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Sprinting uphill to freedom

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FNGs: None
Warm Up: Short Mosey to bottom of parking lot. Hamstring Stretch, Windmills, Good mornings, Quad Stretch, Downward Dog, Calf Stretch. Grabbed coupons to mosey down to bottom of old 18th hole.
The Workout: 3 cones were placed at a long, medium and short distance from bottom of hill. 15lbs, 25lbs, 40lbs DB placed at the cones. The workout was full sprint up the hills to the various distances. Short Cone roughly 25yds. 5 reps, Medium Cone 50 yrds, 3 reps, Long Cone 75 yrds 2 reps. After each sprint the PAX needed to do an upper body exercise of choice at 10-15 reps. The cycle was OYO.
Mary: Butterfly Crunch, Half Dead Cockroach, Oblique Crunch with a 10 count hold at top. All exercise I/C of 15.
Announcements: CARPEX swap,
T-Claps (Recognition): Deadbolt B-Day.
Prayer: Men that need to share all plights in life as not sharing affects all aspects of life. Sprinkler friend dealing with wife and had come through bad divorce.  Rest unspoken

The Blocks are No Longer Hidden

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I love to Q at this place…just so much to do on the grounds of Disney! Apparently, we’ve recently had the addition of 20 cinder blocks as permanent fixtures to this AO that were cleverly hidden in a grove of trees. Well…today YHC pulled up to see that those trees had been cut back significantly, exposing our hiding place for the blocks. But, the blocks remained. YHC was unsure if he was going to use them, but was glad they were still there. At the end of the workout, all PAX jumped in to re-locate them to a more secure…hopefully undisturbed location for future use. 8 PAX travelled quite a bit throughout Disney covering nearly 2 miles today on their fast pass to fitness.

FNG’s: no
Warm Up: Good mornings IC x 22, followed by a mosey to the community center where we circled up for Frankensteins x 10 IC, Seal Claps, Sir Fazio’s (F/R), Overhead Claps all x12 IC.
The Workout: We moseyed to the back wall of the school for a quick 22 count of People’s Chair and Balls to the Wall IC.

We then moseyed over to the bowl for Dirkins, Step-Ups, Irkins, and Dips…in that order, x 10 for round 1, x 15 for round 2.

We then quickly moseyed over to the “L” and partnered up. To run the “L”, one partner went up the hill toward the library stop sign to do 11 Star Jumps, while the other ran toward the hill at the elementary school to do 7 WW1’s. When partners returned to meet in the middle, they did Patty Cake Merkins, starting with 3 and getting the count up to 8 before stopping. Each time partners met and did the exercise they would travel opposite directions.

We then did an Indian Run all the way back to the flag for some Mary.
Mary: Mary was kind of Mary, and kind of not. Everyone grabbed a cinder block for Mary. It consisted of: LBC x 22IC, 22 Chest Press w/block, 7 Blockees (block burpees), LSF x 17 IC, 17 Chest Press w/block, 6 Blockees, Dying Cockroach x13, 13 Chest Press w/Block, 5 blockees, 10 American Hammers x10 IC, 10 Chest Presses, 4 blockees, 7 Pickle Pounders IC, 7 Block Presses, 3 blockees, 5 Superman’s on the Up and Down, 5 Block Presses, 2 blockees, 3 Absolutions, 3 Block Presses, 1 blockee to finish. Have a nice day!
Announcements: Q Swap next week! Disney is a site!
T-Claps (Recognition): Dahmer and POTS for getting all in that bush finding a new hiding place for our blocks!
Prayer: Unspoken. YHC took us out!

Y’all Busted My Rock!!!

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A humid day down in the valley known as Possum Trot. 7 HIM gathered to be sure that nobody was alone or got left behind. We made some noise with the sledgehammer, somebody broke the rock POTS was using and he got salty, Sprinkler made some “noise” during COT, and we took the hill together several times.

FNG’s: nopes
Warm Up: SSH x 40 IC, Windmills, Seal Claps, and Overhead Claps x 7 IC, Imperial Walkers and Hillbillies x 10 IC, 22 Squats.
The Workout: A quick mosey for all PAX to grab a rock of choice and a short Cusack up to the entrance end of the lot to circle up for Shoulder Press x 15 and Merkins x 15. There were 3 stations in the rotation for the day: rock circle, tire flip & sledge, run the hill with 10 Merkins.

