Tag Archive for: Gump

A moist “circle merk” with the Japanese Express

/in /by

16 men got to business on a fine drizzly morning in the Quay.

7-8 got their EC in and apologize gents but I didn’t catch the role call for that one before we left out or when we got back in

Warm Up: Broke up the mumble chatter, stayed put and circled up the Pax for the following

20 – SSH, 10 Good Mornings…nice and deep-like, “Fonzie”-arm circles 10 front/10 back, 10 Imperial walkers right into (kinda) 10 Hillbillies, and 10 Windmills

The Workout: Now that the gang was all loose and pleasentries exchanged it was time to get down to why we all left our warm bodied ladies back in the fartsack….

“Circle-Merk” – Pax partnered up and ran opposite directions around the tennis courts to meet 1/2 way where each would perform a Merkin exercise (from list below) then continue in opposite directions to meet back at original starting point for another Merkin exercise (from list below)…. rinse and repeat

10 – Broke back merks

10 – Japanese Express (partner 1 in squat hold, holds partner 2’s feet at shoulder height (wheelbarrow hold like) while partner 2 does merks)

10 – Patty cake merks

 

Partners then grabbed a rock and headed to base of hill for a Dora.

Partners completed the following reps (200 curls/tri ext, 200 LBCs/American hammers, 200 overhead press/chest press) at base of hill while other partner climbed Mount QuaRina and completed the following on the guard rail at top (10-irkins, 10-dips, 5/5 one legged squats off rail)

Mary: Pax dropped their rocks off at the pile and mossied to Mary in the courts for the following –

15 – Peter Parkers/15 – Low Slow Flutters/15-WW2/20 – Reverse LBCs/10 each downward dog stretches into right leg then left leg scorpion Merkins

 

Announcements:

Blue Ridge Relay, Wrightsville 1/2 coming up – the Friday night before is a 5k – come support Crablegs!

 

Prayer:

Shredder’s healing, Crablegs continued prayers, Coal Ash calf (and ankle?) injury at start of workout today, Moby’s dad

Thunder is a mainly no running…. but we like legs…

/in /by

Warm Up:

Mosey to Amphitheater – Dynamic High Legs 10, Quad Stretch 10, High Knees 10. MERKIN Twists Arm Up / SCORPION stretch / Dynamic Hamstring / Groin Stretch 1 arm up. 

The Workout:

LEG SETS

10 Jump Squats

10 Bulgarian Split Squats (5L/5R)

10 Pistol Squats (5L/5R)

DEEP SQUAT HOLD (15 cadence)

10 One leg get ups (5L/5R)

Foot Over Toe – shoulder on wall, tighten quads to lift heels off the ground, keeping heels off ground touch the top the top of toe with heel (5L/5R/5L/5R)

Recovery: 20 Cadence Count BALLS

Rinse and Repeat 3 times

*******

10 Diamonds/10 count Superman/10 Pickup Planks/ 10 Inch Worm Merkins

*******

REPEAT LEG SETS (3 sets)

Mary:Box Cutter 15 cadence, Low Slow Flutter 20 cadence,  American Hammers 20 cadence, Homer to Marge 20 count std +10 left leg, +10 right leg. Diamond Merkins 25 count. Finished up with Protractos 10 count cadence each angle 22.5/45/90/45/22.5

Announcements: Tri-Sprint June 1st (speak to Gump)

Prayer: Thanks for Fitness & Fellowship

Minding my own business… now I’m Qing

/in /by

Warm Up:

Took a lap around the track into our circle up for 20-SSH, 10-Good mornings nice and slow, Arm stretches, 10 ea. – Imperial Walkers/Hillbillies, Butterfly Stretch

The Workout:

Each Pax picked a parking spot and got to business with a “Build a bear-ish” start to the day. Bear crawl down the line – 7 Merkins at the curb, bear crawl back out to 1 Burpee. Ascending and defending order until 1 Merkin and 7 Burpees were felt in all their glory. Prize for winning was helping pick up the six.

From the comfort of our parking spots Pax mossied down to the rock pile and partnered up for a Dora where we explora’d the benefits of reps and cardio together.

