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Sheepdog-6/4/21

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FNGs: not today.
EC: Norm, Maybelline, Shredder
Warm Up: 1 lap around the parking lot, SSH, SFAC F&B, seal Claps & OH claps, chinooks & Moroccan night clubs, Frankensteins, IW, and Hill Billies.
The Workout: 6 stations. 1. First pax ran a loop around the parking lot and set the time for the rest. 2. Single arm clean and press, 25lb dumbbell. 3. Dips and Erkins. 4. Wing Chun strikes. 5. Single leg deadlifts. 6. Squat kicks. Pax rotated through twice. As the rain began we mossied to the parking lot where everyone participated in a little Build-a-Bear.  Pax started on one end of the parking line with 1 burpee, then bear crawled across the parking line to the other side; 2 burpees, etc to 10. 55 burpees total. Not going to lie. That was a suck fest!
Mary: Face in the rain for 100 LBCs in Cadence. 😖
Announcements: Triangle Tri tomorrow. Bed Build next weekend.
T-Claps (Recognition): Everyone beating the Fartsack despite the risk of heavy rain.
Prayer: Beerpressure’s wife’s new job as a councilor at HSHS. Cyclops’ niece passed away during a routing dentist appointment. 21y0. 😔

Did We Win or Lose Today?

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A muggy, wet morning out at the grave left no man dry upon completion of a workout led by YHC and a deck of cards.

FNG’s: no sir
Warm Up: A mosey lap around the various lots of Kenny’s Grave stopping for exercises, which were: SSH x40, Windmills x12, Seal Claps x12, Overhead Claps x12, Daisy Pickers x12, Mountain Climbers x40.
The Workout: We split into 2 teams of 4 pax each. Each team had to complete 100 burpees total. So one man would do some burpees while the others did Plank Jacks, SSH, and LBC’s. PAX would rotate until all burpees were complete. this was a great routine I borrowed from Yoda.

We then took another mosey lap and did some fast feet along the way. We then moved on to the deck of cards, which we got though about 45 of them. Hearts = Merkins, Diamonds = Diamond Merkins, Clubs = alternate lunges IC, Spades = Squats, Face Card Hearts = 5 burpees, Face Card Diamonds = 5 count BTTW per PAX, Face Card Spades = 10 squat jumps, Face Card Clubs = People’s Chair 10 count per PAX, Jokers = 10 Turkish Get-Ups.
Mary: WW1 x 30
Announcements: Bed Build and HSPD Benefit Race this Saturday.
T-Claps (Recognition): Scrapple out again…killing it this week. Fireball out for a 2nd day in a row!
Prayer: Scrapples daughter Claire and foot surgery. Unspoken. YHC took us out.

We Mostly Stayed in the Nest

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A second Q down in the Quay for YHC today. For the first time in a while, I just didn’t feel like running much, so I tossed that workout plan out the door and went with a more stationary version.

FNG’s: No sir!
Warm Up: Good Mornings x20, Windmills x10, Sir Fazio’s F/R x 10, Willie Mays Haze x 10.
The Workout: DORA. We partnered up for a lap around the garden loop at the Nest while other partner started in on the exercises which were: Hand Release Merkins, Bulgarian Squats, and Dying Cockroach.

A quick mosey up to the parking lot for a bear crawl train, followed by a lunge walk train. Each train lasted 4 rotations. Mule Kicks x 20IC, and 50 Prisoner Squats.
Mary: Everything x 20. Box Cutters, Supermans, Pickle Pounders, Homer to Marge, Low Slow Flutter.
Announcements: no.
T-Claps (Recognition): Scrapple coming out for day 2.
Prayer: Norm sold his camper, Gamecock’s church needs a new roof. Scrapple took us out today.

Memorial Monday Mutiny

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With May Challenge finally done, it was understandable that the parking lot was somewhat empty this morning as guys are falling back to lick their wounds a bit after a month full of beatdowns. YHC also knew many PAX would be doing the double down today for the Memorial Day Murph, so we stayed away from the Murph-like moves.

