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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!!!

Fuquay-Varina High School - Wikipedia

A log, kettle bell, rucksack, tire, and another log walk into a bar….

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PAX: Woody, Dusty, John Deer, Pikachu, Kubota, Orca, RAMS, Cancun.

FNGs: None

Warm Up: RAM saved my butt by taking PAX through some life saving warm-ups before I arrived.
The Workout: A workout so terrifying that Chuck Norris checks for it under his bed every night.

Set up the toys in a row with a pax at each. Log #2 was pulled for a Hobbits Tale (there and back again) as a timer. When Log #2 left the station the pax started working. When the log got back the pax would stop and shift to the left to the next toy or plank, mountain climber, or murcan. I stole this idea from Pikachu when he did it at Possum Trot because theft is the greatest form of flattery.

Round 1 and 2:
Tire- toe taps
KB- swings
Ruck- Deadlift
Log 1- shoulder presses shifting from each shoulder.
Log 2- pull down and back

PAX without a toy held plank for round 1 and mountain climbers for round 2.

Round 3, 4.
Tire- John Cusack
KB- Romanian Deadlift
Ruck- Ground Pounder
Log 1- side to side hops over log
Log 2- log flips. Down and back.

PAX without a toy did Murcan’s. Added in Imperial walkers and LBCs before PAX started the next exercise.

Mary: Mary was quite contrary because we did LBC’s during the workout.
Announcements: SW Picnic on the 26th. Q-Swap with CarPex.
T-Claps (Recognition): John Deer for really trying to follow instructions and Pikachu for really trying to lift a spare tire over his head. Joking aside it was great to work hard with all these men and an honor to lead.
Prayer: Various injuries with different with PAX.

We did a lot

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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.

History Lessons in the QUAY!!

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This mornings workout was a little different. I had pre-blasted we would be taking a tour of the History of the FD and learning about my story.

FNG: Nope

Workout: Moseyed to Milkove Shopping Center for a warmup. Merkins, side-straddle-hops and we learned it used to be a Piggly Wiggly and it burned down in 1987. Moseyed to First National Bank where stopped for the Pledge of Allegiance. “The Flag does not stand for skin color, race or religion. It stands for Freedom!!” We moseyed to Hardees Parking Lot and did some exercises. The PAX learned that the Hardees was the first fast food chain restaurant in Fuquay-Varina. Moseyed to the corner of Main & Academy Street. Here we showed off our gluts by doing Monkey Humpers and learned that in 1941 My grandpa opened up a Antique Furniture store called Hoke Powell Interiors. Later on, he sold appliances and TV’s. Off to TR Ashworth’s where the PAX learned that downtown Fuquay had burned 3 times, 1916 being the 1st time and the 2nd was at Proctor-Barbour Tractor Repair shop in 1946. In 1977 the entire block burned causing $500,000.00 in damage. Off to S. Fuquay Avenue where we stopped at DMV. This was the first Fire Department as well as Cultivate coffee shop across the street from DMV. It started out with 1 fire truck house under a tin awning for cover and then grew to a 2 truck fleet. The Fuquay Springs Fire Department official formed in 1925.

We then moseyed t 301 S. Fuquay Avenue where it is now Station #1 (Headquarters). The PAX performed many different exercises here and we even entered the apparatus bay to see our 1945 Mack fully restored this past January. They learned we run 2 Engines, 1 Ladder and a Rescue Company, Brush Truck for EMS calls out of this house. We have 2 other stations and Building Station 4 as we speak.

We left Station #1 and passed the F3 boys that meet for bible study. Stopped at Ashworth’s clothing to learn if you have expensive taste this is where you need to shop. (I can’t afford a tie in their) We headed back to the parking lot at the trot and ended the tour. The PAX found out how I became a fireman, and we were finished.

Mary: No Time

T-Claps: FRAM he is a BEAST wearing a pack with over 30 lbs all week at every workout!!

Announcements: Picnic Saturday

Prayers: Buford and his procedure, the force who was visiting from Metro co-worker who passed away.

I shared from Sunday “Who’s Beautification Process are you working for?

The World or the Kingdom of God!

You got to know where you are supposed to be!!

F3 has been amazing for me! Thanks for hearing my story. Honor to Lead!!!

