Posts

The Warden is back at the Yard

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

10 Pax showed up for an original Prison Yard smoke session.

8-bit, Sprinkler, Pots, Banana Seat, Woody, Midget4Life, MadDog 2020, Smalls, Money Pit and the Warden Breach o the Q
Warm Up: Mosey around the parking lot and then 22 counts reps of SSH, Imperial Walkers/Hillbillies, Windmills, and Good Mornings

The Workout:  8 stations of fun with a partner, partner one is on the apparatus, partner 2 was alternating between Merkins and LBC’s ( 2mins of work with 15 secs rest between sets)

Station 1- The devil keg, Full clean and press

Station 2- Pain Stick- Between the legs Rut Rohs

Station 3- Med Ball Squat and Toss

Station 4- Weight Plate- straight arm lat raise

Station 5- Fire hose- Squats

Station 6- Hurdle- up and over jumps

Station 7- Battle rope- Double arm waves

Station 8-Proud panda jump rope

Mary: 5 mins of ab meltdown- 22 count reps of Lo-slow flutter, Homer to Marge, heel taps and Pickle Pounders

Closed in Prayer:

Sprinting uphill to freedom

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

FNGs: None
Warm Up: Short Mosey to bottom of parking lot. Hamstring Stretch, Windmills, Good mornings, Quad Stretch, Downward Dog, Calf Stretch. Grabbed coupons to mosey down to bottom of old 18th hole.
The Workout: 3 cones were placed at a long, medium and short distance from bottom of hill. 15lbs, 25lbs, 40lbs DB placed at the cones. The workout was full sprint up the hills to the various distances. Short Cone roughly 25yds. 5 reps, Medium Cone 50 yrds, 3 reps, Long Cone 75 yrds 2 reps. After each sprint the PAX needed to do an upper body exercise of choice at 10-15 reps. The cycle was OYO.
Mary: Butterfly Crunch, Half Dead Cockroach, Oblique Crunch with a 10 count hold at top. All exercise I/C of 15.
Announcements: CARPEX swap,
T-Claps (Recognition): Deadbolt B-Day.
Prayer: Men that need to share all plights in life as not sharing affects all aspects of life. Sprinkler friend dealing with wife and had come through bad divorce.  Rest unspoken

Everything but the Tire

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

YHC took the Q at Prison Yard as part of his self-imposed accountability to get out a bunch this week because…I’m fully healthy again and the body is cooperating, so no excuses! Lots of toys on the Yard today sponsored by YHC, Breach, and Sprinkler and we got to touch just about everything. YHC had a different plan in mind originally, but about 2 mins. before warm-ups, I changed my mind to challenge the “you vs. you” factor. Right now, there’s a lot of items that can be used on the Yard…concrete slabs of different sizes, bricks, pipes, parking signs, steel rebar… they are apparently doing some renovations at Hilltop Needmore. If YHC had known or had enough time to survey, I would’ve told the guys to keep it in the trucks and use what’s here. 12 Strong HIM posted for a mostly quiet battle against the self at Prison Yard today.

FNG’s: No new transfers
Warm Up: SSH x 35 IC, Good Morning’s x15 IC, Sir Fazio’s x 10 IC F/R, Merkins x 22.
The Workout: 14 total stations, 12 of which were set to be 100 rep count stations. The other two were quasi obstacle course style using Farmer’s Carry w/tractor weights, heavy bag carry or Railroad Iron Press x 20, an agility challenge (either ladder or burpee cones) and 1-2’s with the hand weights.

The other 12 stations for 100 reps goal count were: 25 lb. plate Halos, 25 lb. plate Bus Drivers, 45 lb. dumbbell triceps extensions, 15 lb. steel mace warrior squat, 20 lb. kettlebell Midget Cookie Pouch, 25 lb. kettlebell snatches, 40 lb. kettlebell swings, Pain Stick Shoulder Press, Pain Stick Curls for the Girls, Fire Hose Squats, and Blockees.

We did not take accountability counts at the end, but YHC got 7 full-stations, with 75 reps at 2 others. So for next time we do this, remember what you did, and do just a little bit more. I will add that YHC did not do the blockees, which I think was the beast of all the stations most likely.
Mary: Put the toys back into vehicles.
Announcements: Q Swap at Carpex in 2 weeks. Still a spot open at Ragnarok. Carpex Q’s come to us next week…get ready!
T-Claps (Recognition): Thanks Breach and Sprinkler for providing lots of coupons to use today!
Prayer: Those addicted…lots of OD calls to EMS these days right here in our community. Fram and his daughter reading…a praise!!! YHC celebrates 19 years of marriage…it takes work! YHC took us out…great to be back in the circle!

