Sheepdawgpound

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EC: Dawgpound, Emeril, Yoshi, Dumbo, Shredder, Lipstick, Yogurt, Big Ditch, Norm,
FNGs: Nope
Warm Up:

Ran around the parking lot and circled up.
Will the Pax bounce I did a terrible job explaining the main event.
We did some other warm up excessive. Everyone felt froggy.

The Workout:

At each light pole was a stop. 2 x 36# and 2 x 22# kettlebells where carried to each pole and back to the start. The Pax was doing build them up suicides. This means at Pole 1 they did Break Dancers (Side kicks). At the start they only did break dancers. At Pole 2 they did 5 Prisoner Squat Get Up Squat Jumps. At the start line they did 3 break dancers and 5 Prisoner Squat Get Up Squat Jumps. We kept going until we learned how to defend ourselves.

Exercises:
Pole 1: 3 Break Dancers
Pole 2: 5 Prisoner Squat Get Up Squat Jumps
Pole 3: 10 Carolina Dry Docks
Pole 4: 20 in cadence LBCs

Mary:

Modified Onnit 6 minute abs

Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Situps
Bicycle
Russian Twist
Bowl

Announcements:
T-Claps (Recognition):
Prayer:
Martini
Yogurt’s Mom

Week 2 of Tequila Sunrise and The View Didn’t Disappoint

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FNGs:

None

Warm Up:

A quick round of Side Straddle Hop, Good Morning and Daisy Pickers

The Workout:

Both the 3 and 5 mile routes were in play.  Cancun came prepared with a Ruck and some extra weight in the form of his 2.0 strapped to his chest.  Yogurt, Gamecock and Cancun were out for EC.

Really good mumble chatter on the run.  9 PAX logged some miles on a great day for running.

Mary:

None

Announcements:

CSAUP In JOCO

SHP Bed Build and Delivery – Great work Men!

Prayer:

Martini and Yogurt’s Mom – prayers for strength and quick recovery

Reach out and touch someone (old AT&T slogan)

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During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while.  I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to.  Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight.  It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers  (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance).  I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post.  Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while.  Sometimes a little encouragement can go a long way.

FNGs: none today

Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

The Workout: standard U-Turn in reverse (6mi option or 3mi option).  By far an easier route than standard U-Turn due to less hills/elevation.

Mary: ran outta time

Announcements: congrats to Sprinkler’s son graduating high-school!  Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs.  Bed build June 12th.  May challenge continues…

T-Claps (Recognition): Picking up the 6 as always

Prayer:  11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX

cletus

A Bunch of Hercules at Cletus

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Workout Date: 04/30/21
This is my second South Wake Q of the year, and also my second of 2021 at Womble Park. I had hopes to bring my FNG from March back out, but no dice.

Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
Side Straddle Hop x20 In Cadence (IC)
Good Morning x10 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles x10 IC Forward x10 IC Reverse
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Downward Dog with calf isolation stretches
World’s Greatest Stretch

Main Event
1) Partner up and mosey to the South end of the parking lot for BALLS:
Burpees x10
American Hammers x20
Lunges x30
LBCs x40
Squats x50
Partner 1 runs to the far end of the parking lot and back while the Partner 2 exercises. Flapjack when Partner 1 returns. Each Partner keeps their own counts and picks up where they left off when they come back from running. When squats are completed, start over. Continue for 4-5 running laps for each partner.
2) Mosey to picnic shelter for 10-15-10 pyramid of Left-Right Step Ups, Irkins, Dips, Elevated LBCs, Derkins
3) Mosey to rock pile for various rock exercises (Curls, Triceps, Overhead Press, Bent Over Rows, Rock Taps (Nipplers, but tap rock instead of nipples), etc. Stay at Rock pile for Mary.

https://www.strava.com/activities/5217209113

Mary:
Mary with the rocks: American Hammers, LBCs, Flutter Kicks, Elevated Homer to Marge, etc.
Have a Nice Day.

