Pigpen – Page 3 – F3 South Wake

Burnin’ Down the…Nutcracker

June 18, 2019/in Nutcracker /QIC: Norm
PAX: AAA, Abe, Blue Hen, Breach, Brony, Cowboy, Da Business, Dawgpound, Epcot, Flanigan, Martini, Pigpen, Slide Rule, Snap, Wiggly

16 PAX (including 1 FNG – welcome Epcot!) showed out for some burn downs this morning. Spirits were about as high as the humidity (at least 85%) as we got things started. YHC later realized that the customary disclaimer was inadvertently omitted before the workout commenced. My apologies. I will do better next time.

FNGs: Epcot

Warm Up:

Mosey to back basketball goals & playground.

Smurf Jacks x15 IC

Daisy Pickers x15 IC

Good Mornings x10IC

Sir Fazio Arm Circles X10 IC Forward/ x10 IC Reverse

Goofballs x20 IC

The Workout:

Number off 1-4 to form 4 groups of 4. Indian run with your group around the track w/ last person stopping to do 3 burpees then running to the fromt of the group. R&R until everyone did 2 rounds of burpees. 3 burpees (groups of 4)

Mosey to the rock pile & grab a medium to large rock (except for Blue Hen who chose not to over exert himself with the size of his rock).

Burn downs: 5 sets of decreasing reps (10/ 8/ 6/ 4/ 2) alternating between two exercises for each muscle group…

Arms: 5 sets of decreasing reps alternating between Curls for the Girls and Tricep Extensions – (rotate rocks between each set) – Return the rocks and mosey to the front

Shoulders: Merkins & Plank jacks

Legs: Squats & Step Ups (each leg)

We still had 10 minutes before MARY so we then moseyed to the front playground for a modified version of 4 Corners with our groups from earlier.

Corner 1: Balls to the Wall; Corner 2: Pull Ups; Corner 3: Squat Jumps x10; Corner 4: alternate between Irkins, Derkins, Dips & WW2’s.

R&R for 10 minutes then we moseyed back to the front parking lot and reprised the Burn Down theme for Mary with…

Mary:

American Hammers & LBC’s – sets of 10/8/6/4/2

Announcements:

> 3rd F community impact opportunities coming soon in Holly Springs – Contact Slide Rule & watch Slack for more info

> Ultimate at Tiger Blood this Thursday

T-Claps (Recognition):

Prayer:

War child’s family – 30 minute workout this Friday at Healing Transitions @ 2:30

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

Two Year Anniversary at the Nut: Co-Qs Dauber and Flanigan

May 28, 2019/in Nutcracker /QIC: Dauber
PAX: 3rd Cousin, AAA, Abe, Blue Hen, Breach, Cowboy, Cupid, Da Business, Dauber, Dawgpound, Flanigan, Lipsync, Pigpen, Pikachu, Slide Rule, Wiggly

FNGs. none

Warm Up: Dauber led PAX for a quick jog circling up in the parking lot for the following warm-up exercises: 25 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Imperial Walkers; 10 T-claps; 10 Seal-claps; Static Arm stretching (L/R, behind the back). PAX without kettle bells Mosey to the rock pile for medium sized rock (overachiever Breach picked up an XL one). PAX held plank, rotating R arm and L arm up, until all PAX circled up for the main event led by co-Q, Flanigan.

The Workout: Flanigan reminisced about one of his early Qs, researching F3 lexicon and coming across a routine called “blackjack”. PAX lined up at the start of the parking lot with their rock/kettlebell. Executed one wonder bra. Lunged to the next bumpout in the parking lot and began the second portion of blackjack with 20 merkins (1+20=21). Lunged back to the start. Increased wonderbra rep to two. Lunged back to the bumpout for 19 merkins. Get the idea? Lunges, (a.k.a. Rest period) was changed to a quick jog after about 8-9 rotations in fear of not completing the full blackjack by 6:15 am. Lots of sweating and mumble chatter (merkins done for the week after this workout). In all, 210 merkins and 210 wonder-bras were completed. (20!). Shoulders on fire! Flanigan was not done. He grabbed a parachute (BRR Training – new in Box) from his SUV and had PAX taking turns jogging to the end of the parking up the hill and then deploying the chute while sprinting back to line of PAX. PAX executed curls while watching running man with chute. Due to time constraints, not all PAX got a chance to try the chute. (some brave souls stayed post AO trying out the attached chute). Lots of drag for sure.

Mary: Dauber took over the reigns from Flanigan and had PAX get on their six for some core and began performing H2M. More PAX joined in after returning their rocks. PAX performed 10 additional H2M (right leg, left leg up); 10 Box cutters, 10 low-slow flutters. Have a nice day!

Announcements: Support PAX running Quay or completing local Tri this Saturday if you are not participating in these two events; (good luck to those brothers running, swimming, biking); Dads/2.0 workout delayed one week; H1N1 one year anniversary at PT tomorrow; see other announcements on social media. Nice job Abe wearing Breathtaker.

T-Claps (Recognition): These two studs: Dauber and Flanigan. Congratulations on two years with F3!

Prayer: Dauber took us out. Prayers for injured PAX. Silent/unspoken.

Thank you for the opportunity to lead you men. An honor. -Flanigan and Dauber.

On the Trail of Bonnie & Clyde at Tiger Blood

May 23, 2019/in Speed Racer /QIC: Brony
PAX: AAA, Blue Hen, Brony, Da Business, Moby, Pigpen, Slide Rule

YHC maintained his status as the History-lovin’ Q… and brought a Bonnie & Clyde themed workout for the PAX today at Tiger Blood. May 23, 1934 was the end of the road for those two depression-era bandits as a group of lawmen led by 2 retired Texas Rangers tracked them down over a period of months, finally killing them in a shoot-out on a back road in rural Louisiana.

FNGs: None

Warm Up:
Slaughter Starter: 13 Burpees OYO (B&C killed 13 people throughout their rampage)
Jog around the school, circle up next to baseball field for
15x SSH
15x Imperial Walkers
15x Daisy Pickers
15x Good Mornings
15x Hillbillies

The Workout:
Made our way to the track. Partner up.
Clyde (Wheel) Barrows & Bonnie (Peter) Parkers across the width of the football field. Approx 13yds of wheelbarrow with partner 1, stop and both partners do 13 Peter Parkers. Flapjack and continue across the field until both partners have done two sets of wheelbarrows.

Clyde loved his Ford V8 and even wrote a letter to Henry Ford to tell him so (just before he was captured). Fords were built in Dearborn, MI and YHC hates Michigan. But that reminded me of Michigan sprints we used to do with O.G. F3’er Bret Michaels back in the old school Mutiny days. So, we did a ladder of field sprints down the length of the football field.
1/4 way sprint, jog back
1/2 way sprint, jog back
3/4 way sprint, jog back
Full field sprint, jog back
1/2 way sprint, jog back
1/4 way sprint, jog back

As the PAX were sufficiently gassed from the sprints, we stayed in one spot for a bit and did a brief round of BOMBS. Rep count derived from 5 points on the Texas Lone Star & 85 years since the couple were stopped.
85 / 5 = 17
17 reps it is.

17x Burpees
17x Overhead claps (while in a squat)
17x Merkins
17x Big Boy Situps
17x Prisoner Squats (even though B&C never made it to prison)

Next, we setup a Posse Chase around the track. Half the PAX took off on an Indian Run, remaining PAX stay behind and knock out 17 LBCs; when finished, chase down the posse and flapjack. Completed ~2x around the track.

Following the Posse Chase we circled up for a couple rounds of GITMO.

Upon completion, YHC led the PAX on a jog back toward the front parking lot. But just before we arrived – we lined up the PAX for a final JAILBREAK sprint to the finish.
Moby & Blue Hen were neck and neck til the finish.

Mary:
Popcorn Cooldown.
Moby led us in Picklepounders
AAA added some stretching
Da Business threw in some box cutters

“Maney” Gault (L), Frank Hamer (R)

To honor the man who came out of retirement to track down Bonnie & Clyde, YHC finished up with a round of Frank “American” Hamers

Announcements:
Run the Quay coming up

T-Claps (Recognition): Slide Rule was a beast today in slightly warm and humid conditions as he completed the whole workout while wearing breathtaker.

Prayer:

Prayers lifted up for family and friends recovering from illness, significant losses, and many unspoken requests. Thankful as always for our health, our families, our many blessings and our brotherhood of F3.

Naked Moleskin:
This was really a delayed Anniversary Q for YHC — having celebrated 4 years of F3 camaraderie on April 15. Thankful for all the guys who encouraged me and brought me along on this journey – especially Peak Week for the EH to get me on board going all the way back to Oct 2014. Aye!

Field Trip at the Nut!

May 23, 2019/in AO Post, Nutcracker /QIC: Slide Rule
PAX: 3rd Cousin, AAA, Abe, Blue Hen, Buford, Cowboy, Cupid, Da Business, Dawgpound, Face Plant, Flanigan, Moby, Norm, Pigpen, Pumpkin Spice, Slide Rule, The CMD, Thigh Master, Wiggly

FNGs: Thigh Master, Pigpen
Warm Up:
Today’s traveling will be via rock indian run. Last guy in line picks up the rock, sprints to front. Upon reaching the front, a workout will be called. Leave the rock in place for last guy to pick up. Rinse, repeat.

Travel via above to playground for 5 count pullups & 10 count BTTW x3.
The Workout:

Field trip to Rovisys! All the greatest hits were performed. Bear crawl shuffle across the top of the ramp; bear crawl while guys planked the rails; backwards partner carries; crawl bears; wheel barrows. So many good memories of trying not to eat railing while arms are shaking and guys are bear crawling underneath.

Mary:

5 count of everybody’s favorite Devil Burpee
Announcements:

Service @ Food Cupboard Saturday

QSource immediately to follow at Starbucks
T-Claps (Recognition):

Props to Cupid and Abe. Both guys are newer to F3, but have been pushing themselves to get better. Today wasn’t easy, and they both put forth max effort. Nice job and keep accelerating.

Prayer:

Lots of parents struggling. Cherish the time.

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