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Kick in the Face at KungPOW

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FNGs: None
Warm Up: Things happened in the darkness.
The Workout: Apparently, I learned that what happens at KungPOW, stays at KungPOW. We don’t talk about KungPOW! There were coupons, rocks, Merkin Suicides, and a long fire hose Indian Run. The rest… well, you’ll have to talk to one of the fine gentlemen in attendance that day. We did leave a lot of footsteps in the frost at the church.

Mary: We reviewed the Mission and Core Principles of F3.
Announcements: CSAUP ruck style on Dec. 5th. CSAUP beer style with toys for tots on Dec. 12th. Oak wood 24 to benefit healing transitions in December.
T-Claps (Recognition): The great fellasof Westcott for welcoming YHC to their hood! Tetanus for pushing hard back into the gloom.
Prayer: YHC’s M, POTS cousin and family, unspoken. YHC took us out. Honored to be here.

Shit’s Creek

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Taper week is upon us for the HSHM so the EC crowd was light but PC held true with its very typical 11-14 pax every week. It had been a few weeks since YHC had visited the tunnel at PC. Can’t remember the last time we went down there but today was as good as day as any, especially since it hadn’t rained in a few days, reducing the chances of a hepatitis outbreak.

EC: Pikachu, Full House, Skidmark

FNGs: None
Warm Up: 2 groups of Indian Run for one loop around the complex with stops for IW, Hillbillies, Sir Fazio Arm circles, and Good mornings. YHC is such as nice guy that he only made Pax do SSH for the late Pax (shall remain nameless).

The Workout: Mosey to the tunnel. All the way to far end of the Greenway to nowhere is appox 1/4 mile. Set the pace at 2:30 for Pax to get out and back and complete merkins until the 2:30 was up. Next time out and back at 2:25 and do squats. 3rd time 2:20 LBC, last round 2:15 and preachers chair. Most Pax completed but one ventured out into the woods to pinch one off. You know the guy that disappears every workout about 1.5 miles in.
Next part of the workout was a Partner Dora will 100 Big Boy situps, 200 merkins, 300 squats. Moseyed to the other end of the tunnel to run the short side. As we approached that side of the tunnel it was clear where Lipstick took his morning squat. Never in all my travels, through tunnels, public restrooms, bus stations, subway stati9ns, and mountain outhouses have I smelled what I whiffed on the other side of that tunnel. Quicker than an 8-0 Ben Roethlisberger audible we ran as fast as we could back to the other side of the tunnel. The new running portion would now be up to the little greenway to the road and back down.
Finished off as a group with 2 rounds of Balls to the Wall and Preacher Chairs before the mosey back to the court.

Mary: Mountain Climbers, Pickle Pounders, Peter Parkers, Parker Peters, Homer to Marge, Have a nice day

Announcements: HSHM run this weekend. 0700 hard start with coffee in the lot. Dawgpound is planning a Christmas Party, Breach is giving a TED talk next week

T-Claps (Recognition):

Prayer: Davis is having surgery today.

Disney 11/5

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11 men went on a magical journey to Disney World this AM @Sprinkler @Fanny Pack @Oboe @bondo @Nemo @Crab Legs @187 @POTS @Kosher @FRAM. 

Warm Up: A quick jog around the soccer field and 22 count reps of SSH, Imperial Walkers/Hillbillies, Windmills and Daisy Pickers

The Workout: We had our Friend Chesty Puller join us for a mosey down to Sprinklers truck for some coupons before we took a trip to the abyss. Once we arrived at the abyss we partnered up for a very exciting Dora that consisted of 100 merkins, 200 squats, and 300 LBC’s. When partner 1 was going to the bottom of the abyss for a ladder of burpees partner 2 would chip away at the exercises. Everyone had to take a turn, taking chesty to the bottom and bringing him back up, many coupons were also transported in the process. Took a mosey back to the parking lot for mary.

Mary: Circle up for some more 22 count exercises of Low, slow flutters, Freddie merceries, and some side plank reach throughs.

The point of the exercise was to simulate how it would be to carry someone on the battlefield if they were injured as we are on the verge of veterans day. A small reminder of the price some had to pay to keep our country safe and to protect our way of life.

