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))
EC: Pumpkin Spice, Dumbo, Deadbolt, Dawgpound, Emeril, Nemo, Pikachu, The Natural, Lucky Charms, Maybelline
Red Shirts: 9
FNGs: None
Warm Up:
Pumpkin Spice had us circle up.
Fazio Arm Circles
Hillbillies
Imperil Marches
Merkins
Mountain Climbers
The Workout:
Went to the band shelter for the workout.
Do rounds of:
KB Swings (30, 27, 24, 21, 18, 15, 12, 9, 6, 3)
Pistol Rows (20, 18, 16, 14, 12, 10, 8, 6, 4, 2)
Box Jumps (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
For breaks we did Love Handles
After finishing the rounds we did the following.
Mini Turkish Getups
Around the World
Love Handles
Pablo Special (One rep is Clean right arm, squat, Clean left arm, squat, Lunge each leg)
Did 1, 2, 3, 4 and 5 Reps
Mini Turkish Getups
5 Man O Makers
Mary:
Pumpkin Spice had us circle up.
LBCs
Box Cutters
Each Pax picked an exercise. Lucky was skipped
10 Burpees
Announcements:
T-Claps (Recognition):
Breach for bringing 85 lbs of food for the Holly Springs Food Cupboard. Awesome job Breach. You do a great job helping out the community.
Prayer:
Shredder
Moby’s Dad
Bernies Mom
Pilgrams Dad
It was absolutely awesome getting to do my very first F3 workout again. Even though I had breath taker it was still a pleasure to see how far I’ve come. Thank you all for coming out for my 2 year anniversary workout. I couldn’t ask for a better group of men that supported me in my F3 journey. The accountability and fellowship matter, so much to me. Without F3 I would probably be posting 3 times a week at a gym somewhere. Making no real progress in life nor fitness. I am truly grateful for every pax in South Wake.
EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan
FNGs: AAA — How we got here. He looked like former Atlanta Braves Pitcher John Rocker. At least this is according to Flanigan. I guess Mr. Rocker had batteries thrown at him. So AAA.
Warm Up:
Run by the road and end up at the place where we keep the bricks. Each PAX grabbed two bricks. We didn’t put the bricks down until the end of the workout.
Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers
The Workout:
Partner up. Each partner ran in a different direction around the loop in front of the school. When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps. This means tap right shoulder, tap left shoulder, merkin. That was one rep. I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.
After the Broke Back Merkins we jogged to the soccer field. No one partner dropped his bricks so he can hold his partners feet. We brick barrow across and back from the soccer field. There was some beautiful picking up the six here.
Once everyone made it back we ran to the side of the school. Next up was Moby’s favorite Jack Webs. 1 to 3 ratio. We went up to 10 and 30. I think my first workout I did very few at this point. It was nice seeing what F3 has done for me from a fitness point of view.
Mary:
We jogged to the gate where we return the bricks, but we held on to them for a moment longer.
Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day
Announcements:
See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.
T-Claps (Recognition):
Prayer:
Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad
Extra Extra Credit: M4L and Pablo
Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye
2.0’s w/out their Dads: Bullseye and Gumby
FNGs: Yes. Hospital Name: Trevor Shirk. F3 Name: Cookies. @Dawgpounds BIL. From Colorado. Colorado led to marijuana, led to edibles, led to Cookies.
Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants
The Workout: Broke off into 2 “teams” everyone doing the same workout though. Dawgpound led 1 group, Emeril the other.
In between exercise sets kettle bell over your head walk to speed bump. Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start
Mary:
Plank Drags
Halos
Stretching
Announcements:
Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month. @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.
Memorial Day workouts in planning stages. Details to come.
T-Claps (Recognition):
Banana Seat won the snickers this morning
Prayer:
Camp Lejuene Marines and their families (accident last night)
Banana Seat Step Dad
Aquamans Step Dad’s dad
Bernie had a couple also..sorry forgot them 
Great morning for a virgin Q. 16 PAX came out in resistance of the fartsack! Great job men!!
