18 PAX joined in for some wet frisbee Ultimate!
FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer
FNGs:Nope
Warm Up:
Warmup lap, Good mornings, SSH, Windmills, Sir fazio arm circles, Michael Phelps
The Workout:
Mosey’d over to the bushes and retrieved a block for each PAX.
Thang 1
2 teams line up in the parking lot. 1 pax runs to other white line with block and does 5 Man Makers (block burpees)
While remaining PAX do alternating exercises (10x):
-10 block thrusters
-10 merkins /coupon
-10 BBS w/coupon.
After finish, we did 20 Block swings for the loser penalty, but everyone did them.
Rinse and repeat.
Thang 2
Cusack block around island and each time you meet your partner, do the following exercises (1 exercise per stop until all are done)
Block Burpees – 5
LBCs – 10
Imperial Walkers – 15
Block Merkins – 20
Plank Jacks – 25
Squats – 30
Thang 3
Blocktanamo x2 rounds (hold out block while PAX push down (r1) or up (r2)
Guantanamo x2 rounds
Mary:
Alphabet abs
Plank hold while discussing the mission of F3 and core principles
Announcements:
Holly Fest, HS Food Pantry Thanksgiving donations
T-Claps (Recognition):
Pumps for coming back out.
Prayer:
UTI’s uncle, Abe’s MIL
First time back at the helm in a bit and it felt great to be in the middle leading again. Awesome small numbers to test something simple and effective. Nobody for EC so I took off, came home to find Abe getting ready and UTI showed up 5:28:55am. Let’s go.
FNGs: None.
Warm Up: Mosey to the end of the lot, 43 SSH IC, Daisy Pickers slow 10 IC, Willy Mays Hayes, OHC 10, Seal Clap 10, Sir Fazio F/B.
The Workout:
Mary: Mosey to the Ivan lot and 3 of us did Mary. Boat/Canoe, Protractor sesh… This sucked, popcorn plank-o-rama. FIN.
Announcements: Hollyfest still needs signups. See slack.
T-Claps (Recognition):
Prayer: COT at Ivan
FNGs: None
PAX: U.T.I, Wallaby, Abe, Quiver, Wild Turkey, Warbucks, Kosher
Warm Up: SSH x 20, Burpees OYO x 5, Windmills x 10, Sir Fazio Arm Circles x10 each way, Seal Claps x 10, Overhead Seal Clap x10
The Workout:
PAX lined up single file and performed an Indian run from the starting point over to the Block on Main.
Once we arrived at the Block on Main, we went down to the outdoor amphitheater area by the large set of steps and paired up. YHC joined Wild Turkey and Warbucks as the 3rd wheel since we had an odd number. Partner #1 completed a lap around the Block on Main while Partner #2 completed exercises. We did two rounds of this consisting of:
Round 1: Dips x 25, Squats until partner returns
Round 2: Derkins, Urkins
PAX lined back up single file and kept the Indian runs going from the Block on Main to the rock pile near the library circle. YHC should have planned this better as there were many obstacles i.e. trees, poles, tables, etc. along the sidewalk in front of the downtown businesses that made the Indian run line a little less than straight.
Once we arrived at the rock pile, YHC informed PAX to grab a medium/large rock that was comfortable enough to do exercises with while also being a challenge. Once all PAX had selected their coupon of choice, we moseyed to the parking lot behind the library. We once again partnered up and did a round of exercises with rocks, followed by a fast lap around the parking lot. Once PAX returned to the starting point, they switched exercises and completed another lap before moving on to the next round. Rounds consisted of:
Round 1: Overhead press x20, Wonderbras x20
Round 2: Tricep extension x20, Goblet squat x20
Round 3: Skull crushers x20, Low slow flutter x20
Round 4: American hammers x20 IC, WW2 x 20 with rock
Round 5: Partner 1 placed a rock on top of Partner 2’s back. Partner 2 performed plank hold while Partner 1 completed a lap, then switched.
Once all rounds were complete, we made our way back to the rock pile while performing various exercises along the way. These included Curls for the Girls, Overhead Press, and Walking Lunges.
Once rocks were returned, we headed back to the flag for Mary.
Mary:
LBCs, Box Cutters, Homer to Marge, Freddie Mercury, Have a Nice Day
Announcements: HollyFest signup – check Slack messages from U.T.I., CSAUP at Hilltop Needmore on 10/16
T-Claps (Recognition): Great to see Wallaby back out in the gloom!
Prayer: Prayers for Quiver’s sister in law recovering from illness, Quiver’s wife having scans done making sure everything is ok. Abe’s mother in law. Kosher’s co-worker Jimmy who is recovering from brain cancer surgery – has had multiple infections and trips back and forth to doctors. Sprinkler’s mom, Stubs health. Military and first responders, those dealing with and recovering from COVID.
