Posts

This is Spinal Tap

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

11 PAX made it out to the virgin Q this morning to enjoy a Spinal Tap inspired workout.  The new Q even brought a few old faces out in to the gloom for the first time in a while.  The weather was perfect even if the hill was a bit soggy.  5:30 came as everyone was milling around.  No FNGs.  Let’s do this.

Warm Up:

Lap around the baseball fields with high knees and butt kickers sprinkled in.  Circle up in front of the basketball court for the warmup

15x SSH

10x windmills

10x Moroccan night clubs

Arm and leg stretches

The Workout:

Mosey to the rock pile where everyone was instructed to get a rock and then John Cusacked to the big hill by the lower baseball field.  On the way over those that weren’t familiar with Spinal Tap were told that Nigel Tufnel was know for rock music and an amp that goes to 11.  So, with our rocks, we went to do 11s on the hill.

Image result for it goes to 11 gif

With rocks in hand we start at the top of the hill with turkish get ups and did Bobby Hurleys at the bottom.  If anybody’s rock hit the ground they owed 11 diamond merkins on the rock.  No one was caught without their rock though so this never came in to play.  YHC was glad to hear no mumble chatter and just some grunts and groans as the guys were working out.

Once everyone was done with their 11s we John Cusacked over to the pavillion where we paired up (one group had three) and picked a picnic table.  The groups were to take turns doing Roman situps (reverse situps hanging off the edge of the table) with the rocks.  Did sets of 10, 15, and 10 switching off between doing the exercise and holding the partners legs.  The group with 3 had one member doing WWIIs AMRAP while the other two occupied the table.

Once everyone was done we did a quick set up irkins, dirkins, and dips (rock in laps for an extra challenge) and then headed back to the rock pile to return our rocks.

Mary:

In celebration of Modify’s chocolate shop being in the final 4 of the Indy’s best chocolate in the triangle we did 4 burpees OYO

15x American hammers

10x homer to marge

10x Freddy Mercury

10x box cutters

10x pickle pounders

Announcements:

Check Facebook and Slack

Modify’s chocolate shop nominated for best in the triangle.  Link to vote here.

Banana Seat talked about the importance of checking yourself monthly for testicular cancer.  Women do it for breast cancer and, as it is the leading cause of cancer in men, we should check ourselves regularly as well.  This month’s breathtaker charity is for testicular cancer

T-Claps (Recognition):

Banana Seat and Dawgpound both donating their NCAA poll winnings to testicular cancer charities

Prayer:

Norm took us out.

Banana seat has a CT scan this afternoon.  Prayers that the results are favorable

Crablegs and Shredder

 

What an honor it truly was to lead this group of men this morning.   I’m thankful for the opportunity.  Until next time.

010000

200’s at the Trot

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

Warm Up:  Beautiful morning at the Trot with pleasant high temps in the low 60’s; 19 PAX dressed in shorts and short sleeves jogged around the tennis courts circling up in the parking for the following exercises in cadence:  20 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Windmills;  Static stretches included L/R arm stretches in front, over the shoulder and hands clasped behind our back.

The Workout:  PAX partnered up.  8 groups of two, (one group of three).  The workout began with a modified Dora:  each two-man group executed the following exercises OYO:  200 merkins, 200 LBCs, 200 Squats and 200 SSH.  The single group of three PAX executed 300 reps of the same exercises.  When PAX were not executing the Dora, PAX initially ran down the driveway to the opening in the fence and back to the parking lot; PAX alternated their run the next time with an opposite run – running to the top of the hill, touching the guardrail and back to the parking lot.  PAX got in multiple runs in both directions.  LED gave us a 10 count after completion of modified Dora (Some PAX helped the 6th finish their reps – great work).  With time still left on the clock, Q called an audible and added 100 Star Jumps and 100 Frog Jumps.  PAX not jumping ran down the driveway to the snack shack and back.  Great job by Pablo running back to the shack picking up the six for a strong finish.  With legs shaking…

Mary:  PAX headed to the tennis courts and held BTTW for a 30 cadence count and circled up for the following 10-count cadence exercises:  Freddie Mercury; LSF, Box-cutters, Homer to Marge (L/R leg up).   Finished with numerous yoga stretches including, chaturanga, three legged table, plank, cobra and pigeon pose.

Announcements:  Banana Seat advocated all PAX check themselves monthly –  screening for testicular cancer.  He won the Breathtaker challenge and is raising awareness at each AO this month.  Look on Slack/social media to support this important cause that negativity impacts many men.  Great work BS.  See Slack and FB for additional announcements.  Q-Source immediately after workout- Stick Boy.

https://www.cancer.gov/types/testicular/patient/testicular-screening-pdq

T-Claps (Recognition):  With the Final Four in the review mirror, PAX learned we had two winners in their respective brackets:  The Natural chose both of his teams correctly in the Final two (hence the VA orange gear he adorned) and BS picked more games right in our local F3 pool.  Well done.