Zoinks and Jinkies!

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

FNGs: Welcome “Torvalds”
Warm Up: Moseyed to the court.
The Workout: Full on game of 6 on 5 sand volleyball. No penalty exercises just a race to beat the thunderstorm coming our way.

Two Rock Shakur Finally Appreciated

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

FNGs: None
Warm Up: Upper body warmup for an upper body workout
The Workout: After years of calling it Two Rock Shakur, Fram was the one to finally give YHC props for such a creatively genius name. Four rounds and four corners of Two Rock Shakur: bicep curls (in, out alternating), tricep ext, flys, bent over tricep ext, lateral raises. Tennis Court bear crawls, merkins, lunges, BTTW, Crawl Bears, reverse lunges, wide merkins
Mary: Around the horn
Announcements: 7 year anniversary for Deadbolt workout at Kung Pow, 6 year anniversary continued for Gump at Cletus, Thunder and Ground Pounder
Prayer: Norm and his family move to El Paso.

Some local favorites

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

Before today, I had never Q’d at Nutcracker, so my Q was inspired by some of the local favorites: bullfrogs, jack webbs, and the rock pile.

FNGs: Nope

Warm Up:
Warm up lap + good morning, SSH, sir fazio arm circles, moroccan night clubs

The Workout:
Traveling Jack Webbs. Mosey’d around school with stops for Jack Webbs 1:3 to 10:30, ending in side parking lot of the school

Partnered up for bullfrogs. Partner 1 bullfrog/wheelbarrow to first island, then switch to 2nd island.

Rock DORA: Partners together completed 100 ground pounders, 200 situps with rock, and 300 rut rows. 1 partner exercised while other partner took a lap around the lot, switching on the runner’s return.

Mosey back to flag for Mary.

Mary:
Bring Sally up. Legs up on up and 6 inch hold on down.

Announcements:
Golf Friday, see social media for others

T-Claps (Recognition):
Good work by all on a very muggy morning

Prayer:
Bob, Mary, Martin family, unspoken. YHC took us out.

Technique wins at Kung Pow 6/18/21

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

Several days late on writing this BB, but YHC had rounded out my 2 year anniversary week at Kung Pow (Technically..May 29th.)

FNGs: None
Warm Up: Mosey to rock pile over in the church parking lot. SSH, SFAC, Good mornings, Frankenstein’s, Daisy Pickers.
The Workout: Thang 1: Each PAX got a rock that fit in both hands. We circled up in the grass and worked Merkins, Abs and Legs.  Most exercises performed on my command, some I/C and a few OYO. Merkins (STD, Wide, Staggered and Diamond) Abs (LBC,6 in hold, Butterfly’s, WWII) Legs (Squat, Lunge, Toe Roll lunge, Calf Raises) Thang 2: Turkish Get-ups with Rocks 10 each arm, Touch the sky abs, Reverse Brokeback Merkins (Guy holding plank does push-up with feet on back) Mosey back to parking lot for Mary

Mary: Hold plank for 6. Lay on back and start to relax body and mentally give thanks for all good in your life and all the positive things that you bring to the day.
Announcements:  See slack
T-Claps (Recognition): Sprinkler & Pots for rolling with me all week.  Heard from Fanny Pack on how he got into F3 and how he got his name.
Prayer: Unspoken

History Lessons in the QUAY!!

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

This mornings workout was a little different. I had pre-blasted we would be taking a tour of the History of the FD and learning about my story.

FNG: Nope

Workout: Moseyed to Milkove Shopping Center for a warmup. Merkins, side-straddle-hops and we learned it used to be a Piggly Wiggly and it burned down in 1987. Moseyed to First National Bank where stopped for the Pledge of Allegiance. “The Flag does not stand for skin color, race or religion. It stands for Freedom!!” We moseyed to Hardees Parking Lot and did some exercises. The PAX learned that the Hardees was the first fast food chain restaurant in Fuquay-Varina. Moseyed to the corner of Main & Academy Street. Here we showed off our gluts by doing Monkey Humpers and learned that in 1941 My grandpa opened up a Antique Furniture store called Hoke Powell Interiors. Later on, he sold appliances and TV’s. Off to TR Ashworth’s where the PAX learned that downtown Fuquay had burned 3 times, 1916 being the 1st time and the 2nd was at Proctor-Barbour Tractor Repair shop in 1946. In 1977 the entire block burned causing $500,000.00 in damage. Off to S. Fuquay Avenue where we stopped at DMV. This was the first Fire Department as well as Cultivate coffee shop across the street from DMV. It started out with 1 fire truck house under a tin awning for cover and then grew to a 2 truck fleet. The Fuquay Springs Fire Department official formed in 1925.

