Frenchie – F3 South Wake

New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)

January 2, 2023/in AO Post /QIC: Dauber
PAX: Banana Seat, Bernie, Best In Show, Bleeder, Blue Hen, Bobby Dall, Breach, Cheesy Tots, Cupid, Dauber, Flanigan, Fram, Frenchie, Gump, Jellybeans, Kubota, LED, Papa Smurf, Roaming Gnome, Shredder, Sparky, U.T.I, Wham-o, Yahtzee, Yogurt

FNGs: none
Warm Up: Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout: 12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…

Scores resulted in burpees, LBCs, star jumps…

Some very nice plays on the pitch! Well done.

Mary: static stretches OYO
Announcements:

PAX in attendance helped Gump and YHC name this AO; we offered up three choices with an honorable mention:

Choices: Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus). Not sure if the PAX were thrilled with our top 4. Regardless, U.F.O. was a near unanimous vote. Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.

Going forward, each Q will determine the abbreviation. Let’s have some FUN with it.

Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight

Change of Command: Nantan – Thank you Pikachu! Welcome Breach!

Q-School next Sunday at 1400. See Banana Seat.

T-Claps (Recognition): All the PAX who came out this AM

Prayer: YHC took us out. UNSPOKEN.
Honored to lead. -Dauber

SEVEN is your lucky number

August 1, 2022/in Mutiny /QIC: Gump
PAX: 8Bit, Bernie, Blue Hen, Bobby Dall, Breach, Cornholio, Cupid, Dauber, Dobby, Duece, Flanigan, Frenchie, Full House, Gump, Katniss, Kitty Litter, LED, Pikachu, Redenbacher, Roaming Gnome, Shredder, Stubs, Wham-o, Yogurt

24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!

1st Monday Ultimate x2

May 3, 2021/in Convergence, Mutiny, Red October /QIC: Shredder
PAX: Banana Seat, Beer Pressure, Blue Hen, Bobby Boucher, Bobby Dall, Breach, Cowboy, Cupid, Dauber, Dumbo, Emeril, Frenchie, Humpty-Dumpty, Katniss, Kubota, Lipsync, Macho Nacho, Martini, Maybelline, Norm, Olaf, Pablo, Particle Board, Pumpkin Spice, Redenbacher, Short Cut, Shredder, Sketch, Snap, Wadfather, Wallaby, Warbucks, Yoshi

33 Pax showed up for Ultimate under the Ting lights. 2 FNGs and several Kotters.

FNGs:

Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)

MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).

Warm Up:

Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.

The Workout:

Pax counted off by 4 and split into two teams. 1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee. Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps. The scoring team called out the penalty exercise, which both teams partook.

Mary:

A couple more Good Mornings to stretch us out.

Announcements: 2nd F Panera, May Challange, Bed Builds.

T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).

Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!

Ultimate Frisbee: 20 PAX Under the Lights at Ting

April 6, 2021/in Mutiny, Red October /QIC: Dauber
PAX: Bobby Dall, Breach, Cupid, Dauber, Felix, Forceps, Fram, Frenchie, Gump, Humpty-Dumpty, Kubota, Macho Nacho, Norm, Shredder, Sketch, Snap, Snuggles, Sparky, Sprinkler, U.T.I

FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store. I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles! Thanks for bringing him out Sparky. Help him get on our socials please. F3 Introduction and guidance discussed.

Warm Up: Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches. Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense! Exercises were called out after each score. Lots of burpees and merkins. Very physical today with a lot of hustle and finesse.

Mary: Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details. Don’t ever forget your name BTW during name-o-Rama! 2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN; Go Bears. YHC took us out. Honored to lead. Thanks Gump for washing the pinnies!

17 PAX Under the Lights for Ultimate Frisbee

March 2, 2021/in Red October /QIC: Dauber
PAX: B-I-N-G-O, Bobby Dall, Breach, Cornholio, Cupid, Dauber, Frenchie, Gump, Kubota, LED, Lipsync, Motor Boatin', Pikachu, Shortcut, Shredder, Snap, Sprinkler

FNGs: Welcome back Lipsync to the gloom (6 months). None – but a very nice turn out in 60 degree weather on the 1st day of March; that wind though made a lot of us look pretty silly throwing and catching…
Warm Up: SSH, Daisy pickers, Static Stretching (Cupid needs help)
The Workout: 9 V 8. Lots of intensity battling the stiff wind in one direction; great defensive plays; lots of nice throws and catches too. After each score, 5-10 count exercises were called out including burpees and merkins.
Mary: Nope. The game exceeded 45 mins plus.
Announcements: See Slack & FB; Freed to Lead is being updated….chance to send in an inspirational story.
T-Claps (Recognition): All the PAX who helped out on Sunday morning moving items at Mama’s House. Great leadership LED organizing everyone.
Prayer: YHC took us out.Motor boatin’ has a medical test – hoping for a negative outcome; Praise for Gump and Gump’s new job!

Honored to lead! – Dauber

My Eyes are Closed…but I Can Still See It!

January 31, 2021/in Ground Pounder /QIC: Fanny Pack
PAX: Abe, Bobby Boucher, Fanny Pack, Farva, Frenchie, Kitty Litter, Pikachu, Pumpkin Spice, Shredder, Wallaby

Always a lot of great 1-liners at Ground Pounder! Today, did not disappoint to that end. It was a cold and bright sunny morning at Jones Park, but even the flaming ball that is in the sky could not compare to the brightness (or tightness) of Pikachu’s pants! At one point, Shredder mentioned he had to close his eyes whilst running behind Pikachu due to the brightness, but could somehow still see (hence…the title of this BB). Other great 1-liners of the day:

“I think I’m lactating” – Shredder. “We all need to sign up on that Q Sheet so this jackass can’t Q here anymore” – Pikachu. “All my rocks are frozen to the ground” – Frenchie. “I’m just gonna pick up that slab of concrete” – Farva. “Small, medium, large. You must’ve missed something that day in elementary school” – Shredder.

FNG’s: – nope

Warm Up: SSH x 25, Daisy Pickers, Sir Fazio’s F/R, Imperial Walkers, Hillbillies all x 10, and Good Mornings x 21 (much to the agreement of Shredder and Pikachu).
The Workout: Now for the disagreement to begin. YHC decided to try something new to me today to ensure that all PAX chose appropriate sizes of rocks. You see…there’s been just a bit of mumblechatter recently that PAX aren’t choosing large enough rocks and that Farva could sit there and juggle with all other men’s version of “large” rocks. So each PAX were instructed to get a large rock from the familiar pile, a not as large but let’s say medium rock from the not so shiny but newer rocks down on the end of the trench, and finally, two small rocks that could be held and controlled in each hand. Each time PAX got a rock from the trench, they paid an entrance tax of 5 burpees. With rocks ready to go and circled up, we performed the following routine (rocks sizes denoted by L, M, S):

Shoulder Press, L x30, Wonderbras, M x25, 1-2’s, S x 20

Curls for the Girls, L x 30, Curls for the Girls, M x 25, 1-2’s, S x 20

Chest Press, L x 50, Alternating Merkins on Rock, M x 25, 1-2’s, S x 20

Rut Rows, L x 40, DeadLifts, M x 20, Bent over Flys, S x 20 (think it was somewhere in here where the agreement was made not to let YHC Q anymore)

Ground Pounders, L x 30, Ground Pounders, M x 25, Front Raises, S x 20

Rock Spanks w/o Consent, L x 20, Rock Spanks w/ consent, M x 20, Diamond Merkins, S x 15

PAX returned each set of rocks with a return penalty of 5, 10, and 15 merkins, respectively.

Wall of Pain time. We did a 15 count per PAX People’s Chair, followed by Prisoner squats x 50 (didn’t get to legs in rock circle). Finished up with a 10 count per PAX Ball to the Wall.

Mary: All in Cadence. LBC’s x30, Homer to Marge x25, WW1 x20, Good Mornings x 15
Announcements: New Monthly challenge coming, starting Monday. It will be 15 mins. of AMRAP KettleBell Snatches or Jump Squats, with a focus on form and explosive movement. 1st F planning on Monday night via Zoom, 8-9 PM.
T-Claps (Recognition): Pumpkin Spice for accountability and drive with YHC to complete last monthly challenge set as EC.
Prayer: Pumpkin Spice and Shredder have neighbors and friends struggling significantly with COVID. Lipstick and family for travels and peace in time of losing his aunt. My M for more restoration and healing. Saddiq and his grieving over loss of brother. YHC took us out…and I will be back to Q this great AO!

Frenchie’s Worst Nightmare

January 16, 2021/in Ground Pounder /QIC: Farva
PAX: 16-bit, Forceps, Frenchie, Gump, Kitty Litter, Oboe, Shredder, Strawberry Hill, Third Cousin

FNGs:n/a

EC: Farva solo EC with the monthly challenge

Warm Up:pretty standard warmup with side straddle hops, good mornings, fozzy arm circles, and Michael Phelps.

The Workout: As I called the mosey to the rock pile Frenchie realized I had the Q, which is apparently his worst nightmare.

Grab a reasonable sized rock and partner up for this Dora style 100 rep challenge. We did several rounds of 100 rep rock work while the partner was in a static hold, and 1 minute of cardio in between sets. Sets included curls for the girls, tricep extensions, Ruh rohs, squats, and ground pounders. Partner with work included plank with rock, crab hold with rock, Supermans, and rock spanks with a few being repeated. 1 minute recovery sets included jump rope(fancy if you’re Gump), mtn climbers, Wonder Woman jets, with some repeated.

After that was completed we went to the wall for nonstop 11’s of bttw and wall sits in cadence.

