Best In Show – Page 2 – F3 South Wake

6 years is a long time but not that long

July 23, 2024/in Purple Cobra /QIC: Dumbo
PAX: @carnival, @skittles, 187, Abe, Batboy, Best In Show, Choppa, Cornholio, DownRange, Dumbo, Emeril, Full House, Gillette, Hasslehoff, Jellybeans, M4Life, Maddog, McNugget, Mr. Terrific, Pikachu, Pumpkin Spice, Pumps, Skidmark, Sprinkler, TomTom, U.T.I, Vasoline, Wild Turkey, Yogurt

So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed

Moist Is the Only Way To Describe It

July 15, 2024/in UFO /QIC: Gump
PAX: @BumbleBee, Banana Seat, Best In Show, Bleeder, Clunker, Cupid, Dauber, FlipPhone, Fram, Go-Gurt, Gump, Jellybeans, LED, Mulch, Pikachu, Rico, Roaming Gnome, SendIt, Sombrero, Sparky, Tumbleweed, Wham-o, Yogurt

24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!

Jellybeans set the tone

June 4, 2024/in Purple Cobra /QIC: Stickers
PAX: @boris, @skittles, Abe, Batboy, Best In Show, Bird Flu, Bobby Boucher, Catfish, Choppa, Cupid, Full House, Jellybeans, M4Life, no doubt, Pac-Man, Pumpkin Spice, Slide Rule, Stickers, Woody

On my way to the AO, as I continued to work through the details of the workout in my head, I turned onto Holly Springs Rd and was coming up on my turn into Jones Park. Ahead of me, the silhouette of a HIM crossing Holly Springs Rd; Regal, Majestic, Patriotic; this HIM (later identified as Jellybeans) was rucking to the AO for the workout, with his Shovel Flag in tow, backlit by the light of dawn. A sight to see, an inspiration to those around him, a proud member of F3. For me, this certainly set the tone for the morning.

FNGs: Nada

Warm Up: Good mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm circles, Seal Claps, OH Claps, Daisy Pickers

The Workout: Mosey to the rock pile for a medium rock.

Made our way to Holly Springs Rd via Cusack and Mosey with various rock exercises mixed in (Ruh Rohs, Lunge walk with OH Press, Squat with OH Press, Curls for the Girls)

Circled up in the grass adjacent to Holly Springs Rd for 3 rounds of various rock exercises combining arms, legs, and ab work. Each round was separated by sprints down the new greenway path with a mosey back to the rocks.

Exercises included ruh rohs, skull crushers, ground pounders, chest press, american hammers, homer to marge, squats, lunges, and a combo 6 inches and overhead rock pull on our six.

Made our way back to the rock pile mixing in some of the same exercises and modes of transportation along the way.

Finished with a plank hold rock pass down the line of 14 PAX x 2.

Over to the playground we went to complete the June challenge of 20 pullups at every AO.

Mary: Low Slow Flutter, Freddy Mercuries, Mountain Climbers and finished with some Yoga Stretching

Announcements:

F3 picnic this Sunday.

T-Claps (Recognition): Nada

Prayer: Best in Show’s Uncle Bob, Fedex, Slide Rule, and all unspoken

Birthday Q. 52.

May 24, 2024/in Crazy Ivan /QIC: Pumpkin Spice
PAX: 16-bit, Ausfart, Batboy, Best In Show, Catfish, Clunker, Cousin IT, Pikachu, Pumpkin Spice, Stubs, Yoshi

FNG: None

Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.

workout: Deck 52 cards plus jokers

Aces 11 count and 80 meter farmer carry w Kettlebell

Jokers mosey 200 m lap and switch exercises to other column

Number cards – round up as needed

Face cards 10 or 5 each side

Diamonds – Merkin on Bell / Pistol Rows

Hearts – Goblet Tempo Squat | Lunge (in cadence)

Clubs – Around the world | Figure 8

Spades – Snatch | Swings

mary: GM (only had one minute left)

Painting the Fence at Sugg

May 20, 2024/in Faith /QIC: UTI
PAX: Abe, Best In Show, Breach, Cupid, Dauber, Gillette, Gump, Pikachu, Roaming Gnome, Sombrero, U.T.I, Wide Right

FNGs: No

Warm Up: It was plenty warm

The Workout:

Fence Painting, Lifting paint buckets,

Mary: Light clean-up

Announcements: Next Town Support effort will be scheduled soon, check with Gump

Great 2nd F following a fun morning of work

T-Claps (Recognition): These dudes. Doin’ good in the hood

“Shouldn’t we have yoga mats for this?

