PAX: Shredder, Mr. Teriffic, Sparky, Farva, Strawberry Hill, Boo Boo, Dovetail, Martini
FNGs: Nope
Warm Up: Shorty mosey to our workout spot. 5 Burpees OYO to get the blood pumping. Good Mornings, Sir Fazio Arm Circles, Daisey Pickers, Frankenstines . . . Enough of that, lets get to the workout.
The Workout:
PAX paired off.
PAX 1 the People’s Chair, PAX 2 completed 5 Burpees. Swap. Rinse and Repeat 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee
PAX 1 Plank Hold, PAX 2 Completed 7 Derkins, Swap. Rinse and repeat 6 Derkins, 5 Derkins, 4 Derkins, 3 Derkins, 2 Derkins, 1 Derkin
PAX 1 People’s Chair, Pax 2 completed 4 Burpees. Swap. Rinse and Repeat 3, 2, 1
PAX 1 Squat Hold, Pax 2 completed 7 Merkins. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1
Burpees, 3, 2, 1 with People’s Chair
PAX 1 LBC, PAX 2 completed 7 Erkins. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1
Burpees 2, 1 with People’s Chair
PAX 1 Bobby Hurley, PAX 2 completed 7 Dips. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1,
Blocking and Striking with Shredder.
Mary: Reverse LBC, Homer to Marge, Low Slow Flutter folowed by a little “Embrace the Suck”
Announcements: 2nd Ted Talk on 10/27
Prayer: Mr. T’s new Job, Dovetail’s Move
Sheepdog 10-9-2020
/in Sheepdog/by MartiniPAX: Shredder, Mr. Teriffic, Sparky, Farva, Strawberry Hill, Boo Boo, Dovetail, Martini
FNGs: Nope
Warm Up: Shorty mosey to our workout spot. 5 Burpees OYO to get the blood pumping. Good Mornings, Sir Fazio Arm Circles, Daisey Pickers, Frankenstines . . . Enough of that, lets get to the workout.
The Workout:
PAX paired off.
PAX 1 the People’s Chair, PAX 2 completed 5 Burpees. Swap. Rinse and Repeat 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee
PAX 1 Plank Hold, PAX 2 Completed 7 Derkins, Swap. Rinse and repeat 6 Derkins, 5 Derkins, 4 Derkins, 3 Derkins, 2 Derkins, 1 Derkin
PAX 1 People’s Chair, Pax 2 completed 4 Burpees. Swap. Rinse and Repeat 3, 2, 1
PAX 1 Squat Hold, Pax 2 completed 7 Merkins. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1
Burpees, 3, 2, 1 with People’s Chair
PAX 1 LBC, PAX 2 completed 7 Erkins. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1
Burpees 2, 1 with People’s Chair
PAX 1 Bobby Hurley, PAX 2 completed 7 Dips. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1,
Blocking and Striking with Shredder.
Mary: Reverse LBC, Homer to Marge, Low Slow Flutter folowed by a little “Embrace the Suck”
Announcements: 2nd Ted Talk on 10/27
Prayer: Mr. T’s new Job, Dovetail’s Move
If Dumbo can so can you
/in AO Post/by DumboI enjoy Qing a workout. It’s definitely a different energy in the middle of the circle! That being said, I’ve always avoided Crazy Ivan and Captain Caveman because the prospect of standing in a circle with no safety net (ability to run if you need extra stuff) has always been a little intimidating. So, I decided I’d pick up the Q at Caveman today because doing hard things you are intimidated by makes you better! If I can plan and pull off a Q then so can you!
EC: Dawgpound, Dumbo, Emeril, Quiver
FNGs: Not today!
Warm Up: Stretching and mobility exercises.
The Workout: 6 rounds of tabata with 45 seconds on and 15 seconds of rest. 6 exercises per round – Ballistic Curl, Mixed Grip Front Press Squat, Bow Draw, Plank to Angled Mace, Single Side High Hinge Row, Midget Cookie Pouch.
Mary: IC x15: LBC, Homer to Marge, American Hammer, Low Slow Flutter. We ended with some downward dog and pigeon pose.
Announcements: HSFC rescheduled for this Saturday.
T-Claps (Recognition): All you men getting after it today!
Prayer: anxiety, family of 4yo dealing with loss.
YHC took us out. It’s always an honor to lead you men. I’ll try to do better next time!
Murph / 2
/in AO Post, Tea Time/by DustyWorkout cut in half due to lack of motivation, no attendance and crappy weather. I guess half a murph is better than no murph!
Warm Up: Run 1 mile
The Workout: 50 pull ups, 100 merkins, 150 squats
Mary: Stretching
Prayer: For my friend Barry’s family who lost their mother to covid last weekend.
