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I decided that this morning would be a coupon day. Thought for sure it was going to be raining this am.

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Arrived at Mutiny this am to find about 4 cars in the PVA. I headed down to the circle behind Club Works to unload some coupons. Once unloaded I met all the PAX at normal starting spot.

FNG: Welcome Rob Del Riego F3 abacus

Warm Up: We joined forces with Red October for a lap around the gym. Circled up for 30 IC side-straddle-hops, 10IC good mornings, imperial walkers, hillbillies, Frankenstein’s, merkins. Red October went to shelter and we headed off to lower parking lot.

The Workout: Once I realized we had 11 PAX I had Fram head to his car to grab some more coupons. While we waited for him, we ran suicides. After that we lunged walked, bear crawled and crawl beared to the end of the lot. It was here that I went over the stations. Below is what we did:

One PAX on tire carry around circle. He was the timer.

One PAX moseyed to stop sign at top of hill and returned.

American Hammers with weight

Bench Press w/RR weight

Mace triceps extension

Bent over rows w/weight

Squats w/mace rotating L/R hand

Fire Hose Press

Weights between legs roatating hands

Overhead rotations w/weight

Once we rotated through we formed 2 lines and Indian Run around gym. At the 1st corner was 5 burpees OYO. Lined up and 2nd corner 5 burpees OYO, 3rd 10 Merkins on my up and down, last corner 20 crab jacks. Indian Run back to coupons. Loaded them up in the truck and headed to the wall for wall chairs w/seal claps. We then BTW for a 30 count.

Mary: Dauber and Gump were already there stretching. We did 30 IC low-slow flutter, homer-to-marge/left/right leg up also to 10 IC. Stretched and Have a Nice Day!

Announcements: 11:00 am this Saturday F3 Cook-out. See slack for details.

T-Claps: Fram for wearing over 30lb vest the entire workout and to all who EC this am. Special recognition that my workout met the standard for 16 bit. He knows what I am talking about. Glad I did not disappoint you!

Prayers/ Praise: 16 bits mother-in-law battling cancer and treatments, Kayleigh, Daubers daughter travel mercies headed back to Baylor. Praise Fanny Pack daughter graduating 5th grade.

Something that hit me the Preacher said yesterday in Church.

“Who’s beautification process are you enrolled in?”

The world or the kingdom of GOD?

You’ve got to know where you are supposed to be!!!

Honor to led Gents!!

Runners, ruckers, and terds oh my…

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FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5.  McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell.  Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details.  We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause.  Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

ABsolutely fantastic time at Mutiny

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FNGs: Welcome Shingles!
Warm Up: I/C SSH, IW, Hillbillies, Goodmornings, Frankesntien’s, Daisy Pickers, SFAC, 5 Burpees for not starting on time by site Q. 5 more Burpees for Norm being late.
The Workout: Everything done in tennis court. Start at net 5 LBC, Crawl Bear to mid court and stack 5 LBC, 10 Big Boy Sit-ups, Crawl Bear to end line and stack 5 LBC, 10 BB, 15 WWII, Crawl bear to fence into BTTW. Hold position for the six. BTTW slide shuffle to next court over to same position on previous court. Reverse the stack pattern with Bear Crawls back to the net. Swinging Gate to fence and did Guantanamos to the other side tennis court’s fence. Repeat Bear Crawls bears, BTTW, BTTW slide and Crawl bears. this time at the lines it was Plank hold for 15 i/c, 10 side raises, each side, 5 Oblique crunches. Swinging gate and Guantanamo’s to original start.
Mary: Complaining about Q’s direction earned 5 burpees. More Complaining earned another 5. Burpees for Breach became the catch phrase. Freddy Mercuries, Scissors, Meat Gazers, Meat Gazers w/ legs crossed, Leg Climb. 5 more burpees for good measure.
Announcements: Wilmington race
T-Claps (Recognition):
Prayer: Pots wife going into surgery on Tuesday, Unspoken and YHC took us out.

Ultimate Frisbee: 20 PAX Under the Lights at Ting

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FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

Turned out to be a nice morning considering all the storms yesterday!

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I had not even planned on having the Q. I received a text message last night and was advised the Q sheet was still open. I signed up and made some plans. Once I arrived this am we got with Red October for warm up. After that what I had planned changed.

FNG: Nope

Warm Up: Moseyed a lap around the field. Dauber warmed up with side straddle hops, good mornings, sir fazio arm circles, seal claps.

The Workout: We moseyed to the start of the parking lot. 1st round, every white line 1 Merkin and add them all the way to the end for a total of 11 with a bear crawl in between. Lunge Walk back every white line add a squat. Repeated this with different exercises.

