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Thank God I’m so sexy

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FNGs: None 

4 HIMs posted to GP on a cool bright morning.  YHC brought the music box and balls.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, SSH, Sir Fazio Arm Circles (both directions).  Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, Mountain Climbers (2 sets), Homer to Marge, Rock Spanks (with and without consent), 10x3ct Rock Press & Skull Crushers (3 sets), Heal Taps, Box Cutters, Low Slow Flutter.

Mosey to the basketball court

2 Rounds of Knock Out and 3 Pointer Station: Pax line up and do prisoner squats unless they have a ball in hand or one to chase.

Once knocked out, HIMs exercise till last one standing: LBCs, Mnt Climbers, Squats, Lunges, Homer o Marge

Exercises during 3 point stations were Emperial Walkers; Hillbillies, SSH, Plank Jacks, SSH, Squats and Lunges

Announcements: Holly Springs Half NEEDS volunteers

Prayer Requests: YHC asked for prayer to clear his headspace after being let down by not getting a promotion he went for.

Quality time with cold rocks

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Late backblast from 11/6/2021.  PAX of 3 came out for HazMat’s VQ.  It was a cold morning, but we taught the rocks some lessons!

FNGs: None
Warm Up: Good Mornings x10, Daisy Pickers x10, Sir Fazio Arm Circles forward x10, backward x 10, Seal Claps x10, Overhead Claps x10, Willie Mays Hayes x10
The Workout:  On to the big rock pile.  Pick a medium-big rock of your choice.

  • Curls For The Girls, Overhead Tricep Press, Rut Rows, Ground Pounders, Squats.
  • On your six for Chest Press, WW1’s, LBC’s & Low Slow Flutters
  • Repeat above
  • Finished off with one last mini-set of Curls For The Girls, Overhead Tricep Press and Ground Pounders.

Mosey over to the small rock pile.  Pick a two small rocks of semi-equal weight.

  • Lateral Arm Raises and Front Arm Raises
  • Repeat

Mosey on to the wall

  • Left leg raises x10, Right leg raises x10, Irkins x15, Dips x 15
  • Repeat

Mary: On to the padded picnic table area

  • WW1’s, LBC’s, Homer to Marge, Low Slow Flutters
  • Plank hold approx. 30 seconds followed by 20 seconds right arm up, 20 seconds left arm up and 30 seconds hold.

Announcements: Holly Springs Half in 2 weeks.  Yogurt going to bring out 3Alarm.  They would love some company if you weren’t running the race.  Contact @Yogurt for details.
Prayer: Prayers for all children struggling with school and overall mental heath.  Thanks and praise for the beautiful morning and everything we have been given.

Feelin’ S.C.R.A.P.P.Y at TBD

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FNGs: BonBon – Came to us by way of HollyFest

Warm Up: 5 Burpees for the late guy, Fredrico – He announced himself with confidence, slotted right in, no questions asked

Windmills, Daisy Pickers, Fazio Arm Circles, Seal Claps, Overhead Claps, SSH

The Workout:

Inspired by this random article that hit my newsfeed….

https://lifehacker.com/12-bodyweight-exercises-that-will-actually-make-you-str-1847903062/slides/12

Mozy around the soccer fields – Sprint the length of the Ivan lot and continue Mozy to the shelter

  • Single Leg Squats – Each leg x6
  • Copenhagen Planks – Each leg x6
  • Reverse Nordic curls – x10
  • Australian Mountain Climbers – x10 IC
  • Poop Eaters – x10 IC
  • Pike Merkins – x10
  • Yogi Boo Boos – x20 IC

Repeato 1x

Mary: One last lap/sprint around the soccer fields – this is when the mumblechatter uncovered that Fredrico was not an F3 name but an FNG name.  OUR LATE GUY WAS AN FNG!?  The disclaimer was provided as we made our way to COT which launched straight into naming.

Our FNG spoke of his athletics in his college years but how he favored the couch since his son came along.   There was a consistent request for BonBon among the PAX (one in particular) and so he was named.

Announcements:

  • Get those food purchases ready for the Food Cupboard!!!

