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You took a tranq to the jugular man!

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FNGs: None
Warm Up: Imperial walkers x 10; daisy pickers x 10; hammy stretching 10 counts; frankensteins x 10, SSH x 20
The Workout: 19 PAX on this Saturday for 5+ miles trekking through the old u-turn route.  Good route, lots of mumblechatter, all helped pick up the six.  Various PAX for EC, Cupid, Dawgpound, Dumbo, Emeril, Full House.
Mary: none
Announcements: Roon race coming up in June – see Banana Seat for details
T-Claps (Recognition):
Prayer: Prayers for Mr. Terrific in his job search, healthcare workers, first responders

Third Time’s Charming

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Warm Up:
Mosey round the school
Walking sumo squats, hands up, then out
SSH
Morrocan Night Club
Side leg lift
Imperial walkers

The Workout:

Burpee progression – 2s, then 4s, with short runs in-between. Start with burpees, halfway across the lot, burpees, run the rest, burpees, then run back to start
Regular
Double Merkin
Tuck

Ab pulse-ups (stretched out, arms and legs come up about 1ft)
Rinse & repeat burpee progression

Merkins, 5sec up/down for 3, then 3sec u/d for 3, then 1sec u/d for 4
Squats to same tension cadence
Down dog shoulder press to same cadence

Combatives:
Review of side kicks from last week
Learn roundhouse kicks
(Pivoting so your base heel points toward the target is crucial!)

Mary:
Side crunches
Sit-up twists
Pax call out an exercise:
Boat canoes (super slow, courtesy of Banana Seat)
Xs and Os (Yosemite)
One-legged homer-to-marge (Norm)
Toe touches (Martini)
Break dancers (Shredder)
And I can’t for the life of me remember what Mr. Terrific wrapped us up with!

Announcements:

Keep an eye out for the June challenge announcement. Hint: it’ll be called “RUNE”

Prayer:

Mr. Terrific’s job search

The shortest 10 seconds in the history of time

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EC: Norm, Boy George
FNGs: None
Warm Up: Despite post last night stating no running, we did a quick jog around the parking lot before the usual set of warmup exercises – SSH, Windmills, Imperial Walker/Hillbillies, Sir Fazio arm circles, and Good Mornings.
The Workout: Modify posted on social that he was looking for a Q for today, and it’s been a good long while since I led a workout so I took my Daily Red Pill and seized the opportunity to accelerate my fitness while leading a great group of men. I decided on doing a Tabata-style workout, which consists of several exercises in the follow setup – 8 sets of doing AMRAP for 20 seconds, followed by a 10 second rest. After the 8 sets, you get a 1 minute rest before transitioning to the next exercise (so you spend 5 minutes each). I picked out 7 different things that would alternate between upper and lower body, followed by some core exercises with a bit of cardio mixed in. During some of the 1 minute rest periods we did something – squat hold, arm stretches, plank, etc – other than standing around. The order was:
1. Squats
2. Merkins
3. Lunges – alternating legs, every set we switched between forward and reverse lunges
4. Burpees
5. Mountain Climbers
6. Up tempo Side Straddle Hop – 12 IC for each set, pushed for 13 IC on the last one.
7. Plank – switch between Shoulder Taps and Nippler each set

Observations:
1. When putting this together I thought the 10 second rest would feel too long, having never done a Tabata workout before. By the end everyone agreed the 10 seconds felt like about 2 or 3. It didn’t help having my watch that started beeping at 5 seconds to count us down to start the exercise again.
2. Pace yourself. Before the merkins I mentioned the Goggins workout where he does 10 every 30 seconds and thought that was a reasonable goal. Somebody pushed and did 15 the first few sets and was paying for it by the end. As Norm mentioned, that first set always feels easy and gives you a false sense of hope, but by set 6 or 7 you are just praying for it to all be over.
Mary: Went around the circle with each PAX picking an exercise. American Hammers, In-Up-Out, Homer to Marge, WW2s and Low Slow Flutter. Have a nice day!
Announcements: Banana Seat putting together a running challenge for June, more details to be announced.
T-Claps (Recognition): All PAX present for pushing themselves
Prayer: Praise for Wrangler’s daughter’s recovery/continued healing, family/friends of Heather Prince (HSRC founding member) after she passed away unexpectedly, Gamecock’s niece, Coronavirus

