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Death by Dips

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YHC took an opportunity to jump back in the Q circle today aboard the Train! Have struggled for months with physical/health issues and I just got cleared a few days ago to work out again, so I figured…”why not?’

FNGs: Nada

Warm Up: Good Mornings, Fazio’s, Imperial Walkers, Frankenstein

The Workout: A short mosey to the hallway between parking deck and Main. 10/15/20 Dips, 10/15, 20 mountain Climbers IC. Then we moseyed on don to the parking garage for some DORA.

DORA consisted of 100 Hand-Release Shoulder Tap Merkins, 200 Monkey Humper IC, and 300 LBC. Partners ran the stairs up to do 10 more dips each pass.

Wall Work consisted of 2 rounds of People’s chair, while the end PAX bear crawled to the end of the line.

We took a quick mosey over to the small rock pile in the main lot. 4 PAX did AMRAP chest press, while the other 3 PAX rotated to complete 3-Man Rows (ie. 2 men stand as the base while the other lies down and does inverted row). 2 rounds of this and more on this later.

Mary: Supermans, shoulder roll stretches, Cobra Stretch.

Announcements: Like the exercise mentioned above, our job as the men of F3 is to pick eachother up when we are down. Many PAX during the last many months for YHC have reached out and have my sincere thanks as YHC has not been the best version of himself for months now. Our job in F3 is to pick up the six, never leave someone behind, and help eachother do things we don’t think we can do.

T-Claps (Recognition):

Prayer: Woody’s M has some promising job prospects on the line. Pumpkin Spice has kids with need for safe travel. 16-Bit, his family and kids with various things going on. YHC for continued clarity on health situation, good results, and strength to bite down and move forward.

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☠︎ Chrome Dumpster Beatdown ☣︎

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Temp was good for a solid beat down! I showed up 2 mins early but only because it’s my Q 🤣 and I knew Breach would give me shit if I was late for my own Q. Respectfully so 🤘. U.T.I. was right on time but had to put his shoes on when he got to Disney so naturally when he joined the warm up circle we all did 5 burpees to honor his lateness. During transition from the wall to the next exercise we stopped and did some LBC’s per usual conversation struck up and some U.T.I. miss heard an old military slang term from Breach as “Chrome Dumpster” 😆. We all had a good laugh and it was the word of the day at 2nd F @ Duncan Donuts.

FNGs: N/A

Warm Up:

  • SSH | Good mornings | Sir Fazio’s – circles front and back, over head claps & seal claps | Mtn. Climbers (x15)

The Workout:

  • took it to the stairs for some 10 x 10’s exercise at the bottom and another at the top (3 rounds)
  • Grabbed :coupon:’s and took it to the soccer field for some interval circuits = front squat :coupon: | frog jump + crawl backs | shoulder press :coupon: | high knees (4) to squat jump (x5) (3 rounds)
  • Wall sits, Erkins, Derkins & Dips (x10)

Mary:

  • homer to marge | pickle pounders | popcorn mary after that

Announcements: Working on getting a list and map of all the A.E.D.’s in the area.

Prayer: Bondo’s Son | Best in Shows Mother in Law | U.T.I.’s Mother in Law

4 Corners with no running… How do we get around?

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FNGs: Nada

Warm Up:
Windmills, Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles, Seal Claps, OH Claps, Hold them out

The Workout:
4 Corners with reps divisible by 5 in celebration of my 2.1s 5th Birthday
– 5 Burpees each corner of parking deck, travel via Karaoke
-10 Low Slow Flutter each corner, travel via high knees
-15 Breakdancing Bear each corner, travel via butt kicks
-20 Merkins at condensed corners, travel via bear crawl
-25 Squats at condensed corners, travel via broad jump

Move to low wall, 2 rounds of dips, erkins and derkins then mosey back to flag for some Mary

Mary:
Popcorn Mary – Homer to Marge, Box cutters, Poop Crawl?, Heel Taps, Shoulder Taps, WWIIs, Chillcut plank hold (10 ct ea PAX), followed by some disjointed Yoga

Announcements: AED list being generated for easy reference at AOs

T-Claps (Recognition): Thanks to those that came out and braved the cold

Prayer: Sick and Injured PAX, Bobby Boucher’s M seeking dream job opportunity, Pumpkin Spice’s M seeking part time work while finishing out grad school. YHC took us out.

