Mushy Ground, Dark Stairs, Hard Blocks, Good Dog!

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

YHC on back to back Comeback Q’s took to the famous grounds of Disney with 8 other good dudes and a precious pup (Poopeater 2.0). Figured I’d try something different over on the half pipe…I’d say 75% effective, the gound was very muddy, mushy, and soft. We’ll keep working on it.

EC: The one and only Nemo!

FNGs: Welcome Komatsu! (works for Caterpillar and we already got John Deere and Kubota))

Warm Up: Good Mornings, Sir Fazio’s, Moroccan Night Club, Imperial Walkers, Hillbillies, Frankenstein.

The Workout: Short mosy over to the half pipe hills for a sideways up and down merkin side crawl (crawl sideways, with each movement ends in a merkin). Again, ground mushy…mixed results.

Blocks: 25 Tricep Press, 25 Curls for the Girls. We started making out way to the Abyss, blocks in hand. We traveled about 50 meters of each (Cusack, Murder Bunny Hops, Grave Digger Walks, Regular). We needed 2 rounds of this to get to the Abyss.

Abyss: 1 trip up and down. At the top, 50 Chest Presses. 2 Trips up and down. At the top, 25 triceps/25 Curls for the Girls. 3 trips up and down. At the top, 25 Rut Rows, 25 LBD’s (Little Baby Dips), 25 Shoulder Press.

Travel Back: We once again traveled back to the beginning with various intervals of Cusack, Murder Bunny Hops, Grave Digger Walks, and Regular.

Mary: 10 Nice Good Mornings!

Announcements: Reach out to guys who struggle. YHC shared at COT that it can make a fellow PAX’s day when someone reaches out. It certainly has impacted me tremendously as I’ve been slow to return from a long IR. There are guys who deal with mental health stuff and find themselves in ruts, let’s help each other out of those ruts. You can do more than you think. Great time to bring this up with an FNG today! We are more than a workout. We are a fellowship and friendship…and we also embrace the suck and push each other!

T-Claps (Recognition): Welcome Komatsu…you made it through your first F3 workout!

Prayer: YHC continued progress. Pumpkin Spice M looking for part-time work as she finishes Graduate School. Bobby Boucher’s M got a new job starting…good stuff! SoftServe took us out.

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☠︎ Chrome Dumpster Beatdown ☣︎

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Temp was good for a solid beat down! I showed up 2 mins early but only because it’s my Q 🤣 and I knew Breach would give me shit if I was late for my own Q. Respectfully so 🤘. U.T.I. was right on time but had to put his shoes on when he got to Disney so naturally when he joined the warm up circle we all did 5 burpees to honor his lateness. During transition from the wall to the next exercise we stopped and did some LBC’s per usual conversation struck up and some U.T.I. miss heard an old military slang term from Breach as “Chrome Dumpster” 😆. We all had a good laugh and it was the word of the day at 2nd F @ Duncan Donuts.

FNGs: N/A

Warm Up:

  • SSH | Good mornings | Sir Fazio’s – circles front and back, over head claps & seal claps | Mtn. Climbers (x15)

The Workout:

  • took it to the stairs for some 10 x 10’s exercise at the bottom and another at the top (3 rounds)
  • Grabbed :coupon:’s and took it to the soccer field for some interval circuits = front squat :coupon: | frog jump + crawl backs | shoulder press :coupon: | high knees (4) to squat jump (x5) (3 rounds)
  • Wall sits, Erkins, Derkins & Dips (x10)

Mary:

  • homer to marge | pickle pounders | popcorn mary after that

Announcements: Working on getting a list and map of all the A.E.D.’s in the area.

Prayer: Bondo’s Son | Best in Shows Mother in Law | U.T.I.’s Mother in Law

In Memory of Cardinal (F3 Knoxville)

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PAX: , , , , , , , ,

FNGs: none

From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.

To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”

https://www.gofundme.com/…/in-memory-of-taylor-phelps…



Warmup:

 

SSH x15 IC

Tempo Merkins x10 IC

Low Slow Flutter x10 IC

Sir Fazio Arm Circles x10 IC Forward/Reverse

Hallelujahs x10 IC

Samson Hold 20 secs

MICHAEL PHELPS

Knoxville Cherry Pickers x10 IC

Willie Mays Hays x 10 IC

 

Workout – “Card’s Run and Repeat”

 

3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.

 

Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each

Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each

Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each

 

Squat hold for the 6 when you return until all PAX have finished

 

As a group if there is time: (and there was)

 

Burpees x 20, run to other end of field/lot and repeat

 

Mary:

 

Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.



