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Freestyle Dora Ring of Fire

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Another cool rainy Friday morning and the only thing I knew about this Q was that it’d be under the shelter. 
FNGs:N/a
Warm Up: Pretty standard warmup as I racked my brain for what would happen next. Dora is always a great option, but my mind flashed back to a Dovetail Q with the field of dreams rotation workout. I decided to combine both and see what happened.
The Workout: I spaced out the 6 Pax into stations and went around the circle asking what exercise they’d like to do using what was around them. I then told them the first station would be the only one involving counting and would be Dora style. 100 squats were needed for the first round total. All pax began their exercises, station 1 did 10 squats, then would bear crawl to station 2 to begin doing whatever exercise that pax was doing, as soon as they reached station 2 that pax would bear crawl to station 3, and so on until we had rotated enough to complete 100 squats total for station 1.

Round 2 was 200 merkins with duck walk in between stations and all new exercises at each station.

Round 3 was 300 LBCs with lunge walks between stations and all new exercises at each station.

Shredder took over for about 10 minutes of combatives focusing on rooting, front kicks, side kicks, and firing down to improve power with wing chun strikes.

Mary:We closed with 4 minutes of an embrace the suck hold.

Announcements: VQ at GP on Saturday
T-Claps (Recognition): All pax that posted on another rainy Friday
Prayer: We all took a knee and I took us out

We kicked off St. Patrick’s Day with a Boom!

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Rolled into the Trot on this St. Patrick’s Day trying to sort out exactly what we were going to do today. After getting out and talking amongst the PAX I nearly forgot I had the Q when the time was near until Pots asked who had the Q.

 

FNG: None

Warm Up: Field Trip up to Wake Chapel Christian Church. BTW I have been going here all my life. If you are looking for a Church Family or want to visit, we would love to have you. Awesome Preacher who preached from the bible and the Word of God!! Circled up there for side straddle hops (21), Hillbillies & imperial walkers (21), Sir Fazio Arm Circles (21), Good Mornings (21)

The Workout: Counted off into 2 groups. Group 1 stayed at Pittsboro Street at the end of the cemetery doing AMRAP while Group 2 ran through the cemetery all the way to the other side of the church to the pedestrian drop off. (20) of each exercise and moseyed back up the stairs down the ramp back to group 1. Group 1 repeated every exercise done by group 2. We did a total of 4 circuits.

Monkey Humpers—Donkey Kicks

Low Slow Flutter—Merkins & Deep Squats

Nipplers—Shoulder Taps

The run was a little longer that I expected so we had to cut it short and hit the road. We moseyed across the street down Fayetteville Street. 1/3 of the way we stopped for lunges (3) and a push up. Rinsed and repeated. 1/2 way we stopped and 10 jump squats. Kidcracker and Breach were racing I think, and we all met at the American Flag in Varina. We then did dips, merkins, urkins and moseyed back to Possum Trot Parking Lot.

Mary: LBC (15), Homer to Marge (20), Chill Cut IC to (40) Have a Nice Day

Announcements: Jersey Mikes in Fuquay Has Teamed up with Military Men in Actions to raise Money for this Awesome organization. All proceeds got to them. March 31st. Come out and Show your support!!

T Claps: Fram for EC and He is back!!! Norm branched off a got some miles!

Prayer & Praise: Maggie Petterson neighbor of Roger Roger. Cousin of Roger Roger having health issues and a hard time. Crab legs, Bondo’s M having a procedure today. Pray that all goes well.

Bondo celebrating 35 years with his company and retiring June 30th! Congratulations! My son Will is celebrating his 21st Birthday today! God is Good!!

YHC took us out. It’s an Honor to be apart of F3!!

Crazy Corners at the Grave

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A nice warm morning by the graveside. YHC wound up getting more running in during the workout than originally planned. Know your dimensions at the site…it’s a long way around the community center!
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers, Sir Fazio’s F/R, all exercises IC x 12
The Workout: Mosey lap around the Community Center to map out the 4 corners to be used for the PAX today. 4 Corners followed. Each corner had an AMRAP exercise assigned, the timer would be 1 PAX running a full lap, before the group moved on to the next corner. We repeated this process for the following exercises: Hand Release Merkins, Squats, LBC’s, SSH, Alternate Lunges, WW2’s, Squat Jumps, Shoulder Taps, Hand Release-Release Merkins (PAX seemed to disapprove of this exercise…hmmm?).

