Tag Archive for: Bobby Dall

Disney is “officially” opened for business

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FNGs: None

EC: Skidmark, ShamWow!, Nemo, Pablo

Notable Absences: the beer deadbolt promised for after the workout

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, Windmill IC x10, IW IC x 10, HB IC x 10, Sir Fazio Arm Circles IC 10 forward and 10 back, seal claps x10, overhead claps x10

The Workout: PAX split into groups of 4 or 5 and did an Indian run over to the high school main entrance.  2 rounds of 10 Irkins, Derkins and Dips on the benches or curb.  Then PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary taking the long way to admire the abyss on the way.

Mary: All exercises in cadence: LSF x20, Boxcutter x20, Homer-to-Marge regular x10, right leg up x10, left leg up x10, pickle pounders x20

Announcements: see FB and Slack

T-Claps (Recognition): Barb Key (Deadbolt’s M for tolerating him for 26 years, Happy Anniversary!)

Prayer: Continued prayers for Fanny Pack’s daughter and Wallaby

We’re gonna need a birth certificate POTS….

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SO EXCITED to be working on a Backblast… It was amazing to be back out, staking a Flag and being officially recognized as F3 in the gloom today!  I had a plan in mind, but like plans they are flexible. I decided early on that maybe we would do some homeschooling and see if PAX could help design our ending points along the way… I think it went well based on the grunts and modifications.

EC: Nemo, ShamWow!

FNGs: NOPE
Warm Up: Mosey along the topside of HT parking lot with butt kickers and across to Goodwill with karaoke along the way. Circle up at Goodwill.

First Exercise: SSH, YHC asked for a number during IC, between 20-35, 25 was called, x25 SSH. Next Exercise SSH, again asking for a number  between 25-35, 30 was called, x30 SSH. Third Exercise SSH IC – number called between 27-50 POTS said 45. SSH x45. He said we were lucky that he didn’t say his age…. RESPECT?  Frankenstien x10, Good Morning (slow) x10, LETS GO…

The Workout:

Mosey to the guardrail behind Jiffy Lube. Those numbers came back into play. Derkins, Dips and Erkins – 25, 30, 45 respectfully and REPEATO.

Mosey behind HT and around to the Abyss-like green way. Find the wall at the end.  Group 1: BTTW Group 2: 25 American Hammers IC + Switch

Mosey back behind HT and find a wall at the end of the building. Group 1: BTTW, Group 2: 30 LBCs IC + Switch

Mosey to Goodwill Wall: Group 1: BTTW Group 2: 45 Hallelujahs on knees IC + Switch

Ran near  to time here so a modified DORA was out. SO, Group 1 back to the Wall: Wall Sits (1 leg, halfway switch legs) Group 2: 30 LBCs  IC + Switch

Sprint to Flag

Mary: Popcorn 20 counts of dying cockroach, orphan annies, box cutters, LSF, fred merc, have a nice day.
Announcements: New AO Friday Kung-Fu brought to you by the Westcott Crew
T-Claps (Recognition): Deadbolt – Holding BTTW while others were quitting…You the man DB…RESPECT
Prayer: Fanny Pack’s daughter, Wallaby, unspoken, YHC took us out.

Sheepdog 5/1/2020

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FNGs: none
Warm Up: loop around the school then some traditional F3 favorites; SSH, Sir Fazio your arm circles, , Moroccan night clubs, Frankensteins, toe taps.
The Workout: Transitioned to three sets of merkins and squats. Slow down the fast up. Moved to combat with some punch, elbow, knee strike combinations, then some block/strike combinations.  Sprinkled in some more squats, lunges, jump squats, and star jumps and we had ourselves a good time.
Mary: Capoeira push-ups, Crabcakes, LSF, and box cutters.
Announcements: welcome back into the gloom for many. Felt really good to see everyone out.
T-Claps (Recognition): Gump for making sure we got back at it.
Prayer: F3 Pax during this time, families, jobs, and t-claps to those who are going above and beyond right now.

