FNGs: None
Warm Up:
Circle up in front of the amphitheater for some SSH, Daisy Pickers, Hill Billies, Fazio Arm Circles forward and backward.
The Workout:
Pyramid 1 to 10 to 1 of:
Box Jumps
Erkins
Dips
Crunches
Rolling side plank
Mary:
2 times around the circle for a 10 count each
Announcements:
See Slack/Facebook, 3rd F items
Prayer:
Forceps and family
COVID19 â To be calm and wise. To not act out of fear or panic but to trust in God.
FNGs: Welcome HazMat, transportation manager for an industrial gas company.
On Sunday, Banana Seat noted the opportunities on the Q sheet so I jumped on it. Been almost 2 weeks since I Qâd and my fellow Masters had been killing the Qâs. My turn! I grabbed TBD with, âThis will be a high-tempo workout, so you might want to rest up.â Later that day, I saw FNG HazMat and asked him which day he wanted to debut F3. His response, âWednesday.â No I did not kill him.
Warm-up
Mosey around Hunt Center. Circle up at back corner, strategically near the top of the hill.
SSH 25x, GMs, 15x, Fozio arm circles 15x, Seal claps 15x, Overhead claps 15x.
Thang 1: Hill repeats 11s with WWIIs at bottom, Derkins at the top.
A couple of surprises along the way. Out of nowhere, POTS sprints and races Snap up the hill. Amazing! Thatâs what posting 5 days a week will do. Also, surprising, I got the count (mostly) right. Da Business would have been impressed!
FNG HazMat, who has been working out at Planet Fitness, notes, âthey donât have this on the elliptical.â Later, Mookie concurs that no equipment at Planet fitness can simulate hill repeats w/11âs and chasing Snap around the parking lot (or up the hill).
Thang 2: Modified Sevens at Ivan Parking Lot
Because we were well over halfway in the workout, I reduced this to two corners. PAX completed reps in multiples of seven on two corners: 7 burpees OYO; 14 low slow flutter in cadence; 21 merkins, 28 squats. Just as we got started on burpees, in roll the R4TJ crowd. Several joined us for 7 burpees (Lipstick, Banana Seat, others?, canât remember).
Mary: Mosey back to tennis courts.
American Hammers 15x (POTS wanted 30 like he led at Purple Cobra), windshield wipers 15x, pickle pounders 15x.
Announcements: F3 Raleigh Mule Saturday
Prayer Requests: Forceps and family, protect everyone from the virus.
T-Claps: HazMat for posting and being ready to return
Java took us out with a nice prayer.
FNGs: Not Today
YHC decided to leave it up to the PAX to vote on the route for the day. The only stipulation, was you had to HC for the vote to count. The lackluster vote was tallied, and Little Dipper won 2 votes to 1….C’mon Guys, we had 15 and only got 3 HC votes! #bringbackthehc
Warm Up: Mosey to the middle of the road for SSH, IW, Frankenstein, High Knees and Karaoke
The Workout: 5 Mile loop out to Womble and back.
Mary: Stretching while we had announcements
Announcements: F3 The Mule is officially cancelled for Coronavirus. Rain or Shine doesn’t include Virus protection. #jkMidgetwestillkindoflikeyou:)
T-Claps (Recognition): Coal Ash! This man was cruising this morning! Not to overshadow all the impressive work going on out there for Wilmington Race, but this guy has been under the radar, training for a 50K! Keep up the great work Coal Ash!
Prayer: Our legs for Crablegs!
FNGs:none
Warm Up: 2 for EC maybe 3. Norm with 4 miler.
20 ssh, good mornings, daisy pickers, fazio arm circles
The Workout:
20 count ic up hill twice between
American hammers
Mountain climbers
Lsf
Lbs
15 ic bear crawl to bathroom and back
Erkins
Derek inâs
Dips
Wall planks up downs
10 count ic 10count high knees in between
V ups
Boat canoes
Heel taps
Peter Parkerâs
10 count burpee break down run backwards between. Sections
rock work curls, presses, squats, triceps, ground pounders
Mary:a few yoga poses
Announcements:Mule this Saturday, HS golf tournament planning
T-Claps (Recognition):
Prayer: fedex wife, forceps family.
