CĂ©line Dion Would Be Proud

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YCH looked at the forecast last night and thought numbers might be low this morning to match the temperatures  but never expected them to be the loneliest number, leaving me ♫ All by my self  ♫.   The temptation to go home and curl back up in to bed was high.  No one would know, right?  But there was someone that would know, me, and I continued on for their sake.  And even though it was just me cadence count was kept, COT happened complete with count-off and name-o-rama, announcements, and prayer requests.  This may speak a bit to my mental state but I found it important.

FNGs:

Clearly, none.

Warm Up:

Lap around the tennis court and then circled up for:

SSH x20 IC

Good Morning x10 IC

Imperial Walkers x10 IC

Arm and shoulder stretches.

The Workout:

We moseyed to the beginning of the parking lot and started at the first parking spot line.  The first exercise was bear crawl Jack Webb’s.  We would do the usual 1:4  ratio of merkins and air presses, increasing up to 10:40, but would bear crawl two parking spaces in between sets.  So it was 1 merkin, 4 air presses, bear crawl two space, 2 merkins and 8 air presses, bear crawl two spaces, etc.

Michael Phelps at the end to shake out those arms.

After that we did what I’m calling duck walk Spud Webb’s.  These were similar to the above exercise but we did in cadence lunges followed by squats.  In between the sets we would duck walk 2 parking spaces, making our way back to where we started the first exercise.  Again this was done in the 1:4 ratio up to 10:40.

After this we did a slow mosey to the tennis courts and lined up at the end line of the far court.  Next up was my favorite routine, the crab boil.

Starting from the end line on the first court we crab walked to the same line on the next court to do an exercise.  We did this across all four courts.  The exercises were, as usual:

Crab cakes x10 IC

Crab humpers x10 IC

Crab jacks x10 IC

At the end we did two rounds of BTTW and People’s Chair before doing another crab boil back to where we started.  After that it was time to head back out to the parking lot so we could both warm up the car and continue on to …

Mary:

Circled up and got on our 6 for the following exercises:

LBC x10 IC

American Hammers x10 IC

Freddie Mercury x10 IC

Sleeping Hillbillies x10 IC each side

Announcements:

Frosty CSAUP on 12/11

Christmas party coming up.  Check slack, I couldn’t remember the date.

T-Claps (Recognition):

All the PAX that braved the cold this morning.  I saw those black ops running dudes going down Judd Parkway on my way to the AO this morning.  Good work guys and good work to all the PAX that posted everywhere.  There was frost on my pants by the end so you know it was cold.

Prayer:

YHC asked for prayers to continue putting in the hard work at home that I’ve been doing to better connect with my kids.

Prayers for PAX dealing with injuries

 

I took us out in prayer.  I’m thankful for all of the men that have helped give me the strength to not go home when I really wanted to this morning.  Before I knew any of you I never would have done something like this.  Thanks for the continued motivation

 

010000

As promised a never done before F3 workout Indoors! Basketball full Court!!

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Warm Up: Moseyed to indoor Basketball gym.

Stood on Baseline for the Pledge of All Allegiance

Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.

I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!

 

Mary: No Time

T Claps: Bosshog and the new addition to the Family! Congratulations

Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!

Announcements: CSAUP 6-10 Saturday

Rollback That Weather Forecast

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AO: Possum Trot
Workout Date: 08/18/21
Really bad thunderstorms were in the forecast, so I wasn’t sure how many would show up or if we would need to find an alternate AO. Two PAX rolled in and the thunder never showed. We worked out in a steady drizzle.

Warm Up: State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises

Main Event:
1) Number of the Beast with an accidental 7th station we decided to keep. This definitely added to the difficulty as well as the time commitment.
2) Group rock work. PAX took turns calling and leading various rock exercies.

https://www.strava.com/activities/5811834631

Mary: Various abdominal exercises. Finished with Have a Nice Day in the drizzly rain.

COT: 3 PAX Announcements and Prayers

Naked Moleskin:
Rollback’s Smiley Face headband was on point!
FRAM’s favorite part was the Have a Nice Days on the wet tennis court in the rain. It was pretty nice.
This was my ninety-fifth #F3Q21 #2021Challenge Q (ninety-ninth overall). Next Q is Sunday at Any Given Sunday.
-Pigpen

QIC: Pigpen
PAX: Rollback, FRAM, Pigpen
Workout Date: 08/18/21

IPC week 1

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FNGs:
Warm Up:good morning, Frankenstein, micheal Phelps, oyo stretches
The Workout:

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 blocker burpee thrusters, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee horizontal block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee vertical block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

Announcements: 9/11 TM 5k, 9/11 stair climb, possible Fuquay 10k.

