Battling the stuff!!

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PAX: , , , , , , , , ,

FNGs:NA
Warm Up:10 pax’s up and at it this morning to find room in their garage and workout.  If you were there and I didn’t see you I apologize for leaving you out.
SSH, good mornings, fazio arm circles, hillbillies imperial walkers
The Workout:

3 sets – 20 swings, 10 lunges each side, bent over rows

3 sets – 20 sumo squats, 10 press each side, 20 ic count figure 8s

3 sets- 20 side bends, 10 side lunges each side, 20 triceps

10 one leg dead lift each side

20 ICAmerican hammers

20 IC Lsf

Mary:She was sleeping!
Announcements:see slack
T-Claps (Recognition): 16 bit for getting AO containment setup and all the pax’s continuing to get at it while stuck at home!!!
Prayer: we can take the time to enjoy this slow pace and family time. Guidance for all Americans on how to be safe and do their part to slow the virus.  All the medical workers on front line

Kung POW started off with a Boom!

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Those Wescott guys aren’t quite right… Four Wescott guys and a nomad meet for the newest Black Ops AO – Kung POW. We will be meeting 3x per week

    ONLINE

.

FNGs: not this day

EC: Emeril & Pablo

Warm Up: Cotton Pickers, Fazio Arm Circles F/R, Imperial Walkers -> Hillbillies.

The Workout: PAX partnered up for accountability only (Keep your distance)! The first thing we did was a Lazy Dora. 100 merkins alternating every 10 holding plank in between. 200 LBC alternating every 20 and holding 6” legs in between. 300 squats alternating every 30 with a squat hold in between.

Next we did a stack’em up run to the stop sign (about 1/4 mile each direction). At the stop sign PAX did 10 Carolina Dry Docks each trip. Back at the start we stacked it up with 5 burpees, 10 jump lunges, 15 big boy sit ups and 20 Freddie Mercury’s. All PAX made 4 full trips.

Mary: 20 IC each – Big boy sit ups, Homer to Marge, box cutters

Announcements: Meeting M, W, and F at 5:30…VIRTUALLY.

T-Claps (Recognition): Deadbolt to bust it out on a Monday after his half on Saturday. #stayhard

Notable Absences: Roger Roger, Pac-Man

Prayer: Deadbolt’s friend on hospice, those in positions of leadership, all those with anxiety over present circumstances. YHC took us out.

It was a honor to lead you men this morning. I’ll try to do better next time!

AGS – Below the Radar

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PAX: , , , , , , , ,

FNGs: None

Warm Up:  OYO

The Workout:  3 PAX Rucked on the greenway; remaining PAX ran throughout HS.  A little humid with temps in the 60s.   Social distancing in place.  Lots of coordination by PAX meeting up to run or ruck with all AOs suspended.  YHC had signed up to Q weeks ago and felt obligated to show up for AGS.  And I did not want to disappoint Mookie.  Vaseline  (Vasoline – I think both are listed) was grateful for PAX coming out today and at his run yesterday at U-turn with Norm.  Did not plant the shovel flag.  No one had F3 gear on.  I guess we were trying to fly below the radar. Great mumble chatter as always on the greenway.  POTS added comedic value when he finally decided to join Sprinkler and me after sleeping through his alarm clock.  POTS is the real deal running with his ruck on!  Nice work.  After 3 plus miles on the greenway and various running miles on the streets/sidewalks of HS, we circled up for COT at 7:00 am.  The sky was gorgeous BTW.

Mary:  no time

Announcements:  See message on social media from F3 leadership; try and stay connected with your buddies

T-Claps (Recognition):  Great half marathon by Deadbolt yesterday on the ATT.  Shredder put in over 40 miles on his bike!  Lots of PAX posting how they are keeping busy with various workouts and activities.   Dauber reached his goal of Q at twenty different AO sites in 2020.  Holding off completing the remainder AO locations until we officially start back up.

Prayer:  Unspoken; Keep you and your family safe.

 

 

It’s Friday, Friday. Gotta Get Down On Friday

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In the immortal words of Rebecca Black:

Yesterday was Thursday, Thursday
Today it is Friday, Friday
We-we-we so excited
We so excited
We gonna have a ball today

I’ve really felt lucky this week to Q all these online virtual workout.  It’s been really fun and I’ve really enjoyed every part of it.  Creating the beat downs that involve really not gong anywhere has been an exciting challenge and was something that I honestly never thought I’d be able to pull off, let alone 6 of them.  It has really helped me push myself in trying create something challenging while also not terribly boring.  Listening to me count cadence in an empty garage has to be torture enough that I feel obligated to try to bring a decent workout.  It was an outstanding week. That being said, man can I not wait to sleep in tomorrow.  And I don’t even mean real sleeping in, just sleeping until the kids eventually wake me up.