No plan? No problem

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PAX:  Bondo, Woody
Warm Up:  SSH, Good Morning, Sir Fazio, Windmill
The Workout:  YHC showed up with no plan other than murder bunnies, because this AO has the coupons.  But it turned into a pretty decent workout.  Starting with Patty Cake Merkins around the bank, for several laps.  We then brought two coupons to the parking lot, determined a number of empty spaces to serve as our distance and set one coupon on each end.  One PAX did an exercise at point A, while the other PAX murder-bunnied to point B, then bear crawled back to point A, at which time they switched, and repeato.  So.  Many.  MURDER BUNNIES & BEAR CRAWLS.

The exercises were merkins, skull crushers, curls for the girls, LBC, Carolina Dry Docks, not necessarily in that order, but multiple rounds of each.  After two or three rounds a recover mosey was made ’round the parking lot, with a stop at the Nail Salon for People’s Chair.  I think we got three of those in.
Mary:  Box cutter, low slow flutter…I think a third one, but only had about 2 minutes.
Announcements:  BRR, I guess.  Maybe something happening for 9/11.
T-Claps (Recognition):
Prayer:  Safe travels for BRR teams, prayers for Bondo’s expected grandchild, and for my Dad’s surgery recovery

Excited for Couponsd

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FNGs: None (but welcome 9-Ball and 006 to South Wake!)
Warm Up: SSH (lead by Breach), Good Mornings, Imperial Walkers, Hillbillies, Sure Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Quick mosey around the parking lot, then over to the cinder block pile. Each PAX got a coupon and we’re filled in on the plan. Walk with coupon. Stop. 10 overhead presses, 10 merkins, 10 block swings and 10 squats. Ready, right?

We included a trip down and back up the Abyss and finished up with one more round in to of one of them hills.
Mary: WWIIs, reverse LBCs, Homer to Marge, American Hammers and pickle pounders. Finished with some yoga.
Announcements: donate blood
T-Claps (Recognition): 006 and 9-Ball for coming out to South Wake
Prayer: Woody’s extended family, Breach’s interview

Ground Pounder 7/2/2022 (1 week delay)

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FNGs: None

 

Warm Up:

Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Sir Fazio arm circles x10 forward, x10 backward, Side Stradle Hops x 25

The Workout:

Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats
On your six:
Chest presses x10, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six
On to a game of Cornhole.
Teams Purple or Gold: Burpees given to the other team. Each point results in 1 burpee. We lost track of the total score, but each team performed at least 20 burpees in the process. PAX not tossing bags performed a squat hold until the next round.

Mary:

Freddie Mercury’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6, done

Announcements:

1776 workout set for July 4th. 7 AM.

T-Claps (Recognition):

Welcome back @ Stubs! We missed you. Congratulations to @Cobbler for getting a scholarship for the next year of school!

Prayer:

Prayers and thanks for @Stubs!  Stay strong.  Prayers for @Cobbler who is on a missionary trip and unfortunately got sick as soon as he got there.

Exploring that whole parking lot at Purple Cobra!

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FNGs: None
Warm Up: SSH, SFAC, Windmills, Squats
The Workout: Mosey to the church!

On the way we did 35 dips IC (my shoulders), 20 irkins IC.

At the church, we split up into groups and did a modified set of 7s. One group started with 7 turkish getups, the other group started with 7 squats. We counted down from there by running to the other side of the parking lot – every time we passed each other we did 7 merkins.

After this, we did 3 rounds to the other side of the parking lot. One group ran, the other group did an exercise. Planks, LBCs, and then homer to marge.

Finally, we did one round of bear crawls around the last side of the parking lot (thanks Bondo!) while the other group did pickle pounders.

Back to the HT parking lot for one round of BTTW and one round of preacher’s chair, during which there was one particularly nasty fart that actually made YHC stop his counting. We hustled back to the flag and that was that!

Mary: No time

T-claps: Wallaby! Nice to see you back out, brother!

Prayer: F3 PAX in Raleigh’s brother died rescuing family from a riptide. Family saved, brother did not make it. Also Fanny Pack for skin cancer removal.

