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New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)

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FNGs:  none
Warm Up:  Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout:  12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…

Scores resulted in burpees, LBCs, star jumps…

Some very nice plays on the pitch!  Well done.

Mary:  static stretches OYO
Announcements:

PAX in attendance helped Gump and YHC name this AO;  we offered up three choices with an honorable mention:

Choices:  Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus).   Not sure if the PAX were thrilled with our top 4.  Regardless, U.F.O. was a near unanimous vote.  Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.

Going forward, each Q will determine the abbreviation.  Let’s have some FUN with it.

Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight

Change of Command:  Nantan – Thank you Pikachu!  Welcome Breach!

 

Q-School next Sunday at 1400.  See Banana Seat.

 

T-Claps (Recognition):  All the PAX who came out this AM

Prayer:  YHC took us out.  UNSPOKEN.
Honored to lead. -Dauber

Boulders, BOMBS, and Brony at The Nut

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PAX: Peak Week, Moby, Blue Hen, Flanagan, Tetanus, Best in Show, Roger Roger, Deadbolt, Cornholio, Brony (Q)

Warm Up: Lap around the front parking lot, followed by:

  • SSH x 20
  • Imperial Walkers x 10 + Hillbillies x 10
  • Mountain Climbers x 20
  • Moroccan Night Clubs x 20
  • Good Mornings x 20

The Workout:

Select a medium rock. PAX circled up with their rock, performed sequence of exercises, left the rock in the spot, then rotated around the various rocks clockwise. Exercises included:

  • Curls FTG
  • Tricep Ext
  • Bus Driver
  • Ruh Rows

PAX carried their rocks on an Indian Run from bus lot to/around the track.  Finishing at the basketball court.

Next up, BOMBS away.  PAX lined up at the end of the driveway with 5 pain stations at increasing distance (Roughly 10 yds apart), ending at the driveway gate.  PAX picked a partner for this phase.   Partner 1 remained at the starting point doing various rock exercises while Partner 2 ran to spot to perform an exercise, then ran back to switch off.

  • Station 1: 10 Burpees
  • Station 2: 20 Overhead Press (bring your rock)
  • Station 3: 30 Merkins
  • Station 4: 40 Big Boy Situps (aka WWIIs)
  • Station 5: 50 Squats

Mosey back to bus lot rock pile to deposit the coupons.

Mary:

Quick round of Preacher Chair + BTTW in descending cadence count, 20x, 10x, 5x.

  • Preachers Chair, 20x IC
  • BTTW, 20x IC
  • Preachers Chair, 10x IC
  • BTTW, 10x IC
  • Preachers Chair, 5x IC
  • BTTW, 5x IC

Announcements: Recapped remaining workouts for the week.

T-Claps (Recognition): Deadbolt’s son is graduating from Coast Guard boot camp Friday!

Prayer: Continued prayers for recovery and family support; injured neighborhood child.

SEVEN is your lucky number

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24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!

Cheddar Shredder

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FNGs: none
Warm Up: usual warm up lap and warm-o-rama
The Workout: Start with wheel of misfortune. One PAX in the center as the timer doing 10 burpees. Others perform a different exercise in a circle. Rotate to the next exercise with each new timer. Two rounds.

Cheddar shredder. Line up in plank. One PAX side plank walk down the line like an Indian run stopping at each PAX down the line for a shared merkin. 3 rounds. Same thing with legs with a side shuffle and a shared squat at each PAX. Others squat hold. 4 rounds.

Finished with some partner bear crawls and get ups.

Mary: popcorn Mary for 5min
Announcements: none
T-Claps (Recognition): Mookie on the 75hard program.
Prayer: all unspoken

Nutcracker 6/7

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Warm Up: SSH, GM, arm circles, Seal clap, overhead clap, Imperial walker, Windmill
The Workout: with accountability partners. One partner bear crawl, and run a lap around the parking lot. Other partner, rotating exercises, LBC, Merkins, dips, Low slow flutter, Squats, Hand release merkin
Mary: dying cockroach, LBC, crossover LBC alternating
Announcements: see slack
Prayer: pumpkin spice traveling, stubs, lipstick, slide roll, those affected by the fire last night in Holly Springs

Ultimate 10 vs. 10

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20 Men Showed Up for an Ultimate Show Down

FNGs: Sonny, now F3 Flicker, named for his awesome left-handed forehand throw, which is also known as a flick. Member of the RESPECT club at 57? Brought his own cooler, discs, and work clothes. :). Other new F3 faces to SouthWake: Sketch, MIA, Doogie
Warm Up: 25 SSH while Dauber ran and got the “pennies,” GMs x 10. Many had arrived in time to throw a few. I knew everybody was ready to play, so we got started. Disclaimer to our FNG Sonny. A few quick rules/procedures. If there’s a turnover in the end zone, you can walk it up to the goal line. Also, when “kicking off,” move up so that your clears mid-field.
The Workout: Ultimate for 35 minutes with exercises on the turnovers: SSHs, jump squats, squats, merkins. Plus, exercises upon scoring: burpees, WWIIs, merkins, and more. Final 10 minutes with no exercises except after scoring. We never really keep an official score, but it helps gauge the match. This morning, the “pennies” jumped on the scoreboard with two or three unanswered trips to the end zone. The “skins” finally settled down, shortened our throws, and got on the scoreboard. Again, unofficially, we had several ties and lead changes. Looks like my completely random passout of the pennies led to equal teams! This was fun!

