Tag Archive for: Cupid

Always Have a Plan B

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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!!!

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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

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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

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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

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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

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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.

Face Catching Frisbee

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It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.

Welcome FNG Nacho!

Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing

March Madness at Possum Trot

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Warm Up:  Twenty-six PAX came out on the first day of spring (low 40’s) fired up to take part in March Madness – Possum Trot style.  Inspired by Blue Hen from an earlier Q at Downtown Train, Dauber asked PAX to show up in their college team gear giving support to their favorite team.  Only four PAX brought their spirit representing UNC, Duke, Penn State and NC State by showing up in their gear.  There must have been a lot of dirty laundry or simple forgetfulness.  Not deterred, Q started the beat down on time with a jog around the tennis courts and then circling up for the following exercises:  32 SSH, 10 Good AM, 10 Vegetation Grabbers, 10 Hill Billies and 10 Imperial Walkers.  Q added some static arm stretches (L/R) across and behind the back for good measure.  PAX then headed to the Snack Shack.

 

The Workout:  PAX lined up against the outfield fence.  Jack Webbs were executed starting with one merkin and three air presses from our knees.  The count escalated until PAX reached 10 merkins and 30 air presses.  Who knew pushing air could be so hard?  Mosey to the Snack shack for 16 sec cadence count of seated chair followed by 16 sec cadence count of BTTW.  Rinse and repeat.  Mosey to the road and lined up in a single file.  PAX performed and kept a plank position or something similar to a plank while the last PAX member in line bear crawled to the front of the line.  PAX members each took a turn bear crawling until every PAX made it to the front.  Q called an audible only making it halfway up the road and had each PAX mosey to the rock pile for a medium-sized rock.  Lots of grumbling and mumble-chatter and in all honestly, Q was struggling during this “extended” exercise.  (If you cant do it, don’t Q it.). PAX circled up with rock in hand for the first set of the following exercises with rock:  16 goblet squats, 16 curls, 16 overhead presses and 16 tricep curls.  PAX side shuffled the distance of the parking lot swapping lead foot at the halfway point until they reached the large hill.  Q called a bear-crawl and then 8 dips OYO on the guradrail.  Reverse bearcrawl and jog back to the rocks.  The second set with the rocks included 16 rut-rows, 16 wonder bras, 16 overhead squats and 16 one hand on rock merkins (8L, 8R). An astute Skidmark corrected Q when he inadvertently called one-handed merkins.  Side shuffle back to the hill with more bearcrawls up the hills, 8 dips on guardrail OYO and jog back.  Q queried PAX about significance of the day (first day of Spring, officially starting at 5:58PM, etc.) and threw in 5 burpees OYO before starting next set.  Called out four PAX who had their collegiate school gear on asking them to call the next set of exercises:  Cupid called crableg grab (apologies for forgetting name); Banana Seat called for Turkish get-ups on each side and Skidmark called for the iconic Bobby Hurleys.  Dauber was too busy looking at his watch trying to grab another set in before Mary to complete the four bracket challenge and sent the PAX shuffling to the hill.  More bear crawl up and down with dips on the guardrail OYO.  Unfortunately, Dauber did not manage the clock properly and asked PAX to form up on the tennis courts for Mary after returning their rocks back to the rock pile.

Mary:  PAX held BTTW until the six.  Mary was brief with the following 10 count core exercises:  Homer to Marge, Box cutters, Freddie Mercury and American Hammers.

Announcements:  Q school Thursday at Womble, Yard clean-up Sunday at Crab Legs, Police/Firefighter hockey game, Check Announcements on FB/Slack

Prayer:  Pastor died at a local congregation (please keep him, his family and the faith formation in your prayers), PAX traveling, PAX inured – Welcome back to the gloom Buford, Moby’s dad (doing better), Silent/Unspoken.  Apologies if I missed anything.  Q took us out.

Highlight on the 6:  Something new for this BB.  I wanted to find out more about a PAX member.  This week’s focus is on Maybelline, Todd Pasnak.  Studied at Rochester Institute of Technology (RIT), big Syracuse fan, Married to a second grade school teacher, blessed with two boys age 15 & 12 and a daughter who is 4.  Works as a project manager at Cody in Sanford.  Got his F3 name because he was responsible for the Covergirl account.

