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Merkins or Jump Squats?

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PAX: Bobby Boucher, Bondo, Abe, Yogurt, Fanny Pack, Tetanus, Snap, Norbert
Warm Up: Ran the long way to the far parking lot by Grigsby to do some SSH, GMs, windmills, Daisy Pickers, Frankensteins, Hillbillies, and Fazio arm circles.
The Workout: I was trying to figure out a more creative version of 7s last night and came up with the bad idea to see if it would be harder to do Merkins after bear crawls or jump squats after hopping so we gave it a try.  Yogurt marked off probably about 20-30 yards and we did a round of 7s, everyone seemed to think that jump squats were harder.  Maybe Merkins Squats next time?

The we moseyed over to the rock pile for curls, triceps, ground pounders, rut rows, boobity boobity, Midget cookie pouches and sever other rock exercises
Mary:  Finished up at the tennis courts with Mary that included WWIIs, LBCs (front and side), low slow flutter, shoulder taps, Homer to Marge, and pickle pounders.  Everyone seemed to have got their money’s worth…
Announcements:  Tetanus and his M have created some sweet staff T-shirts.  Anyone who Qs 3 workouts at TBD gets one!
T-Claps (Recognition): Norbert for putting in his first real workout (only Ultimate up until today)
Prayer: Fanny Pack’s M Courtney is still working through some health challenges, prayers for her

Four(ty-Four) Strong

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Four showed up at Downtown Train for YHCs early birthday Q as well as last as Co-Site Q.  The theme for the beatdown was the number 44.

FNGs: Nope
Warm Up: Lap around library and to the parking deck; 10 burpees OYO; frankensteins; daisy pickers; SSH (44 in cadence)
The Workout: 4 Corners of the parking garage (run the long stretches, bear crawl south end, crawl bear southern end)

Exercises:

Corner 1: 10 burpees; 10 burpees; 10 burpees; 4 burpees

Corner 2: Monkey Humpers (44 in cadence); Lunges (44 in cadence); Squats (44 in cadence)

Corner 3: Dora (100 SSH, 200 squats, 300 LBCs; second partner climbed stairs); 44 second plank hold; American hammers (44 in cadence)

Corner 4: Peoples chair (44 seconds regular, 44 seconds arms straight out; 44 seconds arms above head); balls to the wall (44 second count); Peoples chair (44 seconds regular, 44 seconds arms straight out; 44 seconds arms above head)

Mary: None
Announcements: Last week of monthly challenge
T-Claps (Recognition): Nemo, Fanny Pack, and Dawgpound for coming out on my birthday
Prayer: Fanny Pack’s M

Let’s Take it to The Bank

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With full intentions on grabbing some EC this morning, YHC stepped out of the house on this January morning and as soon as I got to my car….lightning flash, thunder rumble. What??? January in NC. Wind blowing the rain sideways for awhile during the drive and upon reaching the Harris Teeter, I opted to not run EC with no other PAX being present and lots of lightning flashing at the time. Instead, I travelled the grounds (in my vehicle) to search for all possible closest spots of cover in the event the workout could travel a bit, but if we needed emergency cover. Safety first Q’s! As I waited, 2 PAX drove up and parked, honestly to my surprise, as they are relatively new to this operation we call F3. Laettner and Bobby Boucher were more than willing to step out and see what awaited them this morning. Big T-Claps to those guys for adhering to the core principle, “workouts are held outdoors, rain or shine, cold or heat.” The rain was falling hard as we commenced and some thunder continued to crack here and there.

FNG’s: Tough to headlock on a day like today.
Warm Up: SSH x 30 IC, Windmills x 12 IC and then heavy rain drove us under the Wells Fargo for a bit. Sir Fazio Arm Circles x 12 IC F/R, Imperial Walkers and Hillbillies x 12 IC. Standard Merkins x 10, Prisoner Squats x 30, 20 ct. per PAX People’s Chair.
The Workout: Rain having slowed, we ventured out. Word of warning if you don’t know…the rear on the shopping center becomes quite puddlesome when heavily raining. Shoes soaked for the day. We moseyed to the big red wall in the back and grabbed two handheld rocks designed for medium to high reps.

Shoulder blowout time with lots of noise provided by the downspouts. We did 28 counts IC of 1-2 punches with rocks (attempting to do fast hands…this was more for speed), followed by 28 count of Balls to the Wall. Repeato, except we did 21 counts, 14 counts, then 7 counts (per PAX this last one). Up the ladder we then went. PAX performed overhead presses with rocks IC followed by People’s Chair  for the same count. Counts were 7 IC, 14 IC, 21 IC, and 28 IC. Finally, we did 28 counts lateral raises with rocks followed by 28 count of BTTW, 21 counts of front raises with BTTW, 14 counts of bent over fly’s with BTTW. The PAX were glad when it was over. Mosey to the front of the building for a modified 7 of Diamonds.

