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They’re Coming From All Directions

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YHC did not sleep well last night nor is in perfect operating condition (hammy/knee). Shocker right… Truth be told, seems like most pax are banged up a bit at most times. but we keep pushing… for ourselves and each other to become a better version of ourselves each day. The bar for Paradise City is set high. It’s supposed to be high intensity with a goal of getting 3 miles. We just don’t stop for too long in the City.  YHC challenged himself with putting together this Q and also going on a 5 day Q tour this week with EC each day. Get the ice bags ready! 15 determined pax attended stop 1 at Paradise City.

EC: Dawgpound, Dumbo, Pablo, Skidmark, Pikachu, Cupid, Boy George, Fanny Pack

FNG’s: nope
Warm Up: Loop mosey around the soccer fields and tennis courts and down the ramp stopping for Good Mornings, Frankenstein’s, Imperial Walkers, Hillbillies, and Seal Claps all IC.
The Workout: YHC pre- blasted a rounding the bases theme, so that’s what we did. Home plate was bottom of the ramp… 5 burpees. First base was at the b-ball court… 10 merkins. 2nd base was at the top of the hill… 15 squats. 3rd base was by the ticket booth at the top of the ramp… 20 mountain climbers.  Back to home plate was 25 Freedom Hammers IC.  Pax travelled to each base and back home again, before going to the next base.  Pax stopped to do exercises on the way out AND on the way back in. In all, 25 burpees, 70 merkins, 75 squats, 60 mountain climbers, and 25 Freedom Hammers with just a tad under 3 miles running. Toward the end, there was some confusion among the pax as to where to wait/how to bring in the six.  This guy went this way…that guy went that way. When in doubt, circle up for some Mary exercises.  YHC knew we needed about .3 more miles. I had a plan!
Mary: LSF’s IC, Dying Cockroach IC. With all pax back, we “emptied the tank” as Yogurt calls it and ran hard up the ramp to the top.  Stopped for some H2M, then mosey back to the flag.  Finished up with some trash pickup and some Pickle Pounders.
Announcements: July 4th workout.  Womble Park. 0600. 1776 exercises with 7.4 miles.  Sign up to mulch at Bass Lake.

T-Claps(Recognition): Moped for coming a long way in a short few weeks of AO’s. That guy is coming to get it! All pax determined to finish today’s challenge.
Prayer: All those struggling with addiction.  The Jensen family…a young boy battling cancer.

…but I would WEAR a shirt today!

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Lots of questions from the pax as we gathered in the gloom this morning at the Teeter. “Will I need gloves?” “Will we be doing lots of bear crawls?” “Will we do a lot of ground work?” Turns out we did, so YHC was glad he told Dawgpound to keep his shirt on as he was going to attempt to do the workout shirtless. Since it was a last minute move, he joined the gloom circle with a “half shirt”…nips out and all. Pax joked that F3 Southwake needs a new style shirt order. We agreed a bare pecs shirt would be stylish with just a rectangle cutout for the upper chest area. Anyways… we were off. Mixed signal workout from pax today. Lots of mumblechatter, but also many comments from pax that said they wished they hadn’t run EC.

ECers: Pablo, Dumbo, Emeril, Dawgpound, Dahmer

FNG’s: Too humid maybe???

Warm Up: SSH, GM’s, Daisy Pickers, Sir Fazios, Imperial Walkers and 5 burpees for a late pax. Plus about a half mile warmup mosey. Ends up we got just over 2 miles in on the workout this morning.
The Workout: One long Indian run behind the stores to the dead end hill. Pax partnered up for a DORA.  100 merkins, 200 star jumps (many pax grumbled about this), 300 mountain climbers.  Running pax ran up the hill, did 3 burpees, then returned.  Think I got 18 burpees in total.

Indian run to behind jiffy lube for some rail action. Pax split in half.  Some worked on the rail for Dips x 25, irkins x 20, Dirkins x 15 while other pax did AMRAP LBC’s, LSF’s, And Freedom Hammers. Switch.  2 rounds of this.

