Tag Archive for: Gump

Kick Ball in the Gloom

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Warm Up:  Run through the parking lot; quick feet on the curb in both directions.  Circled up for the following exercises:  20 SSH, 10 Good AM, 10 Daisy Pickers, 10 Sir Fazio Arm Circles (F/B), 10 Windmills, 10 Goof balls

The Workout:  KICK BALL – F3 Style:  Fields were flooded due to an overnight storm so Q moved the kick ball event to the parking lot.  Ground rules set:  if ball was kicked outside of parking lot into grass, the kicker executed 5 burpees OYO; pitcher calls out exercise, kicker runs after ball while remaining PAX performed the exercise.  This was modified after a few rounds with ALL PAX running to the kicked ball.  Numerous exercises were called including wide merkins, merkins, diamond merkins, Squats, SSH, LBC, WWII, planks, spider man, mountain climbers, leg kicks, Burpees, Homer to Marge,  B2TW, 6-point Burpee, etc.

 

Mary:  Circled up in the parking lot and each PAX called out a 10-count core exercise:  LBC, WWII, reverse LBC, American Hammers, H2M, Freddie Mercury, Box cutters…

Announcements:  Triathlon Training (with non AO swimming) – See Gump;

SEE ANNOUNCEMENTS on social media

T-Claps (Recognition):  Great to see our F3 brother back in the gloom – Noah’s Ark!

Prayer:  FedEx led us out;  Holy Week – Good Friday, Easter.  Lots of whirlwinds in PAX lives; work transitions, Messi taking a huge test this week, injured PAX,  Job interview, unspoken.

EC:  LED and H1N1 running; Messi on the bike.

Honored to lead you men in the gloom!  Appreciate your enthusiasm with the use of the kick ball today!

April Madness

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Cupid was our guest Q this morning, and PAX was wondering what kind of pain was in store when they saw basketballs on the sidewalk. There was a request for B2TW, but Cupid had other plans.

Warm Up:

Jog around the lot, circle up for side-straddle hops, Michael Phelps, Sir Fazzio arm circles, and then one round of suicides down the lot. Grabbed the basketballs and moseyed to the back.

The Workout:

“Knockout”: 2 people on the court each with a ball. At “Go” the first person starts on the free throw line and tries to get a basket, while the person behind tries to knock out #1s ball and get a basket first. With the all-white cast with no evident Michael Jordan genes, and despite the shorter 8-foot basket, misses were plentiful, giving the waiting PAX plenty of time to hold their exercises.

If #1 gets a basket first, he passes it to the next waiting PAX, and #2 now becomes #1, while the new PAX is #2.
If #2 gets a basket first (achieving “knockout”), then #1 passes the ball to the next waiting PAX and commences with a penalty exercise.
Rest of the PAX hold an exercise while knockout is going on.

  1. WAITING: plank hold; PENALTY: 5 burpees
  2. WAITING: LBCs; PENALTY: 5 jump squats
  3. WAITING: Boat-canoes; PENALTY: 10 merkins
  4. WAITING: monkey humpers; PENALTY: 10 merkins

Continued this until time for Combatives.

Combatives:

Defense from sitting; included seated front and turn kicks, and a shin takedown

Mary:

LBCs, American Hammers, Pickle

Announcements:

Minuteman Muster 5k & 8k on May 19 (Norm); Get a Road ID (Gump)

T-Claps (Recognition):

16-bit completing his first half (at Disney in FL)

Prayer:

Shredder, Pikachu

200’s at the Trot

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Warm Up:  Beautiful morning at the Trot with pleasant high temps in the low 60’s; 19 PAX dressed in shorts and short sleeves jogged around the tennis courts circling up in the parking for the following exercises in cadence:  20 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Windmills;  Static stretches included L/R arm stretches in front, over the shoulder and hands clasped behind our back.

