Posts

We’re doing this again?

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

FNGs:

Not today!
Warm Up:

SSH x20

5x Burpees for Boss Hog being late

10x Good Mornings

5x Burpees for Kosher being late

10x Daisy Pickers

Bolt 45s

Sir Fazio Arm Circles, Seal Claps, Overhead claps
The Workout:

Mosey over to that hill

Bear crawl the hill

Mosey to the butcher’s mart parking lot for four corners – 5x star jumps, 10x merkins, 15x squats, 20x pickle pounders in cadence. Bear crawl the short lengths, jog the log ones. Repeato 3x times much to the chagrin of Slide Rule.

Regroup at the start and get introduced to the Devil Burpee by Slide Rule. Four corners with 5x devil burpees, 10x LBCs IC, 15x Homer to Marge, 20x Low Slow Flutter IC. Crab walk short lengths, jog long ones. Repeato 2x times.

Mosey back to the flag with a stop along the way for some Imperial Walkers.

At the flag we were treated to Roxanne – merkins on Roxanne, Plank Jacks on Red. Apparently the pax weren’t a fan of this song.
Mary:

Various mary exercises x20 IC, including an introduction to the Crab Cake and Breakdancer. A very questionable release of gas got the pax’s attention too.
Announcements:

Q Swap w/Carpex coming up
T-Claps (Recognition):

Boss Hog and Ricoh Suave for getting after it again
Prayer:

Unspoken

1776 – Celebration of Freedom

/in /QIC:
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There are lots of ways one might choose to celebrate the freedom that we so often take for granted. The F3 way is to have a brutal beatdown that serves as a reminder that freedom isn’t free – it was purchased and preserved by countless patriots who made the ultimate sacrifice.

“There is no greater love than to lay down one’s life for one’s friends.” – John 15:13 (NLT)

YHC is truly grateful for my F3 brothers who push me to become a better version of myself – physically, mentally, and spiritually. Thanks for the push to get through the 1,776 reps! Keep up the great work HIM and keep pushing each other!

FNGs: Scissor Hands

Warm Up:
Pledge Of Allegiance
SSH x20 IC
Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:
THE 1776
– Start with 1,776 yard run (1.01 miles)

Set 1 (100 reps of each – break down into 5 sets of 20/ 10 sets of 10, etc.)
Merkins
Side straddle hop – IC
Lunges – IC (100 each leg)
Set 2
Pull ups
Imperial walkers – IC
Squats
Set 3
Overhead claps – IC
Mountain climbers – IC
WW2’s
Set 4
Dips
Plank Jacks – IC
Step ups – IC (100 each leg)
Set 5
American night clubs
American get ups
American hammers
Ground pounders (mosey to the rock pile and choose wisely)
100 yard bear crawl
76 burpees
Badges of honor/pain
Patriot: partner up and each pax do half the reps
American eagle: complete all exercises flying solo

Mary:
We walked the field and picked up trash

Announcements:
Q Swap with Carpex the last week of July

T-Claps (Recognition):
Several PAX did EC before the 2-hour beatdown. Impressive!

Prayer:
Doc & YHC moving soon
Martini – Kidney stones
Overturned vehicle on Piney Grove Wilbon
Family of Owen Reed Schroeder who was killed in Holly Springs – park bench dedicated in his memory

9×9=81 (Not today)

/in , /QIC:
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YHC pre-blasted and threw out 9×9=81 and several Pax have asked what that meant for Tiger Blood. In my mind it means 9 miles at 9 minute pace = 81 minutes with a 9 minute Yoga/stretch session. We did not achieve this today but it was not for lack of effort. Lots of guys accelerating. T-claps to a bunch of Pax this morning.

FNGs: Probably not the best day to FNG
Warm Up: Hell Naw!
The Workout: Indian run stack up and down BOMBS. When Q got to the front do the exercises. 5 burpees, 10 overhead claps, 15 merkins, 20 Big Boy situps, 25 Squats. Finished exactly at Womble.
There are 11 light posts from the lower parking lot to Grigsby/Stinson. 2 man weave suicides with ascending Big Boy situps at each light post and 8 hand release merkin with a one arm reach at the lower lot. indian/fellowship run back to start.

Mary: Some yoga of varying difficulty for each pax
Announcements: 1776
T-Claps (Recognition): Bobby Boucher. Have you seen this guy!!
Prayer: 4th and travels. 1st responders. Watch your fingers with fireworks. YHC took us out.

