33 men completed the Patriot Games workout and celebrated our nation’s independence.
3 FNGs:welcome midstick,waterboy, and cliffhanger
Announcements: F3 dad’s camp, Kid Cracker has tickets
Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead
So, after 2 years of being with F3 I finally got the balls to lead a workout. Thanks, Double D for going on vacation and giving me a chance to lead the men through the grind.
Warm Up:
Jog around the tennis court
15 Side Straddle Hop
15 Hillbillies
15 Imperial Walkers
10 Fozzy Arm Circles Regular
10 Fozzy Arm Circles Reverse
10 Good Mornings
10 Copperhead Squat
The Thang: Ten station workout all the way down the Possum Trot road
Station 1 Burpee x 10
Station 2 Rock Curls x 20
Station 3 Merkins x 15
Station 4 American Hammer with Rocks x 20
Station 5 Bobby Hurley x 20
Station 6 World War II x 20
Station 7 Plank Jacks x 20
Station 8 Morning Wood 10 Left / 10 Right
Station 9 Mountain Climbers x 20
Station 10 Monkey Humpers x 20
Sprint Back to the start (Station 1)
THANG ROUND 2 with adding 5 more reps to each station
No Man was left behind!!!!! Everyone picked up the six!
THE WALL
10 Donkey Kicks
15 count – People’s Chair arms out
10 count – Balls to Wall
15 count – People’s Chair arms up
Mary:
20 LBCs (I know we only had time for 1)
COT:
Prayer Request – Pikachu has a job interview and pray for F3 vets to get back out. Let’s reach back out to the guys and get them back in the grind.
16 posted @ the Possum Trot in the heat & humidity of another hot Carolina morning in June.
Warm up: Q led by Farva for SSH, IW, Hillbillies, G-mornings, Fazios all IC
The Workout: Pax lined up for a 1-2 count off then bear crawled to their respective pain stations at opposite ends of parking lot. Before YHC could lead the Pax in a 10 count of merkins, Pikachu jumped the gun causing a penalty thereby leading to 20 merkins. Upon bear crawling to each groups pain stations, Pax each proceeded to carry or flip tires to opposite end of parking lot. Stations consisted of farmers carry of 2 40lb water jugs, 2 40lb cinder blocks, flanked and rolled 3″ fire hose, 40lb barbell, large flippin’ tire, medium flippin’ tire, 2 shoulder carry tires, pallet, and slosh pipe. Pax without weights to move stayed back and completed merkins & LBC’s waiting for their turn. Upon reaching end of parking lot Pax bear crawled large hill to complete 20 count of Irkins, Derkins, dips on the guard rail the crawl bear back down hill. Rinse & repeat x 2. After 2 completed hill climbs of the above, the remaining time was used to continue moving weights back and forth across parking lot. The Pax held various forms of plank waiting on the six. Upon finishing, YHC called for a sprint from opposite end of parking lot to the base of hill for another round of Irkins, Derkins, & dips at the top. Since Pikachu had found fault with YHC’s earlier merkin count of 10 it was decided to rinse and repeat the hill work once again! Mosey on over to tennis courts for Mary.
Mary: Farva & YHC decided together to call out a Pax who had never led Mary. Noah’s Ark raised his hand and took center court like a pro leading us in 20 modified Freddy Mercurys IC, followed by 10 Pickle Pounders and 20 WWII’s.
Announcements: Upcoming July 4th 1776 convergence at Womble, up and coming AO for Yoga and Kenny’s Graveyard, and Wake County finally approved the South Wake Park project coming to Crooked Creek.
Name-o-rama
Prayer requests: Crablegs to have continued strength
COT: YHC shared the Golden Rule: Do unto others as you would have done unto you and what that looks like when we all encounter less than desirable situations involving people including family that say or do things that hurt us or rub us the wrong way. React in a way that will demonstrate the love and kindness of Christ in the situations. Noah’s Ark and YHC shared a short testimony how easily we can become agitated and react with the wrong attitude. Let this not be said of us F3 men. YHC led us out in prayer.
We had a 11 PAX for an unsuspecting game of Ultimate Frisbee. It was time for Fuquay to host a game on another very humid morning.
Warm Up: We were excited to get to the field so we did some quick warm-up stretches prior to the workout starting.
The Workout: We divided teams into gray shirts (5) and other shirts (6). Each time the frisbee was dropped we did 3 Merkins the first half and 4 Squats during the 2nd half. The team that scored chose the exercise (10 for the non-scoring team and 5 for the scoring team). The exercises were picked by the scorer: Merkins, Leg raises, SSH, Star jumps, LBCs, WWII. For the Merkin challenge we officially count 105. There were some great plays out there for several that have never played before!
Mary: We gathered for less than 6 minutes of Mary with around the horn of stretching and abs only.
Announcements: July 4th Convergence, A Yoga AO starting up mid July
Prayer: Beater lifted up a friend that suddenly passed at the age of 42, prayers for Draper, DoubleD, and CrabLegs
BB for Sheepdog this morning! My first Q! Much thanks to Yogurt (Joe) for the warm-up, and great support from the rest of you!
Warmup
Hillbillies
Samson stretch
Squats
Sumo squats
Short run
Plank-walk Merkin (we named it Typewriter, comment if there’s another official name. Basically side-step with hands for 3-count, then push-up)
Situps, in-and-outs, v-ups (10 each) x 2, with 10 Hindu push-ups (Dive Bombers) after each set
Short Indian run
Squat jumps
Partner push-ups (horse stance supporting partners legs; needs a name, maybe Horse Merkins?)
CQC – Handshakes and wrist locks
CoT: Yogurt led devo on finding the calm in the midst of a busy, media-filled day. Double D’s nephew got his job back, prayers for a straight road. Prayers for injured members.
Pax of 17 came out to PT in the gloom this morning
Warm up:
SSH, Imperial Walkers, Hillbillies, Good mornings, Fazio Arm Circles, arm stretches and a warning that you’ll need them
The Workout:
All Pax grab a rock and line up on one side of the road
11’s with the rock (brief pause and move away from the houses)
1 merkin with left arm on the rock, bear crawl push the rock to the other side and do 10 squats with the rock, carry the rock back across. 2 merkins with right arm on the rock, bear crawl push the rock to the other side for 9 rock squats. Rinse and repeat etc. As always, PICK UP THE 6 when done.
Jog back to the warmup circle and set the rocks down
Set my phone as a marker for the point position who gets to call a 10 count of whatever rock exercise they’d like. After each 10 count, put the rock down and rotate to the right until a full 17 man rotation is complete.
return the rocks and head to the courts for Mary
Mary:
Circle up for a similar circuit, each pax gets a 5 count of their choice. Some chose to do a 5 count of 5 count merkins (25 total). Ended up doing 150 merkins in the regular workout, some pax did EC with 30 more after the workout for good measure. Q and Pax were sufficiently smoked at the end of the workout.
Announcements:
Pain truck next week at PT, Wrangler will have his VQ the following week at PT, PT is cancelled on the 4th of July in favor of supporting the convergence.
100 mile ride on Saturday – see Double D if you can make it
Prayers – I closed us in prayer, asked for guidance and to help us be better men, brothers, husbands, and fathers.
PAX of 6 came out and enjoyed the nice cool, disgustingly humid morning
Warm Up:
SSH, IW, HB, Windmills, Good Mornings, Fazio Arm Circles and some stretches
The Workout:
Picnic table merkins, dirkins and irkins x20 with a mix of abs x15
Mosey’d to the rock pile and picked up two rocks (or in R22’s case, boulders) and moved to the picnic tables. Started with Curls for the Girls x15 and an ab exercise and moved to the next rocks in line. Each PAX called a rock exercise to lead with abs/merkins twice around the horn.
Finished with 177 Merkins.
Mary:
Around the horn for Mary: Burpees, LBC, Dying Cockroach, more Merkins, and some more that I cannot recall!
Announcements:
Discussion on the great time PAX had at the Day in the Park and hope that it will be an annual event.
Prayers: DoubleD nephew – back home and at his old job. R22 brother diagnosed with Huntington’s Chorea.