Rolling 14 Deep Through Holly Springs

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I wasn’t sure how many PAX would show for U-Turn with 25 degree weather @ 6am.  I noticed 5 HC’s Friday evening and figured a few more would show but 14 is STRONG considering how many of these PAX are posting on weekdays, have families, have exhausting careers, etc., etc, and of course the cold a$$ weather.  There were also another 5 PAX that either ran EC or went on a 9-mile run beginning at U-Turn as well (@Lipstick, @Skidmark, @Maybelline, @Katniss, @FullHouse, @187).  For the most part, the 6am U-Turn crew stayed together throughout the run and also afterwards at Panera for 2nd F.  Man did we own those streets rolling 14 deep through Holly Springs.

FNGs: none today

Warm Up: quick parking-lot mosey to get the blood flowing, 20-seconds Michael Phelps, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 10x Hilly Billy’s, 25-30 Merkins

The Workout: 6mi total: exit Panera, L on Grand Hill Place towards Target, L on New Hill Rd, R on Irving Pkwy, L on GreenOaks Pkwy, crossover Hwy 55 onto Ballentine St., R on Elm Ave, R on Grigsby to the backside of Womble, cut through softball fields to tennis courts, L on Stinson, R on Grigsby, R on Raleigh St, L on Holly Springs Rd, crossover Hwy 55 to New Hill Rd, R on Grand Hill Place, and back to Panera.

Mary: no time today

Announcements: Kettle Bell Snatch Challenge begins Monday, @Fanny Pack hosting 2021 1stF leadership and planning session Monday night 8pm-9pm

T-Claps (Recognition): all U-Turn PAX that got 6+ miles in prior, during, post ME

Prayer: comfort and strength for Lipstick and his family for the loss of his Aunt.  Dumbo took us out with another great prayer and I believe this is the 3rd week he’s taken us out @ U-Turn in a row

My Eyes are Closed…but I Can Still See It!

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Always a lot of great 1-liners at Ground Pounder! Today, did not disappoint to that end. It was a cold and bright sunny morning at Jones Park, but even the flaming ball that is in the sky could not compare to the brightness (or tightness) of Pikachu’s pants! At one point, Shredder mentioned he had to close his eyes whilst running behind Pikachu due to the brightness, but could somehow still see (hence…the title of this BB). Other great 1-liners of the day:

“I think I’m lactating” – Shredder. “We all need to sign up on that Q Sheet so this jackass can’t Q here anymore” – Pikachu. “All my rocks are frozen to the ground” – Frenchie. “I’m just gonna pick up that slab of concrete” – Farva. “Small, medium, large. You must’ve missed something that day in elementary school” – Shredder.

FNG’s: – nope

Warm Up: SSH x 25, Daisy Pickers, Sir Fazio’s F/R, Imperial Walkers, Hillbillies all x 10, and Good Mornings x 21 (much to the agreement of Shredder and Pikachu).
The Workout: Now for the disagreement to begin. YHC decided to try something new to me today to ensure that all PAX chose appropriate sizes of rocks. You see…there’s been just a bit of mumblechatter recently that PAX aren’t choosing large enough rocks and that Farva could sit there and juggle with all other men’s version of “large” rocks. So each PAX were instructed to get a large rock from the familiar pile, a not as large but let’s say medium rock from the not so shiny but newer rocks down on the end of the trench, and finally, two small rocks that could be held and controlled in each hand. Each time PAX got a rock from the trench, they paid an entrance tax of 5 burpees. With rocks ready to go and circled up, we performed the following routine (rocks sizes denoted by L, M, S):

Shoulder Press, L x30, Wonderbras, M x25, 1-2’s, S x 20

Curls for the Girls, L x 30, Curls for the Girls, M x 25, 1-2’s, S x 20

Chest Press, L x 50, Alternating Merkins on Rock, M x 25, 1-2’s, S x 20

Rut Rows, L x 40, DeadLifts, M x 20, Bent over Flys, S x 20 (think it was somewhere in here where the agreement was made not to let YHC Q anymore)

Ground Pounders, L x 30, Ground Pounders, M x 25, Front Raises, S x 20

Rock Spanks w/o Consent, L x 20, Rock Spanks w/ consent, M x 20, Diamond Merkins, S x 15

PAX returned each set of rocks with a return penalty of 5, 10, and 15 merkins, respectively.

Wall of Pain time. We did a 15 count per PAX People’s Chair, followed by Prisoner squats x 50 (didn’t get to legs in rock circle). Finished up with a 10 count per PAX Ball to the Wall.

