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.
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!
Some workouts just have so many 1-liners that you really can’t name all of them…but the title of this BB is one of them! Why? You Ask. Well, it’s because one of the coupons of pain YHC brought today was literally a bag filled to the brim with wrenches. See…awhile back, Shamwow came up with this 5 week challenge of who could Q the best beatdown at Disney. 5 Spots were taken fast, 1 by YHC. The workouts so far have been tough and all have taken a different angle on how to deal out the pain in some unique ways. So I knew YHC had to cook up something a little special today. So my fellow PAX helped me clean out my garage of various heavy coupons for a beat down on the big field at Disney. We put this stuff to great use today! YHC got to the AO very early because I had no idea how long it would take to unload and set this stuff up in the field of darkness. But…it was my pleasure to put in extra effort today to cook up something special.
EC:Â A 4 mile route run by Dahmer, Full House, Shamwow!, Nemo, and YHC.
FNG’s:Â None…but they really missed out.
Warm Up: Quick mosey around the parking lot and then a circle up for Good Mornings, Sir Fazio’s, Seal Claps, Hillbillies, Overhead Claps, Windmills, Frankenstein’s, standard Merkins x12, Prisoner Squats x12…and off to the field.
The Workout: On the field the Pax would find stations, each with a coupon. Some larger than others…some very large. We would rotate through these stations doing AMRAP exercises while the “timer” PAX performed heavy bag flips from 1 cone to another and back again. That’s 1 station. Stations were:
100 lb. heavy back flips about 40 yards and back.
18 lb. kettlebell figure 8’s
15 lb. single arm shoulder press with garden block
30 lb. bag of wrenches deadlift
Recover on the fire house carry (2-3 passes of 40 yards)
25 lb. dumbbell curls for the girls
25 lb. dumbbell wonderbras
5 lb. dumbbells in each hand fast 1-2’s
25 lb. kettlebell swings
100 lb. heavy back chain drag about 40 yards and back
A few others used a large rainbow painted rock (thanks my 2.0 Julia) and a jump rope that were there for extra playing.
We completed two full rotations through all stations.
Mary: WW2 x30, Box Cutters x15, H2M x15, WW1’s x30. 5 last Good Mornings to stretch it out.
Announcements: Donate to Momma’s House Thanksgiving Meal Fund through PayPal. Thursday night hygiene product ruck. Check Slack and either Breach or Sprinkler for details.
T-Claps (Recognition): Big Perm…second post in a row. POTS for showing us the way by lifting and carrying the heavy back (instead of dragging). Nemo for showing on-time to EC.
Prayer: Pray for 187’s M and health issues. Full House took us out! Honor to lead men. Thanks for playing today.
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): Â 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
YHC hadn’t been to Disney since maybe January or February so when the opportunity to take the Q presented itself, I took it. Got there early for some EC and Shamwow and Dahmer already there. Just as we were headed out of the parking lot, Nemo came rolling in.
EC: Coal Ash, Sham-wow, Dhamer, Nemo
Was presently surprised when the rest of the PAX started rolling in. Great turnout with Dawgpound, Fanny Pack, Oboe, Pablo, Bobby Dall, POTs, and 187 ready to put in an effort.
FNGs: Nope
Warm Up: 10 burpees OYO.
The Workout:
Part 1: Headed to the stairs for some Dora.
100 Squat Jumps, 200 monkey humpers, 300 SSHs
Part 2: Mosey’d to the soccer fields for hallelujah suicide ladders.
Round 1: Merkins-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.
Round 2: WWIIs-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.
Round 3: Get-ups-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.
Round 4: Get-ups (other side)-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.
Mary:
Part 1: Lined up for an Indian run around soccer field.
Part 2: Circled up for two minutes of up-downs.
Announcements: Food pantry work this week. Donations for Thanksgiving.
T-Claps (Recognition): All 11 PAX. Great turnout and great effort from all.
Prayer: Family and friends of 4-year old that was hit by car.
