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When the Lights Come On!

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A Tour De Womble as the birthday week Q streak continues. Got a seed idea the night before from Mookie asking about a song and artist, so we gave it a try! It worked well!

FNG’s: None
Warm Up: Good Mornings x15…that’s all.
The Workout: Mosey over to the far parking lot for some fast feet, curb crawls, Shoulder Taps IC x15, Irkins x15, Dirkins x15, and inverted curb crawls.

We moved over the the band shelter next for a 10 ct. per PAX People’s Chair and then Balls to the Wall. We then did Step-Ups x20, and Dips x20.

We then moseyed over to the picnic shelter for a picnic table/bench/abyss irkin crawl. We split the group in 2, one group used the tables/benches, while the other did LBC’s IC. Turned out each group got 60 LBC’s done.

We then did an Indian Run up to the ball field parking lot (the rougher one) for a rock push to the top, a plank hold, and Cusack return.

The PAX went on another Indian Run down to the Pit for a 7’s series. Foxhole Merkins on one end of the field, run, then Star Jumps on the other. We got a little over half when YHC realized it was time to mosey back to the tennis courts for Mary.
Mary: Took a quick 25 Fence Squats and then on our six for a little Jason Aldean. Whenever the line “when the lights come ON!!!” it was a burpee. During all other parts it was mostly shoulder taps, Pickle Pounders, some LBC’s, and Homer to Marge. Good times!
Announcements: CSAUP at Hilltop Needmore Oct. 16th. 3rd F activities for HollyFest.
T-Claps (Recognition):
Prayer: FloJoe has a friend who’s got family on ventilators with COVID.

The Rope is Thick…and the Pipe is Sweaty!

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All I know is the title of this Backblast contains two statements that WERE said by PAX at today’s workout. I just don’t know sometimes…

FNG’s: none
Warm Up: SSH x25 IC, Seal Claps x10, Overhead Claps x10, Imperial Walkers x8, Hillbillies x10, Good Mornings x12, Daisy Pickers x8, Squats x15
The Workout: PAX took turns leading various counts of the following ground exercises (most of which attached the plank position). Merkins, Shoulder Taps, Peter Parkers, Mountain Climbers, Pickle Pounders, El Lobos, more Merkins, LSF’s.

Pain Stations: The timer was a runner doing a short lap. The stations were Tire Flip, Pain Stick Squat, Kettlebell full swing to overhead, Kettlebell Row, Ballistic Curl with mace, Blockees, Battle Ropes, Dumbbell Bench press w/ 45’s, Brick Shoulder Progression. Everyone got in about 2 whole rounds.
Mary: Time for more distributive leadership. These PAX are good! PAX took turns calling Mary exercises which were: LBC’s, Freddie Mercury, Homer to Marge, WW2’s, Side Plank Stretch, 6 In. Hold, Box Cutter, Merkins, LSF’s.
Announcements: Brute CSAUP Oct. 16th. Breach has lots of free Apple Pie LiquidIV, 3rd F channel has info regarding partnering with town for Holly Fest.
T-Claps (Recognition): Sunshine in the house!!! Back out in the Gloom brother, we are better with you!
Prayer: YHC and job/career transition, Ricoh…F3 brother and family recovering from COVID/family still with illness, Sprinkler mom. Bondo took us out!

Emeril Meant Business Today

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9 PAX to celebrate YHC’s birthday Q! Number 42 was on display for some of our time as well as a quick team effort to “lift guys up”. Emeril…my polish brother…was definitely the man going after it the most today as he took the Main Street Hill hard…every time today! Great work and thanks for joining me to celebrate life!

FNG’s: None, however YHC wasn’t sure because I can’t see in the dark and thought maybe…BossHog was someone else.
Warm Up: SSH x20 IC, Good Mornings x10 IC, Sir Fazio’s F/R x10 IC.
The Workout: A full lap around the soccer loop/ramp stopping for a total of 42 Burpees along the way as we made our way up to the Main St. flagpoles.

Next, we did 11’s. Merkins at the flags, Ground Pounder’s with rocks from the hole up by the street. Emeril was motivated today!

We did a full loop of Indian Runs, with stops along the way to do partner rows (2 PAX act as base, other PAX does inverted rows and rotate). We did this 4 times along the way. Each PAX did 5 rows per stop. We did a quick stop for a silent BTTW by the ticket booths.