Maybelline

 

Thank for the opportunity to lead you men.  -Dauber

The Few, The Brave, The Nutcrackers…

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It was a cold and dark morning with temps in the mid 30’s which apparently led some to enjoy the fartsack rather than tread out into the gloom. As a result numbers were a bit lighter than normal. A fact that was being discussed as two more PAX graced the parking lot with their presence just in time for a mosey around to the basketball court where our warmup ensued.
Incidentally YHC and PAX who were nearby were nearly ensnared during said mosey by some kind of metal wiring protruding into the sidewalk. An entirely unsuitable situation for an elementary school responsible for the safety of children. A strongly worded letter may be in order. The situation notwithstanding, we proceeded…

Warm Up:

Good Mornings x10 IC
SSH x 20 IC
Daisy Pickers x 15 IC
Sir Fazio Arm Circles –  x 10 forward/ x 10 backward IC
Moroccan Night clubs x 15 IC
Windmills x 10 IC

The Workout:

We started by partnering up in preparation for what was soon to be revealed as one of Moby’s least favorite exercises: the wheelbarrow. Partner 1 was in the horizontal position on the way down to a previously designated turnaround point where prior to switching places, partners did 10 Hand Clap Merkins, returned to the starting point via the wheelbarrow and completed another 10 Hand Clap Merkins.
R&R substituting 10 Squats for Hand Clap Merkins – which was a welcome change of pace.
We stayed in the same location for the next challenge: a classic Dora with the same partners…
Merkins x 100
LBC’s x 200
Squats x 400
Partner 1 chipped away at the above exercises while partner 2 ran to a designated point (about 100 yards) and upon returning switched places until all reps were complete.
Mosey to the rock/ brick pile to grab a cinder block. Partners lined up with their blocks on either side of the divider in the parking lot.
Round 1 = 10 reps: Partner 1 did Curls for the girls (IC); Partner 2 did Wonder Bras; Partners left their block in place and then ran around the divider to the other partner’s block – Partner 1 then did Wonder Bras and Partner 2 did Curls for the Girls.
Round 2 proceeded in the same fashion increasing reps to 15.
Round 3 – you guessed it – same thing but added another 5 reps for a total of 20.
Return the bricks and mosey to the front parking lot just in time for Mary…

Mary:

Low slow flutters x15
Freddie Mercuries x15
Plank Jacks x15
Homer to Marge x15
Pickle Pounders x15

Announcements:

  • Details to follow via Slack & FB.
  • Q school this Thursday at Womble Park (details on Slack/FB)
  • Yard Work this Sat. at Crab Legs’ house
  • Other announcements online

Prayer:

  • Shredder
  • Crab Legs
  • Cupid traveling for work
YHC took us out with prayer.
I hope everyone got their money’s worth and got at least a little stronger for being there.
Thanks for the honor of leading you this morning. Looking forward to next week…

Mutiny+Burpees= Lots of Mumble Chatter

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PAX: LED, Fonzie, Puddles, Cupid, H1N1, Messi, Gump, Stovepipe, Modify, FedEx

EC: LED, Fonzie

 

Warm Up: After a lap around the track we circled up for SSH IC x 25, Fazio Arm Circles IC 10 Fwd and 10 Rev,  Daisy Pickers IC x 10, Stretches, and Shoulder Tap Merkins IC x 20

The Workout:

Pax ran over to the parking lot where we bear crawl 5 lines, do a burpee, sprint back to the start, bear crawl 5 lines, do 2 burpees, sprint back to the start, etc… Told the Pax to keep adding a burpee till we reach 10 burpees. We started off great but had to call an audible when we all reached 8 burpees.

After a Messi 10 count, like only he knows how, we headed to the rock pile. After picking appropriate rocks we circled up for circuits of: curls for the girls IC x 10, tricep extensions IC x 10, overhead press IC x 10, rut rows IC x 10, LBC with rock IC x 10, American Hammers w/o rock IC x 10 and some other excercises I can’t remember.

After a couple of circuits, including one on our knees, we put it all together with a flow of squat, curl for the girls, overhead press, tricep extension IC x 10. Rinse and repeat. We put the rocks back and lined up for an Indian Run to the tennis court for Mary.

Mary: Plank it out, Diamond Merkins x 10
Announcements: Check Slack
Prayer: H1N1 and Cupid are traveling this week, Stargazer, and the founding/lead pastor at H1N1 church passed away over the weekend