Posts

Not Your Average Hump Day In The Gloom

/in , /QIC:
PAX: , , , , ,

I was especially excited this morning. After all, I created my first F3 Shovel flag the night before and even had time to throw some camo paint on it. Got to the AO and set up shop as I stared at my masterpiece waving in the wind. I wasn’t alone though. There was a dark colored truck in the lot. Then the men’s bathroom door swung open and YHC assumed it was lipstick for sure with his IBS and all, but to my surprise it was Dahmer. Shortly afterward an unfamiliar PAX walked up as we were about to start by the name of Sea Legs. We met Mr. Kotter with greetings of welcome.

Warm up:

The Windmill X10, SSH X25, Imperial Walkers X12, The Frankenstein X10, wide squat stretch OYO for 10 count… and a mosey down to the outside corner of the soccer field.

The Workout:

B.L.I.M.P.S around the soccer field stopping at each corner for an exercise. PAX started at Corner 1 with an exercise, then moseyed along the long stretch to Corner 2,  stopped for an exercise, sprinted across the short stretch to Corner 3, stopped for an exercise, moseyed down the back stretch to Corner 4 and stopped for an exercise, before sprinting back to Corner 1.

Round 1: The “B” round…..5 burpees to start us off and a mosey to Corner 2. Five more burpees and a sprint to Corner 3. Five more burpees and a mosey to Corner 4 for 5 more Burpees before sprinting back to Corner 1…total of 20 burpees for Round 1

Round 2: The “L” round…..10 lunges for each corner with a mosey on the long stretches and  sprints on the short sides

Round 3: The “I” round….15 imperial walkers at each corner with a mosey on the long stretches and sprints on the short sides

Round 4: The “M” round…..20 merkins in the corners with a mosey on the long stretches and sprints on the short sides

Round 5: The “P” round……25 plank jacks in the corners with a mosey………..and sprints………….

Round 6: The “S” round……30 squats in the corners with a mosey……….and sprints

Mary: We were at 6:15 exactly…and so Name-O-Rama began

Announcements: Reminder to all that we need to fill up the Q Sheet and to frequently check Slack

T-Claps: Sea Legs for posting after 7 months absent

Prayer Requests: Continued prayers for Wiggly, and prayers for Forceps and his family. Prayers for all our military and their families

Ultimate Frisbee

/in /QIC:
PAX: , , , , , , , , , , , ,

13 PAX  for some fun!

EC: Buttermilk, Norm, Martini, R-22, Beater and Breach

FNG– None

Warm Up:

SSH, Imperial Walkers, Hillbillies and 5 burpees OYO due to a tardiness

The Workout:

We broke off into teams, light color vs dark color shirts. It was very hard to see the frisbee this morning. I think the dark team won…just saying. Once the frisbee hit the ground…many times these exercises followed: merkins, lunges, diamond merkins, SSH and mountain climbers.

After talking with Yosimite I had the frisbee. Made contact with a few PAX and I had one that had cones…Great, everything was covered. Not exactly, HIM showed but forgot the cones! Not calling any names.

Mary: No time left.

Announcements: Buttermilk’s Church, Hope Community (Mina Project) is having a fundraiser. Selling boxes of cookies home-made. Support this worthy cause by sending Buttermilk message for order. Discussions of the safety of PAX playing ultimate since it’s so dark. Several are exploring some other options. More information to follow.

Prayers: Forceps Family, Armpits brother-in- law has MS/not doing well, Norm travel mercies rest of the week and Unspoken

February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

/in , /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

 

The PAX for Crazy Ivan packed the parking deck.

 EC: Deadbolt, Full House, Roger Roger

 PAX:  20

 FNGs: None

 Warm Up:

 Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

 The Workout: 

 PAX partner’d up.

Partner 1

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Floor press / bridged (20 reps)
  4. Side to Sid Lunge (Willy Mays Hayes (20 reps)
  5. Kettlebell Swing (20 reps)
  6. Goblet Squats (20 reps)
  7. Up right rows (20 reps)
  8. Dead Lifts (20 reps)
  9. Overhead Triceps Extensions (20 reps)

Partner 2

Run up stairwell, back down and around the block. (Not Town Hall – lol)

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Happy Birthday 16-bit

Forceps son’s memorial service 2/29 12:30 ET at Hope Church (Apex)

Banana Seat sending update on Wrightsville

M4L – F3 Meal March 14 (Sat)

Check Slack for upcoming announcements

Prayers:

Wiggly’s family for loss of his father.