Drowned Rats at the Yard

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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.

Possum Takes the Downtown Train

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AO: Downtown Train
Workout Date: 06/21/21
Last week at Coffeeteria, YHC was told that the Downtown Train PAX were not big fans of running. I figured a standard bootcamp would be OK, but I would keep my eyes and ears open to see if we needed to limit the running even more. I knew there was a rockpile based on previous backblasts. I showed up too late for a scouting run, but the site Qs Quiver and Bobby Boucher were very welcoming and helpful.

Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC

Main Event
1) Mosey around the Library to the neighborhood for a set of Sevens. Start with six Squats at the mailbox and one Star Jump back up the hill at the roundabout.
2) Mosey up the stairs to the parking load for Railroad Tracks. PAX all plank in a line like railroad ties. PAX at the end jumps over each PAX until he reaches the end, then he planks himself. Similar to an Indian Run. We worked our way around a quarter of the parking lot circle. Three cycles for each PAX.
3) Mosey back to the rock pile and partner up for AMRAP (As Many Reps As Possible) rock work by one partner while the other partner runs out to the second street light and back. Flapjack. Repeato with different exercises. Exercises were: Curl, Overhead Press, Triceps Extension, Bent Over Row, Shoulder Tap, Chest Press, Flutter Kick, Grounder Pounder
4) Mosey back to start and partner up for 1/2 Mary: 50 Merkins, 100 LBCs (Little Baby Crunches), 150 Squats. Running partner loops the small parking lot.

Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC

COT:
7 PAX

Announcements:
South Wake picnic is this weekend
Carpex July 4 convergence is July 3 at Bond Park (Phoenix AO) for 1776 workout
YHC has the Q at the next South Wake Dads workout, also on July 3
Thanks to the PAX from Warbucks as he described the generosity of the PAX in supporting his efforts to provide newborn supplies to the hospital. The hospital was very appreciative, especially for the blankets.

Prayers for Tetanus’s M and 2.0s as they travel to Florida. Prayers for Tetanus’s coworkers and the driver of the car which ran into their office building up North. Prayers unspoken.
YHC took us out.

Naked Moleskin:
T-claps to Quiver and Bobby Boucher for helping me be successful this morning
Tetanus spotted a possum making his way across the field after COT. He must’ve thought we were Possum Trot!
Great fellowship, gentlemen. Thank you for the opportunity to lead!
This was my sixty-fifth #F3Q21 #2021Challenge Q (sixty-seventh overall). Next Q is Wednesday at Anchor Time (Raleigh).
-Pigpen

QIC: Pigpen
PAX: Quiver, Warbucks, Coal Ash, Tetanus, Woody, Bobby Boucher, Pigpen
Workout Date: 06/21/21

Drilling holes at GP

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FNGs: None

8 HIMs posted to GP this morning;  A lot of hard work and a little disc golf. YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays, 10x3ct Daisy Pickers,

The Workout

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 20×3 ct LBCs, 10×3 ct Rockies, 10×3 ct Homer to Marge w/ rocks (Hence the name drilling holes)

Pax Pair up and each does 2 sets each of Rock Planks and Crab Rock Planks while the other runs two lines down and back. Squat Hold till all PAX are finished.

Mosey to the Wall of Pain

  • 80 ct Al Gore People’s Chair, 30×3 ct BTW
  • 80 ct Biden People’s Chair, 30×3 ct Ascending Testicles
  • 80 ct Prisoner People’s Chair

Mosey to the putting green:

PAX put discs and bear crawl to nearest for retrieval. Return to starting point for exercise

1 set of: 10×3 ct Merkins, 20 Squats, 20 lunges (10 each leg), 10×3 ct Split Jacks, 10x3ct Star Jumps, 10×3 ct LBCs, 10×3 ct Mountain Climbers

Announcements:  Raised over $3,500 for for HSPD 1st Aid Kits, GP 3 yr anniversary on June 26th along with the F3 Picnic in the Park.

Prayer Requests: Praise – Ellie got into Purdue, Cancun’s 2nd Dad recovering from a stroke, Walt (Forcep’s 2nd Dad) cancer in liver and kidney

Sheepdog 6/18/21 – Strike Fest

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No FNGs but a couple Pax new to Sheepdog. Welcome Woody and Sunshine to the AO that packs a punch! 

