Tag Archive for: Bondo

Cinder Blocks Seem Good On Paper

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FNGs: none
Warm Up: Mosey around the soccer field, SSH x25, Good Mornings x10, Windmill x10, Fazio Arm Circles forward/backward x10, Seal Claps x10, Overhead Claps x10
The Workout: UTI reminded me that there was a stack of cinder blocks, stamped with the F3 logo, ready to go. I appreciate a good coupon workout, so I was down. Here’s how it went:

PAX were instructed to grab two cinder blocks each and meet at the triangle (entrance to parking lot loop). We started out with a simple set of exercises using one block: Curls for the Girls x10, Ruh Rohs x10, Squats x10. Then we farmer carried both cinder blocks from the top parking lot down to the stop sign. Recover. Back to the top. That sucked.

Back at the start, we did another set: Curls for the Girls x10, Ruh Rohs x10, Squats x10. This time, we jogged down to the stop sign. Recover. 10 Durkins off of the curb. Jog back to the top. That was a little too easy.

Again, did another set: Curls for the Girls x10, Ruh Rohs x10, Squats x10. This time, we mosied around the parking lot circle to the far side and lined up at the crosswalk. Bear crawl back to start. Just right.

PAX were instructed to farmer carry again, but this time returning their cinder blocks to their home. Then we mosied around the loop, stopping at the crosswalk. Bear crawl up to the picnic area. We did one round of urkins/durkins/dips (10 each), People’s Chair 10 count x3 and Balls to the Wall 10 count x3.
Mary: Popcorn Mary consisted of Low Slow Flutter x10, Homer to Marge x10 and LBCs x15. Finished up with some quick yoga.
Announcements: Travis Manion 9/11 Heroes Run
T-Claps (Recognition): Woody for getting back out in the gloom after a spell of crud. It’s not easy to get back in the groove, way to be!
Prayer: Bondo’s granddaughter for health and wife for travels.
Moleskin: We face different challenges in life that come in all different shapes and sizes. Today, it was those damn cinder block farmer carries. That was hard. When I first started with F3, it was just keeping up with the group, sucking wind and barely making it through. I realized early on that if I wanted to not suck at running I was going to have to embrace the suck and focus on that area for improvement. Challenges can help uncover areas in need of improvement. That might come in the form of running more to improve aerobic performance. It also might come in the form of relationships. Identify those areas that challenge you (that suck), meet them and develop solutions to overcome them.

Easy Street (On Repeat)

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Before you read this BackBlast – please scroll to the bottom and hit play and enjoy the music to accompany this recount of the workout.

YHC had been meaning to bestow a gift to the Disney AO based on his recent move to site Q.  It worked out that Lipstick had a stack of cinder blocks in the corner of his garage and I had some spray paint.  Now there is even more to do at The Happiest Place on Earth!

 

FNGs: None

 

Warm Up: Good Mornings, Squat Thrusts, Hillbillies, Imperial Walkers, SSH and a mozy around the soccer field and back through the field, back to the flag.

The Workout:  Our Q knew that the site gift was in play and decided to take full advantage.  YHC opened the hatch on his family’s light blue minivan to show off the freshly logo’d cinder blocks.  PAX were divided into teams of 4 and instructed to grab 2 blocks per team.  A triangle course was marked by 3 cones from the corner of the soccer field.  Thing-a-ma-bob called out exercises for each cone for each round.  One cone had a resident block that would be used for the stations workout.  A PAX was stationed at each cone until his 4th team member showed up carrying the other block.  He would then take the block and move to the next cone.  Each round continued through some pre-determined timeframe in which “Easy Stree” played on repeat.  A buzzer marked the end of the round.   The music would pause momentarily – each PAX would hope against hope that there was another song on the playlist only to be disappointed over and over again.

Round 1 – Merkins, Goblet Squats, WWII

Round 2 – Squat Thrust, Shoulder Taps, CBLs

Round 3 – Jump Squats, Curls, LBCs

Round 4 – Dry Docks, Flutter Kicks, Lunges

Round 5 – Skipped for time

Round 6 – Jump Squat, Burpees, Squat Thrusts

Mary:  In teams, 1 PAX completed Murder Bunnies, while 3 Squat Hold / Plank Hold – repeat until all PAX complete a round of Murder Bunnies

Announcements:  NE Wake CSAUP

The Deacon – F3 NE Wake’s CSAUP to take place on Saturday September 18, 2021 – Mark you Calendars: ~10 miles of fun that include 6 AOs including the Falls Lake Dam and Mt. Thrashmore

Sign up sheet: https://docs.google.com/spreadsheets/d/1ISdSIGG8reanF0AbN4S_Vg-lO6WpEfvwEdTMyNEM12g/edit?fbclid=IwAR27_dqvppQGNNZiQMSqiKn9n9yor0M83jCiJ0zVB6Eqf4C_kULxbtm1Vsg#gid=0

T-Claps (Recognition): Thing-a-ma-bob and Tubetop for making the journey.  Extra claps to T-bob for his leadership.  Claps to all in attendance for helping me stash the new attraction.

Prayer:

  • For all PAX that attended today, that they may get this song out of their heads.
  • Bondo – wife’s checkup
  • Kosher – getting back out in the world for work.  Upcoming travel.
  • FRAM – friend recovering from multiple back-to-back medical issues

Now… Please enjoy the melody of Easy Street for the next 10 hours or MORE

Digger Triple 7’s at Prison Yard

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10 PAX showed up to Prison Yard on this muggy gloom morning. YHC was setting up TRX bands and saw the yellow stink box nearby which caused a 30 sec late start but we got the work done. No FNG’s, one HC no show and one HC puppy pooping bail.

Warm up lap with carioca

Warm up exercises
Good mornings
Windmills
Merkins
Frankensteins

3 groups
G1 – TRX Bands
G2 – run the ladders Burpees on the ends
G3 – core

Each group rotated stations after one exercise. 21 rotations completed on the final seconds.

Bands 7’s
– Atomic push up
– Face pull
– Chest fly
– Single leg squat
– Twist pull
– Low row
– Pike

Ladders
– Double feet
– Lateral down
– Jump in jack down
– In and out
– Icky shuffle
– Single foot hops
– Merkin walk

Core
– Lateral raises
– Boat canoes
– Double crunch (LBC then reverse LBC)
– WWI’s
– Box cutters
– V ups
– J Lo’s

Hard stop

We made it through all the exercises as the 45 mins expired. Nice work men! Glad we could try something a little different.

As always, it’s an honor to be a part of this group and lead a workout.

BS Out!

14 PAX and 8 Respect at Kung POW!

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Q #4 this week. I had a lot of support from repeat PAX and I appreciate that. I actually pulled this off site work out from Deadbolt from about a year ago.

FNG: Nope

Workout: We left the PVA and headed to towards Harris Teeter. We stopped every so often and did a number of warm ups along the route. We moseyed to the left of Town Hall Burger and we did a triangle workout.

At bottom of hill 10 IC monkey humpers-top of hill 5 burpees-behind shopping center 10 IC Merkins. Rinsed and Repeated 4 times. Ended up with 20 IC shoulder taps.

Thanks to Salty Pots we Indian Run 4 corners of parking lot split up into 2 groups performing random exercises all the way around for 2 times.

Started to head back and at every light pole we stopped and did a IC 10 count various exercises. Apparently I was not clear enough for every light pole, so I made it clear and we stopped at pole and did an exercise. This light pole workout was compliments of Dauber who made us do this at Kenny’s Grave in the rain.

Mary: Circled up for various exercises and stretching.

Announcements: Picnic tomorrow 11:00 am.

T-Claps: Woody who has been killing it! Gillette for coming out with injury. Pots for the support and EC all week running! Way to Be!!

Prayers: All those still missing in the collapse of the building in Florida. Injured PAX!

 

I appreciate the opportunity to Lead!!  #Roll Bengals!!!

Fuquay-Varina High School - Wikipedia

We did a lot

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FNGs: Welcome FNG Paycheck (Gavin)

Warm Up:
Mosey by soccer fields to half pipe for SSH, merkins, sir fazio arm circles, seal claps, OH claps.

The Workout:
1. 7’s on the half pipe
Squats on 1 side, lunges on the other, 1 merkin on sidewalk each time.

