FNGs: Nope
Warm Up: The usual
The Workout: Bullseye took the Q for YHC at U-Turn over the weekend for a what would be a hot morning for sure. Routes included, per usual, 3, 5, 5+ – “The U-Turn”
Mary: Nope.
Announcements: Check Slack and FB
T-Claps (Recognition): Boy George for pushing the Q Bullseye for a PR on the Strava segment to Starbucks!
Prayer:
What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..
Prays encompassed some respectful silence….
Thank You Men, it was my true honor to lead such a special AO.
(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))
YHC rolled up to the AO only to see a Carpex flag planted in the ground. A few SW PAX rolled in after a double down at U Turn. At 0730 YHCs anny Q was underway!
FNGs: 0
Warm Up: Jog to “color wheel area” behind HS Elem for the following:
Good Mornings (SW Style) ICx10
The Windmill ICx15
Imperial Walkers ICx20
Merkins x30
Mountain Climbers ICx20
The Workout: Mosey to a one way circle nearby. Bear crawls around then 20 squats, repeato.
Mosey over to the front of Lowes Foods parking lot. Island suicides with 5 Turkish getups at each island.
Mosey around behind Lowes Foods stopping at the side wall for BTTW 10 count down the line, PC 10 count down the line, Australian MC ICx10.
Mosey past the hot garbage around back down HS Rd pausing for pickle pounders and Catalina wine makers.
Stop at rock pile. Rotating rocks between ICx10 exercises of Curls, extensions, overhead presses, and rut rows.
Mosey to flag.
Mary: Each PAX called a 15 IC exercise
Announcements: Ultimate Frisbee at Mutiny, Paradise City is open as usual, Murph at Womble starting at 0700
Carpex Crazy Train 6/8, Carpex 6 yr anny on 5/31 – looking for 100 guys at all AOs in Carpex
T-Claps (Recognition): Carpex guys making the trip down to celebrate and show their support.
Prayer: Thankfulness for what F3 has given me and impact its had on my life over the past year. Unspoken, those healing that can’t make it out on a regular basis
FNGs: None
Warm Up:
Run, SSH, Proposals, Proposals with a jump, Sir Fazzio arm circles, spiderman twist
The Workout:
The 300: Pax pair off (one group of 3), and the goal is to get to 200 Hindu pushups and 400 squats as a team (so 300 total per person). Pax A starts off with Hindu pushups while Pax B runs 100 yards, then they trade off. When Pax A returns from his run, he goes into squats while Pax B runs.
So:
Combatives
MACH techniques (mechanical advantage control holds)
Mary:
Side bridges, X-Man crunch
Announcements:
Bottle swap @ Lipstick’s; Run the Quay and Sprint Tri next weekend.
T-Claps (Recognition):
Norm’s 21st wedding anniversary
Prayer:
Kenny’s Grave had 9 strong PAX this morning. A couple HS guys made the trip down as well. YHC planned to head to Mineral Springs Park for a little something different.
T-Claps (Recognition): Cupid, Pikachu, and YHC for a triple down. 2+ miles EC, Main Event, Ladder Sprints
Skidmark for coordinating his socks to match his shirt
Warm Up:
Frankenstein’s x10 IC
Windmill x10 IC
Daisy pickers x10 IC
Standing inch worm merkins x10
The Workout:
Mosey toward Mineral Springs Park
Stop at rails for typewriter merkins
Upper rail 3 merkins 3 slides, 3 merkins 3 slides
Middle rail 5 merkins 3 slides, 5 merkins 3 slides
Lower rail 5 merkins 3 slides, 5 merkins 3 slides
Over to the hill for Evolution of man with exercises at top and bottom
Crab-walk up – crab cakes x10 IC
Crab-walk down – reverse plank jacks
Crawl bear up – Spider-Man merkins x10
Bear crawl down – mtn climbers x10 IC
Duck walk up – monkey humpers x10 IC
Duck walk down – prisoner squat x10
Lunge walk up – star jumps x10
Lunge walk down – kneel ups x10 IC
Broad jump up – Turkish getups x10
Broad jump down – goofballs x10 IC
Run up – burpees x10
Run down – American hammers x10 IC
*direction of going uphill on some of these made more challenging*
Mosey back toward AO
Stop at rails for some dips
Middle rail x25, lower rail x25
A few of the PAX were coming in slow so YHC decided to through some parking block hops in down the line
Mary: This was a true 6 mins of Mary all in Plank position
Regular plank
Peter Parker Peters
R arm up, L arm up
Nipplers
Chillcut plank
J-lo’s
Side raises
Catalina wine mixers (w/o the merkin)
R leg up, L leg up
Pickle pounders
10 sec count (after the workout was done)
Announcements:
See FB and Slack, Blue Hen’s 5 YR Anni tomorrow at Cletus (EC 5@0430), Wear Red Friday’s
Prayer:
Remember fallen troops and Memorial Day families, Messi’s classmates four wheeler, Unspoken
FNGs: Thigh Master, Pigpen
Warm Up:
Today’s traveling will be via rock indian run. Last guy in line picks up the rock, sprints to front. Upon reaching the front, a workout will be called. Leave the rock in place for last guy to pick up. Rinse, repeat.