Mary: 10 solid minutes of around the circle 10 counts of exercises, ending in 10 burpees oyo(he clearly didn’t know the rules at GP)
Announcements: Wrightsville and other runs coming up. Fuquay rotary club opportunities, holly springs opportunities to work with youth on outdoor guy activities that don’t have fathers at home.
T-Claps (Recognition): Frenchie for making it through my workout AND calling me out at the end for it not being hard enough.
Prayer:Sanity, the country, struggles at work and home

Ultimate Bloodbath

January 4, 2021/in Mutiny /QIC: Gump
PAX: 16-bit, B-I-N-G-O, Bobby Dall, Breach, Cupid, Florence, Frenchie, Gillette, Gump, H1N1, Hardy, Kubota, LED, Macho Nacho, Martini, Moped, Norm, Pikachu, POTS, Short Cut, Shredder, Snap, UTI

Your YHC led this bloodbath 232-4 (OK, it was all fantasy in my head as we did not keep score). 23 PAX joined in some Ultimate fun. It was good to have several PAX that had never played with us out there. Thanks for letting me “lead” (and I use that term lightly)

Long Things are Good Things

December 20, 2020/in AO Post, Ground Pounder /QIC: Fanny Pack
PAX: 3rd Cousin, Fanny Pack, Forceps, Frenchie, Mookie, Pumpkin Spice, Shredder, Wallaby

A cold start and many PAX with frozen hands as the workout progressed but, lot’s of great mumblechatter in the mix during the beatdown at Ground Pounder, helping us all to embrace the suck. A pretty good set of 1-liners (including the title here) leading through and all the way up to the last seconds of the workout. YHC was warned at least once by Shredder that a wrong move by the Q during Mary could result in a kick in the nuts and the PAX let YHC know that this was yet another reasonable Q thrown down at the Ground Pounder!

FNG’s: No
Warm Up: Good Mornings, Willie Mays Hays, Imperial Walker, Hillbillies, Windmills, Sir Fazio’s (F/R), Overhead Claps, and SSH.
The Workout: 2 Heavy bag coupons were brought to the workout by YHC. 1 Bag was 100lb. the other was a 75lb. PAX were instructed to grab a rock that would be challenging for the Circle of Rock. We Cusacked the rock back up toward the flag where the heavy bags lay off the the grass on the side. Each heavy bag was I’d say 40 yards apart. Each PAX took turns departing the Circle of Rock as the “timer” as the flipped the heavy bag the whole distance and then either carried or dragged the other heavy bag the whole distance back. During the thang, each PAX departed the circle 3 times, while others did rock work according to YHC’s cadence or count. When YHC departed the circle, Shredder, Mookie, and Forceps were good enough to serve in running the circle. Rock exercises included: Curls for the Girls x2, Triceps Press x2, Shoulder Press x2, Rut-Rows x2, Squats, Rock Spanks x2, Toe Taps, Rock Merkins on each side, LSF w/rock, Box Cutters w/Rock, Chest Press, Wonderbras, Bus Drivers, Plank Jacks, Mountain Climbers, Standard Merkins. We the returned the rocks and moseyed to the playground knee wall.

At the wall we did 20 ct. Step-Ups, Dips x30, Bulgarian Squats x10 each leg. Repeato except only did 15 dips the second round.

To the Wall of Pain for a very short session of People’s Chair with a 15 ct. per PAX. This was followed by Balls to the Wall for a 15 ct. per PAX. Mosey over the flag for Mary.
Mary: YHC had a particular holiday favorite all cued up for our Mary routine and then….an audible had to be called due to YHC’s phone desperately needing a changeout. When it’s cold temperature, my phone turns off unexpectedly and often. I will try this again, because I think the routine would be “fun”. Finished with 20 ct. LBC’s, 30 ct. Freddie Mercury’s, 20 ct. WW2, 20 ct. H2M, and 20 ct. Pickle Pounders.
Announcements: Only 1 AO for Christmas Day workout- Kung POW.
T-Claps (Recognition): Forceps being the only PAX adequately prepared with the right gloves for frozen rocks!
Prayer: YHC and his M, surgery Monday. Local businesses and restaurants in COVID times. Forceps and family during the holidays, grief, reflection. Sadiq and Pumpkin Spice’s family. YHC took us out. Thanks for playing fellas, great work!

Ground’n and Pound’n

December 14, 2020/in Ground Pounder /QIC: Forceps
PAX: Breach, Fanny Pack, Farva, Forceps, Frenchie, Gump, Kitty Litter, Pumpkin Spice, Shredder, Strawberry Hill

FNGs: None

10 HIMs posted to GP on a perfect morning. YHC brought the music box & a basketball. Mumblechatter was per the usual – the best in Southwake.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches, Pigeon Pose

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise: Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10x3ct: Windshield Wipers, Box Cutters, 30 ct 6 inches, Plank Rock Spanks, Single Arm Merkins, 10×3 ct Rock Homer to Marge

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

10x3ct Aussie Ass Smackers, 15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on 12/15, F3 Christmas Party

Prayer Requests: Military and 1st responders, Breach’s sister and mom w/ COVID, Fanny Pack’s M, Courtney, is having surgery Dec 21, COVID victims

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