 

NO Spotlight on the 6th this week – Apologies.

Prayer:  Families, kids, spouses; Injured PAX; Crab Legs involved in a clinical trial at Johns Hopkins; UNSPOKEN, work issues/opportunities with Dauber; Breach took us out.

EC:  Particle Board, LED, Blue Hen, Brony, Dumbo, Pablo – Nice Work on the 2 mile run.

Thank you for the opportunity of leading you men in the gloom.  -Dauber

Square of Trust

/in /QIC:
PAX: , , ,

YHC arrived to find Kitty Litter parking.  As I was stationing the shovel flag, Cupid and Doc rolled in.

Warmup:

10’s – Good Mornings, 10 Daisy Pickers, 20 Emperial Walkers, 20 Hillbillies,  10 Don Quixote’s (Windmills), 20 SSH, then it was time to incorporate some yoga with pigeon pose

The Workout

Mosey to the Wall

3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 10 ct down the line (40 ct total) Wall sits.  During which Doc decided to pick up where Pikachu left off a couple weeks ago by starting his count down with a diatribe of stories.  YHC interrupted to encourage him to start his count down.

As we were doing our second round of wall sits HSRC rolled by and Lipsync swung over for a gauntlet of high fives.

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls (PAX went big on the rock selection)
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

PAX Cousak’d to the playground with the Rocks to finish our Rock work.

  • 4 sets of 20’s Standard Press (rotating rocks clockwise)
  • 10  Windshield Wipers (lot’s of groans)

Aik’n Station Time:  PAX stayed together rotating clockwise after each set

  • Aik’n Abs: 15 (1.2.3.#) American Rock Hammers,  20 ct 6 inches, 10 Rockies, 30 ct Chillcut Planks
  • Aik’n Legs: 20 Rock Squats, 10 Star jumps, 15 Mountain climbers, 20 Step Ups
  • Aik’n Arms: 20 Dips, 10 Derkins, 10 Erkins, 10 (1.2.3.#) Shoulder tap planks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 10 WWIIs, 30 Homer to Marge (10 standard then 10 ct each leg)
  • Aik’n Legs: 20 Step Ups,  16 (1.2.3.#) Lunges, 15 High Knees, 30 Split Jacks

Cousak’d back to the Rock Pile then mosey to COT

Announcements: 2.0 workout @ Womble today, SW team training for June 1st Sprint Tri for anyone interested.

Prayer Requests:  Praise for YHC’s sister who was cured of Lymes disease. Prayer’s for marriages, our military and our country’s leadership.

YHC took us out.

AMRAP

/in /QIC:
PAX: , , , ,

AMRAP stands for “as many reps/rounds as possible” and thusly speed and high heart rates were the plât du jour. Martini returned for the first time in a while to Sheepdog, and Third Cousin was brand-new to this AO.

Warm Up:

Arms-out imperial walkers, daisy Pickers, side-straddle hop, mosey to the back where PAX was greeted with various paraphernalia of pain.

The Workout:

Post Warm-up warm-up: partners work up to 100 total butterfly sit-ups. Partner 1 does as many sit-ups as possible while Partner 2 does a 2 times through a Vinyasa flow, and when he’s done, partners switch. The Vinyasa flow starts in standing position and you move with your breath, so you breathe out as you touch your toes, then in as you lift up halfway then out as you go back down to your toes, put your legs back, and lower yourself down to your chest. then you breathe in while you raise up to a Cobra position, then breathe out as you push back to downward dog, then breathe in as you raise your right leg, and out as you bring your leg forward between your hands. Breathe in as you stand up into warrior one, and out as you settle down into it nice and deeply. Breathe in as you windmill your hands back to your feet, and breathe out as you pull your left leg in then go to standing. Repeat, but with the left leg first, and that is one round. Repeat both legs again for round two, then switch to sit-ups, and your partner goes to the vinyasa flow.

Once everyone was warmed up, the real work began.

Still with partners, 3 stations, 2 minutes per station, counting up the variable reps in competition with the other partner teams. Go through all three stations, then repeat.

  1. Station One: 10 elastic-band thrusters while partner does bar-hopover burpees, then switch roles, passing off the burpee count as you go, and writing down your total burpees at the end of 2 minutes
  2. Station Two: 10 jump squats while partner does dips. Keep going until 2 mins is up, rotating every 10 squats, then total your dips.
  3. Station Three: 20 deep knee strikes while partner does Man-Makers (Merkin position, hands on 35lb dumbbells; do a Merkin, and once up, do a row with one arm, then Merkin, then other arm row (with the dumbbell in hand of course!)

