Poopeater – F3 South Wake

That last burpee completes me

November 30, 2021/in The Nest /QIC: Warbucks
PAX: Finkle, Florence Flojo, Gamecock, Hardy, Martini, Poopeater, Warbucks

FNGs: Nope
Warm Up:
SSH, daisy pickers, arm circles, mtn climbers, merkins
The Workout:
We took 3 laps around the park, stopping for burpees at the half way point between corners (increase to 6 then back to 1) and 3 sets of 10 exercises at each corner.
1st half exercises: rotated between 1)shoulder taps, monkey humpers, LBCs and 2)merkins, squats, LSF
2nd half exercises: rotated between 1)dips, mtn climbers, american hammers and 2)carolina dry docks, lunges, freddy mercury
1.5 miles were covered, 42 burpees and 360 exercise reps were completed.
Mary:
Various stretches
Announcements: See Slack, BRR Sign-up on 12/6. #fuquaymafia
T-Claps (Recognition):
Prayer: Gamecock upcoming travel

Pyramid Scheme

October 26, 2021/in The Nest /QIC: Gamecock
PAX: Florence Flojo, Gamecock, Hardy, KITTY LITTR, Poopeater

Crisp morning at The Nest, and we have the falcon hut back! We missed it so much we spent the whole time in there. Also it was wet everywhere else.

FNGs: none
Warm Up: merkins, daisy pickers, windmills, ssh, sir fazio arm circles, Frankensteins
The Workout: Start out with a classic 123 Dora with merkins, lbcs, and squats. Runner went around the field. Then went to a pyramid with 5 rounds building them dripping reps (123454321) with irkins, derkins, dips, box jumps, lunges.
Mary: longer Mary with the exercises not limited to abs. Poopeaters, burpees, Freddy mercury’s, LBC, sneaky lunges, people’s chair, honey to Marge exicon.
Announcements: hollyfest
T-Claps (Recognition): all the dudes fit coming out
Prayer: Finkle’s back, Floyd to be responsive to testimony

Gooey Pound Cake

October 15, 2021/in The Nest /QIC: Gamecock
PAX: Finkle, Florence Flojo, Gamecock, Hardy, KITTY LITTR, Martini, Poopeater, Warbucks

It’s been two years with F3 and it all started at the Nest. I’ve recreated the first workout as best as I can remember. I’m grateful for this group if men and the way it brings out the best in us. Celebrated with pound cake and brownies for 2F.

FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: One group runs two short parking lot laps as the timer while the other groups work stations. Round 1 stations, dips, rope with underdogs. Round 2, broke back merkins, rope with lunge walk. Finished as a group with a full park Indian run.
Mary: 5 min of round the circle pax choice abs
Announcements: holly fest sign up, csaup
T-Claps (Recognition): all those that showed the extra effort even when you had a reason not to.
Prayer: thankful for F3, wives and family

SOGGY FEET

October 14, 2021/in AO Post, Disney /QIC: Maybelline
PAX: @Florence/Flojoe, Banana Seat, Bobby Dall, Bondo, Breach, Fanny Pack, Fram, Hardy, Kosher, Mookie, Poopeater, Shredder, Sprinkler, U.T.I, Wallaby, Warbucks, Woody

PRE-BLAST:YHC has the Q at DISNEY tomorrow. I’m expecting a @Full House. This isn’t going to be a relaxing vacation to @Cancun listening to music from the likes of @Boy George, @Moby or @Bobby Dall. It’s definitely not going to be like going to a Cleveland Browns game and sitting in the @Dawgpound, but you might see some of your favorite TV characters like @Nemo, @Dumbo, @Woody, @Pikachu, @Yoshi, @Aquaman, @Fonzie, @Dauber, or Daddy @Warbucks. If you’re scared of dehydration and think you might get a @U.T.I., don’t worry the waterboy @Bobby Boucher will surely be there to keep you hydrated and if not you can always run through a @Sprinkler. We might even run into @Emeril along the way who will surely be filling @POTS with @Kosher Bubba @Gump shrimp with @Yogurt, @McNugget s, and @Wild Turkey through a @Shredder. If you get sick there should be a @ShamWow to wipe it up. So jump on your @Kubota, @John Deere or grab your buddy and throw him on the back of your @Banana Seat and get here. Before you leave the house be sure to strap on you @Fanny Pack stuffed with @Lipstick, @Axe, @Gillette and some @MadDog2020 for afterwards. If it helps apply some @Vasoline prior to the workout to avoid an unsightly @Skidmark. Don’t be a sleepy @Katniss, unlock the @deadbolt the night before if it helps save time. Who knows, by the end of the workout you all might be calling me @Mr. Terrific. EC 5:05am. ME 5:30am

FNGs:1 – Dixie Chick

Warm Up:½ Lap around the outside of the turf field, then to the middle of the Soccer fields for SSH, Good Morning, Imperial Walkers, & Hillbillies

The Workout:Split into 4 groups around the circle of the soccer field. 5 Burpees OYO, then each group ran to the four corners of the soccer field and did 25 merkins on the “down”, then bear crawled back to the middle of the soccer field. 5 burpees OYO, then run to corner for 25 LBCs in cadence and bear crawl back to the middle of field. 5 burpees OYO, then run to corner for 25 squats on the “down” then bear crawl back to the middle of field. 5 burpees OYO, run to the corner for 25 plank jacks in cadence then bear crawl back to the middle of field – end with 5 burpees OYO.