I had a really good workout planed.  Had it all typed up and ready to go.  Hit save and….nothing.  Textpad froze on me.  I lost the whole thing and it was midnight.  $#!7.  Now what?  I tried to recreate it from memory.  I feel like I got close but I know I forgot some good stuff.  My order wasn’t quite the same either.  Oh well, we’ll never know how much better it might have been.

FNGs:

Still no one

Warm Up:

SSH x20 IC

Good Morning x10 IC

Daisy Pickers x10 IC

Windmill x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

For today I tried to hit most of the major muscle groups and tried to not have to repeat.

Goofballs
Squats
Zombie crunch – LBC with legs to the side
Merkins
Bat Wings
5 burpees
Lunges
Hand Release Merkins
Windshield Wipers
Scorpion dry docks – carolina dry docks with one leg up
Back plank
5 burpees
Step ups
Wide grip merkins
Turkish get ups
Cooler – Hold side plank and bring one leg up and then back down then knee up to your chest and then back down.
Groiners
5 burpees
Gas pump – Start with you legs up in LBC position, then extend out to a 6″ position and back up.  That’s 1.
Jack Webbs
Reverse lunge
Mountain climbers
Zebra butt-kicks – Start in standard plank and then, with one leg, pull in and then kick upwards, like you’re a zebra kicking a lion in the face.
5 burpees

Once that whole circuit was done we did some irkins, dirkins, and dips finished off with some fast paced toe taps on an object.  We were on for 30 seconds, off for 10, on for 30, etc.  I think we did 4 rounds of it.

Mary:

American Hammer x15 IC

Reverse LBC x10

Low slow flutter x10

Box cutter x10

Homer to Marge x10

Announcements:

We’re all now officially on lockdown.  Traditional AOs are currently on hold due to the stay-at-home order issued by Wake County.  This AO is now on the Q Sheet so feel free to throw your name in the hat and Q  one.

Prayer:

All of us, going through all of this.  It’s been a challenge, and will continue to be, but we’re all doing the best thing we can to help out.  Stay strong and reach out to your brothers if you need anything.

 

010000

Yoga, ‘Murica Style

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FNGs: none
Warm Up: Moseyed across Womble to the Grigsby lot. SSH x 25, Hill Billies x 10, Imperial Walkers x 10, Windmills x 10
The Workout: Mosey continued out onto Grigsby. Stopped for 5 burpees OYO and continued on to Sugg (field trip!). Once there, we circled up for some yoga+. Admittedly, I am not a yogi, and I don’t know the proper series of moves. But I know enough to get into trouble, so I improvised along the way.
Basically, we cycled through make shift sun salutation. Every time we came into high plank, we did 10 murkins. We also cycled in Warrior lunges, chair poses (like people’s chair, but without the wall) and even some boat/canoes. Moseyed back to Womble for Mary.
Mary: YHC called popcorn Mary. Apparently no one got enough murkins during the workout, because all PAX called for murkins. We had enough time to go around again and managed to break the cycle with some LBCs, Freddie Mercurys, plank jacks and a couple of other things.
Announcements: Stay-at-home order in effect, so AOs are going to be closed for a while. Not an excuse to get out there and get after it though. We can still get out and exercise OYO while maintaining a safe distance from others. Look for opportunities to connect online via video conferencing to connect for 1st and 2nd Fs.
T-Claps (Recognition): All PAX present for giving me a reason to beat the fart sack.
Prayer: All people affected by COVID.

No show and a late show

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FNGs: N/A

EC: Emeril, Dawgpound, Buford, Deadbolt, Nemo, Redenbacher

No Show: M4L

Tardy: Dumbo

Warm Up:  Foot rolls, Hip Thrusts, Arm back with circles, Fozzy Arm Circles

The Workout: Based on some HC’s I received I figured we’d have a good group of PAX show up so planned a workout that would break us up into 4 groups at 4 different corners surrounding the plaza/parking garage.  Prior to running EC I put 2 exercises written in chalk at each corner.  1 exercise focused on upper body and 1 focused on core.  Legs were feeling the affects of a lot of running this week and had plans to run longer Saturday so felt giving the legs a break was in order.   No @M4L at the workout. Apparently he’s the only person in Southwake that turns his phone off at night and has no other way to wake himself up.   As usual Dumbo rolled in right as the workout as about to start so threw in 5 burpees as a penalty for his tardiness.

