Posts

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This was my first time at Needmore Park. The routes were great and we had some quality mumble chatter along the way.

EC:  A lot of PAX were there for EC.

FNGs: not today

Warm Up:    10 x Good Mornings, 10 x Spinal Rotations

The Workout:  We ran the Yellow route for EC so I suggested we take the yellow route in reverse. After some discussion to coordinate the coffee stop, we decided to take the blue route and then the yellow route. We made a pit stop at Breach’s house for coffee and then headed bag to the flag.

Mary: Short on Time

Announcements:

Picnic note from Dawgpound:

F3 Southwake is hosting a picnic at the Longleaf shelter at Harris Lake. All Pax and their family are invited. The goal is to have a couple of Pax cook hotdogs and hamburgers at the event. The rest of Pax are recommended to bring either a side, paper plates, silverware or dessert. Everyone is welcomed to bring picnic games like Cornhole. There is a playground nearby for kids to play and we are close to the lake.

Date: June 26
Time: Starts at 11 AM. Stay as long as you want
Who: Every Pax and their family

How do I register: Fill out information here: https://docs.google.com/spreadsheets/d/1-nsRCNZUJY2UB43Q6Q9bOX4zG-Nt-JcFFlDd83424wI/edit?usp=sharing

 

Bed Build Note from LED:

Talking with coordinator and she said she will be posting the signup to the public Monday for the June 12th build day.  If your able to help please signup below. They plan to cut and stain 40 beds in fuquay and 7500 across the nation. Come be a part of it and let’s help out the community. It’s amazing how excited these kids are when they get a new bed delivered.

https://m.signupgenius.com/#!/showSignUp/10c0d49aba823a3f4c61-shpncfuquay14/19596328

T-Claps (Recognition): Breach for proving the coffee for all of us.

Prayer: Unspoken

YHC took us out. Always an honor to lead.

Crazy Ivan 5/14/21

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FNGs: none
Warm Up: GM, Fozzy Arms, SSH, windmill, Spinal rotation, Imperial Walker
The Workout: 4 rounds, 45 sec work, 15 sec rest. 8 bell exercises.  Rows, tricep extension, figure 8, plank row, curls, KB swings, midget cookie, ground pounder.

Mary: popcorn
Announcements: bed build June 12

Prayer: military and first responders

No Frills, Just Thrills at Disney

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19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.

EC: UTI, Maybelline, Nemo, Fanny Pack, YHC

ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC

Today’s theme: 56 in recognition of my 56th bday.

Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings

Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.

In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56

  • Round 1: 1 burpee, run to opposite, 56 SSHs (1×56)
  • Round 2: 2 burpees, run, to opposite, 28 squats (2×28)
  • Round 3: 4 burpees, run to opposite, 14 Turkish getups (4×14)
  • Round 4: 8 burpees, run to opposite, 7 mtn climbers (8×7)

Indian run to carpool drop-off circle.

  • Divide into groups of 4/5.
  • Sevens (7s) with WWIIs at bottom, star jumps at top, GO!

Indian run, split into two groups, back to turf center circle.

Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.

I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!

Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.

Prayer: unspoken

TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!

Chasing a Deer at TBD

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PAX: Snap, Dahmer, Dauber, Nemo, Cancun, Fancy Feast, Cowboy
Warm Up: Moseyed to the far parking lost for some butt kickers, high knees, karaoke, Good Mornings, windmills, Frankensteins, Imperial Walkers, hillbillies, side straddle hops, and Sir Fazio arm circles.
The Workout:

1st Thing: Moseyed over to the rock pile for a smorgasbord of exercises including but not limited to curls for the girls, triceps extensions, wonderbras, boobity-boobity, WWIIs, ground pounders, sumo squats, chest presses, arm raises, etc.

2nd Thing: Moseyed over to the Pit for 7s: merkins on one end and squats on the other.  At one point a deer decided to meander across the field and we tried but failed to keep up.

