Four(ty-Four) Strong

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Four showed up at Downtown Train for YHCs early birthday Q as well as last as Co-Site Q.  The theme for the beatdown was the number 44.

FNGs: Nope
Warm Up: Lap around library and to the parking deck; 10 burpees OYO; frankensteins; daisy pickers; SSH (44 in cadence)
The Workout: 4 Corners of the parking garage (run the long stretches, bear crawl south end, crawl bear southern end)

Exercises:

Corner 1: 10 burpees; 10 burpees; 10 burpees; 4 burpees

Corner 2: Monkey Humpers (44 in cadence); Lunges (44 in cadence); Squats (44 in cadence)

Corner 3: Dora (100 SSH, 200 squats, 300 LBCs; second partner climbed stairs); 44 second plank hold; American hammers (44 in cadence)

Corner 4: Peoples chair (44 seconds regular, 44 seconds arms straight out; 44 seconds arms above head); balls to the wall (44 second count); Peoples chair (44 seconds regular, 44 seconds arms straight out; 44 seconds arms above head)

Mary: None
Announcements: Last week of monthly challenge
T-Claps (Recognition): Nemo, Fanny Pack, and Dawgpound for coming out on my birthday
Prayer: Fanny Pack’s M

Let’s Take it to The Bank

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With full intentions on grabbing some EC this morning, YHC stepped out of the house on this January morning and as soon as I got to my car….lightning flash, thunder rumble. What??? January in NC. Wind blowing the rain sideways for awhile during the drive and upon reaching the Harris Teeter, I opted to not run EC with no other PAX being present and lots of lightning flashing at the time. Instead, I travelled the grounds (in my vehicle) to search for all possible closest spots of cover in the event the workout could travel a bit, but if we needed emergency cover. Safety first Q’s! As I waited, 2 PAX drove up and parked, honestly to my surprise, as they are relatively new to this operation we call F3. Laettner and Bobby Boucher were more than willing to step out and see what awaited them this morning. Big T-Claps to those guys for adhering to the core principle, “workouts are held outdoors, rain or shine, cold or heat.” The rain was falling hard as we commenced and some thunder continued to crack here and there.

FNG’s: Tough to headlock on a day like today.
Warm Up: SSH x 30 IC, Windmills x 12 IC and then heavy rain drove us under the Wells Fargo for a bit. Sir Fazio Arm Circles x 12 IC F/R, Imperial Walkers and Hillbillies x 12 IC. Standard Merkins x 10, Prisoner Squats x 30, 20 ct. per PAX People’s Chair.
The Workout: Rain having slowed, we ventured out. Word of warning if you don’t know…the rear on the shopping center becomes quite puddlesome when heavily raining. Shoes soaked for the day. We moseyed to the big red wall in the back and grabbed two handheld rocks designed for medium to high reps.

Shoulder blowout time with lots of noise provided by the downspouts. We did 28 counts IC of 1-2 punches with rocks (attempting to do fast hands…this was more for speed), followed by 28 count of Balls to the Wall. Repeato, except we did 21 counts, 14 counts, then 7 counts (per PAX this last one). Up the ladder we then went. PAX performed overhead presses with rocks IC followed by People’s Chair  for the same count. Counts were 7 IC, 14 IC, 21 IC, and 28 IC. Finally, we did 28 counts lateral raises with rocks followed by 28 count of BTTW, 21 counts of front raises with BTTW, 14 counts of bent over fly’s with BTTW. The PAX were glad when it was over. Mosey to the front of the building for a modified 7 of Diamonds.

YHC had previously planned to do the traditional version of this…both a stack and de-stack, but didn’t want to venture too far from potential shelter, so we chose a smaller loop out front and shortened the routine to fit the time left and eliminated 1 exercise each time around. Round 1: 7 burpees, 14 irkins on curb, 21 Prisoner Squats, and 28 alternating lunges. Round 2: 7 burpees, 14 irkins on curb, 21 Prisoner Squats. Round 3: 7 burpees, 14 irkins on curb. Round 4: 7 burpees. Round 5: 7 burpees. The rain was falling hard again about midway through this routine and I’d had enough of getting flooded out. Let’;s take it back to Wells Fargo for Mary.

