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Tough Ladders

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FNGs: None today
Warm Up:

Mosey to the track and a mosey lap

Grab some fence for side to side leg swings x10 IC

Tiger claws x10

Front to back leg swings x5 IC
The Workout:

Ladder work – 400m at Long Interval, 400m recovery, 800m at LI, 400m recovery, 1200m at LI, 400m recovery, 1600m at LI, 400m recovery, 1200m at LI (this is where it got tough!), 400m recovery, 800m at LI, 400m recovery, 400m at short interval

Recovery mosey back to the flag and we were out of time

Mary:

Not today 🙁
Announcements:

Christmas party tonight!
T-Claps (Recognition):

UTI for crushing the last 400m

Skidmark for an awesome CoT exercise about pax that we’re thankful for
Prayer:

187’s M, Fanny Pack’s M, the pax that we were all thankful for

Gettin’ it done at U-turn

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EC: Katniss, Vasoline and Full House for the old U-turn route

FNGs: none
Warm Up: SSH, IW, Daisy picker
The Workout: 12 PAX set out on the standard U-turn route, all about the business today and gettin’ it done.  Great work by all picking up the six, group stayed together well this morning.  Mumble chatter all around.  Great to see Banana Seat and Nemo back out!
Announcements: Christmas party, beer ruck
Prayer: 187 and M, ShamWow and M, guidance at work

A Cold AGS

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FNGs: none
Warm Up: SSH x25, Frankensteins x10, Windmills x10
The Workout: Our route today took us out to Holly Springs Rd, through Sunset Ridge and up Bass Lake Rd before returning back to start. We took a detour on Gable Ridge Rd in Sunset Ridge for an extra hill. Good effort was put forth by all, with everyone taking a turn at the front of the pack and picking up the six at some point. Light mumble chatter along the way, with a pretty quick pace starting out.
Mary: Nada.
Announcements: Christmas Party 12/17 at Bombshell.
T-Claps (Recognition): Oboe and Nemo for getting out on a cold morning and picking up the six.
Prayer: 187, Fanny Pack and Shamwow’s wives for healing.

Disney 11/5

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11 men went on a magical journey to Disney World this AM @Sprinkler @Fanny Pack @Oboe @bondo @Nemo @Crab Legs @187 @POTS @Kosher @FRAM. 

Warm Up: A quick jog around the soccer field and 22 count reps of SSH, Imperial Walkers/Hillbillies, Windmills and Daisy Pickers

The Workout: We had our Friend Chesty Puller join us for a mosey down to Sprinklers truck for some coupons before we took a trip to the abyss. Once we arrived at the abyss we partnered up for a very exciting Dora that consisted of 100 merkins, 200 squats, and 300 LBC’s. When partner 1 was going to the bottom of the abyss for a ladder of burpees partner 2 would chip away at the exercises. Everyone had to take a turn, taking chesty to the bottom and bringing him back up, many coupons were also transported in the process. Took a mosey back to the parking lot for mary.

Mary: Circle up for some more 22 count exercises of Low, slow flutters, Freddie merceries, and some side plank reach throughs.

The point of the exercise was to simulate how it would be to carry someone on the battlefield if they were injured as we are on the verge of veterans day. A small reminder of the price some had to pay to keep our country safe and to protect our way of life.

Announcements: Winter CSAUP planning in the process will be a ruck style event that will span some of the AO’s in the Quay. Looking at the weekend of Dec 5th or Dec 12th. Details to follow soon.

Crab Legs had a great message to share about the importance of all the efforts that we have had around ALS research and how it is making a huge impact on his life as well as the lives of others.

Prayer: Keep Crab legs in our prayers, Fanny Pack, and his wife as she is working through some medical issues and for our country to move forward on a positive note regardless of the election outcome.

Pre- Halloween Revelry with a Heavy Friend

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The heavy music was turned up loud, we went “trick or treating” a couple times, burpees were avoided, kettlebells were clanged, and a heavy friend (coupon) joined in the Halloween Hooliganry at the Underworld for Crazy Ivan. 10 PAX played along with YHC’s game of chance for their pre-Halloween beatdown.

FNG’s: none
Warm Up: SSH x 15, the 10 counts of Seal Claps, Overhead Claps, Good Mornings, and Daisy Pickers.
The Workout: The workout was simple. YHC brought a bucket of tickets, each with a different classic favorite Halloween candy pic on it. Each pic corresponded to a kettlebell exercise that was to be done AMRAP by the men while 1 pax (the timer) carried the pumpkin themed heavy friend (a 75 lb. cement ball skillfully crafted by Dahmer) down to a parked car and back. Repeato on this sequence a lot!

Exercises were: Reese’s – Horn Squats, Snickers – Bell Merkins, Skittles – Single Arm Shoulder Press, Twizzlers – Figure 8’s, Milky Way – Halos, Baby Ruth – Swings.

