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This Music Makes Me Want to Commit a Felony!

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YHC cooked up a list of exercises that was sure to please this morning. Overall, a very quiet morning in the Underworld during the workout. Maybe it’s because we were staying busy and men were pushing themselves, rather than engaging in the mumblechatter. Either way, the heavy and hard tunes were blaring as 1 PAX noted, “I’ve never heard this Christmas Carol!” and “This Music makes me Want to Commit a Felony!”. 5 strong PAX worked their way through YHC’s Christmas List challenge. Every PAX completed it. Way to go men!

FNG’s: No. However, a few notable absences I won’t mention here…but next time you stand me up…

EC: Kettlebell swings x 500 w/ Emeril, Dawgpound, and YHC.
Warm Up: Good Mornings x 12, Imperial Walkers x 13, Sir Fazio’s F/R x 14, Frankensteins x15.
The Workout: This was a Christmas List 12×12 OYO Challenge. Every Exercise went up by 12 reps as we worked through the list. A few PAX started the list over again while waiting for the 6 to finish. Great work! Exercises were: 12 Burpees, 24 Wonderbras, 36 Bell Merkins, 48 Alt. Shoulder Press, 60 Midget Cookie Pouch, 72 Goblet Squats, 84 Lawnmowers, 96 Alt. Curls for the Girls, 108 Tricep Press, 120 Swings (like we needed more of that!), 132 Boobity-Boobity’s, 144 SSH.

Mary: Either built in or left out…not sure, but time expired.
Announcements: Beer Ruck Saturday at 1:00 from Bombshell, Christmas Party Dec. 17th…check the Slack.
T-Claps (Recognition): All the PAX for completing this challenge in the allotted time.
Prayer: YHC’s M and surgery on Dec. 21st. Those PAX sick, injured, spoken, unspoken. YHC took us out.

…and Emeril, even though you said like 7 times, “I ain’t got it today”…you did! Good work.

2020 South Wake Frosty CSAUP 12/5

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On a crisp December morning. Well not so crisp but it was December 20 HIM congregated at Possum Trot for the 2020 South Wake CSAUP..Ruck Style. That’s right all of us were carrying rucksacks with the appropriate weight inside. Trust me I checked. Cadre Breach was joined by Cadre Blue Hen and Cadre M4L. We kicked off the first workout at the Trot with Fonzie at the helm.

@Farva, @Dawgpound, @POTS, @Blue Hen, @M4L, @Finkle, @Bondo, @Alpine, @Flannigan,

@Fanny Pack, @Dauber, @Bingo, @Pikachu, @Latiner, @16-Bit, @Sprinkler, @LED, @Fonzie, @H1N1 and

@Breach on the Q

Possum Trot Q #1 BB (Fonzie)

25 days of Christmas

Chestnuts Roasting (Chest press with the ruck)

Hanukkah Billes ( Hillbillies)

Reindeer Rows (Rut Rohs)

Imperial Nutcrackers

Santa Squats

Taint Tinsel (Swings with the Ruck)

Merry Merkins

Abominable Snowman (LBC’s with the Ruck)

S-Hat Burpees (10)

 

After the Trot workout, we hit the pavement for our trek to Mutiny. There were 5 coupons in play 2 Firehoses, 2 Pain Sticks, and a sandbag. The load had to be shared by all so everyone took turns embracing the suck. Sprinkler decided to take a dive in the ditch and almost took himself out before we got to his Q. The pax only racked up 2 violations along the way.

Mutiny Q (Sprinkler)

Arrived to have 2 penalties. With pack 20 merkins, took the pack off for overhead press for the second penalty. Off to the parking lot. Lined up to do Irkins, Derkins and dips on the curb with crab walk and lunge walks from one side to the other for a total of 4 rounds.

Moseyed to Rockpile and claimed a partner. Partner 1 curls, bus driver, rut rows while partner 2 ran to 2nd light poles. Rinsed and repeated. Ended with 5 burpees OYO.

The Pax was given 5 mins to rehydrate, refuel and repack before getting back to the action. The pax were allowed to leave 1 coupon behind and they voted to get rid of a pain stick so we left that behind in the support vehicle. We pressed on to the next AO..The Nest. Upon arrival at the nest we grounded the coupons and the packs for the Nest Q via Finkle, there were no violations on this part of the trip.

