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January 29 2021 – Westcott KungPOW (Burpees Extravaganza) QIC POTS

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PAX: , , , , , , ,

EC: 0 

PAX:  9

FNGs: 0 

 Warm Up:

52 Side Straddle Hops (SSH) and 2 Burpees

 The Workout: 

Mosey’d to church parking lot.

a. PAX partner’d up.

Partner 1

  1. Curls for the girls (with Rock)
  2. Overhead press (with Rock)
  3. LBC’s
  4. Triceps Extensions (with Rock)
  5. Freddie Mercury’s
  6. Goblet Squats (with Rock)
  7. American Hammers
  8. Lunges (with Rock)
  9. Bus Drivers (with Rock)
  10. Box Cutter’s

Partner 2

(Sprint to far end of parking lot)

  1. 5 burpees (rise and repeat)

b.  PAX regrouped to do 52 more Side Straddle Hops (SSH) and additional burpees

Mary: Mosey’d back to Westcott and PAX  provided several additional rounds of burpees and some ab work.

 Announcements: 

Ruck to Mama’s House in Fuquay and road side clean up for Hilltop Needmore  sometime in February

 Prayer: Fanny Pack’s M Courtney and Roger Roger’s friend Maggie.

Your Doctor Must Not Do F3

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A chilly morning that got warmed up in a hurry today at TBD. A certain PAX made an appearance in the Gloom today stating that he may have to modify, based on some doctor’s orders for a recently completed procedure. Technically, the care document he was given stated no physical exertion for 2 weeks, another PAX stated, “Well, your doctor must not do F3.” At times, F3 workouts, accountability, and brotherhood does make you feel superhuman. YHC was determined to pull out a few new exercise routines that I haven’t Q’d up before. However, YHC also vastly underestimated the amount of running to be completed at the workout in the pre-blast. Sorry fellas…please come see us at TBD again!

FNG’s: none
Warm Up: Everything x13. Good Morning’s, Frankensteins, Seal Claps, a quick mosey to the other parking lot, Overhead Claps, Sir Fazio’s (F/R), and Daisy Pickers.
The Workout: Here’s where I underestimated the distance and called a shorter run audible about midway through the routine. 11’s the long way in the parking lot. On one end, it was FoxHole Merkins (a WWI on the UP, a roll, and a hand release merkin on the UP…that’s 1.) The other end was Imperial Squat Walkers.

Next Up…we would do a Agility Ladder routine where YHC brought the fast feet ladder and some cones. Each PAX got a turn performing the routine of fast feet in and out in all squares of the ladder, followed by a quick side shuffle between cones, stopping at each one for an up/down. On each end, as PAX waited, we did Shoulder Taps IC and other other end we did LSF’s IC. We did this until all PAX got their turns in. PAX helped snatch up the toys and we moseyed over to the tennis court.

We assumed the People’s Chair position and waited until all PAX returned followed by a 10 count for all PAX. On to Jack Webbs 1/3 ratio. We started at 7 Merkins and counted down to 1. Final routine was about 70 seconds of continuous squats. Have a nice day!
Mary: Built into the routine.
Announcements: Monthly Fitness Challenge and channel on Slack…not too late to join and catch up!
T-Claps (Recognition): All the PAX for staying strong and no complaints despite false advertising by YHC.
Prayer: Continued recovery for my M and M of 187. Bondo stepped up to take us out.

05:52 Fast Pass Confirmed

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Well, it’s been a few weeks since I’ve had the chance to return to AO’s. I’ll spare the details, but it felt good to be back in the middle and at my second home, DISNEY! Great numbers today that braved some ball clenching cold. I think we all warmed up relatively quickly…. Tetanus brought an FNG and I had a disclaimer chat with him privately before we headed out… LET’S GO!