The rock circle continued with all PAX counting out 15 counts of any rock or ground exercise of choice. Partners would rotate out to either flip the tire/sledgehammer together or run the hill with Merkins. At no time, was any man supposed to be alone in a spot…because that’s what we do in F3. There was a constant rotation during this activity and no brains were bashed in as tires were flipped and hammers were swung. So, that’s nice.

All circle exercises included (sometimes several rounds), but not limited to: Merkins, American Hammers, Should Press, Curls for the Girls, Tricep Extensions, Squats, Rut-Rows, WW1’s, LSF, Homer to Marge, Burpees, Star Jumps, Ground Pounders, and more!
Mary: After putting our toys away we moseyed to the tennis courts for a Bear-Crawl/Sprint Back series we did 3 times in decreasing distances.  Finished with 22 counts of the following for Mary: LSF’s, LBC’s, Dying Cockroach, Homer to Marge, and Superman’s.
Announcements: Q Swap next week. CarPex guest Q’s will join us, but all AO’s remain open!
T-Claps (Recognition):
Prayer: Banana Seat daughter Ella receiving some medical treatments that are needed (prayer and praise). Our military, first responders, leaders, spoken and unspoken. Honor to lead at the OG SouthWake AO.

Everything but the Tire

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YHC took the Q at Prison Yard as part of his self-imposed accountability to get out a bunch this week because…I’m fully healthy again and the body is cooperating, so no excuses! Lots of toys on the Yard today sponsored by YHC, Breach, and Sprinkler and we got to touch just about everything. YHC had a different plan in mind originally, but about 2 mins. before warm-ups, I changed my mind to challenge the “you vs. you” factor. Right now, there’s a lot of items that can be used on the Yard…concrete slabs of different sizes, bricks, pipes, parking signs, steel rebar… they are apparently doing some renovations at Hilltop Needmore. If YHC had known or had enough time to survey, I would’ve told the guys to keep it in the trucks and use what’s here. 12 Strong HIM posted for a mostly quiet battle against the self at Prison Yard today.

FNG’s: No new transfers
Warm Up: SSH x 35 IC, Good Morning’s x15 IC, Sir Fazio’s x 10 IC F/R, Merkins x 22.
The Workout: 14 total stations, 12 of which were set to be 100 rep count stations. The other two were quasi obstacle course style using Farmer’s Carry w/tractor weights, heavy bag carry or Railroad Iron Press x 20, an agility challenge (either ladder or burpee cones) and 1-2’s with the hand weights.

The other 12 stations for 100 reps goal count were: 25 lb. plate Halos, 25 lb. plate Bus Drivers, 45 lb. dumbbell triceps extensions, 15 lb. steel mace warrior squat, 20 lb. kettlebell Midget Cookie Pouch, 25 lb. kettlebell snatches, 40 lb. kettlebell swings, Pain Stick Shoulder Press, Pain Stick Curls for the Girls, Fire Hose Squats, and Blockees.

We did not take accountability counts at the end, but YHC got 7 full-stations, with 75 reps at 2 others. So for next time we do this, remember what you did, and do just a little bit more. I will add that YHC did not do the blockees, which I think was the beast of all the stations most likely.
Mary: Put the toys back into vehicles.
Announcements: Q Swap at Carpex in 2 weeks. Still a spot open at Ragnarok. Carpex Q’s come to us next week…get ready!
T-Claps (Recognition): Thanks Breach and Sprinkler for providing lots of coupons to use today!
Prayer: Those addicted…lots of OD calls to EMS these days right here in our community. Fram and his daughter reading…a praise!!! YHC celebrates 19 years of marriage…it takes work! YHC took us out…great to be back in the circle!

Magic Number 36

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Three years ago today several neighborhood friends dragged me to Kenny’s Grave to suffer a beat down by Banana Seat.  All I can really remember about it was how disappointed I was every time he said “recover” because I really thought that meant we got a chance to catch our breath.  Boy, was I wrong.  But here we are, three years later, having done things I would have previously said were impossible, all because of you men that have surrounded me over this time.  I am thankful for all of you and appreciate you all more than you know.

All that said, I did set out to kick your asses today.

Unfortunately (or fortunately, depending on how you look at it) time was against us today.  My plan was to do 36 reps of 16 different exercises but 45 minute just wasn’t enough time to make that happen.  I’d still like to think we got some good work in and got a good sweat going.

FNGs:

Welcome Just the Tip!

He’s a coworker of Fumunga’s.  His first job was at a restaurant, hence the name.

