FNGs: Nope
Warm Up: SSH, Frankenstein kicks, Willie Mays Hayes
The Workout:
We ran.
https://connect.garmin.com/modern/course/80549691
Mary: Nope
Announcements:
See slack – Hollyfest, Brute CSAUP
T-Claps (Recognition):
All who ran.
Prayer:
Stubbs, co-worker with brain cancer, injured PAX, unspoken
EC: Let it be documented that Full House and UTI ran EC on this day.
FNGs: The title of this backblast makes me think of a once FNG we had at the Cobra. He was named Snarf for his love of Heman (I think that was the story) also something about a pet he had named Snarf. I’m gonna reach out once I write this backblast. Chat soon Snarf!
Warm Up: Typical stuff – Windmills, Merkins, Imperial Walkers, Hillbillies, Goofballs, etc.
I’ll put this next section in the warm up because it was more about me having fun, but we worked out too. I didn’t let the PAX know what I was doing so they thought I’d gone crazy or simply had no plan and was wondering the parking lot. Some might recall a Q of mine from way back when where I marked Purple Cobras. Back then, I was inspired by some graffiti that was sprayed on the now Dollar Store across the street from the Cobra and decided compete for tagging dominance and properly mark my territory. See my earlier backblast for the exciting details – https://f3southwake.com/2018/12/18/pffffttttt/
We ran around completing exercises along the way. Plank Jacks, SSH, WWIs, and Squats were dished out. At one point, Full House said something like “I think he is writing something…” DING DING DING DING DING!!!! Kosher\Woody congrats on taking the next drink of Kool-Aid at F3 and becoming site Qs just know that this AO has been marked for UTI (POWER). Once you get a UTI, it’s not always easy to get rid of…
We went through the bank lot and around to the back of Teeter where we ran Carioca each side, then ran in reverse as we washed ourselves in the odor of the HT dumpster.
It was about here that Full House was afflicted with a calf issue.
The Workout:
Thing 1: Earkins, Derkins, Dips, run around the Jiffy Lube 2x – Full House was asked to sit the running part out but he is stubborn and he soldiered through it. I pulled the plug on this workout due to time and a concern for my friend. But mostly for time (There was more to do)
Thing 2: Mozy to the Thrift Store lot and partner up. Using the islands and the curb facing HT as our boundaries. Something shy of 11s with Broken Wheel Barrows in between for transportation between said island and curb. Star Jumps and Prisoner Squats on the ends. There was highly accurate counting in play thanks to my brother that always brings A Dash More, 16-bit. In the end, it didn’t matter – I got bored of the workout and the counting somewhere in the middle to the end… NEXT
Thing 3: There was a wall nearby and I had recently invented/stole/borrowed/found something I call Ball Walkers. So we did them! Assume the Balls to the Wall position and shimmy down the wall on your hands. We went down the wall 2x.
Back to the flag!
Mary: Pickle Pounders, Homer to Marge, Dying Cockroach, and some calf stretching courtesy of Full House.
Announcements: Holly Fest Sign-ups, Brute Squad this weekend, Purple Cobra wants you to sign-up on the Q sheet
T-Claps (Recognition): Shredder is shredding – nearly done with his 75 Hard Challenge. Good Stuff
Prayer: Kosher’s co-worker recovering from brain surgery for cancer, Wallaby’s mom with early onset of Parkinson’s, 16-bits friend that recently passed and left a wife and 3 kids behind.
As the workout wrapped and everyone left. Kosher and I talked shovel flags and said hi to Dahmer as he pumped gas. Dahmer looked well rested, he said that he had just come from Caveman. That makes sense…
Dahmer left and Kosher and I both went to leave but when he turned the key just some light clicking came from his truck. I had done it… I had put on a workout of such greatness that I even managed to suck the energy out of Kosher’s truck!
FNGs: None
PAX: Lipstick, U.T.I, Woody, Warbucks, Shredder, Full House, Cupid, Mr. Terrific, Wild Turkey, Maybelline, Kosher
Warm Up: SSH, Good Mornings, Daisy Pickers, Hillbillies, Imperial Walkers
The Workout: YHC had sent out a pre-blast saying that everyone’s favorite hill may or may not be in play, and that there may or may not be competition involved. THAT hill and competition were both in play.
After our warmup, we moseyed over to the parking lot in front of Town Hall Burger for a little baseball (aka America’s pastime). In honor of postseason baseball getting underway, YHC had gone out early in the gloom prior to the workout and placed my 2.0s rubber bases at various points throughout the parking lot, effectively creating 4 corners with a pitcher’s mound in the middle.