To the great red wall we moseyed.  Again, pax split in two. Half pax did BTTW while Ground pax did 20 Shoulder Taps IC.  Switch.  Repeated except ground pax did 15 plank jacks IC.  Finished with all pax doing People’s Chair for each pax doing a 7 count to their liking.  Indian run with a final jailbreak back to the flag.
Mary: 20 Pickle pounders IC so we can all be prepared for the unexpected!
Announcements: RUNE.  Mulch. And a Disney co-Q Thursday not to be missed.
T-Claps (Recognition): The ECers continuing to go strong.  POTS always supplying the dirtiest jokes.
Prayer: Those in recovery from addiction, praise my daughter Julia is returning to form. Skidmark, his family, and the new baby.

Honored to lead men.  Thanks for being there. I get to accelerate by helping you all accelerate.  I hope I was able to do that today.

These Stones are Different!

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YHC had pre-blasted the possibility of a field trip plus with RUNE going on, I knew this would play well into the pax need for miles as well. YHC ran into Emeril and Vasoline during EC and they made an audible to go ahead and head over to Cletus. Emeril said he needed only 1.6 miles during the workout and he would stop there.  Thank God his watch died out, otherwise Emeril would still be standing in the middle of Grigsby Ave. but YHC recorded 2.07 miles for the workout.  Mission accomplished! We even had an FNG along for the ride.  Welcome FNG Elton!

FNG’s: Welcome Elton! Respect.
Warm Up: SSH x 30, Good Mornings and Frankenstein’s.
The Workout: It was all about the mosey field trip today.  We stopped along the way down to the Bass Lake trail several times. Stop 1: 5 burpees, 10 merkins, 20 squats. Stop 2: Repeato but add also Sir Fazio Arm Circles (F/R).   Stop 3: Half the group does People’s Chair on the dugout while other half does 20 Mountain Climbers in cadence.  Switch.  Stop 4: 5 burpees, 10 merkins, 20 squats.   Continue mosey to a new and different rock pile. It’s about .8 miles from the flag to this rock pile for any future Q curiosity.  These rocks…are NOT Womble rocks!  Somehow they are all bigger and more dense, therefore heavier! YHC initially grabbed a bit smaller rock until Doc questioned the move and so I upgraded.  Accountability (or rock shaming) this is what F3 is all about… we make each other stronger!

Rocks were used in a descending ladder of 15,10, and 5 counts of the following exercises: Curls for the girls, shoulder press, rock spanks, toe taps, Tricep presses.  Each series was interrupted by 5 burpees OYO.  Finished all exercises with 30 ct. Rut Rows.  Return of rocks and mosey back up the hill toward Womble again.

Stop 5: 5 burpees, 10 merkins, 20 squats. Stop 6: two groups again. 1 group holds BTTW’s while other group did a dozen hand-release merkins.  We then moseyed back to the tennis court.

We then did a series of 1:4 ratio Jack Webb sprints across the court.  We went up to a five count and circled up for Mary.
Mary: Box Cutters And Pickle Pounders closed us out.
Announcements: Sign up genius is live for 3rd F Town of HS mulch project. Our community needs our help.
T-Claps (Recognition): FNG Elton putting in a solid first F3 appearance. Good amount of EC from Emeril, Vasoline, Yogurt, Abe, YHC, and Go-Gurt. Great to see Crablegs out there today!
Prayer: Pablo and Martini and their families in this time of grief.  Our Nation, those that are exhausted by life’s going on’s right now. Whether we know it or not, there’s a lot hanging over all our heads these days. Don’t be afraid to tell your fellow pax how you really feel or what you really need.  Just because a pax keeps posting doesn’t always mean everything’s ok.  It’s great to post, but there are more facets to life than just the first F.  Be a 2nd or 3rd F to a fellow pax.  Always an honor to lead men!

Dirty 30

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After a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.

