I had not even planned on having the Q. I received a text message last night and was advised the Q sheet was still open. I signed up and made some plans. Once I arrived this am we got with Red October for warm up. After that what I had planned changed.
FNG: Nope
Warm Up: Moseyed a lap around the field. Dauber warmed up with side straddle hops, good mornings, sir fazio arm circles, seal claps.
The Workout: We moseyed to the start of the parking lot. 1st round, every white line 1 Merkin and add them all the way to the end for a total of 11 with a bear crawl in between. Lunge Walk back every white line add a squat. Repeated this with different exercises.
2nd Round Crawl Bear, every white line 1 crab jack- returned Bobby Hurley’s every white line to 11
3rd round Bear Crawl, every white line Plank Jacks, every white line-returned calf raises
Next we moseyed to restrooms for some BTW, people chair, seal claps, BTW, overhead claps, peoples chair. The timer was 1 PAX ran 2 laps around the building and we rinsed and repeated 2 times.
Mary: We moseyed to the tennis quarts for LBC, Reverse LBC, Full LBC, Homer-to-Marge, Low slow Flutter and Have a Nice Day.
Announcements: Check Slack for the thrift store building project and Sleep in Heavenly Peace bed project build on April 24th. Sign up genius posted on slack 3rd F. Wednesday March 31st Jersey Mikes in FUQUAY ONLY, all proceeds go to Military Men in Action. This is 70% of their budget. Lunch or dinner show your support!!!
T-Claps: Fram for EC. What a Beast he is!! Everyday!
Prayers: Fedex and family has friends that has an 8 year old boy with cancer. They organized a Jeep drive by yesterday with around 50 Jeeps and managed to secure Fairview FD for the TRAIN. Nice work and what an encouragement this must have been for that little boy. Continued prayers for Doc’s daughter on the road to recovery from surgery. God is Good Fellas!!!
YHC took us out. Honor to be a part of F3!!
No merlot today
/in Paradise City /QIC: PikachuPAX: 187, Bobby Dall, Bondo, Cupid, Dawgpound, Mad Dog, Pablo, Pikachu, Skidmark, Snap
YHC swapped into this week’s Paradise City Q after Lipstick decided to visit the happiest place on earth. With my original workout planned scrapped by the date change the pre-blast just said I was going to try and make someone merlot. Spoiler alert – I failed again. One of these days…….
FNGs:
None today – sad. Need to go EH some sad clowns.
Warm Up:
Mosey to the top of the ramp – SSH x52 IC
Mosey to the bathroom parking lot – Good Morning x8 IC
Mosey to the far corner – Diamond Merkin x20
Mosey to the basketball court – Hillbillie x10 IC
Mosey to the bottom of the ramp – Imperial Walker x2 IC
The Workout:
Run hard up the ramp, recover down. At the bottom keep running down the hill until six gets to posts, then turn and run hard back to the top. At the top we worked through the following list (one bullet point per trip to the top):
We then recovered on 10x Monkey Humpers IC, recovery moseyed to the top for 10x more Monkey Humpers IC, and then did the same thing but with the hard run down the ramp and the recovery up. Same 6 exercises at 10 reps at the bottom this time.
After another two sets of 10x Monkey Humpers for recovery we were tight on time.
Mary:
Mosey to the bottom of the ramp – pax line up in plank hold. On YHC’s mark, set, go we jailbreaked to the basketball courts.
10x Homer to Marge (South Wake Style) IC, then 5x IC each leg and some yoga wrapped us up
Announcements:
3rd F projects in the coming weekends
Prayer:
187’s M for continued recovery
All our pax to go out in the world and lead
Elite 8 Madness at Red October
/in Red October /QIC: DauberPAX: 16-bit, Dauber, Gump, Motor Boatin'
FNGs:None
Warm Up: One lap around the soccer pitch; circled up for SSH, Sir Fazio, Daisy Pickers, Moroccan Night Club, overhead claps, seal claps
The Workout: 4 PAX chose two kettle bell exercises each; completed all exercises Rinse and Repeat 8X.
