Tag Archive for: Motor Boatin’

Jessie’s Girl and the After Song

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It was good to see several cars in the lot already as I pulled up early for GP. Tclaps to Shredder who hopped out of his car and went for an EC run with the promise of no burpees by the Q if he was late getting back. Forceps rolled up right on time bringing the music with him, because the pax at GP do get grumpy without their music. Little did he know how important it would be later to set the mood for my new Mary Circuit.

FNGs:N/a
Warm Up: side straddle hops(by most, Gump hops by 1, and attempted Gump hops by another), good mornings, fozzy arm circles forward and reverse, Michael Phelps, and daisy pickers.
The Workout: our normal rocks were halfway underwater so mosey to the new rock pile for a medium to large rock. I was very proud of everyone today as I didn’t see any one arm pebbles this week. John cusack, curls for the girls, and mumble chatter (something about morning enemas) as we mosey to the game board by the basketball courts.

Everyone lined up by the color wheel with rocks for the main event. Pax would spin the wheel, I would move on the board to that color, we would do a super ground pounder as the buy in for every turn there’d been (1,2, 3, etc.), the pax that spun would call a 10 count move, we would all execute that move, and then rotate down a rock. It took 15 turns to make it to the end and we ended with a 20 count move to finish.

Cusack, curls for the girls, and mumble chatter(something about a trip to Circle K, had to be there for this one!) as we returned the rocks to their exact location and mosey back to the start for Mary

Mary: Inspired by GP 2 weeks ago I promised to make a Jessie’s Girl Circuit based on some mumble chatter. Forceps had it on the playlist and got it started.
Jessie’s Girl: 10 count 3rd Nipplers(thanks Gump for the inspiration), 6 inches hold, pickle pounders, homer to marge right leg up, and homer to marge left leg up. Then rinse and repeat for Round 2. This circuit lasts much longer than the song and I think we hit a different playlist for the after song.
Finished things up with an embrace the suck plank hold.

Announcements: Mama’s Thrift moving tomorrow morning 7am
T-Claps (Recognition): All pax that made it out for some ridiculousness and a reasonable Q
Prayer: Fanny Pack traveling, covid relief, unspokens

Senior Moment: 7 Respects at GP – Welcome Slapstick

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FNGs: Yes – welcome Garrett Riley, F3 name “Slapstick”…FV native, went to UNC Wilmington, married, has 18 month old daughter, first concert James Taylor, played RW in hockey growing up, loves the Hurricanes…see pic attached
Warm Up:  Discussed F3 mission and welcoming statement with Slapstick.  Had Sprinkler hang with him throughout the workout.  20 SSH, 10 daisy pickers, 10 sir fazio arm circles (f/b), 10 seal claps, 10 o/h claps, 10 hillbillies. Two laps around the tennis courts picking up the six.  Norm departed needing to get some miles in promising to join us for Mary
The Workout:  10 PAX partnered up; five got rocks and met the other five at base of hill.  Found semi dry area and began with 50 rep rock exercises (total) including curls for the girls, rut-ro’s, tricep, squats, wonder bra, bus drivers…the PAX rotated after one PAX climbed the hill, did 5 reps on the guardrails (dips, irkins, dirkins…) and then came back down the hill.  Called an audible after slippery conditions caused a PAX to fall on his bottom….audible to hop  the guardrail, jog down sidewalk and drive – back to the bottom of the hill.  Lots of great effort.  Had PAX move slightly to the left under the light held plank until five PAX retrieved another rock for some core work.  From our six, we did nipplers, straight arm extensions, 6 inch with rock above our chest.  Rinse and repeat.  Discussed F3 CORE Principles.  More core work including slap rocks, toe taps, WW I sit-ups….returned rocks to pile.  Mosey to tennis courts.
Mary:  Norm came in hot and joined us for some yoga that included pigeon,  cobra, table, various arm/leg stretches….have a nice day.
Announcements:  Q school.  New AO Saturday’s at Fleming (beta) – run 5-6 miles or ruck 3 miles.  Stay tuned.  Discussed Q responsibilities.  Discussed ID tags – YHC offered up a $10 coupon to one PAX (Endo) to purchase a Road ID.
T-Claps (Recognition):  Price is Right for bringing out numerous FNGs over the last few weeks at PT.  great work!

Observation:  7/11 men who posted this morning were 50 years or older.  AWESOME SAUCE!  RESPECT!

Prayer:  Bob Barker has new changes taking place next week…prayers for safe/smooth rollout.  I asked Norm to take us out.  unspoken. Thank you Norm!

2nd F at Stick Boys (Motor boatin’, Norm and Dauber….Buttermilk sighting)….Congratulations on new job Motor boatin’!

Honored to lead.  Nice to be back out after being on IR.  -Dauber

 

 

Backtits at Captain Caveman

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FNGs:none
Warm Up: mosey, ssh x20, daisy pickers,good mornings, foot trace, sir fasio arm circles and thumbs up
The Workout:  all exercises are with weighted mace

1st set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side

2nd set- side plank with arm extension x10 per side, bridge press x20, burpee x5

3rd set-45 second exercise 15 sec break- barbarian squat, bow draw, bent over row

4th set- 45 second exercise 15 sec break- lateral lunge, lunge w/ joist, behind the head pendulum(don’t hit those back tits)

5th set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side

Mary: ring around the Mary
Announcements: see slack
T-Claps (Recognition):
Prayer: pumpkin spice household over covid, Dumbo recovery

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