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Did you know about the stepper hill in the back?

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Had 9 for Downtown Train. Decided to change things up and went for a little field trip over to the Hunt Center for our workout.  Thanks for the strong effort today and for the opportunity to lead.

FNGs: None

Warm Up: Run to the field behind the Hunt Center and circled up for the following exercises: Daisey pickers, windmills, right/left hamstring stretches, right leg over left and left leg over right stretches.

The Workout: First workout was 11’s. Exercises were lunges and squats. Started with a single lunge at bottom of paved hill, run to top for 10 squats, repeat until we reached 10 lunges and one squat.  For the next exercise we moved around to the steep grass hill towards the back of the field. Partnered up for Dora. Exercises were fazio arm circles forward (100), fazio arm circles backwards (200), and hallelujah’s (300).  YHC had Pax do 50 more hallelujah’s and we jogged back to home base.

Mary:  Dying cockroaches, Freddy Mercury’s, LBCs

Announcements: Pop up AO at Jordan Lake, UvU Challenge

T-Claps (Recognition):

Prayer: Family in Fuqay that lost 3-year old son, injured PAX.

Cave Man Workout

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ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.

 

 

A quiet day at the park

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Today was YHC’s last day as site Q for Kenny’s Grave. The year flew by and now it’s in another HIM’s leadership, Modify. PAX of 10 showed up with what seemed like muzzels on there mouths. Not much chatter at all as we took care of business. The weather was pleasantly cooler and the grass was full of dew. EC finished up at 0527 so Q had about 2 mins to spare. Here is what we did.

EC:
Cupid and Banana Seat

Warm Up:
Laps with butt kickers and high knees then down to the ladders and snake the hill backwards
Smurf jacks x25 (increasing speed)
Windmills x15
Reverse prisoner squats x20
Squatted marocan night clubs into pretzel x20

The Workout:
Wheel of animal walk – curb to curb (frog, bear, duck, crab) with 4 types of merkins

Laps and ladders with backwards snake hill work

Mosey down to field
Welsh Dragons- 4 bear crawls, 1 merkin, 1 plank jack, tap back of each shoulder. 4 bears, 2 merkins, 2 plank jacks, back shoulder taps x2 each, increased reps by 1 up to 10 total.

Laps and ladders with backwards snake hill work

Mosey to court – BTTW for the 6
Burpee suicides – add 2 reps after each trip (2,4,6,8,10) total 30 burpees and 5 suicides

Mary:
Windshield wipers
Exaggerated LSF
Protractor
Figure 8’s
Chillcut into pickle pounders
HAND

Announcements:
See FB/Slack

T-Claps (Recognition):
Modify for stepping up as new site Q at Kenny’s Grave.

Prayer:
Swim family, their 2 yr old was found face down in pool. Currently on life support and brain dead. Decision coming today on what to do about his life. H1N1’s wife and Messi’s mom is sick. Relationship struggles. Noah’s Ark family. Shredder. Crab Legs.

51’s at The Trot

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FNGs: None.

20 PAX enjoyed a wonderful break in the heat & humidity with a pleasant 68 degrees after a heavy downpour the day before in the Quay.  Q promised a lot of fun with Hills and rocks.

Warm Up: Q led the PAX around the tennis courts in a light jog all the way down to the snack shack.  The following exercises were executed in cadence:  25 SSH, 10 Daisy Pickers, 10 HB, 10 IW, 10 Monkey Humpers.  Mumble of 51 reps were heard by the Q.  Static stretching with arms (L/R) and behind the back.

