OG Fritter Foundation Co-Q at the Cobra

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FNGs: Not today!

EC: 187, Cupid, Dumbo, Fanny Pack, Mookie, Pablo, Redenbacher

Warm Up: On our way to the Butcher’s Market we stopped for SSH, Good Morning, Daisy Pickers, Fazio Arm Circles

The Workout: Pablo and YHC talked the night before and Pablo said, “I’ll fill in what you don’t use” so YHC set out to take up half the time. It ended up taking 2/3 of the time…

Thang 1: 11’s at the Butchers Markets with Captain Thor (big boy sit ups and American Hammers IC – 1:2 ratio) on one end and Jack Webb’s on the other end (1:4 ratio). The PAX all stayed together.

Thang 2: Pablo let us in rounds of Balls to the Wall and People’s Chair. Three rounds of each with half the PAX doing that and the other half switching between Mtn Climbers, LBC and Freddy Mercury. After the initial 3 rounds we switched from Balls to the Wall to People’s Chair.

We moseyed back to the flag the long way to ensure we got our second whole mile (remember back when scoring for Rune only allowed for whole miles and 2 max at an AO?)

Mary: Pablo killed us with 6 minutes of increasingly difficult core exercises. YHC was so gassed he doesn’t remember them all. I know we did Freddy Mercury, Box Cutters, Homer to Marge and Pickle Pounders. Fathers Day isn’t too far off so start practicing now!

Announcements: Check the interwebs…

T-Claps (Recognition):

Prayer: Pablo’s Mom, Fanny Pack’s Daughter.

A Proper Backblast

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10 Pax presented themselves this fine morning to exercise the mind, body, and spirit. Joyful comradery and scholarly conversation was abundant this morning as Pax navigated along the route honoring Ursa Major. Members of the organization supported and encouraged each other the route. The conversations, while scholarly and thought provoking, also allowed for debate. We concluded with a trust circle that gave gentlemen the opportunity to share their feelings in safe and secure place empowered by fellow men. We enjoyed tea at Starbucks at the conclusion.

EC: Emeril, Banana Seat, Cupid, Full House, Pikachu, Skidmark

FNGs: Unfortunately no
Warm-up: Calisthenics: Mountain People, Regal Wayfarers, Appendage circles, Mountain ascenders
The Workout: Ursa Major 5.2 miles
Mary: Yoga
Announcements: Rune
T-Claps (Recognition): Full House just pushing through
Prayer: McKeon family, Full House’s wife’s uncle, Martini’s mom

Deja Vu at the Nest

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Yosemite posted that he needed a Q at the nest, so I grabbed it, I figured I could repeat my birthday Q at Disney.

EC: Boy George, Fumunga, Gamecock
FNGs: none
Warm Up: 15SSH, 15 Hillbilly’s, 15 Imperial Walkers, 10 Sir Fazio arm circles forward and backward, 10 Good Mornings
The Workout:
         Thang 1: Mosey to one end of the parking lot, get a partner. One Partner runs the lot stopping at each island and does 15 merkins, 20 lbc’s, 25 squats. While
Partner 2 does 10 count Balls to the Wall, 15 count Shoulder Taps, and Peoples Chair until partner returns. Did this 3 times.
        Thang 2: Mosey to Shelter, for Dora 123, 100 Step-Ups, 200 Freddy Mercuries, 300 dips
        Thang 3: 11’s in the parking lot, star jumps and Carolina Dry docs,
Mary: 8 Homer to Marge, and Have a nice day.
Announcements: Rune is ongoing, Helping Holly Springs with Park Maintenace, 10 F3 anniversary
T-Claps (Recognition): Pax for Hard work and good talk after the workout
Prayer: Martini, Pablo, and Hobo’s families as they are dealing with Hospice for a loved one, Gamecock’s niece continues improvement in NICU.  Prayers for compassion patience, and understanding for the nation as we deal with 2020.
NMS: There is a lot going on right now, I feel for our African American citizens right now. I can’t even begin to knows what if feels like, I hope this will lead to better things for them and our country, everyone should feel safe in the US and not feel like they are being targeted because of Race, or any other reason.

Back to avg numbers at the U!

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FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out

Crazy 8’s

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Day 1 of Rune and the Q opened up the Paradise City for the option of 3 mile EC beginning at 0500. Lots of Pax started before 0500 for EC, more beginning at 0500, and a few more for 0505. As always Paradise City is a minimum 3 mile workout. Money well spent this morning.

EC: Mookie, Full House, Cupid, Aquaman, Roger Roger, Dumbo, Dawgpound, Katniss, Emeril, Pablo, Pikachu, Skidmark

FNGs: None

Warm Up: There was no warm-up. 1st lap was part of the workout.

The Workout: Crazy 8’s. Made a figure 8 with 8 stops and 8 reps of an exercise at the stop.
Stop 1: Merkins
Stop 2: Squats
Stop 3: Plank Jacks
Stop 4: Star Jumps
Stop 5: LBCs
Stop 6: Reverse Lunges
Stop 7: Hillbillies
Stop 8: Burpees

1st lap was a fellowship mosey to get all used to the order. Laps 2-4 was a 2 group Indian Run split into team Pikachu and Team Skidmark. Laps 5-6 was a 3 man catch me if you can Indian Run with 3 merkins. Indian Run group was randomly selected.

