25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.
We ended with prayer as always.
Thanks for allowing me to lead.
BS out!
19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.
EC: UTI, Maybelline, Nemo, Fanny Pack, YHC
ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC
Today’s theme: 56 in recognition of my 56th bday.
Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings
Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.
In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56
Indian run to carpool drop-off circle.
Indian run, split into two groups, back to turf center circle.
Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.
I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!
Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.
Prayer: unspoken
TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!
FNGs: Nope
Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
The Workout:
Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
then switch.
After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.
Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.
Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.
This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
1st group was won by 187 hanging for just over a minute.
2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.
So your challenge rankings looked like this.
1. Hardy
T2. Warbucks – 187
4. Pikachu
T5. All other challengers
Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.
Mosey back to the flag.
Mary:
25 Pickle pounders
Announcements:
Check social media
T-Claps (Recognition):
Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.
Prayer:
Florence’s wife job hunt.
Multiple cancer diagnosis
Injured PAX
YHC took us out
FNGs: none, but lots of new riders to VC. Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed.
Warm Up: oyo
The Workout: see pic. Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going.
Mary: on tennis courts, good evenings, static stretches, Frankensteins
Announcements: see FB, Slack; 5K runs, bed build
T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck. Nice job Captain. And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring. Luckily her house was on the route and she was at home.
Prayer: Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.
Pledge of Allegiance
Honored to lead. -Dauber
FNGs: NO SIR
Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers
The Workout: ULTIMATE! We were down in the pit across from Womble. Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice. Repeated big plays by these PAX. Overall though this was a great game that was very equally matched. Who won!? I don’t remember the specifics but I feel like we all won really.
Mary: NO SIR
Announcements:
T-Claps (Recognition):
Prayer: Unspoken, YHC took us out
FNGs: None. welcome back kotter – KOSHER! Great to have you back in the gloom
Warm Up: Circled up after a bunch of PAX ran 2 miles EC in the rain. Thanks for picking up the six men. Began with 20 SSH, daisy pickers, sir fazio (F/R), seal claps, overhead claps, Don Quixote, and Imperial Walkers. Gave PAX an overview of the workout and we were off to library hill, not the parking garage.
The Workout: Ran down library hill. SAFETY Point: only one PAX had a head lamp. Completely poor leadership on YHC. Thank you Lipsync for lighting the way. Stopped at the stop sign/fire hydrant and cranked out 10 squats. Proceeded down the road until we reached the cross walk. 5 burpees OYO. Mumble chatter had continued from the warm-up….something about would this be a running boot camp? From Dauber? PPPLEASE! Back to the fire hydrant for 10 merkins. What goes down must come up? Heading back up library hill. At the top, conducted 10 star jumps. Off to the rock pile. Asked PAX to get a medium rock. Size does matter. 11/13 rocks were fine. Other two…I think they were replaced for bigger ones. Lined up near sidewalk until a car was spotted and we moved again on to the sidewalk. Once again, better leadership was needed by me. We did A LOT of exercises with the rocks in cadence mostly. Exercises included, curls for the girls, tricep extensions, slap rock, toe taps, rut-rows, wonder bras, upright rows, squats, overhead press, ground pounders, bus drivers, etc. From our six, more rock exercises including nipplers, straight arm curl, 6 inches with rock above chest, box cutters, etc. Returned the rocks. Thanks again to Lipsync for lighting our way. Off to the amphitheater wall by library. All PAX participated in 10 count BTTW or people’s chair rotating between the two exercises. Running out of time head to flag for Mary.
Mary: American hammers, box cutters, protractors (some trouble with math due to Dauber’s public education), H2M, six inches, etc. Finished with some yoga including DD, chair, pigeon…
Announcements: Build a bed; Run for HSPD/officer in need; see Slack/FB.
T-Claps (Recognition): Fundraising for Brandon Rizzuti (and his mom) for the purchase of a new chair and local company gift cards! T-claps to those who organized (Lipsync) and everyone who donated bottles and all PAX who purchased raffle tickets. Good luck everyone.
Prayer: Thank you Norm for leading us out in prayer today. Prayers for India, injured PAX – including PAX who was in a bike accident, Deuce’s surgery, first responders, for our country, Unspoken….