After 4 corners, we ran around a slightly shorter 4 corners of the main lot 2x Indian Run style. We finally stopped at the pavillion for a series of AMRAP Dips, Step-Ups, and Irkins, this time the timer being PAX taking turns doing American Hammers IC x25.
Mary: Mostly built into workout, but we finished with Good Mornings x12.
Announcements: Beta Running/Ruck AO coming to Fuquay. Norm is giving it a go!!!
T-Claps (Recognition): Cancun for coming in hot since starting last Friday…think the guy has only taken 1 day off!
Prayer: Finkle is traveling to see parents in Florida…safety for him. YHC took us out. Honored to lead men!

Senior Moment: 7 Respects at GP – Welcome Slapstick

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FNGs: Yes – welcome Garrett Riley, F3 name “Slapstick”…FV native, went to UNC Wilmington, married, has 18 month old daughter, first concert James Taylor, played RW in hockey growing up, loves the Hurricanes…see pic attached
Warm Up:  Discussed F3 mission and welcoming statement with Slapstick.  Had Sprinkler hang with him throughout the workout.  20 SSH, 10 daisy pickers, 10 sir fazio arm circles (f/b), 10 seal claps, 10 o/h claps, 10 hillbillies. Two laps around the tennis courts picking up the six.  Norm departed needing to get some miles in promising to join us for Mary
The Workout:  10 PAX partnered up; five got rocks and met the other five at base of hill.  Found semi dry area and began with 50 rep rock exercises (total) including curls for the girls, rut-ro’s, tricep, squats, wonder bra, bus drivers…the PAX rotated after one PAX climbed the hill, did 5 reps on the guardrails (dips, irkins, dirkins…) and then came back down the hill.  Called an audible after slippery conditions caused a PAX to fall on his bottom….audible to hop  the guardrail, jog down sidewalk and drive – back to the bottom of the hill.  Lots of great effort.  Had PAX move slightly to the left under the light held plank until five PAX retrieved another rock for some core work.  From our six, we did nipplers, straight arm extensions, 6 inch with rock above our chest.  Rinse and repeat.  Discussed F3 CORE Principles.  More core work including slap rocks, toe taps, WW I sit-ups….returned rocks to pile.  Mosey to tennis courts.
Mary:  Norm came in hot and joined us for some yoga that included pigeon,  cobra, table, various arm/leg stretches….have a nice day.
Announcements:  Q school.  New AO Saturday’s at Fleming (beta) – run 5-6 miles or ruck 3 miles.  Stay tuned.  Discussed Q responsibilities.  Discussed ID tags – YHC offered up a $10 coupon to one PAX (Endo) to purchase a Road ID.
T-Claps (Recognition):  Price is Right for bringing out numerous FNGs over the last few weeks at PT.  great work!

Observation:  7/11 men who posted this morning were 50 years or older.  AWESOME SAUCE!  RESPECT!

Prayer:  Bob Barker has new changes taking place next week…prayers for safe/smooth rollout.  I asked Norm to take us out.  unspoken. Thank you Norm!

2nd F at Stick Boys (Motor boatin’, Norm and Dauber….Buttermilk sighting)….Congratulations on new job Motor boatin’!

Honored to lead.  Nice to be back out after being on IR.  -Dauber

 

 

Just cause it’s hazy don’t mean you can be lazy

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FNGs: NONE

PAX: @DoubleD, @Finkle, @Norm, @KITTY LITTR, @Gamecock
Warm Up: Mosey around park track, followed by a round of daisy pickers, good mornings, Frankensteins, Sir Fazio Arm Circles f/b
The Workout: Event 1 – Doras on the hill, with a partner we did 100 merkins, 200 LBCs, and 300 squats

Event 2 – took a nice jog up to the middle school to the brick wall to do some typewriting.  Started with 10 box jumps, then 20 leg ups (ten each leg), followed by 10 Irkins, and 10 dips.  Then we typewritered back down to the starting point with the same exercises.

