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Another year on the rock

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7 men showed up for a birthday beatdown from the one and only warden Breach

Sprinkler, POTS, Bobby Boucher, Quiver, Fanny Pack and Gilette

Warm Up:

a short mosey to the lower parking lot for 43 prisoner squats. Continued on our journey around the clubhouse and then circled up for 43 counts of SSH, Windmills, Imperial Walkers, and Hillbillies.

The Workout:

In a 3 station session of pain, all prisoners were given 4 mins 30 seconds to complete the circuit. If not they had to pay the price, which they did as no group was able to finish in the right amount of time.

The stations were:

Station 1

100 Weighted Squats
80 Up and Over jumps (Tire)
60 Rut Rohs (Pain Stick)
40 Freddie Mercury’s
20 Bicep Curls
10 Burpees

Station 2

100 Side Straddle Hops
80 Weighted Lunges
60 Close Grip Chest Press (Weight Plate)
40 Hello Dollys
20 Tricep Extensions
10 Inchworm Burpees

Station 3

100 Mountain Climbers
80 up and over the hurdle
60 Merkins
40 Toe Touch Jacks
20 Dips
10 Broad Jump Burpees

In between set I decided that we needed to get a little more mosey in so we again hit the pavement for some creative laps of fast feet, drizzled in some crap walks an Indian run, and even a jailbreak. All inmates reported back to their cells at 6:15.

Announcements: Quiver is going to be posting some challenges at the downtown train on slack in the next few days.

Prayer: Fanny Packs knew a guy named Bob who got killed by a drunk driver, prayers to his family for healing. Prayers for Quivers’s friend’s nephew who got hit by a car while riding his bike, pray for a quick recovery. Pray that we continue to find ways to make positive impacts on our environments no matter how big or small.

Not sure this was a great idea.

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7 Pax @ Downtown Train for a 100 burpee, full body beat down. Nice surprise when I got out of my car to see my neighbor…Cancun. Glad you found F3 and keep up the strong work. Also nice to see Warbucks back at it. Plus a rare visit to DT by Full House and UTI.

FNGs:

Warm Up: Slaughter starter (30 burpees)

The Workout: Grabbed some rocks and headed to library parking lot.

Round 1: Curls for the girls, shoulder press, tri cep extensions (3 sets X 15, 20, 25 each in cadence)

10 burpees

Round 2: Chest press, skull crushers (3 sets each X 10, 15, 20 IC)

10 Burpees

Round 3: Squats, lunges (3 sets each X 15, 20, 25 IC)

10 Burpees

50 LBCs in Cadence

10 Burpees

Round 4: Curls for the girls, shoulder press, tricep extensions (2 sets each X 10, 15 IC)

10 burpees

Round 5: Chest press, skull crushers (2 sets each X 10, 15 IC)

10 Burpees

Round 6: Squats, lunges (2 sets each X 15, 20 IC)

Returned rocks

Mary: 10 burpees

Announcements: Quiver 50th coming up. Going to have Respect Month @ DT. Details to ce soon.
T-Claps (Recognition): All Pax for the hard work this morning. That was a tough workout.

Prayer: 1 minute of silence

Sorry folks…Parks (field) closed!

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YHC was excited to be back in SW for an old school beat down at the happiest place on earth. There was a plan for the happiest place on turf but at 0529 was told field is closed. No worries…there’s a big @$$ parking lot we can use. Sprinkler came in at 0530 with two PAX in the tailgate. Warbucks about broke an ankle just getting out the truck. Our brother Crab Legs upon YHC’s request. It’s always great to see him out skiing the AO’s. No FNG’s so off we went.

Mosey to school lot since field were closed.
Agility around lot
Circle up for warm-a-Rama
Goofballs x15
Irish Potato pickers x10
Imperial Squat Walkers x10
ATM’s (alternating, tempo, standard) x10

Long @$$ 7’s
Morning wood
Double merkin burpees

Indian run to stairs
Bear crawl down then Al Gore
Hop up
Scout run complete lap with 5 diamond merkins
Repeat stairs
Hop down, bear crawl up

Back to lot
Belly sprints x4 (50%, 75, 90, 100)
Exercise after each sprint
– plank jacks, nipplers, groiners

Mary
The Big Sexy
– Homer to Marge
– Rosalita Wip
– Boss Tweeds
– Pickle pounders

No real announcements

Prayers for COVID always, Crab Legs, M4L needs a 3rd job for kids school.

It was awesome getting to hang with my brothers from another mother this morning. Thanks for showing and putting in strong work.

BS Out!

