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Power to the People!

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With all the restrictions out there, let’s give the power back. YHC is a generous supreme leader and lets the people choose their pain.

EC: Boy George (in the sideways cold rain, give that man his fritter!)

FNGs: Nah

Warm Up: Lap in the rain, then relocated under the shelter. SSH, Good Mornings, Fazio Arm Circles, Imperial Walkers, Hillbillies

The Workout: The People’s Pancake Stack

Format is a reverse stack. Start with a set of exercises and go around the circle removing one at a time at a PAX’s request. Complete the rest.

Round One:

Burpees x10, Absolutions x10, Squats ICx20, Shoulder Taps ICx30, Lunges x40

Elimination order: Absolutions, Shoulder taps (leg day baby!), Squats, Lunges, Burpees

Round Two:

Groiners x10, Merkins x10, Monkey Humpers ICx20

Elimination order: Monkey Humpers (not that much leg day), Groiners, Merkins

Round Three:

Oh look more time! Democracy is cancelled. Regular stack in order of  appearance. 

Carolina Dry Docks x30, Step-ups x40, Dips x30 

Mary: WW1s, American Hammers, Freddie Mercurys, Oblique Crunches, LBCs, Have a nice day

Announcements: Sign up for RUNE

T-Claps (Recognition): Thank you to the Fuquay Four for coming to my VQ in the rain.

Prayer: Wisdom and patience as NC starts to open up

I Got 99 Merkins but a Hill Ain’t One

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YHC pre-blasted Monday about one of the most epic workouts at Possum Trot that he experienced from June 6, 2018. This workout was a mere week prior to SouthWake celebrating 5 years and and 6 months before SouthWake became it’s own region (that’s right you can’t find the BB on SouthWake because we were part of Raleigh). I’m pretty sure M4L convinced Warchild from Raleigh to come down and give us a special beatdown and a little message in picking up the 6. I think we underestimate what it means and how important it is to pick up the six. For lots of guys it is what keeps them coming back, it keeps them engaged, keeps them accelerating, or gives them purpose. The message was loud and clear, that we pick up the six when the workout is easy or when the workout is tough. Right time, right message, lifelong impact. I didn’t know Warchild well to be honest. Our paths crossed maybe a few times over my time in F3 but his legacy goes deep. Almost 1 year ago Warchild lost his battle with addiction. He was one of those guys who was the 6 in some part of this life. He needed guys picking him up along the way. He went through Healing Transitions and felt the impact that F3 leaves on men. I watched and listened to Raleigh morn and heard the stories and felt the impact he left. It’s ironic that we never truly feel the impact that some men leave until they leave. I’m blessed to have been at Possum Trot that morning because that one workout makes me more of who I am today and than all the miles I ran over the past few years, more than the marathons, the PRs. Living 3rd allows you to be your best.

We also used to take pics after every workout.

EC: Boy George, Pikachu, Skidmark
Absences: M4L

FNGs: None
Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10

The Workout: Mosey to the bottom of the hill on Church Street for Triple 7’s. Seven merkins at top of the hill, Seven merkins at the bottom, seven times run up the hill. Mosey back to the parking lot for a somewhat modified burpee-peterparker-hillbilly thing. Drop down to plank like a burpee do one leg peter parker, jump up to hillbilly with the same leg, back down and do with the other leg…that’s 1. Do 5 OYO. We did 1 merkin prior to give up 99 for the day.

Mary: On the tennis courts round the circle 10 count core exercises. These included Flutter kicks, break dancers, crab cakes, Freddy Mercury’s, Side plank crunches, windshield wipers, plank jacks, mountain climbers

Announcements: Rune sign up. Let’s get 50 guys.

T-Claps (Recognition): Boy George is going to get a pass for the Great Value Fritter since he committed to supporting VQ at Kenny’s Grave tomorrow. He needs to do EC and that workout as well as EC and Crazy Ivan for the walmart version of the fritter challenge.

Prayer: Heather Prince  (HSRC), unspoken.

You took a tranq to the jugular man!

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FNGs: None
Warm Up: Imperial walkers x 10; daisy pickers x 10; hammy stretching 10 counts; frankensteins x 10, SSH x 20
The Workout: 19 PAX on this Saturday for 5+ miles trekking through the old u-turn route.  Good route, lots of mumblechatter, all helped pick up the six.  Various PAX for EC, Cupid, Dawgpound, Dumbo, Emeril, Full House.
Mary: none
Announcements: Roon race coming up in June – see Banana Seat for details
T-Claps (Recognition):
Prayer: Prayers for Mr. Terrific in his job search, healthcare workers, first responders

Third Time’s Charming

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Warm Up:
Mosey round the school
Walking sumo squats, hands up, then out
SSH
Morrocan Night Club
Side leg lift
Imperial walkers

The Workout:

Burpee progression – 2s, then 4s, with short runs in-between. Start with burpees, halfway across the lot, burpees, run the rest, burpees, then run back to start
Regular
Double Merkin
Tuck

Ab pulse-ups (stretched out, arms and legs come up about 1ft)
Rinse & repeat burpee progression

Merkins, 5sec up/down for 3, then 3sec u/d for 3, then 1sec u/d for 4
Squats to same tension cadence
Down dog shoulder press to same cadence

Combatives:
Review of side kicks from last week
Learn roundhouse kicks
(Pivoting so your base heel points toward the target is crucial!)

