Posts

First Dingers

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

A much warmer, yet still misty morning at The Nest. YHC cooked up a much different routine that required far less running than the Q yesterday at Mutiny. We would be doing a pronounced upper and lower body attack during our workout today. I just needed to make sure the stage was clear for us to use the area down by the ballfields. As Gamecock and I passed on the EC run, YHC saw that we should be good to go. Good thing Sprinkler pulled in for the main event. The first routine of the day was inspired by him as he had previously shared a story about his first little league home run being hit at the field at the Nest. In addition, he shared that his 2.0 hit his first homer on the same field. Good story.

FNG’s: none
Warm Up: Windmills, Frankenstein’s, Moroccan Nightclubs, a squat hold series with overhead claps, seal claps, and more Moroccan Nightclubs, and Daisy Pickers.
The Workout: A short mosey over to the ball field for a baseball inspired stack up series. Each stack was followed by a 5, 10, 15, or 20 count per PAX of alternating Balls to the Fence or People’s Chair. We added an exercise each go around as noted below until the last round where we did all of them in order. Wound up with 7 rounds total.

SSH x5 IC (Single)

Merkins x10 (Double)

Fence Squats x15 (Triple)

Pickle Pounders x20 IC (Home run….of course)

Star Jumps x25 (2-Run Shot)

WW2’s x30 (3-Run Homer)

Diamond Merkins x35 (The Grand Slam)

Another short mosey back up to the parking lot for a suicide series that included a bear crawl, reps of squat jumps, lunge walk return. We did this across each of 8 parking lines, each line was a rep count (ie. 8th line = 8 squat jumps). We blew it out at the end with Monkey Humpers x10 IC, Shoulder Taps x25 IC, and Merkins x25.

Mary: American Hammers x20 IC, LBC’s x25 IC, LSF’s x20 IC, Hand Release Merkins x 25, Freddie Mercury x20 IC, Dying Cockroach x25 IC. Have a nice day!!!
Announcements: Hilltop Needmore Ruck followed by roadside cleanup this Sunday! Q School this Sunday, 3 PM, Womble.
T-Claps (Recognition): Martini was grateful a couple HS PAX as well as a few irregulars joined today at the Nest.
Prayer: PAX who are hurt, sick, injured. Finkle has got a heavy week at work. Sprinkler took us out.

Good Luck Finding a Rock

/in /QIC:
PAX: , , , ,

A nasty morning for a workout. But this is what we do for ourselves and each other. Caught up with Dauber at Red October for the warm-ups and Mary before heading out on our own adventures.

FNG’s: no sir.
Warm Up: SSH x 30, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Daisy Pickers, Imperial Walkers, Hillbillies all IC x 10.
The Workout: Moseyed over to the bottom of the circle to find a rock for the upcoming routine YHC had chosen. This was to no avail as the rock pile and most of the surrounding grounds of Mutiny were simply underwater or waterlogged. This would cause a change in expected course throughout the workout. YHC eliminated a bear crawl routine toward the end because it was just too muddy and rocks…we just wouldn’t be using those during the 11’s I had planned.

We split up into twos and completed some Meet Me in the Middle 11’s around the horseshoe in the parking lot. Each end of the horseshoe had the PAX completing either 5 burpees or 5 Mountain Climbers IC before running back and meeting in the middle for the 11’s part. The 11’s consisted of standard merkins and jump squats. Each time we met in the middle we would switch directions to run to the other end. We all got a fair amount of running in.

Next up with YHC’s bear crawl idea off the table for today, the PAX completed 3 rounds of 20 reps each, step-ups, irkins, and dips. The group headed over to the wall for a 20 ct. per PAX People’s Chair, followed by a 40 ct. Prisoner squats.
Mary: Dauber led Mary. 2o ct. IC LBC’s, various static stretches, and finishing with 20 ct. Box Cutters.
Announcements: F3 TedTalk tomorrow night regarding crucial conversations. Needmore Ruck will add on roadside and parks cleanup after the ruck Sunday. Show up to give back. Q School, next Sunday the 21st at 3:00 at Womble.
T-Claps (Recognition): Beating the fartsack even after looking out the window.
Prayer: Kids going back to school today including Norm’s daughter for the first time since last March! Norm took us out. Honored to lead and glad to have a few strong PAX out there with me.

