Tag Archive for: HazMat

Billy Madison Visits To Be Determined

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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

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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

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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!

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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!

66% Shirted at the mini Murph

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FNGs:  Welcome Strat-eee-gery

Warm Up: Good Mornings, Windmills, SSH, Goofballs, Frankensteins, Squats

The Workout:  Murph.  Well… whatever we can squeeze into a 45 min workout.

Started with the traditional 1 mile run by completing the figure 8 around Womble.

Paired off into accountability partners.  YHC cut the normal count of 100 pull-ups, 200 merkins, and 300 squats in half.  Each PAX aimed to complete half of the normal Murph.  The count was done OYO with YHC supplying headlocks and mumblechatter throughout.

I regailed the PAX with a memory of one of my first Cletus workouts where a Murph was declared as the workout.  It was intimidating and so hard back then.  This wasnt easy today but it was certainly easier than it was on one of my first workouts.  Keep coming back, get stronger, beat yesterday, <enter your cliche inspirational message here>

Did you know that YHC is now the site Q at Disney?  Do you have a birthday, anniversary, or other memorable event to celebrate?  Celebrate it at Disney!

Reserve your spot on the Disney Q-Sheet today before its too late!!!

https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

Once PAX completed their reps – we mozy’d around the soccer field and back around to the playground.  The TBD tribe then mozy’d back to the main lot for Mary.

Mary:  Homer to Marge, Pickle Pounders, (these brought cheers from the non-F3 onlookers in the lot), Good Mornings

Announcements:  Welcome Plunger (PAX relocating from Charlotte) – dropped some intel about an F3 campout coming this summer.  I cant find the link on Slack but keep an eye out for this HIM.  Good dude moving into town very soon.

T-Claps (Recognition):

Prayer:  Prayers for the country, Stra-tee-gery sought prayers for his 2.0s looking for college placement

Cletus – Who’s Got the Q?

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Doc: “If I’d known that you were the Q, I would have skipped and saved this tight leg from your sprints.” Me: “I’m not Q’ing today.” But, after no Q showed, …looks like it I AM Q’ing! This was a great opportunity to Q on the fly. Benefits: Didn’t lose any sleep the night before while planning the perfect Q

Warm-up: Mosey to upper end of Ivan lot. SSH 25x, GMs 10x, Arm circles 10F/10B, Merkins 15x.

Thang 1: Mosey to amphitheater

Round 1: Dips 20x; BTW each Pax count 15

Round 2: Step ups 15x; People’s Chair each Pax count 15

Round 3: Jump ups 15x; BTW each Pax count 10

 

Thang 2: Mosey to playground & monkey bars

Two rounds: Pax popcorn ab/core exercises while one pax completes 5-10 pull-ups

 

Thang 3: Mosey back to Ivan lot for some railroads. Starting at top, each Pax occupies a parking stripe.

Round 1: Starting at top, Pax 1 jumps over planking Pax to first open stripe. Continue Indian run/Railroad style to end of parking lot. Mosey back.

Round 2: Same with 5x Derkins on curb and plank hold

Round 3: Same with 5x WWIIs and Low slow flutter

 

Thang 4: Run to end of parking lot, step ups on curb 10x in cadence, run back

Run to end of parking lot, 5 burpees, run back

 

Mary: Mosey to tennis courts

Popcorn ab work at least two rounds, maybe three

T-Claps (Recognition): HaxMat’s third F3 workout

Prayer requests: The Natural’s brother – hip surgery. Our world – stop spread of Coronavirus

Announcements: Census 2020 is here. Town of Holly Springs and all communities rely on Federal funding for hospitals, libraries, schools, roads, fire stations, and emergency  services. When applying for such funding, an important criteria is, How many folks does would the project serve? Thus, it is very important to have an accurate head count of the community. So, please complete your Census 2020 as soon as you receive your code in the mail.

Coronavirus is here too. Two staff in Doc’s NCSU Dept. of Applied Ecology are on a team of modelers on a nationwide team that is predicting (modeling) the spread of the virus. Numbers are astounding if the current pace continues. Each one of us must do our part to slow the spread and “flatten the curve.” Among other things, practice social distancing!

Looking for Some Normalcy at TBD

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FNGs:  None

EC:  Deadbolt, others?

Rolled into Womble with a ton of weight in the back of my SUV, ok actually about 300lbs of iron.  Planted the flag and secretly set up the dumbbells and kettlebells at the other end of the parking lot opposite from the gathering of PAX.  Fog was thicker than pea soup.  @Deadbolt grabbed an epic picture of Old Glory.  I had a game plan in place for contingencies of 2-12 PAX showing up.  I personally was in a fog from the recent social post form the G.O.A.T. saying his goodbyes to all New England Patriots fans.  It had to come to an end at some time. I would honor him during the warmup.

