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Ultimate in the Pit

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Tonight’s workout was pre-blasted as ultimate frisbee and clearly that was popular with the pax based on the 18 people that showed up to play. Turf fields were reserved but the pit across stinson and down the hill had plenty of open space. After a quick Alpine sighting we began.

FNGs: Puberty & Do-si-do – welcome men!
Warm Up:

SSH x10

Daisy pickers x10

Sir Fazio Arm Circles x10
The Workout:

Ultimate frisbee. First half of the game was 3x merkins everytime the disc hit the ground, second half was 3x squats. Scoring squad called an exercise for eveyrone to do – Fumunga called burpees multiple times.
Mary:

Not tonight
Announcements:

RUNE continues – remember you can’t win in the first week, but you can certainly lose.
T-Claps (Recognition):

FNGs Puberty and Do-si-do for coming out on a hot evening. Skidmark for getting them out there.
Prayer:

Fantastic message from Breach about Travis Manion foundation and how important that type of work is especially now with everything going on in our country.

Pablo/Particle Board/Rain Maker’s mom – see 3rd F channel for arrangement details.

Back to avg numbers at the U!

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FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out

17 PAX for an Anniversary Rock Beat Down at GP

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A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip.  Some ran during U-turn.  One showed up at 7:00 am.  Lots of mumble chatter from start to finish.  Great seeing Farva out for the first time since the start of the pandemic.  Very excited to see Dusty too (no pull-ups today).  Just an AWESOME turnout men!  Sorry Norm you were told the incorrect location.


FNGs: Yes!  Welcome Lance Huber – NABS.  Thanks PAX who helped me with our welcoming speech.  Great job Pumpkin Spice for bringing him out.  Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises:  good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH.  Ended with 5 burpees OYO.

The Workout:  I asked the  PAX to grab a medium-sized rock.  Let’s just say, some PAX were more zealous than others.  There would be no rock rotation.  In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises;  (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six:  6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair.  Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise:  20 Ground-Pounders.  After 3 years, I finally learned there is a squat at the bottom rather then bend over.  Thanks Forceps!

No time for a field trip.  Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs.  Have a nice day.

Announcements:  RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition):  16-bit for incredible virtual Workouts!  Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer:  Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic.  YHC took us out.  UNSPOKEN.

 

An incredible honor leading you men this morning.  Thank you for making my three year anniversary very special.

Drowning in Kenny’s Grave

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FNGs: None

4 HIMs showed up to KG this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  10 Windmills, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10 Goof Balls

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets; Mosey around building after each series.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 2 sets of 10’s – Trunk Twists
  • 2 sets of 10’s – Bus Drivers
  • 2 sets of 10’s – Rutrows

Mosey to pavilion to get out of the deluge of rain.

  • 20 x 3ct LBC’s
  • 10 x 3ct Pickle Pounders
  • 10 Erkins
  • 10 Dips
  • 10 WWIIs
  • 10 x 3 ct Homer to Marge
  • 10 x 3ct single leg Homer to Marge
  • 10 Derkins
  • 15 x 3 ct American Hammers
  • 20 x 3ct 6 inches
  • 10 x 3ct Scissor Kicks
  • 20 x 3ct Chilcutt Planks
  • 10 x 3ct Box Cutters
  • 10 x 3ct Plank Jacks
  • 10x 3ct Mountain Climbers
  • 10 Dips
  • 10 x 3ct Rockies
  • 10  x 3ct Lunges
  • 10 Merkins
  • 20 Hate Handles (Side crunches)
  • 20 Step Ups
  • 20 x 3ct Split Jacks
  • 20 x 3ct SSH

T-Claps for Norm with a 2 mile solo EC

Announcements:  Run the Quay cancelled (virtual run available and possible live run with a small F3 contingent).

Prayer Requests:  Prayers for  Mr Terrific and his family.  For continued prayer for me and my family still dealing with loss of our beloved son. For our corporate and government leadership.

 

Just Like Gonorrhea

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After months of Qing and not being able to move I made sure to incorporate lots of movement in to my return to Qing outdoors.  Over two miles were put in during the course of the workout.  I had also thought of several names for this backblast, going back and forth between several because I wasn’t able to land on my favorite.  Ultimately it was Forceps that gave us what you see here today.

