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Kick in the Face at KungPOW

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FNGs: None
Warm Up: Things happened in the darkness.
The Workout: Apparently, I learned that what happens at KungPOW, stays at KungPOW. We don’t talk about KungPOW! There were coupons, rocks, Merkin Suicides, and a long fire hose Indian Run. The rest… well, you’ll have to talk to one of the fine gentlemen in attendance that day. We did leave a lot of footsteps in the frost at the church.

Mary: We reviewed the Mission and Core Principles of F3.
Announcements: CSAUP ruck style on Dec. 5th. CSAUP beer style with toys for tots on Dec. 12th. Oak wood 24 to benefit healing transitions in December.
T-Claps (Recognition): The great fellasof Westcott for welcoming YHC to their hood! Tetanus for pushing hard back into the gloom.
Prayer: YHC’s M, POTS cousin and family, unspoken. YHC took us out. Honored to be here.

Co-Q

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Warm Up: Started with a 30 seconds of silence for military veterans and the ones that lost their lives.  Circled up and did SSH, Fazio arm circles, merkins, SSH
The Workout: We combined groups of Red October and mutiny and did a co-q. Pax’s circled up and each had a kettle bell with one person using the two homemade log weights.

 

did a EMOM circuit performing 5 merkins every 1.5 minutes while one person did shrugs with logs and the others performed kettle bell exercises including the following. Curls for girls, tricep ext, snatch, chest press, standing rows, alternating leg dead lift, and squats.
after some arm workout we moseyed to wall and did some legs.

Stepups on wall alternating after 10, lunges, Step ups, mountain climbers, step ups, reverse lunge, step ups, jump squats, step ups, jump squats with an extra squat in between.  Took a break from legs and did 20sec btw, 20 plank to wall arm extensions, then repeat with 10 count. Back to the wall with step ups, mountain climbers and 1×4 jack webs to 10×40
Mary: 1×4 to 10x40ic captain Thor’s. 20 big boy sit-ups.
Announcements:frosty held in Fuquay details to come soon. Breach with Ted Talk
T-Claps (Recognition):
Prayer:Military, Gamecock and family as they welcome 2.1. Our country

It was a cool drizzly morning.

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Due to the light rain I was not expecting anyone to show up.  Ended up with a 5 PAX.

 

Warm Up: The Ruck

 

The Workout: We hit the red first then the yellow. In order for us to get 5 we doubled back on the red again. Enjoyed talking and catching up with you guys. Thanks for coming.

 

Mary: None

 

Announcements: Holly Springs Half coming up. Frosty CSAUP held in the Quay this year. Breach will have more info coming.

 

Prayer: Prayer’s for 187’s family. YHC took us out.

Burpees, Busch Latte & Biscuits in an Eddie Van Halen Tribute at Kung POW

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This morning – we honored the passing of a great one – Eddie Van Halen.  It was great to see the 12 Oaks Clown Cars roll up.  Midget almost jumped the curb in the Lexus.  YHC had been up since 3:15 and was fire’t up – lets do this

FNGs: None

The Workout:
Warm Up:

  • Double D took the flag and led us out of Wescott and over the the Church back parking lot.  We played a little frogger on Sunset Lake Road
  • I found a bluetooth speaker in the mulch so I decided
  • Gathered in a circle – YHC explained who we were honoring.  To begin the tribute – the Pax did “Burpee Eruption”  this was continuous burpees through the 1:30 Eddie Van Halen classic solo – “Eruption” – that sucked
  • Good Mornings x 10
  • Mountain Climbers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

Thang 1:  Running with the Devil

Van Halen Fact:  They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth.  In 1978 –  Eddie was just 23 years old when they released their debut, self-titled album.  It had 11 songs and was only 35 minutes in length.  The opening track was “Running with the Devil”

11s while Running with the Devil played on loop

  • Bottom of Hill – Merkins
  • Top of Hill – Squats
  • 5k pace on the run or faster

Thang 2:  “Panama”

Van Halen Fact:  Released in January 1984.  This was the final full length album to feature the original members.  This album produced the bands only #1 single on billboard – Jump.    The kid on the cover was based on a famous Italian work of art called a “Putto”

Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat

  • 60 Body Weight Squats (20 per round)
  • 60 WW1 (20 per round)
  • 60 SSH (20 per round)
  • 30 Burpees (10 per round)
  • 60 Mountain Climbers (20 per round)
  • 60 Merkins (20 per round)

Thang 3:  Hot Summer Nights

Fact:  Eddie Van Halen could never read sheet music.    Gene Simmons produced their 1st demo disk.   5150 named after mentally disturbed person.  Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge

  • Cackalaca Choo Choo  (All this to 5150’s “Hot Summer Nights” on Loop)
    • Pax in a plank hold in large circle
    • 1 pax goes around the circle jumping over feet of planing pax
    • Every two jumps – he does a burpee
    • Next pax leaves and goes around

Double D led us back to my truck with shovel flag flying!

