Tag Archive for: Heatwave

3Alarm has Unexpected and Exciting Guests

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Warm Up: 

  • We got 3Alarm Ready to GO!  Outside, Running Chair Out, moved from Chair 1 to 2

The Workout:

3Alarm called the shots on the turns taking us 3 miles through his hood.

He also made requests for running vs walking.

The olds rucked/walked while the youths did 3Alarms bidding

Mary: Chair Transfer, Clean-up the stuff, get back inside

Announcements:

Prayer:

  • Davis’s Grandmothers

Chilly and Breezy at UFO

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FNGs: Welcome FNG “Hi-YAH”

Warm Up: SSH IC and stretching

The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.

Mary: None

Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.

T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.

Prayer: Ausfart’s wife and our military in the middle east. 

Presidents Day UFO

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Warm Up:  Started the warm-up with some Side Straddle Hops, Frankensteins, and Willy Mays Hays to get the muscles moving before the main event. 

The Workout: The main event started as one big group with a Burpee on the frisbee drop, but then a few more showed up, and we had to split into 2 games. 

Many discs were dropped, and many burpees and squats were performed, but we got the job done, and everyone walked away relatively unscathed. 

Announcements: Q them all and set a number of weekly workouts challenges are active and running. If you complete the Q-Them all challenge, you will receive a custom shirt. 

Prayer- General Prayers  

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Smedium Rocks around the Cricle

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Another great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!

U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.

Warm Up:

All Warm Ups  – x 10

  • Good morning
  • Stetched
  • Side Straddle Hop
  • Sir Fazio Arm Circles
  • Hill Billies
  • Imperial Walkers

The Workout:

We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:

  • Curls for the girls (x10)
  • Plank slides with one rock (x20)
  • Butterflies (x10)
  • Backward lunge (x10)
  • Rock Hallelujah’s (x10)

Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.

Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!

Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.

 

Christmas Morning at 2.0 Workout

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FNGs: None – all experienced PAX here
Warm Up: See the plan image – Home Alone style
The Workout: See the plan image – Home Alone style

The synopsis is that we walked through a typical Christmas morning and did workouts to represent the different phases.  This workout was dreamt up by HeatWave himself and he took the lead on some of the workouts too!

Mary: See the plan image – Home Alone style

Announcements:  Check the local websites – lots of Christmas Parades around over the next few weekends.

T-Claps (Recognition):

Prayer:  GoldenGlove asked for prayers for his Uncle Jimmy who has Covid.

Deuce VQ

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No Warm Up: no warm up hot the trails rucking
The Workout:ruck blue and yellow trail.
Mary:none
Announcements:May 29th 8am volunteer opportunity helping with yard and house work. See M4life for details. Friday wear Red. Breach and M4L to donate money for each pax that wears red. HS food cupboard delivery
T-Claps (Recognition): pax hitting the csaup.  Good work.
Prayer:sprinklers family and mother

Dads and 2.0s Back in Action

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Mamas Houzzzz

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FNGs:22-Pax.  2- 2.0 FNGs Dark wing Duck & Lasso
Warm Up:Plant the flag and unload trucks
The Workout:  Paint a garage(food shelter), fill pot holes in driveway.  As the pax arrived we started handing out rollers and paint trays.  A few pax started by sanding and wiping cob webs from the building while the 2.0s began painting in an organized fashion. Ha.  Once we got rolling everything became red. The building, kids, faces, my ride. Once the backhoe showed up with gravel, we lost a lot of 2.0s to spreading rocks but we pushed through.  We got 2 coats of paint on and filled the pot holes. The Girl Scout cookies were opened thanks to Tetanus, and the kids devoured them. We finished painting around 11:15 cleaned up and went to chick fil a for 2ndf.  It was great to see everyone out there and the 2.0s getting some work in.  Thanks everyone for making this successful.
Mary:None
Announcements: help snap move his office, holly springs food cupboard 3rdf event next weekend.
T-Claps (Recognition):
Prayer:pray for the organization mamas house, for the opportunity to help the community and for the fellowship the pax and 2.0s got to experience.

I believe the children are our are future… 1st 2.0 Workout of 2020

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During one of the throwback week beatdowns Sir Dawg and YHC came to the realization that the first Dads workout of 2020 was to fall on the coming Saturday.  No pre-blast had been sent and no notion of a Q had been seen.  The 2.0s must be represented we thought!  So we made a pact to ensure that the event would take place as planned.  A little chatter on the slack channel and we HC’d but YHC had not put a ton of thought into what we would do.  Luckily Dawg had an idea and 16-bit also had some thoughts on what to do and he joined our merry band.  YHC decided to let it roll and simply made sure the pre-blasts were in place to make sure the 2.os weren’t lost in the wake of the Throwback week.

Photos:  https://photos.app.goo.gl/3Myye3R6hLzAvZT99

FNGs: Welcome Mater!, son of Fanny Pack

Warm Up:  We mozy’d on over to the shelter and out of the rain.  Dawg ran us through some warm-ups.

  • SSH
  • Good Mornings
  • Merkins
  • Backstrokes

The Workout:

Thang 1

DawgPound had devised a game.  Cones were layed out in a pattern distanced at a 2.0 sized bunny hop in a zigzag fashion.  Dads counted off.  Half the dads and their 2.0s lined up at one side of the zigzag, the other half of the group and their 2.0s at the other.  One at a time, a PAX from each end of the zigzag hopped down the pattern towards each other.  When they met, a round of rock-paper-scissors commenced.  The victor continued to move down the zigzag until meeting another PAX.  The loser would get down on the ground for 5 merkins.  Repeato until the crowd grew tired.  (this kept going and going, the 2.0s really seemed to enjoy the game)

Thang 2

Dads and 2.0 teamed up for relay rounds by 16-bit.

  • Round 1 – Dads\Balls to the Wall, 2.0s bear crawl to the opposite side of the shelter and back
  • Round 2 – 2.0 Wheelbarrows, Dads bear crawl return with 2.os on their backs
  • Round 3 – 2.0 BullFrogs, Dads duck walk back with 2.os on their backs

Thang 3

YHC hosted some random-o-rama moves contributed in a popcorn fashion from PAX in attendance

  • Squats with 2.0s on the shoulders
  • Curls with the Girls (really 2.0s girls or boys)
  • 2.0 swings (passing 2.0s through legs and then upward in the air)
  • Squats with 2.0s on backs
  • 2.0 Carry Mozy down path towards former Ivan lot
  • 2.0 Carry Indian Runs turn around at Ivan
  • 2.0 Mozy return to the shelter

Mary: Picking up the 6.  The 2.0s turned around and we all went back for the 6.  We talked about what it meant to pick up the 6 and how everyone can apply it at the next 2.0 workout or really in anything they do.  Always look for an opportunity to support someone that is behind you and help get them to where you are.  Leave no man behind, leave no man where you found them.

Announcements:

  • QSwap Weeks coming up
  • Opportunities to keep Dads workouts moving through the months – Sign-up on the Q Sheet
  • Shield Lock Challenge

T-Claps (Recognition):  Mater – this FNG stepped up and took us out in the prayer today.  He was locked in on the entire workout and has shown from the start that he is an F3 HIM.  Despite being named for trashing the quality of his Dad’s car.  The car that takes him cool places and gets him around town everyday :-P.  Great work today Mater!

Thunder Sprinkles – Great work being the accountability partner your Dad needed to get to the workout.  He wanted to go straight to Dunkin’ and you said “No way!  I need to get my workout on!”  Most 2.0s would have gone right for the Donuts

Prayer:  Service men and women.

3 Qs Are Better Than 1

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We had some lines cross as we geared up for the Dads workout.  ShamWow! was volunteered following the last one but it was never documented on the Q-Sheet.  Warbucks jumped on it the night before since it was blank on the Q-sheet and I volunteered to assist since I wasn’t planning on running U-Turn.  We all had a quick chat the night before once the crossed lines were understood and we all took a piece to “Q”.  Good times were had by all and the weather was glorious.  Read below 🙂

FNGs: 0

Warm Up:  Good Mornings, Bear Crawls, Wheel Barrows, Random Ball Chasing, SSH

The Workout:

Thang 1 – ShamWow! Says – The only time that anyone listens to what ShamWow! says…  YHC got out first, point made (I never listen to ShamWow!)

Thang 2 – Zombie Dodgeball – Started with YHC.  He hit people with the ball until they were all hitting the other people with the ball.  We lost track of who was a Zombie and who wasnt until it was just chaos.  But fun chaos anyway.

Thang 3 – Dads vs Kids Dodgeball – At the core Dads were on one side of the tennis courts and the kids were on the other.  Get hit, sit on the fence and watch until all Dads or all kids are cleared from the game.  We played 3-4 variations of this where Dads were one-handed, Dads could only catch, and just normal Dodgeball.  It was fun, everyone won.

Thang 4 – Freeze Tag – Dads vs kids, get tagged and stop in your tracks with your legs shoulder-width apart.  If someone from your team passed under your legs you were unfrozen and back in the game.  We played this more than a few times.  Swish was a monster in this game, juking all over the place.

Mary: Animal Crawls – Animals were called, we crawled like that animal from one side of the courts to the other.

Announcements:  2nd F at Dunkin’

T-Claps (Recognition):  Swish – Nice jukes.

Prayer: The defending South Wake Beer Mile Champions.  The kids were all very worried about you…  Heard that Pikachu, Skidmark, Lipstick, and UTI were running against you this year :-O