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Marine Corps History at TBD 5/26/21

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11 Pax got a lesson in Marine Corps history as we took to Belleau Wood and Tripoli at TBD for a butt-kicking like no other @M4LIFE @swishersweet, @Hardy @Gamecock @Florence/FloJoe @Yogurt @Dahmer @Java @Cancun @HazMat and

@Breach on the Q/Drill Instructor/History Professor

Warm Up: All pax were issued a Rifle (aka a pool noodle) and we formed 2 squads for a platoon style movement to the lower parking lot for 22 counts exercises of (SSH, Windmills, Imperial Walkers/Hillbillies, and Prisoner Squats)

The Workout:

Evolution #1- Battle of Tripoli

April 27 1805- Marines march more than 500 miles across the Libyan desert to defeat the barbary pirates and rescue the crew of the USS Philadelphia. This is the battle where the Marines earned the nickname leatherneck due to the piece of leather they wore to keep the pirates from slicing their throats

Get into pairs and wheelbarrow around the track, every time that you have to switch you have to perform 5 burpees. Squat hold for the 6. We recused the crew of the USS Philadelphia and they had to finish the evolution with us. (2 Pain Sticks, 2 Sandbags and 2 Fire hoses) All the gear had to be carried by the platoon. 

 

Evolution #2-Battle of Belleau Wood -June 1918 

Marines charges machine guns nest with fixed bayonets and engaged in fierce hand-to-hand combat that took six days to accomplish, it was at this battle that the Marines earned the title Devil Dogs for their fierce fighting style and their inability to quit fighting. 

Rescue the crew and move on to the rock pile- get a medium-sized rock and line up across the parking lot. Frogger jumps with the rock across the lots. When you get to the other side 19 ground pounders, frogger back and do 18 ground-pounders, pick up the 6. 

Grab the crew and head toward the tennis courts for Mary

Mary:

Chumbawamba- I get knocked down, but I get up again. SSH for the non-course line and burpees/Turkish get-ups for the course, every I get knocked down you hit the deck and get back up.

Ended the workout with some bagpipe amazing grace to reflect on the upcoming Memorial Day holiday and what the cost of our freedom is.

Announcements:

Volunteer event this Sat in Holly Springs, Bacon is leading the charge check slack for details. For every pax member that wears Red on Friday at a workout Breach will donate $10 to the Travis Manion Foundation and if we get 75% or more he will double it.

Closed in Prayer

Stone Cold Kung Pow 5/28/21

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17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody
FNG: Welcome Bandit
Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.
The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows
Station 1: Weight plate chest presses (25 reps)
Station 2: Water bottle or Sandbag Farmers Carry
Station 3: Roll the 3 dice, perform those exercises
Station 4: Battle Rope Figure 8’s (25 reps)
Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner
Station 6: Fire Hose Run
Station 7: Catalina Winemakers around the clock with tires
Station 8: Traveling Merkins with an overhead press.
Mary: Mosey back to the parking lot

Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.

Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines

Deuce VQ

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No Warm Up: no warm up hot the trails rucking
The Workout:ruck blue and yellow trail.
Mary:none
Announcements:May 29th 8am volunteer opportunity helping with yard and house work. See M4life for details. Friday wear Red. Breach and M4L to donate money for each pax that wears red. HS food cupboard delivery
T-Claps (Recognition): pax hitting the csaup.  Good work.
Prayer:sprinklers family and mother

Billy Madison Visits To Be Determined

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EC: LED, Fanny Pack, Fonzie, Katniss, Maybelline, Redenbacher, Yogurt

FNGs: Welcome (Wilson Robertson) Drum Circle! He went to App State and said it was a pretty groovy experience..  Thanks for bringing  him out Fonzie.

YHC made my inaugural Q at TBD so I wanted to make sure PAX got their money worth on this fine Wednesday morning in the gloom.  Seven of us headed out for Extra Credit with great pick ups of the 6 along the way. Returned to the flag for about 10 more PAX ready to get after it. Fonzie let me know we had an FNG so I laid down the disclaimer and off we went.

Warm Up:

A quick mosey to the center of the ball diamonds and then circled up for:

  • Good Morning x 12
  • Windmills x 12
  • Frankenstein x 12
  • Spinal Rotations x 12

We then took another quick mosey to the parking lot east of the soccer fields for the main event.