Dropping the Hammer at Sheepdog

/in /QIC:
PAX: , , ,

Sometimes you just have one of those weeks where your thinking, “If one more dude says something I’m gonna…” As I travel around to different AO’s and hear the short…but authentic stories of various PAX, I think a lot of us have had these weeks A LOT lately. So today at Sheepdog, the heavy bag made an appearance and since we don’t all have the proper gloves to really go to work on it, we dropped the elbows…hard and heavy! 4 PAX braved the rain and no promises of cover from YHC in the pre-blast. In the end, we did most of our routine under the awning, though no one stayed dry for long.

FNG’s: none
Warm Up: Good Mornings x 10, Seal Claps x 12, Imperial Walkers x 10, mosey lap, Windmills x 10, Overhead Claps x 12, Hillbillies x 10, mosey lap, Hand-Release Merkins x 20, Prisoner Squats x 20.
The Workout: 1 minute, 15 seconds work/15 seconds rest Tabata at stations in a circuit. Each PAX just about hit 3 rounds of each station. Stations were:

Step-Ups with the high knee

1-2’s with 5 lb. dumbells in hand

Plank pull throughs with 20 lb. kettlebell

Heavy bag elbow strikes, ground work

Kettlebell bear crawl stopping at cones for 2,4,and 6 rep count per arm snatches/clean, jerk, press. Had a 25 lb. and a 35 lb. kettlebell for use.

Next Thang was a 3 round series of 45/15 tabata completed together. It was a 3 round switch off between Zebra Kicks and Rocky Balboa’s.

Final Thang was a 2 round 45/15 tabata of fast feet/sprawl/merkin/squat jumps at the call of YHC to burn us out.
Mary: Built into the workout, but Shredder gave great insight into throwing the elbow effectively and powerfully when needed. Bottom line, if you end up on top in a situation, make sure your weight is up on the attacker, so the elbow can drive through. Even if not, everything in the body is relaxed, one hand up for protection, until the explosion of the elbow down and through. You had to be there, but fundamentally solid stuff.
Announcements: Q-School coming up on Sunday, Feb. 21st at 3:00 PM, Womble Park with 2nd F to follow. 3rdF TedTalk coming up with live talk from Greensboro PAX about the impact of crucial conversations and insight into “all men” and our role as HIM’s in it all.
T-Claps (Recognition): These PAX for playing the games I often provide.
Prayer: Lot’s of PAX stressed, overworked. Balance is needed these days. PAX who are sick or injured. Shredder and job stress and keeping those plates spinning…peace and strength for him…and all PAX…as we keep moving forward to lead and serve our “concentrica”.

I Don’t Wear Underwear on Fridays

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

Got to Ivan early for some EC snatches with Dawgpound and Chaps. I chalked up the floor with our exercise progression for the day. Today’s focus was on controlled, yet explosive movements to build overall power. A good amount of stretching was planned for the end. Cars rolled in, we went to work.

FNG’s: no sir.
Warm Up: Good Mornings, Sir Fazio Arm Circles, Imperial Walkers, Hinge Stretches, Neck to Shoulder stretch, Seal Claps.
The Workout: 1 minute work/15 seconds rest Tabata. 3 rounds total. 8 exercises. Exercises were: Halos, Swings, 2 Hand High Pull, Bell Merkins, Figure 8’s, Single Arm Thrusters, Single Arm Suitcase Deadlift, Goblet Squat.
Mary: 20 Midget cookie Pouches and about 8 mins. of stretching including some runners and pigeon pose with plank work.
Announcements: Building tee boxes for Jones frisbee golf, trash pickup at Hilltop Needmore, Food Ruck to Mama’s House, Q School opportunities coming up. Lot’s of good things happening in southwake. Check Slack.
T-Claps (Recognition): Bobby Boucher for hitting his first of many 5-packs!
Prayer: PAX with COVID or sick (Shredder, Pumpkin Spice, Mr. Terrific), my M Courtney, Bobby Boucher and his strength coach from way back is sick. Pipes took us out with some powerful prayer today, and then, YHC, Spoonman, Cupid, and POTS did burpees for #ourlegsfor crablegs!

May I Make a Suggestion?

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

A cold morning at Kenny’s Grave today. Norm and YHC ran EC together and Norm was looking for a few more miles, so mentioned he’d return and jump in with whatever we were doing. Thank goodness he did, because YHC has been tweaking the routine on this agility ladder Thang that I have and Norm made a suggestion to help me further tweak it during the workout. F3 brothers need to be unafraid to help sharpen each other in the moment…or at least in the moments after. The F3 workout is the place to try, fail, and improve constantly. Much better to do it here than with more important things in life out there (we do that too but…). We hold each other accountable, we push each other, we accelerate! This is our workout, the Gloom belongs to us, and we all make it better and are stronger together!