1-8 Rounds (all 8 Rounds completed)
ROUND 1-8
8 X Swings (single arm)
8 X Tricep Curls
8 X Squats
8 X Rack/Thrust
8 X Upright Row
8 X Lawn Mowers
8 X Curls
8 X Arm Thrusters
Mary: Joined Sprinkler and Mutiny PAX on tennis courts for some burpees, stretching and H2Marge
Announcements: No Mutiny/Red Oct next week…meet at Ting for ultimate frisbee; Eat at Jersey Mikes in FV this Wednesday – all proceeds donated to Local charity (Military in Action); Saturday 3rdF opportunity helping Gump and a new charity (see socials); Make a bed charity in April – Sign Up (See 16-but/LED)
T-Claps (Recognition):
Prayer: Praise for Doc’s daughter surgery, should be coming home, surgery went well; Fed Ex neighbor’s kid with cancer; UNSPOKEN Sprinkler took us out.
Honored to lead. -Dauber
Turned out to be a nice morning considering all the storms yesterday!
/in Mutiny /QIC: SprinklerPAX: DoubleD, FedEx, Fram, POTS, Sparky, Sprinkler
I had not even planned on having the Q. I received a text message last night and was advised the Q sheet was still open. I signed up and made some plans. Once I arrived this am we got with Red October for warm up. After that what I had planned changed.
FNG: Nope
Warm Up: Moseyed a lap around the field. Dauber warmed up with side straddle hops, good mornings, sir fazio arm circles, seal claps.
The Workout: We moseyed to the start of the parking lot. 1st round, every white line 1 Merkin and add them all the way to the end for a total of 11 with a bear crawl in between. Lunge Walk back every white line add a squat. Repeated this with different exercises.
2nd Round Crawl Bear, every white line 1 crab jack- returned Bobby Hurley’s every white line to 11
3rd round Bear Crawl, every white line Plank Jacks, every white line-returned calf raises
Next we moseyed to restrooms for some BTW, people chair, seal claps, BTW, overhead claps, peoples chair. The timer was 1 PAX ran 2 laps around the building and we rinsed and repeated 2 times.
Mary: We moseyed to the tennis quarts for LBC, Reverse LBC, Full LBC, Homer-to-Marge, Low slow Flutter and Have a Nice Day.
Announcements: Check Slack for the thrift store building project and Sleep in Heavenly Peace bed project build on April 24th. Sign up genius posted on slack 3rd F. Wednesday March 31st Jersey Mikes in FUQUAY ONLY, all proceeds go to Military Men in Action. This is 70% of their budget. Lunch or dinner show your support!!!
T-Claps: Fram for EC. What a Beast he is!! Everyday!
Prayers: Fedex and family has friends that has an 8 year old boy with cancer. They organized a Jeep drive by yesterday with around 50 Jeeps and managed to secure Fairview FD for the TRAIN. Nice work and what an encouragement this must have been for that little boy. Continued prayers for Doc’s daughter on the road to recovery from surgery. God is Good Fellas!!!
YHC took us out. Honor to be a part of F3!!
Cruisin’ Again
/in Speed Racer /QIC: PikachuPAX: Cupid, Fumunga, Pikachu, Skidmark
FNGs:
None today
Warm Up:
Mosey to the track
Warm up lap
Leg swings, tiger claws
Mosey 200m to the start
The Workout:
8x 1,000m repeats, 200m recovery
Pacing moving from 10 miler to 10k
Mary:
Pick up the six
Mosey back to the flag – stretch OYO as we were out of time
Announcements:
Long ass run
Prayer:
2.0 surgeries for Doc and Vasoline
No rock judgement
/in Thunder /QIC: PikachuPAX: Dusty, Gump, Hurts A Little, Kubota, Motor Boatin', Pikachu, Rams
FNGs: None today
Warm Up:
SSH x10
Daisy Picker x10
Sir Fazio x10 forward/backward
Mosey to the rock pile
The Workout:
Rock reps around the circle for:
Repeato for a few rounds
Mosey towards the amphitheater with a stop along the way for plank shuffles in the goose poop and some merkins.