Event 3 – In the middle school courtyard we did 10 counts in cadence chillcut planks followed by shoulder taps up the stairs.  At the top we did star jumps and shoulder tapped our way back down the stairs and R/R.
Mary: Each PAX went around the circle and called out an ab exercise.
Announcements: Possibly a new Saturday morning AO at Flemming Loop Park.  More details coming from @Martini and @Norm.
T-Claps (Recognition):
Prayer: @Finkle led the prayer time.  @Finkle’s cousin Brooke is recovering from pancreatitis and has type 2 diabetes.  Pray that he will follow diet plans.  @Double D’s mother-in-law has dementia and family is having difficult times with the situation.

Catch That Cheater!!!

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YHC doesn’t get out to the Trot enough. While running EC, it was just cool to run through downtown Varina… that’s right…. and see a few fellow PAX from the FV mob along the way. YHC wanted to bring a good routine that would encourage competition, good 1-liners, accountability, and some fun thrown in there.  I think we accomplished that, so let’s get to it!

FNG’s: nope
Warm Up: Warm up mosey around the lot followed by: Good Mornings x15, SSH x 35, and Sir Fazios, Imperial Walkers, And Hillbillies x 10-12.
The Workout: To the tennis courts for a 4 corners “as many rounds as possible” you vs. you challenge. The timer would be a PAX bearcrawling the length of all 4 courts and mosey return. Each corner consisted of a constant 4 exercises in reps of 5. At the end of the four corners and as a group, we would count our total rounds completed. Exercises on Court 1 were: Merkins, Squats, Mountain Climbers IC, and LBC IC. The group wound up with 53 total rounds completed.  On to Court 2…

Same routine, but different challenge. This was the us vs. us challenge. YHC threw down the challenge of completing more than 53 Roy F’s doing 4 slightly different exercises. Exercises this time we’re: wide grip merkins, squat jumps, burpees, American Hammers IC. Wouldn’t you know it… we had a draw…53 rounds again. Only a half penalty of 5 burpees was assessed.

The other challenge was the us vs. you challenge. Otherwise known as “Catch that Train”. 1 PAX would start out sprinting from am standing position while all other PAX did mountain climbers IC. The sprinting PAX could leave the start line whenever they wanted during the count.  The rest of the PAX had to catch him, or face a 5 rep penalty. If the sprinting PAX was caught, only he did the 5 rep penalty.  YHC got caught along with a few others, but some escaped, including POTS who just simply took off early and somehow out gunned us! Penalty exercises consisted of: burpees, SSH, Squats, Squat Jumps, Merkins, Diamond Merkins, And Shoulder Taps. Moseyed back over to the tennis courts for Mary.
Mary: Actually wound up finishing 20 cts. Of exercises YHC had intended on adding on to the competition, but that’s for a different Q. Exercises here were 20 counts of: hand-release  merkins, monkey humpers IC, plank jacks IC, and WW1’s. Followed by 22 counts of Dying Cockroach, H2M, LSF’s, And chill cut hold.
Announcements: Needmore Ruck plus cleanup this Sunday.  Also this Sunday, Q School at Womble. Norm is gathering a mud run team.  Check Slack. Sometimes in life, it can seem like us against the world, if we watch the media it can seem like us against us sometimes, but the biggest battle will always be you vs. you. Do you have the discipline, the heart, the accountability, and leadership to stand and accelerate when the chips are down? Sometimes we do… sometimes we don’t. But we make each other stronger in that battle through F3.
T-Claps (Recognition): Teachers Pet getting out to his 2nd Post and hitting it hard!
Prayer: A family in Sprinklers Church, Teachers Pet mom recovering from COVID. Military, first responders, and the unfortunate number of 22 former service men and women who take their lives each day… for purpose, peace, and a path.

