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Answering the Bat Signal at Downtown Train

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BnB needed a Q and put out the bat signal yesterday – YHC was honored to answer the bat signal and lead today.

FNGs: Nope

Warm Up: SSH, Hillbillies, Imperial Walkers, Sir Fazio F/R, Seal Claps, Overhead Claps, Samson Hold

The Workout:

PAX moseyed to the parking deck for a DORA – split up into 3 groups of 3 and completed the following: 150 Merkins, 200 squats, 250 LBCs. 2 partners ran up and down the stairs at the end of the parking deck while the other member of the trio did exercises in the deck. Switch on and off until all exercises complete.

PAX sprinted length of the parking deck together.

PAX then completed 3 rounds of a circuit consisting of people’s chair, erkins, and dips.

PAX went to rock pile and completed curls for the girls, overhead press, ruh rohs, chest press, skullcrushers.

Mary: Homer to Marge, Heel Taps, Boxcutters, Low Slow Flutter, Yoga/Stretching

Announcements: Wild Turkey new job starts today, pick up Qs at 3-Alarm Fun Run on Tuesdays

T-Claps (Recognition): Abe for organizing trash pickup EC before the ME. I participated along with Stickers.

Prayer: My dad dealing with carpel tunnel, sick and injured PAX, YHC took us out

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Pickle Beatdown at Cletus

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FNGs: Nope

Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays

The Workout:

Thang 1 – The Big Pickle:

PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.

Thang 2 – Bread and Butter:

PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.

Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats

Thang 3 – Variety Fresh Pack

PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…

YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.

PAX returned rocks and went back to the flag for Mary.

Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders

Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.

T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.

Prayer: Unspoken, Woody took us out

‘Twas the Week Before Christmas

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FNGs: Zero

Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles

Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!

The Workout:

PAX planked whenever the poem was being read and they were not performing another exercise.

Twas the week before Christmas, when all through downtown

Not a sad clown was stirring, only the PAX.

TheĀ burpeesĀ Ā (10 oyo) were finished in the parking lot with care

In hopes that St. Nicholas soon would be here

The PAX were planking all cold on the ground

While visions ofĀ 20 monkey humpersĀ danced all around

And Cancun with his stinky gloves, and Abe in his cap

Had just settled down with the PAX to doĀ 20 plank jacks.

When out on the grass, there rose such a clatter

The PAX sprang from their plank to see what was the matter.

Away to the other side (across the parking deck ā€“ touch the wall and return) we flew like a flash

SprintingĀ vigorously, we completed the dash.

The concrete at the feet of the of winded PAX

Gave the luster of 20 in cadenceĀ smurf jacks

When, what to our wondering eyes should appear,

But Stickers and 8 tiny exercises so near.

A little old Q, so lively and quick,

I knew in a moment, this must be a trick.

More rapid than eagles his courses they came,

And he whistled and shouted and called them by name.

NowĀ Little Baby Crunches (ICx10), nowĀ Mountain Climbers (ICx10), nowĀ Squats (ICx10), nowĀ 10 OYO Burpees

OnĀ Merkins (ICx10),Ā onĀ Side Straddle Hops (ICx10),Ā onĀ Lunges (ICx10),Ā onĀ Side Lunges (10 each leg)

To the end of theĀ parking deck, to the base of the wall

Now dash away, dash away, dash away all!Ā (sprint back to other end ā€“ touch wall and return)

So up to the other end the PAX they flew

With a sleigh full of toys and Stickers, too.

And then, in a twinkling, I heard on the ground

The sound of feet as moreĀ mountain climbersĀ (ICx10)Ā came ā€˜round.

As we drew in our hand, and didĀ 10 Merkins

Down the slideĀ StickersĀ came with a bound

He was dressed all in red, from his head to his foot,

His clothes were all tarnished, in sweat and dirt.

A bundle of toys, he had brought on his back

He looked like a peddler just opening his pack.

His eyes, how they twinkled, his dimples how merry.

His cheeks were like roses, his nose like a cherry.

His droll little mouth was drawn up like a bow

And the beard of his chin was gone, oh no!

The stump of a pipe he held tight in his teeth

And the smoke it encircled his head like a wreath

He had a broad face and a little round belly

That shook when he laughed like a bowlful of jelly.

He was lean and mean, a right jolly old creature

And everyone laughed when they saw him,

he had the weirdest of features.

