FNGs: none
From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.
To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”
https://www.gofundme.com/…/in-memory-of-taylor-phelps…
Warmup:
SSH x15 IC
Tempo Merkins x10 IC
Low Slow Flutter x10 IC
Sir Fazio Arm Circles x10 IC Forward/Reverse
Hallelujahs x10 IC
Samson Hold 20 secs
MICHAEL PHELPS
Knoxville Cherry Pickers x10 IC
Willie Mays Hays x 10 IC
Workout – “Card’s Run and Repeat”
3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.
Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each
Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each
Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each
Squat hold for the 6 when you return until all PAX have finished
As a group if there is time: (and there was)
Burpees x 20, run to other end of field/lot and repeat
Mary:
Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.
Notes:
Tempo Merkin – 1, 2, 3 lowering. Up on 4.
Knoxville Cherry Picker – aka Daisy Picker
Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.
Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.
Announcements: MLK day of service – opps to serve
T-Claps (Recognition): Abe for HSFC drive
Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX
Breach took us out.
Honor to Lead.
Turkish Delight
/in Crazy Ivan/by 16-bitI bet you didn’t know that Turkish get-ups are my favorite exercise. Well, if you showed up this morning to Crazy Ivan you do now. Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park. PAX were showing up right up until the buzzer and when we got started we were 14 strong. We finished with 16 as two brothers from Cletus joined us for Mary and COT.
FNGs:
None today
Warm Up:
SSH x26 IC
Windmills x10 IC
Daisy Pickerx x10 IC
Sir Fazio Arm Circles x10 IC
Trunk Twists x10 IC
Squat hold with bell while each PAX did a 5 count around the circle.
The Workout:
Everyone partnered up and congregated at the end of the parking lot where instructions were given. Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing. When partner 2 returned they would switch.
The things they did were:
Mosey with bell to middle of parking lot and do 13 curls. Continue on to the other side of the lot and do 13 more curls before returning.
Go to field behind lot and do 13 kettlebell swings. On #13 they threw it as far as possible and then bear crawled to the bell. Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.
Mosey with bell to middle of parking lot and do 13 triceps extensions. Continue to the other side of the lot and do 13 more before returning.
Crab walk with bell in belly to the half way point of the parking lot.
Do the same thing as curls and tris but with snatches
I really thought we’d have time to repeat but maybe that was a bit ambitious. Also, group one was super slow. I don’t think they liked their partners. After one cycle we were down to only 5 minutes left so we wrapped up and headed to….
Mary:
Midget love handles x13 IC each side
LBC x13 IC
American Hammers x16 IC
Announcements:
Painting in Garner today with Breach
2nd F lunch at Osha today
T-Claps (Recognition):
All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family
Prayer:
Cardinal from F3 Knoxville. Breach is working to identify the closes AEDs for each of our AOs. The Hunt center has one. Know how to do CPR, it’s helped save lives locally in JoCo.
Sick and injured PAX
Always an honor to lead. Thank you, men.
010000
Traveling Rocks Hurt
/in Kennys Grave/by Banana SeatYHC was joined by 5 dudes ready to put in work. Little did they know what the Q had planned. Needless to say YHC had a rough go on this one. All PAX was ready and 0530 was go time.
Warm up lap around the field
Warm up exercises by the rock pile
SSH
Frankensteins
Windmills
Mtn climbers
Grab a traveling rock decent size (make a wise selection)
Greenway trail stopping at every other light for exercise
1 – colt 45’s
2 – skull crushers
3 – lunge rotate rock to outside step
4 – ground pounders
5 – wonder bras
6 – front raises w/squat
7 – bus drivers
Rocks down and Indian Run 3 lights to the end of greenway.
10 Worst Merkins Ever
Indian run back to rocks.
Same exercises on the way back.
Ran short of time so skipped the colt 45’s.
Dropped off the boulders and did 1 set of Capt Thores 1×2 set of 5
See slack for announcements.