We split up into 2 teams for a several competition style rounds around the 4 corners. YHC informed the PAX that each trip around the bases would consist of various exercises at each base, and that a “prize” would be in play for whichever team completed the exercises and arrived back at home plate and then the pitcher’s mound first at the end of each round. YHC encouraged each team to push and stick together as the round was only complete once the last man on each team was back at the pitcher’s mound.
After each round, once a winner was declared, we moseyed to the bottom of THAT hill. Little did the PAX know that their “prize” consisted of the winning team selecting an exercise to complete at the top of THAT hill after we collectively sprinted to the top. PAX moaned about YHC’s choice of a “prize” – but we continued nonetheless. After each trip up THAT hill and exercises were complete, we went back to the baseball diamond for another trip around the bases. The exercises consisted of:
After 3 “innings” – YHC led the group to the wall behind the shopping center. Mumblechatter about monkey humpers led to YHC spontaneously calling for us to to 25 Monkey Humpers IC over near the bushes. Mumblechatter was high around monkeys humping in the bush.
YHC took the PAX to the wall for balls to the wall – 5 count from each PAX, followed by Preacher’s chair 10 count from each PAX.
We headed over to the rock pile and picked up 2 rocks each for rounds of: Curls for the girls, shoulder press, rows, American Hammers with the rocks, and skull crushers.
Time to mosey back to the flag.
Mary: YHC called on various PAX to pick an exercise. We completed Freddie Mercury, LBC, 6 inches, and box cutters before we called time.
Announcements: Hollyfest (see slack for signup), 3 Alarm 2nd F signups (see Slack), Wild Turkey Trot run – see Wild Turkey for details
T-Claps (Recognition): Mr. Terrific for getting back out in the gloom! Great to see you, brother!
Prayer: Unspoken
YHC took us out. Prayed for the sky Q to help us be the light in our communities. Prayer for our military and first responders.
Always an honor to lead!
P.S. Woody and I are taking over co-site Q responsibilities from Cupid after him serving solo for 18 months. Great work holding it down, Cupid! Woody and I look forward to seeing many more of you out at Purple Cobra in the future!
It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.
FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest
AO: Disney
Workout Date: 09/23/21
I was initially scheduled to Q Disney when Epoxy died, and I asked for someone to step in for me so I could attend the Memorial Ruck at Green Flash instead. The boys helped me out, and I was happy to finally get back down there today. Site Q UTI had mentioned that there were cinder blocks stashed at the AO, so I planned to use them.
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises
Main Event:
1) Sevens (merkins/star jumps) up the hill
2) Get the cinder blocks and partner up for Catch Me If You Can (Partner chase) with cinder blocks (chaser does 10 merkins before chasing). Two laps total.
3) Block work on the soccer field. One partner runs while other performs As Many Reps As Possible/AMRAP of various block exercises. Curls, Overhead Press, Block taps, Shoulder Taps, Grounder Pounder/Squat Thrusts, Elevated Homer to Marge, Irkins, Derkins, etc.
4) Return blocks and mosey to the baseball field fence for Balls To The Wall (10 count each PAX), People’s Char (same), Australian Mountain Climbers (YHC leads a single 10 count In Cadence)
Mary:
PAX-led Mary. Various abdominal exercises.
COT:
11 PAX
Announcements and Prayers
Naked Moleskin:
I think the partner chase was a hit, once I explained it a couple of times. My bad.
We had a beautiful view of the moon and stars when we were out on the soccer field. Great time of year for F3!
The South Wake guys are always so gracious, and site Q UTI helped me keep the partner AMRAP work on track when the gazelles started to separate from the pack. I really appreciate the fellowship and support.
Disney needs Qs starting in October. Feel free to steal workouts, etc. UTI talking about past Backblasts being helpful encouraged me to address my Backblast Backlog. I still can’t let these silly things go. And this BB has caught me up. For now.
This was my one hundred first #F3Q21 #2021Challenge Q (one hundred fifth overall). Next Q is next Friday, 10/1 at Brick City.
-Pigpen
QIC: Pigpen
PAX: Kosher, Woody, Cancun, Bobby Dall, Florence/FloJoe, Cyclops, Beer Pressure, Bondo, Hardy, UTI, Pigpen
Workout Date: 09/23/21
All I know is the title of this Backblast contains two statements that WERE said by PAX at today’s workout. I just don’t know sometimes…
FNG’s: none
Warm Up: SSH x25 IC, Seal Claps x10, Overhead Claps x10, Imperial Walkers x8, Hillbillies x10, Good Mornings x12, Daisy Pickers x8, Squats x15
The Workout: PAX took turns leading various counts of the following ground exercises (most of which attached the plank position). Merkins, Shoulder Taps, Peter Parkers, Mountain Climbers, Pickle Pounders, El Lobos, more Merkins, LSF’s.