Partners swapped between “sprints” up the parking lot and back and the following rock work: 100 bicep curls/100 tricep curls, 200 squats, 100 overhead press/100 chest presses from your six. Q audibled our of sprints into LBC’s and WW2’s once we hit the plus one mile mark on “sprints”

Pax retuned the rocks and lined up for an Indian run up to tennis courts for Mary

Mary:

Pax circled up to finish off with the following: 15-American Hammers, 15-Freddy Mercury’s, 15-Side to Side Heel Taps, 15- Low Slow Flutters, Downward Dog stretch into left leg raise for 10-scorpion presses(?) rinse and repeat for with right leg raised, finished with a lovely have a nice day moment of reflection

Announcements: Gump is swimming now and wants you to join him on the tri circuit 😜 – Wrightsville in the final count down (baaaanaaannnnannnnaaa bana-nantnantna)

Prayer: H1N1 trusting in God’s plan for next step in career path and news of promotion. Grablegs

Flying Cupids & Dancing Rocks

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11 PAX braved the damp and cool gloom for a virgin Q – and hopefully a proper beatdown.
Cupid flew in at the last moment after the other HIM’s slowly emerged from the warmth of their respective vehicles as though they could foresee the “fun” that awaited them.
No FNG’s
Warm Up:
Mosey around the track to the front parking lot
SSH x 20 IC
Imperial walkers x 15 IC
Hillbillies x 15 IC
Hairy Rockettes (alternating toe touches) x 15 IC – LipSync enjoyed these a little too much. 5 6 7 8…)
Squat kicks x 15

 

The Workout:

Head to the rock pile to get a moderately sized rock suitable for lifting multiple reps.
John Cusack to the corner of the parking lot.
Rock Exercise 1: Rock-a-bye-baby x 15 IC (up, out, left twist, right twist = 1)
Lunge walk to the island (of misfit toys) – Merkins x 10 OYO – run back to your rock – squat hold or hold plank for the 6
Rock Exercise 2: Curls for the Girls x 20 IC
Lunge to island – 10 Merkins – run back
Rock exercise 3: Tricep Extensions x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rock exercise 4: Ruh Roh’s x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rinse and Repeat with a twist: Replace lunge walk with Bear Crawl and replace Merkins with WW2’s x 10 OYO
Return your rock from whence it came a la John Cusack just in time for 6 minutes of…
Mary:
LBC’s x 20 IC
Freddie Mercuries x 20 IC
Gump requested American Hammers x 10 IC
LipSync requested Homer to Marge x 10 IC
Martini requested Low Slow Flutters x 10 IC
5 Burpees in honor of R22 (who is the one who invited me to F3 back in August 2018)
Announcements:
Wrightsville half in two weeks
See Slack/ FB for the rest…

Prayer:

Several relatives and friends who have been diagnosed with cancer (Cupid’s friend’s dad, Modify’s dad – going through Chemo)

Two young guys who have committed suicide recently – lift up their families and friends — Don’t struggle alone or let anyone struggle alone. Reach out to guys you haven’t seen in a while and let them know they are missed.

Crablegs (ALS)

Shredder (knee)

Forgive me if I missed any…
COT:
Wise men build their house on the rock by listening to the words of Jesus and putting them into practice. When (not if) the wind and waves come, the house will stand strong.
Foolish men build their house on the sand by either not listening to the words of Jesus and/or not living them out. When the wind and waves come, that house will come down with a huge crash. (Matthew 7:24-27)
At least this day was built on the rock – quite literally – which made all of us stronger and less likely to get knocked over…once the soreness subsides.
2nd F at Stick Boy for celebratory scones.
It was my great honor to lead you HIM’s in the glorious (and damp) gloom this am.
Until next time…

Birthday Bash at Possum Trot

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Warm Up:  13 PAX took Dauber’s double dare showing up in wet conditions from an overnight rain for a birthday bash arm beat down in 36 deg balmy weather.  Before departing for our warm up jog, Pablo asked for the where-about  of breathtaker.  A Dauber hug was enough evidence for Pablo who pulled a Reagan needing to “trust but verify”.  Dauber had the extra gear under his sweatshirt (did I mention it was above freezing?).   Jog commenced around the tennis courts to the parking lot and began the following exercises in cadence:  20 ssh ; 10 Fazio Arm circles F/B; 10 good mornings; 10 Vegetation grabbers; 10 IW; 10 HB; Michael Phelps; Static arm stretches.  Jogged to the Love Shack for the workout.

The Workout:  10 Star jumps, 10 merkins.  Mosey to grass area with small hill behind ball field for 11’s – SSH on bottom and LBCs on top.  Mumble chatter about counts; More reps is a good thing.  Mosey to the shack for a birthday celebration of balls to the wall.  In honor of Doc’s 47th Birthday, PAX completed a 47 cadence count.  Modify gave a much needed 10 count post BTTW.  Lined up at the bottom of the incline and began alternating strides, 10 strides in length, until reaching the top of the incline/parking lot.  Each PAX then grabbed a medium-sized rock from the rock pile and met back up in the parking lot holding plank for the six.  With rock in hand, the following exercises were completed with 10 reps:  arm curls, arm o/h presses, triceps extensions, rut-ros, one hand on rock merkins (L/R), Squats.  25 SSH, Rinse and repeat.  25 SSH, Rinse & Repeat with a slight modification of completing rock exercises from your six; exercises included chest press, skull-crushers and LBCs/WW IIs.  25 more SSH (inspired by Nemo – keeping the heart rate up).  Rocks back to the rock pile John Cusack style.  Ran out of time so no hill work was executed.

Mary:  Dauber made up Yoga names for some much-needed stretching – – – inspired by a yoga class fresh on his mind from last night with Doc and Double D (missed you DD this morning – perhaps too much stretching or just a clear colon?). PAX were overjoyed performing these stretches on the Action Park parking lot asphalt. Knees, forearms and elbows were so comfortable.  Perhaps the puddles on the tennis courts should have been utilized?

Announcements:  BRR, WB half and full, sprint tri registration.  Q-Source post PT at Stick Boy.  Namerama ended with birth name (junior, junior, junior?).  Happy birthday 🎁🎂🎈🎊🎉 sung to Doc; called out Lucky Charms when he emphatically said he was still 49 – evidently his birthday is May 1st.  Let’s plan for a big celebration.

Prayer:  Thank you Fonzi for taking us out in prayer.  Lots of requests today, spoken and unspoken:  injured/ill PAX including Shredder & Crab Legs; illness/cancer with PAX family members; job interview; HS kids taking ACT today; other prayers…

EC today:  great job Pablo for getting it done.

Always a pleasure/honor leading these fine #HIM men in the gloom.  QIC- Dauber

Rain! What rain???

/in /by

February 18, 2019 / Mutiny/ QIC: Fedex

PAX: H1N1, Messi, Dauber, Gump, Modify, Motor Boatin’, Cupid, 16-Bit, FedEx

The call for rain didn’t scare any of the 9 Pax that show up this morning. Breath taker made an appearance thanks to Draber.

 

Warm Up:Circled up in the parking lot for;

SSH  ICx25

Fozio Arm Circles  10 Forward, 10 Reverse

Imperial Walkers  ICx10

Hillbillies  ICx10

Monkey Humpers  ICx10

Streches

Had Pax line up for “Catch Me If You Can Indian Run” around the track which is an Indian Run where the last guy drops and does 5 burpees, while the Pax mosey around the track, after burpees are completed the last guy runs to catch the rest of the Pax tapping the last guy on the shoulder who then stops and starts his 5 burpees while the last guy continues his sprint to the front of the line.  Went around the track twice so everyone got a turn.

The Workout: After Indian Run headed to the parking lot where QIC told the Pax to partner up for partner Merkin Wheelbarrows where P1 holds the legs of P2 while P2 walks across the parking lot on his hands and does Merkins when they reach a line, adding a merkin at each line until they reach 10 then switch and head back to start. Headed to shelter, even though it wasn’t raining, for some 11’s. We stared with urkins and squats, then did step ups(10 each leg OYO) and finished with more 11’s this time derkins and squats.

Mary: LBC                                ICx25

Homer to Marge          ICx15

American Hammers  ICx15

5 Burpees OYO
Announcements: Wilmington and the Mule
Prayer: Crablegs, Shedder’s knee surgery, Double D colonoscopy, H1N1 has a job interview tomorrow and Fedex’s Son to keep lines of communication open

What’s Valentine’s Day without Cupid?

/in /by

Ok, finally figured this out so let’s give it a shot.  Thanks to Gump and Banana Seat for the guidance and instructions.  FYI, don’t try viewing the tutorial in Firefox.

Pax of 9 show up including 1 FNG (Cupid) – Thanks for coming out and supporting me on my first Q.  This is a great group of men that I was proud to lead (yesterday).

Warm Up: 1 lap around the track then circled up for 20 SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Imperial Walkers, and 10 Hillbillies

The Workout: Starting at the south side of the parking lot, 20 WWII, 10 Erkins; Bear Crawled to the north side of the parking lot, 20 squats, 10 diamonds; Crab Walked back to the south, 20 LBC, 10 Burpees; Duck Walk back to the north, 20 Star Jumps, 10 Merkins; Alternating Lunges back to the south, 20 Mount Climbers, 10 Shoulder Taps.

Moseyed over to the concession stand for Balls to the Wall while each PAX took turns doing a lap around the building. Followed by Seated Chair while PAX again each took a lap.

