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Kick in the Face at KungPOW

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FNGs: None
Warm Up: Things happened in the darkness.
The Workout: Apparently, I learned that what happens at KungPOW, stays at KungPOW. We don’t talk about KungPOW! There were coupons, rocks, Merkin Suicides, and a long fire hose Indian Run. The rest… well, you’ll have to talk to one of the fine gentlemen in attendance that day. We did leave a lot of footsteps in the frost at the church.

Mary: We reviewed the Mission and Core Principles of F3.
Announcements: CSAUP ruck style on Dec. 5th. CSAUP beer style with toys for tots on Dec. 12th. Oak wood 24 to benefit healing transitions in December.
T-Claps (Recognition): The great fellasof Westcott for welcoming YHC to their hood! Tetanus for pushing hard back into the gloom.
Prayer: YHC’s M, POTS cousin and family, unspoken. YHC took us out. Honored to be here.

What’s the count?

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Man was it cold this morning.  I wore two pairs of gloves and still had issues with my hands (go look up Raynaud’s Syndrome).  I guess holding on to cold rocks and holding them above your head doesn’t help.  It also doesn’t help when you can’t keep count on your own and your fellow PAX are either intentionally or unintentionally messing with the count.  Thanks guys!

FNGs:

Not today.  There’s been a slew of them recently and maybe I’ll get to break one in soon.

Warm Up:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Sir Fazio Arm Circles x10 IC Forward and Reverse

Frankenstein’s x10 IC

The Workout:

We moseyed down to the end of the parking lot and partnered up to do Partner Plank Hops.  P1 got down and started doing shoulder taps while P2 side hopped over P1’s legs for a 10 count and then switched.  We did two rounds of this and then headed to the rock pile.

Everyone grabbed a travel sized rock and met at the corner for instructions.  We would be doing an extended 7 of Diamonds today with our rocks.  We’d start by doing 7x triceps extensions at each corner and John Cusack’d to the other corners to do more of the same.  Next was 14x Curls for the Girls with a jog between corners.  We alternated John Cusack and jogging moving forward between exercises.  We went all the way up to 28 then then worked back down the ladder.  The full list was:

7x Triceps extensions

14x Curls for the Girls

21x Rut Rows

28x Goblet Squats

21x Trunk twists

14x Ground Pounders

7x Bus Drivers

We actually ran out of time before we could complete the full round so we skipped out on the bus drivers.

Mary:

LBC Circuit x10 each (regular, reverse, left, right)

Announcements:

Frosty CSAUP December 5th.  Ruck style event exploring Fuquay and most of its AOs.

T-Claps (Recognition):

Sprinkler’s daughter actually had a varsity volleyball game yesterday.  Parents weren’t allowed so he had to watch it from his house and his neighbors surprised them by brining over food to help celebrate.  It was a bit of a return to normalcy for them which is nice and is needed, I think, for all of us.

Prayer:

Prayers for 187 and Fanny Pack’s Ms.  You men let us know if there is anything we can do for you or your families.

 

Thanks for joining me this cold morning men.  We warmed up pretty quickly once we started going.  I had fun, hope you did too.

 

010000

Q less

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FNGs:None
Warm Up: SSH, good mornings, wind mills, fazio arm circles back and forward, overhead claps, seal claps, 10 merkins.
The Workout: pax’s split into 6 for mutiny and 3 at Red October. While mutiny did a popcorn Q Pots, Gump and I knocked out some upper body exercises with bell

30 curls, 15 each side lawn mower pulls, 30 rows, 15 each side press, 30 squats, 10 normal 10 diamond and 10 wide merkins, 30 triceps, 30 press.  Exercises were repeated at 20 per exercise.
Mary:the pax’s met up for Mary and each chose exercise as we went around circle. 20 LSF, 10 each side v ups, homer to marge, 5 burpees, heal taps, 10 x and o’s, 10 ex icon homer to marge 6in to 90 degree leg raises
Announcements: dec 5 breach is working on a rucking  surprise. Dec 12th frosty csaup. Mamas house still needs door to feed families for thanksgiving. Can donate cash on line as well
T-Claps (Recognition): Banana seat for taking the Q while in town for a day
Prayer: Frams co worker, safe travels, families and marriages during this time, 187 wife. Be thankful for what we have and don’t take for granted.