 

Warm Up:  Nice and easy lap around Womble tennis courts and soccer pitch.  POTS was moving like a HSHS XC kid.  Nice speed!  Circled up in the parking lot for the following 12 count cadence exercises in honor of Tom Brady:

SSH, Seal Claps, Overhead Claps, Good am, Fozio Arm Circles (F/B), Ospreys (F/B), Daisy Pickers, Michael Phelps, Karaoke (alternating) to the opposite end of the parking lot.

The Workout:

PAX found the surprise of 7 sets of dumbbells and two Kettlebells on the sidewalk with index cards listing three exercises.  The exercises were broken down in 3-4 main areas:  legs, arms, abs and back/lats.

8lbs:  seal claps, overhead claps, straight front arm curls – palms down

10lbs:  American hammers, WWIIs, Straight arm Tricep extensions

15lbs:  Bus drivers, Tricep curls, Ground pounders

20lbs: Lunges, step-ups, 2 arm overhead squats

25lbs:  Curls for the girls, single arm lawn mowers, Upright rows

30lbs:  Goblet squats, while on your six, hold dumbbell over your chest while holding 6”, hello dollies

40lbs:  PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise

16lb KB:  Lunges, Goblet squat, midget love handles

20lbs:  thrusters, swings, halos

Two PAX with no weights – TIME Keepers – Run around the parking lot twice.

Once the PAX completed their run, the remaining PAX rotated two positions.  EachPAX member got to do each exercise card at least once while running two separate times.

After last PAX finished running, PAX helped Dauber load his car up.

Mary:  Mosey to the tennis courts for 12 counts of pickle pounders, homer to marge and box cutters.  It appeared we had an audience of some “Golden Seniors” getting their cardio on next to us under the pavilion.  Thought those three exercises brought some of the best moves from F3 to the non-indoctrined.

Announcements:  I honestly do not remember any with all of the cancellations.

T-Claps (Recognition):  All the PAX who came out for some normalcy in the fog this morning.  And special recognition to Fanny Pack for earning a free breakfast beverage (compliments of YHC) for reading yesterday’s BB and following up with my request.

Prayer:  All of our families, especially those traveling (Pumpkin Spice’s kid flying from Chicago today).  We will get through this COVID-19 stuff.

 

Honor to lead – Dauber.

They Don’t Have This on the Elliptical

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FNGs: Welcome HazMat, transportation manager for an industrial gas company.

On Sunday, Banana Seat noted the opportunities on the Q sheet so I jumped on it. Been almost 2 weeks since I Q’d and my fellow Masters had been killing the Q’s. My turn! I grabbed TBD with, “This will be a high-tempo workout, so you might want to rest up.” Later that day, I saw FNG HazMat and asked him which day he wanted to debut F3. His response, “Wednesday.” No I did not kill him.

Warm-up

Mosey around Hunt Center. Circle up at back corner, strategically near the top of the hill.

SSH 25x, GMs, 15x, Fozio arm circles 15x, Seal claps 15x, Overhead claps 15x.

Thang 1: Hill repeats 11s with WWIIs at bottom, Derkins at the top.

A couple of surprises along the way. Out of nowhere, POTS sprints and races Snap up the hill. Amazing! That’s what posting 5 days a week will do. Also, surprising, I got the count (mostly) right. Da Business would have been impressed!

FNG HazMat, who has been working out at Planet Fitness, notes, “they don’t have this on the elliptical.” Later, Mookie concurs that no equipment at Planet fitness can simulate hill repeats w/11’s and chasing Snap around the parking lot (or up the hill).

Thang 2: Modified Sevens at Ivan Parking Lot

Because we were well over halfway in the workout, I reduced this to two corners. PAX completed reps in multiples of seven on two corners: 7 burpees OYO; 14 low slow flutter in cadence; 21 merkins, 28 squats. Just as we got started on burpees, in roll the R4TJ crowd. Several joined us for 7 burpees (Lipstick, Banana Seat, others?, can’t remember).

Mary: Mosey back to tennis courts.

American Hammers 15x (POTS wanted 30 like he led at Purple Cobra), windshield wipers 15x, pickle pounders 15x.

Announcements: F3 Raleigh Mule Saturday

Prayer Requests: Forceps and family, protect everyone from the virus.

T-Claps: HazMat for posting and being ready to return

Java took us out with a nice prayer.