First Dingers

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A much warmer, yet still misty morning at The Nest. YHC cooked up a much different routine that required far less running than the Q yesterday at Mutiny. We would be doing a pronounced upper and lower body attack during our workout today. I just needed to make sure the stage was clear for us to use the area down by the ballfields. As Gamecock and I passed on the EC run, YHC saw that we should be good to go. Good thing Sprinkler pulled in for the main event. The first routine of the day was inspired by him as he had previously shared a story about his first little league home run being hit at the field at the Nest. In addition, he shared that his 2.0 hit his first homer on the same field. Good story.

FNG’s: none
Warm Up: Windmills, Frankenstein’s, Moroccan Nightclubs, a squat hold series with overhead claps, seal claps, and more Moroccan Nightclubs, and Daisy Pickers.
The Workout: A short mosey over to the ball field for a baseball inspired stack up series. Each stack was followed by a 5, 10, 15, or 20 count per PAX of alternating Balls to the Fence or People’s Chair. We added an exercise each go around as noted below until the last round where we did all of them in order. Wound up with 7 rounds total.

SSH x5 IC (Single)

Merkins x10 (Double)

Fence Squats x15 (Triple)

Pickle Pounders x20 IC (Home run….of course)

Star Jumps x25 (2-Run Shot)

WW2’s x30 (3-Run Homer)

Diamond Merkins x35 (The Grand Slam)

Another short mosey back up to the parking lot for a suicide series that included a bear crawl, reps of squat jumps, lunge walk return. We did this across each of 8 parking lines, each line was a rep count (ie. 8th line = 8 squat jumps). We blew it out at the end with Monkey Humpers x10 IC, Shoulder Taps x25 IC, and Merkins x25.

Mary: American Hammers x20 IC, LBC’s x25 IC, LSF’s x20 IC, Hand Release Merkins x 25, Freddie Mercury x20 IC, Dying Cockroach x25 IC. Have a nice day!!!
Announcements: Hilltop Needmore Ruck followed by roadside cleanup this Sunday! Q School this Sunday, 3 PM, Womble.
T-Claps (Recognition): Martini was grateful a couple HS PAX as well as a few irregulars joined today at the Nest.
Prayer: PAX who are hurt, sick, injured. Finkle has got a heavy week at work. Sprinkler took us out.

Good Luck Finding a Rock

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A nasty morning for a workout. But this is what we do for ourselves and each other. Caught up with Dauber at Red October for the warm-ups and Mary before heading out on our own adventures.

FNG’s: no sir.
Warm Up: SSH x 30, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Daisy Pickers, Imperial Walkers, Hillbillies all IC x 10.
The Workout: Moseyed over to the bottom of the circle to find a rock for the upcoming routine YHC had chosen. This was to no avail as the rock pile and most of the surrounding grounds of Mutiny were simply underwater or waterlogged. This would cause a change in expected course throughout the workout. YHC eliminated a bear crawl routine toward the end because it was just too muddy and rocks…we just wouldn’t be using those during the 11’s I had planned.

We split up into twos and completed some Meet Me in the Middle 11’s around the horseshoe in the parking lot. Each end of the horseshoe had the PAX completing either 5 burpees or 5 Mountain Climbers IC before running back and meeting in the middle for the 11’s part. The 11’s consisted of standard merkins and jump squats. Each time we met in the middle we would switch directions to run to the other end. We all got a fair amount of running in.

Next up with YHC’s bear crawl idea off the table for today, the PAX completed 3 rounds of 20 reps each, step-ups, irkins, and dips. The group headed over to the wall for a 20 ct. per PAX People’s Chair, followed by a 40 ct. Prisoner squats.
Mary: Dauber led Mary. 2o ct. IC LBC’s, various static stretches, and finishing with 20 ct. Box Cutters.
Announcements: F3 TedTalk tomorrow night regarding crucial conversations. Needmore Ruck will add on roadside and parks cleanup after the ruck Sunday. Show up to give back. Q School, next Sunday the 21st at 3:00 at Womble.
T-Claps (Recognition): Beating the fartsack even after looking out the window.
Prayer: Kids going back to school today including Norm’s daughter for the first time since last March! Norm took us out. Honored to lead and glad to have a few strong PAX out there with me.

