Lucky Number 11s

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7 PAX showed up for Kenny’s Grave to see what the Q of the day was going to do.

16-bit and Messi showed up first, and got to choose the workout. Kind of. Both PAX picked two numbers, which determined two of the exercises for the 11s that YHC had planned. YHC balanced it out by picking the third.

Warm Up:

Mosey around the parking lot

Circle up, 20x Side Straddle Hops IC

Mosey around the parking lot

Circle up, 10x Good Mornings IC, 10x Fozzy Arms Circles Forward IC, 10x Fozzy Arm Circles Reverse IC

The Workout:

11s!

PAX bear crawled from Splash Pad to Playground, 10 pullups. Bear crawl back, 1 Turkish Stand Up. 9 pull ups, 2 Turkish Stand Ups, so on and so forth.

After completion of first 11s, YHC checked his phone and realized there was no way we’d get a second set of 11s in. Quick audible.

PAX ran from one end of parking lot to the other, 60 seconds plank hold. Ran back, 1x LBC IC. Ran back, 50 seconds plank hold, 2x LBC IC, so on and so forth.

Mary:

Circled up, went around the circle and had each PAX call out an exercise to do. Can’t remember them all. Finished it up with Have a Nice Days.

Announcements:

Check Slack, Swim training at Triangle Aquatic Center Tuesday mornings, Mason-Dixon Convergence on Saturday.

Prayer:

Continued safe travel for H1N1, prayer’s for H1N1′ and Messi’s church as the lead pastor recently passed away.

Double D’s knee.

Family with the son that recently passed away.

where’s midget

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Midget had your Q today. He was also going for the Fritter. Dumbo’s workout yesterday must have been too tough for he was a no show for EC. He is the first official drop out when going for the fritter.Ā  There was hope for Midget to arrive for the workout.Ā  As the clock got closer to 5:30 it was clear there was going to be no Midget.Ā  But wait at the last minute a Buick roles into the parking lot.Ā  All got excited that Midget made his Q… it turns out it was an FNG.

I really wanted to head to the abyss so I decided to step up and lead.

Welcome FNGs:

Welcome Babe. Crab legs brought out Babe. He has been cutting down trees in his backyard. The name Paul Bunyan was floated and then Breach recommended Babe. For those that don’t know Babe is Paul Bunyan’s Blue Ox.

Welcome Diddy.Ā  Pac-man brought out Diddy.Ā  By the way he drives the Buick above.Ā  He works at Epic.Ā  Nintendo was thrown out then Donkey Kong and then finally Diddy Kong.Ā  I believe Breach was two for two today.

EC: Dawgpound, Dumbo, Warbucks, Maybelline

Warm Up:

Ran down to the bowl and circled up for the following:
Side Straddle Hops
Seal Claps
Good Mornings

The Workout:

Ran to the abyss. We went right into it. Partner up for the following.
Partner A did monkey humpers while Partner B ran down the stairs did 5 Burpees and returned. Then Partner A went down the abyss and Partner B did monkey humpers. We went down multiple times as we count down from 5 Burpees, 4 Burpees, 3 Burpees, 2 Burpees and 1 Burpees.

We then ran back to the bowl. One Partner ran up the one hill as the other partner ran up the other hill. We did 10 Merkins when the Partners meet at the bottom of the bowl they did 1 Burpee High Five. We repeated this counting down from 10 merkins to 1 Merkin.

Ran to the parking lot for the last bit. Circled up and did Circle merkins. Started with the Q doing 10 merkins. Everyone else planked hold. Then the pac to the right did 10 merkins. This went around the circle. If no break we went right into 5 merkins and then 1 merkin.

Mary:

Floor Wipers
Homer to Marge
LBCs
Pickle Pounders
Plank O Rama

Announcements:

Mason Dixon Convergence Saturday at 7 o’clock at Pullen Park
Shirt Order through April 5th

Prayer:

Prayers for those that where supposed to be here and where not. Hoping that they are okay.
Prayers always for Crablegs
Prayers for Shredder recovery

Opening Day – Field of Pain

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Emeril, Chips, BlueHen*, Skidmark*, ShamWow!*, Aquaman*, SlideRule, Pikachu*, Spanks, Lipstick, Nemo*, DaBusiness

As the EC crowd gathered cars were plentiful for opening day at TigerBlood.Ā  Evidently cars were parked in the lot for an overnight field trip and the Q didn’t need to call an audible on the first workout.Ā  Those with a * were off for EC with a course of hills mapped out by Skidmark.Ā  The pace was set and the first EC at TigerBlood was complete.Ā  14 brave showed up to see what all the hype was for the new AO.

