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Keep the Change

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2 for EC to start the week with a nice run for YHC down to Womble and back while Bernie was out on the roads for a couple miles around town.

1 FNG welcome Grandmama – lived in HS since ’98 and an old school Hornets fan, also “respect” and welcome.  He is looking for some of our run workouts so let’s get him out to U Turn

Warm Up: Standard 0.4 mile jog followed by circle up for the usual exercise including arm stretches, which were needed based on what was to follow.
The Workout: On the jog to the traffic circle at the top of Library Hill where we lined up on the sidewalk (knowing the usual traffic of unusual suspects pursuing craigslist-driven dream would soon be driving through) and engaged in 3 rounds of a modified “short change ATM”. 5 count plank – shoulder taps ICx5 – 5 count plank – tempo merkins ICx5 –  count plank – 5 count merkins – 5 count plank and recover on a 10 count.  Upped our game on 3rd round and went to 10s.  When we were done we “recovered” on the jog down library hill and reconvened in the pool lot. Found the grass along the back curb and lined up for a set of Jumping Jack Webbs.  This is a variation of the Jack Webb that adds my beloved SSH.  1:3:5 merkins:air press:SSH (IC).  Climbed all the way to 10:30:50 for a grand total of 275 SSH. “Recovered” on the jog back up library hill. Stopped by the drop box for a short bear crawl and lunge on our way back to start.
Mary: Circle up for a quick plank-o-rama
Announcements: Banana Seat taking breathtaker on a tour of AOs to spread the important message about testicular cancer. Let’s all step up this month and promote awareness and support the cause.

Prayer: Moby’s dad, Crablegs for his opportunity at Johns Hopkins and YHC took us out in prayer

Possible Intervention!!!

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11 I think for EC  with 1 going for the Fritter.  And 28 for field trip. I apologize if I missed anyone.

Warm Up: jog to storage center parking lot.  20 SSH, daisy pickers, good mornings, arm stretches and 10 burpees oyo to get blood flowing.
The Workout: jog to Aviator our door lounge for 20 erkins and dips and then with Pikachu motivation 40 derkins.  Mosey to new coffee shop for some 7’s.  This included (wolverines) merkin, one leg to elbow, merkin, other leg to elbow, merkin and jump up. Opposite side of lot we did alternating hand wall planks.(for lack of name).  With lunges  in between exercises.

Mary:mosey back to courts for pickle pounders, Freddie mercuries, dying cockaroaches, wwII, pigeon stretch, lower back stretches, andHalf a nice day.
Announcements:slack, F3 Dads Saturday@ Womble@9, quest q’s at Kenny’s grave and Disney.
Prayer:Moby’s family and father, crab legs medical treatment.

 

 

Buck Furpees

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21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

Recover on the Mosey

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13 PAX braved the wind and the rain and joined YHC for a Purple Cobra beatdown. 5 PAX for EC. Flanigan and Blue Hen made the trek across town to see what all the hype was about. Dutch Oven posted after his first post at Ground Pounder Saturday. Lucky made him feel right at home during the 1st set of people’s chair.

EC: Chips, Dahmer, Maybelline, ShamWow, Warbucks

Warm Up:
Warm up lap around the gas station, then circled up for:
SSH x25 IC
Sir Fazio arm circles x10 forward IC
x10 backward IC
Mountain climbers x20 IC
Moroccan night club x10 IC
Windmill x10 IC

The Workout:
Wasting no time, we jumped right into it. Partnered up and wheelbarrowed to end of lot and back, switching as needed. When switching, 1 monkey humper, incrementing by 1 each switch (up to 10). Lunge walks back to pick up the 6.

Mosey to loading dock. Split into 2 groups, alternating exercises.
3 rounds of:
Partner 1: Peoples Chair
Partner 2: Sumo squat x20

Recover on the lap around Harris Teeter

3 rounds of:
Partner 1: BTTW x10 IC
Partner 2: Derkins x10

With lots of strange sweat stains on the wall, PAX mosey’d to the Goodwill parking lot. Partners bear crawled opposite directions around the parking lot and did x10 brokeback derkins when they met. Then jog around lot and do x10 derkins when reunited. Repeated until YHC called it after roughly 2 rounds.

