Covid-Delayed Abe 1 Year Anniversary

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FNGs: none
Warm Up: SSH x 15, Hillbillies x 10, Imperial Walkers x 10, Fazio arm circles – 10 front, 10 back, Overhead claps x 10
The Workout: We started with a couple of the exercises I remember from my first post. Moseyed over to the pit. Bear crawl up the steps, stopping at each platform for three Murkins. Squat hold at the top for the 6. Rinse and repeat for a total of three rounds.
Next, moseyed over to the grassy hill at the back of the pit. Run up to the top, exercise, run to the bottom, exercise. Repeat. Top had 10 dips, 10 Urkins and 10 Durkins. Bottom had 10 WWIIs, 10 LBCs.
Moseyed around to the other side of the Hunt Center for a train. Pax took up plank in a parking spot. The first Pax on the end did 10 murkins and then ran down to the end of the group. The next Pax then did 10 murkins, etc. 3 rounds of this and we moved on.
Moseyed over to the rock pile for curls, chest presses and tricep extensions. Round of 15, then 10 and then 5. Returned rocks.
On our way back for Mary, we stopped at the picnic area for some more urkins, durkins and dips.
Mary: Back at the tennis courts for Mary, we did two rounds of popcorn Mary. At least two calls for burpees.
Announcements: Sign up to help spread mulch at Bass Lake. 2 hour time slots on Saturday mornings for the next few months.
T-Claps (Recognition): Special T-Claps to Yogurt for getting me out for my first post and Elton, one of our newest Pax (started last Friday), for joining and going strong!
Prayer: Martini, Pablo and Oboe for losses in their families. The nation for perseverance and wisdom.

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!

Dirty 30

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After a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.

FNGs:

None today.
Warm Up:

Mosey across to the old Ivan parking lot.

SSH x30 IC

Sir Fazio x15 forward x15 backward

Imperial Walkers x15 IC

Hillbillies x15 IC

Mosey down to end of the parking lot (towards the pond)
The Workout:

5x Burpees at the end of the lot

Crab walk halfway up the lot

30x of an exercise of the sheet

Mosey to end

5x Turkish getups

Bear crawl halfway down

30x of an exercise on the other sheet

Mosey to end

 

Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.

We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:

Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:

Rune continues – next week is team Skidmark’s rest week.

U-Turn and Disney are looking for site Q’s. Step up and lead!

2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:

Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.

Martini’s mom.

Full House’s wife’s uncle and former colleague passed this week.

Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.

An honor to lead this morning men – thank you for the encouragement and accountability for another year!

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.

May 15th Cletus: Started Friday off right but I stopped Short! as Hardy killed the Q

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FNGs:  YES!  Nick Singleton AKA Moped headlocked by Tetanus
Warm Up:  The usual – SSH’s, Fazio Arm Circles FW & Rev, Daisy Pickers, Good Mornings
The Workout:  A tribute to @Yogurt as we headed to one of his favorite places the Pit today.

Thing 1:  11’s Burpees and Plank Jacks across the field.  I tried to add an extra 11 Burpees at the end but got called out that I had it wrong (but Hardy would save the day!), so we headed up the stairs.

Thing 2:  Divided into two groups, 1 group BTW, 2nd group 10X merkins, Switch.  10 count Merkins was long enough so we went to 20 on round 2.  20 seemed to long but there was 1 PAX that couldn’t get enough.  For round 3, it was group 1 peoples chair, group 2 – I requested an exercise, no one had time to respond before Hardy called out Burpees. 10 X Burpees it was.  Repeat for round 4.

Thing 3:  Headed to rocks as I had pre-blasted last week and didn’t deliver on.  15X Curls for the girls, 15X Tricep extensions, 10X overhead Press, 10X Squats, Repeat

Mary:  Popcorn Mary – 15X Pickle Pounders, 15X LSF’s, 30 Merkins (Hardy killed the Q on this one as I was forced to “stop short” and forget what Florence called out next 15X of something), 15X Homer to Marge, and finally Have a nice day.
Announcements: Check Slack
T-Claps (Recognition):  @Moped for hanging in until the end
Prayer:  All those affected or helping with Coronavirus

May 8th Cletus: What have I done!

