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Freezing Cold. Devil Music. Kettlebells. Can’t Feel My Fingers.

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FNGs:  wicked cold start (29 degrees) under a beautiful crescent moon.  No FNGs in sight.  Planted shovel flag and broke out my Pandora and Bose speaker.  We were going to rock out some kettlebell exercises to some heavy metal, or what Sprinkler called, devil-worshiping music.  16 bit loved the music btw!

Warm Up:  Joined FedEx with the Mutiny PAX for warm-up that began with a nice run around the track.  LED captured the moment by saying something to the effect, “This stupid Shield Lock thing.  I wouldn’t be out here otherwise.  You ‘Masters’ are killing me”.  Nice to be back in the Quay and loved by my brethren.  Still couldn’t feel my fingers.  Mosey to the open parking lot for the following exercises:  SSH, Sir Fozios, static stretching with arms, Mike Phelps, squat hold.  From squat hold into merkins and various plank hold positions.

The Workout:  5 PAX headed to the shelter with their kettlebell.  We welcomed Yogurt to his first Red October AO.  YHC wanted an up-tempo workout (trying to stay warm) with lots of rinse and repeats incorporating three exercises at a time (10-25 counts).

25 KB swings, 10 elevated Plank one arm pulls from the wall, 10 rut ros  (R & R)

10 Upright Rows, 10 Wonder Bras, 10 figure 8s (ic) (R & R)

10 Leg ups (alternating L/R), 10 Halos, 10 Goblet squats (R & R)

10 Lawn mower pulls while leaning against picnic table, 10 toe taps, 10 plank slap taps (R & R)

10 Shoulder thrusters, 10 O/H press from your knees (stopped that after realizing Yogurt was in shorts), 10 derkins, 10 erkins

About this time, we left our bells and headed to the wall for BTTW and People’s Chair.  15 count, alternating 10 count down the line with PAX and finished with a 30 cadence count.  Back to the kettlebells.

Mary: No sight of mutiny PAX.  On our Six for Nipplers, chest press, H2M, 6 inch, skull crushers, WWIIs, Heels 2 Heaven.  Looked up and saw FedEx with the PAX on the tennis courts.  Mosey and joined them.  PAX looked spent on our arrival.  FedEx tossed me the keys with 4 mins left.  Not knowing what PAX had just gone through, I called out American hammers. Oops.  Lots of groans.  I guess they just did a bunch.  We knocked out 10, added cockroaches, box cutters, have a nice day.

Announcements:  Watch Slack/FB for info about Mama’s house (painting, sanding, etc.). Stay tuned for SB squares.

T-Claps (Recognition):  PAX who came out.

Prayer:  Warmth.  Military (deployed, those going through tough times, suicide-thoughts, UNSPOKEN, PAX who have injuries or illness.

FedEx took us out.

 

An honor and privilege leading you men in the gloom on this frigid morning.  – Dauber

Doubling Down With QIC Triple Lindy

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Ground Pounder. Triple Lindy wrapped up a successful Q-Swap week with a solid beatdown at South Wake’s only Saturday bootcamp workout. Here’s his account:

Warmup:

-No fng’s and no flag planted at our 7:30 start time so 5 penalty burpees were called to start the morning. Found out there was a flag in the trunk so got it planted and quick mosey around the parking lot. This was the extent of running for the morning.

-Circle up for some south wake style good mornings, side straddle hops, calf stretch, and daisy pickers.

The Thang:

-Mosey over time playground and find a section of bench or concrete wall for Aiken Legs. This is 20 squats, 20 box jumps, 20 lunges, and 20 split jacks.

-circle up for Air-squared. I know how much SW likes clapping, so hold people’s chair with a 20 count seal clap.

-spread out around the circle around the playground. Time for Apple Turnover. Pax to bear crawl halfway around the circle. Once halfway switch to crab walk until complete the circle.

-Partner up. Partner 1 does 10 reps of No Surrender while partner 2 holds back planks. Flip flop.

-still in partners, 1 does 5 pull-ups while 2 does Mike Tysons, which is plank hold against the wall, do a horizontal squat to a merkin. 5 rounds were called.

