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Feel the Flow

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I was watching some kettlebell flows and figured we should do that.  I do apologize for getting gassed during the workout.  I blame myself and a little bit of Dumbo for getting into that situation.  Huge congrats for Skidmark for finally getting his Fritter.  I had the shirt ready for him for some time.

EC: Skidmark, Pikachu, 187, Dumbo, Axe, Dawgpound, Lucky

FNGs: Nope

Warm Up:
Circle Up for the following
Side Straddle Hop
Fazio Arm Circles
Good Morning

The Workout:
The first Flow:
The first flow is supposed to be done with two kettlebells but we only have one each so we modified it.
4 Merkins
3 Each Arm Bent over Row
2 Squats
1 Each Shoulder Press

We did the flow 4 times

Recover on the Midget love Handles

The Second Flow:
Right Arm Row
Right Arm Kneeling Clean
Right Arm Press
Stand Up
Rack and switch Arm

We did 5 Reps each arm.
2 Rounds with Midget Love Handles and Around the world in between

The Third Flow:
Start in a squat
Bicep Curl
Stand Up
Bell over head
Tricep Press
Squat

We did 10 Reps of the following

We then took the bells for a walk around the loop.  With the bell press overhead.  We switched arms half way.

Circled up at the far end of the parking lot.
5 One Arm Kettlebell Swings Right Arm
5 One Arm Kettlebell Swings Left Arm
10 Two Arm Kettlebell Swings

Walk back with the bell press overhead.  Switch half way

We then repeated The third flow, Second flow and first flow

Mary:

Three rounds of the following
Little Baby Turkish Get Ups
Homer to Marge with bell on pelvis
Homer to Marge with bell over head
Low Slow Flutters with bell over head
LBCs

Announcements:

Fitness Test at Paradise City
Crab legs is doing a fantastic thing where he is going to a ball game at each MLB park.  He will be interviewing other folks with ALS to get their stories out there.

T-Claps (Recognition):

Skidmark, Pikachu and 187 did 5 ECs and 5 Posts with their own breath takers.

Prayer:

Crab legs and his travels
All unspoken
Pax and their Parents going through tough times
Getting Pax Healthy

Memorial Day Murph

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What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..

Prays encompassed some respectful silence….

Thank You Men, it was my true honor to lead such a special AO.

(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))

AMRAP Indian Runs!

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PAX of 21 posted at Disney, “Where Dreams Come True” (dreams can be nightmares too) for a BRR friendly workout.  The definition of friendly was debated by Nemo after the workout.  Q was happy to see a large group of #HIM swallowed the DRP and decided to show up for EC (15 in total).  Upon further inspection, he was even more pleased to see that there were no Fritter Quitters.

FNGs: None

EC: Pablo, M4L. Dawgpound, Emeril, ShamWow!, Crosby, Dahmer, 187, Axe, Plex, Pilgrim, Bernie, Pumkin Spice, Nemo, Katniss

Fritter: New Fritters: Bernie, Pilgrim, Crosby, Katniss  Repeat Fritters: Dawgpound, Emeril, M4L, ShamWow!, Pumpkin Spice  Fritter Quitters: None

Warm Up: All exercises in cadence: SSH x 20, Imperial Walkers x 20, Hillbillies x 20, Fazio arm circles 10 forward 10 back

The Workout: PAX split into small groups (3 groups of 5 and 1 group of 6) based on speed for Indian runs.  In there groups, PAX moseyed to the drop-off circle at the front of MCHS where they found benches to complete 10 erkins, 10 derkins, 10 dips, and 10 more erkins while we waited for the six.  Once we regrouped, we moved to the gate that separates the faculty lot from the road for the main entrance.  In their Indian run groups, PAX were instructed to run up the long road to West Lake Rd and do 5 burpess, run back and bear crawl under the gate, run up the short road to Middle Creek Park Ave and do 5 star jumps, run back to the gate, and wash-rinse-repeat until Q called time.  After 30+ minutes, Q called PAX back do the gate to regroup.  While waiting for the six, we completed LBC ICx25, 25 Merkins, SSH ICx25.  Once we all regrouped at the gate, all groups combined for a large group Indian run back to the flag for Mary.

Mary: All exercises in cadence: Low Slow Flutter x 20, Homer to Marge x 20, Freddie Mercury 20 regular and 20 reverse, Pickle Pounders x 20, Have a nice day!

Announcements: Blue Hen 5 year anniversary Q @ cletus with a 5 mile EC that starts at 4:30, Breath Taker charity is the Holly Springs Food Cupboard: Accepting donations of cash (Fritter Foundation is matching all cash donations), food, or time at the cupboard to help in garden or general repairs (meeting there this Saturday)

Prayer: Drew (victim in UNC Charlotte shooting), Crablegs, Bernie’s stepmom, Pilgrim’s father, spoken and unspoken.  Thank you to Pumpkin Spice for taking us out in prayer!

Field Trip at the Nut!

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FNGs: Thigh Master, Pigpen
Warm Up:
Today’s traveling will be via rock indian run.  Last guy in line picks up the rock, sprints to front.  Upon reaching the front, a workout will be called.  Leave the rock in place for last guy to pick up.  Rinse, repeat.

