Go Back!

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PAX: Skidmark, The Dawgpound, Bondo, Dumbo, Buford, Emeril, Katniss, Pablo, Cupid, 187, Lipstick, Fanny Pack, UTI, Full House, Snap

FNGs: none
Warm Up: mosey to the top of the ramp with some butt kickers, high knees, karaoke, and high skips along the way to do some Good Mornings, windmills, frankensteins, arms circles, and goof balls
The Workout:  4 corners around the park.  We ran to one corner, did 10 reps of a set of exercises, then ran back to the previous corner to repeat 20 reps of that corner’s exercise, then on to the next corner etc.  Exercises for the 4 corners were: 1. jump squats 2. step ups 3. LBCS: front and side 4. erkins, derkins, and dips

Then we did Diamond Merkin suicides up to each foul ball sign on the ramp.  5 diamond merkins at foul ball sign #5, 4 at #4, etc.
Mary: Went around the circle for 20-rep Mary exercises that included shoulder taps, side crunches, low slow flutter, pickle pounders, Homer to Marge, and a few others I’m sure
Announcements: Ultimate under the lights at Ting next Monday
T-Claps (Recognition): Lots of good F3 and service activity going on, good work UTI
Prayer: Tracy (Skidmark’s M) got biopsy results back: cancer’s is fortunately treatable with a good prognosis but still a tough push to come for her and the family.

Sticks and Stones

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FNGs: None
Warm Up: One lap mosey around soccer field. SSH, Good mornings, Frankenstein’s, SFAC forward/backward, OHC, SC.
The Workout:  2 groups. Rd 1 merkins (Wide to narrow) on rocks and Pull-ups. 1 PAX was timer with two logs with handles (45+ lbs) walking around playset. Each PAX took a turn getting the logs around the circle. Each completion we rotated from Merkins to pull-ups. Rd 2 Shared Leadership on Abs and upper body with rocks. Log timer still in play. Rd. 3 Rock Derkins and Pull-ups. Log timer still in play.
Mary: Billy Blanks, LBC, Reverse LBC and Full LBC
Announcements: Ting Park for Ultimate frisbee on Nov 2nd. 5:30am. 10 Year F3 anniversary at Cape Fear. MOvember (grow your stache for men’s health awareness and give to various charities.
T-Claps (Recognition): EEC for LED and Fonzie , EC for FED-EX trying out the foot after a nasty spider bite.
Prayer: Co-worker of Fed-ex has brain cancer and husband went back to home country for last days.  Husband is wanted due to helping American Military during war. Unspoken

3 PAX got Strapped at Red October

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FNGs:  none
Warm Up: joined Fram and Mutiny PAX for a jog with high knees, butt-kickers, karaoke….circled up for ssh, good am, o/h claps, seal claps, Fazio circles
The Workout:  Broke out the TRX straps and executed some new arm and leg workouts.  Inspired by TRX posts on FB, we tried some one legged squats.  Need lots of balance for sure.  Isolated various arm exercises and some of us managed to air merkins.  A bit hard to get your feet in those straps.  Once again, lots of mumble chatter while feeling the burn.  Wonderful catching up with Boy George and hearing about his family journey and his training for a big race in GA next month.
Mary:  Lots of LBC versions and side movements.  Also had some P90X inspired moves thrown in by Fram.
Announcements:  ULTIMATE at TING next Monday
T-Claps (Recognition): happy anniversary Red October- one year since its inception.
Prayer:

FedEx friend/his wife with inoperable tumor; kids going back to school in person today, UNSPOKEN

Figure 8 at Thunder

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FNGs: none
Warm Up:  8c ssh, good am, seal claps, o/h claps, Fabio arm circles (f/b), daisy pickers, burpees
The Workout: Each PAX grabbed a coupon weighing 20-30lbs from Dauber’s car and began a figure 8 jaunt around Womble.  PAX executed various exercise with and without the coupon.  After completing a few exercises, PAX grabbed another coupon and ventured off a few yards before stopping for more coupon fun.  Exercises included:

‘plank jacks, merkins, squats, curls, tricep curls, rut-rows, swings, 6 inches from six, nipplers, o/h press, slap coupons, toe taps, midget love handles, and more

Mary:  Light stretching

Announcements:  Mutiny heading to Ting on Nov 2 for ultimate frisbee under the lights on the soccer field; ruck with HSPD
T-Claps (Recognition):  Ruck for Mama’s House; HS Cupboard
Prayer:  Unspoken; 187’s M; PAX looking for better employment opportunities

 

Quiet day at DT

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Apart from the “go to” AOs, numbers have been down across the board and today DT dropped back down to the “self accountability” category in terms of attendance. Seems this is happening more often here in South Wake. I got in a couple miles EC in the cool drizzle with a run down and around Womble and returned to an empty lot. Held off until 530 and headed out. Missed Coal Ash by probably 1-2 mins. He was able to get in a nice run around town trying to track me down, and he ran into ShamWow and Bernie out for a mosey.