Mary:

  • Low Slow Flutter x 20
  • LBC x 20
  • Have a nice Day

Announcements:

Dumbo 3rd F at Holly Springs Food Bank

T-Claps (Recognition):

Prayer:

  • Unspoken
  • Famunda with some job uncertainties
  • YHC took us out

 

2nd F

  • We had sausage biscuits and Busch Latte

Don’t drop it!

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FNGs: None
Warm Up: Mosey to Church Parking lot. Asked the PAX what the Mission statement is for F3.  We had a couple correct answers so we only had 5 burpees. SSH I/C 15 Std, Double Time I/C 15, Smurf Jacks I/C 15. Sir Fazio Arm circles. 10 I/C small to large. Repeat reverse. OH Claps, Michael Phelps, Seal Claps OYO. Good Mornings I/C 10 slow.
The Workout: Divide into 2 Teams, Half got rocks.  Cones set up at varying distances with a 15lbs, 25lbs, 40lbs. PAX had to John Cusak the weight to area behind last cone. Run back throw the frisbee to other team member. Finish same exercise through all three cones. Each a little farther apart. Rd 1 > frisbee drops were 2, 4 & 6 reps. Depending upon cone location. While Frisbee was thrown all remaining PAX did various Exicons and alternated between the groups. I/C was set at 15. We rotated rocks 1/2 way through.  After Round 1 we had only done 14 burpees. Lots of great throws and catches. Rd. 2 > we repeated same set up but frisbee drops were set at 5, 10, 15… Ended up with another 60 burpees after the last round. 84 burpees in total. Not everyone finished  but we came close.
Mary:  In workout
Announcements:  Watch Social Dilemma on Netflix, Dumbo needs some help for HS 3rd F drive, Deadbolt Qing next week.  Dumbo Shared his WHY.  (Who he is, How he got here and whY he is a HIM in F3)
T-Claps (Recognition): All pax had to say a praise and a prayer.  Family, leaders, Relationships, Jobs, Jesters, Friend’s House,
Prayer:  YHC short close after the Praise and Prayer.

“I should’ve went to Garner”

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FNGs: None
Warm Up: Mosey around outside of tennis court. SSH 15 count I/C, Double time 15 count I/C, Smurf Jacks 15 count I/C. Sir Fozio Arm circles forward and Back, Windmills, Good-mornings, Chest & Back Stretch.
The Workout: 2 groups of three with a cinder block each. 1 PAX run appx 400m around Tennis court, 1 PAX on various exercises on Cinderblock. (Shared Leadership) 1 PAX run up hill and bear crawl facing down the hill. (once explained various audible but undiscernible mumbles.) Running Pax were timers, Rotation was from blocks to hill. Hill to run. Run to blocks. We made 4 cycles through.
Mary: I felt we had been neglecting this portion upon several posts YHC has lead and attended.  Conscious decision to give about 10 min to this. I am sore…so definitely been neglected. Exercises: LBC I/C 15 count, Reverse LBC I/C 15 count, Full LBC I/C 15 count (need a better name for this one…maybe tacos or Half V’s). Full ext Boat Canoes I/C 15 count with a 10 count V-up hold at end. Right and Left side Oblique v-ups I/C 15 count with a 10 count hold on last rep. Side arm balance with alternating single arm plank. I/C 10 count.