Mary: All in Cadence. LBC’s x30, Homer to Marge x25, WW1 x20, Good Mornings x 15
Announcements: New Monthly challenge coming, starting Monday. It will be 15 mins. of AMRAP KettleBell Snatches or Jump Squats, with a focus on form and explosive movement. 1st F planning on Monday night via Zoom, 8-9 PM.
T-Claps (Recognition): Pumpkin Spice for accountability and drive with YHC to complete last monthly challenge set as EC.
Prayer: Pumpkin Spice and Shredder have neighbors and friends struggling significantly with COVID. Lipstick and family for travels and peace in time of losing his aunt. My M for more restoration and healing. Saddiq and his grieving over loss of brother. YHC took us out…and I will be back to Q this great AO!

Flaming Burritos?!!!

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FNGs: N/a on this 24 degree morning

This was preblasted as “There’s something about Mary, show up to find out what it is.”  I was  excited by the 1 HC and several thumbs up, but was ecstatic to see 4 brothers waiting for this beatdown when I finished EC and made my way over to the side parking lot!

Warm Up: Mosey to the building and circle up for Fozzy arm circles forward and reverse, Michael Phelps, and Good mornings.
The Workout: Today’s workout will be a you vs you, three round, all out battle with Mary in the subfreezing temperatures!

Round 1 (10 minutes)

4 minutes AMRAP

  • 4 broken recliners with split lunge
  • 8 Jay Los
  • 12 Flutter kicks

1 minute AMRAP

  • V-ups

rinse and repeat with no rest to finish Round 1

A brief intermission for talk of being dead already/recovering and on to round 2

Round 2

AMRAP for 10 minutes starting with 1 rep of each, then 2,3,4,etc

  • plyometric mixed grip merkins
  • Right side single leg v-up then double leg
  • Left side single leg v-up then double leg
  • Flaming Burritos

Another brief intermission to discuss combatives with everyone kicking the Q in the nuts/recovery

Round 3 Final round of the fight, 5 complete rounds gets you a win by decision, 6 gets you a KO victory! Mumble chatter about a W is a W then we got started

  • 10 plank jacks with shoulder taps
  • 10 Superman swimmers
  • 10 crossbody v-ups

All Pax completed 6 rounds with a minute to spare, but unfortunately no time for combatives.

Shredder led us in embrace the suck for the final 3 minutes.

Mary: All of it
Announcements: Someone was keeping their birthday a secret, thanks Finkle for the heads up, and Happy Birthday to Yosemite! Money is being raised for First aid kits for the HS Police dept. Make sure to buy some squares for the Super Bowl.

T-Claps (Recognition): Farva finished the monthly challenge and everyone for showing up this morning in 24 degree weather!
Prayer: The current situation with this country, troops in D.C., and those effected by the pandemic.

Bearly Curling to 777

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Mid-week YHC noticed that Cletus didn’t have a Q signed up so I took it. Always great to take the shot at Qing a no-nonsense bootcamp that doesn’t require any equipment or mileage minimums. Pretty chilly this morning – weather app said feels like of 11. I think we warmed up everything but our finger tips……

In the pre-blast thread there was some conversation about being light on the legs for the sake of long runs on Saturday – YHC put together something that looked light on the legs to me but the post-CoT chatter showed some disagreement. Oh well, I try.

FNGs:

None today – a shame.
Warm Up:

Mosey down to the end of the parking lot and circle up

SSH x20 IC

Good Morning x10 IC

Sir Fazio x10 fowards/backwards IC

Daisy pickers x10 IC

Goofball x10 IC
The Workout:

Mosey to  the middle parking lot/rock pile. Some grumbling when pax were told to pick up a rock – I promised that we wouldn’t hold onto it for very long.

I dropped one cone ~50ft down the parking lot and the other another 50ft down.

Pax dropped their rock at the starting end and did 7 Chillcut Plank Jacks IC. We then bearly curled (bear crawl pushing the rock out in front of you) to the middle cone where we stoped for 7 Merkins. Curl to the end for 7 squats and then we curled our way back to repeato. YHC challenged pax on the name of this setup and sadly no one knew it – Tripls 7s. We repeated with bearly curling for three total rounds and then ditched the rocks and completed the 7 rounds with a mosey in between.

We then moseyed to the center of the baseball fields for Preacher’s Chair – originally attempted a 10 count IC down the line but that seemed like a bit much so we modified to straight counts. Followed by 30xIC balls to the wall, then 30x IC preacher’s chair, then ascending testicals with 10x merkins flat, 10x at 45 degrees, and then 5x (or hold) handstand merkins at the top.