Senior Moment: 7 Respects at GP – Welcome Slapstick

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FNGs: Yes – welcome Garrett Riley, F3 name “Slapstick”…FV native, went to UNC Wilmington, married, has 18 month old daughter, first concert James Taylor, played RW in hockey growing up, loves the Hurricanes…see pic attached
Warm Up:  Discussed F3 mission and welcoming statement with Slapstick.  Had Sprinkler hang with him throughout the workout.  20 SSH, 10 daisy pickers, 10 sir fazio arm circles (f/b), 10 seal claps, 10 o/h claps, 10 hillbillies. Two laps around the tennis courts picking up the six.  Norm departed needing to get some miles in promising to join us for Mary
The Workout:  10 PAX partnered up; five got rocks and met the other five at base of hill.  Found semi dry area and began with 50 rep rock exercises (total) including curls for the girls, rut-ro’s, tricep, squats, wonder bra, bus drivers…the PAX rotated after one PAX climbed the hill, did 5 reps on the guardrails (dips, irkins, dirkins…) and then came back down the hill.  Called an audible after slippery conditions caused a PAX to fall on his bottom….audible to hop  the guardrail, jog down sidewalk and drive – back to the bottom of the hill.  Lots of great effort.  Had PAX move slightly to the left under the light held plank until five PAX retrieved another rock for some core work.  From our six, we did nipplers, straight arm extensions, 6 inch with rock above our chest.  Rinse and repeat.  Discussed F3 CORE Principles.  More core work including slap rocks, toe taps, WW I sit-ups….returned rocks to pile.  Mosey to tennis courts.
Mary:  Norm came in hot and joined us for some yoga that included pigeon,  cobra, table, various arm/leg stretches….have a nice day.
Announcements:  Q school.  New AO Saturday’s at Fleming (beta) – run 5-6 miles or ruck 3 miles.  Stay tuned.  Discussed Q responsibilities.  Discussed ID tags – YHC offered up a $10 coupon to one PAX (Endo) to purchase a Road ID.
T-Claps (Recognition):  Price is Right for bringing out numerous FNGs over the last few weeks at PT.  great work!

Observation:  7/11 men who posted this morning were 50 years or older.  AWESOME SAUCE!  RESPECT!

Prayer:  Bob Barker has new changes taking place next week…prayers for safe/smooth rollout.  I asked Norm to take us out.  unspoken. Thank you Norm!

2nd F at Stick Boys (Motor boatin’, Norm and Dauber….Buttermilk sighting)….Congratulations on new job Motor boatin’!

Honored to lead.  Nice to be back out after being on IR.  -Dauber

 

 

Recess in session

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YHC stepped in at the last minute as a sub for LED who hit it too hard working on a fence over the weekend. Thanks to the 4 PAX who came out in the cold, damp gloom and pushed each other. It’s always an honor to lead. Keep getting stronger every day!

FNGs: None

Warm Up:

Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC
Sir Fazio Arm Circles x10 IC fwd/ x10 IC rev
Overhead claps x10 IC
Seal Claps x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:

Head to the playground for recess to begin! Complete a circuit of 3 exercises – AMRAP while 4th PAX is running. R&R for 3 total rounds.
1. Pull ups
2. Derkins
3. Irkins
4. lap around the circle (timer)
Head to the rock pile for the second half of the workout and select a damp coupon. Each round consisted of stacking 10 reps of a rock exercise with a John Cusack lap in between rounds.
Round 1: Curls x10 IC
Round 2: Curls x10 IC, Ruh Roh’s x10 IC
Round 3: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC
Round 4: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC, Tricep press x10 IC
Round 5: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC, Tricep press x10 IC, Overhead press x10 IC
Round 6: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC, Tricep press x10 IC, Overhead press x10 IC, Burpees x10 – OYO (YHC doesn’t want to risk being called “soft”.)
Mary:
Low Slow Flutter x22 IC
Box Cutters x20 IC
American Hammers x20 IC
Dying Cockroaches x11 IC
LBC’s x22 IC
Have a Nice Day

Announcements:

Martini and YHC will be beta testing a new Sat. running/ rucking AO in FV at Fleming Loop. Run will be 5ish miles and ruck will be 3ish miles. Likely start time will be 6am with 2nd F to follow. Stay tuned for more details.

T-Claps (Recognition):

T-Claps to Martini for EC on a different route on the newly opened greenway.

Prayer:

PAX with injuries / Family & friends recovering from COVID

Sorry 16 Bit

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It was raining so POTS came to visit. It is always nice seeing POTS. Also Peeping Tom came down from Carpex. They must not have a parking deck workout on Friday. I’m assuming he was avoiding the rain. Or maybe he likes being around us.

EC: Emeril and Dawgpound for some Yoga
FNGs: Nope not one
Warm Up:

You know you bounced with me.
Foot trace
Tootsie Roll
Spinal Twist
Bat Wing
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Randies — right after Bat Wing

The Workout:

We did a bit of exercises before the main event

30 KB Swings
5 Push Ups on Bell Each Arm
5 Swings to High Pull
5 KB windmills each arm
10 Thrusters Each Arm

We went into the main event a bit early. I had to much time at the end.

