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Partner Ball Kicks

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YHC peeled in at the last possible minute after fart sacking through EC (good job Slide Rule, Pablo, & U.T.I!) to a very full parking lot that included some old familiar faces. A quick round of hellos and we were into warmup.

FNGs: N/A
Warm Up:

SSH x10 IC

Imperial Walkers x10 IC

Lap around the parking lot consisting of butt kickers, high knees, and finishing with frankenstein walks (or ball kick walks if you’re too close to the pax in front of you).
The Workout:

Lots of good miles ran this morning with some great picking up the six action by Lipstick and Cowboy. Way to be boys.
Mary:

Numerous double downs for Ground Pounder’s 1 year anniversary.
Announcements:

First responder training. See online.
T-Claps (Recognition):

Lipstick & Cowboy for picking up the 6. This is what makes us more than just a run club – remember it!
Prayer:

Banana Seat’s neighbor. Unspoken.

T-Claps for Jesus

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Warm Up:

Squat Walkers, Side-straddle hop, Chubby Checkers, mosey, then Indian bear crawl down there parking lot (in pairs, one partner bear crawl around the other, then holds plank while partner bear crawl around him). Mosey to the back.

The Workout:

11s with capoeira pushups on one end and burpee box jumps on the other.

Stations: single arm 35# dumbbell thrusters, ring rows, jump rope, and low slow flutter hold. Person doing dumbbell thrusters sets the pace and everyone rotates when they’re done.

Started with 10, then 8 on the next round, and 6 on the final round.

Combatives

Wing Chung punches, then add in wedging, then go to blocks with return strikes.

Mary:

LBCs, American Hammer, alt v-ups, Cobra

Announcements:

First of the Run the Springs races next weekend

T-Claps (Recognition):

Jesus (for saving us, obviously)

Prayer:

Martini’s mom awaiting test results following final round of chemo.

Triple Q – Nutcracker Style

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Winter Strikes Back – kind of. It was much cooler – about 40 degrees but 11 men decided not to let that stop them from rolling out into the gloom to get stronger!
We had a “Triple Q” to give a couple newer guys the opportunity to lead part of the workout. That will be a goal at this AO moving forward so anyone interested in stepping up and taking part of the workout just let us know.

FNGs: None
Warm Up:

(Led by 3rd Cousin)

Mosey around the parking lot
SSH x 20IC
Michael Phelps x10IC
Daisy Pickers x10IC
Finkelsteins x10IC
Left Leg Stretch
Right Leg Stretch

The Workout:

Dirty McDeuce
4 sets of 3 exercises with a lap around the parking lot in between (arms, abs, legs) – 13 count IC
Split into 4 groups – number off 1-4
Set 1: Merkins, Squats, Low Slow Flutter
Set 2: Carolina Dry Dock, Bobby Hurleys, LBC’s
Set 3: Irkins, One Legged Squats (right), Hello Dolly (on your six, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.)
Set 4: Derkins, One legged Squats (left), Reverse LBC’s
Rinse and Repeat
Just for fun – one more lap around the parking lot running backwards in the straightaways and forward through the curves.

Mary:

(Led by Spanx)

Box Cutters
Peter Parkers
Pickle Pounders
Monkey Humpers
Hillbillies
Imperial Walkers
American Hammers
Windshield Wipers
Have A Nice Day

Announcements:

See facebook and slack

T-Claps (Recognition):

Great job 3rd Cousin and Spanx for stepping up to Q!

Tune in next week for another exciting edition of the Triple Q…

Prayer:

Traveling for Easter
3rd Cousin – traveling for work
Spanx – new job in Norfolk – moving in 2 weeks

Kick Ball in the Gloom

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Warm Up:  Run through the parking lot; quick feet on the curb in both directions.  Circled up for the following exercises:  20 SSH, 10 Good AM, 10 Daisy Pickers, 10 Sir Fazio Arm Circles (F/B), 10 Windmills, 10 Goof balls

The Workout:  KICK BALL – F3 Style:  Fields were flooded due to an overnight storm so Q moved the kick ball event to the parking lot.  Ground rules set:  if ball was kicked outside of parking lot into grass, the kicker executed 5 burpees OYO; pitcher calls out exercise, kicker runs after ball while remaining PAX performed the exercise.  This was modified after a few rounds with ALL PAX running to the kicked ball.  Numerous exercises were called including wide merkins, merkins, diamond merkins, Squats, SSH, LBC, WWII, planks, spider man, mountain climbers, leg kicks, Burpees, Homer to Marge,  B2TW, 6-point Burpee, etc.