FNGs:

None today.
Warm Up:

Mosey across to the old Ivan parking lot.

SSH x30 IC

Sir Fazio x15 forward x15 backward

Imperial Walkers x15 IC

Hillbillies x15 IC

Mosey down to end of the parking lot (towards the pond)
The Workout:

5x Burpees at the end of the lot

Crab walk halfway up the lot

30x of an exercise of the sheet

Mosey to end

5x Turkish getups

Bear crawl halfway down

30x of an exercise on the other sheet

Mosey to end

 

Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.

We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:

Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:

Rune continues – next week is team Skidmark’s rest week.

U-Turn and Disney are looking for site Q’s. Step up and lead!

2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:

Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.

Martini’s mom.

Full House’s wife’s uncle and former colleague passed this week.

Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.

An honor to lead this morning men – thank you for the encouragement and accountability for another year!

I’ll stomp a decaying coon but I ain’t stepping on that!

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EC:  ShamWow, Katniss

It started out as a normal day.  I passed ShamWow as I drove in late for EC and he politely turned around to accommodate my lack of discipline.  We traveled the familiar route with some mumblechatter along the way.  At about the first mile along holly springs road, we abruptly parted from our path like the red sea did before Noah.  There was something in the road that caught both our attentions.  I can only describe it as a cylindrical object about 8 inches in length, purple-ish, and appeared to be made of silicone rubber.  Neither of us had any interest in positively identifying the object as we never broke stride as we abruptly (key word) parted from our path and continued on our way.

FNGs: Not today
Warm Up: 25 SSH, 15 Hillbillies, 15 Imperial Walkers, 10X Fazio Arm Circles FW & REV, 15X Overhead Claps, 15 X Seal Claps, 25 SSH
The Workout:

With a full week of rain, it was hard finding motivation to get back in the gloom.  I’m glad the Q sheet was open for Cletus forcing me to endure another workout in the rain.  It brought thoughts of discomfort and made me ponder why we seek comfort and shun discomfort.   It brought spiritual reflection.  My take away – I have never grown or gained anything by being comfortable.  We grow and gain from discomfort and hard work (discomfort).  Comfort is a time for praise and recovery so that we may go do uncomfortable things!  And balancing them is the trick.  I think everyone can find examples of this in their life by asking the question – What made you who you are?  I imagine there are some uncomfortable memories balanced with times of great joy.  As we get older it is much easier to accept the normal and seek what we have found to provide us comfort.  An F3 workout is a great 45 minute (only) discomfort embrace that provides the correct perspective for the rest of the day whether it brings us challenges or rewards.  We shall conquer the day and be thankful that mostly we have 1st world problems.  This message was less succinctly delivered during Thing 2 which brought a lot of discomfort.

Trying to avoid the downpours so headed to the shelter.  Divided into two groups.

Thing 1

Group 1 BTW  Group 2 10X Derkins Switch

Group 1 Preachers Chair Group 2 20X Dips Switch

Group 1 BTW Group 2 20X Erkins Switch

Repeat

Break in the rain so a trip around the soccer fields, plank hold for the six

Repeat Group 1 and 2 exercises with Derkins going to 20X

Trip around the soccer fields, plank hold for the six

Thing 2

Mosey to the rock pile to select 2 small rocks (some did not heed the advice)

Tabata – 1 minute AMRAP, 10 second rest

5 rounds – overhead press, squats, tricep extentions, curls for the girls, shoulder arm raises

Completed 2 sets, and needed a break, so a trip around the soccer field plank hold for the six

No time for a 3rd set and no time for Mary!

Mary:  Not today
Announcements: RUNE – last day to sign up, ShamWow dropped some knowledge on us and reminded us the treasure is in the journey and not the destination.  Should have been there if you want to know more!
T-Claps (Recognition):  All Pax for embracing the discomfort today in order to grow
Prayer:  Cupid’s grandfather is not doing well and has been battling cancer for a long time (10 years).  Prayers for Cupid, his grandfather, and family during this time.

Keep The Count Going!

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With a misty rain blowing sideways, YHC followed up on his promise in pre-blast to stack this workout up. 2 shovel flags were planted, courtesy of YHC and Tetanus leaving no doubt that TBD was open for business this rainy morning. 10 pax stacked it up around 4 corners and took just a little shelter from the rain on our travels today.

FNG’s: No sir.
Warm Up: Good Mornings, IW’s, HB’s, Daisy  Pickers followed by a mosey to the far lot for some Frankenstein’s and Fazio Arm Circles.
The Workout: 4 Corner Stack Up

Counts went up by 5’s at each corner with a different exercise being added. For example, Corner 1- 5 burpees, Corner 2- 5 burpees, 10 lunges and so on.  Exercises were: 5 burpees, 10 lunges, 15 merkins, 20 squats, 25 Mountain Climbers IC, 30 Shoulder Taps IC, 35 SSH, and a 40 second plank hold.  During the plank hold, Double D shouts, “Hey Fanny, keep the count going man!” Happy to oblige, we went to  60 alternating every 10 count or so between regular and chill cut planks.

Over to the shelter where 1/2 the pax held BTTW while others did 20 count irkins and 10 count dips.  Switch. Mixed in 5 burpees and 10 star jumps as a Segway to People’s Chair with other pax doing 20 count step ups. Switch.  Shout out to many pax today who called out cadence at various points of the workout while YHC took time to suck wind. Returned to tennis court for Mary.
Mary: 10 Imperial Walkers, 20 Pickle Pounders IC and time expired.
Announcements: None
T-Claps (Recognition): Shout our to Moped, posting his 3rd workout with a strong return. Muscle cramps couldn’t stop him today! Oboe for showing great form on so many exercises.
Prayer: Dauber’s neighbor who lost his wife Jean recently.  My daughter, Julia…still struggling to recover from illness mostly from an anxiety standpoint.  Double D’s son, entering some rehab for anxiety issues and many pax shared regarding mental illness being real, being very prevalent especially these days, and reaching out to others knowing they need help.  Honor to lead! YHC took us out.

Today we Run…Maybe?

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YHC had grand plans for a tour of the Downtown Holly Springs area, including 7’s on Cemetery Hill. But Pax with some nagging injuries/cramping forced some modification. I think everyone got their money’s worth though.

EC: Coal Ash

FNGs: None

Warm Up: Standard lap, 5 burpees OYO

The Workout: YHC limited warm-up in an attempt to get through everything that was planned for the morning, which was a tour of Downtown. After quick warm-up we were off. While heading to our first stop, a truck comes pulling into the parking lot. Our good pal Nemo decided to join us. First stop was the library. Pax honored Nemo’s tardiness with 5 burpees and then headed off to the next stop, the pool. Circled up at the pool for jack webs (1:3 x 7). Moved through exercise quickly and told Pax next stop, the Cemetery. We head up Library Hill and we start to slow down a little. Had one Pax struggling with cramps, the other with a sore calf. Releasing we weren’t going to get through the workout as planned, YHC decided to modify to a location a little closer, the parking garage.

At this point we lost Moped due to cramping, but we carried on. In the parking garage we did the following exercies:

Wall Sit (20 count each Pax)

Suicide ladder length of garage (merkins 5, 10, 15)

50 Mountain Climbers

Bear crawl 5 parking spaces and back

50 LBS in cadence

50 SSHs in cadence

Suicide ladder length of garage (WWIIs 5, 10, 15)

50 Mountain Climbers

Bear crawl 10 parking spaces and back

50 LBS in cadence

50 SSHs in cadence

Wall Sit (20 count each Pax)

Mary: 15 burpess OYO

Announcements: Early advertising for 10-year anniversary of F3
T-Claps (Recognition): All Pax for going with the flow and modifying for the group
Prayer: YHCs grandmother, Fanny Pack’s daughter, Mr Terrific job search, friend of Quiver