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May 8th Cletus: What have I done!

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FNGs:
Warm Up: The usual, SSH, Fazio arm circles FW and Rev, Overhead Seal Claps, Seal Claps, Daisy Pickers
The Workout:  Stack em and Un-Stack-em:  Around the soccer fields with a stop on each side at the parking lot, we stacked 10 Burbees, 15 Merkins, 20 Sumo Squats, 25 Freddie Mercuries and then repeated with a full stack and then began the un-stack.
Mary:  A core annihilation brought to you by Aquaman, I really don’t remember as I was forced to modify but it was intense and definitely had some boat/canoes in there.
Announcements:  I don’t remember, need to shake off the rust and start posting backblasts in a timely manner.
T-Claps (Recognition):  Everyone for completing this workout, it was a Mother#%#@!
Prayer:  Shame on me, I remember Fanny Packs daughter and her stomach bug but there was another significant prayer request that slips my memory.

May 1st Cletus: F3 is Back Baby!!!

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FNGs: None
Warm Up: The usual – SSH, Fazio arm circles, Overhead Seal Claps, Seal Claps, Fazio Arm Circles FW & Rev
The Workout:  Modified Murph, 1 mile stroll, 100 Merkins, 200 Squats, 300 LBC’s, 1 mile stroll
Mary: No time
Announcements:  We’re back Baby!
T-Claps (Recognition): Fanny Pack and Florence braving the gloom!
Prayer:  That this epidemic  shall pass

12 PAX for some miles

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YHC was back on the Q at the John after an extended absence. I arrived to several PAX in the parking lot, hopped out of my car to plant the flag and was immediately hit with that familiar smell that you get at the John. We had a good group ready to get some miles in and Emeril was all fired up. Great to be back in the gloom!

EC: Aquaman, Pikachu, Skidmark

FNGs: Not today

Warm Up: 10X SSH and 10 Daisy Pickers

The Workout:

Turkey Leg was in play this morning.

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): Everyone for picking up the 6 throughout the route.

Prayer: Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, unspoken

Dumbo took us out.

Always an honor to lead.

Paradise City Anniversary Q YHC

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EC: ShamWow!

Pikachu, Skidmark, and Cupid were flyby’s that stopped back in for COT.  It was an honor to lead these HIM’s on my 1yr anniversary.  YHC thought it was only appropriate to repeat the 1st workout that I was EH’ed into by Aquaman.  Why you would take someone to PC for their 1st AO, I may never know? 1yr later and the 187 tribute beat down wasn’t much easier.

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 12 FWD and 12 BWD, 10 Burpees OYO

The Workout:

Parking Lot –

Jog  to bottom of Ting Climb

Clock Merkins – 12, 9, 6, 3, 12 (because I don’t know what a Merkin Shuffle is)

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

A circle around PC and back up the ramp – partnered up:

partner 1 runs to end of parking lot and partner 2 does peoples chair

partner 1 runs to end of parking lot and partner 2 does BTTW

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

Announcements:

2020 Census – fill it out as it will make your biggest asset grow, heed the advice of the professionals during this time and look to help others

Prayers:

Florence’s father in law, Cupid’s grandfather, all leaders during this time

T Claps:  ShamWow! for a solo EC

Standard U-Turn with Minimal Kisses and Hugs

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FNGs: Not Today
Warm Up: Various stretching called out by the Q and some wanna be Q’s, as YHC was stalling with the staggered departures 🙂
The Workout: Standard U-Turn
Mary: Stretching during announcements
Announcements: F3 Wilmington Race is a go. Check the webs and signup on google sheet.
T-Claps (Recognition): 28 men for still hitting the pavement hard with all that is going on.  It’s been a rough week for the world, a lot of disruption in our daily life and races cancelled. This is the time we need each other the most. The strong friendships are what will get us through this and make an impact on community where we can.
Prayer: All effected by Covid-19, Moby’s Father back in hospital, Aqua’s Father in-law, Katniss Co-worker/Long time friend passed, Crablegs.

 

Will We Get Wet Today???

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A quiet workout among the pax this morning. Lots of reasons I suppose… but, whatever the reason, the pax showed up ready to work. Some rain came in earlier this morning and altered YHC’s plans for significant ground work along with a few elements YHC wanted to refrain from given the whole COVID goings on lately. (ie. we laid off the picnic tables and playground equipment) It’s ok…more up the sleeve and after a few LSF’s on the back, YHC opted to keep the pax dry today. Flag planted. 5:30. Go!

FNG’s: Not this morning.
Warm Up: Circled up for Frankenstein x 20, then 10 counts of: GM’s, Seal Claps, Overhead Claps, IW’s, Hillbillies, and Windmills all IC. Mosey over to the old Ivan lot.
The Workout: 3 rounds of some 4 Corners.

Round 1: 3,6,9, & 12 count burpees in the corners. Run long stretches, lunge walk the short ones. OYO. LSF’s for the six. This is where 187 tried to get some mumblechatter going.

Round 2: Repeato above but 5,10,15, & 20 count shoulder taps on the corners. Round done IC.

Round 3: OYO again. 5,10,15, & 20 count star jumps at the corners. Bear crawl short ends instead. 187 unsuccessfully tried to get mumblechatter going all along the way. Hardy was blowing the entire pax away during this series. Acceleration in the making!

Mosey to the bandstand. YHC wanted to throw some credit to 187 for breaking the silence a lot this morning, so I thought 1+8+7=16. 16 counts of dips, irkins, and step-ups/boxjumps (for those who see well in the dark, not me). Repeated this cycle twice. Also, hit up 16 count for each pax while doing People’s Chair x 2, and spilt it up for 8 count each pax doing BTTW x 2. Mosey over to picnic shelter.

Pax splits into 2 groups. Group 1 does SSH AMRAP, while group 2 calls on ‘ol Jack Webb up to a 5 count on the down, 15 count on the up IC. Switch Groups.

Repeato except group 1 does alternating lunges while group 2 does the Webb’s.

Burpee Indian run around the track until we got into the Cletus cage for Mary. Pax grabbed ahold of some fence for 20 count fence squats and 5 count each pax People’s Chair once more.

Mary: About 2:30 of regular and chill cut planks closed us out.
Announcements: Pay attention to Pikachu’s guidelines for AO’s and COT’s. Listen to the NAN TAAN!

YHC shared a minute. At times like these and other personally crazy times in life, we can feel surrounded by chaos and we look for peace…no matter what side of this COVID thing your mind has taken you to. This morning, the blood, sweat, and tears that I left out on this pavement and in these parking lots and the brotherhood of the pax brought peace and familiarity back to me. I hope it did for all pax today too, regardless of where you posted, who you posted with, or the miles a lot of pax banged out. #stayhard.
T-Claps (Recognition): All the pax getting out there today.
Prayer: Flojoe’s dad recovery from surgery, Katniss co-worker who passed and his family for peace. Our Nation, the sick, the injured.

New Route to Crossways

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EC: Skidmark
FNGs: Nope
Warm Up:
Circled up for the following:
Side Straddle Hops
Frankenstein Kicks
Leg Swings
Good Mornings
The Workout:

Took the Paradise City EC route and when we got to the greenway we took it to Crossways. Ran Crossways and back. Then took the greenway back to the parking lot.

Mary:
Circle up for the following:
Hamstring stretch. Pulling you down by holding onto your calfs and pulling.
Runner Pose deep stretch. Keeping your back upright push into the stretch.

Announcements:

Run for Dede April 4th https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):
Prayer:
Pikachu’s wife
Wiggly
Forceps and his family
Wallaby
Lipstick’s Sister

It’s official… I’m a professional

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11 pax took the challenge to push themselves and each other. Today was about getting pushed outside of your comfort zone. I hope we all did that. Katniss was maybe too comfortable since he found 10 cents. He then gave me the 10 cents for my Q efforts. That is how I became a professional.

EC: Dawgpound, Cowboy, Slide Rule, Skidmark, Emeril, Dumbo, Katniss, Maybeline, Warbucks for a quarter mile
FNGs:  Sadly none
Warm Up:

Lap around the soccer fields with the following stops:

Top of the Ramp:
Side Straddle Hops
Fazio Arm Circles

Stop at the corner:
Good Mornings
Hillbillies
Imperial Walkers

Stop at the basketball courts for flutter kicks as I explain what we where about to do.