T-Claps (Recognition):

  • PAX for your help at HollyFest.  We got an FNG and we renewed our rental of the fields at Ting for Ultimate – 1 more year

Prayer:

  • YHCs, Uncle in the ICU with Covid
  • Twins on the way to Swisher Sweet’s sister – family growing from 2 kids to 4 kids
  • BonBon and family are looking to buy a house – Prayers brother

Ground Pounder – 10/23/21

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FNGs: none
Warm Up:

  • SSH x 23 ic
  • SFAC x 10 F&B ic
  • Seal Claps to Overhead Claps x 10 ic
  • Hula hoops, clockwise and counterclockwise x 10 ic
  • Merkins TUT x 10 ic down and up

The Workout:

  • Mossied to the rocks. Medium to large rock.
  • Pax did an assortment of exercises including; curls for the girls, overhead tricep extensions, rut-rows, ground pounders, overhead press, and bus-drivers. sharing is caring so we rotated after each exercise.
  • After two times around we dropped to our 6 for rock press, windshield wipers, and rock spanks at which point Gump told Bubba to “spank it like it’s your sister” 🤔.
  • Paused for 5 burpees OYO since Mr. Terrific was about 5 minutes late.
  • Returning the big rocks we mossied to the small rocks pill. Pax grabbed two smaller rocks and hit higher rep curls for the girls, tricep extensions, and arm raises to the front then side. The burn was enjoyable.
  • returning the small rocks we mossied to the playground for step-ups, Diamond-standard Erkins, squats, and single-leg lunges.

Mary:

  • LBC, LSF, Giant Cockroachs, box-cutters, Gump-cutters, jump-lunges, and crab-cakes.

Announcements:

  • HSPD Goggin’s Challenge for Special Olympics is going on now. Join Bacon this weekend if you can.
  • HS food pantry boxes
  • Hollyfest

Prayer:

  • Stubs received a clear MRI on Tuesday. Still no brain cancer!
  • Dauber, family sickness
  • Mr. Terrific, leadership

This Backblast sponsored by our friends at Academy Sports & Outdoor

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FNGs:  None

PAX:  Tom Tom, Wild Turkey, Cupid, Kosher, Warbucks, Hazmat
Warm Up:  Good mornings, frankensteins, sir fazio, seal claps, overhead claps
The Workout:  Merkins, merkins, merkins.  I really enjoyed my Q at DT a few weeks ago, hammering upper body, so I took the lazy route by copying/pasting that whole thing, with a few tweaks here and there.  Started out with 11’s on the hill, merkins and star jumps.  That’s enough legs for the day.  Mosey to rock pile, curls for the girls (hindsight, those little rocks aren’t great for curls, I should’ve done shoulder raises instead), mosey somewhere for merkins, mosey to the rail for dips, mosey to merkins then back to the rock pile.  Here we ditched curls and did Carolina Dry Docks instead – repeato, repeato, repeato, with variations on the merkins along the way – wide grip, diamonds, etc.

Mosey back to starting point, stopped again for merkins, then jailbreak to the flag.

Shoulders, chest and arms sufficiently toasted.
Mary:  Started to call a classic P90X core move, realized we were over time, audibled for one last set of merkins, instead – lol.
Announcements:  Not so much, but YHC shared a story of what happened to me the night before.  A guy I’ve known for 12-14 years, an acquaintance, lacrosse parent (his 2 sons, my 1), never knew him past pleasantries and getting drunk at travel lacrosse tournaments, he battled bladder cancer last year.  Nasty stuff, took a toll on him.  Last time I saw him, maybe 8 months ago, he was frail, shuffle-walking, wife steadying him, due to chemo.

A couple weeks ago, saw him out for a run on the street and was genuinely excited for him!  I mean, I clapped and pumped my fist as I drove past.  Happened to see him last week at a lacrosse tournament in Wilmington, he told me he’s clear of chemo and has some fitness goals, getting back to where he used to be, and beyond.  Very uncharacteristically for me (before F3), I hunted down his number, reached out and offered to go running with him any time.  He accepted and we met the next night for a 3 mile run/walk.

It turned out to be a pretty terrific moment, for both of us.  We immediately dove into a deep, meaningful conversation – far beyond what we’d been limited to previously – he shared his struggles, I shared mine – life moments, kids, work, faith, 2nd chances; all of it.  He thanked me 2 or 3 times for reaching out, it was clearly as meaningful to him as it was for me.