Flannigan’s upcoming heart tests.

Coal Ash’s  Brother in law’s father is battling cancer going into hospice care.

Unspoken,

Military, and First Responders.

Water Fountain in the Bathroom? No, but it smells like someone is dying in the Men’s room…

/in /QIC:
PAX: , , , , , , , , , , , , ,

FNGs: Welcome Fatback- Homicide Detective city of Raleigh, brought out by Rainmaker
Warm Up: Rainmaker was rolling in late with our FNG- PAX did SSH until they arrived and joined the circle. YHC then delivered the pre-workout FNG speech while we did SSH.  (about 4 minutes of SSH) Pax mosey to the top of Ting Park for IW x10 HB x10, Windmills x8, Mountain Climbers x25
The Workout: Pair up based on Speed. Pax went in opposite directions around park. Each time they met Double Merkin Burpees x10. We repeated this four total laps (2 Miles) Burpees were about every 1/4 mile.  Next we mosey to the bottom of Ting Ramp for Merkin Suicides. At each lamp post (12 total) 2 merkins at post and then 2 back at bottom of ramp. 48 total Merkins during suicides.
Mary: We were running short on time, so YHC sang Mary Had a Little Lamb while we did Suicides.  Yoga cool down during COT
Announcements: Tremendous work on coming together for our brother Forceps this past weekend. Memorial Service for his son this weekend at Hope 12-2
T-Claps (Recognition):  A lot of Cotters this morning came out for a good start to their week. Welcome back Bigalo, Particle Board, Rainmaker and our FNG Fatback for pushing hard.
Prayer: Leahy Family, Rainmaker’s fellow officer Chris lost his wife at 41 from a virus. A gentle reminder if your sick, stay home and get well. Even a small virus can turn deadly. Rainmaker to follow up if the family needs any support, other than our prayers.

 

 

Last Man Standing

/in , /QIC:
PAX: , , , , , , , , , , , ,

YHC had been thinking about this Q for a few weeks and trying to figure out how to pull it off. I wanted to make sure everyone pushed themselves but we all stayed together. How we could modify and keep the integrity of workout in tact. It was challenging to pull off but I think it well this time. I’ll reflect more on it and take suggestions on how to improve. The main even was pre-blasted so everyone knew what was coming.

This is also a great workout to prepare for the South Wake Beer Mile in October.

EC: Deadbolt, Mookie, Skidmark

FNGs: None

Warm Up: Very minimal as we got right to it. 25 SSH, 10cc IW, 10cc Hillbillies

The Workout: Last man standing theme. Down to the tunnel and runs were completed on the long portion of the greenway

  • 1/4 mile run and a minimum of 5 rep exercises completed in certain amount of time.
  • 1st round needed to be completed in 2:40 (includes running and exercises)
  • 2nd round 2:35
  • 3rd round 2:30
  • So on and so forth
  • We completed 12 rounds for 3 miles with the last at 1:50 return and completed the exercises. At this time we had 6 Pax still in: Snap, Pablo, Pikachu, Lipstick, Lucky Charms, and Skidmark
  • If you didn’t make the cutoff time you ran to until leaders were coming back and then did exercises with the group.

Indian Run around the complex with stops to 10 counts of erkins, derkins, and dips, 10 burpees OYO, 10 box jumps, and 25 merkins.

Return to basketball court

Mary: 10 minutes of stretching

Announcements: Long Ass Run Saturday. 22 milers start at 0715 from New Hill. 14.5 mile from New Hope Church Road at 0815, 0930 South Point Mall. Details on Slack.

T-Claps (Recognition): Pax this morning really pushed themselves. Lipstick somehow managed to run a lap, do exercises, take a shit, and make the next run in time. Quite impressive!

