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Week of the Midge Day 2

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EC: Emeril, M4L, Yellow Card, Cowboy, Buford, Dawgpound, Brony, Blue Hen, Flanigan, Moby, Peak Weak

FNGs: None
Warm Up:
Everyone picked up new bricks and ran to the basketball courts to circle up.  All exercises where done with the bricks.   The new bricks are brought to you by Midget 4 Life.

Fazio Arm Circles Forward and Backwards
Hands overhead and did circles  — I don’t know the official name
Simbas
Good Morning
Merkins

The Workout:

Jogged to the track for as folks count off by fours.  Even number went one direction odd numbers went the other.  We ran with our bricks until we meet a fellow pax.  Then we did 10 Partner Merkins.  We repeated this two times.

Next up where trips across the fields
Bear Crawl with the Bricks
Bunny Hop with the Bricks
WheelBarrow with the Bricks
Lunge Walk with One Brick

Next everyone lined up shoulder to shoulder.  The guy at the end of the line did a bear crawl to the front.  Everyone did curls with the Bricks.  Then we shifted down one spot.  Ever other shift we did the exercises with air.  After everyone Bear Crawled we did Crab walks and Wonder Bras

Mary:

Circled up at the Basketball Courts for the following:
Carolina Dry Docks
Hammers
Pickle Pounders

Announcements: Nadda
T-Claps (Recognition):  12 Oaks Representing
Prayer:

Moby’s Sister in Law recovering from surgery
Emeril’s dad recovering

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

Not Much Talk But A Lot Of Sweat!

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FNGs:NONE

EC:Aquaman, Dahmer, Katniss
Warm Up:1 lap around soccer field with a stop at the halfway point for some SSH X 15 and Daisy Pickers X 10. Continue back to tennis courts for some Fazio Arm circles 10 fwrd 10 reverse, into seal claps X10 and overhead claps X10
The Workout:Partner catch me if you can around soccer fields. 1st time around person in back does 15 high knees then catches partner. 2nd time around was 5 merkins and 3rd time around was 3 burpees. We then picked up the 6 and indian run to bottom of ramp at the pit. 7’s was the game! Burpees at bottom and merkins at top starting with 1 burpee and 6 merkins. YHC instructed PAX to run 90%-100% up the ramp and easy down. Once completed we took a mosey around the soccer field together to cool down arriving at the tennis court for mary.
Mary:We began with some shoulder taps IC led by Shamwow while YHC retrieved his phone. Once YHC returned we quickly transitioned into a 20ct of WWII’s then 20 LBC’s IC. Flip over to Pickel Pounders 20ct IC and into plank hold for a 10ct from each person (threw in some right arm and left arm up during the plank hold) ending with YHC. We finished with some downward dog, runners pose and pigeon pose to say thank you to our lower bodies for bringing us through 3+ miles!
Announcements:1776 workout
T-Claps (Recognition):
Prayer:YHC took us out. Travels for everyone, Katniss family member, People suffering with PTSD during this holiday! Loud noise is a big thing to some that have had to deal with the real thing. Be Aware Please!

Whole Lot of EC

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10 HIM’s for EC

FNGs:  Kotter –Boot Scoot
Warm Up: Mosey

25 x SSH

15 x Windmill

Sir Fascio Arm circles 10 forward 10 Reverse

10 x Good Morning

The Workout:

2 Lines

Line 1 has rocks and the guy at front of line called out an exercise to do in 10 count cadence

Line 2 (no rocks) guy at front of that line called out core exercise to do in cadence with line 1’s call

Line 1 leader to bear crawl to back of line 2

Line to leader to crabwalk to back of line 1
Mary:

Catalina wine mixer x 10

Windshield wipers x 10

Captain Thor x 10
Announcements: 4th of July convergence. Details on slack
T-Claps (Recognition):
Prayer:

Father of 8 that passed away

Crablegs

Those traveling

18 car Choo Choo

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FNGs: Not today

18 HIMs showed up to witness what fat, slow and weak Q looks like 

WarmUp:

20 Fozzie Arm Circles, 15 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 mountain climbers.

The Workout

Jog around downtown block and then down to the rockpile.

While selecting a weapon of fitness, YHC learned he needs to be more clear on what the intent will be:

Although most were of respectable size, I had to question a few HIMs on their choice of rock dimensions (must of assumed we would be making caveman jewelry). 

Rotate around rocks between sets (not necessarily in this exact order).

