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As it Turns Out…We did Have Phil Collins

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The 4th Anniversary of Crazy Ivan, YHC had the pleasure to Q. So many great memories, at least for YHC for Crazy Ivan. After all, it was my first post ever in F3. Great guys like Nemo, Chips, Dauber, Dawgpound, and Dahmer have carried the torch for Holly Springs’ big Friday kettlebell workout. Thank you. YHC had joked in the pre-blast that Phil Collins would make the playlist, since I’d heard that Ivan had strayed away from the traditional metal playlist and got all soft. As it turns out, YHC was serious because I found a new use for Phil…see Mary!

FNG’s: no
Warm Up: Sir Fazios x 12 IC (F/R), Good Mornings x 12 IC, Imperial Walkers x 12 IC.
The Workout: Each man Cusacked his kettlebell to the end of the the long parking lot. We moseyed back to the end. We sprinted to get our kettlebell and did Wonderbra’s to certain points along the parking stretch. We repeated this until back to the official circle.

6 Exercise Tabata…the time is two PAX doing a certain Thang.

Thang 1: Carry our Atlast Ball (75 lb.) friend between 2 cones and do 5 merkins on the ball at one end and then return.

Thang 2: Farmer carry 2 45 lb. dumbbells to a heavy bag and do the DIY bench press x 15.

The rest of us in the circle did 3 round of each of these 6 exercises AMRAP: Halos, 1 Leg Deadlifts, Swings, Midget Love Handles, Midget Cookie Pouches, Snatch.

When finished we rolled over to the bandstand for a 10 count per PAX alternating People’s Chair and BTTW.

Mary: So YHC has tried to pull off some crazy stuff at workouts…but I can’t believe this worked and was well-received. Phil Collins – Take Me Home. We did Mary exercises during the verses including WW2’s, LBC’s, Dying Cockroach, American Hammers, Heel Taps, LSF’s, Freddie Mercury’s. These were done OYO. At the “I don’t mind” part, YHC would call for a plank hold. At the “Take…take me home!” part, YHC would call for a chill cut plank. It worked perfectly!
Announcements: Brute CSAUP, Breach 9-11 Heroes Run.
T-Claps (Recognition): These PAX…playing along with my shenanigans.
Prayer: Pikachu M and new job possibility, the men, women, victims of Afghanistan. Cancun took us out!

Too Many Bush Puns From Which To Choose

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FNGs:  No
Warm Up:  Good morning, SSH, Merkin, …I dunno, maybe more.
The Workout:  EC Crew – YHC, Dahmer, Full House, and we picked up 187 on the way.  ME added Warbucks, Kosher, Wild Turkey, Cupid, Hasselhoff and Hazmat.

A little back blast background.  A distress call went out the day prior asking for someone to take the Q.  I didn’t want to, I knew I’d stress over putting it together, especially on such short time – so of course I knew I had to.  Get over yourself, Woody.  Put a leash on that anxious overthinking, you’re not organizing a group trek up Everest.  Well, I was right on all points.  Time crunch stress, check.  Overwhelmed by the multitude of exercise options, compounded by unfamiliarity with the vast majority of those goofy F3 names, check (choosing from a menu in a new restaurant can be a nightmare).  I even tried to back out last minute, messaging Cupid to see if he could step in because my stomach wasn’t feeling great – which was not untrue, I really am a bit off in that department, at the moment.  But soon after berated myself rather harshly for that chickens**t move, knowing it was just an excuse.

Realizing at the end of it all, that I’d once again needlessly worked myself into a tizzy because it really isn’t that complicated, check, check.  Stupid brain.

So I decided on stealing the simplest complete routine from the backblast archive, which came from a recent Deadbolt Q.  A bunch of suicides mixed with a bunch of sets of simple moves, for the entire show.  Turned out to be too simple, and after just three rounds, audibles were called the rest of the way.