Warm Up:
Warm up lap, Side straddle, Good mornings, arm circles, daisy pickers
The Workout:
(Mosey to the loading dock/dumpsters)
-2groups (20 count in cadence and rotating exercises)
Wall sits / Peter Parker’s
Balls to the wall / American hammers
(Guard rail by the car wash)
3 sets Merkins 10, Dips 10, Derkins 10
(Parking lot good will)
-Accountability partners
1 partner Bear crawl to the end of parking lot, 5 Burpee‘s, sprint back
1 partner LBCs
Total of 21 Burpee’s
Mary:
Low slow flutter, Freddy Mercury, ridiculous boat canoes, Homer to Marge
Announcements:
Need Q for next 2.0 workout, Fritter foundation is sponsoring holly spring a food pantry. Bring canned goods and non perishables to AO’s for donation.
Prayer:
Warbucks friend Lauren for health and recovery and Dovetails friend Nathan for guidance and support at home.
EC: Full House, Sham Wow, UTI, Pikachu, Lipstick, Skidmark
Warm Up:Mosey up the ramp with BK, HK, Grapevines, backwards to top. Circle up for SSH x50, FAC x12, reverse x13, overhead claps x14, straight to plank merkins x15, mountain climbers x16, shoulder taps x17. Count off and get into groups of 4,5,5
The Workout: 4 Corners Team Competition: First Lap around Ting we did together top right corner Star Jumps x15, lower right corner derkin hold until partner from top corner comes down, bottom of ting ramp J-Lo Burpees x7, top of ramp BTW until bottom of ramp parter comes up from burpees. The beginning was a little rocky and was hard to get an accurate starting time once all pax were in their corners to start. But the creativity was there and we rolled with it! PAX completed 2 circuits and we met back at the top for a backwards crab walk half way down ting ramp and then sprint back to bball courts bc we were out of time. PAX was told the losing team would be penalized, but it was all a lie to get them amped up working hard on this beautiful Monday morning. (I also ran out of time 
)
Mary: No time for Monday Mary, she had enough over the weekend.
Announcements: Memorial Day Convergence check FB/Slack for details– Q Sheet Awareness continues Lipstick has your Q at Sheepdog on Friday
T-Claps (Recognition): Another morning of 21 Burpees for our friend Riley
Prayer: Injured PAX, Impacted community at UNCC shooting
I finally got to Q Ivan. Seems like months. It was a big workout. I was running an experiment, zero running, and we had an honorary ceremony for Lucky. He has been a fantastic teacher to all. Especially this big guy. He pushed me when I first joined and I would always be thankful for that. The other big event was a new song was going to debut at Ivan.
EC: Dawgpound, Deadbolt, Emeril, Shamwow!, Dahmer, Skidmark, Aquaman, Bulls Eye
FNGs: None
Warm Up:
Circle Up by your bell.
50 Side Straddle Hops
15 Good Mornings
15 Fazio Arm Circles Forward and Backwards
50 Mountain Climbers
The Workout:
5 Man O Makers
20 Swings
20 Shoulder Presses
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5
Midget Love Handles
Mini Turkish Getups
50 Mountain Climbers
5 Man O Makers
20 Thrusters
20 Upright Rows
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5
Midget Love Handles
Mini Turkish Getups
There was more but since things didn’t go as planned today I’m drawing a blank.
Saw Lightning By Beck:
Mountain Climbers
Burpee on ‘Saw Lightning’
Wine Maker on ‘Struck Me Down’
Mary:
Yoga stretches:
Downward Dog
Pigeon Pose
Runners Pose
Chair Pose
Warrior I
Warrior III
Warrior I
Reverse Warrior
Tree Pose
Announcements:
Fritter Foundation won Breath Taker so checkout the Fritter Page for more information
Folks from Raleigh are going down to help rebuild along the coast. South Wake needs to step up and represent.
T-Claps (Recognition):
Lucky for Teaching us all
Prayer:
All injured Pax
Motorboat’s neighbor
All affected in UNCC
24 Pax came out this morning to get stronger. 10 for an EC run by Midget’s House. For those of you keeping up, today was Lucky Charm’s last workout at 49. #respect
With today being the last day of Testicular Cancer Awareness Month YHC wanted to appropriately theme the workout. If you haven’t yet – CHECK YOURSELF at least monthly. If you have any questions about what you are doing check with Banana Seat. Thanks for his leadership this month and his dedication to get to all of the AOs and spread the message.