FNGs:

None

EC:

LED, Norm, Fonzie, FedEx

Warm Up:

Mosey up over the hill to the parking lot of the shopping center on the other side.  Circle up for:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Squatted Moroccan Night Club x10 IC

Imperial Walkers x10 IC

The Workout:

We moseyed to the sidewalk leading back up the hill and lined up for Walk like an Egyptian.  This is a lunging Indian run type deal where the PAX line up and lunge forward while the one in the back lunge walks to the front.  When he gets up there everyone takes a step to lunge with the other leg and the next guy goes.  The plan was to do this all the way up the hill.  This is where we got our backblast name, as everyone started to talk about the burning in their legs.  The hill was longer than I remembered so after about 60% of the climb I called an audible and we ran up the rest of the hill.

We crossed the bridge and did a bear crawl Indian run down the hill to the entrance of the park.  From here we took a quick jaunt in to downtown Varina and to the mural wall where we lined up for BTTW.  Each PAX counted to 10 as we held it up there.  This parking lot didn’t have the necessary number of curbs so we crossed the street to the small parking lot in front of the Brickhouse.

Each PAX grabbed a parking spot with a curb to put their feet on and did a dirkin.  We then crab walked across the parking lot to the opposite side, put our feed up on the curb there and did two dirkins.  Back across for three dirkins.  We were supposed to go to 13 but a quick look at the watch told me that we weren’t going to have enough time to get everything in that I wanted to if we went to that, so we stopped after 5.  I don’t think anyone minded.

Back at the park we partnered up for some B.L.I.M.P.S.  Partner one started a slow mosey while partner two did 5 burpees and then ran to catch up to his partner who then stopped and did 5 burpees of his own.  This then went to 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, and 30 squats.  Again, due to time constraints we stopped after P but LED insisted that we needed our squats so we circled up and fired off a quick 30 count of squats all together.  After that it was off to the tennis courts for…

Mary:

Circled up for a LBC circuit.

Regular LBC x10 IC

Reverse LBC x10 IC

Knees down to the left LBC x10 IC

Knees to the right LBC x10 IC

Announcements:

Sunday morning the first Adopt-A-Highway cleanup is taking place on Hilltop Needmore road.  We’ll be working on a 1.67 mile section of the road.  LED will have bags and vest and potentially gloves but please try to bring your own.  2.0s over 12 are welcome according to NCDOT regulations.  Information is on Slack and you can always reach out to LED for more information.

Prayer:

Norm took us out this morning.

Prayers for Mr. Terrific that his job interview goes well today.

Martini’s mother who is in her final fight with cancer.

All of the people affected by the virus, either those that are sick, those on the front lines helping fight it, those helping keep us all running, those who’s jobs are affected by it, and anyone else who has been waylaid in some sort of way by it.

 

010000

It’s Friday, Friday. Gotta Get Down On Friday

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In the immortal words of Rebecca Black:

Yesterday was Thursday, Thursday
Today it is Friday, Friday
We-we-we so excited
We so excited
We gonna have a ball today

I’ve really felt lucky this week to Q all these online virtual workout.  It’s been really fun and I’ve really enjoyed every part of it.  Creating the beat downs that involve really not gong anywhere has been an exciting challenge and was something that I honestly never thought I’d be able to pull off, let alone 6 of them.  It has really helped me push myself in trying create something challenging while also not terribly boring.  Listening to me count cadence in an empty garage has to be torture enough that I feel obligated to try to bring a decent workout.  It was an outstanding week. That being said, man can I not wait to sleep in tomorrow.  And I don’t even mean real sleeping in, just sleeping until the kids eventually wake me up.

I had a really good workout planed.  Had it all typed up and ready to go.  Hit save and….nothing.  Textpad froze on me.  I lost the whole thing and it was midnight.  $#!7.  Now what?  I tried to recreate it from memory.  I feel like I got close but I know I forgot some good stuff.  My order wasn’t quite the same either.  Oh well, we’ll never know how much better it might have been.

FNGs:

Still no one

Warm Up:

SSH x20 IC

Good Morning x10 IC

Daisy Pickers x10 IC

Windmill x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

For today I tried to hit most of the major muscle groups and tried to not have to repeat.

Goofballs
Squats
Zombie crunch – LBC with legs to the side
Merkins
Bat Wings
5 burpees
Lunges
Hand Release Merkins
Windshield Wipers
Scorpion dry docks – carolina dry docks with one leg up
Back plank
5 burpees
Step ups
Wide grip merkins
Turkish get ups
Cooler – Hold side plank and bring one leg up and then back down then knee up to your chest and then back down.
Groiners
5 burpees
Gas pump – Start with you legs up in LBC position, then extend out to a 6″ position and back up.  That’s 1.
Jack Webbs
Reverse lunge
Mountain climbers
Zebra butt-kicks – Start in standard plank and then, with one leg, pull in and then kick upwards, like you’re a zebra kicking a lion in the face.
5 burpees

Once that whole circuit was done we did some irkins, dirkins, and dips finished off with some fast paced toe taps on an object.  We were on for 30 seconds, off for 10, on for 30, etc.  I think we did 4 rounds of it.

