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Today’s workout was sponsored by the # 11.

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PAX: , , ,

4 Pax showed up on this hot and muggy morning from some 11s.

FNGs: Nope
Warm Up: Lap around the track, 11 SSH, 11 Imperial Walkers, 11 Hill Billies, 11 Good Mornings, 11 SFAC, 11 Annies.
The Workout: Moseyed over to the rock pile for medium size rock.  We had 5 sets of 11s planned out but quickly found out that 11s with burpees takes awhile to get through.  First set, 11s with tricep extension/burpees, running across parking lot between each action.  Second set, 11s with Curls/Merkins, again running across parking lot between each action. Returned rocks, and a quick lap around the parking lot for good measure.
Mary: 11 LBC, 11 American Hammers, 11 Heal Taps, 11 Sweat Angels, 11 Homer to Marge, 11 count for Have a Nice Day.
Announcements: Slack/FB
Prayer: For those affected by the past week’s tragedies.

Empty Nest

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YHC checked the Q-sheet last week after having told H1N1 he’d cover for him while he was gone and saw that everyone’s favorite delivery driver, FedEx, had already claimed today’s spot at The Nest.  With mind at ease, no workout planning was employed.  After being the first to arrive on site three cars appeared and took their place in the damp and foggy lot.  As 4 HIM poured from their vehicles we were noticeably lacking a Q.  The time to start arrived and we looked around once more for a final look when we saw headlights make a turn towards us.  Alas, they continued down the road and we got started with the workout, sans Q.

FNGs: None.  We didn’t even have a Q.

Warm Up:

YHC lead the PAX in a lap around the parking lot before circling up for the warmup.

Good Mornings x10 IC

Moroccan Night Clubs x10 IC

Smurf Jacks x10 IC

Leg and arm stretches

Overhead Claps x10 IC

The Workout:

All PAX agreed to a round-robin workout where each one would take a turn coming up with an exercise.  Spoiler alert: there were a lot of 11’s.

Double D – 11’s between two ends of a section of the parking lot. LBCs on one side and mountain climbers on the other.

Black Knight – 11’s with Merkins and star jumps

Sugar – 11’s with plank jacks and squats

Beater – Led us in a multi-leveled Indian run.  We started with Frankensteins while the back of the line ran to the front in typical Indian run fashion and resumed Frankensteins at the front.  After the line cycled through once we continued on, doing duck walks instead.  After that we went on to bear crawls and ended with an extended crab walk section that brought us back to the start/finish line.  10 burpes finished up the round.

YHC – Lead us over to…

Mary:

In similar fashion we went around the circle calling out exercises.  Double D lead us off with a new exercise he had seen.  It is an unnamed excercise but he dubed it El Lobo (I think). You start in high plank position and then put one hand behind your head like you’re preparing to do a sit up.  On the down you twist your core and reach your raised elbow down towards your extended arm.  We did 10 of these with each arm.

The remaining exercises were LBCs (I’m only about 60% sure on this one), Homer to Marge, slow WWIIs, and Sleeping Hillbillies.

Announcements:

BRR in a few weeks.

T-Claps (Recognition):

All the PAX today for collectively leading an intense beat down that did result in a particular HIMs merlot.  I don’t want to name names but his starts with a B and ends with a lack Night.

Prayer:

All of the families dealing with the tragedy from this weeks events.  Pray also for the first responders who deal with the emotional and psychological stress of those situations.  And also pray for those with mental illness, that they may have the courage to ask for help when they need it.

 

010000

Ultimate at Mutiny – Blind as a Bat Edition

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EC: Cupid, LED

FNGs: None

Warm Up: Breach led warmups since YHC rolled back in at 0529 and still had to grab the disc and cones.  Thanks Breach!

The Workout: Ultimate Frisbee!

Mary: Nah, we played right up until 0615.

Announcements: Check Slack and Facebook. Banana Seat’s UvU workout. Q sheet reminder! If you’ve been here a week or a year, you’re as qualified as the rest of us! Come lead the fun. And reach out to those you haven’t seen in a while, you never know what they are going through.

T-Claps: Fram! That guy was killing it today. Great catch to end the game.

Prayer: Noah’s Ark’s wife, victims and families of recent mass shooting, PAX on IR.

Side Notes: An actual glow in the dark frisbee (read: with lights) has been purchased since most of us had a really hard time seeing my current disk. Look for Ultimate continuing even as it gets gloomier, first Monday of every month.