Congrats to Norm and Martini for getting the highest count! (Although Q noticed the thrusters needed some form work 🙂 )

Combatives

Combos: single punch, then double punch, then double punch followed by a front kick. With vim and vigour!

Mary:

Around-the circle: each PAX picked an exercise and called count or casence.

Announcements:

First-Saturday 2.0 workout 9am tomorrow at Womble.

T-Claps (Recognition):
Prayer:

Norm going to Asheboro for National Guard drills this weekend; overwork at Cupid’s job; Shredder; Dovetail’s sister in Siberia just having a hard time staying motivated about teaching there.

Always Have a Plan B

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

Prelude:  Arriving early to Kenny’s Grave, your QIC parked his car and headed to the basketball court with ladder and scissors in hand.  (Disclaimer:  No running occurred with scissors in hand.) I had visions of a Final Four beatdown working solely on the four corners of the basketball court.  The prize at the end of the workout would be a picture of a PAX “simulating” cutting down the nets as the other PAX looked in awe of the brother/team of brothers that went above and beyond during the planned workout.   Well crap.  Wouldn’t you know it but the net was made of chains!  Always have a Plan B.  And as Modify would say, “sometimes you just have to “Modify as needed.”  Q took his ladder and scissors back to the car and drove over to the other parking lot.

Warm Up:  Just as Banana Seat predicted, PAX came rolling in with minutes to spare.  We thought we hit max capacity until a tiny European car promoted by JLo came screeching in right at 530 am.  And with Cupid’s arrival, (no penalty Burpees given), the PAX were off to a nice run around the ball field under +50 deg F conditions.   PAX circled up under the lights in the adjacent parking lot for the following exercises:  20 SSH; 10 Daisy pickers; 10 Good AM, 10 Sir Fazio Arm Circles (F/B).  Excitement of the PAX was high, as well as the pollen count, with a sighting of a lost F3 brother – R-22 and a guaranteed beat-down by a guest Q – your #HIM.  Banana Seat was smiling since this was the third/forth time he has had a Guest Q at Kenny’s Grave with word on the street of a VQ next week too.  BS has promised to return the favor and guest Q down the road at Possum Trot in the near future.

The Workout:  PAX headed to the bathroom walls with rounds of Frankensteins, Open Gates and Prisoner Lunges.  At the two flags, Q called for Jack Webs (1 merkin, followed by 3 air arm pushes from our knees); a mis-count by the Q lead to a count of 7/21.  PAX headed to the bathroom wall for 10 cadence counts of Seated Chair, Balls to the Walls and Australian Mountain Climbers (Rinse & Repeat).  The second AMC went much better as PAX were initially confused by the exercise. (Q had learned this exercise from Breach while posting at Ground Pounder the week before).  With arms burning, PAX moseyed to the parking lot for quick feet (L-R) up and down the curbs in the parking lot.  Plank hold for the 6th, Q led PAX for additional quick feet (R-L) up and down the parking lot curb.  PAX were instructed to find their very own parking space for a build-a-bear workshop consisting of a bear crawl to the curb, 0ne merkin, hand walk side to side on curb, additional two merkins, and bear crawl reverse to opposite parallel line from initial start.  Q called out Rinse and Repeat but doubled the number of merkins to two and four.

Since Gump was closest to my vehicle, Q asked him to grab the four foot, four inch PVC pipe filled with water (coupon).  PAX lined up for an Indian run.  Lead PAX switched off carrying the Coupon as PAX slowly ran from parking lot to the basketball court covered in pollen.  Coupon left on bench as PAX lined up on the out of bounds line for the next beat down, I mean exercise.  Q instructed PAX would do seven’s with 1 frog jump, side shuffle across the court to the opposite out-of-bounds line and then execute 6 of R-22’s favorite exercise:  the burpee.  PAX side shuffled back and forth until sevens were completed.  Modify gave Dauber a 10 count.  PAX lined up closely up against the fence in BTTW.  Last PAX bear-crawled under each PAX getting back into BTTW until every PAX made it through.  PAX got on their six while laying on the three-point semi-circle and Q called the following 10 cadence count/count exercises:  Homer to Marge (added L&R leg up too); WW IIs; LBCs; Lo-slo flutters; American Hammers; Box cutters; and Freddie Mercury.  With time still left on the clock, PAX performed suicides running to each of the four lines on the court but back-pedaling on the return.  Ten star jumps, 10 frog jumps and 10 monkey humpers were added for fun.  Movement was continuous with very few breaks to the delight of the PAX.

