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Did you find that in your shoe?

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FNGs: None

16 HIMs showed up to GP for the best mumble chatter in SouthWake. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 10 x 3 ct Pigeon Pose stretches

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Rock Taps
  • 4 sets of 10’s – Standard Bench Press
  • 10ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters
  • 10ct WWIIs
  • 10ct Rockies
  • Ended rock intimacy with 10 x 3ct Homer to Marge Rock Humpers

Mosey to the Wall of Pain

  • 2 sets of 80ct Wall Sits
  • 2 sets of 30 ct Ascending Testicles

Mosey to playground

  • 2 sets of 20 x 3ct Step Ups
  • 2 sets of 10 Star Jumps
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10x 3ct Mountain Climbers
  • 20 Dips
  • 20 LBCs
  • 10 Merkins
  • 10 Derkins
  • 10 Erkins
  • 10 x 3ct Pickle Pounders

T-Claps for many who doubled down posting U-Turn prior to posting GP

Announcements:  Though Wilmington’s race is cancelled, many are still going down to run and participate in the ALS sunset stroll. Census is coming:  make sure you get counted in the census (fill out the form in the mail – due April 1st).

Prayer Requests:  Prayers for FedEx’s mother-in-law in poor health, Continued prayers for Forcep and his family, DOA’s wife due in 10 days.

Mr Terrific took us out.

 

This is the way

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FNGs:none
Warm Up: 2 for EC maybe 3. Norm with 4 miler.

20 ssh, good mornings, daisy pickers, fazio arm circles
The Workout:

20 count ic up hill twice between
American hammers

Mountain climbers

Lsf

Lbs

15 ic bear crawl to bathroom and back

Erkins

Derek in’s

Dips

Wall planks up downs

10 count ic 10count high knees in between

V ups

Boat canoes

Heel taps

Peter Parker’s

10 count burpee break down run backwards between. Sections

rock work curls, presses, squats, triceps, ground pounders

Mary:a few yoga poses
Announcements:Mule this Saturday, HS golf tournament planning
T-Claps (Recognition):
Prayer: fedex wife, forceps family.

February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

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February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

 

The PAX for Crazy Ivan packed the parking deck.

 EC: Deadbolt, Full House, Roger Roger

 PAX:  20

 FNGs: None

 Warm Up:

 Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

 The Workout: 

 PAX partner’d up.

Partner 1

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Floor press / bridged (20 reps)
  4. Side to Sid Lunge (Willy Mays Hayes (20 reps)
  5. Kettlebell Swing (20 reps)
  6. Goblet Squats (20 reps)
  7. Up right rows (20 reps)
  8. Dead Lifts (20 reps)
  9. Overhead Triceps Extensions (20 reps)

Partner 2

Run up stairwell, back down and around the block. (Not Town Hall – lol)

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Happy Birthday 16-bit

Forceps son’s memorial service 2/29 12:30 ET at Hope Church (Apex)

Banana Seat sending update on Wrightsville

M4L – F3 Meal March 14 (Sat)

Check Slack for upcoming announcements

Prayers:

Wiggly’s family for loss of his father.

Flannigan’s upcoming heart tests.

Coal Ash’s  Brother in law’s father is battling cancer going into hospice care.

Unspoken,

Military, and First Responders.

Seven of Diamonds – The Nest 2/25/2020

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When 5:30 rolled around, 11 PAX showed up, responding to the call for a non-stop, challenging workout.

Warmup:

EC: Norm, Marky Mark, Mr. Terrific, Boy George

SSH 20x, Smurf Jack 20x, Red Bull Smurf Jack 10x

GMs 10x

The Thang:

Whenever I Q, I try to maximize the unique features of the site. The Nest has a fantastic loop that’s not too long and not too short and includes a mini version of the ramp at Ting Stadium.

My goal for every Q is to challenge each PAX to do something beyond his ability. The Seven of Diamonds fit the bill for non-stop work. It’s a simple workout conducted on any circuit with four corners. On each circuit, you complete exercises in increasing multiples of seven: 7, 14, 21, or 28. I was impressed by the hard work everyone put in this morning!

Seven of Diamonds

Here’s today’s circuit:

  • Lap 1: 7 burpees each corner (total 28)
  • Lap 2: 14 low slow flutters in cadence each corner (total 56)
  • Lap 3: 21 Merkins each corner (total 84)
  • Lap 4: 28 squats each corner (total 112)

Everyone landed with someone their own pace. Pikachu and Mr. Terrific took turns challenging each other to sprints on the straightaways. Little did they know that I had sprints planned on the mini ramp. Two or three other groups naturally fell out and counted the exercises together. Faster groups circled back and completed exercises with slower groups.

