It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.
FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest
Beautiful morning with perfect weather.Ā I ran from home to Tiger Blood and arrived to see the Pax ready to go.Ā Some chatter for a couple minutes and off we went.
PAX:Ā Bernie, Boy George, Fumunga, Lipstick, Pikachu
FNGs: Zilch
Warm Up:
The Workout:
Pretty straightforward.Ā 5 x 5:30min intervals at threshold to long interval pace with 2:30 min walk/run recovery
I was talking to Boy George about a buddy only eating yogurt before our 4-man BRR journey.Ā Unbeknownst to us, Lipstick was on the other side of the fence, where he was releasing a chocolate squirrel into the wild, and asked if the yogurt was strawberry.Ā Hence the title.
Mary: No core.Ā Stretching
Announcements:
T-Claps (Recognition):
Prayer:
7 pax posted for no running weight based Thunder. Pax brought their kettlebells and Pikachu provided the trap bar for 115 lbs of deadlifts. YHC’s marathon playlist had some music with questionable lyrics for the park.
FNGs: None
Warm Up: Fazio Arm circles, ankle circles, Good evenings
The Workout: Tabata style 45 second on, 15 seconds rest. 3 sets of each group. Pax rotated for deadlifts for 45 seconds
1st group: Cleans, Swings, merkins
2nd group: Clean & press, Snatch, Jump Squats
3rd group: Clean & Jerk, Snatch w/ reverse lunge, Burpee
Mary: Stretching
Announcements: Brut CSAUP, Long Ass Run October 24
T-Claps (Recognition):
Prayer: Church member with Pikachu lost life to COVID
9 PAX to celebrate YHC’s birthday Q! Number 42 was on display for some of our time as well as a quick team effort to “lift guys up”. Emeril…my polish brother…was definitely the man going after it the most today as he took the Main Street Hill hard…every time today! Great work and thanks for joining me to celebrate life!
FNG’s:Ā None, however YHC wasn’t sure because I can’t see in the dark and thought maybe…BossHog was someone else.
Warm Up: SSH x20 IC, Good Mornings x10 IC, Sir Fazio’s F/R x10 IC.
The Workout: A full lap around the soccer loop/ramp stopping for a total of 42 Burpees along the way as we made our way up to the Main St. flagpoles.
Next, we did 11’s. Merkins at the flags, Ground Pounder’s with rocks from the hole up by the street. Emeril was motivated today!
We did a full loop of Indian Runs, with stops along the way to do partner rows (2 PAX act as base, other PAX does inverted rows and rotate). We did this 4 times along the way. Each PAX did 5 rows per stop. We did a quick stop for a silent BTTW by the ticket booths.
We ran down to the guardrail to do 42 dips before heading for Mary.
Mary: Freddie Mercury, LBC’s, Homer to Marge, Pickle Pounders all either x15 or x20.
Announcements: CSAUPS in Carpex and here on October 16th.
T-Claps (Recognition): Emeril…beast mode!
Prayer: YHC took us out. Praise for Pikachu’s M starting a new job!
-Cash In-
1 lap Indian Run
-Good mornings
-Rising Sun
-Inch worms
-Air Squats
-Then-
3 rounds
20 Triceps overhead
20 Curls
20 Goblet Squats
30 sec rest
(Go Heavy)
20 KB Swings
10-1 Mound mushers
1 Lap Mosey
15 KB Swings
7-1 Goblet Squats
1 Lap Mosey
10 KB Swings
5-1 Explosive Jump Squats
1 Lap Mosey
If time permitsā¦
Cleans
Left Hand Ć 60 seconds
Rest 30 seconds
Right Hand Ć 60 seconds
Repeat if necessary
Cool down on our six.
FNGs: None
Warm Up: SSH, IW, Hillbillies
The Workout:
On the track. 4 man Indian Run
8 reps of the following: Merkins, WWII, Squats, Turkish Getups, Plank Jacks, Star Jumps, SSH, burpees
Run 1 lap do merkins, Run 2nd lap do merkins, WWII… Stack all the way up and then come back down. Each lap run a different lane. Begin with lane 1 and move to lane 8.
