FNGs: Welcome Fireball (bartender and military) and YHC’s son Joystick (gamer)Â
10 HIMs posted to GP.  YHC brought the music box, basketballs & discs. Â
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Arm stretches, Imperial Walkers and Hillbillies.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Bus Drivers, Rut Rows and Ground Pounders. On your six for 3 sets of 10x3ct Rock Press, 1 set each of 10x3Ct Windshield Wipers, Heel Taps, Rockies, LBCs
Heavy Hoops:
Pax line up for a game of knockout. Prisoner squats in line, SSH once you are knocked out.
Mosey to the Wall of Pain
Wall of Pain:Â
10x3ct Prisoner Peoples Chair; Australian Ass Smackers, Al Gore Peoples Chair, Ascending Testicles, Moroccan Peoples Chair, BTW (5 ct down the line).
Mosey to the disc golf putting green
Heavy Discs:
9 discs in play at all times. PAX put discs; Make it and lunge walk to closest disc, Miss and bearcrawl to closest disc. YHC stopped tossing four times for exercises: 10x3ct Homer to Marge, Freddie Mercuries, Merkins and Lunges
Announcements: Memorial Day Murph; Fund Raising for HSPD to provide 1st Aid kits.
Prayer Requests: For our military, injured PAX (ShamWow and Wrangler), YHC asked for prayer through an interview process.
Memorial Day Murph Challenge- 2021
/in AO Post/by Shredder32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.
Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.
Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.
The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run. Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.
The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.
As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.
T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.  Â
That Treat is Stale!
/in NeedMore Ruck/by SprinklerIt was a beautiful morning with cool temps in the mid 50’s. It was good to see Scrapple return from knee surgery. Yogurt had a treat for Java’s dog Latte. Must to of been stale. She turned her nose up at it! Sure did miss the 2nd F at Breaches house this morning.
FNGs: 2- Chad (A-Rod) and Micah (Fire Marshall Bill)
The Workout: M4life rolls out with a 65lb bag everyone had the pleasure of carrying. We hit the blue and the yellow for some miles.
Announcements: Workouts are on for tomorrow with the Murph to follow at 8:00 am.
T-Claps (Recognition): M4life for bringing an FNG and A-Rod for listening to @breach to get him out here this morning.
Prayer: @Fram’s family for travel mercies flying out of RDU this morning heading home. PAX with injuries and unspoken.
Site Q finally gets a chance to lead Ground Pounder again
/in Ground Pounder/by ForcepsFNGs: Welcome Fireball (bartender and military) and YHC’s son Joystick (gamer)Â
10 HIMs posted to GP.  YHC brought the music box, basketballs & discs. Â
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Arm stretches, Imperial Walkers and Hillbillies.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Bus Drivers, Rut Rows and Ground Pounders. On your six for 3 sets of 10x3ct Rock Press, 1 set each of 10x3Ct Windshield Wipers, Heel Taps, Rockies, LBCs
Heavy Hoops:
Pax line up for a game of knockout. Prisoner squats in line, SSH once you are knocked out.
Mosey to the Wall of Pain
Wall of Pain:Â
10x3ct Prisoner Peoples Chair; Australian Ass Smackers, Al Gore Peoples Chair, Ascending Testicles, Moroccan Peoples Chair, BTW (5 ct down the line).
Mosey to the disc golf putting green
Heavy Discs:
9 discs in play at all times. PAX put discs; Make it and lunge walk to closest disc, Miss and bearcrawl to closest disc. YHC stopped tossing four times for exercises: 10x3ct Homer to Marge, Freddie Mercuries, Merkins and Lunges
Announcements: Memorial Day Murph; Fund Raising for HSPD to provide 1st Aid kits.
Prayer Requests: For our military, injured PAX (ShamWow and Wrangler), YHC asked for prayer through an interview process.
Ravishing Rick Rude… He was a wrestler… He is dead… No more questions
/in KungPOW/by DawgpoundEC: Pikachu, Dawgpound, UTI, Lipstick, Katniss, Dahmer
FNGs: Nope
Warm Up:
Circle Up
Bounce
Foot trace
Hinge
Hips In a Barrel
Spinal Twist
Neck Stretch
The Workout:
Everyone lined up for one Indian run. We always turned right. At all cuddle sacs we did the following.
10 Merkins
10 Squats
10 LBCs
Mary:
Punch of stretching. It felt good.
Announcements:
T-Claps (Recognition):
Prayer:
Catch Me around the School
/in Speed Racer/by DawgpoundEC: Fonzie, Emeril, Yoshi, Pablo
FNGs: Nope
Warm Up:
Indian Run to the covering in front of the school.
Bounce
Staggered Hinge
Hips in a Barrel
Spinal Rotation
Neck Stretch
The Workout:
Partner up and Indian run to the straight away. We started the exercise with wheelbarrow’s with increasing merkins. Started from 1 to 5 increasing the reqs when the pax got to the next line.
The partners then did Catch me if you can laps around the school. When the pax got to the playground we did 10 Pullups or rows. When we got to the covering we did 10 Patty Cake Merkins. When the pax got caught they did the following exercises.
2 Laps 5 Squats
2 Laps — I cannot remember
2 Laps 5 Seal Claps
1 Lap 5 Overhead claps
Mary:
Indian Run back to where we started.
Did some stretching to finish out the workout.
Announcements:
T-Claps (Recognition):
Prayer:
Heidi
Jeff – Pablo’s friend
Early 4 Year at Disney
/in Disney/by NemoMy 4 year would be the Memorial Day Murph, but out of town plans led me to ask Dawgpound if I could take the Q from him at Disney for an early celebration. This was just before the challenge and I appreciate he gave up a coveted Q spot late in the month, and was pleased to see he picked up a different AO this morning. It was an honor to lead, was pleased to see such a great turnout, and what better place than Disney for me to celebrate. I am a proud Disney site Q alum. Preblast promised nothing fancy, just moving around and putting in the work, with a guarantee of a good tour.
FNGs: None today, so no bonus point awarded
Warm Up: Quick jog around lot, circled up for Good Mornings, Daisy Pickers, Windmills, Imp Walkers, Hillbillies and had to throw in Goofballs for good measure. 5 burpees OYO too.
The Workout: Jog around back of fields and down the hill to the road, circled up for a couple sets alternating SSH ICx20 and a shoulder burn (arms out, fazio front, arms out, fazio reverse, arms out, seal claps, arms out, overhead claps, arms out, recover). On the jog back to entrance and grabbed a low pole for alternating deep tempo dips ICx10 and tempo merkins ICx10. Did this 4 times. On the jog to the lower lot, each man on a line, dropped to plank hold, shoulder taps, plank hold, nipplers, chill cut, merkins, plank hold, recover. Did this 2 time. On the jog to back corner of building for alternating low slow flutters ICx20, 15 and 10, with the other half holding BTTW, so 3x on the wall for each of us. On the jog to big lot lined up in groups of 4 for a bear crawl Indian Run. PAX hold plank while man in back bear crawls to front. Each man did 4 bear crawls. 10 quick merkins to burn out and then on the jog to The Abyss for 2 rounds with LBC up top and Star Jumps at bottom. On the jog back to flag.
Mary: Not much time so heel taps ICx22 and LBC ICx2
Announcements: Cletus 7 year anny celebration with Deadbolt on Q, wear red Fri, ZERO excuses and support Breach raising money for Travis Manion Foundation – let’s go big tomorrow for this.
T-Claps (Recognition): from me to all of you for the experiences over the past 4 years, and for putting in the effort start to finish today – might not seem like we did all that much but when you think about it we did not stop working the whole time
Prayer: 16-Bit mother-in-law, those impacted by the shooting in San Diego. As leaders in all we do, let’s be mindful of looking out for others especially when it comes to mental well being. YHC took us out
A Good Artist Copies, A Great Artist Steals
/in Red October/by PikachuFNGs:
None today
Warm Up:
Warmed up w/Mutiny – SSH, Good Morning, Daisy Pickers, Sir Fazios courtesy of Martini
The Workout:
Shamelessly borrowed from a Skidmark Q at Ivan. For each set of exercises YHC went through a quick progression going over form. Pax then went through the set and ran a loop around the nearest parking lot island, noting what order they finished in. They then competed with their nearest partner with the “winner” adding 1x burpee or 1x turkish getup to try and even the field.
Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings
Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Press (two hands)
20 Squats
We went through each grouping 3 total times
Mary:
Moseyed to the tennis courts for 20x Low Slow Flutter and LBCs
Mutiny pax joined us and we also stole M4Life’s Q from the recent JocoGa CSAUP – we played B-Sides (aka Bring Sally Up) with pax in plank hold going from chill cut to regular and back as told to bring sally up/down.
Announcements:
Breach offering up $10 per pax wearing red on Friday, doubled if >75% participate. Funds go to Travis Manion foundation.
T-Claps (Recognition):
Woody – brand new to F3 and is on a roll!
Prayer:
YHC took us out
Tennis at the trot
/in Possum Trot/by FinkleFNGs: None
Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise. Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:
At the hill 1’s and 2’s partnered up to do circuit exercises. Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls. Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.
After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis. Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty. Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.
Marine Corps History at TBD 5/26/21
/in To Be Determined/by Breach11 Pax got a lesson in Marine Corps history as we took to Belleau Wood and Tripoli at TBD for a butt-kicking like no other @M4LIFE @swishersweet, @Hardy @Gamecock @Florence/FloJoe @Yogurt @Dahmer @Java @Cancun @HazMat and
@Breach on the Q/Drill Instructor/History Professor
Warm Up: All pax were issued a Rifle (aka a pool noodle) and we formed 2 squads for a platoon style movement to the lower parking lot for 22 counts exercises of (SSH, Windmills, Imperial Walkers/Hillbillies, and Prisoner Squats)
The Workout:
Evolution #1- Battle of Tripoli
April 27 1805- Marines march more than 500 miles across the Libyan desert to defeat the barbary pirates and rescue the crew of the USS Philadelphia. This is the battle where the Marines earned the nickname leatherneck due to the piece of leather they wore to keep the pirates from slicing their throats
Get into pairs and wheelbarrow around the track, every time that you have to switch you have to perform 5 burpees. Squat hold for the 6. We recused the crew of the USS Philadelphia and they had to finish the evolution with us. (2 Pain Sticks, 2 Sandbags and 2 Fire hoses) All the gear had to be carried by the platoon.Â
Evolution #2-Battle of Belleau Wood -June 1918Â
Marines charges machine guns nest with fixed bayonets and engaged in fierce hand-to-hand combat that took six days to accomplish, it was at this battle that the Marines earned the title Devil Dogs for their fierce fighting style and their inability to quit fighting.Â
Rescue the crew and move on to the rock pile- get a medium-sized rock and line up across the parking lot. Frogger jumps with the rock across the lots. When you get to the other side 19 ground pounders, frogger back and do 18 ground-pounders, pick up the 6.Â
Grab the crew and head toward the tennis courts for Mary
Mary:
Chumbawamba- I get knocked down, but I get up again. SSH for the non-course line and burpees/Turkish get-ups for the course, every I get knocked down you hit the deck and get back up.
Ended the workout with some bagpipe amazing grace to reflect on the upcoming Memorial Day holiday and what the cost of our freedom is.
Announcements:
Volunteer event this Sat in Holly Springs, Bacon is leading the charge check slack for details. For every pax member that wears Red on Friday at a workout Breach will donate $10 to the Travis Manion Foundation and if we get 75% or more he will double it.
Closed in Prayer
525 on 5/25
/in Purple Cobra/by WarbucksFNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.
The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.
21 exercises x 25 reps each = 525 total reps
Rocks were returned while the final group finished their burpees and we headed back to the flag.
Mary:
Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.
T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!
Prayer:
Unspoken. YHC took us out. BOM is back!