The Workout:

The goal was to do Indian Run Stack Em Up Suicides and Bring them down.  We did not make it through the bring them down portion though.  Pax got into groups of 3 or 4.

We would then do Indian runs until we reach a stopping point.  At the stopping point we did one of the exercises.  The first stopping point was 3 PGUSJ, second 5 Burpees, 3rd 10 Lunges.  We had a total of 7 stops.  At base location is where we stacked things up.  First when we got back we did 3 PGUSJ.  Then 3 PGUSJ plus 5 Burpees.  We kept on stacking as we went.  Then we tried to unstack.  We only made it to Monkey Hummers on the way down.

The goal was to push yourself past your comfort zone.  Your Indian Run group was supposed to help keep you motivated.

Exercises:
3 PGUSJ (Prisoner Get Up Squat Jumps)
5 Burpees
10 Lunges (5 Each Leg)
15 Hand Release Merkins
20 Monkey Humpers
25 Side Straddle Hops
30 Flutter Kicks

Mary:

Circle up for some stretching
Runners Pose
Pigeon Pose

Announcements:

Shirt order for Wrightsville is happening

T-Claps (Recognition):

All Pax that took the challenge to push themselves and their fellow pax

Prayer:

Forceps and his family
Wallaby
Lipstick’s sister

Loud and Proud (QIC Yogi)

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FNGs: David cross country runner who is ready to slay opponents.  Yogi inspired “David” to look opponents in the eye and consider cutting off their head with their own sword.  Ok, this would not be PC today, so maybe just remember where David got his strength.

PAX: Yogi, David, GoGurt, Yogurt, DaBuisness, Florence, Katniss, Double D

Warm Up:  Like clockwork, Flo Jo rolled in right on time at 5:30 sharp.  Yogi, relying on DD’s watch insisted Flo Jo was Late (I believe both Yogi and DD have old school wrist sun dials which are not accurate at this time of the day).  Hello 10 burpees.  Yogi then looked around the circle, pondering the mission of F3.  He called on SloJO.  Stumped Flo Jo took credit for an addition 20 burpees.  Yogi’s pursuit of the F3 mission and its core principals, along with mis-naming Flo Jo (SloJo, MoJo, GoJo, backhoe, etc.) significantly delayed our start of the actual workout.  Note that we are not here to save the whales or hug the trees (pay attention DD and DaBusiness).  This discussion was our warm up.  All kidding aside, Yogi was making a point and it’s an important one.  You should know the true mission and purpose of F3, we are all apart of it

The Workout:  Yogi had walked off 50 yards in the parking lot.  Then he pulls out a deck of cards and demonstrates his shuffling ability with gloves on (granted they were fingerless gloves).  Yogurt was certain it would end at a game of 52 pick-up.  But no, Yogi divided the deck and placed a stack at each end of the 50 yards.  At each end, one PAX flipped a card.  We did reps based on the face value and exercises as follows:

Hearts = burpees

Diamonds = diamond Merkins

Clubs = WWII’s

Spades = Squats

For the next 35 minutes we ran back and forth.  Many threw down the glove, challenging others to sprint.  Let me tell you, “David” and Go-Gurt are fast!

DaBusiness, who loves burpees, flipped only high hearts from the deck.  No two’s or three’s from him; all business!

Mary:  She didn’t show up.  Pretty sure she was calling the cops about all the noise coming from Womble.
Announcements:  Forceps’ family service Saturday
T-Claps (Recognition):  Yogurt for sending me “notes”  It was the entire backblast!
Prayer:  Forceps and family, Yogi’s kids to come to know God in their life,  12 yr old Alex (bone marrow), Hardy (Bible competition – like Jeopardy)

Field Trip In The Gloom

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EC: Aquaman, Hershey, Katniss, Maybelline, Peachy

FNGs: Welcome Peachy and Hershey
Warm Up:None
The Workout:3 mile run with leg and core work. Every time we crossed a street, 20 LBCs IC, Stoped at every bench downtown and either did 20 squats, WWIs, or LBCs. Speed work thrown in at times along with chill cut planks while waiting on partner to run 2 poles down and back. Finished with 5k pace around soccer field always picking up the 6. Kept it pretty random so we never knew what was next. Nice work fellas!
Mary: Lumped in with workout
Announcements:
T-Claps (Recognition):
Prayer:Forceps family, unspoken