Mary: Finish out with some stretching

Announcements: Rune

T-Claps (Recognition): All that EC this morning

Prayer: Pablo’s mom, Full House’s wife’s uncle, Clay, Cupid’s Grandfather, Dawgpound’s BIL, PSI, CHIPS, and other members of the police force and first responders.

17 PAX for an Anniversary Rock Beat Down at GP

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A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip.  Some ran during U-turn.  One showed up at 7:00 am.  Lots of mumble chatter from start to finish.  Great seeing Farva out for the first time since the start of the pandemic.  Very excited to see Dusty too (no pull-ups today).  Just an AWESOME turnout men!  Sorry Norm you were told the incorrect location.


FNGs: Yes!  Welcome Lance Huber – NABS.  Thanks PAX who helped me with our welcoming speech.  Great job Pumpkin Spice for bringing him out.  Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises:  good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH.  Ended with 5 burpees OYO.

The Workout:  I asked the  PAX to grab a medium-sized rock.  Let’s just say, some PAX were more zealous than others.  There would be no rock rotation.  In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises;  (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six:  6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair.  Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise:  20 Ground-Pounders.  After 3 years, I finally learned there is a squat at the bottom rather then bend over.  Thanks Forceps!

No time for a field trip.  Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs.  Have a nice day.

Announcements:  RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition):  16-bit for incredible virtual Workouts!  Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer:  Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic.  YHC took us out.  UNSPOKEN.

 

An incredible honor leading you men this morning.  Thank you for making my three year anniversary very special.

Sheepdog 5/29/2020

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EC: Martini, Norm, Mr. Terrific, Shredder 
FNGs: none
Warm Up:  Shredder kicked it off with lots of arm. OH Claps, Seal Claps, Sir Fazio Arm Circles, Moroccans Night Clubs, SSH, IW, HB, Frankensteins, & HB Frankensteins.

The Workout: Dovetail picked up the Q with a rotation of goodies. One pax set the pace by sprinting down around the island. 3 set. All hurt!

YHC picked back up with various sets of striking (lots of striking), kicks, dips, erkins, and combos

Mary: Pax choice as we went around the circle with LBCs, V-ups, box cutters, etc.

Announcements: Rune-Sign up. Adopt-a-highway clean-up on Sunday.
T-Claps (Recognition): Martini for getting out despite a challenging time. We got your 6 brother.
Prayer: Mr. Terrific new job opportunity. Martini’s mom and family.

I’ll stomp a decaying coon but I ain’t stepping on that!

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EC:  ShamWow, Katniss

It started out as a normal day.  I passed ShamWow as I drove in late for EC and he politely turned around to accommodate my lack of discipline.  We traveled the familiar route with some mumblechatter along the way.  At about the first mile along holly springs road, we abruptly parted from our path like the red sea did before Noah.  There was something in the road that caught both our attentions.  I can only describe it as a cylindrical object about 8 inches in length, purple-ish, and appeared to be made of silicone rubber.  Neither of us had any interest in positively identifying the object as we never broke stride as we abruptly (key word) parted from our path and continued on our way.

FNGs: Not today
Warm Up: 25 SSH, 15 Hillbillies, 15 Imperial Walkers, 10X Fazio Arm Circles FW & REV, 15X Overhead Claps, 15 X Seal Claps, 25 SSH
The Workout:

With a full week of rain, it was hard finding motivation to get back in the gloom.  I’m glad the Q sheet was open for Cletus forcing me to endure another workout in the rain.  It brought thoughts of discomfort and made me ponder why we seek comfort and shun discomfort.   It brought spiritual reflection.  My take away – I have never grown or gained anything by being comfortable.  We grow and gain from discomfort and hard work (discomfort).  Comfort is a time for praise and recovery so that we may go do uncomfortable things!  And balancing them is the trick.  I think everyone can find examples of this in their life by asking the question – What made you who you are?  I imagine there are some uncomfortable memories balanced with times of great joy.  As we get older it is much easier to accept the normal and seek what we have found to provide us comfort.  An F3 workout is a great 45 minute (only) discomfort embrace that provides the correct perspective for the rest of the day whether it brings us challenges or rewards.  We shall conquer the day and be thankful that mostly we have 1st world problems.  This message was less succinctly delivered during Thing 2 which brought a lot of discomfort.

Trying to avoid the downpours so headed to the shelter.  Divided into two groups.

Thing 1

Group 1 BTW  Group 2 10X Derkins Switch

Group 1 Preachers Chair Group 2 20X Dips Switch

Group 1 BTW Group 2 20X Erkins Switch

Repeat

Break in the rain so a trip around the soccer fields, plank hold for the six

Repeat Group 1 and 2 exercises with Derkins going to 20X

Trip around the soccer fields, plank hold for the six

Thing 2

Mosey to the rock pile to select 2 small rocks (some did not heed the advice)

Tabata – 1 minute AMRAP, 10 second rest

5 rounds – overhead press, squats, tricep extentions, curls for the girls, shoulder arm raises

Completed 2 sets, and needed a break, so a trip around the soccer field plank hold for the six

No time for a 3rd set and no time for Mary!