One caveat…YHC placed a few “trick or treat” tixx in the bucket. When drawn, the whole pax would travel a bit for short exercises. YHC put 3 such tixx in the bucket…2 were drawn during our time together. When they were drawn…we ran down to do a 30 ct. BTTW. Then next one was about halfway through the workout as we travelled up top to typewriter the parking curbs as a group before returning to the Underworld. As Halloween fortune would have it, the PAX never drew the 3rd “trick or treat” ticket…that would have cost us a short mosey, but 30 burpees. At the end of the workout, there were only 3 tixx left in the bucket that we didn’t get to. Lucky day before Halloween!

Mary: 20 Midget Cookie Pouches, 20 LSF IC. Have a nice day!
Announcements: Holly Springs virtual F3 half coming up…consider running or volunteering at aid station. More info to come this week! Mutiny moves to TING Monday for Ultimate under the lights! No metal cleats. Paradise City pax will still workout at TING that day…plenty on room on the turf for a change!
T-Claps (Recognition): Dahmer for his work on a new coupon for Crazy Ivan.
Prayer: Our brothers Shamwow!/187 and their M’s for some recent health issues they are dealing with. Kool aid just moved to area and his family settling in. Chaps stepped up to take us out. Thanks for playing fellas!

We Just Cut This Grass, eh!

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Casino Royale has a ton of space to work with. YHC brought the heaviest leftover coupons from the previous day’s adventures at Disney. We covered a good section of the Casino Lawn…but it was only a fraction of the lush acreage of this place.  5 pax and a pooch got after it on the fields of the casino and left very grassy.

EC: YHC, Norm, Nemo

FNG: nope
Warm Up: SSH, Good Mornings, Moroccan Night Clubs, Seal Claps, Overhead Claps, Daisy Pickers, Goofballs.
The Workout: Moseyed to wall for a 30 count each pax People’s Chair. A short stretch then Repeato with a 20 count. Mosey to the field where the coupons lay. The five beginning stations were: 100 lb, heavy bag flip, 100 lb. heavy bag drag, fire hose carry, bear crawl, and lunge walk.  Each pax would do their exercise station for about a 50 yard out and back. Typically, guys on fire hose and heavy bag would get 2 laps each round. At the end of each round we did an exercise to complete our BLIMPS! Pax would then rotate to next coupon station. BLIMPS! consisted of 10 burpees, 20 lunges, 30 IW’s, 40 merkins, 50 plank jacks, 60 squats, and 70 SSH for the !  Pretty well smoked we went to the Wall for some BTTW. Each pax did a 20 count, then a 15 count.
Mary: We stayed at the Wall for Mary with15 counts of Freddie Mercury, LSF, LBC, And WW1’s in 15 counts.  Complete the day with a 10 count per pax BTTW.
Announcements:lots to donate too.  Check Slack.
T-Claps (Recognition):Nemo for getting those heavy bags again today.
Prayer: Unspoken, Norm and his family as he’s away for training the next 3 weeks. YHC took us out.  I might put my toys away for a few weeks now.

Quiet day at DT

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Apart from the “go to” AOs, numbers have been down across the board and today DT dropped back down to the “self accountability” category in terms of attendance. Seems this is happening more often here in South Wake. I got in a couple miles EC in the cool drizzle with a run down and around Womble and returned to an empty lot. Held off until 530 and headed out. Missed Coal Ash by probably 1-2 mins. He was able to get in a nice run around town trying to track me down, and he ran into ShamWow and Bernie out for a mosey.

FNGs: Nope
Warm Up: Yep
The Workout: Ran the long loop over to cemetery hill for repeats. Think I did 8, lost track. Stopped at the top for shoulder work. Mosey back to lot for some rock work with fast feet laps between sets.
Mary: Nope, just hung out and caught up with Coal Ash for a couple mins. I guess that counts as 2nd F but no coffee was served.
Announcements: Nope, not much happening with F3 these days
T-Claps (Recognition): Coal Ash for making the effort to track me down
Prayer: Hope things go well for your dog in surgery and recovery Coal Ash. Reflected on how much F3 SW has changed over the past 3+ years and through the pandemic.

I Didn’t Know You Were a Plumber

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Some workouts just have so many 1-liners that you really can’t name all of them…but the title of this BB is one of them! Why? You Ask. Well, it’s because one of the coupons of pain YHC brought today was literally a bag filled to the brim with wrenches. See…awhile back, Shamwow came up with this 5 week challenge of who could Q the best beatdown at Disney. 5 Spots were taken fast, 1 by YHC. The workouts so far have been tough and all have taken a different angle on how to deal out the pain in some unique ways. So I knew YHC had to cook up something a little special today. So my fellow PAX helped me clean out my garage of various heavy coupons for a beat down on the big field at Disney. We put this stuff to great use today! YHC got to the AO very early because I had no idea how long it would take to unload and set this stuff up in the field of darkness. But…it was my pleasure to put in extra effort today to cook up something special.

