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We kicked off St. Patrick’s Day with a Boom!

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Rolled into the Trot on this St. Patrick’s Day trying to sort out exactly what we were going to do today. After getting out and talking amongst the PAX I nearly forgot I had the Q when the time was near until Pots asked who had the Q.

 

FNG: None

Warm Up: Field Trip up to Wake Chapel Christian Church. BTW I have been going here all my life. If you are looking for a Church Family or want to visit, we would love to have you. Awesome Preacher who preached from the bible and the Word of God!! Circled up there for side straddle hops (21), Hillbillies & imperial walkers (21), Sir Fazio Arm Circles (21), Good Mornings (21)

The Workout: Counted off into 2 groups. Group 1 stayed at Pittsboro Street at the end of the cemetery doing AMRAP while Group 2 ran through the cemetery all the way to the other side of the church to the pedestrian drop off. (20) of each exercise and moseyed back up the stairs down the ramp back to group 1. Group 1 repeated every exercise done by group 2. We did a total of 4 circuits.

Monkey Humpers—Donkey Kicks

Low Slow Flutter—Merkins & Deep Squats

Nipplers—Shoulder Taps

The run was a little longer that I expected so we had to cut it short and hit the road. We moseyed across the street down Fayetteville Street. 1/3 of the way we stopped for lunges (3) and a push up. Rinsed and repeated. 1/2 way we stopped and 10 jump squats. Kidcracker and Breach were racing I think, and we all met at the American Flag in Varina. We then did dips, merkins, urkins and moseyed back to Possum Trot Parking Lot.

Mary: LBC (15), Homer to Marge (20), Chill Cut IC to (40) Have a Nice Day

Announcements: Jersey Mikes in Fuquay Has Teamed up with Military Men in Actions to raise Money for this Awesome organization. All proceeds got to them. March 31st. Come out and Show your support!!

T Claps: Fram for EC and He is back!!! Norm branched off a got some miles!

Prayer & Praise: Maggie Petterson neighbor of Roger Roger. Cousin of Roger Roger having health issues and a hard time. Crab legs, Bondo’s M having a procedure today. Pray that all goes well.

Bondo celebrating 35 years with his company and retiring June 30th! Congratulations! My son Will is celebrating his 21st Birthday today! God is Good!!

YHC took us out. It’s an Honor to be apart of F3!!

Everyone Needs a Little Mercy

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A beautiful weather morning for 13 HIM to show up at the “Happiest AO in SouthWake”. YHC had pre-blasted that loud voices would be heard during a few audible exercises at Disney today. YHC had also heard that a decent contingent of Disney regulars had a pretty stationary (albeit painful) beating at Possum Trot the day before, so I decided to keep the feet moving. Fairly certain we got a bit over 2 miles.

FNG’s: None
Warm Up: SSH x 40IC, Good Mornings x 20IC (always a crowd pleaser), Sir Fazio Arm Circles (F/R) x 10 IC.
The Workout: Counted off by two’s and formed two lines for a lengthy Indian Run to the front of the high school by the circle. Group 1 would bear crawl around the circle, while Group 2 did AMRAP dips on the nearby benches. We then rotated. Now it was time for voices to be heard. We stayed in our groups and each group took a turn doing an Indian Run line from the circle up the hill of the parking lot and return, while the other group did the “loud call”  AMRAP exercise. Warbucks called for group 2 to do Pickle Pounders while Group 1 was gone. Roger Roger called for Group 1 to do WW2’s while Group 2 was gone.

We basically repeated this sequence in a couple more spots on our travels today. Next, we went to the bottom of another hill around the side of the high school. Each group took a turn sprinting up and down the hill with 5 Star Jumps at the top. The group waiting did AMRAP LSF’s.

Back to the Indian Run lines…this time to the Abyss. Once again, Groups took turns going down the stairs and returning, while other group did the “loud call” AMRAP exercise. At the bottom of the Abyss, groups did Mickey Mouse Merkins.

Round 1: 3 Mickey Mouse Merkins at the bottom, Group 2: Burpees at the top, Group 1: Hand-Release Burpees at the top.

Round 2: 5 Mickey Mouse Merkins at the bottom, Group 2: Homer 2 Marge at the top (as Bondo said…everyone needs mercy sometimes), so Group 2 returned the favor this round.

