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Snatch is a favorite

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A little uncertainty heading into the workout with the health of the Q’s shoulder. No injury, just sore after jabbing a needle into it. Apparently there was some interest in Yoga, but no one spoke up so we relocated some weight.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Good mornings, SSH, Imperial Walkers, Hillbillies
The Workout: Consisted of building on previous exercises and creating a flow.
Tabata style: 45 on, 15 off for 9 minutes, alternating the exercise every minute.. 3 sets of 9 minute workout
Set 1: Clean, Kettlebell Swing, Merkins
Set 2: Clean & Press, Snatch, Jump Squats
Set 3: Clean & Press & Lunge, Snatch & Squat, Burpees
Mary: Stretching and finish with have a nice day
Announcements: Long Ass Run, Bacon doing Goggins Challenge, Update to Freed to Lead (What’s your story)
T-Claps (Recognition):
Prayer: Docs Daughter, Norm’s daughter and family, A client of Dahmer. YHC took us out

17 PAX Under the Lights for Ultimate Frisbee

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FNGs:  Welcome back Lipsync to the gloom (6 months).  None – but a very nice turn out in 60 degree weather on the 1st day of March; that wind though made a lot of us look pretty silly throwing and catching…
Warm Up:  SSH, Daisy pickers, Static Stretching (Cupid needs help)
The Workout:  9 V 8.  Lots of intensity battling the stiff wind in one direction; great defensive plays; lots of nice throws and catches too.  After each score, 5-10 count exercises were called out including burpees and merkins.
Mary:  Nope. The game exceeded 45 mins plus.
Announcements:  See Slack & FB; Freed to Lead is being updated….chance to send in an inspirational story.
T-Claps (Recognition):  All the PAX who helped out on Sunday morning moving items at Mama’s House.  Great leadership LED organizing everyone.
Prayer:  YHC took us out.Motor boatin’ has a medical test – hoping for a negative outcome; Praise for Gump and Gump’s new job!

Honored to lead! – Dauber

 

Senior Moment: 7 Respects at GP – Welcome Slapstick

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FNGs: Yes – welcome Garrett Riley, F3 name “Slapstick”…FV native, went to UNC Wilmington, married, has 18 month old daughter, first concert James Taylor, played RW in hockey growing up, loves the Hurricanes…see pic attached
Warm Up:  Discussed F3 mission and welcoming statement with Slapstick.  Had Sprinkler hang with him throughout the workout.  20 SSH, 10 daisy pickers, 10 sir fazio arm circles (f/b), 10 seal claps, 10 o/h claps, 10 hillbillies. Two laps around the tennis courts picking up the six.  Norm departed needing to get some miles in promising to join us for Mary
The Workout:  10 PAX partnered up; five got rocks and met the other five at base of hill.  Found semi dry area and began with 50 rep rock exercises (total) including curls for the girls, rut-ro’s, tricep, squats, wonder bra, bus drivers…the PAX rotated after one PAX climbed the hill, did 5 reps on the guardrails (dips, irkins, dirkins…) and then came back down the hill.  Called an audible after slippery conditions caused a PAX to fall on his bottom….audible to hop  the guardrail, jog down sidewalk and drive – back to the bottom of the hill.  Lots of great effort.  Had PAX move slightly to the left under the light held plank until five PAX retrieved another rock for some core work.  From our six, we did nipplers, straight arm extensions, 6 inch with rock above our chest.  Rinse and repeat.  Discussed F3 CORE Principles.  More core work including slap rocks, toe taps, WW I sit-ups….returned rocks to pile.  Mosey to tennis courts.
Mary:  Norm came in hot and joined us for some yoga that included pigeon,  cobra, table, various arm/leg stretches….have a nice day.
Announcements:  Q school.  New AO Saturday’s at Fleming (beta) – run 5-6 miles or ruck 3 miles.  Stay tuned.  Discussed Q responsibilities.  Discussed ID tags – YHC offered up a $10 coupon to one PAX (Endo) to purchase a Road ID.
T-Claps (Recognition):  Price is Right for bringing out numerous FNGs over the last few weeks at PT.  great work!

Observation:  7/11 men who posted this morning were 50 years or older.  AWESOME SAUCE!  RESPECT!

Prayer:  Bob Barker has new changes taking place next week…prayers for safe/smooth rollout.  I asked Norm to take us out.  unspoken. Thank you Norm!

2nd F at Stick Boys (Motor boatin’, Norm and Dauber….Buttermilk sighting)….Congratulations on new job Motor boatin’!

Honored to lead.  Nice to be back out after being on IR.  -Dauber

 

 

Good Luck Finding a Rock

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A nasty morning for a workout. But this is what we do for ourselves and each other. Caught up with Dauber at Red October for the warm-ups and Mary before heading out on our own adventures.

FNG’s: no sir.
Warm Up: SSH x 30, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Daisy Pickers, Imperial Walkers, Hillbillies all IC x 10.
The Workout: Moseyed over to the bottom of the circle to find a rock for the upcoming routine YHC had chosen. This was to no avail as the rock pile and most of the surrounding grounds of Mutiny were simply underwater or waterlogged. This would cause a change in expected course throughout the workout. YHC eliminated a bear crawl routine toward the end because it was just too muddy and rocks…we just wouldn’t be using those during the 11’s I had planned.

We split up into twos and completed some Meet Me in the Middle 11’s around the horseshoe in the parking lot. Each end of the horseshoe had the PAX completing either 5 burpees or 5 Mountain Climbers IC before running back and meeting in the middle for the 11’s part. The 11’s consisted of standard merkins and jump squats. Each time we met in the middle we would switch directions to run to the other end. We all got a fair amount of running in.

Next up with YHC’s bear crawl idea off the table for today, the PAX completed 3 rounds of 20 reps each, step-ups, irkins, and dips. The group headed over to the wall for a 20 ct. per PAX People’s Chair, followed by a 40 ct. Prisoner squats.
Mary: Dauber led Mary. 2o ct. IC LBC’s, various static stretches, and finishing with 20 ct. Box Cutters.
Announcements: F3 TedTalk tomorrow night regarding crucial conversations. Needmore Ruck will add on roadside and parks cleanup after the ruck Sunday. Show up to give back. Q School, next Sunday the 21st at 3:00 at Womble.
T-Claps (Recognition): Beating the fartsack even after looking out the window.
Prayer: Kids going back to school today including Norm’s daughter for the first time since last March! Norm took us out. Honored to lead and glad to have a few strong PAX out there with me.

Red October for One

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PAX:

FNGs: none
Warm Up:  joined FannyPack and Mutiny PAX with SSH, Fazio Arm, Seal Claps, Overhead claps, Daisy Pickers, Imperial Walkers…
The Workout:  Multiple arm (tricep/Bicep) stretches on TRX; single leg squats; Lots of kettle bell work including swings, single arm swings, squats, rut-rows, lawn mowers, farmers carry, side lifts, lunges; on the yoga mat for stretching, planks, pigeon, leg lifts.  80s Rock kept me company
Mary:  Joined Mutiny PAX for 20c people’s chair; prisoner squats, seated leg stretching , LBCs, box cutters, have a nice day
Announcements:  Ted talks, Hilltop-Needmore Ruck/Road clean-up; Q-School – check socials
T-Claps (Recognition): Brave PAX for coming out this morning in 35 degrees, moist, foggy weather
Prayer:  Norm took us out

Honored to lead- Dauber

No Lack of Mumble Chatter at GP

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FNGs: none BUT Welcome Back Kotter:  Motor Boatin’!!!

Warm Up: SSH, Good mornings, Daisy Picker, Imperial Walker, Hillbillies, Sir Fazios, Overhead claps, Seal Claps

The Workout:

10 PAX shared in the best mumble chatter in SW Wake; Great to see @Abe (HC) @Bobby Boucher and @M4LIFE join the GP regulars of @Shredder @Gump @Forceps @K I T T Y L I T T R @Farva Lots of rocks with moseying trying to find some shelter. Boom box provided some 80s Rock. Lots of hard work in 33 deg F, wet, moist conditions with a bunch of laughs. YHC got a mouthful for sure. You had to have been there.  John Cusack from rock pile to road; lunges, overhead press, curls for girls; found our way to a shelter on moist ground – more exercises but quickly moved to a basketball court.  Rotated through multiple exercises including slap rocks, GP, toe taps, squats, rut-rows, wonder bras.  Mosey behind the school to the front and camped out under the awning for lots of rock exercises on our six.  Nipplers, chest presses, 6 inches, American hammers to name a few.

Mary:  Mosey back to the flag.  Stretching, good mornings….

Announcements:  See slack and FB; Ted Talks; Q-School; First aid kits – need help calling on local HS businesses (see Dauber)

T-Claps (Recognition):  all the PAX who showed up in this wonderful weather

Prayer:  UNSPOKEN, Political leaders, Those impacted by Pandemic; Injured PAX.  YHC took us out.  Honored to lead. – Dauber

 

LipSync’s comeback concert – Let’s get CARDIO and BENDY

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Warm Up:

  • Run 1 lap around soccer field
  • SSH
  • Good morning’s
  • Daisy pickers
  • Windmills
  • Arm circles
  • Imperial Walkers/Hill Billy’s

The Workout:

  • Go to rock pile
  • Line up with rocks
  • Cardio Laps (An option for those wanting more strength training – Roll the dice as many times as possible while the rest of the group does the cardio laps):
    1. Curls for the girls with the rock, high steps to designated spot, 5 merkins, mosey back and plank until the 6 returns
    2. Ruh Rows with the rock, grapevine to designated spot, 5 merkins, mosey back and plank until the 6 returns
    3. Dice roll with exercise
    4. Overhead press with rock, butt kickers to designated spot, 5 merkins, mosey back and plank until the 6 returns
    5. Dice roll with exercise
    6. Triceps extensions with the rock, high skip to designated spot, 5 merkins, mosey back and plank until the 6 returns
    7. Dice roll with exercise
    8. Curls for the girls with the rock, fast mosey to designated spot, 5 merkins, mosey back and plank until the 6 returns
    9. Dice roll with exercise
  • Bearly curling and curls for the girls in the parking lot
  • Return rocks and mosey to tennis courts

Mary:

  • A Dauber Yoga session for the soul

Announcements:

  • Q scshool coming up

Prayer:

  • Those being impacted by COVID and Candice’s recent cancer diagnosis

Now for Something Completely Different (well almost)

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FNGs: None 

7 HIMs posted to GP on a cold but dry morning.  YHC brought the music box & discs.  Sadly Gump wore his Tampa Bay jersey and beanie (that guy) to support “Tompa Bay.”

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), Arm stretches, 20x3ct SSH.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, Rock Spanks, Single arm Merkins (both sides), Rock Press (3 sets), 10×3 ct Rockies, 10x3ct Box Cutters

Mosey to the disc golf putting green

Heavy Discs (Something different):

3 discs in play at all times. PAX take turns putting while rest exercise. Round 1: SSH – don’t stop till someone makes it (that took forever – THANK THE LORD FOR KITTI LITTR).  Round 2-38 were more of a free for all with PAX lining up on each side to keep the discs moving (minimum of 10x3ct of each exercise).

Merkins x2, SSH, Plank Hold, Squats, Chilcutt Planks, Lunges, Emperial Walkers, Hillbillies, Pickle Pounders, LBCs, Moroccan Night Clubs, Freddie Mercury, Monkey Humpers x2

4 minutes of Knee Wall of Pain:

20 Step Ups, 20 Dips, 10 Erkins, 10 Step Ups, 10 Dips, 5 Erkins

Announcements: Mama’s House moved (so much for the new driveway), HIMs running Uwharrie and some dozen donut race, Looking for businesses to support the HSPD fund raiser for 1st Aid Kits,  Wilmington Race moved to April.

Prayer Requests: For our country, injured PAX, Noah’s Arc & his M, YHC asked for prayer through the grief therapy process.

2nd F @ Panera

Burpees are NOT a Stretch!

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Brisk morning at Awesome Possum. YHC had no idea what to expect for my first Q at the Trot, but coming over the hill and seeing some FNGs made it something special! Norm and Martini stayed for warmup then hit some miles and were back in time for COT.

FNGs: Yes! Endo, False Start, SIR Shanks-a-lot
Warm Up: Warm-o-rama with SHHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Hillbillies, Newton’s Cradle, Michael Phelps
The Workout: Event 1 Rock Ping Pong: Partner up with one rock and line up at the edge of the parking lot. One partner performs the exercise then starts pushing the rock across the parking lot. Other partner takes a lap around the tennis courts and meets the partner on the other side. The goal is a competition with your partner for the end position of the rock. Exercises were 20 each curls for the girls, triceps extensions, overhead press.

Event 2: Survivor Series: Start with a round of exercises and each round vote off the group’s least favorite. Starting exercises were 20 each merkins, fire brigade lunge, turkish get-ups, star jumps, Carolina dry docks, squats. Order of eliminations round 1: turkish get-ups, round 2 (oh shoot we’re out of time): merkins and star jumps, complete round 3 with the last four.

Mary: Let’s see who’s still with me. Silent count Mary. Q leads the cadence but no total count. Anyone that stops over or under, add on 5 exercises. 20 each box cutters, LBCs, Homer to Marge

Asked POTS to lead some stretching while I grabbed my phone for name-o-rama. I come back to find everyone doing burpees. Honestly… privileges revoked POTS!

Announcements: Super Bowl squares for HSPD First Aid Kits
T-Claps (Recognition): I saw solid efforts by Endo, False Start, SIR Shanks-a-lot.
Prayer: Roger Roger’s family friend battling breast cancer, Country and leaders, Gamecock’s daughter’s 3rd birthday, WCPSS in person classes

6 V 6 Ultimate at Ting under the Lights

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FNGs: none
Warm Up:  SSH, Good am, Frankensteins, static stretches
The Workout:   Very fast paced game with lots of scores resulting in many 10 c exercises including merkins, monkey bumpers, ssh, LBCs, etc.  Very intense at times as we heard tremendous cheering support from the PAX jogging at PC.
Mary:  OYO
Announcements:  Super Bowl Squares fundraiser – See Dauber on slack/FB
T-Claps (Recognition): All the PAX for taking the red pill, running through the 32 degree temps; thankfully the rain held off
Prayer: PAX injured, UNSPOKEN, US leaders, military; YHC took us out

Super exited to be back in the gloom under the lights; honored to lead men. – Dauber