Moseyed toward parking lot. Got into 2 groups and started Indian running towards the Abyss, many rumblings of what was to come next, but to everyone’s surprise we proceeded to run past and around the baseball field back out to the main road. Took a right on the main road and followed it all the way to the Path behind the turf soccer fields. Stopped at the hill behind the turf soccer fields.

At the hill we prepared ourselves for the fun of 11’s! Monkey Humpers at the bottom and wide grip merkins at the top. We started with 1 Monkey Humper at bottom and climbed the WET slippery hill for 10 wide grip merkins at the top and made it through the entire set with a LOT of groaning and moaning – but we made it.

After this we got back into out 2 Indian run groups at the bottom of the hill and continued our Indian runs around the turf fields back to the parking lot – once we hit the parking lot we had a Jail Break to the cars where we proceeded to circle up for Mary.

Mary:With time short, we did 20 count of Low Slow Flutters in cadence and a set of American Hammers to 20 in cadence.

Announcements:Holly Fest F3 booth/tent sign up site is live. Brute Force CSAUP on Saturday. Bondo working on Special guest for Tuesday w/ 3Alarm.

T-Claps (Recognition): N/A

Prayer:Those that are injured and unable to get out and all our First Responders.

The Olaf Route

October 13, 2021/in Running 4 the John /QIC: Warbucks
PAX: Axe, Boy George, Dawgpound, Dumbo, Emeril, Florence Flojo, Hasselhoff, Katniss, Kosher, Maybelline, McNugget, Poopeater, Roaming Gnome, ShamWow!, Warbucks, Wild Turkey, Woody, Yogurt, Yoshi

FNGs: Nope
Warm Up: SSH, Frankenstein kicks, Willie Mays Hayes
The Workout:
We ran.
https://connect.garmin.com/modern/course/80549691

Mary: Nope
Announcements:
See slack – Hollyfest, Brute CSAUP
T-Claps (Recognition):
All who ran.
Prayer:
Stubbs, co-worker with brain cancer, injured PAX, unspoken

Abyss needs step lights

October 7, 2021/in AO Post, Disney /QIC: Woody
PAX: @Florence/Flojoe, Breach, Dahmer, Fanny Pack, M4Life, MadDog 2020, Money Pit, Poopeater, Sprinkler, U.T.I

FNGs: None

PAX: U.T.I, M4Life, Fanny Pack, Sprinkler, MadDog 2020, Money Pit, Dahmer, Breach, Florence/FloJoe, Poopeater
Warm Up: Lap around the outside of the turf field, then Good Morning, Frankenstein, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: So many of our workouts are total body, head-to-toe, as they should be. But sometimes I miss the specific body part burnout beat downs. Last week’s Downtown Train was a good fix for me, with an 80/20 upper body/legs ratio, with some cardio sprinkled in between, the chest and arms were feeling it. I almost went that route again today but decided to revisit the ass-kicking I experienced with LED’s IronPax Week 1 challenge, specifically the murder bunnies that had me walking funny for a couple days afterward. I didn’t need to bring the whole routine, just wanted to have another taste.

To soften the blow we started with 11’s at the Abyss. I need to work on my lighting technique because, as an afterthought, put my headlamp on the steps to light the way but it seemed to mostly just blind us on the way up. Perhaps a more indirect lighting approach would be better – direct the beam into the bushes and run by ambient light. Anyway, merkins up top, squats at the bottom. Vanilla, I know. Whatever. But I once again mismanaged time, realized we were going over and called an audible after round 7 or 8. Headed to the bush to hand out coupons, then over to the turf with them.

PAX lined up on one sideline, I paced off about 25 yards and we murder-bunnied that distance, then 25 merkins. Reverse MB back to the start, then 10 blockee thrusters. I planned on doing two rounds of this but with time running short, we did a quick recover mosey to the opposite sideline and back, then returned our coupons.
Mary: The usual, unimaginative, but effective with short time – LBC 20 count IC, Low Slow Flutters, then to get my upper body fix in, 10 slow-mo merkins (4 count down, 4 count up =1).
Announcements: Holly Fest F3 booth/tent sign up site is live.
T-Claps (Recognition): Breach for his insane 30K mountain run
Prayer: Trickle, death of mother in law; Sprinkler, dealing with aging mother and the complications with that; Midget, loss of a neighbor.

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