All those rides and we only rode one

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

FNGs: None
EC: Aquaman, Dahmer

On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.

Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.

Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.

The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.

The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)

When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.

BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.

We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.

As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.

Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!

Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!

Announcements: Put them on the interwebs!!!

T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.

YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.

Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.

Prayer: YHC took us out remembering those praises and concerns shared during our COT.

It is a honor to lead you men. I’ll try to do better next time!

The Shortest Straw Has Been Pulled for You

/in /QIC:
PAX: , , ,

Image result for metallica and justice for all era

FNGs: None
Warm Up: 10x SSH IC, 10x Windmills IC, 10x Daisy Pickers IC , 10x Moroccan Night Club IC
The Workout:

Four PAX showed up this morning to participate in my take on a four corners workout.  YHC showed up with just enough time to set up two agility ladders and two sets of cones around the lower section of the parking lot, giving us four corners to work from and stuff to run through in between.  After the warm up each PAX counted off and were assigned their number.  At that point we moseyed over to the first corner and the straws came out.

Each corner had 4 exercises in it with each corner’s exercises having a theme: legs, merkins, shoulders, and suck.

Corner 1 – Suck
1) 15x chill cut plank jacks
2) 5x hand release burpee
3) 10x mountain climbers
4) Run a lap

Corner 2 – Legs
1) 20x Bobby Hurley
2) 20x prisoner squats
3) 10x No Surrender
4) Run a lap

Corner 3 – Merkins
1) 10x standard merkins
2) 10x diamond merkins
3) 10x hand release merkins
4) Run a lap

Corner 4 – Shoulders
1) 20x overhead claps
2) 10x randys
3) 10x carolina dry dock
4) Run a lap

When we got to each corner the PAX drew straws.  The exercise we would do in that corner was determined by the PAX that drew the short straw.  After completing the exercise we would then proceed through either the ladder or the cones, doing various drills, to reach the next corner.  This went on for the duration of the workout.  I don’t remember exactly but I think we did either 4 or 5 laps through the course.  I also don’t remember the order of all of the exercises but I can tell you that no one (other than me) liked the hand release burpees and that No Surrenders suck on pavement.  Luckily we only drew those straws once a piece.  YHC called an audible on the last lap to make sure we did the only two exercises on the list that hadn’t had their numbers pulled yet (diamond merkins and carolina dry docks).

Mary: 10x American Hammers IC, 10x reverse LBCs IC, 10x homer to marge IC, 20x sleeping hillbillies IC, 10 on each side, Have a Nice Day

Announcements: Check Slack and Facebook.  Attention was brought to the #acceleration slack channel.  Get in there and find yourself an accountabilibuddy to help you achieve your goals.

Prayer: YHC’s mother-in-law that is dealing with the death of her husband.

 

Always an honor men.

 

010000

Shelter Workout

/in /QIC:
PAX: , , , , , , , ,

Pax for 9 for an intense under the shelter workout out in the open….

Warm Up:

20 cadence SSH

10 cadence daisy pickers

mosey to grass at bottom parking lot

The Workout: The Circuit Of Rain’

9 different Stations

  1. 10 x Tire Flips (also rotation time keeper)
  2. Tire Farmers Walk keeping ‘slow’ pace with tire flip (this was a lot harder than it first seemed.
  3. The Drum Reel Pull (total body destroyer)
  4. Jump rope
  5. Squats with firehouse on shoulders
  6. 20lb Slam Ball
  7. Cinder block ‘curl then overhead press’ 2 per tire flip
  8. Diamond Merkin (1 per tire flip holding plank)
  9. Cardio/plank freestyle (plank jacks or mountain climbers etc)

3 total circuits were completed.

Reload truck with toys.

Mary:

Shoulders to the wall toe taps, 10L, 10R, 10L, 10R. American Hammer 25 cadence, Protractors 10 count cadence 15, 45, 90, 45, 15. 25 Diamond Merkins, 15 cadence box cutters… finishing with Boat Canoe, kudos to 187 and Pikachu for the very last 30second complete hold… your Q busy a gut 10seconds early.

Announcements: New AO Tuesday Morning 0530hrs, Falcon Park, down the Quay.
T-Claps (Recognition):
Prayer: for our brothers

 

2ndF – Curry and Beer movie night at John Deere’s

 

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Possum Trot BB

/in /QIC:
PAX: , , , , , , , , ,

FNGs:None

3 for EC

Warm Up: 20 SSH, 5 burpees due to late Pax, 10 forward and reverse Fazio  arm circles, good mornings, IW, hillbilly.
The Workout:

11’s on small hill (captain thors and squats)mosey to tennis courts, build a burpee

crab walking to 1st court 5 merkins reverse run back.

crab walking to 2nd court 10 in and outs reverse run back.

crab walking to 3rd court 15 squats reverse run back.

crab walking to 4th court 20 star jumps reverse run back.

