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Someone get the Site Q a Shovel Flag

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Last Sunday New Mexico hit up YHC asking him to Q a new Beta AO. YHC respectfully declined for the first week because of Rune. Need them miles. YHC did promise that he would Q the second week so YHC upheld his promise. Also managed to get Pikachu to tag along and received a surprise text from M4L wanting to post. Clown Car!!

New Site, new AO, let’s see what fun we could have.

EC: Pikachu, M4L, Skidmark

FNGs: None, but there will be. YHC handed a stack of F3 business cards and stickers to New Mexico to EH his neighbors.

Warm Up: Mosey around the lot. 1 burpee, 20 SSH, 2 burpees, 20 SSH, 3 burpees, 20 SSH, 4 burpees, 20 SSH, 5 burpees (group getting tired already), 12 Fozio Arm Circles F/R, 10 Overhead claps

The Workout: Modified DORA. Pair up. At the first small wall 50 step-ups, 2nd small wall 100 Derkins, 3rd small wall 200 Dips, 4th small wall 300 LBCs. Start at any wall and one partner runs around the flag pole, after 2nd person returns back from run rotate wall.

Mosey to the flag pole, Pax did squats while one Pax bearcrawl around. Q added in other exercises such as low slow flutter, freddy mercury, dying cockroach while remaining Pax did bearcrawl. Two rounds of Guantanamo’s.

Mosey to the wall. 2 rounds of preacher chair and Balls to wall with Pax doing 10 counts

Finished with Q’s two favorite exercises; 1. Two/Three man Catch me if you can Indian Run with 5 merkins.

Mary: Q’s other favorite exercise – Merkin clock. Sweat left a beautiful clock on the concrete

Announcements: M4L has the Q at the arena on Friday. Mulch at Bass Lake

T-Claps (Recognition): New Mexico for getting a new site going and posting

Prayer: New Mexico’s friend and family, Quiver’s friend and family, Crablegs

A Woman’s Dream

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YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country

Called It!

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Skidmark and YHC were texting the night before about what we expected number wise. RUNE had caused Running 4 the John to be a very popular option, frequently with 5+ HCs and over 15 pax. Jokingly I said we would probably only have 5 – turns out I was spot on.

No EC aside from Vasoline running over from home.

FNGs: None of those either
Warm Up:

SSH x10 IC, Daisy Pickers x10 IC, Good morning x10
The Workout:

5.71 mile loop per Garmin. Fast group this morning – no one got over 6 miles. YHC was nice and had us go clockwise so that we would get all of the hills out of the way up front.

R
Mary:

Not today
Announcements:

July 4th special offering from Skidmark – Womble at 0600. No Bass Lake mulching this weekend.
3rd F meeting Wednesday July 8th at 0530 at the Crazy Ivan parking deck.
T-Claps (Recognition):

All of the RUNE pax who put in serious work over June. Special t-claps to team Pikachu for the win!
Prayer:

Our country. Pax with injuries themselves or within their families.

Garmin Challenge

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5 pax answered the alarm and pushed to tiger blood to increase speed and VO2 max. This mornings workout used the garmin race pace predictor for pace intervals. One near merlot and when i say near there may or may not have been dry heaving. Makes you want to come out next week huh. 2nd F followed in Skidmark’s driveway

3 for EC: fumunga, Mr. Terrific, Skidmark

FNGs: none
Warm Up: leg swings side to side and front to back, .5 mile mosey
The Workout: Ladder work

400 at short interval pace, 400 recover

800 at garmin 5k pace, 400 recover

1600 at garmin 10k pace, 800 recover

800 at garmin 5k, 400 recover

400 at short interval pace, cool down
Mary: sweating
Announcements: 4th of July workout, no mulch this week
T-Claps (Recognition): this was hard today, good job
Prayer: coworkers health, addictions, lots of prayers for family and friends

They’re Coming From All Directions

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YHC did not sleep well last night nor is in perfect operating condition (hammy/knee). Shocker right… Truth be told, seems like most pax are banged up a bit at most times. but we keep pushing… for ourselves and each other to become a better version of ourselves each day. The bar for Paradise City is set high. It’s supposed to be high intensity with a goal of getting 3 miles. We just don’t stop for too long in the City.  YHC challenged himself with putting together this Q and also going on a 5 day Q tour this week with EC each day. Get the ice bags ready! 15 determined pax attended stop 1 at Paradise City.