FNGs: Welcome Tush!
Warm Up:  Quick mosey around the PL return to circle up. SSH x50 w/ 2 sets of 10 at double time IC, Frankenstein x10, Windmill x10, OHC x10, Seal Claps x10, Pakistani Night Clubs (for M4L), Chinook x10 Fwd/Back, Arm circles R/L Fwd/Bck x10.
The Workout: Nice and easy mosey out of the lot to the elementary school PL. Circle up, Jack Webs x25, Standard Merkin x25.  Continue the mosey around to the circle by the football field entrance. Arms out as 6 rolls in and hold. OHC x15, Moroccan Night Club x15 , Al Gore w/ around the horn counts from 5 PAX w/ 10 count.  Continue the mosey in the big HS PL – Hand Release Burpees x10.

Mosey to the Abyss to punch our 05:52 Fast Pass – RIGHT ON TIME… 20 of us found accountability partners for a DORA. 100 Jack Webbs, 200 Squats, 300 LBC’s (IC to start, last trip up and down was single counts). Kicker was that partner 1 wasn’t just walking down and back up – but bear crawl down and up the stairs (thank you to 187 who did this about a year ago and I’ve done once since).  We made 2 solid trips bear crawling and 1 as a walk up/down.  Watching the clock, time for Mary.

Mary: Squat Hold for the 6. Big Boy Sit Ups x25, Homer to Marge 10 (+ L leg, R leg), Box Cutters x20. Have a nice day.
Announcements: Welcome FNG Tush!
T-Claps (Recognition): Nemo and ShamWow! for running EC. Emeril for the monthly challenge EC.
Prayer: For our country.  Breach took us out.

Not my A Game

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A down week in running allowed YHC to become a little more involved in the bootcamp scene that has been so badly missed so what better way to get back at than picking up a couple Qs. Been a while since I’ve been down in the Quay so figured I make the trip to PT. Researched some previous backblasts and noticed there hadn’t been a tour of Varina in a while. Unfortunately my memory left me and some of the locations were not what I remembered. Regardless it was nice to see a good turnout this brisk winter morning.

EC: Pikachu from home, Skidmark

FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Moroccan Nightclubs, Overhead claps, Seal claps, Good mornings
The Workout: 3 Indian Run lines mosey to the flag pole. The initial plan was for 21’s of WWIIs and Box jumps but the wall was higher than I thought and none of us earned an Olympic Medal in the high jump so we settled for step ups which ended up being quite time consuming. (modified)
Mosey to the giant wall for Preacher chair and then Ascending Testicles with merkins. Rumor was all Flex spending accounts were emptied and dental deductables not met so modified the testicles to Balls to the Wall after 1 set. 2 more sets of Preacher chair and BTTW.
Mosey to the home of the FV Democratic Party Headquarters or as many of us care to call it: Stephen’s Hardware. Jump up the rail for some side plank walks I guess. Quick feet as we wait for the 6.
Mosey to Aviator. Bear Crawl up the ramp as smell BBQ. Repeat.
Mosey the walk through wall for a set of dips, erkins, and derkins.
Mosey back to the park for 4 sets of Big Bang (reference exicon here).
Mary: 7 minutes in heaven. Yes, we did plank hold with various core exercises.
Announcements: 2ndF at Stick Boy, GrowRuck, GrowRuck light, heavy something. See Pablo for details. Monthly challenge
T-Claps (Recognition):
Prayer: Deadbolt hasn’t been feeling well. Hoping 2021 is better for most. YHC took us out

6 Men, 5 Presents, 4 Minutes of the Boss, 3 F’s, 2 Miles, and 1 Lady Stuck in the Mud

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The title above  says it all, but some details will be here in the BB. Very honored to take the Q at such a great AO on such a great day. YHC wanted to get to as many places as possible today on the wonderful grounds of Disney to deliver the Christmas Eve beatdown. Don’t say I never gave you anything…

FNG’s: No…but Snap saw a friend post-workout and it sounds like that fella may start coming around to workouts!
Warm Up: Everything x 12. Good Mornings, Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers and a quick mosey lap. It was a this time that the 6 men returned from helping the 1 lady. Mosey over to the bottom of the big frisbee golf hill and split into two groups. We would need these groups for a couple gifts today.

The Workout:

Present 1: Two groups. Group 1 stays on the path and does AMRAP SSH until Group 2 returns. Group 2 does 5 burpees, takes the big hill, 10 squat jumps at the top, moseys along the ridge to do 15 merkins at the end, and mosey’s back. Then group 2 gets their turn. Indian Run to the community center, 2 lines.

