Posts

525 on 5/25

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FNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.

The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.

21 exercises x 25 reps each = 525 total reps

  1. Merkins
  2. Lunges – 25 total
  3. Big boy situps
  4. Dodo bird with rock (IC)
  5. Monkey humpers (IC)
  6. Low slow flutter (IC)
  7. Carolina dry docks
  8. Single leg deadlift with rock – 25 total
  9. Hello Dolly (IC)
  10. Overhead press with rock
  11. Squats
  12. LBCs (IC)
  13. Wheelbarrow – 25 steps each PAX
  14. Homer to marge (IC)
  15. Plank hold – 25 count
  16. Hand release merkins
  17. Turkish get-ups
  18. 6 inch hold – 25 count
  19. Chill cut plank hold – 25 count
  20. Box cutters (IC)
  21. Burpees

Rocks were returned while the final group finished their burpees and we headed back to the flag.

Mary:

Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.

T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!

Prayer:
Unspoken. YHC took us out. BOM is back!

Stone Cold Kung Pow 5/28/21

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17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody
FNG: Welcome Bandit
Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.
The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows
Station 1: Weight plate chest presses (25 reps)
Station 2: Water bottle or Sandbag Farmers Carry
Station 3: Roll the 3 dice, perform those exercises
Station 4: Battle Rope Figure 8’s (25 reps)
Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner
Station 6: Fire Hose Run
Station 7: Catalina Winemakers around the clock with tires
Station 8: Traveling Merkins with an overhead press.
Mary: Mosey back to the parking lot

Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.

Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines

No Frills, Just Thrills at Disney

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19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.

EC: UTI, Maybelline, Nemo, Fanny Pack, YHC

ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC

Today’s theme: 56 in recognition of my 56th bday.

Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings

Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.

In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56

  • Round 1: 1 burpee, run to opposite, 56 SSHs (1×56)
  • Round 2: 2 burpees, run, to opposite, 28 squats (2×28)
  • Round 3: 4 burpees, run to opposite, 14 Turkish getups (4×14)
  • Round 4: 8 burpees, run to opposite, 7 mtn climbers (8×7)

Indian run to carpool drop-off circle.

  • Divide into groups of 4/5.
  • Sevens (7s) with WWIIs at bottom, star jumps at top, GO!

Indian run, split into two groups, back to turf center circle.

Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.

I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!

Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.

Prayer: unspoken

TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!

Simple and affective

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9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.

Everyone was tired except 187.

The end!
This BB is dedicated to 16 Bit.

BS out!

Always take the stairs at “The Happiest Place on Earth”

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PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…

EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped at the back of the school for some additional exercises.  Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat.  Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers   PAX regrouped into an Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!

Announcements: None

T-Claps (Recognition): All the PAX posting, bringing out new and old faces

Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work

Team Pokémon @ Purple Cobra

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EC: Maybelline, 187, YHC

FNGs: NOPE

Warm Up:

  • Mozy, Run Backwards, Carioca L/R
  • Sprint up Cobra Sunrise for your PB
  • Fazio Arm Circles, Windmills, SSH

The Workout:

Build-a-bears x3

  • T merkins 10
  • plank jacks 20
  • shoulder taps 30
  • mountain climbers 40

bear crawl ring of fire x2

  • hammers
  • squats
  • monkey humpers
  • SSH
  • Mountain Climbers

People’s Chair \ Balls to the Wall x3

Mary:

  • T Merkins
  • WW2s
  • Good Mornings

Announcements: Disney needs you – all of you – Sign-up!
T-Claps (Recognition):  Maybelline was already moving before the competition and is celebrating a 9-pack today.
Prayer:  YHC took us out

1st Monday Ultimate x2

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33 Pax showed up for Ultimate under the Ting lights.  2 FNGs and several Kotters.

FNGs:

Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)

MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).

Warm Up:

Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.

The Workout:

Pax counted off by 4 and split into two teams.  1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee.  Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps.  The scoring team called out the penalty exercise, which both teams partook.

Mary:

A couple more Good Mornings to stretch us out.

Announcements: 2nd F Panera, May Challange, Bed Builds.

T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).

Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!

Ooohhh Yeeeeaah!

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Today we celebrated the life and wrestling lore of none other than the Macho Man Randy Savage. Though we didn’t get to nearly as much as YHC had planned, we had a raucous group of PAX making noise all throughout the neighborhood we should be quiet in. But that’s the way the Macho Man lived…insane in the brain, flamboyant, say it if you want to, and badass to the core!

FNG’s: none
Warm Up: Good Mornings x10 IC, 10 Burpees OYO, a mosey down into the hood, and we all know that the Macho Man could party like a rock star so…Moroccan Nightclubs IC x10. Finished with a mosey to the final cul-de-sac.

