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Corners & 7’s

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

FNGs: None
Warm Up:

  • 20 SSH IC
  • 15 Frankensteins IC
  • 15 Daisy Pickers IC
  • 15 Imperial Walker IC
  • 5 Burpees OYO

The Workout:

  • Indian run to the big parking lot for a Series of 4 corners
    • 20 WWI’s – then sprint to next corner
    • 20 wide grip merkins – mosey to next corner
    • 20 monkey humpers IC – then sprint to next corner
    • 10 Star Jumps – mosey to next corner
  • It was so fun we decided to do it in reverse w/ new exercises:
    • 20 WWII’s – sprint to corner
    • 20 pickle pounders IC – mosey to next corner
    • 20 Prison squats – sprint to next corner
    • 20 mountain climbers IC – mosey back to start
  • jumped back into Indian runs and headed out to the street toward EC route:
    • at the 1st corner: 15 American Hammers IC – Indian run to West Lake Road
    • at 2nd corner: 20 merkins – Indian run to Optimist Farm Rd
    • at 3rd corner: 20 shoulder taps IC – Indian run to entrance to West Lake HS
    • 4th corner: 15 Diamond merkins – back into Indian Run
  • Ran over to the hill behind the turf soccer fields for 7’s
    • started with 1 merkin at the bottom and 6 Burpees at the top
    • completed the series of seven and jumped on the path outside the turf fields and Indian ran to the Jungle gym area
  • 20 dips on the low wall
  • balls to the wall at the bathroom – 10ct from each PAX
  • moseyed back to the parking lot

Mary:

  • Have a nice day

Announcements:  Christmas in 2 days – NO AO’s on X-mas!
T-Claps (Recognition):
Prayer:  Prayers for @Sprinklers family, for M4Life, Banana Seats M, and all those out there dealing w/ Mental Health Issues.

WE ARE THE BRUTE SQUAD

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FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.

Site 1

Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1

Station 2

Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1

Station 3 –

3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras

Station 4

Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows

Station 5

Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift

Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)

T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out

And Now a Word from Our Sponsors

/in /QIC:
PAX: , , ,

FNGs: Nope
Warm Up:
Bounce, sir fazio arm circles, overhead arm circles, spinal rotations, bow draw, daisy pickers

The Workout:
We did the tabata workout below while a 90’s mix with plenty of commercials kept us going.
3 rounds of 4 exercises 45 sec on /15 sec rest

Round 1
KB Hinge
Halo
KB Swings
Back lunge press

Round 2
Single leg deadlift
Thrusters
Renegade row
Side lunge press

Round 3
KB Windmill
Pistol Squat
Snatch burpees
KB Windshield wipers

Mary:
American hammers, pickle pounders

Announcements:
Thanksgiving boxes

T-Claps (Recognition):
PAX for pushing through all the Spotify ads.

Prayer:
Healthy kids and PAX, Harasti family

2 Years Stronger

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8 PAX posted to help me celebrate my 2 year F3 anniversary! This workout had elements and moves from some of my favorite Ivan workouts and the Q’s that led them!

FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers.
The Workout: First Thang I ever did with F3…Fire Hose Carry Indian Run! We got around the parking lot twice. CHIPs was on the Q that day at my first post. The Cletus crew then caught up with us and joined in for some Turkish get-ups x 20 inspired by none other than Pikachu! They stayed with us as we moseyed over to the fence for dirkins x7 on each rung going up, then back down for a total of 42, again did this with CHIPs at my first workout and thought “these guys are crazy!” Cletus left us and we went back to the kettlebells for 2 of Dawgpound’s favorite moves…50 swings, 50 snatches OYO.

Next, each PAX took turns doing a Kettlebell Bear Crawl…something Skidmark likes to Q…down to the large atlas ball, produced kindly by Dahmer, did 5 merkins then carried it back. The PAX that did this routine was timer while the rest of us performed exercises at the circle OYO/AMRAP. The exercises were: Bell Merkins, Lawnmowers, Plank Rows, Halos, Suitcase Squats, Standard Merkins, Wonderbras, and Plank Hold on the bell. This series (or part of it) was included in an absolute thrashing awhile back issued by Pumpkin Spice.

The group took a mosey over to the band shelter for a Skidmark teeth busting special. We did People’s Chair up and down the line while passing the bell. Then, we did the high risk-low reward teeth busting BTTW while passing the bell. Some groans from the PAX on this one. All survived.

Mary: Back over for 15 Midget Love Handles per side, and Pigeon Stretches.
Announcements: CSAUP’s here and in CARPEX coming up. Skidmark doing a long-ass run to prep for NYC on October 25th. Company welcome!
T-Claps (Recognition): Katniss…though he wasn’t here for most of it…bringing me into this fine brotherhood 2 years ago!
Prayer: YHC and some decisions, Snap and other PAX we haven’t seen in awhile. Thanks guys for showing up, making me stronger, and being there.

Abyss needs step lights

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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.

Goggins Beatdown at TBD

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I had been eyeing this workout from David Goggins for some time and finally pulled it out at TBD. 6 PAX put in the work and we finished in about 38 minutes, just in time for Mary.

FNGs: Nope
Warm Up: 10 minutes of SSH
The Workout:
https://youtu.be/SaiiLzTNVmo?t=89
(10 sets) 10 SSH /10 merkins
100 Alternating lunges
110 WWIIs
55 Catalina Wine Mixer
55 WWIIs
55 Catalina Wine Mixer
(3 sets) 10 SSH /10 merkins

Mary:
Homer to Marge, LSF, Downward dog, runners pose, pigeon

Announcements: See Slack for races and Holly Fest sign up.