Tons of great plays out there by all. Too many to remember. Lots of “jump balls” for high throws just about anywhere. Quiver tracked down a floater that looked like it was way beyond his reach. Banana Seat made some great catches but claims he can’t throw. Sonny posted in the middle and was the field marshal for the skins. He could pretty much place the disc anywhere he wanted, with a razor sharp forehand. Blue Hen and Fram knocked down multiple discs on defense. I could not shake Bobby Dall and Warbucks, who stuck to me like white on rice. Dauber had and excellent throw right down the middle to the end zone for the score. Shredder worked the edges and Mr. T worked the middle. And of course, Cupid and Roaming Gnome worked the end zone for their respective teams. Maybelline always lurking on defense, ready to knock one down. Kubota making solid throws in the middle. Great to have Sketch, MIA, Doogie join us–solid players who will join us the first Monday in 2022. Again, many good plays. Maybe we should get the TOHS footage! Meant to get a group photo, but many posted for second F at Panera, so I got one there.

Mary: No time for Mary, this was all game time.
Announcements: CSAUP The Judge this Saturday, December 11, 2021, starting at Fleming Loop Park. Also, Shop With A Cop is live on Slack. Make a donation. Kids within the local community in need will be paired with officers from the Holly Springs Police Department to go shopping for holiday presents for their families and themselves.
T-Claps (Recognition): Thanks to Dauber for sharing the Q. Especially after his pre- pre- pre-blast. I know he was feeling it, ready to play!
Prayers: Unspoken. Fram gathered in the spirit and took us out with a nice prayer.

As promised a never done before F3 workout Indoors! Basketball full Court!!

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Warm Up: Moseyed to indoor Basketball gym.

Stood on Baseline for the Pledge of All Allegiance

Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.

I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!

 

Mary: No Time

T Claps: Bosshog and the new addition to the Family! Congratulations

Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!

Announcements: CSAUP 6-10 Saturday

25 PAX at KUNG POW

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YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.

 

FNG: David Welcome TomTom    Another M4life University Recruit

 

Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.

 

Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.

 

Station

Round 1

20-Seal Claps

Round 2

20-Overhead Claps

Round 3

20-Fazio Arm Circles

 

Station

Round 1

20-Box Cutters

Round 2

20-Hello Dolly

Round 3

20-Dying Cockroach Station

 

Station

Round 1

20-Merkins

Round 2

20-Big Boy Sit Ups

Round 3

20-Side Straddle Hops Station

 

Station

Round 1

20-second plank chill cut

Round 2

20-Low-Slow-Flutter

Round 3

20-Crab Jacks

 

Station

Round 1

20-Prisioner Squats

Round 2

10 Burpees

Round 3

20-Carolina Dry Docks

 

 

 

Station

Round 1

20-Monkey Humpers

Round 2

20-Shoulder Taps

Round 3

20-Crab Humpers

 

All were done IC except Merkins and Burpees

 

Announcements: See Slack and FB

 

Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.

 

Honor to lead!!

Bikini Season Ain’t Over Yet

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It’s been a good while since YHC had been to The Nut. Not much has changed. Missed a few 12 Oaks regulars and saw some familiar faces. I was asked upon arrival if I was lost. What a welcome! Anyway, I had planned to do the zero week challenge but later found out it would happen later in the week so I threw something together. Here is how it went down.

Warm up – agility
Air squared
Girl Fight
Windmills
Good mornings

Crab Boil
Crab Cakes x12 IC, crab walked another two spaces, Crab Humpers x12 IC, crab walked another two spaces, Crab Jacks x12 IC.
WWI’s x10
Rinse and repeat backwards

Track – Catch me if you can
Partner up P1 runs backwards, P2 3 burpees then run to catch P1. Switch. Repeat for 4 laps.

Mosey to trailer ramp
Ramp slides up, bear crawl down
R&R opposite side

Mosey to playground
Cindy Crawford
5 pull-ups, 10 merkins, 15 squats, 20 LBCs and 25 toe raises
4 rds

Broad jump 50 yds in front of school

Mary
Alternating v-ups
Heels to Heaven
Windshield wipers
Australian snow Angels
J Lo’s

Announcements on slack.
Prayers for our world.

Again it was great to be back out to an old AO. Thanks for letting me lead today fellas.

BS Out!

Nutcracker Sweat

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AO: Nutcracker (South Wake)
Workout Date: 06/15/21

Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Since we had two pre-runners rolling in, start with exercises instead of a mosey
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC
Downward Dog with calf isolations
World’s Greatest Stretch

Main Event
1) Mosey to the side parking lot for Number of the Beast.6 rounds. 6 stations. 6 reps. 1 exercise per round. Exercises were: Sumo Squats, American Hammers, Merkins, Jump Squats, LBCs, Burpees
2) Partner up and grab a rock for partner running/AMRAP rock work. Curls, Overhead Press, Bus Driver, Triceps Extensions, Bent Over Rows, Shoulder Taps, Grounder Pounders.
3) Mosey back to start and shuffle to the grass for Jack Webbs. 10 counts after rounds 7, 8, and 9.

https://www.strava.com/activities/5473819419

Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC

COT:
9 PAX

Announcements:
F3 Raleigh Day of Service 6/19 starting at Vatican City 0700
Warbucks gathering newborn supplies

Prayers for the Martin family, prayers unspoken.
YHC took us out.

Naked Moleskin:
I showed up early to prerun, hoping to get back where I was running-wise and weight-wise back in March. Maybe that was a bad idea, NotB was rough.
Mumble chatter was a little more mellow this week, no wife swapping jokes(?) this time. It was good to recognize some guys from last week.
This was my sixty-second #F3Q21 #2021Challenge Q (sixty-fourth overall). Next Q is Thursday at Hot for Teacher in Carpex.
-Pigpen

QIC: Pigpen
PAX: Mad Dog 2020, Roger Roger, Blue Hen, Flannigan, Hurts A Little, Da Business, 3rd Cousin, Moby, Pigpen
Workout Date: 06/15/21