18 PAX joined in for some wet frisbee Ultimate!
FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer
PRE-BLAST:YHC has the Q at DISNEY tomorrow. I’m expecting a @Full House. This isn’t going to be a relaxing vacation to @Cancun listening to music from the likes of @Boy George, @Moby or @Bobby Dall. It’s definitely not going to be like going to a Cleveland Browns game and sitting in the @Dawgpound, but you might see some of your favorite TV characters like @Nemo, @Dumbo, @Woody, @Pikachu, @Yoshi, @Aquaman, @Fonzie, @Dauber, or Daddy @Warbucks. If you’re scared of dehydration and think you might get a @U.T.I., don’t worry the waterboy @Bobby Boucher will surely be there to keep you hydrated and if not you can always run through a @Sprinkler. We might even run into @Emeril along the way who will surely be filling @POTS with @Kosher Bubba @Gump shrimp with @Yogurt, @McNugget s, and @Wild Turkey through a @Shredder. If you get sick there should be a @ShamWow to wipe it up. So jump on your @Kubota, @John Deere or grab your buddy and throw him on the back of your @Banana Seat and get here. Before you leave the house be sure to strap on you @Fanny Pack stuffed with @Lipstick, @Axe, @Gillette and some @MadDog2020 for afterwards. If it helps apply some @Vasoline prior to the workout to avoid an unsightly @Skidmark. Don’t be a sleepy @Katniss, unlock the @deadbolt the night before if it helps save time. Who knows, by the end of the workout you all might be calling me @Mr. Terrific. EC 5:05am. ME 5:30am
FNGs:1 – Dixie Chick
Warm Up:½ Lap around the outside of the turf field, then to the middle of the Soccer fields for SSH, Good Morning, Imperial Walkers, & Hillbillies
The Workout:Split into 4 groups around the circle of the soccer field. 5 Burpees OYO, then each group ran to the four corners of the soccer field and did 25 merkins on the “down”, then bear crawled back to the middle of the soccer field. 5 burpees OYO, then run to corner for 25 LBCs in cadence and bear crawl back to the middle of field. 5 burpees OYO, then run to corner for 25 squats on the “down” then bear crawl back to the middle of field. 5 burpees OYO, run to the corner for 25 plank jacks in cadence then bear crawl back to the middle of field – end with 5 burpees OYO.
Moseyed toward parking lot. Got into 2 groups and started Indian running towards the Abyss, many rumblings of what was to come next, but to everyone’s surprise we proceeded to run past and around the baseball field back out to the main road. Took a right on the main road and followed it all the way to the Path behind the turf soccer fields. Stopped at the hill behind the turf soccer fields.
At the hill we prepared ourselves for the fun of 11’s! Monkey Humpers at the bottom and wide grip merkins at the top. We started with 1 Monkey Humper at bottom and climbed the WET slippery hill for 10 wide grip merkins at the top and made it through the entire set with a LOT of groaning and moaning – but we made it.
After this we got back into out 2 Indian run groups at the bottom of the hill and continued our Indian runs around the turf fields back to the parking lot – once we hit the parking lot we had a Jail Break to the cars where we proceeded to circle up for Mary.
Mary:With time short, we did 20 count of Low Slow Flutters in cadence and a set of American Hammers to 20 in cadence.
Announcements:Holly Fest F3 booth/tent sign up site is live. Brute Force CSAUP on Saturday. Bondo working on Special guest for Tuesday w/ 3Alarm.
T-Claps (Recognition): N/A
Prayer:Those that are injured and unable to get out and all our First Responders.
Decided to do something a little different at Mutiny. I had scoped out the greenway and found out that there was plenty of things to do along the way.
FNG: None
Warm Up: Dauber warmed us up with several exercises.
Workout: Moseyed to the end of the soccer field where the Greenway begins. Started out with Carolina Dry Docks IC. Headed down the Greenway and stopped at the bridge for Dips, and Derkins. Moseyed to Hwy 55 crosswalk and ended up in the PVA.
Lined up on the car bumper stop and from one side of the PVA to the other we did the following:
In between we Bear Crawls, Crawl Bears, Lunges
On each side we did exercises: All Ab related. Moseyed back for Mary but not before BTW and wall sits.
Mary: Various exercises
Announcements: CSAUP 6:00 am Hilltop Needmore Park
Prayers: PAX injured, Unspoken
Honor to Lead!!
