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6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Ultimate at Thunder – 15Jul20

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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

No Slushies at Ground Pounder on 7-11

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FNGs: Welcome Duece

6 HIMs and 1 FNG showed up to GP this morning.  It was a hot and we got shweaty. Stout from Davidson, NC was downrange and decided to join us in the gloom.  DOA was LOA (Late on Arrival) 

WarmUp:

10 Good Mornings, 10 DaisyPickers,  10 Emperial Walkers, 10 Hillbilly Squats, 10 Burpies, 10 Willy Mays Haze, 10 3 ct Windmills, 20 SSH, 15 ct arms stretches

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select medium rocks and we headed for the shade.  Rotate rocks based on exercise.

3 set of 10 x 3 ct of each American exercise:

Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers,  Rutrows, and Ground Pounders (of course)

  • 2 set of 10 x 3 ct Rock Spanks (1 without consent; 1 with)
  • 10x3ct Freddie Mercuries
  • 10 x 3ct Windshield wipers
  • 20  1 Arm Merkins (10 each side)

Mosey to the Wall of Pain

  • 3 sets of 70 ct Wall Sits
  • 2 set of 10 x 3ct  BTW Australian Ass Smacker

Mosey back for Mary

  • 20 ct Pigeon pose
  • 20 LBCs
  • 10x3ct Plank Jacks
  • 10x3ct Mountain Climbers
  • 30 ct Chill Cut Planks
  • 10 WWIIs
  • 20 American Love Haters  (10 for each handle)

T-Claps for LED getting the FNG out this morning

Announcements:  Mulch day at Bass Lake starts up again this weekend.

Prayer Requests:  Prayers for DOA’ Father in Law Wes undergoing chemotherapy treatment.  For our country’s local and federal leadership and for all those suffering physically or financially.

American Pie’s Don Mclean brought the tears but YHC brought the pain

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FNGs: None

6 HIMs showed up to GP this morning to help me celebrate my 3 year F3 anniversary.  Mumble chatter did not disappoint. It was a hot and humid day as you might expect and YHC brought the American tunes and started it off with Living in America by James Brown.  I didn’t realize I downloaded the entire Don Mclean albumn instead of just American Pie so the music took on a somber tone during rock work which made Gump teary eyed and a bit sad :(.   YHC rectified the situation (eventually) and Tom Petty picked us up with American Girl.  The biggest however hits were clearly Party in the USA by Miley Cyrus and Born in the USA by Bruce Springsteen.  

WarmUp:

10 American Good Mornings, 10 American Pie Pickers,  10 American Emperial Walkers, 10 American Hillbilly Squats, 10 American Willy Mays Haze, 10 3 ct American Windmills, 20 American SSH, 15 ct American arms stretches

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select rocks and Gump missed the memo on medium to large size and picked out a one hander (well for some of us it was a one hander (ie Farva with his Shrek hands). Rotate rocks based on exercise.

3 set of 10 x 3 ct of each American exercise:

American Curls for the Girls, American Overhead Tricep Press, American Wonder Bras, American Ground Pounders (of course), American Trunk Twists, American Bus Drivers, and American Rutrows

  • 10 x 3 ct American Hammers
  • 2 set of 10 x 3 ct American Rock Spanks (1 without consent; 1 with) Lots of mumble chatter during this exercise about rocks size (something about petite vs bootylictious).
  • 10 x 3ct American Windshield wipers
  • 20  American LBC’s
  • 20  1 Arm American Merkins (10 each side)
  • 10  American WWIIs
  • 20 American Love Haters  (10 for each handle)

Mosey to the Wall of Pain

  • 3 sets of 60ct Wall Sits
  • 1 set of 10 x 3ct American BTW Ass Smackers
  • 2 sets of 10 x 3 ct American BTWs (Ass Smackers optional) only caveat is you can only smack your own ass so no funny business.

Mosey back for Mary

  • 20 ct Amercian Pigeon pose
  • 20 ct American Calf stretches

T-Claps for Tetanus for his first 5 pack;  Fanny Pack for completing not only a 5 pack last week but a 5 pack with ECs every time.

Announcements:  Mulch day at Bass Lake starts up again next weekend.  New AO starting on Monday at 5:30 apparently.

Prayer Requests:  Praise for Quiver’s daughter taking the initiative to be grateful for horse lessons and ask to get up early all week to start walking.   Prayers for  Fanny Pack’s family traveling for the next 10 days across country to Joplin.  For our country’s local and federal leadership and for all those suffering physically or financially. For our military, firefighters and police.

Thunder at Ultimate – 01Jul20

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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.

Ultimate @ Thunder – 17Jun20

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FNGs:

None 🙁
Warm Up:

Mosey over to the pit. Circle up for SSH x10 IC, Daisy Pickers x10 IC, Frankenstein’s x10 IC.

The Workout:

Split into teams for Ultimate frisbee. First ¼ of the game 3x Merkins per drop, second ¼ 1x burpee, third ¼ 1x Turkish getup, fourth ¼ no exercise penalty.

Mary:

Not today.
Announcements:

Mulching at Bass Lake starts this Saturday and continues each Saturday until we finish.
T-Claps (Recognition):

Hardy & Florence – those guys are legit at Ultimate.
Prayer:

Baby Day. Pax suffering from loss.

Abs are made in the kitchen

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Abs are made in the kitchen, but we tried the traditional route of exercise.  This workout was brought to your courtesy of Led Zeppelin.

FNG: None ;(

5 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers, , 10×3 ct Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10×3 ct Windmills, 30 ct Pigeon Pose, 20 SSH

Workout:

Mosey to the Wall of Pain

  • 3 sets of 50 x3 ct Wall Sits (Prisoner, Al Gore style, Morrocan Night Clubs)
  • 3 set of 10x3ct Australian Ass Smackers (BTTW w/ a twist – Alternate single arm butt smacks)

Rock work:

Mosey to the Rock Pile. YHC asked the PAX to select medium sized rocks. Redenbaucher’s rock may not have met code and Farva’s was overcompensating.  Rotate rocks between exercises.

  • 3 sets 10x3ct – Curls for the Girls
  • 3 sets of 10x3ct – Overhead Tricep Press
  • 3 set of 10x3ct – Ground Pounders
  • 3 sets of 10×3 ct – Rutrows
  • 3 sets of 10x3ct – Bus Drivers
  • 3 sets of 10x3ct – Wonder Bras
  • 5 sets of 10x3ct – Standard Bench Press
  • 1 set 10x3ct  – Windshield Wipers
  • 1 set 10x3ct – Bicycle Kicks
  • 1 set  10x3ct – Scissor Kicks
  • 1 set 10x3ct – Box Cutters
  • 20 – Rockies
  • 20 – Hate Handles (10 each side)
  • 10×3 ct – Rock Spanks
  • 10x3ct Mountain Climbers
  • 10x3ct Plank Jacks
  • 20 Merkins (1 hand on rock, 1 hand on ground)

Return Rocks and mosey back for Mary

  • 30 ct Straight leg stretches
  • 20 ct Runner stretches
  • 30 ct Pigeon Pose

T-Claps: Redenbaucher put in 10 miles before the workout.

Announcements:  F3 10 yr anniversary in January (Capefear hosting). Discussed adding an emergency contact to Slack contact info & Bass Lake Mulch Project sign up is open,

Prayer Requests:  Prayers for  our men in blue, County, State and Country Leadership, prayers for Cupid’s, Pablo, Particle Board and Martini’s families. Prayer for those suffering physically or financially.

2,000 Rep Dora, Sheepdog Style

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FNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)

Mosey to the back for the kickboxing that was mentioned in the pre blast

Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos

Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and  running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick

This AO brought to you by ACDC

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NGs: None

5 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 3 ct Seal Claps, 20 Emperial Walkers, 20 Hillbillies, 10 Willy Mays Haze, 10 3 ct Windmills, 10 ct Pigeon Pose,

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select two rocks, one large and one small. Rotate rocks based on exercise. Dealers choice except GPs done with the mother load.

2 sets to Thunderstruck:

Curls for the Girls (to build the guns) and squat every thunder (to build our thunder thighs). YHC called an audible half way through to switch to Overhead Tricep Press or Wonder Bras

  • 2 sets of 10’s – Ground Pounders
  • 2 sets of 10’s – Trunk Twists
  • 2 sets of 10’s – Bus Drivers
  • 2 sets of 10’s – Rutrows

PAX mosey to parking lot with largest rocks in the park.

  • 4 sets of 10’s – Standard Bench Press
  • 10 x 3ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters
  • 10ct Bicycle Kicks

Mosey to the Wall of Pain

  • 3 sets of 50ct Wall Sits (Prisoner, Al Gore style, Morrocan Night Clubs)
  • 3 set of 10ct BTW with a bit of a twist – Alternate single arms butt slaps

Return Rocks and mosey back for Mary

  • 10 x 3 ct Plank Hold
  • 10 x 3 ct Single arm Plank Holds
  • 10 x 3 ct Chill Cut Plank
  • 10 x 3 ct Chill Cut Planks alternating legs every 5 ct

T-Claps for Fanny Pack doubling down today

Announcements:  Funeral session for Pablo’s Mom today at 10AM.

Prayer Requests:  Prayers for  Fanny Pack’s 10 yr old daughter,  prayers for Martini’s and Oboe’s family, prayers for Quiver’s a daughter.   For our country’s leadership and for all those suffering physically or financially from the COVID crisis and looting and damage to their stores.

 

10 Sheepdogs become Dragon Warriors

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FNGs:None today
Warm Up: EC was our warm up then right to the Workout, because I had a lot planned and only 45 minutes to execute!
The Workout: Went with a Kung Fu Panda theme and decided to do workouts inspired by the 5 main styles in the movie and finish with a customized exercise made for this AO.

3 merkins to kick off each segment

Krane

  • side straddle hops x20
  • Fozzy arm circles forward then reverse, seal claps, overhead claps, overhead claps, seal claps, arm circles reverse then forward with no breaks

3 merkins

Snake

  • plank snake agility around the parking lot
  • Indian snake run

3 merkins

Monkey

  • 11s with monkey humpers and Monkey ladders(goofballs) all in cadence

3 merkins

Tiger (55 deconstructed burpees split between two sets of 11s)

  • 11s with squats and plank jumps forward and back 
  • 11s with merkins and squat jumps (this one in place, no rest in between)

3 merkins

Praying Mantis

  • 4 minute embrace the suck meditation hold

3 merkins

Panda/Dragon Warrior

Bear Crawl Ring of Fu

  • Bear crawl clockwise in a big circle; 1st pax calls out a number and then on his “up” everyone jumps up and throws that many wing chun strike combos in cadence; then Back to bear crawling the circle and repeat with the next pax until all pax have gone and are sufficiently smoked

T-Claps (Recognition): 4 Pax for EC, My 3yr anniversary
Prayer: Graduates, leadership, the direction of the country, the police and military, recent losses