Posts

Let’s Just Get the Math Right

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Today marked YHC’s 200th post this year. Apparently, I also posted at Sheepdog for my 100th post earlier this year. See what I did there…I have not been down to Sheepdog for a couple months now and man…that site has changed. A new middle school will be going up and as we drove in Hardy said, “This is a weird time to build a school…will anyone be in it?” I agree. But also, I’m so glad, that I didn’t intend to Q any Thangs on the large field because, well…it ain’t there no more! The pre-blast promised 200 reps of something or some things, plus a fire hose. So, YHC thought I would have a bit of fun initially with this promise. 7 PAX and a pooch for a penchant for making “fragrant” contributions along the way posted at Sheepdog  and put in strong work!

FNG’s: none

Warm Up: SSH IC x30, Good Mornings x10…quick mosey and then Frankenstein’s x10 IC and then the smell of some effervescent Pooch poop, so YHC called 10 burpees and then a move on. Upon the mosey to the next spot, YHC called 10 more burpees and some PAX said, “there’s no way this is the 200…there will be a Mutiny at Sheepdog!” I wanted to string everyone along a bit. Honestly, I’m not sure how you could work 200 burpees into a workout but I’m sure there’s always a way with F3. At this point, Shredder also commented that if YHC called this, during the Mutiny, there would be some close-quarter combat. Coming from Shredder, I really did not want any part of that! finished with 10 ct. IW’s and HB’s.
The Workout: Immediate rush to the benches for 20 irkins, 20 step-ups, and 20 dirkins. YHC then paused before calling the mosey to see if PAX thought perhaps this was the workout. Mosey to the back of the school where PAX came upon a fire hose at the far end of the blacktop. The Thang here was each PAX takes a turn carrying/running/walking/moseying/sprinting with fire hose from one end of the lane to the other. All the while, other PAX were completing an OYO running set of 200 merkins, 200 squats, and 200 dips. We got through about 4 rounds for all PAX on the fire hose before YHC called a “circle-up”. In F3…we pick up the 6…always. YHC asked the PAX how many of each exercise they may have had left. We went with whomever had the highest number and then the entire group would bang out the rest of the reps to complete that set. We did this for the merkins, dips, and squats. During this time, it was difficult to pick up the math to finish reps…16-Bit was bent on getting the math right! Who does what…who does how many, etc.
Mary: When YHC asked if there were any combatives today, the experienced site Q’s replied that they had done enough. So on to Mary. 50 LBC’s IC, 25 WW1’s, 13 H2M, 12 Pickle Pounders. Have a nice day!
Announcements: HS Half Nov. 14th. Holly Springs PD has their Angel Tree up and ready. Martini is a point of contact for this. Sheepdog and the Nest will serve as drop off sites for these items. Dovetail garage sale on Nov. 14th…all serious offers will be accepted! He moves and needs help on Nov. 15th. Breach will bring the TEDTalk on Nov. 17th.
T-Claps (Recognition): Martini completed a half on birthday number 40…did it in almost 10 less minutes than his goal. Great work brother!
Prayer: Dovetail’s move, Noah’s Ark and Lipsync, 187 and his M, YHC and his M, dealing with some recent, recurring, and worsening health issues. Shredder took us out.

There’s sidewalk, there’s sidewalk not, there’s sidewalk, there’s sidewalk not…

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He loves me, he loves me not..." [Original] : awwnime

Can you believe that with everything going on in the world right now the most “heated” debate this morning was whether or not a certain section of Judd parkway had sidewalks?  Almost refreshing, actually.

YHC looked at the Q Sheet this morning and noticed that no one had signed up to Q this morning.  Crap.  I really should be a better site Q it would seem. No time to really plan anything this morning so it was a make it up on the fly kind of day

Warm Up:

SSH x20 IC

Daisy Picker x10 IC

Windmill x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

The Workout:

Mosey down to the concession stand area and grabbed a piece of the knee wall for two sets of:

Step ups x20 IC

Irkins x10

Dips x10

Dirkins x10

Afterwards we grabbed some wall on the building.  We did People’s Chair and Balls to the Wall with each PAX giving a 20 count during the first go round and a 15 count the second time though.  Afterwards we headed over to the little hill between the fields for 11s.  We did squats at the bottom and star jumps at the top.