Mary:
Side crunches
Sit-up twists
Pax call out an exercise:
Boat canoes (super slow, courtesy of Banana Seat)
Xs and Os (Yosemite)
One-legged homer-to-marge (Norm)
Toe touches (Martini)
Break dancers (Shredder)
And I can’t for the life of me remember what Mr. Terrific wrapped us up with!

Announcements:

Keep an eye out for the June challenge announcement. Hint: it’ll be called “RUNE”

Prayer:

Mr. Terrific’s job search

May 8th Cletus: What have I done!

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FNGs:
Warm Up: The usual, SSH, Fazio arm circles FW and Rev, Overhead Seal Claps, Seal Claps, Daisy Pickers
The Workout:  Stack em and Un-Stack-em:  Around the soccer fields with a stop on each side at the parking lot, we stacked 10 Burbees, 15 Merkins, 20 Sumo Squats, 25 Freddie Mercuries and then repeated with a full stack and then began the un-stack.
Mary:  A core annihilation brought to you by Aquaman, I really don’t remember as I was forced to modify but it was intense and definitely had some boat/canoes in there.
Announcements:  I don’t remember, need to shake off the rust and start posting backblasts in a timely manner.
T-Claps (Recognition):  Everyone for completing this workout, it was a Mother#%#@!
Prayer:  Shame on me, I remember Fanny Packs daughter and her stomach bug but there was another significant prayer request that slips my memory.

The shortest 10 seconds in the history of time

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EC: Norm, Boy George
FNGs: None
Warm Up: Despite post last night stating no running, we did a quick jog around the parking lot before the usual set of warmup exercises – SSH, Windmills, Imperial Walker/Hillbillies, Sir Fazio arm circles, and Good Mornings.
The Workout: Modify posted on social that he was looking for a Q for today, and it’s been a good long while since I led a workout so I took my Daily Red Pill and seized the opportunity to accelerate my fitness while leading a great group of men. I decided on doing a Tabata-style workout, which consists of several exercises in the follow setup – 8 sets of doing AMRAP for 20 seconds, followed by a 10 second rest. After the 8 sets, you get a 1 minute rest before transitioning to the next exercise (so you spend 5 minutes each). I picked out 7 different things that would alternate between upper and lower body, followed by some core exercises with a bit of cardio mixed in. During some of the 1 minute rest periods we did something – squat hold, arm stretches, plank, etc – other than standing around. The order was:
1. Squats
2. Merkins
3. Lunges – alternating legs, every set we switched between forward and reverse lunges
4. Burpees
5. Mountain Climbers
6. Up tempo Side Straddle Hop – 12 IC for each set, pushed for 13 IC on the last one.
7. Plank – switch between Shoulder Taps and Nippler each set

Observations:
1. When putting this together I thought the 10 second rest would feel too long, having never done a Tabata workout before. By the end everyone agreed the 10 seconds felt like about 2 or 3. It didn’t help having my watch that started beeping at 5 seconds to count us down to start the exercise again.
2. Pace yourself. Before the merkins I mentioned the Goggins workout where he does 10 every 30 seconds and thought that was a reasonable goal. Somebody pushed and did 15 the first few sets and was paying for it by the end. As Norm mentioned, that first set always feels easy and gives you a false sense of hope, but by set 6 or 7 you are just praying for it to all be over.
Mary: Went around the circle with each PAX picking an exercise. American Hammers, In-Up-Out, Homer to Marge, WW2s and Low Slow Flutter. Have a nice day!
Announcements: Banana Seat putting together a running challenge for June, more details to be announced.
T-Claps (Recognition): All PAX present for pushing themselves
Prayer: Praise for Wrangler’s daughter’s recovery/continued healing, family/friends of Heather Prince (HSRC founding member) after she passed away unexpectedly, Gamecock’s niece, Coronavirus

The Importance of Intentionality

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EC: Cupid, Full House, Nemo, ShamWow!
FNGs: None, in spite of my best efforts to make one.
Warm Up: Mosey to GCF for warm-ups. Daisy Pickers ICx10, Imperial Walkers > Hillbilly ICx10, Fazio Arm Circles (both directions) ICx10, SSH ICx20
The Workout: Mosey to the bottom of the hill by Town Hall Burgers. PAX partnered up and it was now that I discovered a 13th PAX (@Oboe). He snuck in so quick and stealthy like that there were no punitive exercises. YHC knows the struggles of arriving on time all too well!!!

We did BOMBS with one partner running to the intersection and performing 5 star jumps before returning to switch with your partner. All reps are shared moving to the next exercise when one is done.

