Cletus August 7th BTTW forever count!!!

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FNGs: Nope
Warm Up: 10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 15X Seal Claps, 15X Imperial Walkers, 15X Hillbillies, 15X SSH
The Workout: These guys came to play and added difficulty through out the workout.  This Q needs to up his game!

Mosey to side of Rec Center

Thing 1:

10 Count BTTW by all Pax except Vasoline which was somewhere around 3-5 minutes of discussion before counting, 20X Derkins on fence first rung, 20X Derkins on second fence rung

10 Count BTTW by all Pax, 20X Erkins fence first rung, 20X Erkins on second fence rung

Thing 2

Rock work – 3 sets – 20X of everything in cadence – Overhead press, Ruck Rows, Curls for the girls, Tricep Press (added by AquaMan), Sumo Squats

Quick arrow sign creation to confuse Aquaman who pulled a lipstick on us.  Then a fast 3 man Indian run around the baseball fields and back to check on Mary

Mary:  20 Pickle Pounders, Omnit Abs – 30 sec. Rocky Balboa’s, spoon hold, Russian Hammers repeat, Have a nice day!
Announcements: check Slack
T-Claps (Recognition):  Vasoline for his slow BTTW count, Aquaman for adding in exercises, Oboe for getting a bigger rock in the middle of rock work!
Prayer: Unspoken and Spoken

Midget, your ride is waiting for hill work and EC……..???

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Q-Duel Train Rolls on right through the heart of the Happiest Place on Earth! The House of the Mouse welcomed 23 PAX from all over South Wake – and even as far as CARPEX!  It’s truly an international house of pain.  YHC rolled in about 0445 just because I was up, and noticed a truck in the lot. Flag set, Pablo rolled in and coming up the hill is Banjo (Already out on the golf course trails since 0435) “Midget is supposed to be here at 0500….”  I’ll leave that here for now. Fanny Pack checked in. YHC heard the tell-tale Nemo sounds coming in hot at 0504. We’ll wait and see if Midget still shows too. Ha. Off we go for EC.

PAX gathering and overheard Goldilocks saying he was waiting outside of M4L’s house as his ride… no show… Apparently he was doing “hill work” somewhere?? OK – 10 burpees Midget OYO.

Co-Q’d with the one and only Pablo Escobar!  His triumphant return to Disney as Q was as expected.

FNGs: NONE
Warm Up: YHC lead mosey on to the soccer field which was littered with 45lb plates and corner posts for soccer. Navigating and cutting mosey short we circled up (literally around a circle mid-field). 50 SSH IC, Frankenstein x10, Standard Merkin x20, Daisy Picker x10, Sir Fazio 10F/B  Mosey back to the lot (it was dark and hard to see) for count off. 1’s and 2’s form M4L Run Lines and follow your Q’s.

The Workout:

At the high school we broke into two groups. Group 1 stayed to take 4 rides around the corners, Group 2 went to Hot Dog Hills.

Group 1 – Broke into 2 smaller groups for 4 corners.  5 Burpees OYO, IR to Corner 2 – 15 Plank Jacks IC, IR to Corner 3 – 15 Prisoner Squats IC, IR to Corner 4 Mickey Mouse Merkins. Repeato. Group 1 did a prison break at 1/2 way points into Corner 2 and 4 second time through.

Group 2 – 11’s on Hot Dog Hill. Star Jumps at the top of the hill, Mickey Mouse Merkins at the bottom.

Groups did this for about 12 minutes and switched.

Overheard: “They’re dropping like flies”

Back to the Flag for Mary in our IR Groups 1 & 2.

Mary: Pablo-special – Mix of LSF, Box Cutter, Homer to Marge, Freddie Mercury, Pickle Pounders (Getting ready for Labor Day!), Have a nice day.
Announcements: Last day for Holly Springs Q’s ends at Cletus tomorrow, Fuquay starts Monday at Mutiny. Bring donations for Healing Transitions – Next week’s focus is on Toiletries (Noted that Fuquay doesn’t use mouth wash – so HS PAX focus on non-alcohol based mouth wash).
T-Claps (Recognition): Pablo for Co-Q today and the STRONG showing from the 12 Oaks boys. Thanks for your support this AM!!  Flanigan for stopping off to help Fonzie through his back issues AND still doing Star Jumps while attending to him!!
Prayer: Fonzi – Hope you are recovering well today.  All those in recovery and dealing with mental health issues. YHC took us out.

