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Soaking it in

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PAX: , , , , , , ,

FNGs: None tonight – a shame given all the shananigans.

Warm Up: Mosey to the corner of the track by the white fence (wishing someone in the pavilion a happy birthday along the way). Circle up for SSH, Daisy Pickers, Windmills, and Hillbillies x10 IC. 5x burpees thrown in since the pax were chatting quite a bit (and justified because Brexit joined us slightly tardy).
The Workout: Mosey to the rock pile as it continues to drizzle on us. Pax were instructed to grab a rock they were comfortable becoming well acquanted with.

Line up each pax at a parking block. 10x IC Curls for the Girls, followed by bearly curling to the other side. At that side we did 10x IC Curls and 15x IC Overhead tricep extensions, then bearly curled back. Repeating this we added 20x Overhead press, 25x Homer to Marge (added because the pax were having far too much fun and because the rain was really coming down on us at this point), and 30x Ruh Roh.

It seemed like we had had enough of the rocks, so we returned those and then moseyed over to the pavilion in the middle of the figuer 8. But that was just a tease of try ground, because we kept moseying right past it over to the pavilion where we did:

15x Alternating left right step ups, Irkins, Derkins, and Dips

10x Alternating left right step ups, Irkins, Derkins, and Dips

5x Alternating left right step ups, Irkins, Derkins, and Dips

 

The rain finally relented, so YHC decided we were allowed under the pavilion at this point. We held People’s Chair and balls to the wall for 30x and then moved into Mary where we were.

Mary:

30x Low slow flutter

30x LBCs

30x Imperial Walkers

20x Diamond Merkins because YHC was too spent to pull off 30 🙁
Announcements:

Run the quay deferment email should be coming out soon
T-Claps (Recognition):

All of the men doing so much to maintain our community during this difficult time. It’s obviously difficult, but it’s so imperative that we keep encouraging one another and allow guys to resume working out in person at the pace that works best for their families. All of us at Thunder were clearly greatly enjoying being able to be back out working out in person.
Prayer:

Unspoken.

Sesame Street Spelling & Combat Moves…Love Sheepdog!

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FNGs:  none

Warm Up:  Turned into Herbert Aikens after seeing two glowing lights in the distance heading my way.  I confirmed EC by Shredder and Martini.  Nice work.  Was not sure how many PAX would be in attendance.  Shredder and I contemplated a few ideas and he promised a nice beat down via pre-blast on Slack.  Numerous vehicles rolled in including one late AO owner that resulted in 10 burpees for the PAX given at the start of Mary. This would be the third (possibly final) time I brought the alphabet list to an AO.  It had been successfully executed earlier in the week at Paradise City and Purple Cobra.  I was confident that the Fuquay PAX had not experienced this workout yet.  Before getting to the newly described Sesame Street spelling workout, I had the PAx jog around the parking lot on a cloudy 54 degree morning.  Circled up by the two shovel flags.  It was Friday and PAX were in a GREAT mood regardless of the recent Wake County announcement.  THAT is why THESE PAX are so special!  Adversity comes their way and they face it head on with a smile.  PAX got busy with the following 10 cc warmup exercises:  good am, Don Quixote, Daisy Pickers, sir Fazio arm circles, seal claps, overhead claps, imperial walkers, hillbillies and 25 SSH.

The Workout:   each PAX received an alphabet card A-Z.  Each letter had a different exercise and a number of reps.  PAX were instructed to spell out their full names.  Time permitting, add their F3 name.  After spelling one letter, PAX would run the distance in the parking lot, length of the bus corridor, and begin the next letter in their name.  Rinse and repeat until full names spelled.  Shredder jumped in after PAX completed their spelling lesson with some awesome arm movements, both blocking and striking.  Memo to all:  I do not think you ever want to F#@^ with Shredder.  Just saying.  Thank you brother for your insights and demonstration.

 

The PAX performed exercises based on the following full names (some did their F3 name too):

 

CRAIG JOSEPH NELSON DAUBER

JESS DANIEL HINES DOVETAIL

EVERETTE SCOTT DANIEL SPRINKLER

JEFFREY THOMAS DUDLEY GUMP

DAVID WARREN CONNOR MARTINI

TODD ROBERT COLE NORM

JOEL MICHAEL GENIESSE SHREDDER

TRAVIS EUGENE CUNDIFF LIPSYNC

 

Mary:  10 burpees due to Dovetail running late; then each PAX called a 10 cc AB exercise.  If my memory serves me right, we did LBCs, Box cutters, Freddie Mercury, Hello Dollies, Left and Right side lifts, low slow flutter and heel taps.

