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What the Ruck!

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Hilltop NeedMore Ruck. We were off at 6:00 am. 6 PAX showed to endure the heat. It was hot!!!

FNG: None

Warm Up: The RUCK

The Workout: We hit the Red Trail first for 2.2 miles which is always my favorite. We lost one that had other obligations so off to the yellow for 2.1 miles. Last but not least the blue for .6 miles. We circled the old club house to make it a complete 5 miles. If you have never done this….it’s a great way to catch up with F3 family you normally don’t see every day. You do not have to own a Ruck pack. Plenty of guys have a back-pack and weights inside. Come out and join us next week as we will Ruck a little over 8 miles and deliver food to Momas House of Thrift.

Mary: None

Announcements: Bass Lake mulch.

T-Claps (Recognition)

Prayer: YHC took us out.

Did You Put Those Deer There?

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YHC has been trying to get down to “the Quay” more often. Figured if I sign up to Q, I’ll head down there. So YHC decided to Q a couple FV places he’s only been a couple times. Lemme Q Possum Trot and Kenny’s Grave back to back.  You never know what can happen right? After lagging behind somewhat on the EC, YHC was determined to hit at least 3 spots with challenging intensity. At arrival, Fonzie was already game planning for his beatdown to deliver during Q challenge week coming up. So I figured, I better throw out something good today. 13 pax posted strong today!

EC: Fanny Pack, Fonzie, LED, Shamwow!, And Norm (who did about a 1/4 mile catch up as he rolled in a bit late for EC…impressive).

FNG’s: POTS boy…welcome Meatball.  Swedish Metal Music = Meatball. Good enough!
Warm Up: SSH x 30, Good Mornings, Imperial Walkers, Squatted Seal Claps, Squatted Arm Circles F/R, Squatted Overhead Claps, Moroccan Night Clubs.
The Workout: Moseyed a loop and did 11’s on the big grass hill at the corner.  We did Mountain Climbers IC at the bottom, dips on the guardrail up top.  Mosey to the tennis court for some stacked Suicides on the lines. We stacked up and then unstacked with some extra absolutions for our 6.  Line exercises were: 5 absolutions, 10 burpees, 15 star jumps, 20 merkins, 25 monkey humpers, 30 LBC, 35 SSH.  Then we took the same stack back.

Mosey to the restroom pavilion for each pax 10 ct. of people’s Chair x2, and a 10 ct. each pax of BTTW. Finished down there, with 2 deer onlooking, with a dozen of each: shoulder taps, nipplers, Merkins. LED comments, “man Fanny Pack… Did you put those deer there?”  I aim to please…mosey back to the flag for Mary Mary: Feel the PT road rash… 20 Box Cutters, 20 H2M.
Announcements: Q shift week coming up… check Slack.  Mulch continues.., check Slack.  Sign up to Q…seriously fellas…check Slack.
T-Claps (Recognition): Breach showing great instructional form on burpees and absolutions. LED for doing an extra few lines during the suicide stack. My FV brothers for allowing YHC to come to their turf to practice my trade!
Prayer: In a strong move of boldness, Meatball… the FNG… took us out.  See you tomorrow my FV brothers!

NeedMore Ruck with some heavy weight and some running!

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Ruck was on at NeedMore Park Sunday morning with a PAX of 13. Several F3 guys spotted running once we started. 

FNG: None 

Warm Up: The RUCK 

The Workout: We started out on the Red Loop backwards for 2 miles. Dropped over to the yellow for 1 mile. Breach decided we would double time that was set on his watch. Lost one due to Church then we scratched off to the blue for the last 2 miles. All together we managed to get 5 miles and some had more picking up the 6 from the double time.  

Mary: None 

Announcements: Bass Lake mulch.   

T-Claps (Recognition)  

Prayer: Unspoken Requests. Prayer our country and those sick dealing with COVID. Families still dealing with COVID and can not work. 

 

The Ruck – 3 Mile

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FNGs: None
Warm Up:  OYO
The Workout:  3 miles red loop and some extra strolls in the parking lot.  Midget and his Gal sighting (someone’s alarm did not go off). PAX carried 20-50 # depending on stupidity, I mean strength and will-power.
Mary:  No appearance but a ton a mumble chatter.
Announcements:  Mulch, future Rucks.  And for the record, do not ever piss off POTS!  He was on a roll today and a wee bit cantankerous.
T-Claps (Recognition):
Prayer:  Unspoken

 

What is this….Rikers Island?

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FNGs: None
Warm Up: Coupon set up, Arm Stretches (across, over the top), Palm press in front and back,  Fozie arm circles, Pot stirs
The Workout: Objective(s) heavy weight with low reps or light weight with high reps. 3 stations were set up with 3 upper body exercises per station to be completed before rotating to next station. 50 sec per exercise with 25 sec rest in between. We completed two cycles.  Station 1 > 1 or 2 Pain Stick presses, 1 or 2 Water Jug Front Raises, 15lbs Tricep Kickbacks/OH Tricep Press. Station 2 > Curls for the Gurls, Frisbee push-ups (rd 1 slide frisbee hand out for a wide fly, pull back in on upward motion of push-up. rd 2 push frisbee forward and do a staggered push-up.) 50lbs Lawnmowers. Station 3 > Tire rope pull, Sledge swings and abs.
Mary: Boat Canoes slow in cadence 10 count (full body ext/slow), WWII touch the sky (suggested name called Korean Wars) 5 count cadence then cross legs and 5 count cadence. At this point the inmates questioned to which prison the Q came from…Rikers Island?? 10 side raises and 10 side crunches then switch sides, Ball Diamonds 10 count in cadence

Announcements: Mulch..Mulch..Mulch,  New AO being named at Banks Rd elementary on 7/22, Suggested to come out to School House for great mumblechatter and a free breakfast on Wednesdays.
T-Claps (Recognition):  Appreciated Wallaby posting at the prison yard for the first time. (Lets hope he comes back!)
Prayer: LED family member coming out of surgery recovery, People dealing with addiction, isolation.  Darby working with a fellow PAX that has thoughts of suicide (Double D). Unspoken.