If You Build It They Will Come (Carrying Rocks)

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24 strong and Determined Pax rolled into Womble park this morning to run some bases and push some rocks. After the warm up, YHC shared a belief statement with everyone and asked Pax to think about it throughout the workout for a brief discussion about its meaning. “If you think you can, or you think you can’t, you’re right.”

FNGs: Nada
Warm Up:

Daisy picker X10, Frankenstien X10, Moracken night club X10, 5 burpees

The Workout:

Counted into 2 groups. Group 1 started with Fanny Pack. Group 2 went with me on a brief indian run around the soccer fields and down to the pit.

Rock Push/Mini Dora: Fanny Pack

Group 1 moseyed to the rock pile for a rock push/mini Dora.

First a round of Balls to the Wall and rock chest presses, then

1 partner rock pushes until the end of a long parking lot, then Wonderbra walks back while partner 2 chips away at:

Groundpounder x 50

Curls for the girlz x 100

Triceps extensions x 150

Round 1 ends with an indian run down to the pit to switch up with Group 2.

Field of Dreams: Tetanus

Modified baseball diamond was laid out with cones and pax counted off by 4. PAX went to the base associated with their numbers. 4’s went to home plate.

First base (1’s) do Febreeze AMRAP

Second base (2’s) perform Catalina Winemixer AMRAP

Third base (3’s) perform Lt. Dan’s AMRAP

Home plate (4’s) complete 15 burpees

Base movement is contingent upon the PAX at home plate. Once burpees are completed, sprint to first base and all others rotate 1 base to perform the next exercise. Groups #1 and #2 performed Field of Dreams for 10 minutes each in a competition to see who could score more runs.

Final score 7-7

Group 1 headed back to Mary Indian Run style with a modified namorama. Since we had a large group this morning with PAX from the Quay, I thought it would be good for everyone to call out the Indian runners name with some words of encouragement as he races to the front of the line.

Mary:

low slow flutter (x20, x15, x10)

Freddie Mercury   (x20, x15, x10)

Homer to Marge   (x20, x15, x10)

Pickle Pounders   X20

Final Thoughts: “If you think you can, or you think you can’t, you’re right.”

“Fundamental to our work (whatever that may be) is the idea that your personality creates your personal reality, and your personality is made up of how you think, act and feel. So in order for a person to make change happen, create a new life and a new reality, they have to change the way they think, act and feel. To transform from the old self to the new self requires us to become conscious of all our unconscious thoughts, automatic behaviors, routines, and emotional reactions that we’ve been conditioned into. To become conscious of any of these unconscious programs is where we can begin to initiate change. Einstein said “we cannot solve our problems with the same level of thinking that created them.” That means that for us to resolve our problems, we have to go to a greater level of awareness
a higher level of consciousness than the consciousness that created them.”     -Dr. Joe Dispenza

Announcements:

Need volunteers for mulching

This Sunday food ruck hilltop needmore park to mommas house of thrift

Clean out your closets for featured AO workouts this week and hygiene items next week (no alcohol)

Prayer:

Sprinkler brought our attention to the 14 yr old daughter of the Woodard family daughter

Florence  work assignment in Wilmington

 

Sheepdog 8-7-2020

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PAX:

Shredder (EC), Dovetail, 16-Bit, Fanny Pack, Martini (EC)

FNGs:

Not Today

Warm Up:

Lap around the lot, SSH, Good Morning, Windmill, Daisy Picker, Imperial Walker, Hillbillies, Sir Fozio Arm Circles

The Workout:

Round 1:  Single Leg Squats x 10 (right then left), Merkins x 10 IC, Dips x 10 IC, Derkins x 10

