Posts

AGS 5/23/21 Get Your Sunday On-Better Late Than Never

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

Pre-blast featured Florida Georgia Line’s song, Get Your Sunday On. Had this song in my head all day Saturday and Sunday.

“Work a little less, play a little more…”

Picked up the Q as part of the May Challenge
Warm Up: Good mornings, Frankensteins
The Workout: New route for AGS. See map.
Mary: No Mary, just COT
Announcements: Register for F3 picnic, finish out the May Challenge strong
T-Claps (Recognition): Forceps was planning on doing only three, but had to “suck it up, buttercup” and hammer out 5+ with the group.
Prayer: Unspoken

Ultimate Mutiny Pre-Summer Edition

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

19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!

Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.

Sheepdog-6/4/21

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

FNGs: not today.
EC: Norm, Maybelline, Shredder
Warm Up: 1 lap around the parking lot, SSH, SFAC F&B, seal Claps & OH claps, chinooks & Moroccan night clubs, Frankensteins, IW, and Hill Billies.
The Workout: 6 stations. 1. First pax ran a loop around the parking lot and set the time for the rest. 2. Single arm clean and press, 25lb dumbbell. 3. Dips and Erkins. 4. Wing Chun strikes. 5. Single leg deadlifts. 6. Squat kicks. Pax rotated through twice. As the rain began we mossied to the parking lot where everyone participated in a little Build-a-Bear. Ā Pax started on one end of the parking line with 1 burpee, then bear crawled across the parking line to the other side; 2 burpees, etc to 10. 55 burpees total. Not going to lie. That was a suck fest!
Mary: Face in the rain for 100 LBCs in Cadence. šŸ˜–
Announcements: Triangle Tri tomorrow. Bed Build next weekend.
T-Claps (Recognition): Everyone beating the Fartsack despite the risk of heavy rain.
Prayer: Beerpressureā€™s wifeā€™s new job as a councilor at HSHS. Cyclopsā€™ niece passed away during a routing dentist appointment. 21y0. šŸ˜”

Birthday Q 6/10

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

FNGs:

Nope – coming out to 90 minute Tiger Blood would be impressive though.
Warm Up:

SSH x20, Good Morning x10

3 man indian run down to Linksland

Staggered Hinge x10 Sir Fazio x10

3 man indian run to Salem Ridge

Daisy pickers x10 Prisoner Squat x10

3 man indian run to Bass Lake parking lot
The Workout:

Total route: https://www.strava.com/activities/5405396695

Introduce the standard – 15x merkins, 15x squats, 15x low slow flutter IC

3 man indian run up the greenway, at the new hill up to Pecan grove we did the standard at the top and 10x burpees at the bottom
Mary:

3 man indian run back to the school via Parks at Bass Lake, Blooming Meadows, Stinson, and Sunset Ridge. Stops along the way for LBCs, Dying Cockaroach, and Low Slow Flutters
Announcements:

Picnic signup

Grasshopper 5k for Sgt. Leach June 12th
T-Claps (Recognition):

Dawg and Emeril for continuing the Pikachu 5 pack
Prayer:

Skidmark and his family

Officer, I Can Explain

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

As YHC was pulling into the Ting lot, an HSPD truck turned around and followed in behind me. YHC played it cool and planted the flag and gathered up my headlamp and vest. Officer Clarke explained Bacon asked him to drop off some sweet blinky lights for running. Thanks Bacon! We chatted with the officer while the last few PAX rolled in and everyone got a light. YHC has a few extras if anyone reads this and wants one, hit me up. We told officer Clarke to head over to Womble at about 6:15 to look for some suspicious Pokemon character who was running a workout that may be named later (TBD) and he headed out with a little confusion. A quick count off and explanation of the route and we were off.

FNGs: None

Warm Up: Chat with officer Clarke

The Workout:
There was a 3.5 and a 5+ mile route. We took a moment of silence as we passed by Veterans Park in memory of fallen soldiers. The 6 was picked up and all PAX made it back. Well, Coal Ash’s ankle might say otherwise.
This is the route we ran :D

Mary: Not today

Announcements:
Picnic 6/26, Dauber collecting money for HSPD first aid kits

T-Claps (Recognition):
Bacon and HSPD for the blinky lights.

Prayer:
UTI’s grandmother, unspoken, injured PAX, fallen soldiers.

YHC took us out.

