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No Lack of Mumble Chatter at GP

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FNGs: none BUT Welcome Back Kotter:  Motor Boatin’!!!

Warm Up: SSH, Good mornings, Daisy Picker, Imperial Walker, Hillbillies, Sir Fazios, Overhead claps, Seal Claps

The Workout:

10 PAX shared in the best mumble chatter in SW Wake; Great to see @Abe (HC) @Bobby Boucher and @M4LIFE join the GP regulars of @Shredder @Gump @Forceps @K I T T Y L I T T R @Farva Lots of rocks with moseying trying to find some shelter. Boom box provided some 80s Rock. Lots of hard work in 33 deg F, wet, moist conditions with a bunch of laughs. YHC got a mouthful for sure. You had to have been there.  John Cusack from rock pile to road; lunges, overhead press, curls for girls; found our way to a shelter on moist ground – more exercises but quickly moved to a basketball court.  Rotated through multiple exercises including slap rocks, GP, toe taps, squats, rut-rows, wonder bras.  Mosey behind the school to the front and camped out under the awning for lots of rock exercises on our six.  Nipplers, chest presses, 6 inches, American hammers to name a few.

Mary:  Mosey back to the flag.  Stretching, good mornings….

Announcements:  See slack and FB; Ted Talks; Q-School; First aid kits – need help calling on local HS businesses (see Dauber)

T-Claps (Recognition):  all the PAX who showed up in this wonderful weather

Prayer:  UNSPOKEN, Political leaders, Those impacted by Pandemic; Injured PAX.  YHC took us out.  Honored to lead. – Dauber

 

Mumble mumble chatter chatter

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FNGs: None

11 HIMs showed up to GP and mumble chatter started before the clock started.  We may have had a record attendance outside of the anniversary event of GP.  

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Squaters, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 20 ct Pigeon Pose

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 4 sets of 20 – Standard Bench Press
  • 10 x 3ct – Windshield wipers
  • 10 x 3ct – 6 inches
  • 10 x 3ct – Low Slow Flutter
  • 10 x 3ct – Box Cutters

PAX pair up:

2 sets of Rock/Crap Planks w/ Bears

1 does Rock Plank Hold while other Bearcrawls 20 yards and jog back

1 does Rock Crab Hold while other Bearcrawls for 20 yards and jogs back

Mosey to the Wall of Pain

  • 55ct Wall Sits Prisoner style
  • 55 ct BTW

Tunnel of Love: PAX line up single file and to make tunnel. Each PAX took turns belly crawling through the man made tunnel.

Mosey to playground for Aik’n Legs:

  • 20 x 3ct Step Ups
  • 20 x 3ct Prisoner Squats
  • 20 x 3ct Lunges
  • 10 x 3 ct Mnt Climbers
  • 10 LBCs  

T-Claps for everyone who doubled down this morning. Especially to Martini with 7 miles @ U-Turn prior to posting GP

Announcements:  Carpex Q’s in SW next week staring Monday at Paradise. M4L hosting the Tiger’s game on Monday night.  1917 Movie night on Tuesday night – check with Dauber if you haven’t signed up.

Prayer Requests:  For our military and the families of our military.  Continued prayers for Noah’s wife Michelle and for ALL the M’s and our families.  Prayer is powerful and changes lives.

YHC took us out.

AMRAP Indian Runs!

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PAX of 21 posted at Disney, “Where Dreams Come True” (dreams can be nightmares too) for a BRR friendly workout.  The definition of friendly was debated by Nemo after the workout.  Q was happy to see a large group of #HIM swallowed the DRP and decided to show up for EC (15 in total).  Upon further inspection, he was even more pleased to see that there were no Fritter Quitters.

FNGs: None

EC: Pablo, M4L. Dawgpound, Emeril, ShamWow!, Crosby, Dahmer, 187, Axe, Plex, Pilgrim, Bernie, Pumkin Spice, Nemo, Katniss

Fritter: New Fritters: Bernie, Pilgrim, Crosby, Katniss  Repeat Fritters: Dawgpound, Emeril, M4L, ShamWow!, Pumpkin Spice  Fritter Quitters: None

Warm Up: All exercises in cadence: SSH x 20, Imperial Walkers x 20, Hillbillies x 20, Fazio arm circles 10 forward 10 back

The Workout: PAX split into small groups (3 groups of 5 and 1 group of 6) based on speed for Indian runs.  In there groups, PAX moseyed to the drop-off circle at the front of MCHS where they found benches to complete 10 erkins, 10 derkins, 10 dips, and 10 more erkins while we waited for the six.  Once we regrouped, we moved to the gate that separates the faculty lot from the road for the main entrance.  In their Indian run groups, PAX were instructed to run up the long road to West Lake Rd and do 5 burpess, run back and bear crawl under the gate, run up the short road to Middle Creek Park Ave and do 5 star jumps, run back to the gate, and wash-rinse-repeat until Q called time.  After 30+ minutes, Q called PAX back do the gate to regroup.  While waiting for the six, we completed LBC ICx25, 25 Merkins, SSH ICx25.  Once we all regrouped at the gate, all groups combined for a large group Indian run back to the flag for Mary.

