FNGs:
Warm Up: GM, sir fozzy, imperial walkers, windmill, ssh
The Workout: 8 bell exercises. 45 sec work/15 sec rest. 5 rounds.
1 plank row, 2 kb snatch, 3 swings, 4 tricep extra, 5 CFG, 6 GP, 7 pull overs, 8 fig 8
rotating atlas stone workout throughout. 1 atlas stone carry, 5 burpees, and carry back. 2 atlas stone throw over the shoulder x5. Rinse and repeat
Mary: no time
Announcements: Carpex dads workout.
Prayer: PAX and family for safety and health
Exponential growth is a wonderful thing when you’re talking about money. It’s terrifying when it’s the spread of a disease. It’s even more terrifying when we can see what happens in other countries where people don’t take the threat seriously. Add on to that the fact that there’s a lag between infection & symptoms and a longer one until hospitalization is necessary….there’s a very real scenario that there are already too many people infected & who will need hospitalization in our communities to be adequately treated by our healthcare system, they just don’t know it yet.
Pikachu put out a solid post about living 3rd last night. Part of that, to me, is recognizing our leadership potential in the community and being examples for those around us in how to handle this disease. We can’t ask people to practice social distancing and then voluntarily spend time with 15-20 guys working out in close proximity — it undermines our credibility. To that end, my goal is to lower the size of workouts and lessen the chance we accidentally spread this throughout our Pax; I figure a good way to do this is just add more workouts.
Nutcracker will now be 5x/week — Mon-Fri. My hope is other neighborhoods / shield locks / circles will follow and start working out in smaller groups to lessen the potential spread from one of us to another.
This morning we met at 12 Oaks Clubhouse. We will meet at Oakview going forward.
FNGs: Nope
Warm Up: YHC led with some tennis lines, and other standard WU stuff and a call out for popcorn Q’ing.
The Workout:
Slide Rule:
– suicides in the lot; stop at every parking median and increase 5x Merkins. Got to 25 before we ran out of time.
3rd Cousin:
– Tennis Court work with lunges and bear crawls
– Irkins / Dirkins / Dips
– WWII
Da Business:
Mosey over to the hill, where we Squatted at the bottom, Sprinted up, and Monkey Humperd at the top (pretty sure our buddy’s Ring doorbell got a great show this morning)
Pigpen:
5 minutes of abs followed by suicides on the tennis court
Mary: Pullups & Static V-Sit
Announcements: Be safe, be aware of the community around you. Kids who rely on schools for food; spouses who rely on work as a reprieve from their families; small businesses who don’t have margin to sit on the economic sideline for months at a time.
T-Claps (Recognition): Thanks for responding to the call guys. It means a lot
Prayer: Lot of concern for aging parents this morning. It’s going to be a tough month or two.
Final Note: (no one will read this, I know): This is a unique opportunity. Many of us are #HIM who are pulled in dozens of directions; some of us use that as an excuse to be less invested in our families than we could be. For the next month, our worlds are going to be very small — hopefully we can take time to pour into that center part of the Concentrica, the people who need us the most. It’s time to be a leader and truly live 3rd.
Slide out
EC: Dawgpound, Dumbo*, Emeril, Lipstick*, Pablo*, Skidmark, UTI
* Lipstick never made it out of the parking lot but instead headed to try his seat on the throne. Pablo made it about 200 yards before he left for his turn to sit on the throne. YHC made it all the way across the street and to the top of the hill before turning back to take his seat on the throne. Lipstick did complete a full EC route and due to his shortened time, he took the EC route crown from 187. I did hear some mumble chatter during 2nd F at Panera Bread that this could be what we need to get 187 out of Planet Fitness and back into the gloom. Only time will tell.
All in – 4 traditional ECs, 1 crown inspired by a seat on the throne, 1 abbreviated EC and 1 PAX never made it out of the chitter! You know it’s going to be an epic day at this point! I’m unaware of there ever being a morning with this much activity in the trailer. Maybe this is why the grass is so green at Paradise City.
FNGs: Not today!
Warm Up: GM x 10, SSH x 30
The Workout: Indian run to the corner for squats and Fazzio Arm circles. PAX were not happy with the time on the corner and the mumble chatter started. Better start moving cause I’ve had a ROUGH weekend and don’t need this in my life!