Announcements: F3 Southwake TED talk from Dahmer. Recording to be shared, watch if you can.
T-Claps (Recognition): Each PAX gave one Praise.  (Family, Daughter’s Birthday, God’s Grace, Vacations, New Jobs)
Prayer: Each PAX gave one Prayer. (Travel, Family, Country Divided, getting kids back in school, Health/Medical, Dealing with the Jesters in your life (Pride)

Shopping with Coupons

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FNGs: None
Warm Up: 1 lap mosey around clubhouse, SSH I/C 15 count, I/C 2x 15 count, smurf jack I/C 15 count. Daisy pickers, windmills, good mornings, Frankeinstiens.
The Workout: (Grab Bag of coupons) Tire/dumbells/Painsticks, sledge hammer: RD1: 1 PAX run lap around clubhouse as timer. Other PAX pick lower body exercise with coupon. (cycle through everyone) RD2: Tire carry from island to island as timer. Other PAX do only upper body exercise with coupon. Repeat Round one and two.
Mary: LBC, Reverse LBC, Full Range LBC, Scissors
Announcements: Iron Pax done, Mulch done,
T-Claps (Recognition): Each PAX shared a T-Clap. Baby, Kids, Family Health, Pregnant.
Prayer: Each PAX shared a Prayer: Kids, Morning Sickness, Country Divided, Compassion and Son coping with depression and anxiety.

9/8 Prison Yard Fieldtrip

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Warm Up: Quick Run around the parking lot to stop at each corner for a series of 22 counts of the following (SSH, Imperial Walkers, Frankensteins, Good Mornings, Daisy Pickers, Seal claps, and Overhead claps)

The Workout: Partner Pains sticks on deck for a field trip around the Needmorepark with some stops in between

In the tunnel, it was a peoples chair, curls for the girls, overhead press, followed by some partner squats and Rut Rohs

Continuing on to the old driving range for some partner chest presses, overhead low slo flutters, skull crushers, and hip weighted homer to marges.

Back to the tunnel for some 22 count Balls to the wall, in between the leg squats, and Australian Mountain climbers

Down the blue path for some hills work, followed by a merkin and abs stop. The final stop on the journey was a pain stick plank hold while the rabbit runs up the hill and back.

Finished up with a mosy back to the start, a good time had by all.

Announcements: The mulch project still needs some volunteers, Double D is heading back to the App trail if anyone is interested in joining.

T-Claps (Recognition): Fire Chief that DoubleD and Sprkinkler know has made a major recovery and very fortunaete to be alive.

Prayer: Moment of silence for those that are in service, continued prayers for all with the virus, Prayers for New Mexicos buddy Chris, DoubleD ‘s buddy Chris, and another Fire Fighter John..(not sure about that one).

NeedMore Ruck with some heavy weight and some running!

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Ruck was on at NeedMore Park Sunday morning with a PAX of 13. Several F3 guys spotted running once we started. 

FNG: None 

Warm Up: The RUCK 

The Workout: We started out on the Red Loop backwards for 2 miles. Dropped over to the yellow for 1 mile. Breach decided we would double time that was set on his watch. Lost one due to Church then we scratched off to the blue for the last 2 miles. All together we managed to get 5 miles and some had more picking up the 6 from the double time.  

Mary: None 

Announcements: Bass Lake mulch.   

T-Claps (Recognition)  

Prayer: Unspoken Requests. Prayer our country and those sick dealing with COVID. Families still dealing with COVID and can not work. 

 

Let Me Teach You a Lesson…

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It normally doesn’t take this long to squeeze out a backblast, but this one needed to take some time to do it justice. We all joke at the lessons M4L can provide. Sometimes he shows to workouts he commits to, sometimes he doesn’t. Sometimes he does 1/2 of the workout, sometimes he does 1/2 Side Straddle Hops, sometimes he does a full one or just flaps his arms. On that Friday, last week at Kung Pow, he delivered one of the more memorable Q’s I’ve been a part of, and truth be told…when he shows to Q, they always have a lesson.

On an aside, these guys at Wescott are bringing it and I’m not saying it because it is home turf. I have yet to see a duplicated workout and every single one has a signature footprint. Pablo’s manhole merkins, Deadbolt and DoubleD’s Reagan era burpeefest, and who could forget that time where YHC almost killed Fram, DoubleD, Sprinkler, and Fonzie with cardio cul-de-sacs a few weeks ago.

I will say this, anytime I have seen M4L Q, I always come away with something. It could be an exercise routine, it could be something personal he has shared, but more importantly, his Q’s always extend beyond just a workout (hence F3- more than a workout) and have always shown me to appreciate the moment and embrace these great things we have… F3 and each other. Just like we tackle these workouts, we are also going through everything life throws at us together.

On this Friday morning, it was destined that something special was gonna happen. Pre-Blast yielded 8 HC’s, which was a really high number considering none of the regulars were HC’ing the night before. Also, nobody HC’s anymore…anybody else notice that?

