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Dodgin’ rain drops

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3 PAX beat the fart sack today and the rain to get in a some work at Disney

FNGs: none
Warm Up: SSH, Sir Fazio, Moroccan night clubs, seal claps, overhead claps, IW’s
The Workout: Mosey for a lap around the soccer field, then to the back corner to hit the hill that runs to the front of the park.Ā  11’s seemed like a good idea, wide grip merkins up top, squats at the bottom.Ā  After a few trips, Q decided to call an audible to 7’s.Ā  Apparently that hill is a hell of a lot longer than I remember.Ā  Finish up 7’s and mosey over to the shelter near the parking lot.Ā  PAX rotate on 50 reps of irkins, dirkins and dips, once done move right into to peoples chair while one PAX takes a lap around the parking lot until all 3 have gone through.Ā  Last PAX alternated between diamond merkins, wide grip merkins and dips while one PAX ran loop around parking lot until all had a turn.
Mary: LBC’s, homer to marge, american hammer, box cutters, low slow flutter, WWII’s, have a nice day
Announcements: HS half this weekend, no U-turn
T-Claps (Recognition): 187, Oboe for showing up, rain or shine
Prayer: Tracey and John continued prayers for healing and support

 

Disney 11/5

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11 men went on a magical journey to Disney World this AMĀ @SprinklerĀ @Fanny PackĀ @OboeĀ @bondoĀ @NemoĀ @Crab LegsĀ @187Ā @POTSĀ @KosherĀ @FRAM.Ā 

Warm Up: A quick jog around the soccer field and 22 count reps of SSH, Imperial Walkers/Hillbillies, Windmills and Daisy Pickers

The Workout: We had our Friend Chesty Puller join us for a mosey down to Sprinklers truck for some coupons before we took a trip to the abyss. Once we arrived at the abyss we partnered up for a very exciting Dora that consisted of 100 merkins, 200 squats, and 300 LBC’s. When partner 1 was going to the bottom of the abyss for a ladder of burpees partner 2 would chip away at the exercises. Everyone had to take a turn, taking chesty to the bottom and bringing him back up, many coupons were also transported in the process. Took a mosey back to the parking lot for mary.

Mary: Circle up for some more 22 count exercises of Low, slow flutters, Freddie merceries, and some side plank reach throughs.

The point of the exercise was to simulate how it would be to carry someone on the battlefield if they were injured as we are on the verge of veterans day. A small reminder of the price some had to pay to keep our country safe and to protect our way of life.

Announcements: Winter CSAUP planning in the process will be a ruck style event that will span some of the AO’s in the Quay. Looking at the weekend of Dec 5th or Dec 12th. Details to follow soon.

Crab Legs had a great message to share about the importance of all the efforts that we have had around ALS research and how it is making a huge impact on his life as well as the lives of others.

Prayer: Keep Crab legs in our prayers, Fanny Pack, and his wife as she is working through some medical issues and for our country to move forward on a positive note regardless of the election outcome.

What’s your favorite exercise?

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Itā€™s always interesting to think back about when you first met people that youā€™ve known for a while. For Skidmark and YHC it was running near (or sometimes with) each other at Run Club from Tapline back in the day. Back then we would run 5 miles at 8:30/mile and then sit around at the bar and laugh about how ā€œfastā€ we were. Little did we know at the time that we would end up both joining F3 (YHC via South Wake, Skidmark through CarPex), becoming involved, and slowly becoming better and better friends. Over the years weā€™ve consistently pushed, encouraged, and supported one another.

 

Once Skidmark said he wasnā€™t necessarily going to Q for his big day I decided I would pick up the Q in honor of him. I planned to do many of his favorites including the dreaded ā€œwhatā€™s your favorite exerciseā€ question per the backblast title. Prior to Friday Skid made it clear that he wouldnā€™t be at Cletus, but would be out for a morning run instead. As another participant in the ā€œBad Ideas Challengeā€ of Holly Springs Run Club I had a pretty good idea what he was up to, but we wouldnā€™t know the specifics until we saw the 6+ hour 40 mile activity on Strava mid-day Friday.

