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Birthday Q 2/10

/in /QIC:
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FNGs:

None today – tried for the guy at the track but he didn’t bite
Warm Up:

Get all the weights over the fence to the track

SSH x31 IC while we waited for Lipstick

Spinal Rotation, Sir Fazio forward/backward, Daisy Pickers x10 IC
The Workout:

Bells at the start, maces at 100m – we did 4 corners with 4 different exercises. We ran the straightaway “hard” (quotes because there was some sandbagging) after the 1st and 3rd exercises and the turns easy (no quotes needed on that one) after the 2nd and 4th.

We went through each set of 4 exercises 2 times at 10 reps each – the sets were:

Kettlebell swings
Death march
Burpees
Homer to Marge

Snatch
10 to 2
Star jump
Low slow flutter

Turkish get ups
360s
Absolution
Crab cakes

Mary:

LBCs x31 IC
Announcements:

New format for caveman. It was a hit.

Picnic June 26th. Dawgpound to repost – sign up.

Prayer:

Emeril’s friend with cancer.

Ultimate at Thunder

/in /QIC:
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FNGs: Welcome Snoopy and Hertz!

Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.

The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.

Mary: Not  today

Announcements: Check slack and FB.

T-Claps (Recognition):

Prayer: Unspoken.

YHC took us out.

Birthday Q 1/10

/in /QIC:
PAX: , , , , , ,

FNGs:

None today
Warm Up:

Mosey towards the EC route, stopping half way up Sportsmanship for SSH x21 IC

Mosey to the end of the park exit and stop for Sir Fazio Arm Circles x10 IC forward and backward

Mosey across the street and line up for an indian run
The Workout:

Indian run up to Millpass, stopping for Daisy Pickers x10 IC

Mosey to the bottom of Millpass hill then jailbreak to the top for the Strava segment (congrats to 187 on taking the segment!)

Indian run down to the greenway trail off Crossway for the main event – 10x burpees at Crossway, 21x of an exercise at the Veteran’s Monument (merkins, squats, star jumps, turkish getups, LBCs).

We took a moment of silence in observance of Memorial Day

Indian run back to Ting Park through Windcrest and Main street, stopping at the Windcrest pool for 21x LBCs IC

When we got into Ting we went to the bottom of the ramp. Low plank hold into a full sprint to the top of the ramp.

Mosey back to the cars for CoT – Mary was absent today
Announcements:

Memorial Day Murph at 0800

New Tiger Blood location and format – see Slack

2021 Fritter challenge coming in a few weeks – see Slack for details
T-Claps (Recognition):

187 for beating me up Millpass (jerk)

Woody for being on day 12 of a streak to start his F3 career
Prayer:

Emeril’s friend with a recent cancer diagnosis

Praise for YHC and M going under contract for a house

YHC took us out

Fun and Games

/in /QIC:
PAX: , , , , , , ,

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! 🇺🇸

Ravishing Rick Rude… He was a wrestler… He is dead… No more questions

/in /QIC:
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EC: Pikachu, Dawgpound, UTI, Lipstick, Katniss, Dahmer
FNGs: Nope
Warm Up:

Circle Up
Bounce
Foot trace
Hinge
Hips In a Barrel
Spinal Twist
Neck Stretch

The Workout:

Everyone lined up for one Indian run. We always turned right. At all cuddle sacs we did the following.

10 Merkins
10 Squats
10 LBCs

Mary:

Punch of stretching. It felt good.

Announcements:
T-Claps (Recognition):
Prayer:

A Good Artist Copies, A Great Artist Steals

/in /QIC:
PAX: , , , , , , , , , , ,

FNGs:

None today
Warm Up:

Warmed up w/Mutiny – SSH, Good Morning, Daisy Pickers, Sir Fazios courtesy of Martini
The Workout:

Shamelessly borrowed from a Skidmark Q at Ivan. For each set of exercises YHC went through a quick progression going over form. Pax then went through the set and ran a loop around the nearest parking lot island, noting what order they finished in. They then competed with their nearest partner with the “winner” adding 1x burpee or 1x turkish getup to try and even the field.

Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings

Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Press (two hands)
20 Squats

We went through each grouping 3 total times

Mary:
Moseyed to the tennis courts for 20x Low Slow Flutter and LBCs

Mutiny pax joined us and we also stole M4Life’s Q from the recent JocoGa CSAUP – we played B-Sides (aka Bring Sally Up) with pax in plank hold going from chill cut to regular and back as told to bring sally up/down.
Announcements:
Breach offering up $10 per pax wearing red on Friday, doubled if >75% participate. Funds go to Travis Manion foundation.
T-Claps (Recognition):
Woody – brand new to F3 and is on a roll!
Prayer:
YHC took us out

1 Fire Alarm, 2 Kettle Bells, 5 Maces, and 6 Pax

/in /QIC:
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EC: Pikachu, Deadbolt, Shredder

FNGs:

None

Warm Up:

  • Ran a Lap around the parking lot
  • OYO Burpees x 5
  • SSH IC x 20
  • Good Morning IC x 10
  • Daisy Pickers IC x 10
  • Fozzio Arm Circles IC x 10 FWD and IC X 10 REV
  • Seal Claps IC x 10
  • Overhead Claps IC x 10

The Workout:

Time Keeper: Farmers Carry with 50lb Kettle Bell in each hand, Remaining PAX switch exercise every time a PAX completes a lap around the traffic circle

  • Exercise 1: Offset Curl
  • Exercise 2: Offset Row
  • Exercise 3: Offset Shoulder Press
  • Exercise 4: Reverse Lunge
  • Exercise 5: Switch Squat
  • Exercise 6: Ab row

We did this for 4.5 cycles through the exercise list.  During the first round of exercises the Holy Ridge Middle School Fire alarm went off, and had us all hopeful that Caveman doesn’t get evicted.

Mary:

Completed 2 rounds of random Ab Exercises called by PAX

Announcements:

  • Brandon will be getting his new chair delivered this Friday and Lipsync will be taking him to BlackDog on Friday at 5:30 PM.  Would be great for as many PAX as possible to make it out there.
  • Memorial Day Murph on 31-May, consider donating money to First Aid Kits for HSPD

Prayer/Praise:

  • Deadbolt’s daughter is turning 23.  Congrats to her and the Deadbolt family.

Deuce VQ

/in /QIC:
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No Warm Up: no warm up hot the trails rucking
The Workout:ruck blue and yellow trail.
Mary:none
Announcements:May 29th 8am volunteer opportunity helping with yard and house work. See M4life for details. Friday wear Red. Breach and M4L to donate money for each pax that wears red. HS food cupboard delivery
T-Claps (Recognition): pax hitting the csaup.  Good work.
Prayer:sprinklers family and mother

It looked good on paper

/in , /QIC:
PAX: , , , , , , , , ,

Warm Up: good morning, SSH, windmill, imperial walkers, hill Billy’s, daisy pickers
The Workout: teams of 3- 100 burpee pull-ups, 200 LBC, 300 squats.

rocks- curls, triceps, wonder bra x3

Mary: side crunch, low slow flutters, homers left and right, Have a nice day

Announcements: Bad build, Iliad

Prayer: Wild Turkey’s friend who passed. Prayers for his family for healing and peace.