Mary:  Yoga stretches including pigeon, three legged table, chaturanga, etc.

Announcements:  Saturday 2.0; Dad’s Camp; See Slack/FB

T–Claps:  Took a page from Fed Ex and asked PAX to think about something positive in their life that has either happened or will happened soon.  Many PAX shared positive things including their kid’s solid job interview, great co-partnering /raising of kids by two separated parents, a new home-brew, an up-coming concert with his son, new little league baseball/coaching, things better on the work front and other positive events on the homefront/other.

Prayer:  silent/unspoken; Dauber took us out.

F3 Brother Highlighting the 6th:  Dovetail – Jess Hines (bio below)

 

Born in Minnesota in ’84, moved to the mountains of the Atomic City, home of the Manhattan Project, Los Alamos, NM at age 2. Was homeschooled all the way through. Had a younger brother who passed away a year ago from colon cancer, have a younger sister who is teaching right now in Siberia (and doing outdoor workouts in 20-below sometimes!). Mom and Dad live in Charlotte. Went to school at Harding University in Searcy, Arkansas, the Armpit of the South (seriously, it’s more humid than here) where I met my wife. The family moved from NM to NC in 2007, and I got married later that year.
Been at F3 since about the beginning of 2017—Boy George introduced me. Got the name Dovetail because I had just started practicing making dovetails with hand tools, which I like restoring and using. Recently ran my first-ever half marathon in Wilmington (which, as a CrossFit guy, I never would have done without the influence of my F3 brothers). Currently site Q for Sheepdog on Friday mornings while Shredder is recovering from knee surgery.
In addition to F3, I’m also thankful that I recently found out about David Wood (through the Cross Examined podcast) and his excellent YouTube content at Acts17Apologetics, as I’m big on apologetics and worldview studies.

 

Thank you for the opportunity to lead you men!  Dauber QIC

Possible Intervention!!!

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

11 I think for EC  with 1 going for the Fritter.  And 28 for field trip. I apologize if I missed anyone.

Warm Up: jog to storage center parking lot.  20 SSH, daisy pickers, good mornings, arm stretches and 10 burpees oyo to get blood flowing.
The Workout: jog to Aviator our door lounge for 20 erkins and dips and then with Pikachu motivation 40 derkins.  Mosey to new coffee shop for some 7’s.  This included (wolverines) merkin, one leg to elbow, merkin, other leg to elbow, merkin and jump up. Opposite side of lot we did alternating hand wall planks.(for lack of name).  With lunges  in between exercises.

Mary:mosey back to courts for pickle pounders, Freddie mercuries, dying cockaroaches, wwII, pigeon stretch, lower back stretches, andHalf a nice day.
Announcements:slack, F3 Dads Saturday@ Womble@9, quest q’s at Kenny’s grave and Disney.
Prayer:Moby’s family and father, crab legs medical treatment.

 

 

Another Freeze Warning

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

April 1, 2019 / in Mutiny / QIC: Stovepipe and Fedex

PAX: Gump, Dauber, Norm, 16-Bit, Cupid, Doc, Stovepipe, Messi, H1N1, FedEx, Beater, Fonzie

With the temperature dropping back into the 30’s it was good to see 12 men decided to not fart sack and come out to get a workout in.  Stovepipe and I decided to co-Q. As always it’s an honor to lead.

 

Warm Up: Stovepipe started us out with a lap around the track and then circled up in the parking lot for some SSH IC x 30, daisy pickers IC x 10, good morning IC x 10, and some stretches. Stovepipe then hand over the Q to me and I had the pax do 5 burpees OYO and shoulder taps IC x 10.

The Workout: We headed over to the shelter for some dips, urkins, and derkins IC x 10 for 2 rounds. We then headed over to the middle of the parking lot behind Club Works where I told the Pax to partner up.  I then told the pax that we would start with partner people’s chair for a 10 count, then P1 would run to one end of the parking lot and does 10 LBC while P2 runs to the other end of the parking lot and does 10 squats. We completed 10 rounds, called an audible after first round because I forgot to include t claps during partner people’s chair, and each pax ended up doing 100 of each exercise.  Asked Messi to lead the pax in an exercise while we waited on the six, he chose to do more LBC, I then had the pax do 5 burpees OYO for standing around.

Mary: Headed over to the tennis courts for Mary. Started with BTTW, per Doc’s earlier request, and called on Dauber, Doc, and Beater for a 10 count each. Stovepipe finished Mary with big boy sit ups, low slow flutters, box cutters, American hammers, stretches, plank variations, and pickle pounders.

