Tag Archive for: Gump

Sheepdog 5/1/2020

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FNGs: none
Warm Up: loop around the school then some traditional F3 favorites; SSH, Sir Fazio your arm circles, , Moroccan night clubs, Frankensteins, toe taps.
The Workout: Transitioned to three sets of merkins and squats. Slow down the fast up. Moved to combat with some punch, elbow, knee strike combinations, then some block/strike combinations.  Sprinkled in some more squats, lunges, jump squats, and star jumps and we had ourselves a good time.
Mary: Capoeira push-ups, Crabcakes, LSF, and box cutters.
Announcements: welcome back into the gloom for many. Felt really good to see everyone out.
T-Claps (Recognition): Gump for making sure we got back at it.
Prayer: F3 Pax during this time, families, jobs, and t-claps to those who are going above and beyond right now.

Sesame Street Spelling & Combat Moves…Love Sheepdog!

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FNGs:  none

Warm Up:  Turned into Herbert Aikens after seeing two glowing lights in the distance heading my way.  I confirmed EC by Shredder and Martini.  Nice work.  Was not sure how many PAX would be in attendance.  Shredder and I contemplated a few ideas and he promised a nice beat down via pre-blast on Slack.  Numerous vehicles rolled in including one late AO owner that resulted in 10 burpees for the PAX given at the start of Mary. This would be the third (possibly final) time I brought the alphabet list to an AO.  It had been successfully executed earlier in the week at Paradise City and Purple Cobra.  I was confident that the Fuquay PAX had not experienced this workout yet.  Before getting to the newly described Sesame Street spelling workout, I had the PAx jog around the parking lot on a cloudy 54 degree morning.  Circled up by the two shovel flags.  It was Friday and PAX were in a GREAT mood regardless of the recent Wake County announcement.  THAT is why THESE PAX are so special!  Adversity comes their way and they face it head on with a smile.  PAX got busy with the following 10 cc warmup exercises:  good am, Don Quixote, Daisy Pickers, sir Fazio arm circles, seal claps, overhead claps, imperial walkers, hillbillies and 25 SSH.

The Workout:   each PAX received an alphabet card A-Z.  Each letter had a different exercise and a number of reps.  PAX were instructed to spell out their full names.  Time permitting, add their F3 name.  After spelling one letter, PAX would run the distance in the parking lot, length of the bus corridor, and begin the next letter in their name.  Rinse and repeat until full names spelled.  Shredder jumped in after PAX completed their spelling lesson with some awesome arm movements, both blocking and striking.  Memo to all:  I do not think you ever want to F#@^ with Shredder.  Just saying.  Thank you brother for your insights and demonstration.

 

The PAX performed exercises based on the following full names (some did their F3 name too):

 

CRAIG JOSEPH NELSON DAUBER

JESS DANIEL HINES DOVETAIL

EVERETTE SCOTT DANIEL SPRINKLER

JEFFREY THOMAS DUDLEY GUMP

DAVID WARREN CONNOR MARTINI

TODD ROBERT COLE NORM

JOEL MICHAEL GENIESSE SHREDDER

TRAVIS EUGENE CUNDIFF LIPSYNC

 

Mary:  10 burpees due to Dovetail running late; then each PAX called a 10 cc AB exercise.  If my memory serves me right, we did LBCs, Box cutters, Freddie Mercury, Hello Dollies, Left and Right side lifts, low slow flutter and heel taps.

Announcements:  See post re: Wake County new guidance/ordinance.  Be smart.  Be aware of F3 brand/perception.  Look to the greenways and personal property to meet up and carry on the AOs.  New norm for the time being.

T-Claps (Recognition):  THESE PAX at Sheepdog.  You all brought your “A” game.  Great attitude.  Great mumble chatter.

Prayer:  I needed help and Dovetail graciously took us out.  Thank you brother.  Lots of UNSPOKEN.  COVID -19 impact on all of us, our families, our first responders, etc.

 

Keep in contact with each other.  We all know how important F3 (not just the workout) is to all of us.  Get creative.  Keep it alive and keep it safe.

 

A unique 2nd F took place post workout at a Starbucks in a parking lot with lots of separation.

 

Honor to lead men!  -Dauber

Remedial Education Needed

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Counting and reading should be easy by now, right?  You’d think so.  Well, if you were on the live stream this morning or watched later in the day you’ll know that to not be true.  Cards are easy.  A suit equals a workout, the value equals the reps.  Except for when you can’t count in your head (or remember the card) or if you continuously mix up the workout/suit combination.

All that said, I like to think it was a good workout.  There was sweat dripping off my head on a cold, albeit indoor, morning so I feel like something got accomplished.

FNGs: No.  Honestly, if I do get one we should probably call the police.

Warm Up:

Good Morning x10 IC

Daisy Picker x10 IC

Squatted Moroccan Nightclubs x10 IC

Arm and shoulder stretchers

SSH x20 IC

The Workout:

Fairly basic deck of card workout.  The value of the card determined the reps.  Face cards were 10 and aces were 11.  This was not a standard deck.  I took out everything below 5, took out one each of 5, 6, and 7, and filled in the rest with other face cards.  There were also 5 or 6 jokers.  The excercises were:

Hearts – Merkins/Diamond Merkins/Wide Grip Merkins

Diamonds – LBC/American Hammer

Club – Squats/Lunges (N x each leg)

Spade – Air Presses (in cadence)/Carolina Dry Docks

Joker – 5 burpees

The idea was that the exercise would change with each drawing of the suit.  I’m pretty sure I didn’t do that right either.

 

Mary:

Sleeping Hillbillies x10 IC

Superman x10 IC

Australian Snow Angels x10 IC

Low Slow Flutter x10 IC

Protractors

 

Announcements:

AOs still meeting but be respectful of the state mandated closure of playgrounds.  Two virtual options, this one and Dawgpound’s on it routines.

Prayer:

All the medical professionals.  Anyone dealing with the virus.  Unspoken

 

Until tomorrow.

 

010000

5 PAX Social Distancing at Red October

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EC:  Norm, LED, Martini.

Came in early for me (5:21) and saw three lighted vests trying to cross the road.  I was covering Q from 16-bit at RO.  Wasn’t sure what the numbers were going to be.  None of the PAX in my neighborhood are active in F3 anymore.  I recognized a white Maxima in downtown Fuquay and smiled as I realized Gump was coming out.  I had an extra kettlebell and hoped he would join me.  PAX quickly starting filing in.  And Norm called 5:30 and we were off.

FNGs:  None

COVID-19.  PAX keeping their distance, refraining from fists bumps and high fives.  New reality.  Mixed emotions.

Warm Up:  Norm (Mutiny Q) led a warm-up run around the gym.  Circled up for good am, hillbillies, imperial walkers, windmills, Fazio arm circles and SSH.

The Workout:  PAX met up with Dauber under the picnic table shelter.  I initially thought it was only going to be Gump and me.  Excited to see HOA, Buttermilk and Banana Seat join us. Wanted to keep a high temp.  Called out three to four exercises each round and then had PAX rinse and repeat before moving on to next round.  Here’s how things played out:

Round 1:

20 swings

10 step ups on the wall (L, R)

10 wall planks one arm rows

Round 2:

10 Lawn mowers (L, R)

10 Upright Rows

10 Leaning on picnic table Rows (L, R)

Round 3:

Mosey to the wall for BTTW and People’s Chair

Round 4:

10 Halos

10 Midget Love Handles

10 Trunk Twists

Round 5:

10 Goblet Squats

10 Patty cake planks

10 Toe Taps

Round 6:  (On our six)

10 Chest press

10 Nipplers back bridge

10 WWIIs (without bell for most of us)

10 six inches (Weight above chest)

Round 7:

10 Seated Tricep curls

10 Figure 8s

10 Box Cutters (weight above chest)

Join Mutiny PAX for Mary.

Mary:  Had PAX circle up and kept repeating plank holds with normal stance and wide stance.  Many cadence counts.

Announcements:  Update on Wrightsville racing options, routes.  Thank you Banana Seat for your efforts.  Not sure if I voiced this, movie night still on.  Call of the Wild, 6:45 pm at Holly Springs.  Bring your Clorox wipes for the seats.  Looks like Roger, Roger and me are the only PAX going.

T-Claps (Recognition):  PAX for keeping their distance and being respectful toward others as each family deals with COVID-19.

