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Merry Go Round at Cletus

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Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings,  Imperial Walker’s, and last with Hillbillies (which I messed up on)

The Workout:  PAX gathered around a large circle with various exercise stations.  PAX performed as many repetitions as possible in 90 seconds of each exercise  and recorded the results in front of the station with a piece of caulk.  The goal was to do the most repetitions and record your results for others to beat.   After the 90 seconds,  PAX  ran around counterclockwise and went to the next station for a different exercise.  Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted  Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.

Mary: Due to time running out, I  got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction.  Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.

Possible Intervention!!!

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11 I think for EC  with 1 going for the Fritter.  And 28 for field trip. I apologize if I missed anyone.

Warm Up: jog to storage center parking lot.  20 SSH, daisy pickers, good mornings, arm stretches and 10 burpees oyo to get blood flowing.
The Workout: jog to Aviator our door lounge for 20 erkins and dips and then with Pikachu motivation 40 derkins.  Mosey to new coffee shop for some 7’s.  This included (wolverines) merkin, one leg to elbow, merkin, other leg to elbow, merkin and jump up. Opposite side of lot we did alternating hand wall planks.(for lack of name).  With lunges  in between exercises.

Mary:mosey back to courts for pickle pounders, Freddie mercuries, dying cockaroaches, wwII, pigeon stretch, lower back stretches, andHalf a nice day.
Announcements:slack, F3 Dads Saturday@ Womble@9, quest q’s at Kenny’s grave and Disney.
Prayer:Moby’s family and father, crab legs medical treatment.

 

 

Proud Mary

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Good group of 10 Pax posted at Paradise City on a windy chilly morning and having to battle a VQ at Downtown Train. From what I hear the VQ was quality and the Pax were plentiful. No garbage smell this morning so we were ready to roll. No FNG’s.

3 for EC: ShamWow! Pikachu, Skidmark

Warm Up: Lots of mumble chatter as we started to Mosey so YHC perscribed 10 burpees and then 1 more for Pikachu mocking the 10 burpees. Mosey around the complex doing SSH, Fozio Arm circles, morrocan nightclubs, merkins.
The Workout: Pax mosey to the tunnel and partner up.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did People’s chair and partner 2 runs the long greenway. Switch.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did LBC’s and partner 2 runs the long greenway. Switch.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did People’s chair and partner 2 runs the long greenway. Switch.

Finish with an Indian Run around the complex.

Mary: Easy finish to an easy workout. Pax stayed in plank position for 8 minutes. Along the way Pickle Pounders, Plank Jacks, Mountain Climbers, Side Plank crunches both sides, Catalina Wine Mixer, 25 merkins, R arm up, left arm up, r arm forward w/ L leg back, L arm forward, w/ R leg back, more pickle pounders, and finish with 5 burpees.

Announcements: Nothing new noted. Please be on the lookout for Pikachu’s post.

Prayer: Crablegs, Shredder, Ax with an E, Crosby, and those on injured reserve.

Get the Big Rock!

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Warm Up:Quick lap around the ball fields and then to the large parking lot for some SSHx20, IMWalkx10, HillBx10, Windmillx10, CottonPkx10, Merkinsx10, SumoSqx10, WW2x10.
The Workout: Parnter up.  Worked perfectly with 8 in attendance.  Asked to select a BIG ROCK for the workout.  A 6 exercise Dora(I think that is what’s its called).  Partner 1 did the exercise while Partner 2 ran the length of the parking lot and back.  Each exercise was done to 100 reps.  Each Partner picked up the count where the other left off when returning from the run.  We did 100 reps each of WonderBras, Squats, Tricep extenstions, St Leg deadlifts, Curls for the girls, Bent over rows.  A quick time check said we didn’t have much time for what i had planned but we scurried(not mosey) to the steps below the Center where size does matter with your partner and each partner carried the other on their backs up the long steps, one step at a time.  Meeting at the top for a set of 10 Merkins and then around back down the path to the bottom for Partner 2 to carry Partner 1 up the steps.  No time for extra Merkins as we mosey back to tennis courts for Mary.

Mary: LBC’sx10, FreddyMx10, BoxCutx10, HandreleaseMerkx10, AmerHamx10, Homer2Marx10, finish with everyone’s favorite PicklePoundx10.
Announcements: North/South Convergence.  All schedule workouts for the weekend are still on. GroundPound, UTurn, etc….
Prayer: Yogurts father in law had heart surgery, others unspoken.  Men, even though it was only my second Q, it was an honor to lead.

Squirkins While You Wait!

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EC: Dawgpound, Dumbo, LED, M4L

4 PAX showed up for EC this morning and the first leg of the Fritter. Good mumble chatter on the EC jog with LED and M4L circling back for the more “deliberate” runners – Dawgpound and Dumbo. 19 PAX showed up for the Main Event to get stronger today and discuss #f3MentalHealth.

Male Depression is a serious issue and I was glad to see the nation and the PAX take it seriously. YHC shared some stats and warning signs regarding depression and then several PAX shared how depression has touched their lives. I don’t think anyone left this morning without an increased awareness of this issue. We must be diligent in reaching out to our fellow F3 brothers and making sure we are all healthy – physically, mentally and emotionally. We must also go back into the community and be that same rock that someone needs. Take a minute and think about someone you know who might need a friend or someone to listen – you could be the difference!

Proverbs 17:17 – A friend loves at all times, and a brother is born for adversity.

Warm Up: Aquaman – SSH x30, Daisy Pickers x10 (Banana Seat is the only one who did it right), Fazzio Arm Circles x10 (front and back), Seal Claps x10, Burpee x5 OYO.

The Workout:
PAX paired up for the day. With your partner, run opposite directions around the tennis courts and do 5 Bropees (do an epic high-five with your partner on the jump of a Burpee) when you meet up. Bropees decreased until we got to 1 and made 3 laps. When finished, PAX waited under the light doing Squirkins (wheel barrow hold with one PAX doing Derkins then the other doing Squats using the first PAX legs as weight).

With all the PAX back together its time for a traditional Dora (100 Merkins, 200 LBCs and 300 Squats). One PAX does the exercise while the other runs to the entrance to the concession stand and back. As the pairs finished they were instructed to go to the center of the tennis courts and again do Squirkins while they waited on the 6.

The remainder of our time together was spent on the tennis courts. First the PAX had a Princess Tea Party (Patty Cake Merkins followed by People’s Chair using your partner as support). The first round consisted of 20 reps of each exercise followed by a sprint to the end of the tennis court and back. With all of the PAX remaining close together YHC decided we needed another round of 10 followed by an additional sprint. By this time we were really having a good time with our partner and learning some new exercises so YHC decided to wrap up with another instant classic, Lt. Get Ups (2 steps in a lunge walk followed by a Prisoner Get Up – think absolution but using your knees and not your elbows). We went from the middle of the tennis court to the end doing Lt. Get Ups and then bear crawled back to the center for Mary.

Mary: Aquaman – Low Slow Flutter x20, Box Cutter x20, Homer2Marge x20 then R leg x10 and L leg x10.

Announcements: Check social media

Prayer: Those traveling, those dealing with health issues and those dealing with mental health issues.

As we finished our extended COT and were leaving, Messi waited by the entrance to the tennis court to give every PAX leaving a fist bump. I don’t know about anyone else but that was just the thing I needed to put my day into high gear. Keep being that light in the world Messi – we need more of that!

It was an honor to lead you boys and I’ll try to do better next time. Thanks to my co-Q, Aquaman for taking warm up and Mary.

Hungry Like the Wolf(pack)

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ExecSum: Survive and Advance. You it on got VHS? Learning to count. Wait til we get to 30. Apply Q School. Dream big.

Warm Up: Horizontal curls (triceps parallel to ground, hands up, curl arms) 15x

Windshield wipers (triceps parallel to ground, hands down, swing arms). Slide Rule grumbled about the difficulty or something, to which I responded, “Wait ‘til we get to 30,” so of course we did 30x.

Werewolf in honor of NC State Wolfpack, 1983 NCAA championship run. Completed today with near-full moon overhead. Werewolf = Downward dog to high plank to upward dog, keeping shoulder blades close together. Then reverse the path, 5x.

Reverse pushups straight from Holly Springs School of Dance, where teens hammer these out no problem. Start in crab position, arms press up/down like a dip. Start with both feet down 5x, then extend one leg 5x, then extend leg to 45 degrees 5x.

Mountain climbers 15x, Failure to launch 7x

Circle burp to “Hungry Like the Wolf,” again a shout out to 1983 NC State Wolfpack. While doing SSHs, each PAX shouts out their college team, which triggers a burpee by the group. Finished the last PAX at 3:30 minutes—Perfect timing!

The Workout: Mosey to amphitheater, where the stage forms a perfect ledge for dips. I called for 11s with dips and derkins. But I quickly modified since keeping count during 11s is a weakness. Modified to 11, 10, 9, etc. on each end, which incited the PAX. Yes, incited, not excited.

More 11s. This time with jump-ups onto the ledge and star jumps. Fresh off of Q school the night before, the Q remembered two items: “time in tension” and ending the workout ON TIME. So, I applied both. PAX really “enjoyed” the SLOW cadence count, especially when we were down to three or so.

Moseyed back to tennis courts for Mary.

Mary: Superman, followed by Australian Snow Angels. Long count. Followed by low slow flutter, again slowly with good form. Pickle pounders. And finally, held Superman until 6:30 am sharp.

Announcements: Check Slack/FB. Work day at Crableg’s house Saturday.

Prayers: Crablegs, Shredder, others. Thankful we’re able to come out here everyday.

Q Message from Survive and Advance: You don’t have to be an NC State fan to enjoy. As we do every March, I enjoyed the program with my family last night. Very engaging and funny and passionate about dreaming big. At first meeting with his players, Coach V announced that he was going to win the national championship. He designated one practice every year to cutting down the nets to celebrate winning a championship. Now that’s vision and dreaming big! His vision became a reality.

I offered my DVD. The Business was disappointed it didn’t come in VHS. Breach took home my copy, hopefully, he has a DVD player. And hopefully, he’ll watch it, be inspired, and share with others.