Bear Crawl across drive way

Calf Raises x 10 IC, LBC x 10 IC

Lunge Walk back to starting position

Round 2:  decrease each exercise by 2 reps

Duck Walk across driveway, Lunge Walk back

Round 3:  decrease each exercise by 2 reps

Lunge Walk across driveway, Lunge Walk back

Round 4:  decrease each exercise by 2 reps

Duck Walk across driveway, Lunge Walk back

Round 5:  decrease each exercise by 2 reps

Bear Crawl across driveway, Lunge Walk back

Combatives – Blocking and Striking with Dovetail

Mary:

Reverse LBC x 15 IC, x 10 IC, x 5, IC

Heel Taps x 15 IC, x 10 IC, x 5 IC

Announcements:

Co-Q Duels next week, Mulching

Prayer:  16-bit Family member, unspoken

What the Ruck!

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Hilltop NeedMore Ruck. We were off at 6:00 am. 6 PAX showed to endure the heat. It was hot!!!

FNG: None

Warm Up: The RUCK

The Workout: We hit the Red Trail first for 2.2 miles which is always my favorite. We lost one that had other obligations so off to the yellow for 2.1 miles. Last but not least the blue for .6 miles. We circled the old club house to make it a complete 5 miles. If you have never done this
.it’s a great way to catch up with F3 family you normally don’t see every day. You do not have to own a Ruck pack. Plenty of guys have a back-pack and weights inside. Come out and join us next week as we will Ruck a little over 8 miles and deliver food to Momas House of Thrift.

Mary: None

Announcements: Bass Lake mulch.

T-Claps (Recognition)

Prayer: YHC took us out.

Co-Q Duel Kickoff at Downtown Train

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F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.

FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.

Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week

Up and Down

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PAX: Pumpkin Spice, Chaps, OJ, Lucky Charms, Snap

This was YHC’s first time being the Q at a kettlebell workout.  I think I succeeded at wearing everyone out and we all came out stronger.

FNGs: None
Warm Up: Mosey around the block, SSH, windmills, Fazio arm circles, Michael Phelps, maybe a few others

The Workout:

Modified DORA (don’t even know why we’d call it a DORA at this point) – After a lecture on perfect form and making easy things hard, we shared 100 curls for the girls, 100 tricep extensions, and 100 LBCs with a twist with our kettlebells, switching back and forth while our partners ran the stairs.

30-20-10 ladder – We moved out to the parking lot hoping for some more air circulation (didn’t really help) fora set of 30 Pullover WW2s, 30 plank rows, and 30 clean and press.  We followed that with a set of 20 of each, and then a set of 10 each.

Tabata – 30 seconds on, 10 seconds off off of Wonderbras (we threw in an extra 45 degree angle), sumo squats, kettlebell swings, and Midget love handles.  Made it through 2 total sets.

Mary: With 2 minutes or so left, we held a plank for until 6:15 mixing it up with some shoulder taps and pickle pounders.

Announcements: Mulching and the Derek Davis Memorial Run in 2 weeks.

Prayer: Pumpkin Spice has been working with a young man that recently moved out and has his own place now, prayers for him and all the other crazy things going on in our country.

Out with Old..In with the New..

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Two years of AGS. Hard to believe that what started as a weekly Sunday run around the lake has morphed into an AO that has consistently drawn PAX from week to week. YHC can count the number of times on one hand over the past 2 years where he posted to a vacant lot. Additionally, AGS has only closed once and it was due to inclement weather where driving conditions prevented safe travel to the AO. These are a few of the great things YHC is most proud of regarding this AO and speaks volumes to the accountability and support you HIM, who have posted here, have given me since its opening, and for that, I Thank You.

I’m gonna keep this BB simple. I know…very uncharacteristic, but there is nothing I’m gonna say here that hasn’t been said already. The one thing I will say is that part of the draw and unique nature of this AO is the people who show up to help drive each other throughout the run no matter the conditions. This is what makes this AO great and this morning was no exception.

Arrived to the lot with 30 seconds to spare and saw several cars and trucks with many PAX waiting. 187 said he was getting kinda concerned with one minute to start that YHC may have fell victim to the fartsack. YHC actually forgot his Garmin and had to take a slight detour back to retrieve it. Planted flag. Exchanged pleasantries and we were off with the following workout. While on the initial mosey, Lipstick was seen coming in hot (like Dukes of Hazzard hot- complete with actual skidmarks and suspension-busting speed over speed bumps).

