EC: Full House, 187, Yogurt, Cupid, Axe
PAX: Yogi, Da Buisness, Brony, Full House, Fonzi, FedEx, Moby, Banana Seat, Axe, Oboe, Lipstick, 187, Dahmer, Cupid, 16bit, Yogurt, Katniss
FNGs: None
Yogurt, thanks for the opportunity! PAX, thanks for a great turn out. Thanks to all of you in F3. I’ve been with F3 almost 6 months, it has made a significant impact in my life, and I can assure you that many of you have no idea that you have been a part of it.
Some of you have made an impact by just doing what you do ITG, some have made an impact by what you’ve said, some have made an impact by your encouragement, some by your leadership, and some by your fellowship. It is an honor to stand by your side!
Warm Up:
YHC arrived for his first Q at 5:03. Debated skipping EC all week before my Q, but decided I needed it, so rationalized that I would EC but throttle back. Upon arrival, realized there were all “deer” for the EC, great….I’ll be the 6 no problem….A little mumble chatter at the end of EC from YHC to the deer picking up the 6 that “I can’t believe you are running so fast considering the workout to come”. It was a bluff and I think they knew…Arrived back at the lot to be humbled by how many showed up for my VQ! Beyond expectations, some audibles were required for my planned workout.
Imperial Walkers (aka Hillbillies) X 10
“A little mumble chatter somewhere in here about my cadence and incorrect exercise call out, but silenced immediately by 187. Silence for the rest of the workout. I had no idea that 187 was so scary. What the heck? Is there something I should know about? But anyhow thanks 187.
Imperial Walkers (aka Imperial Walkers) X 10
SSH X 20
Daisy Picker X 10
Fazio Arm Circles F/B X 10
The Workout:
2 group Indian Run around Soccer Fields to Play ground.
At the playground, taking one from the F3 playbook, we did Morning Call. All PAX held Plank and did 5 Merkins as 1 PAX counted 5 Pull-ups. This was repeated until all PAX did 5 pull-ups. A little confusing with 2 groups but hey I didn’t expect this many PAX.
Next a Mosey to the rock pile, where all PAX selected a rock for some arm work in cadence. Random facts, No snake or spider bites today, and in cadence = 2X reps.
Curls for the Girls 10+
Overhead Press 10+
Tricep Extensions10+
Squats 10+
Well the adrenaline must have hit my brain at this point because it should have been 3 sets of 8 but my focus on proper counting and cadence (which was all over the place) caused random reps and random exercise completions. I just went with it…
Next, an Indian Run around the baseball fields back to the lot where we left our rocks. This Indian run was worse than traffic on 40. Personal note: If you are coming back to the same place you can send the PAX in opposite directions. Yes, this was taken to heart and applied for the remainder of the workout.
Arriving back at the lot with our rocks, I remembered that 3 sets were the plan. So again with random counts due to memory and cadence inflection, we did some arm work, 3 sets this time, random reps but I forgot the squats.
3 Sets:
Curls for the Girls 10+
Overhead Press 10+
Tricep Extensions10+
Realized on the 2nd set that my mistake had worked out just fine. Arms were burning, a few PAX were dropping rocks, and still had one set to go
Dropped off rocks. Still time to go…Rinse and repeat the first part, finally something worked out to plan
Indian Run around soccer fields, 1 group CW, 1 group CCW, meet at the playground.
Plank hold and 5 merkins while 1 PAX completed 5 pull-ups until everyone had a turn. It was somewhere in the middle here that I couldn’t complete my own workout without modifying.
Fun Fact: I may have completed 1 workout since I started F3 without modifying. Must have been an M4L workout!
Towards the end I panicked as it seemed to much time was left and I asked Banana Seat to take over as my workout was complete along with my contingency plans of rinse and repeat (plus he was the closest to me). He gave me encouragement that we could eat up the time with some extra ab work during Mary. Yogi ate up a few minutes with some extra pull-ups before we headed to Mary at the tennis courts. Jail Break called for the overachievers on the way to the tennis courts
Mary:
Shoulder Taps X10
Pickle Pounders X15
6” hold 0 degree to 45 degree 10 sec holds: X3
LBC X15
Diamond Merkins X10
Somewhere in here I couldn’t breath or count. Looked to the PAX to call out exercises and I provided the impeccable cadence counts…
American Hammers X15
???
