FNGs: None
EC: Aquaman, Dahmer
On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.
Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.
Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.
The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.
The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)
When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.
BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.
We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.
As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.
Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!
Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!
Announcements: Put them on the interwebs!!!
T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.
YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.
Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.
Prayer: YHC took us out remembering those praises and concerns shared during our COT.
It is a honor to lead you men. I’ll try to do better next time!
Purple Cobra VQ
/in Purple Cobra/by Axe19 PAX made their way to Purple Cobra for Axe’s VQ!
EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet
FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC
SSH 30X
Daisy Pickers 10X
Emperial Walkers 10X
Hillbillies 10X
Jog little further down parking lot and circle up again
Good mornings 10X
Seal Claps 10X
The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.
100 Merkins
200 LBC
300 Squats
400 Jump rope
With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.
Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.
Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs
Tough Murph This Week
/in Tea Time/by DustyThis week’s Murph seemed more difficult for some reason with lot’s of modifications.
Still liking the Veteran’s park location though, nice and quiet with plenty of options for running a few miles.
EC: 2 to 3 miles
FNGs: None
Warm Up: Run One Mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run one mile
Prayer: Healing
When did Dauber get here?
/in Mutiny/by LipSyncFNGs: Splenda and Seagull
Warm Up
A fun jog around Club Worx back to the tennis courts for warm up consisting of: 36 SSH for 36 months of F3 for me, good mornings, daisy pickers, imperial walkers and hill billy’s.
The Workout
Mary
Announcements
Refer to Slack
Prayer Request
Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement, Dauber’s big interview on Wednesday and any other that I accidently have forgotten.
Yes, We Do Take Requests
/in Downtown Train/by NemoEC for Bernie and Brexit who ran over from home, and for Cowboy, Abe and Nemo – thanks Cowboy for inspiring us to get in a solid run despite the late start. Bullseye was first on scene as he was so excited tto get his hands on the brand new breathtaker. A couple guys reached out to ask about running today and there were some request to keep he running to a minimum. When you are riding your bike to post, with breathtaker, and going on several days in a row, I will listen to your request. Opened with the news about Warchild, many black shirts to represent and a moment of silence
FNGs: Nope
Warm Up: Regular lap around the big block, circled up for some quick w/u exercises
The Workout: Stayed right in the same spot the whole time. Picked up rocks and circled up. The workout was a build as we did everything ICx10 and added an exercise each round until we had 10 different exercises. Some guys picked up on the patter, others thought it was totally random. Either way, I like to think it was an even, consistent workout with no real breaks. The exercise order went like this: curls, SSH, triceps, Goof Balls, Ground Pounders, Mt. Climbers, Wonder Bras, Merkins, Bus Drivers, Burpees. So that means we did curls ICx100, SSH ICx90…all the way to just the 10 burpees, but we did them slow and in cadence to focus on form. Time was on our side as we wrapped up, returned the rocks and circled back up.
Mary: 2 sets, all ICx10 and without letting the feet touch the ground: LBC, 6 inch hold, low slow flutter, Homer to Marge
Announcements: Mention of new AOs
T-Claps (Recognition): Great to see Coal Ash back out there today as he continues to recover – strong effort
Prayer: We took a silent 10 count for unspoken and YHC took us out
Paradise City 6/17 Backblast (I Hate Dice)
/in Paradise City/by BreachPax of 7
Beuford, Dumbo, Lucky Charms, DawgPound, Catniss, Full House, Popinski and Breach on the Q
Warm Up: Run up the ramp and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings Daisy Pickers and Frankensteins.
The Workout: The hated dice made their appearance for a run around ting with some stops along the way to roll the dice.
Stop 1 Frog Jumps, squats, SSH’s
Stop 2 Burpees, Jump Ropes and Plank hold
Stop3 in the tunnel for some Balls to the Wall, peoples chair, Austrailin Mnt climbers and seal clap peoples chair
Stop4 Burpees, jump squats, merkins
Stop 5 Mountain Climbers, Box Cutters, Pickle Pounders
Stop 6 Homer to Marge, Crabwalk down the parking lot, Merkins
Stop 7 Squats, High Knees LBC’s Follows by a pax race to the midway point of the ramp and back x2 in under a minute.
Mary: 5-minute ab burnout 22 counts of the following (LBC’s, Hello Dolly’s, Reverse LBC’s Homer to Marge and Freddie Mercuries)
Announcements: None
Prayer: Pray for the family of Warchild
U-Turn
/in U Turn/by Dahmer13 PAX came out this morning to enjoy the cool weather and pick up some mileage. Good work men!!
FNGs: Welcome Alpine!
Prayer: praying for all the fathers out their this weekend.