  • Meet Me In the Middle:  Stole this one from Mookie.  PAX paired up at the bank and ran in opposite directions around the building, meeting on the other side for 10 Patty Cake Merkins.  Repeato for 3 laps (Total of 6 sets of PCM).
  • Moseyed to the middle-ish section of the parking lot, in front of the Tailor shop for the Deadbolt Special.  20 squats, 20 merkins, 20 lunges, 20 LBC, 20 SSH, then suicide run to 3 islands and back.  Repeat for a triple play.  Good show for all, picking up the six on this one.
    • Wild Turkey offered a fist bump on a suicide pass and I whiffed.  Sorry.
  • I couldn’t see how this could go on, so, audible time.  Moseyed to the stank wall for people’s chair, each calling a 10 count.
  • Then maybe LBC, IC?  I think that happened.
    • Disclaimer:  Items listed here may or may not have occurred in this order.  But probably did occur.
  • Mosey to the rail at Dunkin for some dips
  • Back to stank wall for BTTW
  • Mosey to another section of rail for more dips, realized the bushes were too overgrown and was referred to a larger section behind the car wash by PAX.
    • 187 moseyed through the car wash, but emerged on the other side no cleaner than when he had entered.
  • On approach of the more suitable rail/bush setup, many puns, double entendre, and otherwise inappropriate comments were thrown about.  Anyway, more dips here.
  • Mosey to rock pile, surprise burpees along the way.  PAX grabbed 2 smallish rocks for straight-arm shoulder raises, front and side raises.
    • All PAX were successful in throwing their rocks back into the pile except Cupid.  He missed.  Missed the whole quarry.  So PAX did 5 more burpees for that.
  • Mosey back to the tailor shop for a heap of LBC, IC
  • Jail break back to the start.

Mary:  I don’t think so.  Just a bit of stretching for the legs, IIRC.
Announcements:  Derek Davis run this weekend, and reminder that this is also a used shoe drive, so sign up and donate!
Prayer:  Full House’s mom scheduled for knee surgery.

Thanks, men, for the opportunity to battle my insecurities, indecision and scatter-brainness.  Keep coming back, get a little better every time.

When We Get Up that Hill

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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!

Backblasts FTW

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AO: Crazy Ivan
Workout Date: 07/21/21
While coordinating a playlist with Yoshi last night, It hit me that I could steal one of my own KB workouts from The Blitz for Crazy Ivan. So I looked up my backblast from 10/14/20 (https://f3raleigh.com/about-that-disclaimer), printed it out, and made sure to bring it with me this morning. As I pulled up to Womble I realized the one thing I had forgotten… my kettlebell! Oh, $#!t! Luckily the Ivan guys had a few spares to choose from. My usual is a thirty pounder, but the options were 25 or 35. Nervous, I opted for 25#.

Warm Up:
State the mission, check for FNGs(1), and give the disclaimer. Since this is a copy of the workout where Fazio almost got a concussion, I definitely remembered to give the disclaimer (and put that I did here in writing haha)
Side Straddle Hops x20 x10 In Cadence (IC)
Good Mornings x10 x5 IC
Imperial Walkers x20 x10 IC
Sir Fazio Arm Circles forward reverse x10 IC
Sir Fazio Arm Circles reverse forward x10 IC
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Run a lap around the parking lot

Main Event (1/5):
Halos x10 IC, x10 IC reverse
Kettlebell Good Mornings x10 OMD On My Up (OMU)
Curls x10 IC OMU
Overhead Press x10 On My Up (OMU)
Triceps Extension x10 OMU
Bent Over Row x10 OMU
Run a lap
Main Event (2/5):
Figure 8 x10 IC, x10 IC reverse
Deadlifts x10 OMU
Goblet Squat x10 OMD
Around the World x10 IC, x10 IC reverse
Single Leg Deadlifts x10 OMD each leg
Alternating Lunges x10 OMD each leg
Run a lap
Main Event (3/5):
Snatches x10 OMU each arm
Two Handed Kettlebell Swings x20 OMU
Single Arm Bent Over Row x10 OMU each arm
Deadlift with High Pull x10 OMU
Squat Thrusters x10 OMD OMU
Run a lap
Main Event (4/5): (on your six)
Chest Press x20 OMU
Skullcrusher x20 OMU
Little Bell Crunches x20 IC
Flutter Kicks x20 IC
Single Arm Press x10 OMU each arm
American Hammer x20 x10 IC
Run a lap
Main Event (5/5):
Staggered Kettlebell Swings x10 IC each leg
Clean, Press, and Squat x5 On Your Own (OYO) each arm
Overhead Press x20 On My Up (OMU)
Triceps Extension x20 OMU
Pull Throughs x20
Run a lap
This is the point where my original Blitz workout ended as we stopped to check on Fazio, so new territory form here on out
Bonus Main Event (6/5):
I asked the PAX if they wanted more KB stuff or Mary, or if they had requests
Suck-Up took charge and led American Hammers x15
Dahmer led Midget(?) Sit-ups x15 OMU
Woody led his side-plank exercises x20 IC each side

