12 Get a Dirty Dozen

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The Management here at TBD take pride in our AO. As such, when we have an FNG that is new to the state, we like to show off our AO, and so I decided to call an audible and start the workout with a tour of Womble and a dirty dozen.

FNGs: Welcome Nadia

Warm Up:

Windmill x12, Frankenstein X12, SSH X 20, Squat Stretch 10 count

The Workout:

Thing 1: Tour of Womble

Indian run with a dirty dozen (12 exercises with 12 reps per exercise)from the tennis courts and over the bridge toward the softball fields. Make a right to go counter-clockwise around the ball fields. Stop once for tempo merkins x12, squat jumps x12, WWI x12. Back to the Indian run around to the volleyball courts for another stop and burpees, side straddle squats, low slow flutter. Modified to a go at your own pace mosey and instructed the faster pace runners to pick up the six once reaching the pavilion beyond the bridge.  Once everyone reached the pavilion, it was ranger merkins x12, lunges x12, LBC x12, then back to a self-paced run around the soccer fields and a stop at the far end parking lot to finish the dirty dozen with overhead to seal claps x 12, prisoner squats x 12, windshield wipers x12. Then head to the PIT for a lighting round of Dora 123.

Thing 2:

Dora 1-2-3…..dips x100, monkey humpers x200, LBC x300 while the partner runs backwards up the hill and back down frontwards.

Mary:

Not much time for Mary….boxcutters X15

Announcements:

“Featured AO Week” starting next week. Check out Slack for more details

Derek Davis Memorial Run: This Saturday is your last chance to get a guaranteed shirt with registration.

derekdavismemorialrun5k.weebly.com

Mulching continues…check slack for opportunities

T-Claps (Recognition): Nemo hitting up the EC. Oboe, Hardy, Snap and others for picking up the six

Prayer:

Prayers answered for Omaha with some promising job opportunities

Continued prayers for Florence as he embarks on a short-term job opportunity in Wilmington, NC

A Family close to Nemo that is going through a difficult time

Those not living in the present and enjoying what is around them because they are too caught up in what is happening on their phones

 

Did You Put Those Deer There?

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YHC has been trying to get down to “the Quay” more often. Figured if I sign up to Q, I’ll head down there. So YHC decided to Q a couple FV places he’s only been a couple times. Lemme Q Possum Trot and Kenny’s Grave back to back.  You never know what can happen right? After lagging behind somewhat on the EC, YHC was determined to hit at least 3 spots with challenging intensity. At arrival, Fonzie was already game planning for his beatdown to deliver during Q challenge week coming up. So I figured, I better throw out something good today. 13 pax posted strong today!

EC: Fanny Pack, Fonzie, LED, Shamwow!, And Norm (who did about a 1/4 mile catch up as he rolled in a bit late for EC…impressive).

FNG’s: POTS boy…welcome Meatball.  Swedish Metal Music = Meatball. Good enough!
Warm Up: SSH x 30, Good Mornings, Imperial Walkers, Squatted Seal Claps, Squatted Arm Circles F/R, Squatted Overhead Claps, Moroccan Night Clubs.
The Workout: Moseyed a loop and did 11’s on the big grass hill at the corner.  We did Mountain Climbers IC at the bottom, dips on the guardrail up top.  Mosey to the tennis court for some stacked Suicides on the lines. We stacked up and then unstacked with some extra absolutions for our 6.  Line exercises were: 5 absolutions, 10 burpees, 15 star jumps, 20 merkins, 25 monkey humpers, 30 LBC, 35 SSH.  Then we took the same stack back.