We ran down to the guardrail to do 42 dips before heading for Mary.
Mary: Freddie Mercury, LBC’s, Homer to Marge, Pickle Pounders all either x15 or x20.
Announcements: CSAUPS in Carpex and here on October 16th.
T-Claps (Recognition): Emeril…beast mode!
Prayer: YHC took us out. Praise for Pikachu’s M starting a new job!

Take it Easy!!! The Rock Will Withdraw Consent.

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I haven’t been to Ground Pounder in quite awhile with all the BRR training, so YHC decided to jump in there and get some! 4 PAX learned that the rocks will give consent for rock spanks, but only for so long! It just gets too freaky and painful!

FNG’s: none
Warm Up: SSH, Daisy Pickers, Sir Fazio’s, Imperial Walkers, Hillbillies, Squats x15, Shoulder Taps x15 IC.
The Workout: Over to the rocks, selecting a rock that was challenging but could be travelled with. We Cusacked the rocks over to the disc golf stairs and did a reverse pyramid of exercises starting with 13. The exercises at the bottom of the hill/stairs was Merkins, at the top was Ground Pounders. We began with 13 merkins at the bottom, 12 Ground Pounder’s at the top…and so on. Farva had mentioned we hadn’t been to this hill in awhile, so YHC was glad we took the trip!

Next up, we Cusacked the rocks over to the bleachers by the ball fields and spoke of various birth control methods…wait…what?

At the bleachers, we repeated the same 13 ct. descending pyramid with 13 Rut-Rows to begin, with Bleacher Merkins as well.

Staying in that area, we finished 13 Dips, and 30 ct. Rock Spanks IC. We also completed 15 Dirkins and 30 rock Shoulder Press.

We did Curls for the Girls all the way back to the rock deposit point. Finished with a long-version People’s Chair/stretch on the wall time.

Mary: 15 Counts of the following: Heel Taps, LBC, Dying Cockroach, Homer to Marge, American Hammers. Dialed it down with a 10 count Good Mornings.
Announcements: Brute CSAUP Sat. Oct. 16th, Hilltop Needmore. Gump continues to try to navigate the team for vocational scholarship.
T-Claps (Recognition): DOA…often riding over to GP to get the extra work in!
Prayer: Unspoken. YHC took us out!

Hope Ya’ll Enjoyed That!

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YHC decided to take the Sheepdog crowd on a metaphoric journey through the mountains and mimic the experiences I had last weekend at BRR!

FNG’s: no
Warm Up: Imperial Walkers x12 IC, Hillbillies x13 IC, Frankensteins x12 IC, Seal Claps x13 IC.
The Workout: Every race starts fast…jitters are there, blood is pumping. Fast Feet with Up/Downs called by YHC for about 3 mins. to get the pulse going.

We moseyed over to the awning/wall area for a 5 ct. per PAX People’s Chair. This was followed by Step-Ups x 30, Squats x35, and Single Leg Bulgarian Squats x15 each leg.

We did a scout run to the back track/playground area.

On a tough run, sometimes you have to get your mind ready to just “settle in” to the suck. Each PAX took a turn in pairs running around the track while all others did Burpees OYO. Once all PAX had gone, we did a rinse and repeat but with LSF’s instead. You against you type of thing…

We then completed an Indian run up to the front to mimic the fast quick leg.

Finally, we finished with a game of perseverance as we embraced the Mountain Goat. The PAX did a long bear crawl, stopping along the way for a reverse countdown of Mountain Climbers/Diamond Merkins, beginning at 7 reps.  This lasted about 8 minutes. We did take a time or two recovery, because that is how to run smart on the Mountain Goat!

Mary: 25 Counts of the following: WW2’s, Homer to Marge, LBC’s, and Freddie Mercury. Finished with planks and pigeon.
Announcements: Strongman CSAUP on 10/16…sign up on Slack. Sleep in Heavenly Peace may need a bed build again.
T-Claps (Recognition):
Prayer: Fireball and his knee and friend (Jared) with COVID. Loss of Cyclops employee. Wrangler lost his brother. Peace and hope in those places. YHC took us out. Honor to lead and tell a few tales!

Honoring all responders in the 9/11 attacks!

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16 PAX got out this am and Honored those of 9/11 at Disney. We reflected on 9/11 and the rich history and heritage of FDNY. Truly sad that so many lost their lives that day. We honored them with our workout.

FNG: Welcome (David) TomTom

Warn Up: Had several pieces of fire hose that the PAX picked up. Moseyed to the end of PVA. SSH IC to 20. Good morning and cotton pickers all while I was giving facts of 9/11.