Mary: Moseyed back to the tennis courts for a round of planks, mountain climbers, shoulder taps, 6-in hold, Freddy Mercury, WW1s, LBCs, box cutters, American hammers, Homer to Marge, and Pickle Pounders
Announcements: Check Slack and Facebook
T-Claps (Recognition): Hard work that went into getting a chair for Brandon
Prayer: injured PAX, M getting vaccine #2, God bless America

Simple and affective

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9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.

Everyone was tired except 187.

The end!
This BB is dedicated to 16 Bit.

BS out!

Bullfrogs and puddles at Paradise City

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It had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us.  When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me.  We set off and passed POTS and Sprinkler getting their ruck on.

Some old and new faces joined us for the main event.

FNGs: none
Warm Up:

With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.

  • 20 SSH IC
  • 10 good mornings IC
  • 10 squat hold Moroccan nightclubs IC
  • 10 windmills IC
  • 10 forward fazio arm circles and 10 reverse fazio arm cirles IC
  • merkin clock – 3 o’clock merkins, 6 o’clock merkins, 9 o’clock merkins, 12 o’clock merkins

It was now time to set off for some wet rocks.

The Workout:

The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner.  As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall.  The other partners ran with rock in stow to end of the path and back.  Rinse and repeat with the other partner.  Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.

The rocks were returned and an indian run was formed heading back towards the Ting ramp.

It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo.  One partner would bull frog (similar to the  wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could.  The other partner would then give it a go.  Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!

At the top of the ramp, a quick burnout on the wall.  20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.

All PAX returned to the bottom of the ramp for the grand finale.  the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank.  When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp.  Back down for rinse and repeat for next spring
Mary:

  •  six inch leg hold, move to 33, move to 45, move to 90, back down to six.
  • AH’s IC
  • Shoulder taps
  • AMC
  • LBC’s
  • windshield wipers
  • and of course boat canoes

Announcements:

Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):

Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go.  It is always good to be able to lead the group.
Prayer:

Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.

Dawgpounder

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EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
FNGs: Nope
Warm Up:

Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps

The Workout:

Pax split into two groups

Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.

10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW

Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.

Mary:

Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans

I’m drawing a blank here. We did abs though.

Announcements:
T-Claps (Recognition):
Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540

Reach out and touch someone (old AT&T slogan)

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During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while.  I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to.  Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight.  It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers  (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance).  I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post.  Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while.  Sometimes a little encouragement can go a long way.

FNGs: none today

Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

The Workout: standard U-Turn in reverse (6mi option or 3mi option).  By far an easier route than standard U-Turn due to less hills/elevation.

Mary: ran outta time

Announcements: congrats to Sprinkler’s son graduating high-school!  Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs.  Bed build June 12th.  May challenge continues…

T-Claps (Recognition): Picking up the 6 as always

Prayer:  11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX

Senior moment…

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FNGs: None
Warm Up: None, already warm from the EC or Ruck EC’ers
The Workout: Sprinkler led the rucking crew out for over 3 miles.  YHC took the remainder of the PAX on a mosey down to the Lake and up Bass Lake Rd.  Lots of complaining this morning on the route…Maybelline was particularly salty that YHC didn’t venture too far off from the normal AGS route, however, YHC hadn’t been at AGS all year, so it was new to him :).  Great work by all today, picking up the six and general banter and mumble chatter.  YHC closed with the count and announcements, moving to prayer, he was reminded by Pikachu that he had yet to do name o’rama…we all forget sometimes, right?  Closed with prayer requests and then pledge of allegiance.  YHC was informed by POTS that May is Military Appreciation Month, so I recommend all Q’s to say the pledge post COT to close as a great reminder of the men and women who have served and continue to serve our nation everyday.
Announcements: Sleep in Heavenly Peace opportunity to serve
T-Claps (Recognition): Bobby Boucher for hard work and determination!
Prayer: all injured PAX, Hudson Grumaer (11 year old in the hospital), military/first responders, spoken/unspoken

Always take the stairs at “The Happiest Place on Earth”

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PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…

EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped at the back of the school for some additional exercises.  Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat.  Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers   PAX regrouped into an Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!

Announcements: None

T-Claps (Recognition): All the PAX posting, bringing out new and old faces

Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work