Turns out that one corner is a bus stop. The bus rolled up while we were doing burpees. Pretty sure the kid was afraid to get out of mommy’s car and walk to bus until we were mostly done.

After completing the first four laps, I converted to an Indian run between corners to keep everyone together. We counted the final lap together, which included all four of the exercises.

Sprints: Finally, with about nine minutes to go, we all lined up for sprints. After all, I really didn’t want to disappoint anyone! In the dark, it was hard to find good markers, but I broke the ramp into thirds.

Three markers: Sprint to first marker, walk back; sprint to second marker, walk back; sprint to third marker, mosey to where we warmed up.

Mary: Low hold 30-60 seconds, Have A Nice Day!

Announcements: Check Slack. Also, look around you. Your F3 brothers are the ones who will make you stronger, both mentally and physically. You’ve tried it on your own, but it’s not sustainable. Enjoy these brothers around you. Keep giving, keep leading, keep motivating.

Prayer requests: Forceps and family, Wallaby and family, Lipstick’s sister

This was a fun Q, always a privilege to lead!

Yosemite Kringle

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YHC got in from the airport a little after 0100 and, according to Garmin, got 3 hours and 55 minutes of sleep before getting up and heading to Holly Springs to lead this below-freezing ramble.  Knowing that there were three planning 5-mile EC I was curious how many would actually show up.

Much like the DPG that ran last week we were having staggered starts with 5-milers leaving around 0600 and the 3-milers heading out around 0625.  Let’s see how it went.

EC: Yosemite, Warbucks, Martini

FNGs: This is a joke today, right? I didn’t even want to go out in this, let alone someone new.

Warm Up:

The same warm up was done for both groups.

SSH x10 IC

Frankenstein x10 IC

Hip openers x10 IC

The Workout:

At 0600 and after being told to watch the ice, each PAX began Forward Foot Flops (FFF’s) OYO.  Some started by putting their left foot first, followed by the right, and then back to the left.  Others went right, then left, and then back to the right.  Rinse and repeat x6000+ times (individual results varied based on milage).

Once the first group was gone YHC climbed back in to his warm vehicle to pass the time.  The devil on my shoulder started suggesting that, if no one else show up, maybe I should just say in there until closer to 0700 and then just run in a circle until the runners get back.  Luckily Sprinker showed up to run 3 iles with me and after we warmed up we also started with FFFs.

Also, apparently when you have a long beard and you run in temps like this you end up looking like something out of a Christmas special.

Mary:

Some stretching and yoga were done once everyone was in.  We successfully had all PAX in (including ECers) around 0700.  I think this staggered start thing might actually work.

Announcements:

ShamWow!’s baptism at Hope tomorrow morning, following the 0930 service

T-Claps (Recognition):

To all SW PAX.  You know why.  You are real HIM.

Prayer:

Forceps and his family.  Today is going to be a difficult day.  Take a little extra time today to talk to God and offer to lend some of your strength to help Tim and his family.

 

Always an honor, even with no sleep and frozen hands.

 

010000

Intensity at Red October

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FNGs: None

Warm Up:  Partnered with Mutiny PAX.  FedEx brought the following exercises: SSH, Sir Fazios, Moroccan Night Clubs, Imperial Walkers, and hillbillies.  Three PAX for Red October.

The Workout:  Dauber took the cards he made for Valentine’s Day and adjusted the number of reps by half.

Mary:  Running late from all the intense KB and other exercises.  Stayed under the shelter and did not join Mutiny PAX on the tennis courts.  Light stretching, pickle pounders, H2M, 6 inches.  Healthy mumble-chatter throughout while listening to Some classic Rock.

Announcements:  ATT run, run support.

T-Claps (Recognition):

Prayer:  Forceps and his family.  16-Bit traveling.  Unspoken.

An honor to lead you men.  -Dauber

Sheepdog – burn’in love 🔥❤️

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Pax of 11 for some burning love at sheepdog.

FNGs: Strawberry Hill (works at Mason Jar Brewing, not a huge fan of beer, first alcoholic drink was Boone’s Farm…and there ya go)

EC: Martini, Mr. Terrific, Shredder

YHC provided the disclaimer and promised some misery ahead.

Warm Up: Old Beater got us rolling with some F3 classics; oh wait… 5 burpees oyo for late pax….., then, mossy to the back,  SSH, squats,  moroccan night clubs, IW&HB, Good Mornings, Indian run to the front, followed by karaoke Indian runs, then Frankenstein’ Indian runs.  Last warm up, more burpees.