Warm Up:

Quick run from the parking lot to the parking lot by the track. The run was split between butt kickers, high knees, and karaoke.

Circle up forā€¦

Daniel-Son X 10

SSH X 20

Slow Good mornings X 10

Clock Merkins, 1, 11, 3, 10, 6 (or some variation of that )

The Workout:

In the spirit of the 2019 MLB Opening Day season the Q split the PAX into 4 groups for a game of Field of Dreams.

Here is how it went downā€¦

Home plate: (15 burpees)- Home plate is the clock.Ā  As a group do 15 burpees, then run to right field to relieve the group.Ā  Right field will go to center, center to left, and left to home until all groups have cross home plate.

Right Field Foul Pole: (AMRAP Chilly Jacks) This station did As Many Reps As Possible of Chilly Jacks. Remember the team total.

Center Field: (AMRAP – Merkins) This station didĀ  As Many Reps As Possible of merkins. Remember the team total.

Left Field Foul Pole: -(AMRAP – Fence Squats) This station did As Many Reps As Possible of fence squats.Ā  Remember the team total.

Once all groups have completed the four stations everyone returned to home plate.Ā  The groups reported their collective totals of the three outfield stations to determine the winner of Field of Dreams.Ā  There was evidently Bad Math and with no replays available no winner was announced.

The PAX were guided on a run, with some misdirection, over to the road along the back of the school.Ā  Everyone went down to the chill cut plank hold for a round of Box Jump/Plankhold Indian run.Ā  Some mumble chatter was heard about jumping over each other.Ā  After everyone had completed one set the Q moved the group to Low Slow Flutter/Box Jump Indian Run until we reach the end of road.

Next Upā€¦Ā  From Field of Dreams to Field of Pain

The PAX circled up in the field in from of the elementary school with a dirt track.Ā  Partner Up. Plank hold while other partner box jumps over the partner and back for a total of 10 complete box.Ā  The partner doing the box jumps then took off for a hot lap around the direct track while the other partner moved to Peter Parker merkins.Ā  Rinse and Repeat.

On the way back to parking lot for Mary the Q guided the Pax over the Tiger prints hopscotching along each print.

Mary:

Crab Humper: IC X 20.Ā  (While in the Crab walk position thrust the pelvis into the air)

Nolan Ryan X 10 each side with POW as the countĀ  (The PAX did a side plank whileĀ  givingĀ  an upper cut punch to Robin Ventura)

American baseball Hammers X 10 (a variation of American hammers while swinging an air bat on each side.

Boat Canoes X 10

Clock Merkins (3,9, 6, 10ā€¦ or some variation of that)

Announcements:

Many options on Saturday – North-South convergence (see Emeril for carpooling details), normal U-turn, Dee Dee 5K(SkidMark is running and welcomes others to join).

Prayer:

Belle, CrabLegs

 

The PAX got after it today and look forward to continued fun at TigerBlood.

Squirkins While You Wait!

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EC: Dawgpound, Dumbo, LED, M4L

4 PAX showed up for EC this morning and the first leg of the Fritter. Good mumble chatter on the EC jog with LED and M4L circling back for the more “deliberate” runners – Dawgpound and Dumbo. 19 PAX showed up for the Main Event to get stronger today and discuss #f3MentalHealth.

Male Depression is a serious issue and I was glad to see the nation and the PAX take it seriously. YHC shared some stats and warning signs regarding depression and then several PAX shared how depression has touched their lives. I don’t think anyone left this morning without an increased awareness of this issue. We must be diligent in reaching out to our fellow F3 brothers and making sure we are all healthy – physically, mentally and emotionally. We must also go back into the community and be that same rock that someone needs. Take a minute and think about someone you know who might need a friend or someone to listen – you could be the difference!

Proverbs 17:17 – A friend loves at all times, and a brother is born for adversity.

Warm Up: Aquaman – SSH x30, Daisy Pickers x10 (Banana Seat is the only one who did it right), Fazzio Arm Circles x10 (front and back), Seal Claps x10, Burpee x5 OYO.