FNG’s: none

Warm Up: Quick mosey lap with some nice and slow Good Mornings and Windmills IC, Imperial Walkers, Hillbillies, Seal Claps, and Overhead Claps. Another quick mosey with a stop for 5 burpees OYO.
The Workout: Each man grabbed the rock to his liking and Cusack over to the main lot. We laid the rock on the farthest parking line. Routine was: rock exercise (all 20-25 counts, except the chest presses, which were 30,40), sprint or mosey to the end parking line, then crabwalk, lunge walk, karaoke, high knees, typewriter, fast feet, or merkin roll back to rock for a repeat. Each set, we moved the rock 1 stripe closer to the start line. Merkin rolls are a means of travel between two points, but can get you dizzy or disoriented fast as we found out. But Kenny’s Grave apparently is the land of bad ideas, as site Q Finkle made mention. You do a merkin, tight roll over keeping core engaged, then merkin until you reach your destination. Exercises when we got to rocks were: Curls for the Girls (2 rounds), Tricep Press (2 rounds), Shoulder Press (2 rounds), Chest Press (2 rounds), and Rut Rows. Once complete, we returned the rocks.

Next Thang was the aforementioned agility ladder routine. Each PAX took a turn doing alternating in/out fast feet on the ladder and side shuffled to a series of 5 cones performing a burpee at each. While other PAX awaited, we did continuous WW1’s on one end and LSF’s IC on the other. It was a long time! This is where the suggestion came in to have the next PAX go when the PAX got to the ladder, rather than finished. Good idea! We did a return trip of this routine with continuous squats on one end and SSH’s IC on the other. Various PAX stepped up to take counts.
Mary: All exercises x 20. American Hammers, Freddie Mercury, Homer to Marge, Pickle Pounders. Finished with pigeon poses and some stretching and a few more Good Mornings for good measure! We don’t always stretch enough.
Announcements: Monthly challenge continues. Donations and action for HSPD first aid kits. Check Slack.
T-Claps (Recognition):  All the PAX for venturing out to play on this cold morning!
Prayer: My M Courtney, our schools and students…we need them to go back. Their learning and experiences have been deeply impacted and we just have to get after it! Pumpkin Spice and Mr. Terrific. YHC took us out. Honor to come down to the FV and lead today!

Toys at TBD

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

After the t-shirt offer from TBD site leadership YHC signed up for a few days throughout the year. Not an AO that I get to all that often but certainly a location that I’m intimently familiar with – there have been weeks that I’ve spent 5+ hours cumulatively at Womble Park.

With a race upcoming this weekend it was the perfect opportunity for a relatively low running, low leg impact workout. With a few toys in the car YHC made the load up early and tried (but failed) to not be late to the 0445 ECEC call with Fanny Pack. After 2 miles we picked up Abe, got it in on the standard EC route, and then they were nice enough to help me fight with setting up what would be the most popular toys – the gymnast rings. We made it back to the parking lot just in time for 0530 and to find Tetanus, Snap, and Bobby Boucher wondering where everyone else was. I opened the car back up to get some help with the 50 and 70lb kettlebells. We took a walk together back to the playground and we were set.

FNGs: None today in the Springs – lots in the Quay though!
Warm Up:

SSH x15 IC

Good Morning x10 on my down/up

Daisy Pickers on Fanny Pack’s cadence while YHC fought with a strap again

Squats x15

Sir Fazio Arm Circles x10 forwards/backwards

The Workout:

Pax circled up for the following stations (in this order):

  • 20x Pull Ups – this was the timekeeper
  • Kettlebell swings w/50lb bell
  • Squats on balance ball
  • Deadlift w/70lb bell
  • SSH

Atomic pushups (Merkins with hands on gymnast rings in straps, feet on ground, so as far down as you can) – it turned out that doing pull ups after these was challenging, so we swapped the order after our  break

We repeated for two total rounds and then took a lap around the soccer fields in a doomed attempt to see the smelly runners from across town. We stopped at the white fence for YHC’s version of typerwriters – start with feet on the lowest wrung for 8x Derkins, slide across and setup up a wrung for 6x derkins, slide back down and go to the top for 4x derkins, slide across for the last 2x derkins.

Mosey back to the playground for one more round on the stations.

