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411 Reps on 4-11

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FNGs: None

Warm Up: Disclaimer, Mission Statement, SSH, Frankensteins, Daisy Pickers, SFAC, Micheal Phelps. 

The Workout:

1 – learn one thing about your partner 

10 – Reverse Murder bunnies uphill (each)

20 – Wheelbarrow rock flips (each)

30- American Hammers w/ rock I/C (each)

40 – Rock squats (each)

50 – SB  burpees 80lbs bag (combo) 

60 – Pull-ups (sets of 10 w assist combo) 

200 – Double handed rope slams (combo)

Mary: No time 

Announcements: Everyone said one thing they learned about their partner, Fill up the Q-sheet. 

T-Claps (Recognition): Prayer of Gratitude for Buttermilk Headache went away. 

Prayer: Safe Travels B.S.  Unspoken.

As promised a never done before F3 workout Indoors! Basketball full Court!!

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Warm Up: Moseyed to indoor Basketball gym.

Stood on Baseline for the Pledge of All Allegiance

Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.

I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!

 

Mary: No Time

T Claps: Bosshog and the new addition to the Family! Congratulations

Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!

Announcements: CSAUP 6-10 Saturday

Early Voting at The Nest

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FNGs: none
Warm Up: Four corners mosey with SSH, good mornings, imperial walkers, hillbillies, willie mays haze, and Michael Phelps
The Workout: Benjamins (the name will stick of I keep doing it)! 4 rounds of 5 reps at each of the 5 light poles. PAX voted for their exercise of choice. Starjumps over burpees, merkins over carolina dry docks, monkey humpers over jump lunge, and squats over high knees.

One round of Welsh dragons to 10 (uuuhhhggg), and 2 rounds of irkins, dips, lunges. Finishing up with some bat wings in people’s chair.
Mary: heels to the heavens, american hammers, box cutters, boat canoes, side crunches, zoomers
Announcements: Toiletry drive/ruck this week, see Slack
T-Claps (Recognition): PAX participation in the Mama’s house food drive. EC: Norm, Fumunga, Buttermilk, Martini
Prayer: Fumunga’s coworker’s wife in the ICU with Covid, Dovetail’s recovery and move

Billy Madison 12 grades

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FNGs:none
Warm Up:12 count SSH, good mornings, windmill, fazio arm circles
The Workout: The workout was Billy Madison out of Exicon with 12 count of 12 exercises, resembling 12 grades of school Stacking each grade on top of the others. Unfortunately we only made it to tenth grade due to time but still was challenging.

12Ic xSSH

jog .03 mile

12ic x SSH-12 xCurls for girls

jog .03 mile

12ic x SSh -12 x Curls for girls-12ic x mountain climbers

jog .03 mile

12ic x SSH-12 x curls for girls-12ic x mountain climbers-12 x tricep ext

jog .03 mile

continued this routine with the following exercise:12 x  WWII,12 x  overhead press, 12ic x American hammers, 12ic x shoulder taps, 12 x merkins,12 x  burpees.

return rocks and head to courts

Mary:none
Announcements:needmore ruck to mamas house possibly this Sunday.
T-Claps (Recognition):
Prayer:Gump,Lipsync,bubba, jigglywatt

first responders roll child hit by car, gimps interview, Noah Ark and family, Preacher in north Raleigh and health

Three New Things @ Red October

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PAX: ,

FNGs: None
Warm Up:  Joined LED and Mutiny PAX for SSH, Good mornings, Sir Fazios, Windmills and Mission of F3.
The Workout:  headed over to the shelter with some Highway Music and kettlebell movement.  The idea was to perform three different exercises, various cadence counts from 10-15 Reps, Rinse and repeat.

  1.  Swings, halos, bend overs
  2. lawn mowers, figure zero (switched to figure 8s), goblet squats
  3. alternating step ups on the wall, soccer kicks, slap bells from plank
  4. front rows from picnic table, ground pounders, bus drivers
  5. Single arm thrusters, nip-lees from our six, 6 inches with weight overhead

Mary:  static stretching before meeting Mutiny PAX at tennis courts

Announcements:  FV will go to Ting on first Monday starting Nov for ultimate frisbee under the lights. Look for announcements

T-Claps (Recognition):  Shared / learned three New things with Butter Milk:

Where we grew up:  Massachusetts and Michigan

Both of us were commissioned officers via ROTC:  Air Force and Army

Why did you join?  Calling to be an officer, initially wanted Naval Academy.  9/11 happened when Steve was 13.  He knew he had to serve after seeing that.

Prayer:  Car accident victims:  Gump, LipSync, Gigawatt, Daniel (Gump’s 2.0); little boy killed in car accident in HS; Gump – job interview; EMT worker on the scene of the 4 yr old boy – previous stress situation losing a child at a scene.

LED took us out.

 

Thank you Butter Milk for joining me today for a decent beat down.  I appreciated getting to know each other.  More than a workout!  Honored to lead – Dauber.

