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9 MEN vs Hurriane Debby

Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.

EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific

FNGs: Didn’t show, Debby scared them off?

Warm Up: Side-straddle hopps, shoulder taps, plank jacks, 

The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round

Round 1, C1 5 burpees /  C2 10 Murkins / C3 15 LBCs / C4 20 squats. 

Round 2, C1 5 burpees /  C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats. 

Round 3, C1 5 burpees, 10 Murkins /  C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats. 

Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/  C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats. 

Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats /  C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats

Mary: LBCs, Low-slow flutter, Have a nice day

Announcements: Shooting Blanks has some generators for sale

T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.

Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm

6 years is a long time but not that long

So great to have 29 in the gloom this morning to help me celebrate 6 years with F3.  This group has changed my life and I hope to continue paying that forward.  It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout:  Cones were set up about 10 yards apart.  PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats.  We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop.  Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed

“Shouldn’t we have yoga mats for this?

FNGs: None

Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C.  Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.

 The Workout:

Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each.  Rinse and repeat until all PAX hold plank.

Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10.  Rinse and repeat with lunge/squat and WMH variations until all ropes are done. 

Thang 3: BTTW modified Jack Webbs.  BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.  

Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot.  Sorry, Lord. 

Announcements: Painting, Man night, Moving Downrange. 

T-Claps (Recognition): Prayer:  Pikachu’s M. Travels, Health, Gratitude unspoken.  YHC took us out. 

Sciatica is my wife’s name!

FNGs: None (5 PaX split off and Rucked) 

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows. 

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock.  Two lines for parking lot Indian runs.  The man at the back did a burpee (Stack’em)  and ran to the front while PAX did an exercise.  I/C Exercise when meeting in the middle.  (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock.  Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form. 

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer:  Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out. 

hashtagbakedgoods?

FNGs: none 🙁

Warm Up: SSH, Good Mornings, 5 penalty burpees, Imperial Walkers, Hillbillies, Willie Mays Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: We moseyed over to the rock pile to get some medium rocks. Headlights came down the drive, 5 more penalty burpees.

Today’s workout was a tabata-style circuit. 3 stations, 2 minutes on and half a minute of rest. We did 4 rounds. The stations consisted of the following:

Station 1
– 20 Jump Squats
– 10 Merkins
– AMRAP Burpees

Station 2
– 20 Reverse Goblet Lunges
– 10 Supine Bodyweight Rows
– AMRAP “Kettlebell” Swings

Station 3
– 20 Step-Ups
– 10 Overhead Press
– AMRAP Box Jumps

We returned our rocks and circled up at the flags.

Mary: LBCs and Homer-to-Marge was all we had time for.

Announcements:
– Suicide Prevention Class
– Bottle Share
– Core Challenge

Prayer: Thanks for new jobs, Jill and Scott’s families for their losses, Downrange’s wife, other’s who are injured

We gathered for parking lot coffee afterwards.

IMG_9853

PSA: Backblasts are important!!!

FNGs: Nope, also no sign of the legendary Dick Root…

Warm Up:

Mosey from flag to corner of lot, circle up

SSH x 25 IC

Good mornings x 10 IC

Sir Fazio Arm Circles x 10 IC F/R

Seal Claps x 10 IC

Willie Mays Hays x 10 IC

Moroccan Night Clubs x 10 IC

The Workout:

THANG 1:

PAX moseyed to far end of lot to the dead end area. PAX partnered up and completed a partner DORA consisting of 100 Merkins, 200 Squats, and 300 LBC. Partner 1 completed exercises while Partner 2 ran to the flag and back, switch it up until done. Strong work by all PAX here picking up the 6/finishing together.

THANG 2:

Mosey to side wall of the church, where we did two rounds of people’s chair and chillcutt plank holds. The first round we did 10 count each PAX, 2nd round we did 20 count each PAX thanks to some poorly timed jokes from Hasselhoff and Downrange – bet they won’t do that again. 🙂

THANG 3:

PAX moseyed back to area where we completed our warmup. We completed a round of Guantanamo (PAX lay down side by side, all raise legs to 30 degrees, PAX at the end of the line gets up and goes down the line pushing down the other PAXs feet while they attempt to not let their heels hit the ground).

YHC then tried to call something that I’ve never done before and probably isn’t in the F3 exicon. I had the PAX flip over into standard plank, and much like Guantanamo, I had the PAX at the end of the line to down the line and try to push down on each PAX back while they maintained plank. After a few PAX went down the line, Best in Show made a suggestion to stop before we hurt someone’s back…that was definitely the right call so we switched to having the PAX at the end of the line slap hands with the PAX doing planks as they ran by. Think 1996 Bulls theme music here…so if I had to name that revised exercise, I’d call it “Sirius” named after the Bulls theme song. If you’ve never heard it or have no idea what I’m talking about, watch this – https://www.youtube.com/watch?v=6HYj-uV9NGc

Mary: Popcorn including Boxcutters, Heel Taps, Low Slow Flutter, Dying Cockroach, WW1, Freddie Mercury, Homer to Marge, Pickle Pounders, and a little stretching.