Warm Up:

No warm up lap since YHC is still nursing a heel issue.  Circled up for:

SSH x36 IC

Windmill x10 IC

Frankensteins x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

The Workout:

The Red October boys went up to the pavilion to do some TRX while we moseyed down towards the first stretch of parking spaces for my favorite routine, the Crab Boil!

We started at one parking line and crab walked two spaces.  We did Crab Cakes x12, crab walked another two spaces, Crab Humpers x12, crab walked another two spaces, Crab Jacks x12.  After that we took a break and did irkins x12, dirkins x12, and squats x12.  We worked our way back up the parking lot doing the same and then back down.  36 reps of those exercises done.

Next we moseyed down to the lower pavilion for some rock work.  Everyone grabbed a rock and did:

Curls for the girls x12

Tris for the guys x12

Bus drivers x12

We rotated rocks and did it another two time for a total of 36 reps a piece.

After that we traveled with our rocks up to the lot behind the swimming pool.  Here we did shoulder taps x12, bear crawled and pushed our rock across the lot, and then Bobby Hurly x12, and then bear crawl and push the rock back.  We did this two more times, but with the second and third laps being duck walks with rocks and then sprints.

We returned all but one rock (the largest) and then Indian walked while passing the rock down the line up to the bathrooms.  Here we lined up against the wall in People’s Chair.  The rock started at one end and was passed all the way down the line to the other end.  That was 1.  It traveled back for 2.  We continued until 12 were complete.  After that it was a 12 count IC balls to the wall.  YHC wanted to do it all another two times but the clock had other plans.  We did one more round of People’s Chair and BTTW, each in 12 count, before heading up to the Red October guys for Mary.

Oh, I almost forgot that I tried to also sprinkle 36 burpees in as well, doing 6 each time  we transitioned from exercise group.  We had gotten three sets in and were supposed to do the other three with the people’s chair and BTTW but, again, time was not my friend.

Mary:

American Hammer x10 IC

LBC x10 IC

Reverse LBC x10 IC

Knees to the left LBC x10 IC

Knees to the right LBC x10 IC

Homer to Marge x10 IC

Announcements:

Carpex Q Swap the last week of July and first week of August.  Check to see if there are any spots still open to Q

T-Claps (Recognition):

Great to see Boy George back in the gloom with us!

Prayer:

Fumunga’s neighbors who are expecting a child and the father just came down with COVID

Sunshine and his wife and their new born child

Unspoken

 

Men, it’s always an honor to lead and even more so to do on a day where I’m reminded what this all means.  I was very excited to also have Boy George and Noah’s Ark at CoT with us as they were both there at my first post as well.  I know they didn’t plan it that way but I thought it was pretty awesome.  Thanks for indulging me today.  I hope in three more years I’m writing another one of these.

 

010000

It was another hot humid morning at the Yard. The Warden did not disappoint.

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I arrived quite a bit early for to put all the coupons out all over the walking trails.

FNG: Nope

Warm Up: We moseyed to the upper parking lot where we circled up. We did side-straddle hops, imperial walkers, hillbillies, merkins, frankenstiens.

Workout: We moseyed left out of the parking lot onto Shady Greens Drive. While running Breach spotted some fire hose. Continued to Brushy Meadows where we picked up a cinder block. Performed squats here. Turned left onto Brushy Meadows towards Hilltop Needmore Road. Made a left on the red trail where we did more exercises. Moseyed towards the PVA and we located a set of tractor weights. Each PAX alternated taking the coupons. We dropped all the goods off at my vehicle and Indian Run to the lower Red trail (Back 9). Once we made it all the way to the bottom we found a 16’ Treated 8×8.

The PAX paired up with 8×8 and did squats all the way up while the remainder did AB exercises. Once the exercises were completed IC to 15 they ran to the PAX with the 8×8. Rotated and rinsed and repeated 4 times from bottom to top. We did LBC, Merkins, Plank Jacks, Bearcrawls, Burpees and several more.

Mary: We did several stretching exercises.

Annoncements: Check social media

Prayers: Unspoken

Teamwork at the Trot

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Warm-Up: A short jog around the park and followed by 22 reps of SSH, Windmills, Good mornings, Imperial Walkers/Hillbillies, and Frankensteins.

The Workout: Pax split into 2 teams for some friendly competition

Round 1- Cenepdede bear crawls- The first team to reach the line gets to recover on the jog and the losing team does burpees- Team 1 conceded for modifying (10 burpees for all)

Round 2- Tunnel Rat- teams form a tunnel and the last guys have to crawl through- Team 2 was victorious, recover on the jog while team 1 did burpees

Round 3- Duck walk snake runs- guys from back stays in duck walk position while the rest of the team squats and snakes thorough. Team 1 was the winner- Team 1 recovered on the jog, while team 2 did burpees.

