I Almost Forgot the Words

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An absolutely great morning for running. Great sunrise over Bass Lake and 5 pax showed up for YHC’s first Q of a running only workout.  Thanks to Mookie for lending me the reins this week! Great running with Maybelline for a 4+ Downtown route during the EC.

EC: Maybelline and Fanny Pack

FNG’s: None.
Warm Up: Today is Flag Day so YHC naturally called for the first exercise to be the Pledge of Allegiance. During the proceedings, one pax commented, “ I almost forgot the words…”. Sometime YHC forgets that not everyone works in a school like me and recited the Pledge daily.  Windmills, Frankenstein’s, and Willy Mays Hayes. Then we were off.
The Workout: Through the ball fields, down the greenway, and around the lake and back for a multi terrain 5 plus miles with the pax primarily staying together. At one point, UTI asked YHC if we’d head through Sugg Farm on the way back. YHC was done running on mulch, so we remained on the greenway for the return trip. As it turns out, even though YHC isn’t a “runner”, I got the timing right on my first running Q as we got back to the flag from both EC and ME routes with 2-3 mins. To spare. Solid work men!
Mary: Some downward dog and runners pose to close out.
Announcements: Bass Lake mulch project. Sign up for a time slot on Slack.
T-Claps (Recognition): Maybelline getting back out in the gloom after a hiatus and for hitting both EC and ME.
Prayer: Those pax who’ve lost family (Pablo, Martini, Oboe). Our country and nation, many people struggling to survive and thrive when so much doesn’t make sense.  We need the Father’s peace more now than ever.

Honored to run with you HIM’s today!

Abs are made in the kitchen

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Abs are made in the kitchen, but we tried the traditional route of exercise.  This workout was brought to your courtesy of Led Zeppelin.

FNG: None ;(

5 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers, , 10×3 ct Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10×3 ct Windmills, 30 ct Pigeon Pose, 20 SSH

Workout:

Mosey to the Wall of Pain

  • 3 sets of 50 x3 ct Wall Sits (Prisoner, Al Gore style, Morrocan Night Clubs)
  • 3 set of 10x3ct Australian Ass Smackers (BTTW w/ a twist – Alternate single arm butt smacks)

Rock work:

Mosey to the Rock Pile. YHC asked the PAX to select medium sized rocks. Redenbaucher’s rock may not have met code and Farva’s was overcompensating.  Rotate rocks between exercises.

  • 3 sets 10x3ct – Curls for the Girls
  • 3 sets of 10x3ct – Overhead Tricep Press
  • 3 set of 10x3ct – Ground Pounders
  • 3 sets of 10×3 ct – Rutrows
  • 3 sets of 10x3ct – Bus Drivers
  • 3 sets of 10x3ct – Wonder Bras
  • 5 sets of 10x3ct – Standard Bench Press
  • 1 set 10x3ct  – Windshield Wipers
  • 1 set 10x3ct – Bicycle Kicks
  • 1 set  10x3ct – Scissor Kicks
  • 1 set 10x3ct – Box Cutters
  • 20 – Rockies
  • 20 – Hate Handles (10 each side)
  • 10×3 ct – Rock Spanks
  • 10x3ct Mountain Climbers
  • 10x3ct Plank Jacks
  • 20 Merkins (1 hand on rock, 1 hand on ground)

Return Rocks and mosey back for Mary

  • 30 ct Straight leg stretches
  • 20 ct Runner stretches
  • 30 ct Pigeon Pose

T-Claps: Redenbaucher put in 10 miles before the workout.

Announcements:  F3 10 yr anniversary in January (Capefear hosting). Discussed adding an emergency contact to Slack contact info & Bass Lake Mulch Project sign up is open,

Prayer Requests:  Prayers for  our men in blue, County, State and Country Leadership, prayers for Cupid’s, Pablo, Particle Board and Martini’s families. Prayer for those suffering physically or financially.

Pyramids and Animal Suicides

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EC EC:Dawgpound Emeril Vasoline
EC: Dahmer, This is when Emeril and Vasoline defected to Cletus
Yoga EC: Dawgpound
FNGs: Not today

Warm Up:

A quick lap around the parking lot and circled up for the original South Wake Warmup

20 Side Straddle hops
10 Good Mornings
10 Forward/Backward Fazio Arm Circles
10 Hillbillies
10 Imperial Walkers

The Workout:

It was an ambitious workout. This thing evolved throughout the week. I removed Turkish Getups and replaced them with Thrusters. I was going to have sprints and then I thought when was the last time we did a good bit of bear crawls. With RUNE going on we need to make sure we work on strength and not just running. I was hoping more guys would have been here instead of just running.