Travel via above to playground for 5 count pullups & 10 count BTTW x3.
The Workout:

Field trip to Rovisys!  All the greatest hits were performed.  Bear crawl shuffle across the top of the ramp; bear crawl while guys planked the rails; backwards partner carries; crawl bears; wheel barrows.  So many good memories of trying not to eat railing while arms are shaking and guys are bear crawling underneath.

Mary:

5 count of everybody’s favorite Devil Burpee
Announcements:

Service @ Food Cupboard Saturday

QSource immediately to follow at Starbucks
T-Claps (Recognition):

Props to Cupid and Abe.  Both guys are newer to F3, but have been pushing themselves to get better.  Today wasn’t easy, and they both put forth max effort.  Nice job and keep accelerating.

Prayer:

Lots of parents struggling.  Cherish the time.

Rocks at the Trot

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It was great to be back at the Trot in front of 27 high impact men eager for a “Rock” beat down promised on social media.

FNGs:  None

Warm Up:  Jog around tennis courts.  Circle up in parking lot.  25 SSH, 10 IW, 10 HB, 10 Daisy Pickers, 10 Good Mornings, 10 Seal Claps, 10 Thunder Claps (all in cadence).

The Workout:  Jog to the snack shack.  Lined up in front of hill adjacent to ballpark fence.  Sevens of Merkins and LBCs.  Line up against outfield fence for 25 count people’s chair, 25 count BTTW.  Lots of chatter/commotion as the chain link fence may not have been as sturdy as Q anticipated for said exercises.  Adapt and overcome – headed to the snack shack for 25 count Australian Mountain Climbers and People’s Chair.  Chatter continued as PAX lined up on road in two lines.  Not sure what PAX anticipated but Q began Frankenstein’s, Gate openings and Lunges up the hill.  Mosey to rock pile for medium size rock.  PAX lined up with their rock in two opposing lines.  Q was at one end in the middle leading the following rock exercises with a couple of 10 count breaks in between:  10 count cadence – Curls for the girls, OH press, Tricep extension, Side twists, goblet Squats, Rut-rows.  PAX continued with their rock performing the following exercises on their six:  Homer to Marge, chest press with feet 6 inches off, skull crushers, LSF with rock extended above chest and LSF with rock extended behind head (that was a fun one).  Chatter was minimal.  Hmmm.  PAX finally put their rock down and began 25 count of toe taps, side to side jumps (over rock), front and backward jumps (over rock).  With rock at feet, PAX completed a square circuit beginning 10 R and then 10 L.  PAX switched rocks.  Some Mosey and curls.  Felt like I was back at ROTC Field Training on the parade grounds.  10 Burpees together.  Closed out with 10 cadence counts bicep curls, tricep curls and OH curls.  Return rocks to pile.

Mary:  Various Yoga positions for cool down.

Announcements:  Bottle exchange at LipSync home (whether or not he is home) this Friday; Torch Run; Food Cupboard (need more PAX turnout – See Emeril); Lots of PAX celebrating F3 Anniversaries – Guest Qs coming:  Memorial Day workouts and Murph at 0730 (Womble).  Check Social Media.

T-Claps (Recognition):  Highlighted Rainmaker (Pete McKeon) today as 6th man.  Originally from NY/CT, LEO (20 years); Great F3 naming – during an interview with a person in custody, threw his keys to another LEO and inadvertently hit a sprinkler causing the sprinkler system to go off!  LOL!  Mets fan.  LOL! Active 5-6 months in F3.

Prayer:  Messi has schoolmates involved in a 4 wheeler accident – doing OK; wear helmets!  Injured PAX; Silent / Unspoken prayers.  Thank you Fonzie for leading PAX out today in prayer.

EC:  Messi (bike), Fonzi, Pumkin Spice, H1N1, Katniss, Pilgrim, Bernie, Crosby, LED, Cupid, ShamWow!, Emeril, Dawgpound, Pikachu, M4L, Skidmark (ruck) and The Natural.

 

An honor leading you brothers – Dauber.

Groundpounder Backblast 5/18

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Pax of (10) for a very warm Jones park beat down

Slide Rule, Doc, Pikachu, Dauber, Motoboatin, Pumpkin Spice, Shamwow, Lizard Lick, Daumer

QIC Breach

Warmup–

Jog around the parking lot area and circle up for 22 counts of SSH, Imperial Walkers, Frankenstein’s, Squats and Hillbillies.

Main event–

Mosey snake style up and down the hills behind the baseball field over to the wall for 22 counts of Irkins, Dirkins and Dips.

Mosey over to the batting cages for some fast feet across 2 sides, more mosey over to the rock pile.

Circle of fun with rocks for 22 counts of Curls for the girls, rotate to the left, 22 count of overhead extensions, rotate left 22 Rut Rohs, rotate left 22 counts of chest presses, rotate left 22 counts of trunk twists, rotate back to your home rock and 22 count meltdown with no break of curls, over extensions, trunk twists and Rut Rohs.