Give Me Liberty, or Give Me Suicides – Patrick Henry (probably)

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That’s the real quote. No need to look it up. In honor of Independence Day, we stepped into our role as minutemen and walked in line formation against the British.

FNGs: None

Warm Up: Mosey Lap, Good Mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Michael Phelps

The Workout: Suicides with the cutbacks set every 3 parking spaces. 5 cones total. In between runs, we would “walk” straight through the parking lot stopping at each cone to perform an exercise. Then “walk” back to the start with another set of exercises.

*Suicides*, Dulkwalk to 10 squats (50 totoal), Bearcrawl to 5 merkins, *Suicides*, Lunge walk to 10 lunge pulse, Crab walk to 5 Carolina dry docks, *Suicides*, Frankenstein to 5 burpees, Mosey to 10 shoulder taps, *Suicides*, Toe Lunge to 10 calf raises, Inchworm to 5 turkish get-ups.

That’s enough of that. We moved to the Red, White, and Blue exercises.

Recovery Mosey, Wall Sit w/ seal and overhead claps, Balls to the Wall. Redbull Smurfjacks, Werkin, Bobby Hurley.

Mary: LBCs, Freddie Mercury, American Hammers, Low Slow Flutter, Boat Hold, Plank Hold, Have a Nice Day

Announcements:Mulch sign up, Norm Picking up KG co-Q, July 4th 1776 workout

T-Claps (Recognition): All who came out

Prayer: Modify as he steps back, Buttermilk’s recovery

That’ll Make You Feel Alive!

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Stop #2 on my self imposed 5 day Q and EC tour.  This time, YHC hit the cozy confines of The Nest down in the heart of Fuquay-Varina with the promise of getting in some last day RUNE miles and to see some FV brothers I don’t see in the gloom so much. The Nest is an AO with quite a few features and lots of options for a solid Q.  One feature worth noting today would be road rash on the back and knees doing exercises today.  Good amount of gravel in the skin. It’s not a Possum Trot level surface, but many places at the Nest are not friendly.  This includes the grass.   Word of wisdom, don’t do burpees or merkins in the grass down by the entrance! You, like Buttermilk, May get to feel very “alive” if you do.  Not sure if it was fire ants, sand burs, or just grass thorns, but Buttermilk got some in his hands and apparently it’s not pleasant!

EC: Fanny Pack, Dovetail, Gamecock, 16 Bit, Boy George, Norm, Buttermilk.

FNG’s: Too soupy???
Warm Up: Circled up for Good Mornings, IW’s, HB,s, Frankenstein’s, Fazios, and Chinooks.  Mosey up to the street.
The Workout: With it being the last day of RUNE, YHC knew and pre- blasted there would be a fair amount of running. Ended up with about 2.5 during the workout today. Pax drew the 7 of Diamonds to get that done today.  Each corner around the perimeter of the park for each round had: 7 burpees, 14 WW2’s, 21 Jack Webb’s ( 7 merkins with 21 air presses), and 28 Shoulder Taps. Pax all did a great job of taking duty and calling counts.

Mosey to wall and partnered up. 1 partner does People’s Chair while other bear crawls to the curb and does Irkins to a 5 count, bear crawl back.  Switch. We did this on a descending count of Irkins from 5 to 1.

There was some mumblechatter and disagreements about mileage today so YHC wanted to put that to bed by calling a mosey loop in the parking lot followed by an Indian run that gave us a couple more spins around the lot. Return to the shovel flag for Mary.
Mary: Freddie Mercury’s, Plank Holds (standard and chill cut/2 rounds). Have a nice day.
Announcements: Mulch. Sign Up.
T-Claps (Recognition): Plenty of EC today!
Prayer: Finkle to finish strong on a software engineering class he’s doing.  Dovetail stepped up to take us out.  Honor to lead in a new place. Gotta get down to the FV more often.

Helping Fumunga Lose The Vacation 15 lbs

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PAX: Fumunga, Gamecock, Banana Seat, Yosemite, Finkle, Norm, Buttermilk

7 PAX met in the Nest with ~98% Humidity with no mosey in sight.

Warm Up: 2 Laps around the Parking Lot with dynamic stretching.

The Workout: 25 Seconds on; 5 Second Rests

Round 1: Bobby Hurley’s, Deconstructed Lower Burpees, Side Shuffles, Goofballs, High Jump Knee Tucks; Repeat 4 times

Round 2: 180 Squat Jumps, Mountain Climbers, Switch Lunges, Crap Kicks, Full Burpees; Repeat 4 times

Round 3: Straight through Round 1 and Round 2

Mary: 25 seconds on, 5 second rest
Rising Flutter Kicks, Rockers, Toe Touches, Heel Taps, WWI, Slow Scissors, Freddy Mercury’s, WWI

Announcements: Mulch, 10 Year F3, Emphasized Pikachu’s Announcements on Slack

Prayer: Those that have recently lost love ones, Gamecock’s 2.0 due in November, Fumanga and his M.

5 PAX Social Distancing at Red October

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EC:  Norm, LED, Martini.

Came in early for me (5:21) and saw three lighted vests trying to cross the road.  I was covering Q from 16-bit at RO.  Wasn’t sure what the numbers were going to be.  None of the PAX in my neighborhood are active in F3 anymore.  I recognized a white Maxima in downtown Fuquay and smiled as I realized Gump was coming out.  I had an extra kettlebell and hoped he would join me.  PAX quickly starting filing in.  And Norm called 5:30 and we were off.

FNGs:  None

COVID-19.  PAX keeping their distance, refraining from fists bumps and high fives.  New reality.  Mixed emotions.

Warm Up:  Norm (Mutiny Q) led a warm-up run around the gym.  Circled up for good am, hillbillies, imperial walkers, windmills, Fazio arm circles and SSH.

The Workout:  PAX met up with Dauber under the picnic table shelter.  I initially thought it was only going to be Gump and me.  Excited to see HOA, Buttermilk and Banana Seat join us. Wanted to keep a high temp.  Called out three to four exercises each round and then had PAX rinse and repeat before moving on to next round.  Here’s how things played out:

Round 1:

20 swings

10 step ups on the wall (L, R)

10 wall planks one arm rows

Round 2:

10 Lawn mowers (L, R)

10 Upright Rows

10 Leaning on picnic table Rows (L, R)

Round 3:

Mosey to the wall for BTTW and People’s Chair

Round 4:

10 Halos

10 Midget Love Handles

10 Trunk Twists

Round 5:

10 Goblet Squats

10 Patty cake planks

10 Toe Taps

Round 6:  (On our six)

10 Chest press

10 Nipplers back bridge

10 WWIIs (without bell for most of us)

10 six inches (Weight above chest)

Round 7:

10 Seated Tricep curls

10 Figure 8s

10 Box Cutters (weight above chest)

Join Mutiny PAX for Mary.

Mary:  Had PAX circle up and kept repeating plank holds with normal stance and wide stance.  Many cadence counts.

Announcements:  Update on Wrightsville racing options, routes.  Thank you Banana Seat for your efforts.  Not sure if I voiced this, movie night still on.  Call of the Wild, 6:45 pm at Holly Springs.  Bring your Clorox wipes for the seats.  Looks like Roger, Roger and me are the only PAX going.

T-Claps (Recognition):  PAX for keeping their distance and being respectful toward others as each family deals with COVID-19.

Prayer:  All of our families during this pandemic.  Leaders.  First-responders.  UNSPOKEN.  Injured PAX.  PAX with illness/struggles. Dauber took us out.

 

Honor to lead during this very challenging time. -Dauber

Did someone say…Do a Movie?

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I pulled in at Honeycutt Park at what I thought was 5:20. At least 7 vehicles in the parking lot. Noticed shovel flag already planted. I quickly looked at my watch to see if I was late. Pumps had texted me just as I arrived and asked: Is everybody running? Evidently…EC was in play with what appeared to be 6 vehicles. I was relived since I had the Q. I would not live it down being the Q and late.

EC: H1N1, LED, Fonzie, Butter Milk, HOA, Fedex

FNG: Chris (H.O.A) Welcome

Warm Up: As we struck off for a mosey a lap around the club work a truck pulled in HOT. Could not tell who it was. . Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

We separate into Munity & Red October. Duaber had the Q at Red October and LED joined him.

 

The Workout: Moseyed to the rock pile and YHC advised to get a smedium rock. Rock would be traveling with you. Over to the soccer field where the following took place:

IC 20-Curls for The Girls, John Q to middle of field, 15-Merkins, Sprint back to start, 20-Tricep Extensions and sprint to middle of field, 15-hold Plank alternating rock taps, sprint to start, 20-Squats sprint to middle, 15- Merkins sprint back to start. This was a 3 rounder.

Moseyed to parking lot where we lunged with rock to middle of parking lot island, bear crawl with rock back to start. Repeato

Next PAX laid on our backs and formed a Train (every white line). Hold 6” while rock is above your head IC PAX would run in between start to finish with rock. We went through both sides of lot. IC various core exercises, hold rock 90 degrees, WWI. Dropped rocks for curb to curd work exercises. Merkins, Derkins and Erkins on my count. Returned rocks to rock pile. Lined up on curb for dips IC. Returned to parking lot area and bear crawled to every white line, Merkins from 1-6. Noticed Dauber was ready for Mary. Moseyed to tennis courts.

Mary: Dauber took Mary with several core exercises and ended up with some good stretching.

Announcements: Saturday F-V has walk at Noon starting at Mineral Springs. 1 Free beer at the end of walk. Dauber is putting together movie night (DO A MOVIE). Info to follow. Check Slack & Facebook

T-Claps (Recognition) to Butter Milk for bringing new FNG & for all those guys who got up early to put in the miles.

Prayer: Dauber sister involved in an MVC. Keep her in prayer. Fedex, wifes Mom, Health Issues. Wife is flying out. Pray for travel mercies and safety. Unspoken

After prayer it was brought to our attention that Norm was the reckless driver. 5-Burpees OYO!

It was an honor to lead! I appreciate the opportunity. Sprinkler