The Workout: YHC jumped in with a burning ring of fire. 10 pax circled up with 1 pax as the runner. The runner took one loop, setting the time for everyone else.
4 of the 10 had stations, which included, weighted squats, 25 pound ground pounders, jump rope, and standard Merkins/LBCs. All remaining pax did wing Chung striking starting with singles then doubles then five count. Packs rotated as each runner returned.

The mumblechatter was classic as Old Beater entertained the group with his retelling of his recent snip snip, which somehow included hairnets, a significant amount of iodine, and as he says it, really big paper towels. or, was it a lot of paper towels. Gump jumped in with a “back in my day……”, which evidently was 1948.  It was all pretty funny but did not quite alleviate the burning everyone fell in their shoulders and lats.

Mary:  Jumped into a speed round of Mary with low slow flutters, box cutters, LBC‘s, and crabcakes.

COT: Pax have some homework this week. Be sure to follow through on your commitment. You never know what it may mean to somebody else.

Announcements: ATT next weekend.  lots of 3rd F opportunities coming up. Big and small.
T-Claps (Recognition): Farva for bringing an FNG!

Prayer: Forceps and all Pax that are dealing with struggles.

15 PAX at the Trot – GOOD TIMES!

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FNGs:  Welcome Gary Cunha – 90120; a native of CA.  Learned about F3 after meeting Darby at the opening of Crooked Creek Park in FV.

EC:  LED,  Farva, Fonzie

Warm Up:  So excited to be back at the Trot.  Lots of fist bumps and smiling faces as we circled up in what Noah’s ark called “Perfect Exercise weather” – a balmy 55 degrees/overcast.  Flag was planted, no FNGs at the start and we began a mosey around the tennis courts to the snack shack.  Heard some “oh craps” as a vehicle entered Action Park. Wasn’t sure if it was a PAX, an FNG, or other.  16-bit had a similar experience at an AO when an unidentified car showed up and loitered for a bit before taking off.  I was alerted we indeed had an FNG and circled up for the warmup.  Welcomed Gary Cunha, gave the F3 disclosures and began the following exercises:  25 SSH, 10 good am, 10 Don Quixote, 10 Daisy Pickers, 10 Sir Fazio Arm Circles, 10 Overhead Claps, 10 Seal Claps.  A thought occurred to me to have a PAX keep an eye on the new PAX – Gump must have been on the same page and shadowed him making sure he was doing OK.  Just a suggestion going forward to have a PAX (perhaps the one who brought him out if able) stay with the FNG throughout the workout.

The Workout:  I had hinted at rocks, hills and a possible field trip during a pre-blast.  Wanted to give Gary a nice introduction to F3 and headed to the edge of the grass for Jack Webb’s 1 merkin to 3 air presses to 10 count.  FUN!  Recovered to the short wall for 10 step ups on each side (L/R) OYO.  Mosey to the snack shack for 15 ic People’s Chair followed by 15 BTTW ic.  Rinse and Repeat but increased count to 20 but had Gump and Farva call out the count respectively.  Mosey to the road for the following exercises:  Frankensteins, Gate Openers, Bear Crawl, and Karaoke (L/R) to the parking lot.  Mosey to the hill.  At base of hill, 10 Prisoner Squats.  Great mumble chatter continued.  Bear crawl up the hill on newly cut grass (NICE!).  At the top of the hill, PAX completed 10s of derkins, erkins and dips on the guardrail.  Hopped over the guardrail and jogged to the far corner of the tennis courts to pick up a medium sized rock.  And there’s always one guy who does not know what medium means.  More to follow.  John Cusack to the newly lit white lights.   5 burpees OYO.   Circled up for a bunch of rock exercises,  some single count, some exercises in cadence.  Had the PAX rotate, 1, 2 or 3 places after completing an exercise.  These are the exercises we executed (not in exact order):  curls for the girls, tricep extensions, overhead presses, rut rows, reverse bicep curl (please explain what this is to Gump), goblet squat, bus drivers, slap rocks from plank, toe tappers, ground pounders.  Somehow we got on our six; I called on the “Respect” PAX for exercises on our six.  Boat canoes, WWIIs, 6 inch, Chest press, tricep press….John Cusack back to the rock pile.  Jog to tennis courts for Mary.  That one “medium-sized rock” was a friggin’ challenging!  Way to push yourself PAX!

Mary:  Core exercises including box cutters, low-slo flutters, homer to marge, pickle pounders, Freddie Mercury, and yoga stretches including Runner’s, Pigeon, Child pose, DDog.  Focused on the word OPPORTUNITY (saw on Slack – thanks Mookie).  Reflected on M, Tues.  what can we do better today and rest of the week as husbands, fathers, workers, etc.  Have a Nice Day – Silence for 30 seconds.