Once done with that we moseyed back up to the tennis courts for a round of what I’m now calling Crab Boils.  Starting at the side line of one of the tennis courts we crab walked to the same line on the next court over where we did 10 Crab Cakes IC.  We crab walked to the next court where we did 10 Crab Humpers IC and finally crab walked to the next court to do 10 Crab Jacks IC.  We took a bit of a rest at the end.  A rest in the form of Jack Webbs.  1 merkin and 4 air presses progressing up to 10 merkins and 40 air presses.

After that we did a Crab Boil back across the courts until we got back to where we started.  Our rest on this side was Batwings.  We were supposed to do 20 IC reps of forward arm circles, reverse arm circles, seal claps, and overhead claps but YHC’s shoulders were on fire (based on the smoke coming off of them) so we audibled half way through to only do 10 reps of seal claps and overhead claps.

One more time across the courts, this time starting off with a lunge walk to the next court, 10 squats, duck walk to the next court, reverse lunges, broad jumps to the next court, forward lunges, and frog jumps to the fence.  At that point it was finally time for…

Mary:

LBC circuit to start.  10x IC each of regular LBC, reverse LBC, knees to the left, and then knees to the right

American Hammer x10 IC

Pickle Pounders x10 IC

Box cutters x10 IC

Reverse box cutters x10 IC

Announcements:

Holly Springs Half coming up on 11/14.  Looking for volunteers to man aid stations and also for a sweeper.  Check Slack for details or reach out to Pikachu.

Frosty CSAUP being held in FV this year and will be a ruck style event, moving between most of the AOs in the Quay (sorry Sheepdog). More details to come, reach out to Breach if you impatient.

T-Claps (Recognition):

Great to see Kubota out in the morning again!

Prayer:

187 and Fanny Pack’s M’s both dealing with things.

Kubota has a 2nd interview today for a position that, if goes well, could end up with an offer before the end of the day

 

It was a beautiful morning this morning and I was glad to be able to spend it with such fine men.  I hope everyone had an equally great morning regardless of whether you slept in or visited one of the lesser Wednesday morning AOs.

 

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Pre- Halloween Revelry with a Heavy Friend

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The heavy music was turned up loud, we went “trick or treating” a couple times, burpees were avoided, kettlebells were clanged, and a heavy friend (coupon) joined in the Halloween Hooliganry at the Underworld for Crazy Ivan. 10 PAX played along with YHC’s game of chance for their pre-Halloween beatdown.

FNG’s: none
Warm Up: SSH x 15, the 10 counts of Seal Claps, Overhead Claps, Good Mornings, and Daisy Pickers.
The Workout: The workout was simple. YHC brought a bucket of tickets, each with a different classic favorite Halloween candy pic on it. Each pic corresponded to a kettlebell exercise that was to be done AMRAP by the men while 1 pax (the timer) carried the pumpkin themed heavy friend (a 75 lb. cement ball skillfully crafted by Dahmer) down to a parked car and back. Repeato on this sequence a lot!

Exercises were: Reese’s – Horn Squats, Snickers – Bell Merkins, Skittles – Single Arm Shoulder Press, Twizzlers – Figure 8’s, Milky Way – Halos, Baby Ruth – Swings.

One caveat…YHC placed a few “trick or treat” tixx in the bucket. When drawn, the whole pax would travel a bit for short exercises. YHC put 3 such tixx in the bucket…2 were drawn during our time together. When they were drawn…we ran down to do a 30 ct. BTTW. Then next one was about halfway through the workout as we travelled up top to typewriter the parking curbs as a group before returning to the Underworld. As Halloween fortune would have it, the PAX never drew the 3rd “trick or treat” ticket…that would have cost us a short mosey, but 30 burpees. At the end of the workout, there were only 3 tixx left in the bucket that we didn’t get to. Lucky day before Halloween!

Mary: 20 Midget Cookie Pouches, 20 LSF IC. Have a nice day!
Announcements: Holly Springs virtual F3 half coming up…consider running or volunteering at aid station. More info to come this week! Mutiny moves to TING Monday for Ultimate under the lights! No metal cleats. Paradise City pax will still workout at TING that day…plenty on room on the turf for a change!
T-Claps (Recognition): Dahmer for his work on a new coupon for Crazy Ivan.
Prayer: Our brothers Shamwow!/187 and their M’s for some recent health issues they are dealing with. Kool aid just moved to area and his family settling in. Chaps stepped up to take us out. Thanks for playing fellas!