Sheepdog 05/08/2020

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FNGs: none
Warm Up: Mossy around the school, Modified IMs, Sir Fazio Arm Circles, Squat Hold w/ Overhead Claps, Michael Phelps, Moroccan Nightclubs, Shoulder Taps.
The Workout: Build-a-Bear; Pax picked one back to back parking space line. Started with one Squat, Bear-crawled to the middle, one Merkin, then Bear-crawled to the end for one Burpee. Back to the middle for two, and so on, up to 10. Form was shot and Pax were breathing hard by the end.

Combat: Did a couple squat kicks to transition into combat and then introduced Pax to the Side-kick.

Mary: Went around the horn. Pax selected various core related exercises to finish us out.

Announcements: Various AOs opening back up.
T-Claps (Recognition): Fanny Pack and Shredder for EC.
Prayer: Continued prayers for everyone trying to work through this crazy time. Specific prayers for Fanny Pack’s friend in the hospitality business in Chicago. Norm took us out.

Back in the gloom never felt so good!

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FNGs:none
Warm Up: Popo rolled up and watched our cars while there was EC by Fedex, Fonzie, LED, And Norm. Combined Mutiny and Red October as we were at 7 pax. Jogged around the track with stops for SSH, frankensteins, fazio arm circles, and hillbillies. Moseyed to circle and did, IW, and merkins I believe.

The Workout: For my birthday we did a Tabata style workout for 39secs with 10 sec rest. As follows

2x – squat hold/squat jumps

2x -sumo squat holds/ sumo squat pick ups

2x – single leg squats/ lt dans

Passed the mic to Fedex for

2x – of 15 rep Erkins,derkins, and dips on the wall

3x – lunge, lunge, burpee, broad jump from one end of lot to the other and moseyed back to starting line.

Mary: American Hammers, homer to marge, Superman’s, and plank hold.
Announcements:
T-Claps (Recognition):
Prayer:For all the first responders and medical personnel on front lines of virus fight.

Sheepdog 5/1/2020

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FNGs: none
Warm Up: loop around the school then some traditional F3 favorites; SSH, Sir Fazio your arm circles, , Moroccan night clubs, Frankensteins, toe taps.
The Workout: Transitioned to three sets of merkins and squats. Slow down the fast up. Moved to combat with some punch, elbow, knee strike combinations, then some block/strike combinations.  Sprinkled in some more squats, lunges, jump squats, and star jumps and we had ourselves a good time.
Mary: Capoeira push-ups, Crabcakes, LSF, and box cutters.
Announcements: welcome back into the gloom for many. Felt really good to see everyone out.
T-Claps (Recognition): Gump for making sure we got back at it.
Prayer: F3 Pax during this time, families, jobs, and t-claps to those who are going above and beyond right now.

Habits – Keep ’em going strong

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Containment Area has offered a decent alternative to our traditional AOs.  If you are part of F3, really good chance you definitely prefer meeting up with a group at an AO in the gloom over the idea of being solo in your garage or bonus room and part of a zoom video meeting (after all, who needs any more of those in their day anyway?)  That said, I really appreciate the chance to see and connect with some guys who I know will hold me accountable and bring a strong workout every time.  I am getting really tired of running alone.  This was my first time taking the Q and I was happy to do it given 16-Bit, who has been doing a great job leading day after day, has been looking for a well-deserved break.  I posted a preblast letting everyone know we would be doing more cardio including some jog in place work.  Hit the garage at 520 (skipped EC) and fired up the laptop.  Redenbacher, who had reached out the day before, was already joined.  Doc soon followed, 187 and then right at the start Norm.  I was actually pretty excited to try this one out.  Not easy leading remote and not having the option of going on the jog and mosey.  Wanted to get the heart rate up, build a sweat and get some steps on the Garmin.