Mary: 28 LSF’s IC, 21 Homer to Marge, 14 Pickle Pounders (all IC), WWI x 7. American Hammers x7 IC, WW2 x 14, 21 Shoulder Taps IC, and 28 LBC’s. Have a nice day!
Announcements: None except someone (Laettner) is doing his VQ at Thunder. Also, someone (Bobby Boucher) is joining Quiver as site Q of Downtown Train. Way to jump in and lead!
T-Claps (Recognition): These guys jumped into the rain with YHC. We made good on our duty stations today!
Prayer: Our Nation, COVID-19, recovery. Bobby Boucher took us out! To a drier tomorrow!

Staying Dry with Camp Gladiator

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FNGs: Not Today
Warm Up: Lateral Stretch, Spine Wrap, Spinal Rolls, Squat arm stretch, inch worm to runners pose, hand/wrist stretching
The Workout: 1st Circuit 45/15sec intervals 4 sets 1) Battle lunge 2) Loaded Beast 3) Merkin/row with mace in hand  2nd Circuit 45/15sec intervals 4 sets 1) 2 squat switch spots to dragon lunges with bow draw 2) Monkey Crawl 3) Windmill 3 reps each hand  Grand Finale: 3 straight minutes of 360 swings
Mary: Abby work
Announcements: Long Ass Run March 27th
T-Claps (Recognition): All who posted on this cold rainy/thundery Tuesday in January
Prayer: Pumpkin Spice friend Mike in ICU

Evolution of Man Race… Sort of…

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PAX: Lawn Dart, Bondo, Pikachu, Skidmark, UTI, Emeril, Full House, Dumbo, Lipstick, Snap
Warm Up: Mosey around the lower parking lot and head to the basketball courts for SSH, hillbillies, windmills, daisy pickers, Fazio, Frankensteins, and goofballs
The Workout:

Broke into teams and did two laps of modified scout runs.  Scout sprinted as far as he wanted and dropped down to do mountain climbers until the rest of the group caught up.

Did the evolution of human race in the lower parking lot.  Did an exercise from one row of parking space to the next.  The exercises were bear crawls, duck walks, lunges, hops, and run to the end.  As soon as you got to one end, a team member repeated the set of exercises coming back.  It was harder than I though it would be so the focus for most seemed to be just getting through it more than competing for speed.  It took longer than expected so the planned punishment for the losers never happened.

Instead, we finished the workout with 4 corners.  At each corner, we started the exercise and waited for the 6 to be in before doing another 10-count.  Exercises included balls to the wall, wall sit, and dips.

Mary: Emeril didn’t want to get wet so we did plank exercises until the bell: shoulder taps, one arm holds, mountain climbers, and nipplers.
Announcements: Something about upcoming Q’s?
Prayer:  Lipstick’s aunt passed away over the weekend, prayers for the whole family

There are plenty of not stupid people apparently…

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PAX: Steamboat, Buford, Dawgpound, Tetanus, Tush, 16 Bit, Pikachu, Wahoo, Koolaid, Spinman, Midget for Life, Moped, Emeril, Pipes, Super Spreader, Chaps, Dahmer, Pots, Pumpkin Spice, Wiggly, Snap

Apparently this one never published, was stuck in Drafts folder.  Oh well, better late than never.

Weather called for rain and cold this morning, Crazy Ivan was the only option with a roof over your head so I decided to make a call to divide the ranks into stupid and not stupid.  21 showed up so I guess there still hope for F3 South Wake.  Or maybe we’re just the weak ones…  Regardless, I was happy to work hard and stay dry this morning!

FNGs: None
Warm Up: Mosey around the lot and then SSH, Sir Fazio, Frankenstein, daisy pickers, windmills, and mountain climbers.
The Workout:

Stairs and Sharing: We partnered up and one Pax ran up the stairs while the other worked on curls for the girls, triceps extensions, squats, and LBCs with a twist.  Partners switched off until they had combined for 100 of each exercise.

Grumbling Legs: We went halfway down the parking lot with front lunges and finished the lot with side lunges.  Then came back halfway with side lunges the other way and finished it with back lunges.  It wasn’t a popular one especially since the kettlebells came with us.