So all in all, I think it turned out to be a good workout. My plan for crazy 8’s fell apart but the Strava map still looks something like an “8”. It was a pleasure to lead you men.
Announcements:
Beautification Project this Saturday at Middle Creek Elementary School Being coordinated by Foghorn and 187. Free donuts and coffee! JACO- see facebook
Claps (Recognition): All PAX for allowing me to lead
Prayer: Noah’s Ark and wife, CrabLegs, Quiver’s spider bite, Injured PAX, YHC took us out
Fast Dealer……recover on the plank jack.
/in Ground Pounder/by John Deere6 PAX for Ground Pounder…
13plus Miles EC for Pikachu and Cupid… much respect
FNGs:none
Warm Up: 10fwd/rev arm circles, 10 Cotton Pickers / 3 long good mornings.
Mosey to back wall of toilet block.
The Workout:
DECK OF CARDS – face cards 10, total 94 reps per suit
hearts = Plank Jacks cadence
diamond = what else, ‘the diamond merkin’
clubs = balls cadence
spades = box cutters
the deck was delt in record time (sub 25min!), mosey to rocks, size was described as ‘one you would want to take home’ then back to the wall.
PAX in line, each called a 10 count rock move… then right shuffle, 1 PAX bear crawls to the end for their rock. Rinse and repeated 4 times…. totaling 240 rock reps, many new ones were learnt…. good times. Return rocks
Mary:
20 American Hammers, Dauber made side comment…. I did not hear but figured it required more Diamond Merkins until he failed…. 33- RESPECT.
Announcements: to early in the morning for me to remember, check out Slack, FB other workouts.
T-Claps (Recognition) 13plus Mile EC’s
Prayer: Noah’s Arc wife, General…..
Your social schedule for the next year…
/in U Turn/by ShamWowFNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15, Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!
Last second audible
/in AO Post, South Park/by DecoyPAX: Yogi and Decoy
Warm Up: mozy, side straddle hops, hillbillies, wind mills, good mornings, arm circles, and Michael Phelps
The Workout: 5 rounds with Yogi. One round consisted of 20 irkins, 20 dips, 20 squats, 20 WW1, 20 carolina dry docks, 10 burpees, and 200 yard run. Completed 5 rounds.
Announcements: Dove Hunt at decoys house and September 14th.
Prayer: School starting, last minute vacations, friends and family recovering from injuries and sickness.
Uno Minuto
/in Sheepdog/by DovetailThe thang today featured not one but two EMOMS (do sets of exercises every minute on the minute, and any time left in the minute is rest time). YHC was fine until we stopped for combatives, then had to take a quick sec to not fall down!
Warm Up:
Mosey to the back, imperial walkers, hillbillies, arm circles, trunk twists, then 2 rounds of jog in place to high knees to butt kickers to side-straddle hops.
Workout:
EMOM 1: 15 MINUTES, 15 ROUNDS
EMOM 2: 5 MINUTES, 5 ROUNDS
Announcements:
9/11 stair climb
Prayer:
Noah’s Ark and family, Shredder
Crazy 8’s Random Reps!
/in Cletus/by KatnissEC: Full House, 187, Yogurt, Cupid, Axe
PAX: Yogi, Da Buisness, Brony, Full House, Fonzi, FedEx, Moby, Banana Seat, Axe, Oboe, Lipstick, 187, Dahmer, Cupid, 16bit, Yogurt, Katniss
FNGs: None
Yogurt, thanks for the opportunity! PAX, thanks for a great turn out. Thanks to all of you in F3. I’ve been with F3 almost 6 months, it has made a significant impact in my life, and I can assure you that many of you have no idea that you have been a part of it.
Some of you have made an impact by just doing what you do ITG, some have made an impact by what you’ve said, some have made an impact by your encouragement, some by your leadership, and some by your fellowship. It is an honor to stand by your side!