 

Mary:  Circled up in the parking lot and each PAX called out a 10-count core exercise:  LBC, WWII, reverse LBC, American Hammers, H2M, Freddie Mercury, Box cutters…

Announcements:  Triathlon Training (with non AO swimming) – See Gump;

SEE ANNOUNCEMENTS on social media

T-Claps (Recognition):  Great to see our F3 brother back in the gloom – Noah’s Ark!

Prayer:  FedEx led us out;  Holy Week – Good Friday, Easter.  Lots of whirlwinds in PAX lives; work transitions, Messi taking a huge test this week, injured PAX,  Job interview, unspoken.

EC:  LED and H1N1 running; Messi on the bike.

Honored to lead you men in the gloom!  Appreciate your enthusiasm with the use of the kick ball today!

April Madness

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Cupid was our guest Q this morning, and PAX was wondering what kind of pain was in store when they saw basketballs on the sidewalk. There was a request for B2TW, but Cupid had other plans.

Warm Up:

Jog around the lot, circle up for side-straddle hops, Michael Phelps, Sir Fazzio arm circles, and then one round of suicides down the lot. Grabbed the basketballs and moseyed to the back.

The Workout:

“Knockout”: 2 people on the court each with a ball. At “Go” the first person starts on the free throw line and tries to get a basket, while the person behind tries to knock out #1s ball and get a basket first. With the all-white cast with no evident Michael Jordan genes, and despite the shorter 8-foot basket, misses were plentiful, giving the waiting PAX plenty of time to hold their exercises.

If #1 gets a basket first, he passes it to the next waiting PAX, and #2 now becomes #1, while the new PAX is #2.
If #2 gets a basket first (achieving “knockout”), then #1 passes the ball to the next waiting PAX and commences with a penalty exercise.
Rest of the PAX hold an exercise while knockout is going on.

  1. WAITING: plank hold; PENALTY: 5 burpees
  2. WAITING: LBCs; PENALTY: 5 jump squats
  3. WAITING: Boat-canoes; PENALTY: 10 merkins
  4. WAITING: monkey humpers; PENALTY: 10 merkins

Continued this until time for Combatives.

Combatives:

Defense from sitting; included seated front and turn kicks, and a shin takedown

Mary:

LBCs, American Hammers, Pickle

Announcements:

Minuteman Muster 5k & 8k on May 19 (Norm); Get a Road ID (Gump)

T-Claps (Recognition):

16-bit completing his first half (at Disney in FL)

Prayer:

Shredder, Pikachu

This is Spinal Tap

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11 PAX made it out to the virgin Q this morning to enjoy a Spinal Tap inspired workout.  The new Q even brought a few old faces out in to the gloom for the first time in a while.  The weather was perfect even if the hill was a bit soggy.  5:30 came as everyone was milling around.  No FNGs.  Let’s do this.

Warm Up:

Lap around the baseball fields with high knees and butt kickers sprinkled in.  Circle up in front of the basketball court for the warmup

15x SSH

10x windmills

10x Moroccan night clubs

Arm and leg stretches

The Workout:

Mosey to the rock pile where everyone was instructed to get a rock and then John Cusacked to the big hill by the lower baseball field.  On the way over those that weren’t familiar with Spinal Tap were told that Nigel Tufnel was know for rock music and an amp that goes to 11.  So, with our rocks, we went to do 11s on the hill.

Image result for it goes to 11 gif

With rocks in hand we start at the top of the hill with turkish get ups and did Bobby Hurleys at the bottom.  If anybody’s rock hit the ground they owed 11 diamond merkins on the rock.  No one was caught without their rock though so this never came in to play.  YHC was glad to hear no mumble chatter and just some grunts and groans as the guys were working out.

Once everyone was done with their 11s we John Cusacked over to the pavillion where we paired up (one group had three) and picked a picnic table.  The groups were to take turns doing Roman situps (reverse situps hanging off the edge of the table) with the rocks.  Did sets of 10, 15, and 10 switching off between doing the exercise and holding the partners legs.  The group with 3 had one member doing WWIIs AMRAP while the other two occupied the table.