The Workout: So Macho Man’s first famous feuds were with Tito Santana and Ricky “The Dragon” Steamboat. Back then, the Macho Man was smaller, high-flying, and faster. We circled up for a fast-feet/up-down progression for about 3 minutes.

We then remembered Miss Elizabeth, such an important part of the Macho Man journey,  with Pickle Pounders x20 IC and Hello Dollys x15 IC.

PAX were instructed to return up the hill stopping at every “rope” (intersection) for some exercises, because Macho Man was never afraid to go to the top rope. Street 1: Star Jumps x15, Street 2: Squat Jumps x15, Street 3: Prisoner Squats x15, Street 4: The Top Rope, 15 Burpees OYO. Finished with 15 SSH IC before exiting the hood to go to church.

At the church parking lot, we referenced yet another famous feud with The Ultimate Warrior. If you remember, whenever the Ultimate Warrior would start his “comeback” in any match he would do something like an “airpress to the spirits” or whatever. So we did Jack Webb’s 1:3 ratio up to 5.

Now how did the Warrior always enter the ring? Running. Split PAX into 2 groups. 1 Group would Indian Run around the U at the church, while the other group did a suicide sprint to a series of 6 cones. Then, groups switched roles.

We did not forget that weird period where Macho was all in to Queen Sherri. Homer to Marge x 20 IC.

A quick mosey over to the rock pile for a reminder that Macho Man had also joined forces with, then split with Hulk Hogan…the largest pythons in the world baby! Curls for the Girls x 30.

Macho Man also got married to Miss Elizabeth shortly after the feud with Hogan. A famous scene unfolded in the WWF ring with the Macho lifting up Miss Elizabeth over his shoulders. Alternating Lunges IC x20, Overhead alternating presses with rocks x 20IC.

Unfortunately, YHC started running out of time here. But we didn’t want to forget that Macho Man got SWOLE!!!! in his later years of wrestling. Hand Release Merkins x 20. We finished with a mosey back to the flag.

Mary: 10 Burpees OYO upon return. Then, the entrance song for the Macho Man, Pomp and Circumstance, guided us for 4 minutes through a plank-o-rama, finishing with 20 Good Mornings. Have a Macho Day…Dig It!!!
Announcements: It’s on! May Monthly Challenge is live tomorrow.
T-Claps (Recognition):
Prayer: POTS son, going into the Air Force. Police around our country, Delaware Cop and family after tragic incidents. Truth in Nature (Roger Roger), a ministry for boys without fathers/dads. Gillette and shoulder surgery healing, as he walked up to the COT toward the end. YHC took us out!

How many Monkey Humpers?

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FNGs:none
Warm Up:SSHx20
The Workout:Round 1 at Goodwill: Dora with suicides – 100 Merkins, 200 Star Jumps, 300 Monkey Humpers IC.  Round 2 on the hill: 3 sets of crunches with partners doing bear crawl up, crawl bear down, backward crab walk up, forward crab walk down, bull frog up and down hill.  Round 3 in the court: shoulder tapsx20IC with partner doing preachers chair, mountain climbersx20IC with partner doing BTTW.

Mary: Ab blast
Announcements:none
T-Claps (Recognition):Halfway House – great to see you out!
Prayer: Wallaby’s wife, Sham-Wow, Brexit surgery, 16Bit recovery

Shared pain through accountability

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FNGs: Nope
Warm Up: Mosey to bottom of parking lot towards the stop sign. Placed cone for ME reference. SSH, Good mornings, Daisy Pickers, Mosey to right hand side of parking lot with grass hill. Cone #2 explained Frisbee bear crawl station.  Imperial Walkers, Hillbillies I/C.  Mosey to RR and Cone# 3 with battle rope. Explained station while in Squat hold. We grabbed the rest of the coupons and moseyed to the abyss. (2 – 25lbs DB’s, 1- 30 lbs ruck weight, 1-20 lbs phalange, 1 BAT Big Ass tire, and one little tractor tire)

The Workout: Paired off with accountability partner. Cone #1 Frisbee Bear Crawl up the hill and back down, head first both directions and hands stay in frisbees. Partner does whatever exercise they want while waiting. Cone# 2. Battle rope > Double hand OH Smash, Single alternating waves, SSH with rope. (PAX on own cadence) my group 30, 20, 10 reps. Cone #4 DB swings at the abyss, Cone #5 Weighted abs Cone#6&7 > BAT gets flipped up ALL the abyss stairs partner rotate in as needed. Little tractor tire gets pulled up to top of stairs by a strap, partner rotate in as needed. Once you leave the tire station the PAX run to Cone #1 and loop back to Cone #2 and then the stations rotate. We made one complete cycle.

Mary: Freddy Mercury’s, LBC, Reverse LBC, Full LBC.
Announcements: Runners in Wrightsville.
T-Claps (Recognition):
Prayer: Bobby Bouche’s friend dealing with addiction, Deadbolt’s fraternity brother dying of heart attack, unspoken