FNG’s: None.
Warm Up: Good Mornings x 12, Daisy Pickers x 12, Seal Claps/Overhead Claps x 10, Frankensteins x 12, Imperial Walkers x 10, Hillbillies x10.
The Workout: Started off with 22 Burpees OYO. Everyone grabbed a rock suitable for challenging higher reps work. The series consisted of Curls for the Girls, Tricep Press, Rut-Rows, Shoulder Press, a mosey up to the pavillion, Dips, and LBC’s with a mosey back to the rocks. We did ascending sets of 15, 20, 25, and 30.

Step Ups x 20 IC. People’s Chair for a 10 count per PAX, BTTW for a 10 count per PAX.
Mary: Popcorn Mary for 20 counts of: LBC’s, American Hammers, Pickle Pounders, Homer to Marge, LSF’s, and 22 WW2’s.
Announcements: Murph Today! New Monthly Challenge tomorrow showcasing working on the “guns”.
T-Claps (Recognition): Scrapple getting back out here in the Gloom!
Prayer: Our nation, unspoken.

Fun and Games

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FNGs:

None  today
Warm Up:

SSH x20 IC

Daisy Pickers, Sir Fazio forward/backward, Good Mornings x10 IC
The Workout:

Mosey over to the baseball field and partner up for a game of Wasps. 2 pax start out “it” and do 2x burpees at home base. They then tag other pax who then become “it” after returning to base for 2x burpees. Entire baseball field was in play – even the fence apparently for Pots.

Unfortunately Wrangler had an injury when performing a burpee towards the end of the game. Prayers for a speedy recovery bro.

After Wasps we moved on to some animal races – from the infield/outfield line to the fence we raced in the form of Bear Crawls, Duck Walks, Wheel Barrels, and Sprints.
Mary:

Moseyed back to the flag and circled up for LBCs, low slow flutters, and Freddie Mercury’s.
Announcements:

Upcoming 5ks – Grasshopper and Derek Davis. Sleep in Heavenly Peace bed build on June 12th.
Prayer:

Wrangler for injury recovery

Memorial Day Murph Challenge- 2021

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32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.

Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.

Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.

The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run.  Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.

The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.

As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.

T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.    

: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸

525 on 5/25

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FNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.

The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.

21 exercises x 25 reps each = 525 total reps

  1. Merkins
  2. Lunges – 25 total
  3. Big boy situps
  4. Dodo bird with rock (IC)
  5. Monkey humpers (IC)
  6. Low slow flutter (IC)
  7. Carolina dry docks
  8. Single leg deadlift with rock – 25 total
  9. Hello Dolly (IC)
  10. Overhead press with rock
  11. Squats
  12. LBCs (IC)
  13. Wheelbarrow – 25 steps each PAX
  14. Homer to marge (IC)
  15. Plank hold – 25 count
  16. Hand release merkins
  17. Turkish get-ups
  18. 6 inch hold – 25 count
  19. Chill cut plank hold – 25 count
  20. Box cutters (IC)
  21. Burpees

Rocks were returned while the final group finished their burpees and we headed back to the flag.

Mary:

Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.

T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!

Prayer:
Unspoken. YHC took us out. BOM is back!

Are you bad listeners or am I a bad leader?

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FNGs: Not today
Warm Up: Mosey to a wall for BTW and a count off of PAX… It took us about 6 times to actually get a count off. The precedence was set for a chatty workout with nobody listening to YHC.  We began to mosey to other side of lot for SSH x15. PAX was surprised by the x15 on SSH, as YHC is known for his x50 or even x100 to begin workouts.  YHC threw a curveball on the SSH, as he called them again, but this time as 21’s.  Q calls out 2 count SSH for the first 1-5 and then 6-21 are silent. If the PAX don’t finish all at the same time in cadence on 21, repeato….Lets just say we repeated quite a few times.  We even had some OYO Peeping Lipsticks when the PAX struck out 3x for not being quiet.   We continued the mosey to another lot and did more warmups.

