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We Did a Whole Lot

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Warm Up: Jog around the soccer field, circle up at start for Good Mornings, SSH, MNC, leg stretch, arm/shoulder/chest stretch
The Workout: On the jog to the big lot. As promised, we would do a whole lot.  Partnered up for accountability and started in one corner. On the jog midway up the side, stop for 12 count merkin, x2.  To next corner for 12 count squat jump 12 count, x2. Next corner for 12 count WWII, x2.  To midway and stop for shoulder taps ICx12, x2. To corner for Mt Climbers ICx12, x2.  Back to start for pickle pounder ICx12, x2.  Key was to rest on a 10 count between sets.  Did 2 laps.  Lined up and did suicide sprints out and back using the parking lot islands as the stop and turn points.  At each turn did 1 set of 12 of the same order of exercises from the lap run around the lot.  On the jog back to start and covered in the range of 2.2 miles total.
Mary: Back to start for a quick round led by Emeril
Announcements: 5 year convergance, 9/11 stair climb
Prayer: Lucky Charms, DD, Crab Legs.  New Mexico took us out in prayer including a much needed moment of silence – thank you brother for giving us all the right perspective to start the day

EC credit to 187 (great to see the progress on recovery), Mookie, The Natural, Nemo, Pablo, Axe

Credit to Emeril, Mookie and OCR for a Thunder/Disney double down

Credit to the newer guys.  We are lucky to have you and you are getting stronger and pushing all of us

OCR – go out and get the 5 pack tomorrow

 

Day 1 of OCR’s 5 Pack

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Pax of 22 making sweat angels at Paradise City

EC: Emeril, Nemo, Peeping Tom, Squatter, Dawg Pound, Lipstick, 187, Axe

Shout outs:  Yogurt for grabbing the 6, Lipstick and Nemo for extra extra credit, M4L on the Q Assist, Mookie working hard on the ramp, Squatter for traveling in, Dumbo for not throwing up

The Warmup

Quick warmup jog

½ mile job with warmps – SSH x20, Imperials Walkers, Appolo Creed Burpees, Good Mornings/Windmills,

 

The Workout:

Partner Dora

Balls to the wall/Partner Dips x3 rounds

Mary:

LBC’s, Low slow flutter, Homer to Marge, Elbow to Knee crossover situps, stretches

PRAYERS:

Crablegs, Double D

Announcements:
OCR working on a 5-pack this week.

The Ground Pounder

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5 PAX came out for GP (2 post U-Turn)

Memorable Quotes:

Chillcut planks are just Pickle Pounders without the pickle and the pounding.

Warm up:

10’s –  Good Mornings, Imperial Walkers, Hillbillies, Fuzzy Arm Circles,  Daisy Pickers, Merkins

The Workout

Mosey to Rock Pile – rotate rocks around circle between sets

  • 5 sets of 10’s – Curls,
  • 5 sets of 10’s Overhead Tri-press
  • 5 sets of 10’s Ground Pounders (Deep Squat w/ Overhead press)
  • 5 sets of 10’s Standard Press

While FNG dry heaves & recovers

10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge, windmills

Return Rocks to pile and mosey to playground

Aik’n Station:

  • Aik’n Legs –   15’s – Box Jumps, Lunges, High Knees, Split Jacks
  • Aik’n Belly -15 American Hammers, 20 ct 6 inches, 30 ct Chilcutts
  • Aik’n Arms – 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs – 20 Squats, 20 Step ups, 5 Star Jumps, 5 burpees, 15 Mnt Climbers

back to lot for COT/BOM

Welcome FNGs from Burlington, NC – Jumpman and Jurassic

Announcements:

CSAUP Greenville started an hour ago

Prayer Requests

Praise Pikachu starts new job in 9 days.  Prayers for those recovering from injuries, for Foghorn and his family.

Which Way to the Gun Show?