Hitting the Reset Button

/in , /QIC:
PAX: , , ,

It’s been a while since I’ve written a backblast. Not sure I’ve written one this year and the fact of the matter is, I used to enjoy writing them as much as I enjoyed Q’ing and planning the workout. Truth be told, I’ve been in a funk this past year for a variety of reasons.Ā  I can sit here and blame it on a pandemic, make a dozen excuses of why things got in the way and didn’t have time, but when you boil it down to its parts, I got run down.. caught in a bunch of excuses, got salty, and just flat out lazy.

Now that I took accountability for that as your Weasel Shaker- the guy who is expected to follow the rules and ensure others are abiding by the rules. I’m gonna make a pact right now…. I will no longer miss a backblast moving forward and nor should any of you Q’ing an AO. Believe it or not, its more important than the workout itself, in my opinion. Its an account of what you did, who was there, who we lift up in COT, but more importantly its a written account of that moment when you lead and how you did it.

It can be 4 lines, it can be a novel, but write something… anything.Ā  Just do it and feel free to send me a virtual finger letting me know I’m number 1 as you do it… And that’s the bottom line, cuz Mookie said so…

Alright-enough with the PSA’s…So this morning was also a return to the gloom after a week long hiatus.Ā  I have now officially hit the reset button. No more sandbagging, full speed in all areas of F3. Saw a Q slot open at Purple Cobra for this morning while enjoying some time yesterday with the kids at the pool. Figured if I was Q’ing, there would be no way I’d miss posting. Also mentioned it to a few fellow Wescott PAX, while i was leaving, but apparently they had other plans this morning. I’d like to think as I saw them drive past Purple Cobra that they didn’t want any part of my Q after being on 7 days rest, but these Wescott guys are absolute beasts and probably would prefer a Q from our resident Pokemon giving a cavelessĀ  caveman workout.

Probably for the best. Arrived a little early. Planted the flag and greeted Maybelline, Warbucks, and Woody. Four PAX- 2 fresh off a Murph the day before. Perfect- they are gonna love what I have dialed up this morning. 5:30am hit and we were off straight down the lot.

FNGs:Would be alot cooler if there were, but alas…no
Warm Up: Mosey to the end of the lot. Circled up for some Good Mornings IC X10, Imperial Walkers IC X10, Hillbillies X10 IC, continue on the mosey up the entrance to Sunset Lake Rd and all the way down and back to the bank parking lot entrance. Circled up for some Squats X10, Fazios 10F\B, Morrocan Night Clubs X10 IC. Squat hold while YHC explained the first sequence of sweat.

The Workout:

Sequence 1: Meet me in the middle- PAX partnered up for a session of meet me in the middle- 3 full loops meeting 6 times with 10 patty cake merkins at each meet up. Recover on the mosey behind the Teeter.

Sequence 2: Rocky Horror Shoulder Show- Each PAX grabbed two handheld rocks of the same size and weight (1 for each hand)

2 Rounds: Front Raises X20, Lateral Raises X20, Bent over Lateral Raises X20, In\Out Shoulder Presses X20, Tricep Extensions with hands clasped together with rocks X20.

Recover with Jack Webbs with rocks 1:3 ratio ending with 10 merkins\30 rock airpresses

Recover on the bear crawl with rocks in hand to the wall.

B2B X20, People’s Chair X10 with palms up- Rinse Repeat X3

Recover with cusack of both rocks back to the rock pile. Mosey to the back of the car wash

Erkins, Derkins, Dips X20

Recover on the mosey to “The Hill”

Sequence 3: Aaliyah’s Revenge-Back and Forth’s

Bottom of the hill 20 LBC- Backwards sprint to the top- 1 Burpee, mosey back to the bottom

Bottom of hill 20 Low Slow Flutter- Sprint Forward to the top- 2 Burpees, mosey back to the bottom

Bottom of hill 20 Freddy Mercury- Backwards sprint to the top- 3 Burpees, mosey back to the bottom

Bottom of hill 20 Shoulder Taps- Forward Sprint to the top- 4 Burpees, recover on the mosey to the Goodwill

Sequence 4: Oliver’s Last Supper-Ā  Think I may have heard Warbucks say, “Please sir, I want some more”

First corner- 5 Star jumps- mosey to 2nd Corner- 10 Chili Jacks, mosey to 3rd corner- 15 Merkins, mosey to 4th corner- 20 Squats mosey across the street back to the lot

Sequence 5: Run Down the Clock- 4 man Indian run back to the flag

Mary: R over L\L over R stretches, Downward Dog X10 IC, Calf Stretches, Pickle Pounders X15 IC, Exaggerated Shawshank X6

Announcements: Congrats to Team Sprinkler on the May Challenge and all getting out there this month to Q and visit other AO’s.
T-Claps (Recognition): Those attending the Murph and posting yesterday and especially those getting back out there today to get after it.
Prayer: First Responders, Law Enforcement, those traveling in the upcoming weeks and continue to keep all PAX and their families safe and healthy.

