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Pumpkin Spice B-Day Co-Q

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5 HIMs at GP this morning.

FNGs: None  

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies

The Workout:

Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 50 ct Wall Sits (run beetle run)

 

Mosey to the rock pile where Pumpkin Spice took over the Q:

3 sets 24 Curls, Triceps Press, Dead lifts, and Ground Pounders 

On your 6 – 3 sets of 24 x 3 ct Chest Presses and Low Slow Flutters

 Return the rocks and mosey to the playground

Aik’n Abs

  • 20 LBCs 
  • 10 WWIIs 
  • 20  Pickle Pounders
  • 20 x 3 ct Homer to Marge (10 standard, 5 single leg)

Aik’n Arms

  • 15 Merkins
  • 15 Derkins
  • 20 x 3 ct Dips
  • 10 x 3 ct Shoulder tap planks

Aik’n Legs:

  • 20 Step ups
  • 20 Squats
  • 10 Star Jumps
  • 10 x 3ct Mountain Climbers  

Aik’n Abs:

  • 15 American Hammer
  • 20 ct 6 inches
  • 20 Freddy Mercurys
  • 30 ct Chilcutt plank
  • 30 ct Supermans

Ring around the Playground:

  • Bear Crawl half circle & Karaoke back
  • Lunge Walk to half circle & Bunny Hop back
  • – Rinse and repeat

Announcements: 

F3 Teams running BRR Relay to finish this afternoon. TBD September Qs: get out and support Double D and The Natural this month. 

 

Prayer Requests: Pray for all our brothers dealing with challenges; Dutch Oven’s Father diagnosed w/ pancreatic cancer. 

T-Claps for Pumpkin Spice 1 year F3 anniversary and for stepping up to Co-Q .

Blasts at Thunder

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Late in the afternoon, this Q needed to get out of his home office, taking a break from reading, studying and testing with his new job.  A quick message to John Deere confirmed I was good to go tonight to lead these HIM at Thunder.  Planning immediately began with coupons and minimal running.  John Deere teased the PAX on social media with a guest appearance Q tonight at Thunder.  Love Deadpool btw.

EC:  Peeping Tom

FNGs: None

Warm Up:  Rams, Kubota and Dutch Oven found the shovel flag and saw my trunk open filled with assorted coupons.  When asked if there was going to be running, Q replied “No, but we are going to be carrying a shitload.”  Watch hit 1900 and Pax of 7 moseyed to the tennis courts.  Peeping Tom had planted the seed of 12 after discussing the great Tom Brady and our love of The New England Patriots.  The following exercises were completed in cadence with 12 reps:  Fabio Arm Circles, F/B; daisy pickers; overhead claps; Imperial Walkers and 25 SSH.  Some Michael Phelps thrown in for good measure.

The Workout:  PAX were instructed to choose a coupon from Dauber’s car.  Most senior PAX chose first.  Respect your elders.  One PAX had to grab a portable soft bag cooler full of cold G2 and water.  Last PAX had to grab the shovel flag.  The mission was to grab the gear and carry it to various parts of Womble.  Coupons consisted of wrapped/coiled fire hoses, dumbbells.  (PAX did not grab kettle bells or water stick).  Mosey to shelter.  Set gear down.  Commenced with up an over picnic tables .  Held Al Gore until all PAX finished stepping up and down tables.  Grabbed wall for BTTW for 12 count, people’s chair 12 count, Rinse and repeat for 24 count.  Found a picnic table for 12 reps of erkins, Derkins and dips.  Grabbed a different coupon and mosey to amphitheater.  Set coupons on stage and PAX began L and R step-ups, 12 reps each side.  PAX grabbed coupon and set it down in front of them.  Began toe taps on coupon for a 12 count cadence.  Rinse and repeat after moving two spaces to the left.  PAX had option of carrying coupon while executing the leg-ups 12R & 12L.  Toe taps again on the ground.  Dropped coupons and headed to the wall for Australian Mountain Climbers and People’s Chair 12 cadence count, proceeded to execute 12 merkins, 12 WWIIs and 12 LBCs.  Lots of blasts coming from Q during these reps (something I ate?); Regardless, PAX showed no fear and pressed on through some added noise, giggles and grins.  Rinse and Repeat.  Mandatory hydration break.  Mosey to the side entrance of the pitch with coupons in hand executing curls for the girls or John Cusack.  Once we got to the opening, dropped coupons and performed 12 counts of plank jacks, 12 Midget/Smurf jumping jacks, and 12 Frankenstein’s.  Storms rolled in clearing the kids off the pitch.  Rinse and repeat, looked at time and began our trek back to the shelter, singing and airborne Jody in the rain.  Mumble chatter about the time left.  All good.

