Backblasts

Workout and Community Service with Dredd and Dark Helmet!

Have you ever wanted to post with Dark Helmet or Dredd? Hey, this weekend is your chance! The PAX of @f3capefear have planned a convergence w/special guest Qs from the @43feetPodcast this Saturday morning at Baywatch*. Then, @darkhelmetF3 & @DreddCNC have the Co-Q & workday to follow.

Contact Snickers (COMZ) from Cape Fear for details.

*Baywatch meets at Wrightsville Beach Park, from 0700 – 0800. 

Left at the Altar

5 of us showed up to Max Bandwidth this morning in the cold rain, ready for a VHS beatdown.  The cyborg’s Qs are always tough, and the rain wasn’t going to make it any easier.  At 0530 and no sign of the T1000, we ran to the awning and began our warm up.  We kept waiting for the Weddings with the Wheatons star to show, but he left us waiting at the altar (he had been up most of the night with his son).

Silver Oak, named for his propensity for splashing merlot, did not let us down this morning.  The winery was in full production about 35 minutes into the workout!

Warm Up

-Side Straddle Hops (15)

-Good Mornings (10)

-Helicopters (12)

-Sir Fazio Arm Circles (10 and 10)

-The Grinder Stretch (10 seconds per leg)

-Cotton Pickers (10)

 

The Thang

With no VHS in site, we pulled out the trusty F3 Workout Deck.  We stayed under the awning, running to the SuckBrick on one end to pick up one card each, and then running back to the other end of the awning to do the exercises as a group.  We got through 5 rounds for a total of 25 exercises.

In no particular order:

AH – 100 Side Straddle Hops

5H – Karaoke to the end of the awning and back

7H – Bear Crawl to the end of the awning

10H – Butt Kickers to the end of the awning and back

QH – 25 Burpees

8S – 18 Backward Lunges

5C – 15 (each side) Oblique Crunches

6C – 60-Second Low Plank Hold

7C – 17 LBCs

8C – 18 Luges (core exercise sort of like a V-up)

AD – 100 Arm Circles

2D – 12 Hand Clap Merkins

4D – 14 Carolina Dry Docks

5D – 15 Hand Release Merkins

7D – 17 Derkins

8D – 18 Merkins

10D – 20 Incline Merkins

KD – 25 Merkins

2S – 12 Bulgarian Split Squats

5S – 15 Standing Lunges

6S – 16 Jumping Lunges

7S – 17 Monkey Humpers

9S – 19 Low, Slow Squats

QS – 25 Monkey Humpers

KS – 25 Squats

 

Didn’t get to:

2H – Sprint 200 meters

4H – Sprint 400 meters

6H – Backward Run to the last island and back

8H – 18 Squat Thrusts (Burpees without the Merkin)

9H – 19 High Knees

JH – 25 Plank Jacks

KH – 25 Mountain Climbers

AC – 100 Flutter Kicks

2C – 12 WWII Situps

3C – 13 High, Slow Flutter Kicks

4C – 14 Heels to Heaven

9C – 90-Second High Plank Hold

10C – 20 Rosalitas

JC – 25 Shoulder Taps

QC – 25 Freddie Mercuries

KC – 25 American Hammers

3D – 13 Chuck Norris Merkins

QD – 25 Diamond Merkins

3S – 13 Wojo Squats (Bobby Hurleys)

4S – 14 Alternating Side Squats

10S – Lunge Walk for 100 meters

JS – 25 Smurf Jacks

AS – 100 Calf Raises

Joker #1 – PAX chooses exercise and number

 

After three sessions with the Workout Deck, we still haven’t gotten to:

3H – Sprint 300 meters

6D – Wide Arm Merkins

9D – 19 Ranger Merkins

JD – 25 Dips

Joker #2 – PAX chooses exercise and number

 

Mary

-20 Flutter Kicks (in cadence)

 

Count-a-rama:  5 PAX

Announcements: 

-The F3 Raleigh “Oaks” Mudgear shirt pre-sale ends November 20th.

-Thanksgiving Convergence – Thanksgiving Thursday at Bandwidth/Max Bandwidth (Abbotts Creek Community Center) – 0700-0800 – followed by a run up Mt. Trashmore.