The Workout:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. Begin with a loop (to simulate the grade) followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.

First Grade

  • Star Jumps x 12

Second Grade

  • Star Jumps x 12
  • Sumo Squats x 12

Third Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12

Fourth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12

Fifth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12

Sixth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12

Seventh Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12

Eighth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12

Ninth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12

Tenth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12

Eleventh Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12
  • Dying Cockroach x 12

Twelfth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12
  • Dying Cockroach x 12
  • WW II x 12

Mary:  We returned to the flag with enough time for 12 count low slow flutter. Have a nice day.

Announcements: Check Slack and FB for information on the upcoming F3 picnic, bed build, and CSAUP.

T-Claps (Recognition):

Prayer: Unspoken. Sham Wow! Laettner

YHC took us out. Always an honor to lead.

First time at Falcon Park

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FNGs: Not today, but welcome back Princess Cut
Warm Up: Mosey around
The Workout: Lazy Dora with Cinderblock work and BTW hold for partner.  Baseball field suicides
Mary: Plank Hold while each Pax ran the bases once
Announcements:
T-Claps (Recognition):
Prayer:

Are you bad listeners or am I a bad leader?

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FNGs: Not today
Warm Up: Mosey to a wall for BTW and a count off of PAX… It took us about 6 times to actually get a count off. The precedence was set for a chatty workout with nobody listening to YHC.  We began to mosey to other side of lot for SSH x15. PAX was surprised by the x15 on SSH, as YHC is known for his x50 or even x100 to begin workouts.  YHC threw a curveball on the SSH, as he called them again, but this time as 21’s.  Q calls out 2 count SSH for the first 1-5 and then 6-21 are silent. If the PAX don’t finish all at the same time in cadence on 21, repeato….Lets just say we repeated quite a few times.  We even had some OYO Peeping Lipsticks when the PAX struck out 3x for not being quiet.   We continued the mosey to another lot and did more warmups.

The Workout: Partner up and suicides across lot with peeping lipsticks.  6 suicide stops- Pax 1 goes to first and back while Pax 2 does peeping lipsticks, rotate partners after each suicide stop, until we got to the end.  Pax had a hard time understanding and also questioned the legitimacy of a peeping lipstick (turkesh getup with a star jump)  It’s in the exicon!   Next we mosey to the bus stop where YHC had coupon pain stations setup.  Partner 1 worked with coupon while partner 2 ran out and back. Switch roles and then switch stations as we rotated through 7 stations.  Stations as followed: Merkin Jack Webb with Cinderblock (2 stations) Weighted jump rope, grave diggers with 20lb mace, death march with 10lb mace, kettlebell swings 35lb, kettlebell tricep extensions 15lb. Closed out with 21s again to test our progress. It only took 3 times to nail it, Pots even turned his back to the Pax!
Mary:  Mary caught the bus and we kept the heartrate up until the end!
Announcements: June 26th Picnic at Harris Lake, Families invited, Emeril is smoking 32 Pork Butts
T-Claps (Recognition): All Pax for showing up during this challenge. The engagement, fellowship, accountability, etc has been awesome. Let’s keep this going through the summer!
Prayer: Heidi, Emeril’s family friend with Cancer

Thunder YOGA w/ 19 PAX

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FNGs:  Welcome Jukebox, future patrolman who loves to sing.  Thanks for bringing this young man out Pumpkin Spice.  Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
Warm Up:  many PAX participated in VC.  Bike ride +10 miles.  PAX moist.
The Workout:  YOGA, much needed.  Look, I will simply attach a pic of the movements we executed.  Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted.  I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage.  I will defer to Cancun for his intimate experiences.  Quite flexible for a 6’4” 260 pound dude.  Awesome.  The much anticipated spread Eagle was executed flawlessly by many.  Only a few PAX let out some flatulence.
Mary:  lots of stretching, balance stuff.  Full 45 mins of pure awesomeness IMO.
Announcements:  CSAUP, Murph, bed build, 5Ks, see Slack/FB
T-Claps (Recognition):  Happy Birthday Cancun!  All PAX killing it during May challenge.  Remember to listen to your body and REST.
Prayer:  Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.

Honored to lead – Dauber.

Oh Deere, Ultimate at Thunder

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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.

