Glorious Game of Ultimate Under the Lights

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FNGs:  none
Warm Up:  Good AM, Frankenstein, SSH
The Workout:  Ultimate 5 on 5, under the lights at Ting park on the pitch; 42 degrees F, raining (moderately)….two teens (Macho Nacho & Frenchie) paired with 6-footers of Norm & Shredder (both with deceptive speed) and SNAP who simply ran everyone in the ground gave a good effort.  Was it enough?  It was tied 7-7 I believe with 3 minutes left until Mary.  Did Kubota make the incredible no-see catch with his glasses fogged/dripping of rain?  Was it the long distance toss/catch between the dynamic duo of Chad “Mahomes” Breach to speedster “can’t catch me”  Pikachu?  Or was is Dauber threading the needle to a diving Gronk-esque Forceps?  You had to be there.  Outstanding game gentlemen.
Mary:  Michael Phelps….trying to stay warm as we circled up.
Announcements:  Beer Ruck; HSPD Toy fundraiser  – keep the $ coming PAX!  FVFD Toy collection – drop off with Sprinkler; Ted Talks with Bacon next Tuesday
T-Claps (Recognition):  All the PAX who embraced the suck this morning!  Thank you!  It was glorious!
Prayer:  Praise – successful surgery 187 M; prayers for Pikachu’s M; prayers for Forceps uncle who recently passed.  Unspoken.  First responders; military.  Dauber took us out.

Bday Q #5 – Longer than it Looked

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4 Pax finished the week strong and helped YHC round out a 5-pack of B-Day Q’s at Casino Royale. This was a first for YHC to do 5 consecutive Q’s – and added EC to each of them as well. The goal for the year was to hit 200 workouts and this was number 215. I’m hoping to hit 230 by the end of the year. I know this wouldn’t have been possible without so many of my F3 brothers who have pushed me all year long and kept me going – mostly with the possibility of coffee after the workout. I’m thankful for all of you and for helping me get faster, stronger, and even a little better with age. Thanks also for helping YHC celebrate my 45th trip around the sun this week. SYITG soon!

Warm Up:

After a quick review of the F3 mission statement, we moseyed around the parking lot and launched in…

Good Mornings x 10 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
Stretch – Right leg over left / left leg over right
Sir Fazio Arm Circles x 10 fwd IC/ x 10 rev IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:

Mosey to the pavilion for some ladder fun. After each exercise on the way up the ladder, we did a lunge-walk lap around the playground. We realized quickly that it was a lot longer than it looked – especially when lunge-walking. Some modification was necessary but we all got through it. On the way back down the ladder, we audibled and moseyed around the parking lot between exercises.
Turkish Get-ups x 6 (3 each side)
Plank Jacks x 10 IC
Carolina Dry Docks x 15
Step Ups x 20 (10 each leg)
LBC’s x 25 IC

We moseyed toward the shovel flag where YHC spotted a football which was promptly integrated into the workout. We paired up and each pair took turns throwing the ball, backing up one parking spot each for each throw. If the pass was caught, the Pax chose the exercise. Each time the ball was dropped, the penalty was 5 burpees. We had time for about 5 rounds which incorporated plenty of abs so no need for extra Mary.

Mary:

Included in the workout

Announcements:

Ultimate at Ting (tomorrow)
Christmas Party on the 17th
Toys for Tots – FVFD
Shop w/ a Cop donations needed for FVPD

T-Claps (Recognition):
Great job getting out for EC, Martini!

Prayer:
Thankful for my F3 brothers and the 2nd F’s!
Those who have COVID
Those who are having a tough time during the holidays

A Cold AGS

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FNGs: none
Warm Up: SSH x25, Frankensteins x10, Windmills x10
The Workout: Our route today took us out to Holly Springs Rd, through Sunset Ridge and up Bass Lake Rd before returning back to start. We took a detour on Gable Ridge Rd in Sunset Ridge for an extra hill. Good effort was put forth by all, with everyone taking a turn at the front of the pack and picking up the six at some point. Light mumble chatter along the way, with a pretty quick pace starting out.
Mary: Nada.
Announcements: Christmas Party 12/17 at Bombshell.
T-Claps (Recognition): Oboe and Nemo for getting out on a cold morning and picking up the six.
Prayer: 187, Fanny Pack and Shamwow’s wives for healing.