Mosey to the restroom pavilion for each pax 10 ct. of people’s Chair x2, and a 10 ct. each pax of BTTW. Finished down there, with 2 deer onlooking, with a dozen of each: shoulder taps, nipplers, Merkins. LED comments, “man Fanny Pack… Did you put those deer there?”  I aim to please…mosey back to the flag for Mary Mary: Feel the PT road rash… 20 Box Cutters, 20 H2M.
Announcements: Q shift week coming up… check Slack.  Mulch continues.., check Slack.  Sign up to Q…seriously fellas…check Slack.
T-Claps (Recognition): Breach showing great instructional form on burpees and absolutions. LED for doing an extra few lines during the suicide stack. My FV brothers for allowing YHC to come to their turf to practice my trade!
Prayer: In a strong move of boldness, Meatball… the FNG… took us out.  See you tomorrow my FV brothers!

Don’t you guys want to workout at 1pm?

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10 PAX at the start of Captain Caveman which is a bit more than typical.  Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time.  Thanks to Chaps for bringing him out.   His second FNG in 2 weeks.  Josh was curious why we worked out so early instead of 1pm.  @Pikachu gave him the details.   As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout.  10 Burpees for everyone for his tardiness.

 

FNGs: Josh Powell AKA Kool Aid.  More on that to come in the announcements

Warm Up:  Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back

The Workout:

20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

10 clap merkins or normal merkins

2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back

 


Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches

8 minutes of stretching exercises


Announcements:

As we made our way around COT and got to our FNG he said his name, age and then said Green Tea.  We asked why he said Green Tea and he said he thought we were all naming our favorite drink.  Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout.   We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name.   @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid.  So welcome Kool Aid to F3.   I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details


T-Claps (Recognition):

Prayer:

Kevin and Saddiq and for Josh’s family as the welcome a new baby

IsaWhaa?

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YHC checked a few times last night to see if anyone was stepping in to Q Purple Cobra. The Q sheet has continued it’s struggle and was still open this am at 0430. Pre-blast on Slack and I was off to see who might show. EC was solo – but somewhere passed by 187 as he rolled in to HT Lot along with Cupid and Oboe. We had a team! Let’s do this.

FNGs: Nope
Warm Up: Mosey over to Goodwill, circle up. Varying warm-ups – SSH, Frankenstein, Good Morning, Daisy Pickers, SSH, OHC/Seal Clap, SSH.
The Workout: Not sure what to expect, we did a solo Dora’s. We would do the work in 25 reps starting in GW lot and then jog down to bottom of the hill around the corner. Repeato through 100 Merkins, 200 LBC, 300 Prisoner Squats. We did a double-time runs for about the last 200 and moved up to sets of 50.  With time left, I offered up the exercises to the other 3 PAX.

Cupid – 50 Dippy Dips at Jiffy Lube; 187 2 Sets Shoulder Taps, Mtn Climbers and Pickle Pounders (1st time 10, 2nd 15 IC); Oboe – BTTW 20 count down the line

Mary:  Helped 187 w/ his 25 Merkins for Mental Health and PTSD awareness, 15 Box Cutters, Have a nice day
Announcements: “Q-Swap” next week – bring clothes and toiletries for Healing Transitions – starts Monday in Holly Springs
T-Claps (Recognition): These 3 guys for coming out and pushing this morning.
Prayer: Moment of silence, YHC took us out.

Just a bit off

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YHC decided to Q this workout with everything just being a little bit off. Seemed fitting given where things sit right now in our country, but more on that later.

EC was popular with YHC, Emeril, Skidmark, 187, Pablo, Cupid, and Dawgpound out for 2+ miles.

FNGs: None today
Warm Up:

0530 hit and we were off. Head towards the ramp and circle up at the first foul ball marker for SSH x10 IC. Continue around the park stopping at various spots we don’t usually stop at for Frankenstein’s x8 IC, Merkins x11, and Good Mornings x7 on Emeril’s count. We stopped at the top of the ramp for the main thing to kick off.
The Workout:

Starting from the top, run to the first foul ball marker, do 4x Merkins, then back to the top. Repeat for each foul ball marker and then all the way to the bottom (6 stops total). Pax picked up the six and then regrouped at the bottom.

