Smalls – F3 South Wake

Flexibility at Red October

October 11, 2021/in Red October /QIC: Dauber
PAX: Cancun, Dauber, Gump, Money Pit, Smalls

FNGs:none
Warm Up: Led Mutiny and RO PAX with good morning, SSH, seal claps, overhead claps, and windmills. Midget unsuccessfully tried head-locking two guys going for a walk around the path. “A” for effort brother.
The Workout: My pre-blast informed PAX it was going to be a “kettlebell” workout. Cancun listened. I had brought an extra bell hoping one of the two PAX I called out would come. Gump took my spare kettlebell. No matter, the show must go on. Smalls and Money Pit were ready to roll but with TRX straps. Plan was to do a pyramid workout with three rotating exercises with reps of 5, 10, 15, 10, 5 moving on to the next three exercises with same number of reps. That lasted for almost one go-around. I learned as a young Lt. “flexibility is the key to air power” and just rolled with it. PAX swapped between bells and straps. YHC even added a jump rope. Lots of swings, figure 8, lawn mowers, squats, thrusters, overhead press, curls, midget love handles, step ups, etc. Some exercises from our six too including low slow flutter, straight arm curls, WW II, …. Reps varied between 10-25, mostly 15X
Mary: Joined Sprinkler and Mutiny PAX at tennis courts for low slow flutter, burpees for POTS, good mornings…
Announcements: CSAUP, Hollyfest support needed….see socials
T-Claps (Recognition): 10 yr anniversary of F3 – miracle Rojas naming; welcome back Kotter – Pumps
Prayer: injured PAX; Those struggling with COVID; Sprinkler took us out -great story about young man in your church. UNSPOKEN

Honored to lead; great seeing all the RESPECT out there this morning. – Dauber

Mutiny in South Wake

October 1, 2021/in Mutiny /QIC: Pigpen-Raleigh
PAX: Breach, FedEx, Fonzie, Fram, Frisco, Gump, Money Pit, Pigpen-Raleigh, POTS, Smalls, Sparky, Sprinkler

AO: Mutiny
Workout Date: 08/16/21

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises

Main Event:
1) Dora 1-2-3 (100 Merkins, 200 LBCs, 300 Squats)
2) 10-15-10 pyramid in the shelter: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins
3) Partner up and grab rocks for partner rock work across the soccer field. One Partner performs AMRAP (As Many Reps As Possible) rock exercise while the other partner runs across the soccer field and back. Flapjack. Switch exercise once second partner returns. Repeato until Mary time. Various exercises were called: curls overhead press, etc.

https://www.strava.com/activities/5801453955

Mary:
Various abdominal exercises.

COT:
12 PAX (6 for Mutiny, 6 for Red October)
Announcements and Prayers

Naked Moleskin:
This was my ninety-fourth #F3Q21 #2021Challenge Q (ninety-eighth overall). Next Q is Wednesday at Possum Trot.
-Pigpen

QIC: Pigpen
PAX: Mutiny: FRAM, Fonzie, Sparky, Breach, Sprinkler, Pigpen
Red October: POTS, Frisco, Smalls, Money Pit, Gump, FedEx
Workout Date: 08/16/21

The Rope is Thick…and the Pipe is Sweaty!

September 28, 2021/in Prison Yard /QIC: Fanny Pack
PAX: 16-bit, Bobby Boucher, Bondo, Breach, Double D, Fanny Pack, Kosher, Smalls, Sunshine, Woody

All I know is the title of this Backblast contains two statements that WERE said by PAX at today’s workout. I just don’t know sometimes…

FNG’s: none
Warm Up: SSH x25 IC, Seal Claps x10, Overhead Claps x10, Imperial Walkers x8, Hillbillies x10, Good Mornings x12, Daisy Pickers x8, Squats x15
The Workout: PAX took turns leading various counts of the following ground exercises (most of which attached the plank position). Merkins, Shoulder Taps, Peter Parkers, Mountain Climbers, Pickle Pounders, El Lobos, more Merkins, LSF’s.

Pain Stations: The timer was a runner doing a short lap. The stations were Tire Flip, Pain Stick Squat, Kettlebell full swing to overhead, Kettlebell Row, Ballistic Curl with mace, Blockees, Battle Ropes, Dumbbell Bench press w/ 45’s, Brick Shoulder Progression. Everyone got in about 2 whole rounds.
Mary: Time for more distributive leadership. These PAX are good! PAX took turns calling Mary exercises which were: LBC’s, Freddie Mercury, Homer to Marge, WW2’s, Side Plank Stretch, 6 In. Hold, Box Cutter, Merkins, LSF’s.
Announcements: Brute CSAUP Oct. 16th. Breach has lots of free Apple Pie LiquidIV, 3rd F channel has info regarding partnering with town for Holly Fest.
T-Claps (Recognition): Sunshine in the house!!! Back out in the Gloom brother, we are better with you!
Prayer: YHC and job/career transition, Ricoh…F3 brother and family recovering from COVID/family still with illness, Sprinkler mom. Bondo took us out!

