Tag Archive for: HazMat

Cobra Kai day at Sheepdog

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FNGs: N/a
Warm Up: 2 PAX for a new EC route after missing a turn. Returned to find 3 more ready to kick off the last South Wake workout of the year. Cranked up the 80’s rock on the Bluetooth speaker and we started with lots of parking lot agility, then circled up for side straddle hops, good mornings, imperial walkers, Hillbillies, and arm circles forward and reverse.
The Workout: Plank snake around the parking lot doing wax on/wax off in plank position, while the last person weaved in and out of the pax to the front to drop into plank, then continually rinse and repeat until the full parking lot was complete.

Next was a build a Strike combo. The 5 stations were 5 knuckle merkins(start), 10 jab cross combos(Station 1), 10 jab cross hook rear uppercut(Station 2), 10 jab cross/clinch 2 rear knee strikes(Station 3), and jab cross hook rear uppercut jab cross/clinch 2 rear knee kicks and a flying front kick (Station 4)

Rd 1 – start, bear crawl, station 1, mosey, start

rd 2 – start, bear crawl, station 1, run, station 2, mosey, station 1, mosey, start

rd 3 -start, bear crawl, 1, run, 2, bear crawl, 3, mosey, 2, mosey, 1, mosey, start

Rd 4 -start, bear crawl, 1, run, 2, bear crawl, 3, run, 4, mosey, 3, mosey, 2, mosey, 1, mosey, start

Mary: introduced the PAX to Thunderstruck and was shocked that this was the first time they’d done it.
Finished with pickle pounders and homer to marge in cadence – 5, 10, 15
Announcements:
T-Claps (Recognition): Thanks to all of the PAX that push me to be better physically, mentally, and spiritually each day! Happy New Year brothers.
Prayer: I took us out

Farva Christmas Spectacular 12.24

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FNGs: N/a
Warm Up: 2+ mile solo EC run to look at Christmas lights.
Pretty standard warmup to kick things off and turned on the Christmas playlist to set the holiday mood.

The Workout: First up was Merkin Claus. Hold plank and alternate between sets of mtn climbers and plank jacks, while doing merkins every time they say “Santa” in Here comes Santa Claus.

Next up was time to decorate the tree with the atlas stone. Line up on the first line and take turns carrying the atlas stone from branch(line) to branch. To get past the first branch you must do 1 man maker burpee. 2nd branch was 2 box cutters and 1 man maker burpee. Continue this until the top where pax need to complete 12 Monkey humpers, 11 mountain climbers, 10 split lunges, 9 Scorpion dry docks, 8 stars a jumping, 7 Side hop moguls (in cadence), 6 boats a rowing, 5 crab cakes, 4 t-stand kicks, 3 prisoner squats, 2 box cutters, and 1 man maker burpee

Finally it was time to build a snowman. Turned on a get hype frosty the snowman mix and we got started. Bear crawl up the parking lot line and do knee taps, bear crab to the right and do waist taps, then crawl bear back for shoulder taps, and bear crab left for head taps. Rinse and repeat for the full length of the remix.

Mary: Bowl of jelly destroyer
Pyramid – LBC, reverse lbc, right lbc, left lbc for 5, 10, 15, 10, 5

Announcements:
T-Claps (Recognition):
Prayer:

How did I forget to add bear crawls?

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FNGs: none
Warm Up: SSH, Windmills, Hillbillies / Imperial Walkers, Sir Fozio Arm Circles, Seal Claps, Overhead Claps, 5 burpees OYO for late PAX
The Workout: YHC is all about functional exercises, stuff that can come in handy day-to-day. While we may not see any combat in our daily routines, the Army Combat Fitness Test‘s recommended exercises will surely lead to better results when playing with the kids or tackling that honey-do list. I picked out a few and modified them to make them more F3 Southwake-friendly.

1ish mile run (figure 8)

Round 1
Lunges (10 in cadence)
Star Jumps (10)
Hand release merkins (10)
American Hammers (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

Round 2
Goblet squat (10)
Overhead Press (10 in cadence)
Supine Chest Press (10 in cadence)
Low Slow Flutter (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

At the request of Pikachu, we threw in some Bearly Curling (bear crawl while pushing rock). Down the parking lot, John Cusack the rocks back.

One more loop around the ball fields and back to the tennis courts.
Mary: Popcorn Mary featuring LBCs, Box Cutters, Pickle Pounders and a few others I forgot.
Announcements: donate blood
Prayer: Cupid’s knees, PAX with cancer, general mental health this time of year

One year anniversary

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FNGs: None
Warm Up: SSH, Frankensteins, good mornings, sir fazio arm circles.
The Workout: (2 lines)Lap around the Teeter with my LSU football. We had some drops so we had so several sets of burpees, squats & Merkins.

6x hills & a different exercise at the top & bottom.

Shoulder burnout with rocks.

2x flies, front shoulder raises, side raises, shoulder press & sir fazio arm circles.

Mary: Call arounds which were hurtful.
Announcements: Frosty CSAUP, HS Half F3 tent (see slack).
T-Claps (Recognition): My one year & everyone in F3 SW for making me a better man, father & husband.
Prayer: Banana Seat’s shoulder, Hasselhoff’s friend.

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!