Musket

Wildlife encounter

When: 12/4/2019
QIC: Lab Rat (YHC) on Q
The PAX: Kodak, Wildcat, Lauer (FNG), Lab Rat (QIC) “volunteered” to go on a pre-dawn sightseeing trip. Lo and behold, we found an interesting animal species.

The THANG:
Mosey to IG Greer Hall / BB Dougherty
SSH x 21
IW x 21
Hill Billy x 21
Merkins x 9
Wind Mills x 21
Low slow Squats x 21
Mosey to the lower stairs

Work on walkway & stairs. (Partner up, size matters)
• Sprint to the statue at the top then to “pullup” area behind IG Greer. P1 planks. P2 does decline merkins 9 x with feet on P1’s back; flapjack.
• P1 & P2, pull-ups 9x ea.
• Run to the bottom, plank until all Pax return
• Repeato: Wide arm merkins 2nd time, pull-ups 9x ea.
• Repeato: Everyone, feet up on the wall for decline pushups.

Mosey the long way to the Sanford Mall for Pushmi-Pulyu. Reclaim partner
• P1 pushes P2 ~ 50 yrd, P2 resists. FLAPJACK
• P1 pulls P2 ~ 50 yrd, P2 resists. FLAPJACK
• P1 does 6 merkins with feet in wide stance. P2 hops over L leg to middle, hops over R leg, and back, continue until P1 completes 6 selection quality merkins. Flap-Jack for two rounds
• Turkish Getups: P1 pulls P2 up 9 x R side. FLAPJACK
• Turkish Getups: P1 pulls P2 up 9 x L side. FLAPJACK
• Partner wheelbarrow ~30 yd, 3 pushups; FLAPJACK. Two rounds

Mosey back to Legends
Mary

LBC’s x 21
Dolly x 21
Reverse Snowman x 15

COT
Moleskin Four eager experimental units, ah hum, excuse me, participants volunteered to determine and surpass their individual pain threshold. To do so YHC sought to test flexors and extensors from the shoulder girdle to the ankle. Minimal rest between exercise bouts was imposed to maximize our physiological downPainment. YHC would like to believe this was accomplished.

Ferrum ferro acuitur et homo exacuit faciem mentem alter alterum (Iron sharpens iron, and one person sharpens the wits of another).
Proverbs 27:17

Chunder’s Last Stand

AO: The Homestead
Conditions: 43, wet grounds, gray skies, changing to heavy drizzle halfway through
PAX:  HIPAA, Kodiak, Yosef, Lab Rat, Chunder, Broken Bell (CLT/Metro), Homeland (CLT/Meca)

7 Pax braved wet conditions and the unknowns of a Thanksgiving weekend workout, when many regulars were DR.  Inquiring minds want to know: Would anyone post?  Do they cancel workouts in Boone if it rains?  Would Chunder show up after an unexpected and rude interaction with a wood floor earlier in the week?   Yes.  No (SMH).  Yes (for COT and Coffeeteria)!
All veteran pax today, so an abbreviated Disclaimer was pronounced and a challenge was laid out for the Pax to honor Chunder with an all-out effort.  Then the fun began.

THE THANG

Mosey halfway down the gravel path around the pond

COP — SSH, Hillbilly, Windmill, Parker Peter, Merkin, Mtn Climber

Partner up
Round 1:  P1 = Bear crawl / P2 = run lap [flapjack]
Round 2:  P1 = backward lunge walk / P2 = run lap [ flapjack]
Round 3:  P1 = burpee-broad jump / p2 = run lap [flapjack]

Mosey to parking deck at hospital
P1 = mekins / P2 = run stairs to top of deck, across top, back down stairs [flapjack] 

Back to individual work

10 jump squats, run stairs to top of deck & across, 10 jump squats, run stairs down (rinse & repeat 2x, for total of 3 rounds)

40 Apollo Onos (single count) followed by lap around bottom level

40 Picabo Streets (single count) followed by lap around bottom level

Mary — American Hammer, Protractor, Flutter, LBC, Dying Cockroach, Dollies, Sea Turtle

Run home (Chunder!)

