FNGs:
Warm Up: GM, sir fozzy, imperial walkers, windmill, ssh
The Workout: 8 bell exercises. 45 sec work/15 sec rest. 5 rounds.
1 plank row, 2 kb snatch, 3 swings, 4 tricep extra, 5 CFG, 6 GP, 7 pull overs, 8 fig 8
rotating atlas stone workout throughout. 1 atlas stone carry, 5 burpees, and carry back. 2 atlas stone throw over the shoulder x5. Rinse and repeat
Mary: no time
Announcements: Carpex dads workout.
Prayer: PAX and family for safety and health
Before you read this BackBlast – please scroll to the bottom and hit play and enjoy the music to accompany this recount of the workout.
YHC had been meaning to bestow a gift to the Disney AO based on his recent move to site Q. It worked out that Lipstick had a stack of cinder blocks in the corner of his garage and I had some spray paint. Now there is even more to do at The Happiest Place on Earth!
FNGs: None
Warm Up: Good Mornings, Squat Thrusts, Hillbillies, Imperial Walkers, SSH and a mozy around the soccer field and back through the field, back to the flag.
The Workout: Our Q knew that the site gift was in play and decided to take full advantage. YHC opened the hatch on his family’s light blue minivan to show off the freshly logo’d cinder blocks. PAX were divided into teams of 4 and instructed to grab 2 blocks per team. A triangle course was marked by 3 cones from the corner of the soccer field. Thing-a-ma-bob called out exercises for each cone for each round. One cone had a resident block that would be used for the stations workout. A PAX was stationed at each cone until his 4th team member showed up carrying the other block. He would then take the block and move to the next cone. Each round continued through some pre-determined timeframe in which “Easy Stree” played on repeat. A buzzer marked the end of the round. The music would pause momentarily – each PAX would hope against hope that there was another song on the playlist only to be disappointed over and over again.
Round 1 – Merkins, Goblet Squats, WWII
Round 2 – Squat Thrust, Shoulder Taps, CBLs
Round 3 – Jump Squats, Curls, LBCs
Round 4 – Dry Docks, Flutter Kicks, Lunges
Round 5 – Skipped for time
Round 6 – Jump Squat, Burpees, Squat Thrusts
Mary: In teams, 1 PAX completed Murder Bunnies, while 3 Squat Hold / Plank Hold – repeat until all PAX complete a round of Murder Bunnies
Announcements: NE Wake CSAUP
The Deacon – F3 NE Wake’s CSAUP to take place on Saturday September 18, 2021 – Mark you Calendars: ~10 miles of fun that include 6 AOs including the Falls Lake Dam and Mt. Thrashmore
T-Claps (Recognition): Thing-a-ma-bob and Tubetop for making the journey. Extra claps to T-bob for his leadership. Claps to all in attendance for helping me stash the new attraction.
Prayer:
Now… Please enjoy the melody of Easy Street for the next 10 hours or MORE
FNGs: None
Warm Up: EC- YHC, Dahmer, Cancun, Yogurt, Swisher Sweets for a 2 mile EC. Also, Java & Warbucks on their bikes. Nice work & the guys pushed me to the 2 mile PR 9:18 pace.
SSH (20), Frankensteins (10), Good mornings (15) & Willie Mays Hays (10).
The Workout: I decided not to over plan & not print out a sheet. This was a good idea & I didn’t think too much about it. It was time to dive in & focus on my weak points.
Indian run over to the dreaded hill towards Bass Lake/Greenway.
We paired up in twos. 5 rounds of hill sprints (what a rush).
Indian run back to the rock pile. Curls for the girls (20 X 2), tri-cep ext (20 X 2), Ruh Rohs (20 X 1), Bus drivers (20 X 1), shoulder press (20 X 2) & shoulder raises (20 X 1).
Pavilion area- Erkins (20 X 1), Derkins (20 X 1), Dips (20 X 1).
Mary: Call arounds at the tennis court. Cancun got us at the end!
Announcements: Run with 3-Alarm (Davis) every Tuesday at 6pm. Lookout for Yogurt’s posts.
My message at the end was “Let this be your outlet”. Tomorrow it will make one year that my family & I have been in HS. Prior, I did not have an outlet, was stressed out, angry & bitter. I would take things out verbally at times on my family. F3 has changed my life in so many ways. Thank you Pax for your friendship! It was an honor to lead this morning!
T-Claps (Recognition): Pumpkin Spice for not backing down & focusing on his weak points too. Boss Hog, Cyclops & Fireball for pushing through it.