Indian run resumes all the way to the cul de sac past the green way. PAX are instructed we will run the hill doing 10 star jumps on the slick bridge at the bottom and 10 Carolina dry docks at the top. Everyone got at least 6 trips up and down. Indian run back to the parking lot at Ting with a stop at the light again for the dookie squat hold (in honor of our EC triumph and because its fun to do dumb stuff at intersections).
Upon arrival back at Ting we made a trip up the ramp and around the Ting loop with a stop at the guardrail for 30 dips.
Mary: Dawgpound led us in some Yoga while Slide Rule attempted to hold his chit together (literally). After COT Slide Rule made the days fourth trip to the throne before joining us at Panera for coffee.
Announcements: Check the interwebs.
T-Claps (Recognition): All the PAX who swallowed the DRP and posted today.
Prayer: Those with struggles.
YHC took us out. It was an honor to lead you guys and I’ll try to do better next time!
I’m going to get straight to the point. No talking smack on those that didn’t make it. No talking smack on other AOs. As long as you took the plunge today and did a workout with your brothers you are good in my book.
FNGs: None have shown up. They must have gotten lost. I hope they are okay
Warm Up:
Jogged to the basketball hoop and circled up
30 Side Straddle Hops. I meant to only do 25 but I missed my exit.
5 Foot traces both directions both feet
5 Legs swings both directions both feet
Wring out the shoulders.
The Workout:
Jog to pickup the bricks. 2 bricks per pax.
Bear Crawl with your bricks across the field
Cusack to the basketball hoop and circle up
We stacked the bricks on top of each other. Then we got in a merkin position with one hand on the bricks. Did a merkin and the hand that was on the ground we did a shoulder tap. This will be referred to as Brick Merkin Taps
2 Rounds:
10 Brick Merkin Taps Right hand on bricks
10 Brick Merkin Taps Left hand on bricks
20 Goblet Presses
20 Exaggerated toe touches with the bricks in hand
We then airplane to the wall by the playground. Arm’s straight out to the side.
We all took a spot on the wall. Holding your bricks either out in front or close together depending on how you felt. Three pax went and did pull ups till fatigue. Once they completed they rejoined the wall and the next pax took their place. Once all pax completed the pull ups we moved to the flags.
1 Round: — Should have been 2 but I noticed I was running out of time
10 Fruity Pebbles — T merkin into I, with the bricks
5 Reverse to Forward Lunges Right leg with bricks overhead
5 Reverse to Forward Lunges Left leg with bricks overhead
20 Hello Dolly’s ‘I think that is what they are called’
Cusack to the bus drop off.
Pax got into two lines. Plank jacks until you get to the front of the line. Then once in the front boo boo bear crawl. Switch legs at the median. Run back to the line and continue the plank jacks.
Moved back to the flags
1 Round: — Should have been 2 but I noticed I was running out of time. Also dropped the Hello Dollys
10 Fruity Pebbles — T merkin into I, with the bricks
5 Reverse to Forward Lunges Right leg with bricks overhead
5 Reverse to Forward Lunges Left leg with bricks overhead
Airplane to the wall
We all took a spot on the wall. Holding your bricks either out in front or close together depending on how you felt. Three pax went and did pull ups till fatigue. Once they completed they rejoined the wall and the next pax took their place. Once all pax completed the pull ups we moved to the basketball hoop.
1 Round: — Should have been two and I dropped the toe taps
10 Brick Merkin Taps Right hand on bricks
10 Brick Merkin Taps Left hand on bricks
20 Goblet Presses
Return the bricks and jogged to the flags. I was going to wheel barrow the bricks back across the field but no time.
Circled up for Mary
Mary:
Bring sally up/Bring Sally down 6 inches to 45 degrees
Homer to Marge
Luges
Supermans
Announcements:
Long Ass ATT run this weekend
Thursday 2F at Lowe’s Food 2.50 pints
T-Claps (Recognition):
Prayer:
Forceps and his family.
Wallby and his family as he continues his journey.
Lipstick’s sister.
11 PAX & a Dog made the decision to get their Thursday started at TigerBlood. There are many options every day in SouthWake and it was great to see a good crowd ready to get after it today at TigerBlood…. No gimmicks, advanced marketing, or claims of a punishing beatdown to bring a great crowd out to TigerBlood. Potts was even firing back a butt beforehand in the parking lot… oh maybe that was just his breath in the cold air.
With not much time to spare and no disclaimer needed the Q had the PAX off for a quick mosey to the grass field in front of the elementary school to get things going.
