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Winter heat wave

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FNGs:none
Warm Up: SSH, good mornings, imperial walkers, static stretches.
The Workout: Split up and 9 pax went towards playground.  In parking lot, did 2 broad jumps, 4 lunges, and 8 frog jumps until reaching the round about.

Did 3 sets of “chippers”  in groups of 3, 2-pax did merkins to 20 while the third chipped away at 109 burpees.  This was audibled to 50.
2nd chiller was 2 pax do patty cake planks to 20 while 3rd chips away at 100 plank jacks in cadence.

3rd chipper was 2pax on squats to 20 while 3rd pax did reverse lt Dans (lunge lunges squat.)

to rock pile for colt 45s, tricep and curl flavors. Rut rows, standing twists and circle of rock.

met up with red October for Mary

Mary: LBC’s, protractor at 15,45,90 and back down. Box cutters, homer to marge.

Announcements: Mamas house 3rd f Jan 25th in morning. Time to be set shortly. Travis Manion event Feb 7th
Prayer:Custody requests, health, Frams soon to be baby and wife,unspoken

21 at U-turn! Be SAFE!

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FNGs:   My car was on auto pilot and almost turned into Target enroute to Starbucks.  Second time this week I went to an old AO site.  Luckily, I remembered we were meeting at Panera Bread.  Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn.  Expected a handful of PAX to show up.  Blown away by the number who PAX who came out to run in this incredible, January weather!  (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.

Warm Up:  I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces.  I grabbed my phone and started recording for name-o-rama after we sounded off.  Made some announcements and prayer requests (see below) and got into the warm-up.  20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.

The Workout:   Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest.  I emphasized safety highlighting the route and the rules of the road for the first-timers.  I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six.  Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run.  Shout out to Dawgpound who alerted me two PAX who took off running before circling up.  I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout.  Thanks Pablo for your help keeping Emeril safe.
PAX:   May I suggest checking in with the Q prior to taking off running in the future.

During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder).  Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.

Mary:  None

Announcements:  Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS.  Invest in a head lamp or light vest – could save your life.

 

T-Claps (Recognition):  Martini – EC and 5/6 mile long run.  (AND GP afterwards). Killed it today

Prayer:  Thank you Shredder for taking us in (out) leading us in prayer.

F2 at Panera Bread with all PAX accounted for.  An honor to lead, thank you Sham Wow for the opportunity. – Dauber

Pilot AO “Prison Yard”

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Pax of 6 got stronger at a Prison Yard style workout where it was just about the beatdown

LED, Fonzie, FedEx, Double D, Fram and Breach on the Q

Warm Up: Run to the end of the driveway and circle up for some stealth 22 counts of SSH, Good Mornings, and Frankensteins

The Workout: A workout with six stations, 2 mins of work and 30 seconds of rest between each set to rotate 2 rounds

Station 1 Weight Plates- Round 1 shoulder shrugs- Round 2 Front Arm Raises

Station 2 Pain Sticks- Round 1 Overhead Press- Round 2 Curls for the Girls

Station 3 Fire Hose- Round 1 Overhead Pulls- Round 2 Front arm pulls

Station 4 Battle Ropes- Round 1 Waves- Round 2 Double arm slams

Station 5 Med Ball- Round one slams- Round 2 Squat Throws

Station 6 Tires Round 1 Flips- Round 2 Dead Lifts

Mary: 2 minutes of LBC’s

Announcements: First Friday at Bombshell benefitting the Travis Manion Foundation, 1 dollar from every glass sold and 10% of total sales go to the foundation, let’s pack the place

T-Claps (Recognition): None

Prayer: Focus on the positives and around you, not the negatives, it’s too easy to fall back and let bad things bring you down

Mutiny/Red October

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7 pax for EC

FNGs:Yeti(Chris Zerkel) Iceman Jester (Malaki Zerkel)
Warm Up:SSH, good mornings, Daisy pickers, arm stretches, 10 merkins
The Workout:split 4 for red October 15 for ultimate.

15 count of following. Single arm bent over rows, hot potato, halo around body, figure 8 between legs, reverse lunges each leg, side lunges, goblet squat with 15 count pulse at end. 10-Snatch and press each arm.

7’s wonder bra and slow merkins

repeat 1st group of exercises adding 30 IC chest press, Russian twists, and side bends.

Mary:none
Announcements: q swap. Hit up cart AO’s to support SW pax.
T-Claps (Recognition):
Prayer: family surgeries this week. Military in Iran, Australia

3 Year Mixed Bag

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Drove in to see Pablo doing a solo EC run before the workout, nicely done!

FNGs: Nope

3 Years ago on this day, Tonka picked me up and treated me to a workout Q’d by none other than Midget at Disney.  It sucked.  I did every rep of the first set and was quite proud of myself, until I realized we were 10 minutes in to a 45 minute workout and I was quite done.  Sometime in the next 15 minutes as we were doing repeats on the stairs, Midget tapped me on the shoulder and told me to just wait at the top for everyone.  I think he was afraid I was going to fall out and hurt myself going up/down the stairs.  I also think he was right to be afraid of that.

