Tag Archive for: Dumbo

Tabata Time

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There was a ton of HIM ready for Crazy Ivan workout this morning. YHC was running slightly behind from setting up the action. Planned for 20 max and had 26 (1 that was running solo), so last minute changes were needed. We had 2 FNG’s that were given the low down on how this F3 thing works. YHC put on breath taker for the last time this week. It was 0530 so let’s get to work.

EC:
Tons of guys

Fritter Foundation Inductees:
Blue Hen & Brony

Warm Up:
Started out with a quick count to get us in small groups of 4. There was one group of 5.
SSH x20 IC
Small group indian run to opposite side of parking area
Jump lunges x10 IC
Indian run backside of lot, return to start
Shoulder raises front then side x20 IC
Daisy pickers x10 IC
Good mornings x10 IC

The Workout:
Mosey down to playground
Tabata Time – rotate to each station 2:30 of strong work then 0:30 break to rotate
6 stations, 5 groups of 4 and 1 group of 5 (YHC lost a member to the crapper for about the first 10 mins)
1 – Morning wood with kettle bells
2 – Partner lat pulls at bars (partner up and hold legs, keep back straight and pull up)
3 – Kettle squat hops cone to cone with 10 wonder bras at the end of each cone
4 – Jump ropes and rotating battle rope every 30 secs
5 – Agility ladders with a burpee at the end of each pass
6 – Merkins and plank jacks x10, continuous R&R for all the exercises until air horn blows to rotate

Mary:
We didn’t have enough time for all of Mary so we did a few quick ones.
Obliques with kettle bell x10 IC, switch sides
American hammers with KB x10 IC
Superman (with KB but that failed) x10 IC

Announcements:
Check FB & Slack, link coming for Dad’s camp, Fire Dept training set up by PacMan aka Cowboy

T-Claps (Recognition):
Is it ok for YHC to call himself out? I was battling a cold/pollen blend all week and wearing breath taker. This was the toughest workout week I have had in a very LONG time. BT is a beast and you don’t realize it until you wear it. At each AO I posted this week, there was a 30 sec blurb about Testicular Cancer Awareness. We can donate funds to help the society spread the message of the importance of checking yourself regularly. Key task for the month is for each PAX member to make a habit of checking the jewels for any changes. See slack and FB for details on how or just google it. YHC plans to posts to as many different AO’s this month to spread the message.

Prayer:
Pikachu and his episode at Tapline, Crab Legs, Shredder, BS results from CT scan (all clear)

Great to see so many HIM posting today! Apologies for being a bit flustered to start but wasn’t expecting that turn out. It worked well and hope that you broke a sweat today. Thanks to Sir Dawgpound for allowing me to lead my first Q at Crazy Ivan and my last day in BT. Good luck to Yogurt who gets the enjoyment of wearing BT next week with a winning bid of $120. Welcome Pace and Snap (FNG’s). It was real and it was fun but it wasn’t real fun.

BS Out!

Disney has new rides!

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PAX of 11 for EC and 20 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout Zero dollars could buy.  Q was happy to see a strong showing of men this morning, especially when they could have received a beat down from a cowboy riding a tiger or honored a VQ at the grave of our dear friend Kenny.  The PAX were unaware that YHC had explored Disney earlier this week and discovered some fun new rides (aka pain stations) for today’s beat down.

EC: Dahmer, Brony, Maybelline, Dumbo, Emeril, Warbucks, Particle Board, Blue Hen, Aquaman, ShamWow!, Pablo

Fritter Status: Brony (Fritter Eligible), Blue Hen (Fritter Eligible), LED (Fritter Quitter), Dumbo (Fritter Current), Particle Board (Fritter Current), Pablo (Fritter Current)

Notable Absences: PacMan

Warm Up: circled up for SSH IC x 20, IW and HB IC x20, Fazio Arm Circles IC 10 forward- 10 back

The Workout: PAX lined up in two groups for an Indian run that led them to the small parking lot near the community center entrance.  PAX stopped to do 20 merkins which allowed all PAX to catch up.  PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 15 each Derkins, Dips, and Irkins.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Prisoner Squats.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped by a nice wall where partner#1 held “Balls to the Wall” while partner #2 did a 20 count IC of mountain climbers, partners switched places and repeat.  PAX regrouped into 2 Indian Runs back to the flag for Mary.
Mary: All exercises were done to 20 count in cadence: LBC, Homer to Marge, Low Slow Flutter, Pickle Pounder, Nippler, Freddie Mercury, Have a nice day
Announcements: Check Facebook and Slack, Testicular Cancer Awareness, Burgaw to help flood victims, looking for #HIM to help with lawn maintenance at Shredder’s house
Prayer: Crab Legs and his placement into a clinical trial, friend of Aquaman was diagnosed with advanced lung cancer, all unspoken prayers

200’s at the Trot

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Warm Up:  Beautiful morning at the Trot with pleasant high temps in the low 60’s; 19 PAX dressed in shorts and short sleeves jogged around the tennis courts circling up in the parking for the following exercises in cadence:  20 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Windmills;  Static stretches included L/R arm stretches in front, over the shoulder and hands clasped behind our back.

The Workout:  PAX partnered up.  8 groups of two, (one group of three).  The workout began with a modified Dora:  each two-man group executed the following exercises OYO:  200 merkins, 200 LBCs, 200 Squats and 200 SSH.  The single group of three PAX executed 300 reps of the same exercises.  When PAX were not executing the Dora, PAX initially ran down the driveway to the opening in the fence and back to the parking lot; PAX alternated their run the next time with an opposite run – running to the top of the hill, touching the guardrail and back to the parking lot.  PAX got in multiple runs in both directions.  LED gave us a 10 count after completion of modified Dora (Some PAX helped the 6th finish their reps – great work).  With time still left on the clock, Q called an audible and added 100 Star Jumps and 100 Frog Jumps.  PAX not jumping ran down the driveway to the snack shack and back.  Great job by Pablo running back to the shack picking up the six for a strong finish.  With legs shaking…

Mary:  PAX headed to the tennis courts and held BTTW for a 30 cadence count and circled up for the following 10-count cadence exercises:  Freddie Mercury; LSF, Box-cutters, Homer to Marge (L/R leg up).   Finished with numerous yoga stretches including, chaturanga, three legged table, plank, cobra and pigeon pose.

Announcements:  Banana Seat advocated all PAX check themselves monthly –  screening for testicular cancer.  He won the Breathtaker challenge and is raising awareness at each AO this month.  Look on Slack/social media to support this important cause that negativity impacts many men.  Great work BS.  See Slack and FB for additional announcements.  Q-Source immediately after workout- Stick Boy.

https://www.cancer.gov/types/testicular/patient/testicular-screening-pdq

T-Claps (Recognition):  With the Final Four in the review mirror, PAX learned we had two winners in their respective brackets:  The Natural chose both of his teams correctly in the Final two (hence the VA orange gear he adorned) and BS picked more games right in our local F3 pool.  Well done.

 

NO Spotlight on the 6th this week – Apologies.

Prayer:  Families, kids, spouses; Injured PAX; Crab Legs involved in a clinical trial at Johns Hopkins; UNSPOKEN, work issues/opportunities with Dauber; Breach took us out.

EC:  Particle Board, LED, Blue Hen, Brony, Dumbo, Pablo – Nice Work on the 2 mile run.

Thank you for the opportunity of leading you men in the gloom.  -Dauber

20….and that’s a wrap

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YHC roped Aquaman into the warm up this morning after he said Friday he wasn’t 100% for going. His post advertising on Facebook was all that was needed to give him warm up responsibilities and ensure a post – Bulls Eye’s (South Wake’s first, and only, Fritter Foundation member) was present as well – t-claps!

No one took YHC up on EC, so the old U-Turn route was ran to get a good sense of comparison between the two. Think the new one is hillier. Came back into the Starbucks parking lot ~0548 to no one there, so another mile was dialed up. When coming back up the parking lot was bustling with activity as the circle had formed.

Warm Up:

Good morning, SSH, right over left, left over right
The Workout:

Standard loop. A few pax did Slide Rule’s ~10k route by adding a mile inside of 12 oaks.
Mary:

Some bike riding, some OYO stretching, some coffee
Announcements:

See announcement posts.
T-Claps (Recognition):

Bulls Eye for doing Fritter and getting back out on Saturday morning!
Prayer:

Crab Legs, Shredder, unspoken

GOODWILL all around!

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PAX:

187, Buford, Chips, Dahmer, Dawgpound, Deadbolt, Dumbo, Emeril, FNG “Dumbell”, FNG “Sparty”, Full house, Lipstick, Maybelline, Midget, Mookie, Nemo, Particle Board, Pikachu, Sandlot, ShamWow!, UTI, Warbucks, Yogurt

23 STRONG showed up for what looks like it might be the coldest morning we’ll have in April.  Pre Blast conjured up 9 HC’s to which all 9 were present and accounted for – Dahmer and Dumbo with FNGs in tow.  7 made it out for the EC including FNG “Sparty” while UTI ran from home to Purple Cobra for his own EC.  Day 2 of Virgin Q week and everyone stepped it up with attendance beating out yesterday’s impressive showing at Downtown Train.  Lots of sounds and smells permeating from this group of PAX on this cold morning, but we didn’t lose anyone to the HT John today –   Lipstick did find a new porta John behind HT for future consideration though.  YHC was proud to lead today – thank you to everyone for support, encouragement, camaraderie that I have experienced since joining F3.  (187 – special thanks for introducing me to F3).

EC:

Chips, Dahmer, FNG “Sparty”, Maybelline, Pikachu, ShamWow! & Warbucks.

Warm Up:

Started with a warm-up run around the Harris Teeter building and circled up near the gas station.  Per Dawgpounds Downtown Train request the day earlier we started off with 5 burpees OYO.  Those were followed by Hairy Rockettes (10), Daisy Pickers (12), Imperial Walkers (10), & Hillbillies (10) all in cadence.
The Workout:

We moseyed over to the Goodwill store parking lot where everyone partnered up.  Partner 1 remained at Goodwill and performed People’s Chair while Partner 2 ran around Goodwill toward Planet Fitness and the sidewalk heading back towards Sunset Lake Rd – once on the sidewalk the Pax was greeted with sidewalk chalk instructions to Bear crawl up the sidewalk until they reached the next instruction to start running again making a full loop around and back to Partner 1 they switched places. This was repeated for 4 exercises: People’s Chair, Merkins, Monkey Humpers & Mountain Climbers.  Those that finished early did plank hold to wait for the six. Starting to get close on time we moseyed back over to parking area near gas station and circled up for Mary.
Mary:

LBCs (15), Low Slow Flutter (15), American Hammers(15)
Announcements:

This Saturday (4/6) Southwake F3 Dad & 2.0 workout at 9am.  Starting today at 9am you can sign up for the F3 Dad’s Camp.

Prayer:

Prayers for Crablegs that he gets accepted into the new Drug Trial.  Thoughts and prayers with Shreader.

Buck Furpees

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21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

Carry Each Other’s Burdens

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EC: Emeril, Skid Mark, Nemo, Dumbo, Maybelline, Dawg Pound

Warm Up:

Lap around the lot then some standard warm-up exercises: SSH, Imperial Walkers/Hillbillies, Good Mornings, Sir Fazio Arm Circles.  One more lap around the lot.

The Workout:

Grab all of the gear (2- 3″ firehose logs, 2- 3″ firehose bundles, numerous kettlebells).  The journey we set out on included one lap around the soccer field with various pain stations.  The gear was only carried and not used at any station, this will be explained later.  First stop was at the stage, box jumps and B2W.  Second stop playground, pull ups and merkins. Third stop shelter, Urkins/Derkins/dips/squats.  Fourth stop tennis court, suicides/11s (people’s chair/merkins)/suicides.  Fifth stop along the path for some Broke Back merkins.  Walked back to flag and put gear in the middle of the circle to start Mary.

Mary:

Low slow flutter and LBCs

Announcements:

North/South Convergence Saturday, 30 March.