A wink of his eye and a twist of his head

Soon let me know, we had nothing to Dredd.

He spoke not a word, but went straight to work.

Laying out presents, then he turned with a jerk.

And laying a finger on his nose,

Giving a nod, up the slide he rose.

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle

But I heard him exclaim, as he drove out of sight

DOĀ 20 OYO BurpeesĀ YOUā€™LL BE ALRIGHT!

Mosey to Ampitheater to open a present!

But wait, what’s this?! Santa left us a present??Ā 

We opened the present and found a Tea Party Set: 10-20-30-40Ā  (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)

We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosbyā€™s Little Drummer Boy and every time we get parump-a-pum-pum ā€“ do a merkin)

Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out

Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.

T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher!Ā 

Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.

UvU DORA at DTT

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FNGs: Nope

Warm Up: Good mornings, SSH, Moroccan Night Clubs, Sir Fazio F/R, Seal Claps, Overhead Claps

Moseyed to far end of parking deck.

The Workout:

A you vs you DORA. Complete 50 Merkins, 100 LBC IC, 150 squats, AMRAP each set, run to top of stairwell and back between each set, back down. PAX decided to stay together for counts to push each other and keep mumblechatter going.

After complete, did BTTW x20 each PAX, peopleā€™s chair x20 each PAX.

Moseyed to rock pile abs grabbed a medium rock. Completed chest press, skullcrushers, curls for the girls, overhead press, ruh rohs.

Mosey back to flag.

Mary: Homer to Marge, Box cutters, low slow flutter, low slow flutter again, American hammers, and a little light yoga/stretching to finish it out.

Announcements: Davis (3-Alarm) birthday coming up

T-Claps (Recognition): All of the guys who did the smoky mountain relay, guys who pushed 3alarm and Wolfie this weekend at spring classic, all volunteers too.

Prayer: Boucherā€™s friend John who lost his dad to cancer

YHC took us out.

39 is the magic number

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YHC came out to be the conductor at Downtown Train after a funfilled weekend celebrating my 39th birthday. The number 39 was in play throughout the workout. UFO pulled lots of PAX in, but 3 HIM showed up to help me wear off the birthday hangover.

FNGs: Nada

Warm Up: SSH x 39, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Moroccan Nightclubs

The Workout:

We moseyed over to the amphitheater for 3 rounds, 6 exercises, 13 reps to total 39 reps of each exercise.

Mixed up some of the ab work along the way to keep things fresh.

First round was Dips, Derkins, Step ups, high plank hold 13 count each PAX, BTTW 13 count each PAX, people’s chair 13 count each PAX.

Second round was Dips, Derkins, Step ups, chillcut plank hold 13 count, BTTW 13 count, people’s chair 13 count.

Third round was Dips, Derkins, Step ups, low slow flutter IC, BTTW 13 count, people’s chair 13 count.

We moseyed over to the rock pile for 3 rounds of exercises with rocks, added an exercise each round. Again 13 of each for a total of 39 was the magic number.

First round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras

Second round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats

Third round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats, bus drivers…to which there was much complaining.

Note: Wild Turkey also let out a thunderous bellow from his bowels during this set…poor Plunger was beside him and downwind…mentions of Bobby Boucher’s absence and possible Tex Mex #2 explosion explaining said absence…

Mosey back to flag

Mary: LBCs x39, American Hammer, Low Slow Flutter, Homer to Marge, Pickle Pounders, a little light stretching.

Announcements: Sign up to volunteer at NC Spring Classic at Bass Lake. See Slack or contact Abe for details.

T-Claps: Plunger for getting back out in the gloom!

Prayer: Davis (3-Alarm), my MIL going through radiation treatments for breast cancer.

YHC took us out.

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Field Trip to West Lake Middle

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Got to Disney a couple min before 05:30. The Fellas were warming up and finishing up their EC’s. I brought my pup Sullivan previously known as PoopEater 2.0 joined the warm up circle and we kicked things off.

Warmup
  • sir fazioā€™s
  • Good mornings
  • Imperial walkers
  • Mtn Climbers
Workout (5 rounds)
  • 16 hang clean jerks
  • 8 goblets
  • 4 burpees with a hop over
  • 1 lap around the track (400m)
Mary
  • dead bugs
  • Boat canoe
  • Pickle pounders
  • LBCā€™s

Announcements

  • Holly Springs Classic is coming up and we are looking for fellow PAX to step up and join the cause. We will be handing out water and helping out in other ways.
  • PoopEater 2.0 was renamed at the end of the workout. His proper name now is BlueSuede

Prayer

  • Pray for Davis.