Final Round: 7 mickey Mouse Merkins at the bottom, Group 2: Shoulder Taps, Group 1: Star Jumps.

We did one final whole group Indian Run back to the flag for Mary.

Mary: Zebra Kicks x 20IC, LBC’s x 20 IC, Box Cutters x 20IC, american Hammers x10IC (cuz everyone deserves some mercy).
Announcements: Long Ass Run, March 27th. Check the Slack.
T-Claps (Recognition): Great job to the PAX for picking up the six many times today…this is what we do men!
Prayer: Maggie Peterson., friend of Roger Roger with breast cancer. Pikachu’s M and some ongoing pain concerns. Bondo stepped up to take us out.

Sorry folks…Parks (field) closed!

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YHC was excited to be back in SW for an old school beat down at the happiest place on earth. There was a plan for the happiest place on turf but at 0529 was told field is closed. No worries…there’s a big @$$ parking lot we can use. Sprinkler came in at 0530 with two PAX in the tailgate. Warbucks about broke an ankle just getting out the truck. Our brother Crab Legs upon YHC’s request. It’s always great to see him out skiing the AO’s. No FNG’s so off we went.

Mosey to school lot since field were closed.
Agility around lot
Circle up for warm-a-Rama
Goofballs x15
Irish Potato pickers x10
Imperial Squat Walkers x10
ATM’s (alternating, tempo, standard) x10

Long @$$ 7’s
Morning wood
Double merkin burpees

Indian run to stairs
Bear crawl down then Al Gore
Hop up
Scout run complete lap with 5 diamond merkins
Repeat stairs
Hop down, bear crawl up

Back to lot
Belly sprints x4 (50%, 75, 90, 100)
Exercise after each sprint
– plank jacks, nipplers, groiners

Mary
The Big Sexy
– Homer to Marge
– Rosalita Wip
– Boss Tweeds
– Pickle pounders

No real announcements

Prayers for COVID always, Crab Legs, M4L needs a 3rd job for kids school.

It was awesome getting to hang with my brothers from another mother this morning. Thanks for showing and putting in strong work.

BS Out!

Catch That Cheater!!!

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YHC doesn’t get out to the Trot enough. While running EC, it was just cool to run through downtown Varina… that’s right…. and see a few fellow PAX from the FV mob along the way. YHC wanted to bring a good routine that would encourage competition, good 1-liners, accountability, and some fun thrown in there.  I think we accomplished that, so let’s get to it!

FNG’s: nope
Warm Up: Warm up mosey around the lot followed by: Good Mornings x15, SSH x 35, and Sir Fazios, Imperial Walkers, And Hillbillies x 10-12.
The Workout: To the tennis courts for a 4 corners “as many rounds as possible” you vs. you challenge. The timer would be a PAX bearcrawling the length of all 4 courts and mosey return. Each corner consisted of a constant 4 exercises in reps of 5. At the end of the four corners and as a group, we would count our total rounds completed. Exercises on Court 1 were: Merkins, Squats, Mountain Climbers IC, and LBC IC. The group wound up with 53 total rounds completed.  On to Court 2…

Same routine, but different challenge. This was the us vs. us challenge. YHC threw down the challenge of completing more than 53 Roy F’s doing 4 slightly different exercises. Exercises this time we’re: wide grip merkins, squat jumps, burpees, American Hammers IC. Wouldn’t you know it… we had a draw…53 rounds again. Only a half penalty of 5 burpees was assessed.

The other challenge was the us vs. you challenge. Otherwise known as “Catch that Train”. 1 PAX would start out sprinting from am standing position while all other PAX did mountain climbers IC. The sprinting PAX could leave the start line whenever they wanted during the count.  The rest of the PAX had to catch him, or face a 5 rep penalty. If the sprinting PAX was caught, only he did the 5 rep penalty.  YHC got caught along with a few others, but some escaped, including POTS who just simply took off early and somehow out gunned us! Penalty exercises consisted of: burpees, SSH, Squats, Squat Jumps, Merkins, Diamond Merkins, And Shoulder Taps. Moseyed back over to the tennis courts for Mary.
Mary: Actually wound up finishing 20 cts. Of exercises YHC had intended on adding on to the competition, but that’s for a different Q. Exercises here were 20 counts of: hand-release  merkins, monkey humpers IC, plank jacks IC, and WW1’s. Followed by 22 counts of Dying Cockroach, H2M, LSF’s, And chill cut hold.
Announcements: Needmore Ruck plus cleanup this Sunday.  Also this Sunday, Q School at Womble. Norm is gathering a mud run team.  Check Slack. Sometimes in life, it can seem like us against the world, if we watch the media it can seem like us against us sometimes, but the biggest battle will always be you vs. you. Do you have the discipline, the heart, the accountability, and leadership to stand and accelerate when the chips are down? Sometimes we do… sometimes we don’t. But we make each other stronger in that battle through F3.
T-Claps (Recognition): Teachers Pet getting out to his 2nd Post and hitting it hard!
Prayer: A family in Sprinklers Church, Teachers Pet mom recovering from COVID. Military, first responders, and the unfortunate number of 22 former service men and women who take their lives each day… for purpose, peace, and a path.

January 29 2021 – Westcott KungPOW (Burpees Extravaganza) QIC POTS

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EC: 0 

PAX:  9

FNGs: 0 

 Warm Up:

52 Side Straddle Hops (SSH) and 2 Burpees

 The Workout: 

Mosey’d to church parking lot.

a. PAX partner’d up.

Partner 1

  1. Curls for the girls (with Rock)
  2. Overhead press (with Rock)
  3. LBC’s
  4. Triceps Extensions (with Rock)
  5. Freddie Mercury’s
  6. Goblet Squats (with Rock)
  7. American Hammers
  8. Lunges (with Rock)
  9. Bus Drivers (with Rock)
  10. Box Cutter’s

Partner 2

(Sprint to far end of parking lot)

  1. 5 burpees (rise and repeat)

b.  PAX regrouped to do 52 more Side Straddle Hops (SSH) and additional burpees

Mary: Mosey’d back to Westcott and PAX  provided several additional rounds of burpees and some ab work.

 Announcements: 

Ruck to Mama’s House in Fuquay and road side clean up for Hilltop Needmore  sometime in February

 Prayer: Fanny Pack’s M Courtney and Roger Roger’s friend Maggie.

Can’t Even Feel It – TWSS

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FNGs: None 

14 HIMs posted to GP on a beautiful but bitter cold morning.  YHC brought the music box & a basketball.  Dauber was tardy but always appreciate his attendance. 

Warm Up: 10x3cts of: Good Mornings, Windmills, Willie Maze Hays,  Sir Fazio Arm Circles (both directions), Arm stretches

The Workout

Circle of Rock: Mosey to the Rock Pile pick a rock. Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows and of course Ground Pounders. 2 sets of 10x3ct Rock Spanks (with and without consent), 10x3ct Rock Press (3 sets), 10x3ct Windshield Wipers, 10×3 ct Rockies, 10x3ct Box Cutters

(Again – never any doubt on which rock is Farva’s – Good Lord Son!).

Heavy Hoops:

Due to crowd we only completed 1 round: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from all the 3 areas).

SSH (2 rounds), Plank Hold, Supermans, Squats, Plank Jacks, Lunges, High Knees, American Hammers, Split Jacks, Emperial Walkers, Hillbillies, and Goofballs

Burpees OYO for all PAX

Wall of Pain:

20×3 ct Moroccan Style Peoples Chair, 2 sets of 10×3 ct Ascending Testicles, 10x3ct Burnie Style Peoples Chair (let it rain)

COT:  10 Merkins, 10 Shoulder Tap Planks, 10 Catalina Wine Mixers, 10 ct Chill Cut Plank, 10 x 3ct LBCs, 10x3ct Freddie Mercuries, 10×3 ct 6 Inches,

Announcements: Wilmington Race moved to April,  Ultimate Frisbee – Feb 1st at Ting,

Prayer Requests: Pumpkin Spice ask for prayer for  a friend Mike who is hospitalized with COVID;  Shredder asked for prayer for Kristen’s family (Kristen was a 16 yr old in his church youth group that passed away due recently).  YHC asked for prayer through the grief therapy process. Prayer for kids with mental issues dealing with our current state of isolation.

Your Doctor Must Not Do F3

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A chilly morning that got warmed up in a hurry today at TBD. A certain PAX made an appearance in the Gloom today stating that he may have to modify, based on some doctor’s orders for a recently completed procedure. Technically, the care document he was given stated no physical exertion for 2 weeks, another PAX stated, “Well, your doctor must not do F3.” At times, F3 workouts, accountability, and brotherhood does make you feel superhuman. YHC was determined to pull out a few new exercise routines that I haven’t Q’d up before. However, YHC also vastly underestimated the amount of running to be completed at the workout in the pre-blast. Sorry fellas…please come see us at TBD again!

FNG’s: none
Warm Up: Everything x13. Good Morning’s, Frankensteins, Seal Claps, a quick mosey to the other parking lot, Overhead Claps, Sir Fazio’s (F/R), and Daisy Pickers.
The Workout: Here’s where I underestimated the distance and called a shorter run audible about midway through the routine. 11’s the long way in the parking lot. On one end, it was FoxHole Merkins (a WWI on the UP, a roll, and a hand release merkin on the UP…that’s 1.) The other end was Imperial Squat Walkers.

Next Up…we would do a Agility Ladder routine where YHC brought the fast feet ladder and some cones. Each PAX got a turn performing the routine of fast feet in and out in all squares of the ladder, followed by a quick side shuffle between cones, stopping at each one for an up/down. On each end, as PAX waited, we did Shoulder Taps IC and other other end we did LSF’s IC. We did this until all PAX got their turns in. PAX helped snatch up the toys and we moseyed over to the tennis court.

We assumed the People’s Chair position and waited until all PAX returned followed by a 10 count for all PAX. On to Jack Webbs 1/3 ratio. We started at 7 Merkins and counted down to 1. Final routine was about 70 seconds of continuous squats. Have a nice day!
Mary: Built into the routine.
Announcements: Monthly Fitness Challenge and channel on Slack…not too late to join and catch up!
T-Claps (Recognition): All the PAX for staying strong and no complaints despite false advertising by YHC.
Prayer: Continued recovery for my M and M of 187. Bondo stepped up to take us out.

05:52 Fast Pass Confirmed

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Well, it’s been a few weeks since I’ve had the chance to return to AO’s. I’ll spare the details, but it felt good to be back in the middle and at my second home, DISNEY! Great numbers today that braved some ball clenching cold. I think we all warmed up relatively quickly…. Tetanus brought an FNG and I had a disclaimer chat with him privately before we headed out… LET’S GO!

FNGs: Welcome Tush!
Warm Up:  Quick mosey around the PL return to circle up. SSH x50 w/ 2 sets of 10 at double time IC, Frankenstein x10, Windmill x10, OHC x10, Seal Claps x10, Pakistani Night Clubs (for M4L), Chinook x10 Fwd/Back, Arm circles R/L Fwd/Bck x10.
The Workout: Nice and easy mosey out of the lot to the elementary school PL. Circle up, Jack Webs x25, Standard Merkin x25.  Continue the mosey around to the circle by the football field entrance. Arms out as 6 rolls in and hold. OHC x15, Moroccan Night Club x15 , Al Gore w/ around the horn counts from 5 PAX w/ 10 count.  Continue the mosey in the big HS PL – Hand Release Burpees x10.

Mosey to the Abyss to punch our 05:52 Fast Pass – RIGHT ON TIME… 20 of us found accountability partners for a DORA. 100 Jack Webbs, 200 Squats, 300 LBC’s (IC to start, last trip up and down was single counts). Kicker was that partner 1 wasn’t just walking down and back up – but bear crawl down and up the stairs (thank you to 187 who did this about a year ago and I’ve done once since).  We made 2 solid trips bear crawling and 1 as a walk up/down.  Watching the clock, time for Mary.

Mary: Squat Hold for the 6. Big Boy Sit Ups x25, Homer to Marge 10 (+ L leg, R leg), Box Cutters x20. Have a nice day.
Announcements: Welcome FNG Tush!
T-Claps (Recognition): Nemo and ShamWow! for running EC. Emeril for the monthly challenge EC.
Prayer: For our country.  Breach took us out.

