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A little parking lot work at Disney

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YHC was working on 5 days in a row of posting since AGS on Sunday and was doubting his commitment to Pablo to Q Disney.  The body was saying “no” but the heart was saying “Hell yeah”.  I found my commitment (not motivation) and rose from the fart sack to post.  Several showed for extra credit but YHC missed that!

Warm Up:  A short lap around the parking lot mixing in some high knees along the way.  Great to see New Mexico drive up and join us as we started.  No penalty burpees.  We circled up for a warmup on this clear 42 degree morning.

  • Good morning x 10 I.C.
  • Daisy Pickers x 20 I.C.
  • Standard Merkins x 20
  • Goof Balls x 15 I.C.
  • Arm Stretches and Michael Phelps

The Workout:

Form 2 groups and indian run to the Middle Creek High School

  • Apple Sauce Indian Run
  • Pax at rear does one burpee before running to the front
  • (New Mexico was our drill sergeant)

We gathered at the corner of the Middle Creek parking lot for the instructions on 10 Rounds with Tyson

Five pain stations (Corners and Lower Center)  – 10 reps of same exercise at each of the 5 stops (50 reps each lap).  Goal is always 10 laps but rarely have time  Laps were

  • Round 1:  Standard Merkins
  • Round 2: Prisoner Squats
  • Round 3:  LBC (cadence)
  • Round 4:  Wide Grip Merkins
  • Round 5:  Mountain Climbers
  • Round 6: Brokeback Derkins

…we ran out of time!

Indian Run (no apple sauce) back to the start for COT

Mary:  Low Slow Flutter

Announcements:  Maybeline – 18 posts in a row.  2.0 workout this Saturday at Womble – Peak Week and Roger Roger have your Q – info on Slack / Facebook

Prayer:  Prayers for Crablegs as next Tuesday he is going for an experimental ALS drug – prayers he gets it.  New Mexico’s 2.0 for asthma – Moby’s father – Glass Jaw’s Grandfather.  Unspoken

Always an honor men!

Possible Intervention!!!

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11 I think for EC  with 1 going for the Fritter.  And 28 for field trip. I apologize if I missed anyone.

Warm Up: jog to storage center parking lot.  20 SSH, daisy pickers, good mornings, arm stretches and 10 burpees oyo to get blood flowing.
The Workout: jog to Aviator our door lounge for 20 erkins and dips and then with Pikachu motivation 40 derkins.  Mosey to new coffee shop for some 7’s.  This included (wolverines) merkin, one leg to elbow, merkin, other leg to elbow, merkin and jump up. Opposite side of lot we did alternating hand wall planks.(for lack of name).  With lunges  in between exercises.

Mary:mosey back to courts for pickle pounders, Freddie mercuries, dying cockaroaches, wwII, pigeon stretch, lower back stretches, andHalf a nice day.
Announcements:slack, F3 Dads Saturday@ Womble@9, quest q’s at Kenny’s grave and Disney.
Prayer:Moby’s family and father, crab legs medical treatment.

 

 

GOODWILL all around!

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PAX:

187, Buford, Chips, Dahmer, Dawgpound, Deadbolt, Dumbo, Emeril, FNG “Dumbell”, FNG “Sparty”, Full house, Lipstick, Maybelline, Midget, Mookie, Nemo, Particle Board, Pikachu, Sandlot, ShamWow!, UTI, Warbucks, Yogurt

23 STRONG showed up for what looks like it might be the coldest morning we’ll have in April.  Pre Blast conjured up 9 HC’s to which all 9 were present and accounted for – Dahmer and Dumbo with FNGs in tow.  7 made it out for the EC including FNG “Sparty” while UTI ran from home to Purple Cobra for his own EC.  Day 2 of Virgin Q week and everyone stepped it up with attendance beating out yesterday’s impressive showing at Downtown Train.  Lots of sounds and smells permeating from this group of PAX on this cold morning, but we didn’t lose anyone to the HT John today –   Lipstick did find a new porta John behind HT for future consideration though.  YHC was proud to lead today – thank you to everyone for support, encouragement, camaraderie that I have experienced since joining F3.  (187 – special thanks for introducing me to F3).

EC:

Chips, Dahmer, FNG “Sparty”, Maybelline, Pikachu, ShamWow! & Warbucks.

Warm Up:

Started with a warm-up run around the Harris Teeter building and circled up near the gas station.  Per Dawgpounds Downtown Train request the day earlier we started off with 5 burpees OYO.  Those were followed by Hairy Rockettes (10), Daisy Pickers (12), Imperial Walkers (10), & Hillbillies (10) all in cadence.
The Workout:

We moseyed over to the Goodwill store parking lot where everyone partnered up.  Partner 1 remained at Goodwill and performed People’s Chair while Partner 2 ran around Goodwill toward Planet Fitness and the sidewalk heading back towards Sunset Lake Rd – once on the sidewalk the Pax was greeted with sidewalk chalk instructions to Bear crawl up the sidewalk until they reached the next instruction to start running again making a full loop around and back to Partner 1 they switched places. This was repeated for 4 exercises: People’s Chair, Merkins, Monkey Humpers & Mountain Climbers.  Those that finished early did plank hold to wait for the six. Starting to get close on time we moseyed back over to parking area near gas station and circled up for Mary.
Mary:

LBCs (15), Low Slow Flutter (15), American Hammers(15)
Announcements:

This Saturday (4/6) Southwake F3 Dad & 2.0 workout at 9am.  Starting today at 9am you can sign up for the F3 Dad’s Camp.

