Tag Archive for: Nemo

Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)

Midget, your ride is waiting for hill work and EC……..???

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Q-Duel Train Rolls on right through the heart of the Happiest Place on Earth! The House of the Mouse welcomed 23 PAX from all over South Wake – and even as far as CARPEX!  It’s truly an international house of pain.  YHC rolled in about 0445 just because I was up, and noticed a truck in the lot. Flag set, Pablo rolled in and coming up the hill is Banjo (Already out on the golf course trails since 0435) “Midget is supposed to be here at 0500….”  I’ll leave that here for now. Fanny Pack checked in. YHC heard the tell-tale Nemo sounds coming in hot at 0504. We’ll wait and see if Midget still shows too. Ha. Off we go for EC.

PAX gathering and overheard Goldilocks saying he was waiting outside of M4L’s house as his ride… no show… Apparently he was doing “hill work” somewhere?? OK – 10 burpees Midget OYO.

Co-Q’d with the one and only Pablo Escobar!  His triumphant return to Disney as Q was as expected.

FNGs: NONE
Warm Up: YHC lead mosey on to the soccer field which was littered with 45lb plates and corner posts for soccer. Navigating and cutting mosey short we circled up (literally around a circle mid-field). 50 SSH IC, Frankenstein x10, Standard Merkin x20, Daisy Picker x10, Sir Fazio 10F/B  Mosey back to the lot (it was dark and hard to see) for count off. 1’s and 2’s form M4L Run Lines and follow your Q’s.

The Workout:

At the high school we broke into two groups. Group 1 stayed to take 4 rides around the corners, Group 2 went to Hot Dog Hills.

Group 1 – Broke into 2 smaller groups for 4 corners.  5 Burpees OYO, IR to Corner 2 – 15 Plank Jacks IC, IR to Corner 3 – 15 Prisoner Squats IC, IR to Corner 4 Mickey Mouse Merkins. Repeato. Group 1 did a prison break at 1/2 way points into Corner 2 and 4 second time through.

Group 2 – 11’s on Hot Dog Hill. Star Jumps at the top of the hill, Mickey Mouse Merkins at the bottom.

Groups did this for about 12 minutes and switched.

Overheard: “They’re dropping like flies”

Back to the Flag for Mary in our IR Groups 1 & 2.

Mary: Pablo-special – Mix of LSF, Box Cutter, Homer to Marge, Freddie Mercury, Pickle Pounders (Getting ready for Labor Day!), Have a nice day.
Announcements: Last day for Holly Springs Q’s ends at Cletus tomorrow, Fuquay starts Monday at Mutiny. Bring donations for Healing Transitions – Next week’s focus is on Toiletries (Noted that Fuquay doesn’t use mouth wash – so HS PAX focus on non-alcohol based mouth wash).
T-Claps (Recognition): Pablo for Co-Q today and the STRONG showing from the 12 Oaks boys. Thanks for your support this AM!!  Flanigan for stopping off to help Fonzie through his back issues AND still doing Star Jumps while attending to him!!
Prayer: Fonzi – Hope you are recovering well today.  All those in recovery and dealing with mental health issues. YHC took us out.

If You Build It They Will Come (Carrying Rocks)

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24 strong and Determined Pax rolled into Womble park this morning to run some bases and push some rocks. After the warm up, YHC shared a belief statement with everyone and asked Pax to think about it throughout the workout for a brief discussion about its meaning. “If you think you can, or you think you can’t, you’re right.”

FNGs: Nada
Warm Up:

Daisy picker X10, Frankenstien X10, Moracken night club X10, 5 burpees

The Workout:

Counted into 2 groups. Group 1 started with Fanny Pack. Group 2 went with me on a brief indian run around the soccer fields and down to the pit.

Rock Push/Mini Dora: Fanny Pack

Group 1 moseyed to the rock pile for a rock push/mini Dora.

First a round of Balls to the Wall and rock chest presses, then

1 partner rock pushes until the end of a long parking lot, then Wonderbra walks back while partner 2 chips away at:

Groundpounder x 50

Curls for the girlz x 100

Triceps extensions x 150

Round 1 ends with an indian run down to the pit to switch up with Group 2.

Field of Dreams: Tetanus

Modified baseball diamond was laid out with cones and pax counted off by 4. PAX went to the base associated with their numbers. 4’s went to home plate.

