Particle Board – Page 5

Butt holes and shoe holes but no squat holds

June 24, 2019/in Paradise City /QIC: Dumbo
PAX: 187, Axe, Blue Hen, Chips, Cobbler, Dawgpound, Dumbo, Emeril, Flanigan, Katniss, Lipsync, Liquid Force, Lucky Charms, M4L, Pablo, Particle Board, Pikachu, Rainmaker, Skidmark, Snap, Wallaby, Wiggly

FNGs: Cobbler

EC: 187, Axe, Chips, Dawgpound, Dumbo, Emeril, Lipsync, Liquid Force, Pablo. 3 other PAX did some form of EC – Sidmark was out when YHC arrived at 5:05. M4L and Pikachu both ran from home to Ting.

Warm Up: 10 x Good Mornings, 30 x SSH, 10 x IW/Hillbillies, Bat Wings (10 arm circles forwards and 10 reverse, 10 seal claps, 10 overhead claps, 10 seal claps).

The Workout: Scout run to the green way across the street (1 mile there). The PAX were unfamiliar with a Scout Run and apparently YHC isn’t good at explaining thing because this was a ball of nonsense running through the neighborhood. The idea is that we form a LINE and the person at the front sprints as far as they like and then returns to the back of the LINE. We will try this again!

Launching from the top of the cul de sac we did Triple Nickle. PAX perform 5 big boy sit ups at the top of the hill and then run to the bottom and do 5 burpees. Rinse and repeat 5 times. A small group of PAX finished early so in lieu of a squat hold they did a 6th round. (1.2ish miles on the hill).

Mosey back to the parking lot to see if the hot chick Mary was going to be there today. It wasn’t in the cards again but my suspicion is that the high humidity had her hair all frizzy and she didn’t want to come out. Perhaps something else came up. Either way, we have a few minutes to kill before we name the FNG.

Mary: 20 x merkins, 30 x homer to marge, 30 x American hammer, 10 x boat canoes, 20 x merkins

Announcements: Take it to the interwebs!

Prayer: Chips has a co-worker that recently had a heart attack. He was sort of in decent shape but not too good. The comparison to Emeril was made.

As we are closing out a couple of PAX revisited elementary health class to remind us that we all have a hole in our butts. #OnlyInTheGloom! The FNG had a rather used pair of shoes on today resulting in the name Cobbler and thereby saving Schnuckles for the next unsuspecting FNG.

It’s always an honor to lead you men. I’ll try to do better next time!

Diamond, Rocks, and Hills

June 20, 2019/in Possum Trot /QIC: Dauber
PAX: Anchovie, Cupid, Dauber, DoubleD, Flair, Fonzie, H1N1, LED, Modify, Particle Board, Yosemite

FNGs: Welcome Yosemite (Ethan Powell)

Warm Up: Jog passed the snack shack (keeping PAX of 11 on their toes) all the way down to the end of the road. Circled up and executed SSH, HB, IW, CP. Static stretches included R over L, L over R, behind back.

The Workout: Q saw the baseball diamond and wanted to call an early audible. Found an entrance and began at home plate rounding the bases with the following exercises:

Home to 1B: gate openings, knees to chest. Arrive at 1B, 5 Merkins OYO

1B to 2B: butt kickers, franksteins. Arrive at 2B, 5 Merkins OYO

2B to 3B: lunges. Arrive to 3B, 5 Merkins OYO

3B to Home: prisoner get ups; 5 Merkins OYO

people’s Chair on the chain linked fence. Mosey to snack shack area for irkins, dirkins and dips on the short wall. Mosey to snack shack for Australian MC, PC, BTTW. Rinse and repeat for 10 cadence count. q sweating in this 100% humidity. Mosey to road, karaokes L & R up the hill. Lined up in parking lot, butt toward hill. Q demonstrated a defensive basketball posture (Bobby Hurley esqu). Q called L, Pax moved L at a 45 deg angle staying low. Q called R. Q called Low – PAX slapped the ground (some did Merkins). Kept moving L to R with some merkins added until we reached the hill. Line up at the bottom of the hill. Bear crawl up to the guardrail. Execute irkins, dips and dirkins. Hop over guardrail, jog back to the starting point at the bottom of the hill. Rinse and repeat. Once exercises were completed on the guardrail, PAX bear crawled backwards to the bottom of the hill. Mosey to rock pile for a medium rock trying to avoid the yellow jackets. Numerous rock exercises were executed in 10 cadence counts. Exercises included curls for the girls, triceps extensions, rut-rows, soccer toe taps, jump over side to side, front to back. PAX on their six for chest presses, skull crushers, H2M, with rock at arm’s length above head and above chest, PAX held 6 inches off ground with legs extended straight (FUN). Return rocks to rock pile. Mosey to tennis courts.