Prayers for Finkle’s and 16-bits daughters. Prayers for new career changes for Ham and Sunshine. Cardinal’s family and F3 Knoxville region.
That was a good one I’ll admit. Definitely a repeat possibly later this year. Strong work by all. Thanks for letting me lead.
BS out!
In Memory of Cardinal (F3 Knoxville)
/in Disney/by KosherFNGs: none
From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.
To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”
https://www.gofundme.com/…/in-memory-of-taylor-phelps…
Warmup:
SSH x15 IC
Tempo Merkins x10 IC
Low Slow Flutter x10 IC
Sir Fazio Arm Circles x10 IC Forward/Reverse
Hallelujahs x10 IC
Samson Hold 20 secs
MICHAEL PHELPS
Knoxville Cherry Pickers x10 IC
Willie Mays Hays x 10 IC
Workout – “Card’s Run and Repeat”
3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.
Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each
Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each
Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each
Squat hold for the 6 when you return until all PAX have finished
As a group if there is time: (and there was)
Burpees x 20, run to other end of field/lot and repeat
Mary:
Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.
Notes:
Tempo Merkin – 1, 2, 3 lowering. Up on 4.
Knoxville Cherry Picker – aka Daisy Picker
Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.
Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.
Announcements: MLK day of service – opps to serve
T-Claps (Recognition): Abe for HSFC drive
Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX
Breach took us out.
Honor to Lead.
Grocery Shopping at PC
/in Purple Cobra/by AbeFNGs: none
Warm Up: SSH, Daisy pickers, imperial walkers, hillbillies, Sir fazio arm circles, seal claps, overhead claps
The Workout: PAX retrieved two coupons each from the secret stash and lined up at one end of a row of parking spots. The game plan was three exercises, farmer carry coupons 25 yards to the other end, repeat. Exercises were merkins, WWIIs and squats. Counts of 10 first round, then 15, 20, 25, 20, 15 and back to 10.
Next, we circled up for three rounds of curls for the girls, ruh rohs and chest presses. Total of 25 each.
Coupons returned and a quick mosey to grab discarded beanie.
Mary: popcorn Mary and yoga.
Announcements: MLK Jr day of service
T-Claps (Recognition): Kosher for challenging me to a 5 pack to get back in a good routine.
Prayer: Full House’s friend and her family, PAX who are sick or injured (Woody, Bobby Boucher, Fanny Pack, Ginsu)
Paradise City Q of the Year?
/in Paradise City/by Banana SeatYHC showed up early to set up some equipment for todays beat down. The preblast had a comment saying this would be the best Q of the year. Needless to say I think it was, considering there was only 1 other one. This is the rare occasion I have the honor to Q PC and know the standard mileage is 3 or more. YHC wanted to bring the intensity and keep the PAX moving with the option to push themselves. We had 11 HIM show up for the main event with a few ECers. One dude rucked it up as well. This is what we did.
Run big loop reverse with warm up exercises along the way.
Frankensteins
Windmills
Skiers
Copperhead Dirkens
7’s on ramp down to sportsman – burpees and worst Merkin ever
Agility ladders on the flat in the middle
Stack’ems in the parking lot (snake)
Shoulder tap merkins x10
Freddy Mercury’s x20
Chilly jacks x30
Bobby Hurleys x40 – didn’t have enough time
No Mary
No new announcements
Prayers for lady dying of cancer, church family had a loss, Pablo’s family with their loss.
YHC challenged the PAX to stop going through the motions and get out of their comfort zone. Do something to benefit someone each day.
Pleasure to lead men!
BS out
Riding the train with Diego
/in Downtown Train/by BleederEC: A quartet of ECers visited Womble on a 2.0mi jog. Stickers, Kosher, Abe and Bleeder
FNGs: None
Warm Up: We started quick after a few Pax guessed I had adventures awaiting on the first floor of the parking deck. A true gloom morning made the dry parking deck a welcome addition to the morning. Side Straddle Hops, Seal Claps, Windmills, Hillbillies, Overhead Claps and Good Mornings go everyone loose and mildly warm.
The Workout: Inspired by an image of Dora the Explorer riding a train with a monkey, this train trip featured Dora’s cousin Diego, who is a much tougher train conductor along with frequently monkey activities.
PAX partnered up to complete the Diego workout with the following cumulative goals:
-50 Merkins
-100 Overhead Press with a coupon
-150 LBCs
-200 Mountain Climbers in cadence
-250 Curls for the girls with a coupon
-300 Squats + coupon
While one partner tacked the exercises, the other partner raced to the top of the 3 flights of stairs in the parking deck. Upon the running partners return, both PAX performed 5 monkey humpers together then flapjacked. All groups completed just in time for a return to the flag and some Mary.
Mary: We circled up and held a plank while each PAX performed 10 merkins one PAX at a time. Upon completion of everyone’s merkins, we performed a variety of yoga and stretching exercises to complete the beatdown.
Announcements: @abe is collecting donations for the holly springs food cupboard throughout his 5 pack this week. Details on 3rd F slack
MLK service opportunity at womble next Monday
T-Claps (Recognition): None
Prayer: Sick and Injured PAX with a special callout to @ginsu who is recovering from a pinched nerve.
Kick-basketball at GP
/in Ground Pounder/by ForcepsFNGs: None
Warm Up: 10x3ct: Good Mornings, SSH, Don Quixotes, Imperial Walkers, Sir Fozzy Arm Circles, Arm stretches
The Workout:
Mosey to the Rocks
Start off with getting the heart rate going with quick feet across lower parking lot.
2 sets of 10x3ct: Curls, Overhead Press, Rut Rows, Bus Drivers, Wonder Bras, and Ground Pounders (rotate b/w rocks)
2 sets of 10x3ct Rock Presses and Skull Crushers,
1 Set of 10x3ct: Windshield Wipers, Box Cutters, Rock Spanks, Mountain Climbers
Mosey to the Basketball court to shoot a kickball into the goal from 3 points with PAX do various exercises. (Lunges, SSH, Hillbillies, Squats, American Hammers, etc)
Mary: Willy Mays Haze, Hamstring stretches.
Announcements: volunteer opportunity at Bass lake next Saturday
Prayer: Prayers for Socrates’ wife dealing with illness.
Lucky Thirteen
/in U Turn/by BleederFNGs: none
Warm Up: side straddle hops and good mornings while the stragglers assembled.
The Workout: standard route in reverse. Optional 4mi route as desired
Announcements: Q school tomorrow at Womble at 14:00
Prayer: injured and sick PAX, Pablo’s sister passed away unexpectedly at Xmas.
Tequila Sunrise 20230107
/in AO Post/by FumungaFNGs: none
Warm Up: Side shuttle hop, Cherry Pickers
The Workout: 5 mile standard route through Fuquay
Mary: none
Announcements: Non-F3 Ultimate at Flaming Loop Sunday. Deuce and M are awaiting the birth of his 2.0
T-Claps (Recognition):
Prayer: injured and sick PAX, Deuce and his M
Come Coup-ON with me
/in Disney/by SoftServeFNGs: N/A
Warm Up:
Good mornings, Hillbillies & Imperial walkers | Side straddle hop | Mtn climbers (x15)
Workout:
3 rounds – Erkins, Derkins & Dips (x10)
3 rounds – Took it to the stairs – air squats @ the bottom | merkins @ the top (x10)
Coupon‘s:
pendulum swings | Skull crushers | coupon press | coupon sit-ups | coupon jump overs | coupon lunges | coupon jacks (x10)
Mary:
Pickle pounders | Freddy mercuries | Low slow flutter | Homer to Marge (x20)