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Murder Bunny 7’s at Purple Cobra

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9 PAX at Purple Cobra for something new and stupid.

Warm up down to road and back with multiple exercises

Take blocks to baseball field
Partner up
Alternating partners around bases with wheelbarrow.
Hallelujah wall sits
Then Lt Dan and broad jumps around bases
Alternating shoulder tap BTTW

Take blocks to grass
Murder bunny 7’s
Ground pounders & block squats
7 MBs
Return blocks

“Santa Claus is coming to town”
SSH and burpees (24)

Mary
Butterfly ups
Pretzel
Freddy Mercury’s
Out and ups
Pickle pounders

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Rocks and the Three Bears

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PAX: , , , , , ,

FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Squats, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mays Hayes

The Workout: Pax moseyed over to the rock pile and were instructed to get a shmedium rock. We all lined up on one side of the parking lot, where we performed 20 counts of curls for the girls, triceps, rows, ground pounders and squats. We then bear crawled to the other end of the parking lot and moseyed back. We did this another two rounds for a total of three. Returning our rocks and back on the mosey. 

Next stop was the picnic shelter. Pax picked a spot on the wall for People’s Chair. 10 count down the line for a total of 70. Then over to the tables where we did 10 Urkins and 10 French Dips. Rinse and repeat two more times, opting for standard dips on those rounds. Woody did a good job encouraging us to perform People’s Chair properly with our thighs horizontal and to push through. P.S.I. showed us all that he could count to 10 in Estonian! Wrapped things up and moseyed to the tennis courts.

Mary: popcorn Mary followed by some yoga

Announcements: Kosher will join YHC as co-site Q at Cletus. Looking forward to it!

T-Claps (Recognition): Kosher for stepping up and co-site Qing Cletus

Prayer: Woody’s friend Larry and his wife Kim

Answering the Bat Signal at Downtown Train

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BnB needed a Q and put out the bat signal yesterday – YHC was honored to answer the bat signal and lead today.

FNGs: Nope

Warm Up: SSH, Hillbillies, Imperial Walkers, Sir Fazio F/R, Seal Claps, Overhead Claps, Samson Hold

The Workout:

PAX moseyed to the parking deck for a DORA – split up into 3 groups of 3 and completed the following: 150 Merkins, 200 squats, 250 LBCs. 2 partners ran up and down the stairs at the end of the parking deck while the other member of the trio did exercises in the deck. Switch on and off until all exercises complete.

PAX sprinted length of the parking deck together.

PAX then completed 3 rounds of a circuit consisting of people’s chair, erkins, and dips.

PAX went to rock pile and completed curls for the girls, overhead press, ruh rohs, chest press, skullcrushers.

Mary: Homer to Marge, Heel Taps, Boxcutters, Low Slow Flutter, Yoga/Stretching

Announcements: Wild Turkey new job starts today, pick up Qs at 3-Alarm Fun Run on Tuesdays

T-Claps (Recognition): Abe for organizing trash pickup EC before the ME. I participated along with Stickers.

Prayer: My dad dealing with carpel tunnel, sick and injured PAX, YHC took us out

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Pickle Beatdown at Cletus

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PAX: , , , , , , , , , ,

FNGs: Nope

Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays

The Workout:

Thang 1 – The Big Pickle:

PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.

Thang 2 – Bread and Butter:

PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.

Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats

Thang 3 – Variety Fresh Pack

PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…

YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.

PAX returned rocks and went back to the flag for Mary.

Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders

Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.

T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.

Prayer: Unspoken, Woody took us out

‘Twas the Week Before Christmas

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FNGs: Zero

Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles

Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!

The Workout:

PAX planked whenever the poem was being read and they were not performing another exercise.

Twas the week before Christmas, when all through downtown

Not a sad clown was stirring, only the PAX.

The burpees  (10 oyo) were finished in the parking lot with care

In hopes that St. Nicholas soon would be here

The PAX were planking all cold on the ground

While visions of 20 monkey humpers danced all around

And Cancun with his stinky gloves, and Abe in his cap

Had just settled down with the PAX to do 20 plank jacks.