McNugget served a bunch of value meals
/in AO Post, Paradise City/by McNuggetFNGs: None
Warm Up: good mornings, sir fazios, hillbillies, imperial walkers
The Workout: Indian Run around Ting, stopped at 4 stations: WW1 x10, dirkins x10, burpees x5, 1 legged squats x10, repeat the circuit 4x. Finished with some bear crawls in the parking lot
Mary: none
Announcements: Dumbo 3rd F at Holly Springs Food Bank this Saturday
T-Claps (Recognition): Skidmark for encouraging me to take on Q duties for the first time!
Prayer: The family in Holly Springs whose kid was unfortunately hit by a car, Unspoken.
Billy Madison 12 grades
/in Mutiny/by LEDFNGs:none
Warm Up:12 count SSH, good mornings, windmill, fazio arm circles
The Workout: The workout was Billy Madison out of Exicon with 12 count of 12 exercises, resembling 12 grades of school Stacking each grade on top of the others. Unfortunately we only made it to tenth grade due to time but still was challenging.
12Ic xSSH
jog .03 mile
12ic x SSH-12 xCurls for girls
jog .03 mile
12ic x SSh -12 x Curls for girls-12ic x mountain climbers
jog .03 mile
12ic x SSH-12 x curls for girls-12ic x mountain climbers-12 x tricep ext
jog .03 mile
continued this routine with the following exercise:12 x WWII,12 x overhead press, 12ic x American hammers, 12ic x shoulder taps, 12 x merkins,12 x burpees.
return rocks and head to courts
Mary:none
Announcements:needmore ruck to mamas house possibly this Sunday.
T-Claps (Recognition):
Prayer:Gump,Lipsync,bubba, jigglywatt
first responders roll child hit by car, gimps interview, Noah Ark and family, Preacher in north Raleigh and health
Three New Things @ Red October
/in Red October/by DauberFNGs: None
Warm Up: Joined LED and Mutiny PAX for SSH, Good mornings, Sir Fazios, Windmills and Mission of F3.
The Workout: headed over to the shelter with some Highway Music and kettlebell movement. The idea was to perform three different exercises, various cadence counts from 10-15 Reps, Rinse and repeat.
Mary: static stretching before meeting Mutiny PAX at tennis courts
Announcements: FV will go to Ting on first Monday starting Nov for ultimate frisbee under the lights. Look for announcements
T-Claps (Recognition): Shared / learned three New things with Butter Milk:
Where we grew up: Massachusetts and Michigan
Both of us were commissioned officers via ROTC: Air Force and Army
Why did you join? Calling to be an officer, initially wanted Naval Academy. 9/11 happened when Steve was 13. He knew he had to serve after seeing that.
Prayer: Car accident victims: Gump, LipSync, Gigawatt, Daniel (Gump’s 2.0); little boy killed in car accident in HS; Gump – job interview; EMT worker on the scene of the 4 yr old boy – previous stress situation losing a child at a scene.
LED took us out.
Thank you Butter Milk for joining me today for a decent beat down. I appreciated getting to know each other. More than a workout! Honored to lead – Dauber.
Ballin!
/in Ground Pounder/by PikachuFNGs:
None – sad day 🙁
Warm Up:
Burpee ladder with warm up exercises
SSH x10
Burpee x1
Sir fazio forwards x10
Burpee x2
Sir fazio backwards x10
Burpee x3
Repeat accordingly including Daisy Pickers, Good Mornings, Frankensteins, Imperial Walkers, Hillbillies, and Squats, stopping at 9x burpees.
The Workout:
Mosey to the rock pile – sharing is caring with 3 rounds of 10x Curls, 10x Tricep Extensions, 10x Squats, 10x Ground Pounders, and 10x Rut-rows
Mosey to the wall – 20x down the line People’s Chair and Balls to the Wall
Mosey to the basketball courts – Pax took turns taking up to 3 attempts at a roughly foul line jumper – the same one Markeith Morris had a shot at to help the Lakers win a title the night before. Pax that had just shot chose an exercise for everyone else to do while the one pax was shooting until they made a shot or missed all three. The pax were much better shooters than typical and many exercises only got 1 or 2 reps.
After 3 rounds we tallied how many times we had all missed all three shots (5 times). Farva weighed in that he liked Burpees so we did 5 x 2 = 10 burpees, meaning we didn’t have to do the last 10 that we owed from our ladder earlier.
