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Paradise City 6/17 Backblast (I Hate Dice)

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Pax of 7 

Beuford, Dumbo, Lucky Charms, DawgPound, Catniss, Full House, Popinski and Breach on the Q

Warm Up: Run up the ramp and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings Daisy Pickers and Frankensteins.

The Workout: The hated dice made their appearance for a run around ting with some stops along the way to roll the dice.

Stop 1  Frog Jumps, squats, SSH’s

Stop 2 Burpees, Jump Ropes and Plank hold

Stop3 in the tunnel for some Balls to the Wall,  peoples chair, Austrailin Mnt climbers and seal clap peoples chair

Stop4 Burpees, jump squats, merkins

Stop 5 Mountain Climbers, Box Cutters, Pickle Pounders

Stop 6 Homer to Marge, Crabwalk down the parking lot, Merkins

Stop 7 Squats, High Knees LBC’s Follows by a pax race to the midway point of the ramp and back x2 in under a minute.

Mary: 5-minute ab burnout 22 counts of the following (LBC’s, Hello Dolly’s, Reverse LBC’s Homer to Marge and Freddie Mercuries)

Announcements: None

Prayer: Pray for the family of Warchild

All those rides and we only rode one

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FNGs: None
EC: Aquaman, Dahmer

On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.

Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.

Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.

The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.

The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)

When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.

BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.

We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.

As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.

Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!

Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!

Announcements: Put them on the interwebs!!!

T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.

YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.

Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.

Prayer: YHC took us out remembering those praises and concerns shared during our COT.

It is a honor to lead you men. I’ll try to do better next time!

I am sorry Mom?

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EC: Skidmark, Redenbacher, Abbreviated for YHC…after all we do call this R4TJ
Warm Up: It was a beautiful morning to run, crisp, low humidity, and boy did it show on the runs.  Warmup started off our run a little rocky….Typical pre-run stretching was going on as Dumbo rolled in late…5 Burpees OYO.  Which then led to YHC’s favorite Monkey Humpers.  Dumbo made a quiet comment about performing monkey humpers abut 6 hours earlier….  (Strong commitment from Dumbo on a pop up AO 6 hours earlier)  Which led YHC to finish early on count 4….and quickly YHC was apologizing to his Mom???? It got weird quick, so we took off for the little dipper route.
The Workout: We took aim for the little dipper route, after much debate as YHC was feeling pressure to run crossway.  Quickly Dawgpound  or maybe Cowboy reminded me that I was the Q, and I call the shots! We headed out in hopes to see the “New AO” over at womble, but from what we could see they were converging with the FIA group on YOGA mats.  Now we know why they chose this location……  On the return from Lowes Foods back to Ting, PAX kicked it into high gear and many PR’s were had! Great finish this morning men.
Mary: Nada
Announcements: YHC is Q of Kryptonite 6/17 in Carpex. High intensity bootcamp at Koko Booth 0530, come support!
T-Claps (Recognition): All PAX as many PR’s were had this morning!
Prayer: Dumbo’s cousin Allison who is battling cancer.  Marriages, as we pray for commitment to each other and working thru issues.  Divorce should not be taken lightly.  When we take our vows, we commit to forever.  If you or someone you know is struggling, don’t be afraid to reach out for support or lend your support.

Pablo’s Anniversary Q

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25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary.  I want to thank everyone who came out to show their support in celebrating this milestone.  I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout.  I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun.  1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs:  Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness.  Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places.  After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises.  Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch.  Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch.  Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch.  Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers

Appetite for Destruction Track 1

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Welcome to the first fitness test.  The results are being kept in Southwake Challenge Spreadsheet.

FNGs: Wallaby
Warm Up:

Circled up for the following:
Side Straddle Hops
Fazio Arm Circles
Good Mornings
Daisy Pickers
Lap around the test lap

The Workout:

Results

The workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.  Then down past the cars and made a right.  Ran past one aisle then the next aisle turned right up past the median then right and ran back to the basketball court.

Mary: No Time
Announcements:

New AO Wednesday Aquaman and Doc are Qs

T-Claps (Recognition):

All for completing the first Fitness Test

Prayer:

Unspoken
Pax Parents going through health issues
Shredder

MEGA F3 KICKBALL!!!

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FNGs:  Welcome FNGs!

  • Shortcut – Katniss’s 2.0 William, he’s 14 and “he’s lazy and doesn’t like to do stuff”
  • Flower – Lipstick’s youngest 2.0.  He came prepared with his name and was excited to share.  There was some debate on if this was flour (cooking?) or flower (plant?) but he cleared it up for us.
  • Mickey – Warbuck’s youngest boy (for now), we nearly missed him in the FNG naming ceremony but he kept saying Mickey and so we named him.  Welcome Mickey!