The point of the story – I don’t think I would’ve made that move had I not been in the F3 state of mind.  Life changing stuff, this is.  Keep it going, Gents.  Small gestures can make huge impacts.

T-Claps (Recognition):
Prayer:

Hills and Halfpipes

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16 PAX posted under the promise of exploring some of the topographical and landscaping features at Disney. YHC brought a simple sequence of exercises that took advantage of these features and a little more.

FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, Frankensteins.
The Workout: A mosey through the darkness to the large hill on the far side of the soccer fields. DORA was called. We partnered up and one PAX would take off up the hill, do 5 burpees, and return via crawl-bear. Exercises on the ground were: 100 Big Boy Sit Ups, 200 Merkins, 300 Squats.

Next was a 2-line Indian run over to the half pipe somewhat near the flag. We kept our partners here. Partners would run up the opposite hills of eachother a do either 15 Mountain Climbers or 15 Star Jumps. When meeting back in the middle, 10 Patty Cake Merkins. We got through 5 rounds of this.

Next, a mosey over to the playground for 42 dips and BTTW…just as long as YHC decided to do so.

YHC then called for a mosey return to the parking lot entrance hill and we got after 3 hill sprints up to the flag.
Mary: Pigeon Pose, 30 wonderful seconds of silence and quiet.
Announcements: 3rd F at HollyFest. U.T.I will put together a time slot spreadsheet. Brute CSAUP Oct. 16th.
T-Claps (Recognition):
Prayer: A family Bondo knows is losing their 28 year old to a battle with liver failure. FRAM has upcoming vacation planned with mom/daughter. Peace in that situation. TomTom son has been diagnosed with auto-immune issues and praying for healing along the way. YHC took us out!

When the Lights Come On!

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A Tour De Womble as the birthday week Q streak continues. Got a seed idea the night before from Mookie asking about a song and artist, so we gave it a try! It worked well!

FNG’s: None
Warm Up: Good Mornings x15…that’s all.
The Workout: Mosey over to the far parking lot for some fast feet, curb crawls, Shoulder Taps IC x15, Irkins x15, Dirkins x15, and inverted curb crawls.

We moved over the the band shelter next for a 10 ct. per PAX People’s Chair and then Balls to the Wall. We then did Step-Ups x20, and Dips x20.

We then moseyed over to the picnic shelter for a picnic table/bench/abyss irkin crawl. We split the group in 2, one group used the tables/benches, while the other did LBC’s IC. Turned out each group got 60 LBC’s done.

We then did an Indian Run up to the ball field parking lot (the rougher one) for a rock push to the top, a plank hold, and Cusack return.

The PAX went on another Indian Run down to the Pit for a 7’s series. Foxhole Merkins on one end of the field, run, then Star Jumps on the other. We got a little over half when YHC realized it was time to mosey back to the tennis courts for Mary.
Mary: Took a quick 25 Fence Squats and then on our six for a little Jason Aldean. Whenever the line “when the lights come ON!!!” it was a burpee. During all other parts it was mostly shoulder taps, Pickle Pounders, some LBC’s, and Homer to Marge. Good times!
Announcements: CSAUP at Hilltop Needmore Oct. 16th. 3rd F activities for HollyFest.
T-Claps (Recognition):
Prayer: FloJoe has a friend who’s got family on ventilators with COVID.

“Was that a deer just ran in front of us?”

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PAX:  Woody, Deadbolt, Hazmat, Pots, Sprinkler, Bobby Boucher

Warm Up:  SSH, good mornings, frankensteins, handful of merkins

Wouldn’t you know it, the damn dog woke me up around 2:30, started to drift back to sleep around 3:30 but I never quite got there.  Any other day I would’ve fartsacked, but such is life.  It had been a while since I visited the abyss so that was on the agenda, along with some Team 1 vs. Team 2 points-based competition.  That didn’t quite go as planned, audibles were called because of numbers, so whatever.

Damn, it’s dark out here!  Moseying to the abyss we couldn’t see a darn thing, no lights, overcast sky and I questioned if we could/should attempt those stairs.  Halfway there, what I think was a deer ran right out in front of us, crossed our path about 15 yards away and disappeared into the woods.  I said to Bobby Boucher – “Was that a deer just ran in front of us??”, to which he replied “I dunno man, I can’t see s**t”.

