Posts

As it Turns Out…We did Have Phil Collins

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

The 4th Anniversary of Crazy Ivan, YHC had the pleasure to Q. So many great memories, at least for YHC for Crazy Ivan. After all, it was my first post ever in F3. Great guys like Nemo, Chips, Dauber, Dawgpound, and Dahmer have carried the torch for Holly Springs’ big Friday kettlebell workout. Thank you. YHC had joked in the pre-blast that Phil Collins would make the playlist, since I’d heard that Ivan had strayed away from the traditional metal playlist and got all soft. As it turns out, YHC was serious because I found a new use for Phil…see Mary!

FNG’s: no
Warm Up: Sir Fazios x 12 IC (F/R), Good Mornings x 12 IC, Imperial Walkers x 12 IC.
The Workout: Each man Cusacked his kettlebell to the end of the the long parking lot. We moseyed back to the end. We sprinted to get our kettlebell and did Wonderbra’s to certain points along the parking stretch. We repeated this until back to the official circle.

6 Exercise Tabata…the time is two PAX doing a certain Thang.

Thang 1: Carry our Atlast Ball (75 lb.) friend between 2 cones and do 5 merkins on the ball at one end and then return.

Thang 2: Farmer carry 2 45 lb. dumbbells to a heavy bag and do the DIY bench press x 15.

The rest of us in the circle did 3 round of each of these 6 exercises AMRAP: Halos, 1 Leg Deadlifts, Swings, Midget Love Handles, Midget Cookie Pouches, Snatch.

When finished we rolled over to the bandstand for a 10 count per PAX alternating People’s Chair and BTTW.

Mary: So YHC has tried to pull off some crazy stuff at workouts…but I can’t believe this worked and was well-received. Phil Collins – Take Me Home. We did Mary exercises during the verses including WW2’s, LBC’s, Dying Cockroach, American Hammers, Heel Taps, LSF’s, Freddie Mercury’s. These were done OYO. At the “I don’t mind” part, YHC would call for a plank hold. At the “Take…take me home!” part, YHC would call for a chill cut plank. It worked perfectly!
Announcements: Brute CSAUP, Breach 9-11 Heroes Run.
T-Claps (Recognition): These PAX…playing along with my shenanigans.
Prayer: Pikachu M and new job possibility, the men, women, victims of Afghanistan. Cancun took us out!

Ivan 8/13

/in /QIC:
PAX: , ,

FNGs: Nope
Warm Up:

Lap around the parking lot
Bounce
Foot Trace
Good mornings
Fazio Arm Circle

The Workout:

We were building a flow. Each Set was done for each arm

5 Rows

1 Row
5 Swings

1 Row
1 Swing
5 Cleans

1 Row
1 Swing
1 Clean
5 Thrusters

1 Row
1 Swing
1 Clean
1 Thruster
5 Lunge

1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
5 Press

1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
1 Press
5 Side Bends with 1 Press

We then built down the flow. We did 10 reps each side. So one rep looked like the following

1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
1 Press
1 Side Bend
1 Side Press
1 UnSide Bend
1 Press
1 Stand up from Lunge
1 Thruster
1 Clean
1 Swing
1 Row

3 Rounds of the following:

10 Lawnmower rows
10 Bobbity to Bobbity

Mary:

LBC
Feet and Legs straight up. Right Foot Left hand down. Switch
Homer to marge

Announcements:
T-Claps (Recognition):
Prayer:

Nice Little Total Body TRX Workout

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

Big group of 6 PAX doing some high intensity TRX. A visit from Carpex @Frisco. Great work gentlemen!

FNGs: none
Warm Up: Pigpen led the warmup for both groups
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

My Forearms are Toast

/in /QIC:
PAX: , ,

3 PAX doing some high intensity TRX. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

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:

Backblasts FTW

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

AO: Crazy Ivan
Workout Date: 07/21/21
While coordinating a playlist with Yoshi last night, It hit me that I could steal one of my own KB workouts from The Blitz for Crazy Ivan. So I looked up my backblast from 10/14/20 (https://f3raleigh.com/about-that-disclaimer), printed it out, and made sure to bring it with me this morning. As I pulled up to Womble I realized the one thing I had forgotten… my kettlebell! Oh, $#!t! Luckily the Ivan guys had a few spares to choose from. My usual is a thirty pounder, but the options were 25 or 35. Nervous, I opted for 25#.