YHC had previously planned to do the traditional version of this…both a stack and de-stack, but didn’t want to venture too far from potential shelter, so we chose a smaller loop out front and shortened the routine to fit the time left and eliminated 1 exercise each time around. Round 1: 7 burpees, 14 irkins on curb, 21 Prisoner Squats, and 28 alternating lunges. Round 2: 7 burpees, 14 irkins on curb, 21 Prisoner Squats. Round 3: 7 burpees, 14 irkins on curb. Round 4: 7 burpees. Round 5: 7 burpees. The rain was falling hard again about midway through this routine and I’d had enough of getting flooded out. Let’;s take it back to Wells Fargo for Mary.

Mary: 28 LSF’s IC, 21 Homer to Marge, 14 Pickle Pounders (all IC), WWI x 7. American Hammers x7 IC, WW2 x 14, 21 Shoulder Taps IC, and 28 LBC’s. Have a nice day!
Announcements: None except someone (Laettner) is doing his VQ at Thunder. Also, someone (Bobby Boucher) is joining Quiver as site Q of Downtown Train. Way to jump in and lead!
T-Claps (Recognition): These guys jumped into the rain with YHC. We made good on our duty stations today!
Prayer: Our Nation, COVID-19, recovery. Bobby Boucher took us out! To a drier tomorrow!

Can’t Even Feel It – TWSS

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FNGs: None 

14 HIMs posted to GP on a beautiful but bitter cold morning.  YHC brought the music box & a basketball.  Dauber was tardy but always appreciate his attendance. 

Warm Up: 10x3cts of: Good Mornings, Windmills, Willie Maze Hays,  Sir Fazio Arm Circles (both directions), Arm stretches

The Workout

Circle of Rock: Mosey to the Rock Pile pick a rock. Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows and of course Ground Pounders. 2 sets of 10x3ct Rock Spanks (with and without consent), 10x3ct Rock Press (3 sets), 10x3ct Windshield Wipers, 10×3 ct Rockies, 10x3ct Box Cutters

(Again – never any doubt on which rock is Farva’s – Good Lord Son!).

Heavy Hoops:

Due to crowd we only completed 1 round: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from all the 3 areas).

SSH (2 rounds), Plank Hold, Supermans, Squats, Plank Jacks, Lunges, High Knees, American Hammers, Split Jacks, Emperial Walkers, Hillbillies, and Goofballs

Burpees OYO for all PAX

Wall of Pain:

20×3 ct Moroccan Style Peoples Chair, 2 sets of 10×3 ct Ascending Testicles, 10x3ct Burnie Style Peoples Chair (let it rain)

COT:  10 Merkins, 10 Shoulder Tap Planks, 10 Catalina Wine Mixers, 10 ct Chill Cut Plank, 10 x 3ct LBCs, 10x3ct Freddie Mercuries, 10×3 ct 6 Inches,

Announcements: Wilmington Race moved to April,  Ultimate Frisbee – Feb 1st at Ting,

Prayer Requests: Pumpkin Spice ask for prayer for  a friend Mike who is hospitalized with COVID;  Shredder asked for prayer for Kristen’s family (Kristen was a 16 yr old in his church youth group that passed away due recently).  YHC asked for prayer through the grief therapy process. Prayer for kids with mental issues dealing with our current state of isolation.

Where is the Deer Corridor?

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YHC was just coming back from a foot injury as I took the Q this Sunday. Dropped a TV Table on my foot Thursday. Oh well…let’s give the foot a try. I end up running about 14 miles total with a drop-in from Nemo at our COT and then ran some with him post workout. But, I will say, in running EC today, I didn’t see any deer. Not the infamous albino or any others for that matter. This is strange because the deer usually happen to be plentiful on any EC Womble route.