May 16, 2024/in Noise Ordinance /QIC: Fram
PAX: Batboy, Best In Show, DownRange, Fram, Mufasa, Pikachu, Pumpkin Spice, Ricoh_Suave, Six Inch, Tom Tom, Vasoline, Yogurt

FNGs: None

Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C. Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.

The Workout:

Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each. Rinse and repeat until all PAX hold plank.

Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10. Rinse and repeat with lunge/squat and WMH variations until all ropes are done.

Thang 3: BTTW modified Jack Webbs. BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.

Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot. Sorry, Lord.

Announcements: Painting, Man night, Moving Downrange.

T-Claps (Recognition): Prayer: Pikachu’s M. Travels, Health, Gratitude unspoken. YHC took us out.

How many Jump Ropes?

May 9, 2024/in To Be Determined /QIC: Fram
PAX: Abe, Best In Show, Bleeder, Choppa, firefly, Kosher, M4Life, Nickleback, P.S.I. 006, Wide Right, Yogurt, Yoshi

FNGs: None

Warm Up:5 min of various

The Workout:

ME: Thang 1

Squat Jumps /Speed Skaters
High knees/Forward Back Feet
Tuck jumps / Leg swings
Calf raises / Heisman
Lateral bounds/single-leg Deadlift
Butt kicks/Jump Lunges
1000 jump ropes per PAX.

Thang 2: Yoga

Mary: During Yoga

Announcements: Painting, Q-sheet

T-Claps (Recognition):

Prayer: Lost family members, Injured Pax, unspoken (YHC took us out)

Sciatica is my wife’s name!

May 7, 2024/in Purple Cobra /QIC: Fram
PAX: @p.s.i, Best In Show, Bleeder, BnB, Bobby Boucher, Bondo, Cupid, DownRange, Jellybeans, Kenny G, Kosher, LED, Nickelback, Pac-Man, Pumpkin Spice, Pumps, Ricoh_Suave, Rubics, Shooting Blanks

FNGs: None (5 PaX split off and Rucked)

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows.

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock. Two lines for parking lot Indian runs. The man at the back did a burpee (Stack’em) and ran to the front while PAX did an exercise. I/C Exercise when meeting in the middle. (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock. Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form.

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer: Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out.

Friends Old and New

April 22, 2024/in Downtown Train /QIC: Abe
PAX: 3rd Cousin, Batboy, Best In Show, Bobby Boucher, Bobby Dall, Fanny Pack, firefly, Gump, Hasselhoff, M4Life, Nemo, no doubt, Psi, Shooting Blanks, Slide Rule, Yokel

FNGs: none

Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs

The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.

Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.

Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.

T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!

Prayer: Midget and his family for their loss.

Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.

Last Call for Q School

March 27, 2024/in Downtown Train /QIC: Banana Seat
PAX: Abe, Banana Seat, Best In Show, BnB, Bondo, Cancun, Clunker, coverstory, Gump, Shooting Blanks

10 PAX for the final scheduled March 2024 Q school hosted at Downtown Train.

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1:
Partner up in parking deck
P1 does Australian Mtn climbers
P2 runs to opposite long side and back
3 rds with different merkins after each rd

Thang 2:
P1 holds squat while P2 does 10 dirkens with feet on partners legs
Leg pushes abs
Patty cake merkins
Rinse and repeat

Mary
Various exercises

Thanks everyone for coming out. Now sign up to Q.

BS Out!

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