A foggy morning for a start of Mutiny/Red October. Forceps led the warmup before taking 4 PAX to Mutiny. Remaining 6 PAX grabbed their kettlebell and met up under the shelter after the joint warmup. Great seeing R-22 back in the gloom! He’s getting ready for Wrightsville!
FNGs: None
Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Imperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose
The Workout: Lots of 3 (10 count exercises) with Rinse & Repeat.
Exercises included: Alternating leg ups on wall (R/L) with one hand carrying kb, goblet squats, single arm thrusters. R&R
Lawn mower pull (R/L), Rut-rows, tricep extension. R&R
Figure 8s, Bus Drivers, Midget Love handles. (R&R)
Simbas – new exercise. Lunges forward and present kb to the sky; two hand upward rows, ground pounders. R&R
Mosey to wall (without kb). 15 count BTTW, 15 count People’s Chair. R&R increasing count to 20; the 25.
20 count kb swings. R&R.
Whiling leaning on picnic table, 10 count arm pull (R/L), on knees, 10c o/h press, on six, knees elevated, 10c chest press. R&R.
Mary: Mutiny PAX joined us for ab workout that included LBCs, American hammers, Freddy Mercury, H2M, Box Cutters, Have a nice day.
Announcements: Holiday party.
T-Claps (Recognition): CSAUP PAX; great to see R-22 back out in the gloom. EC – LED, others? Thanks for coming down to Mutiny Forceps!
Prayer: Dauber led us out. Reach out to someone over the holidays; sadness and sorrow for many. Raise them up. Prayers for heart surgery of a PAX friend; PAX traveling; Pax injured. Unspoken.
Thank you men for the privilege to lead you this AM. -Dauber
Week 3 Day 3
/in I got 5 Onnit/by EmerilEC: Roger Roger showed up for it but stayed in the truck. Didn’t want to get moist
FNGs:Nope
Warm Up:
N/A
The Workout:
Onnit Yoga
Mary:
N/A
Announcements:
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Brittney – Coworker of Mr. Terrific – Her father is ill and she’s down in Florida staying with him.
Emeril’s Dad
Pablo’s Dad
Week 3 Day 2
/in I got 5 Onnit/by EmerilEC: Deadbolt, Emeril
FNGs:Nope
Warm Up:
Onnit Warm up
The Workout:
Onnit Work Fast Recover Faster
Mary:
Onnit Cooldown
Announcements:
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
Week 3 Day 1
/in I got 5 Onnit/by EmerilEC: Emeril, Flanigan
FNGs:Nope
Warm Up:
Onnit Warm up
The Workout:
Onnit Stand your Ground
Mary:
Onnit Cooldown
Announcements:
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
F3 is like a box of chocolates…
/in AO Post, Purple Cobra/by UTIEC: Axe, Dahmer, UTI, 187
ECers returned to the lot to watch Quiver, Maybelline and Tetanus roll in. The mumble chatter was ON so it wasn’t until near start time that we started to talk about who was Qing. Someone proclaimed that Gump was slated for the Q. We found ourselves left high and dry like an adult man waiting for a bus with a box of chocolates in his lap. What do you do when you find yourself waiting with a snack. You start eating it! Sometimes a workout can be like a box of chocolates. The Q sheet tells you one thing but you really never know what you are going to get!
FNGs: Not Today!
Warm Up: 187 Opened the box – SSH, Merkins, Imperial Walkers, Hill Billies
The Workout:
1st Chocolate – 187 flavored, aftertaste of exotic animals (no Dodo birds!?)
2nd Chocolate – UTI flavored (ew…), the buttered popcorn jellybean of chocolates
3rd Chocolate – Dahmer flavored, tastes like pennies
Mary: We aren’t smart men, but we know what love is… WE GAVE MARY ALL THE CHOCOLATES (Don’t tell Jenny)
Announcements: Xmas Party, Oakwood 24 – see the slackverse and M4L for details
T-Claps (Recognition): Tetanus – He has only been F3ing for a short time but he is on the Q sheet for Tiger Blood this week. He says he is on rev5 of his winky. Come show him some support!
Prayer: Continued thoughts for Quiver and for our missing Q who was not feeling well this morning – Feel Better Gump!