FNG’s: None
Warm Up: Good Mornings, Frankenstein’s, Hillbillies, and Daisy Pickers  all IC x12
The Workout: A 6 mile route covering some of the famous named hills in Holly Springs including: Library, Elm Street, and Cemetery. This was followed by tackling not such bad hills themselves of Blooming Meadows and up the climb on the Greenway back to Womble. Pretty much we ended up with a somewhat figure 8 pattern around town. We did finally find the deer corridor. It was downtown next to the new construction site. We saw 6 regulars, but sadly…no albinos. It’s ok Vasoline, we all agreed it would be terrible to spot the albino without you there. Of course, Vasoline did complete a full marathon the day before, so the absence will be counted as “excused”.
Mary: None
Announcements: Long Ass Run will be re-scheduled due to Wilmington race re-scheduling.
T-Claps (Recognition): Cupid for pushing through the run for 4 miles as his neck bottomed out again. Focus and mental strength at play.
Prayer: Cupid’s neck, my M. Good surgery, but did not render desired results overall. Back to the drawing board. Honored to lead these men!

Another One Bites the Dust

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Great crowd for a morning workout at To Be Determined. 9 determined PAX took care of business with the heart of the workout being a musical Dora. A variety of songs were chosen and when a song ended, the associated exercise ended and a new exercise was performed throughout the next song. As one of my favorites came on, Another One Bites the Dust (By Queen), I couldn’t help but think of those poor souls that could not overcome the fartsack this morning. For some, they didn’t hear their alarm clock go off and perhaps for others their MOPED ran out of gas.

FNGs: None

Warm Up: SSH X 20, Frankenstein X 10, Imperial Walker X10, deep groin stretch for a 10 count, SFA X10 clockwise and counter clockwise

The Workout: Started with an Indian run around the soccer fields and to the amphitheater. PAX counted off by 2, the ones completed 10 Catalina Winemixers while the Twos performed Balls tot he wall. Then switch. Next round the ones completed 20 merkins while the twos performed peoples chair. Rinse and repeat. Then mosey to the pavilion where we partnered up. YHC had some pre-selected jams and a portable speaker (played softly so as to not disturb the peace). Exercises at play were Derkins, Dips and monkey humpers. One partner did an evolution of man up the pavement (bear crawl, then lunge walk then sprint) while the other Pax did AMRAP. When the PAX returned, they switched. When the song ended, PAX moved onto the next exercise.  Then a mosey to the tennis courts for Mary.

Mary: Not much time left so we did LBC X20 and another LBC X10 with a 1o count hold on each crunch.

Announcements: LAR – Check slack for Skidmarks post about the upcoming Long Arse Run, 3rd meeting with some discussion about potential 2021 Shieldlock and some pax gave insights into their experiences with the previous Shieldlock which was good because we had a few PAX that are new to F3. Also check slack for some volunteer work at Holly Springs food cupboard.

Prayer: Fanny pack for taking a professional development journey with eyes on potentially being a principle one day

Fighting Fit Tabata Bday Q

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FNGs:N/a
EC: Farva and Fanny Pack for 100 hand release merkins, 150 squats, and 200 crunches
Warm Up: side straddle hops, fozzy arm circles forward and reverse plus t-claps, good mornings, and daisy pickers
The Workout: I’m always looking for something new to Q and today it was a full body Tabata Circuit. 56 rounds of 20 seconds all out maximum effort, followed by 10 seconds of rest for the following:

Irkins, jump rope, Derkins, jump rope (Repeat)

chair kicks, mtn climbers, star jumps, mtn climbers (repeat)

bttw, wing chun strike combos, scorpion dry docks, wing chun strike combos (repeat)

Superman pull downs, jump rope, homer to marge, jump rope (repeat)

bicep merkins, jab cross combos, bicep body curl, jab cross combos (repeat)

dips, criss-cross hops (repeat 3x)

crab cakes, fast feet, t-stand kicks, fast feet (repeat)

Mary: 1 minute hollow body hold followed by 3 nonstop 45 second rounds of: extreme mountain climbers, tap crunches/Freddie Mercurys, Peter Parkers, and heels to the heavens reverse crunches

Announcements: Trail Run coming up late January/early February
T-Claps (Recognition):Fanny pack for the accountability and getting the challenge done, Norm for making it out in the miserable weather to support my Q.
Prayer: the country and the situation with the pandemic

Ground Pounder Plan-B Candyland

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FNGs: None 

7 HIMs posted to GP on a very cold but not raining morning.  YHC brought the music box & a basketball which proved to be useless.  

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles,  Arm stretches, Seal Claps, Windmills.

The Workout

Circle of Rock: Mosey to the Rock Pile pick a friend to share

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows, Wonder Bras,  Bus Drivers, and Ground Pounders

Mosey to the B-Ball court.  We attempted to do Heavy Hoops but the court was way too icey and the frozen net decided it wanted to keep the ball to itself so we went to Plan-B. 

Candy Land:

We played spin the wheel of pain (each color represented a different rep count).

