Tag Archive for: HazMat

So you want to play with my balls?

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FNGs: None 

8 HIMs posted to GP on a salty morning.  YHC brought the music box, balls & discs.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions).  Mosey to the disc golf putting green

The Workout

Disc Puts:

Started with a round of 20 Merkins.  8 discs in play at all times – PAX synchronize disc toss and bear crawl to nearest disc and return to starting point for exercise.  10x3ct exercises: LBCs, Freddie Mercuries and Mountain Climbers.  Penalty Burpies for 1 HIM tossing prematurely.

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, Rock Spanks, 10x3ct Rock Press & Skull Crushers (3 sets),

Mosey to the basketball court

4 rounds of Knock Out: Pax line up and do prisoner squats unless they have a ball in hand or one to chase.

Once knocked out, HIMs do cycles.

Cycle 1: 20 Merkins, 20 LBC, 20 Emperial Walkers;

Cycle 2: 20 Imperial Walkers, 20 Rockies, 20 Mountain Climbers;

Cycle 3:  20 Freddie Mercuries, 20 Homer to Marge, 30 sec Plank hold

Cycle 4: 30 SSH, 20 Squats, 20 Lunges,

Announcements: Norm Moving Day starts at 9AM

Prayer Requests: Praise for the hurricane being mild (Strategery and Forceps both had family in the path of the storm.  Prayers for our military and those struggling with illness or addiction.

T-Claps: Farva and Forceps tripling down with Tequila Sunrise, GP and moving day

3 Year Anniversary of GP

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FNGs: None

9 HIMs posted to GP;  A lot of hard work as disc golf plans were foiled by a tournament.  YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10x3ct Daisy Pickers, 10x3ct Windmills

The Workout

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30×3 ct 6 inches, 10×3 ct Rockies, 10×3 ct Rock Spanks (with and without consent), 10x3ct Heal Taps

Mosey to the Playground

2 sets of 20 Single leg Step ups, 20 Dips, 10 Star Jumps, 20 Erkins, 10x3ct Mountain Climbers

10x3ct Freddie Mercuries, Boat Canoes, 20x3ct LBCs

COT: stretches for your buns, hams and calves

Announcements: 1776 on 4th

Prayer Requests: Strategery’s Daughter in Hurricane Marco island where hurricane path is forecasted,  Farva cousin John cancer in lymph nodes.

 

Heavy Rocks Need Love Too

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FNGs: None

7 HIMs posted to GP this morning;  All work and no play. YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays

The Workout

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

3 sets of 10×3 ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 20×3 ct LBCs, 10×3 ct Rockies, 10×3 ct Homer to Marge w/ rocks; 10x3ct Heal taps, 10×3 ct Rock Spanks (without consent); 10x3ct Mountain Climbers; 10×3 ct Rock Spanks (with consent); 10×3 ct Mountain Climbers

Mosey to the Wall of Pain

  • 45 ct Al Gore People’s Chair, 45 ct BTW
  • 45 ct Biden People’s Chair, 30 ct Ascending Testicles
  • 45 ct Moroccan Night Club People’s Chair

Mosey to the quarter wall:

2 sets of: 10x3ct Step Ups, and 20 Dips

1 set of: 20 squats, 20 lunges (10 each leg), 10x3ct American Hammers, 10×3 ct Split Jacks, 10×3 ct Erkins, 10×3 ct Derkins, 20 WWIIs

Announcements: Build a Bed in 15 min;  Still collecting for HSPD 1st Aid Kits, GP 3 yr anniversary on June 26th along with the F3 Picnic in the Park.

Prayer Requests: Buster (Cancun’s 2nd Dad) recovering from a stroke, Walt (Forcep’s 2nd Dad) cancer in liver and kidney, Farva’s M’s boss not approving their vacation time.

Urban Legends

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Kung Pow is a fake AO created out of convenience by those Wescott guys and those older PAX from Fuquay looking for an easier paced workout on Fridays. When you travel to AOs over time, you hear things. Sometimes you hear a few things here, you hear few things there, or you get anecdotal accounts from a friend of a friend, culminating in a perception like the one I have painted in my opening sentence. Remember when everyone thought Mikey from the Life Cereal commercial died due to an overdose mixture of carbonated soda and Pop Rocks? Pop Rocks got a really bad rap after that. This morning was all about protecting the street cred of Pop Rocks…er Kung Pow.

