18 PAX joined in for some wet frisbee Ultimate!
FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer
To my surprise 5 HIM had beat the fartsack and EC this morning. As always F3 has had a huge impact on me. I Thank each one of HIM for making me better!
Warm Up: Circled up for the following exercises, SSH, maricon night clubs, seal claps, over head claps, imperial walkers, hillbillies, good mornings.
FNG: Nope
Workout: Moseyed out of parking lot to Sunset Lake Road sidewalk. Every light pole 1-merkin 3 air presses all the way up to 4. Turned into the church lot for 4 cul-de-sac exercises.
1st Stop 5-Burpees-moseyed in between stations
2nd Stop 10-Merkins all together
3rd Stop 15-monkey humpers
4th Stop 20-Plank Jacks
Returned to beginning by way of 2 groups of Indian Run. I got screwed with the 2 fastest guys!!
Rinsed and repeated for a total of 4 times.
Returned to side-walk light poles and repeated merkins and air presses
Mary: Chill cut, low slow flutter, various stretching
Announcements: Donate food for HS Food Pantry, Posted on slack. Deadline approaching, CSAUP Carpex tomorrow, TUNA Run for many F3 guys. Good Luck
Prayers: My mom got a pretty good report. Thanks for the continued prayers. Sliderule, Mookie and Fanny Pack IR. Prayers for you guys to return healthy soon. I am sure other PAX have injuries. God Speed!!!
T-Claps: All PAX except me and Bondo EC this am! Job well done!
Stay Humble!
YHC took us out! Honor to Lead this am! Have a Great weekend!!
Warm Up: Moseyed to indoor Basketball gym.
Stood on Baseline for the Pledge of All Allegiance
Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.
I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!
Mary: No Time
T Claps: Bosshog and the new addition to the Family! Congratulations
Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!
Announcements: CSAUP 6-10 Saturday
FNGs: None
PAX: U.T.I, M4Life, Fanny Pack, Sprinkler, MadDog 2020, Money Pit, Dahmer, Breach, Florence/FloJoe, Poopeater
Warm Up: Lap around the outside of the turf field, then Good Morning, Frankenstein, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: So many of our workouts are total body, head-to-toe, as they should be. But sometimes I miss the specific body part burnout beat downs. Last week’s Downtown Train was a good fix for me, with an 80/20 upper body/legs ratio, with some cardio sprinkled in between, the chest and arms were feeling it. I almost went that route again today but decided to revisit the ass-kicking I experienced with LED’s IronPax Week 1 challenge, specifically the murder bunnies that had me walking funny for a couple days afterward. I didn’t need to bring the whole routine, just wanted to have another taste.
To soften the blow we started with 11’s at the Abyss. I need to work on my lighting technique because, as an afterthought, put my headlamp on the steps to light the way but it seemed to mostly just blind us on the way up. Perhaps a more indirect lighting approach would be better – direct the beam into the bushes and run by ambient light. Anyway, merkins up top, squats at the bottom. Vanilla, I know. Whatever. But I once again mismanaged time, realized we were going over and called an audible after round 7 or 8. Headed to the bush to hand out coupons, then over to the turf with them.
PAX lined up on one sideline, I paced off about 25 yards and we murder-bunnied that distance, then 25 merkins. Reverse MB back to the start, then 10 blockee thrusters. I planned on doing two rounds of this but with time running short, we did a quick recover mosey to the opposite sideline and back, then returned our coupons.
Mary: The usual, unimaginative, but effective with short time – LBC 20 count IC, Low Slow Flutters, then to get my upper body fix in, 10 slow-mo merkins (4 count down, 4 count up =1).
Announcements: Holly Fest F3 booth/tent sign up site is live.
T-Claps (Recognition): Breach for his insane 30K mountain run
Prayer: Trickle, death of mother in law; Sprinkler, dealing with aging mother and the complications with that; Midget, loss of a neighbor.
16 PAX posted under the promise of exploring some of the topographical and landscaping features at Disney. YHC brought a simple sequence of exercises that took advantage of these features and a little more.
FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, Frankensteins.
The Workout: A mosey through the darkness to the large hill on the far side of the soccer fields. DORA was called. We partnered up and one PAX would take off up the hill, do 5 burpees, and return via crawl-bear. Exercises on the ground were: 100 Big Boy Sit Ups, 200 Merkins, 300 Squats.
Next was a 2-line Indian run over to the half pipe somewhat near the flag. We kept our partners here. Partners would run up the opposite hills of eachother a do either 15 Mountain Climbers or 15 Star Jumps. When meeting back in the middle, 10 Patty Cake Merkins. We got through 5 rounds of this.
Next, a mosey over to the playground for 42 dips and BTTW…just as long as YHC decided to do so.
YHC then called for a mosey return to the parking lot entrance hill and we got after 3 hill sprints up to the flag.
Mary: Pigeon Pose, 30 wonderful seconds of silence and quiet.
Announcements: 3rd F at HollyFest. U.T.I will put together a time slot spreadsheet. Brute CSAUP Oct. 16th.
T-Claps (Recognition):
Prayer: A family Bondo knows is losing their 28 year old to a battle with liver failure. FRAM has upcoming vacation planned with mom/daughter. Peace in that situation. TomTom son has been diagnosed with auto-immune issues and praying for healing along the way. YHC took us out!
YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.
FNG: David Welcome TomTom Another M4life University Recruit
Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.
Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.
Station
Round 1
20-Seal Claps
Round 2
20-Overhead Claps
Round 3
20-Fazio Arm Circles
Station
Round 1
20-Box Cutters
Round 2
20-Hello Dolly
Round 3
20-Dying Cockroach Station
Station
Round 1
20-Merkins
Round 2
20-Big Boy Sit Ups
Round 3
20-Side Straddle Hops Station
Station
Round 1
20-second plank chill cut
Round 2
20-Low-Slow-Flutter
Round 3
20-Crab Jacks
Station
Round 1
20-Prisioner Squats
Round 2
10 Burpees
Round 3
20-Carolina Dry Docks
Station
Round 1
20-Monkey Humpers
Round 2
20-Shoulder Taps
Round 3
20-Crab Humpers
All were done IC except Merkins and Burpees
Announcements: See Slack and FB
Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.
Honor to lead!!
16 PAX got out this am and Honored those of 9/11 at Disney. We reflected on 9/11 and the rich history and heritage of FDNY. Truly sad that so many lost their lives that day. We honored them with our workout.
FNG: Welcome (David) TomTom
Warn Up: Had several pieces of fire hose that the PAX picked up. Moseyed to the end of PVA. SSH IC to 20. Good morning and cotton pickers all while I was giving facts of 9/11.
Workout: Moseyed over to PVA near football field. More 9/11 facts while we did squats, Frankenstein’s and we paired up for a patty cake merkins around PVA.
Next up we headed over to the side of the school. Here we learned that FDNY Ladder-3 lost the most firefighters assigned to this Fire Station. 27 was the number for wall sits and BTW. Moseyed over to the steps in the parking lot where I nominated Fanny Pack to pick 5 people. Once this was done we went up the stairs and moseyed over to the tennis courts. Here I had hidden 5 Scott Air Packs with the bottles. Those lucky 5 were the winners of wearing these packs the rest of the workout. This was to make everyone aware of what it takes to wear this for long periods of time…and we did not even have on any gear. Once everyone donned their air packs we moseyed down the stairs over to the High School Parking Lot. I had 6 sections of hoses. We broke off in 2 groups at opposite ends of the PVA. Exercises were done while the group pulled the hose to the end of the lot…there we switched up. Keep in mind that we were still caring the hose on our shoulders. We did 2 rounds of this and pulled all 6 sections 50’ long over to the Abyss. Here YHC had lights set up on the steps where we traveled them top to bottom and did exercises at the top.
Mary: We did several exercises all while learning facts of 9/11.
My message was it never gets old helping others. The feeling and reward are great. Those first responders responded selfishly to help others not knowing so many would lose their lives on 9/11.
In this job you have a sense of fulfillment & purpose. You have a higher purpose and you have stuck up for the people around you. You have served the richest and poorest. Seen people at their worst. Firefighting is really one of those egalitarian careers that looks out for all.
Bottom line I get paid to ride a Big Red Firetruck!!
Announcements: See Slack or FB
Prayers: Pots has a cousin needing prayers.
Thanks for allowing me to lead this morning.
YHC found that he had the Q at the “happiest AO in SouthWake” today. My favorite place to Q…so much to do here. Lot’s of EC today, glad I rolled in at the last minute to join lots of other PAX for a couple miles.
FNG’s:no
Warm Up: Good Mornings x12 IC, Everything else x 10 IC including: Sir Fazios (F/R), Frankenteins, Windmills, Mountain Climbers x 25 IC.
The Workout: Moseyed around the soccer field to the big dark disc golf hill. We went up that hill 8 times. At the top we did an exercise and we crawl-beared back down. At the top we did: 20 Prisoner Squats, 20 Shoulder Taps IC, 15 Star Jumps, 15 Merkins, 10 Burpees, 10 Squat Jumps, 5 diamond Merkins, 5 SSH IC.
We did a 2 line Indian Run back to the main lot for a teamwork circle of pain. The objective… work in a team of 4 to bang out 500 of each of the following exercises: Merkins, Squats, Mountain Climbers, LBC’s, SSH.
Lots of help and picking up the 6 to get all groups done.
Mary: 20 Counts of: LSF’s IC, Dying Cockroach IC, Homer to Marge IC, Big Boy Sit-ups, Pickle Pounders IC, and Superman’s various cadence.
Announcements: Breach has the Breach22 discount for the 9/11 5k… do it! Brute CSAUP coming up Oct. 16th…do it.
T-Claps (Recognition): POTS, for showing YHC that hill way back when so I could make use of it.
Prayer: FRAM and his father in law with double pneumonia. Unspoken. YHC took us out!
FNGs: No F3 FNG’s but we had several new PAX try the challenge for the first time. (Pikachu, Bobby Bouche, Lipstick, Pots, Sprinkler, Full House, Fonzie, 187 and 8 Bit.
Warm Up: 400 m mosey lap, Several sets of various quad/hamstring/calf/glute stretches.
The Workout: Explanation of how the workout works. Odd numbers have to be followed in exact sequence and even numbers are interchangeable. I/C exercises, progress around the track or straight reps must be done without progressing forward. Ex. Walking along track is against the self imposed rules, you must perform the exercise to progress. On the odd numbers you pick up the six (guys on even numbers) by help with reps or progress around the track. From the first time we did this the time was only 45 min. This time we had a 70 min timer, no breaks built in. I also added 2 more rounds for a total of 16. See “Even the Odds” link. Round count by PAX: POTS > 4 , Maybeline > 9 , Pikachu > 9 , Cupid > 9 , Fonzie > 7, Full House > 10, Fanny Pack > 12 , 187 > 12, Mad Dog 20/20 > 9, Bobby Bouche > 8, Roger Roger > 7, 8 Bit > 6, Breach > 9, Lipstick > 9, Sprinkler > 7, FRAM > 9
Mary: None…too tired.
Announcements: Carpex Q swap and see slack
T-Claps (Recognition): The whole group who showed up knowingly, known but only by reputation or those unknowing souls that came to support other PAX.
Prayer: Sickness, healing
FNGs: Not today.
Warm Up: 10 X SSH in cadence
The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.
Mary: MIA
Announcements: Check Slack and FB for upcoming CSAUP opportunities
T-Claps (Recognition): PAX for picking up the 6
Prayer: Kayla and Tony, unspoken
YHC took us out. Always an honor to lead.