What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..
Prays encompassed some respectful silence….
Thank You Men, it was my true honor to lead such a special AO.
(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))
Squatter from Carpex, formerly of Southwake, decided to take his destiny by the horns and control the way in which he earned his fritter. Keeping with the saying #frittersainteasy, he brought a beat down to Disney that was inspired by Walt Disney’s four C’s and the number 7.
EC: Squatter, Pablo, 187, Emeril, Dumbo, Axe, Dahmer, Deadbolt
FNGs: DynOmite, Lassard, Plex
Warm Up: Good Morning, Windmill, Arm Circles, Seal Clap, Overhead Clap, Steve Earle, Mnt. Climbers
The Workout:
Mosey to SoccerField
Thang One
Starting at one end perform 7 of called exercise, mosey to center of field repeat 7 of exercise, mosey to other end and repeat 7 of exercise, bear crawl to center, backwards run to the start, perform 7 IC count Aussie Mnt. Climber.
Repeato the entire things 7 times adding 7 reps for 3 more rounds then reducing by 7 reps for the last 3 rounds and changing the exercise each round. Aussie Mnt Climber always matched number of reps performed.
1- 7x Mickey Mouse Merkins (Wide, Diamond, Wide)
2 – 14xIC Imperial Walker
3 – 21xIC SSH
4 – 28x LBC
5 – 21x CDD
6 – 14x Squat Jumps
7 – 7x Superman Merkins
Mary: 100’s
Announcements: Fritter Foundation is accepting and matching donations to the Holly Springs Food Pantry, Great seeing Crab Legs out!
T-Claps (Recognition): Praises for Deadbolt and his M. 25 years of marriage.
Prayer: Crablegs, unspoken
YHC took us out with a quote from Walt Disney himself.
“I can’t believe there are any heights that can’t be scaled by a man who knows the secret of making dreams come true. The secret can be summarized in four C’s. Curiosity, Confidence, Courage, and Constancy.”
-Squatter
FNGs: none, but welcome back Cobol!!!
The pax were warned this was an homage to my very first f3 workout. It was led by M4Life, who I thought would attend. Alas, was not to be.
EC: Shamwow with a mile PR! Maybelline and Slide Rule out there early as well.
Warm Up:
Quick lap, ssh, good mornings, merkins, imperial squat walkers
The Workout:
11s on the Half Pipe
Merkins on one side, wwii on the other.
EC burpee in the middle if you wanted…. Looked like everyone wanted.
Extra trip of 10 each if you finish early.
Shamwow hit his stair goal during this portion.
Abyss!
The PAX were introduced to a new workout move, the *Devil Burpee*. As we all know, the Blue Devil takes the already insufferable Bobby Hurley (slap the floor like a d-bag, then miss a jump shot) and captures the more full essence of Duke with a defensive flip. So, jump squat+ Turkish get up.
The Devil Burpee adds another layer of d-baggery by adding a Burpee before getting up off the floor (seriously, after flopping, doing push-ups before standing back up, ugh).
These are 100% guaranteed to spike your heart rate or your money back.
So, head to bottom of Abyss, 2 Devil Burpees. Top, x4, Bottom x6, etc.
Stop at the top with 12x Devil Burpees.
Audible was called where the 12 could be skipped if the pax raced someone up the stairs.
Mary:
Traveling Mary! Start on baseline of field, do 10x Mary exercise, Sprint to mid field. Repeat x8, sprinting half field each time.
Recap:
Holy cow. My heart rate averaged 141 for this nonsense. 29 flights of stairs, just over 5 miles (including EC), and will over 1k calories burned on the morning. Great job everyone pushing hard. Not a lot of mumble chatter, whole lot of really heavy breathing.
Announcements:
2.0 Saturday. Spartan race (see Shamwow, Dahmer)
T-Claps (Recognition): great job to glass jaw pushing himself! And Shamwow with the mile PR!!
Prayer: Crab legs, Glass Jaw employment opportunity
Midget had your Q today. He was also going for the Fritter. Dumbo’s workout yesterday must have been too tough for he was a no show for EC. He is the first official drop out when going for the fritter. There was hope for Midget to arrive for the workout. As the clock got closer to 5:30 it was clear there was going to be no Midget. But wait at the last minute a Buick roles into the parking lot. All got excited that Midget made his Q… it turns out it was an FNG.
I really wanted to head to the abyss so I decided to step up and lead.
Welcome FNGs:
Welcome Babe. Crab legs brought out Babe. He has been cutting down trees in his backyard. The name Paul Bunyan was floated and then Breach recommended Babe. For those that don’t know Babe is Paul Bunyan’s Blue Ox.
Welcome Diddy. Pac-man brought out Diddy. By the way he drives the Buick above. He works at Epic. Nintendo was thrown out then Donkey Kong and then finally Diddy Kong. I believe Breach was two for two today.
EC: Dawgpound, Dumbo, Warbucks, Maybelline
Warm Up:
Ran down to the bowl and circled up for the following:
Side Straddle Hops
Seal Claps
Good Mornings
The Workout:
Ran to the abyss. We went right into it. Partner up for the following.
Partner A did monkey humpers while Partner B ran down the stairs did 5 Burpees and returned. Then Partner A went down the abyss and Partner B did monkey humpers. We went down multiple times as we count down from 5 Burpees, 4 Burpees, 3 Burpees, 2 Burpees and 1 Burpees.
