UFO High Score Comeback
22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.
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A little confusion couldn’t stop us
FNGs:
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: On the menu today was a modified Murph, done AMRAP style (no specific count to achieve). Since it was rainy, Best In Show made the recommendation that we modify the pull-ups as to not slip and risk injury. We opted for dips instead.
We started out with a quick lap around the soccer fields. Then it was explained that this would be an AMRAP workout, 45 seconds on and 15 seconds off. Three exercises: dips, merkins, squats. Free to do them in whichever order, but switch each time. The idea of an AMRAP Murph seemed to throw PAX for a loop at first, but these are a bunch of smart guys and they caught on pretty quickly. We were able to get in 7 rounds of that before closing it out with another lap around the soccer fields.
Mary: Popcorn Mary
Announcements:
– Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!
– Watch out for your fellow PAX and reach out when you think they could use some help.
T-Claps (Recognition): Arby’s has come out of the gate strong! Third workout in a row and just started. Try to keep up fellas!
Prayer: Best In Show had an unspoken, reaching out to a friend
Pickle Beatdown at Cletus
FNGs: Nope
Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays
The Workout:
Thang 1 – The Big Pickle:
PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.
Thang 2 – Bread and Butter:
PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.
Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats
Thang 3 – Variety Fresh Pack
PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…
YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.
PAX returned rocks and went back to the flag for Mary.
Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders
Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.
T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.
Prayer: Unspoken, Woody took us out
Reindeer Tryouts amid the 12 Days of Christmas
FNGs: Nil
Warm Up:
Side Straddle Hop
Windmills
Daisy Pickers
Frankensteins
Imperial Walkers
Sir Fazio Arm Circles
The Workout:
Reindeer Run (Indian Run) the long way around the main fields with our destination set at the rock pile. Grab a medium size rock and carry it back to the smaller picnic shelter.
We performed the 12 Days of Christmas workout just as the song intended. YHC figured out the bluetooth speaker this time and had some free Spotify playlist at the ready. Apparently “Pop Christmas” isn’t just Christmas songs, so we had quite the variety as well as some mumblechatter about various prescription drugs and their side effects brought on by the ads.
12 Days of Christmas Workout:
1 Lap around the Tennis Court
2 Monkey Humpers
3 French High Knees (Ea. Leg)
4 Calling Curls for the Girls
5 Golden Ground Pounders
6 Geese a Laying Leg Lifts
7 Swans a Squatting
8 Maids a Merkins
9 Ladies Break Dancing (Bears) (I.C.)
10 Lords a Lunging (Ea. Leg)
11 Pickle’s Pounding (I.C.)
12 Drummer’s Driving Buses (I.C.)
Mary:
A lot of Mary mixed in with the workout, due to time constraints, we did a bit of stretching and closed it out.
Announcements:
Be safe with upcoming Holidays and travel
Prayer:
Pray for patience and being an example for those around us. Holidays can bring us together with family we may not always get along with, but give strength and patience to the HIM we want to be.
Cupcakes and Cinders
FNGs: None
Warm Up: Grab some Cindy’s, Mosey to the soccer field, SSH, Frankenstein, IPW, Hillbillies, Good Morning.
The Workout:
Set 1: OH press/ Curls / Farmer March/Murder Bunnies/Squat (12 Reps each) 2 pax rotate through on SB burpees 5 each bag.
Set 2: Front raise/Triceps/Cindy Lou Who’s/Reverse Murder Bunnies/Lunges (12 Reps) same SB burpee rotation
Set 3: Rut Rows/Curls/3 Little Bears/OH Squat (12 Reps) same SB burpee rotation
Mary: (All done with block) 1. WW3’s (12 reps) 2. Toe Touches R/M/L = 1 Rep (12 Reps) 3. American Hammers 12 rep I/C
Announcements: Davis XMAS Party
T-Claps: F3 as a whole, Made me weepy with kind words and sang Happy Birthday:
Prayer: BS kidney stone, Cupid holiday travels, Unspoken
Leadership Lessons
YHC wanted to help build the leadership principles of initiative, contingency management, and succession planning with todays convergence crew at Crazy Ivan and Cletus. To that end, Q decided it was best to stay asleep until exactly 5:30am and then see what happened.
