Posts

Cletus Black Ops: Covid-19 Edition

/in /QIC:
PAX: , ,

FNGs: None

Warm Up:  Motivated by POTS’ recent BB.  So I’m typing away at the keys this morning regardless of who I may or may not offend.  Reached out to the Masters for a small get-together.  Three committed to Cletus; two Brothers had prior commitments to another AO.  Super excited these HIM are STILL getting out and getting things done while respecting social distancing during this pandemic.  Doc and YHC had a quick run from the tennis courts to the opposite side of Womble hoping to meet up with a tardy/lost PAX member, Yogurt.  We were excited to see Yogurt after we executed some warm up exercises that included Good AM, overhead claps and seal claps.  Fazios and Don Quixotes.  Finished with SSH.

The Workout:  Bear crawled a ways down the parking lot; switched over to a reverse crab crawl the remainder of parking lot.  Mosey to the covered picnic area for 45 Count BTTW; up and over picnic tables; mosey to Dauber’s car for coupons.  Grabbed a 20# kb and two 40# dumbbells.  Took turns with each coupon.  Executed the following  10c exercises With multiple rinse and repeats:  curls for the girls, tricep extensions, rut-rows, overhead press, forward squats (coupon held to chest), backwards squats (coupon on shoulders).  Threw in multiple farmer’s carry with two 40# dB while remaining PAX executed merkins, Carolina dry docks, LBCs, plank stuff, lunges, etc.  We kept moving keeping it fresh. Added 10 burpees OYO for fun.  On our backs, we executed 6 inches with the coupon over our chest; lots of chest presses.  R & R.  Did more AB work including plank coupon slaps and American hammers.  Finished with some high speed soccer taps on the coupon.

Mary:  lots of static stretching, leg lifts, H2M, hello dollys, Catalinas, etc. with some much-needed mumble chatter.  Returned coupons.  Sanitized them.  Great mumble chatter.

Announcements: check FB/slack.

T-Claps (Recognition):  Breach for his leadership with the CoronaRucks and the PAX & 2.0s he inspired to take the challenge.  Love his quote, “if not me, than who”.

Prayer:  Truly appreciate the authentic conversation this am and the vulnerability exhibited.  Small groups allow this.  We are all suffering through this pandemic.  It’s OK to ask for help.  Love you men more than you will ever know.

 

Honor to lead you in the gloom.  I truly appreciate your headlock getting me back out in the early am. -Dauber

Habits – Keep ’em going strong

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

Containment Area has offered a decent alternative to our traditional AOs.  If you are part of F3, really good chance you definitely prefer meeting up with a group at an AO in the gloom over the idea of being solo in your garage or bonus room and part of a zoom video meeting (after all, who needs any more of those in their day anyway?)  That said, I really appreciate the chance to see and connect with some guys who I know will hold me accountable and bring a strong workout every time.  I am getting really tired of running alone.  This was my first time taking the Q and I was happy to do it given 16-Bit, who has been doing a great job leading day after day, has been looking for a well-deserved break.  I posted a preblast letting everyone know we would be doing more cardio including some jog in place work.  Hit the garage at 520 (skipped EC) and fired up the laptop.  Redenbacher, who had reached out the day before, was already joined.  Doc soon followed, 187 and then right at the start Norm.  I was actually pretty excited to try this one out.  Not easy leading remote and not having the option of going on the jog and mosey.  Wanted to get the heart rate up, build a sweat and get some steps on the Garmin.