FNGs: None

Warm Up: Short loop around the lot. Circled up for SSH X10, Good Mornings X10, Fazios 10F\10B, Imperial Walkers X10. Light mosey to the other end of the lot with butt kickers and lunge walks back with slight mosey to the point of origin. Prisoner Squats X10, Frankensteins X10, squat hold for the route.
The Workout: Down and up Stinson, left on Bass Lake Road, Straight up Rhamkhatte staying left on Skymont all the way down to the trail that leads into the back side of Paradise City EC, loop around via Arctic Ridge and then back out to the trail and onto Veterans, Jones, Raleigh Street, and then Stinson back to the flag. Another strong showing by the FML boys, Cupid, Nemo, UTI and Vasoline. We even had a surprise visit by Oyster.

With all that speed out there this morning, YHC was picked up several times by the HIM in attendance. A real muggy and humid morning and the accountability and extra encouragement was needed. After all was said and done, the run was a bit below 6 miles, but had several PAX post-Main Event go on to get 10. Nice work by all this morning.

Mary: Stretches OYO during COT
Announcements: Co-Q duel tomorrow. Nemo is up first at DTT.  Rumor has it that there could be several miles consumed tomorrow. Clean out the closets, bring clothing donations for Healing Transitions. Mulch sign ups for next week. Great work out there to the HIM who have posted to help out. The project is halfway complete and need more volunteers heading into next week. Sign up if you haven’t already.

T-Claps (Recognition): All those in attendance this morning. Everyone who posted to AGS over the past 2 years. Vasoline for stepping up as site Q and taking over AGS. YHC is leaving it in great hands and will certainly take this AO to another level.

Prayer: Quiver’s uncle who is battling health issues due to covid. Those who are training and preparing for upcoming races. Keep PAX healthy and continued health for family and friends near and far. YHC took us out.

HIM- it has been an honor to lead this great AO. Thank you for the opportunities to do so each Sunday morning. You pushed me and continue to push me more than you will know.

Candy Crush

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FNGs:none
Warm Up: mosey to home plate.  Fasio arm circles, 10 good mornings, 10 daisy pickers, arm stretches.
The Workout:15 erkins, 15 derkins, 15 dips.

mosey to playground 2 rounds of pax chasing exercise and then spinning the wheel to determine reps 5-25 per exercise.

Exercises included mountain climbers, merkins, plank jacks, American hammers, squats, pickle pounders, homer to marge, merkins, ssh, wwII, lbcs,  and 3 more I can’t recall.

moved to tires and did 2 sets of hopping over tire and a burpee, and then step ups on each leg.  X10 then x 6
Mosey to Ramos and did bear crawl up one side and down the other x3.
mosey to rock pile and did 20x curls for the girls, over head press, and ground pounder.

mosey to start and did 1-5 ratio of jack webbs.

finished with some arm and hip stretches.
Mary:incorporates in work out
Announcements: mulch, Derek Davis run at tiger blood, q swap.
T-Claps (Recognition):
Prayer:forceps, all effected by hurricane and guidance through Covid situations.

Just a little backwards yogging

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19 PAX in total out to celebrate National Backwards Day (which is really January 31st, who knew!) and a reverse U-turn track.  Multiple PAX grabbed extra miles for EC this morning prepping for BRR.

The warm up – SSH, IW, daisy pickers, windmills, good mornings, 10 burpees OYO.  19 PAX set off for a leisurely stroll, reverse u-turn heading up through by Target first and then down the hill on Irving, up Green Oaks and into 12 Oaks before returning back to Panera.  Post run circled up for Skidmark’s version of some stretching by watching some chick on a video…some yelled out porn, but couldn’t be confirmed.  YHC determined best to just wrap this thing up.

Announcements, mulch sign up, volunteers are still needed, repeat offenders are welcomed.  FV/HS convergence this week, make sure to check as not all AO’s will be open this week or next.  Great job by the entire group today picking up the six.  No spoken prayer requests, but honor those unspoken and for our first responders, military and for our nation.