Tag Archive for: Dauber

15 PAX at the Trot – GOOD TIMES!

/in /by

FNGs:  Welcome Gary Cunha – 90120; a native of CA.  Learned about F3 after meeting Darby at the opening of Crooked Creek Park in FV.

EC:  LED,  Farva, Fonzie

Warm Up:  So excited to be back at the Trot.  Lots of fist bumps and smiling faces as we circled up in what Noah’s ark called “Perfect Exercise weather” – a balmy 55 degrees/overcast.  Flag was planted, no FNGs at the start and we began a mosey around the tennis courts to the snack shack.  Heard some “oh craps” as a vehicle entered Action Park. Wasn’t sure if it was a PAX, an FNG, or other.  16-bit had a similar experience at an AO when an unidentified car showed up and loitered for a bit before taking off.  I was alerted we indeed had an FNG and circled up for the warmup.  Welcomed Gary Cunha, gave the F3 disclosures and began the following exercises:  25 SSH, 10 good am, 10 Don Quixote, 10 Daisy Pickers, 10 Sir Fazio Arm Circles, 10 Overhead Claps, 10 Seal Claps.  A thought occurred to me to have a PAX keep an eye on the new PAX – Gump must have been on the same page and shadowed him making sure he was doing OK.  Just a suggestion going forward to have a PAX (perhaps the one who brought him out if able) stay with the FNG throughout the workout.

The Workout:  I had hinted at rocks, hills and a possible field trip during a pre-blast.  Wanted to give Gary a nice introduction to F3 and headed to the edge of the grass for Jack Webb’s 1 merkin to 3 air presses to 10 count.  FUN!  Recovered to the short wall for 10 step ups on each side (L/R) OYO.  Mosey to the snack shack for 15 ic People’s Chair followed by 15 BTTW ic.  Rinse and Repeat but increased count to 20 but had Gump and Farva call out the count respectively.  Mosey to the road for the following exercises:  Frankensteins, Gate Openers, Bear Crawl, and Karaoke (L/R) to the parking lot.  Mosey to the hill.  At base of hill, 10 Prisoner Squats.  Great mumble chatter continued.  Bear crawl up the hill on newly cut grass (NICE!).  At the top of the hill, PAX completed 10s of derkins, erkins and dips on the guardrail.  Hopped over the guardrail and jogged to the far corner of the tennis courts to pick up a medium sized rock.  And there’s always one guy who does not know what medium means.  More to follow.  John Cusack to the newly lit white lights.   5 burpees OYO.   Circled up for a bunch of rock exercises,  some single count, some exercises in cadence.  Had the PAX rotate, 1, 2 or 3 places after completing an exercise.  These are the exercises we executed (not in exact order):  curls for the girls, tricep extensions, overhead presses, rut rows, reverse bicep curl (please explain what this is to Gump), goblet squat, bus drivers, slap rocks from plank, toe tappers, ground pounders.  Somehow we got on our six; I called on the “Respect” PAX for exercises on our six.  Boat canoes, WWIIs, 6 inch, Chest press, tricep press….John Cusack back to the rock pile.  Jog to tennis courts for Mary.  That one “medium-sized rock” was a friggin’ challenging!  Way to push yourself PAX!

Mary:  Core exercises including box cutters, low-slo flutters, homer to marge, pickle pounders, Freddie Mercury, and yoga stretches including Runner’s, Pigeon, Child pose, DDog.  Focused on the word OPPORTUNITY (saw on Slack – thanks Mookie).  Reflected on M, Tues.  what can we do better today and rest of the week as husbands, fathers, workers, etc.  Have a Nice Day – Silence for 30 seconds.

Announcements:  New AO Prison Yard (great job Breach); New roadside F3 signage “Adopt a Highway” clean-up opportunity (Great job John Deere); See Slack/FB for other announcements.

Learned about Gary, a USMC vet, a VA social worker, originally from N. Hollywood.  Names of Smog, Hollywood were thrown out but 90210 stuck!  Welcome!

T-Claps (Recognition): EC PAX!

Prayer:  Yosef’s? son with broken femur, PAX with alcohol/substance abuse, Quiver’s wife, other SPOKEN and UNSPOKEN prayers.  YHC took us out.

Great to be back at PT; long overdue.  Honor to lead.  Double D has given 90210 three weeks before he steps up and takes over at Q.

 

2nd F at Stick Boy

Prison Yard Debut 2/13

/in /by

Pax of 8 got stronger for the official debut of The Prison Yard

Dauber, Double D, Sprinkler, Ball Drop, Banana Seat, New Mexico, and FedEx with Breach on the Q

Warm Up: Jog around the parking lot then circle up for 22 rep count of SSH, Frakeinsteins, Imperial Walkers/Hillbillies and Good Mornings.

The Workout:

6 Sets of 3 Exercises with 15 seconds of rest between each set

Set 1 ( 15 Squats, 15 Merkins, 15 Mountain Climbers )

Set 2 (12 Shoulder Taps, 12 Plank Jacks, 12 Up and overs)

Set3 (12 Thrusters, 12 Lunge jumps, 12 Biceps Curls with the pain sticks)

Set 4 (15 V-ins, 15 LBC’s, 15 WWII’s)

Set 5 (10 Irkins, 10 Dirkins, 10 Dips)

Set 6 (Start with 6 burpees and increase 1 burpee each set)

Announcements: Double D mentioned the Appellation trail opportunity Check slack for details)

Prayer: Go out and be kind to people, prayers for Fram as his wife as they get ready to welcome thier new daughter to the world.

TRX at Tea Time

/in /by

FNGs:  None

Warm Up:  With 30 seconds to spare,  planted the flag and gave fist bumps to the three PAX who joined me coming out in the dark 60 degrees for a nice little Murph.  Pikachu was concerned about my whereabouts calling me in 1858.  I was delayed due to parking issues with teenagers at my home.  Regardless, I came in hot behind Dusty and we jumped into a quick warm-up.  Exercises included 10 c of SSH, Don Quixotes, Seal Claps and O/H claps.  Static stretching.

The Workout:  1 mile

100 pull-ups

200 push-ups

300 squats

1 mile run

Introduced a new box of TRX straps offering a modification for pull-ups and push-ups. (Thanks Pikachu for helping me set-up.)  Also broke out the Pandora on the big iPad and played some today’s country.

Mary:  Pigeon poses, static stretches.

Announcements:  5K run (See Slack/FB – Skidmark); Long-ass run at ATT coming up – please support

T-Claps (Recognition):  Fanny Pack for announcing a 9-pack commitment this week  Good luck brother!

First time Fanny Pack came out to Tea Time.  He ended up doing sets of 10, 20, 30.  Huge.  I think he was asked if he would come back and he replied, “I ain’t coming back.”  He clarified later mentioning double posts.

Prayer:  Unspoken; PAX looking for new work/opportunities; PAX injured; Prayers of Thanks for God’s grace and blessings.

Dauber took us out.

Honor leading.  Always enjoy Tea Time.  Consider Q’ing and giving Dusty a break or at least some company!

 

F2 at Black Bottle (Dauber buying). Good mumble chatter about running, training, races, goals, etc.

Something New

/in /by

SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out

Greenhouse Build @ HSFC

/in /by

PAX of 9, including 3 2.0s, assisted aspiring Eagle Scout Griffin assemble a greenhouse for the Holly Springs Food Cupboard. Great work out there men! This wouldn’t have happened today without F3 (we were the only builders besides Griffin’s father).

What we did today matters. What we did today will have far reaching impact in our community. I can’t begin to imagine how much food will be grown to feed our neighbors over the life of this structure. We also had very productive conversations with volunteers at the HSFC about additional ways we can continue to support our neighbors.

We will be designating one Saturday a month this year for a project at the HSFC. We are also exploring the option to host a golf tournament as a fundraiser. We will continue to make a difference in this community because we are an organization of selfless leaders poised to serve those who need it. Remember – it’s more than a workout…just show up!

Lots of 24 Reps Honoring Kobe in the Pouring Rain

/in /by

FNGs:  None

Pre-blast:  YHC wanted to honor a legend of the NBA, gone too soon, after seeing a bunch of tributes in CA last week while on a business trip.  I saw the forecast for 90% rain with temps in the low 60’s.  I knew there was a shelter at South Park but my F3 planning I did earlier looking up some new exercises were to be – better experienced in the elements.  The Black Mamba would have wanted it that way too.  I asked the PAX to come prepared for rain.

Warm Up:  Rolled up into the parking lot and recognized the Chocolate Fix bumper sticker on Modify’s car.  I had hoped he would be there since this AO was his baby.  Three more vehicles arrived filled with waves, fist bumps and smiles from Noah’s Ark, Sprinkler and Norm (who made it just in time as the clock struck 530 am).  A couple of PAX reminded me of the shelter option.  I politely declined and had the PAX jog to the basketball courts peppering them with Kobe stats for the next 20-30 mins.  At half court, we did the following exercises in 24 cadence counts:  SSH, seal clap/overhead clap combo, monkey jumpers, Don Quixote, Sir Fazio Arm circles.  Recovered with 24 merkins in puddles.

Lakers at Wizards 12/2/15

The Workout:  Found a new Indian run called the Mamba (it was just meant to be I guess) where PAX run in between brothers back to front.  I had calculated a nice 1.5 mile (total) run on the sidewalk of  S Judd Parkway SW.  The weaves were a bit dicey going on and off the sidewalk on to the wet/muddy turf so I called an audible having the PAX run and pass on the Right for safety halfway through the run.  Along the way, PAX executed 3 sets of 8 burpees OYO commemorating Kobe’s two uniform numbers.   I do not think the PAX were impressed with his stats but the idle mumble chatter led to some laughs and threats of throat punches.  We were jelling as a team!  Yay!   We found ourselves back at the basketball court and began 4 corners.  Four corners consisted of:  10 plank jacks ic, 20 monkey jumpers ic, and 30 squats.  The last 40 in the final corner was BTTW with each PAX counting ic to 8 for a total of 40 count BTTW – that sucked btw.  (I initially wanted single count; glad we did a 4 count). The PAX lunged, performed Frankensteins, bear crawled and karaoke’d around the 4 corners.  Mosey to shelter (FINALLY) for Mary.

Mary:  Lots of stretching, LBCs, WWIIs (24s) while YHC got emotional asking the PAX to think about the last few minutes Kobe had with his daughter while the helicopter they were riding on declared an emergency and crashed into the ground killing them both.  (UPDATE:  A day after this BB was written, a news report suggested the pilot did not declare an emergency and switched from VFR to IFR making an ascent through the clouds at 180 mph.  He was at 1400’ trying to maneuver over a mountain top at 2400’. Kobe may not have had any time to reflect.  I am sure there was anxiety in the cockpit, possibly fear.  Regardless, it was an awful event.)  I was saddened and shared my fear of losing a child before me one day.  I asked the PAX to take a minute while lying on the cool, DRY ground, and think about all of their blessings and what was important to them – their family.

Announcements:  Come out Friday to Bombshell for a great cause with Breach and listen to our very own Crosby.  Eagle Scout project on Saturday building a green house (10-2?). See Slack for details.

T-Claps (Recognition):  The All-Star PAX who came out today in the pouring rain!

Shooting guard: Noah’s Ark
Point Guard: Modify
Small Forward: Dauber
Power Forward: Norm
Center: Sprinkler

Prayer:  PAX friend who lost a baby; Those couples who participated at Hope working on “relationships “ helping others and their own.  PAX injured.  Unspoken.  YHC took us out.

Honor leading you men in the gloom.  -Dauber

What is this, a glow run?

/in /by
Whether it’s training or Shield-Lock, or the combination of both, there was a strong showing of 34 PAX for U-Turn. After warming up, the group disbanded into a large bobbing body of neon light. A thought come to me, ‘What is this, a glow run’?…. A pretty cool sight!

Warm Up: Mosied around parking lot, side shuffling between lots,  then circled up for SSH 30x IC, mountain climbers 15x IC, Daisy pickers 15x IC, right over left and contra leg stretches, inner thigh stretches(some called it groin stretches).

The Workout: 3 mile, 5 mile, and multiple PAX with more mile routes. Picking up the six and good convos.
Mary: Nowhere to be found
Announcements: Nope
T-Claps (Recognition): Martini for pushing hard with EC and long route ME. To everyone picking up the six.
Prayer: Fumunga prayer request for a friend.

That’s what she said

/in , /by

When YHC saw a last minute opportunity to step up and Q the AO with South Wake’s best mumble chatter he jumped at it. Rolling in at 7:20 to a few cars from runners who had started much earlier I was happy to see Dauber and Sprinkler around. Other pax rolled in and Banana Seat ran in with ~-30 seconds to spare. But since YHC can’t do high impact burpees for punishment were out of the question.

FNGs: None today
Warm Up:

Imperial squat walkers x10 IC
Frankenstein walk to the rock pile
The Workout:

Grab a rock
Cusac to the facilities
Dirty Hookup x10 IC (plank to wall plank and back)
Mike Tyson x10 IC (squatted plank to merkin and back)
Air Squared x10 IC (people’s chair with overhead claps)

Rock work x20 – curls, triceps, overhead press, rut row. Do one each “break”

Repeat wall work and rock work 3 times each

Balls to the wall x20 IC
People’s chair x10 IC per pax

Cusac to playground

As we made our way to the playground with saw Mr. Terrific come running through – like a guy with too much energy he immediately jumped in and joined us for last portion of the workout after a 2+ hour run this morning!

Pull ups x10
Derkins x10
Irkins x10
Dips x10 IC
Repeato

Cusac rocks back to pile and return

Mosey back to soft grand under the dripping canopy
Mary:

V ups x10 IC
WW2 x10 IC
Pickle Pounder x10 IC
Side plank crunches x10 IC

V ups x20 IC
WW2 x20 IC
Pickle Pounder x20 IC
Side plank crunches x10 IC
Side plank needle threads x5
Announcements:

Long run 22Feb20. Upcoming 2nd F at Bombshell for Travis Manion foundation. Lots of 3rd F going on today during the day. Q School at Mutiny on Monday.
T-Claps (Recognition):

Banana Seat for the 10 mile run + Ground Pounder. Mr. Terrific for jumping right in after 2+ hours of running prior to.
Prayer:

Aquaman’s foot injury. YHC’s leg injury. Families growing. Mr. Terrific’s dad’s surgery this week.

Mamas Houzzzz

/in /by

FNGs:22-Pax.  2- 2.0 FNGs Dark wing Duck & Lasso
Warm Up:Plant the flag and unload trucks
The Workout:  Paint a garage(food shelter), fill pot holes in driveway.  As the pax arrived we started handing out rollers and paint trays.  A few pax started by sanding and wiping cob webs from the building while the 2.0s began painting in an organized fashion. Ha.  Once we got rolling everything became red. The building, kids, faces, my ride. Once the backhoe showed up with gravel, we lost a lot of 2.0s to spreading rocks but we pushed through.  We got 2 coats of paint on and filled the pot holes. The Girl Scout cookies were opened thanks to Tetanus, and the kids devoured them. We finished painting around 11:15 cleaned up and went to chick fil a for 2ndf.  It was great to see everyone out there and the 2.0s getting some work in.  Thanks everyone for making this successful.
Mary:None
Announcements: help snap move his office, holly springs food cupboard 3rdf event next weekend.
T-Claps (Recognition):
Prayer:pray for the organization mamas house, for the opportunity to help the community and for the fellowship the pax and 2.0s got to experience.

16 Cletus – Stronger by Merkin

/in /by

On the pre-blast, I challenged the PAX to post for multiple Merkins. After squeezing out six HCs, I was pleased to find a full parking lot at 5:25 am. EC: 187, Banana Seat, Slide Rule, UTI, Warbucks.

Warm up:

Good mornings (15), followed by Progressive versions of SSH (20)—Regular, Smurf Jack, Red Bull Smurf Jack (20)

Arm circles 10 forward, 10 backward. OK, I had to mix these in before tackling the RBSJs, just to catch my breath.

Recover on mosey to opposite parking lot.

The Thang:

Line up on curb, directly across from opposite curb.

Mike Tysons (plank, squat while in plank, Merkin) 5, 10, 15 near curb. Bear Crawl to and from opposite curb between reps.

Lunge walk to other curb, execute Circle of Merkins (left hand on curb 5; both hands on curb 10; right hand on curb 15; both feet on curb (20)). Lunge walk to and from opposite curb between reps.

 

Mosey to amphitheater:

Find a spot on the ledge. Dips 20x to warm up

Alternating dips on the ledge and People’s Chair on the wall

Find a spot on the wall. People’s chair 5, 10

 

Mosey to brick wall at back of Hunt Center:

15 Merkins to warm up

Alternating BTW and squats 5, 10, 15

 

Mary:

Popcorn through most of the PAX

American Hammers, Boat/canoe, Pickle pounders, Bobby Hurley brick up, WWIIs, Box cutters, etc. Have A Nice Day 30 seconds.

 

Announcements:

Check Slack for Mama’s House repairs Saturday morning. Community Service

UTI says he added events to calendar, linked to the workout schedule. Also, he’s packing the Third F calendar to affect our community.

Banana Seat says Q School starting Monday, incorporated into workout. Highly recommended. Coming to a workout near you soon.

Prayer Requests: Wallaby, traveling PAX, injured PAX, first responders, military, Breach family