Gump – Page 33 – F3 South Wake

Dawgpound brings music to PT

July 31, 2019/in Possum Trot /QIC: Dawgpound
PAX: 16-bit, 187, Banana Seat, Borland, Breach, Cha Ching, Cowboy, Dawgpound, Dumbo, Emeril, Farva, FedEx, Fonzie, Full House, Garfield, Gump, H1N1, LED, Lucky Charms, Maybelline, Messi, Modify, Orphan, Pablo, Pac-Man, Particle Board, Pinto, Rainmaker, Slimer, The Natural, Venkman, Yosemite

EC: Dawgpound, Emeril, Dumbo, Pablo, Orphan, Garfield, LED, Lucky, Full House, Cowboy, Borland, Banana Seat

FNGs: Pinto
Warm Up:

Side Straddle Hop

Good Morning

Bat Wing

Fazio Forward

Fazio Backward

Seal Claps

Overhead Claps

Ralphe Pulses

Pickers

Imperial Walker

Hillbillies

The Workout:

The Man from the Killers — Jumping Jacks and Burpees

Stack Em Up Suicide Bear Crawl and Crawl Bear. Bear Crawl to cone. Crawl Bear to start line. Up the hill by baseball field

Round 1:

10 Merkins — Good Form

Round 2:

Reverse Lunge to Forward Lunge 10 each leg — /Only do this at cone/

10 Merkins

Round 3:

30 Plank Jack — /Only do this at cone/

Reverse Lunge to Forward Lunge 10 each leg

10 Merkins

Round 4:

40 Shoulder taps (20 Each Shoulder — /Only do this at cone/

30 Plank Jack

Reverse Lunge to Forward Lunge 10 each leg

10 Merkins

Round 5:

10 Absolutions — /Only do this at cone/

40 Shoulder taps (20 Each Shoulder

30 Plank Jack

Reverse Lunge to Forward Lunge 10 each leg

10 Merkins

Saw Lightning — Plank jack with Catalina Wine Mixer on Saw Lightning

Mary:

LBC

Low Slow Flutter

Homer to Marge

Have a Nice Day

Announcements: Nada
T-Claps (Recognition): Full House with BT
Prayer:
Double D
Injured Pax

Simple but effective

July 29, 2019/in Mutiny /QIC: LED
PAX: Farva, FedEx, Finkle, Fonzie, Fram, Gump, LED, Noah's Ark, Norm, POTS, Slimer, Venkman

FNGs: Welcome 2 FNG’s. Venkman and Slimer. Father / 2.0 combo
Warm Up: 2 for EC. Half lap around soccer field. Good mornings, windmills, arm circles, hamstring stretches. Middle of warmups a Jeep rolls in. Luckily they were FNGs so spared the group penalty burpees.

The Workout: To small hill. Run up backwards and back down. At bottom do crowd pleasers,1-7 reps. Consists of merkin and groiners.

To wall. BTW shoulder taps while partner does colt 45s. 3 sets of top to mid squat, mid to low squat, full squat. Rotating between sets with partner.

To rock pile. Did sets of 20 IC – curls for the girls, ground pounders and rut rows. Jack webbs1-3 ratio up to 7 sets.

Mosey to tennis courts.

Mary: captain thor 1-4 reps up to 7 sets. LSF, box cutters, heel taps, Freddie mercuries up to 20 IC. Have a nice day!!
Announcements: paddle board pop up AO Saturday Banana Seat with details. Site co-Q needed at mutiny.

Prayer: Dwayne’s wife, r22, all pax health, FedEx wife traveling

Shield Lock Challenge

July 27, 2019/in U Turn /QIC: Warbucks
PAX: 16-bit, 187, Aquaman, Bundey, Cowboy, Dauber, Dumbo, Emeril, Fonzie, Gump, LED, Lipsync, Martini, Nemo, Norm, Pablo, Pikachu, Skidmark, UTI, Warbucks, WebEx

23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

51’s at The Trot

July 24, 2019/in Possum Trot /QIC: Dauber
PAX: Anchovie, Banana Seat, Beater, Cupid, Dauber, DoubleD, FedEx, Flair, Gump, H1N1, LED, Lipsync, Modify, Noah's Ark, Potts, Snip, Stovepipe, Trojan, Yogurt, Yosemite

FNGs: None.

20 PAX enjoyed a wonderful break in the heat & humidity with a pleasant 68 degrees after a heavy downpour the day before in the Quay. Q promised a lot of fun with Hills and rocks.

Warm Up: Q led the PAX around the tennis courts in a light jog all the way down to the snack shack. The following exercises were executed in cadence: 25 SSH, 10 Daisy Pickers, 10 HB, 10 IW, 10 Monkey Humpers. Mumble of 51 reps were heard by the Q. Static stretching with arms (L/R) and behind the back.

The Workout: Mosey to the small hill parallel to the ball field fence for 11’s of Squats and WWIIs. PAX loved the moist grass while on their six. Mosey to the snack for 26 BTTW and 26 People’s Chair followed by 25 more of each totaling 51 reps of each. Mosey to the road and line up in 3 columns for an Indian run using 3 coupons (water stick, 2 kettle bells). PAX executed Indian run up the road, past the parking lot and around the tennis courts and deposited the coupons near the shovel flag. PAX paired up. One PAX retrieved a medium sized rock and met their partner at the base of the hill. Those PAX who did not get rocks, executed an assortment of plank holds. Dauber, celebrating his birthday week, called for 51’s with the rocks: 51 reps of Curls for the girls, triceps curls, rut-ros, Squats, and bus-drivers. When not holding a rock, partner PAX bear-crawled up the large hill and executed 5 dips on the guardrail. PAX carefully backed down the hill and then took over rock reps from their partner. Return rocks to rock pile. PAX who did not return rocks, circled up in the tennis courts and began executing planks and merkins.

Mary: YOGA movements, Superman, Merkins, Have a nice day

Announcements: CSAUP Greenville; Paddle boarding in August ($15) – See Banana Seat; Yoga tonight in Holly Springs (near Dunkin), free first time, $7 after

T-Claps (Recognition): PAX coming out consistently in the gloom giving 100%

Prayer: Double D took us out in prayer; prayers for our country (too much decisiveness); Injured PAX; family of an infant who died after a horrible pool accident leaving her in a coma; unemployed PAX looking for new opportunity.

2F Stick Boy.

Alwaysan honor leading you men in the gloom. Thank you for making me better. -Dauber

Audible at Mutiny

July 22, 2019/in Mutiny /QIC: Dauber
PAX: Dauber, Doc, FedEx, Finkle, Gump, Norm, POTS, Snip, Stovepipe, The Natural, U-Verse, Yosemite

FNGs: none BUT welcome back Snip!

Warm Up: Run around the pitch. Circle up for Michael Phelps, 25 SSH, 10 daisy Pickers, fozzio Arm Circles (F/B), HB, IW, Static Arm stretches.

The Workout: Q showed up on time with a game plan but was not feeling it; shared his concern with Gump. Immediately called an audible from a boot camp workout with rocks to a game of Ultimate Frisbee! Dropped Frisbees and Frisbees out of bounds resulted in 3 rep exercises (various). Scores resulted in 10 count exercises.

Mary: Each PAX called out a core exercise ranging from Pickle-pounders to American Hammers.

Announcements: CSAUP (Greenville), Salamander game, BRR Training…See Slack/FB

T-Claps (Recognition): Norm – two weeks of Army training completed.

Prayer: Horrible murder-suicide tragedy in Norm’s Unit; Injured PAX; Silent prayers; Family members with cancer.

EC: The Natural

Always an honor leading such a fine group of HIM!

Nothing Has Changed in 4 Years…

July 19, 2019/in Cletus /QIC: Gump
PAX: 16-bit, 3rd Cousin, Abe, Breach, Coal Ash, Cupid, Da Business, Deadbolt, Doc, Full House, Go-Gurt, Gump, Hasselhoff, Lipstick, Lipsync, Noah's Ark, Pikachu, Pyle, Sea Legs, Snap, Yogi, Yogurt

22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

Jump shot 15x
Double Airborne Heisman
Run Stance Squats (switch feet-looking forward, touch toe)
Swing Kicks
Twist Combo, tip-toe twist
Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