The Workout:  Mosey to the small hill parallel to the ball field fence for 11’s of Squats and WWIIs.  PAX loved the moist grass while on their six.  Mosey to the snack for 26 BTTW and 26 People’s Chair followed by 25 more of each totaling 51 reps of each.  Mosey to the road and line up in 3 columns for an Indian run using 3 coupons (water stick, 2 kettle bells).  PAX executed Indian run up the road, past the parking lot and around the tennis courts and deposited the coupons near the shovel flag.  PAX paired up.  One PAX retrieved a medium sized rock and met their partner at the base of the hill.  Those PAX who did not get rocks, executed an assortment of plank holds.  Dauber, celebrating his birthday week, called for 51’s with the rocks:  51 reps of Curls for the girls, triceps curls, rut-ros, Squats, and bus-drivers.  When not holding a rock, partner PAX bear-crawled up the large hill and executed 5 dips on the guardrail.  PAX carefully backed down the hill and then took over rock reps from their partner.  Return rocks to rock pile.  PAX who did not return rocks, circled up in the tennis courts and began executing planks and merkins.

Mary:  YOGA movements, Superman, Merkins, Have a nice day

Announcements:  CSAUP Greenville; Paddle boarding in August ($15) – See Banana Seat; Yoga tonight in Holly Springs (near Dunkin), free first time, $7 after

T-Claps (Recognition): PAX coming out consistently in the gloom giving 100%

Prayer:  Double D took us out in prayer; prayers for our country (too much decisiveness); Injured PAX; family of an infant who died after a horrible pool accident leaving her in a coma; unemployed PAX looking for new opportunity.

2F Stick Boy.

 

Alwaysan honor leading you men in the gloom.  Thank you for making me better.  -Dauber

Don’t Drop the Baby!

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EC: H1N1, LED

FNGs: None

Warm Up: Moseyed around the lot, then 25 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Sir Fozio Arm Circles F + R, Michael Phelps

The Workout: Don’t drop the baby! YHC arrived with a 10 lb medicine ball. Each drop, we all stopped and did 3 burpees.

~1 mile indian run with the medicine ball. PAX at the back runs to the front carrying the ball, tosses it behind him. Once it gets to the back of the line, the next PAX runs to the front.

Next, we all got on our six in a line. PAX tossed the ball to the person next to them, then ran to the front of the line. With 6 PAX we were moving pretty fast, as soon as you got on the ground you got the ball thrown to you.

After that was a Dora. Partnered up, exercises were overhead claps x 100, seal claps x 200, squats x 300. Partner running. Ball could be passed at any time to the PAX doing exercises. During squats, ball was passed between runners.

Final portion of the workout was BTTW relay. PAX holding the ball held a people’s chair for a 5 count, passed the ball to the next in line. Repeated until everyone went.

Mary: 10 minutes left so we hit abs hard during Mary. Went through the circle twice, each PAX picking an exercise each time. I was sweaty during the workout but I was drenched after Mary, solid work HIM!

Announcements: Check Slack, FB. Stay safe out there while running. Wear lights, stay aware. Lots of non-road areas to run around here as well.

Prayer: Pray for the family of the runner who got killed on Sunday. H1N1 had serious gut pain on Saturday, pray that doctors find issue. Continued prayers for DoubleD’s family. Banana Seat’s neighbor passed away young, prayers for that family. Praise for good results of Darby’s child support case, continued prayers for good further resolution.

Wish It Was Just a Little Hotter…Not

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It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

  • Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
  • Jog to flags for Global Warming, Step-ups, Dips, Irkins
  • Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
  • Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
  • Jog across street and Duck and Weave Indian to the breezeway
  • Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.

Particle Board’s VQ

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20 PAX (12 for EC) posted at Purple Cobra to experience a VQ from Particle Board.