-Carpex Triple Down – Saturday, November 17th, at Bond Park – 0545-0625: Ruck, 0630-0730: Phoenix (F3), 0800-0900: MoneyPenny (FiA).  Do one, two, or three (all are co-ed) and then share in some fellowship afterwards with pastries, juice, and bacon.

-Spartan Beast – Saturday, November 17th, 1015 – Join Floppy and Boingo’s team.  $195 for open wave.  Details at www.spartan.com.

-White Street Brewery evening runs on Tuesday nights – 7 pm – 3-mile and 5-mile options

Good work, men.  Remember, if no one signs up to Q…or if he sleeps in…the deck is always waiting.  It was an honor to lead you this morning.

 

Sand Baggin

YHC had some spare sand bags that he had found around town that businesses were trying to get rid of. I figured I wanted to put them to good use!  The invite was put out for EC at 6 AM, after 5 miles YHC went to pick up the 2.0 (Picasso) for some Mad Mule. Always funny to me how he pops out of bed pumped about coming. Even with 2nd F, he loves being part of a group of men.  He has really started to open up, push himself, and begin to look up to men around him for leadership.  After returning to the shovel flag the mumble chatter began before Mad Mule!

Warm up:  SSH, Squats, Windmills, butt kickers, high knees each x20 in cadence

Sand Bag Partner work

1 partner 50 yard Bag carry – 1 partner mountain climbers (switch)

1 partner jog 100 yards and back- 1 partner sand bag squats AMRAP (swith)

1 partner jog 100 yards and beck – 1 sand bag overhead press AMRAP (switch)

1 partner jog 50 yards and back – 1 partner bag chest press-toss AMRAP (switch)

1 partner runs 50 yards and back – 1 partner bag slams to ground AMRAP (switch)

Partner Bag toss each 1 min to left and right.  Rinse and repeat each round with partner, plank for the six each round.

Animal House:

Bear crawl 25 yards and back (20 lunges in cadence)

Crab walk 25 yards and back (20 Merkins in cadence)

Frog hops 25 yards and back (20 lunges in cadence)

Inch worm 25 yards and back(20 Merkins in cadence)

Scout run lap around the park with PAX staying tight throughout with scout running out and back hard and joining back in with PAX.

Mary: American Hammer x20 Cadence, WWI 30x cadence, Freddy mercury  20x cadence, Box cutter x15, Plank a rama all positions on my hold.

Great work by everybody today! Everybody was able to modify if needed, substituted exercises to keep moving but avoid injured body parts.  1 mile total with Mad Mule today! Even Picasso (2.0) had a weight bag to perform the Sand Bag exercises and we only lost 1 bag to premature splitting!

BOM/COT: Prayers for Bloodsport and potential move, Labrat’s upcoming move, Farva 1/2 marathon and F3 Southwake guys, Prayers for YHC friend of family Ben who after 1 year of being sober from Heroin has relapsed. Hard Hat Friend, Lady Fingers and relationship with wife, Flathead’s friend/family Stage  lung cancer.  Be in continued pray for your leaders, community, work.

Announcements: HSHM next weekend!  Carpex bring 2 Q’s and clown car to lead DEC. 1st MAD MULE!

F3 Raleigh Oaks Winter Pre-order

In case you missed it – the F3 Raleigh Gear Holiday pre-orders are now open and ready for you to reserve your stuff!

In fact, there are 2 opportunities for you this Winter. We have our “regular” pre-order through MudGear ready, and we have a limited quantity of F3 Raleigh 2XL Short Sleeve jerseys as well. Note that orders need to be placed before Tuesday, November 20th in order to get what you want for Christmas.

Get ’em while they’re hot!

 

No Slack (No Greater Love)

A lot of things on my mind the past couple of days as I watched the documentary No Greater Love.  So as I jogged in the gloom to meet up with the Pax, veterans were heavy on my heart.  The pavement was wet from the rain in the middle of the night, but temps were perfect.  I have to say that I’ve been missing the gloom and haven’t seen a majority of the Pax in quite some time.  The F3 disclaimer was given as we had an FNG (Pigeon), and we were then off on a jog to the opposite parking lot to warm up.

Warm-Up

  • Side Straddle Hops x 25 IC
  • Imperial Walkers x 10 IC
  • Hillbillies x 10 IC
  • Air Squats x 10
  • Merkins x 10
  • Mountain Climbers x 15 IC

After the dynamic warm-up, we moseyed on to the playground and partnered up for some dora-type fun!