Notes:

 

Tempo Merkin – 1, 2, 3 lowering. Up on 4.

Knoxville Cherry Picker – aka Daisy Picker

Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.

Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.

Announcements: MLK day of service – opps to serve

T-Claps (Recognition): Abe for HSFC drive

Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX

Breach took us out.

Honor to Lead.

Come Coup-ON with me

/in /QIC:
PAX: ,

FNGs: N/A

Warm Up:

Good mornings, Hillbillies & Imperial walkers | Side straddle hop | Mtn climbers (x15)

Workout:
3 rounds – Erkins, Derkins & Dips (x10)

3 rounds – Took it to the stairs – air squats @ the bottom | merkins @ the top (x10)

Coupon‘s:

pendulum swings | Skull crushers | coupon press | coupon sit-ups | coupon jump overs | coupon lunges | coupon jacks (x10)

Mary:

Pickle pounders | Freddy mercuries | Low slow flutter | Homer to Marge (x20)

Dreams Come True

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PAX: , , , , , ,

FNGs: Everyone was friendly, none of them were new…

Warm Up: Burpees, More Burpees for SoftServe being late, Daisy Pickers, SSH, Imperial Walkers

Workout:

  • Prep Work
    • Grab 2 blocks per PAX and farmer carry to soccer field.
    • Warm-up lap around the field.
    • Indian Run to the hill behind the field
  • THANG 1
    • Partner up – wheelbarrows up the hill
    • Chill Cut for the six
    • 5 Burpees
    • Repeat and switch 2 more times
    • OYO Bear Crawls to the top
    • Squat Hold for the six
    • 5 Star Jumps
    • Repeat 2 more times
    • Indian Run back to the blocks
  • THANG 2
    • Negative Merkins 10x
    • Army Crawl out and back about 10 yards
    • Skull Crushers – 10x
    • Army Crawl again
    • Explosive Merkins 10x
    • Army Crawl again
    • Weighted WW1s 10x
    • Repeat this THANG 2 change the transportation each time – Lunge Walks, Crab Walks, Murder Bunnies, Lunge Walks John Cusak Style
  • Mary:  Poop Eaters (miss ya FloJo) and Ankle Grabbers
  • Announcements:
    • Remember to share F3 with friends and family at your respective parties and get togethers.  Magnets available from UTI.  SoftServe has the site ready to share with FNGs
  • T-Claps (Recognition):
    • Stickers and SoftServe taking the lead at Disney starting in 2023
  • Prayer:
    • WoodCreek family that has a newborn that is going through extensive surgeries.
    • FRAMs mom is traveling home
    • Pablo

Coupon Party @ Disney

/in /QIC:
PAX: , ,

FNGs: N/A

Warm Up:

  • good mornings
  • sir fazio arm circles
  • hillbillies
  • imperial walkers
  • burpees

The Workout:

coupon’s exercises:

  • coupon jumps
  • 💀 crushers
  • Pendulum’s
  • Standing lunges
  • curls for the 👧’s
  • Chest press

Moseys in between rounds around the soccer fields

We also hit up some:
wall sits, erkins, & dips

Mary: core beat down

wet n wild @ Disney

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PAX: , ,

Warm Up: Hilly Billys | Imperial Walkers | Sir Fazio Arm Rotations | Mtn climbers
The Workout: 3 PAX got wet n wild @ Disney

  • hill circuits with monkey humpers | star jumps | burpee ‘s
  • preachers chair | mountain climbers climbers | coupon‘s came to play

Mary: Pickle Pounders, low slow flutter, crunches
Announcements:N/A
T-Claps (Recognition): N/A
Prayer: Safe travels for U.T.I and his wife. Holly Springs Fest is coming up.

 

Hold the Line!!! Stay With Me!!!

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PAX: Kosher, Stickers, Woody

FNGs: Nope

YHC had a plan today consisting of coupons and the soccer field at Disney. Despite Disney’s vast footprint, I had a plan to keep us close to home while getting in some solid work. It worked out perfectly if I do say so myself….

Warm Up:

Good mornings x 10 IC

SSH x20 IC

Imperial Walkers x20 IC

Goofballs x 20 IC

Sir Fazio arm circles forward and reverse each way x 10 IC

Seal claps x10 IC

Overhead claps x10 IC

The Workout:

THANG 1: Surveying the battlefield

Unity run around the loop outside of the soccer fields i.e. our “battlefield”… Mumblechatter was great as YHC and Woody got to know Stickers a little better.