Mosey back to the cars for the speaker to tune us up to Imagine Dragons’ Thunder – Plank hold the entire song, do a merkin on each “Thunder”
Mary:
20x reps of LBC, Homer to Marge, and American Hammer
Announcements:
Food Cupboard workday postponed due to rain
Blackops Holly Springs Half scheduled for November 14th
T-Claps (Recognition):
Frenchie and Macho Nacho for making it out in the rain
Farva for being our designated “grizzly veteran” in a very below average aged workout
Prayer:
State of our country
Ongoing COVID pandemic
We Found the HS Tower
/in Viscous Cycle/by DauberFNGs: None
Warm Up: OYO
The Workout: 8.30 miles
Mary: No time
Announcements: See Slack & FB
T-Claps (Recognition): Way to go Kubota
Prayer: YHC took us out; friends and family with illness; job opportunities;
Burpees, Busch Latte & Biscuits in an Eddie Van Halen Tribute at Kung POW
/in AO Post, KungPOW/by DeadboltThis morning – we honored the passing of a great one – Eddie Van Halen. It was great to see the 12 Oaks Clown Cars roll up. Midget almost jumped the curb in the Lexus. YHC had been up since 3:15 and was fire’t up – lets do this
FNGs: None
The Workout:
Warm Up:
Thang 1: Running with the Devil
Van Halen Fact: They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth. In 1978 – Eddie was just 23 years old when they released their debut, self-titled album. It had 11 songs and was only 35 minutes in length. The opening track was “Running with the Devil”
11s while Running with the Devil played on loop
Thang 2: “Panama”
Van Halen Fact: Released in January 1984. This was the final full length album to feature the original members. This album produced the bands only #1 single on billboard – Jump. The kid on the cover was based on a famous Italian work of art called a “Putto”
Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat
Thang 3: Hot Summer Nights
Fact: Eddie Van Halen could never read sheet music. Gene Simmons produced their 1st demo disk. 5150 named after mentally disturbed person. Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge
Double D led us back to my truck with shovel flag flying!
Mary:
Announcements:
Dumbo 3rd F at Holly Springs Food Bank
T-Claps (Recognition):
Prayer:
2nd F
A Fire Hose, 2 Snot Rockets, and an Anniversary
/in AO Post, Crazy Ivan/by Fanny PackWhat a great year! The great men of F3 have pushed me everyday to be a better version of myself. A year ago, like many fellas out there, I was dead in my tracks and had no sense of acceleration anywhere in my life. Then, Katniss made one choice to EH me into a workout and I made one choice to go. Never underestimate the power of 1 choice, 1 invitation, or 1 time of “showing up” and the influence it may have on another’s life. 40 lbs. lighter, ran a relay (BRR) in the middle of nowhere, stronger, faster, smarter, connected…and…I hate running much less! All things that a year ago seemed out of reach and the workouts we do seemed crazy. I literally “hung up my gloves” 5-6 years ago, lost my wolfpack and accountability, was beat down and injured, and without a physical pursuit. So I took the path of least resistance and settled for mediocrity. F3 has helped me take all of it back! Plus, I wear expensive running shoes now. Thanks men! The workout below incorporates many of the blurry elements of the first workout I posted at 1 year ago.
EC: YHC, Dahmer, Nemo, Katniss, Cupid, Shamwow!
FNGs:none
Warm Up: SSH x 30, 12 IC counts of Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Overhead Claps, and Daisy Pickers.
The Workout: Group split in two. Group 1 does Indian run around the Underworld garage with fire hose wrap. Indian runner carries hose to front of line, pax exchanges until last man gets it. All pax in group carry the hose twice. Other group performed series of BTTW, People’s Chair, and alternating single leg deadlifts. Groups switched and repeated. We all the Cusacked our kettlebell to the far end wall. Pax did 20 Goblet Squat, 20 Merkins, and an all pax 20 count of People’s Chair. This…was…challenging! YHC dispatched himself very quickly following this as group was held in suspense before see it was only YHC’s snot rocket fire 1! Back to work. 20 Goblet Squats, 20 merkins, 10 each single leg deadlifts, and an each pax 20 count of BTTW. Many grunts and choice words during this time! Group recovered for YHC to fire snot rocket #2 away from the group to a few cheers.
Group moved over to the low wall for a series of Irkins, Dips, and Dirkins. Counts were 15 and then 10. Back to the kettlebells for a series of OYO exercises for 20 counts. Exercises were: Swings, Figure 8, and Halos. Pax were instructed to do bell merkins until the whole group was finished. Repeato except lower rep count to 15.
Next, 2 rounds of pax performing about a 20 yard bear crawl, doing 7 lawn mowers each side with kettlebell, lunge walk back, then hold BTTW until the six was in. Cusack the bells back for Mary.
Mary: 10 counts of Midget Cookie Pouches, LSF with bell, and Pickle Pounders. Also did plank hold with 25 IC Mountain Climbers.
Announcements: Work at HS Food Cupboard tomorrow. Check 3rd F Slack. Tetanus will bring us the next Ted Talk at end of October. Details and teasers will be on 3rd F Slack as well.
T-Claps (Recognition): All the pax who’ve pushed me and posted with me at workouts. Especially, my 3rd Watch ShieldLock brothers, my 12 man BRR Boxcars team, Deadbolt for Q ing the workout that got me hooked, and Katniss, for that EH that has highly impacted my life.
Prayer: Bondo’ granddaughter Piper is home! Prayers for F3 Grandstrand and a lost brother and police officer. Katniss took us out. Honor to lead. Here’s to the next year of getting faster, stronger, and probably crazier!