Announcements: Winter CSAUP planning in the process will be a ruck style event that will span some of the AO’s in the Quay. Looking at the weekend of Dec 5th or Dec 12th. Details to follow soon.

Crab Legs had a great message to share about the importance of all the efforts that we have had around ALS research and how it is making a huge impact on his life as well as the lives of others.

Prayer: Keep Crab legs in our prayers, Fanny Pack, and his wife as she is working through some medical issues and for our country to move forward on a positive note regardless of the election outcome.

Tour de Rocks at Womble

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During my EC route prior to the ME at TBD, I noticed many rock pits throughout the park that I’ve never had the honor (or pain) of visiting. I knew I had pre-blasted a “hunt” or “field trip”, but someone integrated and somewhat scrapped that idea for a chance for all the posting PAX to take their turn at some lesser visited rock sites. 7 PAX posted at TBD to wear out the guns on the stones…and some other things.

FNG’s: No sir.
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Willie Maze Haze.
The Workout: Moseyed to the tennis court for some short 7’s to get the gears greased. On one side we had standard merkins, on the other we had Mountain Climber’s IC. then, the tour de Rock began. We stopped at 6 different rock pits and performed the following exercises in total during our tour: 50 Curls for the Girls, 50 tricep press, 25 goblet squats, 40 shoulder press, 40 chest press, 40 rut-rows, 30 IC wonder-bras, 30 squats, 30 IC rock spanks, 40 IC Ground Pounders, 40 Rut-Rows, 20 IC LSF, 50 Chest Press, 25 tricep press, 25 curls for the girls, and…grabbing some small rocks to finish…one in each hand…we did 50 shoulder press, 25 lateral raise, and 25 front raises. Along the way, we stopped on the baseball deck for 40 irkins, 40 dips, 30 irkins, 30 dips…no irkins, much to the dismay of 187…but wait!

When finished with rocks, we went to the picnic shelter for 15 count dirkins, and a 40 ct. of People’s Chair before heading off to Mary. In the end, we got just a bit more than 1.6 miles in too.

Mary: 30 WW2’s, 15 LBC IC.
Announcements: Holly Springs Half…consider running, consider helping. Nov. 14th. Details will be on Slack.
T-Claps (Recognition): All the pax, for cumulatively moving quite a bit of weight today.
Prayer: For 187 and his M…continued peace and guidance through health issues. For our nation, schools, communities and the impact of COVID, elections, and unrest. We need direction from God in these times. Reach out to others who may be needy mental health wise. You never know the impact you can make! YHC took us out!

A Fire Hose, 2 Snot Rockets, and an Anniversary

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What a great year! The great men of F3 have pushed me everyday to be a better version of myself. A year ago, like many fellas out there, I was dead in my tracks and had no sense of acceleration anywhere in my life. Then, Katniss made one choice to EH me into a workout and I made one choice to go. Never underestimate the power of 1 choice, 1 invitation, or 1 time of “showing up” and the influence it may have on another’s life.  40 lbs. lighter, ran a relay (BRR) in the middle of nowhere, stronger, faster, smarter, connected…and…I hate running much less! All things that a year ago seemed out of reach and the workouts we do seemed crazy. I literally “hung up my gloves” 5-6 years ago, lost my wolfpack and accountability, was beat down and injured, and without a physical pursuit. So I took the path of least resistance and settled for mediocrity. F3 has helped me take all of it back! Plus, I wear expensive running shoes now. Thanks men! The workout below incorporates many of the blurry elements of the first workout I posted at 1 year ago.

EC: YHC, Dahmer, Nemo, Katniss, Cupid, Shamwow!

