U Turn BB
Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law
Posts
F3 Sheepdog 7/13/18
Pax of 7 this morning.
Warmup
Light warm up lap
Loosen up; head to toe
Fozio Arm Circles
Michael Phelps
Side straddle hop
Merkins
Step ups w/ high knees
Dips
The Thang
2 punch combo
Front kick
Military merkins
Basic outside block
Lunges & Derkins
Wrist locks
Mary
Low slow flutter
COT
Count and Name o Rama
Announcementst
Thought: Finding balance… PAX where challenge this week to create a list of everything that they do for work and everything they do for personal. Allocate time to each item. Is your life in balance? If not what will you do to address that. Be careful that your family is not getting the leftovers.
Prayers
Resurrection of Kenny’s Grave
Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot
Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper
Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total
Cone work in baseball field – two groups (3 rounds each)
-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start
-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.
Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)
(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5
Build-a-bear x5
Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10
Verse of day
1 John 4:20-21
Love our brothers and take time to check on each other before running off after each workout
COT 17 PAX
Announcements- CSUAP in Greenville, Fun Friday filled with F3 options
Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs
YHC took us out in prayer.
Loved it. Great work. Lots of positive words on form.
BS out!
Five & Dime, a trip back in time
YHC was feeling a little nostalgic planning out the workout for today. Hearkening back to a simpler time years gone by I was reminded of the old Five & Dimes. You younger Pax will have no recollection of anything other than the super Walmarts, Targets, etc. Oh well, let’s plan some 5 & 10’s for the workout. 17 Pax posted this morning including 1 FNG.
Warm Up: Disclaimer given and we were off out of the park for tour of downtown Fuquay. Stopped for some Moroccan night clubs, Fozzio’s, squatted T-claps & Imp. walkers all in cadence.
The Workout: 20 dips on the guardrails followed by 30 derkins got us off to a good start. Mosey run toward downtown with a couple of stops for the 1st of several 5 & dimes to include burpees & big boy step ups at the flag poles. A trip over the the Aviators WIDE brick walkway for a round of rail crawls with each Pax bear crawling under the other Pax back to the start point. More step ups followed by yet more Irkins all in cadence before heading across the street for a round of Balls to the Wall with Pax bear crawls from start to end. Followed by a round of 20 IC Balls to wall of Australian mountain climbers. Then partnered up for two rounds of 5 & dimes across the parking lot to include Monkey Humpers and burpees with partner wheel barrows in between each exercise. Found the iron hand rails for a couple of partner up Type Writers / 10 squat star jumps x 2 rounds. Mosey on back toward the park but not before stopping for another set of 5 & dimes of burpees and merkins.
Mary: YHC once again called out for any Pax who had been posting less than 3 months to raise his hand. Dovetail, H1N1, and Pablo were called out to lead Mary on the spot but not before they were shared with the importance of being ready in season and out of season to take the lead by YHC. This is what F3 is about; building male leadership in the home, work place, church, etc. Pablo x 20 flutter kicks IC, H1N1 x 20 LBC’s IC, Dovetail x 20 seated bicycles 10 forward / 10 reverse IC. All three men executed the IC exercises like a veteran.
Announcements: Upcoming Kenny’s Grave AO resurrection tomorrow morning at 5:30 at South Park. Upcoming CSAUP Sasquatch in Greenville on the 7-28.
Naming of FNG Rodney – Now known as Coyboy. Name-o-Rama followed by short message from YHC of making time for ourselves by simplifying areas of our lives that we are overextended in and knowing when to simply say no in order keep our lives a little less stressful.
Prayer: Safe travels for Natty Ice and family, Crab Legs, Brexit’s friend in burn center out of state. YHC took us out in prayer.
U-Turn sponsored by Shoes & Brews
Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.
Nice run with turn backs
Prayers for Bufors, those injured a d recovering Draper, Doible D, 187
Plan for more stretching next week and some organized training and scout runs
Patriot Games
33 men completed the Patriot Games workout and celebrated our nation’s independence.