2nd Round Crawl Bear, every white line 1 crab jack- returned Bobby Hurley’s every white line to 11

3rd round Bear Crawl, every white line Plank Jacks, every white line-returned calf raises

Next we moseyed to restrooms for some BTW, people chair, seal claps, BTW, overhead claps, peoples chair. The timer was 1 PAX ran 2 laps around the building and we rinsed and repeated 2 times.

Mary: We moseyed to the tennis quarts for LBC, Reverse LBC, Full LBC, Homer-to-Marge, Low slow Flutter and Have a Nice Day.

 

Announcements: Check Slack for the thrift store building project and Sleep in Heavenly Peace bed project build on April 24th. Sign up genius posted on slack 3rd F. Wednesday March 31st Jersey Mikes in FUQUAY ONLY, all proceeds go to Military Men in Action. This is 70% of their budget. Lunch or dinner show your support!!!

T-Claps: Fram for EC. What a Beast he is!! Everyday!

Prayers: Fedex and family has friends that has an 8 year old boy with cancer. They organized a Jeep drive by yesterday with around 50 Jeeps and managed to secure Fairview FD for the TRAIN. Nice work and what an encouragement this must have been for that little boy. Continued prayers for Doc’s daughter on the road to recovery from surgery. God is Good Fellas!!!

YHC took us out. Honor to be a part of F3!!

Surprise Q

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So this was my first day back after being out for two weeks with Covid and I was thinking I would try to take it a little easy. Ha! I arrived in the parking lot and was greeted by several PAX and a discussion began about who had the Q. Someone (I think it was FedEx or Sprinkle – or both) said YHC had the Q, to which I chuckled and uttered something along the lines of “yeah, right”. They quickly responded saying that YHC did indeed have the Q. At that moment I remembered that I had signed up to Q weeks ago – prior to getting Covid – so I jumped in and repeated part of a previous workout and improvised the rest.

Thanks for bearing with me and for the opportunity to lead – although YHC was somewhat underprepared.

FNGs: None
Warm Up:

SSH x 20 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC
Sir Fazio Arm Circles x 10 IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Walkers x 10 IC

The Workout:

Mosey to the rock pile for a repeat of a previous Q. Everyone grabbed a rock and we proceeded to circle up for a rock exercise followed by a lap around the circle – John Cusack style.

The exercises stacked up after each lap…
Exercise 1: Curls for the Girls x 15 IC;
Exercise 2: Overhead Press x 15 IC;
Exercise 3: Tricep Extension x 15 IC;
Exercise 4: Ruh Roh’s x 15 IC;
Exercise 5: Rock Merkins x 10 on each side

Rocks were then returned after one last lap and we moseyed to the tennis courts for a modified 4 corners. Corner #1 was 10 Merkins, followed by BTTW/ bear crawl one at a time until all PAX made it to the next corner. At corner #2, we stacked the 10 merkins with 20 squats. We lunge-walked to corner #3 for stacked merkins, squats and added 30 SSH. To cap it off, we repeated the BTTW/ bear crawl until all PAX were at corner #4. Once there, we stacked the merkins, squats, SSH, and added 40 Freddie Mercuries.

Mary:

Dauber took over and stretched us out with some yoga for Mary.

Announcements:

MMIA fundraising coming up – check slack for details.
New thrift shop in Angier starting soon and needs some help on Sat., Aril 3rd. See Gump/ Slack for more details

Prayer:

YHC is glad to be back after having Covid – family has recovered.
Gump – new job is going well.

Rusty and Dusty Tires

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FNGs: None
Warm Up: Partnered with Red October (Good mornings, Daisy Pickers, SFAC, Seal Claps, OH Claps, SSH)
The Workout: 6 pax rolled two tires down to the open field next to the playground.  4 pax were instructed to get rocks. teams of 3 on each tire.  1 PAX would flip the tire (one seemed to be heavier than the other) while the SLT called out various exercises to be done with rock IC of 20. They run to meet tire flipper PAX and then trade out. This cycle continued changing tires after 3 cycles. Thing 1 lasted up to the the stop sign at Old Honeycutt Rd.  Thang 2 was backward pulls up down to parking lot entrance and back to the stop sign.
Mary: Cockroach sky touches, Slow Freddy Mercury, Meat Gazers (Breach named it), Cobra, Plank to stretch.
Announcements: Long ass run (Dauber), Help out at Under the Umbrella opening (Gump), March 31st buy a meal at Jersey Mikes and proceeds to local veterans support.  Prison Yard one year AO on 3/23/21.
T-Claps (Recognition): Fed-ex for making EC and Gump remembering we do EC. YHC is VERY happy to be back!
Prayer: Doc’s Daughter, Fram’s Brother going through divorce, unspoken (YHC took us out)

Many Hands Make Light Work

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YHC arrived at the AO at 5:27 to find one other vehicle in the parking lot.  Two other PAX arrived on foot.  No one identified as the Q so the decision was made that we would share the responsibilities.  If everyone took about 8 minutes we would get through the workout in just the right amount of time.  YHC took warm up and the first round, Double D went second, Spoonman took 4rd and Sparky brought us home.  Mary, along with other regular PAX (*cough*Sprinkler*cough*) figured it was too cold out this morning and didn’t show.