Tabata: 30 secs on, 10 secs off.  3 sets of halos, figure 8s, deadlifts, and Midget love handles

Mary: Midget cookie pouches, boobity boobity with a 6″ hold, plank rows, pickle pounders and a 90 second plank with shoulder taps, nipplers, and mountain climbers mixed in.
Announcements: Monthly Challenge
Prayer: Fumunga just had surgery, and friends struggling with Covid.

My Triple Crown @ AGS

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I look for 3 things when I’m running around Holly Springs in the early morning hours: deer, money, and athletic balls (I’ve found baseballs, golf balls, lacrosse balls, and lots of tennis balls).  During EC at AGS with Skidmark and Pikachu I happened to mention this to them because as Skid was pulling into Womble we had noticed 3 deer crossing over Stinson into the woods.  A few minutes prior to this I had found a lacrosse ball running around Womble that I held onto the entire workout.  I rarely ever find money (but I have found loose change running through parking lots and I found (2)-$20 bills running past Mattress Firm near the start to U-Turn over the summer).  Post-workout I was jogging back home and less than a mile from my house I found a $1 bill on the side of a street curb just waiting for me.  I hit my own Triple Crown.  Truth be told, I’d trade in that Triple Crown to see the elusive Albino Deer just once…

FNGs: none today

Warm Up: Twas’ 25 degrees out so we quickly knocked out 10x Imperial Walkers, 10x Frankensteins, 10x Good Mornings, and 10x Daisy Pickers

The Workout: 6.5mi around Holly Springs that I’ve known deer to be hanging out in the early morning eating breakfast (this included cruising down Bass Lake Rd and all the way up Salem Ridge, the intersection of Crossways and Kingsport Dr, front yards on Elm St at Ballentine St intersection, and finally the infamous corner of Stinson and Grigsby St).

Mary: no time today unfortunately

Announcements: Long ass run cancelled for next week.  Plans underway for a 22-mile run at ATF in March.  Wilmington Marathon pushed out until April.

T-Claps (Recognition): Skid and Pikachu knocking down EC and a running workout post-race day.

Prayer: @Lipstick and family for the loss of his Aunt, everything @Forceps has going on, the loss of the 14yr girl in the youth group @Shredder had mentioned a little while ago

Can’t Even Feel It – TWSS

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FNGs: None 

14 HIMs posted to GP on a beautiful but bitter cold morning.  YHC brought the music box & a basketball.  Dauber was tardy but always appreciate his attendance. 

Warm Up: 10x3cts of: Good Mornings, Windmills, Willie Maze Hays,  Sir Fazio Arm Circles (both directions), Arm stretches

The Workout

Circle of Rock: Mosey to the Rock Pile pick a rock. Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows and of course Ground Pounders. 2 sets of 10x3ct Rock Spanks (with and without consent), 10x3ct Rock Press (3 sets), 10x3ct Windshield Wipers, 10×3 ct Rockies, 10x3ct Box Cutters

(Again – never any doubt on which rock is Farva’s – Good Lord Son!).

Heavy Hoops:

Due to crowd we only completed 1 round: 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 all the 3 areas).

SSH (2 rounds), Plank Hold, Supermans, Squats, Plank Jacks, Lunges, High Knees, American Hammers, Split Jacks, Emperial Walkers, Hillbillies, and Goofballs

Burpees OYO for all PAX

Wall of Pain:

20×3 ct Moroccan Style Peoples Chair, 2 sets of 10×3 ct Ascending Testicles, 10x3ct Burnie Style Peoples Chair (let it rain)

COT:  10 Merkins, 10 Shoulder Tap Planks, 10 Catalina Wine Mixers, 10 ct Chill Cut Plank, 10 x 3ct LBCs, 10x3ct Freddie Mercuries, 10×3 ct 6 Inches,

Announcements: Wilmington Race moved to April,  Ultimate Frisbee – Feb 1st at Ting,

Prayer Requests: Pumpkin Spice ask for prayer for  a friend Mike who is hospitalized with COVID;  Shredder asked for prayer for Kristen’s family (Kristen was a 16 yr old in his church youth group that passed away due recently).  YHC asked for prayer through the grief therapy process. Prayer for kids with mental issues dealing with our current state of isolation.

