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Kick in the Face at KungPOW

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FNGs: None
Warm Up: Things happened in the darkness.
The Workout: Apparently, I learned that what happens at KungPOW, stays at KungPOW. We don’t talk about KungPOW! There were coupons, rocks, Merkin Suicides, and a long fire hose Indian Run. The rest… well, you’ll have to talk to one of the fine gentlemen in attendance that day. We did leave a lot of footsteps in the frost at the church.

Mary: We reviewed the Mission and Core Principles of F3.
Announcements: CSAUP ruck style on Dec. 5th. CSAUP beer style with toys for tots on Dec. 12th. Oak wood 24 to benefit healing transitions in December.
T-Claps (Recognition): The great fellasof Westcott for welcoming YHC to their hood! Tetanus for pushing hard back into the gloom.
Prayer: YHC’s M, POTS cousin and family, unspoken. YHC took us out. Honored to be here.

Dirty Dozen for Momas House Of Thrift Food Ruck

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It was good to pull into the park to see so many guys getting all the food and backpacks ready for the Ruck. It was truly an honor to lead this PAX there and back.

FNG: None

Warm Up: The Ruck

The Workout: This was a Ruck for a great cause. Had a lot of texts and commitments long before Sunday morning. It was an Awesome 8.5 miles with great mumblechatter along the way. We hit Dunkin after the food drop off and enjoyed donuts & coffee before heading back to Hilltop NeedMore Park. Thank you all for the food and donations. Dumbo told me we have raised $848.26 as of today. I still think we have a few that have cash as well. Way to Be PAX!!

Mary: None

Announcements: Sign up for Q sheets

T-Claps(Recognition): All of you who donated time and money for Momas House of Thrift so families in our area can have a hot meal Thanksgiving Day!!!!

Prayer: YHC took us out!

Burpees, Busch Latte & Biscuits in an Eddie Van Halen Tribute at Kung POW

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This morning – we honored the passing of a great one – Eddie Van Halen.  It was great to see the 12 Oaks Clown Cars roll up.  Midget almost jumped the curb in the Lexus.  YHC had been up since 3:15 and was fire’t up – lets do this

FNGs: None

The Workout:
Warm Up:

  • Double D took the flag and led us out of Wescott and over the the Church back parking lot.  We played a little frogger on Sunset Lake Road
  • I found a bluetooth speaker in the mulch so I decided
  • Gathered in a circle – YHC explained who we were honoring.  To begin the tribute – the Pax did “Burpee Eruption”  this was continuous burpees through the 1:30 Eddie Van Halen classic solo – “Eruption” – that sucked
  • Good Mornings x 10
  • Mountain Climbers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

Thang 1:  Running with the Devil

Van Halen Fact:  They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth.  In 1978 –  Eddie was just 23 years old when they released their debut, self-titled album.  It had 11 songs and was only 35 minutes in length.  The opening track was “Running with the Devil”

11s while Running with the Devil played on loop

  • Bottom of Hill – Merkins
  • Top of Hill – Squats
  • 5k pace on the run or faster

Thang 2:  “Panama”

Van Halen Fact:  Released in January 1984.  This was the final full length album to feature the original members.  This album produced the bands only #1 single on billboard – Jump.    The kid on the cover was based on a famous Italian work of art called a “Putto”

Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat

  • 60 Body Weight Squats (20 per round)
  • 60 WW1 (20 per round)
  • 60 SSH (20 per round)
  • 30 Burpees (10 per round)
  • 60 Mountain Climbers (20 per round)
  • 60 Merkins (20 per round)

Thang 3:  Hot Summer Nights

Fact:  Eddie Van Halen could never read sheet music.    Gene Simmons produced their 1st demo disk.   5150 named after mentally disturbed person.  Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge

  • Cackalaca Choo Choo  (All this to 5150’s “Hot Summer Nights” on Loop)
    • Pax in a plank hold in large circle
    • 1 pax goes around the circle jumping over feet of planing pax
    • Every two jumps – he does a burpee
    • Next pax leaves and goes around

Double D led us back to my truck with shovel flag flying!

Mary:

  • Low Slow Flutter x 20
  • LBC x 20
  • Have a nice Day

Announcements:

Dumbo 3rd F at Holly Springs Food Bank

T-Claps (Recognition):

Prayer:

  • Unspoken
  • Famunda with some job uncertainties
  • YHC took us out

 

2nd F

  • We had sausage biscuits and Busch Latte

7 PAX Get a Variety of Stations at Downtown Train

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Empty spot on the Q sheet for Downtown Train had YHC looking at an opportunity to break the Monday morning fartsack. This past month I really haven’t hit F3 mornings until Thursday. Might be the weather or maybe enjoying the weekends too much. Now with Vasoline firmly in place as site Q at AGS (doing a phenominal job btw), its taking a bit longer to get warmed up heading into the week…so here we are Monday morning at DTT and ready to rip the band aid off.

Arrived to a parking lot of several tax payer vehicles and one truck belonging to Nemo. He got the memo about EC and peeled off a few miles before the main event. Planted the flag and screeching around the corner comes Abe. Alright that’s 3. Yogurt sent YHC a message earlier in the morning on the way in saying he wouldn’t make it, but there was another HC coming from Coal Ash (still no sign of him). Deadbolt got the memo for this morning and he pulled in along with a very rare Kid Cracker appearance at this AO. Pumpkin Spice and then coming in hot on two wheels was Snap. 7 total on the morning- a good showing for a Monday. No POTS…not sure where he was this morning. And I guess Chaps decided that the gym was gonna inspire him more than Downtown Train. Would of had double digits otherwise.

Truth be told, YHC had no idea until the huddle (socially distanced huddle) what we were going to do, but I preblasted that the Q would be organized and challenging on the lungs. Sometimes those off script Q’s can be effective, especially when you have a great group of HIM like we had this morning. True to that promise we kept it moving with periodic episodes of pain and a 9 min Mary session DawgPound would be proud of. 5:30 hit and we were off with the following warm up.

Warm Up: Led PAX from the lot to the upper parking deck. Lots of cars parked up there. Wasn’t expecting that and with all these cars, it caused YHC to change his first thought on the run up there that we’d have to change up the first part of the Main Event and only do the warm ups for now.

Good Mornings IC X10, Fazios 10F\10B, Seal Claps X10, Overhead Claps X10, Imperial Walkers X10, Hillbillies X10, Squats X10 IC. Lead PAX from the upper deck back to the flag and just beyond to the 40 yard strip of street between the lot and the church.

The Workout: PAX performed a series of 7’s with merkins at the bottom, star jumps at the top with the 40 yrd sprints in between. Once those were finished up we moseyed to the church lot for some Build-A-Bears, with PAX performing SSH’s while they waited their turn to start their parking space. Lead PAX performed SSH’s as they finished and waiting for the six to finish. From the church lot, we mosey’d to the traffic circle in front of the library. PAX performed lunge walks all the way around the complete circle to get the legs primed.

At that time, Nemo asked YHC, “Hey Mookie-Why are we getting our legs primed?” Rhetorical question. From the lunge walks, we mosey’d to the rock pile. A bit darker out at this hour than what we see during the summer, but all PAX were able to pull a rock of their liking without snake bite or injury. Cusack’d the rocks to the back library lot.

PAX performed a series of 20 Curls and did a Suicide rinse to the midway point of the lot and back and then the back of the lot and back. PAX continued this format with 20 Tricep extensions and 20 Rock Presses each with suicides in between.

Cusack’d the rocks to the top of the traffic circle above Library Hill. Partner Up. Partner 1 held plank, while partner 2 ran down Library Hill to the West Elm intersection before coming back up. Switch out\Repeat.

Cusack’d the rocks back to the pile. Formed 1 line with an Indian run back to the flag for Mary

Mary: 9 Minute Mary because us old guys need the stretching. Start out with Clockwork Merkins (only the odd hours), Shoulder Taps X20, Nipplers X20, LBC X20, Dying Cockroaches X20, American Hammers x15, Downward Dog, Right over Left\Left over Right, 10 more Good Mornings to end it.
Announcements: Look for 3rd F opportunities- Dumbo needs volunteers for Food Cupboard
T-Claps (Recognition): Nemo on the EC. All PAX posting on a Monday to start their week off right.
Prayer: Health and healing for those impacted by illness. YHC took us out.

Don’t drop it!

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FNGs: None
Warm Up: Mosey to Church Parking lot. Asked the PAX what the Mission statement is for F3.  We had a couple correct answers so we only had 5 burpees. SSH I/C 15 Std, Double Time I/C 15, Smurf Jacks I/C 15. Sir Fazio Arm circles. 10 I/C small to large. Repeat reverse. OH Claps, Michael Phelps, Seal Claps OYO. Good Mornings I/C 10 slow.
The Workout: Divide into 2 Teams, Half got rocks.  Cones set up at varying distances with a 15lbs, 25lbs, 40lbs. PAX had to John Cusak the weight to area behind last cone. Run back throw the frisbee to other team member. Finish same exercise through all three cones. Each a little farther apart. Rd 1 > frisbee drops were 2, 4 & 6 reps. Depending upon cone location. While Frisbee was thrown all remaining PAX did various Exicons and alternated between the groups. I/C was set at 15. We rotated rocks 1/2 way through.  After Round 1 we had only done 14 burpees. Lots of great throws and catches. Rd. 2 > we repeated same set up but frisbee drops were set at 5, 10, 15… Ended up with another 60 burpees after the last round. 84 burpees in total. Not everyone finished  but we came close.
Mary:  In workout
Announcements:  Watch Social Dilemma on Netflix, Dumbo needs some help for HS 3rd F drive, Deadbolt Qing next week.  Dumbo Shared his WHY.  (Who he is, How he got here and whY he is a HIM in F3)
T-Claps (Recognition): All pax had to say a praise and a prayer.  Family, leaders, Relationships, Jobs, Jesters, Friend’s House,
Prayer:  YHC short close after the Praise and Prayer.

