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Slow is Smooth, Smooth is Strong

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Today our work was focus on being slow, holding the pose, and getting stronger. Thus we slowed it down as we built our pyramid.

We did a small number of Turkish Getups. I don’t know why guys don’t like Turkish getups. This is surprising to me. I think it is a problem that we are not doing enough Turkish getups in our workouts.

500 KB Swings: Dawgpound, Emeril, Pikachu
EC: Cupid
FNGs: None
Warm Up:

Bounce with Me
Foot Traces
Hips in the Barrell
Fazio Arm Circles Forward/Backward
Ring out the shoulders
Emeril’s Neck Stretch

The Workout:

3 Turkish Getups Each Arm

3 Turkish Getups Each Arm
5 Back Bow Draws
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side
15 Bent Over Rows Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side

3 Turkish Getups Each Arm

Mary:

6 Minute Abs — Everyone loved it.
Announcements:
T-Claps (Recognition):
Prayer:

187 and Tracy

15 seconds is a lot

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A 8:30PM text message chain lead to a terrible idea of 7 mile EC at 0430 this morning. Doesn’t take a math genius that that means cutting it close to a 0530 workout, especially having the Q. It got worse once we factored in someone being a minute late and having to make an expected pit-stop along the way. But we got it in and came back to a parking deck with numerous pax despite the F3 rendition of Holly Springs half planned for the next day.

FNGs:

None – a real shame.
Warm Up:

Bounce for 60s

SSH x20 IC

Foot Circles x5 each direction

Fazio Arm Circles x10 each direction

Trunk Twists x10 IC

Daisy Pickers x10 IC

Burpees x5
The Workout:

Tabata – 1 minute on (that extra 15 seconds is a pistol), 15 seconds off. 5 rounds of 6 exercises:

Kettlebell Swings
Clean & press
Snatch
Figure 8
Turkish Getups
Chillcut
Mary:

Stretching
Announcements:

HS Half run Saturday

TED Talk from Breach on Tuesday the 17th
T-Claps (Recognition):

Lipstick for the 7 mile EC run – nice route
Prayer:

187 & his M. Quiver and his family. Build a Bear for surgery and recovery.

Burn out!

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FNGs: none
Warm Up: SSH, SFAC, Daisys, Windmill, lap around the deck
The Workout: 6 exercises, 5 rounds, 1 min work and 15 sec rest. Lawnmower, tricep extensions, ground pounders, curls for the girls, overhead press, and goblet squats
Mary: midget cookie pouches with the bell, low slow flutter with the bell
Announcements: Holly Springs half marathon F3 style next Saturday 11/14. Looking for people to man the aid stations

Prayer: 187 and family. Shamwow and family.

Dumbo the new Quiver

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FNGs: None
Warm Up: Bounce, Jog, Bounce some more, Jog, Active Stretching
The Workout: Lots of chatter this morning.  Felt  like CarPex.   So we did some burpees to quiet the PAX.  Into the workout.

 

4 rounds, 5 exercises, 40 seconds on/20 seconds off.

Clean Series
Z-Press
Waterfall Pullover
Switch Squats
Bow Draw

Last round instead of the 20 second break between sets we did burpees.
Typically Quiver is pretty chatty at the Caveman workout. With Quiver a no show Dumbo took it upon himself to chat away.  The PAX did burpees during stretching, cool down, Mary as penance for his sins.

Mary:  Bunch of steel mace exercises and then 6 minute abs
Announcements: HSHM, Kettlebell challenge in Dec.
T-Claps (Recognition): TClaps to MoTown for doing his first workout yesterday and then coming today (from Apex) for EC + ME.  TClaps to M4L for sheparding him.
Prayer: Tracy, Ann Marie, Noahs Ark

Pre- Halloween Revelry with a Heavy Friend

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The heavy music was turned up loud, we went “trick or treating” a couple times, burpees were avoided, kettlebells were clanged, and a heavy friend (coupon) joined in the Halloween Hooliganry at the Underworld for Crazy Ivan. 10 PAX played along with YHC’s game of chance for their pre-Halloween beatdown.

FNG’s: none
Warm Up: SSH x 15, the 10 counts of Seal Claps, Overhead Claps, Good Mornings, and Daisy Pickers.
The Workout: The workout was simple. YHC brought a bucket of tickets, each with a different classic favorite Halloween candy pic on it. Each pic corresponded to a kettlebell exercise that was to be done AMRAP by the men while 1 pax (the timer) carried the pumpkin themed heavy friend (a 75 lb. cement ball skillfully crafted by Dahmer) down to a parked car and back. Repeato on this sequence a lot!

Exercises were: Reese’s – Horn Squats, Snickers – Bell Merkins, Skittles – Single Arm Shoulder Press, Twizzlers – Figure 8’s, Milky Way – Halos, Baby Ruth – Swings.

One caveat…YHC placed a few “trick or treat” tixx in the bucket. When drawn, the whole pax would travel a bit for short exercises. YHC put 3 such tixx in the bucket…2 were drawn during our time together. When they were drawn…we ran down to do a 30 ct. BTTW. Then next one was about halfway through the workout as we travelled up top to typewriter the parking curbs as a group before returning to the Underworld. As Halloween fortune would have it, the PAX never drew the 3rd “trick or treat” ticket…that would have cost us a short mosey, but 30 burpees. At the end of the workout, there were only 3 tixx left in the bucket that we didn’t get to. Lucky day before Halloween!

Mary: 20 Midget Cookie Pouches, 20 LSF IC. Have a nice day!
Announcements: Holly Springs virtual F3 half coming up…consider running or volunteering at aid station. More info to come this week! Mutiny moves to TING Monday for Ultimate under the lights! No metal cleats. Paradise City pax will still workout at TING that day…plenty on room on the turf for a change!
T-Claps (Recognition): Dahmer for his work on a new coupon for Crazy Ivan.
Prayer: Our brothers Shamwow!/187 and their M’s for some recent health issues they are dealing with. Kool aid just moved to area and his family settling in. Chaps stepped up to take us out. Thanks for playing fellas!

Crazy Ivan & 27 Years of Bliss

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FNGs: None
Warm Up:  Saw that Crazy Ivan was open on the Q sheet and ventured back to an ol’ friend.  Pre-blast mentioned heavy weights, kettle bells, running and the number 27.  My wife an I were celebrating our anniversary. More to come.  30 SSH, 10 Sir fazios, 10 OH claps, 10 seal claps, windmills, good am and 7 burpees OYO; mosey through bottom parking deck to the chagrin of Pumpkin Spice.
The Workout: PAX partnered up.  One PAX farmer carried two 50lb dumbbells (complements of Popinski) and walked 27 steps.  PAX dropped bells and ran back to his partner requesting help (similar things happen with our spouses, e.g. car breaks down, flat tire, etc). While the farmer’s carry was happening, Other PAX were engaged in 10-27 count exercises that included swings, tricep curls, upward rows, halos, figure 8s, lawn mowers, ground pounders, bend over squats.  Once everyone had a chance to Farmer Cary, YHC threw out a trip to the store for some milk.  One PAX of the two-man team ran up & down the stairs and then around the building.  More kettlebell exercises including plank slaps, soccer bells, squats, etc.  Emeril and Dawgpound helped out lead exercises when YHC Was taking a trip to the store.  Balls to the walls for a 27 count followed by 4 quick burpees OYO.  I asked the PAX if they got eggs at the store.  Nope.  We all have heard that before, right?  Back to the store running around the building.  During the workout, I asked each PAX to learn three things about his wife/girlfriend. (exception with Hardy).  Their new info would be shared later.  From our six, we did more kettlebells including nipplers, straight arm curls and 6 inches.  Midget love handles, upright rows, and overhead from our knees.