Announcements:  See post re: Wake County new guidance/ordinance.  Be smart.  Be aware of F3 brand/perception.  Look to the greenways and personal property to meet up and carry on the AOs.  New norm for the time being.

T-Claps (Recognition):  THESE PAX at Sheepdog.  You all brought your “A” game.  Great attitude.  Great mumble chatter.

Prayer:  I needed help and Dovetail graciously took us out.  Thank you brother.  Lots of UNSPOKEN.  COVID -19 impact on all of us, our families, our first responders, etc.

 

Keep in contact with each other.  We all know how important F3 (not just the workout) is to all of us.  Get creative.  Keep it alive and keep it safe.

 

A unique 2nd F took place post workout at a Starbucks in a parking lot with lots of separation.

 

Honor to lead men!  -Dauber

COVID Friendly at Mutiny

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We had a good morning at Mutiny/Red October with a total of 9 PAX. Five of them opted for kettlebells at RO while the remaining 4 opted for a boot camp beatdown that was COVID friendly from the size of the groups to the nature of the workout.

It all began with EC featuring LED, Buttermilk and YHC and a slightly modified route.

Once returning to the parking lot we had a few minutes to offer a COVID-friendly greeting and it was game on.

FNGs: None

Warm Up:

Mosey around Club Worx followed by Good Mornings, Windmills, Sir Fazio Arm Circles, Frankensteins, Imperial Walkers, Hillbillies, and SSH.

The Workout:

We moseyed to the rock pile so we could each grab our very own medium-ish sized rock. 3 PAX did an AMRAP exercise utilizing the rock while the 4th PAX ran to the end of the parking lot and back, then the next PAX would run while the other 3 did another exercise…

Round 1: Goblet Squats
Round 2: Curls for the Girls
Round 3: Overhead Press
Round 4: Tricep Extensions
Round 5: Rock Lunges
Round 6: LBC’s (w/rock)
Round 7: Wonder Bra’s
Round 8: Irkins on the picnic tables
Round 9: Dips on the picnic tables
Round 10: Merkins

Rinse and Repeat one time…

We then moseyed to the playground for a mini-circuit of Derkins, Pull-Ups, Leg/Ab Extensions (using the swing), and Step-Ups.

Rinse and repeat one time then it was time for Mary…

Mary:
We started off with some American Hammers while we waited for the RO crew and Dauber then took over. After some chill cut plank work and a couple of yoga stretches, time was up.

Announcements:
Stay tuned to FB and Slack for updates on upcoming events in light of the rapidly changing COVID situation.

T-Claps (Recognition):
Thanks to all who came out for EC and the main event. Let’s continue to encourage each other and hold each other accountable through the next few weeks in light of the pandemic.

Prayer:
Those who are sick with COVID.
That the pandemic will end sooner than later.
For the sanity of parents while kids are out of school for at least the next couple of weeks.

Let’s look out for each other and our neighbors!

Sheepdog – Friday the 13th, 2020

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PAX: , , , , , ,

EC: Mr. Terrific, Shredder
FNGs: none
Warm Up: mozied to the back and Mr. Terrific kicked us off with a traditional style warm-up including everyone’s favorites; Good Mornings, Daisy Pickers, SSH, HB, IW, and Goofballs.
The Workout: worked on a little rooting. Then mozied to the side of the school and traveled with some front hand jabs, reverse punch combos, then lunges, followed by front hand jab, reverse punch, knee strike combos. Mozied to the front and climbs a grueling mountain of pain. Box jumps, erkins, dips, prisoner squats, and LBCs. Started with a set of 1, then 2, up to 10. Started to come back down and was running short on time. Lipsync threw out an idea that turned into finishing with a set of 22 in honor of Breach’s focus on veteran suicide awareness. Pax was pretty spent at this point.
Mary: mozied to the side for Have a Nice Day. Earned it!
Announcements: see Slack Channel.
T-Claps (Recognition):
Prayer: YHC took us out.

Did someone say…Do a Movie?

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I pulled in at Honeycutt Park at what I thought was 5:20. At least 7 vehicles in the parking lot. Noticed shovel flag already planted. I quickly looked at my watch to see if I was late. Pumps had texted me just as I arrived and asked: Is everybody running? Evidently…EC was in play with what appeared to be 6 vehicles. I was relived since I had the Q. I would not live it down being the Q and late.

