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I came for a Workout not just Running

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EC: Emeril, Full house, Shamwow, Dahmer, Fanny Pack
FNGs: Chubbs – First job was at a driving range Chubbs is from Happy Gilmore

Warm Up:
51 Side Straddle hops to honor our favorite salty Carpex Pax Lucky Charms

The Workout:

6 Rounds of 5 Exercises. Do one exercise every minute on the minute (EMOM)

Lucky:
Ice Skaters 30 Reps
Swings 30 Reps
Push Press 8 Each Arm
Burpees 20
Horned Squats 30 reps
Normals:
Ice Skaters 20 Reps
Swings 20 Reps
Push Press 5 Each Arm
Burpees 10
Horned Squats 20 reps

Finisher:

6 Rounds EMOM
5 Push Press Each Arm
20 Swings

Mary:

4 Minutes of Onnit’s Six-minute abs (2 Rounds)
10 Seconds Plank
10 Seconds Knees to Elbows
10 Seconds Mountain Climbers
20 Seconds Hug your knees situp
20 Seconds Freddie Mercury
20 Seconds Polish Twist
20 Seconds Bowl

Announcements:

Mulch Sign up and do it
T-Claps (Recognition):

Cobra Kai: Those that came to learn how to Strike First, Strike Hard, No Mercy
Prayer:

Man who lost his life in carjacking

BRR Caveman

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FNGs: Nope.
Warm Up:

Quick lap around the lower parking date
Circle up for the following
Side Straddle Hop
Side lunges
Bat Wing with Randies
Forward Fazio Arm Circles
Backword Fazio Arm Circles
Seal Claps
Overhead Claps
Randies

The Workout:

A pyramid that took to long

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Tricep Extension

Mary:
Ran out of time

Announcements:
BRR
Mulch sign up. Please finish it this week

T-Claps (Recognition):
Prayer:
All BRR participants

Don’t you guys want to workout at 1pm?

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10 PAX at the start of Captain Caveman which is a bit more than typical.  Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time.  Thanks to Chaps for bringing him out.   His second FNG in 2 weeks.  Josh was curious why we worked out so early instead of 1pm.  @Pikachu gave him the details.   As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout.  10 Burpees for everyone for his tardiness.

 

FNGs: Josh Powell AKA Kool Aid.  More on that to come in the announcements

Warm Up:  Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back

The Workout:

20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

10 clap merkins or normal merkins

2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back

 


Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches

8 minutes of stretching exercises


Announcements:

As we made our way around COT and got to our FNG he said his name, age and then said Green Tea.  We asked why he said Green Tea and he said he thought we were all naming our favorite drink.  Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout.   We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name.   @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid.  So welcome Kool Aid to F3.   I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details


T-Claps (Recognition):

Prayer:

Kevin and Saddiq and for Josh’s family as the welcome a new baby

DT Body Rockers

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DT has been, like many other AOs, a site now known for a much smaller crowd. This weekend I had a few verbal HCs so I was excited to plan the workout. Heading back in from a nice EC run with Fanny Pack, we were greeted in the lot by several #HIM at the ready to put in the work. I wanted to do some serious rock work. Focus on form, slower cadence, and surround the sets with non-stop cardio. All said and done I think we were successful and we even logged 1.5 miles with a w/u jog and plenty of laps around the back of the library in what I like to call “the smile lot”.

FNGs: Nope
Warm Up: Regular DT loop then circle up for some w/u stuff
The Workout: Headed over to the rocks and picked up a rock that would provide a good challenge for curls. Moseyed over behind library and set up shop. Started with biceps – curls and then what I call 7’s 3 ways. Broke up the sets with some SSH and then a jog around the parking lot with a break for some plank jacks, MT Climbers and regular plank hold with focus on form. Did this routine a few times. Next moved to triceps with standard press followed by some SSH, then Crab Walk across the lot. Next we broke out a new one, the Body Rocker. This is 10-step exercise with the rock, focus on form not a crazy fast cadence. We did 10 of them, then jogged around the lot with a break for plank stuff, Did this 3 times too. Returned the rock alternating shoulders then set up for a bucket brigade style return – each of us taking the weight off our shoulder, having the man next to us pick it up and pass it along.
Mary: As always, a nice set 2x through of LBC, 6 hold to Low Slow Flutter to 6 hold, Homer to Marge, American Hammer.
Announcements: Mulch, upcoming Q weeks between HS and Fuquay
T-Claps (Recognition): Fanny Pack on the EC plus staying after to run hill loops on Library Hill and West Elm. All guys for showing up and putting in a steady effort for the full 45
Prayer: Educators working in uncertain times, those in recovery for continued strength on their journey, First Responders. A couple guys have a challenging start to work week with meetings with their boss. YHC shared a message about how we are all starting to carry added weight on our shoulders. We might not even notice it anymore but it’s there and it can sneak up and knock you on your ass at any moment. None of us needs to be a hero. None of us needs to be prefect. Let yourself share that weight through your faith, with your family and friends, with your F3 brothers. Closed in prayer after a silent count for unspoken.

