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The Magnificant 7

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PAX:  Gump, Hardy, Florence/FloJoe, Martini, Poopeater.  “Drive by” from Gamecock

FNGs:  Nope
Warm Up:  SSH, Air Circles, Imperial Walkers, Good Mornings, Frankensteins, Daisy Pickers, Windmills
The Workout: 7 rounds of 7 reps of the following 7 exercises:

  • Push ups
  • Squats
  • Sit ups
  • Burpees/Thrusters
  • Lunges (each leg)
  • American Hammers (IC)
  • Dips

Mary:  Mary-Go-Round – each PAX called a different core exercise
Announcements:  Long Ass Run
T-Claps (Recognition):  Gump for leading the great mumblechatter
Prayer:  PAX with inujury & Sickness

Next Weeek Will Will Learn To Count!

I’m Going to Disney World!

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AO: Disney
Workout Date: 09/23/21
I was initially scheduled to Q Disney when Epoxy died, and I asked for someone to step in for me so I could attend the Memorial Ruck at Green Flash instead. The boys helped me out, and I was happy to finally get back down there today. Site Q UTI had mentioned that there were cinder blocks stashed at the AO, so I planned to use them.

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

Main Event:
1) Sevens (merkins/star jumps) up the hill
2) Get the cinder blocks and partner up for Catch Me If You Can (Partner chase) with cinder blocks (chaser does 10 merkins before chasing). Two laps total.
3) Block work on the soccer field. One partner runs while other performs As Many Reps As Possible/AMRAP of various block exercises. Curls, Overhead Press, Block taps, Shoulder Taps, Grounder Pounder/Squat Thrusts, Elevated Homer to Marge, Irkins, Derkins, etc.
4) Return blocks and mosey to the baseball field fence for Balls To The Wall (10 count each PAX), People’s Char (same), Australian Mountain Climbers (YHC leads a single 10 count In Cadence)

https://www.strava.com/activities/6005627618

Mary:
PAX-led Mary. Various abdominal exercises.

COT:
11 PAX
Announcements and Prayers

Naked Moleskin:
I think the partner chase was a hit, once I explained it a couple of times. My bad.
We had a beautiful view of the moon and stars when we were out on the soccer field. Great time of year for F3!
The South Wake guys are always so gracious, and site Q UTI helped me keep the partner AMRAP work on track when the gazelles started to separate from the pack. I really appreciate the fellowship and support.
Disney needs Qs starting in October. Feel free to steal workouts, etc. UTI talking about past Backblasts being helpful encouraged me to address my Backblast Backlog. I still can’t let these silly things go. And this BB has caught me up. For now.
This was my one hundred first #F3Q21 #2021Challenge Q (one hundred fifth overall). Next Q is next Friday, 10/1 at Brick City.
-Pigpen

QIC: Pigpen
PAX: Kosher, Woody, Cancun, Bobby Dall, Florence/FloJoe, Cyclops, Beer Pressure, Bondo, Hardy, UTI, Pigpen
Workout Date: 09/23/21

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.

Ultimate Mutiny Pre-Summer Edition

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19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!

Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.

Legs, legs and more legs

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FNGs: none
Warm Up: Took a jog to one end of the parking lot. Then high knees, but kickers and karaoke to the other end.

SSH X20, Good Mornings X10, Wind Mills X10, Imperial Walkers X10, Hillbillies X10

The Workout: YHC was still recovering from the Murph on Monday, so upper body exercises were out. I settled on four corners.

  • Corner 1: mountain climbers.
  • Corner 2: tempo squats
  • Corner 3: step ups
  • Corner 4: lateral lunges

We started the four corners with 10 count, in cadence, each. Then 20 the second round, followed by 30, then back down to 20. Mosey on the long side, sprint on the short.

Crazy Ivan, who are back at Womble starting this week, were gracious enough to share the amphitheater with us on corner 3, and some pleasant mumblechatter was exchanged.

Next, we ducked into the picnic shelter for balls-to-the-wall oops, I mean people’s chair. 10 count down the line, X10 for a total of 70. Recover. Repeat two more times.

We had just enough time for two rounds of calf raises X10.

