Shooting Blanks – F3 South Wake

Rain or Shine

May 9, 2025/in Cletus /QIC: Abe
PAX: @p.s.i, Abe, Shooting Blanks, Yogurt

FNGs: none

Warm Up: SSH, Windmills, Frakensteins, Imperial Walkers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: We took off in light rain on a string of pearls workout towards downtown. My dogs ate my exercise dice, so we opted for popcorn style. We stopped at random stops for exercises like merkins, squats, calf raises and core. We even took a trip to the top of block on main and did LBCs outside of Nightingale. Swung by Town Hall and headed back home. By our return trip, the rain had stopped and we were treated to a nice sunrise.

Mary: We joined up with Crazy Ivan for joint popcorn Mary.

Announcements: Yogurt celebrates 60 years on Earth at Nutcracker next Tuesday!

Prayer: unspokens

Moleskin: F3 is held rain or shine, hot or cold (only exception being lightning, I don’t mess with that). Showing up and putting in work when it’s uncomfortable builds resolve and helps prepare us for those uncomfortable moments in everyday life. Do the hard thing.

Kettlebells and Bear Squares

May 2, 2025/in Cletus /QIC: Mr. Terrific
PAX: @p.s.i, 16bit, Batboy, Best In Show, BnB, Foot Fault, Harry Carey, Linedrive, Moose, Shooting Blanks

FNGs:na Warm Up: 1/2 mile mosey with intermittent stops for hill Billie’s, imperial walkers, Frankenstein, sir Fazio arm circles, home school high fives, step ups The Workout: Cletus crew rolled up on Ceazy Ivan and joined there thang. Kettlebell and coupon circle with 11 stations for 2 rounds. 30 seconds in, 15 seconds rest.
mosey to the tennis courts where PAX spread to each corner. When transitioning from a corner to another tennis court the PAX crawled a bear squares. Corners were Merkins, side straddle hips, squats and big boy sit-ups. Mary: Picking up cones. Announcements: Everyone shared what they do for a living and encouraged one another to support each other as possible. T-Claps (Recognition): Prayer: Brian’s surgery, girl recovering from copper head bite, Pittsburgh families effected by tornado and man that feel from the stadium at Pirate’s game

Monkey Humpers and Bear Squares

May 1, 2025/0 Comments/in Noise Ordinance /QIC: Mr. Terrific
PAX: Best In Show, BnB, DownRange, Shooting Blanks

FNGs: n/a Warm Up: Mosey to various benches in the neighborhood for step-ups, dips and irkins.
The Workout:

Five PAX made it happen calmly while enjoying rock music.
Warm up required crossing the street and the HIM encouraged passing traffic with Monkey Humpers while waiting for the green light.
We made good use of stray cones with bear squares, paired with balls to the wall. 2 bear squares, burpee broad jumps to the wall, balls to the wall while waiting for the 6. Then repeat.
There was also a circle of squats, each PAX called led count of squat style exercise, recovery mosey, then circle of Merkins where each PAX led a count of merkin style exercise.

7s of Monkey Humpers / Carolina Drydocks with backwards mosey to strength the knees between

Mary: Popcorn Mary Announcements: Paint the fence at Sugg Farm T-Claps (Recognition): n/a

Prayer: Friend (Brian) with cancer diagnostic and hopefully a simple procedure, Shooting Blanks’ daughter, Downrange’s family traveling, BnB’s renovations

Dance Pop Mosey!

April 4, 2025/in Cletus /QIC: Mr. Terrific
PAX: @p.s.i, BnB, Foot Fault, Mr. Terrific, Shooting Blanks, Yogurt

Music played for entire workout, including an AI song with a happy singer encouraging us. We were supposed to name her (it?) but we totally forgot amongst the mumble chatter.
Here is the Cletus Dance Pop song for your enjoyment!
FNGs: n/a
Warm Up: Side straddle hops, rotating side straddle hops, Frankensteins with flair, Daisey pickers, hillbillies, imperial walkers, seal claps, home school high five
The Workout: Mosey to 7s Star jumps / Lunges I/C with Karokes in between
Mosey to Wall for people’s chair and balls to the wall
Mosey to Aussie Pullups and Squats
Mosey to tower for popcorn plank exercises
Mosey to Lunges
Mosey to Rock exercises (curls for the girls, tris for the guys, rut rows, ground pounder, wonder bra and one more)
Mary: LBCs, reverse LBCs, Heel taps, Homer to Marge, Picke Pounders

Announcements: T-Claps (Recognition): Prayer: Tax deadline stress, World Peace and avoiding world war whatever

Shining Stars at Purple Cobra with an FNG

March 26, 2025/in Purple Cobra /QIC: Mr. Terrific
PAX: @skittles, Abe, Batboy, harry carry, no doubt, Shooting Blanks, timber

FNGs: Timber

Warm Up: Multiple mosey and stop for thunder-hops, frankenstein, imperial walkers, hill billies. Mosey to the wall by the baseball field for step ups, merkins, dips for 2 rounds

The Workout:

Got coupons from the rock pile and did 2 sets of movements before the Q selected a PAX to select a number between 1 and 5. Each number selected was for a different station. The PAXs bear crawled the selected station, leaving their rocks for the moment. We hit all the stations and hit station 4 twice. After completing the exercise at the station the PAX bear crawled back. We repeated this for what ended up being 6 rounds.

