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Indian Runs and Burpees at Paradise

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EC: Dawgpound, Emeril, Vasoline, McNugget, Dumbo
FNGs: Nope
Warm Up:

Everyone came ready and we started the workout.

The rules of the workout were set. No negative thoughts and if someone asked if you are tired the only response was “I don’t get tired!!”
The Workout:

Started in a one group Indian Run

We came to the first corner. I was so excited I forgot about the 5 Burpees. We made it up at the next corner.

Corner 1:
10 Reverse Merkins

Back into the Indian Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Indian run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Indian Run for the next lap. The first to finish had to come pick the rest of us up.

Corner 1
5 Double Merkin Burpees

Corner 2
5 Double Merkin Burpees
5 Reverse Lunges Each Leg

Corner 3
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins

Corner 4
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins
5 PGUSJ

Back into one large Scout Run for the following stops

Corner 1:
10 Reverse Merkins

Back into the Scout Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Scout run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Scout Run

Corner 1
5 Burpees

Corner 2
5 Burpees
5 Curtsy Squats

Corner 3
5 Burpees
5 Curtsy Squats
5 T Merkins

Corner 4
5 Burpees
5 Curtsy Squats
5 T Merkins
5 Squats

Mary:

Fellowship run to the corners

Corner 1:
LBC

Corner 2:
Homer to Marge

Corner 3:
Supermans

Corner 4:
Have a nice day

Announcements:

I cannot remember. Probably something about mulch and all.

T-Claps (Recognition):
Prayer:

A Woman’s Dream

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YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country

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.

They’re Coming From All Directions

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YHC did not sleep well last night nor is in perfect operating condition (hammy/knee). Shocker right… Truth be told, seems like most pax are banged up a bit at most times. but we keep pushing… for ourselves and each other to become a better version of ourselves each day. The bar for Paradise City is set high. It’s supposed to be high intensity with a goal of getting 3 miles. We just don’t stop for too long in the City.  YHC challenged himself with putting together this Q and also going on a 5 day Q tour this week with EC each day. Get the ice bags ready! 15 determined pax attended stop 1 at Paradise City.

EC: Dawgpound, Dumbo, Pablo, Skidmark, Pikachu, Cupid, Boy George, Fanny Pack

FNG’s: nope
Warm Up: Loop mosey around the soccer fields and tennis courts and down the ramp stopping for Good Mornings, Frankenstein’s, Imperial Walkers, Hillbillies, and Seal Claps all IC.
The Workout: YHC pre- blasted a rounding the bases theme, so that’s what we did. Home plate was bottom of the ramp… 5 burpees. First base was at the b-ball court… 10 merkins. 2nd base was at the top of the hill… 15 squats. 3rd base was by the ticket booth at the top of the ramp… 20 mountain climbers.  Back to home plate was 25 Freedom Hammers IC.  Pax travelled to each base and back home again, before going to the next base.  Pax stopped to do exercises on the way out AND on the way back in. In all, 25 burpees, 70 merkins, 75 squats, 60 mountain climbers, and 25 Freedom Hammers with just a tad under 3 miles running. Toward the end, there was some confusion among the pax as to where to wait/how to bring in the six.  This guy went this way…that guy went that way. When in doubt, circle up for some Mary exercises.  YHC knew we needed about .3 more miles. I had a plan!
Mary: LSF’s IC, Dying Cockroach IC. With all pax back, we “emptied the tank” as Yogurt calls it and ran hard up the ramp to the top.  Stopped for some H2M, then mosey back to the flag.  Finished up with some trash pickup and some Pickle Pounders.
Announcements: July 4th workout.  Womble Park. 0600. 1776 exercises with 7.4 miles.  Sign up to mulch at Bass Lake.

T-Claps(Recognition): Moped for coming a long way in a short few weeks of AO’s. That guy is coming to get it! All pax determined to finish today’s challenge.
Prayer: All those struggling with addiction.  The Jensen family…a young boy battling cancer.

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.

…but I would WEAR a shirt today!

