FNGs: Nada
Warm Up: Good mornings x 10, SSH x 10, Merkins x 20, Fazio AC’s x 10 (front and back), Burpees x10
The Workout: Sorry I’m tardy to the party with the BB. Better late than never.
Moseyed behind the Teeter to the rock pile where YHC instructed PAX to grab 2 rocks. Make sure they travel well but will challenge you. Moseyed to the hill. You know the one.
Main Thing: DORA. Odd numbers left us with two groups: a 2 man and a 3man. One team mate excercises while the other sprints up the hill and back. Im convinced DORA stands for “Do Or Run Around.” 100 LSFs while holding your 2 rocks above your chest with arms extended. 200 Shoulder Presses with Rocks. 300 Squats with rocks.
After completing the DORA, YHC had PAX rock push back up the hill. Rocks were flat and the ground was wet so this was oddly satisfying.
After we reached the top of the hill, we headed to the wall behind the cleaners. YHC instructed PAX to place one rock in front and assume a BTW. 10 Rock spanks in cadence. Assumed a peoples chair position, getting a 10 count from everyone down the line and then ran it back.
YHC instructed PAX to circle up in front of the wall for 20x Mountain climbers. I think there was something else there, but its eluding me.
Return the rocks to their home.
Lets go get an oil change. Moseyed behind the Jiffy Lube to the guard rail. Urkins durkins and dips. Each PAX took a turn leading a 15 count of each.
Moseyed to Goodwill for some fast feet around the island, bear crawl to the next island, and then run it back.
Mosey back to COT
Mary: Box cutters, Freddie Mercuries
Announcements:
T-Claps (Recognition): PAX for avoiding the quitters fire and coming out in the cold rain for a beatdown.
Prayer: Our nation as we enter a new chapter. The hope for both decision makers and citizens to exercise compassion and empathy when interacting with others. Treat others as you would like to be treated
Frenchie’s Worst Nightmare
/in Ground Pounder /QIC: FarvaPAX: 16-bit, Forceps, Frenchie, Gump, Kitty Litter, Oboe, Shredder, Strawberry Hill, Third Cousin
FNGs:n/a
EC: Farva solo EC with the monthly challenge
Warm Up:pretty standard warmup with side straddle hops, good mornings, fozzy arm circles, and Michael Phelps.
The Workout: As I called the mosey to the rock pile Frenchie realized I had the Q, which is apparently his worst nightmare.
Grab a reasonable sized rock and partner up for this Dora style 100 rep challenge. We did several rounds of 100 rep rock work while the partner was in a static hold, and 1 minute of cardio in between sets. Sets included curls for the girls, tricep extensions, Ruh rohs, squats, and ground pounders. Partner with work included plank with rock, crab hold with rock, Supermans, and rock spanks with a few being repeated. 1 minute recovery sets included jump rope(fancy if you’re Gump), mtn climbers, Wonder Woman jets, with some repeated.
After that was completed we went to the wall for nonstop 11’s of bttw and wall sits in cadence.
Mary: 10 solid minutes of around the circle 10 counts of exercises, ending in 10 burpees oyo(he clearly didn’t know the rules at GP)
Announcements: Wrightsville and other runs coming up. Fuquay rotary club opportunities, holly springs opportunities to work with youth on outdoor guy activities that don’t have fathers at home.
T-Claps (Recognition): Frenchie for making it through my workout AND calling me out at the end for it not being hard enough.
Prayer:Sanity, the country, struggles at work and home
Sheepdog – 01.15.21
/in Sheepdog /QIC: ShredderPAX: Farva, Forceps, Shredder
“You can get 6 more inches if you lay it flat.” That may actually be the pre-blast for GP? 3 pax started at 5:20 with some EC. Farva and Shredder with the monthly challenge and DJ Forceps with the playlist and light warm-ups.
ME started at 5:45.
FNGs: None.
Warm Up: SSH, SFAC front and back, Overhead Claps, Seal Claps, HBs, IWs, and Frankenstein.
The Workout: Pax mozied to the front of the school for three rounds or Step-ups, Merkins, and Dips. Then three rounds of single-leg lunges, and pendulum Merkins (Pax kept feet in one spot and traveled back and forth in cadence. 1, 2, 3, to the left then down; 1, 2, 3 to the right then down and so on to ten). We then mozied to the parking lot to work on kick and evasion drills followed by 2-strike and evasion drills. Solid Mumblechatter!