Mary: Yoga stretches

Announcements: See Slack & Facebook; ultimate at Tiger Blood; Modify stepped up to Q KG so Cupid could play frisbee.

T-Claps (Recognition): Recognize H1N1 and Cupid for new AO at Falcon Park – “the Nest”

Prayer: Fonzie let us out. (thank you brother) Dauber discussed the power of small group. Find one. Be vulnerable. Discussed the power of letting things go with water bottle analogy. Lots of PAX injured, accidents, parents burying their kid(s), marriages, unspoken, Warchild.

Purple Cobra VQ

June 18, 2019/in Purple Cobra /QIC: Axe
PAX: 187, Axe, Boogie, Doc, Dumbo, Emeril, Flair, Iceman, Lucky Charms, Pac-Man, Particle Board, Plex, Rainmaker, Redenbacher, Rut, ShamWow!, Skidmark, Wallaby

19 PAX made their way to Purple Cobra for Axe’s VQ!

EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet

FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC

SSH 30X

Daisy Pickers 10X

Emperial Walkers 10X

Hillbillies 10X

Jog little further down parking lot and circle up again

Good mornings 10X

Seal Claps 10X

The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.

100 Merkins

200 LBC

300 Squats

400 Jump rope

With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.

Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.

Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs

Pablo’s Anniversary Q

June 11, 2019/in Purple Cobra /QIC: Pablo
PAX: 187, Axe, Boogie, Crunch Berry, Dawgpound, Deadbolt, Dumbo, Emeril, Flair, Fonzie, Iceman, LED, M4L, Mookie, Pac-Man, Particle Board, Pigpen, Pikachu, Redenbacher, Rut, Skidmark, Slide Rule, Wallaby, Warbucks

25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary. I want to thank everyone who came out to show their support in celebrating this milestone. I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout. I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun. 1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs: Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness. Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places. After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises. Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch. Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch. Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch. Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch. Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch. Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch. Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers

Appetite for Destruction Track 1

June 10, 2019/in Paradise City /QIC: Dawgpound
PAX: Bernie, Breach, Brexit, Buford, Cowboy, Cricket, Dawgpound, Dumbell, Dumbo, Flair, Katniss, Lucky Charms, M4L, Mookie, Pablo, Pac-Man, Particle Board, Popinski, Pumpkin Spice, Skidmark, Snap, Steamboat, UTI, Wallaby, Wiggly

Welcome to the first fitness test. The results are being kept in Southwake Challenge Spreadsheet.

FNGs: Wallaby
Warm Up:

Circled up for the following:
Side Straddle Hops
Fazio Arm Circles
Good Mornings
Daisy Pickers
Lap around the test lap

The Workout:

Results

The workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians. We left the basketball court and made a left. Then down past the cars and made a right. Ran past one aisle then the next aisle turned right up past the median then right and ran back to the basketball court.

Mary: No Time
Announcements:

New AO Wednesday Aquaman and Doc are Qs

T-Claps (Recognition):

All for completing the first Fitness Test

Prayer:

Unspoken
Pax Parents going through health issues
Shredder

Feel the Flow

June 7, 2019/in Crazy Ivan /QIC: Dawgpound
PAX: 187, Axe, Chips, Dawgpound, Doc, Dumbo, Emeril, FedEx, Flair, Garden Knome, Katniss, Lucky Charms, M4L, Particle Board, Pikachu, POTS, Pumpkin Spice, Skidmark

I was watching some kettlebell flows and figured we should do that. I do apologize for getting gassed during the workout. I blame myself and a little bit of Dumbo for getting into that situation. Huge congrats for Skidmark for finally getting his Fritter. I had the shirt ready for him for some time.

EC: Skidmark, Pikachu, 187, Dumbo, Axe, Dawgpound, Lucky

FNGs: Nope

Warm Up:
Circle Up for the following
Side Straddle Hop
Fazio Arm Circles
Good Morning

The Workout:
The first Flow:
The first flow is supposed to be done with two kettlebells but we only have one each so we modified it.
4 Merkins
3 Each Arm Bent over Row
2 Squats
1 Each Shoulder Press

We did the flow 4 times

Recover on the Midget love Handles

The Second Flow:
Right Arm Row
Right Arm Kneeling Clean
Right Arm Press
Stand Up
Rack and switch Arm

We did 5 Reps each arm.
2 Rounds with Midget Love Handles and Around the world in between

The Third Flow:
Start in a squat
Bicep Curl
Stand Up
Bell over head
Tricep Press
Squat

We did 10 Reps of the following

We then took the bells for a walk around the loop. With the bell press overhead. We switched arms half way.