Prayer:

Prayers for Crablegs that he gets accepted into the new Drug Trial.  Thoughts and prayers with Shreader.

Buck Furpees

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21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

Somewhere Over the Rainbow…6 PAX Get Stronger with 6 miles and Fellowship

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Clown car carrying Deadbolt and YHC arrived to a 50 degree Womble parking lot this morning. Clear skies with hints of blue and gold in the distance. Next week we’ll have to slide the time back to 6am to accomodate the earlier sunrises for the remainder of spring and summer. If you have posted over the past 2 weeks, you’ve probably noticed a consistent fixture in the form of Maybelline. Right on queue, there he was right where I left him last week, getting some stretching in. That’s 14 straight workouts, fellas. Strong work!.

Speaking of strong work, did anyone see Skidmark’s 5K time on Saturday? And just like that, there he was in the front seat of his red truck looking for an early morning recovery run. Another truck rolled in with Nemo in driver’s seat. Planted flag with 5 minutes left for any last minute takers of today’s edition of AGS… Received a text from Bobby Dall with the heads up that he was on his way.

6:31 hit and we were off for the following warm-up

Warm Up: Light jog to the end of the lot, side step squats on the return and circled up for SSH X15, Imperial Walkers x10. At that point, Bobby Dall joined the circle. No penalty burpees this morning as YHC was still recovering from Pikachu’s Turkish get ups at the Mason Dixon convergence yesterday. Also, for those in attendance at said convergence yesterday, what was up with the wheelbarrow staircase walks as the opening exercise?…Dang, Pikachu.

Finished off the warm up with a set of Mountain Climbers x15, Michael Phelps, and Left hand\right elbow-Right hand\left elbow stretches. Squat hold while YHC explained this morning’s route.

The Workout: Standard Bass Lake Route. Slight modification from previous week’s in that we would navigate the Lake in a clockwise fashion and enter and exit via greenway. No soul crusher this morning. YHC was just not feeling it, but will not disappoint next week if it is dry. As we ventured around the baseball fields, Skidmark confirmed a 2nd F at Dunkin Donuts after our run, and continued up Grigsby with Maybelline, Nemo, and Bobby Dall.

At the Sugg Farm entrance, Bobby Dall circled back for the six, first YHC, then Deadbolt. Exchanged some quality mumblechatter along the greenway, and about a mile in, Bobby Dall picked up the pace to catch up with Skid, Maybelline, and Nemo. Along the trail, took a few quality snaps of that trademark sunrise just beyond the trees. As we entered the Bass Lake parking lot, YHC and Deadbolt approached the Bass Lake “Killer Hill” with some reluctance, but more determination. Tackled the hill and the final bend around the lake. Halfway on the greenway back to Womble, we noticed a light rain sprinkle, which provided a welcomed cool down as we finished up our last 1.5 miles to the finish. YHC later received a pic from Bobby Dall who was able to capture a rainbow during his run. Strong runs by all PAX posting this morning and good to see some familiar faces return to AGS.

Mary: Stretches OYO

Announcements: Dunkin Donuts 2nd F, Wrightsville and Richmond Half-Full Sign-ups (never too early). NC Spring Classic 8k and 16k-April 27th. Coal Ash VQ tomorrow at Downtown Train. Maybelline VQ at Purple Cobra on Tuesday. PAX love VQ’s….come out and show some support. They will most certainly be beatdowns for sure.

Prayer: Prayers for Shredder, Crosby, and all PAX working through injuries. Additional prayers for a Wescott Neighbor who suffered a heart attack recently. Continued prayers for Lipstick’s mother in law, CrabLegs, DoubleD and his family.

Curls for the Girls

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2 for EC Nemo and Maybeline on a new 2+ mile route to avoid construction on HS Road.  Ran to Womble, around soccer fields, back to start with a little extra to get over .