The main event was the game Tabata format. This is 45 seconds work with 15 seconds of rest. You do three exercises. You do the same number of reps for each exercise. We started off with 4 reps. If you finish close to 30 seconds you add 2 reps for each exercise. If you finish after 45 seconds you remove two reps to each exercise. If the exercise is one arm or one leg then you split the reps between the left and right side.

20 rounds of:
Swing to High Pull
Thrusters
Kettle Bell Pushups

I thought the three exercises went well together. Afterwards I was good and sweaty.

Mary:

We did a bunch of stretching to loosen the legs. Need to put the work in after a workout like that so you can function the next day.

Announcements:

Uhh I don’t remember.

T-Claps (Recognition):
Prayer:

Sorry I don’t remember

Catch That Cheater!!!

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YHC doesn’t get out to the Trot enough. While running EC, it was just cool to run through downtown Varina… that’s right…. and see a few fellow PAX from the FV mob along the way. YHC wanted to bring a good routine that would encourage competition, good 1-liners, accountability, and some fun thrown in there.  I think we accomplished that, so let’s get to it!

FNG’s: nope
Warm Up: Warm up mosey around the lot followed by: Good Mornings x15, SSH x 35, and Sir Fazios, Imperial Walkers, And Hillbillies x 10-12.
The Workout: To the tennis courts for a 4 corners “as many rounds as possible” you vs. you challenge. The timer would be a PAX bearcrawling the length of all 4 courts and mosey return. Each corner consisted of a constant 4 exercises in reps of 5. At the end of the four corners and as a group, we would count our total rounds completed. Exercises on Court 1 were: Merkins, Squats, Mountain Climbers IC, and LBC IC. The group wound up with 53 total rounds completed.  On to Court 2…

Same routine, but different challenge. This was the us vs. us challenge. YHC threw down the challenge of completing more than 53 Roy F’s doing 4 slightly different exercises. Exercises this time we’re: wide grip merkins, squat jumps, burpees, American Hammers IC. Wouldn’t you know it… we had a draw…53 rounds again. Only a half penalty of 5 burpees was assessed.

The other challenge was the us vs. you challenge. Otherwise known as “Catch that Train”. 1 PAX would start out sprinting from am standing position while all other PAX did mountain climbers IC. The sprinting PAX could leave the start line whenever they wanted during the count.  The rest of the PAX had to catch him, or face a 5 rep penalty. If the sprinting PAX was caught, only he did the 5 rep penalty.  YHC got caught along with a few others, but some escaped, including POTS who just simply took off early and somehow out gunned us! Penalty exercises consisted of: burpees, SSH, Squats, Squat Jumps, Merkins, Diamond Merkins, And Shoulder Taps. Moseyed back over to the tennis courts for Mary.
Mary: Actually wound up finishing 20 cts. Of exercises YHC had intended on adding on to the competition, but that’s for a different Q. Exercises here were 20 counts of: hand-release  merkins, monkey humpers IC, plank jacks IC, and WW1’s. Followed by 22 counts of Dying Cockroach, H2M, LSF’s, And chill cut hold.
Announcements: Needmore Ruck plus cleanup this Sunday.  Also this Sunday, Q School at Womble. Norm is gathering a mud run team.  Check Slack. Sometimes in life, it can seem like us against the world, if we watch the media it can seem like us against us sometimes, but the biggest battle will always be you vs. you. Do you have the discipline, the heart, the accountability, and leadership to stand and accelerate when the chips are down? Sometimes we do… sometimes we don’t. But we make each other stronger in that battle through F3.
T-Claps (Recognition): Teachers Pet getting out to his 2nd Post and hitting it hard!
Prayer: A family in Sprinklers Church, Teachers Pet mom recovering from COVID. Military, first responders, and the unfortunate number of 22 former service men and women who take their lives each day… for purpose, peace, and a path.

Wheel Racing at Mutiny this morning

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Arrived this crisp cold morning to set up all kinds of toys for the main event. Yesterday at the Ruck Pots joked and said “what are we going to do at Mutiny in the morning….since you have the Q…wheelchair racing. So I kind of took that theme and ran with it this morning.

FNG: None

Warm Up: Moseyed around the track. Circled up for side straddle hop, imperial walkers, hillbillies, seal claps, overhead claps and some stretches. No takers for Red October so LED joined our group. After Norm arrived a little late we did 5 Burpees in his Honor. LED wishes he had Red Octobered by himself!!!