The Workout:  PAX partnered up.  8 groups of two, (one group of three).  The workout began with a modified Dora:  each two-man group executed the following exercises OYO:  200 merkins, 200 LBCs, 200 Squats and 200 SSH.  The single group of three PAX executed 300 reps of the same exercises.  When PAX were not executing the Dora, PAX initially ran down the driveway to the opening in the fence and back to the parking lot; PAX alternated their run the next time with an opposite run – running to the top of the hill, touching the guardrail and back to the parking lot.  PAX got in multiple runs in both directions.  LED gave us a 10 count after completion of modified Dora (Some PAX helped the 6th finish their reps – great work).  With time still left on the clock, Q called an audible and added 100 Star Jumps and 100 Frog Jumps.  PAX not jumping ran down the driveway to the snack shack and back.  Great job by Pablo running back to the shack picking up the six for a strong finish.  With legs shaking…

Mary:  PAX headed to the tennis courts and held BTTW for a 30 cadence count and circled up for the following 10-count cadence exercises:  Freddie Mercury; LSF, Box-cutters, Homer to Marge (L/R leg up).   Finished with numerous yoga stretches including, chaturanga, three legged table, plank, cobra and pigeon pose.

Announcements:  Banana Seat advocated all PAX check themselves monthly –  screening for testicular cancer.  He won the Breathtaker challenge and is raising awareness at each AO this month.  Look on Slack/social media to support this important cause that negativity impacts many men.  Great work BS.  See Slack and FB for additional announcements.  Q-Source immediately after workout- Stick Boy.

https://www.cancer.gov/types/testicular/patient/testicular-screening-pdq

T-Claps (Recognition):  With the Final Four in the review mirror, PAX learned we had two winners in their respective brackets:  The Natural chose both of his teams correctly in the Final two (hence the VA orange gear he adorned) and BS picked more games right in our local F3 pool.  Well done.

 

NO Spotlight on the 6th this week – Apologies.

Prayer:  Families, kids, spouses; Injured PAX; Crab Legs involved in a clinical trial at Johns Hopkins; UNSPOKEN, work issues/opportunities with Dauber; Breach took us out.

EC:  Particle Board, LED, Blue Hen, Brony, Dumbo, Pablo – Nice Work on the 2 mile run.

Thank you for the opportunity of leading you men in the gloom.  -Dauber

Inaugural Squirrel Patrol Ride

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Five PAX posted to BEGIN ROAD WORK. Little did we know the turns we were in for. Mumble chatter revealed that the PAX, like me, had not ridden in quite a while. Nonetheless, we were determined to launch some road training to prepare for the Triangle Triathlon on June 1, now less than 60 days away!

Warm Up: U-Turn 3.1 to 6.3 mile run
The Workout: As I finished up U-turn, I looked at my watch to find 7 am, the scheduled launch time for the bike ride. Then, I looked around and saw Emeril, Gump, Nemo, and UTI all dressed and ready to go. Uh-oh, good time to practice my transition.

We circled up quickly to identify a route. Because most were aiming to hit the 2.0 workout at 9 am, my plans had evolved to a simple down-and-back to intersection of Friendship and New Hill Holleman Road, near the US1 interchange. 10 miles, no problem. Everyone was game and we took off. But, upon reaching Old Holly Springs Apex Road, we immediately changed plans. This became protocol as we strove to Find New Roads.

On the first hill climb, I learned that UTI climbs on his bike the same way as without–strong and steady. Even with up and downs, we kept the PAX together. Gump kept hammering on his mtn/hybrid. Nemo kept hammering on his bike that he’s ridden on way more miles and any of us combined. In high school, he did a century a day for 10 days. A century is a 100-mile ride. Wow. Emeril had ridden these very roads twice a week in the days when these roads were quiet, even during the week. UTI has recent Triangle Triathlon experience.

Decision point: Woods Creek left or right? UTI knew we should go left. Now this was indeed a nice quiet road. I’ll plan to use this one again. At Woods Creek and Friendship, we found a lone rider taking a break. I thought he was waiting on riders since Double D type riders typically come down from Durham and Chapel Hill. Turns out he was just eating a banana and watching deer cross the road. He joined us to the our next non-pre-determined turn. Nemo recruited him along the way.