Hills and Yurpees

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FNGs: @Teachers Pet, @Yodeler, @McRib

PAX: @Norm, @Fedex, @Breach, @Double D, @Price is Right, @Endo, @Sprinkler, @Finkle
Warm Up: Mosey around the tennis courts, followed by a 10 count of Good Mornings, Daisy Pickers, 20 SSH, 10 counts of quad stretches each leg and cross leg toe touches to get the legs loose.  Ended with 10 count cadence of Sir Fazio Arm circles F/B.
The Workout:

Event 1:  Hill Climbers – we split into 2 groups and group at the bottom of the hill did Mountain Climbers, Monkey Humpers, and Marionettes while the other group hiked up the hill as fast as they could to do a circuit of Dips, Irkins, and Squats starting with 10, 15, then 20 each time around.

To catch are breath we went on an Indian Run around the courts to lead us into the second event.

Event 2: Tennis court fun – at the tennis courts we circled up to do a round of exercises with dancing bears (plank with right hand up and left leg up then switch), alternating shoulder taps in cadence, followed by Yurpees (merkin clap and two tuck jumps).  We started at 3 of each exercise and added one each time we completed the round.  We got up to 6 and modified to go back down 5, 4, and 3.  Very nasty stuff those Yurpees!

Mary: Not So Lazy Boys, Box Cutters, ABCs, Boat Canoes, Outlaws all in a to count.
Announcements: Ruck this Saturday being led by @Norm.  Another ruck on the 21st followed by roadside trash pick up.
T-Claps (Recognition): To our FNGs for hanging in there.  Also, for FNG Teachers Pet who did EC with @Breach his first day out to F3.
Prayer: @Fedex’s cousin passed suddenly, so prayer for his family, also @Teachers Pet’s mom is recovering from COVID, prayers for our nation and families.  @Finkle took us out.

Wheel Racing at Mutiny this morning

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Arrived this crisp cold morning to set up all kinds of toys for the main event. Yesterday at the Ruck Pots joked and said “what are we going to do at Mutiny in the morning
.since you have the Q
wheelchair racing. So I kind of took that theme and ran with it this morning.

FNG: None

Warm Up: Moseyed around the track. Circled up for side straddle hop, imperial walkers, hillbillies, seal claps, overhead claps and some stretches. No takers for Red October so LED joined our group. After Norm arrived a little late we did 5 Burpees in his Honor. LED wishes he had Red Octobered by himself!!!

The Workout: THANG 1: YHC arrived early with all kinds of toys. Set up 4 tires and paired up & cones were set up with exercises of 5 on each. Paired PAX had to roll tires to exercise cone, once exercise was completed you advanced to the next cone. After completing the last cone roll tire and run around circle. Reverse the order all the way back to start line. There was some no driving PAX this morning with the tires rolls!!

 

1st– Merkins

2nd Burpees

3rd Carolina Dry Docks

4th Squats

5th Lunges 5 each leg

6th WW1

7th Star Jumps

Once we made it back to the start line PAX was instructed to grab a coupon-tractor weights, Rocks, Railroad Iron or Pots grabbed the Pallet. Curls for the girls, tricep extensions 20 count down to 5. Then we rinsed and repeated 3x.

THANG 2:

Pallet push with your partner while the other paired PAX was bench press with railroad iron, tire jump and throw, farmers carry with tractor weights. All PAX rotated until we completed where we started.

Mary: Low Slow Flutter, Homer-to-Marge, Pickle Pounders and stretched.

Announcements: February 22nd Ruck at Hilltop NeedMore Park followed by Road-Side Trash Clean Up. Mark your calendar boys
it’s bad this time. We need all the help we can get. Momas House Moving to new location even bigger and still looking for a headquarters office in Fuquay.

Prayer: Roger Rogers friend (cancer), Fedex cousin in the loss of a love one leaving behind three children. Co-worker of mine friend, in the loss of mom leaving behind 6 children, she was 36. Brain aneurysm.

YHC took us out. Thanks for playing my shenanigan’s this am.