AO: Possum Trot Workout Date: 08/18/21 Really bad thunderstorms were in the forecast, so I wasn’t sure how many would show up or if we would need to find an alternate AO. Two PAX rolled in and the thunder never showed. We worked out in a steady drizzle.
Warm Up: State the mission, check for FNGs(0), and give the disclaimer. Warm Up exercises
Main Event: 1) Number of the Beast with an accidental 7th station we decided to keep. This definitely added to the difficulty as well as the time commitment. 2) Group rock work. PAX took turns calling and leading various rock exercies.
Mary: Various abdominal exercises. Finished with Have a Nice Day in the drizzly rain.
COT: 3 PAX Announcements and Prayers
Naked Moleskin: Rollback’s Smiley Face headband was on point! FRAM’s favorite part was the Have a Nice Days on the wet tennis court in the rain. It was pretty nice. This was my ninety-fifth #F3Q21 #2021Challenge Q (ninety-ninth overall). Next Q is Sunday at Any Given Sunday. -Pigpen
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://i0.wp.com/f3southwake.com/wp-content/uploads/2021/10/cain_7122.jpg?fit=306%2C443&ssl=1443306Pigpen-Raleighhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPigpen-Raleigh2021-10-01 20:53:452021-10-01 20:53:45Mutiny in South Wake
16 PAX posted under the promise of exploring some of the topographical and landscaping features at Disney. YHC brought a simple sequence of exercises that took advantage of these features and a little more.
FNG’s: none Warm Up: Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, Frankensteins. The Workout: A mosey through the darkness to the large hill on the far side of the soccer fields. DORA was called. We partnered up and one PAX would take off up the hill, do 5 burpees, and return via crawl-bear. Exercises on the ground were: 100 Big Boy Sit Ups, 200 Merkins, 300 Squats.
Next was a 2-line Indian run over to the half pipe somewhat near the flag. We kept our partners here. Partners would run up the opposite hills of eachother a do either 15 Mountain Climbers or 15 Star Jumps. When meeting back in the middle, 10 Patty Cake Merkins. We got through 5 rounds of this.
Next, a mosey over to the playground for 42 dips and BTTW…just as long as YHC decided to do so.
YHC then called for a mosey return to the parking lot entrance hill and we got after 3 hill sprints up to the flag. Mary: Pigeon Pose, 30 wonderful seconds of silence and quiet. Announcements: 3rd F at HollyFest. U.T.I will put together a time slot spreadsheet. Brute CSAUP Oct. 16th. T-Claps (Recognition): Prayer: A family Bondo knows is losing their 28 year old to a battle with liver failure. FRAM has upcoming vacation planned with mom/daughter. Peace in that situation. TomTom son has been diagnosed with auto-immune issues and praying for healing along the way. YHC took us out!
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Fanny Packhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngFanny Pack2021-09-30 12:53:502021-09-30 12:53:50Hills and Halfpipes
YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.
FNG: David Welcome TomTom Another M4life University Recruit
Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.
Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.
Station
Round 1
20-Seal Claps
Round 2
20-Overhead Claps
Round 3
20-Fazio Arm Circles
Station
Round 1
20-Box Cutters
Round 2
20-Hello Dolly
Round 3
20-Dying Cockroach Station
Station
Round 1
20-Merkins
Round 2
20-Big Boy Sit Ups
Round 3
20-Side Straddle Hops Station
Station
Round 1
20-second plank chill cut
Round 2
20-Low-Slow-Flutter
Round 3
20-Crab Jacks
Station
Round 1
20-Prisioner Squats
Round 2
10 Burpees
Round 3
20-Carolina Dry Docks
Station
Round 1
20-Monkey Humpers
Round 2
20-Shoulder Taps
Round 3
20-Crab Humpers
All were done IC except Merkins and Burpees
Announcements: See Slack and FB
Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.
Honor to lead!!