EC: Dawgpound, Dumbo, Pablo, Skidmark, Pikachu, Cupid, Boy George, Fanny Pack

FNG’s: nope
Warm Up: Loop mosey around the soccer fields and tennis courts and down the ramp stopping for Good Mornings, Frankenstein’s, Imperial Walkers, Hillbillies, and Seal Claps all IC.
The Workout: YHC pre- blasted a rounding the bases theme, so that’s what we did. Home plate was bottom of the ramp… 5 burpees. First base was at the b-ball court… 10 merkins. 2nd base was at the top of the hill… 15 squats. 3rd base was by the ticket booth at the top of the ramp… 20 mountain climbers.  Back to home plate was 25 Freedom Hammers IC.  Pax travelled to each base and back home again, before going to the next base.  Pax stopped to do exercises on the way out AND on the way back in. In all, 25 burpees, 70 merkins, 75 squats, 60 mountain climbers, and 25 Freedom Hammers with just a tad under 3 miles running. Toward the end, there was some confusion among the pax as to where to wait/how to bring in the six.  This guy went this way…that guy went that way. When in doubt, circle up for some Mary exercises.  YHC knew we needed about .3 more miles. I had a plan!
Mary: LSF’s IC, Dying Cockroach IC. With all pax back, we “emptied the tank” as Yogurt calls it and ran hard up the ramp to the top.  Stopped for some H2M, then mosey back to the flag.  Finished up with some trash pickup and some Pickle Pounders.
Announcements: July 4th workout.  Womble Park. 0600. 1776 exercises with 7.4 miles.  Sign up to mulch at Bass Lake.

T-Claps(Recognition): Moped for coming a long way in a short few weeks of AO’s. That guy is coming to get it! All pax determined to finish today’s challenge.
Prayer: All those struggling with addiction.  The Jensen family…a young boy battling cancer.

Pacing for Tigers

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YHC had been looking forward to Qing Tiger Blood ever since completing RRCA coaching certification. Equipped with a pace chart to give Pax personalized recommendations for our interval repeats, I committed to Q when Mr. Terrific said he was traveling this week.

After Running 4 the John + Thunder the day before EC wasn’t going to happen. I pulled in at 0520 to Skidmark’s truck and Cupid wasn’t far behind. 0530 hit and we were off.

FNGs: Nope
Warm Up:

Mosey to the parking lot near the track. SSH x10 IC, Daisy Picker x10 IC, Imperial Walker / Hillbillies x10 IC. Mosey over to the track for a warm up lap which ended with hip openers, Tiger Claws x10 per leg, and side to side leg swings.
The Workout:

We then did 4x 400m repeats at our designated short interval paces with 400m recovery in between. After 2 miles of interval/recovery work we triangle up for Low Slow Flutter x10 IC, Homer to Marge x10 IC + x5 IC per single leg, Tiger Claws x10, and front to back leg swings.

 

We then took a 200m recover jog and then did 2x 200m intervals with 200m recovery.

Mary:

Mosey back to the starting parking lot for left over right, right over left, forward fold, downward dog, and pigeon poses.
Announcements:

Bass Lake mulching – see social media. See announcements post.
T-Claps (Recognition):

All 3 pax ran long Wednesday morning and made it to speed work the next day. Great work guys!
Prayer:

Continued prayers for our country and community and for the men of F3 to step up and lead.

Modify as Needed

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YHC started the pre-blast talking up the route on Crossway but I had to modify my route and cut through the greenway. Cowboy decided to join me and it was great catching up with him along the way.

EC: Aquaman, Bernie, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Pablo, Redenbacher, Skidmark

FNGs: Not today

Warm Up: Say Whaa

The Workout: Reverse Turkey Leg was the route

 

 

 

 

 

Mary:  MIA

Announcements: Rune, check Slack and Facebook

T-Claps (Recognition):

Prayer: Pablo, Particle Board, Rainmaker for the loss of their mother. Cupid for the recent loss of his Gran Dad. Unspoken.

YHC took us out. Always an honor to lead

Shelter

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Solid pax of 13 for a wet, wild & moist Thunder…..

FNGs: welcome Chris Yerxa – CAPRI
Warm Up: Mosey to amphitheater, Crosby warmed up the team with some SSH & Arm Circles
The Workout: We got our dancing shoes on:

Thunder Struck – SSH during verse, Merkin on Thunder, Double Merkin Burpee on Thunder Struck

Rebel Yell – Alt Leg Homer to Marge on verse, Diamond Merkins Chorus (more more more), LBC during bridge

Imagine Dragons Thunder – DIPS, Hold Down during verse, Up on ALL the Thunders

Roxanne – Superman hold on verse, 1/2 burpee on ‘Red Light”, Merkin “Roxanne”

Music Break: PAX Cadence Count Balls to the Wall / Wall Sit PAX cadence count x 2 / PAX Cadence Count Balls to the Wall

Sally – Squat Hold and jump up over head clap on the UP

Eminem/Rihanna Love the Way You Lie – Hold BOAT with claps during Rihanna, left/righ side LBC during Eminem

Mosey to Tennis Courts (not the shelter)

Mary: Box cutters whilst wating for all the PAX to mosey from amphitheater.

In 30 x cadence “crab” heel taps, 30 x cadence American Hammers, 30 x Diamond Merkins

Announcements: John Deere, Crosby + Beth running beer mile back to PYRC

T-Claps (Recognition): good job Capri

Prayer: Various thoughts and prays for recent bereavements and unspoken for Fumunga spouse.

10 seconds to spare

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YHC was pretty excited to be returning to the gloom with his fellow brothers after 3 months of quarantine.  I wasn’t looking forward to the early wake-up call, hence I showed up at 5:29 and 50 seconds.  However, we started on time!

FNGs: I would have been in trouble if we did, considering there was no time for a pre-claimer.
Warm Up: Couple Loops around Ting with stopping points for SSH x25, IW/HB x10, Mountain Climbers x15
The Workout: Coach wasn’t happy with the performance over the last 3 months and called for 30 minutes of Suicides.  We started on Court 1 and did our first set of suicides with 5 merkins at the start line each time. Coach was displeased with the lack of hands touching the white lines and called for a second set of suicides with 5 merkins.  Coach was happy with that round and took us out of Court 1. On the way out a friendly Pokemon noticed our direction was towards Court 2 and said “It would be cruel if we go to the next court and do the same thing”.  Pokemon must have known the Coach to well and called it out! Court 2 we switched it up and did the suicides with 5 burpees. Coach wasn’t happy with the amount of time it took and called for a second set with Turkish Get Ups. Still not happy with the time, he called for a fast round of only suicides.  We left Court 2 and headed for Court 3, cause why not?  Court 3 only had 2 tennis courts, so we had to step it up a notch. Suicides had to be completed in less than 90 seconds. The first one was so close, at 92 seconds. The next one was an all out by the Pax. Coach was so proud of his men, he told them we could do a cool down lap around ting at an 8:30 pace
Mary: Yoga
Announcements: F3 Dad’s Camp is happening, Rune
T-Claps (Recognition): PAX putting in some serious miles last week! We had a lot of weekly distance PR’s!
Prayer: Draper’s Father, Wallaby, Pablo/Particle Board/Rainmaker & Martini’s Families who lost their Mother’s this past week

Dirty 30

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After a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.

FNGs:

None today.
Warm Up:

Mosey across to the old Ivan parking lot.

SSH x30 IC

Sir Fazio x15 forward x15 backward

Imperial Walkers x15 IC

Hillbillies x15 IC

Mosey down to end of the parking lot (towards the pond)
The Workout:

5x Burpees at the end of the lot

Crab walk halfway up the lot

30x of an exercise of the sheet

Mosey to end

5x Turkish getups

Bear crawl halfway down

30x of an exercise on the other sheet

Mosey to end

 

Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.

We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:

Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:

Rune continues – next week is team Skidmark’s rest week.

U-Turn and Disney are looking for site Q’s. Step up and lead!

2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:

Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.

Martini’s mom.

Full House’s wife’s uncle and former colleague passed this week.

Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.

An honor to lead this morning men – thank you for the encouragement and accountability for another year!