Disney 11/5

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11 men went on a magical journey to Disney World this AM @Sprinkler @Fanny Pack @Oboe @bondo @Nemo @Crab Legs @187 @POTS @Kosher @FRAM. 

Warm Up: A quick jog around the soccer field and 22 count reps of SSH, Imperial Walkers/Hillbillies, Windmills and Daisy Pickers

The Workout: We had our Friend Chesty Puller join us for a mosey down to Sprinklers truck for some coupons before we took a trip to the abyss. Once we arrived at the abyss we partnered up for a very exciting Dora that consisted of 100 merkins, 200 squats, and 300 LBC’s. When partner 1 was going to the bottom of the abyss for a ladder of burpees partner 2 would chip away at the exercises. Everyone had to take a turn, taking chesty to the bottom and bringing him back up, many coupons were also transported in the process. Took a mosey back to the parking lot for mary.

Mary: Circle up for some more 22 count exercises of Low, slow flutters, Freddie merceries, and some side plank reach throughs.

The point of the exercise was to simulate how it would be to carry someone on the battlefield if they were injured as we are on the verge of veterans day. A small reminder of the price some had to pay to keep our country safe and to protect our way of life.

Announcements: Winter CSAUP planning in the process will be a ruck style event that will span some of the AO’s in the Quay. Looking at the weekend of Dec 5th or Dec 12th. Details to follow soon.

Crab Legs had a great message to share about the importance of all the efforts that we have had around ALS research and how it is making a huge impact on his life as well as the lives of others.

Prayer: Keep Crab legs in our prayers, Fanny Pack, and his wife as she is working through some medical issues and for our country to move forward on a positive note regardless of the election outcome.

So You’re Saying You Were All Just Standing There?

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It’s been awhile since YHC has been over to Purple Cobra. One reason I’ve taken on a lot of Q opportunities in the last year is because you learn a lot about the AO sites and usually something new for pain you can dish out. Today, I discovered that there is an abundance of nice smooth river stone rocks back by the Jiffy Lube. We used those today. We also ran quite a bit of 4 corners and did some other stuff on a strangely and suddenly cold morning on the brightly lit grounds of Purple Cobra. Apparently, I found out afterward during 2nd F that there was a rumor that we just stood around all workout. Nothing but heresay…

FNG’s: Nada
Warm Up: SSH, Good Mornings, Frankenstein’s, Annie’s, Mountain Climbers, Imperial Walkers, Fazio Arm Circles (F/R). Moseyed on over to the big lot outside of Fern Fitness.
The Workout: A stackable 4 corners was in order with different travels between. Round 1: Each corner was 5 burpees with a mosey in between. Round 2: 5 burpees, 10 monkey humpers with karaoke in between. Round 3: 5 burpees, 10 monkey humpers, 15 merkins with backpeddle to sprint between. Round 4: 5 burpees, 10 monkey humpers, 15 merkins, 20 American Hammers with fast feet (for some) in between. The merkins got tough by about the 6th corner and burpees…well we did quite a few of them.  Between each round was a 15 ct. IC LSF as we waited for the six.