2 Mins of Burpees to close out (Chunder joined in)

COT

MOLESKIN
The Weinke appears short for 60 mins when listed above.  I’m fairly certain the Pax got their fill though, especially in the parking deck, where plenty of Gloom was inhaled.  Did my best to provide a taste of the rain and a chance to get out of it.  All the talk of ski season inspired the lower body work.  And of course, it wouldn’t be a workout in Chunder’s honor without a big dose of Mary.  Nice work today…thanks for the strong effort by all!

Chunder’s official send-off took place a week earlier on 11/23 (w/o YHC unfortunately), so this was intended to be Chunder’s last post before shipping off to US Navy Basic Training 12/1.  It was great to see him on our return to home base, sporting new threads and a new smile.  Unfortunately, he was wearing the threads in his lip and mouth in the form of stitches and the smile came courtesy of dental work to repair chipped teeth.  For those F3Nation pax who own rental cabins in Boone, check out the wood floors on your next visit.  If they look like a beaver has been working em over, don’t worry, it was only Chunder leaving his mark before departure.  Thankfully, he delivered his burpees at COT without leaving any more marks behind at the park.

The real mark Chunder leaves behind is the impact he made on the Pax of F3Boone and Pax of other regions across the Carolinas who posted in the High Country over the past 10 months.  During that period, there wasn’t a Burpee he didn’t burp, an American Hammer he didn’t hammer and a Monkey Humper he didn’t….well, you get the idea.  He posted continuously in all kinds of conditions and gave it his all every time.  And more often than not, it seemed he was the Q.  He’s a #HIM that can’t be replaced (but some bodies better step up or HIPAA and Kodak are gonna run outta Q material real soon).  He’ll be missed.

Thanks to HIPAA for allowing a Flatlander to have the honors at The Homestead.  Can’t wait to post again at 3,333′.

Back for Another Helping

Front: Guest-Q Prodigal
L-R: Pork Rind, Old Maid, Yosef, Repeato

It is Thanksgiving weekend, and a lot of Pax are out of town. However those that are here were glad to host some out of town guests for an extra helping of Thanksgiving goodness. Natives Yosef and Pork Rind encountered three Pilgrims for a non-scheduled workout at 7:00 Friday morning. We were outnumbered 3:2 by the settlers from Carpax, but were willing to share the bountiful harvest with Old Maid, Prodigal, and Repeato.

After an appetizer of jogging and stretching, we were ready for soup. Prodigal served up four rounds of step-ups, derkins and dips, each round descending in reps (20, 15, 10, 5).

Then we partnered up for the main course, sharing 100 merkins, 200 lbcs, and 300 squats in between 100 yard runs.

Still not full, we went back for seconds, this time for a smaller plate of 50 pullups, 100 WW2 situps, and 150 lunges.

Too full to move, we circled up and passed round the peace pipe, each Pax sharing his favorite story about Mary, until our time together finally came to an end.

After praises and prayers, we all returned to our tribes and settlements for some well-deserved family time!

Dance to the Music

Five pax showed up this morning for a cold rainy workout. I needed it to be calisthenics-based because of my plantar fasciitis and music-based because I can’t count out loud or read a clock while exercising. Queue my 45 minute spotify workout playlist and some overlooked routines from the f3nation.com/exercises playbook! Exercises were performed by alternating on verse/chorus/face-peeling-guitar-solo transitions (usually 8 or 16 counts).

Warmup:
Eye of the Tiger | Survivor | 4:05
Bat wings
Cotton Pickers / Don Quixotes
Copperhead Squats
Imperial Walkers / Hillbillys

Running down a Dream | Tom Petty | 4:21
Mosey to parking garage

Set One:
Down on the Corner | CCR | 2:46
When the Saints | Fats Domino | 2:28
Think | Blues Brothers | 3:15
Big Boy Situps / Heels to Heaven
Air Drama / Al Gore
Dancing Bears / Peter Parkers
Squats / Calf Raises
Apolo Ohnos / Bonny Blairs
Repeat

Hawaii 5 O | TV Themes | 1:22
Kick-the-Can to top of garage and down

Set Two:
When I Grow Up | NF | 3:16
Another One Bites the Dust | Queen | 3:34
Life in the Fast Lane | Eagles | 4:46
8-count Burpees
Mountain Climbers / Copperhead Merkins
8-count Absolutions
(Plank / Stump-jump / Chillicut / Chilli Jack)
Donkey kicks / Carolina Dry Docks
Repeat