Hollywood Birthday Party

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FNGs: None

Warm Up: Based on the weather, all PAX headed for the parking deck as soon as 5:30:00 arrived. Warmed up and stretched with Side Straddle Hops, Good Mornings,Ā  Frankenstein’s, and Willy Mays Hays.Ā 

The Workout: PAX tackled a few exercises named after Hollywood classics.

  • First – The Imperial March: Imperial walkers, performed while marching in a circle for the duration of the John Williams classic ‘The Imperial March (Darth Vader’s Theme)”. PAX complained about how long the song was, but not loudly enough to get relief from the Q.
  • Second – Catch Me If You Can: PAX partnered up for a race of sorts. At the sound of ‘GO’, partner one performed five burpees. While partner one performed burpees, partner two attempted to flee as quickly as possible while running backwards. Upon completing the required burpees, partner one sprinted to catch their fleeing partner. Flapjack. Repeato while replacing Burpees with 10 diamond merkins.
  • Third – Field of Dreams: PAX counted off by four, then split to each of the 4 designated ‘bases’. At the sound of ‘GO’, Home plate performed 10 burpees, 1st performed AMRAP merkins; 2nd held a plank; 3rd AMRAP Squats. When homeplate completed the required burpees, they raced down the baseline to first, starting the chain of all stations rotating as they were tagged out. Repeato until all PAX performed burpees.Ā 
  • Round 2 of Catch Me If You Can
  • Round 2 of Field of Dreams, replacing burpees with dips, merkins with derkins, planks with LBCs, squats with Sumo squats
  • Round 3 of Catch Me If You Can – At this point, it became a challenge among PAX to travel further than their partner did. @U.T.I. attempted to gain extra distance on @wildturkey through the use of evasive maneuvers. @wildturkey elected to instead take a shortcut to put a stop to @U.T.I.’s shenanigan’s.Ā 
  • Round 3 of Field of dreams, replacing dips with burpees, derkins with Erkins, LBCs with low-slow-flutter, Sumo Squats with preachers chair.

Ended with a game called Rock Paper Scissors. each PAX measured how many overhead claps they could perform in 20 seconds. They then partnered up to compete in an effort to see who could reach their predetermined number of claps first. In the event of a tie, RPS was played to determine the winner.Ā  After four rounds it was determined that @bestinshow was truly the best-in-show and could have a viable career as a bird if he desired.Ā 

Ended with COT where Q provided doughnut holes for all PAX in celebration of 34 trips around the sun. Nothing makes you want doughnuts like sweaty cardio on a humid morning.Ā 

Mary: None

Announcements: None

Prayer: Davis’s (@davisteitelbaumF3;3Alarm) recovery, @BobbyBoucher’s 2.0 Walt (F3 Bolt) recovery from breathing difficulties yesterday, @Kosher’s mother-in-law recovery from breast cancer.Ā 

nacho

Wild Twerkey and Nacho Cheese

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YHC showed up at the new Purple Cobra site at Jones Park to find Wild Turkey sitting off to the side revving his Jeep….lights pointed down to the area where we thought we might drop our cinderblocks off, but we decided on a different location. Abe had too showed up early to help scout a location for the coupons. Started running low on time before the main event. We ultimately decided to place the blocks behind the short wall on the right hand side of the playground right after the workout was over.

FNGs: None

Warm Up: SSH, Imperial Walkers, Hillbillies, Seal Claps, Overhead Claps, Moroccan Night Clubs

The Workout:

PAX moseyed over to the short wall on the right hand side of the playground. We performed 2 rounds of the following exercises: Derkins, Irkins, Dips, Bulgarian Split Squats. Added Step-ups on the 2nd round on the short wall.

We then went over to the bathroom/facilities area and completed 3 rounds of people’s chair with BTTW, plank holds, and chilcutt planks in between each round of people’s chair.

