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Wish It Was Just a Little Hotter…Not

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It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

  • Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
  • Jog to flags for Global Warming, Step-ups, Dips, Irkins
  • Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
  • Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
  • Jog across street and Duck and Weave Indian to the breezeway
  • Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.

Rinse and Repeat

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EC: Axe, Nemo, 187, Lipstick, Bernie (+PC back home!)
Warm Up: Mosey over to Elementary parking lot and circle up. SSH x51, Daisy Pickers x15, Monkey Humpers x15, Fazio Arm Cirlces x8 fwd and x8 rev, overhead claps x15, seal claps x15, Dropped to plank for Merkins x10, Wide Plank Merkins x10, Diamond Merkins x10.  Paired up based on speed but it took to long to pair up and YHC called for 5 Burpees OYO.
The Workout: Mosey over to playground around back. In our pairs, partner 1 did Turkish Get Up Star Jumps, while Partner 2 did 10 pullups. Rinse and repeated this x3. Next we Mosied over to the track where the gates were open like the red sea, for us to take action.  In our pairs, partner 1 held plank, while partner 2 did 400M loop in < 1:45/lap (roughly 7:30/mile pace or less) We rinsed and repeated this………6 times  🙂
Mary: LBC x20, Low Slow Flutter x15, Downward Dog and Runners Pose Yoga moves.
Announcements: UTI has a 2yr workout on July 22nd – Can we get at least 1 HC so he doesn’t workout alone?
T-Claps (Recognition): Abe was at R4TJ yesterday and then put up with me again at Tiger Blood.  Based on my reputation, he had a good feeling it would be running intensive.  T-Claps to Abe for the work he is putting in to get stronger at running! Tetanus for posting for the 3rd time in 4 days of his first week at F3!
Prayer: Bernie’s Father’s Sister and Wife are both battling cancer.  187 neighbor Tom who passed away. UTI Co-Workers son who is experiencing dry drowning and is in a coma.

 

Thanks for opportunity to lead this morning

Lipstick

Life Lesson Naked Mole Skin

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Sprung out of bed and was ready roll, and no better way than have the opportunity to have your teenager run into the workout. Would never imagine doing that in the past. So thank you to this amazing group of guys-#goobers/ #fritter
Yellow card and I had discussed the game plan for the workout. Had a friend drop a cooler- full of drinks ( water/ Gatorade) so yhc can take to workout but we were planning on running 3.6 miles from home front to PT, so that did not happen 🤪. Texted emeril to grab/ bring some water and of course he stopped and got some cheap ass water. Thank you
Parking lot was full and we rolled in right at 0523, rest of the 10 guys were just coming back from the EC run.  Thx, grabbed 2 tires and rolled them just like he use to back in the day, as a toy, all he could afford while in 3rd world country.
Set the stage/ tires- dawg # brought the rope( thank you). Dawg was very excited about carrying tires and ropes etc but he had no idea his perfect workout may not happen ..

Fartsackers: dumbo/ wacka wacka/ wallaby- pablo knew it would be a hard workout so he sent his M on a work trip – (great excuse).

EC: Dawgpound, Buford, Cowboy, Emeril, BB-8, Brony, Blue Hen, Banana Seat, Peak Weak, LED, H1N1

FNGs: BB-8
Warm Up:

It is 0530- disclaimer was done and we ran to storage unit and did the following warmup exersice.
Sshx15, smurf jacksx15, sir fazio x 15(backward/ forward), imperial walker/ hillbillies x 15.
The Workout:

We lined up went for a ‘burpee mile’ waited for the 6th ofcourse through the hood that we never visit and behind aviator etc. we never know, we may pick a guy up. We also did burpees in honor of Bernie, in front of aviator bar (that fun night after the ruck). Emeril announced that we were 20 mnts in and we did the count off, stove pipe thought 10 count.. but no No no, no 10 count, this is not a (DD) workout, so we did 5 burpees to punish our selves. We also did 5 burpees since dumbo fartsacked and 5 in honor of my good friend puddles.
Break off in group of 5, one guy pulled the tire/ carry the tire and flipped the tire, while rest of the group did Ab exersices.
We still had 15 mnts, run to the tennis courts, of course dawg was salty but not as salty as he was at whiplash, since he did not get his fix of tire flipping-

Tennis courts-
Bear crawl-
Duck walk-
Balls 2 walls 5 count (entire pax line)
Frog jump
Crab walks
Balls 2 walls 5 count ( entire pax line)
People’s chair – hands up ( 5 count)
Next- plank square x 2- you had to be there

Mary:

Low slow flutter/ ww2/ quick feet n honor of you know who-

Announcements:

5 year next Thursday 4 dead bolt

Sasquatch.  Midget is Qing so somewhat organized somewhat not.