We then moseyed t 301 S. Fuquay Avenue where it is now Station #1 (Headquarters). The PAX performed many different exercises here and we even entered the apparatus bay to see our 1945 Mack fully restored this past January. They learned we run 2 Engines, 1 Ladder and a Rescue Company, Brush Truck for EMS calls out of this house. We have 2 other stations and Building Station 4 as we speak.

We left Station #1 and passed the F3 boys that meet for bible study. Stopped at Ashworth’s clothing to learn if you have expensive taste this is where you need to shop. (I can’t afford a tie in their) We headed back to the parking lot at the trot and ended the tour. The PAX found out how I became a fireman, and we were finished.

Mary: No Time

T-Claps: FRAM he is a BEAST wearing a pack with over 30 lbs all week at every workout!!

Announcements: Picnic Saturday

Prayers: Buford and his procedure, the force who was visiting from Metro co-worker who passed away.

I shared from Sunday “Who’s Beautification Process are you working for?

The World or the Kingdom of God!

You got to know where you are supposed to be!!

F3 has been amazing for me! Thanks for hearing my story. Honor to Lead!!!

Nutcracker Sweat

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

AO: Nutcracker (South Wake)
Workout Date: 06/15/21

Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Since we had two pre-runners rolling in, start with exercises instead of a mosey
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC
Downward Dog with calf isolations
World’s Greatest Stretch

Main Event
1) Mosey to the side parking lot for Number of the Beast.6 rounds. 6 stations. 6 reps. 1 exercise per round. Exercises were: Sumo Squats, American Hammers, Merkins, Jump Squats, LBCs, Burpees
2) Partner up and grab a rock for partner running/AMRAP rock work. Curls, Overhead Press, Bus Driver, Triceps Extensions, Bent Over Rows, Shoulder Taps, Grounder Pounders.
3) Mosey back to start and shuffle to the grass for Jack Webbs. 10 counts after rounds 7, 8, and 9.

https://www.strava.com/activities/5473819419

Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC

COT:
9 PAX

Announcements:
F3 Raleigh Day of Service 6/19 starting at Vatican City 0700
Warbucks gathering newborn supplies

Prayers for the Martin family, prayers unspoken.
YHC took us out.

Naked Moleskin:
I showed up early to prerun, hoping to get back where I was running-wise and weight-wise back in March. Maybe that was a bad idea, NotB was rough.
Mumble chatter was a little more mellow this week, no wife swapping jokes(?) this time. It was good to recognize some guys from last week.
This was my sixty-second #F3Q21 #2021Challenge Q (sixty-fourth overall). Next Q is Thursday at Hot for Teacher in Carpex.
-Pigpen

QIC: Pigpen
PAX: Mad Dog 2020, Roger Roger, Blue Hen, Flannigan, Hurts A Little, Da Business, 3rd Cousin, Moby, Pigpen
Workout Date: 06/15/21

Four Corners……..Audible to some sort of Triangle.

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

FNGs: Nope
Warm Up: SSH, Good mornings, Sir mazio arm circles, Willie Mays Hays & Michael Phelps.
The Workout: Took a mosey over to the rock pile to grab a medium size rock then over to the library parking lot. Due to my time constraints YHC called an audible.

5-10-15-20 reps of Chest press, skull crushers & WW1 (with a rock).

5-10-15-20 reps of Merkins, squats, lunges & monkey humpers.

5-10-15-20 reps of Mountain climbers, plank jacks & star jumps.

10 reps each of curls for the girls (full curl, half & half), overhead triceps, shoulder press & bus drivers.
Mary: Ankle grabbers, box cutters, homer to marge, American hammer.
Announcements: Checkout slack for Warbuck’s donations to UNC in honor of his son Maddox.
T-Claps (Recognition): Grasshopper 5K which raised $30k for Sgt Leach.
Prayer: Prayers for our injured F3 brothers. Safe travels to Buford for work.