EC: Banana Seat, Redenbacher, 187, Pikachu, WebEx, Warbucks, UTI, Skidmark, Dahmer, Pablo, Full House, Lucky Charms

FNGs: None
Warm Up: Started with standard warm-up lap, warm up exercises in cadence: SSH x 30, Good Mornings x 10, Imperial Walkers x15, Hillbillies x 15, Sir Fazio arm circles 10F & 10B, 10 burpees OYO
The Workout: PAX moseyed to the Wells Fargo parking lot and found an accountability partner.  PAX were instructed to complete a Dora 1-2-3 (100 Merkins, 200 Freddie Mercury in cadence, and 300 prisoner squats) splitting the exercises between partners.  Partner 1 started the exercises while partner 2 ran out of the lower entrance to the lot and ran up the sidewalk along Holly Springs Rd to the intersection of Sunset Lake Rd and completed 5 star jumps (adding 2 star jumps for each return visit to the intersection) and then back to the lot to rotate with partner 2.  Once all reps were completed, Q had partners complete a “reverse partner’s chair”?  (pax faced their partner and performed a wall-less peoples chair, but held partners hand for balance).  Pax then moseyed to the  other side of the lot behind the building to perform a few BTW exercises.  Exercise 1: Partner 1 was in BTW while Partner 2 did diamond merkins x20, then switch and repeat.  Exercise2:  Partner 1 was in BTW while partner 2 did mickey mouse merkins x 10, then switch and repeat.  Pax then moseyed back to the circle for Mary.
Mary: Homer-to-Marge IC x 2o, pickle pounder IC x 20, side plank crunches (5 IC on each side), 5 burpees OYO.
Announcements: Check slack and FB, Meg Smile charity auction, Amazon Prime Deal on Garmin Watch for those PAX looking
Prayer: Crab legs, Double D’s family, Dumbo’s Aunt

That was the Warm-up?

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Answering a call on FB, this HIM stepped up and led 15 PAX at Mutiny on this glorious humid morning.  Thank you FedEx/LipSync for the opportunity; always an honor to lead you men.  Arrived with 2 mins to start, planted shovel flag, showed the PAX my kid’s old Dora the Explorer towel for some motivation and promptly began beat down at 0530.

FNGs: None

Warm Up:  Jog around track.  Circle up for SSH, Cotton-Pickers, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles, Static stretches.  Q, coming off a 2 week hiatus from the gloom, mixed up a few exercises (names) but stayed on course.  Dropped down into a 10 count merkin, throwing in some R/L arm raises, R/L leg lifts and proceeded to rinse and repeat 4X after moving 90 degrees after each set.  And THEN the workout began.  Shoulders burning.

 

The Workout:  Mosey to snack shack for Australian MC, People’s Chair Both 10CC, Rinse and Repeat.  (Very slippery). Mosey to parking lot, quick feet on curb switching from R-L foot lead foot halfway down parking lot.  Squat hold for 6.  Frankensteins to the round-about.  PAX grabbed a piece of curb in plank position and began an Indian run in the plank position moving to the right initially (side to side), back to the left, right, left until shoulders were shredded.  Mosey to the rock pile for medium or smaller rock.  Lined up in one line on soccer field.  Executed the following rock exercises (10 count/10 count cadence):  curls, triceps extensions, rut-rows, bus drivers, goblet Squats, O/H presses, O/H Squats, side to side.  Took 5 steps in between each set making our way to the other side of the pitch.  Dropped rocks.  Jog to the center pitch, come back; jog to the end of the pitch, come back.  Rinse and repeat rock exercises however, Q had PAX move to the right 2 or 3 spaces in between sets changing their rocks.  John Cusack to the center point in field.  On your six.  Executed the following rock exercises:  chest press, skull crushers, H2M, WWII, LBCs, 6 inches, 45 deg, 90 deg, (leg lifts while holding rock above chest or extended over head).  John Cusack to rock pile.  Squat hold for 6.  Run sideways L/R back to the tennis courts for Mary.

Mary:  Yoga poses and have a nice day.

Announcements:  Sasquatch- See FB/Slack.  Deadbolt 5 yr anniversary this week; Gump’s 4 year celebration this week Q ing multiple sites.  Funeral/wake for Double D’s Dad today in Garner at 11:00 am.  PAX – please use q-sheet sign-up

T-Claps (Recognition):  all the PAX who gave 100% today

Prayer:  Double-D’s dad passing; Noah’s Ark’s M (illness/rest for family); PAX injured; PAX family.  Q took us out in prayer.