Mary:
None.

COT:
7 PAX. Welcome FNG Money Pit!

Announcements:
1) South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
2) F3 ENC CSAUP Sasquatch is 7/31
3) F3 NE Wake CSAUP The Deacon is 9/18
4) F3 10 Year is in Wilmington the weekend of 10/8

Prayers unspoken.
YHC took us out.

Naked Moleskin:
I was a little discombobulated this morning after having forgotten my kettlebell, no doubt.
It was definitely interesting to redo a workout like that. It seemed a lot easier this time, not sure it’s just the fact I’ve been posting a whole lot more or if it was just dropping to the twenty-five pounder. The voice in the back of my head says the workout was too easy.
It was a nice surprise to see Suck-Up from Carpex there in the gloom (supporting our FNG I would find out later). He’s excited to Q Whiplash tomorrow, y’all come out and support him!
Many, many thanks to Yoshi for not just providing the hardware for our tunes, but also my kettlebell (I believe it was Woody who also offered a spare).
While coordinating tunes, I had mentioned three Spotify playlists from which he could choose. He went with the one from my second Monday Murph Q. No Elton John, so the boys on South Wake Slack should be happy.
No Fazios were harmed in the making of or execution of this workout.
This was my eighty-first #F3Q21 #2021Challenge Q (eighty-third overall). Next Q is Monday at Wild Wild West in Carpex for my birthday week!
-Pigpen

QIC: Pigpen
PAX: Woody, Yoshi, Dawgpound, Suck-Up, Money Pit (FNG), Dahmer, Pigpen
Workout Date: 07/23/21

The Blocks are No Longer Hidden

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I love to Q at this place…just so much to do on the grounds of Disney! Apparently, we’ve recently had the addition of 20 cinder blocks as permanent fixtures to this AO that were cleverly hidden in a grove of trees. Well…today YHC pulled up to see that those trees had been cut back significantly, exposing our hiding place for the blocks. But, the blocks remained. YHC was unsure if he was going to use them, but was glad they were still there. At the end of the workout, all PAX jumped in to re-locate them to a more secure…hopefully undisturbed location for future use. 8 PAX travelled quite a bit throughout Disney covering nearly 2 miles today on their fast pass to fitness.

FNG’s: no
Warm Up: Good mornings IC x 22, followed by a mosey to the community center where we circled up for Frankensteins x 10 IC, Seal Claps, Sir Fazio’s (F/R), Overhead Claps all x12 IC.
The Workout: We moseyed to the back wall of the school for a quick 22 count of People’s Chair and Balls to the Wall IC.

We then moseyed over to the bowl for Dirkins, Step-Ups, Irkins, and Dips…in that order, x 10 for round 1, x 15 for round 2.

We then quickly moseyed over to the “L” and partnered up. To run the “L”, one partner went up the hill toward the library stop sign to do 11 Star Jumps, while the other ran toward the hill at the elementary school to do 7 WW1’s. When partners returned to meet in the middle, they did Patty Cake Merkins, starting with 3 and getting the count up to 8 before stopping. Each time partners met and did the exercise they would travel opposite directions.