Warm Up:
YHC arrived for his first Q at 5:03. Debated skipping EC all week before my Q, but decided I needed it, so rationalized that I would EC but throttle back. Upon arrival, realized there were all “deer” for the EC, great….I’ll be the 6 no problem….A little mumble chatter at the end of EC from YHC to the deer picking up the 6 that “I can’t believe you are running so fast considering the workout to come”. It was a bluff and I think they knew…Arrived back at the lot to be humbled by how many showed up for my VQ! Beyond expectations, some audibles were required for my planned workout.
Imperial Walkers (aka Hillbillies) X 10
“A little mumble chatter somewhere in here about my cadence and incorrect exercise call out, but silenced immediately by 187. Silence for the rest of the workout. I had no idea that 187 was so scary. What the heck? Is there something I should know about? But anyhow thanks 187.
Imperial Walkers (aka Imperial Walkers) X 10
SSH X 20
Daisy Picker X 10
Fazio Arm Circles F/B X 10
The Workout:
2 group Indian Run around Soccer Fields to Play ground.
At the playground, taking one from the F3 playbook, we did Morning Call. All PAX held Plank and did 5 Merkins as 1 PAX counted 5 Pull-ups. This was repeated until all PAX did 5 pull-ups. A little confusing with 2 groups but hey I didn’t expect this many PAX.
Next a Mosey to the rock pile, where all PAX selected a rock for some arm work in cadence. Random facts, No snake or spider bites today, and in cadence = 2X reps.
Curls for the Girls 10+
Overhead Press 10+
Tricep Extensions10+
Squats 10+
Well the adrenaline must have hit my brain at this point because it should have been 3 sets of 8 but my focus on proper counting and cadence (which was all over the place) caused random reps and random exercise completions. I just went with it…
Next, an Indian Run around the baseball fields back to the lot where we left our rocks. This Indian run was worse than traffic on 40. Personal note: If you are coming back to the same place you can send the PAX in opposite directions. Yes, this was taken to heart and applied for the remainder of the workout.
Arriving back at the lot with our rocks, I remembered that 3 sets were the plan. So again with random counts due to memory and cadence inflection, we did some arm work, 3 sets this time, random reps but I forgot the squats.
3 Sets:
Curls for the Girls 10+
Overhead Press 10+
Tricep Extensions10+
Realized on the 2nd set that my mistake had worked out just fine. Arms were burning, a few PAX were dropping rocks, and still had one set to go
Dropped off rocks. Still time to go…Rinse and repeat the first part, finally something worked out to plan
Indian Run around soccer fields, 1 group CW, 1 group CCW, meet at the playground.
Plank hold and 5 merkins while 1 PAX completed 5 pull-ups until everyone had a turn. It was somewhere in the middle here that I couldn’t complete my own workout without modifying.
Fun Fact: I may have completed 1 workout since I started F3 without modifying. Must have been an M4L workout!
Towards the end I panicked as it seemed to much time was left and I asked Banana Seat to take over as my workout was complete along with my contingency plans of rinse and repeat (plus he was the closest to me). He gave me encouragement that we could eat up the time with some extra ab work during Mary. Yogi ate up a few minutes with some extra pull-ups before we headed to Mary at the tennis courts. Jail Break called for the overachievers on the way to the tennis courts
Mary:
Shoulder Taps X10
Pickle Pounders X15
6” hold 0 degree to 45 degree 10 sec holds: X3
LBC X15
Diamond Merkins X10
Somewhere in here I couldn’t breath or count. Looked to the PAX to call out exercises and I provided the impeccable cadence counts…
American Hammers X15
???
So all in all, I think it turned out to be a good workout. My plan for crazy 8’s fell apart but the Strava map still looks something like an “8”. It was a pleasure to lead you men.
Announcements:
Beautification Project this Saturday at Middle Creek Elementary School Being coordinated by Foghorn and 187. Free donuts and coffee! JACO- see facebook
Claps (Recognition): All PAX for allowing me to lead
Prayer: Noah’s Ark and wife, CrabLegs, Quiver’s spider bite, Injured PAX, YHC took us out
Pikachu called in sick
/in Crazy Ivan/by EmerilFNGs: None
Warm Up: Quick Jog, SSH, Hillbillies, Burpees, Some other stuff I don’t remember
The Workout: Partner Dora
As I was headed to Crazy Ivan at 4:45 this morning I received a text from Pikachu asking me to fill in as Pikachu wasn’t feeling well. I agreed and texted Dawg to let him know. EC Yoga by Emeril, Dawg and Lucky Charms at 4:55. During Yoga, Dawg said that Dumbo had a good suggestion for doing a Dora with kettle bells so we talked it through and here’s what we came up with as 5 other Pax rolled in for the workout.