They let Midget Q Ivan

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YHC knew he had a lot left in the tank but his son’s and 6 others commitment to get a 5 pack w/ EC and 2 for fritter drive him out of bed-
Love a little chit talking amongst others- kept my distance this morning-
Picked up yellow card- damn it is a 33 minute commitment was running few minutes late dropped him right behind Buford and told him to #getafterit- turned around to check the facilities at hunt center for lucky charms- since he was out of town – asked if would do him a favor- they were slacking – doors to bathrooms were propped open- unreal.
17 pax were already gathered- took few kettle bells out ‘tomater’ and planted the F-3 flag and glad site Q has a F-3 flag after being a site Q for over a year. Thanks Pablo.

EC: Dawgpound, Pikachu, Emeril, Shamwow!, Buford, Dahmer, Pablo, Dumbo, Yellow Card
FNGs: None
Warm Up:

530- and Emeril warms us up with 5 exercises and YHC takes over- little jog around the lot-
Stretches-
Left/ right 10 count
Shoulder stretch – kid cracker fav
Michael Phelps
Towel ringer

The Workout:

Main event-
1st set-15/10/5
Squat
Squat/ curls 4 girls
Squat/ curls 4 girls thruster
Over head
Triceps extensions
Suitcases right n left

Sun was coming out so we jogged and moved the kettle bell for better view- YHC instructed all to look enjoy the sun so may be they will not feel the pain-

Next round 15/10/5
Ww1
Low slow flutter
Turkish get ups
Curls right left

Pax were really loving the Turkish get ups. Ran a lap and half way thru ran back wards to view the sun- good call

Soccer drill- quick feet on kettle bell
My favorite ABSOLUTION
Asked BS to help out w/ cadence for last 7 (15 total)
All the time we had

Mary:
Announcements:

Sasquatch 7/27
Bourbon bourbon/ meg smile

T-Claps (Recognition):

SlideRule

Prayer:

Crablegs
John Deere
Emeril’s dad
Dumbo to find energy and do a good workout and not be soo sad about vacation is over

Midget’s Words of Wisdom:
It has been a fun week and 4 more Q’s to go – thanks for putting up with my chaos.

Aye.
M4L

Merkin Mania Agility

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1 Year ago Kenny’s Grave was brought back to the gloom as an active AO. We have had some great workouts there over the past year. FV continues to grow and constant numbers for this AO are becoming more normal. The hot soup was in the air this morning. Beater was back in action. Yogi was found in the southern most part of FV. 7 total PAX was ready to put in work. YHC just rolled back from a solo EC run with 2 mins to spare. I grabbed My Boy Blue and a pair of gloves. Go time!

EC: Banana Seat

Warm Up:
Warm up lap with butt kickers/high knees then carioca over to b-ball court
Good mornings x12 IC
Prisoner squats x12 IC
Air squared x12 IC
Slalom x12 IC

The Workout:
Mosey to rocks 3×12 each
Curls (slow, reg., fast)
Tri’s
Straight back rows

Merkin mania quick feet
Figure 8 lap around the parking lots with cones and ladders along long stretch
Meet back in middle for merkins called
X12 reps each lap completed
Reverse merkins
Diamond merkins
Ranger merkins
Knerkins
Hand release merkins

7’s at the hill near splash pad
Burpees and Bobby Hurley’s

Mary:
Pickle Pounders x12 IC
J-Lo’s x12 IC
Heels2Heaven x12 IC
HAND

Announcements:
FB/Slack – Sasquatch coming up

T-Claps (Recognition):
All those that posted in the sauna like conditions

Prayer:
Noah’s Ark wife and family, Yogi’s kids, unspoken

Great work out there today gentlemen. Always a pleasure to see everyone pushing themselves. Modify will be easing into the role as new site Q. Co-Q TBD.

BS Out!