3 FNGs:welcome midstick,waterboy, and cliffhanger
Announcements: F3 dad’s camp, Kid Cracker has tickets
Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead
Thunder Up
QIC: Hello Kitty
YHC is hungry for Qs this week, and the chance for another evening post presented itself down in So. Wake territory, so, to Thunder it is for a 1900 tip-time.
15 gather around a pair of shovel flags, YHC can tell the red carpet has been rolled out, and after a recon mission, we’re off (leaving a cooler at the flags with cold water along the way).
Warm-up:
- Mosey to the field for: SSH, Sir Fazio, Mountain Climbers and Imperial Walkers
- Grab a rock and move along over to the lot.
- Quick feet, curls, quick feet, triceps, quick feet, press, quick feet, rows.
- Curb mountain climbers (CMC), curls, CMC, tricpes, CMC, quick feet, CMC, press, CMC, rows.
Thang:
- Head to the playground for that nice plush surface area free of sand spurs.
- Partner up for Dora 1-2-3 (my second go-around today). Running partner to the flag/cooler and back while teaming up for 100 merkins, 200 squats, 300 LBC.
- With great work accomplished YHC thinks he’s got to bring a Kitty Classic and little Carpex flair to So. Wake. Bull in the Burpee Ring, HIMs abound and the competitive juices (along with sweat) really flowing.
- The group of bulls then mosey to the bottom of a hill (located by the field) for 4 rounds of hill bear crawls with 10 star jumps at the top.
Mary:
- A round of Mary as called by the local pax, ending on Bonnie’s torture by YHC.
COT: 15 strong, and Announcements/Prayers.
NMS:
- Per Midget’s request, YHC shared a little bit about what Chinese Downhill spoke about at the Carpex convergence this morning.
- Thanks for letting me come down and host a beatdown with you fine HIMs this evening.
Tclaps,
Kitty
Mary Mary and More Mary at Thunder
17 Pax posted. Great Q by Rams
EC: Boy George, Emeril, Skidmark
Warm-up
Mosey to the soccer fields for warmup. SSH, FO arm circles, cotton pickers, imperial walkers, hillbillies. Partner up based on overall ability. Split partners into 2 teams to get evenly matched teams.
Main workout
Each team did a count off to get a number assigned to the pax, and had to perform 20 exercises 1 pax at a time. The pax would bear crawl 10 yards, then sprint to the other end of the soccer field, do the exercise associated with their number (or multiple of that number), then sprint back. Then the next pax would go. The remaining pax would do either 10 merkins, 10 ww2, 10 lsf in cadence, or 5 burpees and then do a squat hold until the pax doing the exercise returned. The 20 exercises were plank jacks, American hammer IC, diamond merkins, monkey humpers IC, Homer to Marge IC, burpees, Turkish get ups, LBC IC, left arm plank hold IC, right arm plank hold IC, star jacks, Carolina dry dock, pickle pounder IC, chilly jacks, Freddie Mercury IC, jump squats, wide arm merkins, Peter Parker IC, deep squats, box cutters. Each was a set of 5. When the team finished all 20 exercises, they ran to the other end of the soccer fields at Womble, and then did a 1 loop Indian Run back to the flags.
Mary
We then did an extended Mary with each Pax contributing 2 exercises for a 5 count each.
Announcements
Please make sure to update emergency and contact info so site Qs know who to contact in case emergency. July 4th, contact info on the page, new AO for Yoga starting, Kenny’s Grave resurrecting July 12 at South Park in FV .
Prayers DD, Crablegs, unspoken. Rams took us out.
Murph #23
Murph workout #23.
Vests: John Deere, Skidmark
100 pull-ups, 200 sit-ups, 300 squats
Announcements: Family Day Saturday, 4th of July Convergence 6:30 Womble
Intention living- Murph w/ purpose (Skidmark)- in honor of ppl and make an impact in others – This week was Pikachu: Thanks for being a great accountability partner
Prayers: Unspoken, Workout this week
Pikachu took us out