Tag Archive for: Breach

Cocaine Bear

Greenway Parking Lot Pain

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FNGs: None

Warm Up: slide straddle hops, good mornings, willie mays hayes, sir fazio arm circles, seal claps

The Workout: Moseyed on over to the Greenway Parking Lot to do something I am retrospectively choosing to call, “Build-a-Cocaine-Bear.” Zig-zagging up and down the parking lot, we did bear crawls along each parking space line; skips across the lot; bear crawl over to the next parking space line; reverse burpee (starting from bear crawl mode – 1 merkin, jump up, then back to bear crawl) once up against each parking space curb; back to bear crawl from the curb to the end of the parking space line; skip again across the lot. We did this until we got from the farthest NW side of the lot down to the SE side.

Next, we did 11s of american hammers on one side of the lot and curbside merkins on the other side. Lunges going one way and crab walk going back.

Mary: low slow flutters, LBCs, homer to marge, pickle pounders

Announcements: Breach looking to boost our 2ndF game

T-Claps (Recognition):none

Prayer: Pumps – prayers up that families might be able to get healthy after long season of cold/flu/etc; Abacus – prayers up for Anderson family after the loss of their child. 2 Corinthians 1:1-11

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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

Sheepdog delight – 01/13/23

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EC: Farva & Shredder
Warm Up: Follow the leader up and down the parking lines; front, back, sidesteps. 50 SSH IC, Sir Fazio Arm Circles, seal claps, overhead claps till it all burned and then we held them out a little longer. Good mornings, IW and HBs.
The Workout: The main event consisted of moseying to various locations and then knocking out exercises. 50 toe taps IC, single leg deadlifts while balancing on a curb, TUT dips, Dekin shoulder taps, combo front kicks from parking line to parking line adding one additional Merkin at each line, then lunge walks adding on additional star jump at each line, stair sprints, TUT erkins and lunges.
Mary: 5o LBCs IC and 7 heal taps.
Announcements: TMF proceeds for the SW Beer mile.
Prayer: Breach took us out 🙏🏼

In Memory of Cardinal (F3 Knoxville)

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FNGs: none

From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.

To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”

https://www.gofundme.com/…/in-memory-of-taylor-phelps…



Warmup:

 

SSH x15 IC

Tempo Merkins x10 IC

Low Slow Flutter x10 IC

Sir Fazio Arm Circles x10 IC Forward/Reverse

Hallelujahs x10 IC

Samson Hold 20 secs

MICHAEL PHELPS

Knoxville Cherry Pickers x10 IC

Willie Mays Hays x 10 IC

 

Workout – “Card’s Run and Repeat”

 

3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.

 

Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each

Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each

Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each

 

Squat hold for the 6 when you return until all PAX have finished

 

As a group if there is time: (and there was)

 

Burpees x 20, run to other end of field/lot and repeat

 

Mary:

 

Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.



Notes:

 

Tempo Merkin – 1, 2, 3 lowering. Up on 4.

Knoxville Cherry Picker – aka Daisy Picker

Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.

Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.

Announcements: MLK day of service – opps to serve

T-Claps (Recognition): Abe for HSFC drive

Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX

Breach took us out.

Honor to Lead.

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

Changing of the guard

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Men,

 

The last two years have meant the world to YHC. When first asked to be the Nantan of South Wake I was honestly terrified. I came home to my M and said “why in hell would they trust this to me?” After some soul searching and reassurances from others, I accepted.

 

3 months into my time as Nantan COVID hit full force and I made the call to shut us down. The world was a different place then, but damn what a lesson in leadership that turned into!

 

Throughout it all, it has been truly an honor to watch our region continue to grow and mature and to see all of the FNGs that have grown into High Impact Men over the past two years. I have witnessed countless friendships blossom, seen first time GoRuckers and Marathoners, witnessed community impact beyond what I would have thought possible (anyone wanna sling some mulch next weekend? anyone?), seen (and experienced) firsthand the impact of 75 hard, and watched our relationships with BOTH of our local towns flourish into true partnerships.

 

Some of our newer pax may not know, but Deadbolt served as our first Nantan for many a year. He was voluntold for the position the day he turned 50 and (I’m guessing) probably didn’t know what he was signing up for, but he stewarded us into official regionhood and saw us grow from 6 workouts a week to 15+. I’ll be forever grateful for his leadership and his ear when I needed advice over the past two years, and I’m confident that both of us will continue to be active and involved as we transition the Nantan role over again.

 

I’m thrilled to introduce Breach as our next Nantan. Many of you know him for his passion for Travis Manion Foundation, for his crap talk during workouts, and for his sheer willpower in everything that he does. I’m confident that he is the right HIM to lead our region for the next 12 – 18 months. Please thank him for his leadership the next time you see him and let him know how you want to be involved as we continue to grow F3 South Wake!

 

Pikachu out!