The Workout: Partner up and suicides across lot with peeping lipsticks.  6 suicide stops- Pax 1 goes to first and back while Pax 2 does peeping lipsticks, rotate partners after each suicide stop, until we got to the end.  Pax had a hard time understanding and also questioned the legitimacy of a peeping lipstick (turkesh getup with a star jump)  It’s in the exicon!   Next we mosey to the bus stop where YHC had coupon pain stations setup.  Partner 1 worked with coupon while partner 2 ran out and back. Switch roles and then switch stations as we rotated through 7 stations.  Stations as followed: Merkin Jack Webb with Cinderblock (2 stations) Weighted jump rope, grave diggers with 20lb mace, death march with 10lb mace, kettlebell swings 35lb, kettlebell tricep extensions 15lb. Closed out with 21s again to test our progress. It only took 3 times to nail it, Pots even turned his back to the Pax!
Mary:  Mary caught the bus and we kept the heartrate up until the end!
Announcements: June 26th Picnic at Harris Lake, Families invited, Emeril is smoking 32 Pork Butts
T-Claps (Recognition): All Pax for showing up during this challenge. The engagement, fellowship, accountability, etc has been awesome. Let’s keep this going through the summer!
Prayer: Heidi, Emeril’s family friend with Cancer

Thunder YOGA w/ 19 PAX

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FNGs:  Welcome Jukebox, future patrolman who loves to sing.  Thanks for bringing this young man out Pumpkin Spice.  Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
Warm Up:  many PAX participated in VC.  Bike ride +10 miles.  PAX moist.
The Workout:  YOGA, much needed.  Look, I will simply attach a pic of the movements we executed.  Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted.  I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage.  I will defer to Cancun for his intimate experiences.  Quite flexible for a 6’4” 260 pound dude.  Awesome.  The much anticipated spread Eagle was executed flawlessly by many.  Only a few PAX let out some flatulence.
Mary:  lots of stretching, balance stuff.  Full 45 mins of pure awesomeness IMO.
Announcements:  CSAUP, Murph, bed build, 5Ks, see Slack/FB
T-Claps (Recognition):  Happy Birthday Cancun!  All PAX killing it during May challenge.  Remember to listen to your body and REST.
Prayer:  Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.

Honored to lead – Dauber.

Red October 5/17/2021

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14 Pax took to the pavilion at Red October for a Tabata style kettlebells and then some workout.

Sprinker, Felix, Fram, Pots, Dawgpound, Dumbo, Emeril,  Farva, Norm, Lipstick, Yoshi, welcome FNG Murdoch and Breach on the Q

Warm Up: Circled up in the traffic circle for some 22 counts reps of SSH, Daisey Pickers, Windmills, Fazio Arm Circles, and Imperial Walkers/Hillbillies

The Workout: 7 Stations of fun: Partner up with one partner using the tools partner 2 is on a dealer’s choice kettlebell exercise, at the 2 mins mark partners switch.

Station 1 Sandbag- Brupess with a snatch

Station 2 Pain Stick- Overhead press in the front and back

Station 3 Barbell- Rut Rohs

Station 4 Weight Plate- Squat and press

Station 5 Tire- Farmers Carry around the circle

Station 6 Kettlebell squat to upright row

Station 7 Kettlebell sandbags- Squats and shoulder shrugs

Mary: Combined effort with Mutiny- Pickle Pounders and Lo-Slo Flutter.

Announcements: JOCO CSAUP this weekend, sign up on Slack, South Wake picnic on June 26th, details in Slack. Bed build on June 12th
T-Claps (Recognition): All pax for the effort during the May challenge.

Prayer: Emerils family friend who is recovering from thyroid cancer, and always for our first responders and military that are out there on the front lines.