I’m sorry, did you just say…

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Like any good epic journey, there was a lot of effort and trials to end right back where we started, but better for it.

FNGs: None
Warm Up: Short mosey then windmills, daisy pickers, finkle leg swings, SSH, Michael Phelps
The Workout: Partner up for one round of B.O.M.B.S from the F3 Exicon. 50 Burpess, 100 Overhead press w/rock, 150 Merkins, 200 Big-boy sit-ups, 250 Squats. Partner goes down the parking lot row, and performs a star jump at every other parking space. Mosey back and switch.  This took us the whole workout, and we were wiped.
Mary: Two trips around the circle for Mary.
Announcements: Dovetail’s moving day, Holly Springs half support
T-Claps (Recognition): EC for Martini and YHC
Prayer: Dovetail and family, Election Day

Feeling the burn at The Nest

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I’ve been traveling around the eastern time zone since we sold our house September 3rd. I was able to post in Lenoir and Statesville and saw some of their different exercises and wanted to bring that pain to Southwake.

FNGs: None but Kitty Litter had his first post in F3 SouthWake. Recently moved to Fuquay and used to post at Churham.
Warm Up:
Some Southwake standards –
– SSH 25x IC
– Imperial walkers 10x IC
– Windmills 10x IC
– Hairy Rockettes 10x IC – think Frankensteins but kick to your opposite hand like a Rockette dancer.
– SLS (Single Leg Sucks) 5 each leg – stand on one leg, bend over touch your ankles, walk hands out to plank, down to chill cut, back up to standard plank, walk hands back to ankles, stand up straight is 1. Do 5 continuous on each leg, with your “up leg” never touching the ground.
– 5 burpees
The Workout:
4 different things today. Lots of merkins, animal movements, and circles of pain.

#1 – E.M.O.M. – Every minute on the minute. At one end of the parking lot, do 5 Mountain Merkins – a mountain climber + merkin combo that prevents you from getting into too much of a rhythm. After the reps, sprint to the opposite side of parking lot and mosey/walk back for your recovery. Next minute do 6 reps before run, then 7, etc, up to 10.

#2 – Wheel of Animal Walk. Frog hop from one curb across the lot to the other. Do 10 merkins both hands on the curb (irkin). Bear crawl back, 10 merkins right hand on curb left on pavement. Duck walk across, 10 merkins both feet on curb (derkin). Crab walk back, 10 merkins left hand on curb right on pavement.

#3 – Ring of Fire. The Q set out 8 different exercise cards in a circle. I expected the arms to be smoked after 85 straight merkins, so I was nice and this was mostly leg/ab exercises. Do AMRAP for your card for 1 minute, then rotate around the circle until all PAX have done all exercises (no breaks in between). Q chose forward lunge, Homer 2 Marge, reverse lunge, standard squats, LBCs, side squats, SSH, and goofballs.

#4 – Bear Crawl Ring of Fire. Usually do this in circle but Q wanted to use the curb so we did a line of fire. Crawl the length of the curb, then all PAX plank hold while each PAX does 5 irkins (each PAX counts their own so the next PAX knows when to go). After last PAX completes, bear crawl back to the other end of the curb. All PAX hold in the up position for doing dips, while each PAX does 5 dips in cadence (count your own cadence and the other PAX respond with your count). Another bear crawl, 5 Mike Tysons each PAX, bear crawl back and 5 dips in cadence again.
Mary:
Q wanted to do Johnny Cash – it burns burns burns, the ring of fire – but we all had arms aching. So we opted to do squat hold while each PAX did these exercises
– Mountain Climbers 5x IC
– Low Slow Flutter 5x IC
Hardy asked if we could switch to planks so we did that an then:
– Plank Jacks 5x IC each
– Pickle Pounders all together 10x IC
– Freddy Mercury 25x IC
– Have a nice day!
Announcements:
– TED Talk on Slack tonight at 8pm
– ULTIMATE convergence at Ting next Monday (Mutiny / Red October will be closed)
T-Claps (Recognition):
All PAX getting some extra practice counting cadence
Prayer:
Florence/FloJo’s wife has job interview today
Gamecock has some uncertainty at his job after changes
Boy George continued safe travels

Honored to get to lead everyone. Hope you enjoyed the new stuff!