Finished with the Pledge of Allegiance to the flag. I saw this at AGS by Full House. I love this idea. Encourage other Qs to incorporate in their workouts.
Honored to lead!
Thank you to Quiver for asking PAX with RESPECT to lead DT in the month of May.
EC: Dawgpound, Emeril, Yoshi, Dumbo, Shredder, Lipstick, Yogurt, Big Ditch, Norm,
FNGs: Nope
Warm Up:
Ran around the parking lot and circled up.
Will the Pax bounce I did a terrible job explaining the main event.
We did some other warm up excessive. Everyone felt froggy.
The Workout:
At each light pole was a stop. 2 x 36# and 2 x 22# kettlebells where carried to each pole and back to the start. The Pax was doing build them up suicides. This means at Pole 1 they did Break Dancers (Side kicks). At the start they only did break dancers. At Pole 2 they did 5 Prisoner Squat Get Up Squat Jumps. At the start line they did 3 break dancers and 5 Prisoner Squat Get Up Squat Jumps. We kept going until we learned how to defend ourselves.
Exercises:
Pole 1: 3 Break Dancers
Pole 2: 5 Prisoner Squat Get Up Squat Jumps
Pole 3: 10 Carolina Dry Docks
Pole 4: 20 in cadence LBCs
Mary:
Modified Onnit 6 minute abs
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Situps
Bicycle
Russian Twist
Bowl
Announcements:
T-Claps (Recognition):
Prayer:
Martini
Yogurt’s Mom
During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while. I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to. Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight. It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance). I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post. Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while. Sometimes a little encouragement can go a long way.
FNGs: none today
Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins
The Workout: standard U-Turn in reverse (6mi option or 3mi option). By far an easier route than standard U-Turn due to less hills/elevation.
Mary: ran outta time
Announcements: congrats to Sprinkler’s son graduating high-school! Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs. Bed build June 12th. May challenge continues…
T-Claps (Recognition): Picking up the 6 as always
Prayer: 11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX
9 Jedi’s showed up at Millennium Falcon Park for some Star Wars fun.
FNGs: These aren’t the FNGs you are looking for.
Warm Up:
Lap around the parking lot and circled up for:
SSH x20
Tatooine night clubs
Jar Jar Binks (goofball)
Yoda Humpers: Did you know? Yoda was almost played by a monkey.
Imperial Squat Walker
The Workout:
Bataan Imperial Death March
Split into 2 groups and run around block for a Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.
7’s- death star jumps / Skywalker merkins (hand release – luke’s missing hand) with an increasing burpee halfway across the parking lot.
Land speeders – aka wheelbarrow suicides – start at island and move forward 1 parking space line, do a derkin and reverse back. switch as needed (increasing burpee at switch). Each partner went 3 space for 2 rounds
Next up, over to the playground. Pax formed 3 man groups for 3 rounds of with 1st exercise being the counter:
1: burpee pull-ups x5, lunges, knee tucks on swings
2: hanging knee tucks x10, lunges, knee tucks on swings
3: 20 count hang, lunges, knee tucks on swings
Over to the Jedi temple (aka picnic table).
Staying in 3 man groups, partner 1 ran around the parking lot while other 2 do box jumps/step ups and dips. 2 rounds were completed.
Mary:
Alphabet abs
Jakku hammers
LBCs
Have a nice day
Announcements:
SHiP build moved to 6/12. Sign up!
T-Claps (Recognition):
A good showing at the Nest this AM. Way to show up!
Dawgpound on his 4 year F3 anniversary
Prayer:
Dauber safe travels, LED’s 40th b-day, injured and absent PAX
33 Pax showed up for Ultimate under the Ting lights. 2 FNGs and several Kotters.
FNGs:
Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)
MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).
Warm Up:
Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.
The Workout:
Pax counted off by 4 and split into two teams. 1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee. Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps. The scoring team called out the penalty exercise, which both teams partook.
Mary:
A couple more Good Mornings to stretch us out.
Announcements: 2nd F Panera, May Challange, Bed Builds.
T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).
Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!