TRX – Can’t Get My Feet In

September 13, 2021/in Red October /QIC: Gump
PAX: Banana Seat, Gump, Smalls

3 PAX doing some high intensity TRX with input for all. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups, dirkins, box jumps.

Red Trail of Tears (8/31/21)

September 2, 2021/in Prison Yard /QIC: Fram
PAX: Breach, Deadbolt, Double D, Gillette, inspector gadget, Money Pit, Mookie, Smalls, Sprinkler, Swisher Sweets, Woody

YHC had a very late ask in the evening if I wanted the Q spot as it was open…Sure I said why not. I’d been kicking around a plan in my head for Prison Yard for the past month to shake it up a bit. So 12 PAX gave it a “try”.

FNGs: None but we had a new guy for some EC…will continue to EH him.
Warm Up: Disclaimer on not really having a plan…but only kind of a plan. Mosey on the red trail to the twin peaks. 7 min jog. SSH 20 I/C
The Workout: 5 modes of conveyance up the first hill past the pond. At the top 2 squats with stack’ems (finished with 10 reps) each time to the top. Mosey to the bottom do LBC until six is in. Rinse and repeat 5x. Jog-up, Backwards jog, Bear crawl, Crab Walk (See Facebook post on whether is was ruled as cruel and unusual punishment) and Jailbreak.
Mary: 4 rounds. Heel taps, half dead cockroach then with each leg up, butterfly, Freddie Mercury.
Announcements: Iron Pax Challenge, 9/11 hero’s run
T-Claps (Recognition):
Prayer: American’s in Afghanistan, Country, Leaders

TRX to the MAX

August 30, 2021/in Red October /QIC: Gump
PAX: Gump, Money Pit, Santana, Smalls

4 PAX doing some high intensity TRX. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

Nice Little Total Body TRX Workout

August 16, 2021/in Red October /QIC: Gump
PAX: FedEx, Frisco, Gump, Money Pit, POTS, Smalls

Big group of 6 PAX doing some high intensity TRX. A visit from Carpex @Frisco. Great work gentlemen!

FNGs: none
Warm Up: Pigpen led the warmup for both groups
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

My Forearms are Toast

August 9, 2021/in Red October /QIC: Gump
PAX: Gump, Money Pit, Smalls

3 PAX doing some high intensity TRX. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

The Warden is back at the Yard

August 3, 2021/in Prison Yard /QIC: Breach
PAX: 8 Bit, Banana Seat, Breach, M4L, MadDog 2020, Money Pit, POTS, Smalls, Sprinkler, Woody

10 Pax showed up for an original Prison Yard smoke session.

8-bit, Sprinkler, Pots, Banana Seat, Woody, Midget4Life, MadDog 2020, Smalls, Money Pit and the Warden Breach o the Q
Warm Up: Mosey around the parking lot and then 22 counts reps of SSH, Imperial Walkers/Hillbillies, Windmills, and Good Mornings

The Workout: 8 stations of fun with a partner, partner one is on the apparatus, partner 2 was alternating between Merkins and LBC’s ( 2mins of work with 15 secs rest between sets)

Station 1- The devil keg, Full clean and press

Station 2- Pain Stick- Between the legs Rut Rohs

Station 3- Med Ball Squat and Toss

Station 4- Weight Plate- straight arm lat raise

Station 5- Fire hose- Squats

Station 6- Hurdle- up and over jumps

Station 7- Battle rope- Double arm waves

Station 8-Proud panda jump rope

Mary: 5 mins of ab meltdown- 22 count reps of Lo-slow flutter, Homer to Marge, heel taps and Pickle Pounders

Closed in Prayer:

Party Favors at Red October

July 26, 2021/in Red October /QIC: Dauber
PAX: Dauber, Forceps, Gump, Noah's Ark, Smalls

FNGs: none

Dauber’s Birthday celebration with kettlebells and TRX strands.

Warm Up: Led Mutiny and Red October PAX in Good am, seal claps, overhead claps, sir Fazios, SSH and Windmills.
The Workout: Rinse and Repeat (R & R0 (2X) exercises 10-25 reps:

KB Group 1: Swings, Rut rows, Lawn Mowers

KB Group 2: Figure 8, thrusters, Tricep

KB Group 3: Goblet Squats, Upright rows, Plank Taps

TRX drills with Gump calling the exercises: YMCA (Up, out, down); Curls, Wings, Squats, etc. R & R 2X

KB Group 4: From our six: KB over chest, six inches, thrusters, straight arm curl

Mary: Joined Fram for killer AB workout on tennis court. Have you seen his abs? Damn.

Announcements: Help Pikachu move on Saturday; Ultimate frisbee next week; I am sure I am missing something….apologies

THANK YOU so much for your kind Birthday wishes

T-Claps (Recognition): Great job LED with FV road sign – F3 South Wake; Wedding anniversary of POTS and his M, Kari!

Prayer: Forceps’ son (David) in the woods – traveling; Injured PAX; Kari and POTS celebrating 25 yrs of wedding bliss – Congratulations! All men who are married – blessings over you and your loved ones. UNSPOKEN.

Honored to lead you men. Thanks Gump for the TRX exercises! -Dauber

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