FNGs: nope
Warm Up: we did, some of the usuals Good Mornings, Daisy Pickers, Windmills, Imperial Walkers/Hillbillies, Sir Fazios
The Workout: We did 3 sets of a series that included:  4 mins jog in place alternating every 30 secs between an easy jog and a sprint, so 4 intervals of strong push.  Shoulder work with arms out for 10 count, keep em up whole time and shift to fazios, hold, seal claps, hold, overhead claps, hold again then recover.  Next was SSH ICx20 followed immediately by 10 merkins (I did a Goggins workout a couple weeks ago and this was what he did for like an hour straight – SSHs for mins on end, then push ups, then repeat time and time again).  We did the SSH/merkins for 3 rounds so 30 merkins total.  We did this entire routine 3 times with a bonus SSH/merkin at the end to round up the merkins to 100.
Mary: Quick 2 sets of LBCs to Six Inch Hold to Low Slow Flutters
Announcements: Check and post to slack, we don’t do announcements on Containment Area to avoid the typical conference call cliches of talking over each other
T-Claps (Recognition): 16-Bit for taking Q on this AO so many days in a row
Prayer: YHC shared a message about paying attention to our habits – keep up the good ones and avoid the bad.  Reach out to family/friends too.  Took a 10 count silent for any unspoken and YHC took us out.

Great to see you guys this morning and honor to lead.  Always appreciate willingness to try different things and patience to know they might not go perfectly as planned.

Coupons in Containment Area

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

FNGs: none

Warm Up:  Woke up with less than 4 hrs of sleep, restless night.  I’ll pay for it today.  Got in the garage and backed out M’s car.  Set up my coupons:  I had a cinder block and 20-25 LB dumbbells.  Pre-blast requested PAX to bring a rock.  Individual PAX asked if they could substitute – sure.  Weather was in the mid 40s outside the garage; it was over 60 inside.  Initially closed the garage door and then opened it back up.  It got hot after the warmup.  Exercises included, good am, Daisy Pickers, Don Quixote, Fazio am circles (F/B), overhead claps, seal claps, hillbillies, Imperial Walkers, and Side straddle hops.

The Workout:  The idea was simple:  conduct three different exercises using your coupon.  Initially 5 cc for each exercise.  Increase to 10 cc.  Then ladder down back to 5 cc completing the first set of exercises.  Funny things happen when you are Qing on-line:  forgetting  counts, forgetting order of exercises, etc.  I missed not hearing the PAX calling out numbers and sometimes the loudness of PAX; this is very motivational when you are live/in person.  THIS IS NOT AS EASY AS IT LOOKS – Q ing ON-LINE!  Watch the video.  Also, trying to remember what we did without looking at the video.

1st round:  curls for the girls, rut-rows, goblet squats

2nd round:  Tricep curls, upright rows, alternating lunges

3rd round: from your six – chest presses, skull crushers, straight arm curls

4th round: slap rock from plank/butt in air (OMG my plank sucked), toe taps, ground pounders

5th round: midget love handles, wonder bras, jump up and over rocks (sorry for the crazy count)

Mary:  From your six, 10 count exercises:

Hello Dolly, Homer to Marge, 6 inches, Leg ups from bridge (L, R), chill cut planks (again butt too high), pickle pounders, yoga moves (downward dog, runners, warrior, pigeon, various stretching while coming up)

Announcements:  See Slack/FB

T-Claps (Recognition):  Holy poop – Q via internet is hard work – Hats off to 16 bit who did 5-6 Containment Qs in a row last week.

Prayer:  Unspoken.  Those impacted by COVID-19.

 

An honor to lead you all.  -Dauber

 