Freeze Tag, one tagger chases all the remaining pax members, if you get tagged you have to stay in place and do SSH until someone untags you

Mary: 5 mins of ab burnout (LBC’s, Homer to Marge, Heel Taps, Box cutters and Plank backslaps)

Announcements: 1776 workout on the 4th Norm has the Q

Prayer: Frams co-worker Tim, 8-bit is flying here this afternoon-prayers for a safe flight.

Digger Triple 7’s at Prison Yard

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10 PAX showed up to Prison Yard on this muggy gloom morning. YHC was setting up TRX bands and saw the yellow stink box nearby which caused a 30 sec late start but we got the work done. No FNG’s, one HC no show and one HC puppy pooping bail.

Warm up lap with carioca

Warm up exercises
Good mornings
Windmills
Merkins
Frankensteins

3 groups
G1 – TRX Bands
G2 – run the ladders Burpees on the ends
G3 – core

Each group rotated stations after one exercise. 21 rotations completed on the final seconds.

Bands 7’s
– Atomic push up
– Face pull
– Chest fly
– Single leg squat
– Twist pull
– Low row
– Pike

Ladders
– Double feet
– Lateral down
– Jump in jack down
– In and out
– Icky shuffle
– Single foot hops
– Merkin walk

Core
– Lateral raises
– Boat canoes
– Double crunch (LBC then reverse LBC)
– WWI’s
– Box cutters
– V ups
– J Lo’s

Hard stop

We made it through all the exercises as the 45 mins expired. Nice work men! Glad we could try something a little different.

As always, it’s an honor to be a part of this group and lead a workout.

BS Out!

Technique wins at Kung Pow 6/18/21

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Several days late on writing this BB, but YHC had rounded out my 2 year anniversary week at Kung Pow (Technically..May 29th.)

FNGs: None
Warm Up: Mosey to rock pile over in the church parking lot. SSH, SFAC, Good mornings, Frankenstein’s, Daisy Pickers.
The Workout: Thang 1: Each PAX got a rock that fit in both hands. We circled up in the grass and worked Merkins, Abs and Legs.  Most exercises performed on my command, some I/C and a few OYO. Merkins (STD, Wide, Staggered and Diamond) Abs (LBC,6 in hold, Butterfly’s, WWII) Legs (Squat, Lunge, Toe Roll lunge, Calf Raises) Thang 2: Turkish Get-ups with Rocks 10 each arm, Touch the sky abs, Reverse Brokeback Merkins (Guy holding plank does push-up with feet on back) Mosey back to parking lot for Mary

Mary: Hold plank for 6. Lay on back and start to relax body and mentally give thanks for all good in your life and all the positive things that you bring to the day.
Announcements:  See slack
T-Claps (Recognition): Sprinkler & Pots for rolling with me all week.  Heard from Fanny Pack on how he got into F3 and how he got his name.
Prayer: Unspoken

14 PAX and 8 Respect at Kung POW!

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Q #4 this week. I had a lot of support from repeat PAX and I appreciate that. I actually pulled this off site work out from Deadbolt from about a year ago.

FNG: Nope

Workout: We left the PVA and headed to towards Harris Teeter. We stopped every so often and did a number of warm ups along the route. We moseyed to the left of Town Hall Burger and we did a triangle workout.

At bottom of hill 10 IC monkey humpers-top of hill 5 burpees-behind shopping center 10 IC Merkins. Rinsed and Repeated 4 times. Ended up with 20 IC shoulder taps.

Thanks to Salty Pots we Indian Run 4 corners of parking lot split up into 2 groups performing random exercises all the way around for 2 times.

Started to head back and at every light pole we stopped and did a IC 10 count various exercises. Apparently I was not clear enough for every light pole, so I made it clear and we stopped at pole and did an exercise. This light pole workout was compliments of Dauber who made us do this at Kenny’s Grave in the rain.

Mary: Circled up for various exercises and stretching.

Announcements: Picnic tomorrow 11:00 am.

T-Claps: Woody who has been killing it! Gillette for coming out with injury. Pots for the support and EC all week running! Way to Be!!

Prayers: All those still missing in the collapse of the building in Florida. Injured PAX!

 

I appreciate the opportunity to Lead!!  #Roll Bengals!!!

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