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Cheers, Norm

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FNGs: None
Warm Up: Side Straddle Hop x20 In Cadence, Good Morning x5 In (slow) Cadence, Imperial Walker x20 IC, Sir Fazio Arm Circles x10 IC forward x10 IC reverse
The Workout:
1) Rack Em Stack Em: corner 1 burpees x5, corner 2 merkins x10, corner 3 squats x15, corner 4 American hammers x20 IC.
– From starting corner, head to corner 1 for burpees x5 and return to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then corner 4 (starting corner) for American hammers x20 IC, then back to corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
2) Mosey to side of school for raccoon crawl along the three sequential walls. Lunge walk between.
3) Mosey to rear of school playground and partner up for Dora 1-2-3. Half Dora due to time. One partner runs a lap on the loop while other partner does exercises. Flapjack and repeato until combined partner totals reach: 50 4-count plank jacks, 100 4-count Freddie Mercurys, 150 Jump Squats.
4) Mosey back to flag for combat/self-defense training led by Shredder
Mary: Dolly/Homer/Dying Cockroach/Flutter Kicks, all x10 IC
Announcements: Carpex Dads on 7/17 at 9am, led by YHC at full Metal Jacket AO. South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
T-Claps (Recognition): Safe travels and best wishes to Norm on his move to El Paso.
Prayer: Unspoken. Shredder took us out.
PAX (9): Farva, Beer Pressure, FedEx, Kitty Litter, Gump, Martini, Norm, Shredder, Pigpen

Cool Breeze

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Luckily, cloud cover brought some wind at the same time we started the workout.

FNGs:  None

Warm Up:  Side straddle hops, Cotton pickers, L+R overhead stretch, fazio arm circles

The Workout:

Jog to rock pule:

4 sets of five exercises:  8 increasing to 25 reps

curls

triceps presses

Squats

upright rows

shoulder press

3 sets of five exercises:  10 – 15 reps

Merkins

Chest press

Ground Pounders

Double merkin burbies

Bus Drivers

Jog to the pavilion

3 sets of three exercises:  10 reps

One leg step-ups

Dips

Irkins

Mary:  Each of us took two cycles of calling Mary exercises

Prayer:  Gratitude

1776 – Celebration of Freedom

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There are lots of ways one might choose to celebrate the freedom that we so often take for granted. The F3 way is to have a brutal beatdown that serves as a reminder that freedom isn’t free – it was purchased and preserved by countless patriots who made the ultimate sacrifice.

“There is no greater love than to lay down one’s life for one’s friends.” – John 15:13 (NLT)

YHC is truly grateful for my F3 brothers who push me to become a better version of myself – physically, mentally, and spiritually. Thanks for the push to get through the 1,776 reps! Keep up the great work HIM and keep pushing each other!

FNGs: Scissor Hands

Warm Up:
Pledge Of Allegiance
SSH x20 IC
Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:
THE 1776
– Start with 1,776 yard run (1.01 miles)

Set 1 (100 reps of each – break down into 5 sets of 20/ 10 sets of 10, etc.)
Merkins
Side straddle hop – IC
Lunges – IC (100 each leg)
Set 2
Pull ups
Imperial walkers – IC
Squats
Set 3
Overhead claps – IC
Mountain climbers – IC
WW2’s
Set 4
Dips
Plank Jacks – IC
Step ups – IC (100 each leg)
Set 5
American night clubs
American get ups
American hammers
Ground pounders (mosey to the rock pile and choose wisely)
100 yard bear crawl
76 burpees
Badges of honor/pain
Patriot: partner up and each pax do half the reps
American eagle: complete all exercises flying solo

Mary:
We walked the field and picked up trash

Announcements:
Q Swap with Carpex the last week of July

T-Claps (Recognition):
Several PAX did EC before the 2-hour beatdown. Impressive!

Prayer:
Doc & YHC moving soon
Martini – Kidney stones
Overturned vehicle on Piney Grove Wilbon
Family of Owen Reed Schroeder who was killed in Holly Springs – park bench dedicated in his memory

Staying Alive at Red October

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FNGs: yes – see Mutiny (welcome Abacus)

Warm Up:  Ran with Sprinkler and his Mutiny PAX around the gym parking lot, SSH, merkins, Hillbillies, Imperial Walkers, Good AMs

The Workout:  Gump and YHC wanted to combine TRX straps and Kettlebells.  We opted for two sets of each alternating between these tools and trying new exercises along the way.  Music was on 80s rock and we jammed to AC/DC, Guns N’ Roses, etc.

Exercises from TRX included:

chest, triceps, jump squats, curls, flies, single arm curl/push-ups, arm extensions, squats, upright rows

Exercises from Kettlebells included:

swings, figure 8, rut-rows, triceps, curls, lawnmowers, midget love handles, upright rows

Mary: Mosey to tennis courts for yoga before Mutiny PAX joined us.  Sprinkler called low slow flutter, H2M, stretching

Announcements:  Picnic

T-Claps (Recognition): Warbucks – incredible HIM!  UNC NCCC collection/donation drive in honor of his son

Prayer:  Sprinkler led us out. Unspoken, Dauber’s kid and M traveling to TX, 16bit’s mom with cancer, Injured PAX…

2nd F was at Starbucks; cue the music – BeeGees – Staying Alive played overhead as Gump and I walked in.

Honored to lead – Dauber.

Sheepdog 6/18/21 – Strike Fest

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No FNGs but a couple Pax new to Sheepdog. Welcome Woody and Sunshine to the AO that packs a punch! 

EC: Norm, Bobby Boucher, Shredder

Warm Up: several F3 traditional favorites with Side straddle top, sir Fazio arm circles, seal clamps, overhead clamps, imperial walkers, hillbillies, Single leg deadlifts to work on balance and stability, and Frankenstein.

The Workout: today’s workout was brought to you by four corners and a whole lotta striking 🤛🏼.   Pax started with 25 Wing Chun strikes, ran to the next corner of the parking lot, 1 Merkin (at which point I think Woddy said, “only one!?!”), next corner 1 squat to front kick in cadence (so, both sides), next corner 1 star jump, then back to the beginning. So far, not that bad. We then bumped up to 35 strikes and ran to the next corner for 2 merkins, 2 squat kicks, 2 star jumps, etc. Each loop around we added a set and increased the strikes; 75, 100, 125, 150. About 1/2 way through we swapped strikes for wedging but still cranked out high reps. A couple pauses to focus on technique details. I’m assuming Pax will be feeling this workout at about 3:00 today.

Mary: 50 LBCs in cadence

Announcements: Norm is moving.  He will be missed!

T-Claps (Recognition): Bobby Boucher rocking it on a long EC climb. Warbucks collection.

Prayer: Beer pressure’s sister trying to get into grad-school.

Way to go men. Honored to lead!

Let’s Roll at VC

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FNGs: none – but welcome back Kotter – Mr. Mom (Reese Martin)
Warm Up: OYO
The Workout:  See Route via Strava; incorporated a climb up Heartbreak Hill looking for Pikachu; great job Kubota from making it all the way up while staying in the saddle; we had a Cancun sighting too….great work rucking
Mary: Got ready for Thunder
Announcements:  Picnic; going away party for Norm
T-Claps (Recognition):  Gump on his way to posting three times in one day; Kubota helping Dauber with his chain
Prayer:  Unspoken, Kubota job praise, Injured PAX

Fritter returned to Possum Trot

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19 PAX, including 10 who are in hot pursuit of the coveted fritter, posted at Possum Trot for a beatdown delivered by the Fritter Foundation.

Fritter Quitters: None

FNGs: None

Warm Up: Lap around the tennis courts; circled up for SSH, IW, HB, Fazio arm circles, good mornings; I had to throw in some burpees to calm the mumble chatter

The Workout: PAX moseyed to the tennis court and lined up on one end. PAX were instructed to travel the width of the 4 tennis courts by broad jump, 5 star jumps, broad jump, 5 prisoner squats, wash-rinse-repeat until you reach the other side and squat-hold for the 6.  PAX then traveled back to the start across the 4 courts with the Obama (named after the 44th president) 4 steps in bear crawl followed by 4 merkins, wash-rinse-repeat until you reach the other side and plank-hold for the 6.  PAX loved these so much, we decided to do it again but had to limit each to the halfway mark to save on time.  Once complete, PAX traveled to the concession stand via Indian run for more fun.  Half the pax held BTTW, while the other pax did an exercise, then switch.  (exercises were 1:step ups x10 each leg, 2:bulgarian squats x5 each leg, 3:Erkins-Derkins-Dips x5 each).  Half the pax then held People’s chair while the other half did exercises, then switch. (exercises were 1:American Hammer, 2:Mountain Climbers).  PAX then indian ran back to the courts for Mary.

Mary: Plank-O-Rama until time

Announcements: Picnic- check slack

T-Claps (Recognition): Sunshine- strong first week!

Prayer: Kevin, Heidi, Warbucks, Woody’s son traveling, First responders and military

Back to Old School Workout

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FNGs:  Orca (Mike Pellicci)

Warm Up:  With the help of FoulBall:  side saddle hops, cherry pickers, good evenings, fazio arm circles

The Workout:

Rock pile:  5 rounds of 15, 12 and 10 reps of:  Curls, triceps extensions, squats, upright rows and shoulder press.

Run to ten poles, doing 1 increasing to 10 merkins at each pole.

Dice game with a round of each pax rolling and leading with 10 reps of:

  1. Double Merkin Burpees
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. One leg step ups
  7. Lunges
  8. Dips
  9. LBC’s
  10. Mountain Climbers
  11. Plank Hold

Mary:  a few rounds of lbc’s, sit-ups with various poses, ww1’s, box cutters and shoulder taps

Announcements:  Picnic, others

Prayer:   Peace and happiness

TRX Jelly Arms

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Warm Up:  We gathered with Mutiny PAX for a Fram led warmup
The Workout:

For PAX joined for the following

  1. 3 rounds x 10 reps of squats, skaters and jump squats
  2. 1×10 – Wall step ups, dip and irkins
  3. 3×10 – Bicep curls and tricep extensions
  4. 1×10 – Wall step ups, dip and irkins
  5. 3×10 –  Chest press, chest flies, over head arm extensions

Mary: We gathered with Mutiny PAX

Easy as 1,2,3… Or not

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FNGs: n/a today
Warm Up: Shredder and I warmed up with the monthly challenge as EC: 100 curls, tricep extensions, and dips.

Everyone else joined in for a lap around the parking lot, side straddle hops, arm circles forward and reverse, Michael Phelps, good mornings, daisy pickers, imperial walkers and hillbillies.
The Workout: Somewhat simple circuit alternating upper body and lower body. Start with 1 of each, either on my command or in cadence, then repeat the circuit doing 2 of each, 3 of each, etc. with no rest in between:

Merkin, hold down position (in cadence), mtn climbers (in cadence)

Squats, squat hold (in cadence), monkey humpers (in cadence)

Irkens,  hold down position (in cadence), down to elbows and back up (in cadence)

Split lunges, hold down position  (in cadence then other side), alternating front kicks on my kick

Derkins, hold down position (in cadence), shoulder taps (in cadence)

Willie Mays Hayes (in cadence),  hold down position (in cadence then switch sides), star jumps

Dips, hold down position, jab/cross combos on my strike

We made it through 1,2,3,4,5, and 8 rep rounds before running out of time.

Mary: Embrace the suck plank hold for just over 2 minutes, then Shredder led us in 10 minutes of rooting and wing chun striking drills to finish it off.

Announcements: Bed build tomorrow, beers with crab legs tonight
T-Claps (Recognition):
Prayer: Pax upcoming travels and upcoming moves. We all took a knee and I took us out.