Present 2: Group 1 Bear Crawls the length of the lot and at the end does AMRAP Monkey Humpers. When group 1 reaches the end and starts exercising, it’s group 2’s turn for the bear crawls. Mosey over to the wall behind the school.

Present 3: The whole PAX does a People’s Char for a 15 count per PAX. 2 Lines, Indian Run over to the large high school parking lot.

Present 4: A stacked up 4 corners with the whole group. 10 Hand Release Merkins, Sprint the long stretch down, then stack on 15 Star Jumps, then lunge walk the short end, the stack on 20 LBC’s IC, then sprint the long run back, then stack on 25 Pickle Pounders IC. 2 Line Indian Run back for Mary…was hoping to get to the Abyss, but not this time.

Present 5: YHC threw on the tunes. The great Bruce Springsteen and the E-Street Band! Their rendition of Santa Claus is Comin to Town is a bit over 4 minutes. So the Mary routine would be…
Mary: Constant AMRAP Squats with a burpee on every “Santa Claus is Coming to Town”. During the sax solo, we did SSH. I think we did, 16 burpees during the song… Have a Merry Christmas!
Announcements: Only 1 SW workout tomorrow at KungPOW…5:30.
T-Claps (Recognition): Deadbolt and DoubleD holdin it down on Christmas for us. The 6 Men (Deadbolt, Oboe, Dumbo, Buford, MadDog, and Roger Roger) helping the 1 Lady out of the mud up on the road. Apparently, she skidded off somehow this morning….HIM!
Prayer: Every PAX shared a hope for 2021 for their family. YHC shared that as men, we often want to fix problems, destroy obstacles, and provide solutions. Whereas we have many opportunities to do this, we shouldn’t lose sight of the times we are simply supposed to be present and walk beside someone else in their struggles and their pursuits…even those in our own home. YHC has been learning this lesson lately and wanted to share and challenge. There is the 3rd F, 2nd F was enjoyed by several after, and I’m hoping the 1st F delivered at Disney on this Christmas Eve. YHC took us out. Honored to be among these mighty men this morning!

DB and M4L 2020-21 Reunion tour kickoff

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I love Disney.  It’s always been one of my favorite AOs.  I remember the beta opening and Co-Site Qing it with Kid Cracker.  So much to do, well lit, away from homes and no cars.   🙂  So that’s why this morning, M4L and I decided to leave those grounds and head for a dimly lit, residential street with more cars that I counted on!

We wanted to bring back an old favorite – the Jamison Park hill.  Jamison Park was the original 12 Oaks (look it up) and it was great to see 7+ pax from the 12 Oaks hood make the journey to the east side for our Beat Down.

I planted the Shovel Flag on this 35 degree, cold, damp, foggy morning as 25 #HIM showed up in various clown cars.

FNGs: None

Warm Up: At 5:30 on the dot – we were off.

  • Mosey out of the soccer field parking lot and head to Middle Creek High School.
  • Stop at first intersection – Merkins x 20
  • Hand Release Merkins x 20
  • Mosey to end of road near Jamison Park entrance
  • I forgot what we did
  • Quick disclaimer to use your inside voices and we entered Jamison Park

The Workout:

Thang 1:  Pakistani Dora

  • Gather at the bottom of that big ass hill (At Jamison Park Drive and Wesley Ridge)
  • Partner up for Pakistani Dora – one partner runs hill – other partner does reps with cumulative counts
    • Turkish Get up x 100 (audible to 75)
    • LBC x 200
    • Squats x 300
  • It sucked but great effort
  • Even great effort by the White Accord that was paralyzed for several minutes by the sheer amount of man candy beside her car

 

Thang 2:  The 7-11

to celebrate M4L’s first job in America – we moseyed to the half pipe for a round of 7-11s

  • In the half pipe – do a set of 7s with Squats one one side – Star Jumps on the other side (6-1, 5-2, 4-3, 3-4, 2-5, 1-6)
  • When you cross in the middle at the bottom – do 11 merkins (every time)

Jail break to flag

Mary:

Bondo will be turning double Respect on Saturday so he led us in Mary

  • Side plank dips
  • Pickle Punders

Announcements:

  • Social tonight at bombshell – HIM only – so M or 2.0
  • BBQ

T-Claps (Recognition):

  • Praise to Bondo son for coming thru surgery

Prayer:

  • Peakweek co-worker
  • Fanny M
  • 187 M
  • Breach Mother

Here was namorama:  https://youtu.be/ywSU0FwHhB0

Breach took us out with a great message

This is the way…Over and Back, Up and Down…

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Well, it’s been 8 weeks since I’ve been surrounded… As most of you know, I’ve been out of commission serving the family while my wife recovers from surgery.  I’d like to thank everyone who reached out, it meant a lot. While we still have a bit to go, I’m able to get out a bit more! So why not take the Q…. It is Disney, so what would it be without some direction… Which way should I go? We’ll go together… This is the way.

FNGs: NOPE
Warm Up: Mosey around the lot, circle up for 50 SSH IC, Frankenstein 10, Imperial Squat Walkers x10, Standard Merkin x10. Mosey a bit for 5 Burpees.  Mosey again.
The Workout: Thing 1: Over and Back- Reached the smaller side lot by the baseball fields. PAX Lined up down a single row. Burpee Dan’s were on the menu. It’s a stack-em up. 1 Burpee to start, lunge walk across the lot, 2 burpees, lunge walk back, 3 burpees…. to 10. We mixed in some crab walk and bear crawls.

Thing 2: Up and Down: Standard pyramid work. 10-50, 50-10. Standard Merkins (10), WW1 (20), Squat (30), Mtn Climbers (40ish..), SSH (50) – all exercises in cadence. Together. We went up and then came back down.  Mosey back for Mary w/ a waive to the abyss. Not this time.
Mary: Popcorn mix – Wide Grip Merkings, Box Cutters, LSF, Homer to Marge, Pickle Pounders, LBC’s, all 20 counts.
Announcements: Frosty – Saturday 12/5 6-10 from Possom Trot (Ruck event to 5 AO’s in FV)
T-Claps (Recognition): Full House for mapping the 4 mile EC. YHC joined him at 0450.
Prayer: 187/M, Quiver’s friend and his M – see his 3rdF donation, PAX recovering from COVID, Fanny Pack’s M surgery 12/20.

Bday Q #2

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It was a little cooler this morning than yesterday but at least it was dry. Good to be back at The Nut with some familiar faces and a great showing with 13 total PAX in attendance. Thanks to all for coming out this morning and allowing YHC the honor to lead.

FNGs: None

Warm Up:

After the F3 mission statement quiz/refresher we did a quick mosey around the parking lot and circled up for
– Good Mornings x 10 IC
– Daisy Pickers x 10 IC
– Windmills x 10 IC
– Imperial Walkers x 10 IC
– Hillbillies x 10 IC
– SSH x 20 IC

The Workout:

We moseyed to the side parking lot where it became apparent that another group (Gladiators?) had infringed on our territory so we continued the mosey around the back to avoid potential conflict with the offending party. We settled on the circular loop for a modified version of 4 corners. PAX numbered off and split into 4 groups 0f 3 (and one group of 4 to account for the odd number).

Each round consisted of 4 exercises – one at each cone. Traveling between cones took place via alternating between crab walk, bear crawl, crawl bear, and lunge walk. At the completion of each round, we moseyed to the gate and back (roughly 200m round trip).

Round 1 – 20 counts of each exercise: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 2 – 15 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter
Round 3 – 10 counts each: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 4 – 5 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter

We collected the cones and moseyed back to the front of the school. After partnering up, partner A ran a lap around the parking lot while partner B did an exercise until partner a returned then partner A did the exercise while partner B ran. Round 1: Irkins, Round 2: Dips, Round 3: Step ups

With 5 minutes remaining, it was then time for…

Mary:

American Hammers x 20 IC
LBC’s x 20 IC
Homer to Marge x 10 IC w/ each leg up

Announcements:

CSAUP this Sat.

