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Easy as 1,2,3… Or not

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

FNGs: n/a today
Warm Up: Shredder and I warmed up with the monthly challenge as EC: 100 curls, tricep extensions, and dips.

Everyone else joined in for a lap around the parking lot, side straddle hops, arm circles forward and reverse, Michael Phelps, good mornings, daisy pickers, imperial walkers and hillbillies.
The Workout: Somewhat simple circuit alternating upper body and lower body. Start with 1 of each, either on my command or in cadence, then repeat the circuit doing 2 of each, 3 of each, etc. with no rest in between:

Merkin, hold down position (in cadence), mtn climbers (in cadence)

Squats, squat hold (in cadence), monkey humpers (in cadence)

Irkens,  hold down position (in cadence), down to elbows and back up (in cadence)

Split lunges, hold down position  (in cadence then other side), alternating front kicks on my kick

Derkins, hold down position (in cadence), shoulder taps (in cadence)

Willie Mays Hayes (in cadence),  hold down position (in cadence then switch sides), star jumps

Dips, hold down position, jab/cross combos on my strike

We made it through 1,2,3,4,5, and 8 rep rounds before running out of time.

Mary: Embrace the suck plank hold for just over 2 minutes, then Shredder led us in 10 minutes of rooting and wing chun striking drills to finish it off.

Announcements: Bed build tomorrow, beers with crab legs tonight
T-Claps (Recognition):
Prayer: Pax upcoming travels and upcoming moves. We all took a knee and I took us out.

Ultimate Mutiny Pre-Summer Edition

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19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!

Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.

Early 4 Year at Disney

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My 4 year would be the Memorial Day Murph, but out of town plans led me to ask Dawgpound if I could take the Q from him at Disney for an early celebration. This was just before the challenge and I appreciate he gave up a coveted Q spot late in the month, and was pleased to see he picked up a different AO this morning. It was an honor to lead, was pleased to see such a great turnout, and what better place than Disney for me to celebrate. I am a proud Disney site Q alum. Preblast promised nothing fancy, just moving around and putting in the work, with a guarantee of a good tour.

FNGs: None today, so no bonus point awarded
Warm Up: Quick jog around lot, circled up for Good Mornings, Daisy Pickers, Windmills, Imp Walkers, Hillbillies and had to throw in Goofballs for good measure. 5 burpees OYO too.
The Workout: Jog around back of fields and down the hill to the road, circled up for a couple sets alternating SSH ICx20 and a shoulder burn (arms out, fazio front, arms out, fazio reverse, arms out, seal claps, arms out, overhead claps, arms out, recover). On the jog back to entrance and grabbed a low pole for alternating deep tempo dips ICx10 and tempo merkins ICx10. Did this 4 times. On the jog to the lower lot, each man on a line, dropped to plank hold, shoulder taps, plank hold, nipplers, chill cut, merkins, plank hold, recover. Did this 2 time. On the jog to back corner of building for alternating low slow flutters ICx20, 15 and 10, with the other half holding BTTW, so 3x on the wall for each of us. On the jog to big lot lined up in groups of 4 for a bear crawl Indian Run. PAX hold plank while man in back bear crawls to front. Each man did 4 bear crawls. 10 quick merkins to burn out and then on the jog to The Abyss for 2 rounds with LBC up top and Star Jumps at bottom. On the jog back to flag.
Mary: Not much time so heel taps ICx22 and LBC ICx2
Announcements: Cletus 7 year anny celebration with Deadbolt on Q, wear red Fri, ZERO excuses and support Breach raising money for Travis Manion Foundation – let’s go big tomorrow for this.
T-Claps (Recognition): from me to all of you for the experiences over the past 4 years, and for putting in the effort start to finish today – might not seem like we did all that much but when you think about it we did not stop working the whole time
Prayer: 16-Bit mother-in-law, those impacted by the shooting in San Diego. As leaders in all we do, let’s be mindful of looking out for others especially when it comes to mental well being. YHC took us out

A Good Artist Copies, A Great Artist Steals

/in /QIC:
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FNGs:

None today
Warm Up:

Warmed up w/Mutiny – SSH, Good Morning, Daisy Pickers, Sir Fazios courtesy of Martini
The Workout:

Shamelessly borrowed from a Skidmark Q at Ivan. For each set of exercises YHC went through a quick progression going over form. Pax then went through the set and ran a loop around the nearest parking lot island, noting what order they finished in. They then competed with their nearest partner with the “winner” adding 1x burpee or 1x turkish getup to try and even the field.

Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings

Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Press (two hands)
20 Squats

We went through each grouping 3 total times

Mary:
Moseyed to the tennis courts for 20x Low Slow Flutter and LBCs

Mutiny pax joined us and we also stole M4Life’s Q from the recent JocoGa CSAUP – we played B-Sides (aka Bring Sally Up) with pax in plank hold going from chill cut to regular and back as told to bring sally up/down.
Announcements:
Breach offering up $10 per pax wearing red on Friday, doubled if >75% participate. Funds go to Travis Manion foundation.
T-Claps (Recognition):
Woody – brand new to F3 and is on a roll!
Prayer:
YHC took us out

Tennis at the trot

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FNGs: None

Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise.  Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:

At the hill 1’s and 2’s partnered up to do circuit exercises.  Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls.  Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.

