FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family
9 PAX and a glowing dog showed for Mutiny. The 4 A.M. storm left the weather feeling nice for about 10 mins. No Red October today so all the PAX got BS. Thoughts of going back home were expressed but the pax held strong. Missing a lot of the regulars today. Here is what we did.
Warm Up:
Lap around track
Air squared x20 IC
Mtn Climbers x20 IC
Good mornings x10 IC
Willy Mays Hayes x10 IC
Then out to main road
The Workout:
Indian run down to gas station
Stack’ems up the hill
1 – 5 burpees
2 – 10 squat jumps
3 – 15 merkins
4 – 20 alternating lunges
5 – 25 plank jacks
Run to top, do #1. Run back down, do #1.
Run to top, do #2. Run back down, do 1 and 2.
Etc…
Indian run back
Tennis court
BTTW shuffle with shoulder taps
– shuffle to right, 5 taps each side, shuffle left, 5 taps
– Fence sit hallelujahs x10
– Rinse and repeat
Mary:
Freddy Mercury arms crossed x15 IC
Side raises x10 each
American Hammer x15 IC
Pretzel x10 IC each
Superman x10 on Q up/down
Announcements:
FV Ruck event coming this Fall
SW swap week in the works
T-Claps (Recognition):
Fram with EC
Prayer: Clays family
Gamecocks niece out of nicu
Norms unit has covid guy on life support
Strong work today men! Appreciate the lead.
BS Out
FNGs: Negative
Warm Up: Hillbillies x 15, Imperial walkers x 15, SSH x 20, good morning x 10
The Workout: Moseyed over to the rockpile. While in transit, YHC announced these were NOT going to be rock pushes. Trying something completely different.
YHC instructed pax to grab a rock about the size of a baseball. Huh? Baseball? Yep.
What we do is get into plank position and toss the rock back and forth from hand to hand. While one pax does this, their partner does A-skips around the parking lot. Did 5 reps of this.
I saw this movement on Kari Pearce’s Facebook page. She’s an absolute monster and has a lot of cool core workouts. Give her a follow.
We returned the rocks to their home and moseyed to the pit.
On to 11s. LBCs and Up-Downs. YHC was totally smoked after this. Moseyed to the tennis courts for Mary.
Cupid took us out.
Mary: 6 minute Abs, popcorn style . Inspired by something about Mary.
Announcements: Bass Lake Mulch signup.
T-Claps (Recognition): errybody getting down and wet in the grass this morning
Prayer: Thise battling depression, addiction and substance abuse. That the almighty can guide and keep Hardy healthy as he continues in his Ninja endeavors.
5:25am and I was getting a bit concerned that the fartsack had conquered everyone. Not a minute later when a convoy of cars pulled into the lot and the gloom was alive and well. Florence had the clown car rolling with Hardy and an FNG while Oboe and Wallaby were following in hot pursuit. I’ve learned in my short time as an F3 Pax that planning is everything when you are Q. You must have a plan for good weather as well as rain, and you may also need to plan based on the size of the group…..but I hadn’t taken into account having an odd number of PAX show up. We had 7 and a poop-eater.
FNGs: Welcome Sprocket
Warm Up:
SSH X20, Groin squat stretch (10 second silent count), Frankenstein X15, Windmill X15
The Workout:
Thing 1: Variation of Running With 100 Reps
Mosey across the parking lot and over the bridge to just outside the behind the baseball fields for Hillbilly squats X25. Then did an Indian Run around the baseball field to the parking lot on the opposite side of the park and stopped for merkins X25, followed by a burpee indian run back over the small bridge and stopped for low slow flutter X25. Then back on our feet for regular indian run down to the pit for overhead claps X25.
Thing 2:
Group divided into 2 for a little competition. Cones were placed at the starting line which was roughly 40 yards in front of the soccer goals. PAX formed 2 lines parallel to each other behind the starting line. 2 soccer balls were placed between the PAX and the soccer goals, roughly 20 yards from the soccer goals. Both teams of PAX got into Chill Cut position. When the “Go” signal was given, the last PAX in line jumped up and broad jumped over his teammates and dropped into Chill Cut until all PAX had cycled through. The last PAX (which was the first PAX originally at the front of the line) races to a soccer ball and goes for the score. Team that scores first gets a point. Losing team did 5 burpees OYO. The team with one less PAX had one member go twice to make it a bit more even. 8 cycles were completed with a final score of 5-3. Team 2 took the victory (Florence, Snap, Wallaby).
Thing 3:
Just enough time for 50 dips (gotta work the tri’s). Teams stayed in 2 groups. Team 1 ran backwards up the paved hill and back down the hill facing forward while Team 2 ran up the stairs and back down, then 25 dips. Then the teams swapped the stairs for the hill and did one more round before it was time to head back for Mary.
Mary: Boxcutters X25, Windshield Wipers X25, LBC’s X25
Announcements:
Mulching at Bass Lake again this Saturday
T-Claps (Recognition):
Florence, Snap and Wallaby for the victory
Prayer:
Those battling addiction, those dealing with mental health issues, and first responders and their families
EC: Vasoline, Full House, Katniss
FNGs: Not Today
Warm Up: 25 SSH, 15 Frankenstein’s, 15 Imperial Walkers, 15 Hillbillies
The Workout: With a fresh set of legs, planned to get PAX 3 miles with some stops on the way. A few too many stops, a lot of humidity, a Q suffering from too many Fartsacks, so we ended up with 2.3.
Circled the soccer fields the long way headed to the amphitheater:
Stop 1 – 2 groups, 1 group BTW, 1 Group 20 step-ups in cadence, Switch
Continued towards the baseball fields and stopped at the rock pile
Stop 2 – Pick a rock, I was a little over zealous, picking a @Breach rock and it caught up to me later 15X overhead press, 15X Curls for the girls
Around the baseball fields to the back parking lot
Stop 3 – 20X Merkins, 20X Prisoner Squats
Continue around the fields and back to the Amphitheater
Stop 1 – Same as last time but 2 sets
Back around the soccer fields and to the rock pile
Stop 2 – 15X overhead press, pass the cadence, Q was hurting but the PAX were strong, 15X curls for the girls, 2 sets
Back around the baseball fields
Stop 3 – Same as last time
Cut through the baseball fields on the way back because we wanted time for Mary
Mary: Popcorn Mary, 5X Plank up downs with holds each time, Oboe Box Cutters, Full House LBC’s, may have forgot one, and have a nice day
Announcements: 1776 Workout tomorrow, Bass lake mulch project sign up
T-Claps (Recognition): All PAX today for starting there Friday off right!
Prayer: Full House Took us out, prayers for those traveling this holiday, and prayers for healing with all the craziness around us.
A pax came in a terrible mood and left feeling encouraged… maybe it was the burpees. Another pax gave blood yesterday and struggled at times but was asked several times by his brothers if he was alright. Another pax completely hauled ass up the Abyss and was met by pax willing to finish the mosey back to the flag and pick up his six when he was running low on gas. Guys finished SSH’s for the opposing team to pick up their six. Several guys including YHC grind out the workout despite aches and pains and limitations. At the end, a pax needs a kettlebell for tomorrow and like 3 pax talk about how to get him one and 1 gives him his own kettlebell out of the trunk. All of this and more examples like them happened at Disney today…plus…we worked out. Why did this happen? Because this is F3. Its great how a beatdown can help us help other brothers and be our best more than just physically. It was my honor as Q today to help set the stage for that.
EC: Mookie, Dawgpound, Shamwow!, Dahmer, Fanny Pack
FNG’s: Today would’ve been a good one for it
Warm Up: Good Mornings, Windmills, Chinooks, Frankenstein’s
The Workout: Split into two even teams for whole workout. A little competition goes a long way! Teams Burpee Indian run around the soccer field in opposite directions and back to the flag. Team 2 wins! No penalty yet…mercy given during round 1.
Next, teams burpee Indian run to the large lot where the challenge is a 4 Corner stack up. 5 dirkins, run, 5 dirkins, 10 squats, run, 5 dirkins, 10 squats, 15 irkins, run, 5 dirkins, 10 squats, 15 irkins, 20 SSH IC. Team 2 wins again. Penalty is 5 burpees while winners plank hold. Not too bad..,
Mosey to the abyss. Each team on each side of the stairs. Teams send 1 pax at a time down the stairs, 5 star jumps, and back. While pax at the top complete an AMRAP exercise called by YHC. When each pax returns, exercise changes. We did two rounds of the whole team line before finishing. Exercises were: merkins, squats, Freedom Hammers, Shoulder Taps, lunges, WW2’s, Nipplers, squats, LSF’s, Diamond Merkins, Lunges, and Freddie Mercury’s. All pax came out of the Abyss alive and Team 2 edged it out again. Penalty was 10 burpees with the winning team doing a squat hold. Then we all did 5 burpees because even though we were two teams, we are all brothers in F3. Burpee Indian run back to the flag where there was ample picking up the six. Lots of smoked pax led to quite a broken line. But, nevertheless, team 1 finally wins. Shamwow! Calls 10 absolutions upon team 2.
Mary: H2M southwake style, 15 each side, 5 burpees, 15 Box Cutters, 5 Star Jumps, 15 Pickle pounders. It was a great day!
Announcements: YHC has the Q at Ivan tomorrow to finish the 5 pack Q with EC. New AO in Garner in lieu of Detox. Hardy will be the very first F3 ninja warrior.
T-Claps (Recognition): All the pax today… did you see above?
Prayer: FloJoe wife got a good gig, Quiver’s friend with ALS. Shamwow! Took us out.
FNGs: None tonight
Warm Up:
SSH x10 IC, Daisy Pickers x10 IC
The Workout:
Ultimate frisbee. First 15 minutes each disc drop was 3x Merkins, next 15 minutes it was 3x squats, last 15 minutes it was exercise free.
Mary:
Walk back to the shovel flag.
Announcements:
4th of July workout at Womble. 7.4 mile run with 1776 reps of exercises. U-Turn and Groundpounder still open.
Forceps 3 year anniversary Q at Groundpounder on the 4th.
No mulching at Bass Lake this weekend.
3rd F meeting at 0530 at the Holly Springs/Crazy Ivan parking deck.
T-Claps (Recognition):
Hardy for the final touchdown!
Prayer:
Our country as a whole. Pax have a few extended family members that are dealing with loss.
With RUNE in the books, YHC had pre-blasted an extremely run limited AO this morning to give the legs a rest. I even implored the runners (so many enthusiastic and great ones) in this group to go visit Run for the John if they wanted to run. So you had your choice between 1/2 mile and 6-7 mile workouts. YHC was determined to smoke the beach muscles of every pax who posted.
EC: Nemo, Fanny Pack, Yogurt
FNG’s: No sir.
Warm Up: SSH x 20, everything else 10 counts including Overhead Claps, Seal Claps, Good Mornings, Daisy Pickers, Moroccan Night Clubs. YHC also called for 20 merkins and 20 offset grip R/L merkins before we set off.
The Workout: Under the shelter for DORA variation. No running partner. 1 partner did 50 LBC single count, while other partner exercised. Exercises were: 100 dirkins, 200 step-ups, and 300 dips. FloJoe and Hardy were all of a sudden sitting around like, “yeah… we’re done”. They busted this DORA out!
Next, onto rock work. Everyone grabbed a rock and a parking space. During this time, Yogurt, Nemo, and YHC had some back and forth about rock size, location of parking spot etc. Simple response was, “Hey man, you do you, ok??? We did a series of each pax bear crawling on their parking space, grabbing the rock and doing exercises before crawl bearing backwards only to start again. We did 3 series of each rock exercise by counts of 20,15, and 10. Exercises were Curls for the Girls, Tricep Press, and over head press giving us 9 total round of this sequence with 3 extra sets of ab work between which included 20 counts of WW2, LSF, and Hello Dolly’s.
On to a short rock circle consisting of 20 count IC Wonderbras, 20 chest Press, 20 rut rowsIC, 20 chest Press, then finished with 20 standard merkins before Cusacking the rocks back home. Mosey in for Mary.
Mary: H2M 20 count IC, Heel Taps 20 count IC.
Announcements: Mulch… do it!
T-Claps (Recognition): Tetanus for being my shield lock brother and supporting this crazy weeklong Q thing I’m doing. Yogurt for usually being the oldest but destroying EVERYONE!
Prayer: Those with addictions for freedom. YHC took us out. On to stop #4. Thanks fellas for pushing me to be my best version of myself!
Most PAX seem to put there own flare into workouts when they Q, and as I am approaching my 1 year anniversary, I have to say I enjoy inserting some competition into the workout. Nothing pushes men more than winning and earning the right to talk some good ole fashion SMACK.
FNGs: Nada
Warm Up:
Frankensteins X10
Daisy Pickers X12
Then Mosey to the parking lot located halfway around soccer fields for:
5 burpees
SF Arm circles X10
SSH X 20
Then mosey the rest of the way around soccer fields and down to the pit.
The Workout:
THANG 1:
Partner up for a quick Dora. Completing 100 merkins, 200 dips, 300 squats while partner runs backwards up the paved hill and around the corner to the picnic tables at very top of hill, then stop and runs back down the hill.
THANG 2:
YHC had just enough time to lay out some cones and a beach frisbee for a 10 minute lightning round of ultimate frisbee. When a turnover occurred, the team that made the turnover does 1 burpee. All PAX do 10 merkins for each score.
Team Yogurt: Yogurt, Hardy, Florence, Nemo, Cupid
Team Fanny Pack: Fanny Pack, Tetanus, Vaseline, Elton, Katniss
The game started with Team Yogurt getting on the board quickly, but Team Fanny Pack answered to knot it at 1 a piece. And then Team Yogurt brought the pain. At times they showed flashes of the greatest team to ever take the field, the 79 Steelers. Flo Joe/Florence showed great command of the field and precision passing much like Bradshaw. Hardy and Cupid were running past defenders and finding ways to make plays much like Lynn Swann and John Stallworth. Team Yogurt quickly notched 5 more scores to just 1 additional score by Team Fanny Pack. The Steel curtain lead by Nemo (Mel Blount) and Yogurt (Jack Lambert) left Team Fanny Pack frustrated and winded at times. 10 minutes Ultimate Frisbee = 6-2 Team Yogurt.
Mary:
With 5 minutes to go it was time to mosey back to Mary. With it being Friday YHC felt it appropriate to wrap things up with “Heartache Medication” by Jon Pardi. PAX held plank and performed a Catalina Wine Mixer whenever the word “Drink” appeared in the song. Song ended promptly at 615.
Announcements:
Volunteers to spread mulch at Bass Lake still needed. Check Slack.
T-Claps (Recognition):
Elton, Yogurt, Nemo, Fanny Pack for EC. Team Yogurt for their dominating win.
Prayer:
Military and their families and for the healing of our country through all of the recent adversities
The mouse was away so two of the misfits from Alice in Wonderland were in charge. Tweedle Dee and Tweddle Dum grab the reigns.
FNGs: None today
Warm Up:
Got into an Indian run to head to the warm-up location. As we proceeded on the run we noticed the current pathway was roped off. This resulted us in turning around and running pass the abyss. This turned out to be a good thing. We were able to check out the wait time. Only 5 minutes. What a great day this was going to be.
Made it to the parking lot on the other side of the baseball field.
25 Side Straddle Hops
Bat Wing With Randy’s
Fazio Arm Circles forward
Fazio Arm Circles backward
Seal Claps
Overhead Claps
Randy’s
Good Mornings
It was time to get back in the Indian Run and head to the abyss. We were concern that the wait time was increasing. The queue for the abyss is nothing like the queue for Peter Pan’s flight. So we had to hurry.
The Workout:
We split up into two groups. Group one started with the exercises up top and the other group went down the stairs first.
Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.
Now it was up for Tweedle Dee to take over. We all got into the Indian Run to hit up a new ride “The Tilta World”.
Pax found a partner for some bear crawl dora. Each group went to a small island. As one pax bear crawled around the island the other pax did the exercises. 100 Merkins, 200 LBC, 300 Squats.
As pax were riding “The Tilta World” Tweedle Dum received notification that the abyss was up to a 40-minute wait. This meant we wouldn’t get to ride it again today. Though as we proceeded with 15 minutes to go Tweedle Dum got a notification that 13 Fast Passes just opened up. We grabbed them and Indian Run to the abyss.
Once back at the abyss we did the same exact ride as before.
Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.
This time coming up the stairs was a lot harder than the first time. The PGUSJs did not make getting up the steps any easier.
After this was all done we headed back to the starting point.
Mary:
Tweedle Dee took over with Mary.
Homer to Marges South Wake style was done.
Big Boy Situps
Have a Nice Day
Announcements:
Sign up for Bass Lake. 2.3 miles to go.
T-Claps (Recognition):
Prayer:
Praises to Flojo’s wife for finding a job
All addicts struggling.