Posts

I’ll stomp a decaying coon but I ain’t stepping on that!

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

EC:  ShamWow, Katniss

It started out as a normal day.  I passed ShamWow as I drove in late for EC and he politely turned around to accommodate my lack of discipline.  We traveled the familiar route with some mumblechatter along the way.  At about the first mile along holly springs road, we abruptly parted from our path like the red sea did before Noah.  There was something in the road that caught both our attentions.  I can only describe it as a cylindrical object about 8 inches in length, purple-ish, and appeared to be made of silicone rubber.  Neither of us had any interest in positively identifying the object as we never broke stride as we abruptly (key word) parted from our path and continued on our way.

FNGs: Not today
Warm Up: 25 SSH, 15 Hillbillies, 15 Imperial Walkers, 10X Fazio Arm Circles FW & REV, 15X Overhead Claps, 15 X Seal Claps, 25 SSH
The Workout:

With a full week of rain, it was hard finding motivation to get back in the gloom.  I’m glad the Q sheet was open for Cletus forcing me to endure another workout in the rain.  It brought thoughts of discomfort and made me ponder why we seek comfort and shun discomfort.   It brought spiritual reflection.  My take away – I have never grown or gained anything by being comfortable.  We grow and gain from discomfort and hard work (discomfort).  Comfort is a time for praise and recovery so that we may go do uncomfortable things!  And balancing them is the trick.  I think everyone can find examples of this in their life by asking the question – What made you who you are?  I imagine there are some uncomfortable memories balanced with times of great joy.  As we get older it is much easier to accept the normal and seek what we have found to provide us comfort.  An F3 workout is a great 45 minute (only) discomfort embrace that provides the correct perspective for the rest of the day whether it brings us challenges or rewards.  We shall conquer the day and be thankful that mostly we have 1st world problems.  This message was less succinctly delivered during Thing 2 which brought a lot of discomfort.

Trying to avoid the downpours so headed to the shelter.  Divided into two groups.

Thing 1

Group 1 BTW  Group 2 10X Derkins Switch

Group 1 Preachers Chair Group 2 20X Dips Switch

Group 1 BTW Group 2 20X Erkins Switch

Repeat

Break in the rain so a trip around the soccer fields, plank hold for the six

Repeat Group 1 and 2 exercises with Derkins going to 20X

Trip around the soccer fields, plank hold for the six

Thing 2

Mosey to the rock pile to select 2 small rocks (some did not heed the advice)

Tabata – 1 minute AMRAP, 10 second rest

5 rounds – overhead press, squats, tricep extentions, curls for the girls, shoulder arm raises

Completed 2 sets, and needed a break, so a trip around the soccer field plank hold for the six

No time for a 3rd set and no time for Mary!

Mary:  Not today
Announcements: RUNE – last day to sign up, ShamWow dropped some knowledge on us and reminded us the treasure is in the journey and not the destination.  Should have been there if you want to know more!
T-Claps (Recognition):  All Pax for embracing the discomfort today in order to grow
Prayer:  Cupid’s grandfather is not doing well and has been battling cancer for a long time (10 years).  Prayers for Cupid, his grandfather, and family during this time.

Celebrating another trip around the sun

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

Having survived another trip around the sun, I set off to Q Disney, while I was weather watching the last couple days it went from no rain to getting soaked to it might rain to it will rain. We ended up with a mostly no raining workout.
FNGs: none
EC: Nemo and Pablo
Warm Up: Quick loop out of the parking lot and back to the flag, with tweaking my calf again. We did 24 Imperial Walkers, 25 Hillbillys  10 Sir Fazio forward and back, 15 daisy pickers, and 10 good mornings.
The Workout:
             Thang 1:  Went to the soccer field, grab a partner, I had set 3 cones out. Partner 1 would do 10 count balls to the wall, 20 shoulder taps, and Peoples chair                                          until their partner gets back. Partner 2 would do 10 merkins, 15 ankle grabs, and 20 squats. We repeated this 3 times adding 5 to the merkins, ankle                                   grabs and squats reps.
              Thang 2: Head to the shelter for some Dora 123. 100 step-ups, 200 dips, and 300 lbc’s.
              Thang 3: One round of 7’s on the parking lot, consisting of Carolina Dry docks and Star Jumps
Mary: Popcorn Mary consisting of Freedy Mercuries, Six Inches, low slow flutter, Side Crunches, WW1’s, and others.
Announcements: Rune sign-ups,  F3 10th anniversary in January
T-Claps (Recognition): Fanny Pack for letting me take his Q spot, Texas Ranger, and his 2.0 seahawk from Carpex for coming out.
Prayer: Pablo’s, Hobo, and Martini families as they deal with loved ones in Hospice.

