Tag Archive for: Pumpkin Spice

Don’t you guys want to workout at 1pm?

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10 PAX at the start of Captain Caveman which is a bit more than typical.  Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time.  Thanks to Chaps for bringing him out.   His second FNG in 2 weeks.  Josh was curious why we worked out so early instead of 1pm.  @Pikachu gave him the details.   As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout.  10 Burpees for everyone for his tardiness.

 

FNGs: Josh Powell AKA Kool Aid.  More on that to come in the announcements

Warm Up:  Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back

The Workout:

20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

10 clap merkins or normal merkins

2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back

 


Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches

8 minutes of stretching exercises


Announcements:

As we made our way around COT and got to our FNG he said his name, age and then said Green Tea.  We asked why he said Green Tea and he said he thought we were all naming our favorite drink.  Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout.   We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name.   @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid.  So welcome Kool Aid to F3.   I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details


T-Claps (Recognition):

Prayer:

Kevin and Saddiq and for Josh’s family as the welcome a new baby

Big Red or Little Pink?

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YHC had pre-blasted that we’d possibly be grabbing some fresh air and that running was mostly off the table. That’s good because Chaps had reached out mentioning he was bringing an FNG, and like with all FNG’s we wanted him to come back! So running was mostly off the table except for Lucky Charms who did laps between all his sets…instead of just after the stacks. The rest of us ran minimally.

EC: YHC and Dahmer had some solid mumblechatter along the way!

FNG’s: Welcome Lil’ Teet! More on that later…
Warm Up: SSH x 30, Good Mornings, Imperial Walker’s, Hillbillies, Sir Fazio’s F/R, and Frankenstein’s
The Workout: Un-stacking and re-stacking 4 exercises in rounds. Round 1: Goblet Squat, Bell Merkin, Midget Cookie Pouch, Swings. Do all exercises in sequence for 20 reps, then 15 reps, then 10 reps. Run a lap. Round 2: Same procedure, but exercises change to Thrusters, Lunge with rotation, Lawnmower rows, and on your six pullovers. Unstack the reps and run a lap. Round 3: Repeato the procedure but exercises change to Figure 8’s, Halos, Boobity-Boobity’s, and Midget Love Handles. Run a lap. Basically, all pax got through three rounds and started re-stacking or almost completed round 4, which was to build up (10-15-20 reps) where we left off. I think Lucky almost got back to the first set…beast!

Mary: 20 Midget Cookie Pouches, 20 LSF’s with the Bell, Pickle Pounders, and plank hold for all pax 10 count. Have a nice day! So in naming our FNG, we ran into a bit of a SNAFU. He stated his hospital name, age, and said “Big Red”!  Man…that would’ve been a good name, but there is no naming yourself at F3. Lucky promptly said, “hey, what about Little Pink!” That would’ve been good too. But turns out, at some point in FNG’s life…he got to be a Chick Fil-A cow on a college campus and watched alot of hotties as he said walk around but he couldn’t schmooze with them. YHC offered the name “Hard-On” to alot of laughs. But in the end…Big = No, Cow = Teet, Lil’ = Not Big = Lil’ Teet!
Announcements: Mulching continues, sign up for the Derek Davis Memorial 5K to be run together on August 20th at Tiger Blood. Check the Slack!
T-Claps (Recognition): Good work Lil’ Teet…keep coming back. Good job on the EH Chaps!
Prayer: Our community, military, first responders, our nation for unity, our teachers for sanity. Pumpkin Spice and family continue to support a young man who’s in a tough spot and needs guidance. Honored to lead!

There was an Axe but it wasn’t used

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EC: Dawgpound, Cowboy, Katniss, Red, Emeril
FNGs: Nope
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

10 Reps Bow Draw to the Side Each Side
10 Reps Uppercut Each side
10 Reps Squats switches
5 Reps Bow Draw to the front. Each Arm
5 Reps Uppercut with Lunge each side
5 Reps Lunges to Squat Switches. Each leg

Did the Onnit game workout. 45 seconds work 15 seconds of rest. If you finish early increase the number of reps by 2. Start at 4 total for each exercise. If you take longer then 45 seconds decrease the number of reps by 2.

Bow Draw Series
Uppercut Series
Squat Series

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Unspoken prayers

All Upper body at Ivan

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FNGs: None
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

5 Rounds of the following Exercises. 30 Seconds Reps 10 seconds rest

Kneeling Clean and Press
Push up On Bell
Lawnmower
Bobbity to Bbbity
Shoulder Press
KB raises
Midget Cookie Pouches

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Saddique

Is that a Sledgehammer? No it’s an Axe.