YHC took us out.
EC: Let it be documented that Full House and UTI ran EC on this day.
FNGs: The title of this backblast makes me think of a once FNG we had at the Cobra. He was named Snarf for his love of Heman (I think that was the story) also something about a pet he had named Snarf. I’m gonna reach out once I write this backblast. Chat soon Snarf!
Warm Up: Typical stuff – Windmills, Merkins, Imperial Walkers, Hillbillies, Goofballs, etc.
I’ll put this next section in the warm up because it was more about me having fun, but we worked out too. I didn’t let the PAX know what I was doing so they thought I’d gone crazy or simply had no plan and was wondering the parking lot. Some might recall a Q of mine from way back when where I marked Purple Cobras. Back then, I was inspired by some graffiti that was sprayed on the now Dollar Store across the street from the Cobra and decided compete for tagging dominance and properly mark my territory. See my earlier backblast for the exciting details – https://f3southwake.com/2018/12/18/pffffttttt/
We ran around completing exercises along the way. Plank Jacks, SSH, WWIs, and Squats were dished out. At one point, Full House said something like “I think he is writing something…” DING DING DING DING DING!!!! Kosher\Woody congrats on taking the next drink of Kool-Aid at F3 and becoming site Qs just know that this AO has been marked for UTI (POWER). Once you get a UTI, it’s not always easy to get rid of…
We went through the bank lot and around to the back of Teeter where we ran Carioca each side, then ran in reverse as we washed ourselves in the odor of the HT dumpster.
It was about here that Full House was afflicted with a calf issue.
The Workout:
Thing 1: Earkins, Derkins, Dips, run around the Jiffy Lube 2x – Full House was asked to sit the running part out but he is stubborn and he soldiered through it. I pulled the plug on this workout due to time and a concern for my friend. But mostly for time (There was more to do)
Thing 2: Mozy to the Thrift Store lot and partner up. Using the islands and the curb facing HT as our boundaries. Something shy of 11s with Broken Wheel Barrows in between for transportation between said island and curb. Star Jumps and Prisoner Squats on the ends. There was highly accurate counting in play thanks to my brother that always brings A Dash More, 16-bit. In the end, it didn’t matter – I got bored of the workout and the counting somewhere in the middle to the end… NEXT
Thing 3: There was a wall nearby and I had recently invented/stole/borrowed/found something I call Ball Walkers. So we did them! Assume the Balls to the Wall position and shimmy down the wall on your hands. We went down the wall 2x.
Back to the flag!
Mary: Pickle Pounders, Homer to Marge, Dying Cockroach, and some calf stretching courtesy of Full House.
Announcements: Holly Fest Sign-ups, Brute Squad this weekend, Purple Cobra wants you to sign-up on the Q sheet
T-Claps (Recognition): Shredder is shredding – nearly done with his 75 Hard Challenge. Good Stuff
Prayer: Kosher’s co-worker recovering from brain surgery for cancer, Wallaby’s mom with early onset of Parkinson’s, 16-bits friend that recently passed and left a wife and 3 kids behind.
As the workout wrapped and everyone left. Kosher and I talked shovel flags and said hi to Dahmer as he pumped gas. Dahmer looked well rested, he said that he had just come from Caveman. That makes sense…
Dahmer left and Kosher and I both went to leave but when he turned the key just some light clicking came from his truck. I had done it… I had put on a workout of such greatness that I even managed to suck the energy out of Kosher’s truck!
FNGs: None
PAX: Lipstick, U.T.I, Woody, Warbucks, Shredder, Full House, Cupid, Mr. Terrific, Wild Turkey, Maybelline, Kosher
Warm Up: SSH, Good Mornings, Daisy Pickers, Hillbillies, Imperial Walkers
The Workout: YHC had sent out a pre-blast saying that everyone’s favorite hill may or may not be in play, and that there may or may not be competition involved. THAT hill and competition were both in play.
After our warmup, we moseyed over to the parking lot in front of Town Hall Burger for a little baseball (aka America’s pastime). In honor of postseason baseball getting underway, YHC had gone out early in the gloom prior to the workout and placed my 2.0s rubber bases at various points throughout the parking lot, effectively creating 4 corners with a pitcher’s mound in the middle.
We split up into 2 teams for a several competition style rounds around the 4 corners. YHC informed the PAX that each trip around the bases would consist of various exercises at each base, and that a “prize” would be in play for whichever team completed the exercises and arrived back at home plate and then the pitcher’s mound first at the end of each round. YHC encouraged each team to push and stick together as the round was only complete once the last man on each team was back at the pitcher’s mound.
