Tag Archive for: Pumpkin Spice

Building B.O.M.B.S on the Abyss

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A balmy morning at the Happiest AO on Earth. YHC wasn’t sure to expect with only 1 HC (U.T.I) and 1 other EC’er (Emeril). So to my surprise after getting back from EC…the whole Fritter Foundation and a huge clown car of 12 Oaksers pulled in! 17 Men gathered at Disney to take a ride to the dark corner known as “the Abyss”. I love this place!

FNG’s: none
Warm Up: SSH x40, Good Morning x a lot, 10 Burpees OYO, Windmills x 10, Sir Fazio’s x 12 (F/R)
The Workout: A mosey over to the Abyss, PAX partnered up for some BOMBS. 1 Partner descends into the darkness, completes 10 Star Jumps, while PAX on top do AMRAP exercise and then switch roles. Exercises were: Burpees, Outlaws, Merkins, Big Boy Sit Ups, and Squats. Plank hold for the 6.

We then moseyed over to the high school where a couple of divergent hills lay before us. At the meeting point of said hills, we did Shoulder Taps IC x10, and Hand Release-Release Merkins x 10 IC. We then used the same partner groups to run to the top of each hill, return, and meet in the middle where we did Shoulder Taps x10 IC as a team for round 1, then did the Hand Release-Release Merkins x 10.

3 Indian run lines back to the flag for Mary. Lot’s of picking up the 6…great work men!
Mary: Monkey Humpers IC x 20, Hand Release-Release Merkins x 20, Monkey Humpers x 10 IC, Hand Release Merkins x 10. Pickle Pounders x 10 IC, LSF’s x 20 IC, LBC’s x 20 IC, Homer to Marge x 20 in varied cadence.
Announcements: Sign up end today for the May Main Event.
T-Claps (Recognition): The PAX for showing up. YHC can tell you it gives great confidence to a Q when a crowd shows up!
Prayer: Wallaby and his M. Shamwow! with injuries. YHC took us out. A great day and an honor to lead!

MMA skills on display (April 20,2021)

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FNGs: None Warm Up: Onnit-esk warmup exercises The Workout: TIMER: 2x 20 PUNCHES AND 1- KNEES to the Punching Bag. PAX’s rotated Ballistic Curl Overhead Swing (alternate direction) Overhead w […]

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Not Plenty of Stretching

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I haven’t even been to Captain Caveman for about 6 weeks, so this would be a challenge for YHC to cook up a solid workout as a 1st time Caveman Q for the PAX this morning. Challenging yourself with something unfamiliar is a way we grow. Comfort provides for complacency most of the time. In F3…we seek to accelerate!

FNG’s: none
Warm Up: Bounce step followed by SSH x 20 IC. Sir Fazio’s IC x 10 (F/R), Foot Trace, Spinal Rotations, Neck stretch, Good Mornings.
The Workout: 50/10 Tabata 4 rounds with 7 exercises. Exercises were: Ballistic Curl, Grave Digger, Seated Shoulder Press, Plank Pull Throughs (Pikachu pulled it through right over his finger today leading to a bloody glove…ouch!), Rows, Warrior Squat, and Bow Draw.

We finished the main set with 3 minutes of Death March!
Mary: LBC’s x25 IC, Polish Hammers x 10 IC, Dying cockroach x 25 IC, Pickle Pounders x10 IC, WW2’s x 10. Finished with about 4 minutes of stretching.
Announcements: Yoga, stretching, rolling monthly challenge is on! Bed Build donations and effort on Slack. Volunteer opportunities at the Spring Classic.
T-Claps (Recognition):
Prayer: Spoken and unspoken…Lipstick took us out. Honor to lead men!

We did recover

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6 PAX dodged the lightning to make it to an upper body, abs and stretching workout to propel them into the weekend. PAX did a great job recalling the mission of F3 and our core values. Being only my second Q I did remember to “recover” this time after most exercises. Thanks men for the opportunity to lead.

FNGs: None
Warm Up: The bounce, foot trace, sir fozio arm circles, overhead clap, seal clap, side straddle hop
The Workout: 3 rounds tabata 45 seconds on; 15 sec rest.
First cycle 1. Shoulder Press 2. KB Swings 3. Squat curls 4. KB Snatch
Second Cycle 1. Shoulder Tap 2. Renegade Rows 3. Push-up on the bell 4. Push-up w Renegade Row
Mary: Abs 6 inches, low slow flutter, box cutters, American hammer, midget cookie pouches.
Stretches: Table top – cat/cow and alternating arm and leg kicks; Downward Dog – runners pose & pigeon
Announcements: See Slack
T-Claps (Recognition): None
Prayer: Pot’s mother in law had a stroke yesterday; Bobby B’s neighbor’s heart condition; mental health, hope & optimism, tension with in-laws and leading as men through conflict at home.

There’s only one way to the top if you wanna rock and roll….

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FNGs: ZERO
Warm Up: Mumble chatter walk down to the shelter – SSH x25, Frankenstein IC x15, Daisy Picker Slow IC x10, Sir Fazio 30 sec f/b, OHC IC x15, Seal Clap IC x15, Michael Phelps
The Workout:

YHC rolled into TBD following a late pre-blast (with a nod to our 1stF Q Fanny Pack for reminding the Q he was Q…) to get the mind straight and determine what was to be determined this morning. Spicy rolls up followed by Tetanus. Tetanus and YHC are both nursing injuries so we are in good company for a zero point zero and I know Pumpkin Spice loves these so I kind of expected to see him roll in. What transpired was just that.  I brought some classic rock tunes along – inspired by my last trip here Q’d by Yogurt.

Plank-o-rama to start. 2 x 2 x 1- each exercise 30 seconds in duration, recover w/ Foxhole Merkins AMRAP for 30 seconds in between each set.

1 – Catalina Wine Makers, Shoulder Taps

2 – Nipplers, Chill Cut

3- Plank Hold

Repeato going back up Nipplers, Chill Cut, CWM, ST and FH Merkins in between each set

Mosey to the rock pile for a coupon. John Cusack back to the Shelter – Same pattern as above w/ Standard Merkins on rocks for 30 seconds AMRAP alternating from left arm on rocks to right (10 rep average each side)

1- Curls for the Girlz, Overhead Press

2- Ground Pounders, John Cusack

3 – Upright Rows

Repeato going back up


Mary: 15-20 reps each – Box Cutters, Low Slow Flutter, 6-inch hold (30 seconds), LBC, Homer to Marge (l/r), WWI, WWII, Freddy Mercury, Pickle Pounders
Announcements: Heavenly Peace donations and work signup, LAR next weekend
T-Claps (Recognition):
Prayer: YHC took us out

No Quads Necessary

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A request was made to go easy on the quads by a particular PAX during the EC run today. Apparently, the quads were heavily targeted on Tuesday and full recovery had just not taken place. While the request was taken under advisement, it was certainly not fully honored. YHC only omitted one exercise and replaced it with a non-quad move. With kettlebells, you would eliminate snatches, swings, squats, and similar moves if you don’t use the quads…so while that certain PAX became salty, we proceeded forward generally as planned. The Bat Cave was full of municipal vehicles, police cruisers, and the sounds of mostly the Dropkick Murphy’s during Crazy Ivan today. There was a fake storm that came through last night…

FNG’s: no
Warm Up: SSH x 30 IC, Sir Fazio Arm Circles x 7 IC (F/R), Good Mornings x 10 IC, Imperial Walkers x10 IC (wait…no hillbillies?), Overhead Claps x10 IC.
The Workout: 4 Rounds of 6 Exercises. 1:15/0:15 Tabata style. Exercises were:

Figure 8’s, Kettlebell Bear Crawl, Kettlebell Squats, Snatches, Midget Love Handles, Swings.

Mary: 2o nice n slow Good Mornings IC.
Announcements: Long Ass Run March 27th, check Slack. Apparently, CarPex is trying to work on form by having “Form Week” next week. A couple of our own, Pikachu and Dawgpound, will be guest Q’s down there. Pumpkin Spice on the VQ at Ground Pounder tomorrow.
T-Claps (Recognition):
Prayer: Motor Boatin’ with good health test results. YHC took us out.

The Mario Cart lineup continues…

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Saturday, March 13th

FNGs: welcome Yoshi!

This FNG was another recruit by Emeril.  3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other.  Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters.  The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder.  “Everyone say hello to Yoshi.”

Warm Up:  Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.

The Workout: U-Turn standard route in reverse, with a 3mi option.  This was the last weekend to earn a Mt Dew branded long sleeve T-shirt

Mary: no time unfortunately

Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair

T-Claps (Recognition): 25 PAX at U-Turn!  Picking up the 6.

Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way.  Thankful for everything the good Lord provides.  YHC took us out.

The Quiet Man

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Happy St. Patrick’s Day! YHC made it a point to take the Q today at my site to deliver the celebratory beatdown and celebrate our Irish pride. Honestly not a lot of hooliganry, shenanigans, or mumblechatter during the workout today. Some workouts have a lot of chatter and a lot of laughs…others not so much. I know that YHC’s method of leading often leads to a quieter workout…but that’s my working style…get things done…I’ll get my talking in at 2nd F! Seven Hearty Hooligans posted at Womble for a 4 leaf clover of fitness…so we went to 4 different spots on the grounds. Each spot, had a relatively narrow focus on the muscle group under attack.

FNG’s: No sir!
Warm Up: SSH x 30 IC, Daisy Pickers, Annie’s, Chinooks, Seal Claps, Frankensteins all x12 IC, Good Morning x6 IC.
The Workout: We moseyed over to the baseball parking lot where PAX were instructed to bear crawl the length of the parking lot and choose a challenging large rock. We did 2 rounds, with a bear crawl/lunge walk break in between. Curls for the Girls x25, Wonderbras x15 IC, and Rut-Rows x25.

Stop 2 had us moseying to the bandstand…now to work on some upper body/chest area. Balls to the Wall x 10 IC, Irkins x25, BTTW x12IC, Dips x25, BTTW x15 IC, Derkins x20, BTTW x20 IC, Hand Release Merkins x20. People’s Chair to recover…because we would be hitting legs next. Moseyed over to the large parking lot.

YHC previously set up 4 cones for a suicide series. Run to 1st cone, 5 burpees. 2nd Cone = 10 Alternate Lunges IC, 3rd Cone = 15 Squat Jumps, 4th Cone = 20 Monkey Humpers IC. A few PAX got to start climbing down the ladder, but otherwise, we picked up the 6 and proceeded. We finished up this 3rd “leaf” with 20 Prisoner Squats, 20 Zebra Kicks x20 IC, and 20 more Prisoner Squats.

We moseyed over to the tennis courts for Mary and stretching.
Mary: WW1’s x20, Dying Cockroach x 20 IC, LSF x 20 IC, and Pickle Pounders x 20 IC. Pigeon Pose both sides, high plank, side plank both side, high plank, Good mornings x6 IC. Slainte!!!
Announcements: Great TEDTalk last night about ShieldLocks. Check out the archive if you weren’t able to be there. Long Ass Run, Saturday March 27th.
T-Claps (Recognition): Cancun for getting out here and posting quite often since starting 4 weeks ago. Way to get it!
Prayer: Cancun and his wife’s book deal/process, FloJoe and his M…she’s got a good job possiblity, hope it goes well. YHC took us out. Grateful to be here this morning with these HIM!

Crazy Ivan

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The Workout: rotation of 7 bell exercises while taking turns (OnePAX at a time) 75 pound atlas ball carry 20 feet, five burpee’s, carry the ball back
Mary: LBC, box cutters, “bring Sally up“ push-ups
Announcements: ATT long ass run last Saturday of the month.
Prayer: prayers for Docs child preparing for surgery this month. Prayers for the family and friends of pumpkin spice his friend who passed.

Bombtastic time at Downtown Train

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Saw no one had signed up for the Q at DT for today, so I figured I would handle it this week, clown-car’d with Bobby Boucher, when we arrived saw the Bondo was already there, Cancun and pumpkin spice pulled in shortly after.

FNGs: None

Took a short Job around the circle and headed for the parking deck for the warm-up.
Warm Up: SSH, Sir Fazio (or sun gods)F/R, Imperial Walkers, Spinal Twists, Good Mornings
The Workout:
          Thang 1: Stayed in the parking deck and partnered up for a set of B.O.M.B.S  50 Big Boy Situps, 100 Overhead claps, 150 Merkins, 200 lBc’s 250 Ssquats.
         Thang 2: 2 sets if 7’s across the parking deck, star jumps and monkey humpers then,  Moroccan Night Clubs and Lunges

Finished up and head back to the flag for Mary
Mary: Modified onit 6mins abs 10-sec plank, 10-sec knees to elbows, 20-sec mountain climbers, 20-sec situps, 20-sec Freddy Mercury, 20-secs American Hammer
Announcements: Downtown Train April neighborhood challenge, Ted Talk Tuesday the 16th.
T-Claps (Recognition): Cancun still going strong after a month (or so) of posting.
COT: 5 – 1 Respect, 4 mehs.
Prayer: YHC Wife as she deals with auto-immune issues, Petsounds (carpex) recovery from stitches, Praises for Pumpkins Spices Mentors good news, all of our front line workers.