Decision point: Left on Friendship and head back to HS. On this segment, a squirrel decided to hop on Nemo’s foot, take a couple of revolutions, then hop on through the frame. Another wow.

Decision point protocol continued until we finally logged about 11 miles, depending on whose device/satellites we were using. Finally made it back to Starbucks for 5-man second F. Great ride, looking forward to next Saturday!

20….and that’s a wrap

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YHC roped Aquaman into the warm up this morning after he said Friday he wasn’t 100% for going. His post advertising on Facebook was all that was needed to give him warm up responsibilities and ensure a post – Bulls Eye’s (South Wake’s first, and only, Fritter Foundation member) was present as well – t-claps!

No one took YHC up on EC, so the old U-Turn route was ran to get a good sense of comparison between the two. Think the new one is hillier. Came back into the Starbucks parking lot ~0548 to no one there, so another mile was dialed up. When coming back up the parking lot was bustling with activity as the circle had formed.

Warm Up:

Good morning, SSH, right over left, left over right
The Workout:

Standard loop. A few pax did Slide Rule’s ~10k route by adding a mile inside of 12 oaks.
Mary:

Some bike riding, some OYO stretching, some coffee
Announcements:

See announcement posts.
T-Claps (Recognition):

Bulls Eye for doing Fritter and getting back out on Saturday morning!
Prayer:

Crab Legs, Shredder, unspoken

Always Have a Plan B

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Prelude:  Arriving early to Kenny’s Grave, your QIC parked his car and headed to the basketball court with ladder and scissors in hand.  (Disclaimer:  No running occurred with scissors in hand.) I had visions of a Final Four beatdown working solely on the four corners of the basketball court.  The prize at the end of the workout would be a picture of a PAX “simulating” cutting down the nets as the other PAX looked in awe of the brother/team of brothers that went above and beyond during the planned workout.   Well crap.  Wouldn’t you know it but the net was made of chains!  Always have a Plan B.  And as Modify would say, “sometimes you just have to “Modify as needed.”  Q took his ladder and scissors back to the car and drove over to the other parking lot.

Warm Up:  Just as Banana Seat predicted, PAX came rolling in with minutes to spare.  We thought we hit max capacity until a tiny European car promoted by JLo came screeching in right at 530 am.  And with Cupid’s arrival, (no penalty Burpees given), the PAX were off to a nice run around the ball field under +50 deg F conditions.   PAX circled up under the lights in the adjacent parking lot for the following exercises:  20 SSH; 10 Daisy pickers; 10 Good AM, 10 Sir Fazio Arm Circles (F/B).  Excitement of the PAX was high, as well as the pollen count, with a sighting of a lost F3 brother – R-22 and a guaranteed beat-down by a guest Q – your #HIM.  Banana Seat was smiling since this was the third/forth time he has had a Guest Q at Kenny’s Grave with word on the street of a VQ next week too.  BS has promised to return the favor and guest Q down the road at Possum Trot in the near future.

The Workout:  PAX headed to the bathroom walls with rounds of Frankensteins, Open Gates and Prisoner Lunges.  At the two flags, Q called for Jack Webs (1 merkin, followed by 3 air arm pushes from our knees); a mis-count by the Q lead to a count of 7/21.  PAX headed to the bathroom wall for 10 cadence counts of Seated Chair, Balls to the Walls and Australian Mountain Climbers (Rinse & Repeat).  The second AMC went much better as PAX were initially confused by the exercise. (Q had learned this exercise from Breach while posting at Ground Pounder the week before).  With arms burning, PAX moseyed to the parking lot for quick feet (L-R) up and down the curbs in the parking lot.  Plank hold for the 6th, Q led PAX for additional quick feet (R-L) up and down the parking lot curb.  PAX were instructed to find their very own parking space for a build-a-bear workshop consisting of a bear crawl to the curb, 0ne merkin, hand walk side to side on curb, additional two merkins, and bear crawl reverse to opposite parallel line from initial start.  Q called out Rinse and Repeat but doubled the number of merkins to two and four.