April 23 / at Disney (Middle Creek Park) QIC: POTS “Take’n the Hill”

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April 23 / at Disney (Middle Creek Park) QIC: POTS “Take’n the Hill”

 Social Distancing was in place

 EC:

Nemo, Redenbacher,

PAX:

8

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Good Mornings, Fazio Arms Circles (forward and backward) Imperial Walkers,

 The Workout: 

 Take’n the Hill (backside of soccer fields)

 1st round 20 merkins, run up hill to frisbee golf hole / net, run to frisbee golf tee, 20 merkins, run back to bottom of hill.

2nd round 20 squats

3rd round 20 American Hammers

4th round 20 lbc’s

5th round 5 burpees

 Mosey’d to the Abyss for some 7’s which included Plank Jacks at top with Star Jumps at bottom.

Mary:

Some leg / hip work lead by Foghorn. Name of exercise yet to be determined.

 Announcements: 

Check slack for further announcements.

 Prayer:

Nemo’s Aunt and Uncle

Pablo’s Mom

“Hey go get that guy up there…”

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A swarm of 15 dudes running down a parking lot towards a lone runner at 5am and M4L screaming “hey go get that guy” (in an attempt to EH a stranger). I bet that guy wet himself… From taking off your clothes in the garage before you go into the house, and doing so “proudly”, to an actual workout – all in all a successful day in the happiest place on earth….

FNGs: NOPE
Warm Up:

Shared with Nemo as I corralled Mookie in a huddle to take a second group as we split up the Q to meet new guidelines.

SSH, Sir Fazio, Goofballs (Start of a character theme), Windmills, Frankenstein (with voices!), Mosey around the Soccer Fields.

YHC split the groups as they returned from Mosey, LETS GO!

The Workout:

Group 2 went to the back parking lot to start duck walks and then make their way back to the bowl and ultimately the flag.

Group 1 to the bowl:

5 – Star Jumps top of hill, down to middle 5 Mickey Mouse Merkins, repeat across until 20 Mickey Mouse’s were complete (60 total PUs)

Mosey to the High School Parking Lot, Donald Duck Social Distancing Indian Run – Just as it sounds, PAX 6 feet apart moving in a duck walk

Mosey to the half wall by the football field, 20, 20, 10 Erkins, Dips (1 leg up at 10 for last 5 switch), Derkins

Mosey to the back wall for a Character meet and Greet.  ½ PAX on the Wall People’s Chair, ½ PAX Daisy Duck Partons (Play on Dolly) x20 switch. 2nd time around People’s Chair with 1 leg up at 10 count (switch) and ground group Minnie Mouse-alitas (play on Rosalitas) x20

Mosey to meet up with  Group 2 back at the Flag

Group 2 –

Mosey to the high school lot – Duck Walk up one side, 5 Burpees OYO, Mosey to corner 5 Burpees/10 Squats, Duck Walk/Mosey, 5 Burp/10 Squat/15 Star/ 20 Merkins

Mosey to the Bowl (Same as group 1)

Mosey to the lot 10 Curb Erkins, 20 Should Taps IC until Group 1 returned

Back as a group: Count off by 4’s, each group takes a corner of the soccer fields. Stack-em ups…

First Corner SSH x10

Second, SSH x10, Jump Lunge x10

Third, SSH x10, Jump Lunge x10, Standard Merkin x10

Fourth, SSH x10, Jump Lunge x10, Standard Merkin x10, Prisoner Squats x10

Mary:

WWII x20

Fred Mercury x20

LBC x20

Homer to Marge x10 (+ R x10, L x10)

Have a nice day

Announcements: Shots fired around the horn in good fun, Watch for news and next steps around any government guidelines that might apply to our workouts.
T-Claps (Recognition): EC: Deadbolt, Nemo, Mookie, RogerRoger, Redenbacher, Emeril, ShamWow!
Prayer: Those out on the front lines of the disease and those who are sick. YHC took us out.

I read today a quick line from my “verse of the day” for 3/26:

Matthew: 5:9 – Happy are the people who bring people together to be friends. God will call them his children.

I spoke briefly about our group and how much our friendships mean more than ever. Reach out publicly or privately through any comms you have available if you need help, or just a voice to connect with. We’re all in this together friends. AYE!

SPELLING Continues at Purple Cobra

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FNGs:  None

EC:  Redenbacher & ShamWow!  Nice job men!