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FNGs:
Warm Up: The usual, SSH, Fazio arm circles FW and Rev, Overhead Seal Claps, Seal Claps, Daisy Pickers
The Workout:  Stack em and Un-Stack-em:  Around the soccer fields with a stop on each side at the parking lot, we stacked 10 Burbees, 15 Merkins, 20 Sumo Squats, 25 Freddie Mercuries and then repeated with a full stack and then began the un-stack.
Mary:  A core annihilation brought to you by Aquaman, I really don’t remember as I was forced to modify but it was intense and definitely had some boat/canoes in there.
Announcements:  I don’t remember, need to shake off the rust and start posting backblasts in a timely manner.
T-Claps (Recognition):  Everyone for completing this workout, it was a Mother#%#@!
Prayer:  Shame on me, I remember Fanny Packs daughter and her stomach bug but there was another significant prayer request that slips my memory.

May 1st Cletus: F3 is Back Baby!!!

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FNGs: None
Warm Up: The usual – SSH, Fazio arm circles, Overhead Seal Claps, Seal Claps, Fazio Arm Circles FW & Rev
The Workout:  Modified Murph, 1 mile stroll, 100 Merkins, 200 Squats, 300 LBC’s, 1 mile stroll
Mary: No time
Announcements:  We’re back Baby!
T-Claps (Recognition): Fanny Pack and Florence braving the gloom!
Prayer:  That this epidemic  shall pass

Cletus Black Ops: Covid-19 Edition

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FNGs: None

Warm Up:  Motivated by POTS’ recent BB.  So I’m typing away at the keys this morning regardless of who I may or may not offend.  Reached out to the Masters for a small get-together.  Three committed to Cletus; two Brothers had prior commitments to another AO.  Super excited these HIM are STILL getting out and getting things done while respecting social distancing during this pandemic.  Doc and YHC had a quick run from the tennis courts to the opposite side of Womble hoping to meet up with a tardy/lost PAX member, Yogurt.  We were excited to see Yogurt after we executed some warm up exercises that included Good AM, overhead claps and seal claps.  Fazios and Don Quixotes.  Finished with SSH.

The Workout:  Bear crawled a ways down the parking lot; switched over to a reverse crab crawl the remainder of parking lot.  Mosey to the covered picnic area for 45 Count BTTW; up and over picnic tables; mosey to Dauber’s car for coupons.  Grabbed a 20# kb and two 40# dumbbells.  Took turns with each coupon.  Executed the following  10c exercises With multiple rinse and repeats:  curls for the girls, tricep extensions, rut-rows, overhead press, forward squats (coupon held to chest), backwards squats (coupon on shoulders).  Threw in multiple farmer’s carry with two 40# dB while remaining PAX executed merkins, Carolina dry docks, LBCs, plank stuff, lunges, etc.  We kept moving keeping it fresh. Added 10 burpees OYO for fun.  On our backs, we executed 6 inches with the coupon over our chest; lots of chest presses.  R & R.  Did more AB work including plank coupon slaps and American hammers.  Finished with some high speed soccer taps on the coupon.

Mary:  lots of static stretching, leg lifts, H2M, hello dollys, Catalinas, etc. with some much-needed mumble chatter.  Returned coupons.  Sanitized them.  Great mumble chatter.

Announcements: check FB/slack.

T-Claps (Recognition):  Breach for his leadership with the CoronaRucks and the PAX & 2.0s he inspired to take the challenge.  Love his quote, “if not me, than who”.

Prayer:  Truly appreciate the authentic conversation this am and the vulnerability exhibited.  Small groups allow this.  We are all suffering through this pandemic.  It’s OK to ask for help.  Love you men more than you will ever know.