And down we go…

The Workout:  Partnered up for a little Dora.  One ran the stairs while the other performed the exercises, to total 100 merkins, 200 LBC, 300 Toe Taps.  Crushed it, moseyed to the picnic tables for dips, 30, I think.  On to the turf fields where the 6 PAX split into two teams of 3.  YHC named each team in hopes of building competitive enthusiasm but it never really took off.

First match – Bear crawl tunnel, 3 reps each, followed immediately by train track hops, 3 reps each.  Team 2 was made up entirely of the “Respect” crowd yet managed to whip Team 1.  Like, not even close.

Mosey back to tables for more dips and repeat the Bear Crawl/Train Track match. Team 1 was again victorious.

Back to the tables for last set of dips then to the turf for a group Indian Run to the far side of the field, where we dropped for a set of Carolina Dry Docks.  Reverse Indian Run (back pedal) back to the start, more Carolina Dry Docks.

Grand Finale:  A 10-ish yard Worm relay race!  That’s right, an old school 80’s style breakdance move as our closing event!  Well, that was the plan, but what actually took place didn’t quite live up to the image in my head.  We were just comically terrible.

Who won?  No idea, I was laughing too hard.

Announcements:  Various 9/11 events this weekend, BRR.  Impromptu mention of what’s been on my mind, something I’d been reminded of a few times the last couple weeks – envy/comparison is the thief of joy.  It’s something I continue to fall back into – this guy’s new car, that guy’s cool job/big house/hot wife, the list is endless if you let your mind go that way, but we’ll never really be happy if we do.  Just like during an F3 workout, you’re the only one out here…but you’re never alone.
Prayer:  Safety for our BRR brothers, peace and healing for those mourning on this 20th anniversary of 9/11.

To Be Determined 08/11/21

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AO: To Be Determined
Workout Date: 08/11/21

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Mosey across Stinson for Jacob’s Ladder (burpees) on the path
2) Mosey up stairs for wall set: Balls To The Wall (group 10 counts), People’s Chair (group 10 counts), Australian Mountain Climbers x10 IC
3) Mosey to the tennis courts for Rack Em Stack Em: corner 1: burpees x5, corner 2: merkins x10, corner 3: squats x15, corner 4: American Hammers x20 IC. Proceed through the corners in this order: 0-1, 0-1-2-1-0, 0-1-2-3-2-1-0, 0-1-2-3-4(0)-3-2-1-0.
4) Mosey to the shelter for 10-15-10 bench pyramid: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins

https://www.strava.com/activities/5774309401

Mary:
Probably Dolly, Homer, Rosalita, Heel Tap Freddie Mercurys

COT:
5 PAX
Announcements and Prayers

Naked Moleskin:
T-claps to HAZMAT for pushing this morning!
This was my ninetieth #F3Q21 #2021Challenge Q (ninety-fourth overall). Next Q is Thursday (tomorrow) at Bradford’s Ordinary in Carpex.
-Pigpen

QIC: Pigpen
PAX: HAZMAT, Florence/FloJoe, Hardy, Fanny Pack, Pigpen
Workout Date: 08/11/21

TBD

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FNGs: Nope

Warm Up:
Spine rotations, good mornings, Frankenstein kicks, sir fazio arm circles, daisy pickers

The Workout:
Mosey to rock pile and grab a medium size rock. PAX did exercises at each end of the parking lot with exercises on each end. We cusacked our rock across the parking lot and bear crawl pushed it back.
Exercises by rock pile:
Curls, overhead press, bus drivers, rut row

Exercises at other end of lot:
Squat, lunge, single leg dead lift

3 rounds were done and moseyed back to tennis courts.

Plank hold on back court line. Plank shuffle to left until Q called it. 1 merkin. Shuffle right, 2 merkins going up to 5 merkins. Mid-way the 2 pups got into a little scuffle, which was a nice break.

Mary:
LBCs, American hammers, and a few others

Announcements: See social media

T-Claps (Recognition):
HaxMat for lots of posting lately.

Prayer:
Unspoken, YHC took us out.