We worked on our duck walk form.  We want to look more like this:

I thought I started out good but lost form as I went. It is a lot harder then I’m used to.

Each of the suicides was an out and back. We went to two spots, then four, then 6, then 8, and finally 10 spots.

3 Thrusters Each Arm
Crab Walk 2 spots
3 Thrusters Each Arm
5 Man O Makers
Crab Walk 2 spots
Bear Crawl 4 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
30 Cleans
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
Bunny Hop 10 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
3 Thrusters Each Arm

We ran out of time to finish the whole thing. It is a bummer. I will revisit this again and maybe we will get through the whole thing.

Mary:

One Set of Midget Love Handles

Announcements:

Check your local slack channel.

T-Claps (Recognition):

Prayer:

The McKeon Boys
Martini

Possum Trot

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FNGs: Welcome Brownie!!
Warm Up: 1 lap around tennis courts SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Speed hops (side to side/ front to back)
The Workout: two groups 1 football 3 stages of throwing and catching. Round 1 drops equal 1,2,3 burpees. Run to fence with 25 lbs weight between throws. PAX not throwing/catching call out random exercises at each stage of throws rotate through group. Do burpees after each PAX member throws. Round 2 double burpees 2,4,6 for drops and one throw with a frisbee. Total burpees 80+ PAX that can throw and purposely catch 5. PAX that challenged us to be leaders 1. (thanks for the leadership advice Pots)
Mary: Incorporated in workout.
Announcements:
T-Claps (Recognition):
Prayer: Co-worker of Sprinkler.

Isolation Blues for Red October

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FNGs: None
Warm Up: Side Straddle Hops,Imperial March, Hillbillies, Toy Soldier Fozie arm circles, Daisy Pickers, Quad Stretch, Hamstring Stretch
The Workout: Round 1 > All exercises two handed with Kettle Bell/Weight (focus on isometric exercises): Wall sit hold with press up/out/under leg hold 10 rep count. 2 build up sprints. Wall sit hold while pass weight chest high, head high and under legs.  2 build up sprints.

Round 2 > L-Shape seated 10 rep one arm press. Free hand outstretched. Isometric hold one arm press while free hand press 20 sec count. Pillar press neck high engage all muscle groups. 4 rounds of 15 sec hold / 5 sec rest. Shoulders on wall/make body into table. Single arm chest press 10 reps/ free hand straight out.  Repeat other arm. Iso hold single arm press free arm vertical raise 20 sec count. Pillar press waist high engage 4 rounds of 15 sec hold / 5 sec rest

Mary: Dauber led yoga stretch sequence.
Announcements:
T-Claps (Recognition):
Prayer:

2,000 Rep Dora, Sheepdog Style

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FNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)

Mosey to the back for the kickboxing that was mentioned in the pre blast

Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos

Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and  running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick

These Stones are Different!

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YHC had pre-blasted the possibility of a field trip plus with RUNE going on, I knew this would play well into the pax need for miles as well. YHC ran into Emeril and Vasoline during EC and they made an audible to go ahead and head over to Cletus. Emeril said he needed only 1.6 miles during the workout and he would stop there.  Thank God his watch died out, otherwise Emeril would still be standing in the middle of Grigsby Ave. but YHC recorded 2.07 miles for the workout.  Mission accomplished! We even had an FNG along for the ride.  Welcome FNG Elton!

FNG’s: Welcome Elton! Respect.
Warm Up: SSH x 30, Good Mornings and Frankenstein’s.
The Workout: It was all about the mosey field trip today.  We stopped along the way down to the Bass Lake trail several times. Stop 1: 5 burpees, 10 merkins, 20 squats. Stop 2: Repeato but add also Sir Fazio Arm Circles (F/R).   Stop 3: Half the group does People’s Chair on the dugout while other half does 20 Mountain Climbers in cadence.  Switch.  Stop 4: 5 burpees, 10 merkins, 20 squats.   Continue mosey to a new and different rock pile. It’s about .8 miles from the flag to this rock pile for any future Q curiosity.  These rocks…are NOT Womble rocks!  Somehow they are all bigger and more dense, therefore heavier! YHC initially grabbed a bit smaller rock until Doc questioned the move and so I upgraded.  Accountability (or rock shaming) this is what F3 is all about… we make each other stronger!