Mary:  held various plank and Superman positions learning three things new about each PAX member’s wife/girlfriend.  YHC shared some marital bliss thoughts/input with FloJo adding to my soapbox.  Finished with some stretching over good mumble chatter about working at your marriage.  Love language book.  Great read.  Communication a must.

Announcements:  HS Food Pantry/Cupboard workday; Ruck to Mama’s

T-Claps (Recognition):  celebrating 27 years of marriage – thank you God

Prayer: YHC took us out.  PAX And PAX’s spouse looking for employment; those impacted by COVID-19; UNSPOKEN.

Honor to lead.

 

Golden number 27 twenty seven made of inflatable balloon with golden ribbon isolated on white background

A Fire Hose, 2 Snot Rockets, and an Anniversary

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What a great year! The great men of F3 have pushed me everyday to be a better version of myself. A year ago, like many fellas out there, I was dead in my tracks and had no sense of acceleration anywhere in my life. Then, Katniss made one choice to EH me into a workout and I made one choice to go. Never underestimate the power of 1 choice, 1 invitation, or 1 time of “showing up” and the influence it may have on another’s life.  40 lbs. lighter, ran a relay (BRR) in the middle of nowhere, stronger, faster, smarter, connected…and…I hate running much less! All things that a year ago seemed out of reach and the workouts we do seemed crazy. I literally “hung up my gloves” 5-6 years ago, lost my wolfpack and accountability, was beat down and injured, and without a physical pursuit. So I took the path of least resistance and settled for mediocrity. F3 has helped me take all of it back! Plus, I wear expensive running shoes now. Thanks men! The workout below incorporates many of the blurry elements of the first workout I posted at 1 year ago.

EC: YHC, Dahmer, Nemo, Katniss, Cupid, Shamwow!

FNGs:none
Warm Up: SSH x 30, 12 IC counts of Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Overhead Claps, and Daisy Pickers.
The Workout: Group split in two. Group 1 does Indian run around the Underworld garage with fire hose wrap. Indian runner carries hose to front of line, pax exchanges until last man gets it. All pax in group carry the hose twice.  Other group performed series of BTTW, People’s Chair, and alternating single leg deadlifts.  Groups switched and repeated.  We all the Cusacked our kettlebell to the far end wall.  Pax did 20 Goblet Squat, 20 Merkins, and an all pax 20 count of People’s Chair.  This…was…challenging! YHC dispatched himself very quickly following this as group was held in suspense before see it was only YHC’s snot rocket fire 1! Back to work.  20 Goblet Squats, 20 merkins, 10 each single leg deadlifts, and an each pax 20 count of BTTW.  Many grunts and choice words during this time! Group recovered for YHC to fire snot rocket #2 away from the group to a few cheers.

Group moved over to the low wall for a series of Irkins, Dips, and Dirkins. Counts were 15 and then 10.  Back to the kettlebells for a series of OYO exercises for 20 counts. Exercises were: Swings, Figure 8, and Halos.  Pax were instructed to do bell merkins until the whole group was finished. Repeato except lower rep count to 15.

Next, 2 rounds of pax performing about a 20 yard bear crawl, doing 7 lawn mowers each side with kettlebell, lunge walk back, then hold BTTW until the six was in.  Cusack the bells back for Mary.
Mary: 10 counts of Midget Cookie Pouches, LSF with bell, and Pickle Pounders.  Also did plank hold with 25 IC Mountain Climbers.
Announcements: Work at HS Food Cupboard tomorrow. Check 3rd F Slack. Tetanus will bring us the next Ted Talk at end of October. Details and teasers will be on 3rd F Slack as well.
T-Claps (Recognition): All the pax who’ve pushed me and posted with me at workouts. Especially, my 3rd Watch ShieldLock brothers, my 12 man BRR Boxcars team, Deadbolt for Q ing the workout that got me hooked, and Katniss, for that EH that has highly impacted my life.
Prayer: Bondo’ granddaughter Piper is home! Prayers for F3 Grandstrand and a lost brother and police officer.  Katniss took us out.  Honor to lead. Here’s to the next year of getting faster, stronger, and probably crazier!