Mosey over to Jiffy Lube for 40 dips, 12 SSH, 30 dips, 12 SSH, and 20 dips. To the rock pile. The PAX circled up with two handheld rocks for 50 shoulder press, 25 lateral raises, and 25 front raises. Lots of mumblechatter during this including claims of getting smaller rocks, who should always Q at TBD, who might get a rock thrown at them if they don’t stop smack talking TBD, and comments about not being able to use arms anymore. Finished up with an all PAX 5 count of BTTW on the imposing red wall. And…we found a broomstick.
Mary: Moseyed over (Oboe and UTI sprinted over) to the flag for Mary. 25 WW2’s, 25 Box cutters IC, 25 LBC’s.
Announcements: F3 HSHalf coming up Nov. 14th. Details and needs on Slack.
T-Claps (Recognition): Kosher for making a return to the Gloom. Solid work!
Prayer: Our nation on election Day today. 187 and his M with health issues. My M, Courtney, for some testing going on…we hope nothing too serious. POTS led big taking us out!

There’s sidewalk, there’s sidewalk not, there’s sidewalk, there’s sidewalk not…

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He loves me, he loves me not..." [Original] : awwnime

Can you believe that with everything going on in the world right now the most “heated” debate this morning was whether or not a certain section of Judd parkway had sidewalks?  Almost refreshing, actually.

YHC looked at the Q Sheet this morning and noticed that no one had signed up to Q this morning.  Crap.  I really should be a better site Q it would seem. No time to really plan anything this morning so it was a make it up on the fly kind of day

Warm Up:

SSH x20 IC

Daisy Picker x10 IC

Windmill x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

The Workout:

Mosey down to the concession stand area and grabbed a piece of the knee wall for two sets of:

Step ups x20 IC

Irkins x10

Dips x10

Dirkins x10

Afterwards we grabbed some wall on the building.  We did People’s Chair and Balls to the Wall with each PAX giving a 20 count during the first go round and a 15 count the second time though.  Afterwards we headed over to the little hill between the fields for 11s.  We did squats at the bottom and star jumps at the top.

Once done with that we moseyed back up to the tennis courts for a round of what I’m now calling Crab Boils.  Starting at the side line of one of the tennis courts we crab walked to the same line on the next court over where we did 10 Crab Cakes IC.  We crab walked to the next court where we did 10 Crab Humpers IC and finally crab walked to the next court to do 10 Crab Jacks IC.  We took a bit of a rest at the end.  A rest in the form of Jack Webbs.  1 merkin and 4 air presses progressing up to 10 merkins and 40 air presses.

After that we did a Crab Boil back across the courts until we got back to where we started.  Our rest on this side was Batwings.  We were supposed to do 20 IC reps of forward arm circles, reverse arm circles, seal claps, and overhead claps but YHC’s shoulders were on fire (based on the smoke coming off of them) so we audibled half way through to only do 10 reps of seal claps and overhead claps.

One more time across the courts, this time starting off with a lunge walk to the next court, 10 squats, duck walk to the next court, reverse lunges, broad jumps to the next court, forward lunges, and frog jumps to the fence.  At that point it was finally time for…

Mary:

LBC circuit to start.  10x IC each of regular LBC, reverse LBC, knees to the left, and then knees to the right

American Hammer x10 IC

Pickle Pounders x10 IC

Box cutters x10 IC

Reverse box cutters x10 IC

Announcements:

Holly Springs Half coming up on 11/14.  Looking for volunteers to man aid stations and also for a sweeper.  Check Slack for details or reach out to Pikachu.

Frosty CSAUP being held in FV this year and will be a ruck style event, moving between most of the AOs in the Quay (sorry Sheepdog). More details to come, reach out to Breach if you impatient.

T-Claps (Recognition):

Great to see Kubota out in the morning again!

Prayer:

187 and Fanny Pack’s M’s both dealing with things.

Kubota has a 2nd interview today for a position that, if goes well, could end up with an offer before the end of the day

 

It was a beautiful morning this morning and I was glad to be able to spend it with such fine men.  I hope everyone had an equally great morning regardless of whether you slept in or visited one of the lesser Wednesday morning AOs.

 

010000

Cram it up your cramhole, La Fleur!