Check the Slackbook

Prayer:

Maggie/Clay/Crab Legs Always/Unspoken/Happy Birthday Roger Roger

Life Tips by CHiPs: All of the gear was carried throughout the workout to demonstrate the many burdens that we carry around daily.  The gear was not used during the exercises, but hauled from location to location on purpose. This was to demonstrate how meaningless it is to carry our burdens around endlessly, and by doing so, it weakens us mentally and physically for the important moments in life that we need all of our strength to tackle. It is a reminder that we are much stronger when we are not carrying our burdens around alone.  We as men are fixers and never want to appear weak, so we try to fix our hurts by ourselves (alcohol/porn/other addictions) and think that appearing like we “have it all together” it makes us look strong.  Well, that’s a lie!  Paul tells us in Galatians 6:2, “Carry each others burdens, and this way you will fulfill the *law of Christ (*Golden Rule).  We must have men in our life that we can talk to about our hurts/struggles/thoughts, and in so doing we “carry each other’s burdens.”  The enemy, Satan, prowls around like a roaring lion seeking someone to devour.  His main objective is to “steal, kill, and destroy” the very thing you hold dear.  We are constantly under attack and need to be ready.  Therefore, I challenge each PAX to find another man in their life that they can talk to and form a shield lock with when the crap hits the fan.

where’s midget

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Midget had your Q today. He was also going for the Fritter. Dumbo’s workout yesterday must have been too tough for he was a no show for EC. He is the first official drop out when going for the fritter.  There was hope for Midget to arrive for the workout.  As the clock got closer to 5:30 it was clear there was going to be no Midget.  But wait at the last minute a Buick roles into the parking lot.  All got excited that Midget made his Q… it turns out it was an FNG.

I really wanted to head to the abyss so I decided to step up and lead.

Welcome FNGs:

Welcome Babe. Crab legs brought out Babe. He has been cutting down trees in his backyard. The name Paul Bunyan was floated and then Breach recommended Babe. For those that don’t know Babe is Paul Bunyan’s Blue Ox.

Welcome Diddy.  Pac-man brought out Diddy.  By the way he drives the Buick above.  He works at Epic.  Nintendo was thrown out then Donkey Kong and then finally Diddy Kong.  I believe Breach was two for two today.

EC: Dawgpound, Dumbo, Warbucks, Maybelline

Warm Up:

Ran down to the bowl and circled up for the following:
Side Straddle Hops
Seal Claps
Good Mornings

The Workout:

Ran to the abyss. We went right into it. Partner up for the following.
Partner A did monkey humpers while Partner B ran down the stairs did 5 Burpees and returned. Then Partner A went down the abyss and Partner B did monkey humpers. We went down multiple times as we count down from 5 Burpees, 4 Burpees, 3 Burpees, 2 Burpees and 1 Burpees.

We then ran back to the bowl. One Partner ran up the one hill as the other partner ran up the other hill. We did 10 Merkins when the Partners meet at the bottom of the bowl they did 1 Burpee High Five. We repeated this counting down from 10 merkins to 1 Merkin.

Ran to the parking lot for the last bit. Circled up and did Circle merkins. Started with the Q doing 10 merkins. Everyone else planked hold. Then the pac to the right did 10 merkins. This went around the circle. If no break we went right into 5 merkins and then 1 merkin.

Mary:

Floor Wipers
Homer to Marge
LBCs
Pickle Pounders
Plank O Rama

Announcements:

Mason Dixon Convergence Saturday at 7 o’clock at Pullen Park
Shirt Order through April 5th

Prayer:

Prayers for those that where supposed to be here and where not. Hoping that they are okay.
Prayers always for Crablegs
Prayers for Shredder recovery

Squirkins While You Wait!

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EC: Dawgpound, Dumbo, LED, M4L

4 PAX showed up for EC this morning and the first leg of the Fritter. Good mumble chatter on the EC jog with LED and M4L circling back for the more “deliberate” runners – Dawgpound and Dumbo. 19 PAX showed up for the Main Event to get stronger today and discuss #f3MentalHealth.

Male Depression is a serious issue and I was glad to see the nation and the PAX take it seriously. YHC shared some stats and warning signs regarding depression and then several PAX shared how depression has touched their lives. I don’t think anyone left this morning without an increased awareness of this issue. We must be diligent in reaching out to our fellow F3 brothers and making sure we are all healthy – physically, mentally and emotionally. We must also go back into the community and be that same rock that someone needs. Take a minute and think about someone you know who might need a friend or someone to listen – you could be the difference!

Proverbs 17:17 – A friend loves at all times, and a brother is born for adversity.