4 corner including 10 merkins, lunge to next corner, 10 merkins and 20s BTW, mosey, 10 merkins and 20s BTW 30 SSH, lunge  to corner, 10 merkins and 20s BTW, 30 SSH, 40 LBC

Mary: around the horn exercises including- box cutters, boat canoes, LSF, side crunches, heel taps, WWII,
Announcements:Slack
T-Claps (Recognition): The guys that stepped up to start new AO’s.  Way to Lead Men!!
Prayer: pax health, 16 bit family,  I did not take names.  I hope I got everyone!

A Bone in Hand

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,

PAX of 17 for new AO To Be Determined:
Co-QICs: Aquaman, Doc

FNGs: None

PAX of 17 showed up to christen a new AO.  Co-Qs promised a nice cool morning accompanied by a spectacular sunrise.  Delivered.  Today’s workout brought to you by the number 19 in honor of Doc’s 2.0 that graduated yesterday and the rest of the PAX connected to the Class of 19.  Thanks to everyone that showed up to help us break this in.

Warm Up: 19s (SSH IC out loud to 3 then silently to 19). Supposed to end simultaneously but failed.  Not to be deterred, continued with windmills X 19, arm circles X 19 forward and reverse, merkins X 19.  Mosey to the Ivan parking lot.

The Workout:
–Apple Turnover (bear crawl 9 parking spaces, crab walk 10 spaces.  Return by same route but reverse crab walk 10 spaces, crawl bear 9).

–Partner up at one end of the parking lot.  Five burpees each, run opposite ways and meet at other end of the parking lot for 5 broke back merkins each.  Repeat: 5 burpees, 4 broke back merkins for a total of 19 of both exercises.

In the middle of this circuit Aquaman mentioned a ‘bone popping in his hand’.  YHC thought this was mumblechatter about Aquaman’s Tuesday night extracurricular activities, but it turned out to be an injury report.  Some modification required until the bone popped back in (insert comments here).

–Sprints: PAX divided in half on each side of median.  Everyone does the following:
1. Sprint half the distance of parking lot, 5 burpees.  Sprint the other half, 5 burpees.
2. Sprint half the lot, 19 LBCs.  Repeat.
3. Sprint half the lot, 19 merkins.  Repeat.
4. Sprint half the lot, 19 pickle pounders. Repeat.
Might have been another circuit, can’t remember.  YHC running on fumes about now.

–One PAX arrived late.  So late, in fact, YHC thought it was just a dude that saw a workout underway and decided to join in.  5 burpees OYO administered.  Welcome back Popinkski, glad to have you in the group!

–Mosey around the parking lot for cool down, then around a second time and back to tennis courts for Mary.

Mary: Protractors, protractors and more protractors.  Long holds at 6 inches (expected mumblechatter about 6 inches, was not disappointed), 45 degrees, etc.  Straight into box cutters, followed by Freddie Mercurys, Homer to Marge (both legs then one leg each side), boat canoes.  PAX feeling the burn at this point, and some discussion about potential drop in attendance next week (Deadbolt: “Futures trending downward”).  Have a nice day.

Announcements: New AO in FV on Tuesday mornings at 5:30, Encouragement to attend Healing Transitions with and w/out 2.0s.

Prayer: Crab Legs, others spoken and unspoken.

I am sorry Mom?

/in /QIC:
PAX: , , , , , ,

EC: Skidmark, Redenbacher, Abbreviated for YHC…after all we do call this R4TJ
Warm Up: It was a beautiful morning to run, crisp, low humidity, and boy did it show on the runs.  Warmup started off our run a little rocky….Typical pre-run stretching was going on as Dumbo rolled in late…5 Burpees OYO.  Which then led to YHC’s favorite Monkey Humpers.  Dumbo made a quiet comment about performing monkey humpers abut 6 hours earlier….  (Strong commitment from Dumbo on a pop up AO 6 hours earlier)  Which led YHC to finish early on count 4….and quickly YHC was apologizing to his Mom???? It got weird quick, so we took off for the little dipper route.
The Workout: We took aim for the little dipper route, after much debate as YHC was feeling pressure to run crossway.  Quickly Dawgpound  or maybe Cowboy reminded me that I was the Q, and I call the shots! We headed out in hopes to see the “New AO” over at womble, but from what we could see they were converging with the FIA group on YOGA mats.  Now we know why they chose this location……  On the return from Lowes Foods back to Ting, PAX kicked it into high gear and many PR’s were had! Great finish this morning men.
Mary: Nada
Announcements: YHC is Q of Kryptonite 6/17 in Carpex. High intensity bootcamp at Koko Booth 0530, come support!
T-Claps (Recognition): All PAX as many PR’s were had this morning!
Prayer: Dumbo’s cousin Allison who is battling cancer.  Marriages, as we pray for commitment to each other and working thru issues.  Divorce should not be taken lightly.  When we take our vows, we commit to forever.  If you or someone you know is struggling, don’t be afraid to reach out for support or lend your support.