Mary:
Plank hold indian run halfway across parking lot
Guantanamo’s across 2nd half of parking lot
Circle up for:
American Hammer x20 IC
LBCs x20 IC
Have a nice day x20

Announcements:
Tiger Blood grand opening this Thursday @ Holly Ridge Middle – 0530
North South Convergence Saturday @ Pullen Park – EC 0600, Main 0700
#F3MentalBattle discussions during COT tomorrow at all AOs
Dumbo thinks Auburn will beat UNC

Prayer:
Full House’s dad, PAX struggling with mental health issues

The Longest Balls……To the Wall

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Pax of 17 came out in the gloom at PC. Good job men.

Warm Up: Jogged over to near Planet Fitness on Lassiter Road.  A treasure chest of stolen retaining wall bricks from Target were in an SUV. Circled up for Sir Fozio Arm Circles, Imperial Walkers ( I did hillbillies), Good Mornings, and some hamstring stretches.

The Workout:

Pax paired up with one doing exercises  at bottom of Lassiter Rd while the other ran up the hill to intersection at Sunset Lake road.

Exercises to include 100 Merkins, 100 Curls For the Girls, 100 Squats, and 100 Overhead Presses. Variation of plank hold to wait for the 6.

This was repeated with 50 Merkins, 50 Curls for the Girls, 50 Squats, and 50 Overhead Presses. Variation of plank hold to wait for the 6.

Pax jogged over to behind the cleaners to hold Balls to the Wall for each Pax to perform a slow or fast 10 count.

This was repeated with Peoples Chair 10 count down the line.

Jogged over to starting area for some Mary.

Mary: 30 count low slow flutter, 30 count of pickle pounders, 30 count of superman, 30 count of alternating superman.

Announcements: Thursday Q school 6:30-7:30 Womble. Work day for Crab legs this Sunday 2-5pm. Tube socks is playing in a hockey tourney to raise money for RPD officer shot.  Smile more complain less 5K 5/11/19 9:00 am at Harris Lake.

Prayer:Crab leads, Shredder, and unspoken prays.

Ascending Testicles, Boat/Canoe and Boney Bums

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Warm up

10’s –  Good Mornings, Fozzy Arm Circles, Cherry Pickers, Emperial Walkers, Hillbillies and Windmills.  20 SSH

The Workout

Mosey to the Wall for Ascending Testicles, BTTW and Wall sits (rinse and repeat).

3 sets of Boat Canoes during which Pikachu complained about his backside hurting from the concrete surface under his boney buttocks.

Mosey to the Rock Pile – rotate rocks between sets.

  • 5 sets of 20’s – Curls for the girls (still feeling the burn from Pikachu’s monster rock)
  • 5 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 sets 10’s Windshield Wipers (lot’s of groans)
  • 4 sets of 20’s Standard Press
  • 2 Sets of 30 Ct 6 inches

Mosey to the Playground

  • Aik’n Abs: 20 LBCs, 15 American Hammers,  20 ct 6 inches, 15 Rockies,
  • Aik’n Arms: 15 Standard Merkins, 20 Dips, 15 Erkins, 15 (1,2,3 ct) Shoulder tap planks
  • 30 ct Al Gore Squats and High Knees
  • Aik’n Abs: 20 Pickle Pounders, 30 Ct Supermans (alternating between Australian snow angels and Iron Man), 30 Homer to Marge (10 standard then 10 each left leg up then right leg up)
  • Aik’n Arms: 15 Hand Release Merkins, 30 ct Chillcut planks, 10 Dips, 10 Blades of Steel

Announcements:   ATT Half and Full tomorrow – Let’s get out and support our brothers

Prayer Requests:  Continued prayers for Shredder, Crab Legs, Puddles.

YHC took us out

Disney’s very own has the Q

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Did you know that Dumbo was Walt Disney’s favorite movie he made?  Seems like a fitting place for YHC’s virgin Q.  Thanks for the opportunity to lead you 31 Pax.

EC: Aquaman, Bulls Eye, Dahmer, Dawgpound, Maybelline, Nemo, Pikachu, ShamWow!, Warbucks

Warm Up: Quick mosey through the half pipe and back to the parking lot.  PAX circled up for the following: 24 SSH IC, 12 Good Mornings IC, 10 Fozio Arm Circles IC (forwards and backwards), Michael Phelps OYO, 10 Burpees OYO

The Workout: Mosey over to the big parking lot at the high school for 4 Corners with an accountability partner.  Pax did the following at each corner: 5 burpees, 10 plank jacks & 20 WWII.  Round 1 we moved between corners jogging on the long side and sprinting on the ‘short’ side.  For round 2 we replaced the 20 WWII with Al Gore for a 20 count.