Kevin Harts
Mike Tyson
Big Boy Sit ups
Preacher’s chair
Star jumps

We then mosey’d to the playground for Derkins, Urkins and dips

Mary: American Hammers, Box cutter, LBCs, Heel taps, Homer to Marge

Announcements: Abe is collecting food for the food cupboard

T-Claps (Recognition): PAX that helped Shooting Blanks move on Saturday.

Prayer: A hiker named Jason passed away this last weekend unexpectedly, prayers for his family. Also for grand-daughter.

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

January 23, 2025/in Noise Ordinance /QIC: Flip Phone
PAX: @sardine, 2 dollars, Breach, LED, lube, Mr. Terrific, Shooting Blanks, Sprinkler

FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags! Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.

Some mosey. Shoulders, Chest, Legs Oh My!

July 17, 2024/in Downtown Train /QIC: Pumpkin Spice
PAX: 3rd Cousin, Bobby Dall, Choppa, firefly, lube, MadDog 2020, no doubt, P.S.I. 006, Quiver, Shooting Blanks, TomTom, Woody, Yocal

FNGs: None

Warm Up: Mosey to The Block garage, SSH, GM, Arm Circles, Seal Clap.

The Workout:

Three Rounds: 15-10-5 Reps

Inverted Rows, Carolina Dry Docks, Squats, Mosey to Amphitheater

Derkins, Erkins, Dips, Mosey to Garage

2. Three Rounds: Peoples’ Chair and BTTW

3. Three Rounds: 10 reps each exercise

Step Ups/Box Jump, Bulgarian Single Leg Squat, Copperhead Squat

Mosey back to Flag

Mary: Around the Horn

Announcements: Check 3rd F channel for opportunities.

Prayer: Pax traveling, those who have lost a loved one, those struggling with sickness.

Downtown Train Birthday Bash 59

May 13, 2024/in AO Post /QIC: Yogurt
PAX: @bestinshow, Abe, Batboy, BnB, Bobby Boucher, Brexit, Compton, Cupid, Fanny Pack, firefly, Gump, Hasselhoff, Shooting Blanks, TomTom, U.T.I, Wild Turkey, Yokel

Warmups: Good mornings 10x, Bat wings 10x 4 positions, Sidestradle hop 59x for bday

Main Event: Mosey to stage area in front of HS Culture Club

Absolutions 10x

Complete circuit around library with three stations. Each station with three exercises: arms/shoulders, legs, core.

Partner up for counts and form. Complete 59 reps between the two of you.

Station 1: Merkins, squats, LBCs 59 reps

Between: Absolutions

Station 2: Side planks, lunges, WWIIs 59 reps

Between: Jack Webbs

Station 3: Patty cake Merkins, squat hold, American hammer 59 reps

Finale: Sprints in parking deck

COT: Announcements: Accept the challenge. In this case, consider signing up for the Triangle Sprint Triathlon. Super easy.

Fence painting on Monday, May 20

Prayer requests: Hasselhoff job situation/opportunity

Unspoken

Second F: Coffee by Abe and Wild Turkey

Fresh strawberries by yours truly.

Honor to lead. Thanks for helping celebrate my birthday.

Sciatica is my wife’s name!

May 7, 2024/in Purple Cobra /QIC: Fram
PAX: @p.s.i, Best In Show, Bleeder, BnB, Bobby Boucher, Bondo, Cupid, DownRange, Jellybeans, Kenny G, Kosher, LED, Nickelback, Pac-Man, Pumpkin Spice, Pumps, Ricoh_Suave, Rubics, Shooting Blanks

FNGs: None (5 PaX split off and Rucked)

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows.

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock. Two lines for parking lot Indian runs. The man at the back did a burpee (Stack’em) and ran to the front while PAX did an exercise. I/C Exercise when meeting in the middle. (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock. Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form.

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer: Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out.

Friends Old and New

April 22, 2024/in Downtown Train /QIC: Abe
PAX: 3rd Cousin, Batboy, Best In Show, Bobby Boucher, Bobby Dall, Fanny Pack, firefly, Gump, Hasselhoff, M4Life, Nemo, no doubt, Psi, Shooting Blanks, Slide Rule, Yokel

FNGs: none

Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs

The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.

Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.

Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.

T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!

Prayer: Midget and his family for their loss.

Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.

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