A pax came in a terrible mood and left feeling encouraged… maybe it was the burpees. Another pax gave blood yesterday and struggled at times but was asked several times by his brothers if he was alright. Another pax completely hauled ass up the Abyss and was met by pax willing to finish the mosey back to the flag and pick up his six when he was running low on gas. Guys finished SSH’s for the opposing team to pick up their six. Several guys including YHC grind out the workout despite aches and pains and limitations. At the end, a pax needs a kettlebell for tomorrow and like 3 pax talk about how to get him one and 1 gives him his own kettlebell out of the trunk.  All of this and more examples like them happened at Disney today…plus…we worked out.  Why did this happen? Because this is F3. Its great how a beatdown can help us help other brothers and be our best more than just physically. It was my honor as Q today to help set the stage for that.
EC:Â Mookie, Dawgpound, Shamwow!, Dahmer, Fanny Pack
FNG’s: Today would’ve been a good one for it
Warm Up: Good Mornings, Windmills, Chinooks, Frankenstein’s
The Workout: Split into two even teams for whole workout. Â A little competition goes a long way! Teams Burpee Indian run around the soccer field in opposite directions and back to the flag. Team 2 wins! No penalty yet…mercy given during round 1.
Next, teams burpee Indian run to the large lot where the challenge is a 4 Corner stack up. Â 5 dirkins, run, 5 dirkins, 10 squats, run, 5 dirkins, 10 squats, 15 irkins, run, 5 dirkins, 10 squats, 15 irkins, 20 SSH IC. Team 2 wins again. Penalty is 5 burpees while winners plank hold. Not too bad..,
Mosey to the abyss. Each team on each side of the stairs. Teams send 1 pax at a time down the stairs, 5 star jumps, and back. While pax at the top complete an AMRAP exercise called by YHC. When each pax returns, exercise changes. We did two rounds of the whole team line before finishing.  Exercises were: merkins, squats, Freedom Hammers, Shoulder Taps, lunges, WW2’s, Nipplers, squats, LSF’s, Diamond Merkins, Lunges, and Freddie Mercury’s. All pax came out of the Abyss alive and Team 2 edged it out again. Penalty was 10 burpees with the winning team doing a squat hold.  Then we all did 5 burpees because even though we were two teams, we are all brothers in F3. Burpee Indian run back to the flag where there was ample picking up the six. Lots of smoked pax led to quite a broken line.  But, nevertheless, team 1 finally wins.  Shamwow! Calls 10 absolutions upon team 2.
Mary: H2M southwake style, 15 each side, 5 burpees, 15 Box Cutters, 5 Star Jumps, 15 Pickle pounders. It was a great day!
Announcements: YHC has the Q at Ivan tomorrow to finish the 5 pack Q with EC. Â New AO in Garner in lieu of Detox. Â Hardy will be the very first F3 ninja warrior.
T-Claps (Recognition): All the pax today… did you see above?
Prayer: FloJoe wife got a good gig, Quiver’s friend with ALS. Shamwow! Took us out.
Angry Teenage Music
/in AO Post, Crazy Ivan/by Fanny PackThe 5 day Q Tour made its last stop at Crazy Ivan where the deck of cards told us what to do, we couldn’t quite find all the Jokers, and where heavy music was played again as promised. 5 strong men joined YHC in the underworld to move some kettlebells and kick off the holiday weekend! Before we started, Dawgpound made mention that we should field trip it upstairs to the outside of the parking deck where the air circulation was better. YHC denied that request… this is the underworld! Buford took notice of the playlist of heavy tunes very quickly and mentioned it was for angry teenagers. YHC’s response, “yeah, or angry 40 year old men…let’s get going”.
EC:Â YHC
FNG’s: None
Warm Up:Â Good mornings, Fazio Arm Circles, Hillbillies, Willy Mays Hayes, Imperial Walkers, SSH.
The Workout: The deck told us what to do. Â The timer was a pax going over to the wall to do BTTW for a 20 IC self count. Exercises were AMRAP while the timer pax was gone. YHC split the deck in to 2 rounds based on time, so we spent about 18 minutes in each series.