Return the rocks to the pile and mosey over to the shelter for 22 count of peoples chair followed by balls to the wall. Repeat with Australian mountain climbers and seal clap peoples chair.

Mosey back in the grass for some Duck, Duck, Goose. The duck chooses his goose after running around the outside of the circle. If the goose catches the duck its 5 burpees for the duck and if not the goose does 5. Pax performs squats while we wait.

Mary

Circle up for 22 count of Lo Slow Fludder and then a squat party for Bring Sally Up. Hold squat on bring sally down and stand up on bring sally up. A great time was had by all.

Closed in prayer

Little Hill Repeats

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EC: Dawgpound, Sliderule, Cowboy, Pablo, Aquaman

FNGs: None
Warm Up:

Jogged around and Circled up:

Good Morning
Fazio Arm Circles Forward and Backward

Jogged around and Circled up:

Hillbillies
Imperial March

Jogged to the light:

Merkins

The Workout:

Jogged to the bottom of the hill entering the neighborhood. The workout was as follows. 11s going up over the hill and back down. Exercises was Monkey Humpers and Squat Jumps.

After many minutes we headed back to the starting place

Circles up at the light for Pickle Pounders

Headed to the basketball courts for ‘Saw Lightning’ Paradise City edition.

In a plank jack during the song. When ‘Saw Lightning’ Merkin when ‘cut me down’ Catalina wine makers

The Bose Sound Link died half way through the song. Emeril lead us out with 15 more merkins and 10 Catalina wine makers

Mary:

Emeril was screaming for stretching. Midget took over with the following:
Low slow flutter
Rocky Balboas
Then some yoga stretching happed.

Announcements:

Need handy Pax at the food cupboard Saturday from 9 to 12
Cletus 5:30
Special guess Q at Ivan. Cut Me Mick from Raleigh is coming down. The man competes with KBs. So we should all learn something this Friday at Ivan.

T-Claps (Recognition):

Breach with the donation last week.
Emeril for making it to the food cupboard
Snap for absolutely killing it today
Slide Rule for a fantastic job with Breath Taker

Prayer:

Pilgram’s Dad
Bernie’s Mom
Moby’s Dad
Shredder
Crab legs

Pumpkin Spice VQ

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EC: Pumpkin Spice, Dumbo, Deadbolt, Dawgpound, Emeril, Nemo, Pikachu, The Natural, Lucky Charms, Maybelline

Red Shirts: 9

FNGs: None
Warm Up:

Pumpkin Spice had us circle up.

Fazio Arm Circles
Hillbillies
Imperil Marches
Merkins
Mountain Climbers

The Workout:

Went to the band shelter for the workout.

Do rounds of:
KB Swings (30, 27, 24, 21, 18, 15, 12, 9, 6, 3)
Pistol Rows (20, 18, 16, 14, 12, 10, 8, 6, 4, 2)
Box Jumps (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

For breaks we did Love Handles

After finishing the rounds we did the following.

Mini Turkish Getups
Around the World
Love Handles

Pablo Special (One rep is Clean right arm, squat, Clean left arm, squat, Lunge each leg)
Did 1, 2, 3, 4 and 5 Reps

Mini Turkish Getups

5 Man O Makers

Mary:

Pumpkin Spice had us circle up.

LBCs
Box Cutters
Each Pax picked an exercise. Lucky was skipped
10 Burpees

Announcements:
T-Claps (Recognition):

Breach for bringing 85 lbs of food for the Holly Springs Food Cupboard.  Awesome job Breach.  You do a great job helping out the community.

Prayer:

Shredder
Moby’s Dad
Bernies Mom
Pilgrams Dad

Where’s Dad? and Wear Red Fridays

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Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁

Just Roll With It

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EC: Full House, Sham Wow, UTI, Pikachu, Lipstick, Skidmark
Warm Up:Mosey up the ramp with BK, HK, Grapevines, backwards to top. Circle up for SSH x50, FAC x12, reverse x13, overhead claps x14, straight to plank merkins x15, mountain climbers x16, shoulder taps x17.  Count off and get into groups of 4,5,5
The Workout: 4 Corners Team Competition: First Lap around Ting we did together top right corner Star Jumps x15, lower right corner derkin hold until partner from top corner comes down, bottom of ting ramp J-Lo Burpees x7, top of ramp BTW until bottom of ramp parter comes up from burpees.  The beginning was a little rocky and was hard to get an accurate starting time once all pax were in their corners to start.  But the creativity was there and we rolled with it! PAX completed 2 circuits and we met back at the top for a backwards crab walk half way down ting ramp and then sprint back to bball courts bc we were out of time.  PAX was told the losing team would be penalized, but it was all a lie to get them amped up working hard on this beautiful Monday morning. (I also ran out of time 🙂 )
Mary: No time for Monday Mary, she had enough over the weekend.
Announcements: Memorial Day Convergence check FB/Slack for details– Q Sheet Awareness continues Lipstick has your Q at Sheepdog on Friday
T-Claps (Recognition): Another morning of 21 Burpees for our friend Riley
Prayer: Injured PAX, Impacted community at UNCC shooting