YHC BDay Q continues tomorrow @ Possum Trot

Beer mile coming soon – check FB/slack for details

T-Claps (Recognition):

Thanks to Moby for the chance to lead his site.

Good to see Flanagan out on the EC run.

Prayer:

Moby has a friend whose 6 month old has an abdominal obstruction.

Prayers for those struggling with health, finances, marriage, mental health. Reach out to those you haven’t seen in a while and check in. You never know who may be struggling silently.

Thanks again for the opportunity to lead this morning. It was an honor. We are stronger together.

Kick in the Face at KungPOW

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FNGs: None
Warm Up: Things happened in the darkness.
The Workout: Apparently, I learned that what happens at KungPOW, stays at KungPOW. We don’t talk about KungPOW! There were coupons, rocks, Merkin Suicides, and a long fire hose Indian Run. The rest… well, you’ll have to talk to one of the fine gentlemen in attendance that day. We did leave a lot of footsteps in the frost at the church.

Mary: We reviewed the Mission and Core Principles of F3.
Announcements: CSAUP ruck style on Dec. 5th. CSAUP beer style with toys for tots on Dec. 12th. Oak wood 24 to benefit healing transitions in December.
T-Claps (Recognition): The great fellasof Westcott for welcoming YHC to their hood! Tetanus for pushing hard back into the gloom.
Prayer: YHC’s M, POTS cousin and family, unspoken. YHC took us out. Honored to be here.

Burpees, Busch Latte & Biscuits in an Eddie Van Halen Tribute at Kung POW

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This morning – we honored the passing of a great one – Eddie Van Halen.  It was great to see the 12 Oaks Clown Cars roll up.  Midget almost jumped the curb in the Lexus.  YHC had been up since 3:15 and was fire’t up – lets do this

FNGs: None

The Workout:
Warm Up:

  • Double D took the flag and led us out of Wescott and over the the Church back parking lot.  We played a little frogger on Sunset Lake Road
  • I found a bluetooth speaker in the mulch so I decided
  • Gathered in a circle – YHC explained who we were honoring.  To begin the tribute – the Pax did “Burpee Eruption”  this was continuous burpees through the 1:30 Eddie Van Halen classic solo – “Eruption” – that sucked
  • Good Mornings x 10
  • Mountain Climbers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

Thang 1:  Running with the Devil

Van Halen Fact:  They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth.  In 1978 –  Eddie was just 23 years old when they released their debut, self-titled album.  It had 11 songs and was only 35 minutes in length.  The opening track was “Running with the Devil”

11s while Running with the Devil played on loop

  • Bottom of Hill – Merkins
  • Top of Hill – Squats
  • 5k pace on the run or faster

Thang 2:  “Panama”

Van Halen Fact:  Released in January 1984.  This was the final full length album to feature the original members.  This album produced the bands only #1 single on billboard – Jump.    The kid on the cover was based on a famous Italian work of art called a “Putto”

Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat

  • 60 Body Weight Squats (20 per round)
  • 60 WW1 (20 per round)
  • 60 SSH (20 per round)
  • 30 Burpees (10 per round)
  • 60 Mountain Climbers (20 per round)
  • 60 Merkins (20 per round)

Thang 3:  Hot Summer Nights

Fact:  Eddie Van Halen could never read sheet music.    Gene Simmons produced their 1st demo disk.   5150 named after mentally disturbed person.  Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge

  • Cackalaca Choo Choo  (All this to 5150’s “Hot Summer Nights” on Loop)
    • Pax in a plank hold in large circle
    • 1 pax goes around the circle jumping over feet of planing pax
    • Every two jumps – he does a burpee
    • Next pax leaves and goes around

Double D led us back to my truck with shovel flag flying!

Mary:

  • Low Slow Flutter x 20
  • LBC x 20
  • Have a nice Day

Announcements:

Dumbo 3rd F at Holly Springs Food Bank

T-Claps (Recognition):

Prayer:

  • Unspoken
  • Famunda with some job uncertainties
  • YHC took us out

 

2nd F

  • We had sausage biscuits and Busch Latte