It’s been a great 3 years.  One of my fond memories was training for my first HSHM.  That year, we did hill repeats & track workouts on alternating Wednesdays (“Speed Racer” was the AO) led by Pilgrim, Bernie, and Wrangler.  As a little homage, I brought out one of those workouts for this morning.

The Workout:

There was a lot going on this morning.  The Fritter Goobers + POTS went on a Ruck.  Not sure how far they went.  At some point they stopped for refreshments.  I’ll let them tell that story.

Double D was hoping for just miles, so Mookie mapped out a nice 4-5 mile route for him and he took off solo.

Forceps missed his alarm, but made it for COT & 2ndF 🙂

The rest of us did hill repeats on Stinson.  Starting at the bottom of the hill stop sign:

  • Run hard to Ivan parking lot; recover back to stop sign
  • Run hard to Cletus parking lot; recover back to stop sign
  • Run hard to Grigsby stop sign; recover back
  • Hard to Grigsby; recover
  • Hard to Cletus; recover
  • Hard to Ivan; recover

If you did the whole thing, it was right at 6 miles.

Mary: Pfft
Announcements:

Awesome COT after the run.  One of the best I’ve ever been at.   Too often it’s just “name / age / f3 name; quick announcement; let’s go”.  This morning we actually talked a bit about what we’re doing and why.  I really appreciated the time.
T-Claps (Recognition):  Oboe was a man on a mission this morning.  Awesome job beating down those hills.
Prayer: Running the hills made me think of a Pax I haven’t seen in a long time who used to be out there for these workouts — Princess Cut.  I know life hit him pretty hard for a while.  I wasn’t close enough with him to be there to help, but I know I miss him out in the gloom.  It made me appreciate what we’re doing with the Shield Lock even more.

Thanks for a great 3 years men, looking forward to the next 3.

Throwback Day One – Baby Come Back

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Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.

FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline

  1. Combo exercises included: step-ups and irkins, wide merkins and plank jacks, rinse, repeat
  2. Quarterback / receiver drills while other PAX were in line doing planks, squats, high knees
  3. Two Rock Shakur: Colt 45s and Tricep Extensions
  4. Split in to two groups. Bear Crawl around circle drive holding Baby from the inside and passing to the next PAX to reach the outside circle
  5. Mosey to playground: Split in to 4 groups for pull up, swing planks, and a game of Hot Potato
  6. Two Rock Shakur repeat

Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer

2nd F at Starbucks!

 

Virgin Q Fram

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FNGs:none
Warm Up: tagged up with Dauber for warm ups and Mary.

Side straddle hop

Hill billies

Imperial March

Toy soldier

Daisy pickers

hops – forward/backward/side to side

Quad stretch

Hamstring stretch

The Workout:

Carry bags to parking lot)

Exercises: 5 sets

Walk with Down Blocks and spin(wrestling move)

Every line one hand third line double with spin.

Sprint back to partner

Partner hold bags OYO exercise on their way. Bags don’t touch the ground.

Set 2 exercises: (sets TBD)

Sand bag exercises (reps 6-12)

> tricep press

> upright rows

> squats

> calf raises

(Repeat)

> one arm curls

> lawnmowers (palm back/palm in)

> sand bag swings

> grip and hold (grab sand 2nd time)

(Repeat)

> shoulder press

> one arm shoulder press

> 2 arm straight raises

> straight arm holds (bottom/side)

(Repeat)

Mary: box cutters, Freddie Mercury’s, down dog pigeon pose.
Announcements:
T-Claps (Recognition):
Prayer:pax injuries, fedex friends surgery,  Sargent  pepper,

Cletus gets a UTI (╬ ಠ益ಠ)

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It’s been a spell since Yogurt EH’d me for this Q.  I want to thank him for bringing me this opportunity.  I’m again very humbled by the turnout today.  Whether it was for me specifically or Cletus was just the place you wanted to spend your Friday in the gloom – I thank you.  So close to Christmas with all of the things I know we collectively have going on, it is awesome to share the morning with you guys.  I feel humbled to have been the Q this morning and to witness it.  I hope you got your money’s worth.  The year isnt over yet!!!  SYITG <3 UTI

EC: Nemo, Mookie, 187, Pikachu, Redenbacher, LED, Maybelline

YHC hit the olde snooze button this morning and barely made EC.  In fact, I was late.  I chalked up nearly 2 miles in the time allowed and barely got to see any of the HIM that actually made it out there on time.  Good work PAX!