First base (1’s) do Febreeze AMRAP

Second base (2’s) perform Catalina Winemixer AMRAP

Third base (3’s) perform Lt. Dan’s AMRAP

Home plate (4’s) complete 15 burpees

Base movement is contingent upon the PAX at home plate. Once burpees are completed, sprint to first base and all others rotate 1 base to perform the next exercise. Groups #1 and #2 performed Field of Dreams for 10 minutes each in a competition to see who could score more runs.

Final score 7-7

Group 1 headed back to Mary Indian Run style with a modified namorama. Since we had a large group this morning with PAX from the Quay, I thought it would be good for everyone to call out the Indian runners name with some words of encouragement as he races to the front of the line.

Mary:

low slow flutter (x20, x15, x10)

Freddie Mercury   (x20, x15, x10)

Homer to Marge   (x20, x15, x10)

Pickle Pounders   X20

Final Thoughts: “If you think you can, or you think you can’t, you’re right.”

“Fundamental to our work (whatever that may be) is the idea that your personality creates your personal reality, and your personality is made up of how you think, act and feel. So in order for a person to make change happen, create a new life and a new reality, they have to change the way they think, act and feel. To transform from the old self to the new self requires us to become conscious of all our unconscious thoughts, automatic behaviors, routines, and emotional reactions that we’ve been conditioned into. To become conscious of any of these unconscious programs is where we can begin to initiate change. Einstein said “we cannot solve our problems with the same level of thinking that created them.” That means that for us to resolve our problems, we have to go to a greater level of awareness…a higher level of consciousness than the consciousness that created them.”     -Dr. Joe Dispenza

Announcements:

Need volunteers for mulching

This Sunday food ruck hilltop needmore park to mommas house of thrift

Clean out your closets for featured AO workouts this week and hygiene items next week (no alcohol)

Prayer:

Sprinkler brought our attention to the 14 yr old daughter of the Woodard family daughter

Florence  work assignment in Wilmington

 

Co-Q Duel Kickoff at Downtown Train

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F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.

FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.

Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week

Out with Old..In with the New..

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Two years of AGS. Hard to believe that what started as a weekly Sunday run around the lake has morphed into an AO that has consistently drawn PAX from week to week. YHC can count the number of times on one hand over the past 2 years where he posted to a vacant lot. Additionally, AGS has only closed once and it was due to inclement weather where driving conditions prevented safe travel to the AO. These are a few of the great things YHC is most proud of regarding this AO and speaks volumes to the accountability and support you HIM, who have posted here, have given me since its opening, and for that, I Thank You.

I’m gonna keep this BB simple. I know…very uncharacteristic, but there is nothing I’m gonna say here that hasn’t been said already. The one thing I will say is that part of the draw and unique nature of this AO is the people who show up to help drive each other throughout the run no matter the conditions. This is what makes this AO great and this morning was no exception.

Arrived to the lot with 30 seconds to spare and saw several cars and trucks with many PAX waiting. 187 said he was getting kinda concerned with one minute to start that YHC may have fell victim to the fartsack. YHC actually forgot his Garmin and had to take a slight detour back to retrieve it. Planted flag. Exchanged pleasantries and we were off with the following workout. While on the initial mosey, Lipstick was seen coming in hot (like Dukes of Hazzard hot- complete with actual skidmarks and suspension-busting speed over speed bumps).

FNGs: None

Warm Up: Short loop around the lot. Circled up for SSH X10, Good Mornings X10, Fazios 10F\10B, Imperial Walkers X10. Light mosey to the other end of the lot with butt kickers and lunge walks back with slight mosey to the point of origin. Prisoner Squats X10, Frankensteins X10, squat hold for the route.
The Workout: Down and up Stinson, left on Bass Lake Road, Straight up Rhamkhatte staying left on Skymont all the way down to the trail that leads into the back side of Paradise City EC, loop around via Arctic Ridge and then back out to the trail and onto Veterans, Jones, Raleigh Street, and then Stinson back to the flag. Another strong showing by the FML boys, Cupid, Nemo, UTI and Vasoline. We even had a surprise visit by Oyster.

With all that speed out there this morning, YHC was picked up several times by the HIM in attendance. A real muggy and humid morning and the accountability and extra encouragement was needed. After all was said and done, the run was a bit below 6 miles, but had several PAX post-Main Event go on to get 10. Nice work by all this morning.

Mary: Stretches OYO during COT
Announcements: Co-Q duel tomorrow. Nemo is up first at DTT.  Rumor has it that there could be several miles consumed tomorrow. Clean out the closets, bring clothing donations for Healing Transitions. Mulch sign ups for next week. Great work out there to the HIM who have posted to help out. The project is halfway complete and need more volunteers heading into next week. Sign up if you haven’t already.

