Posts

The Deck of Suck at Prison Yard

/in /QIC:
PAX: , , , ,

5 Men braved the yard for a new Tactical Reaction deck of suck

Fram, Double D, Sprinkler, Dirty Pipes, and Warden Breach on the Q.

Warm Up: Started as a typical mosey around the parking lot with some 22 rep counts of SSH, Imperial Walkers/Hillbillies and some Windmills. We moseyed back to the start to get the suck started

The Workout: The deck is most certainly stacked against us for this round

The Queen of Diamonds, ahh what a witch she was 400-meter run followed by 25 merkins, 25 Prisoner Squats and 25 LBC’s, we repeated that sequence 2 more times adding 5 reps to each exercise each time.

Time for the 2nd card of fun to be drawn, the 8 of Clubs, might as well been a swift kick in the nuts. 10 burpees, 10 Sumo squats, and 10 Lo-Slo Fludder followed by another run. Repeat this cycle adding 10 reps to each exercise, we are starting to see a very troubling pattern here.

Ahh the 3rd card, maybe, just maybe this one will not suck as bad. WRONG- it’s a burpee ladder, the timer starts at 1 min, you do one burpee then 2 and so each minute until you can no longer add a burpee and complete within the min. We modified this slightly with some mosey to fill the min, repeato for 5 mins to keep things fun and interesting.

The last card- should be interesting and wait for it…fun, right? it’s an Ace, an Ace should be worth something good. It’s more like you had a 2 on the board and now you get an Ace, not really bad, but not really good either. 400m lunges, 400-meter sprint, 100 bear crawl, 100-meter jump squats, and then we ended with a 10 parking spot build a bear.

Mosey back to the start for
Mary: Didn’t feel like we had enough abs in there so we did some modified Homer to Marge from the crab walk position, some penguin heal taps, and finished with some plank rotations.

No one passed out or perished so it was a great day in the Prison Yard

Announcements: Travis Manion WOD at Tiger Blood on 4/29.  JOCO is hosting an Oddsey CSAUP on my 22nd (Dirty Pipes has the details)

Prayer: Pray for Dirty Pipes and his family, his mother-in-law has stage 4 pancreatic cancer, pray for healing and for grace in this troubled time. Prayer for POTS and his wife as she had surgery today, pray for a speedy recovery. Thoughts and prayers for our country in these troubled times and for safe journeys for our Military and First Responders as they continue to serve on the front lines to protect us.

Ultimate Frisbee: 20 PAX Under the Lights at Ting

/in , /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

Rocking the Wall on 3/25/21

/in /QIC:
PAX: , , , , , ,

FNGs: None
Warm Up: Mosey to bus stop parking lot.  SSH, Frankenstein’s, Daisey Pickers, Good mornings, Imperial Walkers, Hillbillies, Shoulder stretch all I/C
The Workout: PAX grabbed all sizes of Rocks.  Breach decided to grab a small boulder. Mosey to the RR next to splash pad. We did a wall sit and passed each of the rocks waist high to the man next and piled them up at the end, then sent the rocks back to the start. 3 rounds waist, chest and overhead. Two sets of SLT abs I/C. Back to the wall and passed the rocks underneath the legs, Overhead with press and chest press. Two sets of SLT abs. Back to the wall and bicep curl, front raise then two sets of abs.   (Martini and Norm ran more miles and joined the group for a final wall sit and COT.

Mary:
Announcements: 2nd F at Panera
T-Claps (Recognition):  Sprinkler and Breach for posting with Fram’s 4 day Q streak.
Prayer: Breach Traveling and unspoken

Lucky 7’s at Possum Trot 3/24/21

/in /QIC:
PAX: , , , , ,

FNGs: None
Warm Up: Mosey across bridge to shopping mall parking lot. (SSH, Frankenstein’s, SFAC, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers all I/C). Mosey to Bank and say Pledge of Allegiance. Mosey down to bottom of hill.
The Workout:  Lucky 7’s > at the bottom of the hill was an AB exercise for 7  reps. Run to the stop sign at top of the hill and do 7 reps of various styles of Merkins. There were 7 PAX so we made it one time around on each person calling out their exercise.
Mary: None
Announcements: Several but they had passed.
T-Claps (Recognition):  Endo for finishing the circuit.
Prayer: unspoken

Surprise Q

/in /QIC:
PAX: , , , , , , ,

So this was my first day back after being out for two weeks with Covid and I was thinking I would try to take it a little easy. Ha! I arrived in the parking lot and was greeted by several PAX and a discussion began about who had the Q. Someone (I think it was FedEx or Sprinkle – or both) said YHC had the Q, to which I chuckled and uttered something along the lines of “yeah, right”. They quickly responded saying that YHC did indeed have the Q. At that moment I remembered that I had signed up to Q weeks ago – prior to getting Covid – so I jumped in and repeated part of a previous workout and improvised the rest.