Mary:  circled up for some yoga, merkins, low-slow flutter, box-cutters.

Announcements:  Support the Derek Davis run on Thursday at the shoe tree lamppost and the run on Saturday, run it or volunteer if you are in town; F-3 Dad’s camp; buy your 9/11 shirt; discussed the importance of wearing ID, letting Q know any injuries, ailments, allergies etc.  See Slack/FB

T-Claps (Recognition):  Peeping Tom – wearing breath-taker 5 times this week with EC before he leaves for travel (work/vacation).

Prayer:  Kids heading back to class/school, the Berger family – May the doctors find a better treatment for Michelle (shout out to all PAX who contributed miles/money) for their trip to Mayo Clinic; Unspoken.  Dauber led us out.

Honor and a privilege I do not take lightly leading you men.  -Dauber

Under the thumb……

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PAX of 10 for a foot friendly ABSolutely Fabulous hot and sticky Tennis court only work out…. 

side note: I spotted three family take photos of their kids next to the shovel flag… made me smile

Warm Up: Asked Dutch Oven to step up and run the warm up… Good Mornings, Windmills, SSH.

The Workout:

Even Hours Clock Work Merkins

ABS Set 1, 2 rounds of: 15 x LBC, 15 x Superman, 15 cadence heel taps, 15 x Dying Cockroach, 8R/8L V Crunch, 15 cadence low slow flutter, 15 cadence Box cutter.

Odds Hour Clock Work Merkins

ABS Set 2, 2 rounds as above.

10L/10R Straight-Leg Fire Hydrant & 10L/10R Side Balance Leg Lifts (both these seriously target glutes)

ABS Set 3, another 2 rounds

Grab some fence, 10L/10R toe taps (the ultimate quad killer)…. 100 count off Preachers Chair

ABS Set 4, another 2 rounds followed by a further 10L/10R toe taps

Mary: Century 10 PAX Merkin Circle… each Pax called a 10 count Merkin of choice….

Announcements: BBR Ultra ALS Support, please check Skid Mark FB page, heads up on Christmas Party, Oakwood 24 supporting healing transitions, 911 Stair Climb

Prayer: lots of prays, John Deere work colleague fighting Cancer, Noah Arc’s Michelle, Other F3 member ‘M’ troubles, Dauber daughter tonsils, unspoken…..

Rendevous with Rama

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The theme of the day was “everything in 3’s”.  It was supposed to be a 3 mile EC, 3 Q’s, 3 stations, where pax in 3’s would rotate 3 sets of each workout.

But SkidMark is a jerk and guilted EH me into running a 4 mile EC.  Thanks to him, I PR’d 5k & 1 mile distances and set strava segment PR’s on pretty much every segment we ran.  Then somehow 22 guys showed up to the ‘Nut, throwing off the groups of 3.  And then my timing was rubbish so we didn’t get 3 reps in.  But, whatever, we pushed ourselves and got stronger.

As Dredd & Dark Helmet said on the 43 Ft Podcast, if you want to run faster, find someone faster than you and run with him.  If you want to get stronger, find someone stronger than you and work out with him.

F3 is a whole lot more than a selfish accountability fitness group.  But, I hope it’s at least that much for all of us.  Find someone who pushes you, and push yourself.  And once you realize another guy can help you get into better shape, think about how someone can be pushing you to be a better husband, a better father, a better employee, a better person.  Don’t let the impact of F3 be limited to your 5k Time or Merkin Reps.  #Accelerate

FNGs: Philly Special

EC:

Skid Mark & Slide Rule: 4

Buford, Dawgpound, Bernie: 2-3?

Flanigan, Blue Hen: Commute

Warm Up:

Led by Martini.  A lap, some SSH, Daisy Pickers, Good Morning, and Fazio Arm Circles.  Our FNG arrived midway through, a quick disclaimer was called, and we were off.
The Workout:

PAX split into groups of 3, with 2 cinder blocks per group.