Prayer: Wallabee, Bernie’s family, Buford’s friend, those battling addictions

Like a Box of Chocolates

/in /QIC:
PAX: , , , , , ,

FNGs: None

Warm Up:  Seven PAX showed up after a pre-blast of sweets and sweat.   Jog around parking deck; circle up by chair and mystery Valentine’s Day heart shaped box and executed the following exercises:  25 SSH, 10 Daisy pickers, 10 Don Quixotes, 10 O/H claps, 10 seal claps.

The Workout:  PAX counted off and then paired up.  Dauber went solo with an odd number of PAX.  Each PAX went to the box of “chocolates “ and pulled out a card.  15 Cards total.  Two exercises on each card:  an exercise for KB and another one.  Lots of mumble-chatter initially but it soon quieted down.  High-tempo workout for sure – everyone kept moving the entire time.

 

Mary:  No time left on the clock for her.

Announcements:  ATT run, need support with water via bike (see Slack)

T-Claps (Recognition):  First timers to Crazy Ivan (Snap?, Sassy, Noah’s Ark and LipSync)

Prayer:  Raising up Forcep, his family, his son.

2ndF at Harvest Moon

 

An honor to lead. -Dauber

Curb Appeal.. 10 PAX Post to TBD for a Valentine’s Day Dress Rehearsal

/in , /QIC:
PAX: , , , , , , , , ,

Open spot on the Q-sheet and another opportunity for YHC to continue his SouthWake tour. This time through familiar territory. TBD is one of many AO’s that is operated out of Womble, the home of many memorable beatdowns and sunrises.

Though familiar territory, YHC arrived early to mark the back lot beyond the soccer fields. Planted the flag, greeted Deadbolt as he made his way to start EC along with Dahmer, who also arrived early. There were many exercises on the menu this morning. YHC pulled a Maybelline by writing them down in chalk on the pavement along with a series of marks to help PAX know where to start and stop.

Arrived back to the flag to witness a series of cars start to roll in. Pots, Java, Oboe, Cinder, Snap, Fanny Pack, and yes- a Midget sighting. After a series of fartsacks and numerous alarm malfunctions this week, he made it.

At that time, FIA started rolling in. Not sure of their workout this morning, but the amount of gear that was being carried to the picnic shelter was significant. Whatever was planned possibly included a week long trip afterwards. 5:30 hit..no FNG’s. Go Time..

Warm Up: Light jog around the lot, leading PAX to the first tennis court on the right for shuffles around the perimeter of the court, alternating lead leg on direction of the shuffle. Exited the first court and proceeded to the next for a rinse repeat and then back out to the lot, leading PAX to the far end of the lot to circle up for the following:

Imperial Walkers IC X10, Hillbillies X10, Good Mornings X10, Prison Squats X10, Bat Wings-Fazio F\B X20, Seal Claps X20, Overhead Claps X20. Mosey to the shelter single file past the FIA workout and to the left around the soccer field Indian Run style.

The Workout:

Brought PAX almost to the backside of the lot, where we converged for some lunge walks back to the speed bump in the center. Instructed PAX to find a parking spot and fill it. With each PAX occupying a parking space, they would sprint to the opposite space directly across and plank hold for the six.

Within this parking space, PAX would perform 1 burpee and mosey back to the start. Sprint back to opposite space and perform exercises in the following pattern

1 burpee, 2 curb merkins- sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins- sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins (in retrospect, pretty much the same as curb merkins)-sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins, 5 Dips-sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins, 5 Dips, 6 Nipplers-sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins, 5 Dips, 6 Nipplers, 7 Shoulder Taps-sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins, 5 Dips, 6 Nipplers, 7 Shoulder Taps, 8 Squats-sprint back

sprint forward (plank hold for 6)

1 burpee, 2 curb merkins, 3 derkins, 4 Erkins, 5 Dips, 6 Nipplers, 7 Shoulder Taps, 8 Squats, 20 LBC

Group mosey’d back to the speed bump to find the words “BEAR CRAWL” in front of them, so that’s what we did for about 25 yards to the marks YHC had chalked up earlier. At the marks, PAX continued their mosey in single file around the lot where we encountered an “X” along one of the parking spaces, which indicated the entry point for PAX to grab some curb for some curb plank shuffles. PAX proceeded in a single file plank with both hands on the curb shuffling down the line. After about 12 parking spaces, we landed on another “X,” which signified the end of the shuffles. Continued mosey, which transitioned to an Indian Run to the rock pile on the other side of the park. A quick check of the PAX, YHC noticed that we still had some trailing PAX, so instituted an impromptu set of squats while the six came in. With tight formation in tact, continued the Indian Run to the rock pile.