Mary: Stretching
Announcements: Skidmark running NYC marathon for charity. More info coming soon. CSAUPS coming up
T-Claps (Recognition):
Prayer: Injuries, Cancun traveling, first responders
Ā 
FNGs: Cole (F3 Snooze)
Warm Up: Count off and pre-run announcements
The Workout: 4 miles in Hilly Glen
Back in June, 3-Alarm (Davis) wanted to share a few words before each workout, so he texted me those words for my delivery at the next run. What I didnāt expect was to video myself speaking those words on Davisā behalf and then sending the video to him for review. Since then, Iāve delivered Davisā speech every time we have new runners at SouthWakeās best AO (certainly the most joyful). And Iāve embellished it each time with Davisā approval. Davis also asked us to define F3 terms, so he can participate in the conversation and not be confused by Purple Cobra, Merkin, AO, COT, and of course, Fartsack. Today, @Dumbo entertained allāespecially @3-Alarm, with his firsthand account of Fartsacking.
After these standard announcements and a count-off of 12, then 13 with Cupidās late arrival, we took off. Very impressive seeing 13 PAX run up the street with Davis rolling and the flag waving.
For the second time this month, Davis brought an FNG. This week, we picked up Cole, a senior at HSHS and avid rugby player and sleeper. It took us a minute to find his house, but Davis came through. Cole joined us on a run wearing sweat pantsāthe big, heavy cotton type that would be great if you were camping in 20 degree weather. But it was 95 degrees out. I asked if he wanted to change and he said no. Cole hammered through the run in spite of bruises and old injuries (broken femur five years ago). At COT, he earned the name @Snooze because it takes several alarms to wake him up in the morning. When asked what he likes to do for fun, he said he likes to chill and doze off, hence the name @Snooze, penned by @Pikachu. Davis had met Cole and recruited him while on a walk the week before.
We also swung by Charlieās house. Earlier in August, we picked up FNG Charlieāan avid BMXāer and MTBāer, who earned the name @Cash Roll after a BMX trick invented by Daniel Dhers (2021 Olympic Silver medalist, BMX freestyle; and owner/operator of Daniel Dhers Action Sports Complex, right here in little olā Holly Springs). Finally, we got going on rhythm with the run. Down Avent Meadows, up Holly Moor. Here, Cole pushed Davis straight up the hill with an assist from Pikachu. This is not an easy hill!
Several runners rotated in to push DavisāEmeril, Dumbo. We stopped at intersections to let cars go by and to keep our PAX together. Pikachu showed us how to climb Holly Thorn Trace, nearly a mile straight uphill, going faster pushing Davis than most of us can run solo. The stop sign at the top is a good spot to rest, catch your breath, and pick up the six. But today, there was the distinct odor of a dead animal. This thing made the landfill smell like roses. After picking up the six, we gladly moved on.
Cupid had the privilege to push Davis back down the hill. On the way back, Cancun found us as he drove his search vehicle through the neighborhood. He and both 2.0s rolled back to the house and set up the splash zone. Maybelline and I bolted back to the houseāMaybelline to hop in the car to pick up his son and me to help splash.
Pikachu ran Davis back and forth through the sprinkler. Cancunās 2.0 Oliver freely squirted just about everyone with a squirt gun and exclaimed the my SUV was not a ātruck.ā Wild Turkey soaked Davisā hat and placed it on Davisā head. Dumbo and others stuck their head in the sprinkler. COT and one burpee by Pikachu and we were done. Finally, after most had left, Wild Turkey and Snooze were enjoying some Gatorade, when Snooze realized it was expired by 2 years! Uh oh. Davis got a real kick out of that. If Wild Turkey and Snooze return next time, we’ll know they are OK. Another successful 3-Alarm run!