Thanks for bearing with me and for the opportunity to lead – although YHC was somewhat underprepared.

FNGs: None
Warm Up:

SSH x 20 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC
Sir Fazio Arm Circles x 10 IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Walkers x 10 IC

The Workout:

Mosey to the rock pile for a repeat of a previous Q. Everyone grabbed a rock and we proceeded to circle up for a rock exercise followed by a lap around the circle – John Cusack style.

The exercises stacked up after each lap…
Exercise 1: Curls for the Girls x 15 IC;
Exercise 2: Overhead Press x 15 IC;
Exercise 3: Tricep Extension x 15 IC;
Exercise 4: Ruh Roh’s x 15 IC;
Exercise 5: Rock Merkins x 10 on each side

Rocks were then returned after one last lap and we moseyed to the tennis courts for a modified 4 corners. Corner #1 was 10 Merkins, followed by BTTW/ bear crawl one at a time until all PAX made it to the next corner. At corner #2, we stacked the 10 merkins with 20 squats. We lunge-walked to corner #3 for stacked merkins, squats and added 30 SSH. To cap it off, we repeated the BTTW/ bear crawl until all PAX were at corner #4. Once there, we stacked the merkins, squats, SSH, and added 40 Freddie Mercuries.

Mary:

Dauber took over and stretched us out with some yoga for Mary.

Announcements:

MMIA fundraising coming up – check slack for details.
New thrift shop in Angier starting soon and needs some help on Sat., Aril 3rd. See Gump/ Slack for more details

Prayer:

YHC is glad to be back after having Covid – family has recovered.
Gump – new job is going well.

1 year anniversary of Prison Yard

/in /QIC:
PAX: , , ,

EC: Fram & Breach

FNGs: None
Warm Up: Short mosey to bottom of parking lot hill to drop off coupons. (I/C) SSH, Daisy Pickers, Good mornings, Imperial Walkers, Hillbillies. Shoulder stretch
The Workout: Explained the cycle: 2 PAX at bottom of hill (Battle rope, Pain Stick, Fire hose & Med Ball) 2 PAX at top of hill (2 tires, one sledge hammer and a 40lbs sandbag.) Single PAX on the tire with harness. Single PAX drag tire to bottom of hill, new PAX grab and drag up the hill.  While in station the expectation for each PAX to get in an ab, arm and leg exercise. (I/C of 20)  That fell by that wayside and we just did reps of 20. We did this for 30 min in continuous rotation.
Mary: LBC, Reverse LBC and Full LBC
Announcements: Eat at Jersey Mikes on 3/31 for local veteran’s support. Long Ass Run this saturday, Umbrella thrift store needs help. (see 3rd F post from Gump)
T-Claps (Recognition): Fanny Pack for responding to a call out. Breach for bringing 2nd F coffee and being the AO’s site Q for the past year. AYE!!
Prayer: unspoken and YHC took us out.

Rusty and Dusty Tires

/in /QIC:
PAX: , , , ,

FNGs: None
Warm Up: Partnered with Red October (Good mornings, Daisy Pickers, SFAC, Seal Claps, OH Claps, SSH)
The Workout: 6 pax rolled two tires down to the open field next to the playground.  4 pax were instructed to get rocks. teams of 3 on each tire.  1 PAX would flip the tire (one seemed to be heavier than the other) while the SLT called out various exercises to be done with rock IC of 20. They run to meet tire flipper PAX and then trade out. This cycle continued changing tires after 3 cycles. Thing 1 lasted up to the the stop sign at Old Honeycutt Rd.  Thang 2 was backward pulls up down to parking lot entrance and back to the stop sign.
Mary: Cockroach sky touches, Slow Freddy Mercury, Meat Gazers (Breach named it), Cobra, Plank to stretch.
Announcements: Long ass run (Dauber), Help out at Under the Umbrella opening (Gump), March 31st buy a meal at Jersey Mikes and proceeds to local veterans support.  Prison Yard one year AO on 3/23/21.
T-Claps (Recognition): Fed-ex for making EC and Gump remembering we do EC. YHC is VERY happy to be back!
Prayer: Doc’s Daughter, Fram’s Brother going through divorce, unspoken (YHC took us out)

The Mario Cart lineup continues…

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , ,

Saturday, March 13th

FNGs: welcome Yoshi!