THANG 2: Preparing for battle

We headed over to the low wall at the playground to “prepare for battle”. This consisted of 3 rounds of:

Urkins x 20

Dips x 20

Split squats each leg x 20

Derkins x 20

THANG 3: The battle

PAX headed over and selected a cinderblock coupon of choice, then cusacked over to the battlefield aka the Middle Creek Mustang soccer field. We lined up shoulder to shoulder to form our line along the 18-yard box. There we dropped our coupons/heavy artillery to save for later.

Round 1: PAX sprinted to mid-field, then performed WW2 x 20. PAX continued to sprint to the opposite touch line, then completed Carolina Dry Docks x 15. PAX returned to mid-field, then completed American Hammers x15 IC. PAX then returned back to the 18-yard line to find their coupon. There we completed Round 1 with coupon swings x10.

Round 2: PAX cusacked their coupons to mid-field as we continued to advance our line. We dropped our coupons again there and then continued to the touch line, where we completed air squats x20. PAX ran back to the opposite touch line and completed low slow flutter x15 IC. PAX returned to mid-field and grabbed their coupons, where we completed skullcrushers x10.

Round 3: PAX cusacked their coupons from mid-field to the front line aka the opposite end of the field. There we did overhead presses X10, then cusacked our coupons back to mid-field and noticed that the opposition had come behind us…there was only one thing left to do….

Round 4: The final assault…PAX did murder bunnies with their coupons from mid-field back to the 18-yard line, sparing no bunnies in our wake.

We celebrated our victory and returned our coupons back to the bunker.

Mary:

Popcorn mary consisted of Homer to Marge, Ankle Grabbers, Side Hip Raises, Dying Cockroach, and a little stretching.

Announcements:

Derek Davis Race on 8/27 – sign up to race or volunteer. This is the last time they’ll ever do this one. Show up!

T-Claps (Recognition):

T-Claps to Stickers for posting several times since his FNG post last week at Cletus. Made sure he got an F3 sticker to match his name today!

Prayer:

Continued prayers for Sgt. Matthew Fishman’s family in Wayne County, NC where I’m from. Killed while reporting to a home to serve papers, homeowner opened fire killing him and wounding 2 other officers. He was laid to rest earlier this week with full honors. He leaves behind a wife and young children. Continue to pray for peace and comfort for the family.

Excited for Couponsd

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PAX: , , , , , ,

FNGs: None (but welcome 9-Ball and 006 to South Wake!)
Warm Up: SSH (lead by Breach), Good Mornings, Imperial Walkers, Hillbillies, Sure Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Quick mosey around the parking lot, then over to the cinder block pile. Each PAX got a coupon and we’re filled in on the plan. Walk with coupon. Stop. 10 overhead presses, 10 merkins, 10 block swings and 10 squats. Ready, right?

We included a trip down and back up the Abyss and finished up with one more round in to of one of them hills.
Mary: WWIIs, reverse LBCs, Homer to Marge, American Hammers and pickle pounders. Finished with some yoga.
Announcements: donate blood
T-Claps (Recognition): 006 and 9-Ball for coming out to South Wake
Prayer: Woody’s extended family, Breach’s interview

Don’t Call It A Comeback

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PAX: , , , , , , , ,

FNGs: none
Warm Up: Moseyed over to the main gate for the ball fields. Circled up for: SSH, Good Mornings, Imperial Walkers / Hill Billies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs
The Workout: YHC has been down and out for a few weeks. Nothing like throwing yourself back in to the deep end to get back in the swing of things, right?

Round 1: Moseyed over to the Abyss. Split into two groups. Group 1 would perform an exercise while Group 2 ran to the bottom of the Abyss and back up. Three exercises, three rounds of each. Nine trips down and back up the Abyss.
Exercises were Merkins, WWIIs and Squats.
A few over achievers decided to do one more trip down the Abyss and back up while the rest of us held a squat.

Round 2: Moseyed over to the two hills. All PAX ran from the top of one hill to the other, performed 10 Mountain Climbers in cadence, then ran back to the top of the first hill and performed 10 more Mountain Climbers in cadence. Three rounds of this. Mosey back to start.
Mary: Homer-to-Marge, LBCs, reverse LBCs, Pickle Pounders, yoga
Announcements: South Wake picnic (see 2nd F on Slack), highway cleanup (see 3rd F on Slack)
T-Claps (Recognition): Wiggly for getting back out to the gloom! Everyone for holding me accountable on my first post in a few weeks.
Prayer: Straight Cash’s family.