Mary: None
Announcements: Done
T-Claps (Recognition): All who posted for the first time today: @Bobby Dall, @Cupid, @Dumbo, @Emeril, @U.T.I., @Yoshi
The 4th Anniversary of Crazy Ivan, YHC had the pleasure to Q. So many great memories, at least for YHC for Crazy Ivan. After all, it was my first post ever in F3. Great guys like Nemo, Chips, Dauber, Dawgpound, and Dahmer have carried the torch for Holly Springs’ big Friday kettlebell workout. Thank you. YHC had joked in the pre-blast that Phil Collins would make the playlist, since I’d heard that Ivan had strayed away from the traditional metal playlist and got all soft. As it turns out, YHC was serious because I found a new use for Phil…see Mary!
FNG’s:Ā no
Warm Up: Sir Fazios x 12 IC (F/R), Good Mornings x 12 IC, Imperial Walkers x 12 IC.
The Workout: Each man Cusacked his kettlebell to the end of the the long parking lot. We moseyed back to the end. We sprinted to get our kettlebell and did Wonderbra’s to certain points along the parking stretch. We repeated this until back to the official circle.
6 Exercise Tabata…the time is two PAX doing a certain Thang.
Thang 1: Carry our Atlast Ball (75 lb.) friend between 2 cones and do 5 merkins on the ball at one end and then return.
Thang 2: Farmer carry 2 45 lb. dumbbells to a heavy bag and do the DIY bench press x 15.
The rest of us in the circle did 3 round of each of these 6 exercises AMRAP: Halos, 1 Leg Deadlifts, Swings, Midget Love Handles, Midget Cookie Pouches, Snatch.
When finished we rolled over to the bandstand for a 10 count per PAX alternating People’s Chair and BTTW.
Mary: So YHC has tried to pull off some crazy stuff at workouts…but I can’t believe this worked and was well-received. Phil Collins – Take Me Home. We did Mary exercises during the verses including WW2’s, LBC’s, Dying Cockroach, American Hammers, Heel Taps, LSF’s, Freddie Mercury’s. These were done OYO. At the “I don’t mind” part, YHC would call for a plank hold. At the “Take…take me home!” part, YHC would call for a chill cut plank. It worked perfectly!
Announcements: Brute CSAUP, Breach 9-11 Heroes Run.
T-Claps (Recognition): These PAX…playing along with my shenanigans.
Prayer: Pikachu M and new job possibility, the men, women, victims of Afghanistan. Cancun took us out!
PAX of 4Ā came out to support YHC for my first Q š¬ and for Hangman at The Nest
FNGs: None today. I did wear a new shirt though
Warm Up: Quick lap around the parking lot, SSH, Willy Mays Hayes, Sir Fazio Arm Circles (forward and backward), Imperial Walkers, Hillbillies
Mosey to the top corner of Falcon.
YHC had set up Hangman stations at each of the 4 corners of Falcon Park and an additional station in the courtyard of the middle school campus. (Shoutout to my lovely M who helped me laminate a few sheets of poster board in case there was rain/heavy dew in the gloom.)
At each station, PAX took turns guessing the letters in my chosen word for that station. For each guess (correct or incorrect), PAX completed an exercise. They had 5 “free” incorrect letter guesses; on the 6th incorrect letter guess, they/we incurred the penalty exercise.
Top corner of Falcon:
Each guess = 10 SC squats
Penalty workout = 25 Monkey Humpers in cadence (averted)
PAX learned quickly that YHC’s career as a writer and editor was going to be trouble. I had revealed that all the words had something in common, and @Pikachu’s discovery that all the words were adjectives was a big breakthrough in that it ensured “o-u-s” were good guesses at each station.
Total workout for this station: 13 guesses = 130 squats
(ok, in retrospect, I see why I was hurting this week…)
Mosey to the second station.
Academy corner of Falcon:
Each guess = 2 Turkish Getups
Penalty workout = Alphabet (averted)
Went with a word that is close to many PAX’s hearts. This is the only word that PAX recognized as being part of the English language. Props to @Finkle for guessing the “F.”
Total workout for this station: 11 guesses = 22 Turkisk Getups
Mosey to the third station.