Prayer:praise for time with family, prayer for our country and health

Flavored Popcorn

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5 PAX for a Q-less Possum Trot but we all pulled it together for a flavored popcorn workout. Great work men! #FreedToLead

FNGs: none
Warm Up: Windmills, Hillbillies, Good Mornings….
The Workout: Headed to the Tennis Court for a suicide-style all court workout.

  1. Gump called Merkins, Bear Crawls, Squats x2
  2. Abacus called Mountain Climbers, Lunges, and Plank Jacks x2
  3. Rollback called Heel Taps, Side Crawls, and _____ x2
  4. Money Pit called LBCs, Crab Walks, and Squat Jacks x2
  5. Moseyed for 3 rounds of rocks

Mary: Around the Horn
Prayer: Abacus 5 month old to actually have a sleep schedule (been there), Santana work issues.

Possum Trot 8/11/21

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FNGs: None
Warm Up: one lap around the tennis court. Karaoke, high knee, butt kick, jog to pick up late PAX.  Jog down to field #2 and circle up.  SSH I/C 50. 2o regular, 20 2x and 10 smurf jacks. Good mornings I/C 10, Windmills I/C 10, Stretching counts. Frankenstein’s I/C 10. Standard Merkin 10. 10 Burpees for late PAX.

The Workout: BTTW and Peoples Chair 30 sec on each exercises.  Ladder down by 5 sec intervals to 15 sec. Broke PAX into 2 teams of 5.  We played kickball with each base earned was a stacked>  1 merkin, 2 squats, 3 lunges, 4 burpees for the defensive team.  Each out was the same for the batting team.  Delta of runs scored after the inning was number of burbees for the losing team.   One team did succeed in achieving the ever elusive triple play!!
Mary: Low slow flutter, Freddy Mercury’s, American Hammer. 60 sec of grateful reflections.
Announcements:  Never Miss a Friday @Kungpow,
T-Claps (Recognition):  Rollback on EC push
Prayer:  Bondo’s granddaughter Piper for RSV, Dead Bolt daughter working long days in the hospital. New Mexico losing a close friend.

Y’all Busted My Rock!!!

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A humid day down in the valley known as Possum Trot. 7 HIM gathered to be sure that nobody was alone or got left behind. We made some noise with the sledgehammer, somebody broke the rock POTS was using and he got salty, Sprinkler made some “noise” during COT, and we took the hill together several times.

FNG’s: nopes
Warm Up: SSH x 40 IC, Windmills, Seal Claps, and Overhead Claps x 7 IC, Imperial Walkers and Hillbillies x 10 IC, 22 Squats.
The Workout: A quick mosey for all PAX to grab a rock of choice and a short Cusack up to the entrance end of the lot to circle up for Shoulder Press x 15 and Merkins x 15. There were 3 stations in the rotation for the day: rock circle, tire flip & sledge, run the hill with 10 Merkins.

The rock circle continued with all PAX counting out 15 counts of any rock or ground exercise of choice. Partners would rotate out to either flip the tire/sledgehammer together or run the hill with Merkins. At no time, was any man supposed to be alone in a spot…because that’s what we do in F3. There was a constant rotation during this activity and no brains were bashed in as tires were flipped and hammers were swung. So, that’s nice.

All circle exercises included (sometimes several rounds), but not limited to: Merkins, American Hammers, Should Press, Curls for the Girls, Tricep Extensions, Squats, Rut-Rows, WW1’s, LSF, Homer to Marge, Burpees, Star Jumps, Ground Pounders, and more!
Mary: After putting our toys away we moseyed to the tennis courts for a Bear-Crawl/Sprint Back series we did 3 times in decreasing distances.  Finished with 22 counts of the following for Mary: LSF’s, LBC’s, Dying Cockroach, Homer to Marge, and Superman’s.
Announcements: Q Swap next week. CarPex guest Q’s will join us, but all AO’s remain open!
T-Claps (Recognition):
Prayer: Banana Seat daughter Ella receiving some medical treatments that are needed (prayer and praise). Our military, first responders, leaders, spoken and unspoken. Honor to lead at the OG SouthWake AO.