Nest Q (Finkle)

Pax was taken down to the walls and the fence line for some Balls to the wall and people’s chair sets. On the first set we counted to 25 for Balls and seal claps to 25 till we got all the way around and then set 2 we did shoulder tap Ball and overhead claps. This continues till we got down to decreasing by a 5 count each round.

Second activity was bears and dans.  Bear crawl two parking spaces than did Lt Dan Taylors building each time up to 10 squats and 40 lunges.

 

Pax was given another 5 minutes to rehydrate and refuel, we lost H1N1, Fonzie and LED after this AO. The decision was made to leave the sandbag and a pain-stick behind for good behavior. Onward to Casino Royale. Along the way Cadre Blue Hen decided to have the pax do some Indian Runs. The back 2 guys run to the front and tuck in behind the flag bearers. During the journey he had them try to beat his timer, Flannigan with wings of glory ran ahead of the colors which resulted in a violation for the pax.  Which was assessed by him when we arrived at Casino Royale. 22 Diamond Merkins with the packs on.

Casino Royale (Fanny Pack)

BOMBS at the Casino. With a lot of the wall working and bear crawling already taken, YHC had to go to a hybrid plan C. @Dauber knowingly chose a number of reps to start with (15) and @Farva unknowingly chose B1 -Burpees rather than B2- bench presses with the ruck. 2 groups Indian run with no rucks in opposite directions. When groups meet, we did BOMBS. 15 burpees OYO, 25 Overhead Press with a ruck, 35 merkins, 25 big boy sit-ups, and about 3 minutes of squats.  Both groups got around the large track twice. YHC did call an audible and chose mercy over punishment and ended the squats about 20 seconds early. Honored to be a Holly Springs Pax and allowed to lead today with my brothers in the Quay!

Pax was given the last 5 min break of the day for hydration and fuel before stepping off for the final leg back to Possum Trot. Once we got to the railroad tracks Blue Hen decided to take the pax down the iron highway. The trek was slow going as the town of Fuquay did not place railroad ties very symmetrical to each other. We got a bit spread out due to the uneven terrain, but we got back in line for the final push up the hill and back down to the trot. We dumped our packs and coupons for the final time and headed to tennis courts to get smoked one more time by 16-Bit.

Possum Trot #2 (16 Bit)

PAX lined up on one sideline of the first tennis court to perform what I’ve named a Crab Boil. PAX crab-walked to the corresponding sideline of the next court where we performed 15 crab cakes in cadence. Resumed crab walk to the next court and did 15 crab bumpers (inverted pickle pounders). We were supposed to crab walk to the same sideline on the next court but a silver sneakers tennis tournament was starting to show up and that last court was getting occupied so our last crab walk was only to the sideline on the other side of the court we were on. When we got there we did 15 crab jacks in cadence.

The aforementioned tennis tournament stopped us from being able to rinse and repeat so we audibled to batwings which consisted of 10 of the following, forward arm circles, reverse arm circles, seal claps, and overhead claps.

We headed down the hill towards the baseball fields and circled up for Mary. We started with 20 American hammers in cadence and then went to Dr. W’s. These are one of my favorites but always cause a lot of confusion. It’s an 8 count exercise that we lost count during so I stopped after 7 or 8 of them. We finished up with an LBC circuit of regular, reverse, and side LBCs.

 

We ended in a very large COT with some great messages passed about our involvement in the community and our impact on others. We closed in prayer and got back to the front of the park for some very much needed coffee and biscuits courtesy of Forceps.

 

 

Crazy Ivan

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Had a hard time coming up with a title because the mumble chatter was so minimal this morning. Nice group this morning that worked out and hopefully got the most out of the workout. Workout was no running friendly.

FNGs: None
Warm Up: Fazio Arm Circles, Imperial Squats, Hillbillies, SSH. Practiced the three moves that would be used for part of the main event.
The Workout: 45 seconds on/15 seconds rest. Start with 4 reps of each. If you completed the exercises in 35 seconds, add two reps to each. If you didn’t make it in 45 seconds subtract 2 reps from each. Stay with the same reps if you complete the exercise between 35 and 45 seconds. Did this f0r 20 rounds with the following exercises: One arm kettle bell swings, squats, kettlebell snatch burpees.