Rocks were used in a descending ladder of 15,10, and 5 counts of the following exercises: Curls for the girls, shoulder press, rock spanks, toe taps, Tricep presses.  Each series was interrupted by 5 burpees OYO.  Finished all exercises with 30 ct. Rut Rows.  Return of rocks and mosey back up the hill toward Womble again.

Stop 5: 5 burpees, 10 merkins, 20 squats. Stop 6: two groups again. 1 group holds BTTW’s while other group did a dozen hand-release merkins.  We then moseyed back to the tennis court.

We then did a series of 1:4 ratio Jack Webb sprints across the court.  We went up to a five count and circled up for Mary.
Mary: Box Cutters And Pickle Pounders closed us out.
Announcements: Sign up genius is live for 3rd F Town of HS mulch project. Our community needs our help.
T-Claps (Recognition): FNG Elton putting in a solid first F3 appearance. Good amount of EC from Emeril, Vasoline, Yogurt, Abe, YHC, and Go-Gurt. Great to see Crablegs out there today!
Prayer: Pablo and Martini and their families in this time of grief.  Our Nation, those that are exhausted by life’s going on’s right now. Whether we know it or not, there’s a lot hanging over all our heads these days. Don’t be afraid to tell your fellow pax how you really feel or what you really need.  Just because a pax keeps posting doesn’t always mean everything’s ok.  It’s great to post, but there are more facets to life than just the first F.  Be a 2nd or 3rd F to a fellow pax.  Always an honor to lead men!

Shelter

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Solid pax of 13 for a wet, wild & moist Thunder…..

FNGs: welcome Chris Yerxa – CAPRI
Warm Up: Mosey to amphitheater, Crosby warmed up the team with some SSH & Arm Circles
The Workout: We got our dancing shoes on:

Thunder Struck – SSH during verse, Merkin on Thunder, Double Merkin Burpee on Thunder Struck

Rebel Yell – Alt Leg Homer to Marge on verse, Diamond Merkins Chorus (more more more), LBC during bridge

Imagine Dragons Thunder – DIPS, Hold Down during verse, Up on ALL the Thunders

Roxanne – Superman hold on verse, 1/2 burpee on ‘Red Light”, Merkin “Roxanne”

Music Break: PAX Cadence Count Balls to the Wall / Wall Sit PAX cadence count x 2 / PAX Cadence Count Balls to the Wall

Sally – Squat Hold and jump up over head clap on the UP

Eminem/Rihanna Love the Way You Lie – Hold BOAT with claps during Rihanna, left/righ side LBC during Eminem

Mosey to Tennis Courts (not the shelter)

Mary: Box cutters whilst wating for all the PAX to mosey from amphitheater.

In 30 x cadence “crab” heel taps, 30 x cadence American Hammers, 30 x Diamond Merkins

Announcements: John Deere, Crosby + Beth running beer mile back to PYRC

T-Claps (Recognition): good job Capri

Prayer: Various thoughts and prays for recent bereavements and unspoken for Fumunga spouse.

Tour De Womble @ TBD

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Not That Kind of Threesome @ KG

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YHC rolled into Kenny’s Grave a little early to get 3 miles of EC and passed Boy George on the way in who got a head start on his 3 mile EC.

Upon return, Sprinkler was waiting for us. After a quick greeting, we checked the time and with about 3 minutes to go it was just the 3 of us and none of us were planning to Q. We then devised a quick game plan and shared the Q – basically making it up along the way. Not sure what happened with who was supposed to Q but we made it work because that’s what we do.  YHC got in about 2 miles and burned close to 700 calories.  Great work HIM.

FNGs: None

Warm Up:

Sprinkler led us through a few exercises consisting of SSH, Daisy Pickers, Good Mornings, Sir Fazio Arm Circles, Seal Claps & Overhead Claps.

The Workout:

We decided on a modified 4 corners workout around the rec center starting with a rock exercise. We then proceeded to the next corner and took turns choosing an exercise at each stop. Against YHC’s better judgment we took the rocks with us for one of the rounds; a mistake we chose not to repeat. After 4 rounds and 16 different exercises, it was time for…

Mary:

LBC’s / Reverse LBC’s / Homer to Marge / Low Slow Flutter / Have a Nice Day!

Announcements:

New AO @ Fleming Loop starting tomorrow?

T-Claps (Recognition): Way to step up and help lead, HIM!

Prayer:

Boy George heading to Ohio with the family for a week

Sprinkler’s coworker having shoulder surgery

Soldier in Norm’s Battalion who committed suicide – the funeral is today in New Bern