T-Claps (Recognition): All those in attendance this morning. Everyone who posted to AGS over the past 2 years. Vasoline for stepping up as site Q and taking over AGS. YHC is leaving it in great hands and will certainly take this AO to another level.

Prayer: Quiver’s uncle who is battling health issues due to covid. Those who are training and preparing for upcoming races. Keep PAX healthy and continued health for family and friends near and far. YHC took us out.

HIM- it has been an honor to lead this great AO. Thank you for the opportunities to do so each Sunday morning. You pushed me and continue to push me more than you will know.

Why So Quiet?

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Kung Pow has been putting up consistent numbers week to week on Fridays. We have our regulars like Sprinkler, POTS, and Wallaby, but over the past several weeks we’ve been starting to see new faces come out like Moped and Tetanus.  Haven’t seen LED or Fonzie in a few weeks. Not since the last time we hit all the cul-de-sacs that one week with burpees at each intersection. Hopefully they come back. This morning I thought I saw a ghost when Draper emerged from the shadows riding his bike to the AO from down the street on Optimist Rd. Great to have him back in the gloom. Apparently- he had gotten the word from Deadbolt last week about this AO and decided to check it out. Unfortunately, Deadbolt was on puppy duty this morning and had to miss out on all the fun we were about to have.

Nemo got some early EC and was chasing a ghost. I guess he saw YHC’s car was already parked and thought I was getting EC. Turns out YHC actually arrived early to set up the workout and do some chalk drawings up and down Danagher in preparation for this morning’s festivities.

Pre-blast only yielded 1 HC, so wasn’t sure what to expect, so planned a workout that could be done as a group or split apart if we needed to. By 5:22, we had 12 guys stretching, arriving early to see what all this talk of combo platters and express to go orders was all about. Last one to roll in was Sprinkler to make this morning’s addition of Kung Pow a bakers dozen.

5:30- hit, welcomed PAX, and we were off on the mosey to Sunrise church lot across the street. Circled up in center of the 4 segmented lots for the following warm-up

FNGs: It would be great if there were some this morning
Warm Up: SSH X20, Imperial Walkers X10, Hillibillies X10, Moroccan Night Clubs IC X10, Hold squat position- Fazio Arms 10F\10B, recover, Chinooks X10- mosey to the far corner closest to the entrance

The Workout: Split the entire lot up into 4 corner segments with 3 exercises in each segment. First started with legs

Exaggerated Squats on the Up and on YHC’s down X10, Star Jumps X10, Alternating Lunges X10, mosey to the next corner

Standard Merkins X10, Wide Grip Merkins X10, Hand Release Merkins X10, mosey to the next corner

Grab a rock from the Rock Pile- POTS apparently was very particular as to the rock he wanted to select and was found almost foot deep in the body of water while making his selection. Everyone found one they were comfortable with and performed the following

Curls X20, Tricep Extensions X20, Overhead Presses X20, Cusack to the 4th corner where PAX could see 4 bright cones approximately 15-20 yards apart. PAX would partner up, with one group having 3 PAX due to the odd number.

Partner 1- Suicides across each of the 4 cones

Partner 2- Hold Plank while YHC called for alternating plank exercises until Partner 1 returned…switch

Performed 2 Rounds- On the second round inserted alternating rock exercises- Rut Rows, Ground Pounders, Tricep Extensions

After six was in, returned rocks and formed one single Indian Run line to the entrance. At the entrance, called for PAX to carefully check for traffic and do a fellowship run back to the neighborhood and to the bottom of the tree line fairway on Wescott Ridge. At the bottom of the hill, split lines into 2 lines on each of the curb sides. With 7 trees evenly placed on each side of the street, PAX would single file bear crawl up the hill to each tree and then alternate to lunge walk, and then back to bear crawl. Squat hold at the top and when six was in, stayed in two lines and Indian run taking a left on Danagher all the way to the cul-de-sac past Pablo’s house.

By this time, YHC realized that he barely heard a peep from any of the PAX all morning. Virtually no mumblechatter. The only time YHC heard any of the PAX was when we were at the bottom of Wescott Ridge at the tree line and Nemo asked if we were doing Indian Bear Crawls and heard strong objections from both lines.

Have to admit, YHC is not the most talkative among PAX and when Q’ing I tend to get carried away in the counts and hyper focused on what comes next and how it gets done that I lose sight of the comedy that can be triggered during a workout. Maybe everyone was focused this morning as well or maybe they all just wanted to suffer in silence. Whatever it was, it was one of those mornings where it was all business.