Corner 1:  KB Swings.  Halos
Corner 2: Bridge Press. Midget Cookie Pouch
Corner 3:  Rows. Midget Side Bends
Corner 4: Figure 8.  Pass Through

When walking from Corner 1 to 2 and Corner 3 to 4 John Cusack with you KB.
When walking from Corner 2 to 3 bicep curls
When walking from Corner 3 to 4 tricep extensions.

First time around do exercise 1 and then move to the next Corner. Repeat until all 4 corners are done.
Second time around do exercise 2 and then move to the next Corner. Repeat until all 4 corners are done.
Third time around do both exercise 1 and 2 and then move to the next Corner. Repeat until all 4 corners are done.

Once done we headed back for extended Mary with stretching.

Mary: LBC’s, Box Cutters, Freddy Mercury,  Merkins, Calf stretches, Runners pose, shoulder stretches, Pigeon pose.

Announcements: Deadbolt running a 1/2 at ATT tomorrow. See slack for info.

T-Claps (Recognition): Skidmark for pushing DB to do the 1/2

Prayer: Deadbolts co-worker (John), Pikachu’s boss and his bosses wife, Dawgpounds sister

Sesame Street Spelling & Combat Moves…Love Sheepdog!

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FNGs:  none

Warm Up:  Turned into Herbert Aikens after seeing two glowing lights in the distance heading my way.  I confirmed EC by Shredder and Martini.  Nice work.  Was not sure how many PAX would be in attendance.  Shredder and I contemplated a few ideas and he promised a nice beat down via pre-blast on Slack.  Numerous vehicles rolled in including one late AO owner that resulted in 10 burpees for the PAX given at the start of Mary. This would be the third (possibly final) time I brought the alphabet list to an AO.  It had been successfully executed earlier in the week at Paradise City and Purple Cobra.  I was confident that the Fuquay PAX had not experienced this workout yet.  Before getting to the newly described Sesame Street spelling workout, I had the PAx jog around the parking lot on a cloudy 54 degree morning.  Circled up by the two shovel flags.  It was Friday and PAX were in a GREAT mood regardless of the recent Wake County announcement.  THAT is why THESE PAX are so special!  Adversity comes their way and they face it head on with a smile.  PAX got busy with the following 10 cc warmup exercises:  good am, Don Quixote, Daisy Pickers, sir Fazio arm circles, seal claps, overhead claps, imperial walkers, hillbillies and 25 SSH.

The Workout:   each PAX received an alphabet card A-Z.  Each letter had a different exercise and a number of reps.  PAX were instructed to spell out their full names.  Time permitting, add their F3 name.  After spelling one letter, PAX would run the distance in the parking lot, length of the bus corridor, and begin the next letter in their name.  Rinse and repeat until full names spelled.  Shredder jumped in after PAX completed their spelling lesson with some awesome arm movements, both blocking and striking.  Memo to all:  I do not think you ever want to F#@^ with Shredder.  Just saying.  Thank you brother for your insights and demonstration.

 

The PAX performed exercises based on the following full names (some did their F3 name too):

 

CRAIG JOSEPH NELSON DAUBER

JESS DANIEL HINES DOVETAIL

EVERETTE SCOTT DANIEL SPRINKLER

JEFFREY THOMAS DUDLEY GUMP

DAVID WARREN CONNOR MARTINI

TODD ROBERT COLE NORM

JOEL MICHAEL GENIESSE SHREDDER

TRAVIS EUGENE CUNDIFF LIPSYNC

 

Mary:  10 burpees due to Dovetail running late; then each PAX called a 10 cc AB exercise.  If my memory serves me right, we did LBCs, Box cutters, Freddie Mercury, Hello Dollies, Left and Right side lifts, low slow flutter and heel taps.

Announcements:  See post re: Wake County new guidance/ordinance.  Be smart.  Be aware of F3 brand/perception.  Look to the greenways and personal property to meet up and carry on the AOs.  New norm for the time being.

T-Claps (Recognition):  THESE PAX at Sheepdog.  You all brought your “A” game.  Great attitude.  Great mumble chatter.

Prayer:  I needed help and Dovetail graciously took us out.  Thank you brother.  Lots of UNSPOKEN.  COVID -19 impact on all of us, our families, our first responders, etc.

 

Keep in contact with each other.  We all know how important F3 (not just the workout) is to all of us.  Get creative.  Keep it alive and keep it safe.

 

A unique 2nd F took place post workout at a Starbucks in a parking lot with lots of separation.