 

Workout: Moseyed over to PVA near football field. More 9/11 facts while we did squats, Frankenstein’s and we paired up for a patty cake merkins around PVA.

Next up we headed over to the side of the school. Here we learned that FDNY Ladder-3 lost the most firefighters assigned to this Fire Station. 27 was the number for wall sits and BTW. Moseyed over to the steps in the parking lot where I nominated Fanny Pack to pick 5 people. Once this was done we went up the stairs and moseyed over to the tennis courts. Here I had hidden 5 Scott Air Packs with the bottles. Those lucky 5 were the winners of wearing these packs the rest of the workout. This was to make everyone aware of what it takes to wear this for long periods of time…and we did not even have on any gear. Once everyone donned their air packs we moseyed down the stairs over to the High School Parking Lot. I had 6 sections of hoses. We broke off in 2 groups at opposite ends of the PVA. Exercises were done while the group pulled the hose to the end of the lot…there we switched up. Keep in mind that we were still caring the hose on our shoulders. We did 2 rounds of this and pulled all 6 sections 50’ long over to the Abyss. Here YHC had lights set up on the steps where we traveled them top to bottom and did exercises at the top.

 

Mary: We did several exercises all while learning facts of 9/11.

 

My message was it never gets old helping others. The feeling and reward are great. Those first responders responded selfishly to help others not knowing so many would lose their lives on 9/11.

In this job you have a sense of fulfillment & purpose. You have a higher purpose and you have stuck up for the people around you. You have served the richest and poorest. Seen people at their worst. Firefighting is really one of those egalitarian careers that looks out for all.

 

Bottom line I get paid to ride a Big Red Firetruck!!

Announcements: See Slack or FB

Prayers: Pots has a cousin needing prayers.

 

Thanks for allowing me to lead this morning.

As it Turns Out…We did Have Phil Collins

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The 4th Anniversary of Crazy Ivan, YHC had the pleasure to Q. So many great memories, at least for YHC for Crazy Ivan. After all, it was my first post ever in F3. Great guys like Nemo, Chips, Dauber, Dawgpound, and Dahmer have carried the torch for Holly Springs’ big Friday kettlebell workout. Thank you. YHC had joked in the pre-blast that Phil Collins would make the playlist, since I’d heard that Ivan had strayed away from the traditional metal playlist and got all soft. As it turns out, YHC was serious because I found a new use for Phil…see Mary!

FNG’s: no
Warm Up: Sir Fazios x 12 IC (F/R), Good Mornings x 12 IC, Imperial Walkers x 12 IC.
The Workout: Each man Cusacked his kettlebell to the end of the the long parking lot. We moseyed back to the end. We sprinted to get our kettlebell and did Wonderbra’s to certain points along the parking stretch. We repeated this until back to the official circle.

6 Exercise Tabata…the time is two PAX doing a certain Thang.

Thang 1: Carry our Atlast Ball (75 lb.) friend between 2 cones and do 5 merkins on the ball at one end and then return.

Thang 2: Farmer carry 2 45 lb. dumbbells to a heavy bag and do the DIY bench press x 15.

The rest of us in the circle did 3 round of each of these 6 exercises AMRAP: Halos, 1 Leg Deadlifts, Swings, Midget Love Handles, Midget Cookie Pouches, Snatch.

When finished we rolled over to the bandstand for a 10 count per PAX alternating People’s Chair and BTTW.

Mary: So YHC has tried to pull off some crazy stuff at workouts…but I can’t believe this worked and was well-received. Phil Collins – Take Me Home. We did Mary exercises during the verses including WW2’s, LBC’s, Dying Cockroach, American Hammers, Heel Taps, LSF’s, Freddie Mercury’s. These were done OYO. At the “I don’t mind” part, YHC would call for a plank hold. At the “Take…take me home!” part, YHC would call for a chill cut plank. It worked perfectly!
Announcements: Brute CSAUP, Breach 9-11 Heroes Run.
T-Claps (Recognition): These PAX…playing along with my shenanigans.
Prayer: Pikachu M and new job possibility, the men, women, victims of Afghanistan. Cancun took us out!

