Peeping Tom’s 1 Year Anniversary

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YHC rolled up to the AO only to see a Carpex flag planted in the ground.  A few SW PAX rolled in after a double down at U Turn.  At 0730 YHCs anny Q was underway!

FNGs: 0
Warm Up: Jog to “color wheel area” behind HS Elem for the following:

Good Mornings (SW Style) ICx10

The Windmill ICx15

Imperial Walkers ICx20

Merkins x30

Mountain Climbers ICx20

The Workout: Mosey to a one way circle nearby.  Bear crawls around then 20 squats, repeato.

Mosey over to the front of Lowes Foods parking lot.  Island suicides with 5 Turkish getups at each island.

Mosey around behind Lowes Foods stopping at the side wall for BTTW 10 count down the line, PC 10 count down the line, Australian MC ICx10.

Mosey past the hot garbage around back down HS Rd pausing for pickle pounders and Catalina wine makers.

Stop at rock pile.  Rotating rocks between ICx10 exercises of Curls, extensions, overhead presses, and rut rows.

Mosey to flag.

Mary: Each PAX called a 15 IC exercise
Announcements: Ultimate Frisbee at Mutiny, Paradise City is open as usual, Murph at Womble starting at 0700

Carpex Crazy Train 6/8, Carpex 6 yr anny on 5/31 – looking for 100 guys at all AOs in Carpex

T-Claps (Recognition): Carpex guys making the trip down to celebrate and show their support.
Prayer: Thankfulness for what F3 has given me and impact its had on my life over the past year. Unspoken, those healing that can’t make it out on a regular basis

Groundpounder Backblast 5/18

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Pax of (10) for a very warm Jones park beat down

Slide Rule, Doc, Pikachu, Dauber, Motoboatin, Pumpkin Spice, Shamwow, Lizard Lick, Daumer

QIC Breach

Warmup–

Jog around the parking lot area and circle up for 22 counts of SSH, Imperial Walkers, Frankenstein’s, Squats and Hillbillies.

Main event–

Mosey snake style up and down the hills behind the baseball field over to the wall for 22 counts of Irkins, Dirkins and Dips.

Mosey over to the batting cages for some fast feet across 2 sides, more mosey over to the rock pile.

Circle of fun with rocks for 22 counts of Curls for the girls, rotate to the left, 22 count of overhead extensions, rotate left 22 Rut Rohs, rotate left 22 counts of chest presses, rotate left 22 counts of trunk twists, rotate back to your home rock and 22 count meltdown with no break of curls, over extensions, trunk twists and Rut Rohs.

Return the rocks to the pile and mosey over to the shelter for 22 count of peoples chair followed by balls to the wall. Repeat with Australian mountain climbers and seal clap peoples chair.

Mosey back in the grass for some Duck, Duck, Goose. The duck chooses his goose after running around the outside of the circle. If the goose catches the duck its 5 burpees for the duck and if not the goose does 5. Pax performs squats while we wait.

Mary

Circle up for 22 count of Lo Slow Fludder and then a squat party for Bring Sally Up. Hold squat on bring sally down and stand up on bring sally up. A great time was had by all.

Closed in prayer

3 Mile Island of Pain

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FNGs: N/A

Warmup:  20 Fozie Arm Circles, 10 Good Mornings, 20 SSH, 15 Daisy Pickers, 10 Windmills, 10 OYO Burpees, 10 Emperial Walkers, 10 Hillbillies, 15 ct Pigeon Poses

The Workout

Mosey to the Rock Pile – rotate around rocks between sets.  Pikachu picked a rock the shape of South Carolina but the size of a truck tire to play with.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 Sets of 10’s – Windshield Wipers and Bench Press
  • 2 Set of 10’s – Rockies and 6 inches

Mosey to the Wall for 3 sets of 35 ct Wall Sits – Prisoner, Al Gore, Standard. YHC explained that BTTWs were out due to broken blood vessels is the eyes that make me look like I have pink eye for a week.  Doc was up to his usual antics with the count downs and YHC had fun with Peak at You’s name which made for some of the best Mumble Chatter in F3SW.

Mosey to the Playground for Aik’n Station Time:

  • 2 sets of 10’s – Shoulder Tap Planks, Dips, Standard Merkins
  • 2 sets of 20’s – Step Ups, Squats, Mountain Climbers
  • 2 sets of 20’s – LBCs, WWIIs, LSFs
  • 10’s – Hand Release Merkins, Dips, 30 ct Supermans
  • 20’s – H2M single legs, Pickle Pounders, Plank Jacks,
  • Finished the workout off with 3 sets of 5ct-10ct Boat Canoes.

