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Once upon a hill

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Kenny’s Grave had 9 strong PAX this morning. A couple HS guys made the trip down as well. YHC planned to head to Mineral Springs Park for a little something different.

T-Claps (Recognition): Cupid, Pikachu, and YHC for a triple down. 2+ miles EC, Main Event, Ladder Sprints
Skidmark for coordinating his socks to match his shirt

Warm Up:
Frankenstein’s x10 IC
Windmill x10 IC
Daisy pickers x10 IC
Standing inch worm merkins x10

The Workout:
Mosey toward Mineral Springs Park
Stop at rails for typewriter merkins
Upper rail 3 merkins 3 slides, 3 merkins 3 slides
Middle rail 5 merkins 3 slides, 5 merkins 3 slides
Lower rail 5 merkins 3 slides, 5 merkins 3 slides

Over to the hill for Evolution of man with exercises at top and bottom
Crab-walk up – crab cakes x10 IC
Crab-walk down – reverse plank jacks
Crawl bear up – Spider-Man merkins x10
Bear crawl down – mtn climbers x10 IC
Duck walk up – monkey humpers x10 IC
Duck walk down – prisoner squat x10
Lunge walk up – star jumps x10
Lunge walk down – kneel ups x10 IC
Broad jump up – Turkish getups x10
Broad jump down – goofballs x10 IC
Run up – burpees x10
Run down – American hammers x10 IC
*direction of going uphill on some of these made more challenging*

Mosey back toward AO
Stop at rails for some dips
Middle rail x25, lower rail x25

A few of the PAX were coming in slow so YHC decided to through some parking block hops in down the line

Mary: This was a true 6 mins of Mary all in Plank position
Regular plank
Peter Parker Peters
R arm up, L arm up
Nipplers
Chillcut plank
J-lo’s
Side raises
Catalina wine mixers (w/o the merkin)
R leg up, L leg up
Pickle pounders
10 sec count (after the workout was done)

Announcements:
See FB and Slack, Blue Hen’s 5 YR Anni tomorrow at Cletus (EC 5@0430), Wear Red Friday’s

Prayer:
Remember fallen troops and Memorial Day families, Messi’s classmates four wheeler, Unspoken

Rocks at the Trot

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It was great to be back at the Trot in front of 27 high impact men eager for a “Rock” beat down promised on social media.

FNGs:  None

Warm Up:  Jog around tennis courts.  Circle up in parking lot.  25 SSH, 10 IW, 10 HB, 10 Daisy Pickers, 10 Good Mornings, 10 Seal Claps, 10 Thunder Claps (all in cadence).

The Workout:  Jog to the snack shack.  Lined up in front of hill adjacent to ballpark fence.  Sevens of Merkins and LBCs.  Line up against outfield fence for 25 count people’s chair, 25 count BTTW.  Lots of chatter/commotion as the chain link fence may not have been as sturdy as Q anticipated for said exercises.  Adapt and overcome – headed to the snack shack for 25 count Australian Mountain Climbers and People’s Chair.  Chatter continued as PAX lined up on road in two lines.  Not sure what PAX anticipated but Q began Frankenstein’s, Gate openings and Lunges up the hill.  Mosey to rock pile for medium size rock.  PAX lined up with their rock in two opposing lines.  Q was at one end in the middle leading the following rock exercises with a couple of 10 count breaks in between:  10 count cadence – Curls for the girls, OH press, Tricep extension, Side twists, goblet Squats, Rut-rows.  PAX continued with their rock performing the following exercises on their six:  Homer to Marge, chest press with feet 6 inches off, skull crushers, LSF with rock extended above chest and LSF with rock extended behind head (that was a fun one).  Chatter was minimal.  Hmmm.  PAX finally put their rock down and began 25 count of toe taps, side to side jumps (over rock), front and backward jumps (over rock).  With rock at feet, PAX completed a square circuit beginning 10 R and then 10 L.  PAX switched rocks.  Some Mosey and curls.  Felt like I was back at ROTC Field Training on the parade grounds.  10 Burpees together.  Closed out with 10 cadence counts bicep curls, tricep curls and OH curls.  Return rocks to pile.

Mary:  Various Yoga positions for cool down.

Announcements:  Bottle exchange at LipSync home (whether or not he is home) this Friday; Torch Run; Food Cupboard (need more PAX turnout – See Emeril); Lots of PAX celebrating F3 Anniversaries – Guest Qs coming:  Memorial Day workouts and Murph at 0730 (Womble).  Check Social Media.