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In the pre-blast I took it upon myself to shame the site Q for missing his Q last week.  In reality you should have a look at the Purple Cobras Q sheet this year.  Dude spent some time without any Q relief this year.  With the creation of the Cap’n Caveman AO, there has been a draw to the new shiny thing (they love their metal sticks over there)….  I digress.  Site Q deserved a day off and I pushed him to make it over to Caveman for some time with the sticks.  YHC would hold keep the world safe from those Globo Gyms for the morning…

That said… Get out there and sign-up to Q.  Check out Abe’s call to action on Slack to see you all on the Q sheet once a week in November!  AYE!

https://f3southwake.slack.com/archives/C8X3D5RRV/p1603835279314700

FNGs:  None of them were new, some of them were friendly

Warm Up:

  • Mozy from the flag towards Planet Fitness lot
  • On the way carioca left and right
  • Run backwards
  • Return to forward and continue to Planet Fitness lot
  • Circle Up – Frankensteins, Imperial Walkers, Hillbillies, SSH, Windmills
  • Lunge Walks to the corner of the lot
  • Butt Kickers, High Knees, Mozy to the bottom of “the same hill you ran last week”™

The Workout:

  • Clock Merkins, we went around the clock – I mixed up the times a bit
  • Sprint up “the same hill you ran last week”™
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the GCF parking lot
  • Execute some classic 11s
    • WW2s
    • Bearcrawls
    • Burpees
    • Sprint return
    • and repeat until complete
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy behind The Teeter and around to the flag

Mary:

  • Homer to Marge
  • H2M, left leg only / right leg only
  • Pickle Pounders
  • Low Slow Flutters
  • Arm stretches right/left out front
  • Arm stretches right/left over your head
  • Have a nice day

Announcements:

  • Lights are on for the 1st Monday of every month at Ting for Ultimate.  Paradise City runs as usual, Ultimate will be separate
  • SHIRTS!  See #southwakegear and/or talk to Skid
  • 2nd F at Panera – that happens most days – get yourself a coffee subscription and get to know some other PAX

T-Claps (Recognition):

  • Thanks for showing up this morning men!
  • Cupid for holding down the Site Q at Purp Cobras – Glad he made it to Caveman today!

Prayer:

  • 187s wife Tracey.  Good news on the treatment front.  More to come – thank you for your prayers

I Didn’t Know You Were a Plumber

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Some workouts just have so many 1-liners that you really can’t name all of them…but the title of this BB is one of them! Why? You Ask. Well, it’s because one of the coupons of pain YHC brought today was literally a bag filled to the brim with wrenches. See…awhile back, Shamwow came up with this 5 week challenge of who could Q the best beatdown at Disney. 5 Spots were taken fast, 1 by YHC. The workouts so far have been tough and all have taken a different angle on how to deal out the pain in some unique ways. So I knew YHC had to cook up something a little special today. So my fellow PAX helped me clean out my garage of various heavy coupons for a beat down on the big field at Disney. We put this stuff to great use today! YHC got to the AO very early because I had no idea how long it would take to unload and set this stuff up in the field of darkness. But…it was my pleasure to put in extra effort today to cook up something special.

EC: A 4 mile route run by Dahmer, Full House, Shamwow!, Nemo, and YHC.

FNG’s: None…but they really missed out.

Warm Up: Quick mosey around the parking lot and then a circle up for Good Mornings, Sir Fazio’s, Seal Claps, Hillbillies, Overhead Claps, Windmills, Frankenstein’s, standard Merkins x12, Prisoner Squats x12…and off to the field.
The Workout: On the field the Pax would find stations, each with a coupon. Some larger than others…some very large. We would rotate through these stations doing AMRAP exercises while the “timer” PAX performed heavy bag flips from 1 cone to another and back again. That’s 1 station. Stations were:

100 lb. heavy back flips about 40 yards and back.

18 lb. kettlebell figure 8’s

15 lb. single arm shoulder press with garden block

30 lb. bag of wrenches deadlift

Recover on the fire house carry (2-3 passes of 40 yards)

25 lb. dumbbell curls for the girls

25 lb. dumbbell wonderbras

5 lb. dumbbells in each hand fast 1-2’s

25 lb. kettlebell swings

100 lb. heavy back chain drag about 40 yards and back

A few others used a large rainbow painted rock (thanks my 2.0 Julia) and a jump rope that were there for extra playing.

We completed two full rotations through all stations.

Mary: WW2 x30, Box Cutters x15, H2M x15, WW1’s x30. 5 last Good Mornings to stretch it out.
Announcements: Donate to Momma’s House Thanksgiving Meal Fund through PayPal. Thursday night hygiene product ruck. Check Slack and either Breach or Sprinkler for details.
T-Claps (Recognition): Big Perm…second post in a row. POTS for showing us the way by lifting and carrying the heavy back (instead of dragging). Nemo for showing on-time to EC.
Prayer: Pray for 187’s M and health issues. Full House took us out! Honor to lead men. Thanks for playing today.

Foggy morning

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FNGs:none

4 packs for EC. LED,  Deuce, Norm and Fram with ECEC
Warm Up:SSH, good morning, fazio arm circles,daisy pickers
The Workout:Grabbed 5- coupons and two medicine balls. Moseyed you bottom of hill. 2- packs threw ball up hill and climbed hill to retrieve ball until they reached the top. Pax’s on bottom of hill did reps of 20 of following exercises until all packs did the hill 6 x

curls for girls, triceps, ground pounder,overhead press,upright rows, toe taps over block while on back, hop over blocks, squats.

put blocks away and moseyed to concession stand  did descending count of wall sits and BTW 20,15,10,5. Did 3x 10count ic plank arm extensions to the Wall.

moseyed to courts

Mary: 40 lsf ic, 40 big boys, 30 American hammers IC, 40 mount climbers IC, 40 sec Superman IC. Finished with 5 burpees mentioned by POTS.

 

Announcement: Ruck with hygiene products from family dollar on sunset and HS road intersection to HS PD. 5:30 Thursday 10/22.  Bring products to Kenny’s grave if you can’t make ruck.

Prayer:Kids, teachers, school, Our struggles with Covid. FedEx spider bite future president.

Where’s Cupid!?

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This morning, Men assembled for what was promised to be a no burpee beatdown.  But alas, our Q never showed.  There were many imitators…  It’s amazing how many tiny cars are out at 5:30, especially in the Teeter parking lot…  Even without our leader, the show must go on!

EC: ShamWow! 187

FNGs: No

Warm Up:  by ShamWow!

SSH, Smurf Jacks, Bent Overhead Claps, Overhead Claps, Seal Claps, Frankensteins, other stuff ShamWow told us to do…

The Workout:

POTS’s Contribution

  • Mozy to the GCF parking Lot
  • Partner Up for a DORA – 100 Merkins, 200 LBCs, 300 Squats switching off with a partner that runs around the Jiffy Lube

UTI’s Contribution

  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the guardrail, 10x Dips, Erkins, Derkins for 2 rounds
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the guardrail, 10x Dips, Erkins, Derkins for 2 rounds
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™

ShamWow!’s Contribution

  • Mozy to the damp dumpster wall behind the Teeter
  • Half the group on the wall for People’s Chair
  • Other Half completes 20 Shoulder Taps
  • And… Switch
  • Mozy back for Mary

Mary:  by ShamWow! – Box Cutters, Homer to Marge, Pickle Pounders… other stuff ShamWow told us to do…

Announcements:

Tuesday Oct 27th at 8PM – TEDTalk a week from Tuesday with Tetanus

T-Claps (Recognition):  Great work this morning men!  Good to see Walter White out with us again.

Prayer:

  • Prayers for 187’s wife, awaiting some results on a medical test
  • ShamWow’s wife, will have a procedure next month