Dirty Dozen for Momas House Of Thrift Food Ruck

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It was good to pull into the park to see so many guys getting all the food and backpacks ready for the Ruck. It was truly an honor to lead this PAX there and back.

FNG: None

Warm Up: The Ruck

The Workout: This was a Ruck for a great cause. Had a lot of texts and commitments long before Sunday morning. It was an Awesome 8.5 miles with great mumblechatter along the way. We hit Dunkin after the food drop off and enjoyed donuts & coffee before heading back to Hilltop NeedMore Park. Thank you all for the food and donations. Dumbo told me we have raised $848.26 as of today. I still think we have a few that have cash as well. Way to Be PAX!!

Mary: None

Announcements: Sign up for Q sheets

T-Claps(Recognition): All of you who donated time and money for Momas House of Thrift so families in our area can have a hot meal Thanksgiving Day!!!!

Prayer: YHC took us out!

Early Voting at The Nest

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FNGs: none
Warm Up: Four corners mosey with SSH, good mornings, imperial walkers, hillbillies, willie mays haze, and Michael Phelps
The Workout: Benjamins (the name will stick of I keep doing it)! 4 rounds of 5 reps at each of the 5 light poles. PAX voted for their exercise of choice. Starjumps over burpees, merkins over carolina dry docks, monkey humpers over jump lunge, and squats over high knees.

One round of Welsh dragons to 10 (uuuhhhggg), and 2 rounds of irkins, dips, lunges. Finishing up with some bat wings in people’s chair.
Mary: heels to the heavens, american hammers, box cutters, boat canoes, side crunches, zoomers
Announcements: Toiletry drive/ruck this week, see Slack
T-Claps (Recognition): PAX participation in the Mama’s house food drive. EC: Norm, Fumunga, Buttermilk, Martini
Prayer: Fumunga’s coworker’s wife in the ICU with Covid, Dovetail’s recovery and move

Dora returns to Possum Trot

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It’s been a while since I Q’d Possum Trot and, seeing whereas I’m the site co-Q, I probably should.  To be honest, the Q-Sheet has been pretty full so there hasn’t been a lot of need for me to which is a great problem to have.

Often times I try to get too creative with my Qs and forget that sometimes the tried and true things are that way because they work.  That said, I decided to do something I haven’t done in a long time, the Dora.  Or two of them. Whatever.

FNGs: None

EC: Fram, 16-bit, Norm, H1N1

Warm Up:

SSH x20

Windmills x10

Daisy Picker x10

IW x10

Hillbillies x10

Sir Fazio Arm Circles x10 Forward and Reverse

Seal Claps x10

Overhead claps x10

The Workout:

PAX paired off for the first of two Dora’s YHC had planned.  The first one was a standard one, 100 merkins, 200 LBCs, and 300 squats.  While one partner was doing reps the other was running a lap around the outside of the tennis courts.  Continued until all reps were complete.

For the 2nd round we went and got rocks and lined up at the end of the parking lot.  This round was 100 triceps extensions, 200 curls for the girls, and 300 trunk twists.  The non-rep doing partner John Cusacked a rock about half way up the parking lot and back.  We started to run out of time so at the end everyone divided up the number of trunk twists they had left and the teams pumped them out so we could wrap up.

Mary:

American Hammer x10

Sleeping Hillbillies x10 each side

Homer to Marge x10

Pickle Pounders x10

Announcements:

Needmore ruck heading to Mama’s house this Sunday morning and doing a non-perishable goods drop off. If you want to do the ruck bring some food.  You can also chose to donate $20 either in person or via the South Wake Paypal account.

H1N1 is looking for a Q for Casino Royale on the 23rd

Prayer:

Unspoken

 

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A Fire Hose, 2 Snot Rockets, and an Anniversary

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What a great year! The great men of F3 have pushed me everyday to be a better version of myself. A year ago, like many fellas out there, I was dead in my tracks and had no sense of acceleration anywhere in my life. Then, Katniss made one choice to EH me into a workout and I made one choice to go. Never underestimate the power of 1 choice, 1 invitation, or 1 time of “showing up” and the influence it may have on another’s life.  40 lbs. lighter, ran a relay (BRR) in the middle of nowhere, stronger, faster, smarter, connected…and…I hate running much less! All things that a year ago seemed out of reach and the workouts we do seemed crazy. I literally “hung up my gloves” 5-6 years ago, lost my wolfpack and accountability, was beat down and injured, and without a physical pursuit. So I took the path of least resistance and settled for mediocrity. F3 has helped me take all of it back! Plus, I wear expensive running shoes now. Thanks men! The workout below incorporates many of the blurry elements of the first workout I posted at 1 year ago.

