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Dark Mode Activated

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sit Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Thing 1: four corners

Each corner added a new exercise until we had four exercises. Then we started dropping them off. In between corners, we alternated between bear crawls and lunges.

Exercises went (15 each):
merkins
merkins, squats
merkins, squats, WWIIs
merkins, squats, WWIIs, mountain climbers
squats, WWIIs, mountain climbers
WWIIs, mountain climbers
mountain climbers

Thing 2: rocks

We moseyed over and got shmedium rocks. 3 rounds of Colt 45s, triceps, ground pounders, chest press and ruh rohs. SSH in between rounds to keep the blood moving. Returned our rocks and moseyed back for Mary.

Mary: popcorn Mary followed by a little yoga.

Announcements: Jellybeans is the new site Q at Purple Cobra! Also, Fumunga is doing a NCAA bracket, benefiting the Travis Manion Foundation.

T-Claps (Recognition): Jellybeans for taking over site Q role at Purple Cobra.

Prayer: Gatlin family (friends of Bobby’s) for the loss of their family member.

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No running allowed

FNGs: none

Warm Up: windmills, sir fazio forward and back, seal claps, overhead claps, Smurf Moroccan nightclubs

The Workout: YHC still has a bum ankle from uturn on Saturday, so I set out to serve a beatdown without the use of running. Starting in the parking lot, pax alternated traveling as landscapers and wheelbarrows until reaching the intersection with the running track around the soccer fields. Once there, pax were given the choice of continuing with the wheelbarrow or converting to walking lunges. These modes of travel carried us to the newly opened playground. Once we arrived at our destination, we embarked on a modified murph, with modifications centering on not using legs (running and squats). Each pax completed 100 pull-ups (or inverted rows), 200 merkins of assorted styles, and 300 LBCs. All pax were serenaded with classic rock as they worked their was through the rounds. 

Mary: Freddy mercury, box cutters, plank hold w/10 merkin per pax counter, Australian snow angels, broga.

Announcements:Nemo on the Q at Disney tomorrow for the first time in a year and a half

T-Claps (Recognition): jellybeans new site Q at purple cobra

Prayer:sick and injured pax

purp-cobra-moving

Purple Cobra Backblast – Brought to you by Dall-e 2 and Microsoft Bing

FNGs: NOPE

Warm Up: A short mosey around the very small parking lot

The Workout:

I was just invited to use Microsoft Bing’s new AI.  This was my first time using it. 

Here was my prompt:

Generate a story about an F3 workout called purple cobra where we ran 0.69 miles, did a workout routine called coyote ugly, a murph DORA, and stair climbs on picnic benches. Guys with named Pumpkin Spice, Woody, Snap, Hasselhoff, Brexit, Cancun, Jellybeans, Stubs, and UTI were there

And a correction I asked for…

Change the story and change the QIC to UTI, change the Coyote Ugly workout to be a wheel barrow merkin walking up the picnic table on your hands and back down again, replace the squats with LBCs, and change the 400 meter run to an out and back army crawl

This is the backblast it wrote for me, I put the questionable information in bold (you can tell it’s sourcing other backblasts posted on the internet but pretty cool!):

It was a cold and dark morning when Pumpkin Spice, Woody, Snap, Hasselhoff, Brexit, Cancun, Jellybeans, Stubs and Purple Cobra gathered at the park for an F3 workout. They were greeted by UTI, the QIC for the day. He had a wicked grin on his face as he announced the plan for the workout.

"Today we're going to do a wheel barrow merkin walking up the picnic table on your hands and back down again," he said. "Then we're going to partner up for a Murph DORA. One partner will do an out and back army crawl while the other does 100 pull-ups, 200 push-ups and 300 LBCs. You switch when your partner comes back and keep going until you finish all the reps. Then we're going to finish with some stair climbs on picnic benches. You'll do 20 step-ups on each leg followed by 20 dips on each bench."

The PAX groaned as they heard the brutal workout ahead of them. They knew UTI was notorious for his challenging Qs. But they also knew that F3 was about pushing themselves beyond their comfort zone and growing stronger together.

They started with the wheel barrow merkin walking up the picnic table on your hands and back down again. UTI paired them up and instructed them how to do it: one partner holds the other's legs while he walks on his hands up one side of the table then does a merkin then walks down the other side then does another merkin then switches roles.

The PAX quickly realized that this was one of the hardest exercises they had ever done. The wheel barrow merkin walking up the picnic table on your hands and back down again was exhausting and painful on their arms chest core legs balance coordination

They encouraged each other with shouts of "You got this!" and "Almost there!" as they completed each round of wheel barrow merkins.

They also teased each other with nicknames like "Pumpkin Spice Latte", "Woody Toy Story", "Snap Chat", "Hasselhoff Knight Rider", "Brexit Britain", "Cancun Spring Break", "Jellybeans Easter", "Stubs Nubs" and "Purple Cobra Dodgeball".

They finally finished wheel barrow merkin walking up the picnic table on your hands and back down again and moved on to Murph DORA. They paired up with their buddies and grabbed a pull-up bar or a tree branch.

Murph DORA was another beast of a workout that tested their endurance and strength. The pull-ups were hard on their arms and shoulders, the push-ups were tough on their chests and triceps, and the LBCs were killer on their abs.

They cheered each other on as they did an out and back army crawl between their partners and did their reps. They also challenged each other with friendly competition like "Come on Woody! Don't let Pumpkin Spice beat you!" or "Hasselhoff! You're faster than Snap!"

They finally finished Murph DORA after what seemed like an eternity. They were dripping with sweat and panting hard.

They thought they were done but UTI had one more surprise for them.

"Alright PAX! Let's go to those picnic benches over there!" he shouted.

The PAX groaned again as they followed him to the benches.

UTI explained how to do stair climbs: step up onto one bench with one leg then bring up your other leg then step down onto another bench then repeat with your other leg then do dips by placing your hands behind you on one bench then lowering yourself until your elbows are at 90 degrees then pushing yourself back up then moving onto another bench then repeat.

The PAX did stair climbs until their legs felt like jelly and their arms felt like noodles.

They finally finished stair climbs after what felt like forever.

UTI called them into a circle of trust where they counted off said their name age F3 nickname thanked him for leading them prayed together gave announcements about upcoming workouts events community service opportunities etc

They ended with a group photo where they smiled proudly despite being tired sore dirty

They had just completed an epic F3 workout led by UTI

They had just experienced fitness fellowship faith

They had just become better men

Mary:

The AI forgot about Mary but then again I didn’t really prompt it to talk about Mary

  • Homer to Marge
  • Box Cutters
  • Flutter Kicks
  • Arm Stretches
  • Runners Pose
  • Leg and Back Stretches

Announcements:

F3SW Town Hall Meeting tonight at 7pm – Bass Lake Boat House

T-Claps (Recognition):

Brexit on an impressive finish at Wrightsville, let’s wish him luck for Tobacco Road up next in 3 weeks.

Prayer:

For all the parents out there working hard to guide our children through life.  Give us strength!

 

We didn’t actually take a photo after the workout.  So here is what dall-e 2 cooked up for me 😀

Ultimate Frisbee 5 vs 6

FNGs None

warmups:  ssh, Frankensteins, daisy pickers, OYO

great match-ups, lots of extra running on the pitch.  Mis-marked end zones – (I blame Gump not supervising me).  Surprisingly the team of five played pretty well considering they were out numbered and had an a old fat guy trying to keep up with the young guns.  Dropped passes resulted in burpees, merkins, monkey-humpers, star jumps, etc  TDs resulted in merkins, LBCs, SSHs, etc.

no injuries reported.  Hope to see more PAX under the lights after up-coming marathons

announcements:  Breach at the boathouse later this week – see slack for details

prayers:  positive marriage update with Wham-O & his M – (awesome!). Lean on the pax who have been married 20, 25, 30 yrs.  We have all had our ups and downs in our marriages. We may not know the answers but we can give a good listen and possibly share/learn from our experiences.

Thank you Breach for taking us out.
2nd F at Paneras.