Warm Up:
State the mission, check for FNGs(1), and give the disclaimer. Since this is a copy of the workout where Fazio almost got a concussion, I definitely remembered to give the disclaimer (and put that I did here in writing haha)
Side Straddle Hops x20 x10 In Cadence (IC)
Good Mornings x10 x5 IC
Imperial Walkers x20 x10 IC
Sir Fazio Arm Circles forward reverse x10 IC
Sir Fazio Arm Circles reverse forward x10 IC
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Run a lap around the parking lot

Main Event (1/5):
Halos x10 IC, x10 IC reverse
Kettlebell Good Mornings x10 OMD On My Up (OMU)
Curls x10 IC OMU
Overhead Press x10 On My Up (OMU)
Triceps Extension x10 OMU
Bent Over Row x10 OMU
Run a lap
Main Event (2/5):
Figure 8 x10 IC, x10 IC reverse
Deadlifts x10 OMU
Goblet Squat x10 OMD
Around the World x10 IC, x10 IC reverse
Single Leg Deadlifts x10 OMD each leg
Alternating Lunges x10 OMD each leg
Run a lap
Main Event (3/5):
Snatches x10 OMU each arm
Two Handed Kettlebell Swings x20 OMU
Single Arm Bent Over Row x10 OMU each arm
Deadlift with High Pull x10 OMU
Squat Thrusters x10 OMD OMU
Run a lap
Main Event (4/5): (on your six)
Chest Press x20 OMU
Skullcrusher x20 OMU
Little Bell Crunches x20 IC
Flutter Kicks x20 IC
Single Arm Press x10 OMU each arm
American Hammer x20 x10 IC
Run a lap
Main Event (5/5):
Staggered Kettlebell Swings x10 IC each leg
Clean, Press, and Squat x5 On Your Own (OYO) each arm
Overhead Press x20 On My Up (OMU)
Triceps Extension x20 OMU
Pull Throughs x20
Run a lap
This is the point where my original Blitz workout ended as we stopped to check on Fazio, so new territory form here on out
Bonus Main Event (6/5):
I asked the PAX if they wanted more KB stuff or Mary, or if they had requests
Suck-Up took charge and led American Hammers x15
Dahmer led Midget(?) Sit-ups x15 OMU
Woody led his side-plank exercises x20 IC each side

Mary:
None.

COT:
7 PAX. Welcome FNG Money Pit!

Announcements:
1) South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
2) F3 ENC CSAUP Sasquatch is 7/31
3) F3 NE Wake CSAUP The Deacon is 9/18
4) F3 10 Year is in Wilmington the weekend of 10/8

Prayers unspoken.
YHC took us out.

Naked Moleskin:
I was a little discombobulated this morning after having forgotten my kettlebell, no doubt.
It was definitely interesting to redo a workout like that. It seemed a lot easier this time, not sure it’s just the fact I’ve been posting a whole lot more or if it was just dropping to the twenty-five pounder. The voice in the back of my head says the workout was too easy.
It was a nice surprise to see Suck-Up from Carpex there in the gloom (supporting our FNG I would find out later). He’s excited to Q Whiplash tomorrow, y’all come out and support him!
Many, many thanks to Yoshi for not just providing the hardware for our tunes, but also my kettlebell (I believe it was Woody who also offered a spare).
While coordinating tunes, I had mentioned three Spotify playlists from which he could choose. He went with the one from my second Monday Murph Q. No Elton John, so the boys on South Wake Slack should be happy.
No Fazios were harmed in the making of or execution of this workout.
This was my eighty-first #F3Q21 #2021Challenge Q (eighty-third overall). Next Q is Monday at Wild Wild West in Carpex for my birthday week!
-Pigpen

QIC: Pigpen
PAX: Woody, Yoshi, Dawgpound, Suck-Up, Money Pit (FNG), Dahmer, Pigpen
Workout Date: 07/23/21