EC: Banana Seat, Pablo, Dumbo, Dahmer, Aquaman, ShamWow, Warbucks, Maybelline, 187, Axe
FNGs: Welcome to FNG Cricket.
Warm Up: All ICx10 – Good Morning, Imperial Walkers, Hillbilly’s, Fazio Arm Circles, Seal Claps, Overhead Claps. 5 Bropees (with your partner)
The Workout: Pax took a mosey down the path behind the shopping center to the end. Along the wall we did sets of Balls to the Wall and People’s Chair. Set 1 was done with all 24 Pax making a 10 count and Set 2 was a 5 count.
Pax then mosey to bank parking lot to start the second grouping. Pax start with BALLS – 5 Burpee, 10 American Hammer, 10 LBC, 10 Low Slow Flutter, & 15 SSH. Run to the dumpsters at the other end and repeat BALLS. We did this a total of 2 times at each location running between.
Finishing the previous grouping at the dumpsters, PAX and partner did alternating sets of Balls to the Wall and Squats. Total of 5 sets starting at 25 and decreasing by 5 to 10 (done twice).
Mosey back to the flag for Mary.
Mary: Low Slow Flutter ICx20, Homer 2 Marge ICx10 each leg up and ICx20 regular, Have a Nice Day.
Announcements: 2.0 Workout Saturday, F3 Dad’s Camp Registration
T-Claps (Recognition): Lucky Charm’s
Prayer: CrabLegs, Raleigh PD Office Ainsworth
It was an honor to lead you men this morning. I’ll do better next time.
Arriving at Womble at 0445, I planted the shovel flag (more than once due to winds) and took off jogging testing a gimpy hammy before EC officially started at 0505. I cruised in at less than 100% but not deterred seeing the glow of Noxgear and headlamps in the parking lot. I was elated to see my future fritter brothers (Doc, Modify, Cupid and WAIT – Where was R-22?) Did he succumb to the fart sack? We had lost a fritter wanna-be the morning before when Beater was unable to get to Disney due to a lot of stuff going on on the home front. Pikachu, Bullseye and Aquaman had arrived for their fritter too. It was 0530 and keeping with all AOs, Crazy Ivan began on time, Pikachu led the PAX out toward downtown for the two-mile run. Note: Maybelline had joined the PAX for EC after hastily parking. Running alongside the soccer fields, we noticed a silver Pathfinder coming in hot. I cannot confirm or deny seeing sparks coming from the bottom of the vehicle after navigating over the Womble speed humps. The driver could have had some experience as a stuntman as he adeptly handled the obstacles. I did some research and found he had indeed done some driving in Hollywood before. (See pic below) Turning around, I saw it was no one other than R-22! He sped by me as I waved him on pointing him in the direction of the PAX 100 yards ahead of me. It was going to be a great day knowing R-22 was fritter edible!
FNGs: None and No Merlots
Warm Up: Pikachu brought the PAX into the parking lot after a nice warm-up run. R-22 was drenched. Cars kept coming in to the parking lot. Anticipating a large turn out, Dauber communicated with Pikachu the night before during the First Responder Training and solidified a co-Q game plan. In the end, 28 PAX came ready to get “thunder-strucked!” Dauber had PAX circle up in the parking lot and got their heart rate going with 25 SSH, 10 Seal claps, 10 T-Claps, 10 Cotton-Pickers, 10 Fazio Arm Circles (F/R) and some static arm stretches. There would be minimal running today so the warm-up focused on arms/shoulders.