 

Honor to lead men!  -Dauber

Leg Day

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PAX: , , ,

It was a record day at Containment Area this morning with two PAX on the live steam working out along side me.  With the previous two days being very upper body focused I decided today would be a day for legs.  If I could make my legs hurt half as much as my chest was hurting then I would have felt accomplished.

FNGs: None

Warm Up:

SSH x20 IC

Squatted Moroccan Nighclubs x10 IC

Windmill x10 IC

Sir Fazio Arm Cirlces x10 IC forward and reverse

Alternating Toe Touches x10 IC

Daisy Pickers x10 IC

Butt Kickers x10 IC

The Workout:

The structure of this workout wasn’t too dissimilar from yesterday’s.  I had a set of leg exercises to do, followed by some rest which was really just working other muscle groups, and then repeating back through it.  I had a few routines for the end in case we had extra time.

The leg routine went as such:

Bolt 45s.  Much like yesterday’s Colt 45s but with squats.  We did 15 squats to the halfway point, then 15 from halfway to all the way down, and then 15 full squats.

Lunges x10 each leg

No Surrender x10

Air Squared x10 IC – Basically it’s a wall sit but without the wall, so you’re just holding squat, while doing overhead claps in cadence

Al Gore x10 IC

Apolo Ohno x10 IC

Box Jumps x10

Slow Squats x10 – Down slowly on the 1, 2, 3 count and then come back up on the 4

Monkey Humpers x10

To take a break we worked in some shoulder work:

Plank routine – Started by holding normal plank for a silent count, then brought our hands together for a diamond plank, back out to standard plank, then to wide grip plank, then back to standard plank.  About 30-45 seconds total.

Air presses x10 IC

Plank routine

Air presses x10 IC

After the shoulder work we rinsed and repeated it all.  This got us to around the 30 minute mark.

The last routine we did was something I found on  the exicon called Sleep Walkers 1 2 3.  We started with 1 squat, 2 toe touches with each leg, and 3 lunges. The second set was 2, 4, 6 and then 3, 6, 9 and so forth until we were at 10, 20, and 30.  This took a lot longer than I was anticipating and brought us to the 45 minute mark.

Mary:

OYO today.  Out of respect for PAX’s time I didn’t want to keep them past time.  I read the list of exercises I was planning on doing for Mary and told them they could do them on their own if they wanted.

Announcements:

None this morning but between then and now Wake County has issued the stay-at-home order.  We all know about it by this point, I’d hope.  Tomorrow morning will be the last day for outdoor AOs.  This AO has been added to the Q Sheet and we’ve already got one HIM signed up to Q on Monday.  Let’s share the love and get creative with our workouts.

T-Claps (Recognition):

H1N1 has consistantly been watching the videos of the live feeds later at night and getting his work in.  He thanks me but, really, thank you brother.  It’s you guys that are the driving force behind me doing this.  I’m glad it’s been helpful and am hopeful it’ll continue to be in the coming weeks.

Prayer:

All of our healthcare workers that are out there fighting  the good fight.  They’re running low on protective gear so pray that they get all they need.

 

Lets finish this week off strong tomorrow.  I’m up for the 5 pack Q!  I’m also really looking forward to sleeping in on Saturday.  See you in the virtual gloom.

 

010000

“Hey go get that guy up there…”

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A swarm of 15 dudes running down a parking lot towards a lone runner at 5am and M4L screaming “hey go get that guy” (in an attempt to EH a stranger). I bet that guy wet himself… From taking off your clothes in the garage before you go into the house, and doing so “proudly”, to an actual workout – all in all a successful day in the happiest place on earth….

FNGs: NOPE
Warm Up:

Shared with Nemo as I corralled Mookie in a huddle to take a second group as we split up the Q to meet new guidelines.

SSH, Sir Fazio, Goofballs (Start of a character theme), Windmills, Frankenstein (with voices!), Mosey around the Soccer Fields.

YHC split the groups as they returned from Mosey, LETS GO!

The Workout:

Group 2 went to the back parking lot to start duck walks and then make their way back to the bowl and ultimately the flag.