The Workout:
PAX paired up for the day. With your partner, run opposite directions around the tennis courts and do 5 Bropees (do an epic high-five with your partner on the jump of a Burpee) when you meet up. Bropees decreased until we got to 1 and made 3 laps. When finished, PAX waited under the light doing Squirkins (wheel barrow hold with one PAX doing Derkins then the other doing Squats using the first PAX legs as weight).

With all the PAX back together its time for a traditional Dora (100 Merkins, 200 LBCs and 300 Squats). One PAX does the exercise while the other runs to the entrance to the concession stand and back. As the pairs finished they were instructed to go to the center of the tennis courts and again do Squirkins while they waited on the 6.

The remainder of our time together was spent on the tennis courts. First the PAX had a Princess Tea Party (Patty Cake Merkins followed by People’s Chair using your partner as support). The first round consisted of 20 reps of each exercise followed by a sprint to the end of the tennis court and back. With all of the PAX remaining close together YHC decided we needed another round of 10 followed by an additional sprint. By this time we were really having a good time with our partner and learning some new exercises so YHC decided to wrap up with another instant classic, Lt. Get Ups (2 steps in a lunge walk followed by a Prisoner Get Up – think absolution but using your knees and not your elbows). We went from the middle of the tennis court to the end doing Lt. Get Ups and then bear crawled back to the center for Mary.

Mary: Aquaman – Low Slow Flutter x20, Box Cutter x20, Homer2Marge x20 then R leg x10 and L leg x10.

Announcements: Check social media

Prayer: Those traveling, those dealing with health issues and those dealing with mental health issues.

As we finished our extended COT and were leaving, Messi waited by the entrance to the tennis court to give every PAX leaving a fist bump. I don’t know about anyone else but that was just the thing I needed to put my day into high gear. Keep being that light in the world Messi – we need more of that!

It was an honor to lead you boys and I’ll try to do better next time. Thanks to my co-Q, Aquaman for taking warm up and Mary.

Not Shorts Weather Yet

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Yet another small group of HIM’s decided to get stronger on a damp – and still too cold for shorts – morning.

It didn’t take long to get warmed up though. The last 2 PAX rolled in with a couple minutes to spare and then we got down to it promptly at 5:30.

 

Warm Up:

Frankensteins x 10 IC
Hillbillies x 10 IC
Imperial walkers x 10 IC
Smurf Jacks x 15 IC

The Workout:

Mosey to stop 1: Derkins x10 IC
Mosey to stop 2: Dips x10 IC
Mosey to stop 3: Irkins x10 IC
Arrive at the hill where most of the fun will happen…
The PAX decided they would rather rip off the bandaid than be left in suspense so YHC explained the plan prior to diving in. PAX also opted for declining rather than ascending reps for each round as described below…
Round 1:
– 15 big boy sit ups at the bottom of the hill
– Run up the hill
– 15 squat jumps at the top of the hill
– Mosey to the wheelchair ramp (of doom): 15 traveling merkins IC/ switch to 15 traveling dips IC
– Lunge walk, then Bear Crawl to the bottom of the ramp
– Mosey back to the bottom of the hill
Round 2: Rinse and repeat: 10 reps each exercise
Round 3: rinse and repeat: 5 reps each exercise
Mosey back to the school with Mary stops along the way…

Mary:

Stop 1: low slow flutters x 15 IC
Stop 2: American Hammers x 15 IC
Stop 3: LBC’s x 15 IC
We returned to the parking lot at exactly 6:15. Not too shabby. Unlike most of us prior to discovering the benefits of F3.
COT:
ā€œBut Jesus called them together and said, ā€œYou know that the rulers in this world lord it over their people, and officials flaunt their authority over those under them. But among you it will be different. Whoever wants to be a leader among you must be your servant, and whoever wants to be first among you must become your slave. For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.ā€ā€ – Matthew 20:25-28
Who and how will you serve today?

Announcements:

Convergence this Sat. in Raleigh

More details and more announcements on Slack/ FB

Anyone interested in stepping up to lead a workout, led myself or wiggly know. We’d like to have 1 or 2 PAX step up to Q each month.

Prayer:

Those who are traveling

Shredder

Crablegs

Family and friends dealing with sickness

 

Great work men. Thanks for the honor to lead this week! You guys make me stronger – in multiple ways.

R4TJ – Well That Went Downhill Fast…

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EC – Before: Skidmark

Warm Up: Good Mornings, Monkey Humpers, Various Stretching, .5 miles up Arbor Creek Way and .5 back to the start of the workout.