EC: A 4 mile route run by Dahmer, Full House, Shamwow!, Nemo, and YHC.

FNG’s: None…but they really missed out.

Warm Up: Quick mosey around the parking lot and then a circle up for Good Mornings, Sir Fazio’s, Seal Claps, Hillbillies, Overhead Claps, Windmills, Frankenstein’s, standard Merkins x12, Prisoner Squats x12…and off to the field.
The Workout: On the field the Pax would find stations, each with a coupon. Some larger than others…some very large. We would rotate through these stations doing AMRAP exercises while the “timer” PAX performed heavy bag flips from 1 cone to another and back again. That’s 1 station. Stations were:

100 lb. heavy back flips about 40 yards and back.

18 lb. kettlebell figure 8’s

15 lb. single arm shoulder press with garden block

30 lb. bag of wrenches deadlift

Recover on the fire house carry (2-3 passes of 40 yards)

25 lb. dumbbell curls for the girls

25 lb. dumbbell wonderbras

5 lb. dumbbells in each hand fast 1-2’s

25 lb. kettlebell swings

100 lb. heavy back chain drag about 40 yards and back

A few others used a large rainbow painted rock (thanks my 2.0 Julia) and a jump rope that were there for extra playing.

We completed two full rotations through all stations.

Mary: WW2 x30, Box Cutters x15, H2M x15, WW1’s x30. 5 last Good Mornings to stretch it out.
Announcements: Donate to Momma’s House Thanksgiving Meal Fund through PayPal. Thursday night hygiene product ruck. Check Slack and either Breach or Sprinkler for details.
T-Claps (Recognition): Big Perm…second post in a row. POTS for showing us the way by lifting and carrying the heavy back (instead of dragging). Nemo for showing on-time to EC.
Prayer: Pray for 187’s M and health issues. Full House took us out! Honor to lead men. Thanks for playing today.

Do You Even Run Bro?

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Not sure of the condition that Vasoline would be after his 26.2 so I volunteered to take the Q at AGS. Spent some time (2 minutes) and created a nice little 6.1 mile mosey through Holly Springs. As always with AGS some quality mumble chatter and encouragement along the route.

Vasoline started at 0500 because that’s what Vasoline does. YHC and FNG started at 0530 for three miles, joined by Vasoline. Two more joined at 0600.

FNGs: Welcome Odyssey
Warm Up: Nah. Let’s get it!
The Workout: 6.1 mile route that included Crossway, Bass Lake, and Stinson Hills.
Mary: Hands on your knees.
Announcements: Shirt order coming soon. SW Ted Talks
T-Claps (Recognition): Vasoline on his first 26.2
Prayer: Nemo and his family, Family in Holly Glen, Vasoline’s friend, People thinking about suicide.

The Train That Never Left the Station

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EC: Redenbacher, Nemo, YHC

FNGs: Not a single one…

Warm Up:  Good Mornings, Fazio Arm Circles (>>> and <<<), Overhead Claps, Seal Claps

The Workout:

  • Mozy to the rock pile and pick out a biggish rock.
  • Cusak the rocks to the library parking lot
  • 3x (10-20 counts based on inconsistent Q) – Overhead Press, Curls for the Girls, Quiver Crushers
    • Quiver Crushers – WWI with a Rock on Your Chest, Once sitting up – Press the Rock overhead, back down, and repeat.
    • The name of the Quiver Crusher just had a nice ring to it.  No Quivers were harmed in the creation of this workout.
  • 3x (10-20 counts based on inconsistent Q) – Box Cutters, Squats with Rocks, LBCs
  • 3x (10-20 counts based on inconsistent Q) – Merkins, Squats with Rocks, Overhead/push-out with rock (name escapes me)
  • Cusak the rocks to the library parking lot.  Switch to walking Curls for Girls at the halfway mark
  • Line up and lunge walk up to the traffic circle
  • Mozy back to the parking lot aka “The Train Station”

Mary:

  • Arm stretchs over the shoulder for each arm
  • Arm stretches over the head for each arm
  • Cobra pose
  • Downward Dog
  • Runners Pose, each leg
  • 6 inch leg lifts and flutter kicks

Announcements:

T-Claps (Recognition):

  • 3rd F happenings this past weekend, especially Boo-Boo.  New PAX jusmping right in.

Prayer: Quiver’s daughter working to catch up on school work.

 

The internet has anything you could ever want.  Type it into Google and get exaclty what you are looking for (or something unexpected)… Scary…

Audio and Video are separate but aparently they go together 😀  Enjoy!