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Billy Madison Visits To Be Determined

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EC: LED, Fanny Pack, Fonzie, Katniss, Maybelline, Redenbacher, Yogurt

FNGs: Welcome (Wilson Robertson) Drum Circle! He went to App State and said it was a pretty groovy experience..  Thanks for bringing  him out Fonzie.

YHC made my inaugural Q at TBD so I wanted to make sure PAX got their money worth on this fine Wednesday morning in the gloom.  Seven of us headed out for Extra Credit with great pick ups of the 6 along the way. Returned to the flag for about 10 more PAX ready to get after it. Fonzie let me know we had an FNG so I laid down the disclaimer and off we went.

Warm Up:

A quick mosey to the center of the ball diamonds and then circled up for:

  • Good Morning x 12
  • Windmills x 12
  • Frankenstein x 12
  • Spinal Rotations x 12

We then took another quick mosey to the parking lot east of the soccer fields for the main event.

The Workout:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. Begin with a loop (to simulate the grade) followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.

First Grade

  • Star Jumps x 12

Second Grade

  • Star Jumps x 12
  • Sumo Squats x 12

Third Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12

Fourth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12

Fifth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12

Sixth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12

Seventh Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12

Eighth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12

Ninth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12

Tenth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12

Eleventh Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12
  • Dying Cockroach x 12

Twelfth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12
  • Dying Cockroach x 12
  • WW II x 12

Mary:  We returned to the flag with enough time for 12 count low slow flutter. Have a nice day.

Announcements: Check Slack and FB for information on the upcoming F3 picnic, bed build, and CSAUP.

T-Claps (Recognition):

Prayer: Unspoken. Sham Wow! Laettner

YHC took us out. Always an honor to lead.

Mop Handles and Mumble Chatter

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Great group out at Ground Pou… I mean, Sheepdog, this morning. Some strong mumble chatter was in play. I won’t go into details but there was talk of an F3 South Wake calendar and there was some discussion about a mop handle. Been a long week for many of us and so I was looking to bring a little different variety. Ironic thing is, I ended up taking pieces of the previous day Fram-led beatdown. It was that memorable that I just figured I wanted to keep doing it. Several in play for EC, gotta love that later start at the end of a long week.

FNGs: Nope
Warm Up: Long jog around to back of school, circled up for variety of exercises. This was second time this week I included Good Mornings ICx20. Guys are always asking for it, so what’s wrong with a little extra time to stretch?
The Workout: Lined up along the side of the school. Kept it simple. We would run down the length of the road and do a plank hold together on a 30 count, then run back. When we returned we did SSH ICx100. Kept this pattern but on the return we changed it up each time and did LBCs ICx75, Mt Climbers ICx0, Low Slow Flutter ICx25, and American Hammer ICx10. Good mix of jog/plank/core work. Then we circled up and Shredder led a 10-min lesson on some self-defense moves. If you have ever been to Sheepdog, this is something you are missing out on. Shredder walks the PAX through some basic techniques, provides demo, and you practice. Look, nobody is gonna become an expert in 10 mins, but this is a great addition to a workout and you get to learn a few things along the way. T Claps to Shredder for sharing his knowledge with the PAX.
Mary: Mosey back to flag and a Sprinkler/Redenbacher 2-man jailbreak broke out. Circled up for a couple quick rounds of LBC, 6 hold, Low Slow Flutter and Homer to Marge. Then we did a 5-min arms and shoulder stretch routine. Figured after some of the workouts this week we could use a little extra. This is when the mumble chatter reached Ground Pounder status. It was almost like Dauber was there.
Announcements: CSAUP, others check Slack
T-Claps (Recognition): Lots this morning. Great to see Mr. T back in the gloom. Red for piling up points and running strong. Maybelline putting in the work too. Shredder showing great leadership during the challenge. I could go on but you get the point.
Prayer: Unspoken, YHC took us out.

EVENing the ODDs

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FNGs: None

Warm Up: Mosey from parking lot to track. Hamstring Stretch, Quad Stretch, Pull knee to chest
The Workout:

PAX were instructed on the ground rules for the ME: ODD numbers must be completed in sequence. EVEN numbers are interchangeable throughout the non-stop 45 min timer. I/C exercises were to be done in proper cadence timing and lap work on EVEN’s were to be held to the spot you stopped on the track. i.e. Don’t start walking on bear crawls if your tired. PAX were politely told to have some self-respect and be honorable in their effort. To quote Pablo “I’ll be checking accountability and I ain’t your Daddy.”

PAX were instructed to pick up the 6 on EVEN numbered exercises. Flip a tire, bear crawl an extra distance, throw an extra rep or cadence rep to the 6’s way. Plenty of help given during lack of “will” moments.

I don’t have every PAX’s completed Events. (Each # is an event) But I can come back and edit as they come through.

Nemo: 6 , Mookie: 5, Breach: 6, 16 Bit: 4, Fanny Pack: 6, Maybeline: 7, Cupid: 6, Pablo: 6, FRAM: 6, Roger Roger: ? , Mad Dog 20/20: ? Floe/Joe: ? , Hardy: ?,

Lots of lesson to be learned from this: Help someone, Ask for help, Get past the surface of fear and pain, True Accountability, Steel sharpens steel.

Mary: Not time
Announcements: None (Too tired)
T-Claps (Recognition): Maybeline, Breach and Fanny Pack for EC.  ALL the PAX who committed to the workout. ALL PAX for competing against YOU vs YOU.
Prayer: Pablo’s Family Friend, Roger Roger’s extend families medical issues, Floe/Joe medical issues with family and wife’s getting job opportunities.

Thunder YOGA w/ 19 PAX

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FNGs:  Welcome Jukebox, future patrolman who loves to sing.  Thanks for bringing this young man out Pumpkin Spice.  Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
Warm Up:  many PAX participated in VC.  Bike ride +10 miles.  PAX moist.
The Workout:  YOGA, much needed.  Look, I will simply attach a pic of the movements we executed.  Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted.  I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage.  I will defer to Cancun for his intimate experiences.  Quite flexible for a 6’4” 260 pound dude.  Awesome.  The much anticipated spread Eagle was executed flawlessly by many.  Only a few PAX let out some flatulence.
Mary:  lots of stretching, balance stuff.  Full 45 mins of pure awesomeness IMO.
Announcements:  CSAUP, Murph, bed build, 5Ks, see Slack/FB
T-Claps (Recognition):  Happy Birthday Cancun!  All PAX killing it during May challenge.  Remember to listen to your body and REST.
Prayer:  Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.

Honored to lead – Dauber.

Crazy Ivan 5/14/21

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FNGs: none
Warm Up: GM, Fozzy Arms, SSH, windmill, Spinal rotation, Imperial Walker
The Workout: 4 rounds, 45 sec work, 15 sec rest. 8 bell exercises.  Rows, tricep extension, figure 8, plank row, curls, KB swings, midget cookie, ground pounder.

Mary: popcorn
Announcements: bed build June 12

Prayer: military and first responders

No Frills, Just Thrills at Disney

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19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.

EC: UTI, Maybelline, Nemo, Fanny Pack, YHC

ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC

Today’s theme: 56 in recognition of my 56th bday.

Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings

Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.

In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56

  • Round 1: 1 burpee, run to opposite, 56 SSHs (1×56)
  • Round 2: 2 burpees, run, to opposite, 28 squats (2×28)
  • Round 3: 4 burpees, run to opposite, 14 Turkish getups (4×14)
  • Round 4: 8 burpees, run to opposite, 7 mtn climbers (8×7)

Indian run to carpool drop-off circle.

  • Divide into groups of 4/5.
  • Sevens (7s) with WWIIs at bottom, star jumps at top, GO!

Indian run, split into two groups, back to turf center circle.

Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.

I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!

Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.

Prayer: unspoken

TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!

Simple and affective

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9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.

Everyone was tired except 187.

The end!
This BB is dedicated to 16 Bit.

BS out!

Dawgpounder

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EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
FNGs: Nope
Warm Up:

Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps

The Workout:

Pax split into two groups

Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.

10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW

Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.

Mary:

Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans

I’m drawing a blank here. We did abs though.

Announcements:
T-Claps (Recognition):
Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540

Reach out and touch someone (old AT&T slogan)

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During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while.  I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to.  Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight.  It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers  (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance).  I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post.  Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while.  Sometimes a little encouragement can go a long way.

FNGs: none today

Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

The Workout: standard U-Turn in reverse (6mi option or 3mi option).  By far an easier route than standard U-Turn due to less hills/elevation.

Mary: ran outta time

Announcements: congrats to Sprinkler’s son graduating high-school!  Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs.  Bed build June 12th.  May challenge continues…

T-Claps (Recognition): Picking up the 6 as always

Prayer:  11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX

Gloves were a good idea

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FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair.  Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.

Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.