EC: YHC, Dahmer, Nemo, Katniss, Cupid, Shamwow!

FNGs:none
Warm Up: SSH x 30, 12 IC counts of Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Overhead Claps, and Daisy Pickers.
The Workout: Group split in two. Group 1 does Indian run around the Underworld garage with fire hose wrap. Indian runner carries hose to front of line, pax exchanges until last man gets it. All pax in group carry the hose twice.  Other group performed series of BTTW, People’s Chair, and alternating single leg deadlifts.  Groups switched and repeated.  We all the Cusacked our kettlebell to the far end wall.  Pax did 20 Goblet Squat, 20 Merkins, and an all pax 20 count of People’s Chair.  This…was…challenging! YHC dispatched himself very quickly following this as group was held in suspense before see it was only YHC’s snot rocket fire 1! Back to work.  20 Goblet Squats, 20 merkins, 10 each single leg deadlifts, and an each pax 20 count of BTTW.  Many grunts and choice words during this time! Group recovered for YHC to fire snot rocket #2 away from the group to a few cheers.

Group moved over to the low wall for a series of Irkins, Dips, and Dirkins. Counts were 15 and then 10.  Back to the kettlebells for a series of OYO exercises for 20 counts. Exercises were: Swings, Figure 8, and Halos.  Pax were instructed to do bell merkins until the whole group was finished. Repeato except lower rep count to 15.

Next, 2 rounds of pax performing about a 20 yard bear crawl, doing 7 lawn mowers each side with kettlebell, lunge walk back, then hold BTTW until the six was in.  Cusack the bells back for Mary.
Mary: 10 counts of Midget Cookie Pouches, LSF with bell, and Pickle Pounders.  Also did plank hold with 25 IC Mountain Climbers.
Announcements: Work at HS Food Cupboard tomorrow. Check 3rd F Slack. Tetanus will bring us the next Ted Talk at end of October. Details and teasers will be on 3rd F Slack as well.
T-Claps (Recognition): All the pax who’ve pushed me and posted with me at workouts. Especially, my 3rd Watch ShieldLock brothers, my 12 man BRR Boxcars team, Deadbolt for Q ing the workout that got me hooked, and Katniss, for that EH that has highly impacted my life.
Prayer: Bondo’ granddaughter Piper is home! Prayers for F3 Grandstrand and a lost brother and police officer.  Katniss took us out.  Honor to lead. Here’s to the next year of getting faster, stronger, and probably crazier!

TRX Bands – Whole Lotta Body Weight

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FNGs: none
Warm Up:  Joined Sprinkler at Mutiny and did a quick jog around the track, executed 25 SSH, 15 HB, 15IW, 10 merkins, 10 daisy pickers, 15 sir fazios (F/B).
The Workout: Set up 4 TRX training bands for the PAX.  Executed the following exercises 10X twice:

Squats

Chest push

Tricep extension

Offset merkin

Single leg squat

Elevated Merkin

Forward Lunges

Seated pull up

Curl up

Michael Phelps

Mosey to wall for two sets of people chair (10 c each) and BTTW.

 

Mary:  Box cutters, H2M, American Hammers

Various yoga stretches including child’s pose, downward dog, cobra, pigeon, chair, three legged chair….

Announcements:  Ultimate under the lights will begin SOON.  rather than string at Mutiny, encourage PAX to meet at TING on a designated Monday.  Separate AO from Paradise City.  Our Mulch effort has been rewarded by town of HS with lights on a field (turf).  We will need to communicate this change on all social platforms.  Special thank you Skidmark for reaching out to FV PAX.

See Socials for other news and events including Tetanus Ted Talk…

T-Claps (Recognition):  PAX for trying something new with the TRX bands

Prayer: YHC took us out; PAX moving to Sanford and AZ.  UNSPOKEN.

Honored to lead you men in the gloom.  -Dauber