It’s only 5 more burpees

/in /QIC:
PAX: , , , , ,

FNGs: none
Warm Up: Mosey around the tennis courts and came back to do a round of good mornings, daisy pickers, Sir Fazio Arm circles f/b, Michael Phelps, tri-cep stretch, shoulder stretches, and Frankensteins all in cadence ten count.
The Workout:

Event 1: It’s too difficult…lol

Starting at the first parking space we bear crawled to the next and did a merkin.  For a total of 10 but each time we come to another parking line we added a merkin building up to 10 merkins.  The last ten parking spots we did a typewriter or side bear crawl if there’s such a thing and then lunges both legs equaling one up to ten.  To top it off and keep the blood flowing we did 20 SSHs in cadence.

Event 2: Mosey to the rock pile and we did three rounds of 10 each: overhead press, tri-cep extensions, curls for the girls, and bus drivers.  Between the 2nd and 3rd set we did a round of seal claps to let our fingers thaw and get the blood flowing.

Event 3: Lucky number 20 – using a fantastic gift from my M we rolled the cube of exercises starting with 20 burpees, 20 jump squats, 20 merkins, 25 lbcs, 20 SSHs, and 1 minute plank hold.

Event 4: To finish it off we did a round of tennis court suicides with a sprinkling of exercises in between two rounds.  This one provoked a little bit of mumblechatter!

Mary: We did round robin style with @Pots and @Sprinkler both voicing for 5 more burpees which brought our count to 30 burpees for the morning.
Announcements: Hilltop Needmore food drive ruck coming up in a couple weeks.  Date will be posted soon.  Also, trash pickup being led by LED (can’t remember date/time/place).
T-Claps (Recognition): @Norm and @Martini for EC
Prayer: For our country, @Norm and family traveling to FL.

Another One Bites the Dust

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Great crowd for a morning workout at To Be Determined. 9 determined PAX took care of business with the heart of the workout being a musical Dora. A variety of songs were chosen and when a song ended, the associated exercise ended and a new exercise was performed throughout the next song. As one of my favorites came on, Another One Bites the Dust (By Queen), I couldn’t help but think of those poor souls that could not overcome the fartsack this morning. For some, they didn’t hear their alarm clock go off and perhaps for others their MOPED ran out of gas.

FNGs: None

Warm Up: SSH X 20, Frankenstein X 10, Imperial Walker X10, deep groin stretch for a 10 count, SFA X10 clockwise and counter clockwise

The Workout: Started with an Indian run around the soccer fields and to the amphitheater. PAX counted off by 2, the ones completed 10 Catalina Winemixers while the Twos performed Balls tot he wall. Then switch. Next round the ones completed 20 merkins while the twos performed peoples chair. Rinse and repeat. Then mosey to the pavilion where we partnered up. YHC had some pre-selected jams and a portable speaker (played softly so as to not disturb the peace). Exercises at play were Derkins, Dips and monkey humpers. One partner did an evolution of man up the pavement (bear crawl, then lunge walk then sprint) while the other Pax did AMRAP. When the PAX returned, they switched. When the song ended, PAX moved onto the next exercise.  Then a mosey to the tennis courts for Mary.

Mary: Not much time left so we did LBC X20 and another LBC X10 with a 1o count hold on each crunch.

Announcements: LAR – Check slack for Skidmarks post about the upcoming Long Arse Run, 3rd meeting with some discussion about potential 2021 Shieldlock and some pax gave insights into their experiences with the previous Shieldlock which was good because we had a few PAX that are new to F3. Also check slack for some volunteer work at Holly Springs food cupboard.