We then ran back to the bowl. One Partner ran up the one hill as the other partner ran up the other hill. We did 10 Merkins when the Partners meet at the bottom of the bowl they did 1 Burpee High Five. We repeated this counting down from 10 merkins to 1 Merkin.
Ran to the parking lot for the last bit. Circled up and did Circle merkins. Started with the Q doing 10 merkins. Everyone else planked hold. Then the pac to the right did 10 merkins. This went around the circle. If no break we went right into 5 merkins and then 1 merkin.
Mary:
Floor Wipers
Homer to Marge
LBCs
Pickle Pounders
Plank O Rama
Announcements:
Mason Dixon Convergence Saturday at 7 o’clock at Pullen Park
Shirt Order through April 5th
Prayer:
Prayers for those that where supposed to be here and where not. Hoping that they are okay.
Prayers always for Crablegs
Prayers for Shredder recovery
24 at a warmer than usual early Feb edition of Disney as YHC returned as guest Q to bring back a popular workout from last year, and straight out of the F3 exicon, The Red Barchetta. Named after a classic song by Canadian rock legends Rush, the workout is meant to get he heart rate up and keep moving. The song, by the way, is based on an excellent short story about a time in the future when we have “motor laws” making it illegal to go joy riding in a classic sports car. A young man gets his uncles red barchetta out from storage in a barn and heads out on the open road, through the mountains.
5 on EC Nemo, Deadbolt, Warbucks, Lipstick and Pikachu
Warm Up: Quick jog around the field, standard round of w/u exercises in the lot with a built in preview of the sequence of exercises in the main event.
The Workout: Mosey to field, take spot on the line. 100 yard dash, 100 IC SSH, 100 yard jog back. 75 yard dash, 75 IC Mt Climbers, 75 yard jog back. 50 yard dash, 50 IC LBCs, 50 yard jog back. 25 yard dash, 25 Merkins, 25 yard jog back. 10 yard dash, 10 burpees OYO, 10 yard jog back. Took a lap around the field to cap it off.
Mary: Quick sets of standard mary exercises, keeping the heart rate going (we moved fast)
Announcements: Check your facebook and slack – lots going on
Prayer: Moby’s dad, Crableg’s friend, took a silent 10 count for unspoken and YHC took us out.
Great effort by all who posted, That’s a deceptively challenging workout and everyone just kept moving. Honor to lead, as always.
In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.
QIC: The Natural
PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.
Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.
Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…
Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.
COT: Dead Bolt took us out with prayers for healing and struggles.
The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.
Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.
Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.
Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:
Warm Up:
Quick jog around the soccer fields
SSH x10
I said x10 Imperial Walkers +x10 Hillbillies but I meant x15 each
x5 Burpees OYO
Cotton Pickers
Good Mornings
The Workout:
I said partner up but I meant get into 3’s. I said count off but I meant just get into a group of 3’s.
8’s. Bottom of the parking lot do x1 Merkin. Team of 3 Indian Run to top of parking lot. 7 Turkish getups. Indian run back down. x2 Merkins, Indian Run back up top x6 Turkish……
Jog to stairs. Still in teams of 3. 1 Pax at the top doing squats. 1 at bottom doing star jumps. Timer is 3rd PAX running down stairs. Swap/rotate/repeat
Sharknado – I said 4 different exercises in between sprints to top of parking lot but I meant to only have you do 2 of those exercises and I reserve the right to change those exercises as we’re running.
Mary:
Absolution, Dying cockroach, Stretches, Superman
Announcements:
Long run on Saturday. Maybe Banjo will show up. “Show up, try to keep up”. 6am UTurn.
Go Ruck Light in November.
Go Fund Me for Wolfie. Also will be delivering furniture to him and his mother on Saturday or Sunday this week.
Prayer: Liptons grandmother passed away this past week. Funeral will be Saturday in Danville. Please keep him and his family in your prayers.
Crablegs
Another humid, sweaty U-Turn run to start Saturday off right in SouthWake. As we are approaching the Police 10K and HSHM in the upcoming weeks, YHC offered up the opportunity for some extra miles the night before, starting at 5:30am prior to the standard 5 mile U-Turn loop. Pablo, Slide Rule, and YHC took off at the designated time and managed to sneak in a nicely paced 5K prior to meeting another 10 PAX (including Yogurt making his U-Turn debut) loosening up in the Starbucks parking lot for the 6am Main Event. Banana Seat was seen prior getting in some miles along the EC 5K path and later joined the PAX for the remainder of the U-Turn route.
Warm Up: Light jog around the Starbucks parking lot, alternating butt kickers and high knees. PAX broke into 2 small groups at each side of the lot for 2 sets of carioca up and back. Circled up for some Air Squats X12, Fazio Arm Circles X11 F\B, Hacky Sacks X12, Michael Phelps, Series of Tricep stretches R\L
The Workout: 5+ Mile Scout Run with periodic loop backs to pick up the 6.
Mary: Plank hold R\L calve stretches, R over L\L over R stretches X10 IC, Good Mornings X10, Tricep\Shoulder Stretches alternating R\L.
Announcements: 9/11 Stair Climb
Prayer: Prayers for Roger Roger’s neighbor’s son, Clay. Continued prayers for CrabLegs as well as positive thoughts for our 12 F3 SouthWake brothers currently running the BRR this weekend. May they have continued health and stay safe this weekend.