We then did an Indian Run all the way back to the flag for some Mary.
Mary: Mary was kind of Mary, and kind of not. Everyone grabbed a cinder block for Mary. It consisted of: LBC x 22IC, 22 Chest Press w/block, 7 Blockees (block burpees), LSF x 17 IC, 17 Chest Press w/block, 6 Blockees, Dying Cockroach x13, 13 Chest Press w/Block, 5 blockees, 10 American Hammers x10 IC, 10 Chest Presses, 4 blockees, 7 Pickle Pounders IC, 7 Block Presses, 3 blockees, 5 Superman’s on the Up and Down, 5 Block Presses, 2 blockees, 3 Absolutions, 3 Block Presses, 1 blockee to finish. Have a nice day!
Announcements: Q Swap next week! Disney is a site!
T-Claps (Recognition): Dahmer and POTS for getting all in that bush finding a new hiding place for our blocks!
Prayer: Unspoken. YHC took us out!

Tennis Courts Beatdown at TBD

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YHC pre-blasted a no running option for those not hitting R4TJ. We stayed on the tennis courts for the entire workout.

EC: Dahmer, Warbucks
FNGs: Nope
Warm Up: Walk to tennis courts for ssh, merkins, squats sir fazio arm circles
The Workout:
BTTW Bear crawl tunnels.
We held BTTW on the fence, pax bear crawled through the “tunnel” to the front, then next pax went. We did this until failure.

Tiny 11’s:
Lunge walk to other the baseline
10 squats, Reverse lunge back to start, 1 WWII
This continued in normal 11’s fashion until 1 squat and 10 WWIIs were done.

Bear Crawl Ring of Fire – PAX crawled in a circle until Q called it. Each pax does 10 merkins in succession while remaining pax hold plank. After this, we crawled in a circle until Q called it and each PAX did 5 merkins while PAX held chill cut plank

Mary:
Rosalita, Homer2marge – hold in up position for 1-3 count, down on 4 (thanks Dahmer)
Flower by Moby – Squats on down and hold then back up on the ups
Thunderstruck – SSH w/ burpee each time you hear “Thunder”

Announcements:
Derek Davis 5k and HSHM coming up.  Check Slack/FB

T-Claps (Recognition):
Hardy is a beast, Swisher Sweets for signing up for HSHM

Prayer:
FloJo’s brother with prostectemy for good results, FloJo’s wife has a job!, death in Swisher Sweet’s family, Cancun’s wife with potential job opportunity, Hardy for his trip to Vegas for Ninja completion.

YHC took us out.

One Big Ball

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FNGs:
Warm Up: GM, sir fozzy, imperial walkers, windmill, ssh
The Workout: 8 bell exercises. 45 sec work/15 sec rest. 5 rounds.
1 plank row, 2 kb snatch, 3 swings, 4 tricep extra, 5 CFG, 6 GP, 7 pull overs, 8 fig 8

rotating atlas stone workout throughout. 1 atlas stone carry, 5 burpees, and carry back. 2 atlas stone throw over the shoulder x5. Rinse and repeat

Mary: no time
Announcements: Carpex dads workout.

Prayer: PAX and family for safety and health

Easy Street (On Repeat)

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Before you read this BackBlast – please scroll to the bottom and hit play and enjoy the music to accompany this recount of the workout.

YHC had been meaning to bestow a gift to the Disney AO based on his recent move to site Q.  It worked out that Lipstick had a stack of cinder blocks in the corner of his garage and I had some spray paint.  Now there is even more to do at The Happiest Place on Earth!

 

FNGs: None

 

Warm Up: Good Mornings, Squat Thrusts, Hillbillies, Imperial Walkers, SSH and a mozy around the soccer field and back through the field, back to the flag.

The Workout:  Our Q knew that the site gift was in play and decided to take full advantage.  YHC opened the hatch on his family’s light blue minivan to show off the freshly logo’d cinder blocks.  PAX were divided into teams of 4 and instructed to grab 2 blocks per team.  A triangle course was marked by 3 cones from the corner of the soccer field.  Thing-a-ma-bob called out exercises for each cone for each round.  One cone had a resident block that would be used for the stations workout.  A PAX was stationed at each cone until his 4th team member showed up carrying the other block.  He would then take the block and move to the next cone.  Each round continued through some pre-determined timeframe in which “Easy Stree” played on repeat.  A buzzer marked the end of the round.   The music would pause momentarily – each PAX would hope against hope that there was another song on the playlist only to be disappointed over and over again.