Instructed PAX to pick a rock that will challenge them, but nothing too crazy which would prevent them from performing 20 reps. Circled up for some arm work.

Wonder Bras X10, Curls X10, Triceps X10 (in cadence)

Rinse\Repeat X15 and X20

Indian Run back to the right side tennis court. Lined up along the long side of the court for some Jack Webbs in 1:3 ratio- Merkins and Air Presses in cadence, with a sprint intermission back and forth to the point of origin. Got to a 6:18 ratio before Midget asked when the work out was going to start..That’s when YHC knows he’s done about half the workout and coming off 3 days rest… Did one last sprint intermission and took PAX to the far end tennis courts for some balls to the wall-fence style X20 in cadence.

Circled up for Mary

Mary: Low Slow Flutter X20, LBC X20, Pickle Pounders X20, Homer to Marge X20, Regular Plank, Right Arm\Right Leg up, Left Arm\Left Leg up, Downward Dog, Left over Right, Right over Left with quality hamstring and calf stretches, and one last Good Morning for good measure. Have a nice day.

Announcements: Check Slack for 3rd F opportunities. YHC has your Q at Cletus this week- Happy Valentine’s Day
T-Claps (Recognition): Deadbolt and Dahmer on EC. All PAX for the quality effort in all phases today
Prayer: Continued prayers for Wallaby, Yousef’s son, First Responders and Military.

YHC took us out.

As I’m writing this backblast, I know we are all deeply saddened to hear the news Forceps shared today. Please keep Forceps and his family in your prayers. We are here for you, brother.

Only 12 poles…

/in /QIC:
PAX: , , , , ,
PAX: Snap, Pikachu, Emeril, Java, Dawgpound, Buford

FNGs:none
Warm Up:SSH, windmills, fazio arm circles, high knees, butt-kickers, and karaoke.
The Workout: Tabata style: 20 seconds of exercise, 10 seconds of rest, 3 sets each of 4 exercises for a total of 6 minutes per set of exercises.

Set 1 (lower body): Lateral jumps, Pop squats – wide squat followed by narrow squat (dubbed “Rice Crispies” by Dawgpound), jump lunges, sumo squats with kick

Ran to the top of the ramp for Set 2 (upper body): scorpion dry docks, dips, balls to the wall, and burpees.

Indian run around the park to the bottom of the ramp where we did 12s/ladder.  Sprint to the first light pole, do one merkin jog to the bottom of the ramp for 12 star jumps all together, sprint to second pole, do two merkins, jog to the bottom for 11 star jumps, etc etc

Mary: started Mary going around circle and each pax picking an exercise and 10 count.
Announcements: New permanent F2 at Food Lion on Thursdays at 6
T-Claps (Recognition):
Prayer: Pikachu’s wife, Snap’s employment

Ivan gets competitive

/in /QIC:
PAX: , , , , , , , , , , , , , ,

YHC pre-blasted Crazy Ivan as being something different – a little bit of competition for the pax.

FNGs:

None today – a shame
Warm Up:

Warm up

Warm up lap around the interior of the parking deck – YHC set up some cones on the other end to mark the lap course for the remaining circuits.

SSH x20 IC

Daisy picker x10 IC

Fazio Arm Circles x10 forward/backward

5x burpees OYO for Lipstick being a bit late

 

The Workout:

Pax grab their kettle bell and circle up for circuit 1:

1x Burpee
6x Turkish Getups
10x Squat Thrusters
20x One arm kettlebell swings
Run a lap

After round 1 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 1 with the faster pax from each pair adding 2x burpees each round.

After two rounds of that circuit we circled up for a round with “big bertha” – YHC’s 60lb kettle bell that doesn’t get enough love. We passsed the bell clockwise between pax with each pax doing one overhead press each. Then we passed it back counterclockwise to keep ourselves balanced (with another press.