COT:
5 PAX
Announcements: South Wake Challenge (Q sheets are already full for May!), F3 South Wake Dads on Saturday, Blood Drive. F3 Wendell on Saturdays, F3 Day of Service 6/19.
Multiple prayers, including healing for a nephew’s child, a parent with COVID symptoms, and travelling families.
UTI took us out.

Naked Moleskin:
Womble is a lot darker in the morning than in the evening! We hung out in the well-lit parking lot until things started to get brighter.
During the workout I learned that Cletus is named after the character in the Eddie Murphy Nutty Professor movies, not the character from the Simpsons.
YHC was feeling the generation gap with some mumble chatter about FloJo. PAX knew the Sir Mix a Lot reference but didn’t know whom he was referencing.
Using rocks/blocks in Mary has been a nice switch up.
Offsite coffeeteria was nice, once I was sure I hadn’t gotten lost on the way.
Nice group of guys, hope to see more of South Wake in the future!
This was my thirty-fourth #F3Q21 #2021Challenge Q. Next Q is Monday at Garner Station in…uh… Garner.
-Pigpen

QIC: Pigpen
PAX: Abe, Florence/FloJoe, Katniss, Pigpen, UTI
Workout Date: 04/30/21

Senior moment…

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FNGs: None
Warm Up: None, already warm from the EC or Ruck EC’ers
The Workout: Sprinkler led the rucking crew out for over 3 miles.  YHC took the remainder of the PAX on a mosey down to the Lake and up Bass Lake Rd.  Lots of complaining this morning on the route…Maybelline was particularly salty that YHC didn’t venture too far off from the normal AGS route, however, YHC hadn’t been at AGS all year, so it was new to him :).  Great work by all today, picking up the six and general banter and mumble chatter.  YHC closed with the count and announcements, moving to prayer, he was reminded by Pikachu that he had yet to do name o’rama…we all forget sometimes, right?  Closed with prayer requests and then pledge of allegiance.  YHC was informed by POTS that May is Military Appreciation Month, so I recommend all Q’s to say the pledge post COT to close as a great reminder of the men and women who have served and continue to serve our nation everyday.
Announcements: Sleep in Heavenly Peace opportunity to serve
T-Claps (Recognition): Bobby Boucher for hard work and determination!
Prayer: all injured PAX, Hudson Grumaer (11 year old in the hospital), military/first responders, spoken/unspoken

Gloves were a good idea

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FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair.  Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.

Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.

The Undertaker

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After hearing about Summer Slam for a while YHC decided to pick up one of these Kung Pow Q’s to celebrate his favorite wrestler growing up – The Undertaker.

The pre-blast promised trying to kill pax – thankfully we didn’t accomplish that but we did celebrate accordingly.

FNGs: None today. I hear there’s a free F3 shirt if you bring an FNG to Kung Pow.

EC: YHC, Cupid, Cancun, Deadbolt (great work on 5 pack w/5 ECs!), Roger Roger, and MadDog.
Warm Up:

SSH x20

Daisy Picker x20

Good Morning x10

The Workout:

Pax were warned that The Undertaker attributed good cardio to his many years of success. Many remarks were had about that assuredly being the only thing.

1st Thing – mosey down the street to a nice hill near Bibleview ct. Pax were informed of The Streak – The Undertaker’s 21 match winning streak at WrestleMania, widely regarded as the greatest winning streak in sports history.

Special back blast reading bonus – the first pax to message me directly (Slack or Facebook) with the name of the wrestler that broke The Streak gets a free beer/lunch if you don’t drink)

To celebrate the 21 straight we did 21s on said hill – starting with 1x squat at the bottom and 20x LBCs at the top. It’s like 11s but a lot harder.

After ~15 minutes we audibled – none of us are The Undertaker and this was going to take too long. We had other career highlights to get to.