Warm Up: Aquaman – SSH x30, Daisy Pickers x10 (Banana Seat is the only one who did it right), Fazzio Arm Circles x10 (front and back), Seal Claps x10, Burpee x5 OYO.

The Workout:
PAX paired up for the day. With your partner, run opposite directions around the tennis courts and do 5 Bropees (do an epic high-five with your partner on the jump of a Burpee) when you meet up. Bropees decreased until we got to 1 and made 3 laps. When finished, PAX waited under the light doing Squirkins (wheel barrow hold with one PAX doing Derkins then the other doing Squats using the first PAX legs as weight).

With all the PAX back together its time for a traditional Dora (100 Merkins, 200 LBCs and 300 Squats). One PAX does the exercise while the other runs to the entrance to the concession stand and back. As the pairs finished they were instructed to go to the center of the tennis courts and again do Squirkins while they waited on the 6.

The remainder of our time together was spent on the tennis courts. First the PAX had a Princess Tea Party (Patty Cake Merkins followed by People’s Chair using your partner as support). The first round consisted of 20 reps of each exercise followed by a sprint to the end of the tennis court and back. With all of the PAX remaining close together YHC decided we needed another round of 10 followed by an additional sprint. By this time we were really having a good time with our partner and learning some new exercises so YHC decided to wrap up with another instant classic, Lt. Get Ups (2 steps in a lunge walk followed by a Prisoner Get Up – think absolution but using your knees and not your elbows). We went from the middle of the tennis court to the end doing Lt. Get Ups and then bear crawled back to the center for Mary.

Mary: Aquaman – Low Slow Flutter x20, Box Cutter x20, Homer2Marge x20 then R leg x10 and L leg x10.

Announcements: Check social media

Prayer: Those traveling, those dealing with health issues and those dealing with mental health issues.

As we finished our extended COT and were leaving, Messi waited by the entrance to the tennis court to give every PAX leaving a fist bump. I don’t know about anyone else but that was just the thing I needed to put my day into high gear. Keep being that light in the world Messi – we need more of that!

It was an honor to lead you boys and I’ll try to do better next time. Thanks to my co-Q, Aquaman for taking warm up and Mary.

Recover on the Mosey

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13 PAX braved the wind and the rain and joined YHC for a Purple Cobra beatdown. 5 PAX for EC. Flanigan and Blue Hen made the trek across town to see what all the hype was about. Dutch Oven posted after his first post at Ground Pounder Saturday. Lucky made him feel right at home during the 1st set of people’s chair.

EC: Chips, Dahmer, Maybelline, ShamWow, Warbucks

Warm Up:
Warm up lap around the gas station, then circled up for:
SSH x25 IC
Sir Fazio arm circles x10 forward IC
x10 backward IC
Mountain climbers x20 IC
Moroccan night club x10 IC
Windmill x10 IC

The Workout:
Wasting no time, we jumped right into it. Partnered up and wheelbarrowed to end of lot and back, switching as needed. When switching, 1 monkey humper, incrementing by 1 each switch (up to 10). Lunge walks back to pick up the 6.

Mosey to loading dock. Split into 2 groups, alternating exercises.
3 rounds of:
Partner 1: Peoples Chair
Partner 2: Sumo squat x20

Recover on the lap around Harris Teeter

3 rounds of:
Partner 1: BTTW x10 IC
Partner 2: Derkins x10

With lots of strange sweat stains on the wall, PAX mosey’d to the Goodwill parking lot. Partners bear crawled opposite directions around the parking lot and did x10 brokeback derkins when they met. Then jog around lot and do x10 derkins when reunited. Repeated until YHC called it after roughly 2 rounds.

Mary:
Plank hold indian run halfway across parking lot
Guantanamo’s across 2nd half of parking lot
Circle up for:
American Hammer x20 IC
LBCs x20 IC
Have a nice day x20

Announcements:
Tiger Blood grand opening this Thursday @ Holly Ridge Middle – 0530
North South Convergence Saturday @ Pullen Park – EC 0600, Main 0700
#F3MentalBattle discussions during COT tomorrow at all AOs
Dumbo thinks Auburn will beat UNC

Prayer:
Full House’s dad, PAX struggling with mental health issues