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The Fritter made a come back without you!

Today marked the first workout of the week for the Foundation. There are over 30 members in the Foundation but only 10 showed up for the new and expanded Fritter Challenge. That pre-blast must have scared them all away.

EC: 187, Pikachu, Skidmark, Lipstick, Breach, Cupid, Dawgpound, Emeril, Pablo & Dumbo
FNGs: none
Warm Up: Lap around Ting with stops for Good Mornings, HB/IW, Windmill, Fazio Arm Circles.
The Workout:5 stations were established: bottom of the ramp (5 burpees), top of the ramp (10 LBC IC), dumpsters (10 merkins), tennis courts (10 squats), basketball courts (10 monkey humpers). Start at the bottom of the ramp with burpees, Indian run to the top of the ramp 10 merkins and then back to the bottom for 5 burpees. The next round you run to the second spot and stop at the first on the way back. You always run the farthest and then hit all the stations on the way back.

We made it at least 5 rounds. I had 3.6 miles when we finished. Good work everyone!!!

Mary: Homer to marge, Low slow flutter, big boy sit ups, homer to marge (again), 5 burpees
Announcements: picnic, come to Captain Caveman tomorrow for the second stop of the most epic week in S. Wake.
T-Claps (Recognition): Fritter participants
Prayer: Heidi, Kevin, Officer Leech

Urban Legends

Kung Pow is a fake AO created out of convenience by those Wescott guys and those older PAX from Fuquay looking for an easier paced workout on Fridays. When you travel to AOs over time, you hear things. Sometimes you hear a few things here, you hear few things there, or you get anecdotal accounts from a friend of a friend, culminating in a perception like the one I have painted in my opening sentence. Remember when everyone thought Mikey from the Life Cereal commercial died due to an overdose mixture of carbonated soda and Pop Rocks? Pop Rocks got a really bad rap after that. This morning was all about protecting the street cred of Pop Rocks…er Kung Pow.

Though the perception shared above was all from a good place,  formed out of high quality banter and mumblechatter over the past year with no ill will and a lot of salt, YHC set out this morning to debunk this Urban Legend.

You see, at Kung Pow, we teach lessons. Last week, DB shared with us the finer points of being Edward. After the workout was over, it was clear..Don’t be Edward. This week was extra special as we had one PAX member (after a ton of back and forth on a group chat) that had HC’d early that had yet to step foot inside Wescott on a Friday morning (not even when points were involved for a May Challenge or the promise of a name in large font on a T-shirt).

With the HC in place, YHC began working on the lesson plan. Some Q’s can wake up the morning of without any preparation or planning and deliver, others may drink a bunch of bourbon and put the PAX on auto pilot the next day with a Dora for 45 minutes at Paradise City (circa 2017-2018), but not YHC. Everything has to be mapped out, everything has a reason, it has to be calculated, and there has to be a message. Don’t get me wrong, there is improvisation to speed or slow things down throughout, but you will get a full 45 minutes of whatever was planned for that morning by YHC starting and ending on time.

As I was planning the workout for this week, YHC was also very aware of what was being transferred from pen to paper, so much so that my posting this week started on Thursday. Lesson to all Q’s- “If you can’t Q it, don’t do it”- plan accordingly.

Arrived early to the lot to see a parking lot with many vehicles. Lots of EC this morning- some runners and a few ruckers. Planted the flag and saw a car roll in I hadn’t recognized. Door opens and was pleasantly surprised and  greeted by CrabLegs, who had been headlocked by M4L to come hang out in his old neighborhood. Little known fact about CrabLegs- he is an OG Wescott alum. Was great to have him back in the hood this morning. At about 5:25 our EC’ers and Rucker’s came rolling back in to grab a quick squirt of water before our 5:30 kick-off.

5:30 hit and YHC welcomed everyone to Kung Pow, including one PAX that was a man of his word and showed, Emeril. He had also managed to headlock Yoshi into EC and the ME this morning, but no Dawg.

Damn, Dawg! To think I had “The Man” by the Killers Q’d up for COT and you didn’t show. Next time I guess. Maybe you and 187 can post together as he has been dodging my Q’s for weeks.

Warm Up:

After a pleasant greeting to start the morning off, we quickly transitioned to the warm-up that I affectionately term “The Pablo.” It is named the Pablo after one of the toughest workouts recorded by its namesake at Kung Pow where for 40 minutes we Indian Ran lower and upper Danagher with burpees (which is a long street at the top of Wescott that has a hill at top). Indian Runs stop periodically at 7 separate sewer caps were PAX perform a progressive set of burpees. 1 then 1-2 then 1-2-3 and so forth.