Round 1 – Merkins, Goblet Squats, WWII

Round 2 – Squat Thrust, Shoulder Taps, CBLs

Round 3 – Jump Squats, Curls, LBCs

Round 4 – Dry Docks, Flutter Kicks, Lunges

Round 5 – Skipped for time

Round 6 – Jump Squat, Burpees, Squat Thrusts

Mary:  In teams, 1 PAX completed Murder Bunnies, while 3 Squat Hold / Plank Hold – repeat until all PAX complete a round of Murder Bunnies

Announcements:  NE Wake CSAUP

The Deacon – F3 NE Wake’s CSAUP to take place on Saturday September 18, 2021 – Mark you Calendars: ~10 miles of fun that include 6 AOs including the Falls Lake Dam and Mt. Thrashmore

Sign up sheet: https://docs.google.com/spreadsheets/d/1ISdSIGG8reanF0AbN4S_Vg-lO6WpEfvwEdTMyNEM12g/edit?fbclid=IwAR27_dqvppQGNNZiQMSqiKn9n9yor0M83jCiJ0zVB6Eqf4C_kULxbtm1Vsg#gid=0

T-Claps (Recognition): Thing-a-ma-bob and Tubetop for making the journey.  Extra claps to T-bob for his leadership.  Claps to all in attendance for helping me stash the new attraction.

Prayer:

  • For all PAX that attended today, that they may get this song out of their heads.
  • Bondo – wife’s checkup
  • Kosher – getting back out in the world for work.  Upcoming travel.
  • FRAM – friend recovering from multiple back-to-back medical issues

Now… Please enjoy the melody of Easy Street for the next 10 hours or MORE

“Let this be your outlet”

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FNGs: None
Warm Up: EC- YHC, Dahmer, Cancun, Yogurt, Swisher Sweets for a 2 mile EC. Also, Java & Warbucks on their bikes.  Nice work & the guys pushed me to the 2 mile PR 9:18 pace.

SSH (20), Frankensteins (10), Good mornings (15) & Willie Mays Hays (10).

The Workout: I decided not to over plan & not print out a sheet. This was a good idea & I didn’t think too much about it. It was time to dive in & focus on my weak points.

Indian run over to the dreaded hill towards Bass Lake/Greenway.

We paired up in twos. 5 rounds of hill sprints (what a rush).

Indian run back to the rock pile. Curls for the girls (20 X 2), tri-cep ext (20 X 2), Ruh Rohs (20 X 1), Bus drivers (20 X 1), shoulder press (20 X 2) & shoulder raises (20 X 1).

Pavilion area- Erkins (20 X 1), Derkins (20 X 1), Dips (20 X 1).

Mary: Call arounds at the tennis court. Cancun got us at the end!

Announcements: Run with 3-Alarm (Davis) every Tuesday at 6pm. Lookout for Yogurt’s posts.

My message at the end was “Let this be your outlet”. Tomorrow it will make one year that my family & I have been in HS. Prior, I did not have an outlet, was stressed out, angry & bitter. I would take things out verbally at times on my family. F3 has changed my life in so many ways. Thank you Pax for your friendship! It was an honor to lead this morning!

T-Claps (Recognition): Pumpkin Spice for not backing down & focusing on his weak points too. Boss Hog, Cyclops & Fireball for pushing through it.

Prayer: Cyclops wife, Shredder & many more for their mission trip to Mexico. My M & FIL on their trips home. Safe travels.

Swinging Bells

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7/9/21

FNGs: nope
Warm Up: SSH, good mornings, sir fozzie, windmill, spinal rotations
The Workout: 5 rounds, 7 exercises, 45 sec work/15 sec rest.
curls, tricep ext, squats, fig 8’s, ground pounders, cookies, and something else
Mary: w/ bell- LBC, low slow flutter
Announcements: slack
Prayer:  prayers for safety and quick recovery for16-bit mother in law having surgery