Mission: Impossible Theme | 0:51
Mosey to wall at Appalcart Shelter

Set Three:
Kung Fu Fighting | Jack Black | 2:30
Ballroom Blitz | Tia Cararre | 3:30
Step Ups, alternating legs
Dirty Hookups
Dips / Irkins
Aiken Legs
(Squats / Box Jumps / Lunges / Split Jacks)
Repeat

Long Black Train | Josh Turner | 4:10
Mosey back to AO

Mary:
Living on a Prayer | Bon Jovi | 4:09
16 each without stopping:
Bay City Splits
Freddy Mercury
LBCs
Box Cutters
Flutter Kicks
Boat/Canoe
American Hammer
Crunchy Frogs
SSH until song ends

BoM: Yosef (Q), Wildcat, Lassie, Zippy, Shake-n-Bake
Announcements:
Hope Pregnancy Dodgeball Tourney in February:
Should F3 Field a team?
Upcoming 100 mile uphill charity run:
Should F3 Field a team?
Prayer Requests:
Zippy: Personal request
Shake-n-Bake: Acquaintance who has necrotizing
pancreatitis, upcoming pancreas surgery
Yosef: Daughter Arwen’s upcoming test for
Hodgekin Lymphoma

Sting like a Bee

This week’s FNG “Honey Bee” requested an extra workout and we were happy to oblige. The announcement went out Thursday evening and Friday morning three pax showed up at Legends for a bit o’ honey. Q: Yosef, PAX: Lab Rat and Honey Bee

Legends Lot:
Arm Circles OYO
Hammy Stretchers OYO
Windmills x20
Slippery Dip Cans x10
Imperial Walkers x10
Steve Earl x10
Copperhead Merkins x10

Mosey to Durham Park
Route 66: At each park bench, 11:1 Dips and Derkins. Jog to next bench, 10:2. Continue until 1:11. Totals: 66 Dips, 66 Derkins

Mosey to Horn in the West Drive
Double Nickel: Sprint up hill to 2nd Hampton entrance, slow squats until the last man arrives. five burpees at top. Jog down to repeat

Mosey to Daniel Boone Park
Ring of Fire:
20 step-ups in pavilion
Lunge Walk to swingset, 15 Wooly Worms
Broad Jump to balance beam, 20 stump-jumpers
Lunge Walk to Monkey Bars, 10 pullups
Bear Crawl back to Pavillion

Mosey to Strawberry Hill Arboretum
Mary at the top:
LBCs x20
Box Cutters x20
Flutter kicks x20
Dolly x20
American Hammer x20

Jogged back to Legends for BOM closing ceremony. About 2.25 miles of running total.

Where you at Wildcat?

The Pack:

HIPPA, Lil’Timmy, Yosef, Mighty-Wind (CLT), DD (Ft Mill), GoGo (Raleigh), Elmer Fudd (Raleigh) & your QIC – Armor

1st Off – Wildcat was a no show after talking all-kinda smack on slack about quitters!

The Thang:

Mosey to Fire Station

10 x Burpee’s – OYO

Most to Bridge & Bear Crawl Across

Mosey to ASU Hospital Building

10 x Windmill

10 x Imp. Walker

10 x Cotten Picker

10 x Hillbilly

25 x Dip

4 corners of Mary around the hospital

25 x Dolly

25 x flutter

25 x LBC

25 x Freddy Mercury

Run in-between

50 x SSH

15 x Dip

REPEAT all Mary above 25 x of all…

Indian Run to Baseball Field Concrete Benches

Box Jump up Benches 1 Burpee @ Top, Run Down, Repeat until 7x Burpee’s @ Top

1 mile Indian Run to the to “The Hill”

Grab a ROCK…

30 x Curl

30 x Sholder Press

RUN “The Hill”

30 x Squat Row

30 x Tricep Press

RUN down the Hill & Return Rock

.75 mile Indian Run to Home Base

1 x Merkins

4 x Air Press

2 x Merkins

8 x Air Press

3 x Merkins

12 x Air Press

4 x Merkins

16 x Air Press

5 x Merkins

20 x Air Press

6 x Merkins

24 x Air Press

7 x Merkins

28 x Air Press

8 x Merkins

32 x Air Press

9 x Merkins

36 x Air Press

10 x Merkins

40 x Air Press

TIME CALLED right @ 60Min!