Pain Stations: The timer was a runner doing a short lap. The stations were Tire Flip, Pain Stick Squat, Kettlebell full swing to overhead, Kettlebell Row, Ballistic Curl with mace, Blockees, Battle Ropes, Dumbbell Bench press w/ 45’s, Brick Shoulder Progression. Everyone got in about 2 whole rounds.
Mary: Time for more distributive leadership. These PAX are good! PAX took turns calling Mary exercises which were: LBC’s, Freddie Mercury, Homer to Marge, WW2’s, Side Plank Stretch, 6 In. Hold, Box Cutter, Merkins, LSF’s.
Announcements: Brute CSAUP Oct. 16th. Breach has lots of free Apple Pie LiquidIV, 3rd F channel has info regarding partnering with town for Holly Fest.
T-Claps (Recognition): Sunshine in the house!!! Back out in the Gloom brother, we are better with you!
Prayer: YHC and job/career transition, Ricoh…F3 brother and family recovering from COVID/family still with illness, Sprinkler mom. Bondo took us out!
PAX: Bondo, Yogurt, Ricoh_Suave, Kosher, Wild Turkey, U.T.I, Woody
FNGs: None
EC: Woody and U.T.I got caught up in quality mumblechatter and ended up with 2.5 mi. Nice.
Warm Up: Quick mosey to Center St(?) for Good Mornings, Frankenstein, Sir Fazio Arm Circles. I forgot to do a count-o-rama.
The Workout: Selfish is as selfish does. My workout schedule these days revolves around my training for the Holly Springs Half Marathon, and with my focus always on not overdoing it with my legs I used this opportunity to go balls out with upper body. As usual I lost track of what exactly I had planned and completely omitted any shoulder work but it seemed to work out just fine.
Start with some 11’s up and down Center St. Merkins at the bottom of the hill, squats at top. Wild Turkey rolled in late and joined us about 3 rounds in.
I invited a delivery driver to join us as we ran past him. He did not join us.
Mosey to the rock pile for medium/large-ish selections. Lined up on the sidewalk just next to the pile for curls for the girls, mosey around the traffic circle, back to rocks for skull crushers – 25 count each, I think. Mosey to starting parking lot, 25 standard merkins. Continue up Ballentine to the brick half wall for 25 dips, then return to starting parking lot for more merkins.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips, return to merkins.
Woody chased a cyclist to the traffic circle. Did not catch him.
Mary: With just a couple minutes left, we squeezed 20 i.c. LBCs into Mary. No time for more, just the tip. Having completed, on our sixes, we took a few seconds to gaze upon the glorious clear sky, filled with bright twinkling stars. Heavenly.
Announcements: Holly Fest volunteer/F3 marketing opportunity coming up. No need to commit to the whole day, 30 min/1 hr slots will be available.
Prayer: Ricoh Suave’s friend – father/son team both on ventilators with China Flu. Gave thanks for another day, another gift.
EC: Kosher and YHC – we got lined up with some of the PAX from Ivan. Good work by Kosher applying the headlock to get me out for EC.
Through all of my tagging and marketing the night before I snagged very few of my intended targets. Thankfully, I secured some reliable PAX that showed up for the beat down – at COT I promised to include them in future campaigns. Apparently, 1 PAX was brought in by my powers of persuasion… WOODY!!! Although, he didn’t seem super excited about it “It’s supposed to be my rest day!”, he mentioned more than once in the gloom.
YHC is rarely around on Fridays and they are typically my rest days as well (among others) but I was in the Springs and saw a call earlier in the week from Abe about Qs for Cletus. LET’S GO!!! Abe’s pre-blast before I secured the Q-spot promised no leg work. I BRR’d last weekend so why not take it easy on the legs and keep that pre-blast somewhat honest. On arrival from Flojo and Hardy, they seemed keen on having me keep that promise. Good thing, the plan was already settles… Hope they like burpees!!!
FNGs: Nope
Warm Up: Good Mornings, Fozio Arm Circles, Windmills, Imperial Walkers, Hillbillies
Mozy over to the bars along the path by the baseball fields and hung a right through the wooden fence between 2 of the fields.
The Workout:
11s
Mary: Supermans, LBCs, Ys, WWIIs, Ts, WWIs, BoxCutters, Have a Nice Day!
Announcements:
Prayer: Silent – Swisher Sweets took us out
FNGs: No
Warm Up: Good morning, SSH, Merkin, …I dunno, maybe more.