Prayer:  All of our families during this pandemic.  Leaders.  First-responders.  UNSPOKEN.  Injured PAX.  PAX with illness/struggles. Dauber took us out.

 

Honor to lead during this very challenging time. -Dauber

All Business at the Nest

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The temp was much warmer than yesterday – in the mid 50’s, which is just about perfect for what we do in the gloom. There wasn’t much mumblechatter this morning so it was all business for the most part throughout the workout. Not totally sure what to attribute that to, but we’ll say it was the intensity of the beatdown that limited our ability to chat it up.

FNGs: None
Warm Up:

Mosey around the parking lot, mixing in some high knees and butt kickers along the way.
Frankensteins x10 IC
Good Mornings x10 IC
Sir Fazio Arm Circles x10 IC – forward and reverse
SSH x25 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:

Thang 1: Mosey around the parking lot for a pyramid with the following four exercises: 1) Spiderman Merkins x10; 2) Freddy Mercuries x15 IC ; 3) Prisoner Squats x25; 4) Scorpion Dry Docks x10 each leg:
  • Exercise 1, run a lap around the parking lot
  • Exercises 1, 2, run a lap
  • Exercises 1, 2, 3, run a lap
  • Exercises 1, 2, 3, 4, run a lap
  • Exercises 2, 3, 4, run a lap
  • Exercises, 3, 4, run a lap
  • Exercise 4, run a lap
Thang 2: Partner up for Dora and Mosey over to the pavilion. Partner 1 exercises while partner 2 runs a lap around the track:
100 shoulder tap merkins
200 step-ups
300 LBC’s (aka Mary)
We had to stop there as time had expired and the PAX were spent. 600 calories burned makes for a great start to the day – plus another 400 for those who did EC = 1k. Great work gents.
Mary:
Included in the workout at no additional charge.
Announcements:
MULE this Sat. – See Slack/ FB for details
Wrightsville is coming soon.

T-Claps (Recognition):

Beater and Marky Mark for joining YHC for EC. It’s always good to have someone to run with.
Prayer:
Beater’s friend going through a tough time – lost his uncle and having issues at work.
Several PAX nursing injuries as they train for upcoming races.
Virus outbreak – pray for those affected and infected.
Until next time…SYITG

Ultimate Frisbee

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13 PAX  for some fun!

EC: Buttermilk, Norm, Martini, R-22, Beater and Breach

FNG– None

Warm Up:

SSH, Imperial Walkers, Hillbillies and 5 burpees OYO due to a tardiness

The Workout:

We broke off into teams, light color vs dark color shirts. It was very hard to see the frisbee this morning. I think the dark team won…just saying. Once the frisbee hit the ground…many times these exercises followed: merkins, lunges, diamond merkins, SSH and mountain climbers.

After talking with Yosimite I had the frisbee. Made contact with a few PAX and I had one that had cones…Great, everything was covered. Not exactly, HIM showed but forgot the cones! Not calling any names.

Mary: No time left.

Announcements: Buttermilk’s Church, Hope Community (Mina Project) is having a fundraiser. Selling boxes of cookies home-made. Support this worthy cause by sending Buttermilk message for order. Discussions of the safety of PAX playing ultimate since it’s so dark. Several are exploring some other options. More information to follow.

Prayers: Forceps Family, Armpits brother-in- law has MS/not doing well, Norm travel mercies rest of the week and Unspoken

Pre-Leap Day Leaps!

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14 PAX for Sheepdog on Friday 2-28-20

EC: Lipstick, 187, Pikachu, Shredder, YHC

FNGs: None
Warm Up: SSH, Goofballs, Frankensteins, Hillbillies, Imperial Walkers, Daisy Pickers, Good mornings
The Workout: PAX formed up and ran Black Snake style to front parking lot. After 10 plank jacks, the PAX paired up, and leap frogged from to one end of the parking lot. 10 Hurpees OYO and then leap frog back to starting point, with 10 plank jack break in the middle. Leaping frog style takes longer than you would think, so leaping was briefly put on hold as PAX Black Snaked to playground for the main event: Dora with one partner lapping the mini-track – 100 Dive Bombers, 200 Frog Crunches, 300 Jump Squats
Mary: Embrace the suck! Circle of PAX held horse riding pose for 3 minutes.
Announcements: Blue Ridge Relay teams are forming, looking at a 9 and 12 team to get filled, watch for slack updates. Memorial Service Saturday 12-2pm, 2F at Harvest Moon to follow workout.
T-Claps (Recognition): @Fanny Pack @Tetanus @Dovetail @Breach @Gump @Sprinkler @Beater @UTI @Farva @Pikachu @Lipstick @187 @Shredder
Prayer: Family for Forceps, Beater, Wiggly, Pikachu

Puke’n’Rally!

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The gloom was making a statement this morning. Foggy was an understatement. Norm and Dauber were out for EC at 0530. We started with 6, gained 1, lost 1 temporarily, lost 1 early, it was like musical workout. Anywho, here is what we did.

FNGs:
none

Warm Up:
Mosey down to concession stand with slides both sides on backside of courts
Up/downs x10
Reverse plank jacks x15 IC
Crab cakes x15 IC
Carolina Dry docks x20
5 burpees OYO (joined late by Dauber)

The Workout:
Step ups on wall x10 each leg
Dips x10, 1 leg out x10, switch x10
Rinse and repeat

Indian run to tennis courts

Merkin tidal wave – line up in straight line with feet on persons shoulders behind you in plank. Merkin down the line. Last guy double merkins then back up the line. HIM at end will have feet on the ground. X10 each him. Farva took off for bible study.

Fence irkins bear crawl train – PAX does irkins on fence while last person bear crawls under and through tunnel. Went long side of fence.

Partner carry suicides on tennis court (no sprinting, just carry)
– modify with lunge walk
*YHC saw Strawberry Hill walking for the exit and jokingly asked “Are you going to puke?” His simple answer “Yes!”*
Bunny hop suicides all four courts
Reg suicides 4 courts
*SH returned after a few minutes but finished the workout*

Burpee merkin ladder (increase merkins)
Last burpee had 10 merkins in it

Mary:
Sally song – chillcut plank down & plank up, pickle pounders on silent chorus
Windshield Wipers x10IC
Hello Dolly x15IC
Ankle taps 2 hands x20IC
HAND

Announcements:
Forceps sons service Saturday 12-2
Survey
Life saving training mentioned

T-Claps (Recognition):
Strawberry Hill feed the grass midway through the workout. He got back in the saddle though and finished.

Prayer:
Gump’s shoulder and job situation
Forceps family
Yosef’s kid
H1N1 injury
Personal prayers around the horn

Thanks for trying some new things with me today. Always a pleasure to lead you HIM.

BS Out!

Light it up!!

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FNGs:1 FNG. (Armpit) 5 for EC.  Fonzie, breach, born & buttermilk
Warm Up:16 pax total started with SSH, Windmills, daisy pickers, fazio arm circles, seal claps, over head claps.
The Workout:9 for Red October

one person did battle rope twist while the others did the exercise 20 count IC

Rows

Squats twists

Push up drags

Burpee press

American hammers

Leg raises

Curls for girls

Step ups

side bends

Wonder bras/ (mountain climbers/ opp mc/ peter Parker)1:4

Half burpees curls

Mary:

all in 20 count Cadence

lsf/6 inches/ hello dolly

lbcs, homer to marge, pickle pounders, shoulder taps. 10 burpees oyo.

Announcements:q sheet need a filled out. Q all AO challenge. Forceps sons service at Hope Saturday
T-Claps (Recognition): Att runners along with half milers last weekend
Prayer:forceps and family, military and 1st responders, marriages and families health issues

Intensity at Red October

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FNGs: None

Warm Up:  Partnered with Mutiny PAX.  FedEx brought the following exercises: SSH, Sir Fazios, Moroccan Night Clubs, Imperial Walkers, and hillbillies.  Three PAX for Red October.

The Workout:  Dauber took the cards he made for Valentine’s Day and adjusted the number of reps by half.

Mary:  Running late from all the intense KB and other exercises.  Stayed under the shelter and did not join Mutiny PAX on the tennis courts.  Light stretching, pickle pounders, H2M, 6 inches.  Healthy mumble-chatter throughout while listening to Some classic Rock.

Announcements:  ATT run, run support.

T-Claps (Recognition):

Prayer:  Forceps and his family.  16-Bit traveling.  Unspoken.

An honor to lead you men.  -Dauber