To Be Determined 08/11/21

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AO: To Be Determined
Workout Date: 08/11/21

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Mosey across Stinson for Jacob’s Ladder (burpees) on the path
2) Mosey up stairs for wall set: Balls To The Wall (group 10 counts), People’s Chair (group 10 counts), Australian Mountain Climbers x10 IC
3) Mosey to the tennis courts for Rack Em Stack Em: corner 1: burpees x5, corner 2: merkins x10, corner 3: squats x15, corner 4: American Hammers x20 IC. Proceed through the corners in this order: 0-1, 0-1-2-1-0, 0-1-2-3-2-1-0, 0-1-2-3-4(0)-3-2-1-0.
4) Mosey to the shelter for 10-15-10 bench pyramid: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins

https://www.strava.com/activities/5774309401

Mary:
Probably Dolly, Homer, Rosalita, Heel Tap Freddie Mercurys

COT:
5 PAX
Announcements and Prayers

Naked Moleskin:
T-claps to HAZMAT for pushing this morning!
This was my ninetieth #F3Q21 #2021Challenge Q (ninety-fourth overall). Next Q is Thursday (tomorrow) at Bradford’s Ordinary in Carpex.
-Pigpen

QIC: Pigpen
PAX: HAZMAT, Florence/FloJoe, Hardy, Fanny Pack, Pigpen
Workout Date: 08/11/21

Lucy Found New Ground

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As promised in the pre- blast, we’d be a traveling circus hitting some hills today. After an EC run where Dahmer joined us for a bit, we saw Flojoe and Poopeater pull in the parking lot.  After YHC asked if Poopeater was good for a field trip, we rolled on. It was like running through soup this morning, but Poopeater found some new lawns to fertilize!

FNG’s: None, otherwise YHC wouldn’t have done this.
Warm Up: SSH x20 IC, Seal Claps x 19 IC, Imperial Walkers x 7 IC, Hillbillies x 7 IC. Let’s go!
The Workout: The basic path was and out and back down Elm Street with a right turn up Library Hill and back again. Between 2-2.5 miles were logged by the PAX on our journey today. We stoppped along the way at various locales doing Hand Release merkins x 15, then Hand Release Merkins x 25, Prisoner Squats x 30, Monkey Humpers x 20 IC, Shoulder Taps x 30 IC, then Squat Jumps x 15. When we got to the traffic circle on Library Hill, we bearcrawled the circle, followed by fast-feet on the circle.  The return trip basically saw the PAX stop at the same places and doing the same aforementioned exercises.
Mary: LBCs x30 IC, Homer to Marge x20 IC, WW1 x 15. Plank and Pigeon stretch, then a 2 minute Have a Nice Day… I mean lay on the ground and look up and shut up… if you are like YHC… somebody has to force you to stop for a minute or two.
Announcements: Derek Davis 5k Aug. 21, Travis Manion 5K 9/12, Brute CSAUP Oct 16th.
T-Claps (Recognition):
Prayer: Cancun and wife with job opportunities, unspoken.  YHC took us out in the ball of sweat. Now… can it cool down please!

When We Get Up that Hill

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YHC found that he had the Q at the “happiest AO in SouthWake” today. My favorite place to Q…so much to do here. Lot’s of EC today, glad I rolled in at the last minute to join lots of other PAX for a couple miles.

FNG’s:no
Warm Up: Good Mornings x12 IC, Everything else x 10 IC including: Sir Fazios (F/R), Frankenteins, Windmills, Mountain Climbers x 25 IC.
The Workout: Moseyed around the soccer field to the big dark disc golf hill. We went up that hill 8 times. At the top we did an exercise and we crawl-beared back down. At the top we did: 20 Prisoner Squats, 20 Shoulder Taps IC, 15 Star Jumps, 15 Merkins, 10 Burpees, 10 Squat Jumps, 5 diamond Merkins, 5 SSH IC.

We did a 2 line Indian Run back to the main lot for a teamwork circle of pain. The objective… work in a team of 4 to bang out 500 of each of the following exercises: Merkins, Squats, Mountain Climbers, LBC’s, SSH.

Lots of help and picking up the 6 to get all groups done.
Mary: 20 Counts of: LSF’s IC, Dying Cockroach IC, Homer to Marge IC, Big Boy Sit-ups, Pickle Pounders IC, and Superman’s various cadence.
Announcements: Breach has the Breach22 discount for the 9/11 5k… do it! Brute CSAUP coming up Oct. 16th…do it.
T-Claps (Recognition): POTS, for showing YHC that hill way back when so I could make use of it.
Prayer: FRAM and his father in law with double pneumonia. Unspoken. YHC took us out!