Once everyone was done we did a quick set up irkins, dirkins, and dips (rock in laps for an extra challenge) and then headed back to the rock pile to return our rocks.

Mary:

In celebration of Modify’s chocolate shop being in the final 4 of the Indy’s best chocolate in the triangle we did 4 burpees OYO

15x American hammers

10x homer to marge

10x Freddy Mercury

10x box cutters

10x pickle pounders

Announcements:

Check Facebook and Slack

Modify’s chocolate shop nominated for best in the triangle.  Link to vote here.

Banana Seat talked about the importance of checking yourself monthly for testicular cancer.  Women do it for breast cancer and, as it is the leading cause of cancer in men, we should check ourselves regularly as well.  This month’s breathtaker charity is for testicular cancer

T-Claps (Recognition):

Banana Seat and Dawgpound both donating their NCAA poll winnings to testicular cancer charities

Prayer:

Norm took us out.

Banana seat has a CT scan this afternoon.  Prayers that the results are favorable

Crablegs and Shredder

 

What an honor it truly was to lead this group of men this morning.   I’m thankful for the opportunity.  Until next time.

010000

Doubled Down on the Stack Em Up

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Warm Up: Quick mosey around the parking lot

SSH x 25   ( cadence may need some work according to the mumble chatter)

Moroccan nightclub x 10

Sir Fasio arm circles x 10 forward and 10 reverse

Daisy Pickers x 10

Imperial walkers x 10

Hillbillies x 10

The Workout:

Stack ’em up Suicides drills

Burpees x 5 & Diamond Merks x 10 to start

Burpees x 5 & Diamond Merks x 10 at first station

Burpees x 5 & Diamond Merks x 10 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 at 2nd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 at 3rd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 at 4th station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 back at home

Mary: Ring around the Mary

Peter Parker’s x 10

Merks x 10

Mountain Climbers x 10

Carolina Dry docks x 10

Shoulder taps x 10

Windshield wipers x 10

Sideways plank crunches left x 10

Sideways plank crunches right x 10

Homer to Marge x 10

Left leg up, bridge rise x 10

Right leg up, bridge rise x 10

Burpees x 10

Pickle pounders x 10

Announcements:

Banana Seat has breath-taker and the charity this month is Testicular Cancer Awareness Foundation. Banana Seat encouraged the PAX to educate themselves on testicular cancer and check themselves regularly
T-Claps (Recognition):

Spanx, 3rd Cousin and Bernie(?) stepped up to Q a portion of Nutcracker over the next two weeks. Virgin Q’s
Prayer:

Crablegs and his trial opportunity today

Moby’s dad

Shredder and his recovery

AMRAP

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AMRAP stands for “as many reps/rounds as possible” and thusly speed and high heart rates were the plât du jour. Martini returned for the first time in a while to Sheepdog, and Third Cousin was brand-new to this AO.

Warm Up:

Arms-out imperial walkers, daisy Pickers, side-straddle hop, mosey to the back where PAX was greeted with various paraphernalia of pain.

The Workout:

Post Warm-up warm-up: partners work up to 100 total butterfly sit-ups. Partner 1 does as many sit-ups as possible while Partner 2 does a 2 times through a Vinyasa flow, and when he’s done, partners switch. The Vinyasa flow starts in standing position and you move with your breath, so you breathe out as you touch your toes, then in as you lift up halfway then out as you go back down to your toes, put your legs back, and lower yourself down to your chest. then you breathe in while you raise up to a Cobra position, then breathe out as you push back to downward dog, then breathe in as you raise your right leg, and out as you bring your leg forward between your hands. Breathe in as you stand up into warrior one, and out as you settle down into it nice and deeply. Breathe in as you windmill your hands back to your feet, and breathe out as you pull your left leg in then go to standing. Repeat, but with the left leg first, and that is one round. Repeat both legs again for round two, then switch to sit-ups, and your partner goes to the vinyasa flow.

Once everyone was warmed up, the real work began.

Still with partners, 3 stations, 2 minutes per station, counting up the variable reps in competition with the other partner teams. Go through all three stations, then repeat.