Tried to copy/paste link to the\is recorded Zoom…unable at this time

Yoga, ‘Murica Style

/in /QIC:
PAX: , , , ,

FNGs: none
Warm Up: Moseyed across Womble to the Grigsby lot. SSH x 25, Hill Billies x 10, Imperial Walkers x 10, Windmills x 10
The Workout: Mosey continued out onto Grigsby. Stopped for 5 burpees OYO and continued on to Sugg (field trip!). Once there, we circled up for some yoga+. Admittedly, I am not a yogi, and I don’t know the proper series of moves. But I know enough to get into trouble, so I improvised along the way.
Basically, we cycled through make shift sun salutation. Every time we came into high plank, we did 10 murkins. We also cycled in Warrior lunges, chair poses (like people’s chair, but without the wall) and even some boat/canoes. Moseyed back to Womble for Mary.
Mary: YHC called popcorn Mary. Apparently no one got enough murkins during the workout, because all PAX called for murkins. We had enough time to go around again and managed to break the cycle with some LBCs, Freddie Mercurys, plank jacks and a couple of other things.
Announcements: Stay-at-home order in effect, so AOs are going to be closed for a while. Not an excuse to get out there and get after it though. We can still get out and exercise OYO while maintaining a safe distance from others. Look for opportunities to connect online via video conferencing to connect for 1st and 2nd Fs.
T-Claps (Recognition): All PAX present for giving me a reason to beat the fart sack.
Prayer: All people affected by COVID.

Merkins on the Rocks

/in /QIC:
PAX: , , , ,

5 PAX for a hump day beat down.  Forecast was ugly but we mostly stayed dry.

EC: ShamWow and Aquaman

FNGs: Not today

Warm Up: SSH, Good mornings, Imperial Walkers

The Workout: Ran the loop around the soccer fields, taking the long way (including Ivan parking lot) to the rock pile.  Selected a rock to get good and cozy with and proceeded back to the sidewalk around the fields.  YHC has always considered 4 corners at Womble to be a solid workout – you get some distance and mix in good boot camp exercises.  Decided to kick things up a notch today by taking our rocks along, as follows:

Corner 1: 10 curlz for the gurlz
Corner 2: 10 curlz for the gurlz, 10 triceps extensions
Corner 3: 10 curlz for the gurlz, 10 triceps extensions, 10 shoulder presses
Corner 4: 10 curlz, 10 extensions, 10 shoulder presses, 10 merkins on the rocks (Any bartenders among the PAX? Seems like a good drink idea).

Repeato, but remove one exercise per corner on the trip back around.  Carrying the rocks definitely made it more difficult.

After completing two circuits we headed to the shelter for the following:
10 step-ups per leg with rock, OYO
10 curlz
10 triceps
10 squats with rocks
repeato, but this time add 20 merkins on the rocks.

Returned to the rock pile, then took the long way back around the circuit and headed to the shelter for Mary.  Got in about 2 miles altogether.

Mary: Mary-go-round with PAX that included lots of six-inch hold, lots of plank hold, a variety of standard ab exercises and then burned it down at the end with 25 merkins.

Announcements: Short discussion about COVID-19 (because really, what else is there?)

T-Claps (Recognition): @FloJo, @Hardy, @Aquaman, @ShamWow for showing up despite the miserable forecast.  Turned out that the weather was fine.

Prayer: Variety of prayers for first responders, health care professionals, everyone dealing with the effects of coronavirus, leaders, and friends and family that have significant health challenges

SPELLING PAX NAMES in the RAIN

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

FNGs:  None

EC:  Dawgpound, Buford, Pikachu, Emeril

Warm Up:  Planted flag early fearing I was going to be late for my virgin Paradise City Q.  Saw two vehicles with F3 stickers and new I was in the right place.  Planted shovel flag and donned another shirt.  It was 44 degrees and moisture was in the air.  I had a bathing suit on in lieu of shorts.  I thought for sure we would be getting wet (puddles, ground, or rain).  Lots of chatter as the clock struck 530 am.  I had asked Doc how far PAX normally ran knowing this was a high-intensity AO with a lot of running.  I had visions of doing an entire lap around Ting for part of my warm-up.  Doc gave me an estimate on the distance and I opted to run around the front parking lot area before executing some exercises in front of the flag.  More mumble chatter and a history lesson around Don Quixote.  10 count Exercises included good am, Daisy Pickers, Don Quixote/Windmills, Seal Claps, O/H claps, Sir Fazio arm circles, Hillbillies and Imperial walkers. Finished up with 25 SSH.  Asked the PAX to hold Al Gore while I retrieved my “Spelling Lesson Plan” for the workout.  See picture below:

 