After 20 minutes move to the wall for one set of Balls to wall and preacher chair with all pax doing 10 count. Added a 20lb kettlebell because no brought anything smaller. In preacher chair pax passed the kettlebell from hand to hand with arm extended. Went down the row and back. Then tried it with balls to the wall :/      Safety First of course.

Circle back up with a round of “Jump” by Van Halen. Squat hold and star jump on the jumps.

Mary: 6 minutes of Plank hold with varying exercises. Finish with have a nice day.
Announcements: CSAUPS, Christmas party, Oakwood 24
T-Claps (Recognition):
Prayer: 187 and M, Pikachu’s M, Fanny Pack’s M, Pax and families recovering/navigating covid

This is the way…Over and Back, Up and Down…

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Well, it’s been 8 weeks since I’ve been surrounded… As most of you know, I’ve been out of commission serving the family while my wife recovers from surgery.  I’d like to thank everyone who reached out, it meant a lot. While we still have a bit to go, I’m able to get out a bit more! So why not take the Q…. It is Disney, so what would it be without some direction… Which way should I go? We’ll go together… This is the way.

FNGs: NOPE
Warm Up: Mosey around the lot, circle up for 50 SSH IC, Frankenstein 10, Imperial Squat Walkers x10, Standard Merkin x10. Mosey a bit for 5 Burpees.  Mosey again.
The Workout: Thing 1: Over and Back- Reached the smaller side lot by the baseball fields. PAX Lined up down a single row. Burpee Dan’s were on the menu. It’s a stack-em up. 1 Burpee to start, lunge walk across the lot, 2 burpees, lunge walk back, 3 burpees…. to 10. We mixed in some crab walk and bear crawls.

Thing 2: Up and Down: Standard pyramid work. 10-50, 50-10. Standard Merkins (10), WW1 (20), Squat (30), Mtn Climbers (40ish..), SSH (50) – all exercises in cadence. Together. We went up and then came back down.  Mosey back for Mary w/ a waive to the abyss. Not this time.
Mary: Popcorn mix – Wide Grip Merkings, Box Cutters, LSF, Homer to Marge, Pickle Pounders, LBC’s, all 20 counts.
Announcements: Frosty – Saturday 12/5 6-10 from Possom Trot (Ruck event to 5 AO’s in FV)
T-Claps (Recognition): Full House for mapping the 4 mile EC. YHC joined him at 0450.
Prayer: 187/M, Quiver’s friend and his M – see his 3rdF donation, PAX recovering from COVID, Fanny Pack’s M surgery 12/20.

This is a Nice Hallway!

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All YHC knew was that there was going to be limited running today. The weather was supposed to be awful, but at “GO” time, there was no sign of rain, so YHC decided to go with the non-rain plan for this workout. F3 happens rain or shine, cold or heat…but Downtown Train comes with the luxury at times to head into the Bat Cave parking deck, if needed, for shelter. So we were outside and inside and in between.

FNG’s: Welcome Laettner!
Warm Up: Everything x 10 IC. Good Mornings, Frankensteins, Fazio Arm Circles, Seal Claps, Overhead Claps and then 25 IC SSH. Mosey to go get a rock.
The Workout: When Pax had chosen a rock of choice we did Cusack up to the top of the hill and onto the sidewalk on Main. St. in front of town hall for a Circle of Rock under the Holiday lights. 30 counts of everything, followed by 20 counts of everything. Everything included: Curls for the Girls, Rut Rows IC, Shoulder Press, and Tricep Press. We also did 10 IC of Rock Spanks, Toe Taps, Wonderbras, and Bus Drivers. Moseyed with rock down to the parking garage.

Next up was 7’s with Dirkins on the knee wall and Ground Pounders. Moseyed up the stairs to the second level and a change of plan was in order. YHC saw the nicely lit covered hallway between buildings with lighting that I’ve never used for F3 before and decided we would do some Thangs there. YHC usually tires to find areas and places at each site that I’ve never been before and try to get some work done there. Each Pax took 2 turns heading down the stairs and performing 10 squats before returning. Whilst Pax were gone, remaining PAX did 2 round of the following exercises AMRAP: Irkins, Dips, Lunge Walks, Shoulder Taps, Nipplers.