Next we went over to the rock pile to grab medium-sized rocks. Bobby Boucher picked out one of the biggest rocks I’d ever seen at an AO. Each PAX rotated in between each exercise to make sure we each got a turn with the large rock. Lots of complaining from the PAX during this portion of the ME, some due to the rocks, and some due to Bobby Boucher letting out some extremely wet gas that was dubbed as “Nacho Cheese’ by the PAX. Abe soon chimed in on the smelly fun. The exercises consisted of chest press, overhead press, ruh-rohs, skullcrushers, goblet squats, wonderbras, and curls for the girls.

Finally we went over to the bleachers beside the ball field. We split up into two groups with one group climbing to the top of the bleachers and completing various exercises while the other group stayed at the bottom and did air squats until the first group returned. Exercises at the top consisted of squats, merkins, carolina dry docks, and some weird variation of squats that Wild Turkey was doing that looked like he was trying out for an adult film. We dubbed him as Wild Twerkey during this portion…there are some things that you just can’t unsee….we also mixed in a few different methods of going up and down the bleachers such as bear crawls and crawl bear.

Back to the flag for Mary.

Mary: Popcorn consisting of LBC, WW2, Xs and Os, low slow flutter, alphabet soup spelling out N-A-C-H-O-C-H-E-E-S-E-F-A-R-T-S, Homer to Marge including single leg, and some new exercise that Pumpkin Spice picked up from Peak City – don’t know what it was called but basically like boat canoe with heels up, tap hands on the ground while keeping feet up all the way to 100. That hurt!

Announcements: Town hall at Bass Lake on Feb 28 @7pm

T-Claps (Recognition): All PAX for coming out to support the AO location change. Thanks to guys who helped move the coupons from my truck to their new home at Jones Park. Many hands make light work.

Prayer: Hasselhoff’s great uncle dealing with some heart issues, Kosher’s MIL diagnosed with breast cancer, praise for Kosher’s half sister who was approved for a kidney transplant at UNC. This now puts her on the list so that when she does find a donor match, they can complete the surgery. Bobby Boucher interviewing for potential new job that came out of the blue.

Also a reminder from YHC based on Bobby Boucher’s situation and some personal things that have happened with me lately that some of the best things come from unexpected opportunities. Reminder that God is in control and it’s HIS timing, not yours! Put your trust in Him!

YHC took us out.

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Oh brother, where art thou?

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FNGs: Bellhop (brought to us by Jigglypuff from Carpex)

Warm Up: 0530 rolled around with no sign of Q, so Abe started things off with the warm up. Into was given to the FNG. SSH, Daisy pickers, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Breach took over for the first part of the workout. We moseyed over to the rock pile. Let’s if heavy lifting followed by a bear crawl / push the rock and lunge back.

Next, Woody took us over to the amphitheater where things got a little tense as we squared up with the Crazy Ivan crew. Woody had us do arm and legs including step ups, dips, durkins and People’s Chair. The rounds of burpees on our way back to start.

Mary: Kosher moseyed in for Mary and to face the music. Popcorn Mary to wrap things up.

Announcements: Take care of yourselves out there, we aren’t invincible.

T-Claps (Recognition): PAX for stepping up and leading in turns.

Prayer: Wild Turkeys friend who passed away and his family.

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šŸ«€Mind Body Connection šŸ§ 

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On the ride to Purple Cobra – Huey Lewis & The Newsā€™: Heart And Soul was on the šŸ“»

As I pulled into the parking lot I saw a few PAX forming up so naturally I had to roll the windows down to jam out and šŸ”„Ā up my fellow HIMā€™s

Walking toward everyone it hit me -what a strong message to share for todays workout. Our heart and souls are separate entities co-existing in our 1 and only fleshy suite as I call it. Itā€™s a constant battle and itā€™s a give take realtionship. Balance is šŸ”‘

Warm Up:

warm up – good mornings | hillbillies & imperial walkers | Sir Fazio šŸ’ŖšŸ¼ ā­•ā€™s | Mtn climbers & plank jacks

The Workout:

Moseyed over and grabbed 2Ā šŸŖØ ā€˜s – | 3 rounds (x5): goblet squats | šŸŖØ hops to reverse bear crawls | should press | 4 count run in place to a squat jump

Moseyed to the coupon ā€˜s
coupon hops | Q Sack carry | WW IIā€™s w/ feet in coupon | Farmers carry back and finished with curls for the girls

Abe showed up for COT

Ā Mary: šŸæ

Prayer:Ā U.T.I.ā€™s mother in law | unspoken | 1st Responders and our Military Men & Women