NMS: Since having found F3 just over two years ago, I am probably in the best shape I have been since my late teen’s early twenties. F3 has changed my and my family’s life for the better, and it means a lot. Thank you.

Promises and Threats

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

12 men and “mans best friend” posted up on a misty morning at Womble, DETERMINED to get stronger.  Beautiful sky with eerie clouds as YHC finished up the lone EC and the sun came up today. We…are so small! Throughout the workout, several quiet but notable moments took place as we made our way through this AO site that has so many options.

FNG’s: nope
Warm Up: It’s official… some pax think YHC’s voice is too loud for the neighbors. I’ve heard the mumbling gents… and might…lower the volume. SSH, GM’s, Sir Fazios F/R, Seal Claps, Overhead Claps.  All IC. Mosey to the other lot for Frankenstein’s.
The Workout: Think this May be some variation of “curb appeal” as Deadbolt mentioned that term twice during the Thang. Pax line up in parking spots. Wide Grip Merkins followed by bear crawl across, on to Irkins on the curb, into WW2’s, on to a lunge walk back.  Started with 5 count of exercises. Repeato each time going up to 10,15, 20 reps each exercise.  This was done with 25 LSF’s IC as an audible.

Indian Run- 2 Squads.

Groups Indian run opposite ways on the track til impact. At each impact point, YHC called some exercises. 30 squats, 20 merkins, 10 squat jumps, 5 burpees. So we did 4 rounds of this.

At some point, FloJoe disappeared to lose a little weight in newly opened facilities at the parks. Yogurt, like the Master he is, kept track and got FloJoe back to the rocks.

At the rocks, all pax chose carefully. Each pax calls an exercise for the group to do AMRAP whilst he runs a parking lot loop. Notably, POTS being the first to call burpees…leading the youngsters of the group to follow suit at some point.  POTS… way to be an example to them! Call out burpees=nobody likes you.  But we’re not here to be liked! Snap called bus drivers, but he’s fast… thank God!  FloJoe having lost 2 pounds during the facility trip found newfound creativity and called for Sweat Angels with Rock.  Just before finishing, Mookie turned to YHC and said, “ if you call burpees this last round I’m punching you in the face”. YHC obliged, called burpees, accepted the “poke the bear” challenge, and mentioned in departure for the loop, “I guess were fighting when I get back!”

Rocks finished, we moseyed back to the flag for Mary.  I mean, the rest of the pax moseyed…Mookie….ran….hard! He caught up with Sprinkler and two of them were in pretty full stride pushing each other to the end!  Way to challenge, poke, and push people to get better today Mookie!

Mary: Doc led Mary with some LSF’s, Boat/Canoes, and some LBC’s IC. Solid work all around. And in the words of Tetanus, “ that was a little bit of everything.”
Announcements: Sign up for the Rune. Doc is looking to some usual suspect pax at TBD to step up and join YHC as the new site Q’s.
T-Claps (Recognition): Mookie for challenging others to be better, stronger, faster.
Prayer: Keep yourself safe as you return to the new normal.  My daughter Julia.  Our Nation, our leaders, people who are sick or afraid.  God commands us not to be afraid, but we need His strength and others when it’s tough.

Yogurt Celebrates BDay With 55 Burpees; Fanny Pack Leads TBD

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

Yogurt led eight PAX for a non-stop workout centered around 55 burpees. Fanny Pack led seven PAX for some 11’s and more…

Warmup: Mosey to amphitheater, spread out for 11/55 burpees. I asked Go-Gurt to help me account for our five sets of 11 burpees.

Stop 1: Amphitheater

  • Ledge for dips, greenway downslope for derkins
  • 55 dips and 55 derkins, completed in five sets of 11

Stop 2: Picnic shelter area: 11 burpees to make it 22/55

  • Mosey to tennis court area: Needed a break from burpees, so we did ab work in sets of 55

Stop 3: Top of Ivan lot: 11 burpees to make it 33/55

Stop 4: Bottom of Ivan lot: modified Red Barchetta

  • Sets of 55 SSH, 45 Mtn climbers, 35 something else at the top
  • 55 curb step-ups at varying paces at bottom

Stop 5: Top of Ivan lot for 55 more burpees to make it 44/55

Stop 6: Tennis courts for 11 more burpees to make it 55/55!