Two Rock Shakur Finally Appreciated

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FNGs: None
Warm Up: Upper body warmup for an upper body workout
The Workout: After years of calling it Two Rock Shakur, Fram was the one to finally give YHC props for such a creatively genius name. Four rounds and four corners of Two Rock Shakur: bicep curls (in, out alternating), tricep ext, flys, bent over tricep ext, lateral raises. Tennis Court bear crawls, merkins, lunges, BTTW, Crawl Bears, reverse lunges, wide merkins
Mary: Around the horn
Announcements: 7 year anniversary for Deadbolt workout at Kung Pow, 6 year anniversary continued for Gump at Cletus, Thunder and Ground Pounder
Prayer: Norm and his family move to El Paso.

Teamwork at the Trot

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Warm-Up: A short jog around the park and followed by 22 reps of SSH, Windmills, Good mornings, Imperial Walkers/Hillbillies, and Frankensteins.

The Workout: Pax split into 2 teams for some friendly competition

Round 1- Cenepdede bear crawls- The first team to reach the line gets to recover on the jog and the losing team does burpees- Team 1 conceded for modifying (10 burpees for all)

Round 2- Tunnel Rat- teams form a tunnel and the last guys have to crawl through- Team 2 was victorious, recover on the jog while team 1 did burpees

Round 3- Duck walk snake runs- guys from back stays in duck walk position while the rest of the team squats and snakes thorough. Team 1 was the winner- Team 1 recovered on the jog, while team 2 did burpees.

Freeze Tag, one tagger chases all the remaining pax members, if you get tagged you have to stay in place and do SSH until someone untags you

Mary: 5 mins of ab burnout (LBC’s, Homer to Marge, Heel Taps, Box cutters and Plank backslaps)

Announcements: 1776 workout on the 4th Norm has the Q

Prayer: Frams co-worker Tim, 8-bit is flying here this afternoon-prayers for a safe flight.

History Lessons in the QUAY!!

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This mornings workout was a little different. I had pre-blasted we would be taking a tour of the History of the FD and learning about my story.

FNG: Nope

Workout: Moseyed to Milkove Shopping Center for a warmup. Merkins, side-straddle-hops and we learned it used to be a Piggly Wiggly and it burned down in 1987. Moseyed to First National Bank where stopped for the Pledge of Allegiance. “The Flag does not stand for skin color, race or religion. It stands for Freedom!!” We moseyed to Hardees Parking Lot and did some exercises. The PAX learned that the Hardees was the first fast food chain restaurant in Fuquay-Varina. Moseyed to the corner of Main & Academy Street. Here we showed off our gluts by doing Monkey Humpers and learned that in 1941 My grandpa opened up a Antique Furniture store called Hoke Powell Interiors. Later on, he sold appliances and TV’s. Off to TR Ashworth’s where the PAX learned that downtown Fuquay had burned 3 times, 1916 being the 1st time and the 2nd was at Proctor-Barbour Tractor Repair shop in 1946. In 1977 the entire block burned causing $500,000.00 in damage. Off to S. Fuquay Avenue where we stopped at DMV. This was the first Fire Department as well as Cultivate coffee shop across the street from DMV. It started out with 1 fire truck house under a tin awning for cover and then grew to a 2 truck fleet. The Fuquay Springs Fire Department official formed in 1925.

We then moseyed t 301 S. Fuquay Avenue where it is now Station #1 (Headquarters). The PAX performed many different exercises here and we even entered the apparatus bay to see our 1945 Mack fully restored this past January. They learned we run 2 Engines, 1 Ladder and a Rescue Company, Brush Truck for EMS calls out of this house. We have 2 other stations and Building Station 4 as we speak.

We left Station #1 and passed the F3 boys that meet for bible study. Stopped at Ashworth’s clothing to learn if you have expensive taste this is where you need to shop. (I can’t afford a tie in their) We headed back to the parking lot at the trot and ended the tour. The PAX found out how I became a fireman, and we were finished.

Mary: No Time

T-Claps: FRAM he is a BEAST wearing a pack with over 30 lbs all week at every workout!!

Announcements: Picnic Saturday

Prayers: Buford and his procedure, the force who was visiting from Metro co-worker who passed away.

I shared from Sunday “Who’s Beautification Process are you working for?

The World or the Kingdom of God!

You got to know where you are supposed to be!!

F3 has been amazing for me! Thanks for hearing my story. Honor to Lead!!!