Mosey back to the flag/tennis court avoiding the ice along the way. We circled up with 6 minutes to go for Mary.
Mary:

Freddy Mercury x30 IC

Side plank – hold or crunches, x10 IC each side

Homer to Marge x10IC, x10IC each single leg – the mumble chatter got a bit intense….

Pickle Pounders x30 IC

LBCs x30 IC
Announcements:

Wear red on Friday – YHC gave a recap for why we do what we do at Wrightsville. 7x red shirts + 1x red toboggan (that’s a hat around here for all you transplants) meant 40 burpees. YHC was accompanied by most pax in attendance for these following CoT.
T-Claps (Recognition):

Everyone who posted in the cold this morning – if you can get through winter the rest of the year will be easy! Great #s all around the region this morning + a solid 2nd F at Panera following the beat downs.
Prayer:

Praises for many pax – Lipstick and his family, Katniss’ co-worker, Crab Legs for his inspiration. YHC took us out.

January 29 2021 – Westcott KungPOW (Burpees Extravaganza) QIC POTS

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EC: 0 

PAX:  9

FNGs: 0 

 Warm Up:

52 Side Straddle Hops (SSH) and 2 Burpees

 The Workout: 

Mosey’d to church parking lot.

a. PAX partner’d up.

Partner 1

  1. Curls for the girls (with Rock)
  2. Overhead press (with Rock)
  3. LBC’s
  4. Triceps Extensions (with Rock)
  5. Freddie Mercury’s
  6. Goblet Squats (with Rock)
  7. American Hammers
  8. Lunges (with Rock)
  9. Bus Drivers (with Rock)
  10. Box Cutter’s

Partner 2

(Sprint to far end of parking lot)

  1. 5 burpees (rise and repeat)

b.  PAX regrouped to do 52 more Side Straddle Hops (SSH) and additional burpees

Mary: Mosey’d back to Westcott and PAX  provided several additional rounds of burpees and some ab work.

 Announcements: 

Ruck to Mama’s House in Fuquay and road side clean up for Hilltop Needmore  sometime in February

 Prayer: Fanny Pack’s M Courtney and Roger Roger’s friend Maggie.

VQ at Disney

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I know what you’re thinking, “What did I miss?” “There was a VQ at Disney and I chose the fartsack over this once and lifetime event?” Yes, today marked the first time in my 3+ years of F3 that I Q’d at Disney, despite being a regular there for so long. It was so great an event that it even pulled M4L out of bed in snowmaggedon 2021, he was early too, with a text to YHC at 0422. It may have been a mistake because he called me Sugar Buns. I haven’t seen someone this excited about 2-4″ since the last time I visited your M. BOOM!! Sorry, I had to. Watch the youtube video if you haven’t.

https://www.youtube.com/watch?v=QS1zFhUPD-0

EC: YHC

FNGs: None
Warm Up: Fozio Arm Circles, Overhead claps, Seal Claps, Imperial Walkers, Hillbillies, SSH, and Good mornings
The Workout: Mosey to the playset. Partner up for 50 pullups (slight variation), 100 step-ups (potential hazard for box jumps as I had planned), 150 erkins, 150 derkins, 200 WWII. Other partner is running a loop in the parking lot.
Part II: 11’s with reverse burpees and turkish get-ups. Reverse burpee you begin and end in the down merkin position. Guarantees you get that merkin in there.
Mary: We stayed off our backs (unlike your mom: See F3 video referenced above).
Announcements: No Long Ass Run this weekend. Good thing Midget wasn’t going anyway. I believe that is the direct quote this morning. 2ndF at Starbucks.
T-Claps (Recognition): All those that made it out in the snow/rain.
Prayer: Family friend of Bobby Dall coping with the loss of someone due to suicide

Sheepdog 1/22/2021

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PAX:  Farva, Shredder, Martini

FNGs:  None Today

Warm Up:  Lap around the lot and the ususals:  SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers

The Workout:

PAX split into 2 groups.  PAX 1 or each group performed 5 burpees while the remaining PAX held People’s Chair against a column. Switch.

