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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.

Another year on the rock

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7 men showed up for a birthday beatdown from the one and only warden Breach

Sprinkler, POTS, Bobby Boucher, Quiver, Fanny Pack and Gilette

Warm Up:

a short mosey to the lower parking lot for 43 prisoner squats. Continued on our journey around the clubhouse and then circled up for 43 counts of SSH, Windmills, Imperial Walkers, and Hillbillies.

The Workout:

In a 3 station session of pain, all prisoners were given 4 mins 30 seconds to complete the circuit. If not they had to pay the price, which they did as no group was able to finish in the right amount of time.

The stations were:

Station 1

100 Weighted Squats
80 Up and Over jumps (Tire)
60 Rut Rohs (Pain Stick)
40 Freddie Mercury’s
20 Bicep Curls
10 Burpees

Station 2

100 Side Straddle Hops
80 Weighted Lunges
60 Close Grip Chest Press (Weight Plate)
40 Hello Dollys
20 Tricep Extensions
10 Inchworm Burpees

Station 3

100 Mountain Climbers
80 up and over the hurdle
60 Merkins
40 Toe Touch Jacks
20 Dips
10 Broad Jump Burpees

In between set I decided that we needed to get a little more mosey in so we again hit the pavement for some creative laps of fast feet, drizzled in some crap walks an Indian run, and even a jailbreak. All inmates reported back to their cells at 6:15.

Announcements: Quiver is going to be posting some challenges at the downtown train on slack in the next few days.

Prayer: Fanny Packs knew a guy named Bob who got killed by a drunk driver, prayers to his family for healing. Prayers for Quivers’s friend’s nephew who got hit by a car while riding his bike, pray for a quick recovery. Pray that we continue to find ways to make positive impacts on our environments no matter how big or small.

Do the Major Melon Dew T-Shirt Challenge

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Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar.  Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast.  Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q

FNGs: none today

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins

The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse

Mary: no time today

Announcements: Monthly Challenge #3 begins Monday;  #monthlychallenge on slack for more details

T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag

Prayer:  the safety of all the students, teachers, state workers going back to school on Monday.  Also the safety of everyone state-wide as COVID restrictions begin to ease up.

Jessie’s Girl and the After Song

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It was good to see several cars in the lot already as I pulled up early for GP. Tclaps to Shredder who hopped out of his car and went for an EC run with the promise of no burpees by the Q if he was late getting back. Forceps rolled up right on time bringing the music with him, because the pax at GP do get grumpy without their music. Little did he know how important it would be later to set the mood for my new Mary Circuit.

FNGs:N/a
Warm Up: side straddle hops(by most, Gump hops by 1, and attempted Gump hops by another), good mornings, fozzy arm circles forward and reverse, Michael Phelps, and daisy pickers.
The Workout: our normal rocks were halfway underwater so mosey to the new rock pile for a medium to large rock. I was very proud of everyone today as I didn’t see any one arm pebbles this week. John cusack, curls for the girls, and mumble chatter (something about morning enemas) as we mosey to the game board by the basketball courts.

Everyone lined up by the color wheel with rocks for the main event. Pax would spin the wheel, I would move on the board to that color, we would do a super ground pounder as the buy in for every turn there’d been (1,2, 3, etc.), the pax that spun would call a 10 count move, we would all execute that move, and then rotate down a rock. It took 15 turns to make it to the end and we ended with a 20 count move to finish.

Cusack, curls for the girls, and mumble chatter(something about a trip to Circle K, had to be there for this one!) as we returned the rocks to their exact location and mosey back to the start for Mary

Mary: Inspired by GP 2 weeks ago I promised to make a Jessie’s Girl Circuit based on some mumble chatter. Forceps had it on the playlist and got it started.
Jessie’s Girl: 10 count 3rd Nipplers(thanks Gump for the inspiration), 6 inches hold, pickle pounders, homer to marge right leg up, and homer to marge left leg up. Then rinse and repeat for Round 2. This circuit lasts much longer than the song and I think we hit a different playlist for the after song.
Finished things up with an embrace the suck plank hold.

Announcements: Mama’s Thrift moving tomorrow morning 7am
T-Claps (Recognition): All pax that made it out for some ridiculousness and a reasonable Q
Prayer: Fanny Pack traveling, covid relief, unspokens

Crazy Corners at the Grave

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A nice warm morning by the graveside. YHC wound up getting more running in during the workout than originally planned. Know your dimensions at the site…it’s a long way around the community center!
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers, Sir Fazio’s F/R, all exercises IC x 12
The Workout: Mosey lap around the Community Center to map out the 4 corners to be used for the PAX today. 4 Corners followed. Each corner had an AMRAP exercise assigned, the timer would be 1 PAX running a full lap, before the group moved on to the next corner. We repeated this process for the following exercises: Hand Release Merkins, Squats, LBC’s, SSH, Alternate Lunges, WW2’s, Squat Jumps, Shoulder Taps, Hand Release-Release Merkins (PAX seemed to disapprove of this exercise…hmmm?).