Warm Up: Jog 0.4 mile around the block and back. Circle up for some of the regulars.
The Workout: Set up in a line for some station curl work. 4 weight stations – 20lb kettle curl – 25 lb right arm curl – 25 lb left arm curl – 35 lb kettle curl. Started in a line and as we worked through we did a set of 12 count, and before you got the first curl, and between each set of curls, did a 12 count of merkins along with the 12 rep curl sets.  Did this until each had done each of he 4 curl sets 1x, recover on the jog. Repeated but this time the exercise offset of curls was squats, recovered on the jog, then last round was LBCs. Each PAX got to do each of the 4 curls 3 full sets. Had a few extra mins so we knocked out some bear crawls.
Mary: Quick set homer to marge, low slows, hammers
Announcements: See slack
Prayer: Recognized spoken and unspoken, YHC took us out

No Q insight

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As the Q rolled up he spotted an unusual vehicle in the Starbucks lot. A gray Toyota Tacoma with a NC state flag license plate in the front. There is only one guy that rolls like that. Great to see Double D back in the gloom and grinding for a run. Unfortunately this Q has no insight into the workout as YHC and Shamwow did a mile warmup and bolted for a local 5k. Double D posted at GP later so must not have been too bad. Thanks to Maybelline as he was charged with keeping the 6 close. And for 13 straight days.

Warm Up: SSH, IW, Hillbillies, Good mornings, High Knees, and Butt Kickers
The Workout: 5-6 miles
Mary: coffee
Announcements: see Pikachu’s announcements, shirt order
Prayer: Full House’s dad out of hospitals great to see Double D

Carry Each Other’s Burdens

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EC: Emeril, Skid Mark, Nemo, Dumbo, Maybelline, Dawg Pound

Warm Up:

Lap around the lot then some standard warm-up exercises: SSH, Imperial Walkers/Hillbillies, Good Mornings, Sir Fazio Arm Circles.  One more lap around the lot.

The Workout:

Grab all of the gear (2- 3″ firehose logs, 2- 3″ firehose bundles, numerous kettlebells).  The journey we set out on included one lap around the soccer field with various pain stations.  The gear was only carried and not used at any station, this will be explained later.  First stop was at the stage, box jumps and B2W.  Second stop playground, pull ups and merkins. Third stop shelter, Urkins/Derkins/dips/squats.  Fourth stop tennis court, suicides/11s (people’s chair/merkins)/suicides.  Fifth stop along the path for some Broke Back merkins.  Walked back to flag and put gear in the middle of the circle to start Mary.

Mary:

Low slow flutter and LBCs

Announcements:

North/South Convergence Saturday, 30 March.

Check the Slackbook

Prayer:

Maggie/Clay/Crab Legs Always/Unspoken/Happy Birthday Roger Roger

Life Tips by CHiPs: All of the gear was carried throughout the workout to demonstrate the many burdens that we carry around daily.  The gear was not used during the exercises, but hauled from location to location on purpose. This was to demonstrate how meaningless it is to carry our burdens around endlessly, and by doing so, it weakens us mentally and physically for the important moments in life that we need all of our strength to tackle. It is a reminder that we are much stronger when we are not carrying our burdens around alone.  We as men are fixers and never want to appear weak, so we try to fix our hurts by ourselves (alcohol/porn/other addictions) and think that appearing like we “have it all together” it makes us look strong.  Well, that’s a lie!  Paul tells us in Galatians 6:2, “Carry each others burdens, and this way you will fulfill the *law of Christ (*Golden Rule).  We must have men in our life that we can talk to about our hurts/struggles/thoughts, and in so doing we “carry each other’s burdens.”  The enemy, Satan, prowls around like a roaring lion seeking someone to devour.  His main objective is to “steal, kill, and destroy” the very thing you hold dear.  We are constantly under attack and need to be ready.  Therefore, I challenge each PAX to find another man in their life that they can talk to and form a shield lock with when the crap hits the fan.

where’s midget

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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

R4TJ – Well That Went Downhill Fast…

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EC – Before: Skidmark

Warm Up: Good Mornings, Monkey Humpers, Various Stretching, .5 miles up Arbor Creek Way and .5 back to the start of the workout.

The Workout: For today’s workout we opted for speed over distance.  Mumblechatter on the run included some unfortunate turns of phrase that really hug the line of appropriate adult conversation but you must of course consider the guys listed in this backblast and really it shouldn’t surprise you all that much.

  • Start at bball court together
  • 10x Plank OYO
  • Sprint to bottom of the ramp together
  • 10x LBCs OYO
  • Sprint to top of the ramp together
  • 10x WWIIs OYO
  • Sprint to Dumpster together
  • 10x Merkins OYO
  • Sprint to Next Corner together
  • 10x Freddie Mercs OYO
  • Sprint to Mid-point on the guard rail together
  • 10x Dips OYO

Repeat 3x

Mary: We wound down the workout by throwing some of our thoughts and feelings about mental illness onto the table for discussion.  YHC outlined the similarities in the workout to how we might feel in life.  We all start and end together.  At times someone is faster or slower, more fit or less, but we have the ability to look out for one another, support each other, and if we do it right we can always work to get “right” together.

Announcements:  Check Slack for the latest summary of announcements from Pikachu.

Prayer:  Pray that we might look for opportunities to pick up the six in all aspects of F3, 1st to 3rd.  Outside of F3 we stay mindful of opportunities to find and support the six in anyway we can.  We pray that those that may feel like they are the six or are in need of being supported and lifted up find the strength to raise their hands or reach out for help.

EC – After: Lipstick, Yogurt, YHC