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Sprinklerhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngSprinkler2021-09-21 13:08:372021-09-21 13:08:3725 PAX at KUNG POW
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.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Sprinklerhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngSprinkler2021-09-16 08:06:152021-09-16 08:06:15Honoring all responders in the 9/11 attacks!
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!
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Fanny Packhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngFanny Pack2021-08-12 14:38:562021-08-12 14:38:56When We Get Up that Hill
I love to Q at this place…just so much to do on the grounds of Disney! Apparently, we’ve recently had the addition of 20 cinder blocks as permanent fixtures to this AO that were cleverly hidden in a grove of trees. Well…today YHC pulled up to see that those trees had been cut back significantly, exposing our hiding place for the blocks. But, the blocks remained. YHC was unsure if he was going to use them, but was glad they were still there. At the end of the workout, all PAX jumped in to re-locate them to a more secure…hopefully undisturbed location for future use. 8 PAX travelled quite a bit throughout Disney covering nearly 2 miles today on their fast pass to fitness.
FNG’s: no Warm Up: Good mornings IC x 22, followed by a mosey to the community center where we circled up for Frankensteins x 10 IC, Seal Claps, Sir Fazio’s (F/R), Overhead Claps all x12 IC. The Workout: We moseyed to the back wall of the school for a quick 22 count of People’s Chair and Balls to the Wall IC.
We then moseyed over to the bowl for Dirkins, Step-Ups, Irkins, and Dips…in that order, x 10 for round 1, x 15 for round 2.
We then quickly moseyed over to the “L” and partnered up. To run the “L”, one partner went up the hill toward the library stop sign to do 11 Star Jumps, while the other ran toward the hill at the elementary school to do 7 WW1’s. When partners returned to meet in the middle, they did Patty Cake Merkins, starting with 3 and getting the count up to 8 before stopping. Each time partners met and did the exercise they would travel opposite directions.
We then did an Indian Run all the way back to the flag for some Mary. Mary: Mary was kind of Mary, and kind of not. Everyone grabbed a cinder block for Mary. It consisted of: LBC x 22IC, 22 Chest Press w/block, 7 Blockees (block burpees), LSF x 17 IC, 17 Chest Press w/block, 6 Blockees, Dying Cockroach x13, 13 Chest Press w/Block, 5 blockees, 10 American Hammers x10 IC, 10 Chest Presses, 4 blockees, 7 Pickle Pounders IC, 7 Block Presses, 3 blockees, 5 Superman’s on the Up and Down, 5 Block Presses, 2 blockees, 3 Absolutions, 3 Block Presses, 1 blockee to finish. Have a nice day! Announcements: Q Swap next week! Disney is a site! T-Claps (Recognition): Dahmer and POTS for getting all in that bush finding a new hiding place for our blocks! Prayer: Unspoken. YHC took us out!
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Fanny Packhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngFanny Pack2021-07-22 10:54:412021-07-22 10:54:41The Blocks are No Longer Hidden
YHC took the Q at Prison Yard as part of his self-imposed accountability to get out a bunch this week because…I’m fully healthy again and the body is cooperating, so no excuses! Lots of toys on the Yard today sponsored by YHC, Breach, and Sprinkler and we got to touch just about everything. YHC had a different plan in mind originally, but about 2 mins. before warm-ups, I changed my mind to challenge the “you vs. you” factor. Right now, there’s a lot of items that can be used on the Yard…concrete slabs of different sizes, bricks, pipes, parking signs, steel rebar… they are apparently doing some renovations at Hilltop Needmore. If YHC had known or had enough time to survey, I would’ve told the guys to keep it in the trucks and use what’s here. 12 Strong HIM posted for a mostly quiet battle against the self at Prison Yard today.
FNG’s: No new transfers Warm Up: SSH x 35 IC, Good Morning’s x15 IC, Sir Fazio’s x 10 IC F/R, Merkins x 22. The Workout: 14 total stations, 12 of which were set to be 100 rep count stations. The other two were quasi obstacle course style using Farmer’s Carry w/tractor weights, heavy bag carry or Railroad Iron Press x 20, an agility challenge (either ladder or burpee cones) and 1-2’s with the hand weights.
The other 12 stations for 100 reps goal count were: 25 lb. plate Halos, 25 lb. plate Bus Drivers, 45 lb. dumbbell triceps extensions, 15 lb. steel mace warrior squat, 20 lb. kettlebell Midget Cookie Pouch, 25 lb. kettlebell snatches, 40 lb. kettlebell swings, Pain Stick Shoulder Press, Pain Stick Curls for the Girls, Fire Hose Squats, and Blockees.
We did not take accountability counts at the end, but YHC got 7 full-stations, with 75 reps at 2 others. So for next time we do this, remember what you did, and do just a little bit more. I will add that YHC did not do the blockees, which I think was the beast of all the stations most likely. Mary: Put the toys back into vehicles. Announcements: Q Swap at Carpex in 2 weeks. Still a spot open at Ragnarok. Carpex Q’s come to us next week…get ready! T-Claps (Recognition): Thanks Breach and Sprinkler for providing lots of coupons to use today! Prayer: Those addicted…lots of OD calls to EMS these days right here in our community. Fram and his daughter reading…a praise!!! YHC celebrates 19 years of marriage…it takes work! YHC took us out…great to be back in the circle!
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Before you read this BackBlast – please scroll to the bottom and hit play and enjoy the music to accompany this recount of the workout.
YHC had been meaning to bestow a gift to the Disney AO based on his recent move to site Q. It worked out that Lipstick had a stack of cinder blocks in the corner of his garage and I had some spray paint. Now there is even more to do at The Happiest Place on Earth!
FNGs: None
Warm Up: Good Mornings, Squat Thrusts, Hillbillies, Imperial Walkers, SSH and a mozy around the soccer field and back through the field, back to the flag.
The Workout: Our Q knew that the site gift was in play and decided to take full advantage. YHC opened the hatch on his family’s light blue minivan to show off the freshly logo’d cinder blocks. PAX were divided into teams of 4 and instructed to grab 2 blocks per team. A triangle course was marked by 3 cones from the corner of the soccer field. Thing-a-ma-bob called out exercises for each cone for each round. One cone had a resident block that would be used for the stations workout. A PAX was stationed at each cone until his 4th team member showed up carrying the other block. He would then take the block and move to the next cone. Each round continued through some pre-determined timeframe in which “Easy Stree” played on repeat. A buzzer marked the end of the round. The music would pause momentarily – each PAX would hope against hope that there was another song on the playlist only to be disappointed over and over again.
Round 1 – Merkins, Goblet Squats, WWII
Round 2 – Squat Thrust, Shoulder Taps, CBLs
Round 3 – Jump Squats, Curls, LBCs
Round 4 – Dry Docks, Flutter Kicks, Lunges
Round 5 – Skipped for time
Round 6 – Jump Squat, Burpees, Squat Thrusts
Mary: In teams, 1 PAX completed Murder Bunnies, while 3 Squat Hold / Plank Hold – repeat until all PAX complete a round of Murder Bunnies
Announcements: NE Wake CSAUP
The Deacon – F3 NE Wake’s CSAUP to take place on Saturday September 18, 2021 – Mark you Calendars: ~10 miles of fun that include 6 AOs including the Falls Lake Dam and Mt. Thrashmore
T-Claps (Recognition): Thing-a-ma-bob and Tubetop for making the journey. Extra claps to T-bob for his leadership. Claps to all in attendance for helping me stash the new attraction.
Prayer:
For all PAX that attended today, that they may get this song out of their heads.
Bondo – wife’s checkup
Kosher – getting back out in the world for work. Upcoming travel.
FRAM – friend recovering from multiple back-to-back medical issues
Now… Please enjoy the melody of Easy Street for the next 10 hours or MORE
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/07/easy-street-1024x555-1.jpg?fit=1024%2C555&ssl=15551024UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2021-07-15 11:14:332021-07-15 14:55:36Easy Street (On Repeat)