Warm Up:  Arrived at the BP/Harris Teeter parking lot a bit early and found two cars (one with an F3 sticker) and felt confident I was in the right place.  I had reached out to Foghorn for some guidance, specifically, if there was a rock pile.  I toyed with the idea of doing a repeat workout with my spelling sheets that was successfully implemented the day before at PC.  I saw a HC from Deadbolt the night before and thought I should change things up so I planned out a rock routine for this boot camp.  As the clock struck 5:30, no signs of Deadbolt.  (I later learned he ended up at a different site this am).  I also learned the rocks at this AO were let’s say, smaller than I was accustomed to, compared to other rocks at other SW sites.  It was determined that SPELLING was now back in play.  Four PAX followed YHC around the parking lots and back to the flag for the following warmup exercises:  10 cc Good am, Don Quixote, Daisy Pickers, Overhead Claps, Seal Claps, Sir Fazio Arm Circles (F/B), Hillbillies, Imperial Walkers.  SSH X 25.  I think I deeked out Foghorn a couple of times as my starting positions did not correlate with the warmup exercise.  Apologies.  I think my mind was racing ahead.  No matter.  PAX seemed in good spirits despite all of the crazy COVID-19 stuff going on.

The Workout:  Grabbed my SPELLING HOMEWORK from the car.  This was a list of exercises from our F3 exicon in alphabetical order with a number of reps associated with it.  See Photo below.  Asked PAX where was a good wall to commence some wall exercises.  Ran over to a new building behind the HT.  Had PAX execute people’s Chair (each PAX called a 10 cc) up the line.  Recover.  Back on the wall with BTTW starting from opposite direction, again with each PAX calling a 10 cc down the line.  Rinse and repeat 2 additional times.  I think it was about this time ShamWow! Wanted to tell some jokes.  There is always one.  Just like this one:  Did you hear a lot of celebrities are being diagnosed with COVID-19?  Fortunately, John Travolta was misdiagnosed.  Yeah he has the Saturday Night Fever but he’s still “Staying Alive, Staying Alive!”  OK, I will not quit my day job.  With homework in hand, we ran to the road by the burger joint and across from the DD.  It had a nice hill with some protective barriers at the bottom marking off a future road extension.  I handed each PAX a paper in a clear plastic holder.  Discussed they had to spell their full names out and then add their F3 name.  One letter at the top of the road.  Run to the bottom and do the exercise corresponding to the next letter.  Diversions to a wall were allowed to perform certain exercises like A = Australian Mtn Climbers.  The PAX performed the following letters/exercises:

CRAIG JOSEPH NELSON DAUBER

SHAUN TIMOTHY BROTHERS FOGHORN

MARK ALLEN RUSSO SHAMWOW! (! Was substituted for another letter  R, helping Redenbacher finish off his name)

MARC STEVEN LEMIRE BOBBY DALL

COREY BRANDON TAYLOR REDENBACHER

A little over two miles were covered at this “boot camp” – sorry fellas for the extra running.

Mary:  With only a few minutes left, we gathered our gear (lots of garments were thrown to the ground during this workout) and ran back to the flag, tired, but still in high spirits.  Had PAX hold squat while I grabbed my phone.  I wanted to record PAX full names, including their middle.  Getting old.  Led PAX with some AB exercises that included 6 inch hold, box cutters, and LBCs.

Announcements:  See FB/Slack.  Eat red delicious apples.

T-Claps (Recognition):  ShamWow! Got a new job/promotion.  Rumor has it he will be colleagues with Oprah.  Really.  No sh#t.

Prayer:  Everyone impacted by virus, emotionally, financially, physically, etc.  UNSPOKEN.  I may have forgotten a prayer request – apologies.  YHC took us out.

Honor to lead! – Dauber

How to Catch A Leprechaun

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Are you afraid to leave your house?  Is it because of Leprechaun’s?  If so hopefully today’s workout has you better prepared for your battle against the Leprechauns.