Until next time-SYITG

Ultimate at Thunder

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

FNGs: Welcome Snoopy and Hertz!

Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.

The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.

Mary: NotĀ  today

Announcements: Check slack and FB.

T-Claps (Recognition):

Prayer: Unspoken.

YHC took us out.

Memorial Day Murph Challenge- 2021

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

32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nationā€™s fallen during our annual Memorial Day Murph Challenge.

Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.

Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.

The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run.Ā  Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick ā€œspeechā€, the two groups took off in their different directions.

The mental battle was in full effect as my mind kept telling me ā€œyou need to quitā€, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.

As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.

T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinklerā€™s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM. Ā  Ā 

: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! šŸ‡ŗšŸ‡ø

Early 4 Year at Disney

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

My 4 year would be the Memorial Day Murph, but out of town plans led me to ask Dawgpound if I could take the Q from him at Disney for an early celebration. This was just before the challenge and I appreciate he gave up a coveted Q spot late in the month, and was pleased to see he picked up a different AO this morning. It was an honor to lead, was pleased to see such a great turnout, and what better place than Disney for me to celebrate. I am a proud Disney site Q alum. Preblast promised nothing fancy, just moving around and putting in the work, with a guarantee of a good tour.

FNGs: None today, so no bonus point awarded
Warm Up: Quick jog around lot, circled up for Good Mornings, Daisy Pickers, Windmills, Imp Walkers, Hillbillies and had to throw in Goofballs for good measure. 5 burpees OYO too.
The Workout: Jog around back of fields and down the hill to the road, circled up for a couple sets alternating SSH ICx20 and a shoulder burn (arms out, fazio front, arms out, fazio reverse, arms out, seal claps, arms out, overhead claps, arms out, recover). On the jog back to entrance and grabbed a low pole for alternating deep tempo dips ICx10 and tempo merkins ICx10. Did this 4 times. On the jog to the lower lot, each man on a line, dropped to plank hold, shoulder taps, plank hold, nipplers, chill cut, merkins, plank hold, recover. Did this 2 time. On the jog to back corner of building for alternating low slow flutters ICx20, 15 and 10, with the other half holding BTTW, so 3x on the wall for each of us. On the jog to big lot lined up in groups of 4 for a bear crawl Indian Run. PAX hold plank while man in back bear crawls to front. Each man did 4 bear crawls. 10 quick merkins to burn out and then on the jog to The Abyss for 2 rounds with LBC up top and Star Jumps at bottom. On the jog back to flag.
Mary: Not much time so heel taps ICx22 and LBC ICx2
Announcements: Cletus 7 year anny celebration with Deadbolt on Q, wear red Fri, ZERO excuses and support Breach raising money for Travis Manion Foundation – let’s go big tomorrow for this.
T-Claps (Recognition): from me to all of you for the experiences over the past 4 years, and for putting in the effort start to finish today – might not seem like we did all that much but when you think about it we did not stop working the whole time
Prayer: 16-Bit mother-in-law, those impacted by the shooting in San Diego. As leaders in all we do, let’s be mindful of looking out for others especially when it comes to mental well being. YHC took us out

A Good Artist Copies, A Great Artist Steals

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

FNGs:

None today
Warm Up:

Warmed up w/Mutiny – SSH, Good Morning, Daisy Pickers, Sir Fazios courtesy of Martini
The Workout:

Shamelessly borrowed from a Skidmark Q at Ivan. For each set of exercises YHC went through a quick progression going over form. Pax then went through the set and ran a loop around the nearest parking lot island, noting what order they finished in. They then competed with their nearest partner with the “winner” adding 1x burpee or 1x turkish getup to try and even the field.

Exercise Group 1
5 burpees
10 Kettlebell Squats ā€“ Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings

Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Press (two hands)
20 Squats

We went through each grouping 3 total times

Mary:
Moseyed to the tennis courts for 20x Low Slow Flutter and LBCs

Mutiny pax joined us and we also stole M4Life’s Q from the recent JocoGa CSAUP – we played B-Sides (aka Bring Sally Up) with pax in plank hold going from chill cut to regular and back as told to bring sally up/down.
Announcements:
Breach offering up $10 per pax wearing red on Friday, doubled if >75% participate. Funds go to Travis Manion foundation.
T-Claps (Recognition):
Woody – brand new to F3 and is on a roll!
Prayer:
YHC took us out