 

March Madness at Possum Trot

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Warm Up:  Twenty-six PAX came out on the first day of spring (low 40’s) fired up to take part in March Madness – Possum Trot style.  Inspired by Blue Hen from an earlier Q at Downtown Train, Dauber asked PAX to show up in their college team gear giving support to their favorite team.  Only four PAX brought their spirit representing UNC, Duke, Penn State and NC State by showing up in their gear.  There must have been a lot of dirty laundry or simple forgetfulness.  Not deterred, Q started the beat down on time with a jog around the tennis courts and then circling up for the following exercises:  32 SSH, 10 Good AM, 10 Vegetation Grabbers, 10 Hill Billies and 10 Imperial Walkers.  Q added some static arm stretches (L/R) across and behind the back for good measure.  PAX then headed to the Snack Shack.

 

The Workout:  PAX lined up against the outfield fence.  Jack Webbs were executed starting with one merkin and three air presses from our knees.  The count escalated until PAX reached 10 merkins and 30 air presses.  Who knew pushing air could be so hard?  Mosey to the Snack shack for 16 sec cadence count of seated chair followed by 16 sec cadence count of BTTW.  Rinse and repeat.  Mosey to the road and lined up in a single file.  PAX performed and kept a plank position or something similar to a plank while the last PAX member in line bear crawled to the front of the line.  PAX members each took a turn bear crawling until every PAX made it to the front.  Q called an audible only making it halfway up the road and had each PAX mosey to the rock pile for a medium-sized rock.  Lots of grumbling and mumble-chatter and in all honestly, Q was struggling during this “extended” exercise.  (If you cant do it, don’t Q it.). PAX circled up with rock in hand for the first set of the following exercises with rock:  16 goblet squats, 16 curls, 16 overhead presses and 16 tricep curls.  PAX side shuffled the distance of the parking lot swapping lead foot at the halfway point until they reached the large hill.  Q called a bear-crawl and then 8 dips OYO on the guradrail.  Reverse bearcrawl and jog back to the rocks.  The second set with the rocks included 16 rut-rows, 16 wonder bras, 16 overhead squats and 16 one hand on rock merkins (8L, 8R). An astute Skidmark corrected Q when he inadvertently called one-handed merkins.  Side shuffle back to the hill with more bearcrawls up the hills, 8 dips on guardrail OYO and jog back.  Q queried PAX about significance of the day (first day of Spring, officially starting at 5:58PM, etc.) and threw in 5 burpees OYO before starting next set.  Called out four PAX who had their collegiate school gear on asking them to call the next set of exercises:  Cupid called crableg grab (apologies for forgetting name); Banana Seat called for Turkish get-ups on each side and Skidmark called for the iconic Bobby Hurleys.  Dauber was too busy looking at his watch trying to grab another set in before Mary to complete the four bracket challenge and sent the PAX shuffling to the hill.  More bear crawl up and down with dips on the guardrail OYO.  Unfortunately, Dauber did not manage the clock properly and asked PAX to form up on the tennis courts for Mary after returning their rocks back to the rock pile.

Mary:  PAX held BTTW until the six.  Mary was brief with the following 10 count core exercises:  Homer to Marge, Box cutters, Freddie Mercury and American Hammers.

Announcements:  Q school Thursday at Womble, Yard clean-up Sunday at Crab Legs, Police/Firefighter hockey game, Check Announcements on FB/Slack

Prayer:  Pastor died at a local congregation (please keep him, his family and the faith formation in your prayers), PAX traveling, PAX inured – Welcome back to the gloom Buford, Moby’s dad (doing better), Silent/Unspoken.  Apologies if I missed anything.  Q took us out.

Highlight on the 6:  Something new for this BB.  I wanted to find out more about a PAX member.  This week’s focus is on Maybelline, Todd Pasnak.  Studied at Rochester Institute of Technology (RIT), big Syracuse fan, Married to a second grade school teacher, blessed with two boys age 15 & 12 and a daughter who is 4.  Works as a project manager at Cody in Sanford.  Got his F3 name because he was responsible for the Covergirl account.

Maybelline

 

Thank for the opportunity to lead you men.  -Dauber

Paradise City Cactus

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EC: Dumbo, Pablo, 187, Yogurt, Pikachu, Skidmark, CHiPs, Lipstick, Cowboy, Full House, Maybelline

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 10 FWD and 10 BWD, 5 Burpees OYO and Michael Phelps

The Workout:

Parking Lot – Merkin Shuffel @ 3 count

Jog  to bottom of Ting Climb and Partner-up

Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.

Jog back to bottom of Ting Climb

Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.

At tennis courts –  11’s with Merkins and Mountain climbers

At the tunnel – partnered up:

partner 1 runs to end of short path and partner 2 does peoples chair

partner 1 runs to end of short path and partner 2 does BTTW

Mary:  Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWII

Announcements: Q School with Banana Seat this week @ 6:30pm, Work day with CrabLegs this Sunday, Sprints with Yogurt after workouts Monday and Wednesday.  Welcome “Katniss” Brian Laman
Prayer: Chips Stepdad with his heart attack, Lipsticks Mother in Law with her Cancer