EC: H1N1, LED, Fonzie, Butter Milk, HOA, Fedex

FNG: Chris (H.O.A) Welcome

Warm Up: As we struck off for a mosey a lap around the club work a truck pulled in HOT. Could not tell who it was. . Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

We separate into Munity & Red October. Duaber had the Q at Red October and LED joined him.

 

The Workout: Moseyed to the rock pile and YHC advised to get a smedium rock. Rock would be traveling with you. Over to the soccer field where the following took place:

IC 20-Curls for The Girls, John Q to middle of field, 15-Merkins, Sprint back to start, 20-Tricep Extensions and sprint to middle of field, 15-hold Plank alternating rock taps, sprint to start, 20-Squats sprint to middle, 15- Merkins sprint back to start. This was a 3 rounder.

Moseyed to parking lot where we lunged with rock to middle of parking lot island, bear crawl with rock back to start. Repeato

Next PAX laid on our backs and formed a Train (every white line). Hold 6” while rock is above your head IC PAX would run in between start to finish with rock. We went through both sides of lot. IC various core exercises, hold rock 90 degrees, WWI. Dropped rocks for curb to curd work exercises. Merkins, Derkins and Erkins on my count. Returned rocks to rock pile. Lined up on curb for dips IC. Returned to parking lot area and bear crawled to every white line, Merkins from 1-6. Noticed Dauber was ready for Mary. Moseyed to tennis courts.

Mary: Dauber took Mary with several core exercises and ended up with some good stretching.

Announcements: Saturday F-V has walk at Noon starting at Mineral Springs. 1 Free beer at the end of walk. Dauber is putting together movie night (DO A MOVIE). Info to follow. Check Slack & Facebook

T-Claps (Recognition) to Butter Milk for bringing new FNG & for all those guys who got up early to put in the miles.

Prayer: Dauber sister involved in an MVC. Keep her in prayer. Fedex, wifes Mom, Health Issues. Wife is flying out. Pray for travel mercies and safety. Unspoken

After prayer it was brought to our attention that Norm was the reckless driver. 5-Burpees OYO!

It was an honor to lead! I appreciate the opportunity. Sprinkler

Lots of 20s at Thunder

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FNGs: None

Warm Up:  Planted flag after meeting LipSync in the parking lot.  He has HC’d in his famous way on FB after my pre-blast targeted PAX who had fart sacked or was pondering doubling-down in the evening.  He ran a mile before meeting us at the flag.  Fanny Pack showed up and was ready to get to work after having a tough day at work.  Mental note made to bring the heat.  Rams strolled in with shoe laces that needed more tying after I told him we would be running around the soccer pitch.  It was getting close to 7PM and no sign of Pikachu had HC’d.  With 30 seconds to spare, Pikachu strolled in with two housemates, Jobs and Doogie.  He convinced them to come out after telling them I had worked out earlier this morning and I was over 50 years old.  Gorgeous night with temps in the high 50’s.  Love wearing shorts in February.  As the clock struck 1900, we were off in a nice mosey around the pitch to the amphitheater.  Mumble chatter was great.  The PAX were ready.   20 reps or in cadence were the trend identified by clever PAX after completing 20 SSH, 20 Daisy pickers and 20 Don Quixotes.  More 20’s with seal claps, overhead claps and sir Fazio arm circles (F/B).

The Workout: Took advantage of the offerings at the amphitheater and conducted 20 ic BTTW, 20 People’s Chair, 20 merkins, 20 step ups (L/R), 20 hanging over the edge WWIIs, 20 monkey humpers.  Added 20 shoulder taps and 20 squats.  Took a rest on the mosey to the path and began an Indian run to the rock pile.  PAX were asked to grab a rock they would be comfortable doing multiple reps.  Some rocks were bigger than others.  Gathered in the parking lot, each PAX found a parking space and got ready for the high tempo rock workout.  First exercise – a PAX favorite, 10 curls for the ladies.  Drop rock.  Hit the parking space curb with 10 step ups in cadence.  Back to the rock.  10 Overhead presses.  Back to the curb. 10-step ups ic.  Back to the rock for 10 rut-rows.  Hmmm, back to the curb for step-ups.  Back to the rock for bus drivers.  Changed things up and had PAX execute 10 erkins from the curb.  Back to the rocks for Ground Pounders.  I was reminded they do not count if you don’t hit the ground.  Set the rock aside and had PAX do build a bears with a merkin on each side of the curb.  Called an audible and had PAX get on their six with rock on their chest.  This is where I really challenged the PAX with continuous arm/chest movements with the rock.  Lats would be tested.  The following exercises were completed:  10 chest presses, 10 bent arm or straight arm curls, rock above chest for 20 ic with feet 6 inches off ground.  Rinse and repeat three times.  FUN.  On the last repeato, added a 45 degree for extra credit.  On our feet and had PAX John Cusack to the far end of the parking lot.  Set the rock down for 20 toe taps ic, followed by 20 Simbas.  Arms were burning.  Demonstrated the plank slap rock exercise and executed 20 of them.  Had PAX push their rock a few spaces.  Love the smell of rock on pavement. Executed 10 rock up and over on each side of shoulder.   Added 20 goblet squats.  Checked the watch and noticed we had less than 11 minutes left.  Time flies when you are having fun.  Our inner kids came out as we returned the rocks seeing who could get the most sparks.  Tie between Pikachu and Dauber IMO.  Line up on the path and mosey to the tennis courts for Mary.