5 Burpees, 20 SSH, 20x3ct Chill Cut Plank,  20x3ct Supermans, 5 Plank Jacks, 20×3 ct Lunges, 10×3 ct High Knees, 5x3ct American Hammers, 10x3ct Shoulder Tap Merkins, 10x3ct Boat Canoes, 5x3ct Freddie Mercuries, 20 Split Jacks, 10x3ct WWIIs, 20 Heal Taps, 20×3 ct Hillbillies and 20x3ct Emperial Walkers

Wall of Pain:

10x3ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Wilmington race still on as far as we know, PAX Monthly Challenge is ongoing,

Prayer Requests: Praises for all the surgeries that went well, Prayer for local, state and federal leadership to figure how how to bring the country back together, for our 1st responders and police, COVID victims and their families, those suffering with addictions or from depression.

T-Claps (Recognition): For Oboe doubling down with U-Turn and GP, For newbie Bobby Boucher already stepping up to co-Q this coming Monday.

Your Doctor Must Not Do F3

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A chilly morning that got warmed up in a hurry today at TBD. A certain PAX made an appearance in the Gloom today stating that he may have to modify, based on some doctor’s orders for a recently completed procedure. Technically, the care document he was given stated no physical exertion for 2 weeks, another PAX stated, “Well, your doctor must not do F3.” At times, F3 workouts, accountability, and brotherhood does make you feel superhuman. YHC was determined to pull out a few new exercise routines that I haven’t Q’d up before. However, YHC also vastly underestimated the amount of running to be completed at the workout in the pre-blast. Sorry fellas…please come see us at TBD again!

FNG’s: none
Warm Up: Everything x13. Good Morning’s, Frankensteins, Seal Claps, a quick mosey to the other parking lot, Overhead Claps, Sir Fazio’s (F/R), and Daisy Pickers.
The Workout: Here’s where I underestimated the distance and called a shorter run audible about midway through the routine. 11’s the long way in the parking lot. On one end, it was FoxHole Merkins (a WWI on the UP, a roll, and a hand release merkin on the UP…that’s 1.) The other end was Imperial Squat Walkers.

Next Up…we would do a Agility Ladder routine where YHC brought the fast feet ladder and some cones. Each PAX got a turn performing the routine of fast feet in and out in all squares of the ladder, followed by a quick side shuffle between cones, stopping at each one for an up/down. On each end, as PAX waited, we did Shoulder Taps IC and other other end we did LSF’s IC. We did this until all PAX got their turns in. PAX helped snatch up the toys and we moseyed over to the tennis court.

We assumed the People’s Chair position and waited until all PAX returned followed by a 10 count for all PAX. On to Jack Webbs 1/3 ratio. We started at 7 Merkins and counted down to 1. Final routine was about 70 seconds of continuous squats. Have a nice day!
Mary: Built into the routine.
Announcements: Monthly Fitness Challenge and channel on Slack…not too late to join and catch up!
T-Claps (Recognition): All the PAX for staying strong and no complaints despite false advertising by YHC.
Prayer: Continued recovery for my M and M of 187. Bondo stepped up to take us out.

Tyson Wins Again

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10 years ago our Forefathers set out and addressed an issue to a problem they didn’t know existed, Today we reap the benefits.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, SSH
The Workout: 10 Rounds with Tyson. Instead of running to the corners there would be kettlebell bear crawls on the long sides and Lunge walks on the short. We did the following exercises

  • Tricep Extensions
  • Rows
  • WWII
  • Thrusters
  • Burpee Snatches
  • Ground Pounders
  • Squats
  • Turkish Getups
  • Snatches

We did not make it to the last two exercises.

Mary: No times. Tyson knocked us out
Announcements: Q-Source by a Shield Lock, join the convo if you want, see Emeril. Monthly Challenge
T-Claps (Recognition): Everyone for getting out of the fartsack this morning
Prayer: Fanny’s M, Pumpkin Spice’s kids for traveling

Playlist brought to the by the Billboard Top 100 January 1, 2011

  • Firework – Katy Perry
  • Grenade – Bruno Mars
  • What’s My Name – Rhianna
  • Raise Your Glass – Pink
  • We R Who We R – Kei$a
  • Just the Way You Are – Bruno Mars
  • Only Girl – Rhianna
  • The Time – Black Eyed Peas
  • 6 Foot 7 Foot – Lil’ Wayne
  • Just a Dream – Nelly
  • Bottoms Up – Trey Songz
  • Black and Yellow – Wiz Khalifa
  • Like a G6 – Far East Movement