Descending Ladder

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EC: Yogurt

FNGs: n/a
Warm Up: SSH, Hill Billies, Imperial walkers, goofballs, daisy pickers, frankensteins
The Workout:

Descending ladder on the track:

1600m, at the finish line for each lap 10 merkins, 10 LBCs, 10 squats (turned out to be 1 min 53 seconds or faster per lap)

1000m, at the finish line for each lap, 10 burpees (1 min 42 seconds or faster per lap)

800m, at the finish line did A walks/Karokes/A skips/Karokes/B skips/Karokes/Lunge jumps (1 min 35 seconds or faster per lap)

Mary: Claw and leg swings

Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Family sanity during remote working and for good role models to stand up where needed.

What’s Wrong with You?

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My first post at Disney was on January 2nd of this year. This was after starting F3 back in October and maybe 15-20 total posts up to that point. Not 100% sold on F3 yet, this was the workout that started the fire! I think it was a throwback co-Q by Deadbolt and somebody else. I had only heard of Disney from others prior to this.  Stories of a pax named Pablo who would make fellas “Merlot” on this thing called the Abyss circulated around me enough that I was honestly a bit nervous that this was the AO that I would simply not be able to keep up with, considering just coming off about a 3 year layoff from working out. The workout on January 2nd was focused, intense, constantly moving, and structured. We went so many places in the park in such a short time that morning. Though I started Q ing late in January, I knew enough to know that a quality Disney Q needs to bring it! So about 30 lbs. lighter and in much better shape YHC took the reins at Disney with 10 other pax ready to ride as many rides as we could.

FNG’s: none

EC: Nemo, Shamwow!, Mookie, Emeril

Warm Up: SSH, GM’s, Seal Claps, Overhead Claps, Frankenstein’s. Mosey to the big hill on the far side of the field.
The Workout: Take the hill stack. 10 burpees, take the hill. 10 burpees, 20 squats at the top.  Run the ridge, 10 burpees, 20 squats, 30 mountain climbers.  When I called this is when Emeril looked at me and said, “What’s wrong with you?”

Mosey to other side of fence for 5 count per pax People’s Chair followed by 30 ct. fence squats. Mosey to the Abyss.

We did split group 7’s on the Abyss with burpees at the bottom and WW1 at the top. Plank hold for the 6.

2 line Indian runs to the high school. 30 bench dips.

With Indian run lines remaining in effect, we did a few hill repeats with 2 merkins at the bottom, run to the top, 4 star jumps, back down, 6 merkins, to the top, 8 star jumps, on the way down, several pax were quick to let YHC know we didn’t have a whole lot of time to get back to the flag. OR they didn’t want to do more hill repeats. Either way, these pax were right on so we finished with 20 merkins. Indian run in a whole group back to the flag.

Mary: H2M, H2M single leg, Box Cutters, Pickle Pounders.
Announcements: Rune continues.  Bass Lake mulch project.
T-Claps (Recognition):
Prayer: Pablo has lost his mother. Pray for his family. Martini’s mom and family. Hardy got staples after suffering a hit to the head and ninja training. Praises from Quiver for his daughter getting good news on high school placement. Praises from FloJoe and a family member of his who is recovering and we were praying for. Our Nation, leaders.  Honor to lead men!

OG Fritter Foundation Co-Q at the Cobra

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FNGs: Not today!

EC: 187, Cupid, Dumbo, Fanny Pack, Mookie, Pablo, Redenbacher

Warm Up: On our way to the Butcher’s Market we stopped for SSH, Good Morning, Daisy Pickers, Fazio Arm Circles

The Workout: Pablo and YHC talked the night before and Pablo said, “I’ll fill in what you don’t use” so YHC set out to take up half the time. It ended up taking 2/3 of the time…

Thang 1: 11’s at the Butchers Markets with Captain Thor (big boy sit ups and American Hammers IC – 1:2 ratio) on one end and Jack Webb’s on the other end (1:4 ratio). The PAX all stayed together.

Thang 2: Pablo let us in rounds of Balls to the Wall and People’s Chair. Three rounds of each with half the PAX doing that and the other half switching between Mtn Climbers, LBC and Freddy Mercury. After the initial 3 rounds we switched from Balls to the Wall to People’s Chair.

We moseyed back to the flag the long way to ensure we got our second whole mile (remember back when scoring for Rune only allowed for whole miles and 2 max at an AO?)

Mary: Pablo killed us with 6 minutes of increasingly difficult core exercises. YHC was so gassed he doesn’t remember them all. I know we did Freddy Mercury, Box Cutters, Homer to Marge and Pickle Pounders. Fathers Day isn’t too far off so start practicing now!