Since Gump was closest to my vehicle, Q asked him to grab the four foot, four inch PVC pipe filled with water (coupon).  PAX lined up for an Indian run.  Lead PAX switched off carrying the Coupon as PAX slowly ran from parking lot to the basketball court covered in pollen.  Coupon left on bench as PAX lined up on the out of bounds line for the next beat down, I mean exercise.  Q instructed PAX would do seven’s with 1 frog jump, side shuffle across the court to the opposite out-of-bounds line and then execute 6 of R-22’s favorite exercise:  the burpee.  PAX side shuffled back and forth until sevens were completed.  Modify gave Dauber a 10 count.  PAX lined up closely up against the fence in BTTW.  Last PAX bear-crawled under each PAX getting back into BTTW until every PAX made it through.  PAX got on their six while laying on the three-point semi-circle and Q called the following 10 cadence count/count exercises:  Homer to Marge (added L&R leg up too); WW IIs; LBCs; Lo-slo flutters; American Hammers; Box cutters; and Freddie Mercury.  With time still left on the clock, PAX performed suicides running to each of the four lines on the court but back-pedaling on the return.  Ten star jumps, 10 frog jumps and 10 monkey humpers were added for fun.  Movement was continuous with very few breaks to the delight of the PAX.

Mary:  Yoga stretches including pigeon, three legged table, chaturanga, etc.

Announcements:  Saturday 2.0; Dad’s Camp; See Slack/FB

T–Claps:  Took a page from Fed Ex and asked PAX to think about something positive in their life that has either happened or will happened soon.  Many PAX shared positive things including their kid’s solid job interview, great co-partnering /raising of kids by two separated parents, a new home-brew, an up-coming concert with his son, new little league baseball/coaching, things better on the work front and other positive events on the homefront/other.

Prayer:  silent/unspoken; Dauber took us out.

F3 Brother Highlighting the 6th:  Dovetail – Jess Hines (bio below)

 

Born in Minnesota in ’84, moved to the mountains of the Atomic City, home of the Manhattan Project, Los Alamos, NM at age 2. Was homeschooled all the way through. Had a younger brother who passed away a year ago from colon cancer, have a younger sister who is teaching right now in Siberia (and doing outdoor workouts in 20-below sometimes!). Mom and Dad live in Charlotte. Went to school at Harding University in Searcy, Arkansas, the Armpit of the South (seriously, it’s more humid than here) where I met my wife. The family moved from NM to NC in 2007, and I got married later that year.
Been at F3 since about the beginning of 2017—Boy George introduced me. Got the name Dovetail because I had just started practicing making dovetails with hand tools, which I like restoring and using. Recently ran my first-ever half marathon in Wilmington (which, as a CrossFit guy, I never would have done without the influence of my F3 brothers). Currently site Q for Sheepdog on Friday mornings while Shredder is recovering from knee surgery.
In addition to F3, I’m also thankful that I recently found out about David Wood (through the Cross Examined podcast) and his excellent YouTube content at Acts17Apologetics, as I’m big on apologetics and worldview studies.

 

Thank you for the opportunity to lead you men!  Dauber QIC

Possible Intervention!!!

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11 I think for EC  with 1 going for the Fritter.  And 28 for field trip. I apologize if I missed anyone.

Warm Up: jog to storage center parking lot.  20 SSH, daisy pickers, good mornings, arm stretches and 10 burpees oyo to get blood flowing.
The Workout: jog to Aviator our door lounge for 20 erkins and dips and then with Pikachu motivation 40 derkins.  Mosey to new coffee shop for some 7’s.  This included (wolverines) merkin, one leg to elbow, merkin, other leg to elbow, merkin and jump up. Opposite side of lot we did alternating hand wall planks.(for lack of name).  With lunges  in between exercises.