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Warm Up:  Jog around tennis courts; 20 SSH, 10 IW, 10 HB, 10 CP, 10 WM, leg and arm stretches, gate opens, Frankesteins
The Workout:  It was Dauber’s 3rd Q of his Birthday Week; His first as a 50 year old.  PAX were hungry for a beat down.  The following kettlebell exercises were executed with 10 reps:  swings, goblet squats, tricep curl, figure 8s + halo (L/R), bus driver, O/H presses; performed the following kettlebell exercises on our six: O/H press, Homer to Marge, Skull Crusher.  John Cusack to the Amphitheater; 10 Step-ups (L + R) without bell, 10 Derkins,Erkins and Dips; More kettlebell work in the Amphitheater including:  10 counts of Curls for the girls, swings, Goblet squat, figure 8, halos, O/H press, Outward press, Bus driver, Rur-rows, Man-maker/merkins.  Took our kettlebells for a walk around the tennis courts looking for a gun show.  Each PAX called out various k-bell exercises during our trek including the Midget 4 Life Love handle bends, front curls, one arm curls, tricep curls, k-bell holds in front, O/H presses.  As we approached a group of ladies working out under the shelter, Dauber yelled “NextExercise, Curls for the Girls!”  We received a friendly welcome as we exchanged pleasantries during our saunter and then Dauber simply asked, “Which way to the Gun Show?” And flexed his arm pointing forward!  PAX were entertained and kept exercising until they reached the parking lot whereby each PAX jumped rope 30X.  PAX without jump rope executed merkins.
Mary:   Dog pound wanted to surpass 25 burpees listening to “The Man”; Mission accomplished – 27 (at least).  A ton of SSH were performed while waiting for the MAN.
Announcements:  CSAUP-Sasquatch (learned the origination)
Prayer:  Revisited Double D’s message from Mutiny, Shoulder Tap post, and Dauber talked about filling other’s buckets; M4L spoke about acts of kindness.

Truly honored to lead this group of guys!  -Dauber (Q)

Crazy Time 7.27.18

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Pax of 7 for an early Friday morning Murph.

Warm Up:

The 1st mile

The Workout:

100 Pull Ups

200 Merkins

300 Squats
Mary:

2nd mile run

Announcements & Prayer: None, too busy getting to our 2nd workout of the morning 🙂

Substitute Teacher

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UTI woke up not feeling well so Nemo took a quick glance at the workout he had planned and the PAX headed out to put in the effort.  EC credit to Nemo, Mookie, 187, M4L and Axe (with and “e”)

Warm Up: Lap around soccer fields followed by circle up for SSH, Good Mornings, Fazio Arm Circles, and some leg and arm stretch.
The Workout: Over the half pipe we split in 2 groups, each taking a hill.  OYO with accountability we lunge walked up the hill, 10 count Mt Climbers at the top, jog down and 10 Shoulder Taps IC.  Repeat x5.  Back the building we alternated Balls the Wall and Squat Jumps.  Started on a 10 count, then 15 and 20.  Did the same with Preachers Chair and Dips on the benches.  On the jog to far corner of soccer fields we partnered up.  Partner 1 was on the run down the greenway to the road and back with a nice uphill to finish, while partner 2 was doing LBCs or Squats.  Each ran the hill twice and each set of partners completed 200 LBCs and 200 Squats.  Split up for Indian Run to meet back at far corner of fields.
Mary: Circled up for a quick set of LBCs, Homer to Marge, Low Slow Flutters, Pickle Pounders and more LBCs.
Announcements: CSAUP this Saturday.  Lip Stick VQ Cletus tomorrow (look for some serious hill work)
Prayer: Lab Rat’s cousin’s baby still being treated, Double D and his family.  We talked about the message Double D shared at Possum Trot – the value of when we lift each other up and the video clip he posted about “Shoulder Taps”

