FNGs: None
PAX:Â U.T.I, Wallaby, Abe, Quiver, Wild Turkey, Warbucks, Kosher
Warm Up: SSH x 20, Burpees OYO x 5, Windmills x 10, Sir Fazio Arm Circles x10 each way, Seal Claps x 10, Overhead Seal Clap x10
The Workout:
PAX lined up single file and performed an Indian run from the starting point over to the Block on Main.
Once we arrived at the Block on Main, we went down to the outdoor amphitheater area by the large set of steps and paired up. YHC joined Wild Turkey and Warbucks as the 3rd wheel since we had an odd number. Partner #1 completed a lap around the Block on Main while Partner #2 completed exercises. We did two rounds of this consisting of:
Round 1: Dips x 25, Squats until partner returns
Round 2: Derkins, Urkins
PAX lined back up single file and kept the Indian runs going from the Block on Main to the rock pile near the library circle. YHC should have planned this better as there were many obstacles i.e. trees, poles, tables, etc. along the sidewalk in front of the downtown businesses that made the Indian run line a little less than straight.
Once we arrived at the rock pile, YHC informed PAX to grab a medium/large rock that was comfortable enough to do exercises with while also being a challenge. Once all PAX had selected their coupon of choice, we moseyed to the parking lot behind the library. We once again partnered up and did a round of exercises with rocks, followed by a fast lap around the parking lot. Once PAX returned to the starting point, they switched exercises and completed another lap before moving on to the next round. Rounds consisted of:
Round 1: Overhead press x20, Wonderbras x20
Round 2: Tricep extension x20, Goblet squat x20
Round 3: Skull crushers x20, Low slow flutter x20
Round 4: American hammers x20 IC, WW2 x 20 with rock
Round 5: Partner 1 placed a rock on top of Partner 2’s back. Partner 2 performed plank hold while Partner 1 completed a lap, then switched.
Once all rounds were complete, we made our way back to the rock pile while performing various exercises along the way. These included Curls for the Girls, Overhead Press, and Walking Lunges.
Once rocks were returned, we headed back to the flag for Mary.
Mary:
LBCs, Box Cutters, Homer to Marge, Freddie Mercury, Have a Nice Day
Announcements: HollyFest signup – check Slack messages from U.T.I., CSAUP at Hilltop Needmore on 10/16
T-Claps (Recognition): Great to see Wallaby back out in the gloom!
Prayer: Prayers for Quiver’s sister in law recovering from illness, Quiver’s wife having scans done making sure everything is ok. Abe’s mother in law. Kosher’s co-worker Jimmy who is recovering from brain cancer surgery – has had multiple infections and trips back and forth to doctors. Sprinkler’s mom, Stubs health. Military and first responders, those dealing with and recovering from COVID.
YHC took us out.
Gooey Pound Cake
/in The Nest/by GamecockIt’s been two years with F3 and it all started at the Nest. I’ve recreated the first workout as best as I can remember. I’m grateful for this group if men and the way it brings out the best in us. Celebrated with pound cake and brownies for 2F.
FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: One group runs two short parking lot laps as the timer while the other groups work stations. Round 1 stations, dips, rope with underdogs. Round 2, broke back merkins, rope with lunge walk. Finished as a group with a full park Indian run.
Mary: 5 min of round the circle pax choice abs
Announcements: holly fest sign up, csaup
T-Claps (Recognition): all those that showed the extra effort even when you had a reason not to.
Prayer: thankful for F3, wives and family
First time back in a bit…
/in Cletus/by ShamWowFirst time back at the helm in a bit and it felt great to be in the middle leading again. Awesome small numbers to test something simple and effective. Nobody for EC so I took off, came home to find Abe getting ready and UTI showed up 5:28:55am. Let’s go.
FNGs: None.
Warm Up: Mosey to the end of the lot, 43 SSH IC, Daisy Pickers slow 10 IC, Willy Mays Hayes, OHC 10, Seal Clap 10, Sir Fazio F/B.
The Workout:
Mary: Mosey to the Ivan lot and 3 of us did Mary. Boat/Canoe, Protractor sesh… This sucked, popcorn plank-o-rama. FIN.
Announcements: Hollyfest still needs signups. See slack.