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Lots of questions from the pax as we gathered in the gloom this morning at the Teeter. “Will I need gloves?” “Will we be doing lots of bear crawls?” “Will we do a lot of ground work?” Turns out we did, so YHC was glad he told Dawgpound to keep his shirt on as he was going to attempt to do the workout shirtless. Since it was a last minute move, he joined the gloom circle with a “half shirt”…nips out and all. Pax joked that F3 Southwake needs a new style shirt order. We agreed a bare pecs shirt would be stylish with just a rectangle cutout for the upper chest area. Anyways… we were off. Mixed signal workout from pax today. Lots of mumblechatter, but also many comments from pax that said they wished they hadn’t run EC.

ECers: Pablo, Dumbo, Emeril, Dawgpound, Dahmer

FNG’s: Too humid maybe???

Warm Up: SSH, GM’s, Daisy Pickers, Sir Fazios, Imperial Walkers and 5 burpees for a late pax. Plus about a half mile warmup mosey. Ends up we got just over 2 miles in on the workout this morning.
The Workout: One long Indian run behind the stores to the dead end hill. Pax partnered up for a DORA.  100 merkins, 200 star jumps (many pax grumbled about this), 300 mountain climbers.  Running pax ran up the hill, did 3 burpees, then returned.  Think I got 18 burpees in total.

Indian run to behind jiffy lube for some rail action. Pax split in half.  Some worked on the rail for Dips x 25, irkins x 20, Dirkins x 15 while other pax did AMRAP LBC’s, LSF’s, And Freedom Hammers. Switch.  2 rounds of this.

To the great red wall we moseyed.  Again, pax split in two. Half pax did BTTW while Ground pax did 20 Shoulder Taps IC.  Switch.  Repeated except ground pax did 15 plank jacks IC.  Finished with all pax doing People’s Chair for each pax doing a 7 count to their liking.  Indian run with a final jailbreak back to the flag.
Mary: 20 Pickle pounders IC so we can all be prepared for the unexpected!
Announcements: RUNE.  Mulch. And a Disney co-Q Thursday not to be missed.
T-Claps (Recognition): The ECers continuing to go strong.  POTS always supplying the dirtiest jokes.
Prayer: Those in recovery from addiction, praise my daughter Julia is returning to form. Skidmark, his family, and the new baby.

Honored to lead men.  Thanks for being there. I get to accelerate by helping you all accelerate.  I hope I was able to do that today.

No case of the Monday’s at Paradise City!

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I don’t know how you started your Monday but 9 HIM set their week up for success by starting at Paradise City. We got our 3 mile minimum in. We got wet (humidity was at 105%). We got stronger. We got through it all without Dawgpound messing up my Q! Lets go…

FNGs: nope

EC: Dawgpound, Dumbo, Emeril, Pablo, Pikachu

Warm Up: SSH, Good Morning, Windmill, Fazio Arm circle F/R, Merkins, Squats

The Workout: Today we took a field trip to the green way across the street. PAX traveled to and from in a scout run. Once through the first section of the green way, PAX started in the cul de sac at the top of the hill with 10 LBC (in cadence). Run to the bottom of the hill and do 5 star jumps on the bridge then back to the top of the hill. Rinse and repeat as many times as you can. Scout run back to the flag for Mary. You could tell the legs were tired…the return pace was considerably slower than the outbound pace.

Mary: Merkin, Big Boy Sit Ups, Homer to Marge, Low Slow Flutter, Box Cutters

Announcements: Mulch Bass Lake (because we lead out front and not from behind)

T-Claps (Recognition): Runners are RUNEing. Stay healthy!!!

Prayer: Skidmark, Natty Ice, Martini

YHC took us out. It is always a pleasure to lead you men. I feel strongest in the middle of that circle surrounded by you HIM! I’ll try to do better next time.

Carpex Surprise!

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FNGs: None

https://youtu.be/ambOzSEYA7Q

Announcements:  Mulch at Bass Lake – limit it to 5 at a time.
T-Claps (Recognition):  Juneteenth.
Prayer:  Families in F3.  BLM.

Wahoo took us out.