At each of the seven sewer caps along Danagher, PAX would progressively add an exercise and a rep to the count, with dual Indian Runs in between along lower and upper Danagher

Cap 1- 1 Burpee

Cap 2- 1 Burpee, 2 Wide Grip Merkins

Cap 3- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps

Cap 4- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats

Cap 5- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers

Cap 6- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC

Cap 7- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC, 7 Hand Release Merkins

Fellowship down the hill to the intersection. When the 6 was in, PAX checked for cars and YHC ordered a Jail Break back to the flag in the parking lot. Circled up for Mary

Mary: Low slow flutter X10, Homer to Marge X10, Absolution X10, American Hammers X10. Also introduced a new exercise, where PAX in seated position performed a series of alternating leg circles- Left Leg X10\Right Leg X10. Got into plank position and performed alternating calf stretches, driving the left and right heals into the ground. Walked the hands up to downward dog, getting a good stretch into the hamstrings, and then did some Left foot over Right foot stretches, and 3 Good Mornings to close out.

Announcements: Co-Q duels begin next week in Holly Springs and Fuquay the week after. Check slack for all details, but we will be conducting all 3 F’s with a designated AO each morning. Clean those closets out and bring donated clothes and shoes to the workouts next week. AGS turns 2 on Sunday. Come out for some miles. YHC will be handing the keys off after 2 years as site Q to a HIM who will be taking this AO to the next level.

T-Claps (Recognition): Bondo for posting 14 times in 3 weeks. Also for all the headlocking going on in SouthWake- 5 new FNGs within the last week and a half. We are better because they are here and they showed up and keep showing up- Look at Bondo. That HIM is on fire. Goldilocks for putting in a solid week of posting and driving out this morning as well as humoring Midget in trips to Raleigh for workouts. Nemo for getting some early morning EC.

Prayer: Bondo’s friend, Jimmy, battling health issues. Sprinkler’s friend, whose daughter is battling cancer. Please keep the Woodard family in your prayers. Bondo took us out.

Always an honor to lead. Appreciate the opportunity and thank you for making this AO part of your morning today.

Good thing my M knows math or my kids would be screwed.

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Another glorious morning at the greatest place on earth. YHC was excited to see Deadbolt doing some weasel shaking last night on Facebook as a pre-blast so I followed up on Slacks.  I had an FNG coming out and it was great to see all the HC’s coming in. Welcome FNG OJ!

I promised simple and effective. If my math was better, it might have been a little smoother. The whole jack webb thing messes with me.

FNGs: Welcome OJ!
Warm Up: FNG Disclaimer, Lot Mosey, SSH x40 IC, Frankenstein x10, Sir Fazio, Seal Claps, OHC all x10 IC. Daisy Pickers x10, Standard Merkin x15.
The Workout: Mosey to the Abyss. Split into partners.  1 Partner at the top cycle through Standard, Wide and Military Merkins AMRAP until partner 2 returns from down the stairs and 10 Star Jumps at the bottom. Cycle through until each person has done the bottom 3 times.  We all went down and picked up the 6 with 10 Star Jumps.

Mosey back to the fields.

Suicide Lines

1st Set: Halfway, all the way.  At halfway, Mt Climbers IC x15, End WWII x15

2nd Set: Halfway: Chilly Jacks x15 IC, SSH x15 IC

3rd Set: Jack Webb 2-4 finish with 10-20 (or something close to that, this is where my math went off the rails)

Mary: Homer to Marge x10 IC (L/R), Box Cutter x10, LBC’s x20 IC
Announcements: HS/FV Q battle next week. Bring “all the clothes” for healing transitions
T-Claps (Recognition): Goldilocks, Bondo for hitting it hard today and FNG OJ!
Prayer: Those impacted by the storm, Families in Beirut, Small Business owners, YHC took us out.

12 Get a Dirty Dozen

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The Management here at TBD take pride in our AO. As such, when we have an FNG that is new to the state, we like to show off our AO, and so I decided to call an audible and start the workout with a tour of Womble and a dirty dozen.