-empty wheelbarrows were called. Not the best idea at this point of the morning. Pax only made it quarter way around the circle before the Q called an audible.

-Global warming- circle up and side shuffle around the circle with every single pax calling out a 10 count exercise. With 19 Pax in attendance, this sufficiently sucked.

Mary:

Homer to Marge, American hammers, and gas pumpers to bring us to an end.

COT:

Count off, name-o-rama, prayers spoken and unspoken

 

38 at U-Turn – Record Number?

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Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

January 17 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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EC: Nemo and 187

PAX:  20

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Merkins (10 reps)

Sprint back

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Breach -Feb 7 -Travis Manion foundation 2nd F event

LED – Jan 25  – Mama’s House of Thrift cleanup and repair event

Prayers:

Florence – Friends 12 year old friend upcoming bone marrow transplant

Pickles (CARPEX) – Betty (Mother in law) has pneumonia

Unspoken,

Military

First Responders

8 PAX @ R4TJ

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FNGs: None.  Another, crazy 60 degree, balmy, foggy morning in January!  Shorts and short sleeves!

Warm Up:  Volunteered to Q at the last minute at this AO I had never attended.  Came up with a route only to find out later I had the wrong starting point.  This AO meets at Ting, not Womble.  Thank you Pikachu.  Took some playful heat/banter on social media.  Was not falling for it.  I screwed up and owned it.  Adapt and overcome.  Went back to the maps and planned out a route.  Luckily for me, I had seven PAX who were very familiar with the area.  I shared my plan of running a 5K with some hill repeats.  After our pow pow, we began warming up when the clock struck 0530.  15 SSH, 10 Don Quixotes, 10 Daisy Pickers, 10 Frankensteins (OYO), static leg stretching (L/R).  Light vests and head lamps were turned on and we began our run.  Felt good not having to wear stinky gloves for my normal boot camp workout.

The Workout:  PAX stayed together throughout the entire run.  Maybe they were worried about the Q getting lost.  Terrific mumble chatter along the way.  So impressed with the support for the six throughout the 5k.  The route I planned was changed and there is no way I could recreate it on the map.  It would look like a John Madden explanation of a play by the time I got done with it.  As mentioned on FB, Valdez had to depart and head home halfway through the workout – thanks for letting the Q know.  Anchor Creek Way hill was repeated – again great support cheering on the six. Finished the 5k with a sprint up the ramp.  Excellent job PAX!

Mary:  Cool down as we headed back to the planted shovel flag.  PAX completed gate openings, Frankensteins and karaoke.

Announcements:  ATT long ass run; look on Slack/FB for some other social/volunteer opportunities.  LED is looking for volunteers.  Great movie last night – one continuous shot (incredible).

T-Claps (Recognition):  PAX for coming out in the gloom this morning and supporting each other.  We were definitely not fast, we gave 100% and got better.

Prayer:  Crab legs, Noah’s Ark wife, Nemo’s distant family member that passed away, UNSPOKEN.  Thank you Fanny Pack for taking us out.  It’s hump week; take a look at your day.  Look at your priorities.  Evaluate how much time you are spending in things that really should matter.

 

I got to meet some new guys and have some good discussions with folks I normally do not see.  Thank you for your help today.  An honor to lead you men!  -Dauber

You Skipped Eight!

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Five PAX accepted the challenge to get stronger and better on this rainy day that was not so rainy. After listening to the rain all night, I was pleased that anybody was posting, especially after the late-night BCS championship game. Five PAX posted and guess what? No rain.

Warm-up: Short run to BB courts. SSH 30x, GMs 15x, Imperial walkers 10x, Hillbillies 10x.

Thrust squats using proper form: 1 squat, 2 thrust legs back to plank, 3 thrust legs up to squat, 4 straighten legs—that’s one. We did 10 OYO, followed by 10 Burpees OYO using newly learned form.

Challenge 1: Bat wings. OH claps 20x, Seal claps 20x, Fozio forward 20x, Fozio back 20x. Hold arms out in between, recovery at end.