Round 1: Spades (Swings), Clubs (Clean/Jerk), Hearts (Bell Merkins), Diamonds (Lawnmover rows) Jokers (burpees… joker only got us once this round)
Round 2: Spades (single leg deadlifts), Clubs (Figure 8), Hearts ( Boobity Boobitys), Diamonds (Halos), Jokers (Absolutions). Â Once again… Joker only got us once even though YHC threw two extras in the deck. Go figure… When finished we turned over the next card…Joker
Mary: Midget Cookie Pouches x 30, Midget Live Handles x 15 each side, Curls for the Girls x 10 each arm, LSF with kettlebell x 20.
Announcements: Sign up to mulch. Â Dawgpound And Emeril will be doing a Steel Mace workout in the parking deck every Tuesday starting next week. Â Non official AO, but come get stronger!
T-Claps (Recognition): My ShieldLock brother Tetanus, for hitting his first 5 pack while coming to all my Q’s this week.  That’s what it’s all about brother.
Prayer: Those traveling, our nation, our leaders.  Pax in recovery and freedom for them.  YHC took us out.  Thanks too all pax who came out to support my Q’s this week. Thanks for taking the ride with me!
Fully Involved
/in Disney/by Fanny PackA pax came in a terrible mood and left feeling encouraged… maybe it was the burpees. Another pax gave blood yesterday and struggled at times but was asked several times by his brothers if he was alright. Another pax completely hauled ass up the Abyss and was met by pax willing to finish the mosey back to the flag and pick up his six when he was running low on gas. Guys finished SSH’s for the opposing team to pick up their six. Several guys including YHC grind out the workout despite aches and pains and limitations. At the end, a pax needs a kettlebell for tomorrow and like 3 pax talk about how to get him one and 1 gives him his own kettlebell out of the trunk.  All of this and more examples like them happened at Disney today…plus…we worked out.  Why did this happen? Because this is F3. Its great how a beatdown can help us help other brothers and be our best more than just physically. It was my honor as Q today to help set the stage for that.
EC:Â Mookie, Dawgpound, Shamwow!, Dahmer, Fanny Pack
FNG’s: Today would’ve been a good one for it
Warm Up: Good Mornings, Windmills, Chinooks, Frankenstein’s
The Workout: Split into two even teams for whole workout. Â A little competition goes a long way! Teams Burpee Indian run around the soccer field in opposite directions and back to the flag. Team 2 wins! No penalty yet…mercy given during round 1.
Next, teams burpee Indian run to the large lot where the challenge is a 4 Corner stack up. Â 5 dirkins, run, 5 dirkins, 10 squats, run, 5 dirkins, 10 squats, 15 irkins, run, 5 dirkins, 10 squats, 15 irkins, 20 SSH IC. Team 2 wins again. Penalty is 5 burpees while winners plank hold. Not too bad..,
Mosey to the abyss. Each team on each side of the stairs. Teams send 1 pax at a time down the stairs, 5 star jumps, and back. While pax at the top complete an AMRAP exercise called by YHC. When each pax returns, exercise changes. We did two rounds of the whole team line before finishing.  Exercises were: merkins, squats, Freedom Hammers, Shoulder Taps, lunges, WW2’s, Nipplers, squats, LSF’s, Diamond Merkins, Lunges, and Freddie Mercury’s. All pax came out of the Abyss alive and Team 2 edged it out again. Penalty was 10 burpees with the winning team doing a squat hold.  Then we all did 5 burpees because even though we were two teams, we are all brothers in F3. Burpee Indian run back to the flag where there was ample picking up the six. Lots of smoked pax led to quite a broken line.  But, nevertheless, team 1 finally wins.  Shamwow! Calls 10 absolutions upon team 2.
Mary: H2M southwake style, 15 each side, 5 burpees, 15 Box Cutters, 5 Star Jumps, 15 Pickle pounders. It was a great day!
