Tag Archive for: Shooting Blanks

Inspired

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I’ve been out of town for a few weeks with work and some vacation.  I was keeping up with Slack to see all the great mumblechatter about the Qsheet and the push by Lipstick, followed by Sardine to lead.  I knew I wouldnt be around earlier in the week, looking down the line I could see these dudes werent playing around, not much was left but I did find Cletus open for Friday.  LFG

Warm Up: 

  • SSH, good mornings, windmills, willie mays haze, franks
  • Mozy through the baseball field spectator area and train everyone on the workout for Thang 1

The Workout:

Thang 1: DORA Obstacle Course

From the far entrance of the Cletus baseball fields, pair up and switch off until DORA is completed.

Partner 1 starts on the DORA exercises – 100 Merkins, 200 LBCs, 300 Squats

Partner 2 makes their way to the center snack shack.  On the way they…

  • Complete Carioca in either direction, splitting the distance until they reach the bleachers
  • Picking either set of bleachers, go up and then down the entire height of the seats
  • Once complete, mozy to the dugout and complete ball walkers from one end to the other.  Balls2Walls while walking on hands.
  • Mozy around the snack shack and return mozy to Partner 1 to switch off

*** Quick Intermission for 15 Penalty Burpees for late arrivals ***

Thang 2: 7s on the Hill

We mozy’d from the far baseball entrance around the back of the fields to the small hill between 2 fields.

  • Bottom of Hill start with 1 burpee
  • Run Up Hill
  • Top of hill, 6 Big Boy Situps
  • Run Down Hill
  • Repeat adding/subracting 1 until the last round is 6 burpees and 1 Big Boy Situp.

Mary: Pickle Pounders, Heel Taps, Homer2Marge

Announcements:

  • Look out for an opportunity to volunteer for HollyFest.
    • Setup, F3 Tent Time, Tear Down, Town Support

Prayer:

  • Skittles will be going on a mission trip in September

@Woody @Sombrero @Highlife (Raleigh) @Jolly @Skittles @BlueCrush @Wiggly @School Bus  @Lube @3rdDay @Firefly @rivers @wildhorse @Foot Fault @Shooting Blanks

Homer to Rock at Purple Cobra

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PURPLE COBRA BACKBLAST — 5 PAX

After a mosey, we warmed up and headed to the wall:

  • Balls to the Wall
  • People’s Chair, one leg at a time

Thang 1 — Rock Work

Three rounds:

  • Ground Pounders
  • Goblet Squats
  • Rut Rows

Then:

  • Pullovers
  • American Hammers
  • Homer to Marge—with a rock, courtesy of Best in Show

Thang 2 — Next Man Up

PAX worked through the parking-lot squares, Next Man Up style, while the timer ran around the building.

That carried us right to the finish.

5 PAX. Rocks moved. Legs smoked. Work done.

Finished with fellowship and both hot and cold brew.

Prayers for Layoff’s dogs passing away this last weekend and father struggling with dementia.

Finding Our True Selves after TBD

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Pre-blasts with all of the “characters” that have made it out to TBD so far this year.  Not their true selves but the ones AI has assigned the,

1. **Best In Show** (represented by the black poodle with the blue ribbon) 2. **No Doubt** 3. **Sardine** 4. **Firefly** (with the glowing chest) 5. **Stovepipe** 6. **Clunker** 7. **Breach** (in tactical gear) 8. **Flip Phone** (holding the phone) 9. **BlueCrush** 10. **Stumpy** (shorter and standing on a small stump) 11. **Ka-Chow** (in the red racing suit) 12. **P.S.I.** (wearing the gauge shirt) 13. **Midget for Life** (MFL) 14. **Vasoline** (the man in the bright yellow and black suit with metallic sleeves) 15. **Banana Seat** 16. **FedEx** (the man in the brown courier uniform) 17. **FRAM** (there are two characters wearing ‘FRAM’ gear, this could be the group) 18. **Choppa** 19. **Bleeder** 20. **Abe** (the first character of Abraham Lincoln) 21. **Jellybeans** 22. **Nemo** 23. **Woody** 24. **Shooting Blanks** (the young boy with the ‘target’ shirt)

Warm Up: 

