FNGs: None
Warm Up: None
The Workout: About an hour of ultimate frisbee (except for YHC, who showed up 30 minutes late to his own Q…)
Mary: None
Announcements: Check Slack, Facebook
T-Claps (Recognition): Pikachu for having an extra disc and Banana Seat for having cones, due to see above.
FNGs: none
Warm Up: SSH 20 Fozzie Arm circles
The Workout: MURPH 1-mile, 100 merkins, 200 squats, 300 LBCs, 1-mile
Mary: 10 devil burpies, LBCs, windshield wipers, Carolina drydocks, low slow flutter, heels to heaven, dead cochroach, have a nice day
Announcements: check slack, tri sprint, run the quay
T-Claps (Recognition): none
Prayer: no one gets hurt at tri sprint or run the quay f3 familys
19 Pax, including 1 FNG showed up to celebrate with H1N1 his 1 year anniversary with F3. Resurrected the workout from his first post – Lucky 7s.
Five Pax posted for EC – Messi, Cupid, 16-bit, Overachiever, and H1N1
FNGs: Welcome Fram!
Warm Up: Mosey to the adjacent parking lot for the following exercises – 10 Himalayan Squats, SSH x 15 IC, Imperial Walkers and Hill Billies x 10 IC, Daisy pickers x 10 IC
The Workout: Mosey to Church St but first stopping by First National Bank to salute the flag and recite the Pledge of Allegiance.
Now time for Lucky 7s
-Run to the top of the hill, 7 merkins
-Run to bottom of the hill, 7 WWIIs
-Rinse and repeat for a total of 7 rounds
Mosey back to the bank and performed pickle pounders x 10 IC before returning to the tennis courts. Hold BTTW while waiting for the six.
Mary: Low Slow Flutter x 20 IC
Announcements: Run for the Quay (wear back shirt) and Triathlon on Saturday. 2.0 workout delayed 1 week. New AO to start on Tuesdays in Fuquay at Falcon Park by H1N1 and Cupid in late June (more details to follow)
T-Claps (Recognition):
Prayer: 16-bits cousin passed away, Double D’s dad, Midget, Cupid has a statistics test, H1N1 traveling for work, H1N1/Messi traveling for vacation next 2 weeks
FNGs. none
Warm Up: Dauber led PAX for a quick jog circling up in the parking lot for the following warm-up exercises: 25 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Imperial Walkers; 10 T-claps; 10 Seal-claps; Static Arm stretching (L/R, behind the back). PAX without kettle bells Mosey to the rock pile for medium sized rock (overachiever Breach picked up an XL one). PAX held plank, rotating R arm and L arm up, until all PAX circled up for the main event led by co-Q, Flanigan.
The Workout: Flanigan reminisced about one of his early Qs, researching F3 lexicon and coming across a routine called “blackjack”. PAX lined up at the start of the parking lot with their rock/kettlebell. Executed one wonder bra. Lunged to the next bumpout in the parking lot and began the second portion of blackjack with 20 merkins (1+20=21). Lunged back to the start. Increased wonderbra rep to two. Lunged back to the bumpout for 19 merkins. Get the idea? Lunges, (a.k.a. Rest period) was changed to a quick jog after about 8-9 rotations in fear of not completing the full blackjack by 6:15 am. Lots of sweating and mumble chatter (merkins done for the week after this workout). In all, 210 merkins and 210 wonder-bras were completed. (20!). Shoulders on fire! Flanigan was not done. He grabbed a parachute (BRR Training – new in Box) from his SUV and had PAX taking turns jogging to the end of the parking up the hill and then deploying the chute while sprinting back to line of PAX. PAX executed curls while watching running man with chute. Due to time constraints, not all PAX got a chance to try the chute. (some brave souls stayed post AO trying out the attached chute). Lots of drag for sure.
Mary: Dauber took over the reigns from Flanigan and had PAX get on their six for some core and began performing H2M. More PAX joined in after returning their rocks. PAX performed 10 additional H2M (right leg, left leg up); 10 Box cutters, 10 low-slow flutters. Have a nice day!
Announcements: Support PAX running Quay or completing local Tri this Saturday if you are not participating in these two events; (good luck to those brothers running, swimming, biking); Dads/2.0 workout delayed one week; H1N1 one year anniversary at PT tomorrow; see other announcements on social media. Nice job Abe wearing Breathtaker.
T-Claps (Recognition): These two studs: Dauber and Flanigan. Congratulations on two years with F3!
Prayer: Dauber took us out. Prayers for injured PAX. Silent/unspoken.
Thank you for the opportunity to lead you men. An honor. -Flanigan and Dauber.
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.