2nd Thing – we moseyed back to the pool parking lot. Pax were reminded that one of The Undertaker’s signature moves was the chokeslam. Chokeslamming each other seemed like a bad idea (especially on a day with no disclaimer) so instead we could lead with one strong hand. We did this by doing 10x Turkish Getups on one side (don’t worry though – the other side was promised to be fulfilled later). We then moseyed out of the neighborhood and crossed over to the church where we fulfilled our other 10x Turkish Getups (on the other side, unless your name is Cupid and apparently you can only do them on one side).

3rd Thing – one of the storylines most often remembered about The Undertaker was the one with his brother Kane. They frequently fought and partnered with each other. To celebrate this pax were told to partner up with someone of similar spead for a mix of competing and supporting – we raced to opposite ends of the parking lot and back (as in pax went opposite directions from their partners – apparently this was very confusing). Once they got back the winner plank holds until their partner gets back at which point they lift each other up with 5x Patty Cake Merkins. We repeated this 3x times.

4th Thing – Pax were reminded of two things. 1 – The time when “in nineteen ninety-eight when The Undertaker threw Mankind off Hell In A Cell and plummeted 16 ft through an announcer’s table” and 2 – The Undertaker loved lightning and even once used it to destroy the ring. To honor these two things we were going to throw outselves on the ground to the tune of Thunderstruck – SSH the entire song and a Burpee everytime you hear Thunder or Thunderstruck.

Pax seemed smoked but we weren’t at the starting point so we moseyed back to the pool parking lot for some very limited Mary.

Mary:

We continued celebrating The Streak with 21x IC of the following:

Low slow flutter

LBC

Crab cakes

Homer to marge (with some nice demonstration by Deadbolt)

Picklepounder (it is Mother’s day weekend)
Announcements:

Grasshopper 5k for Sergeant Rick Leach
T-Claps (Recognition):

Deadbolt for 5 pack + ECs

All the pax venturing outside of their norm for Main Event May
Prayer:

Caitlin and Kid Cracker and his team as they beging working to help her.

Crop-duster aka the Toot-n-Scoot

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FNGs: None

EC: Norm, Red, Sprinkler, Katniss, POTS, Gamecock

Warm Up: Good mornings, Willie mays haze, Imperial walkers, Hillbillies, SSH, Sir Fazio arm circles

The Workout:

Part 1: Wheel of Misfortune.

Circle up with one PAX in the middle. The PAX on the outside are assigned an AMRAP exercise, and the PAX in the middle acts as the timer and does 10 burpees. Once he’s done, rotate to the next station with the top of the circle coming into the center for his turn at burpees. We made three rotations. Outside exercises were: Sumo squats, Shoulder taps, High knees, Angle grinder, Daft Punk (Around the world lunges), and Crab Cakes.

Part 2: Next Man Up, Crop-duster style

One PAX calls a terrible exercise for the rest of the group then heads off. PAX that called the exercise then “bones the fish” side-shuffling along the parking space lines moving up the parking lot then mosey back.  Rotate and the next man up calls an exercise then leaves. There was revenge, cruelty, anticipation, and way too many burpees.

Mary: There was enough Mary in Part 2.

Announcements: FV 4 mi and bible study black ops on Wednesday, Tequila Sunrise on Saturday

T-Claps (Recognition): All the visitors to KG!

Prayer: Local family with losses in the family, Martini, Praise for Sprinkler and POTS’s kids graduating

Always take the stairs at “The Happiest Place on Earth”

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PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…

EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped at the back of the school for some additional exercises.  Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat.  Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers   PAX regrouped into an Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!

Announcements: None

T-Claps (Recognition): All the PAX posting, bringing out new and old faces

Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work

Celebrate

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3- pax for EC 
Warm Up:Good morning,windmills,40 ssh hops, 40 imperial walkers.
The Workout:4 shuffles left burpee, 2 shuffles right burpee the length of parking lot. Jack Webb style wall taps and half burpees 40-10. Jack Webb style step ups and squats 10-40.

Mary: some 20 count some 40 lsf, American hammers, box cutters, hello dolly, lbcs, pickle pounders, heel taps, alternating leg v ups.
Announcements: June 12th SHP bed build.

Prayer:India and covid, Fonzie mother in law and wife.