The Thang

100 x Squats/Lunges Combo (1 Squat, 1 left leg forward lunge, 1 right leg forward lunge = 1 rep) –> While P1 completed reps of the exercise, P2 ran to just before the tennis court and back. Flapjack and continue until reaching 100 in total.

75 x Man Maker variation (squat thrust, push-up, left shoulder tap, push-up, right shoulder tap, stand up = 1 rep) –> While P1 completed reps of the exercise, P2 ran to just before the tennis court and back. Flapjack and continue until reaching 75 in total.

50 x Burp-ups (burpee then jump up into a pull-up = 1 rep) –> While P1 completed reps of the exercise, P2 ran to just before the tennis court and back. Flapjack and continue until reaching 50 in total.

Mosey on to the tennis courts for some Mary.

Mary

20 Hail Mary – P1 planks while P2 does dips with feet on P1’s upper back.  Flapjack

Flutter Kicks x 10 IC, Leg Raises x 10, Box Cutters x 10 IC (with no breaks)

Butterfly sit-ups x 12 (WW2s with bottom of shoes together)

Closing

I shared a brief summary of the No Greater Love documentary with the Pax.  It is essentially about an Army battalion called No Slack.  Army chaplains do not carry weapons, and the army chaplain of No Slack decided to take a video camera with him on a combat deployment to Afghanistan in 2015.  This is emotional to watch as it discusses losses, injuries, and struggles through the soldiers’ eyes.  The documentary is titled after John 15:13 – “There is no greater love than this: to lay down one’s life for one’s friends.”  We truly do not understand the sacrifices the men and women of our armed forces face – the emotional turmoil and struggle within.  For those that do make it back from war, the transition to civilian life is such a struggle that they often lose their dearest relationships as they deal with the dark cloud that surrounds them from their experiences.  As we go into the long weekend and going forward, please shake the hands of and thank the veterans that you meet along the way.  While we can not understand their internal fight, we can surely try to bring them a sense of normalcy and appreciation for what they have done to give us and our great country the freedom that it enjoys.  Continue to push each other in the gloom.  We are blessed to be able to do this.

I took us out in prayer.

Thank you for allowing me to lead.  I’ve missed you guys and the gloom.

Pats on booties,

Your Puerto Rican Papi, Bernie

Introducing Monday Murph

Beginning this Monday, November 5, 2018, Eastbound and Down will transition from a bootcamp style workout to “The Murph”. The new name is Monday Murph and the new twitter handle is @F3_MondayMurph.

We will start at Eastgate park, run to North Hills and complete “The Murph” and run back to Eastgate park. Scaling options are available. Q’s are still needed to lead the warm up and COT so please sign up.

The Murph

“The Murph”

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1-mile run

*20lb weight vest or body armor is optional

See you there! 

 

When I Say No, You Say Mosey

15 PAX gathered for a no-mosey WO; no FNGs so minimal disclaimers and we were off.  YHC emphasized that this would be a NO MOSEY workout and we had a chant to that effect later…

1 lap around parking lot then circle up by trailer

Warmup: 20 SSHs, 20 IWs, 20 WMs, 10 SFACs, 10 Seal Claps, 10 Reverse SFACs, 20 MCs, 20 Peter Parkers

Chain Link:  All PAX start in plank and follow the leader (YHC) one at a time with a 5 count b/t following

PTL with star jump at each tip, 10 burpees, 20 Air Squats, PTL with star jump each tip, 20 merkins, 20 LR stepups boxer style, 20 urkins, 20 dips, 20 durkins, then repeat stepups, urkins, dips, durkins

Trickle Down:  new exercise between the fences; all PAX start in BTW with one PAX running to opposite fence for 5 MHs then back, then next PAX doing the same thing until all PAX have gone.  PAX not running rotated between BTW, People’s Chair, Plankjacks and Air Squats

Rock Work:  20 curls, 20 squat press, 20 TC ext, 20 bent over rows then 15 of each

Mary: No time today

Announcements: F3 Man Camp 11/3,  YHC took us out in prayer.

Speed for Need Signup – City of Oaks Marathon and 5K

F3 Raleigh City of Oaks Speed for Need – This Sunday!

F3 Raleigh PAX,

Here’s your opportunity to participate in Speed for Need, at this weekend’s City of Oaks Marathon/10K/5K!