Announcements: YHC has the Q at Ivan tomorrow to finish the 5 pack Q with EC. Â New AO in Garner in lieu of Detox. Â Hardy will be the very first F3 ninja warrior.
T-Claps (Recognition): All the pax today… did you see above?
Prayer: FloJoe wife got a good gig, Quiver’s friend with ALS. Shamwow! Took us out.
Thunder at Ultimate – 01Jul20
/in AO Post, Thunder/by PikachuFNGs: None tonight
Warm Up:
SSH x10 IC, Daisy Pickers x10 IC
The Workout:
Ultimate frisbee. First 15 minutes each disc drop was 3x Merkins, next 15 minutes it was 3x squats, last 15 minutes it was exercise free.
Mary:
Walk back to the shovel flag.
Announcements:
4th of July workout at Womble. 7.4 mile run with 1776 reps of exercises. U-Turn and Groundpounder still open.
Forceps 3 year anniversary Q at Groundpounder on the 4th.
No mulching at Bass Lake this weekend.
3rd F meeting at 0530 at the Holly Springs/Crazy Ivan parking deck.
T-Claps (Recognition):
Hardy for the final touchdown!
Prayer:
Our country as a whole. Pax have a few extended family members that are dealing with loss.
Called It!
/in AO Post, Running 4 the John/by PikachuSkidmark and YHC were texting the night before about what we expected number wise. RUNE had caused Running 4 the John to be a very popular option, frequently with 5+ HCs and over 15 pax. Jokingly I said we would probably only have 5 – turns out I was spot on.
No EC aside from Vasoline running over from home.
FNGs: None of those either
Warm Up:
SSH x10 IC, Daisy Pickers x10 IC, Good morning x10
The Workout:
5.71 mile loop per Garmin. Fast group this morning – no one got over 6 miles. YHC was nice and had us go clockwise so that we would get all of the hills out of the way up front.
Mary:
Not today
Announcements:
July 4th special offering from Skidmark – Womble at 0600. No Bass Lake mulching this weekend.
3rd F meeting Wednesday July 8th at 0530 at the Crazy Ivan parking deck.
T-Claps (Recognition):
All of the RUNE pax who put in serious work over June. Special t-claps to team Pikachu for the win!
Prayer:
Our country. Pax with injuries themselves or within their families.
Give Me Liberty, or Give Me Suicides – Patrick Henry (probably)
/in AO Post, Kennys Grave/by GamecockThat’s the real quote. No need to look it up. In honor of Independence Day, we stepped into our role as minutemen and walked in line formation against the British.
FNGs: None
Warm Up: Mosey Lap, Good Mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Michael Phelps
The Workout: Suicides with the cutbacks set every 3 parking spaces. 5 cones total. In between runs, we would “walk” straight through the parking lot stopping at each cone to perform an exercise. Then “walk” back to the start with another set of exercises.
*Suicides*, Dulkwalk to 10 squats (50 totoal), Bearcrawl to 5 merkins, *Suicides*, Lunge walk to 10 lunge pulse, Crab walk to 5 Carolina dry docks, *Suicides*, Frankenstein to 5 burpees, Mosey to 10 shoulder taps, *Suicides*, Toe Lunge to 10 calf raises, Inchworm to 5 turkish get-ups.
That’s enough of that. We moved to the Red, White, and Blue exercises.
Recovery Mosey, Wall Sit w/ seal and overhead claps, Balls to the Wall. Redbull Smurfjacks, Werkin, Bobby Hurley.
