FNGs: Zero
Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles
Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!
The Workout:
PAX planked whenever the poem was being read and they were not performing another exercise.
Twas the week before Christmas, when all through downtown
Not a sad clown was stirring, only the PAX.
The burpees (10 oyo) were finished in the parking lot with care
In hopes that St. Nicholas soon would be here
The PAX were planking all cold on the ground
While visions of 20 monkey humpers danced all around
And Cancun with his stinky gloves, and Abe in his cap
Had just settled down with the PAX to do 20 plank jacks.
When out on the grass, there rose such a clatter
The PAX sprang from their plank to see what was the matter.
Away to the other side (across the parking deck – touch the wall and return) we flew like a flash
Sprinting vigorously, we completed the dash.
The concrete at the feet of the of winded PAX
Gave the luster of 20 in cadence smurf jacks
When, what to our wondering eyes should appear,
But Stickers and 8 tiny exercises so near.
A little old Q, so lively and quick,
I knew in a moment, this must be a trick.
More rapid than eagles his courses they came,
And he whistled and shouted and called them by name.
Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees
On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)
To the end of the parking deck, to the base of the wall
Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)
So up to the other end the PAX they flew
With a sleigh full of toys and Stickers, too.
And then, in a twinkling, I heard on the ground
The sound of feet as more mountain climbers (ICx10) came ‘round.
As we drew in our hand, and did 10 Merkins
Down the slide Stickers came with a bound
He was dressed all in red, from his head to his foot,
His clothes were all tarnished, in sweat and dirt.
A bundle of toys, he had brought on his back
He looked like a peddler just opening his pack.
His eyes, how they twinkled, his dimples how merry.
His cheeks were like roses, his nose like a cherry.
His droll little mouth was drawn up like a bow
And the beard of his chin was gone, oh no!
The stump of a pipe he held tight in his teeth
And the smoke it encircled his head like a wreath
He had a broad face and a little round belly
That shook when he laughed like a bowlful of jelly.
He was lean and mean, a right jolly old creature
And everyone laughed when they saw him,
he had the weirdest of features.
A wink of his eye and a twist of his head
Soon let me know, we had nothing to Dredd.
He spoke not a word, but went straight to work.
Laying out presents, then he turned with a jerk.
And laying a finger on his nose,
Giving a nod, up the slide he rose.
He sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle
But I heard him exclaim, as he drove out of sight
DO 20 OYO Burpees YOU’LL BE ALRIGHT!
Mosey to Ampitheater to open a present!
But wait, what’s this?! Santa left us a present??
We opened the present and found a Tea Party Set: 10-20-30-40 (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)
We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)
Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out
Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.
T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher!
Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.
🥶 Disney on Ice 🧊
/in Disney /QIC: SoftServePAX: Bobby Boucher, Breach, Fram, Gizmo, Nemo, Stickers
It was a cold one this morning! 28 degrees to be exact. Had a solid turn out for EC 5 total PAX. Breach and Fram were warming up to throw heavy shit around per usual. Absolute DAWGS I tell ya! Since it is the holiday season I thought it would be appropriate to call this work out Disney on Ice since the grass was frozen where we were doing bear crawls…. Here is how the workout went.
FNGs: nope
Warm Up:
The Workout:
with bear crawls in between
We then took it to the pavilion and did wall sits / erkins / derkins & dips!
Mary: popcorn
Reindeer Tryouts amid the 12 Days of Christmas
/in To Be Determined /QIC: StickersPAX: Cancun, Clunker, Cupid, Fanny Pack, Gizmo, no doubt, Stickers
FNGs: Nil
Warm Up:
Side Straddle Hop
Windmills
Daisy Pickers
Frankensteins
Imperial Walkers
Sir Fazio Arm Circles
The Workout:
Reindeer Run (Indian Run) the long way around the main fields with our destination set at the rock pile. Grab a medium size rock and carry it back to the smaller picnic shelter.
We performed the 12 Days of Christmas workout just as the song intended. YHC figured out the bluetooth speaker this time and had some free Spotify playlist at the ready. Apparently “Pop Christmas” isn’t just Christmas songs, so we had quite the variety as well as some mumblechatter about various prescription drugs and their side effects brought on by the ads.
