Posts

Dumpster Fire – For Real

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

I rolled up on Disney with great weather, feeling ready for some EC and a well-planned beatdown.  As I turned into the lot I spotted Warbucks and 187 curiously looking toward the side of the shelter.  Then I noticed the fire.  Warbucks had already called 911 and sirens in the distance was proof positive of the quick response.  Looks like maybe the fire was started in the garbage cans as both had been reduced to piles of ash.  Side of the shelter was burning up and putting off some serious heat.  It was really disappointing to see this and to think someone thought it was a good idea.  We all probably did some dumb stuff when we were younger but let’s use this as a reminder of the importance of the role we as F3 #HIM are playing in the community, with our families, friends, neighbors and coworkers.  Community leadership and setting a positive example are key to our strength.

EC streak alive and well thanks to Nemo, Warbucks and 187 getting out on a quick mile.

Warm Up: Short jog and circle up near the parking lot entrance in case anyone was looking for us and for usual set of w/u exercises and stretches.
The Workout: On the jog to the baseball lot where we set up on the curb for a set of stationary happy feet ICx10, down for Mt. Climbers ICx10, Shoulder Taps ICx10, recover on the SSH ICx20 – wash, rinse repeat 3x.  On the jog to the big lot where we lined up for some Big Box Build a Bear – start with 5 merkins, bear crawl along the line the length of 2 spaces, side crawl the width of 2 spaces, crawl bear the length of 2 space back, 5 more merkins.  Recover on the walk to start space, wash, rinse repeat 3x.  On the jog to the small lot and partner up for 1 full lap on the wheel barrow.  Switch as needed and keep it moving around the lot.  Great effort by all.
Mary: Quick set of usual exercises
Announcements: Good luck to those running Tuna, to those doing CSAUP, let’s rally support for Darby and Run Ranger this Feb, Shirt order for HSHM, never miss a Friday with lots of options to post
Prayer: Partners, family and friends of fallen State Highway Patrolman, CGHS community and the Shook family, YHC took us out in prayer

Thanks for sticking with the modify on the fly this morning

Welcome FNG Trickle

Like a Virgin

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

Burford finally Q’s after 18 months of F3!!!

Warm Up:

Ran Around the Park twice doing various exercises and Stretches

The Workout:

Headed to the railing to do the following
Group A did 15 Irkins, 15 Derkins and 15 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch
Group A did 15 Irkins, 15 Derkins and 15 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch
Group A did 10 Irkins, 10 Derkins and 10 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch

Went to the tennis courts to do 11’s with Carolina Wine Makers and Deep Squats

Heading to the parking lot where Bear Crawl Races took place.  The winner did 10 Monkey Humpers and the Loser did 10 Star Jumps

Mary:

Yoga Stretches

Announcements:

Go Fund Me for Wolfie
6 Weeks Until Holly Springs Half

Prayer:

Crablegs

Grand Opening!

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

Pax of 19 showed up for the Purple Cobra Grand Opening and an upper body beatdown.  (Special appearance from Globo Gym’s founder White Goodman)

Warm Up: At 5 seconds past 05:30 there were a few throat clears and we were off!  Warm up lap through the parking lot out onto Sunset Lake Rd.  We backpedaled up Sunset Lake to the light, reg-u-lar, then right on Holly Springs Rd, then right again back to towards the flag.  Circled up for the following exercises:

Hackeysack IC X 10

Moroccan Nightclubs IC x 10

Imperial Walkers IC x 15

Hillbillies IC x 15

Good Mornings IC x 10

(peak at Winkie)

Fazzio Arm Circles IC (10F, 10B)

 

The Workout: YHC said there would be a lot of upper body today…

Partner up

Wheelbarrow to the first island, switch to the next island

Broken Wheelbarrow to the next island, switch & turn around to the previous island, switch again

Jail break to the beginning

10 count break

Crab crawl to the first island

Bear crawl to the next island

Gorilla hop to the end

 

Mosey to the guardrail behind Jiffy Lube

Partner up again

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

 

Indian Run in front of the business past Average Joe’s gym, around the end to the right

Pause at the wall and partner up for the last time

Partner 1 – Balls to the Wall

Partner 2- SSH IC x 20

Switch, rinse and repeat doing 12 instead

 

Mosey back to the flag

 

Mary: Circled up and did the following exercises:

WWIIs

Homer to Marge

Burpees

Plank Hold

 

Announcements:

Neighbor 2 Neigbor breakfast/ 0700 tomorrow

Recovery month- support HT- today @ 1630

Carpex oddysey 10/20

South Wake Beer Mile – 10/13 @ CBC

 

Prayer: Chips took us out

Crab legs

Folks down towards the coast

 

We need answers

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

Pax of 24 @Paradise City looking for answers to Emerils questions and get some BRR training in.