There’s Darkness on the Edge of Disney

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Today marks the 71st birthday of my musical hero. You’d think with all the heavy music YHC is into, that my selection would be different. But that artist is none other than the great Bruuuuuce! Springsteen from the great state of New Jersey! His music captures themes of brotherhood, loyalty, perseverance, rising above your expectations of yourself, using your good heart to do good things, and the ass-kicking power of rock n roll! It was a dark morning in the places YHC took the pax today. It’s in dark places we can find faith and we can measure our strength. Contrary to the pax initial thoughts, we did not only do activities reflecting that we are Born to Run.

FNG’s: None
Warm Up: Mosey loop around soccer field with a detour to the bottom of the large disc golf hill. “Take the Hill” warm up commenced. Good Mornings x10, take the hill!, Imperial Walkers, run along the ridge, Hillbillies, return to bottom. Repeated the loop 2x more with SSH x20, Frankenstein’s, Windmills, Sir Fazios, Squatted Seal Claps, Overhead Claps. 1 pax disappeared to lighten his load and met up with the pax later.
The Workout: Indian run the 3/4 mile-ish to the Abyss. Pax who disappeared, met us there. YHC called for a DORA. Pax partnered up and completed 100 hand release-release merkins (a move from IronPax), 200 Star Jumps, 300 monkey humpers. Pax going down the stairs started with 3 burpees at the bottom and added 1 with each trip down. Most pax got to 8-9 burpees. YHC just about gassed out twice on the abyss. Hit me like a dump truck.  When finished, we fellowship ran back to the flag for Mary.
Mary: 10 WW1, 15 H2M, 20 LBC’s IC.
Announcements: 3rd F Ted Talk next Tuesday featuring Dahmer. F3 HS half chatter.
T-Claps (Recognition): Midget for checking on YHC when he was woozy a few times. Kid Cracker for finding the most “wonderful AO in SouthWake”
Prayer: Firefighters in Clayton for the loss. Our brother Nemo. Our brother Tetanus with injury. POTS took us out. Honored to lead this group today!

What is that smell?

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With many PAX recovering from BRR, YHC pre-blasted a 3 mile option. Dumbo reached out to me and said he and Dawg had a 5 mile route ready as well. We always aim to please at the John so come on with it.

FNGs: None

Warm Up: 10x SSH, 10X Imperial Walkers, 10x Hillbillies IC

The Workout:

3 Mile Route:

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

Mary: MIA

Announcements: Mulch project at Bass Lake, WebEx to start 5 mile EC option on Wednesday to give PAX a 10 mile option during the week. Stay tuned for more information.

T-Claps (Recognition):

Prayer:  Unspoken, Man who died from carjacking, Roger Roger’s family, Crablegs, hurricane victims, those dealing with Covid-19

Dumbo took us out.

No Virtual BRR runners at Paradise City

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FNGs: None

Virtual BRR Runners: None

Real BRR Runners: 6

EC: Emeril, Midget4Life, Goldilocks

Warm Up: 1/2 mile jog with stops for Good Mornings, Hillbillies, SSH.

The Workout:

On the ramp.  4’s – Step-ups/Burpees.  To the top perform step-ups.  Back to the bottom 1 burpee.  Repeat decreasing step-ups and increasing burpees.
Back portion of Ting – 7’s – Merkins/LBC’s – Dumpster to Tennis Courts
Tennis Courts side of Ting. 4’s – Absolutions/Dips(in cadence) – Tennis Courts to Guard Rail
BBall Court to bottom of ramp – 7’s – Merkins/LBC’s

Mary: Stretched
Announcements:  Sign up for mulch and form a real BRR team next year.  Lots of fun and gives you a training goal.
T-Claps (Recognition): @pablo and @snap for completing all the 4’s and 7’s.
Prayer: For the Virtual BRR guys that were too sore/tired to join us for the workout today.

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“The race is the celebration of all the hard work and training.” I can’t remember where I heard this quote but I thought it most appropriate for this week.

19 Pax posted this morning, surprised by the gross humidity that reared it’s ugly head again. Plan was for 3 miles and then some stretching. 3 Pax held true and did the turkey leg for 5 miles.

FNGs: Surprising no
Warm Up: IW, Hillbillies
The Workout: 3 mile loop and 5 mile loop
Mary: Various positions of stretching
Announcements: The longest mulch project in the history of mulch projects continue
T-Claps (Recognition): Wallaby securing a new job
Prayer: Moby’s family due to his father’s health

Running the Tables

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FNGs: None

Warm Up:  As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC

The Workout: Pax split up into 3 groups and mingled around Casino Royale.  At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work.  At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).

Station 1 – various exercises with TRX bands and tabletops

Station 2

Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands).  Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees

Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.

Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands).  Finished up with some blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Station 3

Using the path around the south end of the park (800m long)

First lap – merkin half mile with appearances by some of Boy George’s favorite characters.

100m runs with stops along the way for 8 different style of “merkins”

5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence

Second lap – burpee pyramid with sprints

100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery

Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees

Mary: Finished up 1 round of blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Announcements: Mulch at Bass Lake – signup slots still open for this weekend

T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap.  For all the Pax that contributed to the clothing and hygiene product drive.

Prayer: Boy George