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It’s the return…

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Dauber asked on Sunday if I could fill in for him at Red October on Monday because he was under the weather.  Not having Q’d a kettle bell workout before I promptly went and scoured Crazy Ivan back blasts in order to come up with a workout.  20 minutes later I had a winkie created and was ready to roll for the morning.  Pre-blast went out and then I noticed that Mutiny was doing ultimate frisbee in the morning, which we usually converge one.  Confirmation from Dauber meant my time creating the workout was for not.  Or was it?  I was already signed up to Q Possum Trot so maybe I could make it work on Wednesday morning, using rocks instead of kettle bells.

Arriving at the park, still unsure what I was going to do, I made up my mind to scrap the original plan and come up with something else.  I’ve tried using a rock in place of a bell before and it just isn’t the same.  Trying to do kettle bell swings while not throwing the rock in someone else’s face is a work out all in itself.  Alas, at least I have a workout pre-built for when I eventually Q Red October (no, Dauber, this is not me signing up for anything).

FNGs: Not today
Warm Up:

Quick lap around the tennis courts.  As we made our way towards the entrance a car was pulling in.  Audible groans and complaints of burpess arose from the HIM in attendance but ulitmately it was someone who was lost or had other business to attend to in their car because they turned around and left a minute or two later.

Circled up for the following:

SSH x20 IC

Windmills x10 IC

Sprinklers x10 IC

Sir Fazio Arm Circles x20 IC (10 forward, 10 reverse)

The Workout:

We made our way to the rock pile and then moseyed to the big hill.  YHC remembered his VQ where we did 11s with rocks and figured that could work here.  We started with 10 Turkish get-ups with the rocks at the bottom, then carry your rock up the hill, put it in your lap and do 1 tricep dip.  Run back down and you know the rest.  PAX were silent, which usually means they’re working hard, which is good.

Afterwards we divided in two two groups.  The first group did 20 Curls for the Girls IC while the other group did American Hammers with their rocks.  When the first group finished we traded places.  After one set we returned our rocks and made our way to the wall inside the tennis courts.

YHC had PAX group up near one end of the wall.  The task was simple, PAX would hold BTTW at about a 45 degree angle while one PAX bear crawled underneath.  When he reached the end he got up in BTTW and the next dude went. We got through two cycles of this before running out of wall.  I had the idea to do wall sits on the way back but everyone was pretty convinced that there was no way we were fitting under each other, which was probably a good call.  I audibled to broad jumps over planking PAX back down the wall.  This seemed to work for everyone but Sprinkler who took exception to the apparent downward dog that Modify was doing.  Kicks to the ribs were expected in retaliation to the calling out but Modify is a good dude and inflicted no bodily harm.

Mary:

We circled up for the following:

WWII x15 IC

Homer to Marge x15 IC

Pickle Pounders x15 IC

Sleeping Hillbillies x10 IC (each side)

Announcements:

Breach’s Travis Manion fundraiser at Bombshell on Friday night.  6p – 9p I believe.  Check with him to be sure

Prayer:

Fram’s wife and baby.  Induction is scheduled for next week but the baby could always come sooner.  They’re both very anxious to meet her.

FedEx’s podiatrist appointment as well as him getting outside of his comfort zone and volunteering to be a prom date to special needs kids

 

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Q school 2020 KickOff

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Mutiny would be the Q school kick off for 2020. We want to try to offer Q school a lot this year and the best way to do that would be to do it during a workout. This was the first attempt to get all points across while still providing a valid workout. Overall it went pretty well for the first go at it. Here are some details to the action.

FNGs: Welcome Pumps!

Quick Overview:
Plant the flag. Site Q’s responsibility
Any FNG’s. 1-2 mins prior to start
Know your PAX. Who needs encouragement. Don’t leave anyone behind. Start on time 0530. End on time 45 mins end workout. Then COT. People can leave if needed at that time. During workouts, respect the Q. If Q needs correcting, do it after the workout. No questions asked today so I guess the PAX got it all. We can have high expectations moving forward with this group of HIM.