Mary:mosey back to courts for pickle pounders, Freddie mercuries, dying cockaroaches, wwII, pigeon stretch, lower back stretches, andHalf a nice day.
Announcements:slack, F3 Dads Saturday@ Womble@9, quest q’s at Kenny’s grave and Disney.
Prayer:Moby’s family and father, crab legs medical treatment.

 

 

Another Freeze Warning

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April 1, 2019 / in Mutiny / QIC: Stovepipe and Fedex

PAX: Gump, Dauber, Norm, 16-Bit, Cupid, Doc, Stovepipe, Messi, H1N1, FedEx, Beater, Fonzie

With the temperature dropping back into the 30’s it was good to see 12 men decided to not fart sack and come out to get a workout in.  Stovepipe and I decided to co-Q. As always it’s an honor to lead.

 

Warm Up: Stovepipe started us out with a lap around the track and then circled up in the parking lot for some SSH IC x 30, daisy pickers IC x 10, good morning IC x 10, and some stretches. Stovepipe then hand over the Q to me and I had the pax do 5 burpees OYO and shoulder taps IC x 10.

The Workout: We headed over to the shelter for some dips, urkins, and derkins IC x 10 for 2 rounds. We then headed over to the middle of the parking lot behind Club Works where I told the Pax to partner up.  I then told the pax that we would start with partner people’s chair for a 10 count, then P1 would run to one end of the parking lot and does 10 LBC while P2 runs to the other end of the parking lot and does 10 squats. We completed 10 rounds, called an audible after first round because I forgot to include t claps during partner people’s chair, and each pax ended up doing 100 of each exercise.  Asked Messi to lead the pax in an exercise while we waited on the six, he chose to do more LBC, I then had the pax do 5 burpees OYO for standing around.

Mary: Headed over to the tennis courts for Mary. Started with BTTW, per Doc’s earlier request, and called on Dauber, Doc, and Beater for a 10 count each. Stovepipe finished Mary with big boy sit ups, low slow flutters, box cutters, American hammers, stretches, plank variations, and pickle pounders.

T-Claps: Maybelline, for consecutive workouts

Announcements: Sign up for F3  Dad’s camp starts on Tuesday, Dad and 2.0 workout this Saturday at Womble, Possible swimming AO, check Slack for more announcements

Prayer: Beater’s friend dealing with mental issues, unspoken

Lucky Number 11s

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7 PAX showed up for Kenny’s Grave to see what the Q of the day was going to do.

16-bit and Messi showed up first, and got to choose the workout. Kind of. Both PAX picked two numbers, which determined two of the exercises for the 11s that YHC had planned. YHC balanced it out by picking the third.

Warm Up:

Mosey around the parking lot

Circle up, 20x Side Straddle Hops IC

Mosey around the parking lot

Circle up, 10x Good Mornings IC, 10x Fozzy Arms Circles Forward IC, 10x Fozzy Arm Circles Reverse IC

The Workout:

11s!

PAX bear crawled from Splash Pad to Playground, 10 pullups. Bear crawl back, 1 Turkish Stand Up. 9 pull ups, 2 Turkish Stand Ups, so on and so forth.

After completion of first 11s, YHC checked his phone and realized there was no way we’d get a second set of 11s in. Quick audible.

PAX ran from one end of parking lot to the other, 60 seconds plank hold. Ran back, 1x LBC IC. Ran back, 50 seconds plank hold, 2x LBC IC, so on and so forth.

Mary:

Circled up, went around the circle and had each PAX call out an exercise to do. Can’t remember them all. Finished it up with Have a Nice Days.

Announcements:

Check Slack, Swim training at Triangle Aquatic Center Tuesday mornings, Mason-Dixon Convergence on Saturday.

Prayer:

Continued safe travel for H1N1, prayer’s for H1N1′ and Messi’s church as the lead pastor recently passed away.

Double D’s knee.

Family with the son that recently passed away.

Face Catching Frisbee

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It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.

Welcome FNG Nacho!

Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing