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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!

If I had known we would stop early, I would have done more squats…

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It’s been a few weeks since I took the helm at Disney. I have had some ideas rolling around and my Q-Plan kept getting pushed based on some great leadership stepping up to fill the Q-Sheet (including Bobby Dahl’s VQ which was brutal). Given the recent postings that kicked off around mental health and PTSD awareness I thought we should incorporate some of that into the beat down. So… We took a friend along with us for the ride today (about a 30lb rock) and we did a shit ton of merkins.

FNGs: NOPE
Warm Up: Quick trip around the lot to circle up. SSH x25, 5 Burpees OYO, Imperial Walker x10, Good morning x10, Daisy Picker x10, SSH x15
The Workout: Bataan Death March – But we’re going slow and low and carrying our friend. 1st man out with the rock and mosey along to exchange with the first person in line. Repeato for almost a mile to the half-circle behind the school.

Count off in 2’s and pair up.  DORA 200 LBC’s 400 Merkins, 600 Squats…..Partner splits first and taking a loop up the stairs and across the trailers with 2 stops before back down the other stairs to return to your partner. 1st stop 10 merkins to the corner past the top of the stairs another 10 merkins back to your partner.  After the first loop around the rock was brought into play. It was exchanged through each group so everyone could get a turn carrying it around. Because of time we had to end early, which I know everyone was not happy about… Nemo – not knowing I was gonna have to cut us off early said he would have done more squats if he knew. Ha. Q knew that this was a risk going in of not being able to finish but also wanted to see how far we could get.

Return with the rock for Mary.

Mary: Homer to Marge x10 RL, WWI x10, WWII x10, We’ll call this one The Crotch (basically your soles of shoes are touching and knees folded out, laying on your back. You reach forward using your abs to move your hands from over your “cup” forward.) x10 and then hold as directed by the Q x10 + 5 holds, LBC’s x10 IC, Iron Cross x10, A standing crunch x20.  HND.
Announcements: “Q Swap” starting 8/10 – opportunity to show off between Fuquay and Holly Springs. Mookie to post details soon.
T-Claps (Recognition): Welcome back Kid Cracker! We’ve missed you. Also – POTS – Dude sprinted up the lot hill to Mary hauling ass and carrying that rock over his head.
Prayer: Full House’s extended family, Hump from F3 Raleigh and his M as they are going through some birth complications.

Crossing the Aisle

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Bringing people together is important.  We each have the power to unite or divide. Men, in particular, have an opportunity to bring people together. Our families, our co-workers, neighbors, and friends. Sadly, a lot of guys go it alone and don’t engage. I’ve been there.

One way men get together is through competition (usually proceeded by smack talk, then usually followed by the smack down) and cooperation. Well, we had all that and more going on today. You see, there has been a lot of smack talk between R4TJ and TBD here lately. These co-site Q’s apparently inherited a beef that goes back.  Well, YHC decided to cross the aisle, plan a small convergence of sorts, and plan a competitive Thang for us to come together, workout, and have some fun before the smack talk re-ensues.  With both site Q’s negotiating the plan and timing, we were ready to roll.  14 pax from TBD rolled up on 8 pax from R4TJ on the parking deck to get squared away. There was an additional, 5-6 R4TJ pax that had “other hills to climb”.

EC: YHC solo.
Warm Up: Told the fellas I wasn’t wearing gloves cuz I didn’t want to hear R4TJ complain about it for the limited ground work we’d do. Circle up for SSH, Good Mornings, Windmills, Squatted Seal And Overhead Claps, Moroccan Night Clubs, Annie’s, and Frankenstein’s. Mosey the .6 mile over to the parking deck. Picking up the six before crossing Main.
The Workout: Thang 1 was meant to be for my crowd only. SSH in circle, then a Guantanamo style 45 degree side shuffle down the line and a plank hold hop down the line.  Alternated position every 3 or so pax.  Just happened to finish as R4TJ arrived.  After a quick count off, rules of engagement, etc. YHC decided to partner up mixed teams of R4TJ and TBD pax. YHC planned beforehand that if we couldn’t match numbers to compete… we would cooperate and compete. 2 teams… 3 points to be won. All pax in a parking space on their six.

Thang 2: 1 pax sprints wall to wall and back to their spot. All other pax await their turn to run by doing WW1. In the end, 1 point was awarded to team that finished sprints first. 1 point for most cumulative WW1’s. 1 point for team who could calculate their WW1 total the fastest. This fella named McNugget is crazy fast and closed the distance. Halftime result- 2-1 for team 1.

Thang 3: Down below to the underworld for last man standing BTTW. Turns out, 4 minutes and 8 seconds declared a winner. Team 2 awarded the point, but crazy cheers, coaching, and valiant effort put in by all. We finished in a 2-2 tie.
Mary: Mosey back to the TBD flag. Laughs were had, encouragement happened, we got loud downtown in the early morning, men worked out. It’s really all that YHC hoped would happen this morning. F3 can be fun too. #morethanaworkout
Announcements: Mulch continues, Sign up. Mookie will be reaching out to site-Q’s with info about Q swap in the coming weeks. As per Banana Seat, try to get out in the coming weeks to AO’s you usually don’t frequent.
T-Claps (Recognition): Cupid for being agreeable to arrange this idea of mine. Goldilocks apparently made a return to the gloom?
Prayer: Unspoken, those in recovery.  We are thankful.  YHC took is out.

Did Bambi Smell my Farts???

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Four PAX sauntered out on EC ready to improve their mile splits, while feeling like they were wearing a sweater with the thick blanket of humidity.  Shamwow was quick to point out 3 deer about half a mile in as soon as YHC let four very timely farts from his nether regions, Dahmer laughed with amusement as the deer ran off.

9 Eager PAX began warmup, not realizing what YHC had in store, lap around the soccer field and then back to the parking lot for some good mornings x 10 count, daisy pickers x 15, SSH x 20, Fazio arm circles front and back, moving into overhead clap x 10 and then IW’s x 15.

YHC intended to have the Indian run up to go straight to the big parking lot via passing by the abyss, until Nemo happened to pipe up and wondered why we weren’t stopping.  Indian run train paused to let the passengers off for a DORA, two men teams 50 merkins, 100 LBC’s and 150 squats with alternating partner running down for 5 x star jumps.  Post completion of DORA, PAX headed back aboard the Indian run train to head to the originally intended target, big parking lot.

Arriving at the lot DB asked what they did to piss off YHC, nothing, just wanting to serve up a beat down :).  PAX then moved into 4 corners in the lot – two teams – all staying together for 10 x wide grip merkins at corner 1, 10 x lunges at corner 2, 20 mountain climbers IC at corner 3 and 20 prisoner squats at corner 4, rinse and repeat.

All once again hopped on the Indian run train to head to the benches for alternating irkins, dirkins and dips x 10 while other group did 15 x shoulder taps in cadence.  PAX hopped on the train for the last stop back at the soccer field for Mary.

Mary started with 10 x american hammer, 15 x box cutter, 10 x 6 inch leg lift, 10 x low slow flutter, 15 x reverse LBC and 10 burpees courtesy of POTS.  Train came to a stop with have a nice day.

Announcements: Deadbolt 6 year anny at Cletus tomorrow, new job for Bobby Dall, Derrick Davis run sign up, and a special Happy 38th Birthday to Dahmer.

Prayer requests: Crablegs, family of Clay (Roger Roger’s neighbor) who lost his battle with cancer and Flanigan for minor cardiac procedure.

T Claps: All PAX for putting in some sweat equity this morning

 

JUL, 8 2020: 3RD F LEADERSHIP MEETING

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EC: ShamWow!, Dahmer, Pikachu, Bernie, Aquaman, Abe, YHC

Updates:

  • Golf Tournament for HS Food Pantry is likely postponed.
  • Auction for Megs Smile has been cancelled for 2020.
  • HS Food Pantry appears to be in a good place – no new updates or needs today.
  • No specific updates from Mama’s House
  • #acceleration saw an uptick during early months of Covid.  Has quieted lately.

Ongoing \ New Business:

  • Should look for an update on adopted roads, prepare to support – LED / John Deere
  • Bass Lake Mulch Project – Weekends into August (0.4 miles completed)
    • Bring an FNG
  • Continue relationship with FiA, invite to Bass Lake depending on turnout from F3
  • Open questions – what should we be doing in terms of Covid support?
    • Be mindful of PAX in workouts and meet-ups where possible
    • Consider opportunities for outreach
    • Dahmer to send out another open invite on Slack and FB
  • Welcome Bernie as our latest 3rd F site Q
  • Discussed the topic of diversity in all forms for South Wake.
    • Are we doing enough?
    • Are we making ourselves approachable and truly “Open to all Men”?
    • How might we introduce the group to different men to truly represent Holly Springs and ensure we are well rounded?
    • Bernie to setup some initial meetings with a contact that specializes in similar efforts to improve on this front.
  • Shredder to take a look at insights gathered from the 3rd F survey at the beginning of the year
    • We will deermine the most prominent topic and turn it into a conversation/Ted talk/presentation/SOMETHING
    • 3rd F Site Qs will take on the first and generate a list to assist in IDing the 2nd, 3rd, 4th, 5th, etc group to present with possible topics.
    • Target is to have monthly, orchestrated topics, that are peer led – idealy by Shield Locks or any group of PAX with a passion for the topic.
    • Should hopefully make it fun, approachable, and be out of the box

Announcements:

T-Claps (Recognition):

  • Breach for RuckedUpToCorona
  • ShamWow! for his leadership in support of Skidmark’s family
  • LED – Adopt a Highway in FV
  • PAX that have already jumped in to help mulch Bass Lake.  Keep pushing #HIM!

Prayer:

  • Aquaman took us out – Prayers for all PAX and especially those that have found themselves in some form of distress based on current events.  May we all look to each other for support and that we find strength in a higher power / purpose.

Do that on your own time

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FNGs:none
Warm Up: good mornings, windmills, bat wings
The Workout: Pax Indian ran along a path from the hill to no where to the greenway to nowhere with a total of 4 stops – hill, loading dock at HT, Wells Fargo and greenway. We traveled down and back rolling the dice 2x at every stop. 5 bonus burpees for doubles.

We were only supposed to do the double 5x but got 6. I corrected my mistake on the 7th which started the mumble chatter. YHC quickly ended that letting the PAX know they could do whatever they wanted at 6:15 but until that time I’d continue calling the shots. That EC run to end our Rune might have added some salt to the comment…

Mary: homer to Marge, low slow flutter
Announcements: mulch. July 4th workout (earlier today since I’m so late with this BB)
T-Claps (Recognition): all those that RUINED their legs this month
Prayer: addiction and recovery, front line workers

Angry Teenage Music

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The 5 day Q Tour made its last stop at Crazy Ivan where the deck of cards told us what to do, we couldn’t quite find all the Jokers, and where heavy music was played again as promised. 5 strong men joined YHC in the underworld to move some kettlebells and kick off the holiday weekend! Before we started, Dawgpound made mention that we should field trip it upstairs to the outside of the parking deck where the air circulation was better. YHC denied that request… this is the underworld! Buford took notice of the playlist of heavy tunes very quickly and mentioned it was for angry teenagers. YHC’s response, “yeah, or angry 40 year old men…let’s get going”.

EC: YHC

FNG’s: None
Warm Up: Good mornings, Fazio Arm Circles, Hillbillies, Willy Mays Hayes, Imperial Walkers, SSH.
The Workout: The deck told us what to do.  The timer was a pax going over to the wall to do BTTW for a 20 IC self count. Exercises were AMRAP while the timer pax was gone. YHC split the deck in to 2 rounds based on time, so we spent about 18 minutes in each series.