Big Red or Little Pink?

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YHC had pre-blasted that we’d possibly be grabbing some fresh air and that running was mostly off the table. That’s good because Chaps had reached out mentioning he was bringing an FNG, and like with all FNG’s we wanted him to come back! So running was mostly off the table except for Lucky Charms who did laps between all his sets…instead of just after the stacks. The rest of us ran minimally.

EC: YHC and Dahmer had some solid mumblechatter along the way!

FNG’s: Welcome Lil’ Teet! More on that later…
Warm Up: SSH x 30, Good Mornings, Imperial Walker’s, Hillbillies, Sir Fazio’s F/R, and Frankenstein’s
The Workout: Un-stacking and re-stacking 4 exercises in rounds. Round 1: Goblet Squat, Bell Merkin, Midget Cookie Pouch, Swings. Do all exercises in sequence for 20 reps, then 15 reps, then 10 reps. Run a lap. Round 2: Same procedure, but exercises change to Thrusters, Lunge with rotation, Lawnmower rows, and on your six pullovers. Unstack the reps and run a lap. Round 3: Repeato the procedure but exercises change to Figure 8’s, Halos, Boobity-Boobity’s, and Midget Love Handles. Run a lap. Basically, all pax got through three rounds and started re-stacking or almost completed round 4, which was to build up (10-15-20 reps) where we left off. I think Lucky almost got back to the first set…beast!

Mary: 20 Midget Cookie Pouches, 20 LSF’s with the Bell, Pickle Pounders, and plank hold for all pax 10 count. Have a nice day! So in naming our FNG, we ran into a bit of a SNAFU. He stated his hospital name, age, and said “Big Red”!  Man…that would’ve been a good name, but there is no naming yourself at F3. Lucky promptly said, “hey, what about Little Pink!” That would’ve been good too. But turns out, at some point in FNG’s life…he got to be a Chick Fil-A cow on a college campus and watched alot of hotties as he said walk around but he couldn’t schmooze with them. YHC offered the name “Hard-On” to alot of laughs. But in the end…Big = No, Cow = Teet, Lil’ = Not Big = Lil’ Teet!
Announcements: Mulching continues, sign up for the Derek Davis Memorial 5K to be run together on August 20th at Tiger Blood. Check the Slack!
T-Claps (Recognition): Good work Lil’ Teet…keep coming back. Good job on the EH Chaps!
Prayer: Our community, military, first responders, our nation for unity, our teachers for sanity. Pumpkin Spice and family continue to support a young man who’s in a tough spot and needs guidance. Honored to lead!

There was an Axe but it wasn’t used

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EC: Dawgpound, Cowboy, Katniss, Red, Emeril
FNGs: Nope
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

10 Reps Bow Draw to the Side Each Side
10 Reps Uppercut Each side
10 Reps Squats switches
5 Reps Bow Draw to the front. Each Arm
5 Reps Uppercut with Lunge each side
5 Reps Lunges to Squat Switches. Each leg

Did the Onnit game workout. 45 seconds work 15 seconds of rest. If you finish early increase the number of reps by 2. Start at 4 total for each exercise. If you take longer then 45 seconds decrease the number of reps by 2.

Bow Draw Series
Uppercut Series
Squat Series

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Unspoken prayers

All Upper body at Ivan

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FNGs: None
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

5 Rounds of the following Exercises. 30 Seconds Reps 10 seconds rest

Kneeling Clean and Press
Push up On Bell
Lawnmower
Bobbity to Bbbity
Shoulder Press
KB raises
Midget Cookie Pouches

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Saddique

Is that a Sledgehammer? No it’s an Axe.