After each round, once a winner was declared, we moseyed to the bottom of THAT hill. Little did the PAX know that their “prize” consisted of the winning team selecting an exercise to complete at the top of THAT hill after we collectively sprinted to the top. PAX moaned about YHC’s choice of a “prize” – but we continued nonetheless. After each trip up THAT hill and exercises were complete, we went back to the baseball diamond for another trip around the bases. The exercises consisted of:
After 3 “innings” – YHC led the group to the wall behind the shopping center. Mumblechatter about monkey humpers led to YHC spontaneously calling for us to to 25 Monkey Humpers IC over near the bushes. Mumblechatter was high around monkeys humping in the bush.
YHC took the PAX to the wall for balls to the wall – 5 count from each PAX, followed by Preacher’s chair 10 count from each PAX.
We headed over to the rock pile and picked up 2 rocks each for rounds of: Curls for the girls, shoulder press, rows, American Hammers with the rocks, and skull crushers.
Time to mosey back to the flag.
Mary: YHC called on various PAX to pick an exercise. We completed Freddie Mercury, LBC, 6 inches, and box cutters before we called time.
Announcements: Hollyfest (see slack for signup), 3 Alarm 2nd F signups (see Slack), Wild Turkey Trot run – see Wild Turkey for details
T-Claps (Recognition): Mr. Terrific for getting back out in the gloom! Great to see you, brother!
Prayer: Unspoken
YHC took us out. Prayed for the sky Q to help us be the light in our communities. Prayer for our military and first responders.
Always an honor to lead!
P.S. Woody and I are taking over co-site Q responsibilities from Cupid after him serving solo for 18 months. Great work holding it down, Cupid! Woody and I look forward to seeing many more of you out at Purple Cobra in the future!
It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.
FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest
AO: Disney
Workout Date: 09/23/21
I was initially scheduled to Q Disney when Epoxy died, and I asked for someone to step in for me so I could attend the Memorial Ruck at Green Flash instead. The boys helped me out, and I was happy to finally get back down there today. Site Q UTI had mentioned that there were cinder blocks stashed at the AO, so I planned to use them.
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises
Main Event:
1) Sevens (merkins/star jumps) up the hill
2) Get the cinder blocks and partner up for Catch Me If You Can (Partner chase) with cinder blocks (chaser does 10 merkins before chasing). Two laps total.
3) Block work on the soccer field. One partner runs while other performs As Many Reps As Possible/AMRAP of various block exercises. Curls, Overhead Press, Block taps, Shoulder Taps, Grounder Pounder/Squat Thrusts, Elevated Homer to Marge, Irkins, Derkins, etc.
4) Return blocks and mosey to the baseball field fence for Balls To The Wall (10 count each PAX), People’s Char (same), Australian Mountain Climbers (YHC leads a single 10 count In Cadence)
Mary:
PAX-led Mary. Various abdominal exercises.
COT:
11 PAX
Announcements and Prayers
Naked Moleskin:
I think the partner chase was a hit, once I explained it a couple of times. My bad.
We had a beautiful view of the moon and stars when we were out on the soccer field. Great time of year for F3!
The South Wake guys are always so gracious, and site Q UTI helped me keep the partner AMRAP work on track when the gazelles started to separate from the pack. I really appreciate the fellowship and support.
Disney needs Qs starting in October. Feel free to steal workouts, etc. UTI talking about past Backblasts being helpful encouraged me to address my Backblast Backlog. I still can’t let these silly things go. And this BB has caught me up. For now.
This was my one hundred first #F3Q21 #2021Challenge Q (one hundred fifth overall). Next Q is next Friday, 10/1 at Brick City.
-Pigpen
QIC: Pigpen
PAX: Kosher, Woody, Cancun, Bobby Dall, Florence/FloJoe, Cyclops, Beer Pressure, Bondo, Hardy, UTI, Pigpen
Workout Date: 09/23/21
EC: Full House and YHC… No ShamWow!?
We met Emeril and Dawg from the Ivan crew on the way. Bird calls summoned us to the road as they passed. Some light chatter about combining the workouts, Emeril had doubts on the Ivan numbers. YHC had at least 2, no way Shammy wouldn’t show – he HC’d and we had comms the whole week before. We lost an HC from Lippy to a bedtime shoulder injury (curious). Expected maybe Abe too at least, Cletus would be good. Emeril and Dawg did and out and back, Full and I turned the corner and returned through Downtown.
On the return, the shitter was full… Lippy? Full House had to seek alternative facilities. Shammy? His car was in the lot. Nevermind, Shammy entered the lot from the gloom, he turned a lap or 2 inside the park. Dawg emerged from the Men’s room looking pretty relieved. I shouted to call out if they wanted to merge.
TexMex showed up – he seemed like a familiar face, he apparently had posted a long time ago once and had decided to return on his own. TCLAPS
We had McNugget show as well and Warbucks too. Shammy was admiring his arms and the beard he grew since their last encounter. 6 for Cletus!
FNGs: zilch
Warm Up: Windmills, Imperials, Hillbillies, Daisy Pickers, Good Mornings
The Workout: Mozy around the soccer fields in an attempt to see the Ivan dudes. Lot was empty and then mumblechatter started “So… no plan today UTI?” I did have a plan but I recognized that we were unlikely to break 2 miles for the workout so I wanted to warm-up with some cardio while checking in on Ivan. The chatter got me a little worked up though (the balls on these guys) so I had the PAX line-up, as I tapped them I sent them on a sprint on the long return from the Ivan lot to the tennis courts. Mozy to the shelter for the first thang.
3 on the wall for Ball Walkers. Balls to the Wall but with the goal to walk from one side of the wall to the other. The other 3 started walking the tables, stepping up and down around the shelter. We switched off for 3 turns of each. On to thang 2
Mozy to the playground. PAX were instructed to do Pull Ups until they couldn’t and then move to the ground for WWIs. Once all PAX were doing WWIs, YHC called for another set of Pull Ups. 3ish rounds of that. Once done – YHC lined em up along one playground structure and set a target for the twisty slide. Transportation method was a low army crawl on the elbows, balls just above the playground turf. Completed one out and back. That is a killer core workout, the form required for an army crawl is way more demanding on your core compared to you the bear crawl. On to thang 3
Mozy to the amphitheater. Inverted WWIs and Australian WWIs – these were performed 3x each. Paired up, partner 1 lined their 6 up to the edge of the stage while partner 2 held their ankles. Partner 1 went below the horizontal stage and then back up to complete 1 WWI for a 10 count – then switch. Once complete, partner 1 lined up there 12 to the edge of the stage leaving their top half suspended over the ground. Partner 2 again gave them some leverage by holding the legs. On the up, Partner 1 brought their body up level with the stage. PAX noted that this was particularly tough on the balls. I didnt notice 
On to thang 4
YHC had first thought to head to the bars for some inverted rows but based on time I decided to stop short at the rock pile. Each PAX picked up 2 rocks that they could palm in each hand. You may see some symbolism here…. PAX lifted the rocks out to each side, straight above their heads, did tricep extensions, and straight out in front. Each for a 10 count.
On the way to Mary – we stopped for one last pass at Ball Walkers.
Mary: Pulled from a memory of TBD with Aquaman, we did a plank-o-rama for Mary. Pickle Pounders, Merkins, Left Arm, Right Arm, and more were called until time was called.
Announcements:
HollyFest – https://signup.com/client/invitation2/secure/887034070647240073/false#/invitation
Tuesdays – 2nd F with 3 Alarm
Thursdays Disney Q spot open!!! – https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962
T-Claps (Recognition): TexMex – Welcome Back!
Prayer: Aquaman and others still working through injury.
EC: Kosher and YHC – we got lined up with some of the PAX from Ivan. Good work by Kosher applying the headlock to get me out for EC.
Through all of my tagging and marketing the night before I snagged very few of my intended targets. Thankfully, I secured some reliable PAX that showed up for the beat down – at COT I promised to include them in future campaigns. Apparently, 1 PAX was brought in by my powers of persuasion… WOODY!!! Although, he didn’t seem super excited about it “It’s supposed to be my rest day!”, he mentioned more than once in the gloom.
YHC is rarely around on Fridays and they are typically my rest days as well (among others) but I was in the Springs and saw a call earlier in the week from Abe about Qs for Cletus. LET’S GO!!! Abe’s pre-blast before I secured the Q-spot promised no leg work. I BRR’d last weekend so why not take it easy on the legs and keep that pre-blast somewhat honest. On arrival from Flojo and Hardy, they seemed keen on having me keep that promise. Good thing, the plan was already settles… Hope they like burpees!!!
FNGs: Nope
Warm Up: Good Mornings, Fozio Arm Circles, Windmills, Imperial Walkers, Hillbillies
Mozy over to the bars along the path by the baseball fields and hung a right through the wooden fence between 2 of the fields.
The Workout:
11s
Mary: Supermans, LBCs, Ys, WWIIs, Ts, WWIs, BoxCutters, Have a Nice Day!
Announcements:
Prayer: Silent – Swisher Sweets took us out