Mary: LBCs, Freddie Mercury, American Hammers, Low Slow Flutter, Boat Hold, Plank Hold, Have a Nice Day
Announcements:Mulch sign up, Norm Picking up KG co-Q, July 4th 1776 workout
T-Claps (Recognition): All who came out
Prayer: Modify as he steps back, Buttermilk’s recovery
Garmin Challenge
/in AO Post, Speed Racer/by Skidmark5 pax answered the alarm and pushed to tiger blood to increase speed and VO2 max. This mornings workout used the garmin race pace predictor for pace intervals. One near merlot and when i say near there may or may not have been dry heaving. Makes you want to come out next week huh. 2nd F followed in Skidmark’s driveway
3 for EC: fumunga, Mr. Terrific, Skidmark
FNGs: none
Warm Up: leg swings side to side and front to back, .5 mile mosey
The Workout: Ladder work
400 at short interval pace, 400 recover
800 at garmin 5k pace, 400 recover
1600 at garmin 10k pace, 800 recover
800 at garmin 5k, 400 recover
400 at short interval pace, cool down
Mary: sweating
Announcements: 4th of July workout, no mulch this week
T-Claps (Recognition): this was hard today, good job
Prayer: coworkers health, addictions, lots of prayers for family and friends
Hey Man… You…Do You…OK?
/in To Be Determined/by Fanny PackWith RUNE in the books, YHC had pre-blasted an extremely run limited AO this morning to give the legs a rest. I even implored the runners (so many enthusiastic and great ones) in this group to go visit Run for the John if they wanted to run. Â So you had your choice between 1/2 mile and 6-7 mile workouts. Â YHC was determined to smoke the beach muscles of every pax who posted.
EC: Nemo, Fanny Pack, Yogurt
FNG’s: No sir.
Warm Up: SSH x 20, everything else 10 counts including Overhead Claps, Seal Claps, Good Mornings, Daisy Pickers, Moroccan Night Clubs. YHC also called for 20 merkins and 20 offset grip R/L merkins before we set off.
The Workout: Under the shelter for DORA variation. No running partner. 1 partner did 50 LBC single count, while other partner exercised.  Exercises were: 100 dirkins, 200 step-ups, and 300 dips. FloJoe and Hardy were all of a sudden sitting around like, “yeah… we’re done”. They busted this DORA out!
Next, onto rock work.  Everyone grabbed a rock and a parking space.  During this time, Yogurt, Nemo, and YHC had some back and forth about rock size, location of parking spot etc. Simple response was, “Hey man, you do you, ok??? We did a series of each pax bear crawling on their parking space, grabbing the rock and doing exercises before crawl bearing backwards only to start again. We did 3 series of each rock exercise by counts of 20,15, and 10.  Exercises were Curls for the Girls, Tricep Press, and over head press giving us 9 total round of this sequence with 3 extra sets of ab work between which included 20 counts of WW2, LSF, and Hello Dolly’s.
On to a short rock circle consisting of 20 count IC Wonderbras, 20 chest Press, 20 rut rowsIC, 20 chest Press, then finished with 20 standard merkins before Cusacking the rocks back home. Mosey in for Mary.
Mary: H2M 20 count IC, Heel Taps 20 count IC.
Announcements: Mulch… do it!
T-Claps (Recognition): Tetanus for being my shield lock brother and supporting this crazy  weeklong Q thing I’m doing.  Yogurt for usually being the oldest but destroying EVERYONE!
Prayer: Those with addictions for freedom. YHC took us out. Â On to stop #4. Â Thanks fellas for pushing me to be my best version of myself!
Tire-go-Round @ Prison Yard
/in Prison Yard/by FramFNGs: None
Warm Up: Mosey to 4 corners of building and explain exercises. 10 SSH, 10 Imperial Walkers, 10, Hillbillies.
The Workout: At each station PAX had to do abs of choice, arms, legs using a 15 count in cadence. Station 1 > weights and kettle bell (curls/tries/press & goblet squats) Station 2 > 12 lbs sledge swings on big tire & fast feet on small tire. Station 3 > Front Raises with fire hose. Squat with med ball press and release. Station 4 > Sand bag toss (hit ground and leave body) Pain stick (anything upper body) After 3 exercises rotate to next station. 1 person would drag the tire from station to station and pass to a new person. Every lap around the circuit took 5 burpees off the 50 burpees in the bank. Circuit timer was set at 30 min. Team did 10 burpees OYO at the end…the tire only made 8 laps around the circuit.
Mary: Hamstring and Hip/Glute stretch
Announcements: Sign up for Mulch at Bass lake, Prison Break (in beta) after Prison Yard.
T-Claps (Recognition):
Prayer: Kid battling cancer (Roger-Roger). (New Mexico) friend is seeing some recovery progress from Leukemia. (FRAM) wife going in for health screening from feeling bad. (Double D) Pray for all the tension and first responders during this time. All spoken and unspoken prayers. New Mexico took us out.
Just in time.
/in AO Post/by Coal AshFive for some rock work at Downtown Train.
FNGs: None
Warm Up: 20 burpees OYO, SSHs, Merkins, Good Mornings, Daisey Pickers, Hamstring Stretch
The Workout: Mosey’d to rock pile for some rocks and headed to the parking garage for a full body workout. Completed the following sets:
Set 1: Curls for the Girls (x 15, 20, 25), Tricep Extensions (x 15, 20, 25), Peoples Chair (10 second count each PAX x 2)
Set 2: Shoulder Press (x 10, 15, 20), Rut-Rohs (x 10, 15, 20), Bus drivers (x 10, 15, 20), lap around parking garage
Set 3: Chest press (x 15, 20, 25), Overhead chops (x 15, 20, 25), SSHs (x 40)
Set 4: Squats (x 15, 20, 25), Curtsy Lunges (10 each leg x 3), calf raises (20 x 3), LBCs (x 50)
Mary: 10 burpees OYO, American hammers x 25, leg raises x 10
Announcements: July 4, 1776 workout led by Skidmark
T-Claps (Recognition):
Prayer: Nemo’s friends, co-workers, neighbors dealing with Covid.
That’ll Make You Feel Alive!
/in AO Post, The Nest/by Fanny PackStop #2 on my self imposed 5 day Q and EC tour.  This time, YHC hit the cozy confines of The Nest down in the heart of Fuquay-Varina with the promise of getting in some last day RUNE miles and to see some FV brothers I don’t see in the gloom so much. The Nest is an AO with quite a few features and lots of options for a solid Q.  One feature worth noting today would be road rash on the back and knees doing exercises today.  Good amount of gravel in the skin. It’s not a Possum Trot level surface, but many places at the Nest are not friendly.  This includes the grass.  Word of wisdom, don’t do burpees or merkins in the grass down by the entrance! You, like Buttermilk, May get to feel very “alive” if you do.  Not sure if it was fire ants, sand burs, or just grass thorns, but Buttermilk got some in his hands and apparently it’s not pleasant!
EC: Fanny Pack, Dovetail, Gamecock, 16 Bit, Boy George, Norm, Buttermilk.
FNG’s: Too soupy???
Warm Up: Circled up for Good Mornings, IW’s, HB,s, Frankenstein’s, Fazios, and Chinooks.  Mosey up to the street.
The Workout: With it being the last day of RUNE, YHC knew and pre- blasted there would be a fair amount of running. Ended up with about 2.5 during the workout today. Pax drew the 7 of Diamonds to get that done today.  Each corner around the perimeter of the park for each round had: 7 burpees, 14 WW2’s, 21 Jack Webb’s ( 7 merkins with 21 air presses), and 28 Shoulder Taps. Pax all did a great job of taking duty and calling counts.
Mosey to wall and partnered up. 1 partner does People’s Chair while other bear crawls to the curb and does Irkins to a 5 count, bear crawl back.  Switch. We did this on a descending count of Irkins from 5 to 1.
There was some mumblechatter and disagreements about mileage today so YHC wanted to put that to bed by calling a mosey loop in the parking lot followed by an Indian run that gave us a couple more spins around the lot. Return to the shovel flag for Mary.
Mary: Freddie Mercury’s, Plank Holds (standard and chill cut/2 rounds). Have a nice day.
Announcements: Mulch. Sign Up.
T-Claps (Recognition): Plenty of EC today!
Prayer: Finkle to finish strong on a software engineering class he’s doing.  Dovetail stepped up to take us out.  Honor to lead in a new place. Gotta get down to the FV more often.