Even the Odds Rev3

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FNGs: None
Warm Up: Met at normal AO start.  Mosey down to Sheepdog Track. Circled up for SSH, Imperial/Hillbillies, SFAC, Good Morning, and Daisy pickers.  Anticipation was high as most of the first time PAX had heard through the SLACK machine and by reputation how brutal of a beating this can be.  Several PAX were on their 2nd and 3rd round of this 1-hour long beatdown of U vs U but were still anticipating the special kind of suck it brings. YHC read the rules and tweaked how the “points” are scored.
The Workout: The ODD numbers must be done in order of sequence.  1,3,5, etc. the EVEN numbers can be done in any order you choose.  Once you start the exercise you must complete that exercise before moving on to the next number (Even or Odd). The timer is set for one hour.  You must keep track of your points for a total tally at the end of the hour.  If the exercise is not completed before the timer runs out, you do not get ANY points for completion. During the workout, the PAXs that are running can pick up any man’s six on any of the EVEN exercises.  (*note* If you are bear crawling and get tired you cannot walk around the track to complete the 400m. It’s a 400m bear crawl…not a 100-meter bear crawl and 300-meter walk).

Mary: Too tired to do it.
Announcements: F3 Xmas party.
T-Claps (Recognition):  Any HIM that showed up for this beating for their first time: Shredder, Farva, Duece, LED, 2 Dollars, Sunshine, Banana Seat  Several guys have done it twice:  Maybeline, Nemo, and Lipstick  Guys who have done it three times. Breach, Cupid, and YHC.
Prayer: Tough times during the holiday season for many men and families. Reach out.

Coupon Party @ Disney

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FNGs: N/A

Warm Up:

  • good mornings
  • sir fazio arm circles
  • hillbillies
  • imperial walkers
  • burpees

The Workout:

coupon’s exercises:

  • coupon jumps
  • 💀 crushers
  • Pendulum’s
  • Standing lunges
  • curls for the 👧’s
  • Chest press

Moseys in between rounds around the soccer fields

We also hit up some:
wall sits, erkins, & dips

Mary: core beat down

We Belong – HOF Pat Benatar

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FNGs:none
Warm Up: mosey to lower parking lot trying to make it harder for Fram to find us as he checked out the port-a-potty.  SSH, good morning, OH claps, seal claps, sir Fazios, willie mays hays , daisy pickers. Mosey back outside fence, open gates, close gates, Frankensteins, karaoke L/R back up hill
The Workout:  off the rock pile for medium rocks. John cusack to lovely coral rock parking lot for some fun.  Lots of 10c and in cadence movements including slap rock, curls, tricep extensions, rut rows, bus drivers, squats, knees Gov’t tore up from pavement doing o/h press (that was a bad idea – sorry for all PAX wearing shorts)…more rock work and then returned the rocks to the pile.  Mosey to bottom of the hill.  Bear crawl up the hill, dips on the guard rail R & R but with erkins in the guardrail. No ant hills experienced. Mumble chatter was exceptional .
Mary:  YOGA on the tennis courts. Much needed stretching.
Announcements:  HS half; support Breach at T Marion booth; Gump and I shared some wisdom from our +50 years each on this planet; I referenced the newest member of Rock and Roll’s HOF class, Pat Benatar,, men – we (all) belong in F3.  It makes us all better because of each other
T-Claps (Recognition):  Sunshine and all PAX who ran their first Marathon – AWESOME
Prayer: Breach took us out. Thank you sir!  Honored to lead.  -Dauber
2nd F Stickboy

Trick-or-Treat Mutiny

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NOTE: Excuse me….posting late for 10/31/2022 Mutiny. Crazy work week.

FNGs: None

EC: Breach (in his Orange skeleton costume) and YHC (in my Fuquay Mafia get-up) ran 1.5 miles after first plotting some mischief.

Warm Up: Slide Straddles, Good Mornings, Imperials, Hillbillies, Sir Fazio Arm Circles, Seal Claps, 5 burpees for a Warbucks late arrival

The Workout: For the Trick portion, YHC asked each PAX to walk bravely into the woods to find a piece of candy. Warbucks, being late to the AO and looking especially tired, was chosen as the 1st PAX to brave the woods. Unbeknownst to Warbucks, there was an orange skeleton :skull: (that looked a lot like Breach) waiting in those woods just to put the fear of God into him! Warbucks’ response was a instant Mutiny Classic and gave us all a good laugh before the remaining PAX had to brave the woods as well (with less risk of skeleton attacks). While each PAX went into the woods, the rest of us did some Merkins and squats. Once out of the woods, we’d run over to some tables for step-ups and dips before heading back over to the woods.
Treat time was a fun game of catch and throw with the football. PAX were asked to run long for a big throw. Candy for catches, burpees for drops, curls for the girls and big boy sit-ups no matter what… we did a lot of burpees!

Mary:with little time left, we did low slow flutters until our time was up and body exhausted.

Announcements: None

T-Claps (Recognition): None

Prayer: unspoken prayers and thankfulness