6 Men, 5 Presents, 4 Minutes of the Boss, 3 F’s, 2 Miles, and 1 Lady Stuck in the Mud

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The title above  says it all, but some details will be here in the BB. Very honored to take the Q at such a great AO on such a great day. YHC wanted to get to as many places as possible today on the wonderful grounds of Disney to deliver the Christmas Eve beatdown. Don’t say I never gave you anything…

FNG’s: No…but Snap saw a friend post-workout and it sounds like that fella may start coming around to workouts!
Warm Up: Everything x 12. Good Mornings, Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers and a quick mosey lap. It was a this time that the 6 men returned from helping the 1 lady. Mosey over to the bottom of the big frisbee golf hill and split into two groups. We would need these groups for a couple gifts today.

The Workout:

Present 1: Two groups. Group 1 stays on the path and does AMRAP SSH until Group 2 returns. Group 2 does 5 burpees, takes the big hill, 10 squat jumps at the top, moseys along the ridge to do 15 merkins at the end, and mosey’s back. Then group 2 gets their turn. Indian Run to the community center, 2 lines.

Present 2: Group 1 Bear Crawls the length of the lot and at the end does AMRAP Monkey Humpers. When group 1 reaches the end and starts exercising, it’s group 2’s turn for the bear crawls. Mosey over to the wall behind the school.

Present 3: The whole PAX does a People’s Char for a 15 count per PAX. 2 Lines, Indian Run over to the large high school parking lot.

Present 4: A stacked up 4 corners with the whole group. 10 Hand Release Merkins, Sprint the long stretch down, then stack on 15 Star Jumps, then lunge walk the short end, the stack on 20 LBC’s IC, then sprint the long run back, then stack on 25 Pickle Pounders IC. 2 Line Indian Run back for Mary…was hoping to get to the Abyss, but not this time.

Present 5: YHC threw on the tunes. The great Bruce Springsteen and the E-Street Band! Their rendition of Santa Claus is Comin to Town is a bit over 4 minutes. So the Mary routine would be…
Mary: Constant AMRAP Squats with a burpee on every “Santa Claus is Coming to Town”. During the sax solo, we did SSH. I think we did, 16 burpees during the song… Have a Merry Christmas!
Announcements: Only 1 SW workout tomorrow at KungPOW…5:30.
T-Claps (Recognition): Deadbolt and DoubleD holdin it down on Christmas for us. The 6 Men (Deadbolt, Oboe, Dumbo, Buford, MadDog, and Roger Roger) helping the 1 Lady out of the mud up on the road. Apparently, she skidded off somehow this morning….HIM!
Prayer: Every PAX shared a hope for 2021 for their family. YHC shared that as men, we often want to fix problems, destroy obstacles, and provide solutions. Whereas we have many opportunities to do this, we shouldn’t lose sight of the times we are simply supposed to be present and walk beside someone else in their struggles and their pursuits…even those in our own home. YHC has been learning this lesson lately and wanted to share and challenge. There is the 3rd F, 2nd F was enjoyed by several after, and I’m hoping the 1st F delivered at Disney on this Christmas Eve. YHC took us out. Honored to be among these mighty men this morning!

Rocks and Hills

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Had great weather this morning and 5 HIM showed up to push each other on a simple but strong workout with some solid mumble chatter. No EC today, flag was planted and we were off on our way.

FNGs: not today
Warm Up: quick mosey up to Main St to enjoy the lights then back to circle up for most of the usual w/u exercises
The Workout: mosey to the rocks, select a rock that works for curls, mosey to roundabout at top of Library Hill. We did 5 hill repeats, and between we did 10-pointers with rocks starting with 5, then 10 and finally a 15 count. Mosey to library lot for curls 3-ways, triceps, recover on the SSH. Mosey to return rocks and back to flag.
Mary: 2 full rounds of plank-o-rama
Announcements: Christmas Day only AO is Kung Pow
T-Claps (Recognition):
Prayer: Fanny Pack’s family for safety and healing for his M, other PAX dealing with illness and family medical issues – there’s many of us out there right now working through medical challenges for self-family-friends. Talked about the gift we get each day, to make choices about how we spend our day, how we can stay focused on all 3 Fs through the holiday, and not taking things for granted. YHC took us out.

Honor to lead this morning. Hope you all have a great holiday!