 

honored to lead. – Dauber

Round and round we go

FNGs: none

Warm Up: Immediately mosey to the shelter where dumbbells and a kettle bell had been stashed ahead of time. SSH, good mornings, imperial walkers. Yogurt appeared from the shadows halfway through the good mornings and jumped straight in like a boss.

The Workout: 4 rounds of exercises, each round consisting of 6 1-minute sets with no built in recovery time except for one minute between each round. Finish the set before the minute is up and you get to recover until the next set. During each round, PAX rotate one by one into a special AMRAP activity for one of the 1-minute sets.

Round 1- 5 mountain climbers, 10 overhead claps, 15 squats. Special activity- curls.

Round 2- 5 burpees, 10 side step imperial walkers. Special activity- kettlebell swings.

Round 3- 5 star jumps, 10 seal claps, 15 merkins. Special activity- rut rows.

Round 4- 10 breakdancers, 15 dips. Special activity- overhead press.

Additional activities- wall sits, reward burpees for Yogurt’s fashionably late entrance.

Mary: LBCs, low slow flutter, plank hold, lower body stretches.

Announcements: Check out the 3-alarm run on Tuesday nights!

T-Claps (Recognition): none

Prayer: Injured and sick

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Thanks, Ollie…

FNGs: Nope

Warm Up: SSH x20 IC, Sir Fazio Arm Circles F/R x10 IC, Seal Claps x 1o IC, Overhead Claps x10 IC, Moroccan Night Clubs x10 IC, Samson Hold until YHC called time, Michael Phelps, Hillbillies x15 IC

Mosey to the rock pile

The Workout:

THANG 1:

YHC instructed PAX to grab a medim to large rock at the pile. We cusacked 2/3 of the way over, then went to regular and ran the rest until we stopped at the back of the library. 

PAX split up into pairs, one team of 3. We completed a DORA consisting of 100 uneven merkins 50/50, 200 goblet squats with rock, 300 LBC with rock. Partner 1 did exercises while Partner 2 ran around the rear parking lot of the library, switch, continue until done.

THANG 2:

Once done with DORA, we circled up for rock work consisting of curls for the girls x20 IC, Overhead Press x20 IC, Ruh Rohs x20 IC, Skullcrushers x20 IC, Wonderbras x20 IC. 

PAX cusacked rocks back to the pile.

THANG 3:

We completed people’s chair x10 each PAX, chillcut plank hold x10 each PAX.

Back to the flag for Mary.

Mary: Popcorn Mary consisting of low slow flutter, freddie mercury, dying cockroach, heel taps, WW2, pickle pounders, homer to marge, side planks, Peter Parkers.

Announcements: None

T-Claps (Recognition): All PAX for pushing through and starting their Monday off right.

Prayer: Pumpkin Spice M looking for internship/part time work – progress here; Stickers M’s grandmother, turning 101, but having to switch care facilities while they do renovations to old one; YHC’s friend who got hurt lifting heavy in O2 fitness this weekend, had to leave in an ambulance, ab and groin pulls/tears.

YHC took us out.

Turkish Delight

I bet you didn’t know that Turkish get-ups are my favorite exercise.  Well, if you showed up this morning to Crazy Ivan you do now.  Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park.  PAX were showing up right up until the buzzer and when we got started we were 14 strong.  We finished with 16 as two brothers from Cletus joined us for Mary and COT.

FNGs:

None today

Warm Up:

SSH x26 IC

Windmills x10 IC

Daisy Pickerx x10 IC

Sir Fazio Arm Circles x10 IC

Trunk Twists x10 IC

Squat hold with bell while each PAX did a 5 count around the circle.

The Workout:

Everyone partnered up and congregated at the end of the parking lot where instructions were given.  Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing.  When partner 2 returned they would switch.

The things they did were:

Mosey with bell to middle of parking lot and do 13 curls.  Continue on to the other side of the lot and do 13 more curls before returning.

Go to field behind lot and do 13 kettlebell swings.  On #13 they threw it as far as possible and then bear crawled to the bell.  Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.

Mosey with bell to middle of parking lot and do 13 triceps extensions.  Continue to the other side of the lot and do 13 more before returning.

Crab walk with bell in belly to the half way point of the parking lot.

Do the same thing as curls and tris but with snatches

 

I really thought we’d have time to repeat but maybe that was a bit ambitious.  Also, group one was super slow.  I don’t think they liked their partners.  After one cycle we were down to only 5 minutes left so we wrapped up and headed to….

Mary:

Midget  love handles x13 IC each side

LBC x13 IC

American Hammers x16 IC

Announcements:

Painting in Garner today with Breach

2nd F lunch at Osha today

T-Claps (Recognition):

All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family

Prayer:

Cardinal from F3 Knoxville.  Breach is working to identify the closes AEDs for each of our AOs.  The Hunt center has one.  Know how to do CPR, it’s helped save lives locally in JoCo.

Sick and injured PAX

 

 

Always an honor to lead.  Thank you, men.

 

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New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)

FNGs:  none
Warm Up:  Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout:  12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…

Scores resulted in burpees, LBCs, star jumps…

Some very nice plays on the pitch!  Well done.

Mary:  static stretches OYO
Announcements:

PAX in attendance helped Gump and YHC name this AO;  we offered up three choices with an honorable mention:

Choices:  Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus).   Not sure if the PAX were thrilled with our top 4.  Regardless, U.F.O. was a near unanimous vote.  Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.

Going forward, each Q will determine the abbreviation.  Let’s have some FUN with it.

Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight

Change of Command:  Nantan – Thank you Pikachu!  Welcome Breach!

 

Q-School next Sunday at 1400.  See Banana Seat.

 

T-Claps (Recognition):  All the PAX who came out this AM

Prayer:  YHC took us out.  UNSPOKEN.
Honored to lead. -Dauber

Biscuits and Lattes @ Cletus

FNGs: N/A

Warm Up:

hillbillies | imperial walkers | good mornings | ⛰️ climbers | sir fazio arm circles | (all x15)

mosey around the soccer fields to the parking lot where the 🪨 pit is.

The Workout:

2 smaller 🪨’s

Plank Row | 🪨 Jacks | Walking lunges (x15)

1 medium 🪨

💀 crushers | Goblet squats | Ground pounders (x15)

Took it to the benches

erkins | derkins | dips | Decline ⛰️climbers | Wall sits

Mary:

homer to marge | 🇺🇸🔨‘s | 📦 cutters | 🦀🧁‘s | low slow flutter | pickle pounders

Prayer:

Hennit Family’s

Pabols sister

His stride is 3x longer than mine…

FNGs: none, but we did have two visitors. Mr. Woodchuck from Jacksonville, FL (Full House’s brother) and McFly from TN.

Warm Up:

SSH x 20 IC, Good mornings x10 IC, Sir Fazio Arm Circles forward and reverse x 10 IC, Seal Claps x 10 IC, Overhead Claps x 10 IC, mosey to other end of the lot, Hillbillies x 15 IC, Frankenstein x 10 IC, Squatted Moroccans x 15 IC

Mosey to THAT hill.

The Workout:

7s on THAT hill with squats at the bottom, sprint to top, star jumps, mosey back down

Mosey to the guard rail across from Dunkin for 3 sets of urkins, dips, and Bulgarian split squats with each leg. Did a decreasing count on each set. 20, 15, 10.

Mosey to rock pile and grab two rocks. Circle up and perform 3 sets of rock work including curls for the girls, overhead press, ruh rohs, wonderbras, flys, bus drivers, tricep extensions.

Between sets PAX went over to the wall behind the stores and completed 2 rounds of people’s chair x10 count each PAX. Also did Balls to the Wall x 5 count each PAX.

Mosey behind HT and back to the flag for Mary.

Mary: Popcorn Mary consisting of LBC, Heel Taps, American Hammers, something called Dr. W’s I think that 16-bit called – these required way too much coordination for YHC’s liking, Low Slow Flutter, out of time.

Announcements:

Moose 52/52 Murph’s for the year. Hell of an accomplishment. T-claps!

T-Claps (Recognition): Again Moose and all of the pax out on EC. Wild Turkey, UTI, Jellybeans.

Prayer: Those dealing with cancer, sickness, traveling for holidays, military and first responders.

YHC took us out. Honor to lead!