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists

Leave rocks in the circle and jog a lap around the library and back

  • 2 sets of Rock Press
  • 2 sets of Windshield Wipers
  • 10 Rockies
  • 10 WWIIs
  • 10 Boat Canoes

2nd lap around the library

  • 20 Rock Squats
  • 20 Rock Lunges
  • 10 Star Jumps (187 considered doing these with his rock but then reconsidered)
  • 20 Plank Jacks
  • 20 High Knees
  • 10 Split Jacks

3rd lap around the library

  • 20  Merkins
  • 20 ct Chillcut Planks
  • 20 Freddie Mercuries
  • 20 H2Ms (10 standard, 5 single leg)
  • 20ct 6 inches
  • 20ct Supermans

4th lap around the library

Cusak rocks back to pile and circle up for COT

Announcements:  July 4th 1776 Convergence,  Megan Smiles Charity Event (July 20th & 22nd)- F3 SW made a commitment to support this event.  Wiggly & Slide Rule need a head count this week (Goal is to raise $2,500 which will pay for 1 child to get their smile).

Prayer Requests:  187’s friend Tom passed away leaving 8 kids behind. Prayers for his family and friends. Prayers for Dauber’s interviews. Prayers for healing: CrabLegs and Shredder.

YHC took us out.

R4TJ BB

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EC: Pre-EC included 2.5 miles performed by YHC, Post-EC involved Yogurt’s patented 8-min abs Ting hill repeats which he performed solo.

FNGs: uh uh… nope…

Warm Up:  Frankensteins, Daisy Pickers, Butt Kickers, and High Knees

The Workout:  Synchronize watches… and… GO!  PAX of 13 charged towards their hill laden destiny on the BROKED course.  We liked it so much last week, we just had to do it again.  These 13 brave HIM decided to make their legs hurt on purpose in the name of getting stronger- they got 4.9 miles for their efforts today.  The call out to the BRR crew yielded Sir DawgPound, Aquaman, ShamWow!, Blue Hen, Dumbo, and YHC

Mary: had a little lamb… little lamb… little lamb…

Announcements:

  • New AO that hasn’t been named will commence next Wednesday at Womble.  Check Slack and see Aquaman/Doc
    • Please note their is a superior alternative AO to this TBD AO and the Trot…  please see R4TJ 😀
  • Ultimate Frisbee at Tiger Blood this week.
  • YHC has your Q at Dad’s workout this weekend.  I hope you enjoy Kickball… specially modified kickball of course 😉
    • Anyone running an obstacle course or missing the Dads workout should still shoot for 2nd F at Dunkin’ if the time lines up.
  • Paradise City will be hosting a quarterly fitness test (stolen from Carpex) – see DawgPound for details and to make sure you show up for the right day if you are interested in tracking your progress moving forward.
  • An informal running option will commence in 12 Oaks on Fridays at 5am – Bring on them hills!!!

T-Claps (Recognition):  Great work out there this morning guys.  Crossway is no joke and the humidity doesn’t make it any easier.

Prayer: ShamWow! took us out.  Way to lead!

R4TJ – gobble, gobble, gobble, gobble, gobble, gobble, gobble…. GOBBLE

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FNGs: Welcome Face Plant!  He is one of the 12 Oaks gang and a semi-recent resident to Holly Springs and NC at large.  He and his family spend their downtime skiing in either the waters of Florida or on the slopes in the mountains.  The PAX struggled in the naming process this morning, as typical the turkey left them pretty lethargic (all that tryptophan?) so we zeroed in on his favorite activities and envisioned a face plant and so he was named.

Warm Up: At about 10 minutes to start time, Cowboy, Maybelline and YHC stood alone at R4TJ as we watched Lipstick quickly exit his truck for the john.  Shortly after, Lipsick exited and began running laps around the parking lot… strange but not unusual.  We shrugged and considered the allure of the LED beatdown at Possum Trot, “this is probably it..??” we thought.  Within a few minutes or so, Nemo and Yogurt arrived on the scene.  Good!  More running buddies 🙂  Bad!  Yogurt hill repeats 🙁  JK Yogurt JK.  Within a minute of start an SUV came barreling in.  To our surprise…  A 12 Oaks clown car complete with an FNG.  As Kitty would say… Let’s GO!

So… stretching is apparently bad or has no advantages…  So… we like… jogged together around the parking lot and stuff…  PAX were encouraged to butt kick, high knee, or really do anything that made them feel like they were ready to run.

The Workout:  The Turkey!!!  A 5+ mile route that makes the rough shape of a turkey on the Strava map.  She’s a big ole bird and she gets a little angry when you approach from the back side (Crossway).  No surprise, the 12 F3 PAX had little trouble running this turkey down.

Mary:  Thy name is Yogurt – Yogurt’s Ting Hill Repeats – Guaranteed to make you faster, stronger, and a better human being!  Cowboy, Nemo, Yogurt, Boy George, Lipstick and YHC were present.(note the 12 Oaks Clown Car didn’t stick around… I kid, I kid)

Announcements:  Tryptophan really did a number on these guys today…  Silence

T-Claps (Recognition): ZZZZZZZZZZzzzzzzzzzzzzz….