Prayer: Cyclops wife, Shredder & many more for their mission trip to Mexico. My M & FIL on their trips home. Safe travels.
YHC went to dinner a few weeks ago at the new Mama Mia’s – dinner was great but even better was the realization that there was some new gym equipment sitting right there. Unspoiled, untamed, virgin, pristine, pure… To my knowledge, I hadn’t seen a backblast from anyone calling out the new dueling set of stairs, the large step-ups used for seating, the new full walls. This is pristine new property and technically under different ownership than the parking deck, etc… Let’s give it a go and see if any complaints come to pass. For now, let’s do some staid climbs, some earkins, derkins, dips, box jumps, let’s put balls to walls, and sit like a preacher… As I sat on my couch Sunday night thinking through my next morning. The purity of that scene crept in – “well let’s check the Q sheet.”, I thought. “Ha HA!”, I exclaimed scaring the M and the dog. Then I thought. Let’s do this!
EC: Wild Turkey (5mi), Red and UTI (2mi)
FNGs: nuh uh
Warm Up: Windmills, Franks, High Knees, Butt Kickers, Carioca
The Workout:
Mary:
Announcements: Slack-o-verse has your answers
T-Claps (Recognition): The guys out at Needmore Ruck on Saturday for the roadside clean-up – well done.
Prayer: Prayers for those in the North West as the heat wave keeps burning.
Now that I’ve Q’d it – I’m looking forward to another go. Lot’s more to take advantage of in this new spot. Let’s hope it lasts!
Workout Date: 7/3/21
FNGs: Bolt, Mighty Duck, Knuckle Puck
2.0s:
Middie, Twinkle Toes, Bolt (Bobby Boucher)
Vader (Cancun)
Mighty Duck, Knuckle Puck (Kosher)
Vannelope, Slappy (LED)
Mickey, Mulan (Warbucks)
Golden Glove, Kragle, Home Run (Martini)
Fingerpaint, BOOM! (Pigpen)
Warm Up: Mosey to the field past the amphitheater for warm ups.
Side Straddle Hop x10 In Cadence
Merkins x10 On My Down (led by 2.0 BOOM!)
Sir Fazio Arm Circles x15 IC forward x15 IC reverse (led by 2.0 Fingerpaint)
The Workout: Kickball!
Dads count off in twos. Ones with their 2.0s are one team, Twos are the other team. Only 2.0s kick on offense. Dads and 2.0s both play defense.
Mary: Consume as many popsicles as dad will allow
Announcements: None
T-Claps (Recognition): 2.0s did a great job!
Prayer: Families travelling, great-grandmother who passed away, victims of the condo collapse in Florida
YHC picked up the Q and since it was the lead in to the 4th weekend, I put together a playlist for ‘Murica. Little did I know Toby Keith was such a polarizing figure. Maybe next time I’ll go with something a little more safe like Chris Brown and Elton John. We sweated, we swung heavy weights and started the July 4th weekend off with a bang.
FNGs: Nope
Warm Up: Quick warmup exercises
The Workout:
Broke up into 2 teams of 4. Each partner completes each station, then go to next exercise
P1: Ab exercise
P2: Farmers carry (2 KBs) – timer
P3: KB exercise 1
P4: KB exercise 2
| Rnd | KB 1 | KB 2 | Ab |
| 1 | KB Swing | Pistol Squat | LSF |
| 2 | Thrusters | Cookie pouch | Heel taps |
| 3 | Overhead press | Figure 8s | American Hammers |
| 4 | Lunge | Plank drag | LBCs |
| 5 | Renegade Rows | KB hinge | Windshield wipers |
| 6 | Single leg deadlift | Goblet Squat | Chill cut plank hold |
| 7 | Wonderbra | KB snatch | Freddy mercury |
| 8 | KB Windmill | Back lunge | Pickle pounders |
| 9 | Sumo squats | KB clean | Homer 2 marge |
| 10 | Midget Love Handle | Tricep ext | Dying cockroach |
Mary:
Light stretching.
Announcements:
See Slack.
T-Claps (Recognition):
Good work men.
Prayer:
Injured PAX, Traveling for the 4th.
YHC took us out.
Before today, I had never Q’d at Nutcracker, so my Q was inspired by some of the local favorites: bullfrogs, jack webbs, and the rock pile.
FNGs: Nope
Warm Up:
Warm up lap + good morning, SSH, sir fazio arm circles, moroccan night clubs
The Workout:
Traveling Jack Webbs. Mosey’d around school with stops for Jack Webbs 1:3 to 10:30, ending in side parking lot of the school
Partnered up for bullfrogs. Partner 1 bullfrog/wheelbarrow to first island, then switch to 2nd island.