The Workout: THANG 1: YHC arrived early with all kinds of toys. Set up 4 tires and paired up & cones were set up with exercises of 5 on each. Paired PAX had to roll tires to exercise cone, once exercise was completed you advanced to the next cone. After completing the last cone roll tire and run around circle. Reverse the order all the way back to start line. There was some no driving PAX this morning with the tires rolls!!

 

1st– Merkins

2nd Burpees

3rd Carolina Dry Docks

4th Squats

5th Lunges 5 each leg

6th WW1

7th Star Jumps

Once we made it back to the start line PAX was instructed to grab a coupon-tractor weights, Rocks, Railroad Iron or Pots grabbed the Pallet. Curls for the girls, tricep extensions 20 count down to 5. Then we rinsed and repeated 3x.

THANG 2:

Pallet push with your partner while the other paired PAX was bench press with railroad iron, tire jump and throw, farmers carry with tractor weights. All PAX rotated until we completed where we started.

Mary: Low Slow Flutter, Homer-to-Marge, Pickle Pounders and stretched.

Announcements: February 22nd Ruck at Hilltop NeedMore Park followed by Road-Side Trash Clean Up. Mark your calendar boys…it’s bad this time. We need all the help we can get. Momas House Moving to new location even bigger and still looking for a headquarters office in Fuquay.

Prayer: Roger Rogers friend (cancer), Fedex cousin in the loss of a love one leaving behind three children. Co-worker of mine friend, in the loss of mom leaving behind 6 children, she was 36. Brain aneurysm.

YHC took us out. Thanks for playing my shenanigan’s this am.

I Don’t Wear Underwear on Fridays

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Got to Ivan early for some EC snatches with Dawgpound and Chaps. I chalked up the floor with our exercise progression for the day. Today’s focus was on controlled, yet explosive movements to build overall power. A good amount of stretching was planned for the end. Cars rolled in, we went to work.

FNG’s: no sir.
Warm Up: Good Mornings, Sir Fazio Arm Circles, Imperial Walkers, Hinge Stretches, Neck to Shoulder stretch, Seal Claps.
The Workout: 1 minute work/15 seconds rest Tabata. 3 rounds total. 8 exercises. Exercises were: Halos, Swings, 2 Hand High Pull, Bell Merkins, Figure 8’s, Single Arm Thrusters, Single Arm Suitcase Deadlift, Goblet Squat.
Mary: 20 Midget cookie Pouches and about 8 mins. of stretching including some runners and pigeon pose with plank work.
Announcements: Building tee boxes for Jones frisbee golf, trash pickup at Hilltop Needmore, Food Ruck to Mama’s House, Q School opportunities coming up. Lot’s of good things happening in southwake. Check Slack.
T-Claps (Recognition): Bobby Boucher for hitting his first of many 5-packs!
Prayer: PAX with COVID or sick (Shredder, Pumpkin Spice, Mr. Terrific), my M Courtney, Bobby Boucher and his strength coach from way back is sick. Pipes took us out with some powerful prayer today, and then, YHC, Spoonman, Cupid, and POTS did burpees for #ourlegsfor crablegs!

Burpees are NOT a Stretch!

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Brisk morning at Awesome Possum. YHC had no idea what to expect for my first Q at the Trot, but coming over the hill and seeing some FNGs made it something special! Norm and Martini stayed for warmup then hit some miles and were back in time for COT.

FNGs: Yes! Endo, False Start, SIR Shanks-a-lot
Warm Up: Warm-o-rama with SHHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Hillbillies, Newton’s Cradle, Michael Phelps
The Workout: Event 1 Rock Ping Pong: Partner up with one rock and line up at the edge of the parking lot. One partner performs the exercise then starts pushing the rock across the parking lot. Other partner takes a lap around the tennis courts and meets the partner on the other side. The goal is a competition with your partner for the end position of the rock. Exercises were 20 each curls for the girls, triceps extensions, overhead press.

Event 2: Survivor Series: Start with a round of exercises and each round vote off the group’s least favorite. Starting exercises were 20 each merkins, fire brigade lunge, turkish get-ups, star jumps, Carolina dry docks, squats. Order of eliminations round 1: turkish get-ups, round 2 (oh shoot we’re out of time): merkins and star jumps, complete round 3 with the last four.

Mary: Let’s see who’s still with me. Silent count Mary. Q leads the cadence but no total count. Anyone that stops over or under, add on 5 exercises. 20 each box cutters, LBCs, Homer to Marge

Asked POTS to lead some stretching while I grabbed my phone for name-o-rama. I come back to find everyone doing burpees. Honestly… privileges revoked POTS!

Announcements: Super Bowl squares for HSPD First Aid Kits
T-Claps (Recognition): I saw solid efforts by Endo, False Start, SIR Shanks-a-lot.
Prayer: Roger Roger’s family friend battling breast cancer, Country and leaders, Gamecock’s daughter’s 3rd birthday, WCPSS in person classes