Mosey to parking lot by playground

2. Partner merkins
Partners ran opposite directions. 1st meeting 5x brokeback derkins, 2nd meeting 5x pattycake merkins. 4 rounds were completed.

3. Step-ups/knee tucks
Partner 1 did 10 step ups while Partner 2 did knee tucks (hanging or on swings). 3 rounds were completed.

Mosey to soccer fields

4. Indian bear crawl across soccer field
PAX lined up head to feet and held plank position in 1 line. PAX in back bear crawled to front until we made it across the field.

5. Evolution of man (crawl, walk, run)
Inch worm to 1st blue line, crab walk to center field. 21x LSF, 21x pickle pounders. Sprint the remaining half field.

Mary:
Alphabet Abs and popcorn exercise: homer 2 marge, heels to heaven, LBCs,

Announcements: See social media, Bondo’s retirement Q next week

T-Claps (Recognition):
Fram for rocking the 30lb vest all week, including EC.
PAX for their donations to UNC last week.

Prayer:
Fram’s co-worker Tim, Swisher Sweet’s family member
YHC took us out.

7/11 in the City

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FNGs: Nope
Warm Up:

SSH while we waited for UTI. 5x burpees. We then moseyed around the park doing good mornings, frankensteins, daisy pickers, imperial walkers, and hillbillies w/5x burpees after each one until Lipstick asked for no more burpees.
The Workout:

7/11s between the entrance road and the dumpsters (via the main ramp).
Started w/10x turkish getups at the dumpsters and 1x squats at the entrance road – these two always add up to 11.

7x merkins every time you pass the top of the ramp (going up and down). Sadly no one finished the 7/11
Mary:

Gathered at the basketball courts for some well deserved (and requested) yoga.
Announcements:

Picnic this weekend.

Q swap w/CarPex
Prayer:

Emeril’s sister and friends.

History Lessons in the QUAY!!

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This mornings workout was a little different. I had pre-blasted we would be taking a tour of the History of the FD and learning about my story.

FNG: Nope

Workout: Moseyed to Milkove Shopping Center for a warmup. Merkins, side-straddle-hops and we learned it used to be a Piggly Wiggly and it burned down in 1987. Moseyed to First National Bank where stopped for the Pledge of Allegiance. “The Flag does not stand for skin color, race or religion. It stands for Freedom!!” We moseyed to Hardees Parking Lot and did some exercises. The PAX learned that the Hardees was the first fast food chain restaurant in Fuquay-Varina. Moseyed to the corner of Main & Academy Street. Here we showed off our gluts by doing Monkey Humpers and learned that in 1941 My grandpa opened up a Antique Furniture store called Hoke Powell Interiors. Later on, he sold appliances and TV’s. Off to TR Ashworth’s where the PAX learned that downtown Fuquay had burned 3 times, 1916 being the 1st time and the 2nd was at Proctor-Barbour Tractor Repair shop in 1946. In 1977 the entire block burned causing $500,000.00 in damage. Off to S. Fuquay Avenue where we stopped at DMV. This was the first Fire Department as well as Cultivate coffee shop across the street from DMV. It started out with 1 fire truck house under a tin awning for cover and then grew to a 2 truck fleet. The Fuquay Springs Fire Department official formed in 1925.

We then moseyed t 301 S. Fuquay Avenue where it is now Station #1 (Headquarters). The PAX performed many different exercises here and we even entered the apparatus bay to see our 1945 Mack fully restored this past January. They learned we run 2 Engines, 1 Ladder and a Rescue Company, Brush Truck for EMS calls out of this house. We have 2 other stations and Building Station 4 as we speak.

We left Station #1 and passed the F3 boys that meet for bible study. Stopped at Ashworth’s clothing to learn if you have expensive taste this is where you need to shop. (I can’t afford a tie in their) We headed back to the parking lot at the trot and ended the tour. The PAX found out how I became a fireman, and we were finished.

Mary: No Time

T-Claps: FRAM he is a BEAST wearing a pack with over 30 lbs all week at every workout!!

Announcements: Picnic Saturday

Prayers: Buford and his procedure, the force who was visiting from Metro co-worker who passed away.