Purple Cobra 06/14/22

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3 for EC and 9 Pax for the main event of inventing it as we go Purple Cobra

Midget4Life, Gilette, Corncob, Sand Crab, Dahmer, Bondo, Moose, Kickstand and Breach on the Q

Warm Up: 22 reps counts of SSH, Windmills, Imperial Walkers/Hillbillies and Good Mornings

The Workout: a Little mosey around the back of the center for 3 rounds of alternating Balls to the Wall and Peoples chair, while the other 1/2 of the pax did some plank holds, LBC’s, 6in leg holds, absolutions and some merkins.

This was followed by a bear crawl Indian run and then some movement to the other side of the parking lot for 4 corners of fun. Midget made us partner up and learn a few things about our partner as well as ran, bear crawled and crab-walked around the square. We stopped at each corner for 15 counts of Merkins, Squats, LBC’s and Starjumps.

Another mosey to the front of Globo gym for some real Indian runs back to start

Mary: 22 counts of hello dolly followed by 2 mins of stretching to close out the workout

Announcements: (Midge4Life) Get to know your fellow pax, he may just need to have someone ask if he is doing ok. Its important that we know each other as people not just as the guys that work out together.

(Breach) there are some mentor opportunities with the Travis Manion Foundation coming up. Details will follow on Slack for anyone that is interested.

CLosed in Prayer:

F3 Welcomes Baseball Season ’22

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Windmills, Sir Fazio Arm Circles (front/back), Seal Claps, Overhead Claps
The Workout: My daughter had her first baseball practice of the season last night, so that gave me a good idea.

Thing 1: Diamonds on the ball field.
PAX gathered at home plate. Bear crawl to first base where we did squats. Bear crawl to second base where we did squats and merkins. Bear crawl to third base for squats, merkins and WWIIs. Finally, bear crawl home for squats, merkins, WWIIs and side lunges. One more round as we start taking exercises off.

Thing 2: PAX split into two groups. Group 1 holds squat while group 2 sprints to the fence and moseys back. Switch. Then group 1 holds plank while group 2 sprints out and back. Switch.

Thing 3: People’s Chair, 10 count down the line x8. Balls to the Wall, 10 count down the line x8.

Moseyed back to the parking lot for Mary (both tennis courts were taken!).
Mary: A couple of Mary exercises (can’t remember, sorry) and group stretches before closing out.
Prayer: Lots of guys dealing with sickness or injury, either personally or in their inner circle. Three Alarm’s upcoming surgery. Reach out to your fellow PAX that you haven’t heard from in a while.

President’s Day 2022 – Which President is on the $100 Bill? Fanny knew the answer. 

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Warm up: Bat Wings: Fozio Arm Circles 10x forward/reverse, 10x seal claps, 10x overhead claps; repeat

Mosey to lower corner of parking deck near tower stairs. First trivia question: Which president is on the $100 bill? Fanny Pack knew: None. Benjamin Franklin was never president.

Benjamin Franklins ($100). Partner up. One partner goes to top of stairs and back while other does SSH. Shooting for 100. With required two trips per PAX to the top, most pairs far exceeded 100. Al Gore (Vice President) while we wait for the six.

Mosey around the entire building to the top corner of the upper parking deck. One each corner, I marked a pain station with a cone and printout of four denominations of currency: $5, $10, $20, $50. We kept partners for “accountability” only. We raced station to station, with the first PAX to arrive announcing the exercise that he had found.

I asked trivia question at each station. I planned for the winner to keep the printed “bills.” But, then I lost track of who won what. I was close at the end. Winners: Fanny Pack, Cornholio, Bondo, U.T.I., and Full House (see below).

$5 Lincolns: 5 burpees OYO. Where is our very own @Abe when you need him?

$10 Alexander Hamilton: 10 star jumps. Who is on the $10 bill? Even with the printout, it took a while to get this one? And was Alexander Hamilton ever president? No! Cornholio got this one. How did Hamilton die? Lost to Aaron Burr in a dual. Yes, a dual.

$20 Andrew Jackson. 20 Merkins.

$50 Ulysses S. Grant. 50 Mountain climbers. Was Grant ever president? Yes.

 

Mary: Bobby Boucher got it started with some low slow flutter while I grabbed my phone. I immediately went to Pickle pounders. An obvious shout out to President Bill Clinton. And you should have heard @Full House’s imitation: “I did not have sexual relations with that woman.” Hilarious!

Announcements: Wilmington Marathon this weekend.

Prayer Requests: Unspoken. YHC took us out.

Happy Presidents Day. Abraham Lincoln and George Washington. Hand drawn vector portraits isolated on white background.