T-Claps (Recognition):  Highlighted Rainmaker (Pete McKeon) today as 6th man.  Originally from NY/CT, LEO (20 years); Great F3 naming – during an interview with a person in custody, threw his keys to another LEO and inadvertently hit a sprinkler causing the sprinkler system to go off!  LOL!  Mets fan.  LOL! Active 5-6 months in F3.

Prayer:  Messi has schoolmates involved in a 4 wheeler accident – doing OK; wear helmets!  Injured PAX; Silent / Unspoken prayers.  Thank you Fonzie for leading PAX out today in prayer.

EC:  Messi (bike), Fonzi, Pumkin Spice, H1N1, Katniss, Pilgrim, Bernie, Crosby, LED, Cupid, ShamWow!, Emeril, Dawgpound, Pikachu, M4L, Skidmark (ruck) and The Natural.

 

An honor leading you brothers – Dauber.

Better late than never, I say…

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FNGs: Lizzard Lick (Steve who works at a car auction, EH’d by Dahmer – Two Z’s…)
Warm Up: Traditional Butt Kickers, High Knees, Wide Knees, SSH x15, Daisy Picker x10, The windmill x10, Stretching.
The Workout: U-Turn favorites! 3 went out of the 3 mile route – Fonzie was head locked into pushing past picking up the 6 as Katniss roared by and inspired him to get 5 in that morning. Nice job Katniss! Editors Note: Fonzie broke off ahead of the industrial park and headed back to Starbucks.  A lot of great effort out there Men!
Mary: N/A
Announcements: Holly Springs Food Pantry.
T-Claps (Recognition): Dahmer, Lizzard Lick, Pikachu for going the 5 and a sprint to Ground Pounder for the double down!!
Prayer: YHC took us out.

Wine is fine but whisky’s quicker

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8 PAX

FNGs: Possible FNG was a no show.  The fart sack is strong with this one.

E/C: 2+ 1 biker: Cupid, H1N1, Messi
Warm Up: Quick lap around the track, 20 SSH, IW, Hillbillies, Good mornings, Stretches.
The Workout: 6 cones set out for this workout.

1. Set of suicides

2. 10 LBC at each cone (60 total), crab walk between cones

3. Set of suicides

4. 10 merkins at each cone (60 total), bear crawl between cones

5. Set of suicides

6. 10 squats at each cone (60 total), lunges between cones

7. Set of suicides

8. 10 star jumps at each cone (60 total), duck walk between cones

9. Set of suicides

10. 4 burpees at each cone (24 total), backwards run between cones

11. Set of suicides

12. One more set of suicides for good measure

 

Mary: LBC, LSF, Box cutter, American Hammer, Captain Hammer
Announcements:FB/Slack, Vote for 2nd f salamander game on slack, Run the Quay – perhaps have a short, 10 min, pre-run F3 workout.
T-Claps (Recognition):
Prayer: 16-bit’s wife’s step father, Banana Seat’s sick family, those a run this weekend.  Unspoken and I’m sure I forgot something else.

EC/EC: Cupid lead us in a set of ladder sprints.  H1N1, Boy George, Cupid, Modify

Millennial

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FNGs:None.

EC : 5 for EC with 1 biker. Fonzie, Cupid, Pikachu,H1N1,LED, Messi
Warm Up:Fabio arm circles. IW, Hillbillies, Good mornings
The Workout:100 count of each with ~100yd run in between.

partner up and complete exercises. First partner to 100 starts run.

SSH, LSF,merkins, curls for girls,boat canoes,rut rows, squats,triceps extensions, plank jacks,  50 burpees per pax

Mary:none
Announcements: Vote for 2nd f salamander game on slack.  See slack and FB for other announcements
T-Claps (Recognition):
Prayer: Physical health among pax’s, Soldiers abroad and at home and their family’s at home.

Brick Barrow 2

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It was absolutely awesome getting to do my very first F3 workout again.  Even though I had breath taker it was still a pleasure to see how far I’ve come.  Thank you all for coming out for my 2 year anniversary workout.  I couldn’t ask for a better group of men that supported me in my F3 journey.  The accountability and fellowship matter, so much to me.   Without F3 I would probably be posting 3 times a week at a gym somewhere.  Making no real progress in life nor fitness.  I am truly grateful for every pax in South Wake.

EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan

FNGs: AAA — How we got here.  He looked like former Atlanta Braves Pitcher John Rocker.  At least this is according to Flanigan.  I guess Mr. Rocker had batteries thrown at him.  So AAA.

Warm Up:

Run by the road and end up at the place where we keep the bricks.  Each PAX grabbed two bricks.  We didn’t put the bricks down until the end of the workout.

Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers

The Workout:

Partner up.  Each partner ran in a different direction around the loop in front of the school.  When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps.  This means tap right shoulder, tap left shoulder, merkin.  That was one rep.  I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.

After the Broke Back Merkins we jogged to the soccer field.  No one partner dropped his bricks so he can hold his partners feet.  We brick barrow across and back from the soccer field.  There was some beautiful picking up the six here.

Once everyone made it back we ran to the side of the school.  Next up was Moby’s favorite Jack Webs.  1 to 3 ratio.  We went up to 10 and 30.  I think my first workout I did very few at this point.  It was nice seeing what F3 has done for me from a fitness point of view.

Mary:

We jogged to the gate where we return the bricks, but we held on to them for a moment longer.

Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day

Announcements:

See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.

T-Claps (Recognition):
Prayer:

Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad

Ultimate at Mutiny

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EC: LED, Fonzie, Cupid

FNGs: None

Warm Up: None, YHC totally forgot to do warmup, my bad.

The Workout:

Ultimate Frisbee, Shirts v Skins!

For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.

Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.

Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints

High Lights: The glare from the lights, the glare from the Skins

Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt

Mary: None

Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid

Announcements: Try some new AOs out, spread the PAX around!

YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.

T-Claps (Recognition): Happy birthday Yogurt!

Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work

What a sunrise…

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FNGs: Nope.
Warm Up: Quick mosey to the lot in front of Wendy’s with a mix of butt kickers and high-knees. SSH x15, The Goof Ball x10, Daisy Pickers x15, Stretching (L/R, R/L, walk arounds), Wide Stance, Pot Stirrers (The German Potato Soup).
The Workout: The U-Turn with some PAX going for 3, 5+ and 10+. Strong times out there with a lot of good pushes up the hills and chases in between. Well done everyone!
Mary: Nope.
Announcements: Q-Sheet awareness continues!
T-Claps (Recognition): T-Claps to @Brexit who stopped and snapped this pic and then ran his arse off to crush it up this hills and finish with what I think was two laps around the finish…
Prayer: Silent Prayers. YHC took us out.

 

Hoo Ville

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PAX:

Out of town for work with no F3 AO nearby so let’s start one!  Welcome to Hoo Ville!  Located in the heart of Bloomington, Indiana – home of the Indiana Hoosiers.

FNGs: None though was hoping I might find some sad clown to headlock.
Warm Up: 1/4 mile warm-up followed by the following exercises – 3o SSH IC; IW, HB, Fozio Arm circles (forward and back), windmills, and good mornings; 10 reps of each exercise IC

Step-ups – 10 reps for each leg followed by 10 wall jumps
The Workout:

Mosey 1/4 mile back towards hotel and stopped in front of Monroe County Courthouse

Found some steps and completed a round of dips, derkins, and erkins – 10 each exercise

7 rounds of sprints up and down the stairs

Mosey to the center of the courthouse

40 WWIIs

40 LBCs

20 LSF IC

5 rounds of stairs and head left, loop back to center after each round

5 rounds of stairs and head right, loop back to center after each round

100 prisoner squats

1 mile run

Another round of dips, derkins, and erkins – 10 each exercise
Mary: Moment of silence and prayer in front of monument honoring those who served and gave their lives in southeast Asia; prayers for family back home and the Possum Trot crew

10 burpees

Boxcutters, American Hammer, and Boat canoes – 10 each exercise IC
Announcements: None
T-Claps (Recognition):
Prayer: Death of student at school shooting in Colorado at STEM school

504 Burpees is a lot…

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FNGs: Nope.
Warm Up: U-Turn has been bringing a full parking lot to Starbucks lately…First Mosey with high-knees and butt kickers to Wendy’s front lot. YHC realized we were right in front of the plaza entrance. Safety first, we moved one more lot over. We’ll likely circle here from now on as there was more room to spread out.

SSH IC x20

Imperial Walkers called by YHC but YHC started Hillbillies, corrected to x15

Hillbillies x10

Leg Stretching R/L, walk-arounds etc.

The Workout:

Lost count of the bikers going – maybe 5?

Others varying w/ varying routes of 3, 5+, 15 for those doing EC EC.

Following the thang, 21 Burpees OYO based on the callout for AO’s to remember Riley Howell – the hero of the UNCC shooting – who tried to stop the shooter and was fatally wounded in the process. God Speed Riley.

Mary: N/A
Announcements: Dad’s workout was this AM, Run the Quay 6/1, check channels/FB for Wrightsville registration link.

T-Claps (Recognition): Aquaman for creating his own route this morning and repeating the suicide hill climb on Irving!
Prayer:

YHC took us out. Riley Howell from the UNCC shooting and all those impacted.