Warm Up:  YHC asked the 2.0s how they wanted to warm up.  The first thing called out was LBCs but we got a quick veto from some of the Dads based on the wet conditions.  We went around the circle and tackled some Hillbillies, Good Mornings, Side Straddle Hops, Frankensteins, Burpees, and whatever else was called out.

The Workout:  Modified kickball!!!  Lipstick helped to get the teams split up with Dads and their 2.0s together on each team splitting our 28 PAX to something of an even number.  Our new FNG (to be named Shortcut) opted to play against his dad (Katniss) and sister (Unicorn) however.

What was modified about the kickball you ask?  The ball was about 4x the size of your regular kickball.  The Dads owed 3 burpees per run scored on the opposing team (soon modified down to 1 burpee per score).  Also, Dads on the field had to complete 3 merkins per fair kick before fielding the ball to make sure there was some time to allow our 2.0s a fair shot at the base – if the ball was airborne, Dads could attempt to catch the ball without merkins.  We also found it useful to let a Dad or older 2.0 kick when the bases were loaded to clear the bases.

Luckily, the rain held off during the workout and the soccer turf was empty so we didn’t have to play on soggy ground.  45 mins proved to be the exact right amount of time to keep the Dads and the kids attention for our game today.  Donuts were already implanted in the minds of many.

Mary:  Kids ran the bases just like at the end of the Durham Bulls games.  We upped the rounds to 2x – cause why not try and empty the tank on these kids.

Announcements:  YHC forgot to run through these – sorry PAX

T-Claps (Recognition):  Great job Dads!  Thanks for coming out and spending time with the collective 2.0s I know it makes a difference for us and for them.

Prayer:  Prayers for 16-bit and his family.  He was set to lead the Dads workout today but a death in the family changed his plans.  He later posted to Slack that he and his kids had done their own workout prompted by the 2.0s – Great work 16-bit, Zookeeper, Linedrive, Catgirl, and FNG!!!

Merlot? FNG? That sounds good, I’ll have that…

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FNGs: Popinski (Chad, EH’d by YHC)
Warm Up: Buttkickers, High Knees, Wide Knees, SSH x20, Frankenstein x10, Hillbilly x15
The Workout: The U-Turn, Pax of 2 (Aquaman/Snausage) went for 3 with a modify by Aquaman to “drop the kids off” at the Starbucks “Pool” – change shoes and run the reverse. Remainder hitting the 5+ picking the 6 up along the way. Popinksi was found on the curb by the finishers bent over splashing merlot…Winner!
Mary: Nope
Announcements: 2.0 this AM, Obstacle race at Sugg, NEW AO (Site Q’s Doc/Aquaman) Wednesday at Womble – slack for details.
T-Claps (Recognition): Warbucks for the extra effort on picking up the 6 and a +1 EC. Also, Warbucks for trying to EH a lonely foreign runner along the way.
Prayer: For the Army Cadet killed in the accident at West Point yesterday and all those injured in the incident. Unspoken. YHC took us out.

Feel the Flow

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I was watching some kettlebell flows and figured we should do that.  I do apologize for getting gassed during the workout.  I blame myself and a little bit of Dumbo for getting into that situation.  Huge congrats for Skidmark for finally getting his Fritter.  I had the shirt ready for him for some time.

EC: Skidmark, Pikachu, 187, Dumbo, Axe, Dawgpound, Lucky

FNGs: Nope

Warm Up:
Circle Up for the following
Side Straddle Hop
Fazio Arm Circles
Good Morning

The Workout:
The first Flow:
The first flow is supposed to be done with two kettlebells but we only have one each so we modified it.
4 Merkins
3 Each Arm Bent over Row
2 Squats
1 Each Shoulder Press

We did the flow 4 times

Recover on the Midget love Handles

The Second Flow:
Right Arm Row
Right Arm Kneeling Clean
Right Arm Press
Stand Up
Rack and switch Arm

We did 5 Reps each arm.
2 Rounds with Midget Love Handles and Around the world in between

The Third Flow:
Start in a squat
Bicep Curl
Stand Up
Bell over head
Tricep Press
Squat

We did 10 Reps of the following

We then took the bells for a walk around the loop.  With the bell press overhead.  We switched arms half way.

Circled up at the far end of the parking lot.
5 One Arm Kettlebell Swings Right Arm
5 One Arm Kettlebell Swings Left Arm
10 Two Arm Kettlebell Swings

Walk back with the bell press overhead.  Switch half way

We then repeated The third flow, Second flow and first flow

Mary:

Three rounds of the following
Little Baby Turkish Get Ups
Homer to Marge with bell on pelvis
Homer to Marge with bell over head
Low Slow Flutters with bell over head
LBCs

Announcements:

Fitness Test at Paradise City
Crab legs is doing a fantastic thing where he is going to a ball game at each MLB park.  He will be interviewing other folks with ALS to get their stories out there.