Warm Up:
Warm up exercises, try to mix it up. Static stretches should be avoided and Dynamic stretching is recommended.
Short mosey to circle
SSH – cadence count, how to call and how to end
Not too fast
Windmill (give instruction)
Merkins (teach good form)
Daisy Pickers (slow and what the exercise is for)

The Workout:
Choose a few main events and execute
Bearmuda Triangle
1- plank jacks x20IC
2- hand release merkins x20 OMD
3- prisoner squat x20 on my down

R&R
1- Mtn. Climbers x20IC
2- Diamond Merkins x15 on my down
3- Monkey Humpers x15IC

Tennis courts
11’s – common go to or a Dora can be used if more material is needed
Bobby Hurley’s and Burpees
Squat hold or plank hold for 6
5 Burpees OYO for good measure

Improv due to time.
Fence walk ups x10IC

Mary:
Mary – 6 mins is great for core workout. Stretching works as well.
End at 45 mins or sooner.
DO NOT GO OVER 45
WWI x20 OMU
WWII x10IC
– Know the difference between each
J-Lo 1 x10 each side (IC slow 4 count on all fours)
J-Lo 2 x15 IC (Hip touch’s)
LBC’s x10IC (ankles above knees)
Reverse LBCs x10IC
HAND

COT:
Name-a-Rama
Announcements
Prayers *Either ask PAX to volunteer or take us out in a word*

Try to meet and great anyone new or new to you. Get to know your PAX of brothers.

Announcements:
Travis Manion foundation event
Krispy Kreme race on Sat
Super Bowl squares (16-bit is in charge)

T-Claps (Recognition):
Puddles EH’ed FNG from before moving. His nephew, finally got him out.

Prayer:
Sprinkle lost dad
Breach grandmother passing
R22’s wife lost her cousin
PAX on IR
H1N1 having more tests on injury

Thanks to the PAX for allowing me to use this time to conduct Q school while working out. Any feedback is always appreciated. Holly Springs AO will be next on the schedule.

BS Out!

Mamas Houzzzz

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FNGs:22-Pax.  2- 2.0 FNGs Dark wing Duck & Lasso
Warm Up:Plant the flag and unload trucks
The Workout:  Paint a garage(food shelter), fill pot holes in driveway.  As the pax arrived we started handing out rollers and paint trays.  A few pax started by sanding and wiping cob webs from the building while the 2.0s began painting in an organized fashion. Ha.  Once we got rolling everything became red. The building, kids, faces, my ride. Once the backhoe showed up with gravel, we lost a lot of 2.0s to spreading rocks but we pushed through.  We got 2 coats of paint on and filled the pot holes. The Girl Scout cookies were opened thanks to Tetanus, and the kids devoured them. We finished painting around 11:15 cleaned up and went to chick fil a for 2ndf.  It was great to see everyone out there and the 2.0s getting some work in.  Thanks everyone for making this successful.
Mary:None
Announcements: help snap move his office, holly springs food cupboard 3rdf event next weekend.
T-Claps (Recognition):
Prayer:pray for the organization mamas house, for the opportunity to help the community and for the fellowship the pax and 2.0s got to experience.

Sheepdog Parkour!

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FNGs:None
Warm Up:Warmup jog around the parking lot then circled up for side straddle hops, imperial walkers, hillbillies, good mornings, daisy pickers, and Fozzy arm circles forward and reverse.

The Workout:Line up at the end of the parking lot and get ready for a brutal arm workout.

Start with 1 merkin followed by 4 raise the roofs, bear crawl to the next line and repeat with 2 merkins and 8 raise the roofs. Rinse and repeat until we get to the median which was 10 merkins and 40 raise the roofs. Now that arms are sufficiently smoked, Michael Phelps it out and line up for an Indian run.
The Indian run to the back became a parkour run once Gump was up and ended at the back of the school where a giant circle was already conveniently painted on the pavement.

