19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!
Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.
FNGs: Welcome Snoopy and Hertz!
Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.
The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.
Mary: Not today
Announcements: Check slack and FB.
T-Claps (Recognition):
Prayer: Unspoken.
YHC took us out.
32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.
Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.
Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.
The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run. Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.
The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.
As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.
T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.
: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸
My 4 year would be the Memorial Day Murph, but out of town plans led me to ask Dawgpound if I could take the Q from him at Disney for an early celebration. This was just before the challenge and I appreciate he gave up a coveted Q spot late in the month, and was pleased to see he picked up a different AO this morning. It was an honor to lead, was pleased to see such a great turnout, and what better place than Disney for me to celebrate. I am a proud Disney site Q alum. Preblast promised nothing fancy, just moving around and putting in the work, with a guarantee of a good tour.
FNGs: None today, so no bonus point awarded
Warm Up: Quick jog around lot, circled up for Good Mornings, Daisy Pickers, Windmills, Imp Walkers, Hillbillies and had to throw in Goofballs for good measure. 5 burpees OYO too.
The Workout: Jog around back of fields and down the hill to the road, circled up for a couple sets alternating SSH ICx20 and a shoulder burn (arms out, fazio front, arms out, fazio reverse, arms out, seal claps, arms out, overhead claps, arms out, recover). On the jog back to entrance and grabbed a low pole for alternating deep tempo dips ICx10 and tempo merkins ICx10. Did this 4 times. On the jog to the lower lot, each man on a line, dropped to plank hold, shoulder taps, plank hold, nipplers, chill cut, merkins, plank hold, recover. Did this 2 time. On the jog to back corner of building for alternating low slow flutters ICx20, 15 and 10, with the other half holding BTTW, so 3x on the wall for each of us. On the jog to big lot lined up in groups of 4 for a bear crawl Indian Run. PAX hold plank while man in back bear crawls to front. Each man did 4 bear crawls. 10 quick merkins to burn out and then on the jog to The Abyss for 2 rounds with LBC up top and Star Jumps at bottom. On the jog back to flag.
Mary: Not much time so heel taps ICx22 and LBC ICx2
Announcements: Cletus 7 year anny celebration with Deadbolt on Q, wear red Fri, ZERO excuses and support Breach raising money for Travis Manion Foundation – let’s go big tomorrow for this.
T-Claps (Recognition): from me to all of you for the experiences over the past 4 years, and for putting in the effort start to finish today – might not seem like we did all that much but when you think about it we did not stop working the whole time
Prayer: 16-Bit mother-in-law, those impacted by the shooting in San Diego. As leaders in all we do, let’s be mindful of looking out for others especially when it comes to mental well being. YHC took us out
FNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.
The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.
21 exercises x 25 reps each = 525 total reps
Rocks were returned while the final group finished their burpees and we headed back to the flag.
Mary:
Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.
T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!
Prayer:
Unspoken. YHC took us out. BOM is back!
Warm Up: good morning, SSH, windmill, imperial walkers, hill Billy’s, daisy pickers
The Workout: teams of 3- 100 burpee pull-ups, 200 LBC, 300 squats.
rocks- curls, triceps, wonder bra x3
Mary: side crunch, low slow flutters, homers left and right, Have a nice day
Announcements: Bad build, Iliad
Prayer: Wild Turkey’s friend who passed. Prayers for his family for healing and peace.
FNGs: Not today
Warm Up: Mosey to a wall for BTW and a count off of PAX… It took us about 6 times to actually get a count off. The precedence was set for a chatty workout with nobody listening to YHC. We began to mosey to other side of lot for SSH x15. PAX was surprised by the x15 on SSH, as YHC is known for his x50 or even x100 to begin workouts. YHC threw a curveball on the SSH, as he called them again, but this time as 21’s. Q calls out 2 count SSH for the first 1-5 and then 6-21 are silent. If the PAX don’t finish all at the same time in cadence on 21, repeato….Lets just say we repeated quite a few times. We even had some OYO Peeping Lipsticks when the PAX struck out 3x for not being quiet. We continued the mosey to another lot and did more warmups.