Mary: All exercises in cadence: Low Slow Flutter x 20, Homer to Marge x 20, Freddie Mercury 20 regular and 20 reverse, Pickle Pounders x 20, Have a nice day!

Announcements: Blue Hen 5 year anniversary Q @ cletus with a 5 mile EC that starts at 4:30, Breath Taker charity is the Holly Springs Food Cupboard: Accepting donations of cash (Fritter Foundation is matching all cash donations), food, or time at the cupboard to help in garden or general repairs (meeting there this Saturday)

Prayer: Drew (victim in UNC Charlotte shooting), Crablegs, Bernie’s stepmom, Pilgrim’s father, spoken and unspoken.  Thank you to Pumpkin Spice for taking us out in prayer!

Holly Springs Finest

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21 Pax posted this morning for a 0.0 workout. In case you’re not sure what that means, it means no running. Mixed reviews from the pax at the beginning. Some dreading the no mosey workout, others, unsure of what was about to hit them, were a bit excited about that thought of no running. I’ll let them chime in with their opinions later.

Full day this morning as Holly Springs finest made an appearance to address what I can only assume was an issue related to noncompliance and an ATM machine.

As our workout started we had a brief break in the action when a truck backed over a shopping cart.

EC: Quite a few but I’m not sure who so I’ll go with Pikachu, 187, Shamwow, Warbucks, Aquaman, Bullseye

FNGs: Not today

Warm Up: Can’t have a good day without a good morning, Imperial Walkers, Hillbillies, Daisy Pickers, and Sir Fazio Arm Circles

The Workout: Deck of Cards Rotated exercises in order: merkins – on Q down and up (diamond if pulled, Hand release if heart pulled), Lunges in cadence, WWII, Squats

A 25 lb and 35 lb kettle bell were passed left after each exercise. If a spade was drawn it was 2x the amount on the card.

Joker = 10 turkish get-ups and yes you had to do them with the kettlebell if you had it.

Mary: Pax held plank for 7 minutes. Did some R arm and L arm up. Also did some R arm R leg up crunches and vice verse. 1 quick 10 count pickle pounders. While Pax were holding plank Q tested Pax knowledge of F3. A little trick I picked up in F3 Pittsburgh were they hold a position and each pax says the mission.

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

We also did some work on the core principals: 1. Free of charge 2. Open to all men 3. Held outdoors rain or shine, heat or cold, 4. Peer led in a rotating fashion with no certification needed 5. All workouts end with a COT.

Recover

Announcements: Work at the Holly Springs Food Cupboard this weekend from 9 -12. Showup bring the 2.0s. Need support.

Memorial Day Murph at Womble 0700. Paradise City will be open. Rumor is so will Mutiny with Ultimate.

T-Claps (Recognition): Shamwow for checking on the guy that ran over the shopping cart.

Prayer:
Pilgrim’s dad Ben Sr.
Drew from Motorboatin’s neighborhood
Double D
Lucky on his 50 miler

Emeril took us out.

Groundpounder Backblast 5/18

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Pax of (10) for a very warm Jones park beat down

Slide Rule, Doc, Pikachu, Dauber, Motoboatin, Pumpkin Spice, Shamwow, Lizard Lick, Daumer

QIC Breach

Warmup–

Jog around the parking lot area and circle up for 22 counts of SSH, Imperial Walkers, Frankenstein’s, Squats and Hillbillies.

Main event–

Mosey snake style up and down the hills behind the baseball field over to the wall for 22 counts of Irkins, Dirkins and Dips.

Mosey over to the batting cages for some fast feet across 2 sides, more mosey over to the rock pile.

Circle of fun with rocks for 22 counts of Curls for the girls, rotate to the left, 22 count of overhead extensions, rotate left 22 Rut Rohs, rotate left 22 counts of chest presses, rotate left 22 counts of trunk twists, rotate back to your home rock and 22 count meltdown with no break of curls, over extensions, trunk twists and Rut Rohs.