FNGs: N/A
Warm Up:
Good Mornings X 15 IC
Daisy Pickers X 15 IC
IW X 20 IC
SSH X 20 IC
The Workout:
First UP a variation of Brokeback Merkins. The PAX partnered up. Each partnered was instructed to go in opposite directions around the circular dirt track. When they met partner 1 would box jump over their partner in a plank hold and back over until then did 5, switch and repeat so that partner 2 completed the box jumps. Both partners then started back around the track until they met again. When they met next 4 jumps each were completed. This was continued until they got down to 1. After completing the Box jump, plank holds it was time for round two. Round two was Brokeback merkins starting at five and continuing going down to 1. Once all PAX completed the rounds everyone met under the walkway leading to the school for a series of ab exercises.
A quick Indian Run was formed bringing the PAX around the side of elementary school and then behind the school. Next up, 11’s. Partner one did 1 merkin and then plank hold while partner two did 10 pull ups. This continued until everyone got to 10 merkins and 1 pull up.
Another quick Indian Run was formed bringing the PAX between the school to the dumpster wall for a series of wall exercises. Partner one on the wall for 20 count IC of the below exercises while the other group of partners did squats. Rinse and repeat.
*during round one a very nice custodian pulled in to the lot and she almost joined in our fun.
Mary:
Announcements:
Frosty Clown CSAUP on Saturday, f3 xmass party the following Saturday, stay tuned for annual ATT long ass run details in February.
T-Claps (Recognition): Poop Eater went strong and just shows up, never complaining! Great dog.
Prayer:
Continued prayers for Quiver, Wallaby, and those in need this of our prayers.
Always and honor to lead. Great push by all even poop eater!
Since August, YHC has been putting in 20-30 hours a week studying for my Certified Professional Planning exam. Thankfully, yesterday I successfully passed. That means today’s workout was a celebration of studying and finally passing!
No FNG and Da Business looked cold, so we got started a few seconds early.
FNGs: Nope
Warm Up: Quick lap around the lot, SSH, Mountain Climbers to the get the blood flowing
The Workout:
At First, Studying Seems Insurmountable: Bear crawl the length of the lot to remember that even large tasks can be taken down one step at a time
Studying Is Lonely: Long days and nights with just a book. Partner carry around the lot to remember life is better as a shared endeavor
Sometimes it’s one step forward, two steps back: Wheelbarrow suicides on the painted lines, with increasing merkins (1 line; 1 merkin; backwards; 2 lines; 2 merkins; backwards) up to 5 lines / 5 merkins. This sucked, don’t do this
Feels like going in a circle: I was informed Da Business doesn’t like the non-PC-named “Indian Run”. So we Warren Walked to the track for modified Bombs. 5 burpees, 10 merkins, 15 squats, 20 WWII, adding an exercise at each corner. Repeat in reverse (running and counting backwards)
And sometimes it’s like standing still: Head to the playground for chin-up holds while the other group does Merkin / WWII / Blue Devil Timers
But it’s all fun and games when it’s over: Warren Walk to the overhang, then “Floor is Lava” bunny hop on the Tiger Paws to the end
Mary: Random assortment of fun, ending with the Russian Twist Trump Truth
Announcements: Frosty CSAUP, #2ndF at Whole Foods after work today, #2f2f at Drive Shack tomorrow, Christmas Party at Peak Week Midget’s House
T-Claps (Recognition): Thanks for coming out. That was a fun one. Blue Hen made his first appearance this month, and he was glad he did
Prayer: BABIES! (Pigpen / Warbucks / YHC)
Saw an open space on the Q sheet for Nutcracker, so I grabbed it, it is a great place to work out with many options. We had 12 total once we got started.
FNGs: None
EC: Flanigan
Warm Up: Mosey To playground, 15 SSH, 15 Imperial Walkers, 15 Hillbillys, 10 Sir Fazio forward and backward, 10 Merkins
The Workout:
Thang 1: 11’s on the hill, find a partner, stay with partner, split the pax, half start at the top, half at the bottom.
First Round: Star Jumps and LBC
Second Round: Squats and Wide Grip Merkins
Thang 2: Diego 123 Grap a Rock (Probably should have been a little more specific about rock size… 🙂 )
100 Triceps extensions
200 Genuine’s (Hold Squat and Do a Chest Press)
300 Curls For Girls
Did some arm stretches and Michael Phelps after all the Curls, and head to the flag for mary.