  • Mosey over to the ampitheater for some work with the wall:
  • Preacher’s Chair x10 IC
  • Balls to the wall x15 IC
  • Preacher’s Chair x20 IC
  • Balls to the wall x25 IC

Mosey back to the playground for Mary
Mary:

Breakdancer x10 IC

Side plank tucks x6

Side plank raises x10

Yoga – tabletop, cat/cow, child’s pose, shoulder stretch child’s pose, puppy dog pose
Announcements:

Still availability to get in on the TBD shirt club. Tetanus had his on today – they’re pretty sweet!

Keep your eyes out for more information on fundraising for first aid kits for HSPD.
T-Claps (Recognition):

Dauber, Shredder, and John Deere for fundraising for first aid kits for HSPD. Way to see a need and step up.
Prayer:

Pumpkin Spice & Mr. Terrific
Praises for recovery for Fumunga

Come on ride that train…

/in /QIC:
PAX: , , ,

Picked up Bobby Boucher a little early this morning so we could do some EC Kettlebell work for the monthly challenge, saw Fanny Pack leaving on his EC run as well pulled in. Cowboy Joined us to make it an even 4.

FNGs: none
EC: Bobby Boucher, Quiver (Monthy Challange) Fanny Pack (Run)

Warm-Up: Abe Vgota,  Seal Jacks, SirFazio F/B, Imperial Walkers, Hillbilly’s, Good Mornings

Mosey to the parking deck to start the workout
The Workout:
Thang 1: 50 Big Boy situps, 100 Overhead Claps, 150 Merkins, 200 lBc,  250 Squats
Thang 2: 10 L/R Step-ups, 15 Dips, 20 Erkins then Repeat
Mary: Popcorn Mary with the Pax, Freddy Mercurys, Low Slow Flutter, Pickle Pounders, Homer to Marge, Box Cutters, 1 leg Squats with leg extensions.

COT: 4 Meh
Announcements: First F meeting tonight on Zoom,  F3 option coming soon with first aid kits.
T-Claps (Recognition): Nemo and Coal Ash on being Site Q’s since the founding of DT, great work guys.
Prayer: Fanny Packs M, Fireman, Police, Paramedics, Hospital Workers and Grocery Workers, Prayer for continued peace as we move forward as a country.
NMS: It was great to be back out there, it has been 10 days since my last work out due to a slight injury and then some significant sleep issues. Hopefully, that is behind me. Next week is the 2 year anniversary of Downtown Trains founding, and I am honored to be Site Q now with Bobby Boucher.

My Eyes are Closed…but I Can Still See It!

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

Always a lot of great 1-liners at Ground Pounder! Today, did not disappoint to that end. It was a cold and bright sunny morning at Jones Park, but even the flaming ball that is in the sky could not compare to the brightness (or tightness) of Pikachu’s pants! At one point, Shredder mentioned he had to close his eyes whilst running behind Pikachu due to the brightness, but could somehow still see (hence…the title of this BB). Other great 1-liners of the day:

“I think I’m lactating” – Shredder. “We all need to sign up on that Q Sheet so this jackass can’t Q here anymore” – Pikachu. “All my rocks are frozen to the ground” – Frenchie. “I’m just gonna pick up that slab of concrete” – Farva. “Small, medium, large. You must’ve missed something that day in elementary school” – Shredder.

FNG’s: – nope

Warm Up: SSH x 25, Daisy Pickers, Sir Fazio’s F/R, Imperial Walkers, Hillbillies all x 10, and Good Mornings x 21 (much to the agreement of Shredder and Pikachu).
The Workout: Now for the disagreement to begin. YHC decided to try something new to me today to ensure that all PAX chose appropriate sizes of rocks. You see…there’s been just a bit of mumblechatter recently that PAX aren’t choosing large enough rocks and that Farva could sit there and juggle with all other men’s version of “large” rocks. So each PAX were instructed to get a large rock from the familiar pile, a not as large but let’s say medium rock from the not so shiny but newer rocks down on the end of the trench, and finally, two small rocks that could be held and controlled in each hand. Each time PAX got a rock from the trench, they paid an entrance tax of 5 burpees. With rocks ready to go and circled up, we performed the following routine (rocks sizes denoted by L, M, S):

Shoulder Press, L x30, Wonderbras, M x25, 1-2’s, S x 20

Curls for the Girls, L x 30, Curls for the Girls, M x 25, 1-2’s, S x 20

Chest Press, L x 50, Alternating Merkins on Rock, M x 25, 1-2’s, S x 20

Rut Rows, L x 40, DeadLifts, M x 20, Bent over Flys, S x 20 (think it was somewhere in here where the agreement was made not to let YHC Q anymore)

Ground Pounders, L x 30, Ground Pounders, M x 25, Front Raises, S x 20

Rock Spanks w/o Consent, L x 20, Rock Spanks w/ consent, M x 20, Diamond Merkins, S x 15

PAX returned each set of rocks with a return penalty of 5, 10, and 15 merkins, respectively.