Announcements: Check the interwebs…

T-Claps (Recognition):

Prayer: Pablo’s Mom, Fanny Pack’s Daughter.

A Proper Backblast

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10 Pax presented themselves this fine morning to exercise the mind, body, and spirit. Joyful comradery and scholarly conversation was abundant this morning as Pax navigated along the route honoring Ursa Major. Members of the organization supported and encouraged each other the route. The conversations, while scholarly and thought provoking, also allowed for debate. We concluded with a trust circle that gave gentlemen the opportunity to share their feelings in safe and secure place empowered by fellow men. We enjoyed tea at Starbucks at the conclusion.

EC: Emeril, Banana Seat, Cupid, Full House, Pikachu, Skidmark

FNGs: Unfortunately no
Warm-up: Calisthenics: Mountain People, Regal Wayfarers, Appendage circles, Mountain ascenders
The Workout: Ursa Major 5.2 miles
Mary: Yoga
Announcements: Rune
T-Claps (Recognition): Full House just pushing through
Prayer: McKeon family, Full House’s wife’s uncle, Martini’s mom

Deja Vu at the Nest

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Yosemite posted that he needed a Q at the nest, so I grabbed it, I figured I could repeat my birthday Q at Disney.

EC: Boy George, Fumunga, Gamecock
FNGs: none
Warm Up: 15SSH, 15 Hillbilly’s, 15 Imperial Walkers, 10 Sir Fazio arm circles forward and backward, 10 Good Mornings
The Workout:
         Thang 1: Mosey to one end of the parking lot, get a partner. One Partner runs the lot stopping at each island and does 15 merkins, 20 lbc’s, 25 squats. While
Partner 2 does 10 count Balls to the Wall, 15 count Shoulder Taps, and Peoples Chair until partner returns. Did this 3 times.
        Thang 2: Mosey to Shelter, for Dora 123, 100 Step-Ups, 200 Freddy Mercuries, 300 dips
        Thang 3: 11’s in the parking lot, star jumps and Carolina Dry docs,
Mary: 8 Homer to Marge, and Have a nice day.
Announcements: Rune is ongoing, Helping Holly Springs with Park Maintenace, 10 F3 anniversary
T-Claps (Recognition): Pax for Hard work and good talk after the workout
Prayer: Martini, Pablo, and Hobo’s families as they are dealing with Hospice for a loved one, Gamecock’s niece continues improvement in NICU.  Prayers for compassion patience, and understanding for the nation as we deal with 2020.
NMS: There is a lot going on right now, I feel for our African American citizens right now. I can’t even begin to knows what if feels like, I hope this will lead to better things for them and our country, everyone should feel safe in the US and not feel like they are being targeted because of Race, or any other reason.

Back to avg numbers at the U!

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FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out

Crazy 8’s

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Day 1 of Rune and the Q opened up the Paradise City for the option of 3 mile EC beginning at 0500. Lots of Pax started before 0500 for EC, more beginning at 0500, and a few more for 0505. As always Paradise City is a minimum 3 mile workout. Money well spent this morning.

EC: Mookie, Full House, Cupid, Aquaman, Roger Roger, Dumbo, Dawgpound, Katniss, Emeril, Pablo, Pikachu, Skidmark

FNGs: None

Warm Up: There was no warm-up. 1st lap was part of the workout.

The Workout: Crazy 8’s. Made a figure 8 with 8 stops and 8 reps of an exercise at the stop.
Stop 1: Merkins
Stop 2: Squats
Stop 3: Plank Jacks
Stop 4: Star Jumps
Stop 5: LBCs
Stop 6: Reverse Lunges
Stop 7: Hillbillies
Stop 8: Burpees

1st lap was a fellowship mosey to get all used to the order. Laps 2-4 was a 2 group Indian Run split into team Pikachu and Team Skidmark. Laps 5-6 was a 3 man catch me if you can Indian Run with 3 merkins. Indian Run group was randomly selected.

Mary: Finish out with some stretching

Announcements: Rune

T-Claps (Recognition): All that EC this morning

Prayer: Pablo’s mom, Full House’s wife’s uncle, Clay, Cupid’s Grandfather, Dawgpound’s BIL, PSI, CHIPS, and other members of the police force and first responders.

17 PAX for an Anniversary Rock Beat Down at GP

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A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip.  Some ran during U-turn.  One showed up at 7:00 am.  Lots of mumble chatter from start to finish.  Great seeing Farva out for the first time since the start of the pandemic.  Very excited to see Dusty too (no pull-ups today).  Just an AWESOME turnout men!  Sorry Norm you were told the incorrect location.


FNGs: Yes!  Welcome Lance Huber – NABS.  Thanks PAX who helped me with our welcoming speech.  Great job Pumpkin Spice for bringing him out.  Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises:  good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH.  Ended with 5 burpees OYO.