Round 1: 300 KB Swings. 150 per partner. When partner 1 is doing swings, partner 2 is doing an Ab exercise
10 Burpees each
Round 2: 200 Goblin Squats. 100 per partner. When partner 1 is doing swings, partner 2 is doing an Ab exercise
Quick jog around parking lot
Round 3: 100 Shoulder presses. 50 per partner. When partner 1 is doing swings, partner 2 is doing an Ab exercise
Dawg took over and headed the Pax to the auditorium for rounds of peoples chair and balls to the wall followed by some lunges.
Back to the parking lot for Mary led by Emeril.
Mary:
Rounds of Stretches mixed with Merkins
Announcements:
None
T-Claps (Recognition):
Dawg for stepping up and helping me Q
Prayer:
Pumpkin Spice – Life, Family, Marriage
Dawg – Putting one of his dogs down at 4pm today
Roger Roger took us out
Abs of Speed and a Mystery Man
/in Speed Racer/by Blue HenWith BRR quickly approaching the Q decided to get some track work in with the PAX. One PAX, Pikachu, got an EC run in and the rest showed up with a few minutes to spare. With 9 PAX the group was off.
FNGs: N/A
Warm Up:
Mosey down to the parking lot behind the school.
SSH IC X 20
Good Mornings IC X 15
Windmill IC X 20
Morracan Night Clubs IC X 20
Sir Fazio Arm Circles IC X 20
Various leg stretches
The Workout:
With the sunlight continuing to come later the PAX made their way to the dark track. The PAX were told we would work on speed and Abs today. The Q could felt the excitement with this announcement.
Speed of Abs
The PAX started with 20 American Hammers followed by a 100 meter sprint at 50% with a plank hold until everyone has finished. The last person in gave a 10 count from the plank hold. This pattern continued with…
During the run a mystery man was running along the track. It was dark and difficult to make out this person as he weaved in and out of our Ab exercises. He was a focused man dialed into his running. He had a dark beard and closely resembled either Ricky Martin or our very own Bernie.
Brokeback Merkins
The PAX made their way from the track to the parking behind the school. The PAX Partnered up and ran in opposite directions. When they met drop down for some brokeback merkins – 10 each. The PAX continued until everyone completed 40 merkins.
A quick Indian run back to the main parking lot with about 5 minutes left for Mary.
Mary:
20 IC Boat Canoes
20 IC Peter Parkers
20 IC Windshield Wipers.
Announcements:
none
T-Claps (Recognition):
Mystery Man on navigating his track work with PAX laid out on their backs across the track.
Prayer:
Noah’s Arc’s wife, Trooper involved in a motorcycle accident, CrabLegs, Pickachu and relief from recent headaches.
If I new it was this, I would have gone to TigerBlood
/in Disney/by PabloPAX of 8 (1 tardy), 5 for EC, decided to swallow the DRP and post at Disney for a beatdown provided by yours truly.
EC: 187, Axe, Dahmer, Maybelline, Pablo
FNGs: None
Warm Up: Quick jog around the soccer field and circle up at the flag for the following exercises in cadence: SSH x20, IW x10, Hillbillies x10, Sir Fazio Arm Circles 10F&10B. As warm ups were completing, ChickenHawk decided to grace us with his presence, so Burpees OYO until he got out of his car and joined us.