The Hills Were Alive at Possum Trot – 19 Strong PAX

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Warm Up:  Ran one loop around tennis courts circling up in parking lot for 20 SSH, 10 Cotton-Pickers, 10 Windmills, 10 Hillbillies, 10 Imperial Walkers, Good Mornings and 10 Arm Cicles (front & back)
The Workout:  PAX partnered up (size did not matter); one PAX grabbed a medium to large rock and made one line across the parking lot.  One partner began bear crawling to midway of parking lot pushing the rock while other partner skipped.  Changed roles at midpoint of parking lot and proceeded to the hill.  At the bottom of the hill, Dauber instructed PAX to send one partner up the hill – bear crawling.  Once they reached the top of the hill, each PAX performed a 7 count of either Derkins, Erkins or Dips on the guardrail OYO.  After completion, PAX carefully headed down the hill taking the rock over from their partner.  While one member was bear crawling, the other partner performed a rock exercise; each rock exercise consisted of 8-12 reps.  The exercise was called out by one PAX rotating up and down the line.  PAX were very creative calling out curls, squats, O/H presses, chest presses, squat presses…ONE caveat, the rock could never touch the ground unless it was a part of the called exercise or Dauber called Recover/Rest. If rock touched the ground, PAX performed 5 burpees.   Additional exercises were added with the rock from the six including, presses, WWIIs, Homer to Marge, etc.  Dauber called an audible and had each PAX run one lap around the tennis court while their partner continued with rock exercises.  Once one lap was completed, PAX swapped roles.  PAX helped bring in the six and began some core exercises started with planks, shoulder taps, merkins, diamond merkins, etc.  PAX returned rocks and met up in the tennis courts.  B2Wall and Al Gores until all PAX lined up for an impromptu monkey hoppers/grabbers.  More running ensued using the tennis courts and finished with alligator merkins to the end of the first court.  PAX and Q spent.
Mary:  Each PAX called out a 10-rep core exercise that began with box-cutters and end with burpees OYO.  At least 8 exercises were performed before running out of time.
Announcements:  CSAUP Greenville – Car pool if able
Prayer:  Double D spoke from the heart.  Strong message.  We hear about “thoughts and prayers”; if you look at some cable TV or social media posts, these powerful words are often dismissed.   Thay’s pure bunk.  These are very powerful words.  When they are spoken, they have powerful meaning and greatly help that person.  Double D asked for prayers for a child who suffered a terrible accident; prayers of thanks/praise for a successful surgery;  H1N1 recovery; final thoughts – loneliness is a killer, F3 brings men together…keep your eyes open for those who need F3.

PAX did great today!  Super job with the hill and rock exercises!

PAX included:  LED, Breech, 8-Bit? (2.0), Double-D, Farva, Vespa, Deadbolt, Gump, Mookie, Midget 4 Life, Stovepipe, R-22, 187, Nemo, Noah’s Ark, Butterfingers, FedEx, The Natural and your Q – Dauber (19 strong)

Return of Stark

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PAX of 22 come out in the rain for the return of Stark and UTI’s 1 year Anniversary.  Welcome FNG Dumbo

EC: Emeril, UTI, Mookie, Nemo, Peeping Tom, Deadbolt, Midget For Life, Skidmark, Pikachu, Banana Seat, Roger Roger

Fartsacks:  Forceps

Excuse Lexicon Edition: I tweaked my knee during a workout with Pikachu last night.  Needed to rest it.

The Warmup

Quick warmup jog

SSH x20, Windmills, Imperials Walkers, Hillbillies

½ mile job with warmps – Good Mornings, Windmills, Fazio Arm Circles, Stretches

The Workout:

6 Cones were set up about 10 yards apart.  Stark instructed the Pax to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3), Long jump (round 4) and partner wheelbarrow (round 5) to each cone and perform the exercise associated with that cone. In between sets Double Applesauce (2 column Indian Run – last PAX does 5 Merkins before running to the front of the line)

B.L.I.M.P.S

B- Burpees – Cone 1 x5 – Total = 25

L – Lunges – Cone 2 x10 – Total = 50

I – Imperial Walkers– Cone 3 x15 – Total = 75

M – Merkins– Cone 4 x20 – Total = 100

P – Plank Jacks– Cone 5 x25 – Total = 125

S – Squats– Cone 6 x30 – Total = 150

 

Mary:
x15 each LBC’s, x15 Low slow flutter, Homer to Marge x30 OYO

PRAYERS:

Crablegs

Announcements:
Lipstick virgin Q Friday @ Cletus

CSAUP in G-Vegas on Saturday

U-Turn

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Warm Up: quick warm up of imperial walkers, hillbillies, good mornings
The Workout: 5 mile run
Mary:
Announcements:
Prayer: lots of prayers for f3 brothers

4 year F3 Anniversary at Cletus

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YHC hit the fartsack last night with an irritated eye.  I hoped that a good 5 hour nights sleep would cure this.  YHC woke a little early for Extra credit (4am) and right eye pain was killing me.  A quick trip to Harris Teeter to waste some money on eye drops that did nothing.  Well… I figured I was going to be in eye pain anyway – so why not take my mind off it with some total body pain.  I said screw it – lets post.