I shared from Sunday “Who’s Beautification Process are you working for?

The World or the Kingdom of God!

You got to know where you are supposed to be!!

F3 has been amazing for me! Thanks for hearing my story. Honor to Lead!!!

A Warbucks Pyramid

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YHC signed up to Q Ivan after the Bagel bros grabbed my Cletus Q spot. This was my first time on the Q, but we survived after a few kinks. YHC brought a playlist of Rock Band classics and a “pyramid” style workout featuring some new KB moves.

FNGs:none

Warm Up:
ssh, windmills, arm circles, good mornings
The Workout:

We did a pyramid of sorts, but ran out of time, so we modified the count slightly. First round was a 6 count, round 2 was a 12 count, and round 3 was planned to be 18, but due to time cut it to 10 (or some modified count that seemed reasonable).
Exercises
Thrusters (L/R)
KB Swings
Single Leg RDL (L/R)
Single Leg Hip Bridge KB Press (L/R)
Plank drag
Pistol Squat
Kettlebell Chest Supported Hinge
Goblet Squat
Front Back Lunge w/ KB overhead (L/R)
KB Windmill (L/R)

After the first set YHC called KB murder bunnies in grass between light poles. This turned out to be a bad idea as YHC took a face dive. After round 2, we modified and did a Farmers carry the bells around a tree and back. After round 3, straight into Mary.

Mary:
Following exercises x10
Windshield wipers (over KB)
American hammers
Midget Love handles (L/R)
LSF bell overhead
Windshield wipers (over KB)

Announcements:
See social media
T-Claps (Recognition):
PAX for hanging with me on my first KB Q. PAX that donated to UNC NCCC!

Prayer:
Dauber travels, unspoken. YHC took us out.

Drowned Rats at the Yard

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15 Pax took to the pool for a run, swim, run at the prison yard.

Woody, Sunshine, Warbucks, Bondo , Fonzie  Banana Seat  POTS  Fumunga  LED  Sprinkler  Deadbolt  Shredder  Laettner  FRAM and  Breach on the Q

Warm-Up: Running to the pool from the parking lot,

The Workout: Partner up for laps, partner one was swimming laps while partner 2 was hitting the merkins for 2 rounds, then v-ins for 2 rounds and then burpees for 2 rounds followed by some squats while everyone finished up. Had a few mins to dry and off and then hit the pavement back to the yard. All the rats made it without drowning and all were accounted for.

Mary: Circle up for some LBC’s, box cutters, and Homer to Marge to finish off the workout.

Announcements: Picnic this Sat at Harris Lake(Check Slack for details)
T-Claps (Recognition): From Warbuck-very appreciative of all the donations to the NCCC unit they were very thankful for all the stuff that was donated.

We also learned a little more about POTS in COT.

Prayer: Fram-Prayers for his daughter-teenager not getting along with mom very well, Fumunga- His brother-in-law is getting a divorce and needs prayers to get through and for the kids.

We’re not doing Irkins are we?

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FNGs: Nope
Warm Up:
Mosey to dumpster area for: GM, SSH, Imperial Walkers, Sir Fazio arm circles, merkins
The Workout:
Mosey to goodwill parking lot circuit
PAX chose an exercise (1 jump rope, 2 sets of rocks, and rest were bodyweight) for their spot and did that while runner goes to light pole for 10 monkey humpers and PAX rotated through all stations. Round 2 PAX chose new exercises and did pickle pounders by light pole.

Mosey to dumpsters
1 PAX held peoples chair while holding partner’s legs. Partner did 2 derkins and switch. Then all PAX held peoples chair for a 10 count by everyone. Repeated 2nd time with 20 count peoples chair for a nice burn.
There was some mumblechatter about partner irkins, but not on my watch.

mosey across the street for suicides. Stops were end of 6 islands on teeter side of lot – at stop alternate between 10 count of LBCs and LSF.

Mary:
Boat canoes, american hammers, 6 inch hold

Announcements:
Picnic, UNC donations

T-Claps (Recognition):
Woody for his strong F3 start. Almost a month now of nearly posting everyday.

Prayer:
Hasselhoff’s mom, injured PAX

Bondo took us out.