B – 50 burpees
O – 100 Overhead claps
M – 150 Mountain climbers IC
B – 200 Big boy sit ups
S – 250 Squats

PAX then mosey to the rail behind Jiffy Lube for 3 sets of 20 dips / low slow flutter with partners switching each time. Mosey back to the flag site (would have been a flag if YHC had remembered his)…
Mary: Homer to Marge ICx50
Announcements: Slack
T-Claps (Recognition):
Prayer: Wallaby, Bobby Dall’s sister, Full House uncle, healthcare workers. YHC took us out.

This morning I asked a series of 3 questions during the workout. First, what do you think is most important in your life? Next, where do you spend the majority of your time (pre-Covid-19)? And last, how do you spend your money (again, pre-Covid-19)? Make sure the answers to the last 2 questions support the first. It’s important that we are all intentional with our resources. Don’t coast through life men, find a problem and fix it. We are ALL counting on you!

Thanks for the opportunity to lead you men this morning. I’ll try to do better next time.

Swingers at Paradise City

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11 Pax made their way to Paradise City. Pre-blast asked for reflection on whether you could catch Forrest Gump so Pax should have had some idea what was about to happen. Working from home has enabled Pax to catch last minute zzzz’s leading to limited EC and guys showing up at 5:29.

The mornings are always beautiful at Paradise City. All HC’s present and accounted for. Limited mumble chatter.

EC: Aquaman, Vasoline, Skidmark

FNGs: None
Warm Up: 1 lap with stops for SSH x20, Good mornings x 10, Sir Fazio Arm Circles x 10 F/R, Hillbillies x 10

The Workout: 3 laps of Catch Me if you can 2 man Indian Runs.
Lap 1: 5 merkins
Switch partners
Lap 2: 5 squats
Switch partners
Lap 3: 3 burpees

Mosey to the ramp for 11’s. Merkins at the bottom, lunges at the top.
Audible halfway through and mosey to the court for Mary.

Mary: Yoga stretches

Announcements: Bring your Yoga mat to Purple Cobra. Q sheet is empty. If you plan on posting at a workout sign up to Q it. And Pre-Blast the workout.

T-Claps (Recognition): Vasoline making it to the morning workout

Prayer: Wallaby, Wrangler’s daughter

Back in the gloom never felt so good!

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FNGs:none
Warm Up: Popo rolled up and watched our cars while there was EC by Fedex, Fonzie, LED, And Norm. Combined Mutiny and Red October as we were at 7 pax. Jogged around the track with stops for SSH, frankensteins, fazio arm circles, and hillbillies. Moseyed to circle and did, IW, and merkins I believe.

The Workout: For my birthday we did a Tabata style workout for 39secs with 10 sec rest. As follows

2x – squat hold/squat jumps

2x -sumo squat holds/ sumo squat pick ups

2x – single leg squats/ lt dans

Passed the mic to Fedex for

2x – of 15 rep Erkins,derkins, and dips on the wall

3x – lunge, lunge, burpee, broad jump from one end of lot to the other and moseyed back to starting line.

Mary: American Hammers, homer to marge, Superman’s, and plank hold.
Announcements:
T-Claps (Recognition):
Prayer:For all the first responders and medical personnel on front lines of virus fight.

The Nest Still Stings!

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As F3 reopens for day 2, The Nest had 9 PAX show up to get back the buzz that was going strong. YHC pulled in to set up some toys and noticed runners appearing from the gloom. The roads were wet but no rain just a sprinkle and a Sprinkler. Some drifters from 12 Oaks showed as well so you know there was fun to be had. Here is how we got back to business.

FNGs:
Not Today but we did have a HC no show from someone that fixes HVAC units.

Warm Up:
Slow jog around the block stopping at each corner for a warm up.
1-Seal Jacks x20 IC
2-Ranger Merkins x20
3-Squatted Morocan Night Club x20 IC
4-Willy Mays Hayes x10 IC

The Workout:
Sting 1
Mosey over to the stairs in the center of courtyard at school
11’s on the stairs crawl bear up and bear crawl down
Absolutions at the bottom and Turkish getups at the top
LBC’s while others finished up. Dawgpound showed us a new “swing” ab.
– forearms/elbows were raw by the end of this one. Also, had to modify the crawl bear near the half way point to a hop up the steps

Sting 2
Mosey back to parking area for Dora’s got the moves
Partner up to split the exercises. P1 runs the agility lap that included two floor ladders and cone slides. P2 did the exercises until P1 returns.
100-Spiderman Merkins
150-Monkey Humpers
200-American Hammers (both sides count as 1)

Mary:
Someone early requested more chill-cut positions on the concrete so YHC obliged.
J-Lo’s x15 IC
Pickle Pounders x15 IC
Chill-cut plank hold 30 secs
Protractor for 45 secs

Announcements:
F3 is BACK!

T-Claps (Recognition):
LED & Fonzie on the 2 mile EC. Boy George ran from home. Gamecock came running in as well.

Prayer:
GameCock (Baby Helen born early needs prayers in the NICU) Finkle’s family member from 1 year death memory

It was so great to be back with you men in the gloom. We push each other so much more when we are together. Great job to all and ice down those elbows.

BS Out!