  1. Station One: 10 elastic-band thrusters while partner does bar-hopover burpees, then switch roles, passing off the burpee count as you go, and writing down your total burpees at the end of 2 minutes
  2. Station Two: 10 jump squats while partner does dips. Keep going until 2 mins is up, rotating every 10 squats, then total your dips.
  3. Station Three: 20 deep knee strikes while partner does Man-Makers (Merkin position, hands on 35lb dumbbells; do a Merkin, and once up, do a row with one arm, then Merkin, then other arm row (with the dumbbell in hand of course!)

Congrats to Norm and Martini for getting the highest count! (Although Q noticed the thrusters needed some form work 🙂 )

Combatives

Combos: single punch, then double punch, then double punch followed by a front kick. With vim and vigour!

Mary:

Around-the circle: each PAX picked an exercise and called count or casence.

Announcements:

First-Saturday 2.0 workout 9am tomorrow at Womble.

T-Claps (Recognition):
Prayer:

Norm going to Asheboro for National Guard drills this weekend; overwork at Cupid’s job; Shredder; Dovetail’s sister in Siberia just having a hard time staying motivated about teaching there.

Always Have a Plan B

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Prelude:  Arriving early to Kenny’s Grave, your QIC parked his car and headed to the basketball court with ladder and scissors in hand.  (Disclaimer:  No running occurred with scissors in hand.) I had visions of a Final Four beatdown working solely on the four corners of the basketball court.  The prize at the end of the workout would be a picture of a PAX “simulating” cutting down the nets as the other PAX looked in awe of the brother/team of brothers that went above and beyond during the planned workout.   Well crap.  Wouldn’t you know it but the net was made of chains!  Always have a Plan B.  And as Modify would say, “sometimes you just have to “Modify as needed.”  Q took his ladder and scissors back to the car and drove over to the other parking lot.

Warm Up:  Just as Banana Seat predicted, PAX came rolling in with minutes to spare.  We thought we hit max capacity until a tiny European car promoted by JLo came screeching in right at 530 am.  And with Cupid’s arrival, (no penalty Burpees given), the PAX were off to a nice run around the ball field under +50 deg F conditions.   PAX circled up under the lights in the adjacent parking lot for the following exercises:  20 SSH; 10 Daisy pickers; 10 Good AM, 10 Sir Fazio Arm Circles (F/B).  Excitement of the PAX was high, as well as the pollen count, with a sighting of a lost F3 brother – R-22 and a guaranteed beat-down by a guest Q – your #HIM.  Banana Seat was smiling since this was the third/forth time he has had a Guest Q at Kenny’s Grave with word on the street of a VQ next week too.  BS has promised to return the favor and guest Q down the road at Possum Trot in the near future.

The Workout:  PAX headed to the bathroom walls with rounds of Frankensteins, Open Gates and Prisoner Lunges.  At the two flags, Q called for Jack Webs (1 merkin, followed by 3 air arm pushes from our knees); a mis-count by the Q lead to a count of 7/21.  PAX headed to the bathroom wall for 10 cadence counts of Seated Chair, Balls to the Walls and Australian Mountain Climbers (Rinse & Repeat).  The second AMC went much better as PAX were initially confused by the exercise. (Q had learned this exercise from Breach while posting at Ground Pounder the week before).  With arms burning, PAX moseyed to the parking lot for quick feet (L-R) up and down the curbs in the parking lot.  Plank hold for the 6th, Q led PAX for additional quick feet (R-L) up and down the parking lot curb.  PAX were instructed to find their very own parking space for a build-a-bear workshop consisting of a bear crawl to the curb, 0ne merkin, hand walk side to side on curb, additional two merkins, and bear crawl reverse to opposite parallel line from initial start.  Q called out Rinse and Repeat but doubled the number of merkins to two and four.