 

YHC pulled into the parking lot to find Abe already there. Vehicle evidence could be seen in the far lot showing that Skidmark, Lipstick, and 187 were out for the beginning of Skidā€™s mosey already. Within the next few minutes they made their way over and were joined by Oboe and Doc along with a surprise appearance from some of the Fritter Foundation in Emeril, Dumbo, and Dawgpound. There was some salt quickly expressed about Skidmark not being present for the birthday Q – cā€™est la vie, it was already too late to switch to Crazy Ivan!

 

Each pax was asked for their favorite exercise – Abe chose bear crawls (much to YHCā€™s glee), Oboe chose Low Slow Flutter, while the entirety of the Fritter Foundation seems infatuated with Have A Nice Days.

FNGs: None

Warm Up:

After a mosey over to the far parking lot we circled up for 40x SSH. At this point Katniss and Dumbo moseyed in – something about running, sleeping, Iā€™m not sure. But they were late and there were burpees to be had for it. So we did 5x burpees and then completed warmup:

 

Daisy Pickers x10

Sir Fazio x10 forward & backward

Good Morning x10

The Workout:

One of Skidmarkā€™s many favorites – the merkin clock. We made it through 1 through 10 before calling it for now.

 

For our first act we honored Abeā€™s favorite exercise – we Bear Crawled nearly the length of the parking lot. Conveniently stopping at Skidmarkā€™s truck.

 

We then moseyed to the amphitheater for 40 counts of balls to the wall and peopleā€™s chair – 3 times through each.

 

Mosey towards the far parking lot and passed it to the white fence for one of YHCā€™s favorites – typerwriters. We did 10 reps on each wrung and slid down and back – repeated 5 times total.

 

Mosey back to the parking lot near Skidā€™s truck for Oboeā€™s favorite – 40x low slow flutter. We added 40x squats to allow the timing to work – at this point Skidmark came around ~6 miles into his mosey. We ran with him over to the concession stand. At this point we rewarded the Fritter boys who liked Have a Nice Day along with what Skidmark told us was one of his favorites – Catch me If You Can Indian Runs. We did one lap of the soccer fields with the pax in three groups with 1 quick Have a Nice Day (aka a Turkish Getup) for the pax in the back. Canā€™t speak for the other pax but 187 and YHC had a lot of fun making Lipstick work to catch us šŸ™‚

Mary:

We then circled up on the tennis court for mary. Pax were asked for the mission of F3 South Wake – we planked for a few minutes and we were done.

Announcements:

2nd F is alive and well at Panera. Holly Springs Half run on November 14th.
T-Claps (Recognition):

Skidmark for 40!
Prayer:

187 and his M. Noah’s Ark and his family.

So You’re Saying You Were All Just Standing There?

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It’s been awhile since YHC has been over to Purple Cobra. One reason I’ve taken on a lot of Q opportunities in the last year is because you learn a lot about the AO sites and usually something new for pain you can dish out. Today, I discovered that there is an abundance of nice smooth river stone rocks back by the Jiffy Lube. We used those today. We also ran quite a bit of 4 corners and did some other stuff on a strangely and suddenly cold morning on the brightly lit grounds of Purple Cobra. Apparently, I found out afterward during 2nd F that there was a rumor that we just stood around all workout. Nothing but heresay…

FNG’s:Ā Nada
Warm Up: SSH, Good Mornings, Frankenstein’s, Annie’s, Mountain Climbers, Imperial Walkers, Fazio Arm Circles (F/R). Moseyed on over to the big lot outside of Fern Fitness.
The Workout: A stackable 4 corners was in order with different travels between. Round 1: Each corner was 5 burpees with a mosey in between. Round 2: 5 burpees, 10 monkey humpers with karaoke in between. Round 3: 5 burpees, 10 monkey humpers, 15 merkins with backpeddle to sprint between. Round 4: 5 burpees, 10 monkey humpers, 15 merkins, 20 American Hammers with fast feet (for some) in between. The merkins got tough by about the 6th corner and burpees…well we did quite a few of them.Ā  Between each round was a 15 ct. IC LSF as we waited for the six.