Biceps – In – 15x
Triceps – Bent over curls
Shoulders – Arnolds
Biceps – Front
Triceps – Overhead extensions
Shoulders – Overhead
Biceps – Outer
Triceps – Tricep press on your back 40x
Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

Top Gun VolleyBall…We Looked The Part Too

July 18, 2019/in Thunder /QIC: Gump
PAX: Cupid, Dauber, Doc, Dusty, Gumby, Gump, Kubota, Pikachu, Rams

PAX of 9 joined in on some Top Gun Beach Volleyball. There were digs, and spikes, and sets, and falls…and that was just Dauber. It was nice to have a workout without shoes too 🙂

FNGs: None
Warm Up: Stretches as we wanted to get right into the game.
The Workout: Beach VolleyBall. Whenever the ball hits the grass, a penalty exercise was called. The ball landed in the grass quite often prompting us to do Merkins, Monkey Humpers, Squats, LBCs, Burpees, and more. 3 games were played.
Mary: Our game went 15 min over so we went straight in to COT
Announcements: Deadbolt’s 5 Yr Workout, SUP Workout Aug 3
Prayer: Healing for John Deere’s leg, Dusty’s brother Ken (stroke), Noah’s Ark and wife,

Thanks for letting me lead and joining me in part of my 4Y4Q Week. Great 2nd conversation afterwards too.

Wish It Was Just a Little Hotter…Not

July 17, 2019/in Possum Trot /QIC: Gump
PAX: Anchovie, Banana Seat, Blue Hen, Breach, Brony, Cupid, Dauber, DoubleD, FedEx, Flair, Flanigan, Fonzie, Gump, H1N1, LED, Modify, Noah's Ark, Particle Board, Peak Week, Pikachu, Pumpkin Spice, Stovepipe, Trojan

It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
Jog to flags for Global Warming, Step-ups, Dips, Irkins
Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
Jog across street and Duck and Weave Indian to the breezeway
Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.

Rounds of AMRAP

July 9, 2019/in Mutiny /QIC: FedEx
PAX: Breach, Doc, FedEx, Finkle, Fonzie, Fram, Gump, LED, Modify, Noah's Ark, Stovepipe, U-Verse, Yosemite

PAX: Breach, LED, Doc, Modify, Gump, Yosemite, Fonzie, Noah’s Ark, Fram, FedEx, Stovepipe, Finkle, U-verse

EC: Yosemite, LED, Fonzie

FNGs: U-verse and Finkle

Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10, Fozie Arm Circles x 10 F and R, Stretches, moseyed to the track for some Frankensteins, Butt Kickers, High Knees, and Carioca

The Workout: Circled up in the parking lot behind Club Wox for circuits of 5 exercises for 30 seconds of AMRAP, 15 seconds of rest for 3 sets.

Round 1:

1) Shoulder Tap Merkins

2) Alternating Side Lunges to Squat

3) Mountain Climbers

4) Kick Ups

5) Burpees

Round 2:

1) Stationery Sprints

2) Freddy Mercury

3) Alternating Forward Lunges

4) Rotational Side Planks

5) SSH for the 1st set, Seal Clap SSH for 2nd set and Burpee no push up for 3rd round

Mary: LBCs, Heel Taps, American Hammers, Homer to Marge, Pickle Pounders, and 10 burpees no push up

Announcements: Gump will be Qing not 1, not 2, not 3, but 4 workouts next week as he celebrates 4 years of F3

T-Claps (Recognition): US Women’s Soccer Team for 2nd straight World Cup and all the Pax that did the 1776 workout on July 4

Prayer: Noah Ark’s wife, unspoken

Two Big Bowls of Quinoa – aka 1776 workout

July 4, 2019/in Convergence /QIC: Skidmark
PAX: 187, Aquaman, Banana Seat, Breach, Bulls Eye, Coal Ash, Cobbler, Cupid, Dahmer, FedEx, Flanigan, Forceps, Gump, H1N1, Katniss, LED, Lipstick, M4L, Martini, Maybelline, Mookie, Noah's Ark, Norm, Oboe, Pac-Man, Peak Week, Pikachu, Popinski, Pumpkin Spice, Quiver, Skidmark, Snowden, Wallaby, Warbucks, Yogurt, Yosemite

First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

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