Circle up for some clockwork starting with 1 monkey humper in cadence. Rotate clockwise and repeat with 2 monkey humpers in cadence. Rinse and repeat until we hit 10, after 55 total monkey humpers in cadence we decided that this would be a 10hr clock.

The next round was the same pattern and reps with side straddle hops.

Mary: On your six for some around the horn 10 count core exercises. We made it through 3 total rounds for a total of 15 different exercises and ended with irkens, derkins, and dips before moving on to combatives with Dovetail. We reviewed last week and continued with progressive variations.  After combatives we stretched and did COT.

Announcements: Crosby’s band is playing tonight at the mason jar lager company. LED has put together a 3rd F opportunity next weekend in Fuquay. Triathlon training is coming up for those interested in participating.
T-Claps (Recognition):
Prayer:Martini’s mom and family, H1N1’s recovery from injuries

 

Q Swap Week Countinues – Tabata Crush with Ultimate Frisbee at the Mighty SW Thunder

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I got the call from HOTY 2018 and 1stF Q Disco Duck asking if I wanted to Q Thunder during Q Swap Week with our SW Brothers. I emphatically said ABSOLUTELY YES!!! The day and time was not an issue with me because I will take every and advantage to Q a workout. I’ve never Q’d at Thunder before so I made it a point to attend a Thunder Q before said date. I went the week prior to my Q and John Deere was the Q. We played with tractor tires that were 220#+, a PVC pipe filled with water, sledgehammer, and some crazy weight stick wrapped in duct tape. Bottom line: It was a blast but tough workout.

Here is my take away with a workout at this time. I get a workout in before hitting the sack at the end of the day.

As I contemplate what I want to do, I pulled out one of my favorite routines … tabata with pain stations. Additionally, I wanted to have some fun with it and since Thunder is held at one of the largest sports parks in Wake County, I also wanted to play one of my favorite F3 sport (Ultimate Frisbee).

Since I Q’d a lot last year and experienced routines and exercises from multiple Q’s since my start of F3, I have made a list of my favorites. Here is what we did:

No FNG. We got the F3-ministration stuff out of the way and we Pledged Our Allegiance to Old Glory, it was time to get rolling. We moseyed over to the baseball field parking lot, which by the way was without any lighting other than the glow of the already existing lighting from the soccer and baseball fields. It looked alright when I did my walk through to set-up my weinkees. Yes I still do weinkees and you’ll understand why. When you have a tabata routine with 5 stations and multiple rounds, its hard to keep up with all the exercises. So no pride here, a weinkee it is to keep things straight.

Warm-up: SSH, Sir Fazio, seal clap, overhead clap, Moroccan nightclubs, calf stretch, and last but not least, Eskimo merkins to 13.

QIC had the PAX count of 1-5. Each number representing what station to start at in the thang. QIC also had PAX 3 & 5 get an ego rock to take with them to their station. They will leave it at the station upon completion of the time.

Thang: Tabata Crush with 5 pain stations X 2 (1 min 15 secs per station)

Station 1:

R1: Plank Destroyer

R2: Crowd Pleaser

Lunge walk to Station 2

Station 2:

R1: Heels to Heaven

R2: Low slow flutter

Bear Crawl to Station 3

Station 3:

R1: Burpee rock your body with coupon

R2: Wolverine burpee with a rock press

Disco Duck walk to Station 4

Station 4:

R1: Sumo squat jump

R2: Squat palm touch

Karaoke or side step to Station 5

Station 5:

R1: Overhead Press with coupon

R2: Tricep extensions with coupon

After round 1, run around the pickle twice and back to your starting station for round 2.

After round 2, run around the pickle and back to the starting point for thang 2.

Thang 2: Ultimate Frisbee.

Here is the thing about where we played. Womble Park is an extremely busy park which I mistakenly thought a field was going to open up (NOT). I had to figure out a back-up plan. I was not giving up on ending the workout with some Ultimate Frisbee. I found a decent size area right next to the tennis courts which we utilized effectively. It will do. We played Ultimate Frisbee for 23 mins closing out the workout. Rules: Dropped Frisbee (closest PAX calls a 10 count exercise); if a team scores, winners do 10 merkins and losers do 7 burpees. We did lots of stuff and each side scored a touchdown.

No Mary done today.

CoR: 11

NoR: Respect (4), mehs (7)

Announcements:

Q Swap week continues … Theismann will Q Tiger’s Blood Thursday; EarharT will Q Crazy Ivan on Friday, and Triple Lindy will Q Ground Pounder Saturday.

HFT (finest AO West of 540) Thursday … Sour Mash will be your Q

Prayers / Praises:

Prayers for safe travels for Cauliflower’s family traveling to see them

Prayers for Wolloughby who is recovering.

NMS:

Do what you love and have fun doing it.

Q Swap with our SW Brothers is absolutely awesome to do. It is an amazing chance to meet other F3 Brothers from another region.

Q #2 or 52 for me. Blessed and honored to be able to Q these awesome HIMs.

Winter heat wave

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FNGs:none
Warm Up: SSH, good mornings, imperial walkers, static stretches.
The Workout: Split up and 9 pax went towards playground.  In parking lot, did 2 broad jumps, 4 lunges, and 8 frog jumps until reaching the round about.

Did 3 sets of “chippers”  in groups of 3, 2-pax did merkins to 20 while the third chipped away at 109 burpees.  This was audibled to 50.
2nd chiller was 2 pax do patty cake planks to 20 while 3rd chips away at 100 plank jacks in cadence.

3rd chipper was 2pax on squats to 20 while 3rd pax did reverse lt Dans (lunge lunges squat.)

to rock pile for colt 45s, tricep and curl flavors. Rut rows, standing twists and circle of rock.

met up with red October for Mary

Mary: LBC’s, protractor at 15,45,90 and back down. Box cutters, homer to marge.

Announcements: Mamas house 3rd f Jan 25th in morning. Time to be set shortly. Travis Manion event Feb 7th
Prayer:Custody requests, health, Frams soon to be baby and wife,unspoken

Throwback Day One – Baby Come Back

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Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.

FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline

  1. Combo exercises included: step-ups and irkins, wide merkins and plank jacks, rinse, repeat
  2. Quarterback / receiver drills while other PAX were in line doing planks, squats, high knees
  3. Two Rock Shakur: Colt 45s and Tricep Extensions
  4. Split in to two groups. Bear Crawl around circle drive holding Baby from the inside and passing to the next PAX to reach the outside circle
  5. Mosey to playground: Split in to 4 groups for pull up, swing planks, and a game of Hot Potato
  6. Two Rock Shakur repeat

Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer

2nd F at Starbucks!

 

Monday mutiny

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FNGs:none
Warm Up:SSH, imperial walkers, SSH, hillbillies, SSH, mountain climbers, leg stretch he’s, arm stretches, fazio arm circles
The Workout:Fedex led 4 pax while 4 stayed at red October. 10- hot potato IC, 10-around the body IC, 10-Figure 8 IC, 10 Swings, 10-triceps IC, 20 -presses, 10- standing be rows and 10- bent over rows. 10- tricep rows. 10-go let squats, 10- each side suitcase deadlifts, 10- each leg single leg deadlifts, 10-squat curls IC. 10-sit-up press, 10- merkin/squat /curl combos, 10 American hammers, 10 side bends.  Rinse and repeat
Mary: derkins, irkins , LSF, LBCs, homer to marge, pickle pounders
Announcements: shield lock, throw back week next week. Possum trot closed Christmas unless a volunteer to q. Oak wood 24 donations and auction
T-Claps (Recognition):
Prayer: injured pax, Fumunga, unspoken.

Sheepdog 12/13/19

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FNGs: none
Warm Up: Gump had our warm up with some of our F3 favorites
The Workout: mosied to the circle at the front of the school for some erkins, derkins, striking, and wedging. Mosied to the side for some stations. One pax set the pace by running from end to end, under the overhang, while the remaining pax cycled through weighted squats/lunges, lateral pulls and buss-drivers (25lb dumbbell), striking/blocking, burpees and no-hand merkin burpees.
Mary: LSF, Fertilizers, crab cakes, and capoeira push-ups.
Announcements: F3 Christmas Party
T-Claps (Recognition): Beater showing up for early EC. Also EC, Mr. Terrific, Dovetail, Shredder.
Prayer: a lot of people dealing with health issues, loss, etc.

There was a plan. Was.

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YHC had mentally put together a workout.  It required multiple teams of 3 and my biggest stumbling point when mentally preparing the night before was trying to figure out how to address a 2 man team or an extra PAX.  This seemed totally doable as Possum Trot regularly has 10-15 dudes show up.  5.  We had 5 this morning.  Don’t get me wrong, I was absolutely grateful for the 4 HIM that showed up this morning and wouldn’t trade them for the world, but it threw a wrench in what was already a thinly put together plan.  Oh well, time to practice was we preach and modify as needed.

FNGs: Nope
Warm Up:

Good mornings x10 IC

SSH x20 IC

Moroccan Night Clubs x10 IC

Squated overhead claps x10 IC

Squated seal claps x10 IC

The Workout:

So the original plan was to do a 3-man team Dora with a PAX on either side of the parking lot and the 3rd partner bear crawling and/or crab walking with a rock in between the other two and having it be a bit of a relay.  This did not happen.

What did happen:

We moseyed to the rock pile to get a rock and then headed over to the top of the road leading down to the ball fields.  Two groups of 2 PAX grouped up at for a standard Dora (100 merkins, 200 LBC, 300 squats), with YHC being solo.  While one partner started on the exercises the other was bear crawling and pushing their down to the not-so-portable Port-A-R4TJ.  Once said commode was reached they would flip over, put rock on “rocks” and crab walk back up to their partner.  Cycle through this until both groups completed their full set.

Along with the original plan calling for 3-man teams YHC also planned to increase the number of reps of each exercise to accommodate for the larger group.  Again, with smaller numbers we finished sooner than expected so I had to think on the fly.  Or, as was the case today, steal from Forceps.  PAX circled up with their rocks, rotation one rock to the left after each exercise, doing two rounds of:

10x curls for the girls

10x tricep extension (or, if you’re Breach, tris for the guys)

10x rut rows

10x bus drivers

10x chest press

10x dead lift

Afterwards we returned the rocks and headed to the wall on the tennis courts for BTTW -> People’s chair -> BTTW -> People’s chair.  The PAX took turns counting to 10 in as many languages (both real and made up) as they could.  Breach tried to get creative and do an IC 10 count doing mountain climbers but YHC and his weigh vest wanted nothing to do with that and cut him off at 5.

Mary:

Circle up for:

15x American Hammers

10x Australian Snow Angles

15x Low slow flutter

10x Freddie Mercury

Announcements:

Frosty CSAUP on Saturday

Christmas party next weekend

Q sheet looks bare (at least for PT) .  Being with a group that has Q’d often I encouraged them to get other PAX to spread their wings and sign up to Q and fill in the sheet.  It’s getting in to the cold months were numbers dwindle so having folks come out and VQ will always draw a bigger crowd.

Prayer:

Wallaby and his family.  Pablo is trying to set up time to go over and help put up their Christmas lights.  Check the #3rdF channel in Slack or reach out to him directly for details.  There is also a meal train set up for the family.  https://www.signupgenius.com/go/4090c44aaab23a7f58-hanlon

The time around the holidays can be hard for some folks.  We often times think of it as a joyous time, as it should be, but others struggle to get through these times for any number of reasons.  Reach out to your fellow PAX that you haven’t seen in a while, or a friend or a neighbor, and check in with them and see how they’re doing.  You never know what someone is going through.

 

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