Posts

TBD Return to the Hill

/in , /QIC:
PAX: , , , ,

EC: Fanny Pack, YHC

Warm Up:

  • Trace the lines on the tennis courts, forward, sideways both ways
  • Step ups on the curb (Fancy Feat) around the lower parking lot both sides for symmetry
  • Step ups over the picnic tables in the shelter
  • Step ups on the ledge of amphitheater up and back for symmetry
  • Mosey to top of second parking lot: Bat wings 20x per exercise (arm circles, seal claps, overhead claps) (2 rounds no recovery, followed by 5 count off by each pax) Toast!

The Workout: Guantanamo using the parking spaces (one pax per parking line with both legs at 45 degrees, last pax goes up the group Indian run style, pushing the feet down while pax rebound).

Chill cut with pax bunny hopping (one pax per parking line in chill cut, last pax hops over legs of the pax, moving up the line Indian run style).

Mosey to the Hill beside/behind the Hunt Center. Reverse Indian run, wherein the first pax goes to the back of the line.

The Hill is the location of many, many Cletus sets of 11s. Today, we did 11s with WWIIs at the bottom and Erkins at the top, but you had to hop the fence and do the Erkins on the other side. This took a while and I mostly had the count right! Final climb was bear crawl.

Mary: Been bringing classic rock to Mary. Today, it was China Grove by the Doobie Brothers (1973). This mid-70s is very nostalgic for me, hope everyone enjoyed. Glad Bondo was there to relate, Cancun gave it a thumbs up.

Popcorn ab work featuring the pax’s favorite (or least favorite) ab exercise. Today’s ab work featured low slow flutter, American Hammer, Freddie Mercury, box cutter, and more.

Announcements: F3 picnic on the 26th. Build a Bed on the 12th.
Prayer: Prayers for various pax and family members for good health – both mental and inside the body.

4yr Q at GP ran like clockwork

/in /QIC:
PAX: , , , , , , , , ,

FNGs: Yes! Welcome Sharknado

Warm Up: side straddle hops, arm circles forward and reverse, seal claps, overhead claps, arm stretches, good mornings.

The Workout: Mosey to the rock pile and grab a large rock. Circle up in the main parking lot to begin the 1st event.
My 4yr Q centers around time so we started with some clockwork using 4 different exercises. Started with 1 rep of each: curl for the girl, overhead press, ruh roh, and squat. Set down the rock, rotate, and do 2 of each. This continued through the 12 rounds of the clock for a total of 78 reps of each exercise.

Next up the calendar beatdown as follows, all with your original rock:

  • June 30 rock presses
  • July 31 homer to marge in cadence
  • August 31 rock merkins right arm
  • September 30 American hammers in cadence
  • October 31 rock merkins left arm
  • November 30 flutter kicks in cadence
  • December 31 rock spanks in cadence
  • January 31 ground pounders (stopped at 7 to do burpees for my birthday then picked back up at 8)
  • February 28 Rockys in cadence
  • March 31 ascending testicles  10,10,11
  • April 30 wall sit
  • May 31 pickle pounders in cadence

Mary: LBCs, Boat Canoes, and the introduction of Krispy Kreme’s (12 count move that targets your abs), then 20 Merkins as it was only called a decent Q. After the merkins it was deemed reasonable.

Announcements: Picnic, 2.0 workout at 9, Bed project next weekend

T-Claps (Recognition): My 4 year anniversary, Cyclops for bringing an FNG, and Sharknado for making it through his first post.

Prayer: We all took a knee and I took us out. Very thankful for what F3 has done in my life and in the lives of others, I’m definitely a better man for it.

Birthday Q 3/10

/in /QIC:
PAX: , , , , , , , , , ,

FNGs:

Still none for YHC this week.
Warm Up:

SSH, Daisy Pickers, Good Mornings, Sir Fazios – all 10x IC
The Workout:

Mosey to the middle parking lot.

Grab a rock that’s flat on one side.

Bearly curling bear crawl suicides – bearly curl (push the rock while bear crawling) down one parking spot line, 1x merkin, crawl bear back, 1x merkin, bear crawl to the rock and then bearly curl to the next line, 2x merkins, crawl bear back to start 2x merkins. We repeated this up to 5x and then left the rocks in the middle and moseyed out the other side of Womble down the greenway.