Round1:

Cinder blocks curl their way to the playground, odd man run & do 5 burpees

Rotate through 1 legged Romanian Dead Lifts & Pull Ups, 10x each

Recover on the BTTW.  I think there were some merkins in there

Round2:

Cinder blocks tricep extend their way to the track, odd man run & do 10 burpees.  Da business demonstrated the agility we all expect from seasoned professional referees

1 Lap around the track in 3 man indian run.  Indian drops for a merkin before sprint to the front

Round3:

Head to the short wall.  You know, the short wall.  Yeah, the short wall.  Odd man 5 burpees

2 pax do Goblet Squats while 3rd does a BTTW crawl the length of the wall

Repeat Round2

Repeat Round1

Intermission: Backwards up hill; duck walk down hill as other 2 chillcut plank.  Repeat 3x

Repeat Round3, only on a more differenter wall

Mary:

Led by Cowboy.  LBC x1000, Big Boy Situps, Homer to Marge

Announcements:

Thursday First Responder Training, Monday Workout in RTP

T-Claps (Recognition):

Today was Spanx last post.  He’s moving to Richmond, VA to take a new job.  Dude’s been hitting it hard and is going to find folks up there to work out with as soon as he gets his feet on the ground.  Good job, Spanx, it was a pleasure getting to know you.
Prayer:

Moby’s dad is getting released from hospital soon, Pilgrim’s Dad, Shredder

1 Year Anniversary for Ground Pounder

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Pax of 19 for the 1 year anniversary of Groundpounder

Foghorn, Kitty Litter, 3rd cousin, Dumbo, Mookie, Messai, Pikachu, Pumpkin Spice, Noahs Ark, Doc, Q-bert, Emeril, Dutch Over, Dauber, H1N1, 16-Bit, Deadbolt

Forceps and Breach on the Q

Warm Up: 20 counts of SSH, Good Mornings, Daisey Pickers, Imperial walkers and Hillbillies

The Workout: The workout was a Co-Q with Forceps teeing things off

Mosy over to the pavilion Split into 3 groups for some

Aiken Arms 20 dips, 10 shoulder tap planks, 15 plank jacks, and 15 hand release merkins

Aiken legs 20 Squats, 20 steps ups, 10-star jumps, and 15 mountain climbers

Akien Abs 15 American hammers, 20 ct 6 inches, 10 Rockies and 30 ct chill cut planks

Mosey over to the rock pile and grab a rock to share, 3 sets of 10 count Curls for the girls, Tricep extensions and Groundpounders rotate clockwise between sets.

2nd half belongs to Breach,

Stations of fun, Partner up for a Tabata style 30 seconds of work followed by 10 seconds to rotate. Partner 1 uses the tool and partner 2 does merkins.

Station 1 Firehose front squat, Station 2 Pain stick truck twist, Station 3 Fire hose back squat, Station 4 Pain stick sumo squat, Station 5 Tire flip, Station 6 Pain stick overhead squat, Station 7 Med ball throw and med ball slam, Station 8 Sledgehammer ax chop, and battle rope waves. Station 9  Pain stick up and over twists

Mary: Pax callout exercises, squats, homer to marge, Freddie Mercury’s, and heels to the heavens

Announcements: First responder training on Thursday check the socials for details, Apr 29th workout in Durham check the socials for details

Prayer: COT: Crab legs and Shredder, that all have a great Easter with family and friends.

CarPex’s 777s at Thunder

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Pax of 8 came out for a last minute announced Q of CarPex’s finest transplant (Peeping Tom) & YHC.

FNGs: N/A
Warm Up:

Mosey to field near Volleyball court
Circle up for:
20 SSH IC
15 Windmills IC
15 Standard Merkins IC
The Workout:

Mosey to horseshoe things
At each line do 2 double merkin burpee
At the end do 30 prisoner squats OYO
Going back do WWM at each line
Plank hold for the 6
20 Homer to Marge IC

Mosey to the rock pile
Every grab a non travelling rock
20 IC curls, rows, shoulder presses, triceps while randomly switching rocks each time

Replace rocks and mosey to the lone picnic table
At the table do 20 Derkin, Earkins, and Dips IC

At this point we transitioned to YHC for the 777s portion of the workout.

First 7:

Mosey to posts with metal bars for rails (go clockwise around the baseball fields to get there). 7 upright rows on the bars & 7 squats in the field – repeato each 3 times.

Second 7:

Mosey to the horeshoe pit. 7 shoulder taps, bear crawl to other end, 7 merkins, crawl bear back. Repeat both ends 3 times.

Third 7:

Mosey to the lower shelter. 7 IC balls to the wall, 7 IC wall sit. Repeato both 3 times.

Fourth 7:

Mosey to the tennis courts, line up on long end. 7 crab cakes, crab walk to other end, 7 LBCs IC, walk crab (backwards) back to start. Repeato each end 3 times.
Mary:

Have a nice day
Announcements:

See announcements post. Upcoming first responder training.
T-Claps (Recognition):

Bulls eye – being at Thunder solo + signing on to co-Q Crazy Ivan.
Prayer:

Crab legs, shredder, silent.

Merry Go Round at Cletus

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Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings,  Imperial Walker’s, and last with Hillbillies (which I messed up on)

The Workout:  PAX gathered around a large circle with various exercise stations.  PAX performed as many repetitions as possible in 90 seconds of each exercise  and recorded the results in front of the station with a piece of caulk.  The goal was to do the most repetitions and record your results for others to beat.   After the 90 seconds,  PAX  ran around counterclockwise and went to the next station for a different exercise.  Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted  Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.

Mary: Due to time running out, I  got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction.  Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.

Recover on the Mosey

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13 PAX braved the wind and the rain and joined YHC for a Purple Cobra beatdown. 5 PAX for EC. Flanigan and Blue Hen made the trek across town to see what all the hype was about. Dutch Oven posted after his first post at Ground Pounder Saturday. Lucky made him feel right at home during the 1st set of people’s chair.

EC: Chips, Dahmer, Maybelline, ShamWow, Warbucks

Warm Up:
Warm up lap around the gas station, then circled up for:
SSH x25 IC
Sir Fazio arm circles x10 forward IC
x10 backward IC
Mountain climbers x20 IC
Moroccan night club x10 IC
Windmill x10 IC

The Workout:
Wasting no time, we jumped right into it. Partnered up and wheelbarrowed to end of lot and back, switching as needed. When switching, 1 monkey humper, incrementing by 1 each switch (up to 10). Lunge walks back to pick up the 6.

Mosey to loading dock. Split into 2 groups, alternating exercises.
3 rounds of:
Partner 1: Peoples Chair
Partner 2: Sumo squat x20

Recover on the lap around Harris Teeter

3 rounds of:
Partner 1: BTTW x10 IC
Partner 2: Derkins x10

With lots of strange sweat stains on the wall, PAX mosey’d to the Goodwill parking lot. Partners bear crawled opposite directions around the parking lot and did x10 brokeback derkins when they met. Then jog around lot and do x10 derkins when reunited. Repeated until YHC called it after roughly 2 rounds.

Mary:
Plank hold indian run halfway across parking lot
Guantanamo’s across 2nd half of parking lot
Circle up for:
American Hammer x20 IC
LBCs x20 IC
Have a nice day x20

Announcements:
Tiger Blood grand opening this Thursday @ Holly Ridge Middle – 0530
North South Convergence Saturday @ Pullen Park – EC 0600, Main 0700
#F3MentalBattle discussions during COT tomorrow at all AOs
Dumbo thinks Auburn will beat UNC

Prayer:
Full House’s dad, PAX struggling with mental health issues

Lucky 7 @ GP – Welcome Dutch Oven

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YHC arrived to find two parked vehicles with no one in sight.  FNG Mike was the fourth vehicle on site and he and I discussed the F3 disclaimers while we waited for the others.  Lipsync arrived on foot followed by Breach. Both had put in a couple miles of EC before we got started. Mufasa and Doc were on site next and while we were circling up for warmup, Pikachu decided to roll in and grace us with his presence.

Warmup:

10’s –  Good Mornings, 20 Fozzy Arm Circles, 15 Cherry Pickers, 10 Emperial Walkers, 10 Hillbillies,  10 Don Quixote’s (Windmills) and  20 SSH

The Workout

Mosey to the Wall

3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 5 ct down the line (35 ct total) Wall sits.  During one of Pikachu’s count downs, he started debating the method in which to count to 5 when YHC interrupted to share his count down was about to expire.

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls (TY Breach for choosing a rock the size of Texas)
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

After a brief discussion over whether the ground was too wet to lay down on, YHC called an audible and PAX Cousak’d to the playground with the Rocks to finish our Rock work.

  • 2 sets 10’s Windshield Wipers (lot’s of groans)
  • 4 sets of 20’s Standard Press

Aik’n Station Time:  PAX paired up and broke into 3 stations rotating clockwise after each set

  • Aik’n Abs: 15 American Hammers,  20 ct 6 inches, 20 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Derkins, 15 DIps, 15 Shoulder tap planks
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star jumps, 15 Mountain climbers
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Single Leg Homer to Marge (10 ct each leg)
  • Aik’n Arms: 10 Shoulder Tap Merkins,  15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs: 15 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks

Ended with 20 Ct 6 inches.

Announcements:   Crab Legs workday tomorrow @ 2PM (2 hrs of work + 1-3 hrs of good bourbon)

Prayer Requests:  Prayers for Forcep’s Mother-in-law who is in hospital w/ heart issues.  Prayer’s for Mufasa’s friend Chad who is waiting on a possible cancer diagnosis. Continued prayers for Shredder’s recovery and for Crab Legs.

YHC took us out