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Cold Shock on the Yard

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Much colder in the gloom today than in the recent couple weeks. Back to watching for black ice and frozen fingers. The number of inmates in the Yard was 9-er.

FNG’s: none
Warm Up: Good Mornings, Imperial Walkers, Sir Fazio’s, Frankensteins, Willy Mays Hayes, SSH.
The Workout: Counter off by 4. Each group starts at a different rotation with a choice of pain heavy implements. The rotations were: Chest/Back, Arms, Legs, Shoulders. Each rotation was 3:30, then switch on. Pax choose their implement and exercise to target the noted area.

Once all rotations complete, we took a fellowship mosey of just under a mile.

Rinse and repeat the rotations once more.
Mary: LBC’s IC x30, Box Cutters ICx25, WW2’s x 20
Announcements: Sign up to Q…you’ll be glad you did and Pax will assist you.
T-Claps (Recognition): 2 Dollars still getting after it. Was great to welcome FRAM back into the gloom!
Prayer: Praises for this brotherhood of F3 and welcoming those coming back off injury, etc.

Ultimate 10 vs. 10

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20 Men Showed Up for an Ultimate Show Down

FNGs: Sonny, now F3 Flicker, named for his awesome left-handed forehand throw, which is also known as a flick. Member of the RESPECT club at 57? Brought his own cooler, discs, and work clothes. :). Other new F3 faces to SouthWake: Sketch, MIA, Doogie
Warm Up: 25 SSH while Dauber ran and got the “pennies,” GMs x 10. Many had arrived in time to throw a few. I knew everybody was ready to play, so we got started. Disclaimer to our FNG Sonny. A few quick rules/procedures. If there’s a turnover in the end zone, you can walk it up to the goal line. Also, when “kicking off,” move up so that your clears mid-field.
The Workout: Ultimate for 35 minutes with exercises on the turnovers: SSHs, jump squats, squats, merkins. Plus, exercises upon scoring: burpees, WWIIs, merkins, and more. Final 10 minutes with no exercises except after scoring. We never really keep an official score, but it helps gauge the match. This morning, the “pennies” jumped on the scoreboard with two or three unanswered trips to the end zone. The “skins” finally settled down, shortened our throws, and got on the scoreboard. Again, unofficially, we had several ties and lead changes. Looks like my completely random passout of the pennies led to equal teams! This was fun!

Tons of great plays out there by all. Too many to remember. Lots of “jump balls” for high throws just about anywhere. Quiver tracked down a floater that looked like it was way beyond his reach. Banana Seat made some great catches but claims he can’t throw. Sonny posted in the middle and was the field marshal for the skins. He could pretty much place the disc anywhere he wanted, with a razor sharp forehand. Blue Hen and Fram knocked down multiple discs on defense. I could not shake Bobby Dall and Warbucks, who stuck to me like white on rice. Dauber had and excellent throw right down the middle to the end zone for the score. Shredder worked the edges and Mr. T worked the middle. And of course, Cupid and Roaming Gnome worked the end zone for their respective teams. Maybelline always lurking on defense, ready to knock one down. Kubota making solid throws in the middle. Great to have Sketch, MIA, Doogie join us–solid players who will join us the first Monday in 2022. Again, many good plays. Maybe we should get the TOHS footage! Meant to get a group photo, but many posted for second F at Panera, so I got one there.

Mary: No time for Mary, this was all game time.
Announcements: CSAUP The Judge this Saturday, December 11, 2021, starting at Fleming Loop Park. Also, Shop With A Cop is live on Slack. Make a donation. Kids within the local community in need will be paired with officers from the Holly Springs Police Department to go shopping for holiday presents for their families and themselves.
T-Claps (Recognition): Thanks to Dauber for sharing the Q. Especially after his pre- pre- pre-blast. I know he was feeling it, ready to play!
Prayers: Unspoken. Fram gathered in the spirit and took us out with a nice prayer.

Disney Ultimate Drills and Thrills

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Any Disc Will Do

FNGs: No, but one Kotter: @BooBoo
Warm Up: Mosey around turf fields. Circle up for 10 Good mornings, 10 Imperial walkers, 10 Hillbillies, 10×2 Arm circles, no SSHs!

The Workout: Indian run mosey to small lot near football field. Time for Seven of Diamonds. Hit the corners in this sequence: 7 burpees, 14 low slow flutters, 21 merkins, 28 squats. Because FloJo brought his disc, we had to use it! One PAX broke and another connected with the disc. Lots of good throws, lots of bad throws. Three additional burpees for every time the disc hit the ground. We did at least 21 extra burpees. Rinse and repeat until we completed two rounds of Seven of Diamonds and everyone got to throw or catch the disc in between.

Mosey to large parking lot. General Indian run with one PAX breaking out front to catch a throw. Three burpees for every drop. We did at least 21 more burpees.

The Drills: At the large parking lot, I had placed two separate lines of cones about 40 feet apart and then about 20 feet between each cone in the respective line. We split in half. We ran this drill in groups of three: PAX 2 and 3 break towards cone 1 and 2, respectively. PAX 1 connects with PAX 2 with disc at cone 1. PAX 2 connects with PAX 3 at cone 2. PAX 1 breaks to cone 3 and PAX 3 connects with PAX 1 with the disc. If the disc hits, the ground, start over. Continue until you reach the end of cones. Finally, a “fast” run back to beginning.

Line 1 had an advantage because we had FloJo’s typical Ultimate disc. Line 2 had a disc golf putter, which does not float! When Line 1 switched to the putter, we had many more struggles. After running this drill ’til we all improved, we stretched out the line of cones to increase the distance and called the last two cones the End Zone. Keep drilling, keep drilling, keep improving. Repeated until we had about 5 minutes remaining.

Mary: Mosey back to flag. Circle up for a couple of minutes of low slow flutter to the beat of BTO Takin’ Care of Business. Have a nice day!

Announcements: F3 SouthWake Christmas party tonight, Bombshell. Captain Jack announced that CarPex is expanding into a new region, to be known as South Cary. He is exploring opportunities on east side of US1 and is identifying where the SouthWake region is.
T-Claps (Recognition): UTI reminded everyone to check up on PAX who have not posted in a while. UTI connected with BooBoo and many, many more PAX via email. Like 200 or more. Check in with someone, you never know what is going on in someone’s life. They could probably use some support.
Prayer: Quiver’s sister-in-law on track recovering from cancer; Bondo’s family friend Tomer, whose ear infection caused additional damage; Lipstick’s M, who could be delivering a baby today.

Finally, don’t bother buying an Aerobie Skylighter disc,. The disc itself was terrible and the lights did not work.

Blocks, Bags, and Bells

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YHC kicked off a 7 spot Q Tour to take place in the FV this week. Most Q’s will have the feet moving quite a bit more and more as the week goes on. Sorry if you don’t like that but YHC missed out on a few key weeks of half training so…tough luck!

YHC finished up a bit of EC with Fram to see Banana Seat and FedEx at the ready! I brought some toys with me today.

FNG’s: nope
Warm Up: Good Mornings x16, Daisy Pickers x10, Sir Fazio’s (F/R) x10, Imperial Walkers x16, Seal Claps x10, Overhead Claps x10.
The Workout: I brought some coupons for dudes to use in various ways to get stronger. Cinder Blocks = Blockees, Ground Pounders, Swings, Murder Bunnies. KettleBell = Snatches, half and full swings. Dumbbells = Farmer Carry, Skull Crushers, or Bench Press. Heavy Bag = for Bench Press or Flips. 16 Total Rounds, PAX choice of exercise and coupon. Timer was 1 PAX running to shelter and back.
Mary: Mary melded into the workout. After our rounds with the coupons, we returned to the tennis courts for 11’s. Mountain Climbers and WW1’s.
Announcements: Frosty CSAUP being planned for December by 16-bit and Dauber. HSHM…run it or come encourage guys on!
T-Claps (Recognition):
Prayer: Veterans, sick or injured PAX. Reach out to fellas you may not have seen in awhile. It matters! Reach out to FNG’s you either brought or haven’t seen come back. It matters! As newer guys post more often, encourage them to step up to Q. It matters!

WE ARE THE BRUTE SQUAD

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FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.

Site 1

Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1

Station 2

Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1

Station 3 –

3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras

Station 4

Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows

Station 5

Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift

Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)

T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out

The Ultimate Mutiny

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18 PAX joined in for some wet frisbee Ultimate!

FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer

It was drizzling Rain this morning. I figured it would be a slim crowd this am.

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To my surprise 5 HIM had beat the fartsack and EC this morning. As always F3 has had a huge impact on me. I Thank each one of HIM for making me better!

 

Warm Up: Circled up for the following exercises, SSH, maricon night clubs, seal claps, over head claps, imperial walkers, hillbillies, good mornings.

FNG: Nope

Workout: Moseyed out of parking lot to Sunset Lake Road sidewalk. Every light pole 1-merkin 3 air presses all the way up to 4. Turned into the church lot for 4 cul-de-sac exercises.

1st Stop 5-Burpees-moseyed in between stations

2nd Stop 10-Merkins all together

3rd Stop 15-monkey humpers

4th Stop 20-Plank Jacks

Returned to beginning by way of 2 groups of Indian Run. I got screwed with the 2 fastest guys!!

Rinsed and repeated for a total of 4 times.

Returned to side-walk light poles and repeated merkins and air presses

Mary: Chill cut, low slow flutter, various stretching

Announcements: Donate food for HS Food Pantry, Posted on slack. Deadline approaching, CSAUP Carpex tomorrow, TUNA Run for many F3 guys. Good Luck

Prayers: My mom got a pretty good report. Thanks for the continued prayers. Sliderule, Mookie and Fanny Pack IR. Prayers for you guys to return healthy soon. I am sure other PAX have injuries. God Speed!!!

T-Claps: All PAX except me and Bondo EC this am! Job well done!

Stay Humble!

 

YHC took us out! Honor to Lead this am! Have a Great weekend!!

