YHC had pre-blasted the possibility of a field trip plus with RUNE going on, I knew this would play well into the pax need for miles as well. YHC ran into Emeril and Vasoline during EC and they made an audible to go ahead and head over to Cletus. Emeril said he needed only 1.6 miles during the workout and he would stop there. Â Thank God his watch died out, otherwise Emeril would still be standing in the middle of Grigsby Ave. but YHC recorded 2.07 miles for the workout. Â Mission accomplished! We even had an FNG along for the ride. Â Welcome FNG Elton!
FNG’s: Welcome Elton! Respect.
Warm Up: SSH x 30, Good Mornings and Frankenstein’s.
The Workout: It was all about the mosey field trip today.  We stopped along the way down to the Bass Lake trail several times. Stop 1: 5 burpees, 10 merkins, 20 squats. Stop 2: Repeato but add also Sir Fazio Arm Circles (F/R).  Stop 3: Half the group does People’s Chair on the dugout while other half does 20 Mountain Climbers in cadence.  Switch.  Stop 4: 5 burpees, 10 merkins, 20 squats.  Continue mosey to a new and different rock pile. It’s about .8 miles from the flag to this rock pile for any future Q curiosity.  These rocks…are NOT Womble rocks!  Somehow they are all bigger and more dense, therefore heavier! YHC initially grabbed a bit smaller rock until Doc questioned the move and so I upgraded.  Accountability (or rock shaming) this is what F3 is all about… we make each other stronger!
Rocks were used in a descending ladder of 15,10, and 5 counts of the following exercises: Curls for the girls, shoulder press, rock spanks, toe taps, Tricep presses. Â Each series was interrupted by 5 burpees OYO. Â Finished all exercises with 30 ct. Rut Rows. Â Return of rocks and mosey back up the hill toward Womble again.
Stop 5: 5 burpees, 10 merkins, 20 squats. Stop 6: two groups again. 1 group holds BTTW’s while other group did a dozen hand-release merkins.  We then moseyed back to the tennis court.
We then did a series of 1:4 ratio Jack Webb sprints across the court. Â We went up to a five count and circled up for Mary.
Mary: Box Cutters And Pickle Pounders closed us out.
Announcements: Sign up genius is live for 3rd F Town of HS mulch project. Our community needs our help.
T-Claps (Recognition): FNG Elton putting in a solid first F3 appearance. Good amount of EC from Emeril, Vasoline, Yogurt, Abe, YHC, and Go-Gurt. Great to see Crablegs out there today!
Prayer: Pablo and Martini and their families in this time of grief.  Our Nation, those that are exhausted by life’s going on’s right now. Whether we know it or not, there’s a lot hanging over all our heads these days. Don’t be afraid to tell your fellow pax how you really feel or what you really need.  Just because a pax keeps posting doesn’t always mean everything’s ok.  It’s great to post, but there are more facets to life than just the first F.  Be a 2nd or 3rd F to a fellow pax.  Always an honor to lead men!
That’s a Big Weinke
/in Red October/by DauberFNGs: Â None
Warm Up: Â The rain held off. Â Red October PAX joined the PAX from Mutiny. Â Dauber led the warmup with good mornings, Daisy pickers, overhead claps, seal claps and sir Fazio arm circles (f/b), 25 SSH.
The Workout:  I brought a poster listing a bunch of kettlebell exercises.  After turning 50 I need reading glasses and opted for a huge weinke.  See picture.  After each 25 rep exercise, we caught our breath doing core exercises that included planks, LBCs, WW IIs, leg lifts, 6 inches, catalinas, erkins…At one point we moseyed to the wall for a 10c X 4 BTTW and people’s chair. R&R but doubled the time.  Fun.
Mary: Â joined FedEx with some static stretches, pickle pounders, planks, Â merkins, hammers, H2M, etc.
Announcements: Â Bass Lake mulch sign up. Â See Slack. Â FV PAX check FB.
T-Claps (Recognition): Â welcome back kotter (Modify)!
Prayer:  FedEx took us out.  Lots of unspoken.  Prayers for Noah’s Ark’s M, recent graduates, first responders, gov’t leaders; PAX who are grieving with loss of a family member; injured PAX; everyone trying to improve their relationships with others.
Bounds & Strides
/in Paradise City/by PikachuFNGs:
Nope.
Warm Up:
Warm up lap with SSH x20 IC, 5x burpees, 10x Daisy Pickers IC, 10x Merkins, and 10x Frankensteins.
The Workout:
We moseyed over to the large parking lot where YHC lead the group through a lap with some cone markings. Pax did an exercise of their choosing x10 in the far corner from the cones – exercises repeated each lap.
After the first lap the next three laps had pax bounding through the first half of the cone runway. The following three laps were counterclockwise and had pax striding through the entire length of the cone runway.
Pax took a cooldown around the course and then met at the bottom of the road coming off the ramp. After a squat hold it was a jailbreak to the basketball court via the road.
Mary:
We circled up on the courts for a little yoga – runner’s pose and pidgeon pose.
Announcements:
RUNE
T-Claps (Recognition):
Prayer:
Modify as Needed
/in Running 4 the John/by RedenbacherYHC started the pre-blast talking up the route on Crossway but I had to modify my route and cut through the greenway. Cowboy decided to join me and it was great catching up with him along the way.
EC: Aquaman, Bernie, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Pablo, Redenbacher, Skidmark
FNGs: Not today
Warm Up: Say Whaa
The Workout: Reverse Turkey Leg was the route
Mary:Â MIA
Announcements: Rune, check Slack and Facebook
T-Claps (Recognition):
Prayer: Pablo, Particle Board, Rainmaker for the loss of their mother. Cupid for the recent loss of his Gran Dad. Unspoken.
YHC took us out. Always an honor to lead
I Almost Forgot the Words
/in Any Given Sunday/by Fanny PackAn absolutely great morning for running. Great sunrise over Bass Lake and 5 pax showed up for YHC’s first Q of a running only workout.  Thanks to Mookie for lending me the reins this week! Great running with Maybelline for a 4+ Downtown route during the EC.
EC:Â Maybelline and Fanny Pack
FNG’s: None.
Warm Up: Today is Flag Day so YHC naturally called for the first exercise to be the Pledge of Allegiance. During the proceedings, one pax commented, “ I almost forgot the words…”. Sometime YHC forgets that not everyone works in a school like me and recited the Pledge daily.  Windmills, Frankenstein’s, and Willy Mays Hayes. Then we were off.
The Workout: Through the ball fields, down the greenway, and around the lake and back for a multi terrain 5 plus miles with the pax primarily staying together. At one point, UTI asked YHC if we’d head through Sugg Farm on the way back. YHC was done running on mulch, so we remained on the greenway for the return trip. As it turns out, even though YHC isn’t a “runner”, I got the timing right on my first running Q as we got back to the flag from both EC and ME routes with 2-3 mins. To spare. Solid work men!
Mary: Some downward dog and runners pose to close out.
Announcements: Bass Lake mulch project. Sign up for a time slot on Slack.
T-Claps (Recognition): Maybelline getting back out in the gloom after a hiatus and for hitting both EC and ME.
Prayer: Those pax who’ve lost family (Pablo, Martini, Oboe). Our country and nation, many people struggling to survive and thrive when so much doesn’t make sense.  We need the Father’s peace more now than ever.
Honored to run with you HIM’s today!
Abs are made in the kitchen
/in Ground Pounder/by ForcepsAbs are made in the kitchen, but we tried the traditional route of exercise. This workout was brought to your courtesy of Led Zeppelin.
FNG: None ;(
5 HIMs showed up to GP this morning.Â
WarmUp:
10 Good Mornings, 10 Daisy Pickers, , 10×3 ct Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10×3 ct Windmills, 30 ct Pigeon Pose, 20 SSH
Workout:
Mosey to the Wall of Pain
Rock work:
Mosey to the Rock Pile. YHC asked the PAX to select medium sized rocks. Redenbaucher’s rock may not have met code and Farva’s was overcompensating. Rotate rocks between exercises.
Return Rocks and mosey back for Mary
T-Claps: Redenbaucher put in 10 miles before the workout.
Announcements: Â F3 10 yr anniversary in January (Capefear hosting). Discussed adding an emergency contact to Slack contact info & Bass Lake Mulch Project sign up is open,
Prayer Requests: Prayers for our men in blue, County, State and Country Leadership, prayers for Cupid’s, Pablo, Particle Board and Martini’s families. Prayer for those suffering physically or financially.
Pyramids and Animal Suicides
/in Crazy Ivan/by DawgpoundEC EC:Dawgpound Emeril Vasoline
EC: Dahmer, This is when Emeril and Vasoline defected to Cletus
Yoga EC: Dawgpound
FNGs: Not today
Warm Up:
A quick lap around the parking lot and circled up for the original South Wake Warmup
20 Side Straddle hops
10 Good Mornings
10 Forward/Backward Fazio Arm Circles
10 Hillbillies
10 Imperial Walkers
The Workout:
It was an ambitious workout. This thing evolved throughout the week. I removed Turkish Getups and replaced them with Thrusters. I was going to have sprints and then I thought when was the last time we did a good bit of bear crawls. With RUNE going on we need to make sure we work on strength and not just running. I was hoping more guys would have been here instead of just running.
We worked on our duck walk form. Â We want to look more like this:
I thought I started out good but lost form as I went. It is a lot harder then I’m used to.
Each of the suicides was an out and back. We went to two spots, then four, then 6, then 8, and finally 10 spots.
We ran out of time to finish the whole thing. It is a bummer. I will revisit this again and maybe we will get through the whole thing.
Mary:
One Set of Midget Love Handles
Announcements:
Check your local slack channel.
T-Claps (Recognition):
Prayer:
The McKeon Boys
Martini
Possum Trot
/in Possum Trot/by FramFNGs: Welcome Brownie!!
Warm Up: 1 lap around tennis courts SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Speed hops (side to side/ front to back)
The Workout: two groups 1 football 3 stages of throwing and catching. Round 1 drops equal 1,2,3 burpees. Run to fence with 25 lbs weight between throws. PAX not throwing/catching call out random exercises at each stage of throws rotate through group. Do burpees after each PAX member throws. Round 2 double burpees 2,4,6 for drops and one throw with a frisbee. Total burpees 80+ PAX that can throw and purposely catch 5. PAX that challenged us to be leaders 1. (thanks for the leadership advice Pots)
Mary: Incorporated in workout.
Announcements:
T-Claps (Recognition):
Prayer: Co-worker of Sprinkler.
Isolation Blues for Red October
/in Red October/by FramFNGs: None
Warm Up: Side Straddle Hops,Imperial March, Hillbillies, Toy Soldier Fozie arm circles, Daisy Pickers, Quad Stretch, Hamstring Stretch
The Workout: Round 1 > All exercises two handed with Kettle Bell/Weight (focus on isometric exercises): Wall sit hold with press up/out/under leg hold 10 rep count. 2 build up sprints. Wall sit hold while pass weight chest high, head high and under legs. 2 build up sprints.
Round 2 > L-Shape seated 10 rep one arm press. Free hand outstretched. Isometric hold one arm press while free hand press 20 sec count. Pillar press neck high engage all muscle groups. 4 rounds of 15 sec hold / 5 sec rest. Shoulders on wall/make body into table. Single arm chest press 10 reps/ free hand straight out. Repeat other arm. Iso hold single arm press free arm vertical raise 20 sec count. Pillar press waist high engage 4 rounds of 15 sec hold / 5 sec rest
Mary: Dauber led yoga stretch sequence.
Announcements:
T-Claps (Recognition):
Prayer:
2,000 Rep Dora, Sheepdog Style
/in Sheepdog/by FarvaFNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)
Mosey to the back for the kickboxing that was mentioned in the pre blast
Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos
Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and  running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick
These Stones are Different!
/in Cletus/by Fanny PackYHC had pre-blasted the possibility of a field trip plus with RUNE going on, I knew this would play well into the pax need for miles as well. YHC ran into Emeril and Vasoline during EC and they made an audible to go ahead and head over to Cletus. Emeril said he needed only 1.6 miles during the workout and he would stop there. Â Thank God his watch died out, otherwise Emeril would still be standing in the middle of Grigsby Ave. but YHC recorded 2.07 miles for the workout. Â Mission accomplished! We even had an FNG along for the ride. Â Welcome FNG Elton!
FNG’s: Welcome Elton! Respect.
Warm Up: SSH x 30, Good Mornings and Frankenstein’s.
The Workout: It was all about the mosey field trip today.  We stopped along the way down to the Bass Lake trail several times. Stop 1: 5 burpees, 10 merkins, 20 squats. Stop 2: Repeato but add also Sir Fazio Arm Circles (F/R).  Stop 3: Half the group does People’s Chair on the dugout while other half does 20 Mountain Climbers in cadence.  Switch.  Stop 4: 5 burpees, 10 merkins, 20 squats.  Continue mosey to a new and different rock pile. It’s about .8 miles from the flag to this rock pile for any future Q curiosity.  These rocks…are NOT Womble rocks!  Somehow they are all bigger and more dense, therefore heavier! YHC initially grabbed a bit smaller rock until Doc questioned the move and so I upgraded.  Accountability (or rock shaming) this is what F3 is all about… we make each other stronger!
Rocks were used in a descending ladder of 15,10, and 5 counts of the following exercises: Curls for the girls, shoulder press, rock spanks, toe taps, Tricep presses. Â Each series was interrupted by 5 burpees OYO. Â Finished all exercises with 30 ct. Rut Rows. Â Return of rocks and mosey back up the hill toward Womble again.
Stop 5: 5 burpees, 10 merkins, 20 squats. Stop 6: two groups again. 1 group holds BTTW’s while other group did a dozen hand-release merkins.  We then moseyed back to the tennis court.
We then did a series of 1:4 ratio Jack Webb sprints across the court. Â We went up to a five count and circled up for Mary.
Mary: Box Cutters And Pickle Pounders closed us out.
Announcements: Sign up genius is live for 3rd F Town of HS mulch project. Our community needs our help.
T-Claps (Recognition): FNG Elton putting in a solid first F3 appearance. Good amount of EC from Emeril, Vasoline, Yogurt, Abe, YHC, and Go-Gurt. Great to see Crablegs out there today!
Prayer: Pablo and Martini and their families in this time of grief.  Our Nation, those that are exhausted by life’s going on’s right now. Whether we know it or not, there’s a lot hanging over all our heads these days. Don’t be afraid to tell your fellow pax how you really feel or what you really need.  Just because a pax keeps posting doesn’t always mean everything’s ok.  It’s great to post, but there are more facets to life than just the first F.  Be a 2nd or 3rd F to a fellow pax.  Always an honor to lead men!