EC: Norm, Bobby Boucher, Shredder

Warm Up: several F3 traditional favorites with Side straddle top, sir Fazio arm circles, seal clamps, overhead clamps, imperial walkers, hillbillies, Single leg deadlifts to work on balance and stability, and Frankenstein.

The Workout: today’s workout was brought to you by four corners and a whole lotta striking 🤛🏼.   Pax started with 25 Wing Chun strikes, ran to the next corner of the parking lot, 1 Merkin (at which point I think Woddy said, “only one!?!”), next corner 1 squat to front kick in cadence (so, both sides), next corner 1 star jump, then back to the beginning. So far, not that bad. We then bumped up to 35 strikes and ran to the next corner for 2 merkins, 2 squat kicks, 2 star jumps, etc. Each loop around we added a set and increased the strikes; 75, 100, 125, 150. About 1/2 way through we swapped strikes for wedging but still cranked out high reps. A couple pauses to focus on technique details. I’m assuming Pax will be feeling this workout at about 3:00 today.

Mary: 50 LBCs in cadence

Announcements: Norm is moving.  He will be missed!

T-Claps (Recognition): Bobby Boucher rocking it on a long EC climb. Warbucks collection.

Prayer: Beer pressure’s sister trying to get into grad-school.

Way to go men. Honored to lead!

Fritter returned to Possum Trot

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19 PAX, including 10 who are in hot pursuit of the coveted fritter, posted at Possum Trot for a beatdown delivered by the Fritter Foundation.

Fritter Quitters: None

FNGs: None

Warm Up: Lap around the tennis courts; circled up for SSH, IW, HB, Fazio arm circles, good mornings; I had to throw in some burpees to calm the mumble chatter

The Workout: PAX moseyed to the tennis court and lined up on one end. PAX were instructed to travel the width of the 4 tennis courts by broad jump, 5 star jumps, broad jump, 5 prisoner squats, wash-rinse-repeat until you reach the other side and squat-hold for the 6.  PAX then traveled back to the start across the 4 courts with the Obama (named after the 44th president) 4 steps in bear crawl followed by 4 merkins, wash-rinse-repeat until you reach the other side and plank-hold for the 6.  PAX loved these so much, we decided to do it again but had to limit each to the halfway mark to save on time.  Once complete, PAX traveled to the concession stand via Indian run for more fun.  Half the pax held BTTW, while the other pax did an exercise, then switch.  (exercises were 1:step ups x10 each leg, 2:bulgarian squats x5 each leg, 3:Erkins-Derkins-Dips x5 each).  Half the pax then held People’s chair while the other half did exercises, then switch. (exercises were 1:American Hammer, 2:Mountain Climbers).  PAX then indian ran back to the courts for Mary.

Mary: Plank-O-Rama until time

Announcements: Picnic- check slack

T-Claps (Recognition): Sunshine- strong first week!

Prayer: Kevin, Heidi, Warbucks, Woody’s son traveling, First responders and military

Baby Yoga at Disney.

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Several PAX had indicated over a couple of months that we should do more stretching or yoga during a workout.  YHC thought what better time to drop it on my 2 year celebration week.  40 min of  yoga from a non-YOGI master.  Names of moves and fluidity were suspect, but nonetheless we made it through. DRP taken!

FNGs: John P. AKA: Cheesy Tots
Warm Up: SSH, SFAC, Frankenstein’s
The Workout: Various Yoga poses.  Don’t know all the names, but we moved through Vinyasa’s, Triangles, Warriors, Reverse Warriors, Runner pose, Twisting Triangle, Etc…etc…..etc… Groan, grunt, cuss, Groan….breath……hold breath…..breath……groan, cuss, breath again……..CUSS!  “Damn that was fun, different and great! Let’s do it again sometime.” said various PAX’s.  Cue a “That’s what she said line” by Quiver every 30 sec during the ME.
Mary: LBC, Rev LBC, Full LBC, Butterfly’s, Two hand heel tap, Oblique V-ups, Scissors.
Announcements: Too many to list, check Slack.
T-Claps (Recognition):
Prayer: Woody’s son traveling to West Coast, Family in Golf cart accident. Fram daughter in NE.