Bulbasaur, the best starter

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The last of YHC’s Pokemon Q’s was here and the best was saved for last – Bulbasaur, the grass starter. This was also YHC’s favorite starter and warranted what turned out to be the hardest workout.
FNGs:

None today – would have been a good one to flex on but c’est la vie.
Warm Up:

SSH x10 IC

Hip hinge x10 standard and x10 w/each foot forward

Daisy Pickers x10 IC

Sir Fazio x10 IC forwards and backwards
The Workout:

Tabata style – 60s on, 15s off

We built up to some complex movements:

Clean

Jerk

Clean & Jerk

Repeat those three three times through

Burpee

Single Arm Swing

Snatch

Burpee Snatch

Repeat those four three times through

Inspired by Dawgpound’s link in 1st F and combined with YHC’s desire to break down complex movements, we then broke down the Turkish Getup.

First 1/3 of the movement (lying prone to arm underneath)

Second 1/3 of the movement (from arm underneath to leg folded underneath)

Third 1/3 of the movement (from leg folded underneath to fully standing)

Full Turkish Getup

We repeated these all two times through and then did the full Turkish Getup for one more set.
Mary:

We were smoked – the Turkish Getups were brutal.

Yoga – downward dog, shoulder needle thread, forward fold, slow roll up
Announcements:

Wear Red on Friday – OurLegsForCrabLegs is back.
T-Claps (Recognition):

Skidmark for pushing us all to be better on OurLegsForCrabLegs and helping us remember why we do what we do.

Laettner, Cupid, Emeril, and Dawgpound for completing the Pokemon challenge. They earned their Poffins (aka muffins) – great work guys!
Prayer:

Our country, our pax to be the leaders and men that they are called to be.

Where is the Deer Corridor?

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YHC was just coming back from a foot injury as I took the Q this Sunday. Dropped a TV Table on my foot Thursday. Oh well…let’s give the foot a try. I end up running about 14 miles total with a drop-in from Nemo at our COT and then ran some with him post workout. But, I will say, in running EC today, I didn’t see any deer. Not the infamous albino or any others for that matter. This is strange because the deer usually happen to be plentiful on any EC Womble route.

FNG’s: None
Warm Up: Good Mornings, Frankenstein’s, Hillbillies, and Daisy Pickers  all IC x12
The Workout: A 6 mile route covering some of the famous named hills in Holly Springs including: Library, Elm Street, and Cemetery. This was followed by tackling not such bad hills themselves of Blooming Meadows and up the climb on the Greenway back to Womble. Pretty much we ended up with a somewhat figure 8 pattern around town. We did finally find the deer corridor. It was downtown next to the new construction site. We saw 6 regulars, but sadly…no albinos. It’s ok Vasoline, we all agreed it would be terrible to spot the albino without you there. Of course, Vasoline did complete a full marathon the day before, so the absence will be counted as “excused”.
Mary: None
Announcements: Long Ass Run will be re-scheduled due to Wilmington race re-scheduling.
T-Claps (Recognition): Cupid for pushing through the run for 4 miles as his neck bottomed out again. Focus and mental strength at play.
Prayer: Cupid’s neck, my M. Good surgery, but did not render desired results overall. Back to the drawing board. Honored to lead these men!

Tag, You’re It

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Pax of 6 sharing the Womble playground with some kids who were playing tag.  Looks like they were having more fun than we were.

FNGs:  None

Warm Up:

SSH, Cherry pickers, good morning, fazio arm circles

The Workout:

Starting at the rock pile:

4 sets of five exercises:

10 curls

10 triceps presses

10 lunges

10 upright rows

10 shoulder press

 

Next to the playground for 25% of a Murph workout:

25 Pull-ups

50 Merkins

75 Squats

 

To the pavilion for a dice game.  Pax took turns rolling 2 dice and leading 10 reps of the corresponding excercise:

  1. Double Merkin Burpees
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. One leg step ups
  7. Lunges
  8. Dips
  9. LBC’s
  10. Mountain Climbers
  11. Plank Hold

Mary:  10 minutes, rotating around the circle calling out a core exercise.

Announcements:  See Slack/Facebook

Prayer:  Kubota’s friend who’s wife recently passed away and for those suffering with covid.