Prayer:  Yep, tryptophan again…  YHC took us out.

Brick Barrow 2

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It was absolutely awesome getting to do my very first F3 workout again.  Even though I had breath taker it was still a pleasure to see how far I’ve come.  Thank you all for coming out for my 2 year anniversary workout.  I couldn’t ask for a better group of men that supported me in my F3 journey.  The accountability and fellowship matter, so much to me.   Without F3 I would probably be posting 3 times a week at a gym somewhere.  Making no real progress in life nor fitness.  I am truly grateful for every pax in South Wake.

EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan

FNGs: AAA — How we got here.  He looked like former Atlanta Braves Pitcher John Rocker.  At least this is according to Flanigan.  I guess Mr. Rocker had batteries thrown at him.  So AAA.

Warm Up:

Run by the road and end up at the place where we keep the bricks.  Each PAX grabbed two bricks.  We didn’t put the bricks down until the end of the workout.

Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers

The Workout:

Partner up.  Each partner ran in a different direction around the loop in front of the school.  When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps.  This means tap right shoulder, tap left shoulder, merkin.  That was one rep.  I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.

After the Broke Back Merkins we jogged to the soccer field.  No one partner dropped his bricks so he can hold his partners feet.  We brick barrow across and back from the soccer field.  There was some beautiful picking up the six here.

Once everyone made it back we ran to the side of the school.  Next up was Moby’s favorite Jack Webs.  1 to 3 ratio.  We went up to 10 and 30.  I think my first workout I did very few at this point.  It was nice seeing what F3 has done for me from a fitness point of view.

Mary:

We jogged to the gate where we return the bricks, but we held on to them for a moment longer.

Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day

Announcements:

See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.

T-Claps (Recognition):
Prayer:

Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad

Conversion Sprints

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Did you know that there are 2.54321359219 centimeters in each inch?  Just ask Skidmark.  Precision is very important to him.

FNGs: Nope
Warm Up: SSH, Daisy Picker, Hillbilly, take a lap together around the normal Paradise City loop
The Workout:

YHC and his trusty sidekick Cowboy put out cones just before the workout.  They were roughly spaced at:
40, 100, 200, 300 yards.  Much time and effort was spent discussing the merits of these distances vs. meter distances.  Again, ask Skid Mark.

The PAX were instructed to sprint hard to the cones, recover across the parking lot, then sprint back to the stop sign.  After going 300, go a full lap around the lot (1/2 mile).  Then, repeat in descending order.

Mary: Yeah right
Announcements: 2nd F with Carpex this Friday
T-Claps (Recognition): Props to Blue Hen.  After realizing the time was going to be an issue, YHC instructed everyone to cut off the second full lap and save themselves a half mile.  Blue Hen’s fax got lost and he plugged along.  Well done sir.
Prayer: Abbreviated, but we all know Crab Legs, Shredder, and many others need our prayers.

 

Be more than a Fitness Fraternity.

 

Pace Mountain!

 

The Route

Fresh Blood

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EC: Aquaman, 187
Warm Up: Mosey to the backlot by softball diamond.  SSH x50, Daisy Pickers x12, Sir FAC x10, reverse x10 and overhead clap x15, Demonstration of the Ski Burpee (aka J-Lo Burpee)  5OYO + 5OYO for UTI being late.
The Workout: Mosey over to Elementary side and stopped along way for BTW x15 with Shoulder Taps.  Mosey to back road by playground and partnered up.  Partner 1 crabwalked to playground and did pull ups x10. Partner 2 stayed back and SSH. (switch and repeat)  On second go round Partner 1 bearcrawled to playground and did pull ups x10. Partner 2 held plank.  (switch and repeat)  Next we mosey to the far lot and partner wheelbarrows 7 spots at a time.  Once we both did 7 spots we did 5 Ski Burpees and continued to wheelbarrow until end of lot.  We repeated this twice for the full length of the lot.  Next we mosey back to the BTW location and partner 1 BTW x15 count while partner 2 Al Gore (switch and repeat), Round 2 BTW right arm up, left arm up, regular, while partner 2 Al Gore (switch and repeat, Round 3 all PAX BTW x20 Shoulder Taps.
Mary: Nipplers x15, Mountain Climbers x15, Peter Parkers x10, LSF x10, 6 inches and 45 x10, Homer to Marge x15, Pickle Pounders x20
Announcements: Dad’s camp, Fill the Q Sheet up or you will have to continue to listen to my country cadence!
T-Claps (Recognition): All Pax for getting out of bed this morning
Prayer: Aquaman’s friend Jennifer battling cancer, Moby’s father Tom and his road to recovery, UNCC shooting, Crablegs