Travel via above to playground for 5 count pullups & 10 count BTTW x3.
The Workout:
Field trip to Rovisys! All the greatest hits were performed. Bear crawl shuffle across the top of the ramp; bear crawl while guys planked the rails; backwards partner carries; crawl bears; wheel barrows. So many good memories of trying not to eat railing while arms are shaking and guys are bear crawling underneath.
Mary:
5 count of everybody’s favorite Devil Burpee
Announcements:
Service @ Food Cupboard Saturday
QSource immediately to follow at Starbucks
T-Claps (Recognition):
Props to Cupid and Abe. Both guys are newer to F3, but have been pushing themselves to get better. Today wasn’t easy, and they both put forth max effort. Nice job and keep accelerating.
Prayer:
Lots of parents struggling. Cherish the time.
It was great to be back at the Trot in front of 27 high impact men eager for a “Rock” beat down promised on social media.
FNGs: None
Warm Up: Jog around tennis courts. Circle up in parking lot. 25 SSH, 10 IW, 10 HB, 10 Daisy Pickers, 10 Good Mornings, 10 Seal Claps, 10 Thunder Claps (all in cadence).
The Workout: Jog to the snack shack. Lined up in front of hill adjacent to ballpark fence. Sevens of Merkins and LBCs. Line up against outfield fence for 25 count people’s chair, 25 count BTTW. Lots of chatter/commotion as the chain link fence may not have been as sturdy as Q anticipated for said exercises. Adapt and overcome – headed to the snack shack for 25 count Australian Mountain Climbers and People’s Chair. Chatter continued as PAX lined up on road in two lines. Not sure what PAX anticipated but Q began Frankenstein’s, Gate openings and Lunges up the hill. Mosey to rock pile for medium size rock. PAX lined up with their rock in two opposing lines. Q was at one end in the middle leading the following rock exercises with a couple of 10 count breaks in between: 10 count cadence – Curls for the girls, OH press, Tricep extension, Side twists, goblet Squats, Rut-rows. PAX continued with their rock performing the following exercises on their six: Homer to Marge, chest press with feet 6 inches off, skull crushers, LSF with rock extended above chest and LSF with rock extended behind head (that was a fun one). Chatter was minimal. Hmmm. PAX finally put their rock down and began 25 count of toe taps, side to side jumps (over rock), front and backward jumps (over rock). With rock at feet, PAX completed a square circuit beginning 10 R and then 10 L. PAX switched rocks. Some Mosey and curls. Felt like I was back at ROTC Field Training on the parade grounds. 10 Burpees together. Closed out with 10 cadence counts bicep curls, tricep curls and OH curls. Return rocks to pile.
Mary: Various Yoga positions for cool down.
Announcements: Bottle exchange at LipSync home (whether or not he is home) this Friday; Torch Run; Food Cupboard (need more PAX turnout – See Emeril); Lots of PAX celebrating F3 Anniversaries – Guest Qs coming: Memorial Day workouts and Murph at 0730 (Womble). Check Social Media.
T-Claps (Recognition): Highlighted Rainmaker (Pete McKeon) today as 6th man. Originally from NY/CT, LEO (20 years); Great F3 naming – during an interview with a person in custody, threw his keys to another LEO and inadvertently hit a sprinkler causing the sprinkler system to go off! LOL! Mets fan. LOL! Active 5-6 months in F3.
Prayer: Messi has schoolmates involved in a 4 wheeler accident – doing OK; wear helmets! Injured PAX; Silent / Unspoken prayers. Thank you Fonzie for leading PAX out today in prayer.