Block Day at Disney

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FNGs:Nope

Warm Up:
Warmup lap, Good mornings, SSH, Windmills, Sir fazio arm circles, Michael Phelps

The Workout:
Mosey’d over to the bushes and retrieved a block for each PAX.

Thang 1
2 teams line up in the parking lot. 1 pax runs to other white line with block and does 5 Man Makers (block burpees)
While remaining PAX do alternating exercises (10x):
-10 block thrusters
-10 merkins /coupon
-10 BBS w/coupon.
After finish, we did 20 Block swings for the loser penalty, but everyone did them.
Rinse and repeat.

Thang 2
Cusack block around island and each time you meet your partner, do the following exercises (1 exercise per stop until all are done)
Block Burpees – 5
LBCs – 10
Imperial Walkers – 15
Block Merkins – 20
Plank Jacks – 25
Squats – 30

Thang 3
Blocktanamo x2 rounds (hold out block while PAX push down (r1) or up (r2)
Guantanamo x2 rounds

Mary:
Alphabet abs
Plank hold while discussing the mission of F3 and core principles

Announcements:
Holly Fest, HS Food Pantry Thanksgiving donations

T-Claps (Recognition):
Pumps for coming back out.

Prayer:
UTI’s uncle, Abe’s MIL

SOGGY FEET

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PRE-BLAST:YHC has the Q at DISNEY tomorrow.  I’m expecting a @Full House. This isn’t going to be a relaxing vacation to @Cancun listening to music from the likes of @Boy George, @Moby or @Bobby Dall.  It’s definitely not going to be like going to a Cleveland Browns game and sitting in the @Dawgpound, but you might see some of your favorite TV characters like @Nemo, @Dumbo, @Woody, @Pikachu, @Yoshi, @Aquaman, @Fonzie, @Dauber, or Daddy @Warbucks.  If you’re scared of dehydration and think you might get a @U.T.I., don’t worry the waterboy @Bobby Boucher will surely be there to keep you hydrated and if not you can always run through a @Sprinkler.  We might even run into @Emeril along the way who will surely be filling @POTS with @Kosher Bubba @Gump shrimp with @Yogurt, @McNugget s, and @Wild Turkey through a @Shredder.  If you get sick there should be a @ShamWow to wipe it up.  So jump on your @Kubota, @John Deere or grab your buddy and throw him on the back of your @Banana Seat and get here.  Before you leave the house be sure  to strap on you @Fanny Pack stuffed with @Lipstick, @Axe, @Gillette and some @MadDog2020 for afterwards.   If it helps apply some @Vasoline prior to the workout to avoid an unsightly @Skidmark.  Don’t be a sleepy @Katniss, unlock the @deadbolt the night before if it helps save time.  Who knows, by the end of the workout you all might be calling me @Mr. Terrific.  EC 5:05am. ME 5:30am

FNGs:1 – Dixie Chick

Warm Up:½ Lap around the outside of the turf field, then to the middle of the Soccer fields for SSH, Good Morning, Imperial Walkers, & Hillbillies

The Workout:Split into 4 groups around the circle of the soccer field. 5 Burpees OYO, then each group ran to the four corners of the soccer field and did 25 merkins on the “down”, then bear crawled back to the middle of the soccer field.  5 burpees OYO, then run to corner for 25 LBCs in cadence and bear crawl back to the middle of field.  5 burpees OYO, then run to corner for 25 squats on the “down” then bear crawl back to the middle of field.  5 burpees OYO, run to the corner for 25 plank jacks in cadence then bear crawl back to the middle of field – end with 5 burpees OYO.

Moseyed toward parking lot.  Got into 2 groups and started Indian running towards the Abyss, many rumblings of what was to come next, but to everyone’s surprise we proceeded to run past and around the baseball field back out to the main road.  Took a right on the main road and followed it all the way to the Path behind the turf soccer fields. Stopped at the hill behind the turf soccer fields.

At the hill we prepared ourselves for the fun of 11’s!  Monkey Humpers at the bottom and wide grip merkins at the top.  We started with 1 Monkey Humper at bottom and climbed the WET slippery hill for 10 wide grip merkins at the top and made it through the entire set with a LOT of groaning and moaning – but we made it.

After this we got back into out 2 Indian run groups at the bottom of the hill and continued our Indian runs around the turf fields back to the parking lot – once we hit the parking lot we had a Jail Break to the cars where we proceeded to circle up for Mary.

Mary:With time short, we did 20 count of Low Slow Flutters in cadence and a set of American Hammers to 20 in cadence.

Announcements:Holly Fest F3 booth/tent sign up site is live. Brute Force CSAUP on Saturday.  Bondo working on Special guest for Tuesday w/ 3Alarm.

T-Claps (Recognition): N/A

Prayer:Those that are injured and unable to get out and all our First Responders.

As promised a never done before F3 workout Indoors! Basketball full Court!!

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Warm Up: Moseyed to indoor Basketball gym.

Stood on Baseline for the Pledge of All Allegiance

Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.

I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!

 

Mary: No Time

T Claps: Bosshog and the new addition to the Family! Congratulations

Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!

Announcements: CSAUP 6-10 Saturday