FNGs: Nope
Warm Up: Yep
The Workout: Ran the long loop over to cemetery hill for repeats. Think I did 8, lost track. Stopped at the top for shoulder work. Mosey back to lot for some rock work with fast feet laps between sets.
Mary: Nope, just hung out and caught up with Coal Ash for a couple mins. I guess that counts as 2nd F but no coffee was served.
Announcements: Nope, not much happening with F3 these days
T-Claps (Recognition): Coal Ash for making the effort to track me down
Prayer: Hope things go well for your dog in surgery and recovery Coal Ash. Reflected on how much F3 SW has changed over the past 3+ years and through the pandemic.

What if you have 3 nipples?

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FNGs: None

9 HIMs posted to GP on a perfect morning.  YHC and Dauber Co-Q.  YHC brought the music box & a basketball. Dauber led the warm up and Circle of Rock while Forceps led Heavy Hoops & COT

Warm Up:

Mosey to Veteran Park and back. 10x3cts of: Good Mornings, Seal Claps, Overhead Claps, 20 Fozzie Arm Circles, 30x3ct SSH (60 total in case math are hard).

The Workout

Circle of Rock: Mosey to the Rock Pile

10x3ct of each exercise:  Rut Rows X 2, Curls for the Girls X 2, Overhead Tricep Press, Wonder Bras, Ground Pounders, Standard Press, Nipplers, 6 Inches, Rock Spanks, Single Arm Merkins, Bus Drivers, Rock Extensions

Heavy Hoops:

Round 1: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, Squats, Shoulder Tap Planks

Round 2: Each PAX takes 1 free throw at each station (2 Burpee Penalties per missed station)

LBCs, Love Haters X2, Fredie Mercuries, Dying Cockroaches, Emperial Walkers, Hill Billies, Standard Merkins, Boat Canoes

Burpees OYO for all PAX

Mosey back for COT

Announcements: F3 getting great community press; Virtual HSHM Nov14th and 21st; Ultimate Frisbee 1st Mondays in November at Ting

Prayer Requests:  Prayers for 187’s family and for those looking to transition jobs. For all those spoken and unspoken.

Stacks on Stacks

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Q decided to go for a short warm-up jog around the soccer fields while waiting for people to show up. Saw a truck pull in while I was on the far side, baaarely made it back on time. Katniss was patiently waiting at the concession stand. A quick exchange of pleasantries and we were off.
FNGs: none
Warm Up: SSH x 15, Good Mornings x10, Windmills x10, Imperial Walkers x10
pancakesThe Workout: The plan was to start with an exercise at the first corner, mosey to the next corner and add an exercise, rinse/repeat, then take an exercise off on the next go ’round. It went like this:
– Corner 1: 10 Murkins
– Corner 2: 10 Murkins, 15 mountain climbers
– Corner 3: 10 Murkins, 15 mountain climbers, 20 reverse lunges
– Corner 1: 15 mountain climbers, 20 reverse lunges, 25 sumo squats
– Corner 2: 20 reverse lunges, 25 sumo squats
– Corner 3: 25 sumo squats
Since we ran out of exercises by the fourth corner, we ducked into the picnic area for the following:
– Balls to the Wall x40 count
– People’s Chair x40 count
– Urkins/Durkins/Dips x10 x2
We ran through all of Q’s preplanned exercises pretty quickly, so we mosied over to the rock pile. Can’t remember the exact count, but high reps of the following:
– Curls for the Girls
– Triceps
– Ruh Rohs
– Squats (with rock)
– Overhead press
Returned rock and mosied back for Mary.
Mary: Murkins x10, American Hammer x10, Hello Dollys x10, LBCs x15, Rosalita (a new one for me) x10
Finished with some yoga (runner’s pose, pigeon pose).
Announcements: pretty quiet in South Wake recently
T-Claps (Recognition): Katniss for accountability.
Prayer: A lot of people are going through stuff right now. Prayers for peace and healing.

Dirty Dozen for Momas House Of Thrift Food Ruck

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It was good to pull into the park to see so many guys getting all the food and backpacks ready for the Ruck. It was truly an honor to lead this PAX there and back.

FNG: None

Warm Up: The Ruck

The Workout: This was a Ruck for a great cause. Had a lot of texts and commitments long before Sunday morning. It was an Awesome 8.5 miles with great mumblechatter along the way. We hit Dunkin after the food drop off and enjoyed donuts & coffee before heading back to Hilltop NeedMore Park. Thank you all for the food and donations. Dumbo told me we have raised $848.26 as of today. I still think we have a few that have cash as well. Way to Be PAX!!

Mary: None

Announcements: Sign up for Q sheets

T-Claps(Recognition): All of you who donated time and money for Momas House of Thrift so families in our area can have a hot meal Thanksgiving Day!!!!

Prayer: YHC took us out!