The Workout:  As we gathered up at the bottom of the ramp, PAX members noticed “my files” under my arm.  I handed each PAX the workout (printed sheet with the entire alphabet with a correlating exercise and exercise # of reps in a plastic sheet protector) and gave them the following direction:  SPELL out your full name and then SPELL out your F3 name.  Time permitting, begin SPELLING out “Paradise City”.  No initials like BJ were permitted.  It would be WILLIAM, etc.  The list of exercises were randomly assigned based on the first letter or a letter found in the name in the F3 exicon.  For example:  A = 10 Australian Mtn Climbers, B = 10 Burpees, C = 15 Carolina Dry Docks, etc.  Conspiracy theories immediately were thrown out, accusations were made, when certain letters of the Q’s name had no burpees.  Here are examples of what the PAX ending up spelling:

CRAIG JOSEPH NELSON DAUBER

MATHEW JOSEPH TAGUE EMERIL

DAVID DEREK ADAY DOC PARADISE C

CHRISTOPER LEE ADKINS  PIKACHU

DAVID MORTON KEY DEADBOLT

MICHAEL HOLLAND EDWARDS BUFORD

RYAN BAILEY HOOPER DAWGPOUND

DANIEL ATKIN SNAP (still waiting on his middle name via Slack message)

So, in order to get our miles in for this HIGH-INTENSITY workout, one exercise was executed at the bottom of the ramp.  PAX ran to the top and then executed next exercise.  Some modifications were allowed.  Performing an exercise earlier because a wall was at the top vs at the bottom.  Once exercise was completed at the top, PAX ran back to the bottom.  New letter, new exercise.  Rinse and Repeat until names were spelled out completely or we ran out of time.

Everything was going well UNTIL the skies opened and COLD RAIN came down.  That sucked.  With 6:08 on my watch, PAX gathered under the cover of the building at the top of the ramp and got ready for Mary.

When all was done, I thought I heard 3 miles from a PAX that were covered during this AO.

 

Mary:  Without stopping, PAX knocked out the following 10 cc exercises:  H2M, H2M Left leg up, H2M Right leg up, Pickle pounders, Freddie Mercury, Hello Dollies, Box cutters, 6 inches, Heel taps, and Have a Nice Day.

Dawgpound wanted Buford to remove the metal post barrier and drive up the ramp to pick him up.  Not happening today.  PAX all took off running to their vehicles.

(I told my daughter about the workout today.  And she was spot on.  She told me although the weather had been awful, I had experienced something I would not forget and I had done it with some F3 guys.  Lot of wisdom from an 18 year old.)

Announcements:  See Slack and FB.  Be mindful of new rules in play re: playground equipment.

T-Claps (Recognition):  PAX who got out in the RAIN today.

Prayer:  Pikachu’s boss/boss’s wife – both ill and admitted to the Hospital, possible COVID-19 Dx; Deadbolt’s friend, John F., recently placed in hospice with cancer spreading through his body.  All family members.  Leaders.  YHC took us out.

 

An honor to lead! – Dauber

 

If you plan on going to Purple Cobra tomorrow, you may see this workout again.

Cletus – Who’s Got the Q?

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

Doc: “If I’d known that you were the Q, I would have skipped and saved this tight leg from your sprints.” Me: “I’m not Q’ing today.” But, after no Q showed, …looks like it I AM Q’ing! This was a great opportunity to Q on the fly. Benefits: Didn’t lose any sleep the night before while planning the perfect Q

Warm-up: Mosey to upper end of Ivan lot. SSH 25x, GMs 10x, Arm circles 10F/10B, Merkins 15x.

Thang 1: Mosey to amphitheater

Round 1: Dips 20x; BTW each Pax count 15

Round 2: Step ups 15x; People’s Chair each Pax count 15

Round 3: Jump ups 15x; BTW each Pax count 10

 

Thang 2: Mosey to playground & monkey bars

Two rounds: Pax popcorn ab/core exercises while one pax completes 5-10 pull-ups

 

Thang 3: Mosey back to Ivan lot for some railroads. Starting at top, each Pax occupies a parking stripe.