FNGs: None
Warm Up: Something probably, I was brushing my teeth
The Workout: YHC had promised some upper and lower body work in the pre blast, where PAX could choose their own adventure. Drawing from that direction, @pikachu took a crew for lower body work while @bestinshow took a crew to work on upper body with kettle bells. Plan that was formed involved a switch of activities for the two groups about halfway through.
As the groups split, the Q finally arrived and fired up the Xmas music. A playlist with some truly horrific takes on xmas classics.
Upper Body Thang:
3 rounds, of 9, 12 and 15 reps each
- Goblet Squat
- Cleans
- KB Hopover Burpees
- Single Arm Rows
- Single Arm Snatches
- Jump Lunges
Lower Body Thang:
Ascending progressing where you would work forward through a seriesof exercises, then reverse back to the start, then add another exercise the next round. Took place on the small tennis court
- 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crawl Bear
- 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
- 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, Lunge Walk along short side, 20 merkins, reverse lunge walk along short side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
- 20 Merkins to close
Mary: Stretching
Announcements: Some xmas light run with an the HS run club, meeting at an unknown date and time, and traveling an indeterminate distance
T-Claps (Recognition): @bestinshow and @pikachu for stepping up to lead and cover for Qs failures. Greatly appreciated.
Prayer:
- (Praise) @abe’s father back home, simplifying care and anxiety for his Mom
- @YesHeCan having heart surgery today
- @brexit with a 4th round interview today to hopefully secure a job that allows him to stay local
- @bestinshow for working through a slow season in business, prayers for additional work or finding a wad of dough somewhere
- @bleeder upcoming surgery (Dec 15)
2nd F – Café Tacoma:
- @abe and @BnB provided some excellent hot brew as well as penalty free cups
- Great 2nd F in the parking lot
- @u.t.i. and @gilette joined following their run, @u.t.i. of course arrived shirtless and sweaty
Post this on OnlyFlags
Pre-blast for today’s workout gave all of the details of what was to come. Those in attendance choose to fight the heat to get stronger.
Warmup: Slow mosey from the parking lot towards the other parking lot, with a stop at the picnic shelter for some goooooood mornings. Once we arrived at the other lot and commented how little of the field construction materials remained, we did some side straddle hops and daisy pickers.
The Thang: Suicide B.L.I.M.P.S
Using the parking lot light poles as distance markers for each new exercise that was introduced, with the curb serving as the start/finish point. Exercises were as follows:
B-Burpees (5)
L-Lunges (10)
I-Imperial Walkers (15/side)
M-Merkins (20)
P-Plank Jacks (25)
S-Squats (30)
Workout was a stack-em, where each round we repeated the prior exercises and added a new light pole/exercise. Stack until you spell BLIMPS.
Curb–> B –> Curb
Curb –>B –> L –> Curb
Curb –>B –> L –> I –> Curb… etc
After spelling BLIMPS, we worked our way back down to B, removing one light pole/exercise each round. (BLIMP, BLIM, BLI, BL, B)
At this point we were all cooked, so we moseyed to the amphitheater for some preachers chair and dips, moseyed to the picnic shelter for some more preachers chair and dips, then to the tennis courts for mary.
Mary was popcorn around the circle, throwing a found pickle ball at the next popcorn leader. Everyone went the extra mile to come up with an ab exercise more miserable than the one before.
COT: T-Claps to @TomTom for jumping back in with both feet after time away. T-Claps to @Abe for leading the backpack drive for SouthWake. Prayer requests for PAX who are training for assorted events, safe travels for @abe as he heads to Tennessee. 
The Bowler Runs 4 The John
FNGs: Nuh uh
Warm Up: EC was had by 187, Lipstick, UTI
The Workout: A past route of my own creation returns!
