FNGs:
Not today!
Warm Up:
Mosey down to the track
Daisy pickers, good mornings, mosey around the track, leg swings, A and B skips
The Workout:
8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace
Mary:
Yoga back at the flags
Announcements:
Picnic this weekend
T-Claps (Recognition):
Pax that posted – strong showing for some track work!
Prayer:
Pax battling injuries
15 Pax took to the pool for a run, swim, run at the prison yard.
Woody, Sunshine, Warbucks, Bondo , Fonzie  Banana Seat  POTS  Fumunga  LED  Sprinkler  Deadbolt  Shredder  Laettner  FRAM and Breach on the Q
Warm-Up: Running to the pool from the parking lot,
The Workout: Partner up for laps, partner one was swimming laps while partner 2 was hitting the merkins for 2 rounds, then v-ins for 2 rounds and then burpees for 2 rounds followed by some squats while everyone finished up. Had a few mins to dry and off and then hit the pavement back to the yard. All the rats made it without drowning and all were accounted for.
Mary: Circle up for some LBC’s, box cutters, and Homer to Marge to finish off the workout.
Announcements: Picnic this Sat at Harris Lake(Check Slack for details)
T-Claps (Recognition): From Warbuck-very appreciative of all the donations to the NCCC unit they were very thankful for all the stuff that was donated.
We also learned a little more about POTS in COT.
Prayer: Fram-Prayers for his daughter-teenager not getting along with mom very well, Fumunga- His brother-in-law is getting a divorce and needs prayers to get through and for the kids.
Tiger Blood took a step back to track work with 800m repeats. About 3 months from today for the BRR kickoff so it is highly encouraged you come out and work on the conditioning needed to go up and over mountains.
FNGs: None
Warm Up: 800m mosey. Leg swings side to side and front to back, squats, Tiger claws
The Workout: 7 – 800m intervals using a pace pyramid, 400m recovery. Marathon, 1/2 marathon, 10k, 5, 10k, 1/2 marathon, marathon paces
Mary: Some easy stretching
Announcements: See slack. Nothing new.
T-Claps (Recognition): Sauna type conditions made it more difficult than running this in March.
Prayer: Unspoken and Fumunga took us out.
Missed a lot of Pikachu’s Birthday week so had to pay some tribute with the Q this week. Pre-blasted some of his favorites including wearing short shorts and shirts optional.
FNGs: None. Thankfully Pablo’s bailed so he joined us instead of heading to Ultimate
Warm Up: Slight mosey to the pitch so we could so the ultimate guys our Hillbillies in short shorts.
The Workout: Three or four man indian run with stops for SSH all the way until the greenway. Modified 11’s from the bridge to the top with Turkish get-ups at the bottom and burpees at the top. Turkish get-ups started with 2 and stayed on even numbers. Corresponding burpees were done to equal 11. Single line indian run back. When Q got the front 20 SSH in cadence. Added some standard merkins and squats toward the end.
Mary: Stretching
Announcements: 5k this week for Sergeant Leach, Warbucks collecting goods for pre-mature babies, F3 picnic (beer at your own risk, no kegs)
T-Claps (Recognition):
Prayer: Lipstick’s M.
32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.
Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.
Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.
The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run. Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.
The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.
As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.
T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.  Â
: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸
FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago)
Warm Up:  Many PAX got their point and ran for two miles (~20 mins).  Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out.  Hope Pablo is OK.  Circled up for the following exercises:  good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps…
The Workout:  The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs.  An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot.  A 20 lb stretchy thing was added, as well as a cinder block and jump rope.  See pic for details of exercises.  The time keeper was  the 50 lb dumbbell.  Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells).  Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone).  PAX had to carry the 50 lb dumbbell around the parking lot.  While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon.  If no tools were available, PAX were instructed to do core exercises.
Mary: Â Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area. Â Lots of mumble chatter about stirrups. Â It was quite the visual. Â Cream of Corn may not come back for another four years.
Announcements:  JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up…
T-Claps (Recognition):  PAX showing great effort today especially with the farmer’s carry
Prayer:  Dumbo took us out – thank you!  Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
Thanks PAX for helping me load/unload my car this am.
Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess). Â -Dauber
FNGs:
None
Warm Up:
A quick round of Side Straddle Hop, Good Morning and Daisy Pickers
The Workout:
Both the 3 and 5 mile routes were in play. Cancun came prepared with a Ruck and some extra weight in the form of his 2.0 strapped to his chest. Yogurt, Gamecock and Cancun were out for EC.
Really good mumble chatter on the run. 9 PAX logged some miles on a great day for running.
Mary:
None
Announcements:
CSAUP In JOCO
SHP Bed Build and Delivery – Great work Men!
Prayer:
Martini and Yogurt’s Mom – prayers for strength and quick recovery
This is a backblasts that YHC is writing a month or so late as I got caught up in Snowbird’s March Madness Challenge in Raleigh and Backblasts got put on the Back-burner.
Workout Date:Â 03/31/21
For those of you who have been following Raleigh’s March Madness Challenge, the biggest competition was in the second week between Boitano and Spit Valve. These men went head to head: posting, pre-running, doubling down, even tripling down. When the dust settled, Boitano was victorious by a point! I asked Spit Valve what happened, and that’s when I found out about Thunder in South Wake. I immediately signed up to Q for 3/31.
Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
It’s been a month, and my FNG showed up in the middle so I really don’t remember. I hope I repeated the disclaimer.
Main Event
1)Â L-R step ups, Irkins, Dips, LBCs, Derkins under the picnic shelter
2)Â Rock work at the rock pile
3)Â Wall work at the amphitheater
4)Â Dora 1-2-3 to finish us out
Mary:
Various Mary exercises. I don’t remember which ones.
COT:
9 PAX
Prayers for babies on the way, couples struggling to conceive, a friend in a coma, a parent about to have heart surgery.
Rams took us out.
Naked Moleskin:
Boitano did not show. As late as this morning, he was still in the competition, trying to throw me off after The Blitz. He sent me congratulations earlier in the day, but I couldn’t decide if it was another head fake until halfway through Thunder. I still expected him to roll up with two FNGs.
Speaking of FNGs, Gizmo is my first FNG! Thank you, Boitano for pushing me. There’s no way I would’ve reached out to him it weren’t for you. He even texted me to bail out about 45 minutes before the workout. So I told him about the competition and that he could very well be the difference. It worked!
And my month-long CSAUP comes to a close. Well done, Boitano. You’re a hell of a competitor! (and pretty sneaky)
My next #F3Q21 #2021Challenge Q is Excalibur on 4/1 (tomorrow) as I make up some of the Qs I shuffled for March Madness.
-Pigpen
QIC:Â Pigpen
PAX:Â Dusty, Forceps, Fumunga, Gizmo (FNG), Gump, Kubota, Pigpen, Pikachu, Rams
Workout Date:Â 03/31/21
FNGs: none
PAX: @Endo, @Fumunga, @MadDog2020, @POTS, @Sprinkler, @Breach, @Bob Barker, @Deadbolt, @FRAM, @Finkle
We had half of our PAX out today with respect and @Breach called the sight Shady Acres Retirement workout.
Warm Up: Mosey around tennis courts, Sir Fazio Arm Circles in cadence 10 forward and backward, Daisy Pickers, Good Mornings, toe touches, quad stretches, groin stretches
The Workout:
No Run 4 corners (adapted from @Gamecock yesterday at the Nest) We did stacking merkins, angle grinders, plank jacks, and jack webbs. Very nasty and our mode of transportation was doing Indian Bear Crawl Nippler Taps around the tennis court.
F3 Tennis – we had 2 teams of 5 and one ball. Ball could only bounce once unless passed to another teammate and then back over the net. No doubles lanes allowed and the ball had to stay in the two serving squares. We had to do a penalty exercise if the ball was dropped or didn’t make it over the net. @Breach racked up a lot of penalties.
Mary: We played F3 tennis till it was time.
Announcements: SIHP event coming up. Sign-up genius available.
T-Claps (Recognition):
Prayer: @Deadbolt’s friend passed away suddenly, @Fumunga and M are coming up on new baby due date.