We went down the greenway to the street crossing and then did 11s – 10x star jumps at the top, 1x diamond merkins at the bottom of the hill at the cut through to Main Street Square.

With just enough time left we called it on the 11s and made our way back to the rocks we left in that parking lot. We repeated our bearly curling workout from earlier and then returned our rocks.
Mary:

YHC called the strategic jailbreak on the way back to the tennis courts and mary only had time for 31x LBCs
Announcements:

Officer Clarke of Holly Springs’ finest paid a visit to hand out some lights and give us an update on Seargent Leach. Grasshopper 5k for his benefit is June 12th – sign up!
Prayer:

Emeril’s friend with cancer. Bobby Boucher for a safe trip this weekend.

Site Q finally gets a chance to lead Ground Pounder again

/in /QIC:
PAX: , , , , , , , , ,

FNGs: Welcome Fireball (bartender and military) and YHC’s son Joystick (gamer) 

10 HIMs posted to GP.   YHC brought the music box, basketballs & discs.  

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Arm stretches, Imperial Walkers and Hillbillies.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Bus Drivers, Rut Rows and Ground Pounders. On your six for 3 sets of 10x3ct Rock Press,  1 set each of 10x3Ct Windshield Wipers, Heel Taps, Rockies, LBCs

Heavy Hoops:

Pax line up for a game of knockout. Prisoner squats in line, SSH once you are knocked out.

Mosey to the Wall of Pain

Wall of Pain: 

10x3ct Prisoner Peoples Chair;  Australian Ass Smackers,  Al Gore Peoples Chair, Ascending Testicles, Moroccan Peoples Chair, BTW (5 ct down the line).

Mosey to the disc golf putting green

Heavy Discs:

9 discs in play at all times. PAX put discs; Make it and lunge walk to closest disc, Miss and bearcrawl to closest disc.  YHC stopped tossing four times for exercises: 10x3ct Homer to Marge, Freddie Mercuries, Merkins and Lunges

Announcements: Memorial Day Murph; Fund Raising for HSPD to provide 1st Aid kits.

Prayer Requests: For our military, injured PAX (ShamWow and Wrangler), YHC asked for prayer through an interview process.

Marine Corps History at TBD 5/26/21

/in /QIC:
PAX: , , , , , , , , , ,

11 Pax got a lesson in Marine Corps history as we took to Belleau Wood and Tripoli at TBD for a butt-kicking like no other @M4LIFE @swishersweet, @Hardy @Gamecock @Florence/FloJoe @Yogurt @Dahmer @Java @Cancun @HazMat and

@Breach on the Q/Drill Instructor/History Professor

Warm Up: All pax were issued a Rifle (aka a pool noodle) and we formed 2 squads for a platoon style movement to the lower parking lot for 22 counts exercises of (SSH, Windmills, Imperial Walkers/Hillbillies, and Prisoner Squats)

The Workout:

Evolution #1- Battle of Tripoli

April 27 1805- Marines march more than 500 miles across the Libyan desert to defeat the barbary pirates and rescue the crew of the USS Philadelphia. This is the battle where the Marines earned the nickname leatherneck due to the piece of leather they wore to keep the pirates from slicing their throats

Get into pairs and wheelbarrow around the track, every time that you have to switch you have to perform 5 burpees. Squat hold for the 6. We recused the crew of the USS Philadelphia and they had to finish the evolution with us. (2 Pain Sticks, 2 Sandbags and 2 Fire hoses) All the gear had to be carried by the platoon. 

 

Evolution #2-Battle of Belleau Wood -June 1918 

Marines charges machine guns nest with fixed bayonets and engaged in fierce hand-to-hand combat that took six days to accomplish, it was at this battle that the Marines earned the title Devil Dogs for their fierce fighting style and their inability to quit fighting. 

Rescue the crew and move on to the rock pile- get a medium-sized rock and line up across the parking lot. Frogger jumps with the rock across the lots. When you get to the other side 19 ground pounders, frogger back and do 18 ground-pounders, pick up the 6. 

Grab the crew and head toward the tennis courts for Mary

Mary:

Chumbawamba- I get knocked down, but I get up again. SSH for the non-course line and burpees/Turkish get-ups for the course, every I get knocked down you hit the deck and get back up.

Ended the workout with some bagpipe amazing grace to reflect on the upcoming Memorial Day holiday and what the cost of our freedom is.

