Tag Archive for: Fanny Pack

41 of A Lot of Thangs

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Today, Ground Pounder was the stage for YHC’s Birthday Q. My 41st trip around the sun! All I will say is that the great men of F3 will never know the impact they’ve had on my life for almost the last year.  I’m a far better version of myself and have done things my body thought to be impossible a year ago. Thanks for sharing reps, miles, burpees, rocks, trips up the Abyss, and rucks with me!

FNG’s: nah
Warm Up: SSH x 20, Sir Fazios F10/R10, Windmills x10, SSH x 20, Imperial Walkers x10, SSH x1, 1 Burpee. See what YHC is doing here???
The Workout: Circle of Rock Thang 1. Small rocks were selected by pax for each hand, so 2 rocks. Of course, Farva had rocks most pax would select as their “big” rock. Overall, through switching exercises we finished up 40 burpees, 41 shoulder Press, 41 lateral raise, and 41 front raise.  Exchange rocks for 1 bigger rock for Circle of Rock , Thang 2. Again switching between exercises we did, 41 Curls for the Girls, 41 Shoulder Presses, And 41 Star Jumps. We repeated the same counts and numbers, just with different exercises.  In the end, we got 41 of the following during this Thang: 41 Tricep press, 41 rock spanks with all paperwork signed, 41 ground Pounders, and 41 squats. Finished with 20 rut rows just because.

Mosey to the Wall of Pain. 41 count People’s Chair, 41 count BTTW. Repeato except we left it at 31 count for both, then a 21 count for both.

Man… we still got time left. Moseyed to playground knee wall for a mixture of exercises including 41 step ups, 10 irkins, 10 dips, 10 dirkins, and 11 merkins.

Mary: 20 Freddie Mercury’s, 21 H2M, 20 Pickle Pounders, 21 WW2, 41 IC count plank hold. Have a nice birthday! At this poin, Forceps mentions that “if you start the day off eating terds, everything else tastes better.”  Forward we go!
Announcements: Virtual HS Half. Tuesday Night Ted Talk w/ Dahmer.
T-Claps (Recognition): Nemo for the double down with YHC.
Prayer: our nation and leaders. Moby and his family.  YHC took us out.  The journey continues…

I Hereby Delegate…

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A rainy morning on this Friday as fellas rolled in to the Underworld for Ivan.  The usuals were there including Dawg and Chaps.  Dahmer came running in on the solo EC.  A surprise post by Midget, considering he usually posts down at KungPOW these days.  Finally, Buford rolled in giving us 6 pax so YHC could enact his plan.
Warm Up: SSH x20, Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Sir Fazios all x10.
The Workout: Each pax took turns as the “timer” and ran up the 3 flights of stairs and did 5 merkins before returning. The other pax completed 3 rounds of these exercises: Figure 8, Clean and Press, Swings, Lawnmowers, Midget Cookie Pouches, Halos, Horn Squats, Wonderbras.
Mary: For the final round, pax acting as “timer” would do 3 burpees followed by ascent and descent of stairs whilst other pax did: H2M w/bell, LSF w/bell, Midget Love Handles, Polish Twist, Pickle Pounders, and Plank Hold.
Announcements: Dahmer on the 3rd F Ted Talk Tuesday night. Virtual Holly Springs Half to be run in Nov. Check the Slack.
T-Claps (Recognition): Dahmer on the EC and TedTalk.  Chaps on stepping up to Q and…being a financial advisor, YHC hereby nominated this HIM to give a Ted Talk.
Prayer: Pax who are injured or sick.  Moby and his family with loss of his dad. Dahmer took us out.  Honor to lead men!

There’s Darkness on the Edge of Disney

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Today marks the 71st birthday of my musical hero. You’d think with all the heavy music YHC is into, that my selection would be different. But that artist is none other than the great Bruuuuuce! Springsteen from the great state of New Jersey! His music captures themes of brotherhood, loyalty, perseverance, rising above your expectations of yourself, using your good heart to do good things, and the ass-kicking power of rock n roll! It was a dark morning in the places YHC took the pax today. It’s in dark places we can find faith and we can measure our strength. Contrary to the pax initial thoughts, we did not only do activities reflecting that we are Born to Run.