I enjoy Qing a workout. It’s definitely a different energy in the middle of the circle! That being said, I’ve always avoided Crazy Ivan and Captain Caveman because the prospect of standing in a circle with no safety net (ability to run if you need extra stuff) has always been a little intimidating. So, I decided I’d pick up the Q at Caveman today because doing hard things you are intimidated by makes you better! If I can plan and pull off a Q then so can you!
EC: Dawgpound, Dumbo, Emeril, Quiver
FNGs: Not today!
Warm Up: Stretching and mobility exercises.
The Workout: 6 rounds of tabata with 45 seconds on and 15 seconds of rest. 6 exercises per round – Ballistic Curl, Mixed Grip Front Press Squat, Bow Draw, Plank to Angled Mace, Single Side High Hinge Row, Midget Cookie Pouch.
Mary: IC x15: LBC, Homer to Marge, American Hammer, Low Slow Flutter. We ended with some downward dog and pigeon pose.
Announcements: HSFC rescheduled for this Saturday.
T-Claps (Recognition): All you men getting after it today!
Prayer: anxiety, family of 4yo dealing with loss.
YHC took us out. It’s always an honor to lead you men. I’ll try to do better next time!
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:Â 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. Â Back to the kettlebells for a series of OYO exercises for 20 counts. Exercises were: Swings, Figure 8, and Halos. Â 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. Â Cusack the bells back for Mary.
Mary: 10 counts of Midget Cookie Pouches, LSF with bell, and Pickle Pounders. Â 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!
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
In FNGs: none
Warm Up: SSH, good morning, sir fozzy, R over L, five Burpee’s
The Workout: Taking turns caring the atlas ball (75 pounds) to and from. All others repeated rotating exercise with the kettle bell. Lawnmower, tricep extension, curls for the girls, clean and press, ground pounders, wonder bras
Mary: some core work
Announcements: Upcoming Ted talk. Encouraging others to volunteer to do a Ted talk.
Prayer: Â all spoken and unspoken
YHC took took the lead as the conductor of the pain train at Disney during this fine Gloom… Temps perfect at the start. Dahmer and YHC took off at 0505 for EC, true to fashion Nemo pulling in at 0507 and on the chase. Circled back to find 5 others ready to get their tickets punched.
FNGs: Nope
Warm Up: Quick mosey around the lot. SSH x30 IC. OHC x10, Good morning x10 IC, Leaning forward OHC x10, Seal Claps x10, Sir Fazio F/B x10, Pax Hold arms for 10 count’s x4, SSH x20 Smurf Jacks x10, SSH x10, Michael Phelps. LETS GO
The Workout:
Short mosey down to the bottom of the parking lot entrance. All aboard the pain train…
Bottom of the hill 10 BBSU’s, halfway up the hill 25 merkins return to BBSU’s x10. All the way up the hill to through the flag 25 merkins, back down BBSU’s x10, Halfway x25 merkins return and 10 BBSU’s plank hold for the 6 to finish. 25 Should taps IC.
Indian Run to our next stop. Line diversion into the smaller lot by the ball fields and find some curb. Together Fast Feet Step-Ups for 30 seconds. Recover. 10 Military Erkins on the curb. Repeato, back to the Indian Run.
Continue to the bottom of the stairs below the trailer classrooms. Diamond Merkin 11’s at the bottom and top- up the stairs to the left, down on the right.
Mosey back to the flag with time for Mary…
Mary:
Reverse LBC’s x20, Box Cutters x20, LBC’s x20, Freddy Mercury x20, Homer to Marge x10, LL/RL x10, Pickle Pounders x20
Announcements: Dahmer’s Ted Talk (+ recording) and the opportunity to jump into the agenda going forward.
T-Claps (Recognition): Nemo for being our 6th today. He shared his starting point (memorial day Murph) his ups and downs and his continued appreciation of accountability! Thank you for stepping up today Nemo!!
Prayer: POTS’ Mother and her COPD, Unspoken, YHC took us out