Round 2:  4 Burpees, Round 3:  3 Burpees, Round 4:  2 Burpees, Round 5:  1 Burpee

Headed to the knee walls – PAX 1 Performed 10 Erkins while the remaing PAX performed LBC’s.  Switch

Round 2:  8 Erkins, Round 3:  6 Erkins, Round 4:  4  Erkins, Round 5:  2 Erkins

Back to the columns – repeat starting with 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Knee Wall – repeat starting with 8 Erkins, 6 Erkins, 4 Erkins, 2 Erkins

Shredder handled the combatives – Kicks

Mary:  Sit-up variations

Announcements:  None

Prayer:  State of the Nation

Kenny’s Grave 1/21/21

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PAX:  Spoonman, Finkle, Gamecock, Yosemite, Martini

FNGs:  None Today

Warm Up:  Lap around the lot and the ususals:  SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers

The Workout:

PAX split into 2 groups.  PAX 1 or each group performed 5 burpees while the remaining PAX held People’s Chair. Switch.

Round 2:  4 Burpees, Round 3:  3 Burpees, Round 4:  2 Burpees, Round 5:  1 Burpee

Headed to the tables – PAX 1 Performed 10 Erkins while the remaing PAX performed LBC’s.  Switch

Round 2:  8 Erkins, Round 3:  6 Erkins, Round 4:  4  Erkins, Round 5:  2 Erkins

Back to the Wall – repeat starting with 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Table – repeat starting with 8 Erkins, 6 Erkins, 4 Erkins, 2 Erkins

With a little time left performed BLIMPS and BLIMP

Mary:  Everyone got a shot to call out an exercise

Announcements:  None

Prayer:  State of the Nation

Those rocks are like ice…

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PAX: , , , , , ,

FNGs: none

PAX: @Finkle, @Fannypack, @Gamecock, @Martini, @Norm, @Spoonman, @Yosemite
Warm Up: Took a quick lap around the public gym stopping at each corner and did 20 SSHs, 10 mountain climbers, 10 good mornings/10 daisy pickers, and 10 Frankenstein’s.
The Workout:

Event 1:  Rockzercise

Each PAX went and grabbed a rock.  I may or may not have purposefully grabbed a big one!  We started with sets of 10 and built by adding 5 to each exercise going up to 25.  Caveat, switch to the left each time so that everyone could experience my big rock.  We did these exercises tri-cep extensions, overhead presses, rut rows, and bus drivers.  In between sets to get the blood flowing to the fingers we did seal jacks corresponding with the amount in each set…10, 15, etc.

Event 2: 11’s

We travelled back to the pavilion and did 11s with an ab exercise and then a leg exercise.  We started off with lbc’s and peoples chair, then finished it off with Outlaws and slow and steady deep squats.

Event 3: The final push

We went over to the wall and did 2 rounds of ascending testicles first with a 5 count from each PAX and then a 10 count.  Between those sets we did 20 lunges each leg.

Mary: Began with two rounds of Homer holds, a version of homer to marge with one leg up holding for a slow 10 count.  E2K’s with a 10 count cadence on both sides, 10 count cadence of reverse lbc’s, and 10 count cadence of box cutters.  Ended with have a nice day.
Announcements: New monthly challenge is coming soon, Q sheet sign-ups, and Ultimate at Ting on Monday.
T-Claps (Recognition): Great to have @Fannypack come out from the big city of HS
Prayer: Praises today!, @Yosemite’s M just got a new job, @Fannypack’s son’s birthday

Merkins or Jump Squats?

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PAX: Bobby Boucher, Bondo, Abe, Yogurt, Fanny Pack, Tetanus, Snap, Norbert
Warm Up: Ran the long way to the far parking lot by Grigsby to do some SSH, GMs, windmills, Daisy Pickers, Frankensteins, Hillbillies, and Fazio arm circles.
The Workout: I was trying to figure out a more creative version of 7s last night and came up with the bad idea to see if it would be harder to do Merkins after bear crawls or jump squats after hopping so we gave it a try.  Yogurt marked off probably about 20-30 yards and we did a round of 7s, everyone seemed to think that jump squats were harder.  Maybe Merkins Squats next time?

The we moseyed over to the rock pile for curls, triceps, ground pounders, rut rows, boobity boobity, Midget cookie pouches and sever other rock exercises
Mary:  Finished up at the tennis courts with Mary that included WWIIs, LBCs (front and side), low slow flutter, shoulder taps, Homer to Marge, and pickle pounders.  Everyone seemed to have got their money’s worth…
Announcements:  Tetanus and his M have created some sweet staff T-shirts.  Anyone who Qs 3 workouts at TBD gets one!
T-Claps (Recognition): Norbert for putting in his first real workout (only Ultimate up until today)
Prayer: Fanny Pack’s M Courtney is still working through some health challenges, prayers for her