 

TBD Led by Fanny Pack

Round 1: Ivan lot: Sevens with burpees and alternating lunges

Round 2: Amphitheater: Step ups, squats, irkins, dirkins, dips, several rounds of BTTW and People’s Chair

Round 3: Tennis courts: Ascending ladder to 11 of Jack Squats (squat replaces air press) with sprints in between

Mary: Combined Masters and TBD. Lots of ab and core work in sets of 55 or 28. We did not stop until 0615.

Prayer requests: Fanny Pack’s daughter, who is overcoming stomach-bug-type illness, but seems to be slow recovery.

Announcements: Yogurt turns 55, nothing major

May 15th Cletus: Started Friday off right but I stopped Short! as Hardy killed the Q

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

FNGs:  YES!  Nick Singleton AKA Moped headlocked by Tetanus
Warm Up:  The usual – SSH’s, Fazio Arm Circles FW & Rev, Daisy Pickers, Good Mornings
The Workout:  A tribute to @Yogurt as we headed to one of his favorite places the Pit today.

Thing 1:  11’s Burpees and Plank Jacks across the field.  I tried to add an extra 11 Burpees at the end but got called out that I had it wrong (but Hardy would save the day!), so we headed up the stairs.

Thing 2:  Divided into two groups, 1 group BTW, 2nd group 10X merkins, Switch.  10 count Merkins was long enough so we went to 20 on round 2.  20 seemed to long but there was 1 PAX that couldn’t get enough.  For round 3, it was group 1 peoples chair, group 2 – I requested an exercise, no one had time to respond before Hardy called out Burpees. 10 X Burpees it was.  Repeat for round 4.

Thing 3:  Headed to rocks as I had pre-blasted last week and didn’t deliver on.  15X Curls for the girls, 15X Tricep extensions, 10X overhead Press, 10X Squats, Repeat

Mary:  Popcorn Mary – 15X Pickle Pounders, 15X LSF’s, 30 Merkins (Hardy killed the Q on this one as I was forced to “stop short” and forget what Florence called out next 15X of something), 15X Homer to Marge, and finally Have a nice day.
Announcements: Check Slack
T-Claps (Recognition):  @Moped for hanging in until the end
Prayer:  All those affected or helping with Coronavirus

May 8th Cletus: What have I done!

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

FNGs:
Warm Up: The usual, SSH, Fazio arm circles FW and Rev, Overhead Seal Claps, Seal Claps, Daisy Pickers
The Workout:  Stack em and Un-Stack-em:  Around the soccer fields with a stop on each side at the parking lot, we stacked 10 Burbees, 15 Merkins, 20 Sumo Squats, 25 Freddie Mercuries and then repeated with a full stack and then began the un-stack.
Mary:  A core annihilation brought to you by Aquaman, I really don’t remember as I was forced to modify but it was intense and definitely had some boat/canoes in there.
Announcements:  I don’t remember, need to shake off the rust and start posting backblasts in a timely manner.
T-Claps (Recognition):  Everyone for completing this workout, it was a Mother#%#@!
Prayer:  Shame on me, I remember Fanny Packs daughter and her stomach bug but there was another significant prayer request that slips my memory.

May 1st Cletus: F3 is Back Baby!!!

/in /QIC:
PAX: , ,

FNGs: None
Warm Up: The usual – SSH, Fazio arm circles, Overhead Seal Claps, Seal Claps, Fazio Arm Circles FW & Rev
The Workout:  Modified Murph, 1 mile stroll, 100 Merkins, 200 Squats, 300 LBC’s, 1 mile stroll
Mary: No time
Announcements:  We’re back Baby!
T-Claps (Recognition): Fanny Pack and Florence braving the gloom!
Prayer:  That this epidemic  shall pass

E-Ticket Rides at Disney

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

FNGs:  None

EC:  ShamWow!, Nemo and Full House

Showed up to Disney with three workouts planned in my head.  I wasn’t sure how many PAX would take my challenge after taking a picture of the abyss and posting it on the socials.  I wanted to make sure I had a plan for 3 PAX, <10 PAX or  >10 PAX.  It was a very long time since I had taken the 22 mins drive at o dark hundred in the morning.  I drove in silence doing a walk through in my head of the planned activities.   Planted the flag and greeted PAX I had not seen in 8 weeks.