This Ruck was the best morning ever to adjust Gross weight!!!

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YHC talked to Breach about a food Ruck for Momas House of Thrift. Put it out on slack earlier in the week so you HIM could prepare. It was not disappointing this morning with 13 PAX for the Ruck and 3 for some miles. Arrived this morning to find at least 8 already packing the food into their back packs. M4life had a little extra pack for each one to hand off and carry along the route. 

FNG: None 

Warm Up: The RUCK 

The Workout: At 6:00 am we were off. Started the Ruck off with lots of mumblechatter. It was noted right off, that someone was already complaining about the weight of their pack. No name calling! After we hit the blue trail towards Breaches house he mentions, hey lets stop by my house. I said whats up? Nothing, I have a case of toilet paper we can pass around OTW. I was the first one to tote the box of paper. It was passed around for the first mile….until it was Breaches turn. He did carry it for a few feet before stopping and we regrouped. (Box of toilet paper no fun to carry.) We removed all the toilet paper and stuffed it into grocery bags and packs. This would have been the best morning ever, to adjust gross weight. Lots and Lots of TP. Back on the route to Momas House. Still heard complaining about the weight a certain HIM pack. No Names! A little over 4 miles we arrived to drop off the food. We estimated it was over 400lbs of food. Way to step up and help out when in need!! We soon found ourselves getting refreshments and coffee at Dunkin. The Ruck back was a much faster pace! The total Ruck was around 8.5 miles.  Breach and I decided we did not need to lead. We walk to fast!

Mary: None 

Announcements: Bass Lake mulch starts back Saturday.  M4life reminded to donate to the 4 families dealing with COVID and can not work.  

This is one of the best ways to get to know everyone. One minute you are walking and talking and the next you are near the middle or rear fellow shipping with another. Come out and join us next week. 

After much discussion when we returned we will make the food Ruck a monthly trek. More details to follow. 

T-Claps (Recognition) Pikachu, Cupid and Skidmark for getting some miles this morning. All the HIM’s for getting up and supporting this worthy cause to assist those in need. 2.0 Slaps LED’s son for joining us OTW back.  

Prayer: Continued prayer for LED’s friend. Victims of COVID. Our Country. Others had unspoken. Those who carried to much weight this morning! 

It was an honor to lead! Sprinkler 

6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Prision Yard 7/14

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5 Pax members got a little stronger at the Prison Yard

Sprinkler, Fram Double D, b-bit and Warden Breach on the Q

Warm Up: a quick mosey around the parking with 22 rep counts of SSH, Imperial Walkers/Hillbillies, and Frankensteins

The Workout: 5 Stations, 2 minutes of work followed by 15 seconds of rest to rotate stations.

Station 1: Farmers carry w/ shoulder shrugs of 2 5 gal water bottles

Station 2: Traveling merkins on the ladder

Station 3: hurdles, jump  over and back

Station 4: Kettlebell swings and Fire hose squats

Station 5: Tire Flips

Mary: Ab burnout with slow and controlled Freddie Meercuries and Leg lifts, 22 counts in cadence.

Prayer: Closed in prayer

Okay, so we’re doin’ this…

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Told Sprinkler I would take care of the pre-blast, rolled up to 3 pax in the parking lot when I got there and 4 more showed up and we rolled of a little slow to let breach catch up with us.

FNGs: none
Warm Up: none
The Workout: Ruck the Red, Blue, and Yellow Trails at the AO
Mary: Not today
Announcements: New AO Opening Tomorrow Banks Road Elementary, Mulch Continues
T-Claps (Recognition): Those who Received breathtaker shirts.
Prayer: Our Country, First responders, and frontline workers.

NMS: If you have not been out for this AO on Sunday, I recommend it, we had a lot 2nd F/mumble chatter during the workout. You don’t need a rucksack just something with weight in it, or if you are injured, feel free to walk with us without any extra weight.

Lucky 7’s on 7/7 at Prison Yard

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FNGs: None
Warm Up: Mosey around Clubhouse, through the tunnel and up a hill  for SSH, Imperial walkers,Hillbillies with a mosey back to clubhouse.
The Workout: 7 station, 7 rep circuit. Descending by one rep each cycle.  OH Sledge swings/Alternate one arm, 50lbs lawnmower pulls, bag toss, fire hose front raise then press, Pain stick toe touches, 25lbs DB bench press, 2-5 gallon water jug farmers walk.  (We made 5 rounds in 30min.)
Mary: (In cadence) Oblique Crunches, Butterfly Leg Raises (Looking for a Exicon name), 45 degree and 6in right and left hold, U shape hold.
Announcements:  Banks rd AO on Mondays, Need-More Ruck AO on Sunday, Mulch sign-ups.
T-Claps (Recognition):
Prayer: Teen-age suicide and depression in society. Work on recognizing your Jester as each of us are imperfect.