Since Gump was closest to my vehicle, Q asked him to grab the four foot, four inch PVC pipe filled with water (coupon).  PAX lined up for an Indian run.  Lead PAX switched off carrying the Coupon as PAX slowly ran from parking lot to the basketball court covered in pollen.  Coupon left on bench as PAX lined up on the out of bounds line for the next beat down, I mean exercise.  Q instructed PAX would do seven’s with 1 frog jump, side shuffle across the court to the opposite out-of-bounds line and then execute 6 of R-22’s favorite exercise:  the burpee.  PAX side shuffled back and forth until sevens were completed.  Modify gave Dauber a 10 count.  PAX lined up closely up against the fence in BTTW.  Last PAX bear-crawled under each PAX getting back into BTTW until every PAX made it through.  PAX got on their six while laying on the three-point semi-circle and Q called the following 10 cadence count/count exercises:  Homer to Marge (added L&R leg up too); WW IIs; LBCs; Lo-slo flutters; American Hammers; Box cutters; and Freddie Mercury.  With time still left on the clock, PAX performed suicides running to each of the four lines on the court but back-pedaling on the return.  Ten star jumps, 10 frog jumps and 10 monkey humpers were added for fun.  Movement was continuous with very few breaks to the delight of the PAX.

Mary:  Yoga stretches including pigeon, three legged table, chaturanga, etc.

Announcements:  Saturday 2.0; Dad’s Camp; See Slack/FB

T–Claps:  Took a page from Fed Ex and asked PAX to think about something positive in their life that has either happened or will happened soon.  Many PAX shared positive things including their kid’s solid job interview, great co-partnering /raising of kids by two separated parents, a new home-brew, an up-coming concert with his son, new little league baseball/coaching, things better on the work front and other positive events on the homefront/other.

Prayer:  silent/unspoken; Dauber took us out.

F3 Brother Highlighting the 6th:  Dovetail – Jess Hines (bio below)

 

Born in Minnesota in ’84, moved to the mountains of the Atomic City, home of the Manhattan Project, Los Alamos, NM at age 2. Was homeschooled all the way through. Had a younger brother who passed away a year ago from colon cancer, have a younger sister who is teaching right now in Siberia (and doing outdoor workouts in 20-below sometimes!). Mom and Dad live in Charlotte. Went to school at Harding University in Searcy, Arkansas, the Armpit of the South (seriously, it’s more humid than here) where I met my wife. The family moved from NM to NC in 2007, and I got married later that year.
Been at F3 since about the beginning of 2017—Boy George introduced me. Got the name Dovetail because I had just started practicing making dovetails with hand tools, which I like restoring and using. Recently ran my first-ever half marathon in Wilmington (which, as a CrossFit guy, I never would have done without the influence of my F3 brothers). Currently site Q for Sheepdog on Friday mornings while Shredder is recovering from knee surgery.
In addition to F3, I’m also thankful that I recently found out about David Wood (through the Cross Examined podcast) and his excellent YouTube content at Acts17Apologetics, as I’m big on apologetics and worldview studies.

 

Thank you for the opportunity to lead you men!  Dauber QIC

Lucky Number 11s

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7 PAX showed up for Kenny’s Grave to see what the Q of the day was going to do.

16-bit and Messi showed up first, and got to choose the workout. Kind of. Both PAX picked two numbers, which determined two of the exercises for the 11s that YHC had planned. YHC balanced it out by picking the third.

Warm Up:

Mosey around the parking lot

Circle up, 20x Side Straddle Hops IC

Mosey around the parking lot

Circle up, 10x Good Mornings IC, 10x Fozzy Arms Circles Forward IC, 10x Fozzy Arm Circles Reverse IC

The Workout:

11s!

PAX bear crawled from Splash Pad to Playground, 10 pullups. Bear crawl back, 1 Turkish Stand Up. 9 pull ups, 2 Turkish Stand Ups, so on and so forth.

After completion of first 11s, YHC checked his phone and realized there was no way we’d get a second set of 11s in. Quick audible.

PAX ran from one end of parking lot to the other, 60 seconds plank hold. Ran back, 1x LBC IC. Ran back, 50 seconds plank hold, 2x LBC IC, so on and so forth.

Mary:

Circled up, went around the circle and had each PAX call out an exercise to do. Can’t remember them all. Finished it up with Have a Nice Days.

Announcements:

Check Slack, Swim training at Triangle Aquatic Center Tuesday mornings, Mason-Dixon Convergence on Saturday.

Prayer:

Continued safe travel for H1N1, prayer’s for H1N1′ and Messi’s church as the lead pastor recently passed away.

Double D’s knee.

Family with the son that recently passed away.