The Workout: For today’s workout we opted for speed over distance.Ā  Mumblechatter on the run included some unfortunate turns of phrase that really hug the line of appropriate adult conversation but you must of course consider the guys listed in this backblast and really it shouldn’t surprise you all that much.

  • Start at bball court together
  • 10x Plank OYO
  • Sprint to bottom of the ramp together
  • 10x LBCs OYO
  • Sprint to top of the ramp together
  • 10x WWIIs OYO
  • Sprint to Dumpster together
  • 10x Merkins OYO
  • Sprint to Next Corner together
  • 10x Freddie Mercs OYO
  • Sprint to Mid-point on the guard rail together
  • 10x Dips OYO

Repeat 3x

Mary: We wound down the workout by throwing some of our thoughts and feelings about mental illness onto the table for discussion.Ā  YHC outlined the similarities in the workout to how we might feel in life.Ā  We all start and end together.Ā  At times someone is faster or slower, more fit or less, but we have the ability to look out for one another, support each other, and if we do it right we can always work to get “right” together.

Announcements:Ā  Check Slack for the latest summary of announcements from Pikachu.

Prayer:Ā  Pray that we might look for opportunities to pick up the six in all aspects of F3, 1st to 3rd.Ā  Outside of F3 we stay mindful of opportunities to find and support the six in anyway we can.Ā  We pray that those that may feel like they are the six or are in need of being supported and lifted up find the strength to raise their hands or reach out for help.

EC – After: Lipstick, Yogurt, YHC

Life Comes at you Fast

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Cold, rainy, windy, what else can you expect at Tea Time. Regardless 3 pax posted, all three on a double down too.

Warm Up: 1 mile
The Workout: A version of the murph. Slightly modified for under the shelter.
Mary:
Announcements: Mason Dixon convergence. SW shirt order.
Prayer: Slow down. Life is fast. Enjoy some of it.

Recover on the Mosey

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13 PAX braved the wind and the rain and joined YHC for a Purple Cobra beatdown. 5 PAX for EC. Flanigan and Blue Hen made the trek across town to see what all the hype was about. Dutch Oven posted after his first post at Ground Pounder Saturday. Lucky made him feel right at home during the 1st set of peopleā€™s chair.

EC: Chips, Dahmer, Maybelline, ShamWow, Warbucks

Warm Up:
Warm up lap around the gas station, then circled up for:
SSH x25 IC
Sir Fazio arm circles x10 forward IC
x10 backward IC
Mountain climbers x20 IC
Moroccan night club x10 IC
Windmill x10 IC

The Workout:
Wasting no time, we jumped right into it. Partnered up and wheelbarrowed to end of lot and back, switching as needed. When switching, 1 monkey humper, incrementing by 1 each switch (up to 10). Lunge walks back to pick up the 6.

Mosey to loading dock. Split into 2 groups, alternating exercises.
3 rounds of:
Partner 1: Peoples Chair
Partner 2: Sumo squat x20

Recover on the lap around Harris Teeter

3 rounds of:
Partner 1: BTTW x10 IC
Partner 2: Derkins x10

With lots of strange sweat stains on the wall, PAX mosey’d to the Goodwill parking lot. Partners bear crawled opposite directions around the parking lot and did x10 brokeback derkins when they met. Then jog around lot and do x10 derkins when reunited. Repeated until YHC called it after roughly 2 rounds.

Mary:
Plank hold indian run halfway across parking lot
Guantanamoā€™s across 2nd half of parking lot
Circle up for:
American Hammer x20 IC
LBCs x20 IC
Have a nice day x20

Announcements:
Tiger Blood grand opening this Thursday @ Holly Ridge Middle – 0530
North South Convergence Saturday @ Pullen Park – EC 0600, Main 0700
#F3MentalBattle discussions during COT tomorrow at all AOs
Dumbo thinks Auburn will beat UNC

Prayer:
Full House’s dad, PAX struggling with mental health issues

Mason Dixon 2019 Pre-Blast

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Feeling spunky this Saturday? Feel like fighting for the North? Or maybe the South? Or maybe you just want to come watch a great clash up close?

Either way – Pullen Park is where you want to be. Saturday March 30th.

0600 EC run – 5 mile loop

0700 Beat Down by North Wake & South Wake. Floppy and YHC will bring the hurt.

0800 hard stop with 2nd F to follow.

Canned food drive competition between North and South – extra burpees for the losing side!

Aye!

Face Catching Frisbee

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It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.

Welcome FNG Nacho!

Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing