24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”
Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)
8 Pax w/ 1, 2.0 killed it this morning with a little Egyptian, planets aligning with the moon, find baby Jesus vibe. Kidding aside, the sight was pretty cool! Black Knight, 2.0, just wrapped up a 5-pack with his 1st week at F3. Bam!!! Set the bar. Get this kid Breathtaker.
EC Beater & YHC
Warm Up: mosey to the front. SSH, Sir FAC (F&B), Michael Phelps, IM & HB with a little extra push to engage the core. Frankensteins
The Workout: mosey to the brick knee walls for some traveling. Three sets of Erkin travel around kneewall and lunges between. Wing Chun strikes and wedging between each set. Last set, Pax had a choice between military, diamond, or one arm erkins. Moseyed to the back. Introduction to breaking someone balance in preparation to take them down.
Mary: plank tap; wrists, shoulders, hips, knees, anckles then back. 5 sets, no rest. LBCs, Boxcutters, LSF.
Announcements: BRR, ATT CSUP, Wrightsville, Breathtaker.
Prayer: Friend of Beater lost his mom. Pax in need; health, etc.
PAX of 7 on this 20 degree brisk morning in the gloom. YHC wanted to switch things up a bit. Everyone stayed in their vehicles until 1 min to go taking advantage of the seat warmers. 5 PAX started and 2 joined soon after. Here’s the damage.
Mosey over to tennis courts
Warm up
SSH X50
5 burpees OYO due to late comers
Windmills x10 IC
Bat wings x20 each IC (forward arm circles, hold, Reverse, hold, seal claps, hold, overhead) This one gets the shoulders on fire.
Squat jumps x20
To downtown FV fire department
Indian Run with 5 merkins at back before running to front of line
– Stopping at rails for derkin ladder OTW. Upper rack, middle rack, lower rack 10 each.
Once we arrived to our destination we paused under the flag pole to say the pledge of allegiance. Fire Dept was quiet assuming everyone was cat napping.
Fire drill – circle up, chop/high knee, each pax calls “fire”. Drop, roll right, merkin, roll left, merkin, back up choppin.
Copperhead Sets (3 rds, x10 IC)
– Lunge
– Merkins
– Squats
– Dips
Mosey back Indian run with 3 burpees at end before advancing.
Mary
LSF x15 IC
Corkscrews x10 IC
Announcements
See FB and Slack, phone down challenge, WB runs
Prayers
Banana Seat mentioned a lady that attends our church battling cancer (Reba). Doctors announced yesterday the treatments are not working. Only short time remaining in her life. Life is a gift, remember to make each day meaningful and memorable.
Way to start the day men!
BS Out
PAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.
Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.
The Workout:
Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.
Warm Up: Dauber warmed us up with every thing from a run around the track, Windmills, SSH, some good stretches
The Workout: Don’t drop R22’s baby or you will have to do 5 Burpees each time….we did a lot of burpees.
Mary: Around the horn while tossing Baby. More burpees.
Announcements: Respect to POTS! Follow FB and Slack for announcement reminders
Prayer: Gump to us out. Buford, Randy and his family, struggling marriages,
The first AO to see the rise of the Tiger Hawks! The new shirts look awesome, good to see the first ones hitting the streets at U-Turn this morning. Thanks for modeling Warbucks
EC: Deadbolt, Warbucks, LED, PSI, Roger Roger, THE DawgPound, Cowboy, SlideRule, Full House
Cowboy and DawgPound commuted to U-Turn on foot today from hills of 12 Oaks. The rest of us rallied at Starbucks for a 3-mile loop through the business park.
Warm Up: Frankenstein Kicks, Daisy Pickers, High Knees, Butt Kickers, Side Straddle Hops
Welcome FNG ShamWow! – A resident of Holly Springs that enjoys running (who likes running!?) and has a pretty killer pace. He is a resident of Holly Springs and is in sales. Our F3 hivemind this morning went down the infomercial path and gave him a name that is “As Seen on TV
The Workout: Traditional U-Turn 5mi route was mapped and offered and for the masses. Plenty of turning for the 6 going on along the way. A few went “off the map” to hit their personal targets. Great work to all #HIM for braving the below freezing morning.
Mary: Nope! No Girls allowed.
Announcements: Nope! and very sorry to have passed over this. I guess I was getting cold? Excited to run? Still really bad at being a Q? As always keep an eye on your social media platform of choice. Please toss them out on the BackBlast post.
Prayer: Again – BAD UTI, BAD UTI – Skipped over Prayer. It wasnt intentional… Please know I realized my error when we got back to Starbucks and I did pray for those unspoken prayers since I’m absent minded. For those things that we should raise up out in the open, please post them on FB/Slack under the BB post so we can pray for them directly.
A pleasantly warm, but rainy and blustery morning blew in 5 Pax for a covered dish of pain.
Warm Up: SSH x 20 IC; Good mornings x 10 IC; Windmills x 10 IC; Cotton picks x 10 IC; Fozio arm circles 10 forward and reverse IC; Michael Phelps
The Workout:
Mosey across the parking lot to pick up a rock of choice and head back to the shelter where we were met by DORAs lazy and mean step sister, FLORA.
PAX partnered up with 1 Pax going solo
100 merkins – P1 does 10 merkins with feet on rock while P2 holds plank with feet on rock, then switch back and forth until reach 100.
200 LBCs – While holding the rock in the air, P1 completes 20 LBCs while P2 holds 6″ with arms extended holding rock over chest. Switch back and forth until reach 200.
300 Goblet Squats – While cradling rock, P1 completes 25 squats while P2 holds squat while cradling rock. Switch back and forth until reach 300.
FLORA was followed by 30 step ups to stretch out those quads – 15 on each side and then each Pax put their rock to sleep with an AMRAP of Rock a bye Baby (holding rock overhead, bring down to chest and extend out and then twist left and right before returning back to start) while holding people’s chair against a shelter post.
Mosey across the parking lot to return rock to resting place and returned to shelter for some MARY.
Mary:
Completed the following exercises – 15 count IC
Dolly, LSF, and Rosalita Wip
Closed with 1 Corinthians 10:13. Encouraged Pax to let everything they do and say to be done for His glory and not for men. Also challenged each Pax to find someone to lift up today – whether through an act of kindness or an encouraging word.
Announcements: Blue Ridge Relay teams looking for a few more PAX; other announcements check out FB and Slack
Prayer: LED’s friend – his wife is leaving to New Orleans for medical treatment and he will home with their kids (2 under 2 and a 4 yr old); Norm’s friend and all others impacted by the government shutdown. Wisdom for our political leaders to lay aside their pride and differences in order to work together for the betterment of our country.
January 21, 2019 / Mutiny / QIC: Fedex
PAX: LED, Fonzie, Norm, H1N1, Messi, Farva, Stovepipe, Gump, Biff, FedEx, R-22
11 men came out in 19 degree weather with a wind chill that made it feel like zero degrees. Great to see
Biff back in the gloom!!
Warm Up: Started with a lap around the track then circled up for:
– SSH x 25
– Fazio Arm Circles 10 Forward 10 Reverse
– Imperial Walkers
– Hillbillies
– Stretches
The Workout: Mosey over to the parking lot and lined up to do one of my new favorites, the lunge into a squat into a burpee all the way to the next island. The Pax then moved over to the field where we ran to every corner and at every corner preformed an exercise called out by yout QIC.
– Standard Merkin
– Squats
– Mountain Climbers
– Diamond Merkins
– Wide Merkins
– Burpees
– Freddy Mercury
– Leg Raises
– LBC
– Military Merkins
– Dips
Mary: Indian Run back to parking circle where we finished with regular burpees and double merkin burpees
Announcements: Facebook and Slack
Prayer: LED’s friends, Double D, Buford, Crab Legs
Another brisk morning in South Park for a new type of workout at Kenny’s Grave. 7 PAX made the trip over and start time was delayed by 1 min. In the words of Big John McCarthy, “Let’s get it on!”
Warm up
Mosey jog with some slides then over to the court
Smurf Jacks x20 IC
Mtn Climbers x20 IC
Frankenstein’s x10 IC
Hip rotations aka Two Step x10 IC (had to name it something)
Workout
P2P KG style
8 light poles 0.5 mile one way
1 – Burpees x10
2 – Reverse Merkins x20
3 – Reverse Squats x20
4 – Diamond Merkins x20
5 – Monkey Humpers x20
6 – Shoulder Taps x20
7 – Jump Lunge x20
8 – Turkish Getups x10 each arm
Stop at each pole on the way back and do the same exercises again in reverse order
Completed this a little faster than expected so improv came into play
Courts
Slides from center line out to free throws and back, end line and back, repeat opposite side.
Rinse and repeat going backwards
Rinse and repeat with Carioca
Grab some fence for “Crabs in a Bucket” – BTTW while guy on end bear crawls to front and back up to BTTW. 2 rotations for each PAX since most were on their knees already.
Heavy rock curls x50…just keep going man
Mike Tyson x20 IC
Heavy rock curls x50…YHC heard mumble chatter. I chose the wrong rock. All smiles.
Mary (less than 3 mins left)
Pickle pounders x15 IC
Freddy Mercury x15 IC
Heels to heaven x15
Verse : Ephesians 4:31-32 NKJV
“Let all bitterness, wrath, anger, clamor, and evil speaking be put away from you, with all malice. And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.”
Announcements– see slack and FB
Prayers– sugars neighbor Bob health (cancer), Crab Legs, DD family, Modify family, Ausfart, CarPex M battling breast cancer, PD and all service men and women
After the prayer was said, YHC noticed the PAX was so quiet. Guess they got their monies worth. YHC picked a Q for next week since no one was stepping up. H1N1/Messi co-Q will be running the show next Thursday so come join the show. Thanks guys for the hard work out there.
BS Out!
Warm Up: PAX ran around tennis courts and circled up in main parking lot. 10 Fazio arm circles (F & B), 20 SSH, 10 Vegetation grabbers, 10 Windmills, Left & Right arm stretches, behind the back arm stretches, 10 IW and 10 HB.
The Workout: PAX grabbed a medium-sized rock and circled up in main parking lot. Q led the PAX in the following continuous exercises with their rock: 10 curls, 10 rut-ros, 10 over head presses, 10 triceps curls, and 10 goblet squats; dropped rocks and commenced executing 10 burpees. Mosey to the hill. It was frosty with the temps hovering at 30 F degrees. PAX bear crawled up the hill; stopped at frozen guardrail and cranked out 5 irkins, 5 derkins and 5 dips. With the frozen tundra, Q audibled and had the PAX not climb down the hill. Recovered and climbed over the guardrail and proceeded single file in a jog down hill on sidewalk around the tennis courts back to the rocks. Plank hold until the 6th came in. RINSE AND REPEAT 3X (four total). Q threw in 25 LBCs for fun on last set. Returned rocks and circled up in the tennis courts for Mary.
Mary: Q had PAX perform various yoga moves (warrior 1, warrior 2, chataranaga, yada-yada); lots of mumble chatter feeling good from the extra stretches post workout.
Announcements: Tee-shirt order(s); Q-Swap; Q-Source.
Named FNG Bennet Deddens – Litter Box (hope this vetenarian comes back). Sorry – no picture.
Prayer: Fonzie led the PAX out in prayer; Modify’s dad has cancer for the third time; PAX recovering from surgery; CrabLegs, Silent prayers
EC: H1N1 and Mookie made sure the sixth was good during EC today – thank you! Others out for the early run included Deadbolt, Dauber, Pac-Man and Messi.
F2 – Catan Q-Source followed at Stick Boy.
QIC – Dauber, always a pleasure leading you men.