Mary: Low Slow Flutter, Homer to Marge, Box Cutters, Heal Taps, Pickle Pounder, Greatest American Hero,
Announcements: This is where I fell short and was not prepared. Only had to check FB/Slack.
Prayer: DD’s Family, Crablegs

Bear Sighting and Shooting Stars

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February 13, 2019 / Thunder / QIC: Aquaman

PAX: Aquaman, Crosby, Gumby, Gump, John Deer, Kubota, Tofu, Quiver

PAX of 3 for EC and 8 for main event came out to crawl around in the dark of the night with shooting stars above!

EC: Crosby, Gumby, John Deer

Warm Up: Mosey to parking lot to circle up for a very short warm-up as everyone could “Bearly” hold back their excitement to get started!

SSH IC x 25, Cotten pickers IC x10

The Workout:There are 32 parking spaces in the middle of the parking lot. There are also 3 handicap spaces on the far corner of the parking lot. Each space had a card with the exercise you were to complete written on it. You were to bear crawl to each space and do the exercise. 2 of those spaces gave direction to bear crawl to a handicap space of your choosing. The 3 handicap space exercises included Dbl merkin burpee x 10 or LBC’s IC x20 then WW2’s x10 or 2 laps around lot then Turkish Get-ups x5. You would then bear crawl back to your next space and continue. I do not feel like typing all 32 exercises but we had lots of fun and Bearly made it around to all of them. Also at any given time, anyone was allowed to call out a exercise of their choosing and we would all stop and complete it b4 moving on. With 8 minutes remaining, we bear crawled to meet Mary.

Mary: Complete the exercise in the handicap space that you had not done.

Announcements:FB, Slack, and a reminder to that just because not everyone has prayer requests, that does not mean that they might not be struggling with something. Keep our eyes open and be available to one another
Prayer:Quiver is moving to HS and the stresses involved, Bullseye’s recovery, those that are struggling and not saying anything to anyone to have strength to speak up and for the rest to have eyes to see.

Q Source “Preparedness”

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“Preparedness” qsource topic last week was key for me this morning.  Encourage everyone to check the source out on F3nation.com if you haven’t yet. It was great to lead you guys and welcome 28 men including 2- FNGs. Randy(China Grove) and Jeff Toke (Centerfold)

Warm Up:Jog around courts

20 ic SSH, 15 ic good morning, 10 each ic hillbilly  and imperial walkers, 10 gazing arm circle forward and reverse ic, 6” extended arm pulses ic
The Workout:count off and partner up. Each group grabbed a medium rock and met at end of lot

Alarms was the exercise of choice

A(arms) p1-curls/triceps p2 -bear crawl50yds Switch

L(legs) p1-goblet squats p2 -alternating lunges 50 yds Switch

A(abs) p1-wwII w/rock p2-peter Parker’s 20 IC Switch

R(run) p1- run around courts p2-sprint to end of lot and backward run to start. Switch

M(merkins) 20- paddy cake merkins, p1-20 diamond merkins p2- 20 wide merkins Switch

S(squats) p1-squats, p2- 5 shuffles , burpee 50 USA and back.  Switch

Mary: Fedex volunteered to take on Mary

lbcs, pickle pounders, homer to marge, low slow flutter, 6”, 45degree hold, 90 degree hold, American hammers, windmills, and 5 burpees oyo.

Announcements: new slack channels for triathlon s, rugged maniac(price increase Friday) run/bike/run event next week(Matt, Randy mentioned this but I don’t recall how to sign up, more details would be great if you talk to him)

take me care of the women in your life this Thursday. They may say they don’t want anything but don’t buy that!!!

Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.

A “BREATHTAKING” morning in the Quay

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A “BREATHTAKING” morning with Spring Peeper season right around the corner (see following link): Frog

Warm Up

A fun jog around the track and up the small hill to the soccer field for warm up consisting of: Good mornings, daisy pickers, SSH and Frankensteins

 

The Workout

Jog to the rock pile and John Cusack to the parking lot

Rock suicides with curls for the girls and overhead press

11’s with Wonder Bras > jog around bathrooms to pavilion > Derkins

John Cusack rocks back to rock pile

Jog to tennis courts for partner jumping burpees

 

Mary

WWII, Freddy Mercury’s, Homer to Marge and Have a Nice Days (with meditation, prayer and reflection)

 

Announcements

NC Spring Classic 8K and 16K April 27th. Get 10% off with F3SW2019

7th Annual F3 Raleigh Mule is the same day as the Wrightsville Half/Full Marathon

 

Prayer Request

Crab Legs; Shredder and the many sick people out there