At the amphitheater alternate step ups with balls to the wall/preachers chair.
A round of irkins/derkins/dips.
Mosey back to the tennis court for a visit from Imagine Dragons and Thunder – we held squat the whole song with a full squat on every Thunder.
Mary:
LBCs, Side Planks, and some yoga
Announcements:
Long ass run this weekend
3rd F opportunities coming up – see Slack/Facebook
Prayer:
Vasoline and Doc’s 2.0s for upcoming surgeries
We did recover
/in Crazy Ivan /QIC: Pumpkin SpicePAX: Bobby Boucher, Fanny Pack, POTS, Pumpkin Spice, Snap, Warbucks
6 PAX dodged the lightning to make it to an upper body, abs and stretching workout to propel them into the weekend. PAX did a great job recalling the mission of F3 and our core values. Being only my second Q I did remember to “recover” this time after most exercises. Thanks men for the opportunity to lead.
FNGs: None
Warm Up: The bounce, foot trace, sir fozio arm circles, overhead clap, seal clap, side straddle hop
The Workout: 3 rounds tabata 45 seconds on; 15 sec rest.
First cycle 1. Shoulder Press 2. KB Swings 3. Squat curls 4. KB Snatch
Second Cycle 1. Shoulder Tap 2. Renegade Rows 3. Push-up on the bell 4. Push-up w Renegade Row
Mary: Abs 6 inches, low slow flutter, box cutters, American hammer, midget cookie pouches.
Stretches: Table top – cat/cow and alternating arm and leg kicks; Downward Dog – runners pose & pigeon
Announcements: See Slack
T-Claps (Recognition): None
Prayer: Pot’s mother in law had a stroke yesterday; Bobby B’s neighbor’s heart condition; mental health, hope & optimism, tension with in-laws and leading as men through conflict at home.
I’ve Been Duped
/in Sheepdog /QIC: GumpPAX: Gump, Martini, Norm, Shredder
Scheduled Q said he was unable to make it so I reluctantly accepted the Q with the hopes that no one would show. However, the Q conveniently showed up anyways, along with two other PAX .
Warm Up: High knees, Butt kickers, Fazio Arm Circles, Hillbillies
The Workout: We hit some old school Plyometrics with
By this time, the Q was gassed.
Mary: Around the horn for one rounds and had a Good Day
Announcements: 3rd F opportunities this weekend and next. Check slack. Vicious Cycle is starting back up next Wednesday.
Prayer: Travel for the holidays, PAX and community that might be struggling.
It is always an honor.
The Kneeler is Born…
/in Running 4 the John /QIC: Full HousePAX: 187, Abe, Axe, Bobby Boucher, Coal Ash, Cupid, Dauber, Dawgpound, Dumbo, Full House, Laettner, Lipstick, Luigi, maybeline, McNugget, Pikachu, Redenbacher, Skidmark, Snap, Warbucks, Yoshi
21 Strong rolled out at 5:30 for 5+ miles. The route took us up and out of Jones Park, turning left, we made a hard right on Johnson (which seemed to get Lipstick excited), then Right on Earp, up Cemetery Hill, back to HS road and then Main St. all the way back to Ting. Numerous PAX out this am for early morning miles and EC. Follow the mumble chatter on Slack for where the name of the route, “kneeler” is derived from.
Announcements: Long ass run this weekend, be there or be square
Prayers: Doc and Vasoline’s kids both with upcoming surgeries
There’s only one way to the top if you wanna rock and roll….