Academy and Ennis corner by school:
Each guess = 5 3-count step-ups on the wall (alternating legs with each set)
Penalty workout = Wall Worm (PAX would be in Urkin position on the wall and inch their way to the staircase down the street) (averted)
Picked my penalty workout for this station to align with the meaning of this word. Shoutout to @Finkle for guessing the “X” š¤·āāļø. By this point, PAX were so confused by word choice, they suspected I would use French words š. Maybe next time lol
Total workout for this station: 14 guesses = 70 3-count step-ups
Mosey to the fourth station.
Courtyard:
Each guess = 10 LBCs
Penalty workout = 10 World War IIs; Alphabet (couldn’t dodge this one)
@Pikachu’s first trip to the courtyard, he said. YHC confession: had to look this word up on my trusty cheat sheet to make sure I remembered how to spell it. I also don’t recall how close PAX were to guessing the word before they hit 6 incorrect guesses. I think they had guessed 4 or 5 times. Also worth mentioning (to whom, I’m not sure) is that the clock was ticking by this point (6:10 or so). YHC modified this station so that we would get a slight Mary workout in.
Total workout for this station: ~10 guesses = 100 LBCs, 10 WWIIs, and Alphabet
Ennis and Falcon corner:
Didn’t get to this corner. The word was going to be ARSENIOUS. Passed it on the walk back to the parking lot.
As we were walking back, YHC asked PAX if they had figured out the theme among all the words. Someone guessed that they were all adjectives, which is correct but not what I had in mind.
Each of the words contains all 5 vowels in order: A E I O U. For the total geeks like me, here’s a post that I used for inspiration. Also, shoutout to aspiring/unwitting FNG Craig who first used the word “abstemious” with me the week before, which started me down the rabbit trail that ended with this workout.
Would definitely recommend this format for a workout. PAX enjoyed themselves, scratched their heads, and learned several words they’ll never use again. One recommendation for future application: add a time limit for how long PAX can take to guess. This will keep the pace of the workout fast and allow you to get through all the stations and Mary.
Mary: Had to modify and cut short due to time: LBCs, WWIIs, and Alphabet
Announcements: Several runs and CSAUPs coming up
T-Claps (Recognition): Appreciate dudes coming out to support my first Q. Good work, all. Shoutout to the cat whose ear-curdling howls while we were standing at the top corner assured us it was either the best morning in a while or one of the worst. Perhaps it was just a fellow š throwing up support for @K I T T YĀ L I T T R.
Prayer: @Gamecock’s new job; that God would continue to give us the strength to lead and love our families well. Let’s get it.
FNGs: No F3 FNG’s but we had several new PAX try the challenge for the first time. (Pikachu, Bobby Bouche, Lipstick, Pots, Sprinkler, Full House, Fonzie, 187 and 8 Bit.
Warm Up: 400 m mosey lap, Several sets of various quad/hamstring/calf/glute stretches.
The Workout:Ā Explanation of how the workout works. Odd numbers have to be followed in exact sequence and even numbers are interchangeable.Ā I/C exercises, progress around the track or straight reps must be done without progressing forward. Ex. Walking along track is against the self imposed rules, you must perform the exercise to progress.Ā On the odd numbers you pick up the six (guys on even numbers) by help with reps or progress around the track. From the first time we did this the time was only 45 min.Ā This time we had a 70 min timer, no breaks built in.Ā I also added 2 more rounds for a total of 16. See “Even the Odds” link. Round count by PAX:Ā POTS > 4 , Maybeline > 9 , Pikachu > 9 , Cupid > 9 , Fonzie > 7, Full House > 10, Fanny Pack > 12 , 187 > 12, Mad Dog 20/20 > 9, Bobby Bouche > 8, Roger Roger > 7, 8 Bit > 6, Breach > 9, Lipstick > 9, Sprinkler > 7, FRAM > 9
Mary: None…too tired.
Announcements: Carpex Q swap and see slack
T-Claps (Recognition): The whole group who showed up knowingly, known but only by reputation or those unknowing souls that came to support other PAX.
Prayer:Ā Sickness, healing