HHH (Hot, Humid, Hilly)

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FNGs: Nope but welcome back cotter  – Goya

Warm Up: SSH and Frankensteins

The Workout:Ran Crossway picking up the 6 along the way.

Mary: N/A

Announcements: Some bike rides coming up.  Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.

There will be more bed delivery opportunities.  Sync with 16-Bit.

T-Claps (Recognition): To the bed delivery crew.

Prayers: Kevin and Heidi

Round and round and round

/in /QIC:
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FNGs:

Not today!
Warm Up:

Mosey down to the track

Daisy pickers, good mornings, mosey around the track, leg swings, A and B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace
Mary:

Yoga back at the flags
Announcements:

Picnic this weekend
T-Claps (Recognition):

Pax that posted – strong showing for some track work!
Prayer:

Pax battling injuries

A log, kettle bell, rucksack, tire, and another log walk into a bar….

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

PAX: Woody, Dusty, John Deer, Pikachu, Kubota, Orca, RAMS, Cancun.

FNGs: None

Warm Up: RAM saved my butt by taking PAX through some life saving warm-ups before I arrived.
The Workout: A workout so terrifying that Chuck Norris checks for it under his bed every night.

Set up the toys in a row with a pax at each. Log #2 was pulled for a Hobbits Tale (there and back again) as a timer. When Log #2 left the station the pax started working. When the log got back the pax would stop and shift to the left to the next toy or plank, mountain climber, or murcan. I stole this idea from Pikachu when he did it at Possum Trot because theft is the greatest form of flattery.

Round 1 and 2:
Tire- toe taps
KB- swings
Ruck- Deadlift
Log 1- shoulder presses shifting from each shoulder.
Log 2- pull down and back

PAX without a toy held plank for round 1 and mountain climbers for round 2.

Round 3, 4.
Tire- John Cusack
KB- Romanian Deadlift
Ruck- Ground Pounder
Log 1- side to side hops over log
Log 2- log flips. Down and back.

PAX without a toy did Murcan’s. Added in Imperial walkers and LBCs before PAX started the next exercise.

Mary: Mary was quite contrary because we did LBC’s during the workout.
Announcements: SW Picnic on the 26th. Q-Swap with CarPex.
T-Claps (Recognition): John Deer for really trying to follow instructions and Pikachu for really trying to lift a spare tire over his head. Joking aside it was great to work hard with all these men and an honor to lead.
Prayer: Various injuries with different with PAX.

7/11 in the City

/in /QIC:
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FNGs: Nope
Warm Up:

SSH while we waited for UTI. 5x burpees. We then moseyed around the park doing good mornings, frankensteins, daisy pickers, imperial walkers, and hillbillies w/5x burpees after each one until Lipstick asked for no more burpees.
The Workout:

7/11s between the entrance road and the dumpsters (via the main ramp).
Started w/10x turkish getups at the dumpsters and 1x squats at the entrance road – these two always add up to 11.

7x merkins every time you pass the top of the ramp (going up and down). Sadly no one finished the 7/11
Mary:

Gathered at the basketball courts for some well deserved (and requested) yoga.
Announcements:

Picnic this weekend.

Q swap w/CarPex
Prayer:

Emeril’s sister and friends.

Sharing Treasure @ AGS 6/13/21

/in /QIC:
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Yogurt had sent me a message on Strava asking where I was finding all the golf balls and replied back that if he showed up to AGS on Sunday that I would show him one of my secret spots on the route.  Well Yogurt definitely showed up on Sunday and he also happened to find a golf ball in that exact area along with Pikachu.  I told them the rule going forward is that if they find a golf ball in that spot that they need to post in on Strava.  Yogurt posted his find, but Pikachu did not.  : P

FNGs: none

Warm Up: quick parking lot mosey, 10x good mornings, 10x imperial walkers, 25-30 OYO merkins

The Workout: 6mi or 3.5mi running route

Mary: 25-30x OYO merkins

Announcements: N/A

T-Claps (Recognition): treasure finds by Yogurt & Pikachu

Prayer: a successful Grasshopper 5k the day prior

3-Alarm – Add ROXANNE to the Playlist

/in /QIC:
PAX: , , , ,

After last week’s “beta” run, it was time to get serious—or giddy. New front tube—check; playlist—check; more runners—including Go-Gurt, Martini, Pikachu, and Wild Turkey—check!