  • Merkins and Squats were utilized to penalize drops of the sacred frisbee

Mary: NO SIR

Announcements:

  • Be on the lookout for a plan to be hatched to make Wolfie a more prominent member of F3.

T-Claps (Recognition):

  • PAX for Organizing the raffle to benefit Wolfie’s chair.  Lot’s of local good done in a short amount of time.  Money raised buys Wolfie a new chair and sets Wolfie and his mom up with gift cards for groceries through the end of the year.
  • Pikachu on the new gig.
  • Pikachu and Dauber for making sure we had all the right gear for ultimate.
  • Breach/M4L for finding my key on the field – that could have been bad

Prayer:  Unspoken, YHC took us out

The Undertaker

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After hearing about Summer Slam for a while YHC decided to pick up one of these Kung Pow Q’s to celebrate his favorite wrestler growing up – The Undertaker.

The pre-blast promised trying to kill pax – thankfully we didn’t accomplish that but we did celebrate accordingly.

FNGs: None today. I hear there’s a free F3 shirt if you bring an FNG to Kung Pow.

EC: YHC, Cupid, Cancun, Deadbolt (great work on 5 pack w/5 ECs!), Roger Roger, and MadDog.
Warm Up:

SSH x20

Daisy Picker x20

Good Morning x10

The Workout:

Pax were warned that The Undertaker attributed good cardio to his many years of success. Many remarks were had about that assuredly being the only thing.

1st Thing – mosey down the street to a nice hill near Bibleview ct. Pax were informed of The Streak – The Undertaker’s 21 match winning streak at WrestleMania, widely regarded as the greatest winning streak in sports history.

Special back blast reading bonus – the first pax to message me directly (Slack or Facebook) with the name of the wrestler that broke The Streak gets a free beer/lunch if you don’t drink)

To celebrate the 21 straight we did 21s on said hill – starting with 1x squat at the bottom and 20x LBCs at the top. It’s like 11s but a lot harder.

After ~15 minutes we audibled – none of us are The Undertaker and this was going to take too long. We had other career highlights to get to.

2nd Thing – we moseyed back to the pool parking lot. Pax were reminded that one of The Undertaker’s signature moves was the chokeslam. Chokeslamming each other seemed like a bad idea (especially on a day with no disclaimer) so instead we could lead with one strong hand. We did this by doing 10x Turkish Getups on one side (don’t worry though – the other side was promised to be fulfilled later). We then moseyed out of the neighborhood and crossed over to the church where we fulfilled our other 10x Turkish Getups (on the other side, unless your name is Cupid and apparently you can only do them on one side).

3rd Thing – one of the storylines most often remembered about The Undertaker was the one with his brother Kane. They frequently fought and partnered with each other. To celebrate this pax were told to partner up with someone of similar spead for a mix of competing and supporting – we raced to opposite ends of the parking lot and back (as in pax went opposite directions from their partners – apparently this was very confusing). Once they got back the winner plank holds until their partner gets back at which point they lift each other up with 5x Patty Cake Merkins. We repeated this 3x times.

4th Thing – Pax were reminded of two things. 1 – The time when “in nineteen ninety-eight when The Undertaker threw Mankind off Hell In A Cell and plummeted 16 ft through an announcer’s table” and 2 – The Undertaker loved lightning and even once used it to destroy the ring. To honor these two things we were going to throw outselves on the ground to the tune of Thunderstruck – SSH the entire song and a Burpee everytime you hear Thunder or Thunderstruck.

Pax seemed smoked but we weren’t at the starting point so we moseyed back to the pool parking lot for some very limited Mary.

Mary:

We continued celebrating The Streak with 21x IC of the following:

Low slow flutter

LBC

Crab cakes

Homer to marge (with some nice demonstration by Deadbolt)

Picklepounder (it is Mother’s day weekend)
Announcements:

Grasshopper 5k for Sergeant Rick Leach
T-Claps (Recognition):

Deadbolt for 5 pack + ECs

All the pax venturing outside of their norm for Main Event May
Prayer:

Caitlin and Kid Cracker and his team as they beging working to help her.

Always take the stairs at “The Happiest Place on Earth”

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PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…

EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped at the back of the school for some additional exercises.  Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat.  Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers   PAX regrouped into an Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!

Announcements: None

T-Claps (Recognition): All the PAX posting, bringing out new and old faces

Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work