This morning, I was celebrating 4 years of F3.  It took about 18 months of emotional headlocking for Chase (Gnard Dogg) to convince me to try my first workout at Womble Park.  I will never forget this workout – Key West was my Q and I think Peak Week, Blue Hen, Moby, New Mexico and Howard were all there to name me.  I did not think I would make it through without quitting.  I remember doing a jacobs ladder with burpees in the baseball outfield.  This morning, I wanted to celebrate with one of my best memories of a hard ass workout.  The Bearway to heaven.

About 7-8 gathered for EC to hear me bitch about my eye.  None of that matters as 5:15a hit and we were off.  We did about 2 miles with many doing a little more as they circled back to get the 6 (YHC).  We had 187 and Skid Mark even join us AFTER their Murph (BEAST)

PAX:

Emeril, Deadbolt, Patch, Kid Cracker, Peak Week, Brony, R22, Peeping Tom, The Dawgpound, Mookie, 187, Butterfinger, M4L, Flannigan, Slide Rule, Foghorn, Skidmark, Pablo, Luck Charms, New Mexico, Yogi, Yogurt, Doc, Hasselhoff, Nemo, Cowboy, Beach, 8Bit, Lip Stick, Banana Seat, Da Business, Forceps, The Natural, Roger Roger, Noah’s Ark, Gump, Double D, LED, Fed Ex, POTS, PSI, Vespa, Red Pill

Warm Up:

Grab the official Southwake Shovel Flag (T Claps to Howard for making it and entrusting me with it) and head to the large field to circle up for warm ups.  We had WAAAAY more pax than I anticipated.  Someone ran by me an said – “were you planning on 40” – I remember thinking – I am barely hear and can barely see out of my right eye 🙂

Anyway – we circled up

  • SSH x 20
  • Good Mornings x 15
  • Standard Merkins x 20
  • Imperial + Hill Billy (10 each = 20)
  • 5 Burpee OYO
  • Fazio Arm Circles 10F 10R
  • Recover on the jog to the shelter by the soccer fields and bathrooms

The Workout:

THANG 1:  Pass the Pill

  • Count of by 2s to divide the pax into two groups
  • Indian Runs (clockwise and counter clockwise) around soccer field with back pax carrying a 25 pound weight as he runs to the front
  • Pax then carefully passes the weight to the back – man by man – repeat while indian running
  • We had 20+ in each group so it took nearly 1.75 laps to get it done.
  • Head to Hunt center field for next

THANG 2:  Bearway to Heaven

  • 40 pax in a line along the side line of soccer field
  • 7 cones set up about 20 feet apart
  • Bear crawl to 1st cone – 7 burpees – run back
  • Bear crawl to 2nd cone – 6 burpees – run back
  • Bear crawl to 3rd cone – 5 burpees – run back
  • Bear crawl to 4th cone – 4 burpees – run back
  • Bear crawl to 5th cone – 3 burpees – run back
  • Bear crawl to 6th cone – 2 burpees – run back
  • Bear crawl to 7th cone – 1 burpee – run back
  • Thanks to the pax for picking the 6 (me) up

Recover on the jog back to the flag for mary / COT

Mary:

  • LBC Ladder (in cadence)
    • 5, 10, 15, 20 – 20, 15, 10, 5)
  • Hand release Merkins x 10
  • we’re done!

Announcements:

Yogi mentioned pax member running 26 hours in honor of bing sober for 26 years

F3 Greenville is having a CSAUP “Sasquach” next weekend – real all about it here – http://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/ – clown cars forming

Prayers:

Prayers for many pax including

  • Boy George M
  • Doube D Father – ailing health
  • Pablo’s 2.0 – out patient surgery
  • Crablegs
  • Rams (foot)
  • H1N1 (MCL/ACL)

Naked Moleskin:

Thanks to everyone for 4 of the best years of my life.  I never thought that I would get THIS much out of F3.

  • I feel I am in the best shape of my adult life
  • I’ve ran 4 half marathons
  • Made 100s of new true friends
  • Made great strides in my spiritual walk
  • Became a much better husband and father
  • Became a better leader at work
  • this list could go on…

Here’s to 4 more!