8 showed up for a Tour of Kenny’s Grave

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FNGs:Nope
Warm Up: Short run around parking lot with a stop at the community center for 25 SSH-IC, 15 Imperial Walkers-IC, 15 Hill Billies-IC, 15 Daisy Pickers-IC, various stretches.
The Workout:

Moseyed around the community center to the B-Ball Court.  End-Middle-End, 10 Merkins – Bear Crawl – 10 Shoulder Taps-IC – Bear Crawl – 10 Burpees.  Repeat on the trip back to the other end.

Moseyed on over to the rock pile.  3 sets of 15/10/5 – Curls for the Girls/Triceps extensions/Rut-Rows/Bus Drivers.

Moseyed back to the main parking lot for 4 corners. 20 SSH-IC – Lunge walk – 10 Merkins – karaoke – Turkish 7s on the hill – sprint – 20 LBC-IC.

Moseyed around the parking lot and back to the concession stand for 20 count BTW, 20 count People’s Chair, 20 Count BTW with shoulder taps, 20 count Peoples’s Chair with overhead presses.

Over to the pavilion for 2 sets of 10 Erkins/Derkins/Dips.

Mary: 15 Box-Cutter-IC, 15 LBC-IC, 15 Heal Taps-IC, 10 Low Slow Flutter-IC, 10 Homer to Marge-IC, 10 H2M-Left Leg Up-IC, 10 H2M-Right Let Up-IC, Have a nice day.
Announcements: Sup Workout 8/3. $15 (see slack/FB for more details)
T-Claps (Recognition):
Prayer: Young girl have heart surgery today. Ruby who has stage 4 cancer.

 

We missed a few locations at the park and will hit those in the weeks to come.  As the new site Q I look forward to leading you men as often as I can and I thank you for the opportunity to do so.

Dawgpound brings music to PT

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EC: Dawgpound, Emeril, Dumbo, Pablo, Orphan, Garfield, LED, Lucky, Full House, Cowboy, Borland, Banana Seat

FNGs: Pinto
Warm Up:

Side Straddle Hop
Good Morning
Bat Wing
  Fazio Forward
  Fazio Backward
  Seal Claps
  Overhead Claps
  Ralphe Pulses
Pickers
Imperial Walker
Hillbillies
The Workout:
The Man from the Killers — Jumping Jacks and Burpees
Stack Em Up Suicide Bear Crawl and Crawl Bear.  Bear Crawl to cone.  Crawl Bear to start line.  Up the hill by baseball field
Round 1:
  10 Merkins — Good Form
Round 2:
  Reverse Lunge to Forward Lunge 10 each leg  — /Only do this at cone/
  10 Merkins
Round 3:
  30 Plank Jack — /Only do this at cone/
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Round 4:
  40 Shoulder taps (20 Each Shoulder — /Only do this at cone/
  30 Plank Jack
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Round 5:
  10 Absolutions — /Only do this at cone/
  40 Shoulder taps (20 Each Shoulder
  30 Plank Jack
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Saw Lightning — Plank jack with Catalina Wine Mixer on Saw Lightning
Mary:

LBC
Low Slow Flutter
Homer to Marge
Have a Nice Day

Announcements: Nada
T-Claps (Recognition): Full House with BT
Prayer:
Double D
Injured Pax

He Came Out Of The Darkness

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I arrive to the AO about 5 minutes before start time as I turn back to my car to get my gloves a figure comes out of the darkness on the playground side of The Nest, startled I quickly realized it was R-22 coming for a beat down after sometime away. 9 showed up for a beat down with 3 doing EC.

PAX: H1N1, Overachiever, Messi, FedEx, Dauber, R-22, Cupid, Yosemite, 16-Bit

 

EC:  H1N1, Overachiever, Messi

 

FNGs: None

Warm Up: Took a jog around the parking lot and then circled up for some Good Mornings, Imperial Walkers, Hillbillies, Fozie Arm Circles, Cherry Pickers and stretches. We then got on our 6 for some Febreezes, which are big boy sit-ups followed by air presses with your feet six inches off the ground.

The Workout: Moysed over to the wall where we partnered up, to Dauber and R-22 disappointment we did not do BTW. P1 did “Bobby Hurley’s” while P2 ran to the first island, did 1 burpee and ran back, then ran to the light pole and did 2 burpees, then ran back for the switch. We did this 2x.

 

Moysed to the top parking lot – side road for some partner Merkins x 10,  then as P1 ran down the side road while P2 did SSH, Plank Jacks, and Mountain Climbers x 10. Switch. After P2 returns, both pax ran down together and did partner jump squats. Both ran back up to rinse and repeat.