12 Days of Christmas Workout:
1 Lap around the Tennis Court
2 Monkey Humpers
3 French High Knees (Ea. Leg)
4 Calling Curls for the Girls
5 Golden Ground Pounders
6 Geese a Laying Leg Lifts
7 Swans a Squatting
8 Maids a Merkins
9 Ladies Break Dancing (Bears) (I.C.)
10 Lords a Lunging (Ea. Leg)
11 Pickle’s Pounding (I.C.)
12 Drummer’s Driving Buses (I.C.)
Mary:
A lot of Mary mixed in with the workout, due to time constraints, we did a bit of stretching and closed it out.
Announcements:
Be safe with upcoming Holidays and travel
Prayer:
Pray for patience and being an example for those around us. Holidays can bring us together with family we may not always get along with, but give strength and patience to the HIM we want to be.
Passing the Baton
/in Possum Trot /QIC: 16-bitPAX: 16-bit, abacus, Banana Seat, Bobby Boucher, Breach, Gump, H1N1, Red Light District, Rico, Rubiks, Stovepipe, Sunshine, Woody
Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot. As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly. Over time, and with injury, we lapsed in our duty. It became evident that new leadership was needed so we reached out to local PAX to find potential candidates. After a lot of searching two stepped forward, almost at the same time. Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task. YHC picked up the Q for the day and asked the two of them to be there for the official hand off. All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.
FNGs: None
Warm Up:
SSH x27 IC (that was the temperature when I looked when I woke up)
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Sir Fazio Arm circles x10 IC forward and reverse
The Workout:
We started at the back corner, by the rock pile, to begin a four corners workout. Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.
Curls for the girls x10 IC
Tris for the guys x10 IC
Rut Rows x10 IC
Chest press x10 IC
We then did a backwards mosey to the next corner, by where the parking lot met the road.
No Surrender x10 IC
Bobby Hurley x10 IC
Star Jumps x10 IC
We then proceeded to the next corner, on the other side of the tennis courts. We made our way there via Walk like an Egyptian. This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line. Once they get there everyone steps in to a lunge with the other leg while the next guy goes. This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.
The next corner was abs. We did an LBC cycle
LBC x10 IC
Reverse LBC x10 IC
Side LBC x10 IC each side.
We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds
Squats x10 IC
Wide squat x10 IC
Feet together squat x10 IC
Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts. We started with a set of calf raises. After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.
Mary:
American Hammers x16 IC
Sleeping Hillbillies x10 IC each side
Box cutters x16 IC
Announcements:
Prayer outreach with Rubiks down town Raleigh at 7:00pm
Prayer:
Bleeder recovering from surgery
Always an honor to lead and it has been an absolute privilege to have led this AO. I look forward to what new leadership will do.
010000
‘Twas the Week Before Christmas
/in Downtown Train /QIC: StickersPAX: @p.s.i, Abe, Banana Seat, BnB, Bobby Boucher, Bondo, Cancun, Gizmo, Hasselhoff, Kosher, no doubt, Pumpkin Spice, Stickers, U.T.I, Wild Turkey
FNGs: Zero
Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles
Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!
The Workout:
PAX planked whenever the poem was being read and they were not performing another exercise.
Twas the week before Christmas, when all through downtown
Not a sad clown was stirring, only the PAX.
The burpees (10 oyo) were finished in the parking lot with care
In hopes that St. Nicholas soon would be here
The PAX were planking all cold on the ground
While visions of 20 monkey humpers danced all around
And Cancun with his stinky gloves, and Abe in his cap
Had just settled down with the PAX to do 20 plank jacks.
When out on the grass, there rose such a clatter
The PAX sprang from their plank to see what was the matter.
Away to the other side (across the parking deck – touch the wall and return) we flew like a flash
Sprinting vigorously, we completed the dash.
The concrete at the feet of the of winded PAX
Gave the luster of 20 in cadence smurf jacks
When, what to our wondering eyes should appear,
But Stickers and 8 tiny exercises so near.
A little old Q, so lively and quick,
I knew in a moment, this must be a trick.
More rapid than eagles his courses they came,
And he whistled and shouted and called them by name.
Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees
On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)
To the end of the parking deck, to the base of the wall
Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)
So up to the other end the PAX they flew
With a sleigh full of toys and Stickers, too.
And then, in a twinkling, I heard on the ground
The sound of feet as more mountain climbers (ICx10) came ‘round.
As we drew in our hand, and did 10 Merkins
Down the slide Stickers came with a bound
He was dressed all in red, from his head to his foot,
His clothes were all tarnished, in sweat and dirt.
A bundle of toys, he had brought on his back
He looked like a peddler just opening his pack.
His eyes, how they twinkled, his dimples how merry.
His cheeks were like roses, his nose like a cherry.
His droll little mouth was drawn up like a bow
And the beard of his chin was gone, oh no!
The stump of a pipe he held tight in his teeth
And the smoke it encircled his head like a wreath
He had a broad face and a little round belly
That shook when he laughed like a bowlful of jelly.
He was lean and mean, a right jolly old creature
And everyone laughed when they saw him,
he had the weirdest of features.
A wink of his eye and a twist of his head
Soon let me know, we had nothing to Dredd.
He spoke not a word, but went straight to work.
Laying out presents, then he turned with a jerk.
And laying a finger on his nose,
Giving a nod, up the slide he rose.
He sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle
But I heard him exclaim, as he drove out of sight
DO 20 OYO Burpees YOU’LL BE ALRIGHT!
Mosey to Ampitheater to open a present!
But wait, what’s this?! Santa left us a present??
We opened the present and found a Tea Party Set: 10-20-30-40 (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)
We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)
Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out
Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.
T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher!
Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.
Grateful Miles 12-16-23 U-Turn
/in AO Post /QIC: YogurtPAX: @Sunshine (Tyler Mosko), Bernie, bingo, Dawgpound, Dumbo, Emeril, Gator, Lipstick, McNugget, Pablo, TomTom, UTI, Yogurt
Warmup: SSH x15, Willie Mays Hayes x10, stretching OYO while reviewing the route
Route: Original U-Turn route plus Elm for Christmas lights
Launched 6:02 am. Immediately found treasure in front of Target. Brand new black T-shirt: “Born to Game – Forced to Work.” Laid it across the bushes for pickup on the return. Over to Irving Parkway and a nice long downhill run on Thomas Mill Road, past CBC. Caught up with everyone along the way and picked up the six. Green Oaks, across bypass–lots of traffic, Elm, Avent Ferry. TomTom hammered up cemetery hill. Back to Target for T-shirt pickup. Circle up about 7 am.
Message: If you are standing here in this COT, you are among the “BLESSED”! Remember to count your blessings everyday.
Announcements: 3-Alarm – Sign up on the Q sheet. You don’t have to Q, there’s columns for “HCs.” Also, 3-Alarm Christmas Party on Tuesday, 12/19/23. Potluck
Prayers: Unspoken
T-Claps: Thanks to Pablo for hosting the F3 Christmas Party 2023. Fantastic digs and he made hosting look so easy. Great food by the PAX.
U-Turn 12-16-23 Grateful Miles
/in U Turn /QIC: YogurtPAX: @B-
Warm Up: 15 SSH, Willie Mays Hayes, stretching OYO while reviewing route.
The Route: Near Original route, added Elm Street for Christmas lights and the pleasure of hill climbing for 5.85 miles
Mary: Announcements: T-Claps (Recognition): Prayer:
Cupcakes and Cinders
/in Disney /QIC: FramPAX: Abe, Banana Seat, Breach, Cupid, Fram, Stickers, whaler, Woody
FNGs: None
Warm Up: Grab some Cindy’s, Mosey to the soccer field, SSH, Frankenstein, IPW, Hillbillies, Good Morning.
The Workout:
Set 1: OH press/ Curls / Farmer March/Murder Bunnies/Squat (12 Reps each) 2 pax rotate through on SB burpees 5 each bag.