Mary:  Congratulated PAX for a giving 100% during the workout.  While executing yoga moves, downward dog and pigeon, Dauber talked about the week and how we could be better men at home, at work, etc.  Spent a lot of time on the right side to the chagrin of the PAX and switched it up to the other side.  More stretching and more discussion/thoughts shared.

Announcements:  See Slack and FB; lots of great things happening with 3rd F.  See calendar.  Sign up on Q sheet.  Service at Hope for Forceps son.

T-Claps (Recognition):  Huge kudos for Rams’ new look, he’s lost 70 pounds via intermittent fasting, better eating, and exercise!  Also, great job Pikachu getting housemates out and supporting Jobs throughout the workout.

Prayer:  Unspoken, Victims in Milwaukee, Forceps & Family.  Dauber took us out.  Honored leading you men in the gloom.

 

2nd F at Blackdog Bottle

A Pirate’s Life at Mutiny; Zamboni Goalie #90; Welcome Armpit!

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FNGs: Welcome FNG Dave Mack, aka Armpit, also known as Doug in some parts.  A career USAF veteran, a fan of Ohio State too.  Gave him disclaimers.  Thanks R-22 for bringing him out!

Warm Up:  Had all 16 PAX run around the gym and circle up in the half circle for the following warmup exercises on this 47 degree clear day:  25 SSH, 10 Don Quixotes, 10 Daisy Pickers, 10 Sir Fazio (F/R), 10 Seal Claps, 10 O/H claps.

The Workout:  PAX split up into two workouts, kettle bell or boot camp.  YHC was inspired by a recent beat down by our very own Pirate, POTS.  Rather than sandbags, we opted for Rocks.  Minnesota was MIA although LipSync tried finding it with his 40,000 lumen headlamp!  Karaoke / jog to the rock pile.  Grab a medium sized rock.  Line up in a straight line on the soccer pitch.  Dauber called out 10 or so rock exercises (20 count or 10 cadence count).  After completing one exercise, PAX dropped their rock and jogged backwards about halfway (some think it was more like 3/4).  5 merkins.  Jog back to their rock.  The exercises included:  Curls for the girls, rut-rows, O/H press, triceps curl, toe taps, bus drivers, SIMBAS, goblet squats, plank hold slap rocks, ground pounders.  Move to the cement sidewalk.  On your six.  Chest presses (multiple).  With rock above chest, hold 6 inches (20 cc), still holding rock, 10 chest presses, still holding rock, 45 degrees on legs (20 cc), 10 chest presses, still holding rock, legs 90 deg (20 cc), 10 chest presses, still holding rock, 6 inches legs off ground.  Arms burning.  Recover.  20 LBCs.  Good ams.  Return rocks to the pile.  Saw some sparks!  Toe taps on the curb.  Bear crawl to an island.  Frankensteins. Open doors for our hips.  Mosey to the wall.  Great mumble chatter re: emergency goalie, #90, Canes hockey game.  Look it up – amazing story!  At the wall, 15 cc BTTW, 15 cc People’s Chair; Runner’s Stretches against the wall.

 

Mary:  Joined LED and Red October PAX on the tennis courts.  Lots of ab work including pickle pounders, home to marge, LBCs, hello freakin’ dollies, etc.

Announcements:  Saturday service for Jon (Forceps’s kid) – Hope (Apex), 12-2; New updated Q sheet (sign up for every AO in SW)

T-Claps (Recognition):  EC guys; All PAX contributing to a great cause!