Group 1 to the bowl:

5 – Star Jumps top of hill, down to middle 5 Mickey Mouse Merkins, repeat across until 20 Mickey Mouse’s were complete (60 total PUs)

Mosey to the High School Parking Lot, Donald Duck Social Distancing Indian Run – Just as it sounds, PAX 6 feet apart moving in a duck walk

Mosey to the half wall by the football field, 20, 20, 10 Erkins, Dips (1 leg up at 10 for last 5 switch), Derkins

Mosey to the back wall for a Character meet and Greet.  ½ PAX on the Wall People’s Chair, ½ PAX Daisy Duck Partons (Play on Dolly) x20 switch. 2nd time around People’s Chair with 1 leg up at 10 count (switch) and ground group Minnie Mouse-alitas (play on Rosalitas) x20

Mosey to meet up with  Group 2 back at the Flag

Group 2 –

Mosey to the high school lot – Duck Walk up one side, 5 Burpees OYO, Mosey to corner 5 Burpees/10 Squats, Duck Walk/Mosey, 5 Burp/10 Squat/15 Star/ 20 Merkins

Mosey to the Bowl (Same as group 1)

Mosey to the lot 10 Curb Erkins, 20 Should Taps IC until Group 1 returned

Back as a group: Count off by 4’s, each group takes a corner of the soccer fields. Stack-em ups…

First Corner SSH x10

Second, SSH x10, Jump Lunge x10

Third, SSH x10, Jump Lunge x10, Standard Merkin x10

Fourth, SSH x10, Jump Lunge x10, Standard Merkin x10, Prisoner Squats x10

Mary:

WWII x20

Fred Mercury x20

LBC x20

Homer to Marge x10 (+ R x10, L x10)

Have a nice day

Announcements: Shots fired around the horn in good fun, Watch for news and next steps around any government guidelines that might apply to our workouts.
T-Claps (Recognition): EC: Deadbolt, Nemo, Mookie, RogerRoger, Redenbacher, Emeril, ShamWow!
Prayer: Those out on the front lines of the disease and those who are sick. YHC took us out.

I read today a quick line from my “verse of the day” for 3/26:

Matthew: 5:9 – Happy are the people who bring people together to be friends. God will call them his children.

I spoke briefly about our group and how much our friendships mean more than ever. Reach out publicly or privately through any comms you have available if you need help, or just a voice to connect with. We’re all in this together friends. AYE!

It’s Just Another BOMB-Track!

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This is the way we lead. We know people are counting on us…so the HIM shows up! He shows up for himself, his family, his fitness, his mind, and for his F3 brothers!

Word was today could be last official post for awhile with COVID lockdown…so no way was YHC missing this. Truth is…YHC is pretty banged up.  Got a hamstring and knee injury that was making all this much more difficult. Have absolutely no spring in the step, it’ll be time to rest up soon…but not today! Thanks to the pax for waiting for my 6 a few times as we travelled to many places in the jungle looking for Tiger Blood!

FNG’s: None
Warm Up: Warm up was really done along a mosey path that integrated into the workout. We did a 15 for 15. 15 light poles on our mosey path – 15 exercises at each. Exercises were: SSH, Imperial Walkers, Seal Claps, Good Mornings, Merkins, Frankenstein’s, Prisoner Squats, Monkey Humpers, Staggered grip merkins L hand, Overhead Claps, Burpees, Hillbillies, Staggered Grip Merkins R hand, Nipplers, and Fence Dips.
The Workout: Down the stairs for just another BOMBS Track! Like the great Rage Against the Machine track…this series brought grunts and words of displeasure from the pax. Pax split up and run opposite directions. When pax met up again…BOOM! An exercise was called. Each lap had an exercise as follows: 15 burpees, 25 Overhead Air Presses, 35 Merkins, 45 BB Sit-Ups, 55 Squats.

Headed back up through the jungle to the parking lot. Each pax was instructed to line up with 8 parking stripes in front of us heading up hill. Bear Crawl to 1st stripe, perform a Diamond Merkin, lunge walk back. Bear Crawl to 2nd stripe…2 Diamond Merkins…so on and so forth. Pax did a few series of H2M and Freddie Mercury’s while YHC was about a lap being and going low and slow on the knee.

To the Wall Tigers! Pax did a 15 count each of BTTW, repeato but with a 10 count, then again with a 5 count. Let it be known…Breach counts  slower than Snap and I. Also worth noting, Snap runs faster on a track than Breach and I… or maybe faster than any pax I’ve seen!

Finished with 20 count People’s Chair from each pax. Mosey back to the flag for Mary.
Mary: only time for 15 count Pickle Pounders IC.
Announcements: Follow Slack closely today for continued instrux. Breach shared that this is a great time to reach out to other pax and family members to check on them and encouragement.
T-Claps (Recognition): These two pax for keeping me honest and motivated to get out here and Q despite the pain.  Way to work hard!
Prayer: Our Nation, health and safety. Acceleration despite limitation. YHC took us out. Honor to lead. Time to heal up… glad I have weights, kettlebell, and heavy bag at home…leg needs a rest.