When out on the grass, there rose such a clatter

The PAX sprang from their plank to see what was the matter.

Away to the other side (across the parking deck – touch the wall and return) we flew like a flash

Sprinting vigorously, we completed the dash.

The concrete at the feet of the of winded PAX

Gave the luster of 20 in cadence smurf jacks

When, what to our wondering eyes should appear,

But Stickers and 8 tiny exercises so near.

A little old Q, so lively and quick,

I knew in a moment, this must be a trick.

More rapid than eagles his courses they came,

And he whistled and shouted and called them by name.

Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees

On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)

To the end of the parking deck, to the base of the wall

Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)

So up to the other end the PAX they flew

With a sleigh full of toys and Stickers, too.

And then, in a twinkling, I heard on the ground

The sound of feet as more mountain climbers (ICx10) came ‘round.

As we drew in our hand, and did 10 Merkins

Down the slide Stickers came with a bound

He was dressed all in red, from his head to his foot,

His clothes were all tarnished, in sweat and dirt.

A bundle of toys, he had brought on his back

He looked like a peddler just opening his pack.

His eyes, how they twinkled, his dimples how merry.

His cheeks were like roses, his nose like a cherry.

His droll little mouth was drawn up like a bow

And the beard of his chin was gone, oh no!

The stump of a pipe he held tight in his teeth

And the smoke it encircled his head like a wreath

He had a broad face and a little round belly

That shook when he laughed like a bowlful of jelly.

He was lean and mean, a right jolly old creature

And everyone laughed when they saw him,

he had the weirdest of features.

A wink of his eye and a twist of his head

Soon let me know, we had nothing to Dredd.

He spoke not a word, but went straight to work.

Laying out presents, then he turned with a jerk.

And laying a finger on his nose,

Giving a nod, up the slide he rose.

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle

But I heard him exclaim, as he drove out of sight

DO 20 OYO Burpees YOU’LL BE ALRIGHT!

Mosey to Ampitheater to open a present!

But wait, what’s this?! Santa left us a present?? 

We opened the present and found a Tea Party Set: 10-20-30-40  (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)

We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)

Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out

Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.

T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher! 

Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.

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Masons in Training

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PAX: , , , , , , , ,

FNGs: None Warm Up: SSH, Goooooood Mornings, Windmills

The Workout: YHC made a special trip to Home Depot on Monday to pick up 24 bricks at $0.52 a piece. Each brick weighed in at around 4.25lbs.

Following the warmup, each PAX was given two bricks to care for for the remainder of the workout. 

PAX cusacked from the parking lot to the near corner of the soccer field track. 

  • 25 Bench presses in cadence
  • 20 manmakers in cadence
    • Right Hand Row, Left Hand Row, Merkin Down, Merkin Up
  • Dying Cockroach

PAX then bear crawled with their bricks to the first field light pole.

  • 20 bent over flys IC
  • 20 CFG IC
  • 20 Tricep Extensions
  • Big Boy Situps

PAX Traveled with arms at 90 deg in front to the next light pole

  • 20 Bus Drivers IC
  • 20 Deadlifts IC
  • 20 Hammer Curls IC

PAX bear crawled to the mid-point of the far parking lot

  • 20 calf raises
  • 20 gunslingers
  • Partner wheelbarrows to the opposite side of the parking lot – switch
    • Wheel PAX transports bricks

Cusack to the next corner of the field

  • 10 manmakers in cadence
  • 10 dying cockroach
  • 10 bent over flys

Bear Crawl to the next light pole

  • 20 CFG IC
  • 20 Tricep Extensions
  • 20 Deadlifts IC
  • 20 Big boy situps

90 deg carry to the picnic shelter

  • Side shuffle preachers chair
  • 15 set ups per leg
  • 1 min of punches

Cusack to the flag

Mary: None

Announcements/ T-Claps (Recognition) / Prayer: probably, but its been too many days for me to remember. 

