Simple and affective
9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.
Everyone was tired except 187.
The end!
This BB is dedicated to 16 Bit.
BS out!
Tag Archive for: UTI
A Bunch of Hercules at Cletus
Workout Date:Â 04/30/21
This is my second South Wake Q of the year, and also my second of 2021 at Womble Park. I had hopes to bring my FNG from March back out, but no dice.
Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
Side Straddle Hop x20 In Cadence (IC)
Good Morning x10 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles x10 IC Forward x10 IC Reverse
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Downward Dog with calf isolation stretches
World’s Greatest Stretch
Main Event
1) Partner up and mosey to the South end of the parking lot for BALLS:
Burpees x10
American Hammers x20
Lunges x30
LBCs x40
Squats x50
Partner 1 runs to the far end of the parking lot and back while the Partner 2 exercises. Flapjack when Partner 1 returns. Each Partner keeps their own counts and picks up where they left off when they come back from running. When squats are completed, start over. Continue for 4-5 running laps for each partner.
2) Mosey to picnic shelter for 10-15-10 pyramid of Left-Right Step Ups, Irkins, Dips, Elevated LBCs, Derkins
3) Mosey to rock pile for various rock exercises (Curls, Triceps, Overhead Press, Bent Over Rows, Rock Taps (Nipplers, but tap rock instead of nipples), etc. Stay at Rock pile for Mary.
Mary:
Mary with the rocks: American Hammers, LBCs, Flutter Kicks, Elevated Homer to Marge, etc.
Have a Nice Day.
COT:
5 PAX
Announcements: South Wake Challenge (Q sheets are already full for May!), F3 South Wake Dads on Saturday, Blood Drive. F3 Wendell on Saturdays, F3 Day of Service 6/19.
Multiple prayers, including healing for a nephew’s child, a parent with COVID symptoms, and travelling families.
UTI took us out.
Naked Moleskin:
Womble is a lot darker in the morning than in the evening! We hung out in the well-lit parking lot until things started to get brighter.
During the workout I learned that Cletus is named after the character in the Eddie Murphy Nutty Professor movies, not the character from the Simpsons.
YHC was feeling the generation gap with some mumble chatter about FloJo. PAX knew the Sir Mix a Lot reference but didn’t know whom he was referencing.
Using rocks/blocks in Mary has been a nice switch up.
Offsite coffeeteria was nice, once I was sure I hadn’t gotten lost on the way.
Nice group of guys, hope to see more of South Wake in the future!
This was my thirty-fourth #F3Q21 #2021Challenge Q. Next Q is Monday at Garner Station in…uh… Garner.
-Pigpen
QIC:Â Pigpen
PAX:Â Abe, Florence/FloJoe, Katniss, Pigpen, UTI
Workout Date:Â 04/30/21
Always take the stairs at “The Happiest Place on Earth”
PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”. Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…
EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]
FNGs: None
Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.
The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips. PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers, then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps. Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop. Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag. On the way to the flag, Q stopped at the back of the school for some additional exercises. Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat. Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers  PAX regrouped into an Indian Runs back to the flag for Mary.
Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!
Announcements: None
T-Claps (Recognition): All the PAX posting, bringing out new and old faces
Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work
Team Pokémon @ Purple Cobra
EC: Maybelline, 187, YHC
FNGs: NOPE
Warm Up:
- Mozy, Run Backwards, Carioca L/R
- Sprint up Cobra Sunrise for your PB
- Fazio Arm Circles, Windmills, SSH
The Workout:
Build-a-bears x3
- T merkins 10
- plank jacks 20
- shoulder taps 30
- mountain climbers 40
bear crawl ring of fire x2
- hammers
- squats
- monkey humpers
- SSH
- Mountain Climbers
People’s Chair \ Balls to the Wall x3
Mary:
- T Merkins
- WW2s
- Good Mornings
Announcements: Disney needs you – all of you – Sign-up!
T-Claps (Recognition):Â Maybelline was already moving before the competition and is celebrating a 9-pack today.
Prayer:Â YHC took us out
18 STRONG at The TRAIN!!
FNG: Nope
Warm-Up: Good Mornings 15 IC, Side Straddle Hop 30 IC, 5 Burpees OYO, Fazio Arm Circles 10 IC forward & back, Seal Claps, Overhead Claps 15 IC
Workout: Split into 2 groups and Indian Run to Parking Garage and completed a lap around lower level. Split Group 1 & 2 on each side of parking spots. Each PAX was instructed to get on a white line. Started with 1 Merkin on white line and slide over to next space for 2, back to the left for 1, then back right for 3 until we reached 5.
Next was a bad idea Bearcrawl Burpee Indian Run. The Pax in rear had to pass everyone until they got to the front where they completed a Burpee. We did this until we ran out of real estate in parking lot.