FNGs:none
Warm Up: SSH x 30, 12 IC counts of Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Overhead Claps, and Daisy Pickers.
The Workout: Group split in two. Group 1 does Indian run around the Underworld garage with fire hose wrap. Indian runner carries hose to front of line, pax exchanges until last man gets it. All pax in group carry the hose twice.  Other group performed series of BTTW, People’s Chair, and alternating single leg deadlifts.  Groups switched and repeated.  We all the Cusacked our kettlebell to the far end wall.  Pax did 20 Goblet Squat, 20 Merkins, and an all pax 20 count of People’s Chair.  This…was…challenging! YHC dispatched himself very quickly following this as group was held in suspense before see it was only YHC’s snot rocket fire 1! Back to work.  20 Goblet Squats, 20 merkins, 10 each single leg deadlifts, and an each pax 20 count of BTTW.  Many grunts and choice words during this time! Group recovered for YHC to fire snot rocket #2 away from the group to a few cheers.

Group moved over to the low wall for a series of Irkins, Dips, and Dirkins. Counts were 15 and then 10.  Back to the kettlebells for a series of OYO exercises for 20 counts. Exercises were: Swings, Figure 8, and Halos.  Pax were instructed to do bell merkins until the whole group was finished. Repeato except lower rep count to 15.

Next, 2 rounds of pax performing about a 20 yard bear crawl, doing 7 lawn mowers each side with kettlebell, lunge walk back, then hold BTTW until the six was in.  Cusack the bells back for Mary.
Mary: 10 counts of Midget Cookie Pouches, LSF with bell, and Pickle Pounders.  Also did plank hold with 25 IC Mountain Climbers.
Announcements: Work at HS Food Cupboard tomorrow. Check 3rd F Slack. Tetanus will bring us the next Ted Talk at end of October. Details and teasers will be on 3rd F Slack as well.
T-Claps (Recognition): All the pax who’ve pushed me and posted with me at workouts. Especially, my 3rd Watch ShieldLock brothers, my 12 man BRR Boxcars team, Deadbolt for Q ing the workout that got me hooked, and Katniss, for that EH that has highly impacted my life.
Prayer: Bondo’ granddaughter Piper is home! Prayers for F3 Grandstrand and a lost brother and police officer.  Katniss took us out.  Honor to lead. Here’s to the next year of getting faster, stronger, and probably crazier!

Disney Tempo Stuff

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I was excited to see the challenge presented by Sham Wow to mix things up at Disney in OCT with a little Q competition. Some of our AOs have seen a decline in attendance as we have grown as a region and I think it’s great to encourage guys to change things up from time to time. That said, every AO is important, every day, no matter the numbers, no matter if it’s the best epic beatdown of all time. Even if it’s a PAX of 1 (this has happened several times the past few months and I have had it happen as a site Q myself). Guys are out there for a reason so let’s keep supporting in the spirit of Freed to Lead (if you haven’t read the book you need to). If you’re like me, one of those F3 fringe guys, you never know what you’re gonna get when you roll into the parking lot.

I love me some Disney. It seems to always live up to the old billing as the greatest place on earth and I was happy to take the Q. So happy, I broke out my old Mickey Mouse shirt for an added laugh from the PAX. I have been struggling to make EC on time, often pulling into the lot around 0507 only to have to play chase if there are others out there, so this morning I made an extra push to get there on time and was greeted by ShamWow who had already finished a mile but came back to pick me up. I appreciate his confidence in me making it on time and the accountability along the run.

We returned to a small but strong crew who appeared ready to put in the work and hoping it lived up to my short pre-blast. I told everyone we would be on the move and doing a lot of stuff in tempo. I like changing it up a bit and introducing tempo stuff to help with focus on form and quality over quantity. Some might say it does not lend to an epic beatdown, but I always find it to be effective and rewarding.

FNGs: nope
Warm Up: jog around the lot then some regular stuff including Goof Balls, originally introduced at Disney early in my time as Site Q.
The Workout: Headed out on the mosey to tackle what would be 4 stops along the way. Hit the bottom of the hill behind the field and I announced if anyone wanted to “take the hill” they would have to return on their own later – not in the mix today. Stopped off the side of the road and did  sets of SSH ICx50 and Plank Jacks ICx10 – did anyone think a Nemo Q at Disney would not include at least 100 SSH? Back on the mosey up the road and stopped at some of the posts. Did 3 sets of deep tempo squats ICx10 and tempo merkins ICx10. Back on the mosey down to the side lot but found the benches broken so kept going and used the benches behind the back door for 4 sets of tempo dips ICx10 and plank hold-shoulder taps-plank hold. Mosey to stairs behind school for 5 sets of tempo merkins ICx10 at the bottom and BTTW ICx10 at the top. Mosey back to flag for Mary. 2 miles total on the mosey and there was very little recovery – really did not stop moving/working the entire time.
Mary: Quick round of some core stuff
Announcements: Sign up to help out at HSFC this Saturday details on slack or reach out to Dumbo, Fanny Pack on the Anniversary Q at Crazy Ivan, Hardy competing at Ninja competition tomorrow
T-Claps (Recognition): Fanny Pack for Thunder/Disney double down and 1-year anniversary, ShamWow taking the early start to EC and getting a mile in before picking me up at 0505
Prayer: Praise and prayer for Bondo’s family and his granddaughter leaving the hospital – amen! Prayers for FloJo for his continued working down in Wilmington area, for his wife seeking additional employment as a PA and for our F3 brother Hardy who has another Ninja competition tomorrow, and prayers for the family/friends/F brothers of fallen F3 brother who lost his life serving in the line of duty. YHC took us out after a silent 10 count for unspoken.

PC 10-5-20

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EC: Skidmark, Full House, UTI & YHC

Warm Up: Mosey to the ramp and go up backwards with 10 merkins in the middle. PAX Circled up outside the bathroom trailers for SSH x25. We were going to SSH until Full House came out of the potty, lucky for the PAX he came out after only 6.  Continued to mosey around the Ting loop with periodic stops for IW x10, HB x10, Buttkickers, Karaoke, FAC x10 fwd and x10 rev, Seal Claps x10, Overhead Claps x10 and john Qsac to stop sign.
The Workout: Catch me if you can Indian Runs in 2 groups of 4 around Ting Loop. First Loop the back runner did 1 Burpee. Second Loop 2 Burpees. Third Loop 3 burpees and Fourth loop 4 burpees.  During our second loop @ Dumbo decided he needed to use the facilities. So Pax stood outside the trailer and did SSH until he came out (55 in cadence)

Closed out the workout with Suicide Burpees on the ramp
Mary: Various stretching
Announcements: Food Cuboard opportunities starting up this Saturday. Sign up to help our community, they need us!
T-Claps (Recognition): Bondo for killing it this morning! I hope when I am #respect 59 I can keep up with a bunch of 30yr olds playing catch me if you can.
Prayer: All those battling Covid, including our Leader of the Free Nation.

Sweaty Balls

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In FNGs: none
Warm Up: SSH, good morning, sir fozzy, R over L, five Burpee’s
The Workout: Taking turns caring the atlas ball (75 pounds) to and from. All others repeated rotating exercise with the kettle bell. Lawnmower, tricep extension, curls for the girls, clean and press, ground pounders, wonder bras
Mary: some core work
Announcements: Upcoming Ted talk. Encouraging others to volunteer to do a Ted talk.
Prayer:  all spoken and unspoken

All Aboard! The Pain Train….Muahahaha

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YHC took took the lead as the conductor of the pain train at Disney during this fine Gloom… Temps perfect at the start. Dahmer and YHC took off at 0505 for EC, true to fashion Nemo pulling in at 0507 and on the chase. Circled back to find 5 others ready to get their tickets punched.

FNGs: Nope
Warm Up: Quick mosey around the lot. SSH x30 IC. OHC x10, Good morning x10 IC, Leaning forward OHC x10, Seal Claps x10, Sir Fazio F/B x10, Pax Hold arms for 10 count’s x4, SSH x20 Smurf Jacks x10, SSH x10, Michael Phelps. LETS GO
The Workout:

Short mosey down to the bottom of the parking lot entrance. All aboard the pain train…

Bottom of the hill 10 BBSU’s, halfway up the hill 25 merkins return to BBSU’s x10. All the way up the hill to through the flag 25 merkins, back down BBSU’s x10, Halfway x25 merkins return and 10 BBSU’s plank hold for the 6 to finish. 25 Should taps IC.

Indian Run to our next stop. Line diversion into the smaller lot by the ball fields and find some curb. Together Fast Feet Step-Ups for 30 seconds. Recover. 10 Military Erkins on the curb. Repeato, back to the Indian Run.

Continue to the bottom of the stairs below the trailer classrooms.  Diamond Merkin 11’s at the bottom and top- up the stairs to the left, down on the right.

Mosey back to the flag with time for Mary…

Mary:

Reverse LBC’s x20, Box Cutters x20, LBC’s x20, Freddy Mercury x20, Homer to Marge x10, LL/RL x10, Pickle Pounders x20

Announcements: Dahmer’s Ted Talk (+ recording) and the opportunity to jump into the agenda going forward.
T-Claps (Recognition): Nemo for being our 6th today. He shared his starting point (memorial day Murph) his ups and downs and his continued appreciation of accountability! Thank you for stepping up today Nemo!!
Prayer: POTS’ Mother and her COPD, Unspoken, YHC took us out

♫ Rockin’ Around the Womble Park ♫

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YHC has not been posting as much as I’d like.  I could list a plethora of excuses but they’re just that, excuses.  The only excuse I needed was an excuse to get out there and when I saw Fanny Pack looking for a Q for TBD this morning I knew that was my opportunity.  When the alarm has gone off the first two days of the week and I turned it off to sleep more the only person I was letting down was myself.  There was no way I was going to let down a bunch of other men by sleeping in this morning and that’s the push I needed.

Also, no, it’s not too early for Christmas music.  Don’t @ me.

FNGs: Not today

Warm Up:

Mosey to the parking lot by the volleyball courts.  Circle up for:

SSH x20 IC

Windmill x10 IC

Daisy picker x10 IC

SFAC x10 IC forward and reverse

Imperial Walkers x10 IC

The Workout:

PAX were instructed to grab a rock and line up on the sidewalk.  YHC was asked what kind of rock and told PAX to get a mobile sized rock because we’d be carrying it around with us today.  We all lined up and began an Indian run with our rocks over towards the far parking lot.  Once we arrived YHC did a quick count of parking spots (18) to the next curb with a bush (I really don’t know what these are actually called) and instructed the PAX that we’d be bear crawling and pushing our rocks for the first 9 spaces.  Once there we did 15 curls for the girls and continued the next 9 spaces to the curb.  There we did 15 triceps extensions.  I looked and assumed another 18 spaces but this time we crab walked with the rocks in our laps.  After 9 spaces it was 10 bus drivers IC.  Crab walk the next 9 spaces and then 10 overhead presses.

Once that parking lot was covered we resumed our Indian run to the tennis court parking lot.  Starting at the front we did a similar cycle.  We started with 15 goblet squats and then lunge walked with our rocks to the nearest curb with a bush.  There we did 10 midget cookie pouches before starting a reverse lunge walk to the next curb with a bush.  At our next stop we did 10 American hammers and then duck walked to the next curb.  Another 15 goblet squats were called before the PAX were instructed to mosey to the pavilion.  Everyone got a temporary reprieve from holding their rocks as we all grabbed a table and ran through two sets of irkins, dirkins, and dips (10 each).  After that we picked up our rocks and continued our Indian run back to the other side.  Here it was a rinse and repeat of the first trip with wonder bras, ground pounders, curls, and triceps extensions at our stops.

Unfortunately there wasn’t enough time to make it back to the other parking lot so our last Indian run led us back to return the rocks and then up to the courts for Mary.

Mary:

LBC x10 IC

Reverse LBC x10 IC

Knees to the left oblique LBC x10 IC

Knees to the right oblique LBC x10 IC

Box cutters x10 IC

Freddie Mercury x10 IC

Announcements:

Dahmer’s TED talk from last night was recorded and will be made availalbe.

T-Claps (Recognition):

Boo-boo for posting 5 out of his first 7 days with us.  Strong work sir!

Dahmer again for taking the time to talk with us all about a difficult subject.

Prayer:

Unspoken

 

I said it there and I’ll say it here, thank you all for allowing my complacent ass to get out there and lead you all this morning.  Hopefully it helps me shake off the cob webs and start posting more.  It’s always an honor but today it was that much more.

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