3.55 Miles Total

Announcements, Ball of Man, Coffee

Thanks for showing up Wildcat…

Miss-Q – Willy’s Way 8-23-2019

Miss-Q – Willy’s Way

Humm about that…

5:15am – Armor scoops LT and sent Chunder a hate message for fart-sacking after he drives by his ‘barn house’

5:27am – Just Armor & LT at AO – hate messages sent to Pax on Slack (who uses the platforms anyways – i felt like to Trump trying to stir the pot – but really i was just make a idiot of my self – yes I am a registered Republican)

5:30am – Launch

25xSSH

Mosey to Blowing Rock School

P1 – Lap around the Track

P2 – 25xDip / 25xSSH / Plan or Arm Circles to P1 Arrives

Flap-Jack

P1 – Lap around the Track

P2 – 25xJump-up / 25xSSH / Plan or Arm Circles to P1 Arrives

Flap-Jack

P1 – Lap around the Track

P2 – 25xDerkin/ 25xSSH / Plan or Arm Circles to P1 Arrives

Flap-Jack

Mosey Up Hill and to the End of Main Street

25x SSH

Power Pole 1 – 1 Burpee

Power Pole 2 – 1 Jump Squat

Power Pole 3 – 2 Burpee

Power Pole 4 – 2 Jump Squat

Power Pole 5 – 3 Burpee

Power Pole 6 – 3 Jump Squat

Power Pole 7 – 4 Burpee

Power Pole 8 – 4 – Jump Squate

Power Pole 9 – 5 Burpee

Power Pole 10 – 5 Jump Squat

Power Pole 11 – 6 Burpee

Power Pole 12 – 6 Jump Squat

Power pole 13 – 7 Burpee

Its now 6:02AM – Who shows up – CHUNDER!

Armor ask – What are you Doing?

Chunder – Ready to Launch? You guys doing a pre-warm-up? AO – Launch time is 6:00 – You forgot didn’t you???

Armor – Explorative – woops! Yes – we launched at 5:30

Chunder – Should you know your own workout!?

Armor – slightly embarrassed and prideful to do anything other than push on…

Official 6:00 now launches – LT & Armor are already 33min in and 1.78miles of Extra 5:30am launch credit!

Next Call – A Little Mary

25x Flutter

25x LBC

25x SSH

25x Dolly

Power Pole 1 – 7 Burpee

Power Pole 2 – 7 Jump Squat

Power Pole 3 – 6 Burpee

Power Pole 4 – 6 Jump Squat

Power Pole 5 –  5Burpee

Power Pole 6 – 5 Jump Squat

Power Pole 7 – 4 Burpee

Power Pole 8 – 4 – Jump Squate

Power Pole 9 – 3 Burpee

Power Pole 10 – 3 Jump Squat

Power Pole 11 – 2 Burpee

Power Pole 12 – 2 Jump Squat

Power pole 13 – 1 Burpee

25x SSH

Mosey to Blowing Rock School – Repeat what I thought was done!

P1 – Lap around the Track

P2 – 25xDip / 25xSSH / Plan or Arm Circles to P1 Arrives

Flap-Jack

P1 – Lap around the Track

P2 – 25xJump-up / 25xSSH / Plan or Arm Circles to P1 Arrives

Flap-Jack

P1 – Lap around the Track

P2 – 25xDerkin/ 25xSSH / Plan or Arm Circles to P1 Arrives

Flap-Jack

Mosey Up Hill and to the End of Main Street

25x SSH

Power Pole 1 – 1 Burpee

Power Pole 2 – 1 Jump Squat

Power Pole 3 – 2 Burpee

Power Pole 4 – 2 Jump Squat

Power Pole 5 – 3 Burpee

Power Pole 6 – 3 Jump Squat

Power Pole 7 – 4 Burpee

Power Pole 8 – 4 – Jump Squate

Power Pole 9 – 5 Burpee

Power Pole 10 – 5 Jump Squat

Power Pole 11 – 6 Burpee

Power Pole 12 – 6 Jump Squat

Power pole 13 – 7 Burpee

Next Call – A Little Mary

25x Flutter

25x LBC

25x Dolly

25x SSH

30x Merkin

Jail Break to Shovel Flag!

3.98 miles and 1.15hrs for LT & Armor

2.2 miles and 45min for Chunder

Great self-inflicted beat down

I can tell you, I won’t make that mistake again!

  • Your QIC – Armor