This morning we didn’t do that version of the Pablo. If he posted, we would have, but this morning we fellowship ran all the way to the lower Danagher cul-de-sac and performed 5 Burpees OYO at the first sewer. YHC asked for a quick count off…A total of 15 with 3 PAX- DoubleD, Deadbolt, and CrabLegs on a fellowship walk while solving student loan debt.

Mosey’d to the next sewer cap- 10 merkins, mosey-Fazios X10 F\B-Chinooks at the 3rd Sewer cap, 5 burpees at the 4th sewer cap, Imperial Walkers X10  at the 5th cap, Hillbillies at the 6th sewer cap, Good Mornings X10 at the top. Mosey back down to the 4 way intersection- squat hold for the 6- 5 burpees.

The Workout:

Breathtaker-Kung Pow Style

With 15 PAX, YHC split the group into 3 lines. My man Sprinkler brought dem hoses out this morning. Asked the lead guy in each line with a hose to fall to the back of the line. PAX would stay in their lines the entire time for this rotation. Each line would perform an Indian Run with trailing PAX with the hose double timing to the first. Upon the trailing PAX making it to the front, the entire line would perform 5 Burpees in unison, with the front guys continuing on the run and now the last guy in the line picking up the hose and double timing to the front…more burpees, rinse repeat. Lines continued to the last tree of the fairway down Wescott Ridge and continue back to the start at the pool entrance. Lead lines picked up the six, returned the hoses to the curb and mosey’d to the next circuit.

On the mosey, YHC informed PAX to obey the speed signs. At each speed sign facing them, we would perform 20 merkins. There were 2 on the route to Brightling Way. YHC missed the second of the two, but we have a lot of honest PAX that didn’t want to get cheated this morning, so doubled back to complete the 20 owed. Continued on the mosey to YHC’s home.

Mookie’s Brickyard

Rolled up to YHC’s driveway where PAX were instructed to pull 2 bricks each from a perfectly stacked pile. They were delivered fresh by M4L the day before and with all the rain that rolled through yesterday into the early morning, they may have soaked in a little extra weight. First exercise called was bicep curls. As we were curling, YHC shared a little factual history on Kung Pow and how it was born out of the pandemic.

Originally when things shut down around SW and parks and playgrounds closed, PAX weren’t left with many options. Home gyms, garage-mahal workouts, and occasional neighborhood runs were the norm. Out of strong desire to continue core F3 values within the guidelines in front of us, black ops workouts continued on Mondays, Wednesdays, and Fridays in rotating fashion. This continued until the restrictions started to lift and we were continuously seeing double digit numbers on Friday. I think at one point after numerous post blast PAX numbers of 14, 19, 23 on the 1st F channel of Slack continuously surfaced, Shredder said “Black Ops?…Why don’t you just legitimize this AO.” So we did and we have been serving the geriatric community with these weak sauce routines I’m describing in this backblast ever since. Hell- I made it so convenient for myself this morning, I didn’t even bring the bricks to the pool lot.

As I mentioned earlier, YHC does things for a reason. This morning we were going to transport these rocks back to where they originated-Midget’s truck, which was conveniently parked back at the pool.

After the bicep curls, we quickly transitioned to front raises with the bricks X12, Lateral raises with the bricks X15, Shoulder presses times X10, Shoulder Taps with bricks in hand X10. Recover on the mosey with bricks to the end of Brightling Way.

YHC called Squat hold with tricep extension X20, hold squat, Moroccan Night Clubs with Bricks in cadence X10, mosey with bricks to Roslyn Hills. Squats with Bricks on my up; on my down X15. PAX got into 3 lines of 5 again and performed Indian runs with bricks to the other side of Roslyn Hills. Plank hold for the six.

All 15 accounted for, YHC called brick merkins X20. Recover on the mosey with bricks. Stop at the 4 way intersection-squat hold for the six. PAX got back into their 3 lines of 5 and called for an Indian Run with bricks to the start of the tree line fairway up Wescott Ridge, in front of the 20mph speed sign- 20 brick merkins.

Cusack’d the bricks with alternating lunge walks along the tree line to the intersection at Danagher, squat hold for the 6, continue on the mosey with bricks back to M4L’s truck parked next to the flag. Deposited bricks and circled up for COT reuniting with Deadbolt, Double D and CragLegs with 3 minutes left.

Mary:

Series of stretches- Right over Left, Left over Right, Downward Dog, Calf Stretches, and a 10 count Shawshank.