T-Claps (Recognition):

Prayer:

Emeril’s Papi
Chips neighbor’s son was in a car wreck
Crablegs as he continues his trip
Michelle and also help Duane and hope doctors can help them during this time

Message:

Naked mole skin-

Bet you guys didn’t know you got a midget lesson this morning. Life lesson-
You have a plan- You think things are set ( tires/ rope/ all the good stuff you asked for) and than someone takes you down a road where you have to do things that you hate( burpees)or do not like but you have to because you are dealt with those cards and you thought you had everything lined up. But guess what you are with a group of guys that every .10/ mile waiting on you cheering you on, looking out for you.. you take a longer road but you are a little bit stronger- storm of life has passed and day light has come, now go enjoy the tires..
For you dawg 😄

Always honor n fun to be with you guys
#keep pushing the boulder
Aye-
M4L

Peeling the layers of the onion

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Skidmark was scared so he did the right thing by not posting in the gloom- Midget has been at this f-3 thing for almost 4 yrs now and 1st time been consistent with exercise. Thanks for this great group of guys that keep me motivated, engaged and accountable.

Pax of 20 showed up and Flanagan was looking for an easy Q by Dumbo but was told by UTI that Midget had the Q.
Disclaimer was read.

FNGs: Welcome Tetanus!

EC: M4L, Yellow Card, Emeril, Pikachu, Dawgpound, Cowboy, Pablo and Dumbo (rolled in hot at 0517 due to too much bourbon)

Warm Up: There was none.

The Workout: We took off right on time and carried on where we left on Saturday(Whiplash). Stopped at the first turn off at Ting and divided into groups of 4 for Indian Runs. 9 burpees were performed while PAX got in the 4 man Indian group. The goal today was to get to know the small group and what kind of impact f-3 was making in their everyday life. Each time we stopped, until we came to main event ‘Arctic cooler’, we did 10/10/5 (squats/hand release merkins/ burpees). There were 5 stops along the way.

We lost Dumbo and t-claps to Lipstick for staying with dumbo (too much vacation bourbon).

Main event was a 0.41 loop where 2 guys go in opposite directions and perform patty cake merkins when they meet. We did this until 6:17. Chips / Yellow card/ Banaseat/ Poponski called a few Ab exercises while we waited on the 6th.
Indian run with your group back to the flag-

Mary: 45 low slow flutter/ 10 absolution

Announcements:
Sprint next Saturday –
Sasquatch- clown car- Emeril is doing it 7/28
Meg smiles- need more dudes for 22nd and wear f-3 gear
Bourbon raffle till 20th- why not- so far $200

T-Claps (Recognition): Lipstick for waiting with Dumbo.

Prayer: Pickachu’s wife, Crab Legs, Liquid Force doing better after being stung on Friday

It has been fun ride and thanks for all the help/ ear/ accountability and many laughs over the last few years. This truly is more than A workout.
M4L

Week of the Midge Day 2

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EC: Emeril, M4L, Yellow Card, Cowboy, Buford, Dawgpound, Brony, Blue Hen, Flanigan, Moby, Peak Weak

FNGs: None
Warm Up:
Everyone picked up new bricks and ran to the basketball courts to circle up.  All exercises where done with the bricks.   The new bricks are brought to you by Midget 4 Life.

Fazio Arm Circles Forward and Backwards
Hands overhead and did circles  — I don’t know the official name
Simbas
Good Morning
Merkins

The Workout:

Jogged to the track for as folks count off by fours.  Even number went one direction odd numbers went the other.  We ran with our bricks until we meet a fellow pax.  Then we did 10 Partner Merkins.  We repeated this two times.