Mary: LBC, American Hammers, Low Slow Flutter, Protacter, Pickle Pounders, Heel Taps

Announcements: If you haven’t yet, take a moment to checkout Crablegs “ Journey of 30 Baseball parks” on social media. Very inspiring. Check Facebook and slack for other announcements

T-Claps (Recognition):

Prayer: Noah’s Ark wife, Crablegs, Unspoken

Shield Lock Challenge

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23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

Nothing Has Changed in 4 Years…

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22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

  1. Jump shot 15x
  2. Double Airborne Heisman
  3. Run Stance Squats (switch feet-looking forward, touch toe)
  4. Swing Kicks
  5. Twist Combo, tip-toe twist
  6. Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

  1. Biceps – In –  15x
  2. Triceps – Bent over curls
  3. Shoulders – Arnolds
  4. Biceps – Front
  5. Triceps – Overhead extensions
  6. Shoulders – Overhead
  7. Biceps – Outer
  8. Triceps – Tricep press on your back 40x
  9. Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

Workout in the Alley – Watch out for Cockroaches

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PAX: , , , ,

FNGs: None

5 Pax showed up and flew the coop for an old school Alley beatdown brought to you by H1N1 – 3 Pax for EC (Cupid, Overachiever, and H1N1) – 1 Pax for ECEC (Cupid).

Warm Up: The Q decided it best to warm-up along the way in route to the Alley workout.  Began in the parking lot with 10 cadence count of BTW followed by feet shuffle on the parking lot bumpers on our way out of the Nest.  Along the way to the alley, the Pax stopped periodically and performed the following warm-up exercises – SSH x 10 IC; Good mornings x 10 IC; IW and HB x 10 IC; and Daisy Pickers x 10 IC.
The Workout: Upon arriving into the Alley, the Q pointed out today’s workout will involve the use of 3 cement filled cinder blocks.  The workout went down like this —

  • Round 1 – 3 Pax performed goblet squats with cement cinders while 2 Pax sprinted to the end of the alley and performed 10 merkins and then sprinted back.  Stations were rotated until each Pax completed 2 sprints through the Alley.
  • Round 2 – 3 Pax performed feet shuffle using the cement cinders while 2 Pax sprinted to the end of the alley and performed 10 LBCs and then sprinted back. Stations were rotated until each Pax completed 2 sprints through the Alley.
  • Round 3 – 3 Pax held the plank position with the cement cinders while 2 Pax sprinted to the end of the alley and performed 5 burpees and then sprinted back.  Stations were rotated until each Pax completed 2 sprints through the Alley.

The Pax then began the return to the nest but not without some more exercises along the way.  Step ups – 10 L and 10 R.  Erkins and derkins 10 count each, then rinse and repeat.

Mary: Upon the return to the nest, finished up with feet shuffle using the parking lot bumpers and concluded with a final 10 cadence count of BTW.
Announcements: Deadbolt 5 year anniversary Q at Disney; see facebook and slack
T-Claps (Recognition): Cupid for ECEC
Prayer: Double D and family (father passed away); travels for Crablegs as he continues his tour across the country bringing awareness to ALS

Diego!!! They keep coming in!!

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PAX: LED, Fonzie, Potts, Dauber, Doc, Banana Seat, Noah’s Ark, 16-Bit, Cupid, Norm, FedEx, R-22, Stovepipe, Modify

EC: LED, Fonzie, Cupid

FNGs: None today

I was excited to be back from vacation and getting to Q Mutiny on a somewhat less humid morning.  When I pulled into the parking lot I was surprised to see a good number of vehicles already parked, I was assuming that LED’s post of an earlier start time and more miles for EC got some Pax out of bed, but I soon realized that some of the vehicles belonged to some early birds working the track. Sadly they were not F3 and I was thinking that maybe we’d be our regular group of 6-8 but as 5:30 approached more cars started to pull in for a total of 14 Pax and, since I didn’t put up a pre blast, at 5:29 Banana Seat yells out “ Who’s Q-ing this thing?” I step forward and circle everyone up for warm up.

Warm Up: SSH, Cherry Pickers, Fozie Arms Circles, Stretches, Lap around the track

The Workout: Told the Pax to partner up, P1 had to go to rock pile to pick a rock while P2 did squat hold. Decided to do a Diego, which is like a Dora but just a harder.  The exercises consisted of 100 merkins, 150 overhead press with rock, 200 LBC, 250 curls for the girls with the rock and 300 squats with the rock. After picking up the 6 and returning the rocks we moseyed over to the tennis courts for some suicides which consisted of bear crawl to end of first court to do 5 burpees and then crawl bear back, then sprint to the end of second court do 5 burpees and run backwards back.

Mary: American Hammers, Homer to Marge, LBC, Pickle Pounders, etc……

Announcements: Follow Crablegs on social media as he travels across the country to different baseball stadiums on ALS baseball tour

T-Claps (Recognition):

Prayer: Crablegs while he and family travel, Noah Ark’s wife recovery, Shedder and all that are injured