This FNG was another recruit by Emeril.  3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other.  Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters.  The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder.  “Everyone say hello to Yoshi.”

Warm Up:  Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.

The Workout: U-Turn standard route in reverse, with a 3mi option.  This was the last weekend to earn a Mt Dew branded long sleeve T-shirt

Mary: no time unfortunately

Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair

T-Claps (Recognition): 25 PAX at U-Turn!  Picking up the 6.

Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way.  Thankful for everything the good Lord provides.  YHC took us out.

We kicked off St. Patrick’s Day with a Boom!

/in /QIC:
PAX: , , , , , , , , , ,

Rolled into the Trot on this St. Patrick’s Day trying to sort out exactly what we were going to do today. After getting out and talking amongst the PAX I nearly forgot I had the Q when the time was near until Pots asked who had the Q.

 

FNG: None

Warm Up: Field Trip up to Wake Chapel Christian Church. BTW I have been going here all my life. If you are looking for a Church Family or want to visit, we would love to have you. Awesome Preacher who preached from the bible and the Word of God!! Circled up there for side straddle hops (21), Hillbillies & imperial walkers (21), Sir Fazio Arm Circles (21), Good Mornings (21)

The Workout: Counted off into 2 groups. Group 1 stayed at Pittsboro Street at the end of the cemetery doing AMRAP while Group 2 ran through the cemetery all the way to the other side of the church to the pedestrian drop off. (20) of each exercise and moseyed back up the stairs down the ramp back to group 1. Group 1 repeated every exercise done by group 2. We did a total of 4 circuits.

Monkey Humpers—Donkey Kicks

Low Slow Flutter—Merkins & Deep Squats

Nipplers—Shoulder Taps

The run was a little longer that I expected so we had to cut it short and hit the road. We moseyed across the street down Fayetteville Street. 1/3 of the way we stopped for lunges (3) and a push up. Rinsed and repeated. 1/2 way we stopped and 10 jump squats. Kidcracker and Breach were racing I think, and we all met at the American Flag in Varina. We then did dips, merkins, urkins and moseyed back to Possum Trot Parking Lot.

Mary: LBC (15), Homer to Marge (20), Chill Cut IC to (40) Have a Nice Day

Announcements: Jersey Mikes in Fuquay Has Teamed up with Military Men in Actions to raise Money for this Awesome organization. All proceeds got to them. March 31st. Come out and Show your support!!

T Claps: Fram for EC and He is back!!! Norm branched off a got some miles!

Prayer & Praise: Maggie Petterson neighbor of Roger Roger. Cousin of Roger Roger having health issues and a hard time. Crab legs, Bondo’s M having a procedure today. Pray that all goes well.

Bondo celebrating 35 years with his company and retiring June 30th! Congratulations! My son Will is celebrating his 21st Birthday today! God is Good!!

YHC took us out. It’s an Honor to be apart of F3!!

FML Visits Sheepdog

/in /QIC:
PAX: , , , , , , ,

Saw a nice spot open on the Q Sheet for Sheepdog and decided to take it up with the shield lock. 187 stepped up and a co-Q it was!

FNGs:

Not today – maybe a good thing, who knows
Warm Up:

Newly named Australian Slaughter Starter – 20x Turkish Getups OYO

5x Burpees for Cupid coming in on two wheels

SSH x20 IC

Daisy Picker x10 IC

Frankenstein x10 IC

Sir Fazio x10 forward/backward

Seal clap x10 IC

Squatted overhead clap x10 IC
The Workout:

Mosey to the end of the parking lot and line up for 11s. Donkey kicks, sprint to other end, star jumps, mosey back.

Mosey to the nearby school wall – Preacher’s Chair x10 down the line, followed by Balls to the Wall x10 down the line

Mosey back to the parking lot for Freddie Mercury x10 IC before handing off to 187

Indian run to the back of the school

Build a bear on four square squares

First half of around the clock merkins

Mosey to nearby wall – spider man shuffle down the wall, plank shuffle back

Australian mountain climbers x10, squat jumps x10, australians x15, squat jumps x15

Mosey back to squares for second half of clock merkins
Mary:

Variety of core exercises at 10x IC

End with running in place up downs
Announcements:

Long ass run on ATT

Shield Lock TED talk on Tuesday
T-Claps (Recognition):

Shredder for holding down Sheepdog – an awesome AO for those that haven’t visited it!

Great to see Yogurt mid-way through his bike ride too.
Prayer:

YHC’s M