Circled up at the far end of the parking lot.
5 One Arm Kettlebell Swings Right Arm
5 One Arm Kettlebell Swings Left Arm
10 Two Arm Kettlebell Swings

Walk back with the bell press overhead. Switch half way

We then repeated The third flow, Second flow and first flow

Mary:

Three rounds of the following
Little Baby Turkish Get Ups
Homer to Marge with bell on pelvis
Homer to Marge with bell over head
Low Slow Flutters with bell over head
LBCs

Announcements:

Fitness Test at Paradise City
Crab legs is doing a fantastic thing where he is going to a ball game at each MLB park. He will be interviewing other folks with ALS to get their stories out there.

T-Claps (Recognition):

Skidmark, Pikachu and 187 did 5 ECs and 5 Posts with their own breath takers.

Prayer:

Crab legs and his travels
All unspoken
Pax and their Parents going through tough times
Getting Pax Healthy

Laps for Days

June 4, 2019/in Purple Cobra /QIC: Warbucks
PAX: 187, Axe, Boogie, Cricket, Dahmer, Dawgpound, Deadbolt, Dumbo, Flair, Full House, Iceman, LED, Lucky Charms, Mookie, Nemo, New Mexico, Particle Board, Plex, Redenbacher, Rut, ShamWow!, Warbucks

22 PAX came out for Purple Cobra beatdown by YHC. 8 PAX showed up for an EC run before what turned out to be a run-centric workout. We had it all, burpees, hills, running, what more could you ask for? Boogie EH’d his 2.0 to come out this morning, so a quick disclaimer for the FNG and we were off.

EC: 187, Axe, Dahmer, Dawgpound, Full House, Plex, ShamWow, Warbucks

FNGs: Iceman – Boogie’s 2.0, training to prepare for Air Force > Top Gun > Iceman.

Warm Up:
Mosey to Goodwill lot and circled up for:
SSH x30 IC
Morrocan night club x10 IC
Sir Fazio arm circles x10 forward/x10 backward
Steve Earle x15 IC
Mountain climbers x10 IC

The Workout:
PAX got into groups of 3 (1 group of 4) and repeated a lap with 4 stops for exercises, starting with 10 reps at each station, decreasing by 1 after each lap.

Station 1. Burpees – bottom of Lassiter Rd (Fun for all)
Station 2. Underdogs (rows) – on guardrail at top of Lassiter Rd (ShamWow wasn’t a fan as the guardrail gave him a boo boo)
* Bootcamp workouts in general consist of a lot of pushing exercises and very little pulling. I add these to try and balance out the workouts. Here is a good article on having a balanced bootcamp workout. The blog has a lot of ideas for those Q’ing and want to do something different. https://bootcampideas.com/balancing-your-bootcamp-training/
Station 3. Monkey humpers – sidewalk at Sunset Lake (did these on the road to give passerby’s a show)
Station 4. Pattycake merkins – Goodwill parking lot (these were interesting with 3)

Groups got in 5-6 rounds before being out of time.

Mosey back to start.

Mary:
ShamWow led some plank holds and shoulder taps until all were back.
Absolution: Groiners (legs out and back for 1,2), down to chill cut (3,4), chill plank jack (5,6), back up to plank (7,8)
Gas pump – Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.
LSF x20 IC
Homer to marge x10 IC
right leg up x7 IC
left leg up x7 IC
LBCs x30 IC

Announcements:
Special Co-Q at Disney on Thursday.

T-Claps (Recognition):
8 for EC, good work fellas.
Good work put in by all today!

Prayer:
Warbucks dad with back issues, injured PAX.

YHC took us out.

#Paradise City

June 3, 2019/in Paradise City /QIC: Aquaman
PAX: Aquaman, Brexit, Buford, Bulls Eye, Dawgpound, Flair, Lipstick, Lucky Charms, Osprey, Particle Board, Rainmaker, Tube Socks, UTI, Wiggly

EC: Aquaman, Lipstick, Snausage, UTI EC EC, Wiggley

FNGs: Welcome Baby Daddy and Snausage

Warm Up: Started with one lap around while stoping at 2 of the 4 corners for exercises. SSH’s, Daisy Pickers and Good Mornings are what got us all going.
The Workout: Split up into 2 groups for Indian Runs, faster group picking up the 6 at the end. Stopping at each corner for 5 fast pace SSH’s IC, right into 10 Merkins (5 reg, 5 diamond), 15 LBC’s IC and finishing off with 20 Squats. This was done at every corner until Mary called us in for dessert.