FNG’s: None
Warm Up: Mosey loop around soccer field with a detour to the bottom of the large disc golf hill. “Take the Hill” warm up commenced. Good Mornings x10, take the hill!, Imperial Walkers, run along the ridge, Hillbillies, return to bottom. Repeated the loop 2x more with SSH x20, Frankenstein’s, Windmills, Sir Fazios, Squatted Seal Claps, Overhead Claps. 1 pax disappeared to lighten his load and met up with the pax later.
The Workout: Indian run the 3/4 mile-ish to the Abyss. Pax who disappeared, met us there. YHC called for a DORA. Pax partnered up and completed 100 hand release-release merkins (a move from IronPax), 200 Star Jumps, 300 monkey humpers. Pax going down the stairs started with 3 burpees at the bottom and added 1 with each trip down. Most pax got to 8-9 burpees. YHC just about gassed out twice on the abyss. Hit me like a dump truck.  When finished, we fellowship ran back to the flag for Mary.
Mary: 10 WW1, 15 H2M, 20 LBC’s IC.
Announcements: 3rd F Ted Talk next Tuesday featuring Dahmer. F3 HS half chatter.
T-Claps (Recognition): Midget for checking on YHC when he was woozy a few times. Kid Cracker for finding the most “wonderful AO in SouthWake”
Prayer: Firefighters in Clayton for the loss. Our brother Nemo. Our brother Tetanus with injury. POTS took us out. Honored to lead this group today!

Soft Knees

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It was great to catch up with so many Pax I haven’t seen in a while. There was some uncertainty about the amount of Pax that would show based on previous numbers so I was quite surprised when the amount of cars in lot kept getting bigger. We even managed to get Lipstick out of his holiday slumber over on Melody Lane. My legs were sore this morning so the amount of running and leg work would be minimal which is bad news for shoulders and arms.

EC: Fanny Pack, Skidmark

FNGs: One today thanks to some quality EH Wednesday by Dovetail, Shamwow (who whipped out is goldendoodle), and Skidmark. Plus who doesn’t love a free workout. Welcome Boo-Boo
Warm Up: IW x 10, Hillbillies x 10, Fozio Arm Circles x 10 F/R, SSH x 49 in cadence. Don’t ask.
The Workout: I made sure bring out my some of my favorites this morning. Jack Webbs and Burpees. Oh ya there was an abbreviated merkin clock in there too.
Mosey to the rock pile and the Pax were instructed to grab a rock they could lift over their head about 300 times. We were going to preform these in the grass but a majority of Pax started to mosey into the parking lot so I figured why not. Knee pads were required for some.
Jack Webbs at 1:3 Merkin:shoulder press up to 10 merkin:30 should press
Jacob’s Ladder 1(1 rep up to 7) with burpee rock jumps. So a burpee and when you come up you grab your rock and press it over your head. A variation of mosey to one end of parking lot and back between sets.
Back to Jack Webb’s because of course we have to come back down.  Start with 9 merkins:27 shoulder press and work back to 1:3. I think at this time Mary was requested. Apparently they have never seen how I do Mary.
Finish with 8 and 9 Burpee rock jumps.
Return rock
Mary: We arrived at the tennis courts at 0606. Plank hold with a variation of exercises until 0615. Exercises included Mountain Climbers, Plank Jacks, Peter Parkers, Side Crunches, and a merkin clock at 12, 9, 6, and 3. Quizzed Pax during plank hold on the 5 core principles and the mission of F3 (Fanny Pack led the charge).
Announcements: No mulch, Look for TED talk this week
T-Claps (Recognition):
Prayer: Nemo and his family, Dovetail moving to Arizona, Members of the community battling depression, anxiety, and deteriorating mental health.

I came for a Workout not just Running

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EC: Emeril, Full house, Shamwow, Dahmer, Fanny Pack
FNGs: Chubbs – First job was at a driving range Chubbs is from Happy Gilmore

Warm Up:
51 Side Straddle hops to honor our favorite salty Carpex Pax Lucky Charms

The Workout:

6 Rounds of 5 Exercises. Do one exercise every minute on the minute (EMOM)

Lucky:
Ice Skaters 30 Reps
Swings 30 Reps
Push Press 8 Each Arm
Burpees 20
Horned Squats 30 reps
Normals:
Ice Skaters 20 Reps
Swings 20 Reps
Push Press 5 Each Arm
Burpees 10
Horned Squats 20 reps

Finisher:

6 Rounds EMOM
5 Push Press Each Arm
20 Swings

Mary:

4 Minutes of Onnit’s Six-minute abs (2 Rounds)
10 Seconds Plank
10 Seconds Knees to Elbows
10 Seconds Mountain Climbers
20 Seconds Hug your knees situp
20 Seconds Freddie Mercury
20 Seconds Polish Twist
20 Seconds Bowl

Announcements:

Mulch Sign up and do it
T-Claps (Recognition):

Cobra Kai: Those that came to learn how to Strike First, Strike Hard, No Mercy
Prayer:

Man who lost his life in carjacking

Pain is temporary…Wu-Tang is Forever.

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FNGs: NADA
Warm Up: Quick Mosey around the lot. Circle up for some arms out fun. SSH x30, OHC, Seal Claps, Bent over OHC, Seal Claps, Daisy Picker, Sir Fazio’s, Michael Phelps & recover.

YHC was planning something a little different had more PAX braved the rain (or my demented Mickey pre-blast…). Look, you know what you get at Disney. No BS, just a good solid beat down. Because we had smaller numbers, meant even more pain. But it’s only temporary, Wu-Tang is forever…

The Workout:

We surveyed for some coupons including Pikachu’s fire hose from the 911 SC, Fanny Pack provided a 25 lb dumbbell and a 17.5 kettle bell. Here we go.

Just in case of downpour we started from the shelter for the exercises.

Round 1 – 100 Foxhole Merkins – Sets of 25 done together (WWI, rollover to Merkin is 1) with a lap around the field after each set. Each PAX carrying a coupon on a mosey with one PAX a little faster and squat or plank hold for the 6. 4 rounds (each of us got to carry 1 coupon and have a free mosey)

Intention was a DORAish – but time was not on our side.

Audible:

50 Mountain Climbers IC

50 Squats

50 Mountain Climbers IC

TIME.

Mary: She eluded us for time.
Announcements: Upcoming Ted Talk (Featuring Dahmer) and call for topics/speakers
T-Claps (Recognition): Dahmer and Fanny Pack for EC
Prayer: Fanny Pack’s daughter who is trying to find her way as a pre-teen, Bobby Dahl’s niece who is having a battle with depression. Unspoken, YHC took us out.

We Got Geriatrics on this Wall

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YHC was fired up to Q after the return from BRR where I learned to hate running even less. With somewhat of a last minute decision to Q today, YHC decided to add an extra mile to the EC stroll this morning to ponder what we’d get into.  It was a beautiful morning for running, with the air finally easier to breathe. On my travels, YHC came up with this…

FNG’s: nope

Warm-Up: SSH x 40, Good Mornings, Hillbillies, Squatted Seal Claps x 15 each.  Mosey to the far end parking lot.
The Workout: 11’s.  Went between the end of the parking lot until about the center speed bump. We did Sumo Squat Jumps And Standard Merkins on the ends.

We then moseyed to the picnic shelter. We split into two groups. 1 group held Balls to the Wall while the other group did 1/3 count Jack Webb’s up to a 10 count.  Groups switch. Then…rinse and repeat.

Onto DORA. Partner runs loop around other shelter and back while partners work together to complete 100 irkins, 200 Freddie Mercury’s, and 300 squats.  Strong effort put in by all pax as we finished quite quickly.

So… more Wall work. This time it was 1 group doing People’s Chair while others did 25 count Dips. Switch groups. At this point, Sprinkler commented something about a lot of Wall work considering the presence of so many geriatrics…RESPECT! We repeated the above twice.
Mary: 15 counts of LBC, LSF, Homer to Marge, Pickle Pounders, Chill-Cut hold, Dying Cockroach. Finished with 10 burpees OYO.
Announcements: Mulch Sign Up. Sunday Hilltop Needmore Ruck will be Adopt A Highway cleanup Q’d By LED.
T-Claps (Recognition): Pax for strong effort, especially the three Masters among us.
Prayer: Our brother Tetanus to heal up. Unspoken. Bondo stepped up to take us out.  Honor to lead fellas!

Audible Action at The Ballfields

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It’s been nearly 3 weeks since YHC took the Q. For me, that’s a pretty long time and a good amount of time to cook up some great plans for beatdowns of all kinds. YHC had a great plan for what we would do at TBD this morning.  With today being the IronPax work out and the usual R4TJ offerings, I knew I had to come up with something quite different.  Just started the EC trek up Stinson when I saw Nemo rolling in, so I did a U-Turn and grabbed him. During our EC on this awful humid morning, YHC scrapped his previous plans in an effort to not kill any pax or himself. Those plans will be a fall workout.  Everything but warm ups were audibles today.

FNG’s: not today
Warm Up: SSH x25, Hillbillies, Imperial Walkers, Fazio Arm Circles, Daisy Pickers, And 25 Standard merkins.
The Workout: Mosey to the dugouts by the ball fields. Started with a 30 ct. IC Balls to the Wall, then mosey to the poles at the end of the path for 5 burpees. Pax then moseyed to opposite side dugouts for People’s Chair 30 ct. IC, followed by a Mosey to opposite poles for 5 star jumps. We repeated this procedure 3 times with wall exercise counts descending to 20 for round 2, and 10 for round 3. However, exercises at the ends increased to 10 then 15 burpees and same with star jumps. Finished with an every pax 10 count of People’s Chair.

Next did 30 merkins in honor of Bondo’s oldest child. Nemo told Bondo to answer age 2 for fear we would do more burpees. Did 21 squats on the same note for Sprinkler.

Mosey to the rock pile lot for 11’s.  Exercises were Ground Pounders IC and WW1’s. We alternated taking the rock with us or leaving it behind on each pass. Finished up and moseyed back for Mary.
Mary: Not much time, so finished with a 10 ct. each pax plank hold.
Announcements: Mulch, couple weeks to go.  CARPEX CSAUP invite is out there.  Virtual BRR.
T-Claps (Recognition): Bondo! That guy keeps up with everything we do. RESPECT!
Prayer: Tetanus nephew with liver issues and healing.  Healing for Tetanus and back issues right now.  Coal Ash father in law with colon cancer. Moby and his family member now in hospice.  Those that are jobless. Those that are addicted.   Hope and freedom in those places.  YHC took us out.

Counting to 15 Sucks

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FNGs: none
EC: Nemo, Coal Ash, Bulls Eye (bike ride)
Warm Up: Quick jog around the block, dodging the one car that was out. Circle up for SSH x 15, Imperial Walkers / Hillbillies x 10 each, Fazio Arm Circles front and back x 10 each, Daisy Pickers x 10.
fifteenThe Workout: PAX were instructed to select a medium-sized rock and meet up at the amphitheater. It went like this:
Curls for the Girls x 15
Triceps x 15
Ground Pounders x 15
Ruh Rohs x 15
Bus Drivers x 15
We did this for 3 rounds. On the fourth round, we reduced the count to 10. In between each round, we ran around the library and did lunges in the Craigs List meetup parking lot. After the last round, we returned the rocks and did an Indian run around the library and back for Mary.
Mary: WWIIs x 15, LBCs x 30, Freddie Mercuries x 20, Mountain Climbers x 20, 6 inch hold 10 count to Low Slow Flutter x 10 to 6 inch hold 10 count.
Announcements: Mulch sign up! Also, know your limits when working out and let someone know if something doesn’t feel right.
T-Claps (Recognition): Bulls Eye for coming out to exercise before a busy day of virtual school.
Prayer: Coal Ash’s father-in-law for healing, families navigating school, families dealing with Covid, Crab Legs as he continues his journey.

Guest Appearance by Tom Petty

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Many training plans, one team. F3 strong is what I’m talking about. 20 fellas pushed themselves in various ways this morning.  The “bat flippers” were mostly present and accounted for on a 10 mile route. Team FML plus a few more got at least 10 miles while joining the classic U-Turn route and picking up the six…a lot. . Several more of us including YHC got between 6-9 miles with many mix-ins training for BRR and RDC marathon. Aquaman and Bernie were hitting 20 plus today.  Martini bagged a half marathon.

YHC message was simple as I was inspired by Dovetail’s post this week. If you struggle…good. If it hurts (not injured)…good. If it’s difficult… good.  If you fail… good.  If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things.  BUT… if our M’s and kids are happy and healthy, if we have meaningful work to do, if we can exercise and have our health, if the Lord above loves us as sons even though we are messed up people, well then…good!
Warm Up: Imperial Walkers, Hillbillies, Good Mornings, Frankenstein’s
The Workout: Standard U-Turn route.  Lots of picking up the 6..,which was often YHC.
Mary: Runners Stretch And Pigeon Pose with almost a full…OUT LOUD… sing along to Tom Petty by none other than THE Dawgpound! The song…Last Dance with Mary Jane! Not gonna lie…the way my feet and knees hurt… I get the song big time today. But enough of that for now…
Announcements: Go mulch. There may be an additional week or two added.
T-Claps (Recognition): Martini on the half marathon today.  Strong work brother. Lots of picking up the 6.  All those elites out there…many of you for picking up my six!
Prayer: Pikachu’s M and health issues. Protection from injury illness for pax with races coming up. YHC took us out…and then a few pax went to join Martini as he completed his half… THAT is what this is about!