Rock DORA: Partners together completed 100 ground pounders, 200 situps with rock, and 300 rut rows. 1 partner exercised while other partner took a lap around the lot, switching on the runner’s return.
Mosey back to flag for Mary.
Mary:
Bring Sally up. Legs up on up and 6 inch hold on down.
Announcements:
Golf Friday, see social media for others
T-Claps (Recognition):
Good work by all on a very muggy morning
Prayer:
Bob, Mary, Martin family, unspoken. YHC took us out.
FNGs: Welcome FNG Paycheck (Gavin)
Warm Up:
Mosey by soccer fields to half pipe for SSH, merkins, sir fazio arm circles, seal claps, OH claps.
The Workout:
1. 7’s on the half pipe
Squats on 1 side, lunges on the other, 1 merkin on sidewalk each time.
Mosey to parking lot by playground
2. Partner merkins
Partners ran opposite directions. 1st meeting 5x brokeback derkins, 2nd meeting 5x pattycake merkins. 4 rounds were completed.
3. Step-ups/knee tucks
Partner 1 did 10 step ups while Partner 2 did knee tucks (hanging or on swings). 3 rounds were completed.
Mosey to soccer fields
4. Indian bear crawl across soccer field
PAX lined up head to feet and held plank position in 1 line. PAX in back bear crawled to front until we made it across the field.
5. Evolution of man (crawl, walk, run)
Inch worm to 1st blue line, crab walk to center field. 21x LSF, 21x pickle pounders. Sprint the remaining half field.
Mary:
Alphabet Abs and popcorn exercise: homer 2 marge, heels to heaven, LBCs,
Announcements: See social media, Bondo’s retirement Q next week
T-Claps (Recognition):
Fram for rocking the 30lb vest all week, including EC.
PAX for their donations to UNC last week.
Prayer:
Fram’s co-worker Tim, Swisher Sweet’s family member
YHC took us out.
YHC signed up to Q Ivan after the Bagel bros grabbed my Cletus Q spot. This was my first time on the Q, but we survived after a few kinks. YHC brought a playlist of Rock Band classics and a “pyramid” style workout featuring some new KB moves.
FNGs:none
Warm Up:
ssh, windmills, arm circles, good mornings
The Workout:
We did a pyramid of sorts, but ran out of time, so we modified the count slightly. First round was a 6 count, round 2 was a 12 count, and round 3 was planned to be 18, but due to time cut it to 10 (or some modified count that seemed reasonable).
Exercises
Thrusters (L/R)
KB Swings
Single Leg RDL (L/R)
Single Leg Hip Bridge KB Press (L/R)
Plank drag
Pistol Squat
Kettlebell Chest Supported Hinge
Goblet Squat
Front Back Lunge w/ KB overhead (L/R)
KB Windmill (L/R)
After the first set YHC called KB murder bunnies in grass between light poles. This turned out to be a bad idea as YHC took a face dive. After round 2, we modified and did a Farmers carry the bells around a tree and back. After round 3, straight into Mary.
Mary:
Following exercises x10
Windshield wipers (over KB)
American hammers
Midget Love handles (L/R)
LSF bell overhead
Windshield wipers (over KB)
Announcements:
See social media
T-Claps (Recognition):
PAX for hanging with me on my first KB Q. PAX that donated to UNC NCCC!
Prayer:
Dauber travels, unspoken. YHC took us out.
15 Pax took to the pool for a run, swim, run at the prison yard.
Woody, Sunshine, Warbucks, Bondo , Fonzie Banana Seat POTS Fumunga LED Sprinkler Deadbolt Shredder Laettner FRAM and Breach on the Q
Warm-Up: Running to the pool from the parking lot,
The Workout: Partner up for laps, partner one was swimming laps while partner 2 was hitting the merkins for 2 rounds, then v-ins for 2 rounds and then burpees for 2 rounds followed by some squats while everyone finished up. Had a few mins to dry and off and then hit the pavement back to the yard. All the rats made it without drowning and all were accounted for.
Mary: Circle up for some LBC’s, box cutters, and Homer to Marge to finish off the workout.
Announcements: Picnic this Sat at Harris Lake(Check Slack for details)
T-Claps (Recognition): From Warbuck-very appreciative of all the donations to the NCCC unit they were very thankful for all the stuff that was donated.
We also learned a little more about POTS in COT.
Prayer: Fram-Prayers for his daughter-teenager not getting along with mom very well, Fumunga- His brother-in-law is getting a divorce and needs prayers to get through and for the kids.