FNGs: nope
Warm Up: we did, some of the usuals Good Mornings, Daisy Pickers, Windmills, Imperial Walkers/Hillbillies, Sir Fazios
The Workout: We did 3 sets of a series that included:  4 mins jog in place alternating every 30 secs between an easy jog and a sprint, so 4 intervals of strong push.  Shoulder work with arms out for 10 count, keep em up whole time and shift to fazios, hold, seal claps, hold, overhead claps, hold again then recover.  Next was SSH ICx20 followed immediately by 10 merkins (I did a Goggins workout a couple weeks ago and this was what he did for like an hour straight – SSHs for mins on end, then push ups, then repeat time and time again).  We did the SSH/merkins for 3 rounds so 30 merkins total.  We did this entire routine 3 times with a bonus SSH/merkin at the end to round up the merkins to 100.
Mary: Quick 2 sets of LBCs to Six Inch Hold to Low Slow Flutters
Announcements: Check and post to slack, we don’t do announcements on Containment Area to avoid the typical conference call cliches of talking over each other
T-Claps (Recognition): 16-Bit for taking Q on this AO so many days in a row
Prayer: YHC shared a message about paying attention to our habits – keep up the good ones and avoid the bad.  Reach out to family/friends too.  Took a 10 count silent for any unspoken and YHC took us out.

Great to see you guys this morning and honor to lead.  Always appreciate willingness to try different things and patience to know they might not go perfectly as planned.

Coupons in Containment Area

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FNGs: none

Warm Up:  Woke up with less than 4 hrs of sleep, restless night.  I’ll pay for it today.  Got in the garage and backed out M’s car.  Set up my coupons:  I had a cinder block and 20-25 LB dumbbells.  Pre-blast requested PAX to bring a rock.  Individual PAX asked if they could substitute – sure.  Weather was in the mid 40s outside the garage; it was over 60 inside.  Initially closed the garage door and then opened it back up.  It got hot after the warmup.  Exercises included, good am, Daisy Pickers, Don Quixote, Fazio am circles (F/B), overhead claps, seal claps, hillbillies, Imperial Walkers, and Side straddle hops.

The Workout:  The idea was simple:  conduct three different exercises using your coupon.  Initially 5 cc for each exercise.  Increase to 10 cc.  Then ladder down back to 5 cc completing the first set of exercises.  Funny things happen when you are Qing on-line:  forgetting  counts, forgetting order of exercises, etc.  I missed not hearing the PAX calling out numbers and sometimes the loudness of PAX; this is very motivational when you are live/in person.  THIS IS NOT AS EASY AS IT LOOKS – Q ing ON-LINE!  Watch the video.  Also, trying to remember what we did without looking at the video.

1st round:  curls for the girls, rut-rows, goblet squats

2nd round:  Tricep curls, upright rows, alternating lunges

3rd round: from your six – chest presses, skull crushers, straight arm curls

4th round: slap rock from plank/butt in air (OMG my plank sucked), toe taps, ground pounders

5th round: midget love handles, wonder bras, jump up and over rocks (sorry for the crazy count)

Mary:  From your six, 10 count exercises:

Hello Dolly, Homer to Marge, 6 inches, Leg ups from bridge (L, R), chill cut planks (again butt too high), pickle pounders, yoga moves (downward dog, runners, warrior, pigeon, various stretching while coming up)

Announcements:  See Slack/FB

T-Claps (Recognition):  Holy poop – Q via internet is hard work – Hats off to 16 bit who did 5-6 Containment Qs in a row last week.

Prayer:  Unspoken.  Those impacted by COVID-19.

 

An honor to lead you all.  -Dauber

 

Tried to copy/paste link to the\is recorded Zoom…unable at this time

Battling the stuff!!