Went back down stairs for a Bear Crawl along the length of the deck to our rocks. Finished with a 20 and then a 30 ct. each Pax People’s Chair.
Mary: 25 Midget Cookie Pouch, 15 LSF IC with Rock. Plank hold 30 seconds. Have a nice day!
Announcements: CSAUP in the FV next Saturday…ruck style. Check Slack. Rain started sliding in so onto prayer!
T-Claps (Recognition): Laettner (Brian) taking the shot and coming out here. YHC met him at Womble while running yesterday.
Prayer: Unspoken. YHC took us out!

Too Foggy… I Need Some Light Up in Here!

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Post-Thanksgiving workout brought to you by YHC. Pre-Blast offered almost no miles during the workout. During EC, YHC toured downtown with a few PAX sightings near the Underworld and had a good idea of where we would go during the workout today. However, as YHC was in a hurry back to Womble cutting my planned route short to take care of serious emergency business in the restroom, the fog started thickening. A change of plans was pending…

FNG’s: not today
Warm Up: SSH x 50, Good Mornings x12, Moroccan Night Clubs x13, Frankenstein’s x14,  Daisy Pickers x 15. We also included 5 burpees for late Pax.
The Workout: Moseyed to the tennis courts for what would become some Jack Webb 11’s. Pax completed ascending ladder of 1:3 ratio Jack Webb’s and ran to other end of the court for ascending ladder of squat jumps. With 11 completed at both ends, Pax were instructed to grab some fence for some fence squats.  We did 50. The original plan changed here as we opted not to mosey into the darkness but rather spend some time under the light of the picnic shelter.  All Pax assumed People’s Chair on the Wall while each took a turn doing a picnic table typewriter crawl to the end to start doing AMRAP LSF’s. Then the next Pax would go. Once all Pax were done, we brought it back to the wall in the same fashion one by one. The next series of this was similar except that all Pax would leave and return to the wall after doing an ascending ladder of merkins up to 5 and back down again on each table. All other Pax held People’s Chair. Next, we did a 15 ct. each pax BTTW.

Moving over to the tables again we did 3 rounds of 10 Bulgarian single leg squats each leg and 30 dips. For our final move we held high plank while doing 20 IC Mule Kicks to get the glutes firing some more. We took a recovery. We then repeated but brought our count down to 10 IC.
Mary: To the tennis court for 30 IC LBC, 15 Box Cutters, 30 Homer2Marge, and 15 Pickle Pounders.
Announcements: CSAUPS coming up. Check Slack. Christmas gathering 2ndF on Dec. 17th.
T-Claps (Recognition): Abe has been stepping up to Q various sites frequently. Good work brother!
Prayer: FloJoe and family hitting the road in the 5Th Wheel in January to do contract work/travel. Those hurting during COVID and quarantining etc. My M having surgery Dec. 21st.

Gotta Finish what you Start

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Day before Thanksgiving… the goal was to “empty the tank” as Yogurt says in order to make room for the next day’s goodies. YHC tweaked his knee a few days ago, so I wasn’t sure what “empty the tank” would be. After running some EC, YHC decided he would be good to go with the original plan. The plan would consist of some meat and potatoes of what a TBD workout typically offers.

FNG’s: None
Warm Up: SSH x 60, 12 counts of Sir Fazio Arm Circles F/R, Hillbillies, Squat Seal Claps, bent over over head Claps, Good Mornings. Shoulder Taps x 40.
The Workout: Moseyed to the ball field path where a deer was spotted. Started with 5 burpees then mosey to dugout for a 50 ct. People’s Chair. Back to start. 10 Burpees, Dugouts for 40 ct. Balls to the Wall. Back for 15 burpees and then 30 ct. People’s Chair. Finished with 20 burpees and a mosey for 20 ct. Balls to the Wall. To the rock pile we go.  Next Thang was a rock pile exercise circle with all Pax taking turns calling 25 ct. exercises. During this time, 1 Pax would take off to do a circle around the large lot with a back peddle run, side shuffle, sprint, and Bear Crawl. Exercises were: Curls for the Girls 2 rounds, Shoulder Press, Rock Burpees, Squats, Toe touches, Tricep Press x 2, Wonderbras, Bus Drivers, Midget Cookie Pouch, American Hammers, Rock Merkins, Ground Pounders, Rut Rows.
Mary: LSF x 30, LBC x 25, WW1x 20, H2M x15, Box Cutters x10, Absolutions x5.
Announcements: CSAUPS on deck… check Slack.
T-Claps (Recognition): Moped for getting back out in the Gloom.
Prayer: My M, 187 and his M, travel and safety mercies over the holiday. YHC took us out. So thankful for my F3 brothers and the friendship and accountability. Great work today!