EC: Messi (bike), Fonzi, Pumkin Spice, H1N1, Katniss, Pilgrim, Bernie, Crosby, LED, Cupid, ShamWow!, Emeril, Dawgpound, Pikachu, M4L, Skidmark (ruck) and The Natural.
An honor leading you brothers – Dauber.
FNGs: Lizzard Lick (Steve who works at a car auction, EH’d by Dahmer – Two Z’s…)
Warm Up: Traditional Butt Kickers, High Knees, Wide Knees, SSH x15, Daisy Picker x10, The windmill x10, Stretching.
The Workout: U-Turn favorites! 3 went out of the 3 mile route – Fonzie was head locked into pushing past picking up the 6 as Katniss roared by and inspired him to get 5 in that morning. Nice job Katniss! Editors Note: Fonzie broke off ahead of the industrial park and headed back to Starbucks. A lot of great effort out there Men!
Mary: N/A
Announcements: Holly Springs Food Pantry.
T-Claps (Recognition): Dahmer, Lizzard Lick, Pikachu for going the 5 and a sprint to Ground Pounder for the double down!!
Prayer: YHC took us out.
In an effort to make use of the Q Sheet, YHC is signing up to randomly Q through SW. Today was a trip back to the hallowed grounds of Cletus, now with new and improved 5:30 AM start time.
EC was supposed to be a joint adventure at Deadbolt’s suggestion, but he (a) “Forgot” and (b) Chickened out of a Cletus beatdown given the threat of pull ups. Something something rise to the challenge something set the bar higher something something. So, a few of us (Cowboy, Cupid, UTI, Bernie, and YHC) hit up 2 miles of the chilly May morning before a proper boot camp.
FNGs: The CMD (Coal Miner’s Daughter, from WV)
Warm Up: Run the lines on the court, SSH, Fazio Arm Circles, Imperial Squat Walkers
The Workout:
Part 1, on the Courts:
5x Devil Burpees (Slap the floor; miss the jump shot; flop on defense; flip to pushup before overhead clap….1 rep)
Start with 1 legged Wheelbarrows (these are stupid hard, btw), go forward, sideways, then backwards.
Repeat with 1 legged Bear Crawl
Part 2, on the Playground:
Groups of 4 rotating exercise:
Repeat 4x. At some point Puddles provided the quote of the day (and title of this backblast)
Finish with extra round of pull ups before
Round 3, on the Hill:
Sprints while we waited for the 6.
This one is a bit of a blur. We started with merkin bear crawls up the hill. Every time your right foot came off the ground, a merkin was required.
Run back down, recover on the WWII.
Run backwards up the hill, Derkins off the fence. Down the hill, recover on the WWII. I think we did this 3-4 times. Ending with some more Devil Burpees before one last trip backwards up the hill. There were hints of a Merlot on the last trip…
Mary: A few mary exercises. Ended with Russian Ukrainian American Freedom Twists.
Announcements: Service opportunity at Food Cupboard tomorrow.
T-Claps (Recognition): Great to meet Plex for the first time this AM. He just started F3, but was killing it. I do not look forward to his first Q.
Prayer: So many ailing parents. We’re getting older guys, cherish the time you have with your parents now, you don’t know how long it’s going to last.
8 PAX
FNGs: Possible FNG was a no show. The fart sack is strong with this one.
E/C: 2+ 1 biker: Cupid, H1N1, Messi
Warm Up: Quick lap around the track, 20 SSH, IW, Hillbillies, Good mornings, Stretches.
The Workout: 6 cones set out for this workout.
1. Set of suicides
2. 10 LBC at each cone (60 total), crab walk between cones
3. Set of suicides
4. 10 merkins at each cone (60 total), bear crawl between cones
5. Set of suicides
6. 10 squats at each cone (60 total), lunges between cones
7. Set of suicides
8. 10 star jumps at each cone (60 total), duck walk between cones
9. Set of suicides
10. 4 burpees at each cone (24 total), backwards run between cones
11. Set of suicides
12. One more set of suicides for good measure
Mary: LBC, LSF, Box cutter, American Hammer, Captain Hammer
Announcements:FB/Slack, Vote for 2nd f salamander game on slack, Run the Quay – perhaps have a short, 10 min, pre-run F3 workout.
T-Claps (Recognition):
Prayer: 16-bit’s wife’s step father, Banana Seat’s sick family, those a run this weekend. Unspoken and I’m sure I forgot something else.
EC/EC: Cupid lead us in a set of ladder sprints. H1N1, Boy George, Cupid, Modify