Having finished round 2 it was time for a change of scenery so we moseyed back to the soccer fields.  With your accountability partner, one PAX runs to the middle of the soccer field while the other does balls to the wall on the fence.  We did two rounds of this.

Mary: PAX did 15 diamond merkins while YHC retrieved his phone for COT.  We then did the following: 20 Low Slow Flutter, 20 Homer to Marge, 20 Pickle Pounder, 10 Homer to Marge, 10 Pickle Pounders and Have A Nice Day!

Announcements: Check Slack/Facebook.  F3 Dad’s Camp registration opens soon.

Prayer: Moby’s father, Double D and his family.

YHC finished the morning with a few words about Lent.  During this time in the church year we are striving to either remove the things that keep us from being close to God OR to take on new things that would bring us closer to God.  That corresponds with this week QSource topic (The Jester) as well.  We all have things that keep us from being as close to God as we could be.  I challenge all of us to spend some time thinking about what they are for you and committing to work on them.  YHC took us out.

Thanks again for the opportunity to lead you men.  I will do better next time!

As Seen on TV

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13 PAX came out for an “As Seen on TV beatdown”. There were no Slap Chops, Snuggies, or Shake Weights, just ShamWow and YHC leading the PAX. 4 PAX for EC and Full House’s 2.0 (FNG) joined us for the Main Event. Welcome Halfway House!

EC: ShamWow!, Dahmer, Maybelline, Warbucks

Warm Up:
High knees across parking lot, butt kickers coming back.
SSH x50 IC
Daisy Pickers x10 IC
Hillbillies x15 IC
Mountain Climbers x15 IC
Downward Dog
Right of Left/Left over Right

The Workout:
A quick safety disclaimer and we mosey’d down the street to Sunrise. Plank hold and SSH x25 IC for the 6.

Partner up. Start in middle of lot for 11’s. Pattycake merkins in middle. Partners run to opposite ends of lot for burpees. YHC had more planned, but called an audible to get PAX back for Mary. Mosey back to start with 1 stop along the way for tempo dips x25 IC.

Mary:
Down dog holding for the 6
Shoulder Taps x10 IC
Homer to Marge x15, x5R, x5L
Freddie Mercury x25 IC
WWII’s x20 IC
Have a nice day

Announcements:
See social media.

Prayer:
Quick recovery for Shredder. Passing of Atlantic Beach Fire Chief Adam Synder. Puddles mentioned F3 Carterico may do a CSAUP in his memory.

Possum Trot – The House Always Wins

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Warm Up:

The temp was forecast for 22 but we arrived to a balmy 28, perhaps we were already warm enough? Just in case, we started with some good mornings to loosen up the back, some side-straddle hops to get the heart beating, and a quick tour around the tennis courts with the request to grab a rock on the way back.

The Workout:

Craps! Using a pair of dice, the rules are simple. Each PAX would have turn to roll the dice. Before rolling they called out their exercise of choice and then gave them a toss. If the roll was a 7 or 11, the pax did 7 or 11 burpees, respectively. If the roll was a 2 or 10, the pax ran one lap around the tennis courts. If the roll was anything else, they did that count of whatever exercise was called. If the roll was not burpees or a run, the called exercise remains live and you get to roll again. You keep rolling until you hit 7, 11 or 2, 10.

I don’t think anyone kept count, but we did some curls for the girls, tricep extensions, something where you grab your ankles and squat, merkins, a crab-position-touch-your-hand-to-your-foot thing (which was much more difficult than it sounded), and many burpees. A few laps were run as well.

Mary:

Once everyone had their rolls of the dice, we worked our way into the tennis courts and circled up. A few minutes of yoga-inspired stretches loosened us up and kept us warm. Then we ran through the circle and talked for a minute about what the phrase “Leave good evidence of a life well lived” means to you. Lots of great answers that showed the true depth of the men who show up in the gloom.

Announcements: Wrightsville is this weekend

Prayer:

  • Prayers for Shredder to have a successful surgery and quick recovery.
  • Prayers for everyone running this weekend to stay healthy

What the Fog?

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Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx. 

EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187

Warm Up:

Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings. 

The Workout:

PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.

Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins. 

Mary:

Each pax perfomed 10 second count of abdominal exercise of choice.

Announcements:

See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.

Prayer:

Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for  fitness and fellowship.