FNGs: None, but one Kotter: Go-Gurt

Warm Up: 3-Alarm speech: Thank you for coming out today my name is 3-Alarm and if you don’t know already I have some disability’s and it’s hard for me to do some things. But it’s not why we are here for. We are here for going on a run. Come up here Pikachu and Yogurt. These guys brought F3 to me and brought you all out here to run with me. So, I want a moment to say thank you… now let’s run!

The Workout: Pikachu took off with 3-Alarm in his “sled” first. Five PAX headed up Acorn Falls towards Go-Gurt’s house. He had a basketball game at 5 pm and was just getting home. We picked up Go-Gurt and started our rounds of Holly Glen. Staying on smooth pavement and avoiding bumps is paramount because 3-Alarm feels every bump.

3-Alarm requested a push from all—he wanted to make sure everyone got a good workout. He especially wanted Wild Turkey to push—maybe it was his turkey call. 3-Alarm is also well versed in picking up the six. With Pikachu pushing, he got out ahead and routinely requested to turn around to pick up the six. Everyone learned how to handle the sled. It does not turn easily and gains speed going downhill!

A running chair draped with a flag and 3-Alarm’s smile and laughter draws some fans. We drew smiles and waves from several ladies celebrating 5 o’clock in their garage. Another runner kept following us. Cars slowed down and waved.

We got in our miles and circled back to the house with Pikachu and Go-Gurt in an all-out sprint and 3-Alarm’s hair flying in the wind!

Mary: Nope
Announcements: F3 picnic, Warbuck’s collection
T-Claps (Recognition): All for posting today. Especially Martini, who is in pain from kidney stones.
Prayer: Martini’s aunt, who is recently had heart attack

Backstory: Planted the flag in 3-Alarm’s yard at 5:50 pm. Much better than last week when I planted the flag in the neighbor’s yard accidentally. It had been a while since I had visited and the neighbor’s house looked the same. Oh well. But here, today, I got the right house. Wild Turkey, Pikachu, and Martini rolled in immediately. After brief introductions, I helped get 3-Alarm into his running chair. Last week, his mom lifted him with a big bear hug. No mom today, so I guess it’s my turn. Lots of laughter.

3-Alarm had been texting me for a week, looking forward to the run: You got any runners yet? He also wanted to express his gratitude for F3 runners. He wrote the above speech and I asked if I would deliver it for him. I agreed, but he asked if I would take a video of myself delivering the speech and send it to him beforehand—to make sure he liked it. Thumbs up!

Pikachu presented 3-Alarm with a new F3 Pick up the Six t-shirt. He was stoked! He wants to run and race more.

Finally, turns out 3-Alarm requested ROXANNE by Arizona Zerves—not the Police. We played both. Plus plenty of songs with the word “roll.” Next run: Tuesday, June 29

Fritter returned to Possum Trot

/in , /QIC:
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19 PAX, including 10 who are in hot pursuit of the coveted fritter, posted at Possum Trot for a beatdown delivered by the Fritter Foundation.

Fritter Quitters: None

FNGs: None

Warm Up: Lap around the tennis courts; circled up for SSH, IW, HB, Fazio arm circles, good mornings; I had to throw in some burpees to calm the mumble chatter

The Workout: PAX moseyed to the tennis court and lined up on one end. PAX were instructed to travel the width of the 4 tennis courts by broad jump, 5 star jumps, broad jump, 5 prisoner squats, wash-rinse-repeat until you reach the other side and squat-hold for the 6.  PAX then traveled back to the start across the 4 courts with the Obama (named after the 44th president) 4 steps in bear crawl followed by 4 merkins, wash-rinse-repeat until you reach the other side and plank-hold for the 6.  PAX loved these so much, we decided to do it again but had to limit each to the halfway mark to save on time.  Once complete, PAX traveled to the concession stand via Indian run for more fun.  Half the pax held BTTW, while the other pax did an exercise, then switch.  (exercises were 1:step ups x10 each leg, 2:bulgarian squats x5 each leg, 3:Erkins-Derkins-Dips x5 each).  Half the pax then held People’s chair while the other half did exercises, then switch. (exercises were 1:American Hammer, 2:Mountain Climbers).  PAX then indian ran back to the courts for Mary.

Mary: Plank-O-Rama until time

Announcements: Picnic- check slack

T-Claps (Recognition): Sunshine- strong first week!

Prayer: Kevin, Heidi, Warbucks, Woody’s son traveling, First responders and military