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As we all gathered up we noticed Pumpkin Spice had an odd-looking mace. First I thought it was a sledgehammer which is a great substitute for a mace. In reality, it turned out it was an Axe with something duct-taped around its head. Safety first all. Well for us it was good enough. It was also time to start the workout. We chalked up, which didn’t last long and started the warm-up.

EC: Dawgpound, Emeril, Cowboy, Katniss
FNGs: None
Warm Up:

Circled up at the top of the parking deck:
Bounce
Foot Trace
Tootsie Roll
Hips in a Barrel
Spinal Rotation
Ear to Shoulder
Neck Turn

The Workout:
It was time to have a workout with the mace where we didn’t standstill. Though there is only a certain number of ways to move with the steel mace. What better way than lunges. We started out lunge walking from the parking deck to Sir Walter Coffee. The mace head would go into the hand of the leg that was forward.

Circled up at Sir Walter Coffee:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings

Next, we did Uppercuts as we walked to the elevator entrance of the building,

Circled up for the following:

20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead

Uppercuts to Osha

Circled up at Osha:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings

Lunge walk down to the corner of the parking deck

20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead

John Cussack with the Mace to the far corner

20 Bow Draws
20 Grave Diggers
10 Death Marches (Lunge forward, Lunge Backward, Squat)

Mary:

Circled Up for Mary:
20 in cadence Homer to Marge
20 Supermans

Announcements:
Mulch Project

T-Claps (Recognition):
Prayer:

Bondo’s co-worker Matt is doing better
Siddiqui as he is determining his path forward.

Crazy Ivan

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The Workout: warm up , then 5 rounds of rows, overhead press, goblet squats, tricep ext, and curls, 1 minute of work and 10 seconds rest.
popcorn Mary
Announcements: YHC is taking over as site Q.
Bass lake mulch sign up. Fuquay Q swap next month.
Prayer: Pumpkin spice’s wife, and Siddik

17 PAX for an Anniversary Rock Beat Down at GP

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A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip.  Some ran during U-turn.  One showed up at 7:00 am.  Lots of mumble chatter from start to finish.  Great seeing Farva out for the first time since the start of the pandemic.  Very excited to see Dusty too (no pull-ups today).  Just an AWESOME turnout men!  Sorry Norm you were told the incorrect location.


FNGs: Yes!  Welcome Lance Huber – NABS.  Thanks PAX who helped me with our welcoming speech.  Great job Pumpkin Spice for bringing him out.  Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises:  good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH.  Ended with 5 burpees OYO.

The Workout:  I asked the  PAX to grab a medium-sized rock.  Let’s just say, some PAX were more zealous than others.  There would be no rock rotation.  In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises;  (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six:  6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair.  Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise:  20 Ground-Pounders.  After 3 years, I finally learned there is a squat at the bottom rather then bend over.  Thanks Forceps!

No time for a field trip.  Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs.  Have a nice day.

Announcements:  RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition):  16-bit for incredible virtual Workouts!  Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer:  Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic.  YHC took us out.  UNSPOKEN.

 

An incredible honor leading you men this morning.  Thank you for making my three year anniversary very special.

Old School, New School, Doppelgängers, and Disappearances

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The use of heavy music was pre-blasted by YHC today for my first kettlebell Q at Crazy Ivan.  We moved not so heavy weight a lot of reps and listened to heavy music most of the time. 13 pax showed up on another rainy and humid morning under the garage for some 40/10 tabata kettlebell work. We had 6 in attendance for EC (3 running including YHC/3 yoga) with one disappearance for the main event. Where did Emeril go???

FNG’s: None
Warm Up: SSH, Good Mornings, Sir Fazios, and Frankenstein’s with a 2 loop mosey around the deck.
The Workout: 40/10 tabata with 8 exercises planned for 5 rounds but YHC called an audible for popcorn instead of final round.  This was a great mix of pax I don’t often see, so YHC wanted to test the creativity of the group for the final round… they did not disappoint!

4 Round Exercises were: Halos, Clean/Jerk/Press, Kettlebell Merkin, Swings, Midget Love Handles, Goblet Squats, Figure 8’s, and Lawnmowers.

The playlist stayed heavy throughout. At one point, the Dawgpound asked if a Metallica song was Godsmack.  The pax corrected him and went on to say that the song was new school Metallica (if by new school we mean 1997). Fonzie then says, “man, if that’s new school we should put on some Hanson or the Monkeys.” Playlist eventually turned to a lighter track with the  Foofighters that the Dawgpound guessed correctly followed by a 16-bit comment of “this playlist is kinda psychotic”. YHC responded, “yeah I know   I like it!” At the same time YHC mentioned that Boy George is a doppelgänger for Dave Grohl of the FooFighters.  Apparently, Boy George Has heard this before.  Then some actual old school Metallica Seek and Destroy came on.  Now that’s 1983. Of course, 16 bit says, “isn’t it all really old school nowadays?”   Good point.

Audible called to popcorn for pax to call 15 reps of anything including Mary moves. Exercises were: kick throughs, 2 rounds of Midget Cookie Pouches, standard merkins, 6 inches, LSF’s, Shoulder Press, Boobity-Boobitys, H2Ms, chest presses, LBC, and of course Lucky Charms calls burpees to just about blast us out!

Mary: Box Cutters, Pickle Pounders
Announcements: Sign up/pay up for the RUNE. Some guys are heading out at 0630 from Hilltop Needmore Park on Sunday for some adopt the highway action.
T-Claps (Recognition): LED for picking up YHC’s shovel flag as the blasting rain was coming in…good lookin’ our!
Prayer: Pax with moms in Hospice including Pablo’s family and Martini. My daughter Julia.  Thanks for letting me take the lead today fellas!

Bells, Miles, and Great Value Fritters

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Fritter Foundation drummed up a new challenge for the group this year but there is no harm in doing a throwback. There was a throwback to old U-Turn last Saturday so why not a throwback to old fritter.

FNGs: Not today
Warm Up: SSH, Imperial Walkers, Hillbillies, Fazio Arm Circles F/R

The Workout: Pax did a group of exercises and then did one loop in the parking lot. When Pax returned they partnered up with a pax that finished near them. The two pax then squared off to see who could complete the exercises and do one lap. The first pax back added two reps to the first exercise for the second set. Pax did 3 sets of each group of exercises. When a new group of exercises was introduced pax completed a lap to see who their next partner would be.

Group 1:
1 Burpee
5 Overhead Press
10 Kettlebell Swings
20 Reverse Lunges

Group 2:
1 Turkish Getup
5 Tricep Extensions
10 Kettlebell Snatch
20 Squats

Group 3:
1 Double Merkin Burpee
5 Rows
10 Ground Pounders
20 Deadlifts

Pax did 2 minutes of lateral/diagonal speed slides between groups

Mary: Stretching, Have a nice day

Announcements: Rune sign up, Memorial Day Murph?

T-Claps (Recognition): Boy George 5 pack and showing the an HC mean something. Pumpkin Spice killing 2+ miles today during the workou

Prayer: Full House’s uncle, Mr. Terrific, Pax who are small business owners

Beach Bods

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Summer is drawing near, right?  There’s at least some chance we’ll be out by the pool or on the beach, right?  Might as well get ready for it even if we’re only seeing ourselves in the mirror or hopelessly trying to show off to the M who, lets face it, hasn’t been impressed for some time.

FNGs:

Not today

Warm Up:

SSH x20

Good Morning x10

Sir Fazio Arm Circles x10 forward/reverse

Frankenstein x10

Imperial Walkers x10

Hillbillies x10

The Workout:

Focus on the torso, that was the name of today’s game. Upper body and abs.  The plan was for more but time is a thing and a thing we ran out towards the end.

Jack Webbs were the starter.  Started with 1:4 and worked up to 10:40

Next was a tabata style ab workout.   We did 6 rounds of each exercise, 40 seconds on and 20 seconds off.  The exercises were:

Low slow flutter

Gas Pumps – start with your legs up in LBC position, lower them down to 6 inches, and then bring them back up

LBCs

Dr. W – This is a “fun” 8 count exercise.  You start on your back with you legs out like you’re doing LSF.  Count 1 and 2 are to open and close them like you’re doing Dolly.  Count three is raising them up to 45° and count 4 is opening them up again like Dolly but higher.  Count 5 and 6 is sitting up and reaching through your legs and then coming back down and lastly counts 7 and 8 are bringing your legs back together and lowering them again.

Crab Crunch – Start in crab position and bring one elbow up to meet the opposite knee.  I made these up and decided I don’t like them, they didn’t seem very effective.  I also typed crap instead of crab each time I tried typing it earlier in this sentance and I think that was my unconscious self trying to tell me what I thought of them.

Mary:

Kind of backwards today.

Squats x20

Lunges x10 IC

Announcements:

RUNE challenge.  This is South Wake baby, of course its a running challenge.  Check the pinned message in the 1stF channel in slack.  Two teams will be drafted by those who put their names in the hat and their collective miles ran during the month of June will determine the winning team.

Prayer:

Continued prayers for Pumpkin Spice and his family as they try to help Sadiq get back on his feet and find a more permanent home. Also prayers for Pumpkin Spice’s new small group that is studying Revelations.  We talked about how that book might be the most popular among non-Christians as its probably the most non-bible like book of them all, what with it being doom and gloom and apocalyptic.   A chance to actually sit and study the book should prove insightful and bring a new appreciation to it.