Dawg- Not sure how you feel about cheating these PAX out of a rendition of “The Man,” but I think deep down they would have thanked you for not showing if they knew I was gonna pull out this additional activity as the finale. Next time- I have faith you will some day show.

Another interesting thing about Kung Pow…COT takes longer. It takes longer because we have to use extra words like “Respect” and “Honor” a dozen times during name-o-rama. What more can I say? The “old” guys like the soft serve they dish out at Kung Pow.

Announcements:

Bed Build, Yogurt looking to gather additional PAX to go on some runs with Davis.

T-Claps (Recognition):

Emeril for trying new things and trying a Fake workout today (see his Strava- 2.79mi and fails to mention “with” phantom bricks and imaginary hoses). Also for headlocking Yoshi for EC and getting him out for the Main Event. A very impressive and notable memory made during 2nd F with Fonzie this morning. Apparently he and Fonzie live almost across the street from one another and Fonzie was unaware of Yoshi’s hospital name…That’s F3 for you. Do any of us really know each other by anything other than our F3 names?

Always an honor and great to see CrabLegs in the gloom. Thank you for posting and hope to see you out and about the neighborhood again soon. All PAX posting this morning. Those bricks are a reminder that running is tough enough, but running with extra weight is tougher. Today we got through it together. Never do life OYO.

Prayer:

YHC took us out. Prayers for Emeril and his family member with cancer. Additional prayers for Sprinkler and Cancun. Continued prayers for first responders and healthcare workers. All PAX traveling and those battling illness.

Always an honor to lead. Thanks for giving me this opportunity this morning.

Birthday Q 7/10

FNGs:

Still none!
Warm Up:

Grab bells and walk to amphitheater

Bounce while Jump by Van Halen plays – fitting huh?

Staggered Hinge, Sir Fazio forward/backward x10 IC
The Workout:

Tabata style. I said 50s on 10s off but the app got set to 60s/15s – c’est la vie.

Run through the following 8 exercises:

Snatch
Figure 8
Turkish get up
Absolution
Clean & jerk
Kettlebell swing
Balls to the wall
Midget love handles

Mary:

Low slow flutter, pickle pounders, LBCs x20 IC
Announcements:

Picnic sign up
T-Claps (Recognition):

Dawgpound and Emeril for completing the Pikachu 5-pack
Prayer:

Skidmark and family

Emeril’s friend with cancer

YHC took us out praying over the men in the circle

Birthday Q 6/10

FNGs:

Nope – coming out to 90 minute Tiger Blood would be impressive though.
Warm Up:

SSH x20, Good Morning x10

3 man indian run down to Linksland

Staggered Hinge x10 Sir Fazio x10

3 man indian run to Salem Ridge

Daisy pickers x10 Prisoner Squat x10

3 man indian run to Bass Lake parking lot
The Workout:

Total route: https://www.strava.com/activities/5405396695

Introduce the standard – 15x merkins, 15x squats, 15x low slow flutter IC

3 man indian run up the greenway, at the new hill up to Pecan grove we did the standard at the top and 10x burpees at the bottom
Mary:

3 man indian run back to the school via Parks at Bass Lake, Blooming Meadows, Stinson, and Sunset Ridge. Stops along the way for LBCs, Dying Cockaroach, and Low Slow Flutters
Announcements:

Picnic signup

Grasshopper 5k for Sgt. Leach June 12th
T-Claps (Recognition):

Dawg and Emeril for continuing the Pikachu 5 pack
Prayer:

Skidmark and his family

Birthday Q 3/10

FNGs:

Still none for YHC this week.
Warm Up:

SSH, Daisy Pickers, Good Mornings, Sir Fazios – all 10x IC
The Workout:

Mosey to the middle parking lot.

Grab a rock that’s flat on one side.

Bearly curling bear crawl suicides – bearly curl (push the rock while bear crawling) down one parking spot line, 1x merkin, crawl bear back, 1x merkin, bear crawl to the rock and then bearly curl to the next line, 2x merkins, crawl bear back to start 2x merkins. We repeated this up to 5x and then left the rocks in the middle and moseyed out the other side of Womble down the greenway.

We went down the greenway to the street crossing and then did 11s – 10x star jumps at the top, 1x diamond merkins at the bottom of the hill at the cut through to Main Street Square.