Wall of Pain time. We did a 15 count per PAX People’s Chair, followed by Prisoner squats x 50 (didn’t get to legs in rock circle). Finished up with a 10 count per PAX Ball to the Wall.

Mary: All in Cadence. LBC’s x30, Homer to Marge x25, WW1 x20, Good Mornings x 15
Announcements: New Monthly challenge coming, starting Monday. It will be 15 mins. of AMRAP KettleBell Snatches or Jump Squats, with a focus on form and explosive movement. 1st F planning on Monday night via Zoom, 8-9 PM.
T-Claps (Recognition): Pumpkin Spice for accountability and drive with YHC to complete last monthly challenge set as EC.
Prayer: Pumpkin Spice and Shredder have neighbors and friends struggling significantly with COVID. Lipstick and family for travels and peace in time of losing his aunt. My M for more restoration and healing. Saddiq and his grieving over loss of brother. YHC took us out…and I will be back to Q this great AO!

January 29 2021 – Westcott KungPOW (Burpees Extravaganza) QIC POTS

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

EC: 0 

PAX:  9

FNGs: 0 

 Warm Up:

52 Side Straddle Hops (SSH) and 2 Burpees

 The Workout: 

Mosey’d to church parking lot.

a. PAX partner’d up.

Partner 1

  1. Curls for the girls (with Rock)
  2. Overhead press (with Rock)
  3. LBC’s
  4. Triceps Extensions (with Rock)
  5. Freddie Mercury’s
  6. Goblet Squats (with Rock)
  7. American Hammers
  8. Lunges (with Rock)
  9. Bus Drivers (with Rock)
  10. Box Cutter’s

Partner 2

(Sprint to far end of parking lot)

  1. 5 burpees (rise and repeat)

b.  PAX regrouped to do 52 more Side Straddle Hops (SSH) and additional burpees

Mary: Mosey’d back to Westcott and PAX  provided several additional rounds of burpees and some ab work.

 Announcements: 

Ruck to Mama’s House in Fuquay and road side clean up for Hilltop Needmore  sometime in February

 Prayer: Fanny Pack’s M Courtney and Roger Roger’s friend Maggie.

Those rocks are like ice…

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

FNGs: none

PAX: @Finkle, @Fannypack, @Gamecock, @Martini, @Norm, @Spoonman, @Yosemite
Warm Up: Took a quick lap around the public gym stopping at each corner and did 20 SSHs, 10 mountain climbers, 10 good mornings/10 daisy pickers, and 10 Frankenstein’s.
The Workout:

Event 1:  Rockzercise

Each PAX went and grabbed a rock.  I may or may not have purposefully grabbed a big one!  We started with sets of 10 and built by adding 5 to each exercise going up to 25.  Caveat, switch to the left each time so that everyone could experience my big rock.  We did these exercises tri-cep extensions, overhead presses, rut rows, and bus drivers.  In between sets to get the blood flowing to the fingers we did seal jacks corresponding with the amount in each set…10, 15, etc.

Event 2: 11’s

We travelled back to the pavilion and did 11s with an ab exercise and then a leg exercise.  We started off with lbc’s and peoples chair, then finished it off with Outlaws and slow and steady deep squats.

Event 3: The final push

We went over to the wall and did 2 rounds of ascending testicles first with a 5 count from each PAX and then a 10 count.  Between those sets we did 20 lunges each leg.

Mary: Began with two rounds of Homer holds, a version of homer to marge with one leg up holding for a slow 10 count.  E2K’s with a 10 count cadence on both sides, 10 count cadence of reverse lbc’s, and 10 count cadence of box cutters.  Ended with have a nice day.
Announcements: New monthly challenge is coming soon, Q sheet sign-ups, and Ultimate at Ting on Monday.
T-Claps (Recognition): Great to have @Fannypack come out from the big city of HS
Prayer: Praises today!, @Yosemite’s M just got a new job, @Fannypack’s son’s birthday