Will Corporate Java Edwin Gonzalez show back up at F3 again?  He didn’t’ show up this morning. Maybe he’ll show up at Nutcracker
Will Jason DeFreitas verbal HC Saturday hold?  Yes.  He also brought most of 12 oaks with him
What has John Collins dreamed up for us on his trip out West? He didn’t dream. He had a nightmare.  We were all in it.
Is Ryan Hooper and Mike Edwards back from vacation and ready to get back to work? Yep.  Buford brought some Blanton’s back with him also. Bonus!  THE Dawgpound was working hard out there.  Trying to burn off all the brownies he ate in Colorado
How long will Chris Adkins use this new job as an excuse to no show? To be determined but Monday appears to have been excuse day for this guy
Will we get Owais Patel to ever HC in the comments? Or is he to afraid?  Still no HC but he did post in Wrightsville so we’ll give him credit here.

EC:  Emeril, CHiPS, Dawgpound, Nemo, UTI, 187, Lipstick, Mookie, Axe, Pablo, Skidmark

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings courtesy of The Dawgpound.  Guy loves these for some reason.  Fazio Arm Circles, Imperial Walkers, Hillbillies, Tricep Dips

The Workout:

24 Pax all in one line in the parking lot

On your 6

Flip, jump and sprint to other end.  Merkins until your told to stop.

Back on your 6.

Flip, jump and sprint to the other end.   Squats until your told to stop

Rinse, Repeat,….never ending.  CHiPS “We aren’t stopping until one of you throws up”

No one threw up but a couple came close.

To the ramp.   Suicides until an exercise was called out.  (WWII’s, Pickle Pounders)

To the courts for Mary.

Mary:

Good Mornings, again courtesy of The Dawgpound
LBC’s – I don’t remember
American Hammers – Patch
Pickle Pounders – 187
Merkins – UTI

Announcements:

Derek Davis run Saturday
F3 Dad’s camp this weekend.  Still openings
Two new options for running.  Weds at Ting – Running for the Johns and Sunday at Womble – Any Given Sunday

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis.

Psalm 55:22

22 Cast your cares on the Lord
    and he will sustain you;
he will never let
    the righteous be shaken.

10 PAX at Ivan Got Stronger Without Missing a Beat

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

Pax: Emeril, Java, Nemo, Peeping Tom, Pipe Dream, Double D, M4L, OCR, Dauber, Mookie

Warm Up:

SSH x20, GM x10, Imperial Walkers x10, Hillbillies x10, Fazio Arm Circles x10 F\B, Legs\Arms- R over L\L over R, Tricep stretches-L and R

The Workout:

For the 2nd Q in a row at Ivan, Mookie forgot to hit play on the Ivan playlist, which may have been a blessing for those PAX with an aversion to 90’s Old School Rap.

PAX grabbed kettlebells and John Cusack’d to the far section of the back parking lot, each occupying their own parking space for the following:

3 Rounds of 8 Kettlebell Swings- after each round PAX bear crawled to the opposite parking space in front of them and waited for the 6th and grabbed the curb for sets of 10 curb Merkins (both hands on curb, R hand on curb, Left hand on curb). At the end of each curb Merkin Round, PAX Lunge and Frankenstein walked back to Kettlebells for swings.