Set 2: Front raise/Triceps/Cindy Lou Who’s/Reverse Murder Bunnies/Lunges (12 Reps) same SB burpee rotation
Set 3: Rut Rows/Curls/3 Little Bears/OH Squat (12 Reps) same SB burpee rotation
Mary: (All done with block) 1. WW3’s (12 reps) 2. Toe Touches R/M/L = 1 Rep (12 Reps) 3. American Hammers 12 rep I/C
Announcements: Davis XMAS Party
T-Claps: F3 as a whole, Made me weepy with kind words and sang Happy Birthday:
Prayer: BS kidney stone, Cupid holiday travels, Unspoken
Leg Day at the YARD
/in Prison Yard /QIC: WoodyPAX: Banana Seat, Breach, Fram, whaler, Woody
FNGs: No
Warm Up: SSH, Frankenstein, good morning, Willy Mays Hayes
The Workout:
Mary: No time
Announcements: None
T-Claps/Prayer: Some general discussion about mindset, and our ability to approach a difficult situation with either anxiety & resentment (selfish/self-centered), or with mind & heart open to seeing an opportunity to do some good (selfless, gracious & grateful).
Prayers for Banana Seat, with seasonal illness roaring through his household, and his continued good spirits & positivity while his body recovers.
X Marks the spot – Day 2 of Finkle’s 6 pack
/in The Nest /QIC: FinklePAX: @1st Blood, @Mohawk, Finkle, Gamecock, H1N1, Haggis, Loafer, Martini, Warbucks
PAX: @Finkle, @Martini, @Warbucks, @H1N1, @Gamecock, @Haggis, @1st Blood, @Mohawk, @Loafer
Warm-up: Mosey around main parking lot, followed by Good Mornings, ‘Y’ nots, Imperial Walkers, Michael Phelps and Sir Fazio Arm Circles.
Main Event: We traveled from the parking lot down to the cross section of Raleigh St. and S Ennis St. Where they converge is the X for the exercise. We jogged one street light up all four ways 3x each doing an exercise at each end and then coming back to the intersection did another prescribed exercise. Exercises were
Round 1: SSH in middle, then merkins, squats, lbc’s, reverse lunges.
Round 2: fox hole merkins in middle, wide merkins, pickle pounders, Freddie Mercury’s, American Hammers.
Round 3: Homer to Marge in middle, diamond merkins, burpees, sumo squats, WW2’s and then a mosey back to the parking lot for COT.
COT: Prayers for H1N1’s small group that is supporting a family for the holidays, safe travels for Finkle’s daughter and her beau, Loafer’s daughter is having surgery in January, “Dr.” Gamecock’s neighbor is recovering from a stroke and the needs surrounding that situation.
Football! YOU BET!
/in Ground Pounder /QIC: DauberPAX: Ausfart, Dauber, Dusty, Gump, Motor Boatin', no doubt, Noah's Ark, Socrates, Stubs
FNGs: None
Warm-up: Planted flag after rolling up facing 8 PAX ready to go! Willy Mays Hayes, OH Claps, Seal Claps, Sir Fazios, Static Stretching with nice mumblechatter
Thang: Mosey with football lateraling all the way, Ho-Ho-Ho! and picked up a medium rock. Stubbs was funny and grabbed an XL. Bastard. (JK) Circled up for the following exercises with rocks in cadence rotating one spot to the left: Curls for the girls, Rutrows (when I came to the XL rock), bus drivers, ground pounders, squats, slap the rock, OH press…Singles with tricep extension. On your six for six inches, nipplers and chest press. Return rocks.
Mosey to various fields until we found a flat area on the pitch. Ran routes for points. Those PAX not throwing or catching conducted LBCs, Squats, Imperial Walkers, etc. Competiion moved to 4 PAX playing football, QB, WR, Stationary defense doing SSH in front of QB and a Defender. Rotated through all positions. Lined up again for drop kicks/punts. One PAX ran after the kicked ball while remaining PAX did exercises. Moved into a 4 v 4 with GUMP being center/referee/cheerleader, Lots of nice throws and catches. Checked some PAX for stick -em. Mosey back to parking lot for Mary.
Mary: static stretches in a circle. Some PAX got friendlier than others. Something about a recent hike/tush play. Lots of laughs for sure. Each PAX shared a rose and a thorn.
Q forgot to do name-a-rama. Blame his age. YHC took us out. Lots of Prayers for Family, Jobs, Surgeries
2nd F at Thanks a Latte.
Honored to lead. – Dauber