Prayer:  First responders, Military, Injured PAX, Relationships at home, Forceps and his family; LED took us out.

2nd F – Panera Bread to follow.

An honor leading you men in the gloom!  Love you guys!  -Dauber

 

Like a Box of Chocolates

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FNGs: None

Warm Up:  Seven PAX showed up after a pre-blast of sweets and sweat.   Jog around parking deck; circle up by chair and mystery Valentine’s Day heart shaped box and executed the following exercises:  25 SSH, 10 Daisy pickers, 10 Don Quixotes, 10 O/H claps, 10 seal claps.

The Workout:  PAX counted off and then paired up.  Dauber went solo with an odd number of PAX.  Each PAX went to the box of “chocolates “ and pulled out a card.  15 Cards total.  Two exercises on each card:  an exercise for KB and another one.  Lots of mumble-chatter initially but it soon quieted down.  High-tempo workout for sure – everyone kept moving the entire time.

 

Mary:  No time left on the clock for her.

Announcements:  ATT run, need support with water via bike (see Slack)

T-Claps (Recognition):  First timers to Crazy Ivan (Snap?, Sassy, Noah’s Ark and LipSync)

Prayer:  Raising up Forcep, his family, his son.

2ndF at Harvest Moon

 

An honor to lead. -Dauber

There’s always one

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FNGs:none
Warm Up:SSH,windmills, good mornings, fazio arm circles, imperial walkers, frankensteins all in cadence. 5 late arrival burpees.
The Workout: broke off in two groups as Banana seat lead the red October AO.
mutiny began by using the bleachers to do 15 dips with 20sec IC pulse. 15 wrk is with 20 sec low position hold.  15 seeking.  Mosey to end of track where we ran up the hill backwards, ran back down and did ascending monkey squats to 7.  Mosey to concession stand.  Paired up and P1 did 10 London bridge  while P2 did squats. X 2. Moved to curb and P1 did 15 Mike Tyson’s while P2 did reverse lunges. Repeat dropping reps to 7. Mosey to tennis courts did 4 corners shuffling from corner to corner. At 1st corner 10 calf raises, 2nd corner 10 calf raises 20 SSH. 3rd corner the previous 2 and 30 prisoner squats, 4th corner previous 3 and 20 shoulder taps in cadance.  During this exercise mumble chatter was heard that “there is always one”.  I assumed that was directed me.  Glad to be that someone.
Mary: started Mary going around circle and each pax picking an exercise and 10 count.  Wondering where Red October was we went on search party and found them on other side of concession stand.  Joined up and with 1 minute left did AMRAP burpees.
Announcements: 5:00 AO Prison Yard at the new hilltop need more park At clubhouse. There will be toys. Address will be in post.
T-Claps (Recognition):
Prayer: Frams wife and baby, sprinklers mom and family

Frosty Foursome (+7)

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At least 6 for EC, pax of 11 for a frosty AO led by Yosemite, Norm, Dovetail, and Shredder. A foursome first? Dovetail had said the night prior that coordination wasn’t necessary as he bet nobody was doing the same thing he was. Well, overlap occurred. But it was a good time nonetheless.

Warm Up

Yosemite led warm-up and the first section of the main thing, starting with a Mosey with butt kickers and high knees mixed in, followed by a generous helping of SSH, windmills, Daisy pickers, and Sir Fazzio arm circles.

The Workout:

11s with Bonnie Blair’s and wall sit seal claps to the front and up.

Norm then took over with:
Partner 100s – Erkins, Derkins, Dips. One partner racks up reps while the other runs the track

Dovetail took the next 10 mins:
12-9-6-3 Quick-HIIT with 3 levels
Wall-sit kicks (alternating legs)
Clap merkins OR Hand raise Merkin OR merkin
Butterfly situps OR big boy situps OR LBC in cadence
Box jump overs OR box jumps OR step-ups
Derkin walk on one wall, erkin walk on the other, with frog jumps between (only did this once for the sake of time)

Combatives

Shredder led this section with the concept of trap-and-attack, defending against an attacker who has planted one hand near the throat, the other hand readying a haymaker. Talked about also using the surrounding environment as a weapon.

Mary:
No time, mixed into the thang anyway.

Prayer:

Mr Terrific’s dad’s upcoming surgery
Shredder’s co-worker Danielle – single mom, cancer, daughter in hospital with mental health issues
Ole Beater’s “snip-snip” surgery