Mosey’d Cusack style to the end of the lot for a series of Kettlebell squats

Goblet Squats X10, Squat Thrusters X5 R\L, Goblet Squats w\ delayed down\up cadence X10

Mosey’d Cusack style across to the back of lot for Kettlebell Arm exercises

Hammer Curls x10 R\L, Curl Presses x10 R\L, Tricep Presses x20

Mosey’d Cusack style to middle of back lot for Rounds of Upright Rows, Bear Crawls to opposite parking space, and curb Shoulder\Tricep Work

3 Rounds Upright Rows x10

Derkins  x12 (In honor of Tom Brady’s Birthday)

Shoulder Tap Derkins x12

Dips x33 (for Larry Bird- drawing inspiration from earlier Murph mumble chatter about Lightning and Legends)

Mosey’d to playground varying Kettlebell Farmer’s carries R\L, Midget Love Handle bends R\L, and Tricep extensions.

Playground: Back\Lat Work

3 Rotating Rounds of TRX front rows x10, Pull Ups x10, Kettlebell plank rows x5 L\R

Mosey’d Cusack style toward picnic table shelter, dropped bells and performed 15 standard Merkins, picked up bells and proceed toward tennis court side shelter where we encountered a FIA workout. There were no ‘Gun Show’ comments this week. I have to assume Dauber was focused on what the Q would call next..Q proceeded with instruction to perform Kettlebell presses on the walk and alternated with various kettlebell exercises (tricep extensions in cadence, presses, farmer carries, Cusacks) on return to back lot for Mary.

Mary

LBC x15, Freddy Mercury x15, Low\Slow Flutter x20, Plank-Standard, Right Arm Up, Left Arm Up. 1 Merkin w\hold for 30 seconds

Announcements:

U-turn\Ground Pounder tomorrow, Big Shout out to OCR for completing 5-Pack this week, Dauber for EC Murph

Prayer:

“Two are better than one, for if they fall, one will lift up the other” – Ecclesiastes 4:9-10

OCR’s co-worker who recently passed. Prayers to his family

Continued Prayer’s to Double D’s father.

Cletus Mega beatdown

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

Warm Up: Jog and SSH
The Workout: Around the parking blocks/stops 3 times – timed exercise where as the count finishes, you bear crawl or plank shuffle to the next parking stop for the next exercise consisting of:

Plank Shuffle: Mountain Climbers, Derkins, Erkins, Shoulder Taps and Dips

Bear Crawl: Squats, Lunge Jumps, Monkey Humpers and Star Jumps

2 Sets of Catalina Wine Makers @ 15 and Pickle Pounders @15

Mary: Ab blast with LBC, Box Cutters, In and Out, Freddy Mercury, Nipplers, Pickle Pounders
Announcements: U Turn tomorrow, Ground Pounder
Prayer: CrabLegs, Fog Horn, Travelers and Military/First Responders

We Did a Whole Lot

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

Warm Up: Jog around the soccer field, circle up at start for Good Mornings, SSH, MNC, leg stretch, arm/shoulder/chest stretch
The Workout: On the jog to the big lot. As promised, we would do a whole lot.  Partnered up for accountability and started in one corner. On the jog midway up the side, stop for 12 count merkin, x2.  To next corner for 12 count squat jump 12 count, x2. Next corner for 12 count WWII, x2.  To midway and stop for shoulder taps ICx12, x2. To corner for Mt Climbers ICx12, x2.  Back to start for pickle pounder ICx12, x2.  Key was to rest on a 10 count between sets.  Did 2 laps.  Lined up and did suicide sprints out and back using the parking lot islands as the stop and turn points.  At each turn did 1 set of 12 of the same order of exercises from the lap run around the lot.  On the jog back to start and covered in the range of 2.2 miles total.
Mary: Back to start for a quick round led by Emeril
Announcements: 5 year convergance, 9/11 stair climb
Prayer: Lucky Charms, DD, Crab Legs.  New Mexico took us out in prayer including a much needed moment of silence – thank you brother for giving us all the right perspective to start the day

EC credit to 187 (great to see the progress on recovery), Mookie, The Natural, Nemo, Pablo, Axe

Credit to Emeril, Mookie and OCR for a Thunder/Disney double down

Credit to the newer guys.  We are lucky to have you and you are getting stronger and pushing all of us

OCR – go out and get the 5 pack tomorrow

 

Day 1 of OCR’s 5 Pack

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

Pax of 22 making sweat angels at Paradise City

EC: Emeril, Nemo, Peeping Tom, Squatter, Dawg Pound, Lipstick, 187, Axe

Shout outs:  Yogurt for grabbing the 6, Lipstick and Nemo for extra extra credit, M4L on the Q Assist, Mookie working hard on the ramp, Squatter for traveling in, Dumbo for not throwing up