Round 1: Spades (Swings), Clubs (Clean/Jerk), Hearts (Bell Merkins), Diamonds (Lawnmover rows) Jokers (burpees… joker only got us once this round)

Round 2: Spades (single leg deadlifts), Clubs (Figure 8), Hearts ( Boobity Boobitys), Diamonds (Halos), Jokers (Absolutions).  Once again… Joker only got us once even though YHC threw two extras in the deck. Go figure… When finished we turned over the next card…Joker

Mary: Midget Cookie Pouches x 30, Midget Live Handles x 15 each side, Curls for the Girls x 10 each arm, LSF with kettlebell x 20.
Announcements: Sign up to mulch.  Dawgpound And Emeril will be doing a Steel Mace workout in the parking deck every Tuesday starting next week.  Non official AO, but come get stronger!
T-Claps (Recognition): My ShieldLock brother Tetanus, for hitting his first 5 pack while coming to all my Q’s this week.  That’s what it’s all about brother.
Prayer: Those traveling, our nation, our leaders.  Pax in recovery and freedom for them.  YHC took us out.  Thanks too all pax who came out to support my Q’s this week. Thanks for taking the ride with me!

Fully Involved

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A pax came in a terrible mood and left feeling encouraged… maybe it was the burpees. Another pax gave blood yesterday and struggled at times but was asked several times by his brothers if he was alright. Another pax completely hauled ass up the Abyss and was met by pax willing to finish the mosey back to the flag and pick up his six when he was running low on gas. Guys finished SSH’s for the opposing team to pick up their six. Several guys including YHC grind out the workout despite aches and pains and limitations. At the end, a pax needs a kettlebell for tomorrow and like 3 pax talk about how to get him one and 1 gives him his own kettlebell out of the trunk.  All of this and more examples like them happened at Disney today…plus…we worked out.  Why did this happen? Because this is F3. Its great how a beatdown can help us help other brothers and be our best more than just physically. It was my honor as Q today to help set the stage for that.

EC: Mookie, Dawgpound, Shamwow!, Dahmer, Fanny Pack

FNG’s: Today would’ve been a good one for it
Warm Up: Good Mornings, Windmills, Chinooks, Frankenstein’s
The Workout: Split into two even teams for whole workout.  A little competition goes a long way! Teams Burpee Indian run around the soccer field in opposite directions and back to the flag. Team 2 wins! No penalty yet…mercy given during round 1.

Next, teams burpee Indian run to the large lot where the challenge is a 4 Corner stack up.  5 dirkins, run, 5 dirkins, 10 squats, run, 5 dirkins, 10 squats, 15 irkins, run, 5 dirkins, 10 squats, 15 irkins, 20 SSH IC. Team 2 wins again. Penalty is 5 burpees while winners plank hold. Not too bad..,

Mosey to the abyss. Each team on each side of the stairs. Teams send 1 pax at a time down the stairs, 5 star jumps, and back. While pax at the top complete an AMRAP exercise called by YHC. When each pax returns, exercise changes. We did two rounds of the whole team line before finishing.  Exercises were: merkins, squats, Freedom Hammers, Shoulder Taps, lunges, WW2’s, Nipplers, squats, LSF’s, Diamond Merkins, Lunges, and Freddie Mercury’s. All pax came out of the Abyss alive and Team 2 edged it out again. Penalty was 10 burpees with the winning team doing a squat hold.  Then we all did 5 burpees because even though we were two teams, we are all brothers in F3. Burpee Indian run back to the flag where there was ample picking up the six. Lots of smoked pax led to quite a broken line.  But, nevertheless, team 1 finally wins.  Shamwow! Calls 10 absolutions upon team 2.
Mary: H2M southwake style, 15 each side, 5 burpees, 15 Box Cutters, 5 Star Jumps, 15 Pickle pounders. It was a great day!
Announcements: YHC has the Q at Ivan tomorrow to finish the 5 pack Q with EC.  New AO in Garner in lieu of Detox.  Hardy will be the very first F3 ninja warrior.
T-Claps (Recognition): All the pax today… did you see above?
Prayer: FloJoe wife got a good gig, Quiver’s friend with ALS. Shamwow! Took us out.

Got what the body needed

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EC: Dawgpound, Emeril, Red
FNGs: None
Warm Up:

We took a field trip to the top of the deck. The music was playing at an appropriate level. I know cause Buford commented on it. It was nice on the top deck. Nice breeze and a nice view.

We circled up and this is where we stayed the whole time.

Some stretches where done. Oh, you want to know what stretches we did. Well, you should have been there. Okay fine. First, we rang out the shoulders, then some spinal twist. Into some barrel rolls. Followed up with some good mornings. I cannot remember everything today. The Creme Brulee donut is hindering my memory before 7:15 in the morning.

The Workout:

8 sets of 20 seconds on 10 seconds off. 30 seconds between exercises.

Alternating Swings
Boobity to Boobity
Kneeling Clean to Press
Halos
Midget Love Handles. It was supposed to be snatches, but I was whooped. I should have done the snatches. Sorry guys for not doing the snatches.

The Finisher:

2 to 1 Jack Webs. Push-Ups on the Bell to pressing the bell. Started with 10 pushup/20 presses and worked down to 1. This was a good finisher. I’m still holding onto one finisher, but it isn’t RUNE friendly. Guess what we are going to do in July guys. Anyone? Anyone?

Mary:

LBCs
Homer to Marge
Toe Taps

Announcements:

Mulch at Bass Lake

T-Claps (Recognition):
Prayer:

Crab Legs

Tweedle Dee and Tweedle Dum Takeover

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The mouse was away so two of the misfits from Alice in Wonderland were in charge. Tweedle Dee and Tweddle Dum grab the reigns.

FNGs: None today
Warm Up:

Got into an Indian run to head to the warm-up location. As we proceeded on the run we noticed the current pathway was roped off. This resulted us in turning around and running pass the abyss. This turned out to be a good thing. We were able to check out the wait time. Only 5 minutes. What a great day this was going to be.

Made it to the parking lot on the other side of the baseball field.

25 Side Straddle Hops
Bat Wing With Randy’s
Fazio Arm Circles forward
Fazio Arm Circles backward
Seal Claps
Overhead Claps
Randy’s
Good Mornings

It was time to get back in the Indian Run and head to the abyss. We were concern that the wait time was increasing. The queue for the abyss is nothing like the queue for Peter Pan’s flight. So we had to hurry.

The Workout:

We split up into two groups. Group one started with the exercises up top and the other group went down the stairs first.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

Now it was up for Tweedle Dee to take over. We all got into the Indian Run to hit up a new ride “The Tilta World”.

Pax found a partner for some bear crawl dora. Each group went to a small island. As one pax bear crawled around the island the other pax did the exercises. 100 Merkins, 200 LBC, 300 Squats.

As pax were riding “The Tilta World” Tweedle Dum received notification that the abyss was up to a 40-minute wait. This meant we wouldn’t get to ride it again today. Though as we proceeded with 15 minutes to go Tweedle Dum got a notification that 13 Fast Passes just opened up. We grabbed them and Indian Run to the abyss.

Once back at the abyss we did the same exact ride as before.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

This time coming up the stairs was a lot harder than the first time. The PGUSJs did not make getting up the steps any easier.

After this was all done we headed back to the starting point.

Mary:

Tweedle Dee took over with Mary.

Homer to Marges South Wake style was done.
Big Boy Situps
Have a Nice Day

Announcements:

Sign up for Bass Lake. 2.3 miles to go.

T-Claps (Recognition):

Prayer:
Praises to Flojo’s wife for finding a job
All addicts struggling.