Mary:  Not today
Announcements: RUNE – last day to sign up, ShamWow dropped some knowledge on us and reminded us the treasure is in the journey and not the destination.  Should have been there if you want to know more!
T-Claps (Recognition):  All Pax for embracing the discomfort today in order to grow
Prayer:  Cupid’s grandfather is not doing well and has been battling cancer for a long time (10 years).  Prayers for Cupid, his grandfather, and family during this time.

Old School, New School, Doppelgängers, and Disappearances

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The use of heavy music was pre-blasted by YHC today for my first kettlebell Q at Crazy Ivan.  We moved not so heavy weight a lot of reps and listened to heavy music most of the time. 13 pax showed up on another rainy and humid morning under the garage for some 40/10 tabata kettlebell work. We had 6 in attendance for EC (3 running including YHC/3 yoga) with one disappearance for the main event. Where did Emeril go???

FNG’s: None
Warm Up: SSH, Good Mornings, Sir Fazios, and Frankenstein’s with a 2 loop mosey around the deck.
The Workout: 40/10 tabata with 8 exercises planned for 5 rounds but YHC called an audible for popcorn instead of final round.  This was a great mix of pax I don’t often see, so YHC wanted to test the creativity of the group for the final round… they did not disappoint!

4 Round Exercises were: Halos, Clean/Jerk/Press, Kettlebell Merkin, Swings, Midget Love Handles, Goblet Squats, Figure 8’s, and Lawnmowers.

The playlist stayed heavy throughout. At one point, the Dawgpound asked if a Metallica song was Godsmack.  The pax corrected him and went on to say that the song was new school Metallica (if by new school we mean 1997). Fonzie then says, “man, if that’s new school we should put on some Hanson or the Monkeys.” Playlist eventually turned to a lighter track with the  Foofighters that the Dawgpound guessed correctly followed by a 16-bit comment of “this playlist is kinda psychotic”. YHC responded, “yeah I know   I like it!” At the same time YHC mentioned that Boy George is a doppelgänger for Dave Grohl of the FooFighters.  Apparently, Boy George Has heard this before.  Then some actual old school Metallica Seek and Destroy came on.  Now that’s 1983. Of course, 16 bit says, “isn’t it all really old school nowadays?”   Good point.

Audible called to popcorn for pax to call 15 reps of anything including Mary moves. Exercises were: kick throughs, 2 rounds of Midget Cookie Pouches, standard merkins, 6 inches, LSF’s, Shoulder Press, Boobity-Boobitys, H2Ms, chest presses, LBC, and of course Lucky Charms calls burpees to just about blast us out!

Mary: Box Cutters, Pickle Pounders
Announcements: Sign up/pay up for the RUNE. Some guys are heading out at 0630 from Hilltop Needmore Park on Sunday for some adopt the highway action.
T-Claps (Recognition): LED for picking up YHC’s shovel flag as the blasting rain was coming in…good lookin’ our!
Prayer: Pax with moms in Hospice including Pablo’s family and Martini. My daughter Julia.  Thanks for letting me take the lead today fellas!

Celebrating another trip around the sun

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Having survived another trip around the sun, I set off to Q Disney, while I was weather watching the last couple days it went from no rain to getting soaked to it might rain to it will rain. We ended up with a mostly no raining workout.
FNGs: none
EC: Nemo and Pablo
Warm Up: Quick loop out of the parking lot and back to the flag, with tweaking my calf again. We did 24 Imperial Walkers, 25 Hillbillys  10 Sir Fazio forward and back, 15 daisy pickers, and 10 good mornings.
The Workout:
             Thang 1:  Went to the soccer field, grab a partner, I had set 3 cones out. Partner 1 would do 10 count balls to the wall, 20 shoulder taps, and Peoples chair                                          until their partner gets back. Partner 2 would do 10 merkins, 15 ankle grabs, and 20 squats. We repeated this 3 times adding 5 to the merkins, ankle                                   grabs and squats reps.
              Thang 2: Head to the shelter for some Dora 123. 100 step-ups, 200 dips, and 300 lbc’s.
              Thang 3: One round of 7’s on the parking lot, consisting of Carolina Dry docks and Star Jumps
Mary: Popcorn Mary consisting of Freedy Mercuries, Six Inches, low slow flutter, Side Crunches, WW1’s, and others.
Announcements: Rune sign-ups,  F3 10th anniversary in January
T-Claps (Recognition): Fanny Pack for letting me take his Q spot, Texas Ranger, and his 2.0 seahawk from Carpex for coming out.
Prayer: Pablo’s, Hobo, and Martini families as they deal with loved ones in Hospice.

NMS: Since having found F3 just over two years ago, I am probably in the best shape I have been since my late teen’s early twenties. F3 has changed my and my family’s life for the better, and it means a lot. Thank you.