Mary: Chill Cut while the 16 of us gave a 10 count. Flip over for a 20ct IC of Box cutters into Boat Canoes that may have lasted longer than I really wanted them to, (Feeling those aaaaannd I hope you are too!). Into Protractors until YHC didn’t want anymore…..Have a Nice Day!

Announcements:FB, Slack
T-Claps (Recognition):All who raced this last weekend.
Prayer:YHC took us out!

Lucky 7s – H1N1 1-Yr Anniversary

May 29, 2019/in Possum Trot /QIC: Messi
PAX: 16-bit, Abe, Anchovie, Breach, Cupid, Deadbolt, DoubleD, FedEx, Fonzie, Gump, H1N1, Katniss, Messi, Modify, Overachiever, Particle Board, Trojan

19 Pax, including 1 FNG showed up to celebrate with H1N1 his 1 year anniversary with F3. Resurrected the workout from his first post – Lucky 7s.

Five Pax posted for EC – Messi, Cupid, 16-bit, Overachiever, and H1N1

FNGs: Welcome Fram!
Warm Up: Mosey to the adjacent parking lot for the following exercises – 10 Himalayan Squats, SSH x 15 IC, Imperial Walkers and Hill Billies x 10 IC, Daisy pickers x 10 IC
The Workout: Mosey to Church St but first stopping by First National Bank to salute the flag and recite the Pledge of Allegiance.

Now time for Lucky 7s

-Run to the top of the hill, 7 merkins

-Run to bottom of the hill, 7 WWIIs

-Rinse and repeat for a total of 7 rounds

Mosey back to the bank and performed pickle pounders x 10 IC before returning to the tennis courts. Hold BTTW while waiting for the six.

Mary: Low Slow Flutter x 20 IC
Announcements: Run for the Quay (wear back shirt) and Triathlon on Saturday. 2.0 workout delayed 1 week. New AO to start on Tuesdays in Fuquay at Falcon Park by H1N1 and Cupid in late June (more details to follow)
T-Claps (Recognition):
Prayer: 16-bits cousin passed away, Double D’s dad, Midget, Cupid has a statistics test, H1N1 traveling for work, H1N1/Messi traveling for vacation next 2 weeks

Kibbles and Bits, and bits and bits

May 28, 2019/in Purple Cobra /QIC: ShamWow
PAX: 187, Axe, Dahmer, Deadbolt, Lucky Charms, Maybelline, Mookie, Pac-Man, Particle Board, Plex, Rut, ShamWow!, Warbucks

FNGs: Nope
Warm Up: SSH x20, Daisy Pickers x15, Sir Faxio F/B x10, Imperial Walkers x15, Hillbilly x15 – An unusually late Lucky Charms treated PAX to 10 Burpees OYO.
The Workout: EC: Warbucks, Maybelline, Dahmer, ShamWow!

PAX were gifted to a Co-Q today of YHC and Dahmer. Dahmer’s advice is “Never lose your hunger to succeed”. Well this played itself out in this beat down, including quenching our hunger for some dog food which was littered all over the back parking lot.

The Thang: PAX counted off by 2’s and formed Indian lines which took us the back way around HT. We found ourselves at the dumpster wall to begin what seemed like an eternity of switches. First up – Line 1 to the Wall, Line 2 t to the ground and all of the following in 20 counts: People’s Chair/Standard Merkin, BTTW/Shoulder Taps, Australian Mountain Climbers/Mountain Climbers, BTTW/WWII’s. Rinse and Repeat 3x through.

Back to our Indian runs over to an old favorite of Purple Cobra, the dead-end hill. YHC instructed PAX to find an accountability partner. In cumulative there would be 3 exercises between the partners counting up to 100 count each.

Partner 1 Sprint up the hill, Mosey Back – Partner 2 Standard Merkin – Switch

Partner 1, Sprint/Mosey – Partner 2 WWII – Switch

Partner 1, Backwards up the hill, Mosey Back – Partner 2 Squats (we didn’t get all of these in due to YHC calling return for Mary)

Squat Hold for the 6, mosey back for Mary

Mary: Chill-cut for the 6, Plank Hold and Popcorn Mary (plank hold returns for next exercise call out). 10 rounds were had.
Announcements: Tri-Sprint, The Quay, Ground pounder cancelled for this weekend. U-Turn will remain open for anyone looking for miles but YHC will need a Q as Dahmer and I are running the Super Spartan.
T-Claps (Recognition):
Prayer: Warbucks family friend going through medical issues resulting in a imminent back surgery, Maybelline’s Father who is facing prostate cancer. YHC took us out.