Mary: 15 Homer to Marge, 15 Freddy Mercury, 15 American Hammers, 15 Dying Coachroach, Have a Nice day
Announcements: South Wake Picnic Oct 12th
Prayer: Pigpen and his M on the impending arrival of their Child going into Rex tomorrow, YHC with 2 on-site interviews at the same company today, Burgaw and other NC communities still recovering from last years hurricanes.
COT:
Count-a-rama: 12
Name-a-rama: 8 Meh 2 Respect, 1 Hate
TClaps: Breech for Breathtaker, again.
NMS: As always my days are always better when they start with F3. The Q Sheet is pretty empty, so now is the time to step up and grab a spot, I and many others will help or co-q with you if you want to do your VQ or if you have not Q’d in a while.
Really bad COT Video…
FNGs: N/A
Warm Up: Standard things. SSH, Imperial Squat Walkers. Fazios. A little jog.
Then we did the “Fast Feet Burpee Dash”:
– Hit each parking divider 3x with fast feet
– Burpee between
– Race your partner to the end of the lot
The Workout: Da Business’ Trip to Vegas (Or, as I put it, 5 Stations of Suck)
Partner up with someone of equal fitness who will push you. Pick a station, any station, and rotate through the “fun”
Station 1:
10x Burp-Ups (1 burpee + 1 pull up)
Station 2:
Run up the hill backwards.
5x star jumps at top
5x blue devils at bottom
Repeat 3x, then move on
Station 3:
10x Irkins / Derkins / Dips
Station 4:
BTTW Crawl toward parking lot (20m?)
Station 5:
Burpee Broad Jump to entrance
Bear crawl back (50 yd?)
Repeat-O The Circuit 3 Times!
Mary:
It happened. Normal stuffs
Announcements: Let’s party in style. Sign up for that there picnic
T-Claps (Recognition): Props to UTI for following through with BT auction and showing up!
Prayer: Bernie, Norm.
Especially Bernie. Bro, we’re here for ya.
EC: Norm, Slide Rule, Pigpen
FNGs: Nope
Warm Up:
Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.
SSH X 20
Fazio F/B X 10
Daisy Pickers X 10
GoodMornings X 10
The Workout:
PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.
Group 1: Pullups AMRAP
Group 2: BTTW
Group 3: Merkins AMRAP
Group 4: Sprints up the hill x 4
Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.
Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!
5 burpees OYO before moseying back to starting position for Mary
Mary:
Circled up and went around with each PAX naming a different ab exercise.
Announcements:
9/11 stair climb
T-Claps (Recognition):
Prayer:
Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken
EC: Warbucks, Slide Rule, Dawgpound, Buford. Blue Hen tried real hard, but there was no one at the circle, so he was compelled to drive
FNGs: no sir
The pax were promised a low/no running workout. YHC had an idea, and wasn’t sure it was going to work.
Warm Up: No lap, straight into side straddle hops.
The pax were asked: What is the mission of F3? When Warbucks correctly answered, 5 burpees OYO
Next, Fazio arm circles. The Pax were asked: What are the 5 core principles? Dawgpound came up with them, and we did 5 burpees OYO
Then we did the Bobby Hurley, Blue Devil, Devil Burpee progression that is guaranteed to spike a heart rate, even without miles.
The Workout:
Mary:
Plank hold and repeat the Mission & Core (get it, core?) principles. So very much harder than squat hold
Circle of 5 counts. Highlight was 3rd Cousins idea to some kind of crazy turkish get up from the kneeling position on asphalt. Apparently Warbucks taught it to him.
Announcements:
YHC took some time at the end to focus on why we do what we do. It’s just just for Selfish Accountability. Getting faster (not today!) stronger, leaner are all great things. But our mission is to lead our community as men. Let’s consider that goal more often and think about ways we can move in that direction.
T-Claps (Recognition): Today sucked. Props to all y’all who pushed through. There was a lot of sweat, but no complaining (other than the only core principle everyone remembered was “Led by someone who clearly doesn’t have any training”).
Prayer:
We closed with a ball-of-man COT. One core principle is that we end every workout with a COT. What is so important about that that it needs to be held at the end and that it’s core to our mission? We contemplated that and shared. You literally had to be there, because that’s part of what it means.
Thanks for indulging me today, guys. I’d say it was fun, but I’d be lying. Was definitely glad I did it with y’all, though.