After 4 corners, we ran around a slightly shorter 4 corners of the main lot 2x Indian Run style. We finally stopped at the pavillion for a series of AMRAP Dips, Step-Ups, and Irkins, this time the timer being PAX taking turns doing American Hammers IC x25.
Mary: Mostly built into workout, but we finished with Good Mornings x12.
Announcements: Beta Running/Ruck AO coming to Fuquay. Norm is giving it a go!!!
T-Claps (Recognition): Cancun for coming in hot since starting last Friday…think the guy has only taken 1 day off!
Prayer: Finkle is traveling to see parents in Florida…safety for him. YHC took us out. Honored to lead men!

Did I Q Good? – Q School Re-Cap

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8 PAX posted at Womble Park in the afternoon on a beautiful Sunday for our first SouthWake Q School in quite awhile. HIM’s offered great insight and input as we were in the business of equipping ourselves and others for leadership. In the end, all things covered tied back to the Mission, Creedo, and Core Principles of F3. Bottom line…we do what we do and how we do it for a reason. No one gets left behind, we pick up the six, and all men get stronger and accelerate together.

FNG’s: Not at something like this…but we covered the disclaimer and other good points of reference for FNG’s. Namely, the solid Q will assign another PAX to “keep eyes on FNG’s”.
Warm Up: SSH x 20, Good Mornings x 10, Standard Merkins x 10, Burpees x 5. Main point here was we do certain exercises in Cadence, slow cadence, single counts, and OYO for a reason. We don’t do fast windmills, we don’t do burpees in cadence.
The Workout: A quick mosey over the far end grassy field where we covered elements of routines or “Thangs” as some of us reference them. Safety, keeping PAX together and challenged were the main points here, with all PAX taking a turn to practice cadence counts, the “say” statements of…”exercise is”, “starting position”, MOVE (IC/on my…), “exercise.” It’s how it’s done! Did a series of 7’s with Mountain Climbers IC and Squats.

We did an Indian Run over to the rock pile, with a few points being shared by Skidmark about waiting until the indian is in line (rather than a weave) and also monitoring your PAX….again, we don’t leave people behind.

Did a small series of rock exercises both IC and single counts including: Curls for the Girls, Rut-Rows, Tricep Press, and Shoulder Press. Big idea on rocks…tell PAX to choose a challenging rock BUT…also let them know if you will be travelling with it.
Mary: Q has a big job when arriving at Mary to be sure all PAX are accounted for. We did LBC’s IC, LSF’s IC, WW1’s on the up.
Announcements: none
T-Claps (Recognition): Bobby Boucher, Wallaby, and McNugget, having done already their VQ’s plus some, seeking to accelerate and lead!
Prayer: Went over the format of COT, ending on time, prayer considerations. Bobby Boucher has an aunt with health issues. Martini with a big job audit situation at work. YHC took us out! On to a great time for 2nd F. My VQ at a Q School is now in the books, thanks for freeing me to lead!

Has it been 1-year already???

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11 PAX showed at my 1-year anniversary right here at AGS.  Of course I took the Q and it meant a lot to me to have so many PAX show up on a freezing cold Sunday.  I mentioned in COT I would not have taken any offense to any one of these PAX not showing up today considering how much they’re posting and Q’ing during the week as it is.  This was the most PAX I’ve hosted at AGS since I took over as site-Q back in the fall.  **Mookie, Redenbacher, and Oboe all showed this morning and they were the original 3 PAX I met at AGS 1-year ago today…this meant a LOT to me guys.  There are so many PAX out there that have helped me get to where I’m at today physically, mentally, emotionally, and spiritually…rather than name all the individual names I just wanted to thank F3, particularly those infamous names out there that are significantly going above and beyond week in/week out.  You know exactly who you are.  THANK YOU ALL.

FNGs: none today

Warm Up:  mosey up and down the tennis court parking lot at Womble, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 25x-30x Merkins (pretty much my standard warmup, particularly to stretch out the hamstrings)

The Workout: 6mi loop beginning at Womble with a R on Stinson, R on Bass Lake, L on Salem Ridge, L on Holly Springs, L on Raleigh, L on Grigsby, followed all the way to the backside of Womble Park, ran around Womble for a strong finish back to the tennis court parking lot

Mary: ran out of time unfortunately

Announcements: Sunday Q School 3pm

T-Claps (Recognition): my 1st F3 anniversary with many more to come, also the showing of Mookie, Oboe, and Redenbacher who were the original 3 PAX I met on my first F3 workout exactly 1yr ago to the day right here at AGS!

Prayer:  Pikachu’s M, all the unspoken, YHC felt led to take us out

Puddle Burpees, but No Sugar Cookies

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Another very rainy and cold morning in the Gloom today. Maybe it’s the fact that YHC is so tired of the rain, maybe it’s because it’s Friday, but YHC was determined that we would spend some time out in the rain today and not immediately seek shelter as I did at the workout yesterday. YHC is a proponent of being cold, or wet, or muddy, but never all 3. That just doesn’t sit well for the running shoes most PAX tend to purchase. I was told by Pikachu about an exercise called “Sugar Cookies”. You apparently get nice and drenched, the roll in the sand. Torture was not on the menu this morning, but we all stuck our noses into the cold, wet rain for awhile this morning before retiring to the picnic shelter.