Announcements:  New AO Prison Yard (great job Breach); New roadside F3 signage “Adopt a Highway” clean-up opportunity (Great job John Deere); See Slack/FB for other announcements.

Learned about Gary, a USMC vet, a VA social worker, originally from N. Hollywood.  Names of Smog, Hollywood were thrown out but 90210 stuck!  Welcome!

T-Claps (Recognition): EC PAX!

Prayer:  Yosef’s? son with broken femur, PAX with alcohol/substance abuse, Quiver’s wife, other SPOKEN and UNSPOKEN prayers.  YHC took us out.

Great to be back at PT; long overdue.  Honor to lead.  Double D has given 90210 three weeks before he steps up and takes over at Q.

 

2nd F at Stick Boy

1 Year for Downtown Train

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1 year ago I launched Downtown Train with 3 things in mind.  I wanted to provide a 0530 start option (Paradise City as still 0545) for those of us with a little less flexibility in the early morning.  As much as I appreciate running, I wanted to provide a boot camp centric option with less miles.  And, I was excited about the parking deck (although I wish it had a couple more levels for some serious fun).  This has been a great AO.  We have our regulars and also tend to attract a diverse crowd every week.  Numbers have stayed low with other more well-known options drawing the large crowds.  That has worked well for those of us who enjoy a smaller group.  I have really appreciated the number of different guys who have stepped up to lead this AO, and having Coal Ash step in as co-Q.  Overall, solid 1st year for Downtown Train and here’s to many more great rides.

FNGs: not this trip
Warm Up: usual loop around downtown, circle up at the flag for 3 rounds – SSH, Good Mornings, Fazio Arms then SSH, Good Mornings, Mt. Climbers then SSH, Good Mornings, Goof Balls
The Workout: headed around the side of the deck and to upper level and started the 1st of 3 sets.  Lined up and did some shoulder burn.  Keeping the arms up, we did Fazios front, hold, Fazios reverse, hold, Seal Claps, hold and then Overheads.  Ran length of deck and knocked out some SSH as promised, then recovered on job and worked through the set a couple times.  Then we changed it up a bit with a shortened version of a Nemo favorite, the Red Barchetta.  Ran length of deck, SSH ICx50, return.  Ran length again and kept back and forth stopping for Mt. Climbers ICx40, LBC ICx30 and Merkins ICx20.  Some other stuff worked in there too but that was the basics of it.  Then we headed to lower deck and lined up on the wall.  Big focus again on really pushing our limits as we rolled through as follows with all in 15 count or ICx15: BTTW into plank hold, then shoulder taps, hold, then nipplers, hold, then bear crawl.  Recover back to wall, rinse and repeat.  Changed it up a bit on final set working in some people’s chair and merkins.  Guys were really pushing themselves through this set and it was pretty awesome to see the energy.
Mary: a couple quick rounds, keeping feet off the ground for 6 inch hold, low slow flutters to LBCs then some Homer to Marge
Announcements: plenty on slack and the calendar
T-Claps (Recognition): everyone who has taken the Q in year 1 for Downtown Train as there have been a lot of guys lead and a lot of great variety
Prayer: YHC shared a message about he importance of intentional communication with others in your life and the value of letting conversations be a little uncomfortable, prayers some spoken and many unspoken and YHC took us out.  Honor to lead this morning and great effort by all.

Dry’ish Day at The Nest

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PAX:  Norm, Fumunga, Yosemite, 16-bit, Marky Mark, Gamecock, Slots, Martini

FNGs:  Not today

Warm Up:  Quick lap around the parking lot and then circled up for the following:  Good Mornings x 10, Windmills x 10, Daisy Picker x 10, Imperial Walkers x 10, Hillbillies x 10

The Workout:  Shelter Workout.  PAX in pairs completed the following exercises:

Round 1 – 100 erkins, 200 LBC, 300 squats.  PAX one did 10-20 reps while PAX 2 held plank, squat, balls to the wall, or people’s chair.  Back an forth until all exercises complete.

Round 2 – 100 dips, 200 imperial walkers, 300 step-ups.

Great job picking up the six and sharing the pain.  Plenty of mumble chatter to go around.

Mary:  Handled during the workout

Announcements:  New AO officially launched this morning

T-Claps (Recognition):  Yosemite for taking us out.  All those who picked up the six.

Prayer:  Fumunga’s coworker who’s son is battling cancer.  Fumunga’s personal prayer request.  Yosef’s son’s broken leg.  Our military in general and specifically the issues surrounding military suicide (thoughts and actions).