Warm Up:  Nine PAX and a pooch took to the pitch after a mosey around it.  Completed SSH, Hillbillies, Good am, Seal Claps, Overhead Claps, Fazio Arm Circles, and static arm stretches.  The pitch was beautiful (flat, manicured) with temps  in the high fifties.

The Workout:  Mosey to the abyss.  Paired up for a Dora: 100 merkins, 200 LBCs, 300 SSH; hold squat/ completed squats and helped PAX finish their Dora.  Thanks for the assistance on the count of SSH Nemo – apologies for not clarifying single vs four count SSH.  Partner not doing Dora, ran/walked the stairs.  At the bottom of the stairs, PAX completed 5 Star jumps before starting back up.  Some PAX chose running up the dirt trail parallel to stairs.  Indian run back to pitch.  Nice sprints by Yogurt and POTS.

Mary: Lots of yoga.  Popcorn 10c AB work.

Announcements:  See Slack/FB

T-Claps (Recognition):  Special shout out to my Shield-lock brothers:  Masters for their support.

Prayer: YHC took us out.  Prayers for injured PAX, everyone struggling with pandemic, first responders, delivery drivers.  Honored to lead.

Disney is “officially” opened for business

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

FNGs: None

EC: Skidmark, ShamWow!, Nemo, Pablo

Notable Absences: the beer deadbolt promised for after the workout

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, Windmill IC x10, IW IC x 10, HB IC x 10, Sir Fazio Arm Circles IC 10 forward and 10 back, seal claps x10, overhead claps x10

The Workout: PAX split into groups of 4 or 5 and did an Indian run over to the high school main entrance.  2 rounds of 10 Irkins, Derkins and Dips on the benches or curb.  Then PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary taking the long way to admire the abyss on the way.

Mary: All exercises in cadence: LSF x20, Boxcutter x20, Homer-to-Marge regular x10, right leg up x10, left leg up x10, pickle pounders x20

Announcements: see FB and Slack

T-Claps (Recognition): Barb Key (Deadbolt’s M for tolerating him for 26 years, Happy Anniversary!)

Prayer: Continued prayers for Fanny Pack’s daughter and Wallaby

Avoiding Crop Dusters at TBD

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

ToBeDETERMINED reopened today with 9 pax plus a Poopeater ready to get after it! YHC and Doc collaborated to be sure we had a plan for both the workout and how to keep social distancing order among the Pax. After all, this is TBD, so YHC had 3 separate plans for work today and let the pax choose some options during warm-ups. POTS chose the number 25. Doc chose a hybrid workout (rather than running/no running), and hardy chose the track (rather than bandshell or tennis court). These choices led us to a BLIMPS workout. How’s that work??? Only YHC knows…

FNG’s: None

Warm Up: Good Mornings, Fazio Arm Circles, Frankenstein’s, Windmills, and Imperial Walkers. Mosey on over to the track.
The Workout: BLIMPS. Exercises and each of the four “corners” of the track as we successfully moseyed roughly 2.5 miles during the workout. Exercises were: 5 burpees each corner, 10 lunges IC each corner, 15 IWs IC each corner, 20 merkins each corner, 25 plank jacks, and 30 Squats each corner. YHC told various pax to call cadence on our travels and they did a fine job. Also learned an important rule…DO NOT follow Pikachu on the left…he may “crop dust” you!  Just sayin.

Groups did plank hold to wait for the six at the end…much to certain pax chagrin. Yogurt was very focused as it seemed to demonstrating a technique to Sprinkler at the last stop. A few calls of “take your time fellas” and it was back to the flag.
Mary: Only time for 20 Pickle Pounders IC
Announcements: We’re back baby!!!!
T-Claps (Recognition): Doc and his leadership as site Q showing me the ropes this week!
Prayer: Our leaders with important decisions to be announced Friday. Military and first responders. My daughter Julia, stomach virus last ten days….seems to be recovering.

So thankful… to lead, sweat, and mumblechatter alongside you mighty men!