FNGs: None
PAX: U.T.I, M4Life, Fanny Pack, Sprinkler, MadDog 2020, Money Pit, Dahmer, Breach, Florence/FloJoe, Poopeater
Warm Up: Lap around the outside of the turf field, then Good Morning, Frankenstein, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: So many of our workouts are total body, head-to-toe, as they should be. But sometimes I miss the specific body part burnout beat downs. Last week’s Downtown Train was a good fix for me, with an 80/20 upper body/legs ratio, with some cardio sprinkled in between, the chest and arms were feeling it. I almost went that route again today but decided to revisit the ass-kicking I experienced with LED’s IronPax Week 1 challenge, specifically the murder bunnies that had me walking funny for a couple days afterward. I didn’t need to bring the whole routine, just wanted to have another taste.
To soften the blow we started with 11’s at the Abyss. I need to work on my lighting technique because, as an afterthought, put my headlamp on the steps to light the way but it seemed to mostly just blind us on the way up. Perhaps a more indirect lighting approach would be better – direct the beam into the bushes and run by ambient light. Anyway, merkins up top, squats at the bottom. Vanilla, I know. Whatever. But I once again mismanaged time, realized we were going over and called an audible after round 7 or 8. Headed to the bush to hand out coupons, then over to the turf with them.
PAX lined up on one sideline, I paced off about 25 yards and we murder-bunnied that distance, then 25 merkins. Reverse MB back to the start, then 10 blockee thrusters. I planned on doing two rounds of this but with time running short, we did a quick recover mosey to the opposite sideline and back, then returned our coupons.
Mary: The usual, unimaginative, but effective with short time – LBC 20 count IC, Low Slow Flutters, then to get my upper body fix in, 10 slow-mo merkins (4 count down, 4 count up =1).
Announcements: Holly Fest F3 booth/tent sign up site is live.
T-Claps (Recognition): Breach for his insane 30K mountain run
Prayer: Trickle, death of mother in law; Sprinkler, dealing with aging mother and the complications with that; Midget, loss of a neighbor.
AO: Mutiny
Workout Date: 08/16/21
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises
Main Event:
1) Dora 1-2-3 (100 Merkins, 200 LBCs, 300 Squats)
2) 10-15-10 pyramid in the shelter: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins
3) Partner up and grab rocks for partner rock work across the soccer field. One Partner performs AMRAP (As Many Reps As Possible) rock exercise while the other partner runs across the soccer field and back. Flapjack. Switch exercise once second partner returns. Repeato until Mary time. Various exercises were called: curls overhead press, etc.
Mary:
Various abdominal exercises.
COT:
12 PAX (6 for Mutiny, 6 for Red October)
Announcements and Prayers
Naked Moleskin:
This was my ninety-fourth #F3Q21 #2021Challenge Q (ninety-eighth overall). Next Q is Wednesday at Possum Trot.
-Pigpen
QIC: Pigpen
PAX: Mutiny: FRAM, Fonzie, Sparky, Breach, Sprinkler, Pigpen
Red October: POTS, Frisco, Smalls, Money Pit, Gump, FedEx
Workout Date: 08/16/21
All I know is the title of this Backblast contains two statements that WERE said by PAX at today’s workout. I just don’t know sometimes…
FNG’s: none
Warm Up: SSH x25 IC, Seal Claps x10, Overhead Claps x10, Imperial Walkers x8, Hillbillies x10, Good Mornings x12, Daisy Pickers x8, Squats x15
The Workout: PAX took turns leading various counts of the following ground exercises (most of which attached the plank position). Merkins, Shoulder Taps, Peter Parkers, Mountain Climbers, Pickle Pounders, El Lobos, more Merkins, LSF’s.
Pain Stations: The timer was a runner doing a short lap. The stations were Tire Flip, Pain Stick Squat, Kettlebell full swing to overhead, Kettlebell Row, Ballistic Curl with mace, Blockees, Battle Ropes, Dumbbell Bench press w/ 45’s, Brick Shoulder Progression. Everyone got in about 2 whole rounds.
Mary: Time for more distributive leadership. These PAX are good! PAX took turns calling Mary exercises which were: LBC’s, Freddie Mercury, Homer to Marge, WW2’s, Side Plank Stretch, 6 In. Hold, Box Cutter, Merkins, LSF’s.
Announcements: Brute CSAUP Oct. 16th. Breach has lots of free Apple Pie LiquidIV, 3rd F channel has info regarding partnering with town for Holly Fest.
T-Claps (Recognition): Sunshine in the house!!! Back out in the Gloom brother, we are better with you!
Prayer: YHC and job/career transition, Ricoh…F3 brother and family recovering from COVID/family still with illness, Sprinkler mom. Bondo took us out!
YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.
FNG: David Welcome TomTom Another M4life University Recruit
Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.
Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.