Though the perception shared above was all from a good place,  formed out of high quality banter and mumblechatter over the past year with no ill will and a lot of salt, YHC set out this morning to debunk this Urban Legend.

You see, at Kung Pow, we teach lessons. Last week, DB shared with us the finer points of being Edward. After the workout was over, it was clear..Don’t be Edward. This week was extra special as we had one PAX member (after a ton of back and forth on a group chat) that had HC’d early that had yet to step foot inside Wescott on a Friday morning (not even when points were involved for a May Challenge or the promise of a name in large font on a T-shirt).

With the HC in place, YHC began working on the lesson plan. Some Q’s can wake up the morning of without any preparation or planning and deliver, others may drink a bunch of bourbon and put the PAX on auto pilot the next day with a Dora for 45 minutes at Paradise City (circa 2017-2018), but not YHC. Everything has to be mapped out, everything has a reason, it has to be calculated, and there has to be a message. Don’t get me wrong, there is improvisation to speed or slow things down throughout, but you will get a full 45 minutes of whatever was planned for that morning by YHC starting and ending on time.

As I was planning the workout for this week, YHC was also very aware of what was being transferred from pen to paper, so much so that my posting this week started on Thursday. Lesson to all Q’s- “If you can’t Q it, don’t do it”- plan accordingly.

Arrived early to the lot to see a parking lot with many vehicles. Lots of EC this morning- some runners and a few ruckers. Planted the flag and saw a car roll in I hadn’t recognized. Door opens and was pleasantly surprised and  greeted by CrabLegs, who had been headlocked by M4L to come hang out in his old neighborhood. Little known fact about CrabLegs- he is an OG Wescott alum. Was great to have him back in the hood this morning. At about 5:25 our EC’ers and Rucker’s came rolling back in to grab a quick squirt of water before our 5:30 kick-off.

5:30 hit and YHC welcomed everyone to Kung Pow, including one PAX that was a man of his word and showed, Emeril. He had also managed to headlock Yoshi into EC and the ME this morning, but no Dawg.

Damn, Dawg! To think I had “The Man” by the Killers Q’d up for COT and you didn’t show. Next time I guess. Maybe you and 187 can post together as he has been dodging my Q’s for weeks.

Warm Up:

After a pleasant greeting to start the morning off, we quickly transitioned to the warm-up that I affectionately term “The Pablo.” It is named the Pablo after one of the toughest workouts recorded by its namesake at Kung Pow where for 40 minutes we Indian Ran lower and upper Danagher with burpees (which is a long street at the top of Wescott that has a hill at top). Indian Runs stop periodically at 7 separate sewer caps were PAX perform a progressive set of burpees. 1 then 1-2 then 1-2-3 and so forth.

This morning we didn’t do that version of the Pablo. If he posted, we would have, but this morning we fellowship ran all the way to the lower Danagher cul-de-sac and performed 5 Burpees OYO at the first sewer. YHC asked for a quick count off…A total of 15 with 3 PAX- DoubleD, Deadbolt, and CrabLegs on a fellowship walk while solving student loan debt.

Mosey’d to the next sewer cap- 10 merkins, mosey-Fazios X10 F\B-Chinooks at the 3rd Sewer cap, 5 burpees at the 4th sewer cap, Imperial Walkers X10  at the 5th cap, Hillbillies at the 6th sewer cap, Good Mornings X10 at the top. Mosey back down to the 4 way intersection- squat hold for the 6- 5 burpees.

The Workout:

Breathtaker-Kung Pow Style

With 15 PAX, YHC split the group into 3 lines. My man Sprinkler brought dem hoses out this morning. Asked the lead guy in each line with a hose to fall to the back of the line. PAX would stay in their lines the entire time for this rotation. Each line would perform an Indian Run with trailing PAX with the hose double timing to the first. Upon the trailing PAX making it to the front, the entire line would perform 5 Burpees in unison, with the front guys continuing on the run and now the last guy in the line picking up the hose and double timing to the front…more burpees, rinse repeat. Lines continued to the last tree of the fairway down Wescott Ridge and continue back to the start at the pool entrance. Lead lines picked up the six, returned the hoses to the curb and mosey’d to the next circuit.

On the mosey, YHC informed PAX to obey the speed signs. At each speed sign facing them, we would perform 20 merkins. There were 2 on the route to Brightling Way. YHC missed the second of the two, but we have a lot of honest PAX that didn’t want to get cheated this morning, so doubled back to complete the 20 owed. Continued on the mosey to YHC’s home.