Stayed in 2 groups, Group 1 ran the stairs to the top for 5 burpees while group 2 was doing AMRAP big boy sit ups. Repeated 3 times except changed top floor to Merkins and bottom floor to squats.
Then we got out of the stifling parking garage and went to the top floor.  Guantanamo’s 2 rounds and then we split up in groups again. Opposite ends of parking garage PAX was instructed to 30 IC Crab Jacks while the other PAX 30 IC Lunges. Moseyed and swapped ends. Repeated except not IC. Ikachu
Moseyed back to humidity and pollen infested parking garage. We then BTW and peoples chair with each PAX counting to 10 except last round of 20 IC.
Fellowshipped run to parking lot.
Mary: Low-slow-flutter, downward dog, various stretches, superman, Have a Nice Day
Announcements: See Slack
T-Claps: All who EC’ed, to many to name.
Prayers: Quivers Co-workers, Fonzie mother-in-law awaiting on Good News hopefully, Pikachu and his wife trying to have a baby.
Honor to Lead Gents!!
Not many fan favorites
YHC preblasted some track and field type activities this morning at TBD. To much disappointment there was no javelin.
FNGs: None this morning
Warm Up: Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal claps, Overhead claps, Moroccan Night clubs, and some modified SSH where you only brought the arms half-way down
The Workout: The original plan was for a merkin mile but was modified to merkin 1/2 mile or slightly more than 1 loop around the soccer complex. Finished at the pavillion. In the ampitheater. did some sets of preacher chairs, balls to the wall, and single leg box jumps (modification was a step-up). Mosey to the rock pile for Jack Webb-Shot Put-Bear Crawls. 1 merkin/3 over head press with the rock about 16lbs (weight of a shot put). After the overhead press Pax would shot put the rock then bear crawl to it. Continued all the way to 10 merkins/30 overhead press. Mosey back to the pavillion. The hardest race is the 800m. So we did about a 600m run at our best pace. Made the U at the soccer field then picked up the 6. In the grass area by the tennis court Pax did burpee triple jump. You can figure this out on your own.
Mary: Some abs and some Skidmark typical plank holds.
Announcements: May Challenge
T-Claps (Recognition): Tetanus birthday today
Prayer: ShamWow hopefully on the mend, Family of little girl in Garner killed by Dog, Strategry’s daughter trying to get into NC State
How many Monkey Humpers?
FNGs:none
Warm Up:SSHx20
The Workout:Round 1 at Goodwill: Dora with suicides – 100 Merkins, 200 Star Jumps, 300 Monkey Humpers IC. Round 2 on the hill: 3 sets of crunches with partners doing bear crawl up, crawl bear down, backward crab walk up, forward crab walk down, bull frog up and down hill. Round 3 in the court: shoulder tapsx20IC with partner doing preachers chair, mountain climbersx20IC with partner doing BTTW.
Mary: Ab blast
Announcements:none
T-Claps (Recognition):Halfway House – great to see you out!
Prayer: Wallaby’s wife, Sham-Wow, Brexit surgery, 16Bit recovery
Disney: The View From The Train
FNGs: nada
Warm Up:
– Good Mornings
Bobby Boucher pulled in late. He pre-blasted that he would be bringing his wife to the airport. YHC elected to ignore his burpees.
– SSH
Began a run of a non-conventional loop. Wanted to nod at the traditional Disney workout but give it a little twist. Quick Stop by Laetner’s car as he pulled in late for 10 burpees. He will not be ignored. Continued on the jog and stopped at the greenway entrance.
– Squats
Return to the main lot
– Goofballs
– Frankensteins
The Workout:
Recover on the jog running towards the opposite entrance. On the main stretch carioca both sides, quick feet on the curb. Continued mozy until we got to the small curved lot on the opposite side of the baseball diamonds.
Main Attraction – Bearcrawl Burpee Train – Line up and bear crawl from bottom of the curved parking lot towards the top. This is completed in an indian run fashion. When the guy in the back reached the front a burpee was compelted. This continued until the end of the lot. END OF THE LOT – Run to the start and RESET!
Replace bearcrawls with lunge walks. Backwards running got you to the front of the line. PAX were voluntold to call the workout when they reached the front of the line. Many of the standards were brought out. DawgPound flexed his Exicon muscle and broke out absolustions (brutal).
Back to the main lot. We swapped out 1 group hit the wall for Balls 2 the Wall / group 2 did a workout on the short wall. Short wall workouts included – Box Jumps, Dips, Step Ups
Mary: Has a back muscle fetish…
- Superman
- Flying W
- Flying T
- T Merkins
Announcements:Â Bed building postponed, race weekend
Reserve your spot on the Disney Q-Sheet today before its too late!!!
https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962
T-Claps (Recognition): Thanks to Shammy for passing the torch, looking forward to my time ahead at Disney! Thanks to the PAX that showed for the first day.
Prayer:Â YHC took us out
66% Shirted at the mini Murph
FNGs:Â Welcome Strat-eee-gery
Warm Up: Good Mornings, Windmills, SSH, Goofballs, Frankensteins, Squats
The Workout: Murph. Well… whatever we can squeeze into a 45 min workout.
Started with the traditional 1 mile run by completing the figure 8 around Womble.
Paired off into accountability partners. YHC cut the normal count of 100 pull-ups, 200 merkins, and 300 squats in half. Each PAX aimed to complete half of the normal Murph. The count was done OYO with YHC supplying headlocks and mumblechatter throughout.
I regailed the PAX with a memory of one of my first Cletus workouts where a Murph was declared as the workout. It was intimidating and so hard back then. This wasnt easy today but it was certainly easier than it was on one of my first workouts. Keep coming back, get stronger, beat yesterday, <enter your cliche inspirational message here>
Did you know that YHC is now the site Q at Disney? Do you have a birthday, anniversary, or other memorable event to celebrate? Celebrate it at Disney!
Reserve your spot on the Disney Q-Sheet today before its too late!!!
Once PAX completed their reps – we mozy’d around the soccer field and back around to the playground. The TBD tribe then mozy’d back to the main lot for Mary.
Mary:Â Homer to Marge, Pickle Pounders, (these brought cheers from the non-F3 onlookers in the lot), Good Mornings
Announcements: Welcome Plunger (PAX relocating from Charlotte) – dropped some intel about an F3 campout coming this summer. I cant find the link on Slack but keep an eye out for this HIM. Good dude moving into town very soon.
T-Claps (Recognition):
Prayer:Â Prayers for the country, Stra-tee-gery sought prayers for his 2.0s looking for college placement
3RD F LEADERSHIP MEETING – The Lost February Meeting
These notes have been sitting on my PC waiting to be posted to a backblast for a month now… my bad
Bacon, Wiggly, Abe, Dahmer
Â
EC: Abe
Â
Blood Drive – Abe
Â
EC: Abe
Â
Blood Drive – Abe
- Abe to poll the PAX for interest
Invite FiA to our next meeting – UTI
Â
TEDTalks
Â
TEDTalks
- Square – Tuesday, February 16th, 8pm
- Shield Locks – FML, Dawg\Emeril
- Challenge
- Need a Virtual representative
- FNG
Â
February 13th – first available, next would be March
Capital Area Disc League
Â
Building kiosks – 6×6 posts, 2-3 guys set posts, pour concrete, set up kiosk
If we don’t have someone who knows how to do this, town can provide someone for this
3 of these : pecan grove apartment complex, 12 oaks greenway, jones park disc golf
We have time on these but it would be good to knock it out
Tee Pads – railroad ties, gravel screening, horse trail mat to keep in place. Adding in amateur pads (10-
12) to be built around pro pads, disc golf guy is expert here
Town will have everything staged, we just have to build everything (town will also bring supplies but
depending on numbers we could need to bring rakes/gloves etc)
Plant Trees (Hole 1B) – leeland cyphers around water tower
Small Bridges (Hole 4) – 2 2x8s, putting 2×4 on top to go over small ravines, anti-skid paint on bridges
Benches – Replace rotted wood
Rock Piles – filling out tee pads
Signs – replace signs around tees, directional signs
Â
Q-Source
February 13th – first available, next would be March
Capital Area Disc League
Â
Building kiosks – 6×6 posts, 2-3 guys set posts, pour concrete, set up kiosk
If we don’t have someone who knows how to do this, town can provide someone for this
3 of these : pecan grove apartment complex, 12 oaks greenway, jones park disc golf
We have time on these but it would be good to knock it out
Tee Pads – railroad ties, gravel screening, horse trail mat to keep in place. Adding in amateur pads (10-
12) to be built around pro pads, disc golf guy is expert here
Town will have everything staged, we just have to build everything (town will also bring supplies but
depending on numbers we could need to bring rakes/gloves etc)
Plant Trees (Hole 1B) – leeland cyphers around water tower
Small Bridges (Hole 4) – 2 2x8s, putting 2×4 on top to go over small ravines, anti-skid paint on bridges
Benches – Replace rotted wood
Rock Piles – filling out tee pads
Signs – replace signs around tees, directional signs
Â
Q-Source
- Do we encourage\recruit guys to host one of these?
Mama’s House
- Brass tax – financial support for their move.
- Read announcement – anything can be done
- LED – Other opportunities to help out
HSPD
- Dauber NFL Squares
- Curry with the Murrays
Truth in Nature
- Anyone feel led.
Police Youth Explorers
- High School aged kids that might be good to introduce
- Talk about F3, get them into a workout
Wellcheck Program
- Outreach for 65+
- Yardwork, etc
Announcements
- Q-School
- QSheet Sign-up
Prayer Requests
- Pumpkin Spice Mr Terrific – and families Covid
YHC Took us out