With just enough time left we called it on the 11s and made our way back to the rocks we left in that parking lot. We repeated our bearly curling workout from earlier and then returned our rocks.
Mary:

YHC called the strategic jailbreak on the way back to the tennis courts and mary only had time for 31x LBCs
Announcements:

Officer Clarke of Holly Springs’ finest paid a visit to hand out some lights and give us an update on Seargent Leach. Grasshopper 5k for his benefit is June 12th – sign up!
Prayer:

Emeril’s friend with cancer. Bobby Boucher for a safe trip this weekend.

Birthday Q 2/10

FNGs:

None today – tried for the guy at the track but he didn’t bite
Warm Up:

Get all the weights over the fence to the track

SSH x31 IC while we waited for Lipstick

Spinal Rotation, Sir Fazio forward/backward, Daisy Pickers x10 IC
The Workout:

Bells at the start, maces at 100m – we did 4 corners with 4 different exercises. We ran the straightaway “hard” (quotes because there was some sandbagging) after the 1st and 3rd exercises and the turns easy (no quotes needed on that one) after the 2nd and 4th.

We went through each set of 4 exercises 2 times at 10 reps each – the sets were:

Kettlebell swings
Death march
Burpees
Homer to Marge

Snatch
10 to 2
Star jump
Low slow flutter

Turkish get ups
360s
Absolution
Crab cakes

Mary:

LBCs x31 IC
Announcements:

New format for caveman. It was a hit.

Picnic June 26th. Dawgpound to repost – sign up.

Prayer:

Emeril’s friend with cancer.

Ultimate at Thunder

FNGs: Welcome Snoopy and Hertz!

Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.

The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.

Mary: Not  today

Announcements: Check slack and FB.

T-Claps (Recognition):

Prayer: Unspoken.

YHC took us out.

Birthday Q 1/10

FNGs:

None today
Warm Up:

Mosey towards the EC route, stopping half way up Sportsmanship for SSH x21 IC

Mosey to the end of the park exit and stop for Sir Fazio Arm Circles x10 IC forward and backward

Mosey across the street and line up for an indian run
The Workout:

Indian run up to Millpass, stopping for Daisy Pickers x10 IC

Mosey to the bottom of Millpass hill then jailbreak to the top for the Strava segment (congrats to 187 on taking the segment!)

Indian run down to the greenway trail off Crossway for the main event – 10x burpees at Crossway, 21x of an exercise at the Veteran’s Monument (merkins, squats, star jumps, turkish getups, LBCs).

We took a moment of silence in observance of Memorial Day

Indian run back to Ting Park through Windcrest and Main street, stopping at the Windcrest pool for 21x LBCs IC

When we got into Ting we went to the bottom of the ramp. Low plank hold into a full sprint to the top of the ramp.

Mosey back to the cars for CoT – Mary was absent today
Announcements:

Memorial Day Murph at 0800

New Tiger Blood location and format – see Slack

2021 Fritter challenge coming in a few weeks – see Slack for details
T-Claps (Recognition):

187 for beating me up Millpass (jerk)

Woody for being on day 12 of a streak to start his F3 career
Prayer:

Emeril’s friend with a recent cancer diagnosis

Praise for YHC and M going under contract for a house

YHC took us out

Ravishing Rick Rude… He was a wrestler… He is dead… No more questions

EC: Pikachu, Dawgpound, UTI, Lipstick, Katniss, Dahmer
FNGs: Nope
Warm Up:

Circle Up
Bounce
Foot trace
Hinge
Hips In a Barrel
Spinal Twist
Neck Stretch

The Workout:

Everyone lined up for one Indian run. We always turned right. At all cuddle sacs we did the following.

10 Merkins
10 Squats
10 LBCs

Mary:

Punch of stretching. It felt good.

Announcements:
T-Claps (Recognition):
Prayer:

Catch Me around the School

EC: Fonzie, Emeril, Yoshi, Pablo
FNGs: Nope
Warm Up:

Indian Run to the covering in front of the school.
Bounce
Staggered Hinge
Hips in a Barrel
Spinal Rotation
Neck Stretch

The Workout:
Partner up and Indian run to the straight away. We started the exercise with wheelbarrow’s with increasing merkins. Started from 1 to 5 increasing the reqs when the pax got to the next line.

The partners then did Catch me if you can laps around the school. When the pax got to the playground we did 10 Pullups or rows. When we got to the covering we did 10 Patty Cake Merkins. When the pax got caught they did the following exercises.

2 Laps 5 Squats
2 Laps — I cannot remember
2 Laps 5 Seal Claps
1 Lap 5 Overhead claps

Mary:

Indian Run back to where we started.

Did some stretching to finish out the workout.

Announcements:
T-Claps (Recognition):
Prayer:

Heidi
Jeff – Pablo’s friend