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As we all gathered up we noticed Pumpkin Spice had an odd-looking mace. First I thought it was a sledgehammer which is a great substitute for a mace. In reality, it turned out it was an Axe with something duct-taped around its head. Safety first all. Well for us it was good enough. It was also time to start the workout. We chalked up, which didn’t last long and started the warm-up.

EC: Dawgpound, Emeril, Cowboy, Katniss
FNGs: None
Warm Up:

Circled up at the top of the parking deck:
Bounce
Foot Trace
Tootsie Roll
Hips in a Barrel
Spinal Rotation
Ear to Shoulder
Neck Turn

The Workout:
It was time to have a workout with the mace where we didn’t standstill. Though there is only a certain number of ways to move with the steel mace. What better way than lunges. We started out lunge walking from the parking deck to Sir Walter Coffee. The mace head would go into the hand of the leg that was forward.

Circled up at Sir Walter Coffee:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings

Next, we did Uppercuts as we walked to the elevator entrance of the building,

Circled up for the following:

20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead

Uppercuts to Osha

Circled up at Osha:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings

Lunge walk down to the corner of the parking deck

20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead

John Cussack with the Mace to the far corner

20 Bow Draws
20 Grave Diggers
10 Death Marches (Lunge forward, Lunge Backward, Squat)

Mary:

Circled Up for Mary:
20 in cadence Homer to Marge
20 Supermans

Announcements:
Mulch Project

T-Claps (Recognition):
Prayer:

Bondo’s co-worker Matt is doing better
Siddiqui as he is determining his path forward.

Bit Up and Gassed Out in the Swimming Pool

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EC: Fanny Pack and Nemo

FNG’s: None

Warm Up: So there are some “cardinal rules” as I’ve found within F3 such as “If you can’t do it…don’t Q it”.  This is a great rule.  One that I’ve tried to live by in the 30 ish Q’s I’ve taken since joining F3 in October. One that I’ve been able to do well so far.  Today, YHC almost failed to push through his own Q.  Nemo even said during EC, “my legs are just not feeling it”. It was the same for me, and by the second time we took Library Hill, YHC relied on his brothers to take some IC counts and continued on… for them!

Warm-Up: SSH x 30 IC, Good Mornings, mosey, Sir Fazios And SSH x 20 IC. Head to the bottom of Library Hill.
The Workout: With BRR coming up, gotta mix the hills in.  We did 3 Library Hill repeats from the bottom with stacked exercises at the bottom and top.  Bottom: 5 burpees. Top: 5 burpees, 10 reverse lunge IC. Bottom: 5 burpees, 10 reverse lunge IC, 15 squats. Top: 5 burpees, 10 reverse lunge IC,15 Squats, 20 Shoulder Taps. Bottom: 5 burpees, 10 reverse lunge IC, 15 squats, 20 shoulder taps, 25 mountain climbers. To the top once more for about a minute long plank hold, form focused, control your breathing, etc. Mosey to the rocks, Cusack to the barber shop for some haircuts.

10 second each pax count for People’s Chair. Grab your rock and do 25 Curls and 25 Rut Rows. 10 second count each pax BTTW and do 25 Shoulder Press and 25 rock spanks IC. Do People’s Chair for 10 count each pax and then grab the rock for 25 Tricep press and curls. Finish with 10 count pax BTTW. Cusack the rocks back and head over to Mary.
Mary: 25 counts of the following: LBC, Freddie Mercury’s, Dying Cockroach, H2M, Standard Merkins, Heel Taps. Plank hold for about 90 seconds.  Have a nice day!
Announcements: Mulch… Sign up! Emeril and M4L collecting donations for Neighbor to Neighbor and Healing Transitions.
T-Claps (Recognition): Pax grabbing some cadence counts and following my exhausted butt around downtown!
Prayer: I’m celebrating 18 yrs.  with the M today!  Unspoken. YHC took us out.  Honor to lead…but I’ve got some work to do!

Crazy Ivan

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The Workout: warm up , then 5 rounds of rows, overhead press, goblet squats, tricep ext, and curls, 1 minute of work and 10 seconds rest.
popcorn Mary
Announcements: YHC is taking over as site Q.
Bass lake mulch sign up. Fuquay Q swap next month.
Prayer: Pumpkin spice’s wife, and Siddik