Prayer: Fanny pack for taking a professional development journey with eyes on potentially being a principle one day

Turf War Averted

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PAX: , , , ,

PAX:  The usual suspects – Norm (EC), Gamecock (EC), Kitty Litter, Finkle, Martini (EC)

For a cold and wet moring, YHC had a shelter workout planned.  Upon returning from EC, the lot was full of cars.  Unfortunatley this was due to the group of ladies that has started workign out at Falcon Park on Tuesday mornings.  As it was raining, they had congreagated and began their workout under the shelter.  Immediately upon returning from EC, the mumble chatter started about this being F3’s turf, however no PAX was brave enougth to try and run them off.  This was probably a good thing.  Getting our tails kicked by a bunch of women would not help future EH efforts.  (Norm did mention something about showing up early the next time it is raining to reserve the shelter)

Warm Up:  YHC had to adjust on the fly.  We left our beloved Falcon Park and headed over to the middle school.  SSH, Arm Circles, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Frankensteins

The Workout:  Nest Man Up under the shelter of the bus lane.

PAX 1 took off for a lap around the bus loop.  The Next Man Up called an exercise for the remaing PAX to perform.  When PAX 1 returned, PAX 2 took off for a lap.  Next Man Up called an exercise. Continued until all PAX took a lap.

Completed 4 rounds.

Indian Run back to the back to Falcon Park with a loop around the track and lot.

Mary:  Handled during the workout, but we did complete some stretching

Announcements:  None

Prayer:  Finkle has family dealing with COVID

Prison Yard 1/12 CRT

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3 Pax took to the yard for some Combat Readiness Training (CRT) Sprinkler, SpoonMan and Warden Breach on the Q.

Warm up– Mosey around the parking lot and perform 22 reps of SSH, Frankenstein’s, Imperial Walkers/Hillbililes, Prisoner Squats, and Batwings

Workout

7 stations ( 1 mins 45 secs of work) between each set run 200 meters in under 60 seconds or a penality exercise will be assessed. There were 5 penalties enforced.

  • Painstick- Over Head press
  • Tire- Flips
  • Punching bag- bear crawl drag
  • Fire Hose- squats
  • Battle ropes- Waves
  • Sandbag- Cleanup merkin
  • Kettle bell- swings

Between each station, there will be a question asked and only 1 answer is allowed, less than 5 seconds to answer. If an incorrect answer is given or the answer is wrong, there is a 5 burpee penalty. There were 2 wrong answers so we finished with 10 burpees OYO.

The purpose of the exercise for today is to think fast under pressure. This is often looked over looked skill that can be vital to someone getting through a situation or perhaps not. Also when one member of the team does not make it all members need to be accountable so all get the penalities enforced against them. As everyone is responsible for themselves as well as the others on the team.

Look out for a food donation Ruck either this weekend or next.

 

Closed out in Prayer

Kicking Off 2021 – 3rd F Leadership Meeting

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“FNGs”:  Not really FNGs but a call out to some new faces at the meeting – Dauber and Swanson joined us this morning

“Warm Up”:  We got started with a little 2021 retrospective – Kudos all around for a great year of 3rd F – Great to see all of the organic growth around living 3rd in South Wake.  https://photos.app.goo.gl/oH2KBq77eRuvNHzd6

The “Workout”:

  • Q-Source
    • We talked about if we would try to organize Q-Source in 2021 on the heels of the announcement from DawgPound that a group would soon kick-off a somewhat accelerated version of what was done a few years back.
    • We took stock of the success from the last pass on Q-Source
      • There were many sessions at different times at the last go-round.  The number of sessions and attendance seemed to fall off as time went on.
      • PAX didnt really love the jargon which seemed to become more prevelant as you got deeper into the content
      • Some groups wound up moving on from Q-Source into other materials and topics
    • Discussed the value of these discussions over the content on its own.
    • Segway into Shield Lock as perhaps an appropriate vehicle for Q-Source and/or other source materials
  • Shield Lock
    • Shield Lock challenge – when should we?  Targeting the summer, 2021
    • What is proximite?  Does Zoom count? – YHC and others seemed to agree that virtual meetings would be a great way to keep all PAX included.  Dauber gave an example of a member of his shield lock that would need to meet virtually.
    • 3rd F Leadership will be bringing the concept and the “challenge” of Shield Lock up at COT to get the PAX thinking about it again in prep for the Summer
    • Shredder will start looking for a panel to represent the Sheild Lock to PAX in a TED Talk.
  • Inclusion
    • We started the conversation in 2021 but never really brought it beyond this meeting
    • Greensboro mentioned for its great work around inclusion
    • SlideRule to reach out to Square of Greensboro to start a conversation
    • Pikachu to reach out to the Nantan of Greensboro as well
    • Potential for a TED Talk with one or more Greensboro PAX…  We’ll let them help drive us on the right way to approach here in South Wake.
  • Town of Holly Springs
    • Swanson was on hand to listen in and talk directly with us about 2021 efforts
    • Cupid and UTI will attend a meeting with town contractor for the Disc Golf course
    • Will seek to understand the working relationship and how best to schedule the work.
    • Leadership suggested 2hr shifts for an entire day on a weekend.  With the goal to wrap up the work quickly
  • Hope on the Homefront
    • Wiggly spoke to the challenges of organizing but optomistic about the opportunity to engage on this effort with Hope in 2021.
    • Also spoke to the awesome experience of getting to know those in need in Holly Springs.  Often retirees that have moved into a phase of life where they require a wheelchair.  Great pride in helping thse folks get access to their homes.
  • COT
    • Request to keep up the great work of filling COT with 3rd F announcements.

Mary:  We didn’t invite her…

Announcements:

T-Claps (Recognition):

  • Abe for his work that transcends 3rd F.  He is always out there keeping PAX moving and helping to bring our newest memebers into the fold.  Great work Abe!

Prayer:

  • Continue to look over our PAX and their families

Chilly Morning with lots of Icey spots.

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PAX: , , , , ,

Sunday morning was cold! We had a good number show up for the Ruck.

 

The Workout: We hit all three trails for a total of 5 miles. Great mumble chatter all along the way. Stopped off at Breaches house and the coffee was already made waiting for us in the garage.

Announcements: Hilltop Needmore Roadside cleanup coming up soon. Be on the lookout for the date. Moma’s House food Ruck either this Sunday or next. Dates to follow.
T-Claps (Recognition): Breach and the 2F COFFEE!!
Prayer: Our Nation.

 

Honor to Lead Gents!

Fighting Fit Tabata Bday Q

/in /QIC:
PAX: ,

FNGs:N/a
EC: Farva and Fanny Pack for 100 hand release merkins, 150 squats, and 200 crunches
Warm Up: side straddle hops, fozzy arm circles forward and reverse plus t-claps, good mornings, and daisy pickers
The Workout: I’m always looking for something new to Q and today it was a full body Tabata Circuit. 56 rounds of 20 seconds all out maximum effort, followed by 10 seconds of rest for the following:

Irkins, jump rope, Derkins, jump rope (Repeat)

chair kicks, mtn climbers, star jumps, mtn climbers (repeat)

bttw, wing chun strike combos, scorpion dry docks, wing chun strike combos (repeat)

Superman pull downs, jump rope, homer to marge, jump rope (repeat)

bicep merkins, jab cross combos, bicep body curl, jab cross combos (repeat)

dips, criss-cross hops (repeat 3x)

crab cakes, fast feet, t-stand kicks, fast feet (repeat)

Mary: 1 minute hollow body hold followed by 3 nonstop 45 second rounds of: extreme mountain climbers, tap crunches/Freddie Mercurys, Peter Parkers, and heels to the heavens reverse crunches

Announcements: Trail Run coming up late January/early February
T-Claps (Recognition):Fanny pack for the accountability and getting the challenge done, Norm for making it out in the miserable weather to support my Q.
Prayer: the country and the situation with the pandemic

Ground Pounder Plan-B Candyland

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FNGs: None 

7 HIMs posted to GP on a very cold but not raining morning.  YHC brought the music box & a basketball which proved to be useless.  

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles,  Arm stretches, Seal Claps, Windmills.

The Workout

Circle of Rock: Mosey to the Rock Pile pick a friend to share

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows, Wonder Bras,  Bus Drivers, and Ground Pounders

Mosey to the B-Ball court.  We attempted to do Heavy Hoops but the court was way too icey and the frozen net decided it wanted to keep the ball to itself so we went to Plan-B. 

Candy Land:

We played spin the wheel of pain (each color represented a different rep count).

5 Burpees, 20 SSH, 20x3ct Chill Cut Plank,  20x3ct Supermans, 5 Plank Jacks, 20×3 ct Lunges, 10×3 ct High Knees, 5x3ct American Hammers, 10x3ct Shoulder Tap Merkins, 10x3ct Boat Canoes, 5x3ct Freddie Mercuries, 20 Split Jacks, 10x3ct WWIIs, 20 Heal Taps, 20×3 ct Hillbillies and 20x3ct Emperial Walkers

Wall of Pain:

10x3ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Wilmington race still on as far as we know, PAX Monthly Challenge is ongoing,

Prayer Requests: Praises for all the surgeries that went well, Prayer for local, state and federal leadership to figure how how to bring the country back together, for our 1st responders and police, COVID victims and their families, those suffering with addictions or from depression.

T-Claps (Recognition): For Oboe doubling down with U-Turn and GP, For newbie Bobby Boucher already stepping up to co-Q this coming Monday.

Your Doctor Must Not Do F3

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A chilly morning that got warmed up in a hurry today at TBD. A certain PAX made an appearance in the Gloom today stating that he may have to modify, based on some doctor’s orders for a recently completed procedure. Technically, the care document he was given stated no physical exertion for 2 weeks, another PAX stated, “Well, your doctor must not do F3.” At times, F3 workouts, accountability, and brotherhood does make you feel superhuman. YHC was determined to pull out a few new exercise routines that I haven’t Q’d up before. However, YHC also vastly underestimated the amount of running to be completed at the workout in the pre-blast. Sorry fellas…please come see us at TBD again!

FNG’s: none
Warm Up: Everything x13. Good Morning’s, Frankensteins, Seal Claps, a quick mosey to the other parking lot, Overhead Claps, Sir Fazio’s (F/R), and Daisy Pickers.
The Workout: Here’s where I underestimated the distance and called a shorter run audible about midway through the routine. 11’s the long way in the parking lot. On one end, it was FoxHole Merkins (a WWI on the UP, a roll, and a hand release merkin on the UP…that’s 1.) The other end was Imperial Squat Walkers.

Next Up…we would do a Agility Ladder routine where YHC brought the fast feet ladder and some cones. Each PAX got a turn performing the routine of fast feet in and out in all squares of the ladder, followed by a quick side shuffle between cones, stopping at each one for an up/down. On each end, as PAX waited, we did Shoulder Taps IC and other other end we did LSF’s IC. We did this until all PAX got their turns in. PAX helped snatch up the toys and we moseyed over to the tennis court.

We assumed the People’s Chair position and waited until all PAX returned followed by a 10 count for all PAX. On to Jack Webbs 1/3 ratio. We started at 7 Merkins and counted down to 1. Final routine was about 70 seconds of continuous squats. Have a nice day!
Mary: Built into the routine.
Announcements: Monthly Fitness Challenge and channel on Slack…not too late to join and catch up!
T-Claps (Recognition): All the PAX for staying strong and no complaints despite false advertising by YHC.
Prayer: Continued recovery for my M and M of 187. Bondo stepped up to take us out.

You Titled this Prefontaine Insanity?

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YHC brought out his favorite workout at Tiger Blood this morning. The screenshot of the workout indicated what the Q had titled it in his watch gave the Pax a good indication of what was coming.

FNGs: None
Warm Up: Mosey around the track. Leg swings s2s, tiger claws, Leg swings f2b, A skips, B skips
The Workout: Prefontaine 30/40
5k pace for 200 meters, then about 1:20 slower for 200 meters for 2 miles
400 recovery
Do it again for 1 mile

Cadence work over 100 meters
Progression strides at the end

Mary: Stretching
Announcements: GrowRuck coming up. Long Ass Run.
T-Claps (Recognition):
Prayer: Gigawatt, Full House’s co-worker, Fumunga, Our Country