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Frenchieā€™s Worst Nightmare

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PAX: , , , , , , , ,

FNGs:n/a

EC:Ā 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 youā€™re Gump), mtn climbers, Wonder Woman jets, with some repeated.

After that was completed we went to the wall for nonstop 11ā€™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 didnā€™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 donā€™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

Ground Pounder Plan-B Candyland

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FNGs: NoneĀ 

7 HIMs posted to GP on a very cold but not raining morning.Ā  YHC brought the music box & a basketball which proved to be useless.Ā Ā 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,Ā  Daisy Pickers, 20 Sir Fazio Arm Circles,Ā  Arm stretches, Seal Claps, Windmills.

The Workout

Circle of Rock: Mosey to the Rock Pile pick a friend to share

3 sets of 10x3ct of each exercise:Ā  Curls for the Girls, Overhead Tricep Press, Rut Rows, Wonder Bras,Ā  Bus Drivers, and Ground Pounders

Mosey to the B-Ball court.Ā  We attempted to do Heavy Hoops but the court was way too icey and the frozen net decided it wanted to keep the ball to itself so we went to Plan-B.Ā 

Candy Land:

We played spin the wheel of pain (each color represented a different rep count).

5 Burpees, 20 SSH, 20x3ct Chill Cut Plank,Ā  20x3ct Supermans, 5 Plank Jacks, 20×3 ct Lunges, 10×3 ct High Knees, 5x3ct American Hammers, 10x3ct Shoulder Tap Merkins, 10x3ct Boat Canoes, 5x3ct Freddie Mercuries, 20 Split Jacks, 10x3ct WWIIs, 20 Heal Taps, 20×3 ct Hillbillies and 20x3ct Emperial Walkers

Wall of Pain:

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

Announcements: Wilmington race still on as far as we know, PAX Monthly Challenge is ongoing,

Prayer Requests: Praises for all the surgeries that went well, Prayer for local, state and federal leadership to figure how how to bring the country back together, for our 1st responders and police, COVID victims and their families, those suffering with addictions or from depression.

T-Claps (Recognition): For Oboe doubling down with U-Turn and GP, For newbie Bobby Boucher already stepping up to co-Q this coming Monday.

Ultimate Bloodbath

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Your YHC led this bloodbath 232-4 (OK,Ā  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)

 

DEPLOY THE B.L.I.M.P.S!!!!!

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FNGs: NOPE

Warm Up: Windmills, Good Mornings, Fozio Arm Circles

The Workout:

Gump appeared on the scene with the impression that Purple Cobras wasn’t a running workout…. we run up a hill here most Tuesdays… so…

Started with a short-ish commute to Sunrise United Methodist for use of their vacant and well-lit parking lot.

Once we arrived, we went to the very back of the lot which left us with a long and narrow lot lined with light poles.

DEPLOY THE B.L.I.M.P.S!!!!!

This morning was about form and YHC asked that PAX “slow it down now”.Ā  We would complete these exercises together so we can take our time.Ā  I also told the PAX to let me watch the time… big mistake, read to the end…

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

Before returning we completed 20x Low Slow Flutters

We ran out to the church lot entrance and completed 20x SSH

Running back to Purple Cobra, PAX completed some Erkins to await the 6 – The 6 was in and we kept moving down the hill

What hill you ask?Ā  Well ā€œthe same hill you ran last weekā€ā„¢ of course!!! – Sprint up the hill 1x to say we did

Run back for Mary

Mary:Ā  Homer to Marge, Pickle Pounders, Box Cutters, WW2s, Crabby Cakes, Burpees

Bobby Dall called out the Burpees at my request.Ā  187 was apparently watching the time and noted that it was the end of the workout.Ā  We did the Burpees anyway šŸ˜›

Announcements:Ā  3rd F gearing up for 2021 – join us, lead something

T-Claps (Recognition):Ā  187, thanks again PAX for all the prayers and support

Prayer:Ā  YHC took us out

Groundā€™n and Poundā€™n

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FNGs: NoneĀ 

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

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,Ā  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:Ā  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, Ā 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, Ā F3 Christmas Party

Prayer Requests: Military and 1st responders, Ā Breachā€™s sister and mom w/ COVID, Fanny Packā€™s M, Courtney, is having surgery Dec 21, COVID victims

Bday Q #5 – Longer than it Looked

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4 Pax finished the week strong and helped YHC round out a 5-pack of B-Day Q’s at Casino Royale. This was a first for YHC to do 5 consecutive Q’s – and added EC to each of them as well. The goal for the year was to hit 200 workouts and this was number 215. I’m hoping to hit 230 by the end of the year. I know this wouldn’t have been possible without so many of my F3 brothers who have pushed me all year long and kept me going – mostly with the possibility of coffee after the workout. I’m thankful for all of you and for helping me get faster, stronger, and even a little better with age. Thanks also for helping YHC celebrate my 45th trip around the sun this week. SYITG soon!

Warm Up:

After a quick review of the F3 mission statement, we moseyed around the parking lot and launched in…

Good Mornings x 10 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
Stretch – Right leg over left / left leg over right
Sir Fazio Arm Circles x 10 fwd IC/ x 10 rev IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:

Mosey to the pavilion for some ladder fun. After each exercise on the way up the ladder, we did a lunge-walk lap around the playground. We realized quickly that it was a lot longer than it looked – especially when lunge-walking. Some modification was necessary but we all got through it. On the way back down the ladder, we audibled and moseyed around the parking lot between exercises.
Turkish Get-ups x 6 (3 each side)
Plank Jacks x 10 IC
Carolina Dry Docks x 15
Step Ups x 20 (10 each leg)
LBC’s x 25 IC

We moseyed toward the shovel flag where YHC spotted a football which was promptly integrated into the workout. We paired up and each pair took turns throwing the ball, backing up one parking spot each for each throw. If the pass was caught, the Pax chose the exercise. Each time the ball was dropped, the penalty was 5 burpees. We had time for about 5 rounds which incorporated plenty of abs so no need for extra Mary.

Mary:

Included in the workout

Announcements:

Ultimate at Ting (tomorrow)
Christmas Party on the 17th
Toys for Tots – FVFD
Shop w/ a Cop donations needed for FVPD

T-Claps (Recognition):
Great job getting out for EC, Martini!

Prayer:
Thankful for my F3 brothers and the 2nd F’s!
Those who have COVID
Those who are having a tough time during the holidays

Less than 1/2 Mile

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Pax of 7 for cold Thunder workout, some complaints about the short run to warm up.Ā  I know Thunder is not a running workout, but come on, not even 1 mile :).

FNGs:Ā  None

Warm Up:Ā  SSH, Cherry pickers, L+R overhead stretch, fazio arm circles

The Workout:

Run around soccer fields to playground:

5 sets of five exercises:

5 pull ups, Ā 5 diamond merkins, 10 merkins, Ā 10 lbcā€™s, Ā 15 squats

Jog to rock pule:

5 sets of five exercises:

12 curls, 12 tricep presses, 12 lunges, 12 upright rows, Ā 12 shoulder press

Jog to pavilion:

3 sets of 3 exercises:

Balls to wall, Dips,Ā Step ups

Mary:Ā  Shoulder taps, box cutters, LBCā€™s, WWII, plank

Announcements:Ā  Ruck on Saturday, Christmas party…Ā  see slack

Prayer:Ā  Family of Forcep’s uncle who died of covid, recovery for Pikachu’s wife back

Bday Q #2

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It was a little cooler this morning than yesterday but at least it was dry. Good to be back at The Nut with some familiar faces and a great showing with 13 total PAX in attendance. Thanks to all for coming out this morning and allowing YHC the honor to lead.

FNGs: None

Warm Up:

After the F3 mission statement quiz/refresher we did a quick mosey around the parking lot and circled up for
– Good Mornings x 10 IC
– Daisy Pickers x 10 IC
– Windmills x 10 IC
– Imperial Walkers x 10 IC
– Hillbillies x 10 IC
– SSH x 20 IC

The Workout:

We moseyed to the side parking lot where it became apparent that another group (Gladiators?) had infringed on our territory so we continued the mosey around the back to avoid potential conflict with the offending party. We settled on the circular loop for a modified version of 4 corners. PAX numbered off and split into 4 groups 0f 3 (and one group of 4 to account for the odd number).

Each round consisted of 4 exercises – one at each cone. Traveling between cones took place via alternating between crab walk, bear crawl, crawl bear, and lunge walk. At the completion of each round, we moseyed to the gate and back (roughly 200m round trip).

Round 1 – 20 counts of each exercise: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 2 – 15 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter
Round 3 – 10 counts each: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 4 – 5 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter

We collected the cones and moseyed back to the front of the school. After partnering up, partner A ran a lap around the parking lot while partner B did an exercise until partner a returned then partner A did the exercise while partner B ran. Round 1: Irkins, Round 2: Dips, Round 3: Step ups

With 5 minutes remaining, it was then time for…

Mary:

American Hammers x 20 IC
LBC’s x 20 IC
Homer to Marge x 10 IC w/ each leg up

Announcements:

CSAUP this Sat.

YHC BDay Q continues tomorrow @ Possum Trot

Beer mile coming soon – check FB/slack for details

T-Claps (Recognition):

Thanks to Moby for the chance to lead his site.

Good to see Flanagan out on the EC run.

Prayer:

Moby has a friend whose 6 month old has an abdominal obstruction.

Prayers for those struggling with health, finances, marriage, mental health. Reach out to those you haven’t seen in a while and check in. You never know who may be struggling silently.

Thanks again for the opportunity to lead this morning. It was an honor. We are stronger together.

Guess who’s back

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FNGs: None although we had some visitors other regions

8 HIMs posted to GP on a drizzly morning for my return to Q GP after 5 long weeks.Ā  YHC brought the music box & a basketball.Ā  Mumblechatter did not disappoint.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Windmills, Emperial Walkers, Daisy Pickers, 20 Fozzie Arm Circles, 20x3ct SSH.

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:Ā  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10 Windshield Wipers, 10x3ct Consensual Plank Rock Spanks, 10×3 ct Rocky’s, 10×3 ct American Hammers

Shredder had a difficult time counting cadence today for some odd reason.

Heavy Hoops:

2 Rounds: 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, Ā 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

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

Announcements: Ted Talk w/ Bacon on Dec 15th, Frosty CSAUP Dec 5th, Ultimate at Ting 1st Monday of Dec.

Prayer Requests: M’s health issues, healthy marriages, COVID victims, Dovetail’s move and home search, safety and protection for those traveling this holiday, those suffering from depression

Praise that DOA’s son’s injury to his eye lid didn’t cause permanent damage.

Nothing But Respect at Red October & TRX

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PAX: , ,

FNGs: none
Warm Up: Ā Joined LED with Mutiny PAX for SSH, Windmills, HB, SFAc (F/B), quick jog
The Workout: Ā Multiple TRX (Tango, Romeo, X-ray) exercises with Rinse and Repeat. Ā Squats, single leg squats, seated press, tricep, curls, chest, scissors, crossovers, merkins. Ā Up and downs on the wall, dips and erkins on the bench.
Mary: Ā  Began Mary with LBCs, box cutters, reverse box cutters, low slo flutter, H2M….then mosey to tennis courts for Xs, American Hammers, Heel Taps, Have a Nice Day joining Mutiny PAX.
Announcements: Ā two Rucks, ultimate frisbee…
T-Claps (Recognition): Ā PAX who helped at Mamaā€™s House especially Breach and Sprinkler
Prayer: Ā Those traveling, Lots of PAX and their Ms – illness, UNSPOKEN, PAX having interviews – new career opportunities, those friends and family recovering from COVID. Ā LED took us out.

Honored to lead; loved seeing all the PAX age 50 plus out getting it done this morning.