Picked up Deadbolt… yes- we drove only being a half 0.4 mi down the road.  Arrived  to a completely full Wescott parking lot, 13 PAX limbering up, representing all areas of SouthWake-some from Fuquay, another from 12 Oaks, even one from Cary and also from Raleigh. 15 total- A new record at Kung Pow.  Full House later shared that he was undecided that morning, but just like Nemo from a few weeks ago, he was drawn by the pre-blast marketing campaign.

What on earth did M4L have planned? Whatever it was, it was about to go down as we were at 5:29 and the mumblechatter was starting to rise above the level that gets us exposed on our neighborhood Facebook page.

Time to mosey. Extended the 15 PAX group across the street to do some warm-ups at the Veterinary clinic across the street.

FNGs: None, but would be alot cooler if there were…
Warm Up: SSH X10, Burpee X10, Uneven Merkins- Right arm extended forward x10\Left Arm extended forward X10. Mumblechatter= more burpee X10, then followed by a mosey back to M4L’s vehicle.

The Workout: Upon arrival, M4L pops the trunk. Strategically stacked where several bricks with the words “No OYO” spray painted on them. Everybody grab a brick- one for each hand. I’ve seen this workout once before, but judging by the other faces they had not and wasn’t sure what they were more surprised by…the possibility that they’d have to carry these bricks the whole workout or what M4L meant by “No OYO.” As suspected, Midget instructed PAX to mosey with bricks in hand down Wescott Ridge. PAX stopped about halfway down among the trees lining what we refer to in Wescott as the ‘fairway.’

As a tribute to New Mexico, PAX performed a series of quick feet with bricks in hands. Recover on the mosey to Bells Walk (oh- if anyone puts the bricks down, 10 burpees with bricks for all PAX). At Bells Walk, M4L calls for a Indian Brick Walk with curls where the trailing PAX double times it to the front curling alongside group of 14 PAX who are also curling in single file. Made it to the end of the cul-de-sac for 31 Monkey Humpers with bricks (31 years since entering the US) . This was also in honor of one of our favorite Wescott residents, bless her heart. She is looking for a gently used Oboe, so if anyone knows a friend of a friend who has one let us know. A real Oboe…not you, Oboe. Really- not kidding.

After those were performed, M4L called for a faster paced Indian Run with bricks, except halfway down the street, Q ended up ‘dropping’ his bricks.. 10 burpees OYO all PAX. Continued to the end of Bells Walk and onto Dumbo’s house. How we were able to fit all 15 PAX in his driveway was beyond me, but we did and its unfortunate he did not have a Ring camera to capture this. There was mumblechatter as to the other cameras he has in his house, but we would need to wait for him to return from vacation to either confirm or deny.

Inside the driveway, all 15 PAX performed 31 tricep extensions , followed by 31 overhead presses. With arms already significantly torched, M4L now reveals the true meaning of the lesson behind the “No OYO” bricks. He instructed PAX to partner up. From here, one member of the unit would give their bricks to the partner, so one carries all 4 on the mosey, while the other stays with him for moral support. Do not leave your partner- He will need you.

Not sure Fram got that memo, even with 4 bricks, he was running a 5K pace and YHC was having trouble keeping up with him as he made his way up Wescott Ridge and down to the Palm City cul-de-sac where M4L used to live. At the cul-de-sac, M4L shared a story of what F3 means to him and specifically how PAX should never do life alone- hence the “No OYO” bricks. We all carry something and should never feel afraid to ask for help and lean on your brothers to help you through difficult times. A message that hit home with everyone that morning.

On the return, PAX mosey’d with their bricks again, making sure that each partner didn’t leave the other behind. At the top of the hill, M4L did a quick check of the lead PAX to ask where their partners were. If they were left behind, he instructed them to apologize for leaving them behind as a reminder that we are all accountable to ensure we are picking up the six.

Mary: Merkins on the “Bring Sally Down”- A tribute to “Gone in 60 Seconds” (67 seconds to be exact-the amount of time remaining in the workout)
Announcements: Q Swap coming in August; New AO- Something Awesome on Monday
T-Claps (Recognition): All PAX getting out there this morning. A great crowd, great workout, great message.
Prayer: Healthcare workers, Bondo’s new grandchild Piper. Continued health for families near and far.

Double D took us out!