T-Claps (Recognition): All PAX for finishing that workout.

Prayer: Unspoken and for our calves.

When the Lights Come On!

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A Tour De Womble as the birthday week Q streak continues. Got a seed idea the night before from Mookie asking about a song and artist, so we gave it a try! It worked well!

FNG’s: None
Warm Up: Good Mornings x15…that’s all.
The Workout: Mosey over to the far parking lot for some fast feet, curb crawls, Shoulder Taps IC x15, Irkins x15, Dirkins x15, and inverted curb crawls.

We moved over the the band shelter next for a 10 ct. per PAX People’s Chair and then Balls to the Wall. We then did Step-Ups x20, and Dips x20.

We then moseyed over to the picnic shelter for a picnic table/bench/abyss irkin crawl. We split the group in 2, one group used the tables/benches, while the other did LBC’s IC. Turned out each group got 60 LBC’s done.

We then did an Indian Run up to the ball field parking lot (the rougher one) for a rock push to the top, a plank hold, and Cusack return.

The PAX went on another Indian Run down to the Pit for a 7’s series. Foxhole Merkins on one end of the field, run, then Star Jumps on the other. We got a little over half when YHC realized it was time to mosey back to the tennis courts for Mary.
Mary: Took a quick 25 Fence Squats and then on our six for a little Jason Aldean. Whenever the line “when the lights come ON!!!” it was a burpee. During all other parts it was mostly shoulder taps, Pickle Pounders, some LBC’s, and Homer to Marge. Good times!
Announcements: CSAUP at Hilltop Needmore Oct. 16th. 3rd F activities for HollyFest.
T-Claps (Recognition):
Prayer: FloJoe has a friend who’s got family on ventilators with COVID.

And just like that it was over

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PAX: , , ,

4 PAX for a quick run @ U-Turn….we all stayed together throughout the run, finished early, closed out COT, and all went our separate ways.  And just like that it was over.  I found my self standing in the parking lot all by myself wondering what just happened.

FNGs: none

Warm Up: 10x windmills, 10x frankensteins, 10x hillbillies, 25-30 merkins OYO

The Workout: U-Turn in reverse…I always thought this distance was around 5.75mi but I discovered today it’s around 5.3mi.

Mary: I should’ve made the time, but put more into COT so no regrets on that

Announcements: CSAUPS October 16th

T-Claps (Recognition): All 4 of us PAX staying close together the entire run

Prayer:  Speedy recovery of Aquaman’s knee, loss of one of my close friend’s father, loss of one of my co-worker’s father, the well-being of my M’s grandfather who’s overall health continues to unravel, prayers for all the unknown

BossHogg VQ 9/24/21

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-Cash In-
1 lap Indian Run
-Good mornings
-Rising Sun
-Inch worms
-Air Squats

-Then-
3 rounds
20 Triceps overhead
20 Curls
20 Goblet Squats
30 sec rest

(Go Heavy)
20 KB Swings
10-1 Mound mushers
1 Lap Mosey

15 KB Swings
7-1 Goblet Squats
1 Lap Mosey

10 KB Swings
5-1 Explosive Jump Squats
1 Lap Mosey

If time permits…

Cleans
Left Hand × 60 seconds
Rest 30 seconds

Right Hand × 60 seconds
Repeat if necessary

Cool down on our six.

Honoring all responders in the 9/11 attacks!

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16 PAX got out this am and Honored those of 9/11 at Disney. We reflected on 9/11 and the rich history and heritage of FDNY. Truly sad that so many lost their lives that day. We honored them with our workout.

FNG: Welcome (David) TomTom

Warn Up: Had several pieces of fire hose that the PAX picked up. Moseyed to the end of PVA. SSH IC to 20. Good morning and cotton pickers all while I was giving facts of 9/11.

 

Workout: Moseyed over to PVA near football field. More 9/11 facts while we did squats, Frankenstein’s and we paired up for a patty cake merkins around PVA.

Next up we headed over to the side of the school. Here we learned that FDNY Ladder-3 lost the most firefighters assigned to this Fire Station. 27 was the number for wall sits and BTW. Moseyed over to the steps in the parking lot where I nominated Fanny Pack to pick 5 people. Once this was done we went up the stairs and moseyed over to the tennis courts. Here I had hidden 5 Scott Air Packs with the bottles. Those lucky 5 were the winners of wearing these packs the rest of the workout. This was to make everyone aware of what it takes to wear this for long periods of time…and we did not even have on any gear. Once everyone donned their air packs we moseyed down the stairs over to the High School Parking Lot. I had 6 sections of hoses. We broke off in 2 groups at opposite ends of the PVA. Exercises were done while the group pulled the hose to the end of the lot…there we switched up. Keep in mind that we were still caring the hose on our shoulders. We did 2 rounds of this and pulled all 6 sections 50’ long over to the Abyss. Here YHC had lights set up on the steps where we traveled them top to bottom and did exercises at the top.

 

Mary: We did several exercises all while learning facts of 9/11.

 

My message was it never gets old helping others. The feeling and reward are great. Those first responders responded selfishly to help others not knowing so many would lose their lives on 9/11.

In this job you have a sense of fulfillment & purpose. You have a higher purpose and you have stuck up for the people around you. You have served the richest and poorest. Seen people at their worst. Firefighting is really one of those egalitarian careers that looks out for all.

 

Bottom line I get paid to ride a Big Red Firetruck!!

Announcements: See Slack or FB

Prayers: Pots has a cousin needing prayers.

 

Thanks for allowing me to lead this morning.