PAX: Â Shredder, Beater, Mr. Terrific, Farva, Tetanus, the Mechanic, 16-Bit, Dovetail, Martini
FNGs: Â Not Today
Warm Up: Â Quick lap around the parking lot followed by SSH x 20, Good Morning x 10, Windmills x 10, Daisy Pickers x 10, Imperial Walkers x 10, Hillbillies x 10
The Workout: Â Headed over the sidewalk and the PAX lined up. Â First PAX took off running a lap around the parking lot. Â When he took off, the Next Man Up called out an exercise of his choice and led the reps until the PAX completed his lap. Â At this point the the PAX who just lead the exercise took off running and the Next Man Up call out the exercise of his choice. Â This repeated until all PAX had completed a lap round the lot an called an exercise. Â Rinse and Repeat x 3.
Combatives – Shredder taught us about pressure points
Mary: Â Very little time left – Imperial Walkers x 20, Hillbillies x 20
Announcements: Â Dadâs workout tomorrow, Shredder teaching APE deafens tomorrow
T-Claps (Recognition):
Prayer: Â Multiple requested mentioned including Farvaâs upcoming procedure, Yosefâs sons broken let, Forceps, multiple unspoken (and Iâm sure that I have forgotten something)
The temp was much warmer than yesterday – in the mid 50’s, which is just about perfect for what we do in the gloom. There wasn’t much mumblechatter this morning so it was all business for the most part throughout the workout. Not totally sure what to attribute that to, but we’ll say it was the intensity of the beatdown that limited our ability to chat it up.
FNGs: None
Warm Up:
Mosey around the parking lot, mixing in some high knees and butt kickers along the way.
Frankensteins x10 IC
Good Mornings x10 IC
Sir Fazio Arm Circles x10 IC – forward and reverse
SSH x25 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
T-Claps (Recognition):
March 10 / at Purple Cobra (Harris Teeter) QIC:Â POTS âNo Sand Bagânâ
 EC:
187,Lipstick, Skidmark, UTI, Dawgpound, Emeril
PAX:
17
 FNGs:
None
 Warm Up:
Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, 10 Burpees (OYO)
 The Workout:Â
Moseyâd to the Goodwill parking lot.
A, PAX partnerâd up.
Partner 1 (with sandbag)
Partner 2
Run lap around Quick Lube Garage
1st round Partner 1 urkins. Partner 2 merkins.
2nd round Partner 1 dips. Partner 2 lbcâs.
3rd round Partner 1 durkins. Partner 2 boxcutters.
Mary:
The PAX took turns with several rounds of ab exercises to close out the Q.
Announcements:Â
F3 Mule on 3/14
Wrightsville 3/21
Check slack for further announcements.
 Prayers:
My (POTS) wife (Kari), her 5 year CT scan was all clean.
Cupids grandfather is in hospice care
Bobby Dallâs mother recovering from heart bypass surgery.
Pikachuâs wifeâs back issues.
Wallaby continues his recovery.
Unspoken, Military, and First Responders.
Pax of 7, highest turnout in at least a year for Tea Time. Must have been the extended daylight motivating tonight.
FNGs:Â None
Warm Up: Run one mile
The Workout:Â 100 pull-ups, 200 merkins, 300 squats (with some modifications)
Mary:Â Run one mile
Announcements:Â see Facebook/Slack
Prayer:Â Health, recovery, safety
EC: Dawgpound, Dumbo*, Emeril, Lipstick*, Pablo*, Skidmark, UTI
* Lipstick never made it out of the parking lot but instead headed to try his seat on the throne. Pablo made it about 200 yards before he left for his turn to sit on the throne. YHC made it all the way across the street and to the top of the hill before turning back to take his seat on the throne. Lipstick did complete a full EC route and due to his shortened time, he took the EC route crown from 187. I did hear some mumble chatter during 2nd F at Panera Bread that this could be what we need to get 187 out of Planet Fitness and back into the gloom. Only time will tell.