Round 1: Starting at top, Pax 1 jumps over planking Pax to first open stripe. Continue Indian run/Railroad style to end of parking lot. Mosey back.

Round 2: Same with 5x Derkins on curb and plank hold

Round 3: Same with 5x WWIIs and Low slow flutter

 

Thang 4: Run to end of parking lot, step ups on curb 10x in cadence, run back

Run to end of parking lot, 5 burpees, run back

 

Mary: Mosey to tennis courts

Popcorn ab work at least two rounds, maybe three

T-Claps (Recognition): HaxMat’s third F3 workout

Prayer requests: The Natural’s brother – hip surgery. Our world – stop spread of Coronavirus

Announcements: Census 2020 is here. Town of Holly Springs and all communities rely on Federal funding for hospitals, libraries, schools, roads, fire stations, and emergency  services. When applying for such funding, an important criteria is, How many folks does would the project serve? Thus, it is very important to have an accurate head count of the community. So, please complete your Census 2020 as soon as you receive your code in the mail.

Coronavirus is here too. Two staff in Doc’s NCSU Dept. of Applied Ecology are on a team of modelers on a nationwide team that is predicting (modeling) the spread of the virus. Numbers are astounding if the current pace continues. Each one of us must do our part to slow the spread and “flatten the curve.” Among other things, practice social distancing!

Looking for Some Normalcy at TBD

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

FNGs:  None

EC:  Deadbolt, others?

Rolled into Womble with a ton of weight in the back of my SUV, ok actually about 300lbs of iron.  Planted the flag and secretly set up the dumbbells and kettlebells at the other end of the parking lot opposite from the gathering of PAX.  Fog was thicker than pea soup.  @Deadbolt grabbed an epic picture of Old Glory.  I had a game plan in place for contingencies of 2-12 PAX showing up.  I personally was in a fog from the recent social post form the G.O.A.T. saying his goodbyes to all New England Patriots fans.  It had to come to an end at some time. I would honor him during the warmup.

 

Warm Up:  Nice and easy lap around Womble tennis courts and soccer pitch.  POTS was moving like a HSHS XC kid.  Nice speed!  Circled up in the parking lot for the following 12 count cadence exercises in honor of Tom Brady:

SSH, Seal Claps, Overhead Claps, Good am, Fozio Arm Circles (F/B), Ospreys (F/B), Daisy Pickers, Michael Phelps, Karaoke (alternating) to the opposite end of the parking lot.

The Workout:

PAX found the surprise of 7 sets of dumbbells and two Kettlebells on the sidewalk with index cards listing three exercises.  The exercises were broken down in 3-4 main areas:  legs, arms, abs and back/lats.

8lbs:  seal claps, overhead claps, straight front arm curls – palms down

10lbs:  American hammers, WWIIs, Straight arm Tricep extensions

15lbs:  Bus drivers, Tricep curls, Ground pounders

20lbs: Lunges, step-ups, 2 arm overhead squats

25lbs:  Curls for the girls, single arm lawn mowers, Upright rows

30lbs:  Goblet squats, while on your six, hold dumbbell over your chest while holding 6”, hello dollies

40lbs:  PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise

16lb KB:  Lunges, Goblet squat, midget love handles

20lbs:  thrusters, swings, halos

Two PAX with no weights – TIME Keepers – Run around the parking lot twice.

Once the PAX completed their run, the remaining PAX rotated two positions.  EachPAX member got to do each exercise card at least once while running two separate times.

After last PAX finished running, PAX helped Dauber load his car up.

Mary:  Mosey to the tennis courts for 12 counts of pickle pounders, homer to marge and box cutters.  It appeared we had an audience of some “Golden Seniors” getting their cardio on next to us under the pavilion.  Thought those three exercises brought some of the best moves from F3 to the non-indoctrined.

Announcements:  I honestly do not remember any with all of the cancellations.

T-Claps (Recognition):  All the PAX who came out for some normalcy in the fog this morning.  And special recognition to Fanny Pack for earning a free breakfast beverage (compliments of YHC) for reading yesterday’s BB and following up with my request.

Prayer:  All of our families, especially those traveling (Pumpkin Spice’s kid flying from Chicago today).  We will get through this COVID-19 stuff.

 

Honor to lead – Dauber.

Yes Ivan Happened Last Friday

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

EC: Pikachu, Dawgpound, Flanigan, Particle Board, Does Skidmark count? He ran EC but did not stay for the workout.
FNGs:  Nope
Warm Up:

Did a quick lap to allow Emeril to get out of his car.  No penalty burpees since we had a good amount of Turkish getups on our schedule.

Circled up for the following:

Side Straddle Hops
Good Mornings
Tootsie Rolls
Back Rotation

The Workout:

3 Rounds:
5 Turkish Getup Flow: https://www.instagram.com/p/B9hqhxWFrai/?igshid=1ovjxbpgt5qf9
10 Lawn Mowers Each Arm
20 Boobity to boobity
10 Straight Leg Deadlifts

3 Rounds of Rotation: https://www.instagram.com/p/B89xUZWF4Yo/?igshid=1ch0gwrnjew80
Pick up and set down
Keep it low and Rotate
Keep it high and Rotate

6 Sets of Arm Blast: 1 minute on 20 seconds recover. Do as many rounds in the minute set.
2 Pushups on the bell
2 Curls
2 Halos

2 Rounds Midget Flow:
10 Midget Love handles Each side
15 Midget Cookie pouches
5 Midget Standups Each Arm

Mary:

Some stretching was done

Announcements:

Check Slack

T-Claps (Recognition):

Dauber’s daughter for becoming a Baylor Bear

Prayer:

Prayers for our leaders.

I have never done that IC

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

Arrived at Downtown Train parking lot to find two vehicles. Had a game plan and remembered that I had no shovel flag. Breach strolled in from EC and he planted the flag. More PAX started to arrive and at 5:30 we were off.

FNG: NO

Warm Up: Moseyed a lap around the parking lot. Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

The Workout: Moseyed to the entrance to parking garage and dropped down for 10 Merkins. Moseyed on sidewalk to the end of parking garage 10 Merkins. Started out inside the parking garage for 5-10-15, bear crawl 20 yards, 5-burpees, bear crawl 20 yards, 10 star jumps, sprint to end 15 squats. Rinse and repeat. Last set in between we lunged and backwards jog to start point.

Over to the wall, peoples chair, overhead claps, seal claps, donkey kicks and BTTW, Rinse and repeat for 3x. Moseyed to the end of parking garage for 10 mountain climbers. Moseyed to next corner for Jack Webb/Merkins 1 to 3 IC (Doc said he has never done Jack Webbs IC).

Moseyed upstairs to parking lot. Typewriters on every concrete bumper from one end of the parking lot. Then each PAX laid on a white line for some Guantanamos holding 6’ all the way around. Same thing on other side except 6’ to bicycles with PAX zig zagging IBT. Moseyed to parking lot for some Mary.

Mary: 10 Merkins, Homer to Marge, Box Cutters and Have a Nice Day.

Announcements: See Slack and Facebook. Adhere to information put out about Covid 19.

T-Claps: All the HIM who showed up for a beatdown this morning.

Prayer: All of those affected by this Covid 19. Stay in prayer for our leaders and community during this time. Pumpkin Spice son is stuck right now and can not get a flight home. Unspoken Prayers.

Signs & Symptoms of Covid 19: FEVER, DRY COUGH, FATIGUE, SHORTNESS OF BREATH

C-hrist

O-ver                                 

V-iruses &

I-nfectious

D-ieases

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; Do not be discouraged, For the Lord your God will be with you wherever you go.”

It was an Honor and Privilege to lead this morning. Keep looking up!