Mary:

American Hammer x15 IC

Reverse LBC x10

Low slow flutter x10

Box cutter x10

Homer to Marge x10

Announcements:

We’re all now officially on lockdown.  Traditional AOs are currently on hold due to the stay-at-home order issued by Wake County.  This AO is now on the Q Sheet so feel free to throw your name in the hat and Q  one.

Prayer:

All of us, going through all of this.  It’s been a challenge, and will continue to be, but we’re all doing the best thing we can to help out.  Stay strong and reach out to your brothers if you need anything.

 

010000

Leg Day

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It was a record day at Containment Area this morning with two PAX on the live steam working out along side me.  With the previous two days being very upper body focused I decided today would be a day for legs.  If I could make my legs hurt half as much as my chest was hurting then I would have felt accomplished.

FNGs: None

Warm Up:

SSH x20 IC

Squatted Moroccan Nighclubs x10 IC

Windmill x10 IC

Sir Fazio Arm Cirlces x10 IC forward and reverse

Alternating Toe Touches x10 IC

Daisy Pickers x10 IC

Butt Kickers x10 IC

The Workout:

The structure of this workout wasn’t too dissimilar from yesterday’s.  I had a set of leg exercises to do, followed by some rest which was really just working other muscle groups, and then repeating back through it.  I had a few routines for the end in case we had extra time.

The leg routine went as such:

Bolt 45s.  Much like yesterday’s Colt 45s but with squats.  We did 15 squats to the halfway point, then 15 from halfway to all the way down, and then 15 full squats.

Lunges x10 each leg

No Surrender x10

Air Squared x10 IC – Basically it’s a wall sit but without the wall, so you’re just holding squat, while doing overhead claps in cadence

Al Gore x10 IC

Apolo Ohno x10 IC

Box Jumps x10

Slow Squats x10 – Down slowly on the 1, 2, 3 count and then come back up on the 4

Monkey Humpers x10

To take a break we worked in some shoulder work:

Plank routine – Started by holding normal plank for a silent count, then brought our hands together for a diamond plank, back out to standard plank, then to wide grip plank, then back to standard plank.  About 30-45 seconds total.

Air presses x10 IC

Plank routine

Air presses x10 IC

After the shoulder work we rinsed and repeated it all.  This got us to around the 30 minute mark.

The last routine we did was something I found on  the exicon called Sleep Walkers 1 2 3.  We started with 1 squat, 2 toe touches with each leg, and 3 lunges. The second set was 2, 4, 6 and then 3, 6, 9 and so forth until we were at 10, 20, and 30.  This took a lot longer than I was anticipating and brought us to the 45 minute mark.

Mary:

OYO today.  Out of respect for PAX’s time I didn’t want to keep them past time.  I read the list of exercises I was planning on doing for Mary and told them they could do them on their own if they wanted.

Announcements:

None this morning but between then and now Wake County has issued the stay-at-home order.  We all know about it by this point, I’d hope.  Tomorrow morning will be the last day for outdoor AOs.  This AO has been added to the Q Sheet and we’ve already got one HIM signed up to Q on Monday.  Let’s share the love and get creative with our workouts.

T-Claps (Recognition):

H1N1 has consistantly been watching the videos of the live feeds later at night and getting his work in.  He thanks me but, really, thank you brother.  It’s you guys that are the driving force behind me doing this.  I’m glad it’s been helpful and am hopeful it’ll continue to be in the coming weeks.

Prayer:

All of our healthcare workers that are out there fighting  the good fight.  They’re running low on protective gear so pray that they get all they need.

 

Lets finish this week off strong tomorrow.  I’m up for the 5 pack Q!  I’m also really looking forward to sleeping in on Saturday.  See you in the virtual gloom.

 

010000

Rock Crabs

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YHC pre-blasted to have something heavy on hand because we’d be doing some “rock” work.  Also decided to throw in several exercises in the crab position.

FNGs: Nope

Warm Up:

Standard merkin x10

SSH x20 IC

Nancy Kerigan x10 IC forward and reverse

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

This whole routine was performed three times with our “rocks” –

Colt 45 (15 curls from the bottom to half way, 15 from half way to the top, 15 full curls)

Elf on a shelf x10 IC.  For these you start with your “rock” beside you.  Pick it up and lift it as far above your head as you can reach and then put it back down beside you on the other side.  Done in cadence it was one up, two down to the other side, three up, four back to original location.