Announcements:

Volunteer event this Sat in Holly Springs, Bacon is leading the charge check slack for details. For every pax member that wears Red on Friday at a workout Breach will donate $10 to the Travis Manion Foundation and if we get 75% or more he will double it.

Closed in Prayer

Stone Cold Kung Pow 5/28/21

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,
17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody
FNG: Welcome Bandit
Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.
The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows
Station 1: Weight plate chest presses (25 reps)
Station 2: Water bottle or Sandbag Farmers Carry
Station 3: Roll the 3 dice, perform those exercises
Station 4: Battle Rope Figure 8’s (25 reps)
Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner
Station 6: Fire Hose Run
Station 7: Catalina Winemakers around the clock with tires
Station 8: Traveling Merkins with an overhead press.
Mary: Mosey back to the parking lot

Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.

Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines

Billy Madison Visits To Be Determined

/in /QIC:
PAX: , , , , , , , , , , , , , , ,

EC: LED, Fanny Pack, Fonzie, Katniss, Maybelline, Redenbacher, Yogurt

FNGs: Welcome (Wilson Robertson) Drum Circle! He went to App State and said it was a pretty groovy experience..  Thanks for bringing  him out Fonzie.

YHC made my inaugural Q at TBD so I wanted to make sure PAX got their money worth on this fine Wednesday morning in the gloom.  Seven of us headed out for Extra Credit with great pick ups of the 6 along the way. Returned to the flag for about 10 more PAX ready to get after it. Fonzie let me know we had an FNG so I laid down the disclaimer and off we went.

Warm Up:

A quick mosey to the center of the ball diamonds and then circled up for:

  • Good Morning x 12
  • Windmills x 12
  • Frankenstein x 12
  • Spinal Rotations x 12

We then took another quick mosey to the parking lot east of the soccer fields for the main event.

The Workout:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. Begin with a loop (to simulate the grade) followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.

First Grade

  • Star Jumps x 12

Second Grade

  • Star Jumps x 12
  • Sumo Squats x 12

Third Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12

Fourth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12

Fifth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12

Sixth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12

Seventh Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12

Eighth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12

Ninth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12

Tenth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12

Eleventh Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12
  • Dying Cockroach x 12

Twelfth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12
  • Dying Cockroach x 12
  • WW II x 12

Mary:  We returned to the flag with enough time for 12 count low slow flutter. Have a nice day.

Announcements: Check Slack and FB for information on the upcoming F3 picnic, bed build, and CSAUP.

T-Claps (Recognition):

Prayer: Unspoken. Sham Wow! Laettner

YHC took us out. Always an honor to lead.

May 14 2021 – KungPOW (Wescott) QIC POTS

/in /QIC:
PAX: , , , , , , , , ,

May 14 2021 – KungPOW (Wescott) QIC POTS

 EC:

POTS, Pumpkin Spice, Blue Hen, Labatt, Flanigan, Deadbolt, Mookie

PAX:

10

 FNGs:

0

 Warm Up:

Good Mornings

Windmills

Fazio Arm Circles

 The Workout: 

 Mosey’d to church parking lot.

Station 1 (3 rounds)

 Curls for the girls (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

 Overhead press (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

  • Triceps Extensions (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

 Station 2 (3 rounds)

 Merkins (10)

Side steps (side hustle) complete with 5 burpees and sprint back

  • Squats (10)

Side steps (side hustle) complete with 5 burpees and sprint back

 Lunges (10)

Side steps (side hustle) complete with 5 burpees and sprint back

 Station 3 (3 rounds)

 Side step with squat (10)

Lung walk complete with 5 burpees and sprint back

  • Side straddle hop’s (10)

Lung walk complete with 5 burpees and sprint back

  • Step ups on the curb

Lung walk complete with 5 burpees and sprint back

Pledge of Allegiance:

Lead by Double D

Mary:

Guantanamo’s for all.

 Announcements: 

 JoCo CSOP coming up soon

 Prayer:

Military and First responders.

Unspoken

Sheepdawgpound

/in /QIC:
PAX: , , , , , , , , , , , , ,

EC: Dawgpound, Emeril, Yoshi, Dumbo, Shredder, Lipstick, Yogurt, Big Ditch, Norm,
FNGs: Nope
Warm Up:

Ran around the parking lot and circled up.
Will the Pax bounce I did a terrible job explaining the main event.
We did some other warm up excessive. Everyone felt froggy.