All in – 4 traditional ECs, 1 crown inspired by a seat on the throne, 1 abbreviated EC and 1 PAX never made it out of the chitter! You know it’s going to be an epic day at this point! I’m unaware of there ever being a morning with this much activity in the trailer. Maybe this is why the grass is so green at Paradise City.
FNGs: Not today!
Warm Up: GM x 10, SSH x 30
The Workout: Indian run to the corner for squats and Fazzio Arm circles. PAX were not happy with the time on the corner and the mumble chatter started. Better start moving cause I’ve had a ROUGH weekend and don’t need this in my life!
Indian run resumes all the way to the cul de sac past the green way. PAX are instructed we will run the hill doing 10 star jumps on the slick bridge at the bottom and 10 Carolina dry docks at the top. Everyone got at least 6 trips up and down. Indian run back to the parking lot at Ting with a stop at the light again for the dookie squat hold (in honor of our EC triumph and because its fun to do dumb stuff at intersections).
Upon arrival back at Ting we made a trip up the ramp and around the Ting loop with a stop at the guardrail for 30 dips.
Mary: Dawgpound led us in some Yoga while Slide Rule attempted to hold his chit together (literally). After COT Slide Rule made the days fourth trip to the throne before joining us at Panera for coffee.
Announcements: Check the interwebs.
T-Claps (Recognition): All the PAX who swallowed the DRP and posted today.
Prayer: Those with struggles.
YHC took us out. It was an honor to lead you guys and I’ll try to do better next time!
I pulled in at Honeycutt Park at what I thought was 5:20. At least 7 vehicles in the parking lot. Noticed shovel flag already planted. I quickly looked at my watch to see if I was late. Pumps had texted me just as I arrived and asked: Is everybody running? Evidently…EC was in play with what appeared to be 6 vehicles. I was relived since I had the Q. I would not live it down being the Q and late.
EC: H1N1, LED, Fonzie, Butter Milk, HOA, Fedex
FNG: Chris (H.O.A) Welcome
Warm Up: As we struck off for a mosey a lap around the club work a truck pulled in HOT. Could not tell who it was. . Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps
We separate into Munity & Red October. Duaber had the Q at Red October and LED joined him.
The Workout: Moseyed to the rock pile and YHC advised to get a smedium rock. Rock would be traveling with you. Over to the soccer field where the following took place:
IC 20-Curls for The Girls, John Q to middle of field, 15-Merkins, Sprint back to start, 20-Tricep Extensions and sprint to middle of field, 15-hold Plank alternating rock taps, sprint to start, 20-Squats sprint to middle, 15- Merkins sprint back to start. This was a 3 rounder.
Moseyed to parking lot where we lunged with rock to middle of parking lot island, bear crawl with rock back to start. Repeato
Next PAX laid on our backs and formed a Train (every white line). Hold 6â while rock is above your head IC PAX would run in between start to finish with rock. We went through both sides of lot. IC various core exercises, hold rock 90 degrees, WWI. Dropped rocks for curb to curd work exercises. Merkins, Derkins and Erkins on my count. Returned rocks to rock pile. Lined up on curb for dips IC. Returned to parking lot area and bear crawled to every white line, Merkins from 1-6. Noticed Dauber was ready for Mary. Moseyed to tennis courts.
Mary: Dauber took Mary with several core exercises and ended up with some good stretching.
Announcements: Saturday F-V has walk at Noon starting at Mineral Springs. 1 Free beer at the end of walk. Dauber is putting together movie night (DO A MOVIE). Info to follow. Check Slack & Facebook
T-Claps (Recognition) to Butter Milk for bringing new FNG & for all those guys who got up early to put in the miles.
Prayer: Dauber sister involved in an MVC. Keep her in prayer. Fedex, wifes Mom, Health Issues. Wife is flying out. Pray for travel mercies and safety. Unspoken
After prayer it was brought to our attention that Norm was the reckless driver. 5-Burpees OYO!
It was an honor to lead! I appreciate the opportunity. Sprinkler