 

Honor to lead you in the gloom.  I truly appreciate your headlock getting me back out in the early am. -Dauber

Yoga, ‘Murica Style

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FNGs: none
Warm Up: Moseyed across Womble to the Grigsby lot. SSH x 25, Hill Billies x 10, Imperial Walkers x 10, Windmills x 10
The Workout: Mosey continued out onto Grigsby. Stopped for 5 burpees OYO and continued on to Sugg (field trip!). Once there, we circled up for some yoga+. Admittedly, I am not a yogi, and I don’t know the proper series of moves. But I know enough to get into trouble, so I improvised along the way.
Basically, we cycled through make shift sun salutation. Every time we came into high plank, we did 10 murkins. We also cycled in Warrior lunges, chair poses (like people’s chair, but without the wall) and even some boat/canoes. Moseyed back to Womble for Mary.
Mary: YHC called popcorn Mary. Apparently no one got enough murkins during the workout, because all PAX called for murkins. We had enough time to go around again and managed to break the cycle with some LBCs, Freddie Mercurys, plank jacks and a couple of other things.
Announcements: Stay-at-home order in effect, so AOs are going to be closed for a while. Not an excuse to get out there and get after it though. We can still get out and exercise OYO while maintaining a safe distance from others. Look for opportunities to connect online via video conferencing to connect for 1st and 2nd Fs.
T-Claps (Recognition): All PAX present for giving me a reason to beat the fart sack.
Prayer: All people affected by COVID.

Cletus – Who’s Got the Q?

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Doc: “If I’d known that you were the Q, I would have skipped and saved this tight leg from your sprints.” Me: “I’m not Q’ing today.” But, after no Q showed, …looks like it I AM Q’ing! This was a great opportunity to Q on the fly. Benefits: Didn’t lose any sleep the night before while planning the perfect Q

Warm-up: Mosey to upper end of Ivan lot. SSH 25x, GMs 10x, Arm circles 10F/10B, Merkins 15x.

Thang 1: Mosey to amphitheater

Round 1: Dips 20x; BTW each Pax count 15

Round 2: Step ups 15x; People’s Chair each Pax count 15

Round 3: Jump ups 15x; BTW each Pax count 10

 

Thang 2: Mosey to playground & monkey bars

Two rounds: Pax popcorn ab/core exercises while one pax completes 5-10 pull-ups

 

Thang 3: Mosey back to Ivan lot for some railroads. Starting at top, each Pax occupies a parking stripe.

Round 1: Starting at top, Pax 1 jumps over planking Pax to first open stripe. Continue Indian run/Railroad style to end of parking lot. Mosey back.

Round 2: Same with 5x Derkins on curb and plank hold

Round 3: Same with 5x WWIIs and Low slow flutter

 

Thang 4: Run to end of parking lot, step ups on curb 10x in cadence, run back

Run to end of parking lot, 5 burpees, run back

 

Mary: Mosey to tennis courts

Popcorn ab work at least two rounds, maybe three

T-Claps (Recognition): HaxMat’s third F3 workout

Prayer requests: The Natural’s brother – hip surgery. Our world – stop spread of Coronavirus

Announcements: Census 2020 is here. Town of Holly Springs and all communities rely on Federal funding for hospitals, libraries, schools, roads, fire stations, and emergency  services. When applying for such funding, an important criteria is, How many folks does would the project serve? Thus, it is very important to have an accurate head count of the community. So, please complete your Census 2020 as soon as you receive your code in the mail.

Coronavirus is here too. Two staff in Doc’s NCSU Dept. of Applied Ecology are on a team of modelers on a nationwide team that is predicting (modeling) the spread of the virus. Numbers are astounding if the current pace continues. Each one of us must do our part to slow the spread and “flatten the curve.” Among other things, practice social distancing!