The Workout:

At each light pole was a stop. 2 x 36# and 2 x 22# kettlebells where carried to each pole and back to the start. The Pax was doing build them up suicides. This means at Pole 1 they did Break Dancers (Side kicks). At the start they only did break dancers. At Pole 2 they did 5 Prisoner Squat Get Up Squat Jumps. At the start line they did 3 break dancers and 5 Prisoner Squat Get Up Squat Jumps. We kept going until we learned how to defend ourselves.

Exercises:
Pole 1: 3 Break Dancers
Pole 2: 5 Prisoner Squat Get Up Squat Jumps
Pole 3: 10 Carolina Dry Docks
Pole 4: 20 in cadence LBCs

Mary:

Modified Onnit 6 minute abs

Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Situps
Bicycle
Russian Twist
Bowl

Announcements:
T-Claps (Recognition):
Prayer:
Martini
Yogurt’s Mom

Ooohhh Yeeeeaah!

/in /QIC:
PAX: , , , , , , , , , , , , , , , , ,

Today we celebrated the life and wrestling lore of none other than the Macho Man Randy Savage. Though we didn’t get to nearly as much as YHC had planned, we had a raucous group of PAX making noise all throughout the neighborhood we should be quiet in. But that’s the way the Macho Man lived…insane in the brain, flamboyant, say it if you want to, and badass to the core!

FNG’s: none
Warm Up: Good Mornings x10 IC, 10 Burpees OYO, a mosey down into the hood, and we all know that the Macho Man could party like a rock star so…Moroccan Nightclubs IC x10. Finished with a mosey to the final cul-de-sac.

The Workout: So Macho Man’s first famous feuds were with Tito Santana and Ricky “The Dragon” Steamboat. Back then, the Macho Man was smaller, high-flying, and faster. We circled up for a fast-feet/up-down progression for about 3 minutes.

We then remembered Miss Elizabeth, such an important part of the Macho Man journey,  with Pickle Pounders x20 IC and Hello Dollys x15 IC.

PAX were instructed to return up the hill stopping at every “rope” (intersection) for some exercises, because Macho Man was never afraid to go to the top rope. Street 1: Star Jumps x15, Street 2: Squat Jumps x15, Street 3: Prisoner Squats x15, Street 4: The Top Rope, 15 Burpees OYO. Finished with 15 SSH IC before exiting the hood to go to church.

At the church parking lot, we referenced yet another famous feud with The Ultimate Warrior. If you remember, whenever the Ultimate Warrior would start his “comeback” in any match he would do something like an “airpress to the spirits” or whatever. So we did Jack Webb’s 1:3 ratio up to 5.

Now how did the Warrior always enter the ring? Running. Split PAX into 2 groups. 1 Group would Indian Run around the U at the church, while the other group did a suicide sprint to a series of 6 cones. Then, groups switched roles.

We did not forget that weird period where Macho was all in to Queen Sherri. Homer to Marge x 20 IC.

A quick mosey over to the rock pile for a reminder that Macho Man had also joined forces with, then split with Hulk Hogan…the largest pythons in the world baby! Curls for the Girls x 30.

Macho Man also got married to Miss Elizabeth shortly after the feud with Hogan. A famous scene unfolded in the WWF ring with the Macho lifting up Miss Elizabeth over his shoulders. Alternating Lunges IC x20, Overhead alternating presses with rocks x 20IC.

Unfortunately, YHC started running out of time here. But we didn’t want to forget that Macho Man got SWOLE!!!! in his later years of wrestling. Hand Release Merkins x 20. We finished with a mosey back to the flag.

Mary: 10 Burpees OYO upon return. Then, the entrance song for the Macho Man, Pomp and Circumstance, guided us for 4 minutes through a plank-o-rama, finishing with 20 Good Mornings. Have a Macho Day…Dig It!!!
Announcements: It’s on! May Monthly Challenge is live tomorrow.
T-Claps (Recognition):
Prayer: POTS son, going into the Air Force. Police around our country, Delaware Cop and family after tragic incidents. Truth in Nature (Roger Roger), a ministry for boys without fathers/dads. Gillette and shoulder surgery healing, as he walked up to the COT toward the end. YHC took us out!