Q By Committee at TBD

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With no taker to the Q Sheet at TBD, YHC grabbed the Q with the intent of helping other fellow PAX step up and lead anyway by directing the workout. They did a fine job! A return of a Kotter in Big Perm came down to Womble this morning ready to work. Took him a few minutes to remember the lingo…but then he jumped right in leading series of counts like a pro. Welcome back to the Gloom…Big Perm!

FNG’s: None
Warm Up: All pax called out various exercises including SSH x40, Good Mornings, Windmills, Frankenstein’s, Fazio Arm Circles, Imperial Walkers.
The Workout: Asked Big Perm a question, “Run or Rocks?” Run it was. We ran up to the ball fields area and circled up for PAX choice exercises. 25 count merkins, 25 count squats. Continued on. PAX then called 20 burpees (much to discontented grumbles) and 20 Squat Jumps. Asked PAX if we want to “run or wall?”  Wall it was. 20 count each pax People’s Chair, 15 count each pax BTTW. We moseyed on. Next exercises were IC Mountain Climbers and Shoulder Taps. Continued the mosey to the other parking lot. I will say, the roughness of this parking lot might be a close second to that of Possum Trot as we found. YHC asked a pax, “run or rock”. This time, it was rock, so we performed a rock circle of various exercises with and without rocks with various counts that included: Shoulder Press, LBC’s, LSF’s, Boat Canoes, American Hammers, Curls for the Girls, Bus Drivers, Tricep Extensions, Rock Spanks, Rut Rows, Ground Pounders. These exercises were all devised by the PAX, including a break from format by Oboe, who called a lengthy rock push/lunge walk series. Beware of giving others power…

Rock return and mosey to ball fields sidewalks again for a circle of more SSH. The question wall or run was answered with run. So let’s run back to Mary.
Mary: Pax called exercises of: H2M, Pickle Pounders, Peter Parkers, LBC’s, and BB Sit-ups.
Announcements: Hygiene Ruck by Breach, Thursday evening…check Slack.
T-Claps (Recognition): Big Perm for the mighty return. All the PAX for giving us all a solid workout!
Prayer: 187 and his M…for strength and restoration/healing. YHC took us out. Honor to lead, honor to be led!

I Didn’t Know You Were a Plumber

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Some workouts just have so many 1-liners that you really can’t name all of them…but the title of this BB is one of them! Why? You Ask. Well, it’s because one of the coupons of pain YHC brought today was literally a bag filled to the brim with wrenches. See…awhile back, Shamwow came up with this 5 week challenge of who could Q the best beatdown at Disney. 5 Spots were taken fast, 1 by YHC. The workouts so far have been tough and all have taken a different angle on how to deal out the pain in some unique ways. So I knew YHC had to cook up something a little special today. So my fellow PAX helped me clean out my garage of various heavy coupons for a beat down on the big field at Disney. We put this stuff to great use today! YHC got to the AO very early because I had no idea how long it would take to unload and set this stuff up in the field of darkness. But…it was my pleasure to put in extra effort today to cook up something special.

EC: A 4 mile route run by Dahmer, Full House, Shamwow!, Nemo, and YHC.

FNG’s: None…but they really missed out.

Warm Up: Quick mosey around the parking lot and then a circle up for Good Mornings, Sir Fazio’s, Seal Claps, Hillbillies, Overhead Claps, Windmills, Frankenstein’s, standard Merkins x12, Prisoner Squats x12…and off to the field.
The Workout: On the field the Pax would find stations, each with a coupon. Some larger than others…some very large. We would rotate through these stations doing AMRAP exercises while the “timer” PAX performed heavy bag flips from 1 cone to another and back again. That’s 1 station. Stations were:

100 lb. heavy back flips about 40 yards and back.

18 lb. kettlebell figure 8’s

15 lb. single arm shoulder press with garden block

30 lb. bag of wrenches deadlift

Recover on the fire house carry (2-3 passes of 40 yards)

25 lb. dumbbell curls for the girls

25 lb. dumbbell wonderbras

5 lb. dumbbells in each hand fast 1-2’s

25 lb. kettlebell swings

100 lb. heavy back chain drag about 40 yards and back

A few others used a large rainbow painted rock (thanks my 2.0 Julia) and a jump rope that were there for extra playing.

We completed two full rotations through all stations.

Mary: WW2 x30, Box Cutters x15, H2M x15, WW1’s x30. 5 last Good Mornings to stretch it out.
Announcements: Donate to Momma’s House Thanksgiving Meal Fund through PayPal. Thursday night hygiene product ruck. Check Slack and either Breach or Sprinkler for details.
T-Claps (Recognition): Big Perm…second post in a row. POTS for showing us the way by lifting and carrying the heavy back (instead of dragging). Nemo for showing on-time to EC.
Prayer: Pray for 187’s M and health issues. Full House took us out! Honor to lead men. Thanks for playing today.