The Warmup

Quick warmup jog

½ mile job with warmps – SSH x20, Imperials Walkers, Appolo Creed Burpees, Good Mornings/Windmills,

 

The Workout:

Partner Dora

Balls to the wall/Partner Dips x3 rounds

Mary:

LBC’s, Low slow flutter, Homer to Marge, Elbow to Knee crossover situps, stretches

PRAYERS:

Crablegs, Double D

Announcements:
OCR working on a 5-pack this week.

Which Way to the Gun Show?

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

 

Warm Up:  Jog around tennis courts; 20 SSH, 10 IW, 10 HB, 10 CP, 10 WM, leg and arm stretches, gate opens, Frankesteins
The Workout:  It was Dauber’s 3rd Q of his Birthday Week; His first as a 50 year old.  PAX were hungry for a beat down.  The following kettlebell exercises were executed with 10 reps:  swings, goblet squats, tricep curl, figure 8s + halo (L/R), bus driver, O/H presses; performed the following kettlebell exercises on our six: O/H press, Homer to Marge, Skull Crusher.  John Cusack to the Amphitheater; 10 Step-ups (L + R) without bell, 10 Derkins,Erkins and Dips; More kettlebell work in the Amphitheater including:  10 counts of Curls for the girls, swings, Goblet squat, figure 8, halos, O/H press, Outward press, Bus driver, Rur-rows, Man-maker/merkins.  Took our kettlebells for a walk around the tennis courts looking for a gun show.  Each PAX called out various k-bell exercises during our trek including the Midget 4 Life Love handle bends, front curls, one arm curls, tricep curls, k-bell holds in front, O/H presses.  As we approached a group of ladies working out under the shelter, Dauber yelled “NextExercise, Curls for the Girls!”  We received a friendly welcome as we exchanged pleasantries during our saunter and then Dauber simply asked, “Which way to the Gun Show?” And flexed his arm pointing forward!  PAX were entertained and kept exercising until they reached the parking lot whereby each PAX jumped rope 30X.  PAX without jump rope executed merkins.
Mary:   Dog pound wanted to surpass 25 burpees listening to “The Man”; Mission accomplished – 27 (at least).  A ton of SSH were performed while waiting for the MAN.
Announcements:  CSAUP-Sasquatch (learned the origination)
Prayer:  Revisited Double D’s message from Mutiny, Shoulder Tap post, and Dauber talked about filling other’s buckets; M4L spoke about acts of kindness.

Truly honored to lead this group of guys!  -Dauber (Q)

Substitute Teacher

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

UTI woke up not feeling well so Nemo took a quick glance at the workout he had planned and the PAX headed out to put in the effort.  EC credit to Nemo, Mookie, 187, M4L and Axe (with and “e”)

Warm Up: Lap around soccer fields followed by circle up for SSH, Good Mornings, Fazio Arm Circles, and some leg and arm stretch.
The Workout: Over the half pipe we split in 2 groups, each taking a hill.  OYO with accountability we lunge walked up the hill, 10 count Mt Climbers at the top, jog down and 10 Shoulder Taps IC.  Repeat x5.  Back the building we alternated Balls the Wall and Squat Jumps.  Started on a 10 count, then 15 and 20.  Did the same with Preachers Chair and Dips on the benches.  On the jog to far corner of soccer fields we partnered up.  Partner 1 was on the run down the greenway to the road and back with a nice uphill to finish, while partner 2 was doing LBCs or Squats.  Each ran the hill twice and each set of partners completed 200 LBCs and 200 Squats.  Split up for Indian Run to meet back at far corner of fields.
Mary: Circled up for a quick set of LBCs, Homer to Marge, Low Slow Flutters, Pickle Pounders and more LBCs.
Announcements: CSAUP this Saturday.  Lip Stick VQ Cletus tomorrow (look for some serious hill work)
Prayer: Lab Rat’s cousin’s baby still being treated, Double D and his family.  We talked about the message Double D shared at Possum Trot – the value of when we lift each other up and the video clip he posted about “Shoulder Taps”