We’ve got a couple of marathon relay teams pushing one of the Track Commanders (Dark Knight), but it now looks like we’ll have 3 other Track Commanders for the 5K.  There are about 15 pax signed up for the 5K (28 pax total), so it would be nice to get a few more and beat the F3 Churham total of 30 for the Tarheel Ten Miler earlier this year. 🙂

The plan is to meet in the Vann Attorneys’ Parking lot at 0630, on Sunday morning, 11/4/2018.

There is a discount code (VANATTORNEYS) shown on the spreadsheet that is still good through the end of the week.

Sign Up here!

No Q…Gimme the Deck!

With no Q signed up, the Site Q (YHC) was ready with exercises he didn’t get to at his Q last Thursday, but the PAX requested the F3 Workout Deck be brought out again.  So be it!

 

Warm Up

-Sir Fazio Arm Circles (10 and 10)

-Moroccan Night Clubs (15)

-Side Straddle Hops (15)

-The Grinder Stretch (10 seconds per leg)

-Cotton Pickers (10)

 

The Thang

We moseyed to the SuckBricks and then dealt 5 cards to each PAX, including jokers, so that left another 14 cards undistributed.  We got through 4 rounds for a total of 32 exercises.

In no particular order:

2H – Sprint 200 meters

4H – Sprint 400 meters

5H – Karaoke to the end of the parking lot and back

6H – Backward Run to the last island and back

7H – Bear Crawl to the midway light pole and back

8H – 18 Squat Thrusts (Burpees without the Merkin)

9H – 19 High Knees

10H – 20 Butt Kickers

KH – 25 Mountain Climbers

3C – 13 High, Slow Flutter Kicks

4C – 14 Heels to Heaven

6C – 60 Second Low Plank Hold

7C – 17 LBCs

8C – 18 Luges (core exercise sort of like a V-up)

9C – 90 Second High Plank Hold

JC – 25 Shoulder Taps

QC – 25 Freddie Mercuries

AD – 100 Arm Circles

5D – 15 Hand Release Merkins

7D – 17 Derkins

8D – 18 Merkins

10D – 20 Incline Merkins

KD – 25 Merkins

2S – 12 Bulgarian Split Squats

3S – 13 Wojo Squats (Bobby Hurleys)

4S – 14 Alternating Side Squats

6S – 16 Jumping Lunges

8S – 18 Backward Lunges

9S – 19 Low, Slow Squats

10S – Lunge Walk for 100 meters

JS – 25 Smurf Jacks

KS – 25 Squats

 

Didn’t get to:

AH – 100 Side Straddle Hops

JH – 25 Plank Jacks

QH – 25 Burpees

AC – 100 Flutter Kicks

2C – 12 WWII Situps

5C – 15 (each side) Oblique Crunches

10C – 20 Rosalitas

KC – 25 American Hammers

2D – 12 Hand Clap Merkins

3D – 13 Chuck Norris Merkins

4D – 14 Carolina Dry Docks

QD – 25 Diamond Merkins

AS – 100 Calf Raises

5S – 15 Standing Lunges

7S – 17 Monkey Humpers

Joker #1 – PAX chooses exercise and number

 

And after two sessions with the Workout Deck, we still haven’t gotten to:

3H – Sprint 300 meters

6D – Wide Arm Merkins

9D – 19 Ranger Merkins

JD – 25 Dips

QS – 25 Monkey Humpers

Joker #2 – PAX chooses exercise and number

 

Mary

-None

 

Count-a-rama:  8 PAX

 

Announcements: 

-The F3 Raleigh “Oaks” Mudgear shirts should go on pre-order soon, but it does not appear to be up yet.

-Carpex Triple Down – Saturday, November 17th, at Bond Park – 0545-0625: Ruck, 0630-0730: Phoenix (F3), 0800-0900: MoneyPenny (FiA).  Do one, two, or three (all are co-ed) and then share in some fellowship afterwards with pastries, juice, and bacon.

-Spartan Beast – Saturday, November 17th, 1015 – Join Floppy and Boingo’s team.  $195 for open wave.  Details at www.spartan.com.

-White Street Brewery evening runs on Tuesday nights – 7 pm – 3-mile and 5-mile options

 

Good work, men.  Remember, if no one signs up to Q…the deck is always waiting.  It was an honor to lead you this morning.