After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis.  Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty.  Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.

525 on 5/25

/in /QIC:
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FNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.

The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.

21 exercises x 25 reps each = 525 total reps

  1. Merkins
  2. Lunges – 25 total
  3. Big boy situps
  4. Dodo bird with rock (IC)
  5. Monkey humpers (IC)
  6. Low slow flutter (IC)
  7. Carolina dry docks
  8. Single leg deadlift with rock – 25 total
  9. Hello Dolly (IC)
  10. Overhead press with rock
  11. Squats
  12. LBCs (IC)
  13. Wheelbarrow – 25 steps each PAX
  14. Homer to marge (IC)
  15. Plank hold – 25 count
  16. Hand release merkins
  17. Turkish get-ups
  18. 6 inch hold – 25 count
  19. Chill cut plank hold – 25 count
  20. Box cutters (IC)
  21. Burpees

Rocks were returned while the final group finished their burpees and we headed back to the flag.

Mary:

Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.

T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!

Prayer:
Unspoken. YHC took us out. BOM is back!

Stone Cold Kung Pow 5/28/21

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,
17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody
FNG: Welcome Bandit
Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.
The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows
Station 1: Weight plate chest presses (25 reps)
Station 2: Water bottle or Sandbag Farmers Carry
Station 3: Roll the 3 dice, perform those exercises
Station 4: Battle Rope Figure 8’s (25 reps)
Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner
Station 6: Fire Hose Run
Station 7: Catalina Winemakers around the clock with tires
Station 8: Traveling Merkins with an overhead press.
Mary: Mosey back to the parking lot

Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.

Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines

EVENing the ODDs

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FNGs: None

Warm Up: Mosey from parking lot to track. Hamstring Stretch, Quad Stretch, Pull knee to chest
The Workout:

PAX were instructed on the ground rules for the ME: ODD numbers must be completed in sequence. EVEN numbers are interchangeable throughout the non-stop 45 min timer. I/C exercises were to be done in proper cadence timing and lap work on EVEN’s were to be held to the spot you stopped on the track. i.e. Don’t start walking on bear crawls if your tired. PAX were politely told to have some self-respect and be honorable in their effort. To quote Pablo “I’ll be checking accountability and I ain’t your Daddy.”

PAX were instructed to pick up the 6 on EVEN numbered exercises. Flip a tire, bear crawl an extra distance, throw an extra rep or cadence rep to the 6’s way. Plenty of help given during lack of “will” moments.

I don’t have every PAX’s completed Events. (Each # is an event) But I can come back and edit as they come through.

Nemo: 6 , Mookie: 5, Breach: 6, 16 Bit: 4, Fanny Pack: 6, Maybeline: 7, Cupid: 6, Pablo: 6, FRAM: 6, Roger Roger: ? , Mad Dog 20/20: ? Floe/Joe: ? , Hardy: ?,

Lots of lesson to be learned from this: Help someone, Ask for help, Get past the surface of fear and pain, True Accountability, Steel sharpens steel.

Mary: Not time
Announcements: None (Too tired)
T-Claps (Recognition): Maybeline, Breach and Fanny Pack for EC.  ALL the PAX who committed to the workout. ALL PAX for competing against YOU vs YOU.
Prayer: Pablo’s Family Friend, Roger Roger’s extend families medical issues, Floe/Joe medical issues with family and wife’s getting job opportunities.

First time at Falcon Park

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FNGs: Not today, but welcome back Princess Cut
Warm Up: Mosey around
The Workout: Lazy Dora with Cinderblock work and BTW hold for partner.  Baseball field suicides
Mary: Plank Hold while each Pax ran the bases once
Announcements:
T-Claps (Recognition):
Prayer:

Did you used to work at dairy queen too?

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

FNGs:

None today 🙁
Warm Up:

SSH x20 while Lipsync tied his shoes.

Good morning x10

The Workout:

Mosey to Rovisys – stops along the way for Sir Fazio x10 forward and backward, Monkey Humpers (towards the road of course), and standard merkins.

At Rovisys – go up the ramp, 10x star jumps, run to the corner at the top of the hill for 20x LBCs, run down the hill back to the bottom of the ramp. Methods of going up the ramp were rail spider mans and wheelbarrel twice (once per pax).

Mosey back to Rovisys with the same exercises as on the way swapping out Fazios for Imperial Walkers and Hillbillies.

Back at the school plank hold with merkins to the tune of Thunder by Imagine Dragons.
Mary:

Yoga and stretching.
Announcements:

Sleep in Heavenly Peace sign up is live

June picnic at Harris Lake sign up is live
T-Claps (Recognition):

Maybelline for posting a lot of days in a row

Full House for putting this Q up for grabs 😛
Prayer:

India and the rest of the world dealing with the ongoing pandemic