EC: Dawgpound, Emeril, Buford, Pablo
FNGs: Nope but if we did they would have been name Leprechaun
Warm Up:

Took a jog to the GCF parking lot.  We then circled up there for the following:

50 Side Straddle Hops — This was to get your heart up as if the Leprechaun from the movie .. “The Leprechaun” was chasing you.  You know the movie that had Jennifer Aniston in it before friends.

Good Mornings
Bat Wing
Randies

The Workout:

Start by working on our quickness.  Quick feet up the one curb.  Followed by a shuffle to the left to Good will.  Keep your eyes ahead.  Don’t let that Leprechaun out of your site.  Quick feet down the GCF curb.  Shuffle to the right keeping your eyes ahead.

Moseyed to the tiny hill by Dunkin Donuts.

Here we practice the far away pounce.  Broad Jump and then crawl bear back to where you started.  Increase the broad jumps by one until we did 5.  After the broad jumps always crawl bear back to where you started.

Mosey to the dock stations.

Here we practice the quick pounce.  Get into a Childs pose but be on your toes.  Lunge forward with one leg.  Bring that arm up.  Lunge forward with the other leg.  Repeat for 10 reps each leg.

Next we moseyed to the bank.  The Leprechaun’s love gold so we did some ATMs.  10 Alternating Shoulder Taps, 10 Tempo Merkins 10 Merkins.

We then took a trip back to the flag.  We then walked like a Leprechaun (Duck Walk) and when someone shouted pick up the gold we did a burpee from the duck walk.

We then repeated the circuit.  Though after the broad jumps we did 5 Monkey humpers to show the Leprechaun who is boss.  After the quick pounces we do squat hold where each pax counted to 1o.  We followed that with Balls to the Wall.

Mary:

Bridge with our shoulder off of the ground
Extended Toe Touches
LBCs
Floor Wipers
Homer to Marge

Announcements:

Stay Safe everyone.
Running from Womble for all those that trained.

T-Claps (Recognition):
Prayer:

All first responders
Leaders
Everyone that is part of the Health Community

Wrassling at Disney

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EC: 187, Dawgpound, Emeril

FNGs: Nope, not today!

Warm Up: Today’s warm up is inspired by Hulk Hogan. Late in his career, Hulk likely had to stretch each day to keep his body moving. Given the groans this morning, we needed it too. GM x 10, Daisy Picker x 10. We all know Hulk Hogan had a large chest too and given our desire to look the part we did Bat Wings (Fazio arm circles F/R, seal claps and overhead claps) and Jack Webs (1:4 ratio stopping at 5). At this point in the workout, “Whatcha gonna do, when Hulkamania runs wild on you?”

The Workout: Now that we’ve warmed up and we are trying to look the part, its time to get familiar with the ring and practice for our upcoming tag team match. PAX mosey to the Culture Center where they partner up. Partners run opposite directions and alternate performing Patty Cake Merkins x 10 and Broke-back Merkins x 10 (5 each partner). We’ve tested the ropes, prepared to tag in our partner and learned that they have our back! But the ticket for the match is full and we will have to wait our turn so PAX line up for an Indian run over to the Abyss to start preparing some signature moves.

Oh Yeah…the Abyss! Today we started prepping for Macho Man Randy Savage’s signature move “The Flying Elbow”. If you want to do it right, you’re going to have to climb up on the top turnbuckle and then stick the landing. To prepare, partner 1 ran to the bottom of the stairs, did 10 Monkey Humpers and returned while partner 2 did big boy sit ups. Switch, rinse and repeat x2 full trips. The PAX are “too hot to handle and too cold to hold” so we mosey back to the flag for our next signature move.

“To be the man, you have to beat the man” but the man, Ric Flair, has the figure 4 leg lock. In order to compete, we have to work on those legs. PAX complete a lazy dora. (100 low slow flutter, 200 homer to marge and 300 squats). Partners alternate by 10, 20 and 30 respectively. Up until this point in the workout there had been some mumble chatter and a little hazing of the Q. Oddly enough, during this portion of the workout you couldn’t hear anything but the birds waking up. YHC could help but think “If you don’t like it, learn to love it!”.

