Carpex Surprise!
FNGs: None
https://youtu.be/ambOzSEYA7Q
Announcements: Mulch at Bass Lake – limit it to 5 at a time.
T-Claps (Recognition): Juneteenth.
Prayer: Families in F3. BLM.
Wahoo took us out.
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This AO brought to you by ACDC
NGs: None
5 HIMs showed up to GP this morning.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 3 ct Seal Claps, 20 Emperial Walkers, 20 Hillbillies, 10 Willy Mays Haze, 10 3 ct Windmills, 10 ct Pigeon Pose,
The Workout
Mosey to the Rock Pile. YHC asked the PAX to select two rocks, one large and one small. Rotate rocks based on exercise. Dealers choice except GPs done with the mother load.
2 sets to Thunderstruck:
Curls for the Girls (to build the guns) and squat every thunder (to build our thunder thighs). YHC called an audible half way through to switch to Overhead Tricep Press or Wonder Bras
- 2 sets of 10’s – Ground Pounders
- 2 sets of 10’s – Trunk Twists
- 2 sets of 10’s – Bus Drivers
- 2 sets of 10’s – Rutrows
PAX mosey to parking lot with largest rocks in the park.
- 4 sets of 10’s – Standard Bench Press
- 10 x 3ct Windshield wipers
- 30ct 6 inches
- 10ct Scissor Kicks
- 10ct Box Cutters
- 10ct Bicycle Kicks
Mosey to the Wall of Pain
- 3 sets of 50ct Wall Sits (Prisoner, Al Gore style, Morrocan Night Clubs)
- 3 set of 10ct BTW with a bit of a twist – Alternate single arms butt slaps
Return Rocks and mosey back for Mary
- 10 x 3 ct Plank Hold
- 10 x 3 ct Single arm Plank Holds
- 10 x 3 ct Chill Cut Plank
- 10 x 3 ct Chill Cut Planks alternating legs every 5 ct
T-Claps for Fanny Pack doubling down today
Announcements: Funeral session for Pablo’s Mom today at 10AM.
Prayer Requests: Prayers for Fanny Pack’s 10 yr old daughter, prayers for Martini’s and Oboe’s family, prayers for Quiver’s a daughter. For our country’s leadership and for all those suffering physically or financially from the COVID crisis and looting and damage to their stores.
What’s Wrong with You?
My first post at Disney was on January 2nd of this year. This was after starting F3 back in October and maybe 15-20 total posts up to that point. Not 100% sold on F3 yet, this was the workout that started the fire! I think it was a throwback co-Q by Deadbolt and somebody else. I had only heard of Disney from others prior to this. Stories of a pax named Pablo who would make fellas “Merlot” on this thing called the Abyss circulated around me enough that I was honestly a bit nervous that this was the AO that I would simply not be able to keep up with, considering just coming off about a 3 year layoff from working out. The workout on January 2nd was focused, intense, constantly moving, and structured. We went so many places in the park in such a short time that morning. Though I started Q ing late in January, I knew enough to know that a quality Disney Q needs to bring it! So about 30 lbs. lighter and in much better shape YHC took the reins at Disney with 10 other pax ready to ride as many rides as we could.
FNG’s: none
EC: Nemo, Shamwow!, Mookie, Emeril
Warm Up: SSH, GM’s, Seal Claps, Overhead Claps, Frankenstein’s. Mosey to the big hill on the far side of the field.
The Workout: Take the hill stack. 10 burpees, take the hill. 10 burpees, 20 squats at the top. Run the ridge, 10 burpees, 20 squats, 30 mountain climbers. When I called this is when Emeril looked at me and said, “What’s wrong with you?”
Mosey to other side of fence for 5 count per pax People’s Chair followed by 30 ct. fence squats. Mosey to the Abyss.
We did split group 7’s on the Abyss with burpees at the bottom and WW1 at the top. Plank hold for the 6.
2 line Indian runs to the high school. 30 bench dips.
With Indian run lines remaining in effect, we did a few hill repeats with 2 merkins at the bottom, run to the top, 4 star jumps, back down, 6 merkins, to the top, 8 star jumps, on the way down, several pax were quick to let YHC know we didn’t have a whole lot of time to get back to the flag. OR they didn’t want to do more hill repeats. Either way, these pax were right on so we finished with 20 merkins. Indian run in a whole group back to the flag.
Mary: H2M, H2M single leg, Box Cutters, Pickle Pounders.
Announcements: Rune continues. Bass Lake mulch project.
T-Claps (Recognition):
Prayer: Pablo has lost his mother. Pray for his family. Martini’s mom and family. Hardy got staples after suffering a hit to the head and ninja training. Praises from Quiver for his daughter getting good news on high school placement. Praises from FloJoe and a family member of his who is recovering and we were praying for. Our Nation, leaders. Honor to lead men!
Deja Vu at the Nest
Yosemite posted that he needed a Q at the nest, so I grabbed it, I figured I could repeat my birthday Q at Disney.
EC: Boy George, Fumunga, Gamecock
FNGs: none
Warm Up: 15SSH, 15 Hillbilly’s, 15 Imperial Walkers, 10 Sir Fazio arm circles forward and backward, 10 Good Mornings
The Workout:
Thang 1: Mosey to one end of the parking lot, get a partner. One Partner runs the lot stopping at each island and does 15 merkins, 20 lbc’s, 25 squats. While
Partner 2 does 10 count Balls to the Wall, 15 count Shoulder Taps, and Peoples Chair until partner returns. Did this 3 times.
Thang 2: Mosey to Shelter, for Dora 123, 100 Step-Ups, 200 Freddy Mercuries, 300 dips
Thang 3: 11’s in the parking lot, star jumps and Carolina Dry docs,
Mary: 8 Homer to Marge, and Have a nice day.
Announcements: Rune is ongoing, Helping Holly Springs with Park Maintenace, 10 F3 anniversary
T-Claps (Recognition): Pax for Hard work and good talk after the workout
Prayer: Martini, Pablo, and Hobo’s families as they are dealing with Hospice for a loved one, Gamecock’s niece continues improvement in NICU. Prayers for compassion patience, and understanding for the nation as we deal with 2020.
NMS: There is a lot going on right now, I feel for our African American citizens right now. I can’t even begin to knows what if feels like, I hope this will lead to better things for them and our country, everyone should feel safe in the US and not feel like they are being targeted because of Race, or any other reason.
17 PAX for an Anniversary Rock Beat Down at GP
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.
Celebrating another trip around the sun
Having survived another trip around the sun, I set off to Q Disney, while I was weather watching the last couple days it went from no rain to getting soaked to it might rain to it will rain. We ended up with a mostly no raining workout.
FNGs: none
EC: Nemo and Pablo
Warm Up: Quick loop out of the parking lot and back to the flag, with tweaking my calf again. We did 24 Imperial Walkers, 25 Hillbillys 10 Sir Fazio forward and back, 15 daisy pickers, and 10 good mornings.
The Workout:
Thang 1: Went to the soccer field, grab a partner, I had set 3 cones out. Partner 1 would do 10 count balls to the wall, 20 shoulder taps, and Peoples chair until their partner gets back. Partner 2 would do 10 merkins, 15 ankle grabs, and 20 squats. We repeated this 3 times adding 5 to the merkins, ankle grabs and squats reps.
Thang 2: Head to the shelter for some Dora 123. 100 step-ups, 200 dips, and 300 lbc’s.
Thang 3: One round of 7’s on the parking lot, consisting of Carolina Dry docks and Star Jumps
Mary: Popcorn Mary consisting of Freedy Mercuries, Six Inches, low slow flutter, Side Crunches, WW1’s, and others.
Announcements: Rune sign-ups, F3 10th anniversary in January
T-Claps (Recognition): Fanny Pack for letting me take his Q spot, Texas Ranger, and his 2.0 seahawk from Carpex for coming out.
Prayer: Pablo’s, Hobo, and Martini families as they deal with loved ones in Hospice.
NMS: Since having found F3 just over two years ago, I am probably in the best shape I have been since my late teen’s early twenties. F3 has changed my and my family’s life for the better, and it means a lot. Thank you.
Coupon Clipping At Black Sheep
FNGs: None
Warm Up: Arrived at Vandora Springs Elementary with a car full of dumbbells and kettlebells. Met up with Decoy and Quiver as Jerk rode in from an early morning bike ride. Took a quick lap around the parking lot and then circled up for the following exercises: Good am, Hillbillies, seal claps, overhead claps, Moroccan night clubs, Fazio arm circles (F/B), Michael Phelps, Daisy Pickers.
The Workout: PAX alternated using with various dumbbells weighing 8, 10, 15, 20, 25, 30 40 pounds and two 16/20 pound kettlebells. Reps 8-12. Following exercises were executed: O/H presses, forward arm curls, side arm curls, Tricep curls, bus drivers, wonder bras, ground pounders, forward lunges, squats, midget level handles, swings, rut rows, power thrusters…
At one point, each PAX grabbed the 40 lb dumbbells and executed the farmer’s carry down and back to the end of the parking lot.
From our six, we executed chest presses and held dumbbell over our chest with feet 6 inches off the ground for a 10c. Rinse and repeat. Executed some plank slaps, soccer kicks, rutrows, and overhead thrusts from our knees.
John Cusack to the front of the school in search of a wall/stairs for leg ups. Cranked out 10 R/L leg ups and added some seated Squats too. Dropped the weights and head to the brick wall. 10c BTTW by each PAX; added people’s chair 10c. R & R but went to 15c. Headed back to the parking lot as time was running out.
Mary: Merkins and LBCs. R & R.
Announcements: See Slack and FB
T-Claps (Recognition): The men and women who gave all while protecting our freedoms.
Prayer: Martini’s grandma entering hospice; Mike (friend of Double D recovering from a bike accident; Anyone struggling with alcohol/drugs dependency; all impacted by Covid-19. Unspoken. Decoy took us out.
Honor and a privilege leading you men in the gloom. – Dauber
Today we Run…Maybe?
YHC had grand plans for a tour of the Downtown Holly Springs area, including 7’s on Cemetery Hill. But Pax with some nagging injuries/cramping forced some modification. I think everyone got their money’s worth though.
EC: Coal Ash
FNGs: None
Warm Up: Standard lap, 5 burpees OYO
The Workout: YHC limited warm-up in an attempt to get through everything that was planned for the morning, which was a tour of Downtown. After quick warm-up we were off. While heading to our first stop, a truck comes pulling into the parking lot. Our good pal Nemo decided to join us. First stop was the library. Pax honored Nemo’s tardiness with 5 burpees and then headed off to the next stop, the pool. Circled up at the pool for jack webs (1:3 x 7). Moved through exercise quickly and told Pax next stop, the Cemetery. We head up Library Hill and we start to slow down a little. Had one Pax struggling with cramps, the other with a sore calf. Releasing we weren’t going to get through the workout as planned, YHC decided to modify to a location a little closer, the parking garage.
At this point we lost Moped due to cramping, but we carried on. In the parking garage we did the following exercies:
Wall Sit (20 count each Pax)
Suicide ladder length of garage (merkins 5, 10, 15)
50 Mountain Climbers
Bear crawl 5 parking spaces and back
50 LBS in cadence
50 SSHs in cadence
Suicide ladder length of garage (WWIIs 5, 10, 15)
50 Mountain Climbers
Bear crawl 10 parking spaces and back
50 LBS in cadence
50 SSHs in cadence
Wall Sit (20 count each Pax)
Mary: 15 burpess OYO
Announcements: Early advertising for 10-year anniversary of F3
T-Claps (Recognition): All Pax for going with the flow and modifying for the group
Prayer: YHCs grandmother, Fanny Pack’s daughter, Mr Terrific job search, friend of Quiver
You Say It’s Your Birthday…It’s My Birthday Too…and Mine Too!
Funny the coincidences you find in SouthWake. I had known there to be a very high population of PAX sharing the first name “Todd” (ie: Wiggly, Norm, Pablo, Maybelline, Coal Ash, and YHC), but what are the chances of 3 PAX posting on the same morning, sharing the same birthday. That’s just crazy talk. Arrived to Disney this morning not feeling any older, but definitely forgetful as YHC forgot his flag. Did remember the chalk to mark the ground with, but did forget the flag. As I was starting to make my way down the lot, Dawgpound came rolling in for some EC. Exchanged some pleasantries and headed toward the Community Center to the back side in front of the football stadium entrance.
This area is a nice one for circuit training as I did see Pablo introduce this once before. There is a lower level and upper level with staircases on opposite sides. Lots of room for running up and down and in between. At the bottom of the staircase, I labeled ‘Get Ups’. As you travel ahead and bend toward the right there is another stair case (mini abyss). At the foot of this staircase, I labeled “Wide Grip Merkins.” Travel up the stairs of mini abyss and straight ahead to the walkway that joins the original staircase in the distance, I labeled this spot “Diamond”. To the left there is a brick shelter, that has a perfect wall for B2W’s. Labeled that ‘B2W’ of course.
Made my way down the staircase back to the beginning and ventured back out to the large lot of Disney by the high school entrance. Noticed a yellow gate that was closed to the right, which would connect school traffic from either side.
Checked the watch, which left plenty of time to make it back without a mosey. A bit chilly this morning, but not too cold and would produce some comfortable workout conditions. Back to the starting point, saw a few more cars and more rolling in. 187 and I exchanged some ‘Happy Birthday’s,’ knowing from last year we shared the same day. Additionally, I learned on Monday at Paradise City that Doc also shared the same birthday, but would he be here this morning? Turn around and there he was to complete the birthday trio.
Who else was coming out to celebrate? I left an open invite on preblast the night before, but who would show? After all was said and done, we had 12 total PAX- The birthday boys- 187, Doc, and YHC, along with Emeril, Dawgpound, Java, M4L, Nemo, Bobby Dall, Potts, Quiver, and Pikachu. A great crowd. Unfortunately, most of 12 Oaks missed it, including Slide Rule who HC’d at Panera the week before (Pikachu was there and can vouch).
Quick check of the watch and it was 30 secs to lift off. PAX were greeted and thanked for attending this planned birthday bash. We had 3 birthday’s so YHC fortunately had 3 workouts planned. 5:30 hit and we were off with a skinny lap around the lot.
Warm Up: SSH X43, Imperial Walkers X20, Hillbillies X20, Morocan Night Clubs X10, Fazio Arms X10 F\10B, 2 Burpees… Quickly instructed PAX to form 2 lines. This was met with a Dawgpound groan. I think he knew what YHC meant when he said we’d keep things moving this morning- no 10 counts.
The Workout:
Birthday Party#1
Indian Run out of the main lot all the way to the community center, take a left down past the make-shift classroom buildings, all the way to the main entrance of the football stadium. Broke the Indian Run and quick had PAX squat hold for instruction. Informed PAX to find an accountability partner and that I labeled the ground with a specific exercise, starting with 2 Turkish get ups where we were standing, run around the corner to the base of the (small abyss) to perform 20 wide grip merkins, proceed up the stairs and straight to the walkway for 20 diamond merkins, and then Balls to the Wall on that shelter in cadence X20, before heading back down the stair case to do a rinse repeat of the circuit. If anyone ended early, they’d need to come back for the six until all were finished.
PAX did a great job staying together and in many instances all shared the same cadence counts. Squat hold at the bottom while waiting for the few remaining PAX to mosey down the steps after their second round.
Birthday Party #2
Formed back into same 2 lines and executed an Indian run to the yellow closed gate YHC saw earlier in the morning while setting up. Got to the front and instructed PAX to bear crawl underneath about 10 yards to the street, look both ways and mosey to the large Disney lot. Mosey’d to the far corner, where we would do a progressive circuit with their accountability partner..
Corner 1- 2 Burpees
Corner 2- 2 Burpees, 20 Prisoner Squats
Corner 3- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers
Corner 4- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers, 20 Shoulder Taps
Formed 2 Indian Run lines again and took PAX to the abyss
Birthday Party #3
At the Abyss, Partner 1 stayed for LBC’s, while Partner 2 proceeded down the Abyss and at the bottom performed Pickle Pounders X20 in cadence before coming back up. At the top, Partners Switched out
YHC remembers Nemo mentioning that it seemed kind of odd PAX were performing Pickle Pounders in silence at the bottom. Usually during this exercise, its a time of ‘Yo Momma’ jokes and ‘That’s what She Said’ humor. Mumblechatter was really low this morning and appeared to be all business.
Once PAX finished up, YHC instructed a single file Indian Run back to the flag (fortunately Pikachu brought one). As we made it back to the beginning of the lot I’m not sure what 187 said to Bobby Dall, but there was a jailbreak that ensued…one for the books with both in an all out neck in neck foot race.
Circled up for Mary, but not before YHC called for a plank hold. Yep- YHC wanted to check his clock to make sure it was working. Clockwork merkins all the way around from 1-12 to finish up the morning. Nemo likes these, I could really tell.
Mary: Low Slow Flutter X20, American Hammers X20. Asked Doc for an exercise and did some dying cockroaches X10, 187 gave PAX some Peter Parkers X10. YHC also instructed on a series of stretches, Pigeons, Downward Dog, and one last Good Morning in cadence. What a morning it was!
Announcements: Emeril did have an announcement and lead PAX the singing of Happy Birthday to celebrate the birthday trio. Check 3rd F for community opportunities. Forceps’ son Jon’s service will be held next Saturday, Feb 29th at Hope Community Church from 12-2pm
T-Claps (Recognition): All PAX getting out there this morning and pushing each other. Potts is putting in work these past few weeks. I see a half marathon in November for that guy.
Prayer: Forceps and his family. Additional prayers for Lipstick’s sister, Wallaby, and those battling substance issues. All those unspoken and continued health for PAX and their families. YHC took us out.