Straight Bar Pull-ups Hurt

/in /QIC:
PAX: , , , ,

Pax of 5 doing Murph in rain and muggy weather.   Straight bar at Veterans park making pull-ups so much harder… missing the monkey bars at Womble.

Still can’t get a complete work-out without an unruly child giving us a hard time, only one though.

Warm Up:  Run on mile

The Workout: Murph:  100 pull-ups, 200 merkins, 300 squats

Mary:  Run one mile

Announcements:  New workouts starting this week and next.  Second F at John Deere’s house after Thunder on Wed.

Prayer:  Healing and safe workouts this summer.

Tuesday Morning Stacks

/in /QIC:
PAX: , , , , , , , , , ,

FNGs:none
Warm Up:Mosey, butt kickers, high knees and karaoke

SSH x 25

Imperial walkers x 10

Hillbillies x 10

Daisy Pickers x 10

Good Mornings x 10

Sir Fascio arm circles x 10 forward & 10 back

The Workout:

STACKS

Run to first light pole, 5 burpees, run back to start and 5 burpees

Run to second light pole, 5 burpees and 10 mountain climber, run back to start 5 burpees & 10 mountain climbers

Run to third light pole, 5 burpees- 10 mountain climbers and 15 jump squats, run back to home, 5 burpees, 10 mountain climbers and 15 jump squats

Round TWO

Run to first light pole, 5 merkins, run back to start and 5 merkins

Run to second light pole 5 merkins and 10 WWII’s, run back to start, 5 merkins and 10 WWII’s

Run to third light pole 5 merkins, 10 WWII’s and 15 LBC’s, run back to start 5 merkins, 10 WWII’s and 15 LBC’s

Mosey to playground

3 rounds of balls to walls while partner does 5 pull ups
Mary:

10 Windshield wipers

5 homer to marge regular, left leg up 10, Right leg up 10

15 squats

20 SSH

10 carolina dry docks

10 diamond merkins

10 pickle pounders

10 windmill

 

 

5+1 Captain Thor to 10+5
Announcements: new AO starting tomorrow at Womble
T-Claps (Recognition):
Prayer: Banana seat recovery

Pablo’s Anniversary Q

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PAX: , , , , , , , , , , , , , , , , , , , , , , ,

25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary.  I want to thank everyone who came out to show their support in celebrating this milestone.  I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout.  I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun.  1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs:  Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness.  Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places.  After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises.  Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch.  Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch.  Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch.  Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers

Honestly…

/in /QIC:
PAX: , , , , , , ,

FNGs: none
Warm Up: Jog around the block, circle up in the town hall parking lot.

  • 15 x side straddle hops
  • 10 x good mornings
  • 10 x daisy pickers
  • Fazio Arms (10 forwards / 10 backwards)

The Workout I took a page from the Nemo workout book and did a variation of his rock work routine from a few weeks back. Each PAX grabbed a rock and gathered at the semicircle for some rep exercises.

  • Curls for the girls (5 x lower half, 5 x upper half, 5 x full)
  • Jog to other side for 10 Merkins
  • Jog back by way of the lower parking lot, up the stairs and back to start
  • 15 x Louganis (WWIIs w/ rock)
  • Jog to other side, 10 x Merkins
  • Jog back (adding a bunny hop up the stairs)
  • 10 tricep curls
  • Jog to other side, 10 x Merkins
  • Jog back, bear crawling up the stairs
  • 10 sumo squat with rock
  • Jog to other side, 10 x Merkins
  • Jog back, bunny hop up stairs
  • 15 ground pounders
  • Jog to other side, 10 x Merkins
  • Jog back, bear crawl up the stairs
  • 10 wonderbras
  • Jog to other side, 10 x Merkins

At this point, we had some more time, so we started back with Curls for the girls, 10 merkins, then Louganis (increasing to 15), 10 merkins, and then some more tricep curls. We probably could have done another round or two, but YHC is still getting his timing right. Off to Mary.
Mary: Plank for 10, then:

  • 10 x pickle pounder
  • 10 x Australian Snow Angels
  • Outlaws (10 clockwise / 10 counter clockwise)
  • 15 x Homer to Marge
  • Have a good day

Announcements: New AO starting on Wednesday at Womble (0530).
T-Claps (Recognition): Yogurt, for getting me out to F3 in the first place, and Nemo, for giving me the opportunity to Q my first workout.
Prayer: Everyone’s parents, especially those dealing with illnesses currently.