  • SSH, Merkins, good mornings, windmills, fazios fwd and back, franks
  • Mozy around the soccer fields to the stage

The Workout:

Thang 1: Steps, Erkins, Steps, Derkins, Steps, Dips, Steps

10 Steps Each Leg, 10 Erkins, 10 Steps Each Leg… You get it

Thang 2: Rocks in the dark lot

Headed to the dark lot with the rock pile, picked up the flat rocks

1. Push rock forward and crawl to it, push in again, keep going until you get to the other side of the lot

2. Walk the return trip doing curls for the girls on the way.

3. Overhead Press and Tricep Extensions

4. Put both hands on the rock and maintain contact with the rock and push it forward like a sled.
5. Walk the return trip doing curls for the girls on the way.

6. Overhead Press and Tricep Extensions

Thang 3: The Broad-Jump Burpee Ladder

Line up the PAX at the end of the parking lot.

1.Broad jump forward as far as you can, then immediately drop and do 1 Burpee.

2.Broad jump forward again, drop and do 2 Burpees. Continue this pattern all the way up to 5 Burpees. 

Mary: Hello Dollys, Low slow flutters, WW2s, Heel Taps, Homer2Marge, Homer2Marge (again… again…)

Announcements:

  • Volunteer June 12th – https://f3southwake.slack.com/archives/C8VU9BS0K/p1779283022783959

Prayer:

  • Prayers for MadDog’s wife as she begins cancer treatments.

Neighbors New and Old

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I texted ahead to Flanigan the night before.  I didn’t want to just assume that I had the Q, not sure if one of the regulars had called dibs.  He said it was all mine.

I parked in the lot a little earlier than I might have normally.  I’m the Q, I had to cross the U-Turns, I wasnt sure if we still “planted the flag” in the same place (I forgot to ask).

Also a little early, Flanigan arrived by bike and parked in the school’s bike stand.  Cornholio, Blue Hen, and Shooting Blanks followed.  Shooting Blanks caught my tag from the night before as he was headed to Purple Cobra, came to meet some of his new neighors instead.  He was going to be late to Purple Cobra anyway 😀

It was great to see the Nutcracker Q and catch up a bit as we went throught the workout.  Awsome time PAX!

 

Warm Up: 

  • good mornings, windmills, fazios fwd and back, franks

The Workout:

Thang 1: The Coupon 7s

  • The Setup: Grab your rocks. Set up two lines approximately 40 yards apart. Exercise A is performed at the starting line with the coupon. Rifle Carry the coupon to the far line, perform Exercise B with the coupon, and Rifle Carry it back.

  • The Math: Reps always add up to 7 (1 of A / 6 of B, 2 of A / 5 of B… up to 6 of A / 1 of B).

Location Exercise Description
Starting Line Block Overheads Full press from chest to locked out overhead
Travel Rifle Carry Block held at chest level, arms engaged
Far Line Goblet Squats Hold block vertically at chest, drop hips low

Thang 2: The DORA 2×3

  • The Setup: Partner up.  2×3 beacuse we had 5 PAX.  3 Blue Shirts and 2 Non Blue. Blue Shirts run a lap while non-blue chip away at the total team reps. Swap when Blue Shirts return.

  • Reps

    • 100 Carolina Dry Docks (Shoulders/Triceps)

    • 200 LBCs (Core)

    • 300 Monkey Humps (Quads/Glutes)

 

Mary: On the return we did Lunge walks down a stretch of the parking lot, low slow flutters, WW2s, Heel Taps, Homer2Marge, Pigeon Pose, Side plank Crunches, Homer2Marge (again), Boat Canoes, Runners Pose

Announcements:

  • Volunteer June 12th – https://f3southwake.slack.com/archives/C8VU9BS0K/p1779283022783959

Prayer:

  • Prayers for MadDog’s wife as she begins cancer treatments.

1k Rep Challenge

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Warm Up: Fazio Arm Circles, Good Morning, Windmills, HillBillies, Imperial Walkers   

The Workout:10 Reps of 10 Exercises for 10 Rounds.

10 IC -SSH,

10 -Bobby Hurly

10-Merkins

10-Burpees

10 IC -Mountain Climbers

10 IC -Peter Parkers

10 IC -Plank Jacks

10 -Squats

10 -Calve Raises

10-Alternating lunges.