Return the rocks to the pile and mosey over to the shelter for 22 count of peoples chair followed by balls to the wall. Repeat with Australian mountain climbers and seal clap peoples chair.

Mosey back in the grass for some Duck, Duck, Goose. The duck chooses his goose after running around the outside of the circle. If the goose catches the duck its 5 burpees for the duck and if not the goose does 5. Pax performs squats while we wait.

Mary

Circle up for 22 count of Lo Slow Fludder and then a squat party for Bring Sally Up. Hold squat on bring sally down and stand up on bring sally up. A great time was had by all.

Closed in prayer

3 Mile Island of Pain

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FNGs: N/A

Warmup:  20 Fozie Arm Circles, 10 Good Mornings, 20 SSH, 15 Daisy Pickers, 10 Windmills, 10 OYO Burpees, 10 Emperial Walkers, 10 Hillbillies, 15 ct Pigeon Poses

The Workout

Mosey to the Rock Pile – rotate around rocks between sets.  Pikachu picked a rock the shape of South Carolina but the size of a truck tire to play with.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 Sets of 10’s – Windshield Wipers and Bench Press
  • 2 Set of 10’s – Rockies and 6 inches

Mosey to the Wall for 3 sets of 35 ct Wall Sits – Prisoner, Al Gore, Standard. YHC explained that BTTWs were out due to broken blood vessels is the eyes that make me look like I have pink eye for a week.  Doc was up to his usual antics with the count downs and YHC had fun with Peak at You’s name which made for some of the best Mumble Chatter in F3SW.

Mosey to the Playground for Aik’n Station Time:

  • 2 sets of 10’s – Shoulder Tap Planks, Dips, Standard Merkins
  • 2 sets of 20’s – Step Ups, Squats, Mountain Climbers
  • 2 sets of 20’s – LBCs, WWIIs, LSFs
  • 10’s – Hand Release Merkins, Dips, 30 ct Supermans
  • 20’s – H2M single legs, Pickle Pounders, Plank Jacks,
  • Finished the workout off with 3 sets of 5ct-10ct Boat Canoes.

Announcements:  Truth In Nature Skeet Shoot fundraiser needs F3 support, Womble Park Memorial Day Murph is on (details in Slack Announcements soon),  GP closed June 1st, Dauber happy to be back in the Gloom after 2 weeks of injury recovery (F3 is just good for the soul).

Prayer Requests:  Drew Pescaro is one of the UNCC Shooting victims (friend of Motor Boatin’s family) and is recovering from intestinal surgeries. Continued prayers for F3 brothers dealing with injuries like Shredder.

YHC took us out.

T-Claps (Recognition): T-Claps for double downs: Pikachu logged over 15 miles at U-Turn before posting GP and Peeping Tom posted @ Whiplash beat down. Also, our brother 3 Mile (named for local Nuclear Power Plant & love for running) for posting DR all the way from Johnson City, TN.

 

Keep the Change

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2 for EC to start the week with a nice run for YHC down to Womble and back while Bernie was out on the roads for a couple miles around town.

1 FNG welcome Grandmama – lived in HS since ’98 and an old school Hornets fan, also “respect” and welcome.  He is looking for some of our run workouts so let’s get him out to U Turn

Warm Up: Standard 0.4 mile jog followed by circle up for the usual exercise including arm stretches, which were needed based on what was to follow.
The Workout: On the jog to the traffic circle at the top of Library Hill where we lined up on the sidewalk (knowing the usual traffic of unusual suspects pursuing craigslist-driven dream would soon be driving through) and engaged in 3 rounds of a modified “short change ATM”. 5 count plank – shoulder taps ICx5 – 5 count plank – tempo merkins ICx5 –  count plank – 5 count merkins – 5 count plank and recover on a 10 count.  Upped our game on 3rd round and went to 10s.  When we were done we “recovered” on the jog down library hill and reconvened in the pool lot. Found the grass along the back curb and lined up for a set of Jumping Jack Webbs.  This is a variation of the Jack Webb that adds my beloved SSH.  1:3:5 merkins:air press:SSH (IC).  Climbed all the way to 10:30:50 for a grand total of 275 SSH. “Recovered” on the jog back up library hill. Stopped by the drop box for a short bear crawl and lunge on our way back to start.
Mary: Circle up for a quick plank-o-rama
Announcements: Banana Seat taking breathtaker on a tour of AOs to spread the important message about testicular cancer. Let’s all step up this month and promote awareness and support the cause.

