YHC took that Q at a somewhat unfamiliar site at the Nut today. I haven’t been to this site in about 9 months and have only Q’d here once before…and that’s where I was a different version of myself. But it is a challenge to Q at a place you never have or a place you haven’t in a while…I feel a challenge to all PAX brewing here. Anyways, in addition to arriving early, getting a lay of the land, deciding against a planned field trip, and laying out some cones, YHC also tried out some bike rack dips. Just too wide and unstable, this would not be used in the workout. But, you should try out everything at a site. Look for the unused portions of your grounds. A 2.0 and and FNG showed up, so YHC did adjust the workout slightly, but I will say, our FNG AND 2.0 held up just fine.
FNG’s: Welcome Seminole! Big Miami sports fan, loves The U!…when someone said Seminole, he hated it…so YHC decided that’s the name!
Warm Up: Mosey lap around the bus loop stopping along the way for SSH x40, Good Mornings x12, Sir Fazio Arm Circles x12 (F/R), Daisy Pickers x10, Squatted Seal Claps x10, and Imperial Walkers x12. Finished with standard Merkins x20.
The Workout: Mosey over to the front of the school and the knee wall for 20 Step Ups, and 30 Dips. On to the next Thang for 11’s. We had Bobby Boucher out there brushing up on his sprints! We started at the bottom of the parking lot ramp and would sprint to the top. On the bottom, it was Hand Release Merkins. At the top, it was WW1’s, with some great counts here and there by our 2.0, Shortstop. Moby…you got a great kid there!
Next up, we’d head back to the knee wall for 40 Irkins, 20 Prisoner Squats, and 10 Dirkins. This is where YHC realized he wanted the FNG to just get a relatively full taste of the various elements of an F3 workout. We got to most things but bear crawls and rock work so…
We went to the large driveway on the other side of the school for a short suicide routine between cones previously set up by YHC. 1st Cone was 10 burpees, 2nd cone was 20 standard merkins, 3rd cone was 30 star jumps. We the moseyed over for some wall work.
Wall work consisted of: People’s Chair for a 20 count per PAX, 20 Prisoner Squats, Ball to the Wall for a 10 count per PAX, Shoulder Taps x20 IC.
Mary: Finished with 15 counts IC of American Hammers, Homer to Marge, LBC, and Low Slow Flutter.
Announcements: Bed Builds in FV this weekend I believe, Jersey Mike’s Wednesday military missions in action fundraiser.
T-Claps (Recognition): Shortstop for taking up some counts during 11’s. Our FNG Seminole for more than keeping up.
Prayer: Quiver and sick/injured PAX, Bernie’s family member with infant in NICU. YHC took us out. Great to see some fellas I haven’t in a while.
Easter Egg Hunting at U-turn
/in U Turn /QIC: DauberPAX: Alpine, Banana Seat, Bobby Boucher, Dauber, Dumbo, Emeril, Fanny Pack, Forceps, Luigi, Mario, McNugget, Mookie, Oboe, Pikachu, U.T.I, Vasoline, Warbucks, Yogurt, Yoshi
FNGs:none
Warm Up: Quick jog around parking lot. Circled up for SSH, Good morning, Moroccan Night Clubs, Daisy Pickers, Static Leg Stretches
The Workout: Pre, pre blast tempted PAX with an Easter egg hunt with lots of prizes. Secured a wingman (Fanny Pack) to plan out the morning and help with execution. We met at 0515 and set off with a basket of 75 eggs. As I drove with my hazards on, Fanny Pack gentle threw eggs out the open window on the grass by the sidewalk (trying to find well lit areas). But there were more goodies in store. One of our best runners (Vasoline) is notorious for searching for 4 things during his early morning runs: sport balls (e.g. tennis, golf, lacrosse), money, tools, and the elusive albino deer. YHC had 6 special balls and 2 pics of the elusive albino deer. Would Vasoline or any of the PAX find these beauties? Time would tell.
Before runners started reverse U-turn standard 5-plus mile route or 3.5 mile route, YHC highlighted the following rules: only PAX who began U-turn were eligible; based on 19 PAX, three egg minimum (no more than 4); must return eggs to YHC at Mary. Prizes awarded post COT.
Dauber ran with Mookie, Bobbie Boucher and Forceps. Headlocks work fellas. I promised Mookie I would come out to Kung POW if he returned the favor; a man is as good as his word. Same thing with Forceps: he HC’d after I committed to Ground pounder. Always great catching up with Mookie. He reminded me of a certain t-shirt when I announced I had to divert to the woods. Thanks for picking up the 6 too Mookie. We caught up with Bobbie Boucher and Forceps and continued mumble chatter. With first ones in, we slowly saw additional PAX come into the parking lot. I think Emeril took a short cut to and came in hot needing to adjust gross weight at Panera’s. Within 15 mins, all PAX were accounted for.
Mary: The thought was there but then we began collecting the eggs for my M and may have forgot. PAX grabbed their tickets and were eager for the numbers to be called. Vasoline was very excited about his discoveries: two golf balls, a penny, and a tennis ball. I pleaded ignorance. Emeril founded a golf ball too. Fanny Pack found an albino deer.
I pulled out my phone and showed pax my dubious pic of the “Dauber” sport balls. See pic.
YHC drew the first ticket and called the lucky number: Winner – Bobbie Boucher. He then drew the next winner: Forceps who then drew the final winner, Alpine. Each Winner chose an envelope. Gift cards from local merchants in each envelope. PAX happy. See pic.
Announcements: Willow Springs 3rdF today – See Gump; see Slack/FB for more announcements.
T-Claps (Recognition): All the PAX who shared their extra eggs making sure each PAX had at least three eggs. Nice.
Prayer: Forceps’s friend Todd who had a heart attack; Praise for Doc’s kid and her successful surgery; Banana Seat gave us a PSA: testicular awareness month; Unspoken.
YHC took us out. Happy Easter to you all.
This was a lot of fun. Thank you again Fanny Pack for your help this morning.
Honored to lead. -Dauber
Coupons at Cletus
/in AO Post, Cletus /QIC: TetanusPAX: Bobby Boucher, Florence, Hardy, Oboe, Tetanus
FNGs: None
Warm Up: Frankensteins X10, Hillbillies X10, Imperial Walkers X10……mosey to the east side parking lot to finish the warm up with SFAC X10, Good Mornings X10
The Workout: Mosey to the amphitheater for an upper body warm up. Split into 2 groups and one group does an exercise while the other group does Balls to the Wall.
Merkins X20
Dips X20
Wide-grip Merkins X20
Dips X20
Mosey to the pavilion for stations.
Station 1: Block Walk….with hands lowered to each side and a cinder block in each hand, walk up the sidewalk and back (~30 yards) in a static shoulder shrug position (this station dictates when the stations rotate)
Station 2: Curls for the girlz (your choice between 20 and 25lb dumb bells) AMRAP until Station 1 returns
Station 3: Tricep extensions with a cinder block AMRAP until Station 1 returns
Station 4: Lay back on balance ball and perform dumb bell flies AMRAP (15lb dumb bell provided)
Station 5: Curls for the girlz using a cinder block
Once everyone cycled through the stations, indian run around the soccer fields and rinse/repeat
After 2 rounds, it was time to go find Mary.
Mary: Plank position while all PAX gave a 10 count, box cutters X15, LBC’s X 30, Homer to Marge X 20
Announcements: April 24th Sleep in Heavenly Peace….building beds for children coming out of homelessness
Prayer: Florence/FloJoe and his M with their career paths as his M is potentially moving into a full time role
It’s Good to Be Back
/in Sheepdog /QIC: Fanny PackPAX: 187, Fanny Pack, Farva, Kitty Litter, Mr. Terrific, Shredder
“It’s good to be back.” This was said by Kotter Mr. Terrific as we finished up today’s workout with COT. You know how sometimes you know someone only means something like 60 or so %…either way, Mr. Terrific was strong pushing through today’s workout. He was not weak…if so…he would’ve just fartsacked. We we’re glad to have this guy back! Today’s beatdown was designed to be very simple, yet effective.
FNG’s: No
Warm Up: SSH x 25 IC, Good Mornings x 10 IC, Frankenstein’s, Willie Mays Haze, Seal Claps, and Moroccan Night Clubs all x12 IC. Moseyed around the back of the school for the workout.
The Workout: Very simple. Each PAX would complete 100 Single Leg Bulgarian Squats, 200 Hand-Release Merkins, and 300 Squat Jumps. PAX worked for 3 minutes at a time. When the timer went off, we did and Indian Run around the back track. Each round we added a lap for the Indian Run, up until 3 laps. All PAX worked together toward the end to pick up the 6 and bang out final reps. This took us just about the entire time.
Mary: WW2 x 30, LSF’s x 20 IC, Pickle Pounders x 10 IC. SSH x 50 IC, Good Mornings x 10 IC. Have a nice day!
Announcements: Bed Build donations and project coming up at the end of the month. Thrift store work this weekend as per Gump. Look for both of these opportunities on the 3rd F Channel. New Monthly Challenge about to hit the street…Check Slack…it’s yoga and stretching…we all need it!
T-Claps (Recognition): Mr. Terrific fearless and unrelenting in getting back after it in the gloom today!
Prayer: Pikachu’s M, Sargeant Leach (retired HSPD) battling lung issues in need of transplant. YHC took us out…honored to lead today men!
Crown Hunting
/in Speed Racer /QIC: PikachuPAX: Fumunga, Laettner, Pikachu, U.T.I
FNGs:
Not today
Warm Up:
SSH, Daisy Pickers, Frankensteins x10 IC
The Workout:
Pre-blasted route targeting some Strava Segments.
Mary:
Yoga back in the parking lot
Announcements:
3rd F opportunities this weekend (the 3rd) and the 24th. Bike ride on the ATT on the 10th.
T-Claps (Recognition):
187 for the motivation to go for the segments again. All about how the GPS feels that day!
Prayer:
Fumunga and his M who are expecting
Fumunga’s friends for infertility
We had a few Sprinkles at the Sprinkler Q
/in Disney /QIC: SprinklerPAX: 187, Bobby Boucher, Fanny Pack, Fram, Mad Dog, Mookie, POTS, Roger Roger, Sprinkler
Rolled into Disney parking lot around 5:10 this morning. Fram’s car was on scene and he was off for EC. I started unloading all my toys and Pots showed up and assisted me. I decided last night to mix it up a bit due to all the beat downs I have received this week already. Really, I think this was just as bad as Monday-Wednesday!
FNG: Nope
Warm Up: Moseyed a lap around the parking lot. 15 of the following IC: Jack Feet, Imperial Walkers, Hillbillies, Merkins, Fazio Arm Circles, Frankenstein’s
The Workout: Had 10 stations prepared with “Toys” coupons. 100’ Firehose drag, Pallet Push(this was a crowd pleaser), tire flip(not your average car tire either), stair stepper machine, 25 and 10lb weight station, fire hose tote, Tractor Weight framers carry one each hand 60lbs each, Fanny Packs Favorite “Olde Roy” 70lb Railroad Iron for Bench Press.
The farmers carry was the timer. 2 PAX went around the parking lot opposite ways and when they met 5 burpees. Continued to starting point. Each PAX rotated until we made it around each station once. Rinse and Repeated. We then switched things up same stations but worked different parts of your body. The pallet push, tire flip and fire hose drag were no joke!! I am spent!
Mary: 15 IC Box Cutters, then Box Cutters, Low-Slow-Flutter and then Low-Slow-Flutter.
Announcements: See Slack
T-Claps: Fram EC this am. Fram and 187 seemed to be in some sort of a competition this morning. They were both on FIRE!!! DO NOT mess with these MEN!
Prayer: Fram’s Brother going through a divorce, Crab Legs. Thank God we have the ability to get up every morning and exercise and fellowship with one another!!
Honor to Lead today! Happy Easter Gents!
Egg-cellent Adventure
/in The Nest /QIC: GamecockPAX: Finkle, Fumunga, Gamecock, Kitty Litter, Norm
The Town of FV planted eggs at all the local parks for an Easter egg hunt. Each PAX was given a marker and sheet to draw four eggs. We ended up with 1+ mi, some new scenery, and some bad doodles. Norm split off for some miles of his own.
FNGs: None
Warm Up: Merkins, good morning, willie mays haze, Frankenstein’s, imperial walkers, hillbillies, Michael Phelps
The Workout: First stop Centennial Park. Partner up for this one. One PAX wall sits while the other bear crawls to the sidewalk, 5 merkins, bear crawl back and switch. x5
Second stop FV Arts Center. 3 sets of Irkins, Dips, and Derkins. Guest appearance by the Rolling Stones .
Third Stop Library, Ashworth Park. Circuit of start jumps, bunny hop stairs, step ups, calf raises.
Finally back to Falcon Park for 5 minutes of Mary
Announcements: 3F opportunities on Slack
T-Claps (Recognition): Finkle for winning the art contest as judged by Norm.
Prayer: Kitty Litter and Re-engage class, all others unspoken
Play Ball!
/in Possum Trot /QIC: 16-bitPAX: 16-bit, Endo, POTS
The town of Fuquay recently sent out an email announcing that they were starting up the men’s softball league again which got YHC’s old team moving again and working on getting the band back together. Excited at the prospect of hitting the diamond again I decided to pull out an old favorite that utilized a bat and a ball and, unfortunately this time, a lot of burpees.
FNGs:
Nope. We barely had G’s, let alone FNG’s
Warm Up:
Quick lap around the tennis courts followed up by:
SSH x20 IC
Good morning x10 IC
Daisy Pickers x10 IC
SFC x10 IC forward and reverse
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
I grabbed a softball and bat from my car and we headed down to the first field going down the road. As we closed in on home plate the instructions were given. Each PAX would take a turn hitting the ball to which we would all run to and the batter would call out a 10 count exercise. If the batted ball hit the dirt before passing the mound we would all be assessed 5 penalty burpees. After 3 rounds we would “run the bases” which would consist of bear crawls, crab walks, lunge walks, and duck walks, in each person’s preferred order.
I can’t remember all the exercises called but some included star jumps, squats, diamond merkins, mountain climbers, SSH, Willie Mays Hayes, and No Surrenders. We only got through 5 rounds before having to fold it in due to time. POTS, in usual fashion, was the last to call an exercise when it was all said and done and treated us to 10 burpees.
The total count of penalty burpees done was 45. We were no all stars out there. Add those penalty burpees to POTS present and the total number of burpees done on the day was 55 which, by my calculation, is about 54 burpees too many
Mary:
Back at the tennis courts we got down for:
LSF x10 IC
Reverse LBC x10 IC
Oblique LBC x10 IC knees to left and then right
Announcements:
Sleep in Heavenly Peace bed build on 4/24. Still need volunteers and charitable donations. Hit up YHC or LED for more information.
Prayer:
POTS’ wife gonig to the doctor for a follow up for some issues she’s having
YHC’s wife for heart rate issues she’s been struggling with
Always an honor to lead. Today’s group was fun and I’d like to think that everyone had a good time. When is it not a good time on the baseball field? Until next time!
010000
Get comfortable…
/in Cletus /QIC: AbePAX: 187, Abe, Laettner, Pikachu, ShamWow!
FNGs: none
Warm Up: SSH x20, Wind Mills x10, Hillbillies x10, Fozio Arm Circles / Seal Claps / Overhead Claps / Maracan Night Clubs x10
The Workout: Mosied over to the rock pile for round 1. PAX got a “shmedium” rock for high reps and lined up at the edge of the parking lot.
Curls for the girls x30 / Triceps x30 / Ruh Rohs x30 / Ground Pounders x30
Bear crawl to the other side of the parking lot, crab walk back to start.
Repeat x20
Bear crawl / crab walk.
Repeat x10
Bear crawl half way, crab walk back.
Mosied over to the picnic shelter for round 2 and lined up along the wall.
People’s chair – 10 count down the line for a total of 50
Balls to the Wall – 10 count down the line for a total of 50
Urkins / Durkins / French(Australian) Dips all x10
Repeat with a 5 count for the People’s Chair and Balls to the wall.
Mosied up to the concession stand for one more round of Urkins / Durkins / French(Australian) Dips, x10. Then back for Mary.
Mary: Popcorn Mary followed by a little bit of yoga.
T-Claps (Recognition): any one who didn’t let the fart sack win today.
Prayer: 187’s wife
Am I Being Punished???
/in Nutcracker /QIC: Fanny PackPAX: Alpine, Bobby Boucher, Da Business, Fanny Pack, Moby, Seminole, Shortstop
YHC took that Q at a somewhat unfamiliar site at the Nut today. I haven’t been to this site in about 9 months and have only Q’d here once before…and that’s where I was a different version of myself. But it is a challenge to Q at a place you never have or a place you haven’t in a while…I feel a challenge to all PAX brewing here. Anyways, in addition to arriving early, getting a lay of the land, deciding against a planned field trip, and laying out some cones, YHC also tried out some bike rack dips. Just too wide and unstable, this would not be used in the workout. But, you should try out everything at a site. Look for the unused portions of your grounds. A 2.0 and and FNG showed up, so YHC did adjust the workout slightly, but I will say, our FNG AND 2.0 held up just fine.
FNG’s: Welcome Seminole! Big Miami sports fan, loves The U!…when someone said Seminole, he hated it…so YHC decided that’s the name!
Warm Up: Mosey lap around the bus loop stopping along the way for SSH x40, Good Mornings x12, Sir Fazio Arm Circles x12 (F/R), Daisy Pickers x10, Squatted Seal Claps x10, and Imperial Walkers x12. Finished with standard Merkins x20.
The Workout: Mosey over to the front of the school and the knee wall for 20 Step Ups, and 30 Dips. On to the next Thang for 11’s. We had Bobby Boucher out there brushing up on his sprints! We started at the bottom of the parking lot ramp and would sprint to the top. On the bottom, it was Hand Release Merkins. At the top, it was WW1’s, with some great counts here and there by our 2.0, Shortstop. Moby…you got a great kid there!
Next up, we’d head back to the knee wall for 40 Irkins, 20 Prisoner Squats, and 10 Dirkins. This is where YHC realized he wanted the FNG to just get a relatively full taste of the various elements of an F3 workout. We got to most things but bear crawls and rock work so…
We went to the large driveway on the other side of the school for a short suicide routine between cones previously set up by YHC. 1st Cone was 10 burpees, 2nd cone was 20 standard merkins, 3rd cone was 30 star jumps. We the moseyed over for some wall work.
Wall work consisted of: People’s Chair for a 20 count per PAX, 20 Prisoner Squats, Ball to the Wall for a 10 count per PAX, Shoulder Taps x20 IC.
Mary: Finished with 15 counts IC of American Hammers, Homer to Marge, LBC, and Low Slow Flutter.
Announcements: Bed Builds in FV this weekend I believe, Jersey Mike’s Wednesday military missions in action fundraiser.
T-Claps (Recognition): Shortstop for taking up some counts during 11’s. Our FNG Seminole for more than keeping up.
Prayer: Quiver and sick/injured PAX, Bernie’s family member with infant in NICU. YHC took us out. Great to see some fellas I haven’t in a while.
7’s and 4 Corners and Bears, Oh My
/in Purple Cobra /QIC: WarbucksPAX: 187, Bobby Dall, Bondo, Cupid, Tetanus, Warbucks
FNGs: None
Warm Up:
Warm up lap around gas station then circled up for Good mornings, Windmills, SSH, Sir Fazio Arm circles, Hillbillies, Imperial Walkers.
The Workout:
Mosey to bottom of Cobra Sunrise segment for 7’s. Peter Parkers at bottom, Star jumps at top. After a couple of rounds, YHC call an audible and moved the 7s toward Dunkin as that hill was much longer than expected.
Next a mosey over to Goodwill lot for some 4 corners.
Round 1:
Lunge walk w/ kickback on the long sides of the lot and plank shuffle on short sides.
Corner 1 – 20 SSH
Corner 2 – 20 monkey humpers
Corner 3 – 20 shoulder taps
Corner 4 – 20 mtn climbers
Round 2: Same thing with mosey between corners.
PAX then picked out their favorite parking lot for some build-a-bears. PAX did one burpee with a plank jack before the merkin. Then bear crawl around the parking spot. That makes one bear. We built 5 or 6 bears before it was time to get back to the flag for Mary.
Mary:
Alphabet Abs: PAX laid on 6 and spelled A-Z with feet together.
Homer to marge, American hammers, LBCs, boat canoes.
Workout ended at 0615.
Announcements:
Sign up for Sleep in Heavenly Peace build day on 4/24.
T-Claps (Recognition): Nice work by PAX to suffer through my first Q in way too long.
Prayer:
Pikachu’s M, Cupids sister. YHC took us out.