Need Help Getting It Up There?

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A cold morning on the yard featuring various coupons from YHC and the PAX. YHC identified one coupon in particular that PAX may need assistance of teamwork. Directions were, Help each other get it up if needed.” Many comments followed as expected. A great day on the Yard!

FNG’s: no
Warm Up: Mosey to the back of clubhouse where 5 cones were placed. All PAX do SSH AMRAP while each Pax goes to each cone for a burpee and continues the run to the end and finish with SSH. Next round Repeato back down the cones stopping at each cone for a squat jump. PAX at ends would do Arm Circles. Repeato once more and PAX at ends would do Hillbillies. Finished with 25 IC Mountain Climbers.
The Workout: Workout was a 1:15 Tabata with 15 second rest at each station. Stations were: heavy bag drag, Tire Flip with tire merkin, dumbbell thrusters, kettlebell deadlift,  kettlebell halos, bench press with the 75 lb. piece of railroad ( I provided the heavy bag bench today… luxury item on the Yard), kettlebell Swings, and Bag O Wrenches Curl. PAX got through about 3 rotations of each.
Mary: Back to the cones. 25 LSF IC, bear crawl to next cone, 15 WW1’s, bear crawl to next cone, 25 Dying Cockroach, bear crawl to next cone, 15 LBC IC.
Announcements: CSAUP Ruck style on Dec.  5th, CSAUP Beer Style on Dec. 12th.
T-Claps (Recognition): The Pax for helping YHC get the gear back to the car.
Prayer: My M Courtney, surgery on Dec. 20th. Sprinkler co-worker and his loss of his mother. YHC took us out.

Kick in the Face at KungPOW

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FNGs: None
Warm Up: Things happened in the darkness.
The Workout: Apparently, I learned that what happens at KungPOW, stays at KungPOW. We don’t talk about KungPOW! There were coupons, rocks, Merkin Suicides, and a long fire hose Indian Run. The rest… well, you’ll have to talk to one of the fine gentlemen in attendance that day. We did leave a lot of footsteps in the frost at the church.

Mary: We reviewed the Mission and Core Principles of F3.
Announcements: CSAUP ruck style on Dec. 5th. CSAUP beer style with toys for tots on Dec. 12th. Oak wood 24 to benefit healing transitions in December.
T-Claps (Recognition): The great fellasof Westcott for welcoming YHC to their hood! Tetanus for pushing hard back into the gloom.
Prayer: YHC’s M, POTS cousin and family, unspoken. YHC took us out. Honored to be here.

Australian, cause it’s upside-down

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FNGs: Enron (friend of Kosher’s)
Warm Up: 5 burpees OYO for a late arrival. Side Straddle Hop x15, windmills (aka Don Quixotes) x10, Hillbillies x10, Imperial Walkers x10, Fozio Arm Circles, 10 forward / 10 back, seal claps x10, overhead claps x10
The Workout: PAX mosied over to the far parking lot.
Thang 1: Diamonds: different exercises at the four corners of the parking lot. Increase by 5 each round.
Shoulder taps x5, squats x5, Merkins x5, WWIIs x5
Next round was a 10 count, then 15, 20 and finally 25.
Mosied over to the amphitheater.
Thang 2: People’s chair with each PAX doing a 5 count down the line for 40 in all. Switch to balls to the wall, with the same count. Two rounds of this and then we mosied over to the rock pile, taking a short cut behind the playground.
Thang 3: rock work. PAX were told to grab a “medium” rock. Exercises were Curls for the Girls x10, triceps x10 and Wunderbras x10. Dropped our rocks and rotated a random number to the left, repeat. We did this for four rounds before we mosied back to the tennis courts for Mary.
Mary: American Hammers x10, LBCs x10, Box Cutters x10, Freddie Mercuries x10, Homer to Marge x10, Pickle Pounders x10, Australian Snow (Sweat) Angels x10
Announcements: Half Marathon on Saturday, Breach’s TedTalk is 11/17.
T-Claps (Recognition): Kosher for bringing out his friend and Enron for making the trek from North Raleigh.
Prayer: Lots of PAX have family members that need healing right now.