Mary: Profuse sweating in the parking lot, heavy breathing
Announcements:
- Bottle Share this weekend – see Cupid and Slack
- Picnic next weekend – see Cupid and Slack
- 3 Alarm Run – just show up (See Q sheet)
- R4TJ in need of a site Q – Bring the flag, encourage leadership, draw up some running routes – Ask Lipstick, UTI, and Redenbacher for past Site Q overview.
T-Claps (Recognition):
Flag provided today by Yogurt – thanks brother!
Prayer:
- Maybelline
- MIL is having open heart surgery, M is traveling to be with her
- Dad is recovering from recent procedure
- Pikachu
- MIL is traveling
- Mom is having surgery
- Down Range
- New baby, new to the area, new job
Forceps Respect Q @ Cletus
First of all Thank You to everyone who showed up for my respect Q. July 4th will mark my 6th year with F3 and it has been such a positive and amazing experience for me. I cannot express how much this organization and so many of you have meant to me in my life.
FNGs: None
Warm Up: Good mornings – 10 IC, SSH x 25 IC, Daisy Pickers – 25, Willy Maze Hays – 10 IC, SF Arm Circles – 10 IC
Mosey to rock pile – Pax pick up two small rocks
3 sets of each rotating around circle
Curls- 25 IC, Tricep extensions -25 IC, Nipplers – 25 IC, Overhead press- 25 IC, Seal Claps – 25 IC
Dora: Partner up
100 merkins, 200 LBCs, 200 squats rotating exercises while the other partner runs to end of parking lot & back
Plank Hold till all teams are done.
Patty Cake Planks to 25 IC
Big Boy Sits ups to 25 IC
Mosey to playground.
Same partners: 1 HIM does 25 Pull up while other does Mountain Climbers x 25; Plank Jacks x 25
Mosey to tennis court to meet up with Crazy Ivan crew
Banana Seat led us through some Ab exercises which included American Hammers
Announcements: Run for Quay +2nd F and Sprint Tri on Saturday
Prayer: Banana Seat led us in prayer
Earn that Bacon
Today was a first in F3SouthWake. A few PAX have been talking for a few years about having a 2nd F breakfast after a workout to showoff their skills on the griddle. Finally, the day was here. We had an early start (0515) and a shorter (30 min) workout to accommodate this event. YHC had the Q and wanted to PAX to earn that bacon and sausage. We arrived at 0500 to get set up. There were 23 total PAX that came out to enjoy this first time event at Possum Trot, SW’s Original AO site. YHC forgot a cone for the workout so a banana would be the substitute. So I grabbed one and here’s what some PAX called 30 mins of Hell.
Warm up
Mosey down to lower part of park for some carioca, butt kickers, high knees, and slides.
Gather at concession stand area.
SSH’s
Windmills
Willie Mayes Hayes
Plank Jacks
The Thang
Partner Dora
100 – Hand Release Merkins
200 – Shoulder Taps (each side cts as 1)
300 – Squat Jumps
Partner not doing exercises bear crawls to the banana (roughly 25 yards), complete 3 burpees, run back.
With 3 mins to go, we completed Dora gathered back to the starting lot. This is Fuquay’s finest parking lot that comes with razor blade rocks for your liking. We were about to have pancakes with our meat and cup of Joe so I figured let’s try something I’ll call a “flapjack”. Pax lays on their back. Do a WWI then roll over and complete a merkin. 10 total OYO. Everyone got to experience this never forgetting parking lot.
COT
No new PAX.
Announcements: Breach with Travis Manion event on April 28. Details on slack.
Prayers: traveling PAX, those with injuries
Quick word: Easter weekend is here. Remember Jesus and what he went through this week. Hope that everyone can worship this Sunday and reflect on his sacrifice.
This was a very successful event. Hopefully we can do this again possibly in the fall. Thanks for all the PAX that attended and especially for those that contributed to an amazing breakfast. Fonzie and LED on the griddles. Abacus with coffee. Breach and his bigger table that wouldn’t fit in his micro machine car. Thanks for the support and allowing me to lead such a strong group.
BS Out!