Next up where trips across the fields
Bear Crawl with the Bricks
Bunny Hop with the Bricks
WheelBarrow with the Bricks
Lunge Walk with One Brick

Next everyone lined up shoulder to shoulder.  The guy at the end of the line did a bear crawl to the front.  Everyone did curls with the Bricks.  Then we shifted down one spot.  Ever other shift we did the exercises with air.  After everyone Bear Crawled we did Crab walks and Wonder Bras

Mary:

Circled up at the Basketball Courts for the following:
Carolina Dry Docks
Hammers
Pickle Pounders

Announcements: Nadda
T-Claps (Recognition):  12 Oaks Representing
Prayer:

Moby’s Sister in Law recovering from surgery
Emeril’s dad recovering

Not Much Talk But A Lot Of Sweat!

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FNGs:NONE

EC:Aquaman, Dahmer, Katniss
Warm Up:1 lap around soccer field with a stop at the halfway point for some SSH X 15 and Daisy Pickers X 10. Continue back to tennis courts for some Fazio Arm circles 10 fwrd 10 reverse, into seal claps X10 and overhead claps X10
The Workout:Partner catch me if you can around soccer fields. 1st time around person in back does 15 high knees then catches partner. 2nd time around was 5 merkins and 3rd time around was 3 burpees. We then picked up the 6 and indian run to bottom of ramp at the pit. 7’s was the game! Burpees at bottom and merkins at top starting with 1 burpee and 6 merkins. YHC instructed PAX to run 90%-100% up the ramp and easy down. Once completed we took a mosey around the soccer field together to cool down arriving at the tennis court for mary.
Mary:We began with some shoulder taps IC led by Shamwow while YHC retrieved his phone. Once YHC returned we quickly transitioned into a 20ct of WWII’s then 20 LBC’s IC. Flip over to Pickel Pounders 20ct IC and into plank hold for a 10ct from each person (threw in some right arm and left arm up during the plank hold) ending with YHC. We finished with some downward dog, runners pose and pigeon pose to say thank you to our lower bodies for bringing us through 3+ miles!
Announcements:1776 workout
T-Claps (Recognition):
Prayer:YHC took us out. Travels for everyone, Katniss family member, People suffering with PTSD during this holiday! Loud noise is a big thing to some that have had to deal with the real thing. Be Aware Please!

Whole Lot of EC

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10 HIM’s for EC

FNGs:  Kotter –Boot Scoot
Warm Up: Mosey

25 x SSH

15 x Windmill

Sir Fascio Arm circles 10 forward 10 Reverse

10 x Good Morning

The Workout:

2 Lines

Line 1 has rocks and the guy at front of line called out an exercise to do in 10 count cadence

Line 2 (no rocks) guy at front of that line called out core exercise to do in cadence with line 1’s call

Line 1 leader to bear crawl to back of line 2

Line to leader to crabwalk to back of line 1
Mary:

Catalina wine mixer x 10

Windshield wipers x 10

Captain Thor x 10
Announcements: 4th of July convergence. Details on slack
T-Claps (Recognition):
Prayer:

Father of 8 that passed away

Crablegs

Those traveling

18 car Choo Choo

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FNGs: Not today

18 HIMs showed up to witness what fat, slow and weak Q looks like 

WarmUp:

20 Fozzie Arm Circles, 15 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 mountain climbers.

The Workout

Jog around downtown block and then down to the rockpile.

While selecting a weapon of fitness, YHC learned he needs to be more clear on what the intent will be:

Although most were of respectable size, I had to question a few HIMs on their choice of rock dimensions (must of assumed we would be making caveman jewelry). 

Rotate around rocks between sets (not necessarily in this exact order).

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists

Leave rocks in the circle and jog a lap around the library and back

  • 2 sets of Rock Press
  • 2 sets of Windshield Wipers
  • 10 Rockies
  • 10 WWIIs
  • 10 Boat Canoes

2nd lap around the library

  • 20 Rock Squats
  • 20 Rock Lunges
  • 10 Star Jumps (187 considered doing these with his rock but then reconsidered)
  • 20 Plank Jacks
  • 20 High Knees
  • 10 Split Jacks

3rd lap around the library

  • 20  Merkins
  • 20 ct Chillcut Planks
  • 20 Freddie Mercuries
  • 20 H2Ms (10 standard, 5 single leg)
  • 20ct 6 inches
  • 20ct Supermans

4th lap around the library

Cusak rocks back to pile and circle up for COT

Announcements:  July 4th 1776 Convergence,  Megan Smiles Charity Event (July 20th & 22nd)- F3 SW made a commitment to support this event.  Wiggly & Slide Rule need a head count this week (Goal is to raise $2,500 which will pay for 1 child to get their smile).

Prayer Requests:  187’s friend Tom passed away leaving 8 kids behind. Prayers for his family and friends. Prayers for Dauber’s interviews. Prayers for healing: CrabLegs and Shredder.

YHC took us out.

Bunch of Bad Backs

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FNGs:None
Warm Up:Quick mosey to big parking lot.  SSHx15, Sumox10, MNClubx10, Merkinx10, IWalkx10, HillBx10
The Workout: Pick your partner and size matters.  You are going to put your partner on your back and do 10 squats with said partner on your back and then partner carry to the other side of the lot and then switch and then 10 squats and partner carry to other side.  This was done twice per partner and this is where we learned that several of the pax have bad backs and modified to other exercises.

Next up was mosey to playground for 3 sets of alternating pull upsx5 and WW2x5.  Then over to track where one partner would run one way and the other the other way and when you met on the other side, paddy cake merkins x 10, repeat to other side and LBC’s in cadence x 10.  This was done 3 times each side and then a quick mosey to the steps by Hunt Center for box jumps up the steps and then run back around to bottom of the steps and then bear crawl up the steps and then back around.  Total of 4 trips up and around the steps.  Lots o running today men.

MARY:  box cutterx10, windshdx10, H2Mx10, Pickpoundx10, FredMx10, widegrip merkx10, CarDryDocx10, 20 count plank, amerhammerx10, finish with the signature bulldogx10

Announcements:  Mookie just finished a 7 pack with breathtaker.  Draper brought us up to speed on all the runs in Holly Springs.  Skidmark spoke about the eye patch and the meaning behind it.
T-Claps (Recognition):
Prayer:  Crablegs is still traveling.

TBD Part Deux

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Co-QICs: Doc and Aquaman

11 PAX bathed in 100% humidity and got stronger in a mostly mumblechatter-free work out.

FNGs: Welcome FNG ‘Krusty’

Warm Up: Burpees for late PAX, SSH, Daisy Picker, Good Morning, Imperial Walker, Hill Billy

The Workout: Indian run to Ivan parking lot.  Pattycake merkins (5 each set), repeat as pair at the back runs to the front.  Completed 1 circuit.

Mosey to the rock pile, forward, backward, carioca.  Take a medium rock into the parking lot next to the baseball diamond.

Corner 1: 10 squats with rock overhead.  Duck Cusac (duck walk with rock overhead) full length of parking lot to corner 2.

Corner 2: 10 wonderbras.  Bear crawl pushing rock to corner 3.

Corner 3: 10 curls, 10 overhead press, 10 tricep press.  Crab walk with rock on stomach full length of parking lot to corner 4.

Corner 4: 10 merkins with right hand on rock, 10 merkins with left hand on rock.

Mosey with rock to small hill next to baseball diamond for 7s.

Squat curls at the bottom, overhead press/tricep press at the top.  YHC lost the count at some point and 7s became 8s; modify as necessary.

Mosey to rock pile to return rocks, continue to tennis courts.

Burpee ladder: sprint to half court, return and do 5 burpees.  Sprint full court, return and do 5 burpees.  Rinse and repeat.

Merkin ladder: sprint to half court, 5 merkins.  Return, 5 merkins.  Sprint full court, 5 merkins.  Return, 5 merkins.

Burpee ladder 2: Sprint to half court, return, sprint full court, return and do 5 burpees.

Mary:  low slow flutter, protractor, scissors, box cutters, homer to marge, pickle pounder, have a nice day.

Announcements:  See Slack and FB

Prayer:  Brony led us out.

Excellent work gentlemen – thanks for supporting the new AO.  Aye!