FNGs: No Sir

Warm Up:

  • Mozy from the flag to the lot formerly known as the Ivan lot
  • SSH ~25 IC
  • Hillbillies 14 IC
  • Imperial Walkers (In Honor of Star Wars) 14 IC
  • Daisy Pickers – 14 IC
  • Fozio Arm Circles – 14 Forward 14 Back, IC

The Workout:

Thing 1

  • Groups of 5ish PAX line up in Indian Run formation.  Move to Bear Crawl position.  Indian Bear Crawl to mid lot and Jailbreak.  5 burpees.  Assume formation again and return to other side in exact same way.
  • Repeato 1x

Thing 2

  • Mozy to Amphitheater.
  • Dips, Erkins, Derkins – 20 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
  • Dips, Erkins, Derkins – 15 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
  • Dips, Erkins, Derkins – 10 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch

Thing 3

  • Mozy to hand rail near baseball fields
  • Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 20 and Switch
  • Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 10 and Switch
  • Return to the flag

Mary:

  • Dying Cockroach 14 IC
  • Box Cutters 14 IC
  • Homer to Marge – 14 IC
  • Pickle Pounders – ~10? IC – Time caught us

Announcements:

  • 24hr Run Supporting Healing Transitions this weekend – Sat 3pm to Sun 3pm
  • AGS needs a Q – Mookie is suggesting that instead of AGS, make the 24hr run your target
  • Good things coming from 3rd F
  • Call out from DoubleD to take 3rd F seriously – it has an impact on your life and its ok to miss 1st F to make 3rd F a bigger part of your life.
  • Get up with Pikachu about the Emergency contact registry (esp Site Qs so you know how to access it quickly)
  • Be on the lookout for some emergency response training.  Good session in 2019 with the Holly Springs FD

T-Claps (Recognition):

  • The PAX that kept compressions going for Sgt Pepper.  They saved his life an made sure the EMS team had a patient when they arrived.  Way to be!

Prayer:

  • SlideRule and family – new baby TBN (to be named)
  • Sharapova and family – new baby
  • Sgt Pepper and family – suffered a heart attack during a workout
  • Safe travels to all this weekend if you are heading out – be safe

Great 2nd F at Harvest Moon today guys!

Monday mutiny

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FNGs:none
Warm Up:SSH, imperial walkers, SSH, hillbillies, SSH, mountain climbers, leg stretch he’s, arm stretches, fazio arm circles
The Workout:Fedex led 4 pax while 4 stayed at red October. 10- hot potato IC, 10-around the body IC, 10-Figure 8 IC, 10 Swings, 10-triceps IC, 20 -presses, 10- standing be rows and 10- bent over rows. 10- tricep rows. 10-go let squats, 10- each side suitcase deadlifts, 10- each leg single leg deadlifts, 10-squat curls IC. 10-sit-up press, 10- merkin/squat /curl combos, 10 American hammers, 10 side bends.  Rinse and repeat
Mary: derkins, irkins , LSF, LBCs, homer to marge, pickle pounders
Announcements: shield lock, throw back week next week. Possum trot closed Christmas unless a volunteer to q. Oak wood 24 donations and auction
T-Claps (Recognition):
Prayer: injured pax, Fumunga, unspoken.

R22 spotting at Mutiny

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10 HIMs posted at Honeycutt this morning  – 4 HIMs showed up to Mutiny; 6 for Red October. 

YHC led the PAX in the warm up, Dauber ran COT.

FNGs: None, but some dude named R22 showed up in the Gloom again  – great to see you brother.

 Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Emperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose

The Workout

Mosey to the picnic area: 1 set of 10’s Merkins, Derkins, Erkins, Dips

Rock Pile. Rotate around rocks between sets.

  • 2 sets of 20’s – Curls for the girls
  • 2 sets of 20’s  – Overhead Overhead Tri-press
  • 2 sets of 10 x 3 ct – Ground Pounders
  • 2 sets of 10 x 3 ct  – Bus Drivers
  • 2 sets of 10 x 3 ct – Rutrows
  • 4 sets of 10 x 3 ct – Standard Bench Press
  • 1 set each of 10 x 3 ct Windshield Wipers, 6 inches, Box Cutters, and Low Slow Flutter

PAX pair up:

2 sets of alternate weighted plank hold while other runs 30 yards

2 sets of weighted crab hold while other runs 30 yards

2 sets of 10 x 3 ct Step Ups and Star Jumps in rapid succession

1 set of 10’s Merkins, Derkins, Erkins, Dips

Mosey back to COT to meet up with the rest of the PAX. 

PAX did 10 Merkins, 10 3 ct Mountain Climbers and 10 3 ct Plank Jacks till Dauber’s group finished up

Dauber led the group in 20 LBCs and  10 American Hammers

Announcements:  Christmas Party this coming weekend (Sign up online)

T-Claps :  For all the HIMs that posted EC this morning and for those who participated in Frosty CSAUP this weekend.

Prayer:  HIMs that are dealing with injuries, all those who experience depression and sadness during the holiday.  Encouragement to reach out to someone you haven’t heard from in a while.

Dauber took us out.