FNGs: Welcome Nadia

Warm Up:

Windmill x12, Frankenstein X12, SSH X 20, Squat Stretch 10 count

The Workout:

Thing 1: Tour of Womble

Indian run with a dirty dozen (12 exercises with 12 reps per exercise)from the tennis courts and over the bridge toward the softball fields. Make a right to go counter-clockwise around the ball fields. Stop once for tempo merkins x12, squat jumps x12, WWI x12. Back to the Indian run around to the volleyball courts for another stop and burpees, side straddle squats, low slow flutter. Modified to a go at your own pace mosey and instructed the faster pace runners to pick up the six once reaching the pavilion beyond the bridge.  Once everyone reached the pavilion, it was ranger merkins x12, lunges x12, LBC x12, then back to a self-paced run around the soccer fields and a stop at the far end parking lot to finish the dirty dozen with overhead to seal claps x 12, prisoner squats x 12, windshield wipers x12. Then head to the PIT for a lighting round of Dora 123.

Thing 2:

Dora 1-2-3…..dips x100, monkey humpers x200, LBC x300 while the partner runs backwards up the hill and back down frontwards.

Mary:

Not much time for Mary….boxcutters X15

Announcements:

“Featured AO Week” starting next week. Check out Slack for more details

Derek Davis Memorial Run: This Saturday is your last chance to get a guaranteed shirt with registration.

derekdavismemorialrun5k.weebly.com

Mulching continues…check slack for opportunities

T-Claps (Recognition): Nemo hitting up the EC. Oboe, Hardy, Snap and others for picking up the six

Prayer:

Prayers answered for Omaha with some promising job opportunities

Continued prayers for Florence as he embarks on a short-term job opportunity in Wilmington, NC

A Family close to Nemo that is going through a difficult time

Those not living in the present and enjoying what is around them because they are too caught up in what is happening on their phones

 

NeedMore Ruck with some heavy weight and some running!

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Ruck was on at NeedMore Park Sunday morning with a PAX of 13. Several F3 guys spotted running once we started. 

FNG: None 

Warm Up: The RUCK 

The Workout: We started out on the Red Loop backwards for 2 miles. Dropped over to the yellow for 1 mile. Breach decided we would double time that was set on his watch. Lost one due to Church then we scratched off to the blue for the last 2 miles. All together we managed to get 5 miles and some had more picking up the 6 from the double time.  

Mary: None 

Announcements: Bass Lake mulch.   

T-Claps (Recognition)  

Prayer: Unspoken Requests. Prayer our country and those sick dealing with COVID. Families still dealing with COVID and can not work. 

 

DT Body Rockers

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DT has been, like many other AOs, a site now known for a much smaller crowd. This weekend I had a few verbal HCs so I was excited to plan the workout. Heading back in from a nice EC run with Fanny Pack, we were greeted in the lot by several #HIM at the ready to put in the work. I wanted to do some serious rock work. Focus on form, slower cadence, and surround the sets with non-stop cardio. All said and done I think we were successful and we even logged 1.5 miles with a w/u jog and plenty of laps around the back of the library in what I like to call “the smile lot”.

FNGs: Nope
Warm Up: Regular DT loop then circle up for some w/u stuff
The Workout: Headed over to the rocks and picked up a rock that would provide a good challenge for curls. Moseyed over behind library and set up shop. Started with biceps – curls and then what I call 7’s 3 ways. Broke up the sets with some SSH and then a jog around the parking lot with a break for some plank jacks, MT Climbers and regular plank hold with focus on form. Did this routine a few times. Next moved to triceps with standard press followed by some SSH, then Crab Walk across the lot. Next we broke out a new one, the Body Rocker. This is 10-step exercise with the rock, focus on form not a crazy fast cadence. We did 10 of them, then jogged around the lot with a break for plank stuff, Did this 3 times too. Returned the rock alternating shoulders then set up for a bucket brigade style return – each of us taking the weight off our shoulder, having the man next to us pick it up and pass it along.
Mary: As always, a nice set 2x through of LBC, 6 hold to Low Slow Flutter to 6 hold, Homer to Marge, American Hammer.
Announcements: Mulch, upcoming Q weeks between HS and Fuquay
T-Claps (Recognition): Fanny Pack on the EC plus staying after to run hill loops on Library Hill and West Elm. All guys for showing up and putting in a steady effort for the full 45
Prayer: Educators working in uncertain times, those in recovery for continued strength on their journey, First Responders. A couple guys have a challenging start to work week with meetings with their boss. YHC shared a message about how we are all starting to carry added weight on our shoulders. We might not even notice it anymore but it’s there and it can sneak up and knock you on your ass at any moment. None of us needs to be a hero. None of us needs to be prefect. Let yourself share that weight through your faith, with your family and friends, with your F3 brothers. Closed in prayer after a silent count for unspoken.