Prayer: Moby’s dad, Crablegs for his opportunity at Johns Hopkins and YHC took us out in prayer

Carry Each Other’s Burdens

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EC: Emeril, Skid Mark, Nemo, Dumbo, Maybelline, Dawg Pound

Warm Up:

Lap around the lot then some standard warm-up exercises: SSH, Imperial Walkers/Hillbillies, Good Mornings, Sir Fazio Arm Circles.  One more lap around the lot.

The Workout:

Grab all of the gear (2- 3″ firehose logs, 2- 3″ firehose bundles, numerous kettlebells).  The journey we set out on included one lap around the soccer field with various pain stations.  The gear was only carried and not used at any station, this will be explained later.  First stop was at the stage, box jumps and B2W.  Second stop playground, pull ups and merkins. Third stop shelter, Urkins/Derkins/dips/squats.  Fourth stop tennis court, suicides/11s (people’s chair/merkins)/suicides.  Fifth stop along the path for some Broke Back merkins.  Walked back to flag and put gear in the middle of the circle to start Mary.

Mary:

Low slow flutter and LBCs

Announcements:

North/South Convergence Saturday, 30 March.

Check the Slackbook

Prayer:

Maggie/Clay/Crab Legs Always/Unspoken/Happy Birthday Roger Roger

Life Tips by CHiPs: All of the gear was carried throughout the workout to demonstrate the many burdens that we carry around daily.  The gear was not used during the exercises, but hauled from location to location on purpose. This was to demonstrate how meaningless it is to carry our burdens around endlessly, and by doing so, it weakens us mentally and physically for the important moments in life that we need all of our strength to tackle. It is a reminder that we are much stronger when we are not carrying our burdens around alone.  We as men are fixers and never want to appear weak, so we try to fix our hurts by ourselves (alcohol/porn/other addictions) and think that appearing like we “have it all together” it makes us look strong.  Well, that’s a lie!  Paul tells us in Galatians 6:2, “Carry each others burdens, and this way you will fulfill the *law of Christ (*Golden Rule).  We must have men in our life that we can talk to about our hurts/struggles/thoughts, and in so doing we “carry each other’s burdens.”  The enemy, Satan, prowls around like a roaring lion seeking someone to devour.  His main objective is to “steal, kill, and destroy” the very thing you hold dear.  We are constantly under attack and need to be ready.  Therefore, I challenge each PAX to find another man in their life that they can talk to and form a shield lock with when the crap hits the fan.

We Are Sparta

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EC: Dawgpound, Maybelline, Emeril, Pikachu, LED, Fonzie, Nemo

Warm Up:

Lap around the Soccer fields
Circle up for the following
Fazio Arm Circles
Good Mornings
Hillbillies
Imperial Walkers

The Workout:

From the Movie 300 the original 300 workout.

25 Pull-ups — Partner assisted
50 Deadlifts — with your KB and your Partners KB
50 Merkins
50 Box Jumps
50 Floor Wipers — These where tough.
50 KB Clean and Press (25 Each Arm)
25 Pull-ups

Mary:

10 KB Plank Pull throughs
10 Each Side Half Kneeling KB Chop
20 Reverse LBC with KB over head
10 Mini Turkish Getups each side
20 Pickle Pounders
20 Homer to Marge
10 KB Plank Pull throughs
10 Each Side Half Kneeling KB Chop
20 Reverse LBC with KB over head

Announcements:

Traveling to Whiplash tomorrow North Carolina Museum of Art.  6 o’clock start time.  Second F at Starbucks, Dawgpound’s treat for all South Wakers that post at the Whip. Clown Car leaves Purple Cobra Parking lot at 5:35

Prayer:

Moby’s dad recovering
Shredder
Crab Legs
Emeril’s Co-worker’s family for father in law had an aneurysm (Bella)

DJ Pikachu

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Image result for dj pikachu

YHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.

Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.

Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.

Warm Up:

Pax were asked to partner up with an accountability partner of similar speed and we were off.

We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.

Shake It Off – T Money (Taylor Swift)

We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).

The Workout:

We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.

Fourth Of July – Fall Out Boy

Kettlebell swings. These got old

The Man – The Killers

Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).

Blank Space – T Money

More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.

Rockstar – Nickelback

Pistol Rows at Dumbo’s suggestion. These also got old.

Thunder – Imagine Dragons

Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.

Like a Boss – The Lonely Island

Short song. Curls with partners running. Fun song to introduce the pax to.

Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)

Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.

I’m On A Boat – The Lonely Island

Another fun song to introduce the pax to.

In  The End – Linkin Park

Single legged deadlifts.

Thunderstruck – AC/DC

Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:

Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:

See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:

Shredder, Crab Legs, unspoken.

 

Always an honor and privilege men – thank you.