Triceps curls x10 IC

Ground Pouders x10 IC

Bus Drivers x10 IC

Halo x10 forward and reverse

Goblet Squats x10

Deadlifts x10

Rut-rows x10

Then came the crabs.  Most of these were also done with our weights.  On the last exercise I quickly found that having the weight there would have been bad news for any future pickle pounders, so YHC quickly modified.

Crab cakes x10 IC

Crab humpers x10 IC

Crab jacks x10 IC

 

Once all three sets were complete we did some plank work.  We started with a standard plank and alternated raising our arms.  From there we did Catalina Wine Mixers followed by mountain climbers and finally plank jacks.

Finished up with some runners stretch and pigeon pose.

Mary:

American Hammer x10 IC

ABC’s

Box Cutters x10 IC

LBC x10

Announcements:

Nothing new to announce.

Prayer:

For all PAX dealing with the craziness in their houses right now if they have kids.  Even if not, when was the last time you spent this much time with your M?  Prayers also for all of our medical staff out there fighting the good fight.

 

Thanks for everyone that has been watching the stream, either during or after.  I honestly can’t wait until I get to see you all out in the gloom again.  Tonight we had a photographer come to the house to do porch photos where she stood on the sidewalk and we stood on our front porch.  We had everyone dress up in something that represented something they were missing.  My son wore his baseball uniform, one of my daughters was in her girl scouts uniform, my wife in her junior women’s club shirt.  I had on an F3 shirt.  I miss seeing your sweaty, gross, ugly (not you Dauber) faces and I can’t wait to get out there just in time for it to heat up and hate smelling you all at COT.  Stay safe.

 

010000

Community Q & 3rd Cousin’s 18lb Suck Tubes

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With pollen and the fresh sent of hot garbage in the air at U-Turn, YHC was on the fence about posting at Ground Pounder this morning. Dauber applied a quick headlock in the Panera parking lot and before I knew it, I was in the Jones Park parking lot. Dauber in a fresh ‘newer’ smelling shirt was planting the flag as 3rd Cousin opened the back tailgate to his truck. It was about 7:26am by that point and none of us knew who ultimately had Q as we hadn’t seen site Q Forceps yet. Dauber quickly put a plan in place to have each one of us Q some element of the workout, where he would take the warm-up, 3rd Cousin would take the Main Event, and YHC would wind things down with Mary.

As that plan was put into place, Forceps and DOA arrived just in time to find out we had a trifecta Q planned for this morning.

7:30am hit and we were off with Dauber’s warm-up.

Warm Up: Quick lap around the lot and circled up for SSH X20, Fazios X10F\10B, Seal Claps X10, Imperial Walkers X 10, Hillbillies X10, Daisy Pickers X10, Frankensteins X10, Morocan Nightclubs X10 all in cadence. Once we were all good and warmed up, 3rd Cousin jumped in without missing a beat.
The Workout: Quick Mosey to behind the bathroom shelter for some People’s Chair with all 5 PAX calling out 10 counts in cadence, followed by 10 Merkins, then 5 count Balls to the Wall from each PAX, Rinse repeat 2 times. Once complete, 3rd Cousin took us back the long way around the bathroom shelter back to his truck. Apparently, he had fabricated several aluminum tubes each weighing 18lbs a piece. They were about shoulder length wide and really took the guess work out of picking out the right size rocks this morning and wondering what crazy crater someone would leave the other within rotations. He had informed PAX that these aluminum tubes are primarily fabricated for the suction tubes usually found at car washes. We affectionately referred to them as ‘Suck Tubes,’ primarily because of the exercises and reps 3rd Cousin had us do with them.

Round 1- Curls for the Girls X20 (cadence Count), Tricep Extension X20 (Cadence Count), Squats X20, Bus Drivers X10 (Cadence Count), Ground Pounders X20 (Cadence).

Round 2- More of the same except decreasing reps to 15

Round 3- More of the same except decreasing reps to 10

3rd Cousin then passed the Q off to YHC, leaving about 17 minutes.  YHC took PAX on a mosey around the lot and headed to the fences with 2 rungs surrounding the playground.

Each PAX occupied a space on the fence for some Erkins, Derkins, and Dips on the top rung X20 a piece. YHC instructed PAX to the lower rung for same sequence X10. By that point, YHC was getting rave reviews  based on the audible grunts and groans. Called for another rinse repeat mosey around the lot and then back to the low cement walls surrounding the playground. Called for PAX to perform step ups X20 (10 each leg), followed by 20 more Erkins.