Rocks Off! Multiple squats and arm exercises using rock of choice. Mosey to rock pile, choose carefully! Nemo went big! 20x tricep extensions, goblet squats, curls, tap the rock squats, bus drivers, prisoner squats, wonder bras, more squats. Return rocks.

Challenge 2: Around the Clock Merkins. Mosey back to BB court. Starting position, move, exercise! Starting at 12 o’clock, we counted down and shifted one number at a time. While planning this, I determined that once you’re done with NINE, you are more than halfway. Thus, after completing NINE, I announced that we were more than halfway. Well, I guess that threw me off because I went straight from NINE to SEVEN. Da Business didn’t mention it until after COT!

Time to Step Up! Two rounds of step ups and dips. Mosey to ledge at front of building.

Mary: Hello Dolly 10x. Dauber insisted on Mary by himself on the “dry” ground by the school’s front doors. We determined that the security video would feature him and would be shown in the teachers’ breakroom throughout the day. He changed his location after I called out Pickle Pounders 20x. Box cutters 15x. Six-inch hold 30 seconds. Have a nice day!

Challenge 3: How’s your work/F3/family life balance? Are you spending 10 hours a day at work? At least an hour at day with F3 bros? How ‘bout intentional time with your family? Especially the M. Time for a reality check?

Prayer requests: Safe travels for Sprinkler, who is traveling to Charlotte area for a few days for training. Other prayers unspoken.

Announcements: Mooooovie night (1917) at HS theatre tonight.

No Hoopla, Just a Beat Down

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FNGs:  None

Warm Up:  Rolled into DT parking lot and planted the shovel flag.  I found a handful of PAX slowly emerge from their cars into the sprinkles, temps in 60s! and fog.  Some had rain jackets and hats in preparation for the wet conditions.  Alerted PAX the majority of workout would be under the parking deck where the Onnit kettlebell workouts were held last quarter.  Some mumble chatter about the NFL games over the weekend, the college football championship game tonight and PAX simply wanting to avoid any Hoopla this am, wanting simply, a nice beat down in the gloom.  Not wanting to disappoint, we ventured off into the darkness of downtown Holly Springs.  Nice easy run around the block and then  had PAX center up in the parking garage.  Lead PAX in the following warmup exercises: 25 SSH, 10 Good AM, 10 Daisy Pickers, 10 O/H claps. 10 Seal Claps, 10 Sir Fazios (F/B)

The Workout:  PAX followed Q executing Ws sliding side to side slapping the ground at the apex all the down the lengths of the garage.  At the end of the garage, PAX started at the wall in front of a parking lot stripe.  PAX bear crawled the length of the stripe and completed one burpee and then back peddled to the start of the wall.  Next go -increased burpees to 2.  Rinse and repeat until we reached 5 burpees.  Recovered on the wall with 5c People’s Chair immediately followed by 5c BTTW.  Q called out a different PAX to lead the cadence count increasing the count from 5, 10, 15, 20 and 25 for both exercises.  With sweat rolling off the brow, we set off doing karaoke, switching up at the halfway point, until we reached the end wall.  Why not more BTTW/people’s chair?  Q started with a 5 count.  Had PAX execute lunges alternating L/R until they reached halfway point.  Q called 10 merkins.  Back peddled to the wall.  10c BTTW/PC.  Alternating lunges to a shorter distance.  Executed 10 wide grip merkins.  Back peddled to the wall.  More 10c BTTW/PC.  Lunges again.  10 Diamond merkins.  Back peddled to wall for 10c BTTW/PC.  Karaoke to the opposite end of garage switching up at the halfway point.  Feeling frisky, Q called for more BTTW 10c.  Followed by 10 squats.  Rinse and repeat.  Mosey back to the far corner for Mary and COT.

Mary:  Each PAX called a 10c core exercise 2X.  Exercises included:  Boat/canoe, Pickle pounders, plank hold, Freedom hammers, Supermans, Box cutters, crab slap? (forgot name Shredder), LSF, H2M, merkins, WWIIs, Freddie Mercury, and some YOGA thrown in for good measure.  Pot stirrers and ospreys.

Announcements:  Game tonight at M4L – Geaux Tigers!  Movie night tomorrow at HS – 1917, show starts at 745PM.  ATT long ass training,  see Slack, FB.

T-Claps (Recognition):  Fanny Pack for completing a 7 pack last week – OUTSTANDING effort; good luck making your shovel flag

Prayer:  Sprinkler took us out (thank you).  Unspoken prayers, prayers for out first responders, firies in Australia, military around the world keeping us free.

 

An honor leading you men in the gloom.  No hoopla.  Just a beat down.  – Dauber

21 at U-turn! Be SAFE!

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FNGs:   My car was on auto pilot and almost turned into Target enroute to Starbucks.  Second time this week I went to an old AO site.  Luckily, I remembered we were meeting at Panera Bread.  Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn.  Expected a handful of PAX to show up.  Blown away by the number who PAX who came out to run in this incredible, January weather!  (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.

Warm Up:  I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces.  I grabbed my phone and started recording for name-o-rama after we sounded off.  Made some announcements and prayer requests (see below) and got into the warm-up.  20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.

The Workout:   Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest.  I emphasized safety highlighting the route and the rules of the road for the first-timers.  I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six.  Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run.  Shout out to Dawgpound who alerted me two PAX who took off running before circling up.  I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout.  Thanks Pablo for your help keeping Emeril safe.
PAX:   May I suggest checking in with the Q prior to taking off running in the future.

During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder).  Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.

Mary:  None

Announcements:  Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS.  Invest in a head lamp or light vest – could save your life.

 

T-Claps (Recognition):  Martini – EC and 5/6 mile long run.  (AND GP afterwards). Killed it today

Prayer:  Thank you Shredder for taking us in (out) leading us in prayer.

F2 at Panera Bread with all PAX accounted for.  An honor to lead, thank you Sham Wow for the opportunity. – Dauber

Mumble mumble chatter chatter

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FNGs: None

11 HIMs showed up to GP and mumble chatter started before the clock started.  We may have had a record attendance outside of the anniversary event of GP.  

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Squaters, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 20 ct Pigeon Pose

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 4 sets of 20 – Standard Bench Press
  • 10 x 3ct – Windshield wipers
  • 10 x 3ct – 6 inches
  • 10 x 3ct – Low Slow Flutter
  • 10 x 3ct – Box Cutters

PAX pair up:

2 sets of Rock/Crap Planks w/ Bears

1 does Rock Plank Hold while other Bearcrawls 20 yards and jog back

1 does Rock Crab Hold while other Bearcrawls for 20 yards and jogs back

Mosey to the Wall of Pain

  • 55ct Wall Sits Prisoner style
  • 55 ct BTW

Tunnel of Love: PAX line up single file and to make tunnel. Each PAX took turns belly crawling through the man made tunnel.

Mosey to playground for Aik’n Legs:

  • 20 x 3ct Step Ups
  • 20 x 3ct Prisoner Squats
  • 20 x 3ct Lunges
  • 10 x 3 ct Mnt Climbers
  • 10 LBCs  

T-Claps for everyone who doubled down this morning. Especially to Martini with 7 miles @ U-Turn prior to posting GP

Announcements:  Carpex Q’s in SW next week staring Monday at Paradise. M4L hosting the Tiger’s game on Monday night.  1917 Movie night on Tuesday night – check with Dauber if you haven’t signed up.

Prayer Requests:  For our military and the families of our military.  Continued prayers for Noah’s wife Michelle and for ALL the M’s and our families.  Prayer is powerful and changes lives.

YHC took us out.

January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”

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January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”

EC: Nemo

PAX:  16

Blue Hen, Doc, Brony, Florence, Flanagan, Nemo, Snap, Java, Fanny Pack, Cinder, Hardy, Dauber, Dahmer, Sprinkler,  Yogurt, POTS

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout:

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Sprint back

  1. Passing the sandbags to the left, right over, and under.
  2. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements:  Tobacco Road Marathon & Half Marathon March 15.

Prayer:  Prayers for the unspoken, Military, and First Responders.