Lastly, in the event that the Undertaker were to try to put a Tombstone on you, you better be prepared to be upside down so the PAX did Balls to the Wall while each man counted to 5. I think most of the PAX were spent at this point and it seems as though we were reminded “The fear of death is far greater than the death itself”. Good work beating the fartsack and accelerating your fitness. The nonsense was my way of making that DRP taste a little sweeter.

Mary: SSH x 30. I saved them for last because the form sucks no matter when we do them these days. Tighten up boys!

Announcements: Hank Williams once said “To sing like a hillbilly, you had to have lived like a hillbilly. You had to have smelt a lot of mule manure.” If you want to sing like a hillbilly hit up Midget4Life for a trip to Raleigh. I GUARANTEE you will learn at least one lesson if you do!

T-Claps (Recognition): Dawgpound for the best ‘themed’ shirt at the workout! Whoooooooo!!!!

Prayer: All those struggling physically, mentally and emotionally that we might be a source of comfort for them.

I had a good time this morning. Thanks for the opportunity to lead you men. I’ll try to do better next time!

March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

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March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

 EC:

187,Lipstick, Skidmark, UTI, Dawgpound, Emeril

PAX:

17

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, 10 Burpees (OYO)

 The Workout: 

Mosey’d to the Goodwill parking lot.

A, PAX partner’d up.

Partner 1 (with sandbag)

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Good Mornings (20 reps)
  4. Side to Sid Lunge (20 reps)
  5. Step up’s on the curb (20 reps 10 each leg)
  6. Goblet Squats (20 reps)
  7. Single Leg dead lifts (20 reps 10 each leg)
  8. Overhead Triceps Extensions (20 reps)
  9. Lunges (20 reps 10 each leg)
  10. WW 2’s with sandbag (20 reps)

Partner 2

Run lap around Quick Lube Garage

  1. Mosey’d to back of Quick Lube Garage

1st round Partner 1 urkins. Partner 2 merkins.

2nd round Partner 1 dips. Partner 2 lbc’s.

3rd round Partner 1 durkins. Partner 2 boxcutters.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

F3 Mule on 3/14

Wrightsville 3/21

Check slack for further announcements.

 Prayers:

My (POTS) wife (Kari), her 5 year CT scan was all clean.

Cupids grandfather is in hospice care

Bobby Dall’s mother recovering from heart bypass surgery.

Pikachu’s wife’s back issues.

Wallaby continues his recovery.

Unspoken, Military, and First Responders.

A Ferris Wheel at Disney?!

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11 PAX, including 1 FNG, (4 for EC) swallowed that DRP and posted at Disney today for a ride on the new Ferris Wheel.  YHC wanted to see if he could make a decorative design for the new ride on Strava and I think it turned out pretty nice!

EC: Deadbolt, Mookie, 187, Pablo

FNGs: Welcome “The Mechanic”

Warm Up: Quick mosey around the soccer field then circled up for excercises.  All exercises in cadence: SSH x20; IW x10, HB x10, Arm Circles x10F x10R, Seal Claps x10, Overhead Claps x10, Windmill x10

The Workout: Mosey to the center of the soccer field to explain the workout to PAX: starting at the center of the field, PAX would jailbreak to a designated corner or side of the field and squat hold for the 6, then Q called an exercise then jailbreak back to the center of the field for another exercise.  This pattern was repeated around the entire field like spokes on a wheel (or Ferris Wheel design for Strava).  Exercises around the perimeter were Burpees, Star Jumps, Shoulder taps, Derkins, Prisoner Squats, Toe Taps, BTTW and exercise at the center field was 30 sec chilcutt plank hold.  Once we made it around the field, we did the entire routine in reverse order with the same exercises except dipplers (decline nipplers) in the center field instead of 30 sec plank hold.

Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 10 right leg up, 10 left leg up; Freddie Mercury x20, Box cutter x20, Pickle Pounder x20, 60 sec chilcutt plank hold.

Announcements: ALS walk April 18 in Raleigh for Crablegs (details to be posted on FB/Slack), Memorial service for Forcep’s son this Saturday

T-Claps (Recognition): Crablegs posting in the gloom!  Always a pleasure seeing you out there!

Prayer: Crablegs, Wallaby coming back to town today, Wiggly and his family, First Responders and Soldiers, Unspoken prayers, Crablegs took us out!