The Workout:  I asked the  PAX to grab a medium-sized rock.  Let’s just say, some PAX were more zealous than others.  There would be no rock rotation.  In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises;  (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six:  6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair.  Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise:  20 Ground-Pounders.  After 3 years, I finally learned there is a squat at the bottom rather then bend over.  Thanks Forceps!

No time for a field trip.  Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs.  Have a nice day.

Announcements:  RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition):  16-bit for incredible virtual Workouts!  Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer:  Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic.  YHC took us out.  UNSPOKEN.

 

An incredible honor leading you men this morning.  Thank you for making my three year anniversary very special.

Sheepdog 5/29/2020

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EC: Martini, Norm, Mr. Terrific, Shredder 
FNGs: none
Warm Up:  Shredder kicked it off with lots of arm. OH Claps, Seal Claps, Sir Fazio Arm Circles, Moroccans Night Clubs, SSH, IW, HB, Frankensteins, & HB Frankensteins.

The Workout: Dovetail picked up the Q with a rotation of goodies. One pax set the pace by sprinting down around the island. 3 set. All hurt!

YHC picked back up with various sets of striking (lots of striking), kicks, dips, erkins, and combos

Mary: Pax choice as we went around the circle with LBCs, V-ups, box cutters, etc.

Announcements: Rune-Sign up. Adopt-a-highway clean-up on Sunday.
T-Claps (Recognition): Martini for getting out despite a challenging time. We got your 6 brother.
Prayer: Mr. Terrific new job opportunity. Martini’s mom and family.

I’ll stomp a decaying coon but I ain’t stepping on that!

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EC:  ShamWow, Katniss

It started out as a normal day.  I passed ShamWow as I drove in late for EC and he politely turned around to accommodate my lack of discipline.  We traveled the familiar route with some mumblechatter along the way.  At about the first mile along holly springs road, we abruptly parted from our path like the red sea did before Noah.  There was something in the road that caught both our attentions.  I can only describe it as a cylindrical object about 8 inches in length, purple-ish, and appeared to be made of silicone rubber.  Neither of us had any interest in positively identifying the object as we never broke stride as we abruptly (key word) parted from our path and continued on our way.

FNGs: Not today
Warm Up: 25 SSH, 15 Hillbillies, 15 Imperial Walkers, 10X Fazio Arm Circles FW & REV, 15X Overhead Claps, 15 X Seal Claps, 25 SSH
The Workout:

With a full week of rain, it was hard finding motivation to get back in the gloom.  I’m glad the Q sheet was open for Cletus forcing me to endure another workout in the rain.  It brought thoughts of discomfort and made me ponder why we seek comfort and shun discomfort.   It brought spiritual reflection.  My take away – I have never grown or gained anything by being comfortable.  We grow and gain from discomfort and hard work (discomfort).  Comfort is a time for praise and recovery so that we may go do uncomfortable things!  And balancing them is the trick.  I think everyone can find examples of this in their life by asking the question – What made you who you are?  I imagine there are some uncomfortable memories balanced with times of great joy.  As we get older it is much easier to accept the normal and seek what we have found to provide us comfort.  An F3 workout is a great 45 minute (only) discomfort embrace that provides the correct perspective for the rest of the day whether it brings us challenges or rewards.  We shall conquer the day and be thankful that mostly we have 1st world problems.  This message was less succinctly delivered during Thing 2 which brought a lot of discomfort.

Trying to avoid the downpours so headed to the shelter.  Divided into two groups.

Thing 1

Group 1 BTW  Group 2 10X Derkins Switch

Group 1 Preachers Chair Group 2 20X Dips Switch

Group 1 BTW Group 2 20X Erkins Switch

Repeat

Break in the rain so a trip around the soccer fields, plank hold for the six

Repeat Group 1 and 2 exercises with Derkins going to 20X

Trip around the soccer fields, plank hold for the six

Thing 2

Mosey to the rock pile to select 2 small rocks (some did not heed the advice)

Tabata – 1 minute AMRAP, 10 second rest

5 rounds – overhead press, squats, tricep extentions, curls for the girls, shoulder arm raises

Completed 2 sets, and needed a break, so a trip around the soccer field plank hold for the six

No time for a 3rd set and no time for Mary!

Mary:  Not today
Announcements: RUNE – last day to sign up, ShamWow dropped some knowledge on us and reminded us the treasure is in the journey and not the destination.  Should have been there if you want to know more!
T-Claps (Recognition):  All Pax for embracing the discomfort today in order to grow
Prayer:  Cupid’s grandfather is not doing well and has been battling cancer for a long time (10 years).  Prayers for Cupid, his grandfather, and family during this time.