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Leg Day at Disney

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Warm Up:  SSH, Frankenstein, Hillbilly/and or Imperial Walkers, I dunno…Willy Mays Hays, standing quad stretch

The Workout: 

This worked out really well, time-wise.  Beat the legs down with two leg sets, then a recovery mosey around the parking lot w/merkins, repeat-o.  These may have F3 names, but whatever:

  • Bulgarian split squats on the half wall, 24 reps each side
  • Calf raise squats, 25
    • mosey
  • Super skaters, 25 ea
  • People’s Chair, 90 seconds
    • mosey
  • Step back lunge, 15 ea
  • Alternating side lunge, 15 ea
    • mosey
  • Single leg dead lift squats, 20?..I think only 15 ea
  • 3-way calf raises, Toes forward, toes in, toes out (15 fast, 10 slow ea)
    • mosey
  • Jump squats, 12
  • Box jumps at the half wall, 12

Mary:  LBC, Toe Taps…maybe something else.

Prayer:  Gizmo’s M is pregnant with their third child, expected December/January!

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Smokey Morning Laps Around The ⚽️ Fields

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PAX:

Blue Suede :bluesuede: and I showed up right on time @ 05:30 and there was only one car in the the parking lot @Disney.

Seems to be a new AO spinning up on Fridays’ but we didn’t let that keep Bondo and I from winning the day with a solid sweat equity session.

It was a bit smokey in the sky due to some forest fires going on in Quebec 🇨🇦. Prayers for those impacted 🙏

Warm Up:

Hillbillies | Imperial Walkers | Good Mornings | Burpees

The Workout:

Moseyed to the new retaining wall at the entrance to Middle Creek High and grabbed smedium 🪨’s (10 – 15 .lbs). We then moseyed up the hill behind the soccer fields and knocked out 3 exercise (uneven pushups | alternating squats | curls for the gurls) after that we took a lap around the soccer fields. I think we got about 4 rounds in. We were drenched that is for sure! Blue Suede was covered in water from the grass so I know he had a blast.

Mary:

Just a few for Mary – homer to marge | box cutters | low slow flutter | boat canoe

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Making Beetle Bailey Proud

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FNGs: none

Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: I like workouts that help make daily life better. Even though my daily life isn’t like being in the Army, they have some great exercises for strong movement. Today’s workout was inspired by the ACFT.

Thing 1
Started with a run around the baseball fields. Stopped at the rock pile and got a mediumish rock. 3 rounds of the following:

  • sumo squat w/ rock
  • overhead press w/ rock
  • ruh rohs w/ rock
  • hand release merkin
  • plank
  • sprint to the end of the parking lot, mosey back

Returned rocks and ran around the soccer fields, stopping back at the tennis court concession stand. All in all we got about 1.5 miles in.

Thing 2
We had some extra time because these dudes are BEASTS. 2 rounds of People’s Chair, Urkins and Dips.

Mary: Popcorn Mary followed by some yoga / stretching.

Announcements: F3 South Wake picnic, Memorial Day Murph

T-Claps (Recognition): Shooting Blanks for coming back out for his second workout. Keep it going!

Prayer: any injured PAX

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No running allowed

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FNGs: none

Warm Up: windmills, sir fazio forward and back, seal claps, overhead claps, Smurf Moroccan nightclubs

The Workout: YHC still has a bum ankle from uturn on Saturday, so I set out to serve a beatdown without the use of running. Starting in the parking lot, pax alternated traveling as landscapers and wheelbarrows until reaching the intersection with the running track around the soccer fields. Once there, pax were given the choice of continuing with the wheelbarrow or converting to walking lunges. These modes of travel carried us to the newly opened playground. Once we arrived at our destination, we embarked on a modified murph, with modifications centering on not using legs (running and squats). Each pax completed 100 pull-ups (or inverted rows), 200 merkins of assorted styles, and 300 LBCs. All pax were serenaded with classic rock as they worked their was through the rounds. 

Mary: Freddy mercury, box cutters, plank hold w/10 merkin per pax counter, Australian snow angels, broga.

Announcements:Nemo on the Q at Disney tomorrow for the first time in a year and a half

T-Claps (Recognition): jellybeans new site Q at purple cobra

Prayer:sick and injured pax