The Workout: Weinkes were created the night before (one workout focusing on Kettle bells, the other on a boot-camp style workout) and discussed as Pikachu took 14 PAX to the adjacent parking lot starting off with build a bears. An abundance of LBCs, Merkins and Squats were thrown in for good measure. Dauber began the kettle bell workout with a variety of Kettle bell exercises that included Swings (25), Bus drivers (15), Lawn mowers (10 L/R), Goblet Squats (10+), Figure 8s (10 L/R), Halos (10 L/R), Sumo Squats (10+). LBCs, SSH, Mountain Climbers were thrown in breaking up the Kettle bell exercises. Dauber called on Sir Dawgpound sharing his expertise of executing pistol exercises. The planned list on the Weinke went by the wayside as Dauber caught sight of Pikachu coming back from the amphitheater preparing to swap out for kettle bells. The 80’s/90’s Hair Band continued in the background while Dauber led PAX to the amphitheater for some boot-camp exercises. Alternating left/right leg step ups; Star Jumps; Merkins; Australian Mountain Climbers; Seated Chair; Balls to the Walls. Dauber slowed things down and got the PAX stretching with various leg stretches leading to compromising positions and salty mumble chatter. PAX were in a good mood cutting up while executing Yoga positions like pigeon and cobra. Mosey back to the parking lot. Timing was off as Pikachu was leading his PAX in kettle bell movements. Dauber audibled and began prisoner lunges in the grass protecting our sensitive knees from the asphalt. Merkins and pickle pounders were thrown in when Pikachu asked if we were going to do Build-A-Bears. Well of course we were! Off to the adjacent parking lot. Build a bears were executed (unlike other group of PAX who executed 1-8 merkins), we executed 1, 2, 4 and 8 merkins (timing you know).
Mary: Both groups of PAX circled up. 187 did not like yours truly hanging over him while I tried walking behind him near the curb trying to get a peak at the playlist. (Sorry 187!). Pikachu was very excited looking at his playlist and seeing how close we were to AC/DC – Thunderstruck. Some plank stretches and plank holds/pickle-pounders were executed before we heard Bon Scott/Brian Johnson lead singer scream out the lyrics to Thunderstruck. A burpee was executed every time PAX heard the word Thunder/Thunderstruck. For those interested, there are 34X this word is mentioned. SSH were done during the rest of the song.
Announcements: We discussed some key takeaways from the First Responder training PAX attended yesterday. One pearl was to know where you are at all times! When calling 911, follow and answer the Qs of the operator – don’t provide any unnecessary verbiage (the operator is filling in set fields). Stay calm. Assess the situation – step back, do not just jump in – You could make things worse and become a victim. See Slack and FB for announcements! Come out to Ground pounder and cheer on runners for 8K and 16K.
T-Claps (Recognition): Cowboy for setting up First Responder Training!
Prayer: Breach (wearing Breathtaker) took us out. Unspoken, Crab Legs, Shredder, Moby’s dad…
Warm Up:
Burpees (5)
SSH x20
Imperial Walkers x15
Windmills x10
Hillbilly x10
Boarding doors closed and we were off to Vegas…
The Workout:
After warm-up, PAX were graciously welcomed after their mosey to the back parking lot at the Methodist Church (AKA Vegas for the day). A game of cards was set up for a high-stakes thang. Here’s how it went down:
PAX split into 2 teams. YHC explained that there were a full deck of cards split between two piles for each team – 1 at the end of the parking lot and one where they arrived. Next to each pile of cards were the instructions outlined below. As each card was drawn, it was matched with the exercise & done as a group IC. Then a sprint down to repeat with the other deck. Rinse and Repeat until time called. YHC explained that team with the most cards when time is called wins no Burpees.
VALUES:
A – Burpees (10)
K – Plank Jacks (10)
Q – American Hammers (10)
J – Diamond Merkins (10)
10 – Prison Squats (10)
9 – Hello Dolly’s (9)
8 – Carolina Dry Dock (8)
7 – Burpees (7)
6 – Bobby Hurley’s (6)
5 – Pickle Pounders (5)
4 – Star Jump (4)
3 – Jump Lunge (3)
2 – SSH (20)
Joker (2 in deck) pull another card for exercise & add 5 Burpees
**The House always wins in Vegas** Both teams did 10 Burpees. Let’s just say there were a lot of Burpees done by Team 1.
Mary:
Plank hold for Flight #6 from Vegas – while Elvis made an appearance
Plank Jacks x20
Figure 8’s x10
LBC x20
Homer to Marge x10 + RL/LL x10 each
Have a nice day.
Announcements:
Dad’s camp sign-up is available. See link in channel.
Prayer:
Crablegs who finds out this week about his next steps in the trials. Others unspoken. YHC took us out.