The Workout: Partner up and suicides across lot with peeping lipsticks. 6 suicide stops- Pax 1 goes to first and back while Pax 2 does peeping lipsticks, rotate partners after each suicide stop, until we got to the end. Pax had a hard time understanding and also questioned the legitimacy of a peeping lipstick (turkesh getup with a star jump) It’s in the exicon! Next we mosey to the bus stop where YHC had coupon pain stations setup. Partner 1 worked with coupon while partner 2 ran out and back. Switch roles and then switch stations as we rotated through 7 stations. Stations as followed: Merkin Jack Webb with Cinderblock (2 stations) Weighted jump rope, grave diggers with 20lb mace, death march with 10lb mace, kettlebell swings 35lb, kettlebell tricep extensions 15lb. Closed out with 21s again to test our progress. It only took 3 times to nail it, Pots even turned his back to the Pax!
Mary: Mary caught the bus and we kept the heartrate up until the end!
Announcements: June 26th Picnic at Harris Lake, Families invited, Emeril is smoking 32 Pork Butts
T-Claps (Recognition): All Pax for showing up during this challenge. The engagement, fellowship, accountability, etc has been awesome. Let’s keep this going through the summer!
Prayer: Heidi, Emeril’s family friend with Cancer
FNGs: Welcome Jukebox, future patrolman who loves to sing. Thanks for bringing this young man out Pumpkin Spice. Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
Warm Up: many PAX participated in VC. Bike ride +10 miles. PAX moist.
The Workout: YOGA, much needed. Look, I will simply attach a pic of the movements we executed. Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted. I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage. I will defer to Cancun for his intimate experiences. Quite flexible for a 6’4” 260 pound dude. Awesome. The much anticipated spread Eagle was executed flawlessly by many. Only a few PAX let out some flatulence.
Mary: lots of stretching, balance stuff. Full 45 mins of pure awesomeness IMO.
Announcements: CSAUP, Murph, bed build, 5Ks, see Slack/FB
T-Claps (Recognition): Happy Birthday Cancun! All PAX killing it during May challenge. Remember to listen to your body and REST.
Prayer: Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.
Honored to lead – Dauber.
FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago)
Warm Up: Many PAX got their point and ran for two miles (~20 mins). Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out. Hope Pablo is OK. Circled up for the following exercises: good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps…
The Workout: The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs. An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot. A 20 lb stretchy thing was added, as well as a cinder block and jump rope. See pic for details of exercises. The time keeper was the 50 lb dumbbell. Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells). Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone). PAX had to carry the 50 lb dumbbell around the parking lot. While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon. If no tools were available, PAX were instructed to do core exercises.
Mary: Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area. Lots of mumble chatter about stirrups. It was quite the visual. Cream of Corn may not come back for another four years.
Announcements: JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up…
T-Claps (Recognition): PAX showing great effort today especially with the farmer’s carry
Prayer: Dumbo took us out – thank you! Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
Thanks PAX for helping me load/unload my car this am.
Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess). -Dauber
YHC made my triumphant return as the Q at Paradise City this 55 degree comfortable morning. About 7-8 showed for Extra Credit with Pikachu and Skidmark leaving early to get in the extra mile (nice work). great pick ups on the EC run of this 6. Returned after EC to see a large gathering in the parking lot which looked great! We had a visitor from F3 Chartlotte in town – more on that at the COT
FNGs: None
Warm Up: A quick lap around the parking lot and then circled up
The Workout:
We did the Spartan 500 with running a 0.25 mile in between each sets. Partner up with a man of similar speed but that can push you. Do the set of 50 exercises at opposite corners with your partner. See image below for details.
Goal was to do this 10 times or 5 laps. T claps to (at least) Pikachu, Skidmark and 187 for finishing all 10! I think most of the rest got 8 so a spartan 400!
Mary:
The lead pair got back to the Basketball courts a little early and led group in ab exercises. YHC arrived and closed out mary with a 5 count around the horn holding 6 inch leg lifts.
Announcements:
T-Claps (Recognition):
Prayer: