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2 Years Stronger

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8 PAX posted to help me celebrate my 2 year F3 anniversary! This workout had elements and moves from some of my favorite Ivan workouts and the Q’s that led them!

FNG’s:Ā none
Warm Up: Good Mornings, Sir Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers.
The Workout: First Thang I ever did with F3…Fire Hose Carry Indian Run! We got around the parking lot twice. CHIPs was on the Q that day at my first post. The Cletus crew then caught up with us and joined in for some Turkish get-ups x 20 inspired by none other than Pikachu! They stayed with us as we moseyed over to the fence for dirkins x7 on each rung going up, then back down for a total of 42, again did this with CHIPs at my first workout and thought “these guys are crazy!” Cletus left us and we went back to the kettlebells for 2 of Dawgpound’s favorite moves…50 swings, 50 snatches OYO.

Next, each PAX took turns doing a Kettlebell Bear Crawl…something Skidmark likes to Q…down to the large atlas ball, produced kindly by Dahmer, did 5 merkins then carried it back. The PAX that did this routine was timer while the rest of us performed exercises at the circle OYO/AMRAP. The exercises were: Bell Merkins, Lawnmowers, Plank Rows, Halos, Suitcase Squats, Standard Merkins, Wonderbras, and Plank Hold on the bell. This series (or part of it) was included in an absolute thrashing awhile back issued by Pumpkin Spice.

The group took a mosey over to the band shelter for a Skidmark teeth busting special. We did People’s Chair up and down the line while passing the bell. Then, we did the high risk-low reward teeth busting BTTW while passing the bell. Some groans from the PAX on this one. All survived.

Mary: Back over for 15 Midget Love Handles per side, and Pigeon Stretches.
Announcements: CSAUP’s here and in CARPEX coming up. Skidmark doing a long-ass run to prep for NYC on October 25th. Company welcome!
T-Claps (Recognition): Katniss…though he wasn’t here for most of it…bringing me into this fine brotherhood 2 years ago!
Prayer: YHC and some decisions, Snap and other PAX we haven’t seen in awhile. Thanks guys for showing up, making me stronger, and being there.

Goggins Beatdown at TBD

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I had been eyeing this workout from David Goggins for some time and finally pulled it out at TBD. 6 PAX put in the work and we finished in about 38 minutes, just in time for Mary.

FNGs: Nope
Warm Up: 10 minutes of SSH
The Workout:
https://youtu.be/SaiiLzTNVmo?t=89
(10 sets) 10 SSH /10 merkins
100 Alternating lunges
110 WWIIs
55 Catalina Wine Mixer
55 WWIIs
55 Catalina Wine Mixer
(3 sets) 10 SSH /10 merkins

Mary:
Homer to Marge, LSF, Downward dog, runners pose, pigeon

Announcements: See Slack for races and Holly Fest sign up.

T-Claps (Recognition): All PAX for finishing that workout.

Prayer: Unspoken and for our calves.

BossHogg VQ 9/24/21

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-Cash In-
1 lap Indian Run
-Good mornings
-Rising Sun
-Inch worms
-Air Squats

-Then-
3 rounds
20 Triceps overhead
20 Curls
20 Goblet Squats
30 sec rest

(Go Heavy)
20 KB Swings
10-1 Mound mushers
1 Lap Mosey

15 KB Swings
7-1 Goblet Squats
1 Lap Mosey

10 KB Swings
5-1 Explosive Jump Squats
1 Lap Mosey

If time permitsā€¦

Cleans
Left Hand Ɨ 60 seconds
Rest 30 seconds

Right Hand Ɨ 60 seconds
Repeat if necessary

Cool down on our six.

The Park is Mine

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AO: Ground Pounder
Workout Date: 07/31/21
This is the final Carpex Q of this yearā€™s Q Swap Week with South Wake. Whatā€™s this Raleigh guy doing Qing this workout? Well, Your Humble Correspondent (YHC) signed up to Q before the Swap Week was announced and managed, via intense negotiations with BFF Disco Duck, to hold on to the slot. I did pick up a couple of Carpex shirts from Mudgear to make sure I represented appropriately.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
To give South Wake the full Carpex experience, Pledge that Allegiance
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Mosey to the playground and split into three teams, rotating in one team at a time to perform five pull ups while the other teams performed As Many Reps As Possible (AMRAP) Merkins, then squats. Continue until everyone has performed pull ups three times. Execution was clunky; YHC is still trying to smooth out how to pull this off, since pull ups usually get overlooked.
2) Mosey to the jogging path for Train Tracks. Repeato until each PAX has jumped for three cycles.
3) Mosey to rock pile and grab a rock for rock work in the open parking spaces. Curls, Overhead Press, Triceps Extensions, Bent Over Rows, American Hammers, WW1s, maybe others I canā€™t remember. Rep from the frisbee golf tournament comes over to ask how long we were going to be blocking the parking spaces. Did I mention there was a frisbee golf tournament going on in the park at the same time? We wrapped up and moved on. Totally forgot to call Grounder Pounders. Very missed opportunity.
4) Mosey to the wall behind the baseball field for 10-15-10 ā€œbenchā€work pyramid. Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches (LGCs), Derkins.
5) Mosey to restroom building for Balls to the Wall (10 count/PAX), Peopleā€™s Chair (10 count/PAX), and Australian Mountain Climbers x10 IC. Mosey back to playground for Mary.

https://www.strava.com/activities/5715822726

Mary:
Dolly x10 IC (WWW correctly begins to channel Callahan mumble chatter here)
Homer to Marge x10 IC
Rosalita x10 IC
Heel tap Freddy Mercurys x10 IC
WWW suggests Pamela Andersons, so I ask if he wants to demo and lead them. Affirmative. x10 IC
Not sure if there were any more exercises.
Stretching to close it out. Worldā€™s Greatest Stretch with Pigeon Pose. Not ā€œOlivia Newton John crap,ā€ as Forceps called it. LOL.

COT:
9 PAX (5 South Wake, 4 Carpex)
Announcements.
Prayers spoken and unspoken.

Naked Moleskin:
I had grand plans for a double train track exercise that met in the middle, but not enough PAX and three cycles were more than enough. Sheesh!
Someday I will figure out a smooth way for PAX to get in pull ups when bars are available.
T-claps to Site Q Forceps for the rockinā€™ 80s playlist. When he called the stretching Olivia Newton John crap, I totally thought he was dissing his own playlist and didnā€™t recognize A-haā€™s greatest pop hit.
When I called Little Gyno Crunches, DOA heard ā€œLittle Dino Crunchesā€. I could only imagine crunches with little T-Rex arms.
The dust up with the frisbee golf guys wasnā€™t really a big deal, he just asked how long we were going to be. I did enjoy The Park is Mine back in the 1980s and usually spend way too much time coming up with titles for backblasts so I just went with it.
Two for coffeeteria. YHC and WWW.
This was my eighty-sixth #F3Q21 #2021Challenge Q (eighty-ninth overall). Next Q is Saturday 8/7 at Catalyst for my seven year anniversary.
-Pigpen

QIC:Ā Pigpen
PAX:Ā WWW (Carpex), Peeping Tom (Carpex), Rikers (Carpex), HAZMAT (South Wake), Dusty (South Wake), Rico Suave (South Wake), DOA (South Wake), Forceps (South Wake), Pigpen (Carpex)
Workout Date: 07/31/21

We’re doing this again?

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FNGs:

Not today!
Warm Up:

SSH x20

5x Burpees for Boss Hog being late

10x Good Mornings

5x Burpees for Kosher being late

10x Daisy Pickers

Bolt 45s

Sir Fazio Arm Circles, Seal Claps, Overhead claps
The Workout:

Mosey over toĀ that hill

Bear crawl the hill

Mosey to the butcher’s mart parking lot for four corners – 5x star jumps, 10x merkins, 15x squats, 20x pickle pounders in cadence. Bear crawl the short lengths, jog the log ones. Repeato 3x times much to the chagrin of Slide Rule.

Regroup at the start and get introduced to the Devil Burpee by Slide Rule. Four corners with 5x devil burpees, 10x LBCs IC, 15x Homer to Marge, 20x Low Slow Flutter IC. Crab walk short lengths, jog long ones. Repeato 2x times.

Mosey back to the flag with a stop along the way for some Imperial Walkers.

At the flag we were treated to Roxanne – merkins on Roxanne, Plank Jacks on Red. Apparently the pax weren’t a fan of this song.
Mary:

Various mary exercises x20 IC, including an introduction to the Crab Cake and Breakdancer. A very questionable release of gas got the pax’s attention too.
Announcements:

Q Swap w/Carpex coming up
T-Claps (Recognition):

Boss Hog and Ricoh Suave for getting after it again
Prayer:

Unspoken

Welcome DOA

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5 HIMs at GP this morning including an FNG!

FNGs:Ā  DOA (See COT below)

Warm Up:Ā  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Willy Mays Hays, 20 ct Fozzie Arm Circles

The Workout: Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 50 ct Wall Sits (at least that was the intent but of course with Pikachu and Doc on the scene the count went rouge)

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders

Swap out rocks with boulders and mosey to parking lot.

4 sets of Bench press and Windshield Wipers

Return the rocks and mosey to the playground

Aikā€™n Arms & Abs using face cards (10s)

  • 40 Merkins
  • 20 3 ct American Hammers
  • 30 Dips
  • 20 Rocky’s
  • 30 ct Mountain Climbers
  • 20 3 ct Lunges
  • 30 Plank Jacks
  • 30 ct Chilcutt Planks

Mary w/ Dice:

PAX take turns roll two dice to get rep count and pick an exercise:

  • Mountain Climbers
  • Plank Jacks
  • SSH
  • 11 grueling Absolutions (thanks Doc)

COT:Ā Ā FNG Andrew AKA DOA came across the F3Southwake website during an internet search for workout groups. DOA did a great job keeping up with us but it took a toll as he was unable to stand or even sit during COT.Ā  While on his back (Happy Days pose), he shared he was in the Airforce and currently works as an electrician and has a wife and young child.Ā  Ā Maverick and Goose where thrown out as well as an obscure reference to an electrician with the same name as the company he works for but YHC felt that was too obvious and blessed him with DOA.Ā 

Announcements: F3 Picnic on Oct 12th. Sign up using the sheet so we don’t all bring mac n ‘cheese. UTI raising money for

Prayer Requests: Prayers forĀ  DOA’s wife who lost a parent recently, Noahs arc’s wife for healing.

YHC took us out.

Welcome back Rico Suave

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3 HIMs at GP this morning including Kotter Rico Suave!

FNGs: NoneĀ Ā 

Warm Up: Ā 10 Willy Mays Haze,Ā 20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10ct Pigeon Pose

The Workout:

Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 60 ct Wall Sits

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders

Return the rocks and mosey to the playground

Aikā€™n Abs

  • 20 LBCs
  • 10 WWIIs
  • 20Ā  Pickle Pounders
  • 20 x 3 ct Homer to Marge (10 standard, 5 single leg)

Aikā€™n Arms using face cards (10s)

  • 50 Merkins (diamonds)
  • 50 Dips (clubs)
  • 50 Mountain Climbers (spades)
  • 50 Plank Jacks (hearts)

Announcements: None

Prayer Requests: Prayers for Dauberā€™s daughter taking the ACT today. Ā Prayers for all our brothers dealing with financial, marriage or family issues.