Parental Advisory: Explicit Lyrics at Crazy Ivan
/in Crazy Ivan/by EmerilFNGs: Nope
EC: Run: Pikachu, Sliderule, Dahmer. Yoga: Lucky, Skidmark, Dawgpound and Emeril
Warm Up:
Jog the parking lot, butt kickers and high knees. Round 2 Karaoke
Fazio Arm Circle
Seal Claps
Merkins x20
The Workout:
Partner Up
Round 1: x50 each PAX Pull-Ups. While partner does pull-ups other partner does Kettle Bell Twist
Round 2: x75 each PAX Goblin Squats. While partner does squats other partner does Kettle Bell Lunge Walk
Round 3: x100 each PAX Kettle Bell Swings. While partner does swings other partner does suicides
Round 4: x50 each arm KB Press. While partner does presses other partner does WWII
Ground Pounder in cadence x20
Ran back to parking lot for quick Mary
Mary:
Pigeon Stretch
Fazio Arm Circles
Imperial Walkers
Announcements:
Everything else is on Slack
T-Claps (Recognition):
Bullseye won Breathtaker for the week – Additional T-Claps for SlideRule, 16-Bit, Wiggly and Pikachu for kicking in.
Prayer:
Noah Arc’s wife is dealing with a lot of pain and Doctors are trying to figure out why
Midget so he can stop running his mouth at the workouts and actually start to push himself
Tiger Blood (Chewbacca)
/in Speed Racer/by BreachPax of (11) for a Chewbacca style workout at Tiger Blood
UTI, Warbucks, 187, Pikachu, Snap, Yogurt, Axe, Da Business, Lipstick, Skidmark and Breach on the Q
Warm Up: On the move to the front of the school for 22 counts of Imperial Walkers, SSH, Frankensteins, Prisoner Squats, and Daisey Pickers
The Workout: 5 Rounds of Chewbacca style (30 secs on 10 rest between exercises) 10 cycles for each round, Mosey to a different spot around the school between rounds
Round 1 Burpees and Squats
Round 2 LBC’s and Merkins
Round 3 Jump Lunges and Frankensteins
Round 4 Low Slow Fludder and Mountain Climbers
Round 5 Side Straddle Hops and Star Jumps
Announcements:
Prayer:
All those rides and we only rode one
/in Disney/by DumboFNGs: None
EC: Aquaman, Dahmer
On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.
Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.
Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.
The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.
The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)
When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.
BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.
We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.
As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.
Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!
Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!
Announcements: Put them on the interwebs!!!
T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.
YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.
Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.
Prayer: YHC took us out remembering those praises and concerns shared during our COT.
It is a honor to lead you men. I’ll try to do better next time!
The Shortest Straw Has Been Pulled for You
/in Kennys Grave/by 16-bitFNGs: None
Warm Up: 10x SSH IC, 10x Windmills IC, 10x Daisy Pickers IC , 10x Moroccan Night Club IC
The Workout:
Four PAX showed up this morning to participate in my take on a four corners workout. YHC showed up with just enough time to set up two agility ladders and two sets of cones around the lower section of the parking lot, giving us four corners to work from and stuff to run through in between. After the warm up each PAX counted off and were assigned their number. At that point we moseyed over to the first corner and the straws came out.
Each corner had 4 exercises in it with each corner’s exercises having a theme: legs, merkins, shoulders, and suck.
Corner 1 – Suck
1) 15x chill cut plank jacks
2) 5x hand release burpee
3) 10x mountain climbers
4) Run a lap
Corner 2 – Legs
1) 20x Bobby Hurley
2) 20x prisoner squats
3) 10x No Surrender
4) Run a lap
Corner 3 – Merkins
1) 10x standard merkins
2) 10x diamond merkins
3) 10x hand release merkins
4) Run a lap
Corner 4 – Shoulders
1) 20x overhead claps
2) 10x randys
3) 10x carolina dry dock
4) Run a lap
When we got to each corner the PAX drew straws. The exercise we would do in that corner was determined by the PAX that drew the short straw. After completing the exercise we would then proceed through either the ladder or the cones, doing various drills, to reach the next corner. This went on for the duration of the workout. I don’t remember exactly but I think we did either 4 or 5 laps through the course. I also don’t remember the order of all of the exercises but I can tell you that no one (other than me) liked the hand release burpees and that No Surrenders suck on pavement. Luckily we only drew those straws once a piece. YHC called an audible on the last lap to make sure we did the only two exercises on the list that hadn’t had their numbers pulled yet (diamond merkins and carolina dry docks).
Mary: 10x American Hammers IC, 10x reverse LBCs IC, 10x homer to marge IC, 20x sleeping hillbillies IC, 10 on each side, Have a Nice Day
Announcements: Check Slack and Facebook. Attention was brought to the #acceleration slack channel. Get in there and find yourself an accountabilibuddy to help you achieve your goals.
Prayer: YHC’s mother-in-law that is dealing with the death of her husband.
Always an honor men.
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