FNG’s: Welcome and many props to Cancun, coming aboard on a day like this!
Warm Up: Quick jaunt over to the tennis courts for SSH x35, Good Mornings x10. Then, a quick 4 corners warmup on the court with side shuffles through the puddles in between. Warm ups were Imperial Walkers x5, Hillbillies x10, Seal Claps x15, and Windmills x5.
The Workout: We repeated the same side shuffle around the tennis court except we did a shuffle step or two, burpee, shuffle step or two, burpee, repeato until we got all the way around the court.

Time to mosey to the rock pile and find shelter and we grabbed a rock and went under the picnic shelter. Rock Work. 25 reps of Curls for the Girls, Rut-Rows, Shoulder Press, Squat, Rock Spanks, Tricep Press. We then completed a round where 2 PAX did either BTTW or People’s Chair, while the other two PAX typewriter crawled the picnic tables and benches.

Next was a routine of short rock 7’s across the picnic shelter. We completed Ground Pounders on one side, and rock burpees on the other.

We completed another round of the picnic table typewriters with the other PAX doing BTTW/People’s Chair.

We rinsed and repeated the 25 reps of rock work for all exercises above except for the Rock Spanks. We moseyed back to return our rocks and returned for some Mary.

Mary: WW1’s x 25, Fast Feet with Sprawls for I’d say 45 seconds, WW1’s x 20, Fast Feet with Sprawls, Heel Taps x 25 IC, Fast Feet with Sprawls, Heel Taps x 20 IC. Have a nice day!
Announcements: Q School Sunday, 3 PM Womble. Take a look at Tuesday’s TedTalk, great info about crucial considerations for our PAX.
T-Claps (Recognition): Cancun for notching his first workout in this messy weather. Warbucks for getting back out in the Gloom.
Prayer: Cancun’s M has a book coming out. Pikachu’s M with back and joint pain, unspoken. YHC took us out. Thanks to the 18 different men I crossed paths with during my Q Tour this week. The weather was about as lousy as I can remember, but growth was attained. Honored to do this thing called F3 with all.

What the Heck is This???

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33 degrees…sideways rain…the best of conditions for a workout. YHC was determined to get some EC running in this morning and got just a hair over a mile and was done. Every step was a splash on my planned route. I had planned to do 4 miles ECEC. A point of acceleration for me will be to go ahead and do that sometime soon. But,  I’m glad I parked at the community center with the major construction going on at the normal meeting spot on a day like this. After a mile, YHC decided this was probably going to be the place of residence for today’s workout. Nice awning, a couple benches…do we really need anything else? Did 30 mins. of some kettlebell snatches and then grabbed the shovel flag as promised and planted it in the spot promised and up rolls Bobby Boucher…the only PAX…glad not to be alone.

FNG’s: on a morning like this???
Warm Up: moseyed over through the driving rain to the community center. Promised Bobby Boucher I would give him a lift back to the parking lot. I knew the shovel flag might go down while we left it and it did. I hate that…but it’s the cost of going out even with the weather, adhering to Core Principle 3. SSH x25, Daisy Picker, Hillbillies, Frankenstein, Windmills, Sir Fazios all IC and between 10-15 counts. Finished with 25 SSH IC again.
The Workout: All these moves were previously planned in some way on travels through the happiest AO on earth…with the weather, YHC modified. Did a series of: Derkins, Alternating Lunges IC, Merkins, Alternating Lunges IC, Irkins, Alternating Lunges IC. We did rounds of 20, 15, and 10 reps. This followed with a descending ladder of Mickey Mouse Merkins and either Squats or Squat Jumps. 5 MM Merkins, 25 Squats, 4 MM Merkins, 20 Squats, 3 MM Merkins, 15 Squats, 2 MM Merkins, 10 Squat Jumps, 1 MM Merkin, 5 Squat Jumps. Moved on to a dual move descending ladder of Step Ups and Dips. We did sets of 20, 15, and 10 followed by 25 SSH.
Mary: 20 Counts of LBC’s IC, LSF’s IC, Freddie Mercury IC, H2M IC, WW2’s,  American Hammers x 15 IC, Pickle Pounders x 10 IC, Superman’s x for a while. We finished with Cobra Stretches, Child Pose, Downward Dog, Pigeon Pose, back to Child Pose, to Cobra Pose.
Announcements: Q School Sunday. 3:00 PM, Womble Park. Needmore Ruck and cleanup of roadside to follow, 0600 on Sunday.
T-Claps (Recognition): Bobby Boucher…this guy gets it! Any other PAX who got out there on a ridiculous morning like this.
Prayer: Our brother Forceps and grief, sick PAX, injured PAX, recovering PAX. YHC took us out. We are lucky and blessed men to be out here…even in weather like this.

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.