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!
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 Pack2021-07-20 10:18:022021-07-20 10:18:02Everything but the Tire
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)
FNGs: None Warm Up: Upper body warmup for an upper body workout The Workout: After years of calling it Two Rock Shakur, Fram was the one to finally give YHC props for such a creatively genius name. Four rounds and four corners of Two Rock Shakur: bicep curls (in, out alternating), tricep ext, flys, bent over tricep ext, lateral raises. Tennis Court bear crawls, merkins, lunges, BTTW, Crawl Bears, reverse lunges, wide merkins Mary: Around the horn Announcements: 7 year anniversary for Deadbolt workout at Kung Pow, 6 year anniversary continued for Gump at Cletus, Thunder and Ground Pounder Prayer: Norm and his family move to El Paso.
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/07/GTY_tupac_sk_140616_4x3_992.jpg?fit=992%2C744&ssl=1744992Gumphttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngGump2021-07-14 10:21:402021-07-14 10:21:40Two Rock Shakur Finally Appreciated
Warm-Up: A short jog around the park and followed by 22 reps of SSH, Windmills, Good mornings, Imperial Walkers/Hillbillies, and Frankensteins.
The Workout: Pax split into 2 teams for some friendly competition
Round 1- Cenepdede bear crawls- The first team to reach the line gets to recover on the jog and the losing team does burpees- Team 1 conceded for modifying (10 burpees for all)
Round 2- Tunnel Rat- teams form a tunnel and the last guys have to crawl through- Team 2 was victorious, recover on the jog while team 1 did burpees
Round 3- Duck walk snake runs- guys from back stays in duck walk position while the rest of the team squats and snakes thorough. Team 1 was the winner- Team 1 recovered on the jog, while team 2 did burpees.
Freeze Tag, one tagger chases all the remaining pax members, if you get tagged you have to stay in place and do SSH until someone untags you
Mary: 5 mins of ab burnout (LBC’s, Homer to Marge, Heel Taps, Box cutters and Plank backslaps)
Announcements: 1776 workout on the 4th Norm has the Q
Prayer: Frams co-worker Tim, 8-bit is flying here this afternoon-prayers for a safe flight.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Breachhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngBreach2021-06-30 09:29:022021-06-30 09:29:02Teamwork at the Trot
10 PAX showed up to Prison Yard on this muggy gloom morning. YHC was setting up TRX bands and saw the yellow stink box nearby which caused a 30 sec late start but we got the work done. No FNG’s, one HC no show and one HC puppy pooping bail.
Warm up lap with carioca
Warm up exercises
Good mornings
Windmills
Merkins
Frankensteins
3 groups
G1 – TRX Bands
G2 – run the ladders Burpees on the ends
G3 – core
Each group rotated stations after one exercise. 21 rotations completed on the final seconds.
Bands 7’s
– Atomic push up
– Face pull
– Chest fly
– Single leg squat
– Twist pull
– Low row
– Pike
Ladders
– Double feet
– Lateral down
– Jump in jack down
– In and out
– Icky shuffle
– Single foot hops
– Merkin walk
3. Step-ups/knee tucks
Partner 1 did 10 step ups while Partner 2 did knee tucks (hanging or on swings). 3 rounds were completed.
Mosey to soccer fields
4. Indian bear crawl across soccer field
PAX lined up head to feet and held plank position in 1 line. PAX in back bear crawled to front until we made it across the field.
5. Evolution of man (crawl, walk, run)
Inch worm to 1st blue line, crab walk to center field. 21x LSF, 21x pickle pounders. Sprint the remaining half field.
Mary:
Alphabet Abs and popcorn exercise: homer 2 marge, heels to heaven, LBCs,
Announcements: See social media, Bondo’s retirement Q next week
T-Claps (Recognition):
Fram for rocking the 30lb vest all week, including EC.
PAX for their donations to UNC last week.
Prayer:
Fram’s co-worker Tim, Swisher Sweet’s family member
YHC took us out.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Warbuckshttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngWarbucks2021-06-24 10:16:222021-06-24 10:16:22We did a lot
This mornings workout was a little different. I had pre-blasted we would be taking a tour of the History of the FD and learning about my story.
FNG: Nope
Workout: Moseyed to Milkove Shopping Center for a warmup. Merkins, side-straddle-hops and we learned it used to be a Piggly Wiggly and it burned down in 1987. Moseyed to First National Bank where stopped for the Pledge of Allegiance. “The Flag does not stand for skin color, race or religion. It stands for Freedom!!” We moseyed to Hardees Parking Lot and did some exercises. The PAX learned that the Hardees was the first fast food chain restaurant in Fuquay-Varina. Moseyed to the corner of Main & Academy Street. Here we showed off our gluts by doing Monkey Humpers and learned that in 1941 My grandpa opened up a Antique Furniture store called Hoke Powell Interiors. Later on, he sold appliances and TV’s. Off to TR Ashworth’s where the PAX learned that downtown Fuquay had burned 3 times, 1916 being the 1st time and the 2nd was at Proctor-Barbour Tractor Repair shop in 1946. In 1977 the entire block burned causing $500,000.00 in damage. Off to S. Fuquay Avenue where we stopped at DMV. This was the first Fire Department as well as Cultivate coffee shop across the street from DMV. It started out with 1 fire truck house under a tin awning for cover and then grew to a 2 truck fleet. The Fuquay Springs Fire Department official formed in 1925.
We then moseyed t 301 S. Fuquay Avenue where it is now Station #1 (Headquarters). The PAX performed many different exercises here and we even entered the apparatus bay to see our 1945 Mack fully restored this past January. They learned we run 2 Engines, 1 Ladder and a Rescue Company, Brush Truck for EMS calls out of this house. We have 2 other stations and Building Station 4 as we speak.
We left Station #1 and passed the F3 boys that meet for bible study. Stopped at Ashworth’s clothing to learn if you have expensive taste this is where you need to shop. (I can’t afford a tie in their) We headed back to the parking lot at the trot and ended the tour. The PAX found out how I became a fireman, and we were finished.
Mary: No Time
T-Claps: FRAM he is a BEAST wearing a pack with over 30 lbs all week at every workout!!
Announcements: Picnic Saturday
Prayers: Buford and his procedure, the force who was visiting from Metro co-worker who passed away.
I shared from Sunday “Who’s Beautification Process are you working for?
The World or the Kingdom of God!
You got to know where you are supposed to be!!
F3 has been amazing for me! Thanks for hearing my story. Honor to Lead!!!
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/06/IMG_3742-2.jpg?fit=%2C&ssl=1Sprinklerhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngSprinkler2021-06-23 07:40:052021-06-23 07:49:22History Lessons in the QUAY!!