/in To Be Determined /QIC: ShamWowPAX: Pumpkin Spice, ShamWow!, Tetanus
FNGs: ZERO
Warm Up: Mumble chatter walk down to the shelter – SSH x25, Frankenstein IC x15, Daisy Picker Slow IC x10, Sir Fazio 30 sec f/b, OHC IC x15, Seal Clap IC x15, Michael Phelps
The Workout:
YHC rolled into TBD following a late pre-blast (with a nod to our 1stF Q Fanny Pack for reminding the Q he was Q…) to get the mind straight and determine what was to be determined this morning. Spicy rolls up followed by Tetanus. Tetanus and YHC are both nursing injuries so we are in good company for a zero point zero and I know Pumpkin Spice loves these so I kind of expected to see him roll in. What transpired was just that. I brought some classic rock tunes along – inspired by my last trip here Q’d by Yogurt.
Plank-o-rama to start. 2 x 2 x 1- each exercise 30 seconds in duration, recover w/ Foxhole Merkins AMRAP for 30 seconds in between each set.
1 – Catalina Wine Makers, Shoulder Taps
2 – Nipplers, Chill Cut
3- Plank Hold
Repeato going back up Nipplers, Chill Cut, CWM, ST and FH Merkins in between each set
Mosey to the rock pile for a coupon. John Cusack back to the Shelter – Same pattern as above w/ Standard Merkins on rocks for 30 seconds AMRAP alternating from left arm on rocks to right (10 rep average each side)
1- Curls for the Girlz, Overhead Press
2- Ground Pounders, John Cusack
3 – Upright Rows
Repeato going back up
Mary: 15-20 reps each – Box Cutters, Low Slow Flutter, 6-inch hold (30 seconds), LBC, Homer to Marge (l/r), WWI, WWII, Freddy Mercury, Pickle Pounders
Announcements: Heavenly Peace donations and work signup, LAR next weekend
T-Claps (Recognition):
Prayer: YHC took us out
Surprise Q
/in Mutiny /QIC: NormPAX: Breach, Dauber, FedEx, Fram, Gump, Motor Boatin', Sparky, Sprinkler
So this was my first day back after being out for two weeks with Covid and I was thinking I would try to take it a little easy. Ha! I arrived in the parking lot and was greeted by several PAX and a discussion began about who had the Q. Someone (I think it was FedEx or Sprinkle – or both) said YHC had the Q, to which I chuckled and uttered something along the lines of “yeah, right”. They quickly responded saying that YHC did indeed have the Q. At that moment I remembered that I had signed up to Q weeks ago – prior to getting Covid – so I jumped in and repeated part of a previous workout and improvised the rest.
Thanks for bearing with me and for the opportunity to lead – although YHC was somewhat underprepared.
FNGs: None
Warm Up:
SSH x 20 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC
Sir Fazio Arm Circles x 10 IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Walkers x 10 IC
The Workout:
Mosey to the rock pile for a repeat of a previous Q. Everyone grabbed a rock and we proceeded to circle up for a rock exercise followed by a lap around the circle – John Cusack style.
The exercises stacked up after each lap…
Exercise 1: Curls for the Girls x 15 IC;
Exercise 2: Overhead Press x 15 IC;
Exercise 3: Tricep Extension x 15 IC;
Exercise 4: Ruh Roh’s x 15 IC;
Exercise 5: Rock Merkins x 10 on each side
Rocks were then returned after one last lap and we moseyed to the tennis courts for a modified 4 corners. Corner #1 was 10 Merkins, followed by BTTW/ bear crawl one at a time until all PAX made it to the next corner. At corner #2, we stacked the 10 merkins with 20 squats. We lunge-walked to corner #3 for stacked merkins, squats and added 30 SSH. To cap it off, we repeated the BTTW/ bear crawl until all PAX were at corner #4. Once there, we stacked the merkins, squats, SSH, and added 40 Freddie Mercuries.
Mary:
Dauber took over and stretched us out with some yoga for Mary.
Announcements:
MMIA fundraising coming up – check slack for details.
New thrift shop in Angier starting soon and needs some help on Sat., Aril 3rd. See Gump/ Slack for more details
Prayer:
YHC is glad to be back after having Covid – family has recovered.
Gump – new job is going well.