T-Claps (Recognition):
Prayer: COT at Ivan
SOGGY FEET
/in AO Post, Disney/by MaybellinePRE-BLAST:YHC has the Q at DISNEY tomorrow. I’m expecting a @Full House. This isn’t going to be a relaxing vacation to @Cancun listening to music from the likes of @Boy George, @Moby or @Bobby Dall. It’s definitely not going to be like going to a Cleveland Browns game and sitting in the @Dawgpound, but you might see some of your favorite TV characters like @Nemo, @Dumbo, @Woody, @Pikachu, @Yoshi, @Aquaman, @Fonzie, @Dauber, or Daddy @Warbucks. If you’re scared of dehydration and think you might get a @U.T.I., don’t worry the waterboy @Bobby Boucher will surely be there to keep you hydrated and if not you can always run through a @Sprinkler. We might even run into @Emeril along the way who will surely be filling @POTS with @Kosher Bubba @Gump shrimp with @Yogurt, @McNugget s, and @Wild Turkey through a @Shredder. If you get sick there should be a @ShamWow to wipe it up. So jump on your @Kubota, @John Deere or grab your buddy and throw him on the back of your @Banana Seat and get here. Before you leave the house be sure to strap on you @Fanny Pack stuffed with @Lipstick, @Axe, @Gillette and some @MadDog2020 for afterwards.  If it helps apply some @Vasoline prior to the workout to avoid an unsightly @Skidmark. Don’t be a sleepy @Katniss, unlock the @deadbolt the night before if it helps save time. Who knows, by the end of the workout you all might be calling me @Mr. Terrific. EC 5:05am. ME 5:30am
FNGs:1 – Dixie Chick
Warm Up:½ Lap around the outside of the turf field, then to the middle of the Soccer fields for SSH, Good Morning, Imperial Walkers, & Hillbillies
The Workout:Split into 4 groups around the circle of the soccer field. 5 Burpees OYO, then each group ran to the four corners of the soccer field and did 25 merkins on the “down”, then bear crawled back to the middle of the soccer field. 5 burpees OYO, then run to corner for 25 LBCs in cadence and bear crawl back to the middle of field. 5 burpees OYO, then run to corner for 25 squats on the “down” then bear crawl back to the middle of field. 5 burpees OYO, run to the corner for 25 plank jacks in cadence then bear crawl back to the middle of field – end with 5 burpees OYO.
Moseyed toward parking lot. Got into 2 groups and started Indian running towards the Abyss, many rumblings of what was to come next, but to everyone’s surprise we proceeded to run past and around the baseball field back out to the main road. Took a right on the main road and followed it all the way to the Path behind the turf soccer fields. Stopped at the hill behind the turf soccer fields.
At the hill we prepared ourselves for the fun of 11’s! Monkey Humpers at the bottom and wide grip merkins at the top. We started with 1 Monkey Humper at bottom and climbed the WET slippery hill for 10 wide grip merkins at the top and made it through the entire set with a LOT of groaning and moaning – but we made it.
After this we got back into out 2 Indian run groups at the bottom of the hill and continued our Indian runs around the turf fields back to the parking lot – once we hit the parking lot we had a Jail Break to the cars where we proceeded to circle up for Mary.
Mary:With time short, we did 20 count of Low Slow Flutters in cadence and a set of American Hammers to 20 in cadence.
Announcements:Holly Fest F3 booth/tent sign up site is live. Brute Force CSAUP on Saturday. Bondo working on Special guest for Tuesday w/ 3Alarm.
T-Claps (Recognition): N/A
Prayer:Those that are injured and unable to get out and all our First Responders.
When Cooper brings apple turnovers to Kenny’s Grave
/in Kennys Grave/by FinkleFNGs: none
PAX:Â @Gamecock, @Finkle
Warm Up: Lap around the ball fields and incorporating high knees, butt kickers, and karaoke’s.  Next we did good mornings IC, Yoga stretches, Michael Phelps, and elbow over your head stretches (whatever those are called)
The Workout:
Started off with 5 sets of Coopers around the main parking lot. These little devils are simple in theory but give you a good full body workout. We ran around the main parking lot 1x each round and followed the lap with 10 big boy sit ups, 10 merkins, 10 squats, and 10 burpees. Then next round same thing decreasing by one each time. We did the 5 sets and took a brief intermission (if that’s what you want to call it) and did apple turnovers down the parking lot. These are bear crawls for three parking spots, then crab walks for three spots all the way down. Last we typewritered our way back with fast feet. Did another round with bear crawls and crab walks followed by a lunge walk. Once our break was over we went right back into 2 more rounds of Coopers.
Mary:Â ABC’s and calf and quad stretches.
Announcements: Holly Fest coming up on 10/30 and Brute CSAUP on 10/16
T-Claps (Recognition): @Gamecock for making it happen with EC this morning.
Prayer: @Gamecock’s M is going out of town this weekend so traveling mercies and R&R for her.
Lucky 7 at Downtown Train
/in AO Post, Downtown Train/by KosherFNGs: None
PAX:Â U.T.I, Wallaby, Abe, Quiver, Wild Turkey, Warbucks, Kosher
Warm Up: SSH x 20, Burpees OYO x 5, Windmills x 10, Sir Fazio Arm Circles x10 each way, Seal Claps x 10, Overhead Seal Clap x10
The Workout:
PAX lined up single file and performed an Indian run from the starting point over to the Block on Main.
Once we arrived at the Block on Main, we went down to the outdoor amphitheater area by the large set of steps and paired up. YHC joined Wild Turkey and Warbucks as the 3rd wheel since we had an odd number. Partner #1 completed a lap around the Block on Main while Partner #2 completed exercises. We did two rounds of this consisting of:
Round 1: Dips x 25, Squats until partner returns
Round 2: Derkins, Urkins
PAX lined back up single file and kept the Indian runs going from the Block on Main to the rock pile near the library circle. YHC should have planned this better as there were many obstacles i.e. trees, poles, tables, etc. along the sidewalk in front of the downtown businesses that made the Indian run line a little less than straight.
Once we arrived at the rock pile, YHC informed PAX to grab a medium/large rock that was comfortable enough to do exercises with while also being a challenge. Once all PAX had selected their coupon of choice, we moseyed to the parking lot behind the library. We once again partnered up and did a round of exercises with rocks, followed by a fast lap around the parking lot. Once PAX returned to the starting point, they switched exercises and completed another lap before moving on to the next round. Rounds consisted of:
Round 1: Overhead press x20, Wonderbras x20
Round 2: Tricep extension x20, Goblet squat x20
Round 3: Skull crushers x20, Low slow flutter x20
Round 4: American hammers x20 IC, WW2 x 20 with rock
Round 5: Partner 1 placed a rock on top of Partner 2’s back. Partner 2 performed plank hold while Partner 1 completed a lap, then switched.
Once all rounds were complete, we made our way back to the rock pile while performing various exercises along the way. These included Curls for the Girls, Overhead Press, and Walking Lunges.
Once rocks were returned, we headed back to the flag for Mary.
Mary:
LBCs, Box Cutters, Homer to Marge, Freddie Mercury, Have a Nice Day
Announcements: HollyFest signup – check Slack messages from U.T.I., CSAUP at Hilltop Needmore on 10/16
T-Claps (Recognition): Great to see Wallaby back out in the gloom!
Prayer: Prayers for Quiver’s sister in law recovering from illness, Quiver’s wife having scans done making sure everything is ok. Abe’s mother in law. Kosher’s co-worker Jimmy who is recovering from brain cancer surgery – has had multiple infections and trips back and forth to doctors. Sprinkler’s mom, Stubs health. Military and first responders, those dealing with and recovering from COVID.
YHC took us out.
Who’s says you can’t use a bike at a boot camp workout… A Timekeeper, is a Timekeeper
/in Thunder/by LipSyncFNGs: Candy Corn (Heath Thomann. Originally from Iowa and raised on a Farm… get it??? Candy name from a Farm that grew corn??? and it’s October??? Nice call Gump)
Warm Up:
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
One last ride through the woods for the season
/in Viscous Cycle/by LipSyncFNGs: Candy Corn (named at Thunder)
Warm Up:
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
The Olaf Route
/in Running 4 the John/by WarbucksFNGs: Nope
Warm Up: SSH, Frankenstein kicks, Willie Mays Hayes
The Workout:
We ran.
https://connect.garmin.com/modern/course/80549691
Mary: Nope
Announcements:
See slack – Hollyfest, Brute CSAUP
T-Claps (Recognition):
All who ran.
Prayer:
Stubbs, co-worker with brain cancer, injured PAX, unspoken
As promised a never done before F3 workout Indoors! Basketball full Court!!
/in Possum Trot/by SprinklerWarm Up: Moseyed to indoor Basketball gym.
Stood on Baseline for the Pledge of All Allegiance
Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.
I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!
Mary: No Time
T Claps: Bosshog and the new addition to the Family! Congratulations
Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!
Announcements: CSAUP 6-10 Saturday
I HAVE THE POWER!!!
/in AO Post, Purple Cobra/by UTIEC:Â Let it be documented that Full House and UTI ran EC on this day.
FNGs: The title of this backblast makes me think of a once FNG we had at the Cobra. He was named Snarf for his love of Heman (I think that was the story) also something about a pet he had named Snarf. I’m gonna reach out once I write this backblast. Chat soon Snarf!
Warm Up:Â Typical stuff – Windmills, Merkins, Imperial Walkers, Hillbillies, Goofballs, etc.
I’ll put this next section in the warm up because it was more about me having fun, but we worked out too. I didn’t let the PAX know what I was doing so they thought I’d gone crazy or simply had no plan and was wondering the parking lot. Some might recall a Q of mine from way back when where I marked Purple Cobras. Back then, I was inspired by some graffiti that was sprayed on the now Dollar Store across the street from the Cobra and decided compete for tagging dominance and properly mark my territory. See my earlier backblast for the exciting details – https://f3southwake.com/2018/12/18/pffffttttt/
We ran around completing exercises along the way. Plank Jacks, SSH, WWIs, and Squats were dished out. At one point, Full House said something like “I think he is writing something…” DING DING DING DING DING!!!! Kosher\Woody congrats on taking the next drink of Kool-Aid at F3 and becoming site Qs just know that this AO has been marked for UTI (POWER). Once you get a UTI, it’s not always easy to get rid of…
We went through the bank lot and around to the back of Teeter where we ran Carioca each side, then ran in reverse as we washed ourselves in the odor of the HT dumpster.
It was about here that Full House was afflicted with a calf issue.
The Workout:
Thing 1: Earkins, Derkins, Dips, run around the Jiffy Lube 2x – Full House was asked to sit the running part out but he is stubborn and he soldiered through it. I pulled the plug on this workout due to time and a concern for my friend. But mostly for time (There was more to do)
Thing 2: Mozy to the Thrift Store lot and partner up. Using the islands and the curb facing HT as our boundaries. Something shy of 11s with Broken Wheel Barrows in between for transportation between said island and curb. Star Jumps and Prisoner Squats on the ends. There was highly accurate counting in play thanks to my brother that always brings A Dash More, 16-bit. In the end, it didn’t matter – I got bored of the workout and the counting somewhere in the middle to the end… NEXT
Thing 3: There was a wall nearby and I had recently invented/stole/borrowed/found something I call Ball Walkers. So we did them! Assume the Balls to the Wall position and shimmy down the wall on your hands. We went down the wall 2x.
Back to the flag!
Mary:Â Pickle Pounders, Homer to Marge, Dying Cockroach, and some calf stretching courtesy of Full House.
Announcements:Â Holly Fest Sign-ups, Brute Squad this weekend, Purple Cobra wants you to sign-up on the Q sheet
T-Claps (Recognition): Shredder is shredding – nearly done with his 75 Hard Challenge. Good Stuff
Prayer:Â Kosher’s co-worker recovering from brain surgery for cancer, Wallaby’s mom with early onset of Parkinson’s, 16-bits friend that recently passed and left a wife and 3 kids behind.
As the workout wrapped and everyone left. Kosher and I talked shovel flags and said hi to Dahmer as he pumped gas. Dahmer looked well rested, he said that he had just come from Caveman. That makes sense…
Dahmer left and Kosher and I both went to leave but when he turned the key just some light clicking came from his truck. I had done it… I had put on a workout of such greatness that I even managed to suck the energy out of Kosher’s truck!