No music, Tabata ended early, When does Dawgpound come home?

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FNGs: None

EC: Emeril, Dahmer

Warm Up: Short jog, SSH, Imperial Walker, Fazio Arm Circles, Spinal Rotations

The Workout:

5 Drills
40 Seconds On/20 Seconds off – circuit

Counter Squat (halfway through rotate hands)
Level 1) Normal squat with curl
Level 2) Squat and then push bar out (bar is sideways not up and down)

Deadlift to Row (halfway through rotate hands) Chest proud
Level 1) Bend over and do row hands at each end of bar. Row and then stand up
Level 2) Bend over and do row ball hand in middle. Row and then stand up
Level 3) Back ankle up (Staggered stance) Ball is on side where ankle is up

Paddle Swing:
Level 1) Paddle by side with back lunge
Level 2) Lunge back paddle up in air

Ballistic Curl
Level 1) Normal curl mace horizontal
Level 2) Tilt bar down
Level 3) Rotate bar straight up and hold before moving into level 2 finish

Sumo Squat Counter Balance(halfway through rotate hands):
Level 1) Normal Sumo Squat
2) Sumo Squat push bar out front

Mary: Stretching

Announcements: Still need PAX for Saturday 10/10 at Food Bank.  May rain and if it does we will reschedule.

T-Claps (Recognition): Dawgpound because he runs Captain Caveman with music and knows how to properly set up the Tabata so it doesn’t end after 7 minutes.

Prayer: Hightower the police office killed in the line of duty in Myrtle

I Hereby Delegate…

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A rainy morning on this Friday as fellas rolled in to the Underworld for Ivan.  The usuals were there including Dawg and Chaps.  Dahmer came running in on the solo EC.  A surprise post by Midget, considering he usually posts down at KungPOW these days.  Finally, Buford rolled in giving us 6 pax so YHC could enact his plan.
Warm Up: SSH x20, Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Sir Fazios all x10.
The Workout: Each pax took turns as the “timer” and ran up the 3 flights of stairs and did 5 merkins before returning. The other pax completed 3 rounds of these exercises: Figure 8, Clean and Press, Swings, Lawnmowers, Midget Cookie Pouches, Halos, Horn Squats, Wonderbras.
Mary: For the final round, pax acting as “timer” would do 3 burpees followed by ascent and descent of stairs whilst other pax did: H2M w/bell, LSF w/bell, Midget Love Handles, Polish Twist, Pickle Pounders, and Plank Hold.
Announcements: Dahmer on the 3rd F Ted Talk Tuesday night. Virtual Holly Springs Half to be run in Nov. Check the Slack.
T-Claps (Recognition): Dahmer on the EC and TedTalk.  Chaps on stepping up to Q and…being a financial advisor, YHC hereby nominated this HIM to give a Ted Talk.
Prayer: Pax who are injured or sick.  Moby and his family with loss of his dad. Dahmer took us out.  Honor to lead men!

No Running in the Cave

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Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.

FNGs:

None today
Warm Up:

SSH x50

Straight leg hinge x10 each leg

Sir Fazio Arm Circles x10 forward/backward

Spinal Twist x10

Windmill x10

The Workout:

5x burpees

5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.

4 corners starting at the entrance to the parking deck – at each corner:

  • 10x ballistic curls IC
  • 10x switching lunges IC
  • 10x lever deadlift each side
  • 20x low slow flutter w/mace cantilevered overhead

To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.

To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.

After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.

Mary:

20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.

20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.

20x Homer to Marge (WITH MACE) – nothing needs to be said.

Announcements:

Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.

Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.

T-Claps (Recognition):

Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.

Prayer:

Moby and his family for his dad’s passing. Fumunga and his M for their expecting.

YHC took us out.