Mary: Ran out of time, so have a nice day.
Announcements: F3 South Wake picnic coming soon.
Prayer: Florence’s M’s job search, Hardy’s regionals

Marine Corps History at TBD 5/26/21

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11 Pax got a lesson in Marine Corps history as we took to Belleau Wood and Tripoli at TBD for a butt-kicking like no other @M4LIFE @swishersweet, @Hardy @Gamecock @Florence/FloJoe @Yogurt @Dahmer @Java @Cancun @HazMat and

@Breach on the Q/Drill Instructor/History Professor

Warm Up: All pax were issued a Rifle (aka a pool noodle) and we formed 2 squads for a platoon style movement to the lower parking lot for 22 counts exercises of (SSH, Windmills, Imperial Walkers/Hillbillies, and Prisoner Squats)

The Workout:

Evolution #1- Battle of Tripoli

April 27 1805- Marines march more than 500 miles across the Libyan desert to defeat the barbary pirates and rescue the crew of the USS Philadelphia. This is the battle where the Marines earned the nickname leatherneck due to the piece of leather they wore to keep the pirates from slicing their throats

Get into pairs and wheelbarrow around the track, every time that you have to switch you have to perform 5 burpees. Squat hold for the 6. We recused the crew of the USS Philadelphia and they had to finish the evolution with us. (2 Pain Sticks, 2 Sandbags and 2 Fire hoses) All the gear had to be carried by the platoon. 

 

Evolution #2-Battle of Belleau Wood -June 1918 

Marines charges machine guns nest with fixed bayonets and engaged in fierce hand-to-hand combat that took six days to accomplish, it was at this battle that the Marines earned the title Devil Dogs for their fierce fighting style and their inability to quit fighting. 

Rescue the crew and move on to the rock pile- get a medium-sized rock and line up across the parking lot. Frogger jumps with the rock across the lots. When you get to the other side 19 ground pounders, frogger back and do 18 ground-pounders, pick up the 6. 

Grab the crew and head toward the tennis courts for Mary

Mary:

Chumbawamba- I get knocked down, but I get up again. SSH for the non-course line and burpees/Turkish get-ups for the course, every I get knocked down you hit the deck and get back up.

Ended the workout with some bagpipe amazing grace to reflect on the upcoming Memorial Day holiday and what the cost of our freedom is.

Announcements:

Volunteer event this Sat in Holly Springs, Bacon is leading the charge check slack for details. For every pax member that wears Red on Friday at a workout Breach will donate $10 to the Travis Manion Foundation and if we get 75% or more he will double it.

Closed in Prayer

EVENing the ODDs

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FNGs: None

Warm Up: Mosey from parking lot to track. Hamstring Stretch, Quad Stretch, Pull knee to chest
The Workout:

PAX were instructed on the ground rules for the ME: ODD numbers must be completed in sequence. EVEN numbers are interchangeable throughout the non-stop 45 min timer. I/C exercises were to be done in proper cadence timing and lap work on EVEN’s were to be held to the spot you stopped on the track. i.e. Don’t start walking on bear crawls if your tired. PAX were politely told to have some self-respect and be honorable in their effort. To quote Pablo “I’ll be checking accountability and I ain’t your Daddy.”

PAX were instructed to pick up the 6 on EVEN numbered exercises. Flip a tire, bear crawl an extra distance, throw an extra rep or cadence rep to the 6’s way. Plenty of help given during lack of “will” moments.

I don’t have every PAX’s completed Events. (Each # is an event) But I can come back and edit as they come through.

Nemo: 6 , Mookie: 5, Breach: 6, 16 Bit: 4, Fanny Pack: 6, Maybeline: 7, Cupid: 6, Pablo: 6, FRAM: 6, Roger Roger: ? , Mad Dog 20/20: ? Floe/Joe: ? , Hardy: ?,

Lots of lesson to be learned from this: Help someone, Ask for help, Get past the surface of fear and pain, True Accountability, Steel sharpens steel.

Mary: Not time
Announcements: None (Too tired)
T-Claps (Recognition): Maybeline, Breach and Fanny Pack for EC.  ALL the PAX who committed to the workout. ALL PAX for competing against YOU vs YOU.
Prayer: Pablo’s Family Friend, Roger Roger’s extend families medical issues, Floe/Joe medical issues with family and wife’s getting job opportunities.

Just Hanging Out

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FNGs: Nope
Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
The Workout:
Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
then switch.
After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.

Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.

Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.

This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
1st group was won by 187 hanging for just over a minute.
2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.

So your challenge rankings looked like this.
1. Hardy
T2. Warbucks – 187
4. Pikachu
T5. All other challengers

Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.

Mosey back to the flag.

Mary:
25 Pickle pounders

Announcements:
Check social media

T-Claps (Recognition):
Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.

Prayer:
Florence’s wife job hunt.
Multiple cancer diagnosis
Injured PAX

YHC took us out

cletus

A Bunch of Hercules at Cletus

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Workout Date: 04/30/21
This is my second South Wake Q of the year, and also my second of 2021 at Womble Park. I had hopes to bring my FNG from March back out, but no dice.

Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
Side Straddle Hop x20 In Cadence (IC)
Good Morning x10 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles x10 IC Forward x10 IC Reverse
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Downward Dog with calf isolation stretches
World’s Greatest Stretch

Main Event
1) Partner up and mosey to the South end of the parking lot for BALLS:
Burpees x10
American Hammers x20
Lunges x30
LBCs x40
Squats x50
Partner 1 runs to the far end of the parking lot and back while the Partner 2 exercises. Flapjack when Partner 1 returns. Each Partner keeps their own counts and picks up where they left off when they come back from running. When squats are completed, start over. Continue for 4-5 running laps for each partner.
2) Mosey to picnic shelter for 10-15-10 pyramid of Left-Right Step Ups, Irkins, Dips, Elevated LBCs, Derkins
3) Mosey to rock pile for various rock exercises (Curls, Triceps, Overhead Press, Bent Over Rows, Rock Taps (Nipplers, but tap rock instead of nipples), etc. Stay at Rock pile for Mary.

https://www.strava.com/activities/5217209113

Mary:
Mary with the rocks: American Hammers, LBCs, Flutter Kicks, Elevated Homer to Marge, etc.
Have a Nice Day.

COT:
5 PAX
Announcements: South Wake Challenge (Q sheets are already full for May!), F3 South Wake Dads on Saturday, Blood Drive. F3 Wendell on Saturdays, F3 Day of Service 6/19.
Multiple prayers, including healing for a nephew’s child, a parent with COVID symptoms, and travelling families.
UTI took us out.

Naked Moleskin:
Womble is a lot darker in the morning than in the evening! We hung out in the well-lit parking lot until things started to get brighter.
During the workout I learned that Cletus is named after the character in the Eddie Murphy Nutty Professor movies, not the character from the Simpsons.
YHC was feeling the generation gap with some mumble chatter about FloJo. PAX knew the Sir Mix a Lot reference but didn’t know whom he was referencing.
Using rocks/blocks in Mary has been a nice switch up.
Offsite coffeeteria was nice, once I was sure I hadn’t gotten lost on the way.
Nice group of guys, hope to see more of South Wake in the future!
This was my thirty-fourth #F3Q21 #2021Challenge Q. Next Q is Monday at Garner Station in…uh… Garner.
-Pigpen

QIC: Pigpen
PAX: Abe, Florence/FloJoe, Katniss, Pigpen, UTI
Workout Date: 04/30/21

Make Cletus Great Again

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FNGs:Not today

Warm Up:
Nice mosey over to far parking lot. On the way, Lipstick was spotted coming down Stinson so PAX waited patiently in the parking lot for him. While we waited we did 10 SSH followed by an increasing burpee. Lipstick arrived and hid in the bushes just before 5 burpees, so we welcomed him to the party with 5 burpees. Good mornings, windmills, Sir Fazio arm circles, and squats were done.

The Workout:
Mosey to the amphitheater for 1st stop on our tour:
3 sets of 10: box jumps, erkins, dips, derkins,

Indian run to hill behind baseball fields.
Stop #2 was a repeat of a DoubleD beatdown at Possum Trot.
11’s: bear crawl uphill, star jumps at top, crawl bear down, squats at bottom

Indian run around the track to the next parking lot.

PAX lined up for a Guantanamo line across the parking lot.
-Lipstick tried to break Pikachu’s hip. Brexit questioned his return to F3.

Indian run back to tennis courts.

Still a little early for Mary, so PAX circled up for some Howling Monkeys, 2 rounds of 10 counts. Lots of grumbling when YHC called for round 2.

Mary:
PAX lay flat on their backs for a little music time. YHC turned on Flower by Moby. Sally up/Legs up straight at 60 degree, Sally down/Legs down to 6 inches. Keep heels off the floor the entire song. That was a long 3 mins 28 secs.

A little time left, so we did: homer to marge, single leg home to marge, american hammers, and have a nice day.

Announcements:
Wild Turkey birthday
SHP build delayed to 6/12 – https://www.signupgenius.com/go/10c0d49aba823a3f4c61-shpncfuquay14
Spring Classic support on Sat ~8am at Bass Lake Hill
JOCOGA CSAUP sign-up – https://docs.google.com/spreadsheets/d/1NDNwxH89e7fCSJpJAH67Vwx-sZQb_qFTOL7a0WfjZjw/edit?fbclid=IwAR0k64t97c67KOXBZNcJfXZ1tmaSPR_byxGzTkVVDNImg-QZMJvHjL27omI#gid=0

T-Claps (Recognition):
All the PAX for making Cletus great again.
Brexit and Wild Turkey for making it back out in the gloom.

Prayer:
Brexit’s upcoming surgery

YHC took us out.