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1 and Done

/in /QIC:
PAX: , ,

3 HIM decided to make their way to Disney on a wet and warm morning in the gloom. YHC had two plans of which both should equally suck. A shelter workout if it was pouring or a trip to the stairs aka The Abyss in the drizzle. We all agreed this was a terrible workout so my vote is for it to be retired. One and Done. Here it is.

We ripped the bandaid right off taking a lap around the track and hitting multiple large puddles.

Warm up back in parking lot.
Good mornings
Willie Mayes Hayes
Frankensteins
Mtn climbers
Merkins

Main Event
We each grabbed a cinderblock from the secret hideout. Then moseyed over to the Abyss. YHC called out the exercises.
100 Abyss merkins using the blocks
100 ground pounders with blocks
100 rut rows with blocks
Break these reps up into 5-6 rounds.
Staggered going down and up the stairs.
1st trip – bear crawl down and run back up
2nd – run down bear crawl up
3rd – run down bunny hop up
4th – run down hit every step both feet up
5th – OYO
6th – OYO
Great support to finish all the reps as we were completely smoked on the last round.

Mosey back to return blocks.

45 secs for Mary but YHC choose to not get our backs wet. You’re welcome.

No new announcements.
Prayers for Breach traveling. Bobby with possible job change. My M with a cough that keeps hanging around.

Men, thanks for the support. I tend to come up with stuff that will challenge myself and others but still be able to modify. This one really pushed me to exhaustion. Great push from all. Pleasure to lead.

BS Out!

Ultimate Frisbee 5 vs 6

/in /QIC:
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FNGs None

warmups:  ssh, Frankensteins, daisy pickers, OYO

great match-ups, lots of extra running on the pitch.  Mis-marked end zones – (I blame Gump not supervising me).  Surprisingly the team of five played pretty well considering they were out numbered and had an a old fat guy trying to keep up with the young guns.  Dropped passes resulted in burpees, merkins, monkey-humpers, star jumps, etc  TDs resulted in merkins, LBCs, SSHs, etc.

no injuries reported.  Hope to see more PAX under the lights after up-coming marathons

announcements:  Breach at the boathouse later this week – see slack for details

prayers:  positive marriage update with Wham-O & his M – (awesome!). Lean on the pax who have been married 20, 25, 30 yrs.  We have all had our ups and downs in our marriages. We may not know the answers but we can give a good listen and possibly share/learn from our experiences.

Thank you Breach for taking us out.
2nd F at Paneras.

 

honored to lead. – Dauber

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Oh brother, where art thou?

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FNGs: Bellhop (brought to us by Jigglypuff from Carpex)

Warm Up: 0530 rolled around with no sign of Q, so Abe started things off with the warm up. Into was given to the FNG. SSH, Daisy pickers, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Breach took over for the first part of the workout. We moseyed over to the rock pile. Let’s if heavy lifting followed by a bear crawl / push the rock and lunge back.

Next, Woody took us over to the amphitheater where things got a little tense as we squared up with the Crazy Ivan crew. Woody had us do arm and legs including step ups, dips, durkins and People’s Chair. The rounds of burpees on our way back to start.

Mary: Kosher moseyed in for Mary and to face the music. Popcorn Mary to wrap things up.

Announcements: Take care of yourselves out there, we aren’t invincible.

T-Claps (Recognition): PAX for stepping up and leading in turns.

Prayer: Wild Turkeys friend who passed away and his family.

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

/in /QIC:
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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)

/in /QIC:
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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

/in /QIC:
PAX: ,

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

/in /QIC:
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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.