Announcements: Run the Quay. 

Prayer: Ka-Chow SATs

TBD Celebrating 61

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Warmup: Squats, arm circles, squats, merkins. Followed by 10 burpees because M4L and Banana Seat were late. That’s right 5 per late PAX 🙂

Main event: Maximize the site features and celebrate the number 61.

First stop: Nice brick wall next to Hunt Center. We had six PAX, so we counted off 10 each x 6 for 60 plus 1 bonus. Three rounds of BTW and preacher’s chair. Why is it called preacher’s chair?

Next stop: Split rail fence behind Hunt Center. Three rounds of arm/shoulder work: Erkins alternating with derkins. For each round of derkins, we placed our feet on an different rung of the fence.

Next stop: Front corner of parking lots for leg work: Squats and lunges and Turkish getups.

Next stop: The grassy hill behind the Hunt Center. At least three rounds with multiple exercises at top and bottom. Squats, merkins, leg swings, erkins, derkins, etc.

Ended this tour with lunge walks up the wooden steps.

Mary: Just enough time for everyone to choose their favorite “worst” exercise. Banana Seat – monkey humpers. Midget – absolutions. PST – burpees. Shooting Blanks – heel taps. Best in Show – side plank hip raise. Yogurt – American hammers.

My pleasure and HONOR to lead.

Note: This year’s photo plus 2022 BDay Q Cletus. Both taken with the same iPhone 8 🙂

 

Cletus Backblast — Brendan Looney WOD (OTM to the AMRAP)

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We kicked off with a 10‑minute alternating OTM grinder, because nothing says “good morning” like trying to cram 40 air squats into 40 seconds while pretending your legs aren’t already on fire.

  • Minute 1: 40 air squats / 40‑second effort
  • Minute 2: 5 pull‑ups (or rows if you’re equipment‑challenged) + 10 push‑ups
  • Rinse, repeat, question your life choices
  • 1‑minute rest that felt like 6 seconds

Then we rolled straight into a 10‑minute AMRAP

         81 walking lunges (yes, eighty‑one… because 80 wasn’t spicy enough)

  • 24 plate G2O (ground to overhead for the uninitiated)
  • 200‑meter run to shake out the regret

PAX moved, PAX groaned, PAX bonded through mutual suffering. Classic Cletus.

Noise Ordinance – Full-body Tabata

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Three for full-body Tabata @ Noise Ordinance 🔊

Enjoyed the mumblechatter!

Shooting Blanks Six Inch

Noise Ordinance & Build-a-Bear Collide

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Warm Up: 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

    • Lap around the church
    • Bear Crawl Bear
      • Burpees x1
      • Squats x2
      • Burpees x3
      • Merkins x4
      • Star Jumps x5
      • Burpees x6
      • Squats x7
      • Burps x8
      • Merkins x9
      • Star Jumps x10
    • Lap around the church
    • Lunge Walks Bear
      • Burpees x11
      • Squats x12
      • LBCs 13
      • Merkins x14
      • Star Jumps x15
      • Burpees x16
      • Squats x17
      • LBCs x18
      • Merkins x19
      • Star Jumps x20
    • Lap around the church
    • Skipping Bear
      • Low Slow Flutter IC x21
      • Squats x22
      • LBCs x23
      • Merkins x24
      • Star Jumps x25
      • Low Slow Flutter IC x26
      • Squats x27
      • LBCs x28
      • Merkins x29
      • Star Jumps x30
    • Lap around the church

Mary: Stretching

Announcements:

Prayer:

  • Bondo’s kids are adopting a baby – prayer for healthy outcomes
  • UTIs Dad

Cletus – Four corners

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7 Cletus PAX endured 400+ reps in a four corners workout that included legs, arms, core, and other fun exercises. We even (unfortunately) had time to do Motivators™️ at the end. Don’t know what those are? I hope you get to find out soon!

Coffeteria with the Crazy Ivan crew afterwards was a great time. Thanks for bringing that, BnB!

Well done, men!

Abacus the OG Foot Fault Shooting Blanks BnB Stumpy Ka-ChowÂ