We then moved on to circuit 2:

1x Turkish Getup
6x Midget Getups
10x Merkin Kettlebell slides
20x Bell Slaps
Run a lap

After round 2 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 2 with the faster pax from each pair adding 2x turkish getups each round.

Mary:

Midget cookie pouch x10
Single leg deadlifts x5 each leg slooooooooow
Homer to marge SW style x10 + x5 each leg – all with kettlebell
Homer to marge exicon style until YHC was tired
Announcements:

2nd F/3rd F – Travis Manion Foundation fundraiser at Bombshell tonight. $5 per pax that show up.

Greenhouse build at Holly Springs food cubbard tomorrow

U-Turn will be different – read pre-blast and expect the differences to continue for the full month

ATT long ass run 22Feb20

New AO Prison Yard – Crooked Creek Park at 0500 on Tuesdays.

June 4th 100 mile backpacking trip – 4 days. See Double D for details.

T-Claps (Recognition):

Lucky Charms for kicking my rear
Prayer:

Wallaby and all pax whose families are dealing with addiction – both those battling and those supporting them. Midget’s friend going into detox.

Rash of cancer scares in local community.

Full House’s client’s wife with brain tumor – successful surgery for lemon sized tumor! Full recovery expected.

UTI’s co-worker Carolyn went from full cancer to remission!

YHC’s wife’s back issues have resurfaced – psychologically tough to have issues that were solved reappear for no good reason.

What’s the Standard F3 Penalty for…

/in /QIC:
PAX: , , , , , , , , , ,

…a whole lot of mumblechatter? Haven’t heard this much since last weekend at Ground Pounder. A new undisputed mumblechatter champion AO? We’ll see. So let YHC know I f there’s an answer to this question. The standardized penalty I used today was 10 burpees OYO. Too soft?

FNG’s: None
Warm Up: Mosey to the former Ivan lot and circle up for ( all IC) SSH x 20, Seal Claps x 10, Overhead Claps x 10, Hillbillies x 10, IW x 10, and Frankenstein x 10.
The Workout: Stop 1 on the journey to get stronger. Each of the 11 pax took turns running the loop of the Ivan lot while remaining pax did an exercise AMRAP together. When runner returns, another pax leaves to run the loop.  Pax switches AMRAP exercises. Go until all pax run their loop. AMRAP exercises were: 3 rounds merkins, 3 rounds WWII’s, 2 rounds alternate lunges, 2 rounds sumo squat jumps, 1 round of LSF’s.

Next stop, the bandstand. Pax on the grass does a 20 count of exercise IC while pax on the bandstand does BTTW. Then pax switch spots.  4 rounds of this with IC exercises being: step ups, irkins, dips, and derkins. Pax up top switched between BTTW and People’s Chair.

3rd Stop, the picnic shelter. Half the pax did continuous SSH IC while other pax “bench crawled” the picnic tables around the square. Pax switch roles. Each man bench crawled and did 50 SSH. If you don’t know what bench crawls are, Skidmark was the first Q to intro me to these.

4th Stop, there’s always rocks to throw around. YHC rotated exercises and all done IC for a total of 45 reps per exercise. Curls for the Girls, tricep extensions, squats, rut rows, and rock spanks. Mumble chatter was extensive during rock spanks. Punishment? The aforementioned 10 burpees OYO. Pax were quick to blame each other for this penalty.
Mary: Tried to get back quickly for Mary but to no avail. Time up as we entered the TBD cage
Announcements: Greenhouse build this weekend. Drop an HC or a DM to @Dumbo. @ Mookie has a goal to Q southwake everything this month. Get out to support one of this HIM’s Q’s. He’s at Tiger Blood tomorrow with a fresh routine to deliver.
T-Claps (Recognition): All the pax who counted cadence while I had my balls to the wall or otherwise occupied in my own beatdown this morning.
Prayer: Our F3 brother Wallaby and family, Pikachu’s M, relief from back pain/injury, our military and nation. YHC took us out.  Thanks my F3 brothers for taking me inside and empowering me to lead and get stronger with you.