You Will Feel the Bern
/in Paradise City/by BernieGreat to be back in the gloom. It’s been quite some time. Pax rolled in along with some fog, and off we went.
PAX: Bernie, DOA, Full House, Snap
EC: Bernie, Full House
FNGs: None
Warm Up: 4-Corners:
Mosey to bottom of ramp – SSH X 10 IC
Mosey to top of ramp – Hillbillies x 12 IC, Good Mornings x 12 IC
Mosey to opposite side – Squats x 10
Mosey to bottom – Dips x 20
Mosey to bottom of ramp
The Workout: Suicide Tabata
Marked off 3 distances on the ramp (roughly 20 yards apart) for suicides.
Started with the suicides above and then performed 8 rounds of 20sec exercises and 10sec exercises. There were 4 sets of these with the suicides above in between each set. Definitely felt the ‘Bern’ in this one.
Set 1: 8 times non-stop
Suicide run
Set 2: 8 times non-stop
Suicide run
Set 3: 8 times non-stop
Suicide run
Set 1: 8 times non-stop (alternate legs each round)
Mosey to the basketball court for Mary.
Mary:
V-Up-Tucks x 15 IC
Frog Sit-ups x 15
Announcements: F3 Christmas Party
T-Claps (Recognition): DOA making his first morning workout
Prayer: Pilgrim’s dad and Crab Legs
Grateful to lead!
Bernie, Out!
Minute to Win It at Sheepdog
/in AO Post/by MartiniPAX: Sprinkler , Farva, Beater, Yosemite, Dovetail, Martini
Sprinkler, Farva and Martini for EC
FNGs: None
Warm Up: Mosey to the back of the school, SSH x 10, Windmill x 10, Good Morning x 10, Daisy Picker x 10
The Workout: Set 1 (1 minute each exercise) 5 exercises: Side Straddle Hop, High Knees, Butt Kickers, Plank Jacks, High Knees
1 Minute Rest
Set 2 (1 minute each exercise) 4 exercises: Squats, People’s Chair, Bobby Hurley’s, People’s Chair
1 Minute Rest
Set 3 – 3 exercises: Dips, Merkins, LBC (All were done 10 at a time in cadence in rotation fro a total of 3 minutes)
1 Minute Rest
Set 4 (1 minute each excessive) 2 exercises – Lunges, Step-up
1 Minute Rest
Set 5: 1 minute Plank
1 Minute Rest
1 round Howling Monkeys at recommendation of Yosemite
Combative portion lead by Dovetail
Mary: Heel Taps, WWII
Announcements: CSAUP, Christmas Party
T-Claps (Recognition): None
Prayer:Multiple
Simbas? WTF!
/in Red October/by DauberA foggy morning for a start of Mutiny/Red October. Forceps led the warmup before taking 4 PAX to Mutiny. Remaining 6 PAX grabbed their kettlebell and met up under the shelter after the joint warmup. Great seeing R-22 back in the gloom! He’s getting ready for Wrightsville!
FNGs: None
Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Imperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose
The Workout: Lots of 3 (10 count exercises) with Rinse & Repeat.
Exercises included: Alternating leg ups on wall (R/L) with one hand carrying kb, goblet squats, single arm thrusters. R&R
Lawn mower pull (R/L), Rut-rows, tricep extension. R&R
Figure 8s, Bus Drivers, Midget Love handles. (R&R)
Simbas – new exercise. Lunges forward and present kb to the sky; two hand upward rows, ground pounders. R&R
Mosey to wall (without kb). 15 count BTTW, 15 count People’s Chair. R&R increasing count to 20; the 25.
20 count kb swings. R&R.
Whiling leaning on picnic table, 10 count arm pull (R/L), on knees, 10c o/h press, on six, knees elevated, 10c chest press. R&R.
Mary: Mutiny PAX joined us for ab workout that included LBCs, American hammers, Freddy Mercury, H2M, Box Cutters, Have a nice day.
Announcements: Holiday party.
T-Claps (Recognition): CSAUP PAX; great to see R-22 back out in the gloom. EC – LED, others? Thanks for coming down to Mutiny Forceps!
Prayer: Dauber led us out. Reach out to someone over the holidays; sadness and sorrow for many. Raise them up. Prayers for heart surgery of a PAX friend; PAX traveling; Pax injured. Unspoken.