The Workout: EC Crew – YHC, Dahmer, Full House, and we picked up 187 on the way. ME added Warbucks, Kosher, Wild Turkey, Cupid, Hasselhoff and Hazmat.
A little back blast background. A distress call went out the day prior asking for someone to take the Q. I didn’t want to, I knew I’d stress over putting it together, especially on such short time – so of course I knew I had to. Get over yourself, Woody. Put a leash on that anxious overthinking, you’re not organizing a group trek up Everest. Well, I was right on all points. Time crunch stress, check. Overwhelmed by the multitude of exercise options, compounded by unfamiliarity with the vast majority of those goofy F3 names, check (choosing from a menu in a new restaurant can be a nightmare). I even tried to back out last minute, messaging Cupid to see if he could step in because my stomach wasn’t feeling great – which was not untrue, I really am a bit off in that department, at the moment. But soon after berated myself rather harshly for that chickens**t move, knowing it was just an excuse.
Realizing at the end of it all, that I’d once again needlessly worked myself into a tizzy because it really isn’t that complicated, check, check. Stupid brain.
So I decided on stealing the simplest complete routine from the backblast archive, which came from a recent Deadbolt Q. A bunch of suicides mixed with a bunch of sets of simple moves, for the entire show. Turned out to be too simple, and after just three rounds, audibles were called the rest of the way.
Mary: I don’t think so. Just a bit of stretching for the legs, IIRC.
Announcements: Derek Davis run this weekend, and reminder that this is also a used shoe drive, so sign up and donate!
Prayer: Full House’s mom scheduled for knee surgery.
Thanks, men, for the opportunity to battle my insecurities, indecision and scatter-brainness. Keep coming back, get a little better every time.
AO: Purple Cobra
Workout Date: 07/20/21
I was doubtful for the extra credit run this morning, but the high amount of chatter on Slack piqued my interest. I set my alarm and went to bed somewhere in the “maybe”-“likely” range. Somehow I made it. Everyone else did, too, although we didn’t see Maybelline until the end. 100% EC participation.
Warm Up:
State the mission, check for FNGs (expected FNG is a no-show), and give the disclaimer.
Mosey to the bank for warm ups.
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles REVERSE! x10 IC, forward x10 IC
Monkey Humpers x10 IC
Downward Dog and isolated calf stretches
Main Event
1) A Sevens variation I’ve been calling Stationary Sevens. Perform the entire set of Sevens in the same location with no running. Then run a lap around the bank. We did this three times. Merkins/LBCs, Diamond Merkins/Jump Squats, Wide Grip Merkins/Star Jumps (suggestion from Cupid)
2) Mosey to the path behind the shopping center, then mosey down the path to the Jiffy Lube. Scratch that, we encountered a homeless camp at the end of the path, so we turned around and went back the way we came.
3) Mosey to the near side of the mall for BLIMPS
4) Mosey around the front of the mall to the far end. Ignore the PAX suggestions for Balls to the Wall against the windows to the gym. Mosey to the loading dock and grab a couple of rocks (since they are small). Partner up at the loading dock wall for Partner AMRAP Rock Work/Running. (AMRAP=As Many Reps As Possible) One partner exercises, the other runs out and back. Flapjack. Repeato with a new exercise. There was a little confusion on point B for the running. The first group of PAX decided to loop through the Car Wash, so we followed suit. It turned out to be the world’s smelliest car wash. Distance was good though. Exercises were: Curls, Overhead Press, Triceps Extensions, Bent Over Rows, Bus Drivers, and American Hammers.
5) Return rocks and mosey back to start, about half way through there was some mumble chatter about All You Got, so we switched to a sprint to the end.
Mary:
Dolly x10 IC
COT:
6 PAX
Announcements:
1) South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex. The slot in Carpex for Ragnarok is still open.
Prayers for the health of our nation. Prayers unspoken.
UTI took us out.
Naked Moleskin:
It was tough to get up earlier for EC, but I’m glad I did. Always good fellowship on those runs. It was nice chatting with Warbucks, and I got some good AO intel in the process.
I hated to miss coffeeteria, but my kids’ last swim meet is tonight, so I needed to get into work earlier.
This was my seventy-ninth #F3Q21 #2021Challenge Q (eighty-first overall). Next Q is Wednesday (tomorrow) at Gettin’ the Runs in JoCoGa/Garner.
-Pigpen
QIC: Pigpen
PAX: Kosher, Maybelline, Cupid, Warbucks, UTI, Pigpen
Workout Date: 07/20/21