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FNGs:NA
Warm Up:10 pax’s up and at it this morning to find room in their garage and workout.  If you were there and I didn’t see you I apologize for leaving you out.
SSH, good mornings, fazio arm circles, hillbillies imperial walkers
The Workout:

3 sets – 20 swings, 10 lunges each side, bent over rows

3 sets – 20 sumo squats, 10 press each side, 20 ic count figure 8s

3 sets- 20 side bends, 10 side lunges each side, 20 triceps

10 one leg dead lift each side

20 ICAmerican hammers

20 IC Lsf

Mary:She was sleeping!
Announcements:see slack
T-Claps (Recognition): 16 bit for getting AO containment setup and all the pax’s continuing to get at it while stuck at home!!!
Prayer: we can take the time to enjoy this slow pace and family time. Guidance for all Americans on how to be safe and do their part to slow the virus.  All the medical workers on front line

Sesame Street Spelling & Combat Moves…Love Sheepdog!

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FNGs:  none

Warm Up:  Turned into Herbert Aikens after seeing two glowing lights in the distance heading my way.  I confirmed EC by Shredder and Martini.  Nice work.  Was not sure how many PAX would be in attendance.  Shredder and I contemplated a few ideas and he promised a nice beat down via pre-blast on Slack.  Numerous vehicles rolled in including one late AO owner that resulted in 10 burpees for the PAX given at the start of Mary. This would be the third (possibly final) time I brought the alphabet list to an AO.  It had been successfully executed earlier in the week at Paradise City and Purple Cobra.  I was confident that the Fuquay PAX had not experienced this workout yet.  Before getting to the newly described Sesame Street spelling workout, I had the PAx jog around the parking lot on a cloudy 54 degree morning.  Circled up by the two shovel flags.  It was Friday and PAX were in a GREAT mood regardless of the recent Wake County announcement.  THAT is why THESE PAX are so special!  Adversity comes their way and they face it head on with a smile.  PAX got busy with the following 10 cc warmup exercises:  good am, Don Quixote, Daisy Pickers, sir Fazio arm circles, seal claps, overhead claps, imperial walkers, hillbillies and 25 SSH.

The Workout:   each PAX received an alphabet card A-Z.  Each letter had a different exercise and a number of reps.  PAX were instructed to spell out their full names.  Time permitting, add their F3 name.  After spelling one letter, PAX would run the distance in the parking lot, length of the bus corridor, and begin the next letter in their name.  Rinse and repeat until full names spelled.  Shredder jumped in after PAX completed their spelling lesson with some awesome arm movements, both blocking and striking.  Memo to all:  I do not think you ever want to F#@^ with Shredder.  Just saying.  Thank you brother for your insights and demonstration.

 

The PAX performed exercises based on the following full names (some did their F3 name too):

 

CRAIG JOSEPH NELSON DAUBER

JESS DANIEL HINES DOVETAIL

EVERETTE SCOTT DANIEL SPRINKLER

JEFFREY THOMAS DUDLEY GUMP

DAVID WARREN CONNOR MARTINI

TODD ROBERT COLE NORM

JOEL MICHAEL GENIESSE SHREDDER

TRAVIS EUGENE CUNDIFF LIPSYNC

 

Mary:  10 burpees due to Dovetail running late; then each PAX called a 10 cc AB exercise.  If my memory serves me right, we did LBCs, Box cutters, Freddie Mercury, Hello Dollies, Left and Right side lifts, low slow flutter and heel taps.

Announcements:  See post re: Wake County new guidance/ordinance.  Be smart.  Be aware of F3 brand/perception.  Look to the greenways and personal property to meet up and carry on the AOs.  New norm for the time being.

T-Claps (Recognition):  THESE PAX at Sheepdog.  You all brought your “A” game.  Great attitude.  Great mumble chatter.

Prayer:  I needed help and Dovetail graciously took us out.  Thank you brother.  Lots of UNSPOKEN.  COVID -19 impact on all of us, our families, our first responders, etc.

 

Keep in contact with each other.  We all know how important F3 (not just the workout) is to all of us.  Get creative.  Keep it alive and keep it safe.

 

A unique 2nd F took place post workout at a Starbucks in a parking lot with lots of separation.

 

Honor to lead men!  -Dauber