Station
Round 1
20-Seal Claps
Round 2
20-Overhead Claps
Round 3
20-Fazio Arm Circles
Station
Round 1
20-Box Cutters
Round 2
20-Hello Dolly
Round 3
20-Dying Cockroach Station
Station
Round 1
20-Merkins
Round 2
20-Big Boy Sit Ups
Round 3
20-Side Straddle Hops Station
Station
Round 1
20-second plank chill cut
Round 2
20-Low-Slow-Flutter
Round 3
20-Crab Jacks
Station
Round 1
20-Prisioner Squats
Round 2
10 Burpees
Round 3
20-Carolina Dry Docks
Station
Round 1
20-Monkey Humpers
Round 2
20-Shoulder Taps
Round 3
20-Crab Humpers
All were done IC except Merkins and Burpees
Announcements: See Slack and FB
Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.
Honor to lead!!
YHC had a very late ask in the evening if I wanted the Q spot as it was open…Sure I said why not. I’d been kicking around a plan in my head for Prison Yard for the past month to shake it up a bit. So 12 PAX gave it a “try”.
FNGs: None but we had a new guy for some EC…will continue to EH him.
Warm Up: Disclaimer on not really having a plan…but only kind of a plan. Mosey on the red trail to the twin peaks. 7 min jog. SSH 20 I/C
The Workout: 5 modes of conveyance up the first hill past the pond. At the top 2 squats with stack’ems (finished with 10 reps) each time to the top. Mosey to the bottom do LBC until six is in. Rinse and repeat 5x. Jog-up, Backwards jog, Bear crawl, Crab Walk (See Facebook post on whether is was ruled as cruel and unusual punishment) and Jailbreak.
Mary: 4 rounds. Heel taps, half dead cockroach then with each leg up, butterfly, Freddie Mercury.
Announcements: Iron Pax Challenge, 9/11 hero’s run
T-Claps (Recognition):
Prayer: American’s in Afghanistan, Country, Leaders
YHC found that he had the Q at the “happiest AO in SouthWake” today. My favorite place to Q…so much to do here. Lot’s of EC today, glad I rolled in at the last minute to join lots of other PAX for a couple miles.
FNG’s:no
Warm Up: Good Mornings x12 IC, Everything else x 10 IC including: Sir Fazios (F/R), Frankenteins, Windmills, Mountain Climbers x 25 IC.
The Workout: Moseyed around the soccer field to the big dark disc golf hill. We went up that hill 8 times. At the top we did an exercise and we crawl-beared back down. At the top we did: 20 Prisoner Squats, 20 Shoulder Taps IC, 15 Star Jumps, 15 Merkins, 10 Burpees, 10 Squat Jumps, 5 diamond Merkins, 5 SSH IC.
We did a 2 line Indian Run back to the main lot for a teamwork circle of pain. The objective… work in a team of 4 to bang out 500 of each of the following exercises: Merkins, Squats, Mountain Climbers, LBC’s, SSH.
Lots of help and picking up the 6 to get all groups done.
Mary: 20 Counts of: LSF’s IC, Dying Cockroach IC, Homer to Marge IC, Big Boy Sit-ups, Pickle Pounders IC, and Superman’s various cadence.
Announcements: Breach has the Breach22 discount for the 9/11 5k… do it! Brute CSAUP coming up Oct. 16th…do it.
T-Claps (Recognition): POTS, for showing YHC that hill way back when so I could make use of it.
Prayer: FRAM and his father in law with double pneumonia. Unspoken. YHC took us out!
FNGs: No F3 FNG’s but we had several new PAX try the challenge for the first time. (Pikachu, Bobby Bouche, Lipstick, Pots, Sprinkler, Full House, Fonzie, 187 and 8 Bit.
Warm Up: 400 m mosey lap, Several sets of various quad/hamstring/calf/glute stretches.
The Workout: Explanation of how the workout works. Odd numbers have to be followed in exact sequence and even numbers are interchangeable. I/C exercises, progress around the track or straight reps must be done without progressing forward. Ex. Walking along track is against the self imposed rules, you must perform the exercise to progress. On the odd numbers you pick up the six (guys on even numbers) by help with reps or progress around the track. From the first time we did this the time was only 45 min. This time we had a 70 min timer, no breaks built in. I also added 2 more rounds for a total of 16. See “Even the Odds” link. Round count by PAX: POTS > 4 , Maybeline > 9 , Pikachu > 9 , Cupid > 9 , Fonzie > 7, Full House > 10, Fanny Pack > 12 , 187 > 12, Mad Dog 20/20 > 9, Bobby Bouche > 8, Roger Roger > 7, 8 Bit > 6, Breach > 9, Lipstick > 9, Sprinkler > 7, FRAM > 9
Mary: None…too tired.
Announcements: Carpex Q swap and see slack
T-Claps (Recognition): The whole group who showed up knowingly, known but only by reputation or those unknowing souls that came to support other PAX.
Prayer: Sickness, healing