Announcements:

  • 2nd F event upcoming for shovel flag builds, see details on slack from BnB and Firefly.
  • Stressed importance of site Qs having flags at their AOs.
  • Also stressed importance of backblasts. The Thanks Pumpkin Spice for raising this. We have gotten bad about backblasts – this is how we keep track of what we’ve done and we help inspire other PAX and guys that may want to Q for the first time and need ideas. Or if you’re like me and you’ve been at it for a while, I always like new ideas and sometimes reference old backblasts to get inspiration and switch it up a bit.
  • Re: backblasts, posting 2 sentences on Slack with PAX name IS NOT a backblast…something like this one I’m writing now IS.
    • Seems like there was confusion amongst the PAX around what a backblast actually is. I’ll own that as one of the guys that has been around longer.
    • Guys, if you’ve been around for a while, coach the newer guys on this. And if you’ve been around for a while and have just gotten Slack about it (see what I did there?), then tighten up…Let’s not lose the plot on why we do what we do!
    • Use the backblast generator on f3southwake.com. You’ll need a login if you don’t have one in order to post these. If you don’t have one, get with our comms Q Softserve and he will get you going.

T-Claps (Recognition):

PAX going after 5 packs this week including Pumpkin Spice and YHC. Even our visitor Bo Peep from F3 Cherokee is 4 for 4 this week and looking to get out before he leaves town tomorrow. What’s your excuse?

Prayer:

Best In Show’s friend Starla who is dealing with a falling syndrome and getting lots of concussions, my friend Trent’s mother in law Linda who was just diagnosed with Leukemia, PAX dealing with job issues/loss/stress of their own or in some cases Ms or family members. Praise for successful carpal tunnel surgery for my dad yesterday.

YHC took us out. Make it a great day, guys!

No cows at Downtown Train…but we kept MOOving

FNGs: none

Warm Up: side straddle hop, windmills, frankensteins, imperial walkers, hillbillies, sir fazio arm circles and a plank hold around the circle for a late arrival.

The Workout: Moseyed to the closest corner by the parking deck. Script was 7 of Diamonds, first exercise at each corner of the block was 7 IC plank jacks. 2nd lap was 14 IC low slow flutter. 3rd lap was 21 merkins. 4th lap was 28 squats. We finished with 20 side straddle hop before heading to the rocl pile. 

Gathered some rocks and proceeded to do two rounds of 20 overhead press, 20 ruh rohs, 20 skull crushers, 20 chest press and a mix of carolina dry docks and erkins. 

Mary: Homer to Marge, heel taps, box cutters and some others

Announcements: Pumpkin Spice going for a 5 pack. Site Qs be sure to be posting a flag at our AOs.

 Prayer: Captain Kangaroo F3 Raleigh

double down

Double Down at TBD

FNGs: None

Warm Up: Halloween monster imitation, clapping, flower picking

The Workout: Q brought a trunk full of toys and passed them out to everyone following the warm up. PAX spread out in a circle on the tennis court and were given assorted exercise to perform with their torture devices.

Format was as follows:

45 sec to AMRAP the given exercise, count your reps

45 sec of ‘active recovery’ exercise

Unlimited time to double your round one reps (hence ‘double down’)

Squat hold until all PAX are finished

Primary exercises included: merkins, lat pulls, tricep extensions, thrusters, med ball slams, curls for the girls, weighted punching, chest flys, halos, and squats

Active recovery included: mtn climbers, WWI, Freddy Mercury, Australian snow angels, dying cockroach, plank, side plank, bear crawl, heel taps, and something else.

PAX rotated stations after the completion of each round

Announcements: Xmas party, Even-The-Odds

Prayer: @abe’s parents – dad dealing with cancer + a stroke, mom providing care

@brexit has a job interview today

leading our families well during a season that can lead to selfishness and ‘the wants’

LORDY LORDY

LORDY LORDY

FNGs: Not a one

Warm Up: Side Straddle Hops (Thanks Skid), Windmills, Daisy Pickers, Franks, Imperial Walkers and Hillbillies

The Workout:

  • Grab the blocks
  • Go to the disc golf practice hole
  • Partner Up
  • Partner 1 does an exercise AMRAP while Partner 2 travels from one side of the circle to the other.  Then Switch.  Repeat 3x
    • P1 Explosive Merkins P2 Army Crawl
    • P1 Skull Crushers P2 Bear Crawl
    • P1 Abyss Merkins aka Negative Merkins P2 Lunge Walk
    • P1 Curls for the Girlz P2 Crab Walks
  • Return Blocks

Mary: Homer to Marge, Boat Canoes, Low Slow Flutter, Pickle Pounders, Big Boy Sit-ups

Announcements:

  • Lipstick Anny Q / Convergence at Disney on Thursday
  • Christmas Party
  • Suggly Sweater
  • Davis Run
  • Q-Sheet

T-Claps (Recognition): 

  • Happy Birthday UTI – Thanks dudes for showing up!
  • DownRange – He made it!

Prayer:

  • Holiday Travel and Safety
  • Lipstick gets whatever died up there removed… 
  • Survivor – new meds, let that settle and get him back out with us
  • SoftServe’s brother
  • Stubs – new treatment
Screenshot 2023-06-14 163901

The Bowler Runs 4 The John

FNGs: Nuh uh

Warm Up: EC was had by 187, Lipstick, UTI

The Workout: A past route of my own creation returns!

Mary: Profuse sweating in the parking lot, heavy breathing

Announcements

  • Bottle Share this weekend – see Cupid and Slack
  • Picnic next weekend – see Cupid and Slack
  • 3 Alarm Run – just show up (See Q sheet)
  • R4TJ in need of a site Q – Bring the flag, encourage leadership, draw up some running routes – Ask Lipstick, UTI, and Redenbacher for past Site Q overview.  

T-Claps (Recognition):

Flag provided today by Yogurt – thanks brother!

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Prayer:

  • Maybelline
    • MIL is having open heart surgery, M is traveling to be with her
    • Dad is recovering from recent procedure
  • Pikachu
    • MIL is traveling
    • Mom is having surgery
  • Down Range
    • New baby, new to the area, new job