Thank you men for the privilege to lead you this AM. -Dauber
Accountability
/in AO Post, Downtown Train/by Slide RuleFNGs: Mr. Terrific (aka: Quitter)
The Workout:
We worked out, it was hard. Not a lot of mumble chatter to be heard. I tried to mix up legs / core / shoulders / chest. Got a bit more than a mile in, but I know my heart rate was up the whole time.
More importantly, though. Twice during the workout, instead of a count-hold, I asked the PAX to share. Why do you do F3? What makes you keep doing F3? What do you need from your F3 brothers during the holidays?
A quick sample of popular responses:
Accountability in Fitness is why we keep coming back. I hope we take a few moments to think about what Accountability would look like outside of a workout. I’m glad that I’m 20 pounds lighter, a few minutes faster, a lot of pullups stronger after 3 years of F3. I’m more thankful that I’ve got a group of guys who are helping me be a better husband / father / son. In 2020, my goal is to make it easier for the whole of f3SouthWake to find that if they’re looking for it.
Announcements: Christmas Party; Oakwood 24
T-Claps (Recognition): Great to see Shredder back in the Gloom, especially FNG in tow
Prayer: Oakwood 24; Family burdens; Quiver; Mental Health; More Family
R22 spotting at Mutiny
/in Mutiny/by Forceps10 HIMs posted at Honeycutt this morning – 4 HIMs showed up to Mutiny; 6 for Red October.
YHC led the PAX in the warm up, Dauber ran COT.
FNGs: None, but some dude named R22 showed up in the Gloom again – great to see you brother.
Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Emperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose
The Workout
Mosey to the picnic area: 1 set of 10’s Merkins, Derkins, Erkins, Dips
Rock Pile. Rotate around rocks between sets.
PAX pair up:
2 sets of alternate weighted plank hold while other runs 30 yards
2 sets of weighted crab hold while other runs 30 yards
2 sets of 10 x 3 ct Step Ups and Star Jumps in rapid succession
1 set of 10’s Merkins, Derkins, Erkins, Dips
Mosey back to COT to meet up with the rest of the PAX.
PAX did 10 Merkins, 10 3 ct Mountain Climbers and 10 3 ct Plank Jacks till Dauber’s group finished up
Dauber led the group in 20 LBCs and 10 American Hammers
Announcements: Christmas Party this coming weekend (Sign up online)
T-Claps : For all the HIMs that posted EC this morning and for those who participated in Frosty CSAUP this weekend.
Prayer: HIMs that are dealing with injuries, all those who experience depression and sadness during the holiday. Encouragement to reach out to someone you haven’t heard from in a while.
Dauber took us out.
Cletus gets a younger Q. The year of Katniss!
/in Cletus/by KatnissEC: Katniss, Full House, Maybelline, UTI
PAX: Katniss, Full House, Maybelline, UTI, Yogurt, Doc, Fanny Pack, Tetanus, Kosher, Dahmer, Abe, Roger Roger, Snap, Florence, Hardy, Oboe, and Poop Eater
FNGs: Nope
So I have to poke fun that Cletus indeed gets a younger Q, unfortunately the previous Q can put most 20 year olds to shame and we will just have to see about the new Q, although I expect him to at least carry on the impeccable cadence and count that you have come to expect!
As a side note, Poop Eater and UTI were in rare form, and brought much comic relief to the workout. Yes, I do think it’s appropriate to group Poop Eater and UTI antics together.
Warm Up: 10 Fazio arm circles forward and back, 10 overhead claps, 10 seal claps, 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Daisey Pickers
The Workout:
1) A modified 4 corner Stack’em around the soccer field, 10 Squats in cadence, 10 Merkins, 10 LBC’s, and 10 Mountain climbers in Cadence. Sprint log sections, Mosey short sections. Subtract exercise on the next lap
2) Mosey to the rock pile, 15 curls for the girls, 15 overhead press, 15 tricep extentions. Split Indian run around the baseball field, repeat exercises with rock and head back for Mary
Mary: Popcorn from the Pax
Announcements: Frosty (well it’s too late you missed it), Oakwood 24 event for healing transitions, Christmas party next Saturday
T-Claps (Recognition): Yogurt’s leadership for Cletus for the last year!
Prayer: Kosher’s cousin’s family, Quiver and family