Announcements:  Truth In Nature Skeet Shoot fundraiser needs F3 support, Womble Park Memorial Day Murph is on (details in Slack Announcements soon),  GP closed June 1st, Dauber happy to be back in the Gloom after 2 weeks of injury recovery (F3 is just good for the soul).

Prayer Requests:  Drew Pescaro is one of the UNCC Shooting victims (friend of Motor Boatin’s family) and is recovering from intestinal surgeries. Continued prayers for F3 brothers dealing with injuries like Shredder.

YHC took us out.

T-Claps (Recognition): T-Claps for double downs: Pikachu logged over 15 miles at U-Turn before posting GP and Peeping Tom posted @ Whiplash beat down. Also, our brother 3 Mile (named for local Nuclear Power Plant & love for running) for posting DR all the way from Johnson City, TN.

 

8 Ball in the GP Pocket

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FNGs: N/A

Warmup:  21 OYO Burpies to honor UNCC Hero Riley Howel, 20 Fozie Arm Circles, 20 SSH, 15 Daisy Pickers, 10 Windmills (YHC called for Windshield wipers instead of Windmills and was corrected by Pikachu), 10 Emperial Walkers, 10 Hillbillies,  20 Moroccan Night Clubs

The Workout

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Pikachu dropped a gas bomb on us early on and it lingered for many long minutes in the stale air.  If the trees don’t eat it, neither should we.

Mosey to the Wall to catch up with Skidmark making his 2nd mark on the HS landscape, but this time in the Jones Park bathroom. Nice work Ace “Do NOT go in there”

2 sets of 80 ct (10 ct down the line) Wall Site and 40 ct BTTW

Mosey back to the Rock Circle

  • 4 sets of 20’s Standard Press (rotating rocks clockwise)
  • 2 sets of 10  Windshield Wipers
  • 10 Boat Canoes
  • 20 LBCs
  • 10 Standard Merkins
  • 10 Rockies
  • 20 H2Ms single leg (alternating)

Aik’n Station Time:  PAX split into two groups on opposing walls but work together

  • 15 Derkins, 15 Dips, 16 Step Ups, 20 Squats, 20 Lunges, 15 American Hammers, 10 Split Jacks, 10 (1.2.3.#) Shoulder tap planks, 4 sets of 10 ct Superman 5 ct rest, 10 Pickle Pounders, 15 (1,2,3 ct) High Knees, 15 Dips, 15 Erkins, and finished the workout off with 15 Plank Jacks

Announcements:  Use the Q Sheet, Truth In Nature Skeet Shoot fundraiser, Pikachu will be posting details around the Memorial Day Murph soon.  GP closed June 1st so PAX participate or support those participating in the Harris Lake Tri-Sprint or Run For The Quay.

Prayer Requests:  UNCC Shooting – for the families and friends of victims. Bullseye’s family friend Jennifer just found out she has stage 4 lung cancer. Continued prayers for Crab Legs

YHC took us out.

T-Claps (Recognition): Skid Mark and Pikachu logged over 14 miles before posting GP and for Bullseye who doubled down w/ U-Turn + GP.

Check Out That Cadence

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FNGs: N/A
Warm Up:

SSH x15 IC

Good morning x15 IC

Daisy pickers x15 IC

YHC asked for any other warm up request – Fazio Arm Circles were requested so we did:

Sir Fazio x15 IC forward, x15 IC backward

Keeping arms up, we moved into the squatter overhead clap x15 IC

Followed by seal claps x15 IC

Follow by chanooks x15 IC forwards and backwards

The Workout:

Mosey to a small wall:

Single leg get ups from sitting position – x10 each leg

Step ups x10 IC each leg

Box jumps x10

Step ups alternating x20

The dip x20 IC

Irkins x15 IC

Dirkins x15 IC

Pull ups (on the playground) x10

Mosey to the parking lot for build a bears:

From the end of a parking lot line bear crawl to the end of the line, 1 merkin, side bear crawl, another merkin, and then crawl bear back. Repeat with 2 merkins and 3 merkins at the corners for each subsequent iteration.

We then switched to the build a crab – same setup with crab walk and crab cakes at the corners. Done for 1 and 2 reps.

Mosey to the rock pile – get rocks and rotate based on questionable math tactics from YHC:

Groundpounder x15 IC

Curls x15 IC

Overhead press x15 IC

Tricep extension x15 IC

Ru’roh x15 IC

Groundpounder x15 IC

Mary:

Mosey to the parking lot to observe/heckle the Run the Springs racers coming through any minute and to give them a show……

Pickle Pounder x10 IC

Captain thors (1:4 WW1 to American Hammer) up to 5

Side planks x10IC each side
Announcements:

See interwebs
T-Claps (Recognition):

Peak Week getting the jump on breathtaker today

LED & YHC doubling down
Prayer:

Shredder & Crab Legs

Forceps home situation

Always and honor and privilege men – thank you

1 Year Anniversary for Ground Pounder

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Pax of 19 for the 1 year anniversary of Groundpounder

Foghorn, Kitty Litter, 3rd cousin, Dumbo, Mookie, Messai, Pikachu, Pumpkin Spice, Noahs Ark, Doc, Q-bert, Emeril, Dutch Over, Dauber, H1N1, 16-Bit, Deadbolt

Forceps and Breach on the Q

Warm Up: 20 counts of SSH, Good Mornings, Daisey Pickers, Imperial walkers and Hillbillies

The Workout: The workout was a Co-Q with Forceps teeing things off

Mosy over to the pavilion Split into 3 groups for some

Aiken Arms 20 dips, 10 shoulder tap planks, 15 plank jacks, and 15 hand release merkins

Aiken legs 20 Squats, 20 steps ups, 10-star jumps, and 15 mountain climbers

Akien Abs 15 American hammers, 20 ct 6 inches, 10 Rockies and 30 ct chill cut planks

Mosey over to the rock pile and grab a rock to share, 3 sets of 10 count Curls for the girls, Tricep extensions and Groundpounders rotate clockwise between sets.

2nd half belongs to Breach,

Stations of fun, Partner up for a Tabata style 30 seconds of work followed by 10 seconds to rotate. Partner 1 uses the tool and partner 2 does merkins.

Station 1 Firehose front squat, Station 2 Pain stick truck twist, Station 3 Fire hose back squat, Station 4 Pain stick sumo squat, Station 5 Tire flip, Station 6 Pain stick overhead squat, Station 7 Med ball throw and med ball slam, Station 8 Sledgehammer ax chop, and battle rope waves. Station 9  Pain stick up and over twists

Mary: Pax callout exercises, squats, homer to marge, Freddie Mercury’s, and heels to the heavens

Announcements: First responder training on Thursday check the socials for details, Apr 29th workout in Durham check the socials for details

Prayer: COT: Crab legs and Shredder, that all have a great Easter with family and friends.

Lucky 7 @ GP

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Warmup:

20 Fozie Arm Circles, 20 SSH, 15 Daisy Pickers, 10 Don Quixote’s (Windmills), 10 Emperial Walkers, 10 Hillbillies,  10 Plank Jacks

The Workout

Mosey to the Wall

3 sets of 35 ct (5 ct down the line) BTTW and 3 sets of 70 ct (10 ct down the line) Wall sits.

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

PAX Cousak’d to the playground with the Rocks to finish our Rock work.

  • 4 sets of 20’s Standard Press (rotating rocks clockwise)
  • 10  Windshield Wipers
  • 10 Boat Canoes

Aik’n Station Time:  PAX pair up and rotate stations clockwise after each set

  • Aik’n Abs: 15 (1.2.3.#) American Rock Hammers,  20 ct (1.2.3) 6 inches, 10 Rockies, 30 ct Chillcut Planks
  • Aik’n Legs: 20 Squats, 10 Star jumps, 15 Mountain climbers, 20 Step Ups
  • Aik’n Arms: 15 Merkins, 20 Dips, 15 Derkins, 10 (1.2.3.#) Shoulder tap planks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 10 WWIIs, 20 Homer to Marge (10 standard then 5 ct each leg)
  • Aik’n Legs: 20 Step Ups,  15  Lunges, 15 High Knees, 10 Split Jacks
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Plank Jacks, 20 Dips, 15 Hand Release Merkins

Return the rocks to the Rock Pile then mosey to COT

Announcements: Yard work day at Shredder’s at 1PM today (weather permitting).  If weather is bad, we may get Shedder out to watch the Masters golf tournament

Prayer Requests:  Praise for Banana Seats recent check up on cancer – all clear.  Prayer’s for friend of Mufasa and Kitty Litter’s friend who is having a c-section as well as a co-worker with breast cancer.

YHC took us out.

Square of Trust

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YHC arrived to find Kitty Litter parking.  As I was stationing the shovel flag, Cupid and Doc rolled in.

Warmup:

10’s – Good Mornings, 10 Daisy Pickers, 20 Emperial Walkers, 20 Hillbillies,  10 Don Quixote’s (Windmills), 20 SSH, then it was time to incorporate some yoga with pigeon pose

The Workout

Mosey to the Wall

3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 10 ct down the line (40 ct total) Wall sits.  During which Doc decided to pick up where Pikachu left off a couple weeks ago by starting his count down with a diatribe of stories.  YHC interrupted to encourage him to start his count down.

As we were doing our second round of wall sits HSRC rolled by and Lipsync swung over for a gauntlet of high fives.

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls (PAX went big on the rock selection)
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

PAX Cousak’d to the playground with the Rocks to finish our Rock work.

  • 4 sets of 20’s Standard Press (rotating rocks clockwise)
  • 10  Windshield Wipers (lot’s of groans)

Aik’n Station Time:  PAX stayed together rotating clockwise after each set

  • Aik’n Abs: 15 (1.2.3.#) American Rock Hammers,  20 ct 6 inches, 10 Rockies, 30 ct Chillcut Planks
  • Aik’n Legs: 20 Rock Squats, 10 Star jumps, 15 Mountain climbers, 20 Step Ups
  • Aik’n Arms: 20 Dips, 10 Derkins, 10 Erkins, 10 (1.2.3.#) Shoulder tap planks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 10 WWIIs, 30 Homer to Marge (10 standard then 10 ct each leg)
  • Aik’n Legs: 20 Step Ups,  16 (1.2.3.#) Lunges, 15 High Knees, 30 Split Jacks

Cousak’d back to the Rock Pile then mosey to COT

Announcements: 2.0 workout @ Womble today, SW team training for June 1st Sprint Tri for anyone interested.

Prayer Requests:  Praise for YHC’s sister who was cured of Lymes disease. Prayer’s for marriages, our military and our country’s leadership.

YHC took us out.

Ground-Pounder Back Blast 03/30

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Things got a bit Dicey

Pax of four showed up to roll the dice on a Sat morning. Double D, Doc, Dauber and Breach on the Q

Warmup- Jog around the baseball field stopping for some step-ups on the concrete and continue around the fields, circle up for 22 counts of SSH, Imperial walkers/Hillbillies and Good mornings

Main event:  Mosey over to the rock pile to grab a friend to play games. There were 3 dice in play. Roll the dice to determine your fate, the 3 exercises that rolled performed to perfection. Circle of fun for some curls for the girls, Triceps extension, rut rohs, and ground pounders.

Run to the end of Jones park and back, roll the dice again for 3 more exercises of fun, mosey over to the pavilion for some ab work, LBC’s Lo-slow flutter, homer to marge and 1 min plank.

Mosey over to baseball fence, traveling planks across the bricks and roll the dice, 1 mins of people chair against the fence, fast feet across the batting cages and roll the dice again, 3 more exercises of fun.  Mosey up and down the hills and move over to the bathrooms for another min of peoples chair, followed by balls to the wall and some Australian mountain climbers. Roll the dice 1 more time.

Mary: Finished up with some SSH and good mornings to stretched out.

COT: Talked about mental health and how we need to pay attention to each other and reach out to ensure that all is well with our brothers. Have a shark mindset, don’t stop and don’t go backward, keep going, keep moving forward.

Closed out in Prayer.

Lucky 7 @ GP – Welcome Dutch Oven

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YHC arrived to find two parked vehicles with no one in sight.  FNG Mike was the fourth vehicle on site and he and I discussed the F3 disclaimers while we waited for the others.  Lipsync arrived on foot followed by Breach. Both had put in a couple miles of EC before we got started. Mufasa and Doc were on site next and while we were circling up for warmup, Pikachu decided to roll in and grace us with his presence.

Warmup:

10’s –  Good Mornings, 20 Fozzy Arm Circles, 15 Cherry Pickers, 10 Emperial Walkers, 10 Hillbillies,  10 Don Quixote’s (Windmills) and  20 SSH

The Workout

Mosey to the Wall

3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 5 ct down the line (35 ct total) Wall sits.  During one of Pikachu’s count downs, he started debating the method in which to count to 5 when YHC interrupted to share his count down was about to expire.

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls (TY Breach for choosing a rock the size of Texas)
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

After a brief discussion over whether the ground was too wet to lay down on, YHC called an audible and PAX Cousak’d to the playground with the Rocks to finish our Rock work.

  • 2 sets 10’s Windshield Wipers (lot’s of groans)
  • 4 sets of 20’s Standard Press

Aik’n Station Time:  PAX paired up and broke into 3 stations rotating clockwise after each set

  • Aik’n Abs: 15 American Hammers,  20 ct 6 inches, 20 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Derkins, 15 DIps, 15 Shoulder tap planks
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star jumps, 15 Mountain climbers
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Single Leg Homer to Marge (10 ct each leg)
  • Aik’n Arms: 10 Shoulder Tap Merkins,  15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs: 15 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks

Ended with 20 Ct 6 inches.

Announcements:   Crab Legs workday tomorrow @ 2PM (2 hrs of work + 1-3 hrs of good bourbon)

Prayer Requests:  Prayers for Forcep’s Mother-in-law who is in hospital w/ heart issues.  Prayer’s for Mufasa’s friend Chad who is waiting on a possible cancer diagnosis. Continued prayers for Shredder’s recovery and for Crab Legs.

YHC took us out