Mary: Back to the flag for 10x LSF, 10x single leg Homer to Marg (both sides), 10x Box Cutters, 100 LBCs in cadence, 20x Crab Cakes in cadence, and Have a Nice Day. Somewhere around 75 LBC Forceps started to pray to Jesus, Mary, AND Joseph.
Announcements: Wrightsville 1/2 and full. Pikachu TEDtalk.
Prayer: Family/sanity, working through grief, our children, nation, etc.
Purple Cobra 1/12 – Better late than never
/in Purple Cobra /QIC: OboePAX: 187, Bobby Dall, Laettner, Mookie, Oboe
FNGs: Nada
Warm Up: Good mornings x 10, SSH x 10, Merkins x 20, Fazio AC’s x 10 (front and back), Burpees x10
The Workout: Sorry I’m tardy to the party with the BB. Better late than never.
Moseyed behind the Teeter to the rock pile where YHC instructed PAX to grab 2 rocks. Make sure they travel well but will challenge you. Moseyed to the hill. You know the one.
Main Thing: DORA. Odd numbers left us with two groups: a 2 man and a 3man. One team mate excercises while the other sprints up the hill and back. Im convinced DORA stands for “Do Or Run Around.” 100 LSFs while holding your 2 rocks above your chest with arms extended. 200 Shoulder Presses with Rocks. 300 Squats with rocks.
After completing the DORA, YHC had PAX rock push back up the hill. Rocks were flat and the ground was wet so this was oddly satisfying.
After we reached the top of the hill, we headed to the wall behind the cleaners. YHC instructed PAX to place one rock in front and assume a BTW. 10 Rock spanks in cadence. Assumed a peoples chair position, getting a 10 count from everyone down the line and then ran it back.
YHC instructed PAX to circle up in front of the wall for 20x Mountain climbers. I think there was something else there, but its eluding me.
Return the rocks to their home.
Lets go get an oil change. Moseyed behind the Jiffy Lube to the guard rail. Urkins durkins and dips. Each PAX took a turn leading a 15 count of each.
Moseyed to Goodwill for some fast feet around the island, bear crawl to the next island, and then run it back.
Mosey back to COT
Mary: Box cutters, Freddie Mercuries
Announcements:
T-Claps (Recognition): PAX for avoiding the quitters fire and coming out in the cold rain for a beatdown.
Prayer: Our nation as we enter a new chapter. The hope for both decision makers and citizens to exercise compassion and empathy when interacting with others. Treat others as you would like to be treated
Brick by Brick
/in Kennys Grave /QIC: GamecockPAX: Finkle, Gamecock, Norm, SpoonMan
I brought some little friends to the party, some leftover brick edgestones from a garden remodel. They made excellent sidekicks for a four corners stack. When I said the grey ones were heavier, all MEN stepped up and picked the harder option.
FNGs: None
Warm Up: Short lap, Willie Mays Haze, Good Mornings, Imperial Walkers, Hillbillies, SSH
The Workout: Took laps to the four corners of the parking lot. Stacking exercises as we went travelled from station to station (1/1,2/1,2,3/1,2,3,4). All exercises were 10 reps in cadence or straight up depending on exercise. 1) Merkins, Newton’s Cradle, Wonderbra, Man-maker 2) Squats, Bucket Brigade Lunge, One Leg Deadlift, Pulse Squats 3) Curls for the Girls, Overhead Triceps, Overhead Press, Bus Drivers 4) LBCs, WW2, Windshield Wipers, American Hammers. We had time for one express lap of round 1 without stacking.
Mary: Already made her appearance in the workout
Announcements: Food Ruck soon
T-Claps (Recognition): All who showed up!
Prayer: Family members with COVID, Safe Travels for Norm’s Disney trip
It’s only 5 more burpees
/in Possum Trot /QIC: FinklePAX: 16-bit, Finkle, Martini, Norm, POTS, Sprinkler
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
/in To Be Determined /QIC: TetanusPAX: Abe, Bobby Boucher, Bondo, Fanny Pack, Quiver, Snap, Tetanus, Tush, Yogurt
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
/in The Nest /QIC: MartiniPAX: Finkle, Gamecock, Kitty Litter, Martini, Norm
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
/in Prison Yard /QIC: BreachPAX: Breach, SpoonMan, Sprinkler
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.
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
/in Faith /QIC: UTI“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”:
Mary: We didn’t invite her…
Announcements:
T-Claps (Recognition):
Prayer:
Chilly Morning with lots of Icey spots.
/in NeedMore Ruck /QIC: SprinklerPAX: Breach, LED, Oboe, POTS, SpoonMan, Sprinkler
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!