Posts

Blocks, Bags, and Bells

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YHC kicked off a 7 spot Q Tour to take place in the FV this week. Most Q’s will have the feet moving quite a bit more and more as the week goes on. Sorry if you don’t like that but YHC missed out on a few key weeks of half training so…tough luck!

YHC finished up a bit of EC with Fram to see Banana Seat and FedEx at the ready! I brought some toys with me today.

FNG’s: nope
Warm Up: Good Mornings x16, Daisy Pickers x10, Sir Fazio’s (F/R) x10, Imperial Walkers x16, Seal Claps x10, Overhead Claps x10.
The Workout: I brought some coupons for dudes to use in various ways to get stronger. Cinder Blocks = Blockees, Ground Pounders, Swings, Murder Bunnies. KettleBell = Snatches, half and full swings. Dumbbells = Farmer Carry, Skull Crushers, or Bench Press. Heavy Bag = for Bench Press or Flips. 16 Total Rounds, PAX choice of exercise and coupon. Timer was 1 PAX running to shelter and back.
Mary: Mary melded into the workout. After our rounds with the coupons, we returned to the tennis courts for 11’s. Mountain Climbers and WW1’s.
Announcements: Frosty CSAUP being planned for December by 16-bit and Dauber. HSHM…run it or come encourage guys on!
T-Claps (Recognition):
Prayer: Veterans, sick or injured PAX. Reach out to fellas you may not have seen in awhile. It matters! Reach out to FNG’s you either brought or haven’t seen come back. It matters! As newer guys post more often, encourage them to step up to Q. It matters!

WE ARE THE BRUTE SQUAD

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FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.

Site 1

Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1

Station 2

Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1

Station 3 –

3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras

Station 4

Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows

Station 5

Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift

Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)

T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out

As promised a never done before F3 workout Indoors! Basketball full Court!!

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Warm Up: Moseyed to indoor Basketball gym.

Stood on Baseline for the Pledge of All Allegiance

Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.

I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!

 

Mary: No Time

T Claps: Bosshog and the new addition to the Family! Congratulations

Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!

Announcements: CSAUP 6-10 Saturday

Mutiny in South Wake

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AO: Mutiny
Workout Date: 08/16/21

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises

Main Event:
1) Dora 1-2-3 (100 Merkins, 200 LBCs, 300 Squats)
2) 10-15-10 pyramid in the shelter: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins
3) Partner up and grab rocks for partner rock work across the soccer field. One Partner performs AMRAP (As Many Reps As Possible) rock exercise while the other partner runs across the soccer field and back. Flapjack. Switch exercise once second partner returns. Repeato until Mary time. Various exercises were called: curls overhead press, etc.

https://www.strava.com/activities/5801453955

Mary:
Various abdominal exercises.

COT:
12 PAX (6 for Mutiny, 6 for Red October)
Announcements and Prayers

Naked Moleskin:
This was my ninety-fourth #F3Q21 #2021Challenge Q (ninety-eighth overall). Next Q is Wednesday at Possum Trot.
-Pigpen

QIC: Pigpen
PAX: Mutiny: FRAM, Fonzie, Sparky, Breach, Sprinkler, Pigpen
Red October: POTS, Frisco, Smalls, Money Pit, Gump, FedEx
Workout Date: 08/16/21

IPC week 1

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FNGs:
Warm Up:good morning, Frankenstein, micheal Phelps, oyo stretches
The Workout:

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 blocker burpee thrusters, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee horizontal block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee vertical block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

Announcements: 9/11 TM 5k, 9/11 stair climb, possible Fuquay 10k.

Prayer:praise for time with family, prayer for our country and health

Nice Little Total Body TRX Workout

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Big group of 6 PAX doing some high intensity TRX. A visit from Carpex @Frisco. Great work gentlemen!

FNGs: none
Warm Up: Pigpen led the warmup for both groups
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

Stack’em high

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FNGs:none
Warm Up:joined with red October for SSH, good mornings, windmills, imperial walkers, hillbillies and fazio arm circles. 10 oyo burpees
The Workout:starting at end of soccer field reverse hill climb where we performed 5 squats each round. Ran to end line and did the following adding an exercise each round  at goal box, between goal box and center line, centerline, between centerline and goal box, goal box and end line

5 squats

5 squats, run, 10 merkins

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH, shuffle 40 sec btw

Mary: 15 of each ww1, American hammers, homer to marge, pickle pounders, plank jacks
Announcements: Travis Manion 5k being held holly springs see slack
T-Claps (Recognition):
Prayer: military, health and family health

Magic Number 36

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Three years ago today several neighborhood friends dragged me to Kenny’s Grave to suffer a beat down by Banana Seat.  All I can really remember about it was how disappointed I was every time he said “recover” because I really thought that meant we got a chance to catch our breath.  Boy, was I wrong.  But here we are, three years later, having done things I would have previously said were impossible, all because of you men that have surrounded me over this time.  I am thankful for all of you and appreciate you all more than you know.

All that said, I did set out to kick your asses today.

Unfortunately (or fortunately, depending on how you look at it) time was against us today.  My plan was to do 36 reps of 16 different exercises but 45 minute just wasn’t enough time to make that happen.  I’d still like to think we got some good work in and got a good sweat going.

FNGs:

Welcome Just the Tip!

He’s a coworker of Fumunga’s.  His first job was at a restaurant, hence the name.

Warm Up:

No warm up lap since YHC is still nursing a heel issue.  Circled up for:

SSH x36 IC

Windmill x10 IC

Frankensteins x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

The Workout:

The Red October boys went up to the pavilion to do some TRX while we moseyed down towards the first stretch of parking spaces for my favorite routine, the Crab Boil!

We started at one parking line and crab walked two spaces.  We did Crab Cakes x12, crab walked another two spaces, Crab Humpers x12, crab walked another two spaces, Crab Jacks x12.  After that we took a break and did irkins x12, dirkins x12, and squats x12.  We worked our way back up the parking lot doing the same and then back down.  36 reps of those exercises done.

Next we moseyed down to the lower pavilion for some rock work.  Everyone grabbed a rock and did:

Curls for the girls x12

Tris for the guys x12

Bus drivers x12

We rotated rocks and did it another two time for a total of 36 reps a piece.

After that we traveled with our rocks up to the lot behind the swimming pool.  Here we did shoulder taps x12, bear crawled and pushed our rock across the lot, and then Bobby Hurly x12, and then bear crawl and push the rock back.  We did this two more times, but with the second and third laps being duck walks with rocks and then sprints.

We returned all but one rock (the largest) and then Indian walked while passing the rock down the line up to the bathrooms.  Here we lined up against the wall in People’s Chair.  The rock started at one end and was passed all the way down the line to the other end.  That was 1.  It traveled back for 2.  We continued until 12 were complete.  After that it was a 12 count IC balls to the wall.  YHC wanted to do it all another two times but the clock had other plans.  We did one more round of People’s Chair and BTTW, each in 12 count, before heading up to the Red October guys for Mary.

Oh, I almost forgot that I tried to also sprinkle 36 burpees in as well, doing 6 each time  we transitioned from exercise group.  We had gotten three sets in and were supposed to do the other three with the people’s chair and BTTW but, again, time was not my friend.

Mary:

American Hammer x10 IC

LBC x10 IC

Reverse LBC x10 IC

Knees to the left LBC x10 IC

Knees to the right LBC x10 IC

Homer to Marge x10 IC

Announcements:

Carpex Q Swap the last week of July and first week of August.  Check to see if there are any spots still open to Q

T-Claps (Recognition):

Great to see Boy George back in the gloom with us!

Prayer:

Fumunga’s neighbors who are expecting a child and the father just came down with COVID

Sunshine and his wife and their new born child

Unspoken

 

Men, it’s always an honor to lead and even more so to do on a day where I’m reminded what this all means.  I was very excited to also have Boy George and Noah’s Ark at CoT with us as they were both there at my first post as well.  I know they didn’t plan it that way but I thought it was pretty awesome.  Thanks for indulging me today.  I hope in three more years I’m writing another one of these.

 

010000

Cheers, Norm

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FNGs: None
Warm Up: Side Straddle Hop x20 In Cadence, Good Morning x5 In (slow) Cadence, Imperial Walker x20 IC, Sir Fazio Arm Circles x10 IC forward x10 IC reverse
The Workout:
1) Rack Em Stack Em: corner 1 burpees x5, corner 2 merkins x10, corner 3 squats x15, corner 4 American hammers x20 IC.
– From starting corner, head to corner 1 for burpees x5 and return to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then corner 4 (starting corner) for American hammers x20 IC, then back to corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
2) Mosey to side of school for raccoon crawl along the three sequential walls. Lunge walk between.
3) Mosey to rear of school playground and partner up for Dora 1-2-3. Half Dora due to time. One partner runs a lap on the loop while other partner does exercises. Flapjack and repeato until combined partner totals reach: 50 4-count plank jacks, 100 4-count Freddie Mercurys, 150 Jump Squats.
4) Mosey back to flag for combat/self-defense training led by Shredder
Mary: Dolly/Homer/Dying Cockroach/Flutter Kicks, all x10 IC
Announcements: Carpex Dads on 7/17 at 9am, led by YHC at full Metal Jacket AO. South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
T-Claps (Recognition): Safe travels and best wishes to Norm on his move to El Paso.
Prayer: Unspoken. Shredder took us out.
PAX (9): Farva, Beer Pressure, FedEx, Kitty Litter, Gump, Martini, Norm, Shredder, Pigpen

It was another hot humid morning at the Yard. The Warden did not disappoint.

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I arrived quite a bit early for to put all the coupons out all over the walking trails.

FNG: Nope

Warm Up: We moseyed to the upper parking lot where we circled up. We did side-straddle hops, imperial walkers, hillbillies, merkins, frankenstiens.

Workout: We moseyed left out of the parking lot onto Shady Greens Drive. While running Breach spotted some fire hose. Continued to Brushy Meadows where we picked up a cinder block. Performed squats here. Turned left onto Brushy Meadows towards Hilltop Needmore Road. Made a left on the red trail where we did more exercises. Moseyed towards the PVA and we located a set of tractor weights. Each PAX alternated taking the coupons. We dropped all the goods off at my vehicle and Indian Run to the lower Red trail (Back 9). Once we made it all the way to the bottom we found a 16’ Treated 8×8.

The PAX paired up with 8×8 and did squats all the way up while the remainder did AB exercises. Once the exercises were completed IC to 15 they ran to the PAX with the 8×8. Rotated and rinsed and repeated 4 times from bottom to top. We did LBC, Merkins, Plank Jacks, Bearcrawls, Burpees and several more.

Mary: We did several stretching exercises.

Annoncements: Check social media

Prayers: Unspoken