YHC talked about some things seeming impossible at first (like running a marathon) and then told the pax our next exercise was to bear crawl the length of the ramp. Pax did a good job of pushing through and made it to the top – really made the legs sore!

We took a recovery mosey around the park stopping at the guard rail for Russian Dips x7 IC.

We moseyed back to the top of the ramp for round two on the foul ball marker hills, this time with 2x Squats.

This time when we regrouped at the bottom of the ramp we crab walked the entirety of the ramp, with the option for pax to switch forwards/backwards as they wished.

At the top we moseyed around clockwise one more time – YHC instructed the pax that we were going to practice our downhill finish now that we had sufficiently tired legs. Pax were told to keep good form and to roll through the entire downhill back to the basketball courts where we circled up for Mary.

Mary:

LBC x10, Low Slow Flutter x10, Freddie Mercury s l o w x20
Announcements:

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details.
T-Claps (Recognition):

Snap for setting the pace on the ramp repeats. Dude is fast!
Prayer:

YHC talked about this workout being inspired by how things in our society right now just feel a little off. We certainly aren’t back to normal, but we still have to step up and be leaders in our communities, families, and workplaces. On that note YHC took us out.

NeedMore Ruck with some heavy weight and some running!

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Ruck was on at NeedMore Park Sunday morning with a PAX of 13. Several F3 guys spotted running once we started. 

FNG: None 

Warm Up: The RUCK 

The Workout: We started out on the Red Loop backwards for 2 miles. Dropped over to the yellow for 1 mile. Breach decided we would double time that was set on his watch. Lost one due to Church then we scratched off to the blue for the last 2 miles. All together we managed to get 5 miles and some had more picking up the 6 from the double time.  

Mary: None 

Announcements: Bass Lake mulch.   

T-Claps (Recognition)  

Prayer: Unspoken Requests. Prayer our country and those sick dealing with COVID. Families still dealing with COVID and can not work. 

 

Ultimate

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PAX: Norm (EC), Martini (EC), Sprinkler, Gump, Dauber, Breach, 8-Bit, Boy George, 16-Bit, LipSync, LED

FNGs:  None
Warm Up:  SSH, Sir Fozie Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, Windmills
The Workout:  Ultimate Frisbee
Mary:  No Time
Announcements:  Mulch, Holly Springs/FV Challenge
Prayer:  Those dealing with COVID, Hurricane Isaias

The Usual Suspects – Sheepdog 7/31/2020

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Sorry for the late BB – Busy Friday & Weekend

EC:  Shredder, Norm, Mr. Teriffic, Martini

PAX:  The usual suspects –> above plus 16-Bit and Dovetail

FNGs: Not Today
Warm Up:  Mosey to the back of the school.  Circle up for SSH, Sir Fozie Arm Circles, Good Morning, Windmills, Daisy Pickers, Imperial Walkers and Hillbillies
The Workout: Recess – Circuit around the playground

Station 1:  People’s Chair

Station 2:  LBC’s

Station 3:  Step Ups

Station 4:  Merkins, Derkins, Erkins (PAX Choice)

Station 5:  ABS – PAX Choice

One PAX at each station while the one PAX took a lap around the track.  When he returned everyone rotated.

Made it through 3 complete rounds.

Shredder handled teaching combatives.

Mary:  No time
Announcements:  Openings on the Q sheet, Mulch
T-Claps (Recognition):
Prayer:  Mr. T’s cousin’s family recovering from COVID, Dovetail’s injured wrist

DT Body Rockers

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DT has been, like many other AOs, a site now known for a much smaller crowd. This weekend I had a few verbal HCs so I was excited to plan the workout. Heading back in from a nice EC run with Fanny Pack, we were greeted in the lot by several #HIM at the ready to put in the work. I wanted to do some serious rock work. Focus on form, slower cadence, and surround the sets with non-stop cardio. All said and done I think we were successful and we even logged 1.5 miles with a w/u jog and plenty of laps around the back of the library in what I like to call “the smile lot”.

FNGs: Nope
Warm Up: Regular DT loop then circle up for some w/u stuff
The Workout: Headed over to the rocks and picked up a rock that would provide a good challenge for curls. Moseyed over behind library and set up shop. Started with biceps – curls and then what I call 7’s 3 ways. Broke up the sets with some SSH and then a jog around the parking lot with a break for some plank jacks, MT Climbers and regular plank hold with focus on form. Did this routine a few times. Next moved to triceps with standard press followed by some SSH, then Crab Walk across the lot. Next we broke out a new one, the Body Rocker. This is 10-step exercise with the rock, focus on form not a crazy fast cadence. We did 10 of them, then jogged around the lot with a break for plank stuff, Did this 3 times too. Returned the rock alternating shoulders then set up for a bucket brigade style return – each of us taking the weight off our shoulder, having the man next to us pick it up and pass it along.
Mary: As always, a nice set 2x through of LBC, 6 hold to Low Slow Flutter to 6 hold, Homer to Marge, American Hammer.
Announcements: Mulch, upcoming Q weeks between HS and Fuquay
T-Claps (Recognition): Fanny Pack on the EC plus staying after to run hill loops on Library Hill and West Elm. All guys for showing up and putting in a steady effort for the full 45
Prayer: Educators working in uncertain times, those in recovery for continued strength on their journey, First Responders. A couple guys have a challenging start to work week with meetings with their boss. YHC shared a message about how we are all starting to carry added weight on our shoulders. We might not even notice it anymore but it’s there and it can sneak up and knock you on your ass at any moment. None of us needs to be a hero. None of us needs to be prefect. Let yourself share that weight through your faith, with your family and friends, with your F3 brothers. Closed in prayer after a silent count for unspoken.

Isn’t that a dead end…wrong there’s a hill

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Q sheet was empty so FML decided to take a leap and Q the workout since we needed most of us only needed 5 miles this morning while following the training plan. YHC was excited to catch up with Mookie who was like BOOM!! when the Q sheet slot filled. Unfortunately there are sometimes more pressing issues like late nights with the family, illnesses, hangovers, or sometimes the fartsack just wins baby. I’m not going to speculate as I believe the sleeping in was needed. Next time Mookie, next time.

FML rolls in style. We promised 2nd trunk coffee complete with all the fixins in a picnic basket. No donuts or fritters, sorry.

YHC rolled up early to set up coffee and there was only 1 EC, Vaseline, who for 2 days in a row drove to the workout. Congrats on the PR.

Route was secret until time to post but I promised hills and we’d keep our feet dry. Minus the sweat, they stayed dry. We started with 11 but finished with 12. See how that works, you can come back with more, but never less.

FNGs: None
Warm Up: Leg swings side to side and front to back, tiger claws, and some hip opening things
The Workout: The route went like this: Down Stinson and across Bass Lake Rd, into Sunset Ridge. Turn R at the first road and continue staying right until Sunset Walk, Sunset Walk to Gable Ridge, Turn R on Gable Ridge to Linksland. Turn R on Linksland. Follow Linksland to the end where some thought this was a dead end but it actually meets up with Salem Ridge again. Turn Left on Salem Ridge and loop back up to Linksland. Turn Right on Linksland. Follow Linksland past the driving range and pool and turn L on Gable Ridge. Follow Gable Ridge and turn R on Sunset Walk. From here follow the route back to Womble. At the peak of every hill we picked up the 6: Stinson, Sunset Walk, Linksland and Gable Ridge, Salem Ridge and Linksland, Linksland and Gable Ridge (after pool), Sunset Walk, Stinson at Womble.
Mary: Some stretching OYO
Announcements: mulch
T-Claps (Recognition):
Prayer: Full House’s family