T-Claps: Maybelline, for consecutive workouts

Announcements: Sign up for F3  Dad’s camp starts on Tuesday, Dad and 2.0 workout this Saturday at Womble, Possible swimming AO, check Slack for more announcements

Prayer: Beater’s friend dealing with mental issues, unspoken

Strong Pax, Agility Ladder and Burpee-Beat-down

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

Warm Up:

Moseyed around the parking lot

Side Strattle Hop x 25

Slow count Imperial Walkers x 15

Slow Count Hillbillies x 15

Slow Count Daisy Pickers x 15

Sir Fazio Arm Circles x 10  and back x 10

Good Mornings x 10

The Workout:

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Blue-devils x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Monkey-Humpers x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Reverse LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Merks x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Squats x 50 & Burpees x 5

Pick up ladders/cones and Mosey back to start
Mary:

Captain Thor 5+1 up to 10+5 (american hammers + big boy sit up)

Pickle Pounders x 15
Announcements:

Welcome FNG ” 3rd Cousin” Tim

Sliderule gave inspiration talk on Qsource topic of the week “Shield lock”. F3 is more than a work out, develop deeper relationships the guy next to you. Lean on your F3 brothers, reach out when you are in need, lift up a brother and keep each other accountable.

This Saturday @ 9 am, Southwake 2.0 workout @ Womble

See Slack “announcements”
Prayer:

Moby’s dad had to go back into surgery. Pray for him and his medical team.

Shredder & Crablegs

 

It’s a MARVELous Day

/in /QIC:
PAX: , ,

A small Pax of 3 got out in the “can’t-decide-if-it’s-winter-or-spring” early morn for some superhero-infused conditioning.

Warm Up:

  • Sir Fazzio arm circles, Michael Phelps, Squats, Moroccan Nightclubs
  • Jog out, side-shuffle slalom, sprint back X3
  • 2 forward, one backward on the parking spaces
  • Side-straddle hop
  • 6-count merkins
  • Down dog
  • Jumping Spiders

The Workout:

Doc Ock’s Octagon of Pain
8 stations, 8 reps per stations, with bear crawls between each station.
Then a rest-in-the-run lap around the track, and rinse & repeat with 16 reps per stations (would go on to 24 if time permitted)

  1. Derkins
  2. Jump Squats
  3. Burpees
  4. American Hammers (cadence)
  5. Spiderman Pushups (like Peter Parkers, but you go down in the pushup as you bring the knee up)
  6. Lt. Dans (squat, then one lunge each leg)
  7. Outlaws (start like low slow flutter, but keep legs together and trace a circle; 8 clockwise, 8 counter-clockwise)
  8. 3-Legged Dog (down dog, raise a leg, do a pushup – useful progression for handstand pushups)

Mary:

Incorporated into the workout

Announcements:

Convergence at Pullen Park tomorrow; First Saturday 2.0 workout at Womble next week

Prayer:

Jess’ friend Nathan going through marriage struggles, working toward realignment and reconciliation, but damage has been done that will take time to heal.

Lucky Number 11s

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

7 PAX showed up for Kenny’s Grave to see what the Q of the day was going to do.

16-bit and Messi showed up first, and got to choose the workout. Kind of. Both PAX picked two numbers, which determined two of the exercises for the 11s that YHC had planned. YHC balanced it out by picking the third.

Warm Up:

Mosey around the parking lot

Circle up, 20x Side Straddle Hops IC

Mosey around the parking lot

Circle up, 10x Good Mornings IC, 10x Fozzy Arms Circles Forward IC, 10x Fozzy Arm Circles Reverse IC

The Workout:

11s!

PAX bear crawled from Splash Pad to Playground, 10 pullups. Bear crawl back, 1 Turkish Stand Up. 9 pull ups, 2 Turkish Stand Ups, so on and so forth.

After completion of first 11s, YHC checked his phone and realized there was no way we’d get a second set of 11s in. Quick audible.

PAX ran from one end of parking lot to the other, 60 seconds plank hold. Ran back, 1x LBC IC. Ran back, 50 seconds plank hold, 2x LBC IC, so on and so forth.

Mary:

Circled up, went around the circle and had each PAX call out an exercise to do. Can’t remember them all. Finished it up with Have a Nice Days.

Announcements:

Check Slack, Swim training at Triangle Aquatic Center Tuesday mornings, Mason-Dixon Convergence on Saturday.

Prayer:

Continued safe travel for H1N1, prayer’s for H1N1′ and Messi’s church as the lead pastor recently passed away.

Double D’s knee.

Family with the son that recently passed away.