T-Claps (Recognition):

Skidmark, Pikachu and 187 did 5 ECs and 5 Posts with their own breath takers.

Prayer:

Crab legs and his travels
All unspoken
Pax and their Parents going through tough times
Getting Pax Healthy

R4TJ BB

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EC: Pre-EC included 2.5 miles performed by YHC, Post-EC involved Yogurt’s patented 8-min abs Ting hill repeats which he performed solo.

FNGs: uh uh… nope…

Warm Up:  Frankensteins, Daisy Pickers, Butt Kickers, and High Knees

The Workout:  Synchronize watches… and… GO!  PAX of 13 charged towards their hill laden destiny on the BROKED course.  We liked it so much last week, we just had to do it again.  These 13 brave HIM decided to make their legs hurt on purpose in the name of getting stronger- they got 4.9 miles for their efforts today.  The call out to the BRR crew yielded Sir DawgPound, Aquaman, ShamWow!, Blue Hen, Dumbo, and YHC

Mary: had a little lamb… little lamb… little lamb…

Announcements:

  • New AO that hasn’t been named will commence next Wednesday at Womble.  Check Slack and see Aquaman/Doc
    • Please note their is a superior alternative AO to this TBD AO and the Trot…  please see R4TJ 😀
  • Ultimate Frisbee at Tiger Blood this week.
  • YHC has your Q at Dad’s workout this weekend.  I hope you enjoy Kickball… specially modified kickball of course 😉
    • Anyone running an obstacle course or missing the Dads workout should still shoot for 2nd F at Dunkin’ if the time lines up.
  • Paradise City will be hosting a quarterly fitness test (stolen from Carpex) – see DawgPound for details and to make sure you show up for the right day if you are interested in tracking your progress moving forward.
  • An informal running option will commence in 12 Oaks on Fridays at 5am – Bring on them hills!!!

T-Claps (Recognition):  Great work out there this morning guys.  Crossway is no joke and the humidity doesn’t make it any easier.

Prayer: ShamWow! took us out.  Way to lead!

Laps for Days

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22 PAX came out for Purple Cobra beatdown by YHC. 8 PAX showed up for an EC run before what turned out to be a run-centric workout. We had it all, burpees, hills, running, what more could you ask for? Boogie EH’d his 2.0 to come out this morning, so a quick disclaimer for the FNG and we were off.

EC: 187, Axe, Dahmer, Dawgpound, Full House, Plex, ShamWow, Warbucks

FNGs: Iceman – Boogie’s 2.0, training to prepare for Air Force > Top Gun > Iceman.

Warm Up:
Mosey to Goodwill lot and circled up for:
SSH x30 IC
Morrocan night club x10 IC
Sir Fazio arm circles x10 forward/x10 backward
Steve Earle x15 IC
Mountain climbers x10 IC

The Workout:
PAX got into groups of 3 (1 group of 4) and repeated a lap with 4 stops for exercises, starting with 10 reps at each station, decreasing by 1 after each lap.

Station 1. Burpees – bottom of Lassiter Rd (Fun for all)
Station 2. Underdogs (rows) – on guardrail at top of Lassiter Rd (ShamWow wasn’t a fan as the guardrail gave him a boo boo)
* Bootcamp workouts in general consist of a lot of pushing exercises and very little pulling. I add these to try and balance out the workouts. Here is a good article on having a balanced bootcamp workout. The blog has a lot of ideas for those Q’ing and want to do something different. https://bootcampideas.com/balancing-your-bootcamp-training/
Station 3. Monkey humpers – sidewalk at Sunset Lake (did these on the road to give passerby’s a show)
Station 4. Pattycake merkins – Goodwill parking lot (these were interesting with 3)

Groups got in 5-6 rounds before being out of time.

Mosey back to start.

Mary:
ShamWow led some plank holds and shoulder taps until all were back.
Absolution: Groiners (legs out and back for 1,2), down to chill cut (3,4), chill plank jack (5,6), back up to plank (7,8)
Gas pump – Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.
LSF x20 IC
Homer to marge x10 IC
right leg up x7 IC
left leg up x7 IC
LBCs x30 IC

Announcements:
Special Co-Q at Disney on Thursday.

T-Claps (Recognition):
8 for EC, good work fellas.
Good work put in by all today!

Prayer:
Warbucks dad with back issues, injured PAX.

YHC took us out.