Mosey over to Jiffy Lube for 40 dips, 12 SSH, 30 dips, 12 SSH, and 20 dips. To the rock pile. The PAX circled up with two handheld rocks for 50 shoulder press, 25 lateral raises, and 25 front raises. Lots of mumblechatter during this including claims of getting smaller rocks, who should always Q at TBD, who might get a rock thrown at them if they don’t stop smack talking TBD, and comments about not being able to use arms anymore. Finished up with an all PAX 5 count of BTTW on the imposing red wall. And…we found a broomstick.
Mary: Moseyed over (Oboe and UTI sprinted over) to the flag for Mary. 25 WW2’s, 25 Box cutters IC, 25 LBC’s.
Announcements: F3 HSHalf coming up Nov. 14th. Details and needs on Slack.
T-Claps (Recognition): Kosher for making a return to the Gloom. Solid work!
Prayer: Our nation on election Day today. 187 and his M with health issues. My M, Courtney, for some testing going on…we hope nothing too serious. POTS led big taking us out!

Tour de Rocks at Womble

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During my EC route prior to the ME at TBD, I noticed many rock pits throughout the park that I’ve never had the honor (or pain) of visiting. I knew I had pre-blasted a “hunt” or “field trip”, but someone integrated and somewhat scrapped that idea for a chance for all the posting PAX to take their turn at some lesser visited rock sites. 7 PAX posted at TBD to wear out the guns on the stones…and some other things.

FNG’s: No sir.
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Willie Maze Haze.
The Workout: Moseyed to the tennis court for some short 7’s to get the gears greased. On one side we had standard merkins, on the other we had Mountain Climber’s IC. then, the tour de Rock began. We stopped at 6 different rock pits and performed the following exercises in total during our tour: 50 Curls for the Girls, 50 tricep press, 25 goblet squats, 40 shoulder press, 40 chest press, 40 rut-rows, 30 IC wonder-bras, 30 squats, 30 IC rock spanks, 40 IC Ground Pounders, 40 Rut-Rows, 20 IC LSF, 50 Chest Press, 25 tricep press, 25 curls for the girls, and…grabbing some small rocks to finish…one in each hand…we did 50 shoulder press, 25 lateral raise, and 25 front raises. Along the way, we stopped on the baseball deck for 40 irkins, 40 dips, 30 irkins, 30 dips…no irkins, much to the dismay of 187…but wait!

When finished with rocks, we went to the picnic shelter for 15 count dirkins, and a 40 ct. of People’s Chair before heading off to Mary. In the end, we got just a bit more than 1.6 miles in too.

Mary: 30 WW2’s, 15 LBC IC.
Announcements: Holly Springs Half…consider running, consider helping. Nov. 14th. Details will be on Slack.
T-Claps (Recognition): All the pax, for cumulatively moving quite a bit of weight today.
Prayer: For 187 and his M…continued peace and guidance through health issues. For our nation, schools, communities and the impact of COVID, elections, and unrest. We need direction from God in these times. Reach out to others who may be needy mental health wise. You never know the impact you can make! YHC took us out!

Q By Committee at TBD

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With no taker to the Q Sheet at TBD, YHC grabbed the Q with the intent of helping other fellow PAX step up and lead anyway by directing the workout. They did a fine job! A return of a Kotter in Big Perm came down to Womble this morning ready to work. Took him a few minutes to remember the lingo…but then he jumped right in leading series of counts like a pro. Welcome back to the Gloom…Big Perm!

FNG’s:Ā None
Warm Up: All pax called out various exercises including SSH x40, Good Mornings, Windmills, Frankenstein’s, Fazio Arm Circles, Imperial Walkers.
The Workout: Asked Big Perm a question, “Run or Rocks?” Run it was. We ran up to the ball fields area and circled up for PAX choice exercises. 25 count merkins, 25 count squats. Continued on. PAX then called 20 burpees (much to discontented grumbles) and 20 Squat Jumps. Asked PAX if we want to “run or wall?”Ā  Wall it was. 20 count each pax People’s Chair, 15 count each pax BTTW. We moseyed on. Next exercises were IC Mountain Climbers and Shoulder Taps. Continued the mosey to the other parking lot. I will say, the roughness of this parking lot might be a close second to that of Possum Trot as we found. YHC asked a pax, “run or rock”. This time, it was rock, so we performed a rock circle of various exercises with and without rocks with various counts that included: Shoulder Press, LBC’s, LSF’s, Boat Canoes, American Hammers, Curls for the Girls, Bus Drivers, Tricep Extensions, Rock Spanks, Rut Rows, Ground Pounders. These exercises were all devised by the PAX, including a break from format by Oboe, who called a lengthy rock push/lunge walk series. Beware of giving others power…

Rock return and mosey to ball fields sidewalks again for a circle of more SSH. The question wall or run was answered with run. So let’s run back to Mary.
Mary: Pax called exercises of: H2M, Pickle Pounders, Peter Parkers, LBC’s, and BB Sit-ups.
Announcements: Hygiene Ruck by Breach, Thursday evening…check Slack.
T-Claps (Recognition): Big Perm for the mighty return. All the PAX for giving us all a solid workout!
Prayer: 187 and his M…for strength and restoration/healing. YHC took us out. Honor to lead, honor to be led!

Where’s Cupid!?

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This morning, Men assembled for what was promised to be a no burpee beatdown.Ā  But alas, our Q never showed.Ā  There were many imitators…Ā  It’s amazing how many tiny cars are out at 5:30, especially in the Teeter parking lot…Ā  Even without our leader, the show must go on!

EC: ShamWow! 187

FNGs: No

Warm Up:Ā  by ShamWow!

SSH, Smurf Jacks, Bent Overhead Claps, Overhead Claps, Seal Claps, Frankensteins, other stuff ShamWow told us to do…

The Workout:

POTS’s Contribution

  • Mozy to the GCF parking Lot
  • Partner Up for a DORA – 100 Merkins, 200 LBCs, 300 Squats switching off with a partner that runs around the Jiffy Lube

UTI’s Contribution

  • Mozy to the bottom of ā€œtheĀ sameĀ hillĀ you ran last weekā€ā„¢
  • Sprint up ā€œtheĀ sameĀ hillĀ you ran last weekā€ā„¢
  • Mozy to the guardrail, 10x Dips, Erkins, Derkins for 2 rounds
  • Mozy to the bottom of ā€œtheĀ sameĀ hillĀ you ran last weekā€ā„¢
  • Sprint up ā€œtheĀ sameĀ hillĀ you ran last weekā€ā„¢
  • Mozy to the guardrail, 10x Dips, Erkins, Derkins for 2 rounds
  • Mozy to the bottom of ā€œtheĀ sameĀ hillĀ you ran last weekā€ā„¢
  • Sprint up ā€œtheĀ sameĀ hillĀ you ran last weekā€ā„¢

ShamWow!’s Contribution

  • Mozy to the damp dumpster wall behind the Teeter
  • Half the group on the wall for People’s Chair
  • Other Half completes 20 Shoulder Taps
  • And… Switch
  • Mozy back for Mary

Mary:Ā  by ShamWow! – Box Cutters, Homer to Marge, Pickle Pounders… other stuff ShamWow told us to do…

Announcements:

Tuesday Oct 27th at 8PM ā€“Ā TEDTalk a week from Tuesday with Tetanus

T-Claps (Recognition):Ā  Great work this morning men!Ā  Good to see Walter White out with us again.

Prayer:

  • Prayers for 187’s wife, awaiting some results on a medical test
  • ShamWow’s wife, will have a procedure next month

Well that was wet.

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YHC hadn’t been to Disney since maybe January or February so when the opportunity to take the Q presented itself, I took it.Ā  Got there early for some EC and Shamwow and Dahmer already there. Just as we were headed out of the parking lot, Nemo came rolling in.

EC: Coal Ash, Sham-wow, Dhamer, Nemo

Was presently surprised when the rest of the PAX started rolling in. Great turnout with Dawgpound, Fanny Pack, Oboe, Pablo, Bobby Dall, POTs, and 187 ready to put in an effort.

FNGs: Nope

Warm Up: 10 burpees OYO.

The Workout:

Part 1: Headed to the stairs for some Dora.

100 Squat Jumps, 200 monkey humpers, 300 SSHs

Part 2: Mosey’d to the soccer fields for hallelujah suicide ladders.

Round 1: Merkins-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 2: WWIIs-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 3: Get-ups-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 4: Get-ups (other side)-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Mary:

Part 1: Lined up for an Indian run around soccer field.

Part 2: Circled up for two minutes of up-downs.

Announcements: Food pantry work this week. Donations for Thanksgiving.

T-Claps (Recognition): All 11 PAX. Great turnout and great effort from all.

Prayer: Family and friends of 4-year old that was hit by car.

Dodgeball fundamentals, Dodge, Duck, Dip, Dive and Dodge

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Patches O’Houlihan demonstrated the fundamentals of dodgeball this morning, Dodge, Duck, Dip, Dive and Dodge.

FNGs: none, but welcome back to Walter White
Warm Up: Old school lap around the Hairy Peter then to good mornings, SSH, Sir Fazio Arm Circles front and back, seal claps, over head claps, Moroccan night clubs, standard merkins got us warmed up.
The Workout: PAX started near cars with “Dodge” 10X ice skaters IC, then ran behind the Peter stopped by the rock pile for “Duck” 20x squats IC, mosy to the guard rail for some “Dips” and yes literally dips, 20X IC, head up to Sunset Lake road and all the way down the sidewalk to the HS/Sunset Lake intersection for “Dive” 10X merkins which turned into 10X more merkins and 10X wide grip merkins while waiting for the six.Ā  Finish our first and only lap with “Dodge” 20x monkey humpers IC.Ā  Mosy to the rock pile for some curls for the girls, overhead press and triceps extension, second set overhead press and curls for the girls.Ā  Headed over to Emeril’s favorite hill for a group sprint up, mosy back for Mary.
Mary: 20x LBC IC, American Hammer 20x IC, homer to marge 10x, low slow flutter 10x, pickle pounders 10x, 10x diamond merkins….have a nice day
Announcements: sign up for help Saturday at HSFC, Mamma’s House Ruck and donation for Thanksgiving
T-Claps (Recognition): Welcome back Walter White, great work today!
Prayers:Ā unspoken, Q took us out

Burpees, Busch Latte & Biscuits in an Eddie Van Halen Tribute at Kung POW

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This morning – we honored the passing of a great one – Eddie Van Halen.Ā  It was great to see the 12 Oaks Clown Cars roll up.Ā  Midget almost jumped the curb in the Lexus.Ā  YHC had been up since 3:15 and was fire’t up – lets do this

FNGs: None

The Workout:
Warm Up:

  • Double D took the flag and led us out of Wescott and over the the Church back parking lot.Ā  We played a little frogger on Sunset Lake Road
  • I found a bluetooth speaker in the mulch so I decided
  • Gathered in a circle – YHC explained who we were honoring.Ā  To begin the tribute – the Pax did “Burpee Eruption”Ā  this was continuous burpees through the 1:30 Eddie Van Halen classic solo – “Eruption” – that sucked
  • Good Mornings x 10
  • Mountain Climbers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

Thang 1:Ā  Running with the Devil

Van Halen Fact:Ā  They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth.Ā  In 1978 – Ā Eddie was just 23 years old when they released their debut, self-titled album.Ā  It had 11 songs and was only 35 minutes in length.Ā  The opening track was ā€œRunning with the Devilā€

11s while Running with the Devil played on loop

  • Bottom of Hill ā€“ Merkins
  • Top of Hill ā€“ Squats
  • 5k pace on the run or faster

Thang 2:Ā  “Panama”

Van Halen Fact:Ā  Released in January 1984.Ā  This was the final full length album to feature the original members.Ā  This album produced the bands only #1 single on billboard ā€“ Jump.Ā Ā Ā  The kid on the cover was based on a famous Italian work of art called a ā€œPuttoā€

Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat

  • 60 Body Weight Squats (20 per round)
  • 60 WW1 (20 per round)
  • 60 SSH (20 per round)
  • 30 Burpees (10 per round)
  • 60 Mountain Climbers (20 per round)
  • 60 Merkins (20 per round)

Thang 3:Ā  Hot Summer Nights

Fact:Ā  Eddie Van Halen could never read sheet music.Ā  Ā Ā Gene Simmons produced their 1st demo disk.Ā Ā  5150 named after mentally disturbed person.Ā  Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge

  • Cackalaca Choo ChooĀ  (All this to 5150’s “Hot Summer Nights” on Loop)
    • Pax in a plank hold in large circle
    • 1 pax goes around the circle jumping over feet of planing pax
    • Every two jumps – he does a burpee
    • Next pax leaves and goes around

Double D led us back to my truck with shovel flag flying!

Mary:

  • Low Slow Flutter x 20
  • LBC x 20
  • Have a nice Day

Announcements:

Dumbo 3rd F at Holly Springs Food Bank

T-Claps (Recognition):

Prayer:

  • Unspoken
  • Famunda with some job uncertainties
  • YHC took us out

 

2nd F

  • We had sausage biscuits and Busch Latte