The Workout: PAX got in a single file line for a short indian run that would take us to the stop sign at the long road that runs adjacent to the large parking lot. PAX then split into 2 groups of 4 for small group indian runs to complete stakem-up suicides. There were 5 pain stations at each intersection on the road. Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1. Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning. Exercises were as follows: Station 1: 5 Burpees , Station 2: 10 Turkish Get-ups, Station 3: 15 Merkins, Station 4: 20 Jump Squats, Station 5: 25 Monkey Humpers. It was nearing the end of this activity that the Q heard a fellow PAX say that “If I new it was this, I would have gone to TigerBlood”. I guess Disney is not for everyone 😉 Pax then regrouped and did an indian run back to the park for more fun. At the park we partnered up and found a nice wall to rest our balls, so Partner 1 hold BTTW while partner 2 did 10 shoulder taps in-cadence, switch and repeat. Then, Partner 1 hold BTTW while partner 2 did 10 count in cadence mountain climber, switch and repeat. Then repeat all those exercises sets again but instead of BTTW, Partner held Peoples chair. Once completed mosey to the short wall for 2 sets of 10 Erkins, Derkins, and Dips. Mosey to the flag for mary.
Mary: The following exercises in cadence: LSF x20, Homer to Marge x10, Boxcutter x20, Freddie Mercury x10, Pickle Pounders x10
Announcements: Beautification Project this Saturday at Middle Creek Elementary School being coordinated by 187 and Foghorn. They will be doing some small projects to help the school such as power washing and cleaning up some trees/bushes. All assistance will be appreciated.
Prayer: Noah’s Ark wife, Soldiers deployed and those returning home (some with injuries), those dealing with tough times in their marriage or going through separations
Burpee Pull-Ups and 3-man Relay
/in Kennys Grave/by WarbucksYHC made the trip back to Fuquay to try out a new workout with the FV PAX. YHC arrived at 0502, shovel flag planted, Norm arrived, 0505 hit and we were off. Upon return from a mosey up Mount Fuquay, there was a lot full of PAX, but unfortunately none of the Holly Springs PAX braved the trip down south. 0530 hit and we were off!
FNGs:Nope
Warm Up:
Short lap around the parking lot. Circled up for SSH x25 IC, Windmill x10 IC, Mountain Climbers x10 IC, Merkins x10.
The Workout:
Pax split up into 3 man teams and headed to the playground. 1 Pax did 10 burpee pull-ups while the other 2 did merkins and squats, rotating until each Pax did all 3 exercises. For round 2, merkins and squats were replaced with LBCs and plank hold.
Pax mosey’d to the parking lot for 3-man relay. This was a new routine YHC saw posted on Twitter by F3 Lexington, SC so I figured we would give it a shot. Still in 3 man teams, 2 PAX wait at opposite ends of the lot doing LBCs and plank hold while 3rd PAX sprints across the lot and waiting PAX sprints across lot when sprinter arrives. Rinse and repeat until time for Mary. YHC modified replaced LBCs with plank hold, then plank hold for squat hold, then squat hold for recover. Lots of sprints were done!
Mary:
American Hammers x20
LSF x20
Homer to Marge x20
Pickle Pounders x20
American Hammers x10
LSF x10
Homer to Marge x20
Pickle Pounders x20
Announcements:
F3 Family Picnic on October 12th – Save the date!
9/11 Stair Climb
T-Claps (Recognition):
16-bit – strong work with breathtaker!
Yosemite with some strong sprints.
Prayer:
Noah’s Ark, Crablegs, Injured PAX
YHC took us out. Thanks for letting me lead this morning!
After taking us out, Norm pointed out that YHC forgot name-o-rama, so we did that too.
Time to Toss the Dice
/in Thunder/by DustySmall group at Thunder tonight (Pax of 3). I think everyone is doing extra running training for upcoming races.
FNGs: None
Warm Up: SSH, Cotton Pickers, fazio arm circles, arm stretches
The Workout:
Mosey to rock pile for some strength exercises: 3 sets of 12 reps – curls, bent over rows, shoulder press, triceps press, squats and merkins
Mosey to pavilion, taking turns rolling dice to determine exercise: 12 reps for each one depending on roll:
Mosey to picnic shelter for a quick bathroom break and continued rolling the dice. This time working through each exercise letting the dice determine number of reps. It was nice of Rams to roll a 11 for double merkin burbies to end the workout.
Mary: LBC’s, WWII, box cutters, low slow flutters, plank hold
Announcements: Updates on health
Prayer: Noah’s ark’s wife and family, teachers and kids starting school