Ground Pounder 12/5/20

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FNGs: None 

6 HIMs posted to GP on a gorgeous morning.  YHC brought the music box & a basketball.  Mumblechatter did not disappoint.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches, Pigeon Pose

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10x3ct: Windshield Wipers, Box Cutters, 30 ct 6 inches, Plank Rock Spanks, Single Arm Merkins, 10×3 ct Rock Homer to Marge

Heavy Hoops:

2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on 12/15,  Ultimate at Ting 12/7

Prayer Requests: M’s health issues, healthy marriages, COVID victims, Dovetail’s move and home search, safety and protection for those traveling this holiday, those suffering from depression

 

4 corners of Dora

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Saw a post late the Shredder was looking for a Q for Sheepdog,   YHC had not Q’d sheepdog so I message him that I would take it. Picked up Bobby Boucher for a clown car to AO.

FNGs: none
EC: Shredder

Mosey around the side parking lot circle and head to the front of the school.
Warm Up: SSH, Sir Fazio Arm Circles Forward and backward, Imperial Walkers, Hillbillys, Good Mornings

The Workout:
Thang 1: 4 Corners, Merkins, Monkey Humpers, Carolina Dry Docs, Squats. We started at 5 at each corner, worked up to 10, was going back to 5 however stopped at 8 to move on to the next workout
Thang 2:  Dora 123, 100 Step-ups, 200 Freddy Mercury’s, 300 LBC;s,  only ended up on 100
LBC’s to leave time for Shredder for some combat work.
Combat: Worked on firing punches by pushing into the ground first, 10 each side, the added
punch for 10 each side. Then finished with 10 on each side of finishing the following through the punch.

Mary: Ain’t got time for that.
Announcements: Frosty Saturday, Dec 5th, Beer Ruck on the Dec 12th, Christmas Party 17th.
T-Claps (Recognition): Shredder doing EC on his own, Bobby Boucher for doing 4 in a row this week.
Prayer: YHC Highs Schoool Friend Don Millers Family, Bobby Boucher Managers wife’s Father in Law Passed, 187 and wife, Shredder and his sleep issues.

Was good to Q again, it has been too long, will look back to getting on it more often.

Crazy Ivan

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Had a hard time coming up with a title because the mumble chatter was so minimal this morning. Nice group this morning that worked out and hopefully got the most out of the workout. Workout was no running friendly.

FNGs: None
Warm Up: Fazio Arm Circles, Imperial Squats, Hillbillies, SSH. Practiced the three moves that would be used for part of the main event.
The Workout: 45 seconds on/15 seconds rest. Start with 4 reps of each. If you completed the exercises in 35 seconds, add two reps to each. If you didn’t make it in 45 seconds subtract 2 reps from each. Stay with the same reps if you complete the exercise between 35 and 45 seconds. Did this f0r 20 rounds with the following exercises: One arm kettle bell swings, squats, kettlebell snatch burpees.

After 20 minutes move to the wall for one set of Balls to wall and preacher chair with all pax doing 10 count. Added a 20lb kettlebell because no brought anything smaller. In preacher chair pax passed the kettlebell from hand to hand with arm extended. Went down the row and back. Then tried it with balls to the wall :/      Safety First of course.

Circle back up with a round of “Jump” by Van Halen. Squat hold and star jump on the jumps.

Mary: 6 minutes of Plank hold with varying exercises. Finish with have a nice day.
Announcements: CSAUPS, Christmas party, Oakwood 24
T-Claps (Recognition):
Prayer: 187 and M, Pikachu’s M, Fanny Pack’s M, Pax and families recovering/navigating covid

Bday Q #4 – Fab 5 Frozen Fingers

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The F3 Fab 5 formed up this morning in spite of the subfreezing temps (about 28 degrees). 3 Pax returned from a 2 mile EC and joined the 2 others who were eagerly anticipating the forthcoming workout and ready to get the blood pumping in order to combat the cold.

Once we got moving, the cold wasn’t too much of a factor. That is until we each grabbed a rock for part 2 of the workout at which point the fingers began to freeze. Thankfully no digits were lost in the process – at least not that YHC knows of.

Great work this morning men! Let’s do it one more time tomorrow at Casino Royale.  I’ll try to take it a little easy for day 5 of my birthday 5-pack Q (with EC’s) in light of the Frosty CSAUP on Sat.

FNGs: None

Warm Up:

After a quick review of the F3 mission statement (which Martini pretty much nailed), we moseyed around the parking lot and launched into some warmups…

SSH x 20 IC
Daisy Pickers x 10 IC
Frankensteins x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Squat Walkers x 10 IC

The Workout:

YHC carried yesterday’s Possum Trot theme into this workout. For Part 1 the first Pax chose a 10 rep exercise after which we ran a lap around the parking lot. Upon return, we repeated the first exercise and the 2nd Pax added another followed by another lap. R&R until all Pax chose an exercise. After 2 complete rounds (10 different exercises), we were ready for part 2.

We needed a change of scenery and a change of pace so we went to the rock pile and chose a medium-sized rock for a similar stacked exercise routine. This time we each chose a rock exercise and John Cusacked around the flagpole after each exercise. And yes, each new exercise was stacked on the one before. We made one change about halfway through and left the rocks behind in favor of a lunge walk because our fingers were freezing. (We started out doing air presses but decided we looked ridiculous and didn’t want to give F3 a bad name with those who were waiting nearby at the bus stop. Lunge walks were a better choice.)

Mary:

Included in the workout. We returned to the flagpole just in time for COT.

Announcements:

Frosty CSAUP this Sat. at 0600 – Please sign up online so organizers will have a heads up on the headcount.
Ultimate under the lights at Ting on Monday at 0530. Stay tuned for clown car options.
Christmas Party on 12/17 – see FB/Slack for details and sign up.

T-Claps (Recognition):

Martini and Fumunga put in work for EC. (Although Fumunga ditched us within the first half mile.)

Prayer:

Fumunga – job interviews
Friends, family, coworkers who have COVID

Less than 1/2 Mile

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Pax of 7 for cold Thunder workout, some complaints about the short run to warm up.  I know Thunder is not a running workout, but come on, not even 1 mile :).

FNGs:  None

Warm Up:  SSH, Cherry pickers, L+R overhead stretch, fazio arm circles

The Workout:

Run around soccer fields to playground:

5 sets of five exercises:

5 pull ups,  5 diamond merkins, 10 merkins,  10 lbc’s,  15 squats

Jog to rock pule:

5 sets of five exercises:

12 curls, 12 tricep presses, 12 lunges, 12 upright rows,  12 shoulder press

Jog to pavilion:

3 sets of 3 exercises:

Balls to wall, Dips, Step ups

Mary:  Shoulder taps, box cutters, LBC’s, WWII, plank

Announcements:  Ruck on Saturday, Christmas party…  see slack

Prayer:  Family of Forcep’s uncle who died of covid, recovery for Pikachu’s wife back

Down to the Pit

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PAX: Fanny Pack, Doc, Bondo, Tetanus, Snap
Warm Up: Mosey to the far parking lot for high knees, butt kickers, karaoke, Good Mornings, windmills, goof balls, Fazio arm circles, and side straddle hops.
The Workout: Headed down to the pit for 11s – jump squats on on end and absolutions on the other.  Then it was off to the rock pile for curls for the girls, triceps extensions, boobity boobity, Midget cookie pouches, Super wonderbras and ground pounders.
Mary: Back to the tennis courts for bear crawls, low slow flutter, LBCs, side LBCs, box cutter, Homer to Marge, and finished with plank exercises (shoulder taps, pickle pounders, etc.) until the bell rung.
Announcements: Frosty this weekend and Christmas Party next
Prayer: 187s wife Tracy and Fanny Pack’s wife Courtney as they prepare for upcoming surgeries.

This is the way…Over and Back, Up and Down…

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Well, it’s been 8 weeks since I’ve been surrounded… As most of you know, I’ve been out of commission serving the family while my wife recovers from surgery.  I’d like to thank everyone who reached out, it meant a lot. While we still have a bit to go, I’m able to get out a bit more! So why not take the Q…. It is Disney, so what would it be without some direction… Which way should I go? We’ll go together… This is the way.

FNGs: NOPE
Warm Up: Mosey around the lot, circle up for 50 SSH IC, Frankenstein 10, Imperial Squat Walkers x10, Standard Merkin x10. Mosey a bit for 5 Burpees.  Mosey again.
The Workout: Thing 1: Over and Back- Reached the smaller side lot by the baseball fields. PAX Lined up down a single row. Burpee Dan’s were on the menu. It’s a stack-em up. 1 Burpee to start, lunge walk across the lot, 2 burpees, lunge walk back, 3 burpees…. to 10. We mixed in some crab walk and bear crawls.

Thing 2: Up and Down: Standard pyramid work. 10-50, 50-10. Standard Merkins (10), WW1 (20), Squat (30), Mtn Climbers (40ish..), SSH (50) – all exercises in cadence. Together. We went up and then came back down.  Mosey back for Mary w/ a waive to the abyss. Not this time.
Mary: Popcorn mix – Wide Grip Merkings, Box Cutters, LSF, Homer to Marge, Pickle Pounders, LBC’s, all 20 counts.
Announcements: Frosty – Saturday 12/5 6-10 from Possom Trot (Ruck event to 5 AO’s in FV)
T-Claps (Recognition): Full House for mapping the 4 mile EC. YHC joined him at 0450.
Prayer: 187/M, Quiver’s friend and his M – see his 3rdF donation, PAX recovering from COVID, Fanny Pack’s M surgery 12/20.