Mookie’s Brickyard

Rolled up to YHC’s driveway where PAX were instructed to pull 2 bricks each from a perfectly stacked pile. They were delivered fresh by M4L the day before and with all the rain that rolled through yesterday into the early morning, they may have soaked in a little extra weight. First exercise called was bicep curls. As we were curling, YHC shared a little factual history on Kung Pow and how it was born out of the pandemic.

Originally when things shut down around SW and parks and playgrounds closed, PAX weren’t left with many options. Home gyms, garage-mahal workouts, and occasional neighborhood runs were the norm. Out of strong desire to continue core F3 values within the guidelines in front of us, black ops workouts continued on Mondays, Wednesdays, and Fridays in rotating fashion. This continued until the restrictions started to lift and we were continuously seeing double digit numbers on Friday. I think at one point after numerous post blast PAX numbers of 14, 19, 23 on the 1st F channel of Slack continuously surfaced, Shredder said “Black Ops?…Why don’t you just legitimize this AO.” So we did and we have been serving the geriatric community with these weak sauce routines I’m describing in this backblast ever since. Hell- I made it so convenient for myself this morning, I didn’t even bring the bricks to the pool lot.

As I mentioned earlier, YHC does things for a reason. This morning we were going to transport these rocks back to where they originated-Midget’s truck, which was conveniently parked back at the pool.

After the bicep curls, we quickly transitioned to front raises with the bricks X12, Lateral raises with the bricks X15, Shoulder presses times X10, Shoulder Taps with bricks in hand X10. Recover on the mosey with bricks to the end of Brightling Way.

YHC called Squat hold with tricep extension X20, hold squat, Moroccan Night Clubs with Bricks in cadence X10, mosey with bricks to Roslyn Hills. Squats with Bricks on my up; on my down X15. PAX got into 3 lines of 5 again and performed Indian runs with bricks to the other side of Roslyn Hills. Plank hold for the six.

All 15 accounted for, YHC called brick merkins X20. Recover on the mosey with bricks. Stop at the 4 way intersection-squat hold for the six. PAX got back into their 3 lines of 5 and called for an Indian Run with bricks to the start of the tree line fairway up Wescott Ridge, in front of the 20mph speed sign- 20 brick merkins.

Cusack’d the bricks with alternating lunge walks along the tree line to the intersection at Danagher, squat hold for the 6, continue on the mosey with bricks back to M4L’s truck parked next to the flag. Deposited bricks and circled up for COT reuniting with Deadbolt, Double D and CragLegs with 3 minutes left.

Mary:

Series of stretches- Right over Left, Left over Right, Downward Dog, Calf Stretches, and a 10 count Shawshank.

Dawg- Not sure how you feel about cheating these PAX out of a rendition of “The Man,” but I think deep down they would have thanked you for not showing if they knew I was gonna pull out this additional activity as the finale. Next time- I have faith you will some day show.

Another interesting thing about Kung Pow…COT takes longer. It takes longer because we have to use extra words like “Respect” and “Honor” a dozen times during name-o-rama. What more can I say? The “old” guys like the soft serve they dish out at Kung Pow.

Announcements:

Bed Build, Yogurt looking to gather additional PAX to go on some runs with Davis.

T-Claps (Recognition):

Emeril for trying new things and trying a Fake workout today (see his Strava- 2.79mi and fails to mention “with” phantom bricks and imaginary hoses). Also for headlocking Yoshi for EC and getting him out for the Main Event. A very impressive and notable memory made during 2nd F with Fonzie this morning. Apparently he and Fonzie live almost across the street from one another and Fonzie was unaware of Yoshi’s hospital name…That’s F3 for you. Do any of us really know each other by anything other than our F3 names?

Always an honor and great to see CrabLegs in the gloom. Thank you for posting and hope to see you out and about the neighborhood again soon. All PAX posting this morning. Those bricks are a reminder that running is tough enough, but running with extra weight is tougher. Today we got through it together. Never do life OYO.

Prayer:

YHC took us out. Prayers for Emeril and his family member with cancer. Additional prayers for Sprinkler and Cancun. Continued prayers for first responders and healthcare workers. All PAX traveling and those battling illness.

Always an honor to lead. Thanks for giving me this opportunity this morning.

TBD Return to the Hill

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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

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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

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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

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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

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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

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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