Quickly mosey’d back to the lot where each of the 5 PAX occupied a parking space. Each lunge walked to the curbs situated between the lines and performed 20 Shoulder Taps in cadence. Lunge walked back to start, 5 Burpees OYO, Lunge walk back to curb to perform derkins X20, Lunge walk back, 5 Burpees OYO, lunge walk back to curb, Dips X20, lunge walk back to start, 5 Burpees OYO. Circle up for Mary..

Mary: LBC X20 IC, Low Slow Flutter X20 IC, American Hammers X20 IC, Freddy Mercury X20 IC, Pickle Pounders X20 IC, Nipplers X 20 IC, followed by a series of stretches and a Shawshank to cap off the morning.

Not alot of mumblechatter this morning, but definitely alot of effort and hard work. Great job, Men!

Announcements: Check Slack
T-Claps (Recognition): Those running virtual 1/2’s and Full Marathon’s this morning. Dauber on the double down this morning with U-Turn and Ground Pounder. 3rd Cousin for bringing some great new toys. YHC is a big fan of these tubes. The weight and shape is perfect and easy to perform exercises.

Prayer: All those impacted by COVID-19, Military and First Responders. Forceps took us out.

You Checked this Place for Fire Ant Hills, Right???

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YHC’s eyes opened for some reason at 03:57 this morning. I don’t normally EC but it’s something I want to start adding to my game. I’m awake anyway, so why not today? A great morning for a workout at “the Dog”!

YHC pulled up, strapped on the headlamp and to my surprise another guy gets out of his car and says, “Hey, I’m the new guy. Todd invited me…good to see you.” An FNG…in all this COVID madness…and he’s here for EC! Way to go EHing Norm. Now Norm is usually like clockwork when it comes to EC, so YHC was surprised he didn’t join FNG and I for the EC.  After a few neighborhood loops we also caught up to Forceps. That’s 3 for EC today. A solid start.

EC: Fanny Pack, Forceps, Tool Time

FNG’s: Welcome Tool Time!
Warm Up: After mandatory disclaimers, we mosey to the back of the school and circled up for SSH x 30, and 10 count of Good Mornings, Seal Claps, Overhead Claps, Sir Fazios, and Frankensteins.
The Workout: Indian run around the school.  YHC had promised in pre-blast that I’d be doing something I’ve never done at Sheepdog before. Being a man of my word, we moseyed to the very dark soccer fields and called for 5 pax to bear crawl all the way to the tree line. One pax said, “ALL the way to the tree line?”  The role of the other 2 pax was to lunge walk to the treeline. When a bear crawling pax could go no further, he would shout for help, say I’m done, tap out, or as Dovetail did call out, “medic!” The lunge walker would then take over the bear crawl in true “pick up the six” fashion. Sometimes in life, we need others to take over the bear crawl for us, but we have to communicate and shout out for that help. Once we got to the treeline, we repeated this procedure on the return. At one point, Forceps asks, “did you scope this out for fire ants first?” YHC actually did s little recon two days ago to make sure it was mostly clear. Told Forceps that, he says, “well, they build those hills fast!” Now done with a couple pax a little pushed that I Q’d that Thang, we moseyed behind the school for a round of 7’s.

7’s were hand release merkins on my down and star jumps on my up.

To the wall. Each pax did a 10 count for People’s Chair the 5 burpees OYO. Repeato. We then performed BTTW for a 5 count from all pax followed by 5 burpees OYO.

Each pax took turns running a lap around the track while the rest of the men did AMRAP sets of: Dips, Irkins, Step Ups, Pistol Squats, and Dirkins.
Mary: 15 counts of Box Cutters, Dying Cockroach, H2M, and Pickle Pounders. Dovetail took over with a Wing-Chun punch ring of Fire for the last 3 minutes while talking about the importance of awareness and mindfulness, not only for personal safety, but for those who seek our help and attention (ie. our families and kids who many of us are around much more lately). Good words brother! Have a nice day!
Announcements: Check Slack.  Stay safe! Take care of Eachother. Ask for help if you need it… don’t “bear crawl it” on your own!
T-Claps (Recognition): FNG Tool Time getting after it this morning with the post +EC…brave soul!
Prayer: Our nation right now, those that are sick. Our brother Martini who had to have a COVID test done. Wives and families who need to adapt to a new normal of being together… ALL the time…with both work and play! Honor to lead men.