FNGs: None

Warm Up:

Lap around the soccer field and then circled up near the tennis courts for:

Good morning x10 IC

Windmill x10 IC

Daisy Picker x10 IC

Sir Fazio Arm Circle x10 IC forward and reverse

SSH x20 IC

The Workout:

16-bit Q:

YHC led us to the parking lot going down the hill for one of my new favorites, the crab boil.  We crab walked 4 spaces and did crab cakes x10 IC, crab walked another 4 spaces and did crab humpers x10 IC, and then the last 4 spaces and finished with crab jacks x10 IC.  We then did a round of 10 dirkins on the curb, 10 squats, 10 irkins on the curb, and 10 lunges IC.  After that it was a crab boil back up the lot.  When we reached the finish the Q was handed off to whoever wanted it next.  Double D was the first to speak up.

Double D Q:

Utilizing the same parking spaces DD called instructed us to bear craw two spaces, do one merkin, bear crawl another two spaces, do two merkins, etc.  Being there were 12 lines we ended up  with 6 merkins at the bottom.  We did a set of monkey humpers and then started our way back up the lot, this time replacing the merkins with burpees.  Once those were (begrudgingly) done we were led down to the round-about where we did a set of Jack Webbs start at 1:4 and finishing at 6:24 (merkins:air presses).  After that the baton was passed to the next volunteer, Spoonman

Spoonman Q:

We were split in to teams of two and were told that each team needed a rock.  Once rocks were retrieved we made our way back to the base of the parking lot.  Instructions were given.  Partner one would work on 100 goblet squats while partner two ran to the stop sign and back.  After the squats were done we did 100 overhead presses and then 100 triceps extension.  Kind of like a Dora.  Once done the rocks were returned and we handed it off to our last Q, Sparky.

Sparky Q:

We moseyed up to the pavilion at the top to do some legs.  The plan was to do four sets of leg exercises but, unfortunately, the clock only gave us time for two.  Each set consisted of step ups x20, calf raises x10 IC, 60 second people’s chair, and 60 second plank.

Mary:

She fartsacked

Announcements:

Double D guaranteed a great time on Wednesdays at School House in Garner at the Garner Senior HS.  10-20 men followed by a free breakfast.  How can you beat that?  If you have a free morning make your way our there and see what they’re up too.

T-Claps (Recognition):

All the men today for stepping up while being put on the spot to make up part of the workout.  It worked really well.

Prayer:

Double D’s mother-in-law who is going through the late stage of dementia and their family as they go through these tough times.

 

It was a great morning and a great start of the week.  It’s amazing what we can do when we work together.  Also, men, reach out to those guys that you know of that we haven’t seen in a while.  During some talks afterwards some old names were brought up that were followed by “man, I haven’t seen that dude in forever.”  Find out what they’re up to and get them back out.  They may need it more than we know.

 

010000

Cadence Can Kill

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A cold morning over in the Quay this morning. YHC was very glad to see a few cars roll in while returning from a nice EC route still lit up by Christmas lights…cuz everyone knows YHC just can’t see so good! Turned out to be a co-Q with 6 PAX, as FedEx had an extra kettlebell and I had extra’s which gave everyone something of everything!

FNG’s: No.

Warm Up: FedEx led the circle. SSH x 25, Good Mornings, Fazio Arm Circles, Imperial Walkers, Hillbillies, Michael Phelps, 5x Burpees.
The Workout: Kettlebell Thang 1st: YHC cooked up a 12/28 reps workout. Most Pax finished before FedEx took over the Q again. 12 Halos, 28 Bell Merkins, 12 Shoulder Press Each Side, 28 Tricep Press, 12 Squats, 28 Swings, 12 Curls for the Girls Each Arm, 28 Lawnmowers alternate sides, 12 Midget Love Handles, 28 Boobity Boobity’s, 12 Figure 8’s, 12 Clean/Jerk/Press.

Next Thang was on FedEx and he killed us with reps and cadence. Legs and Shoulders were hit hard. We did 20, 14, and 12 counts of: Step Ups, Pulse Squats IC, and Side Lunges. Then it was 20, 14, and 12 counts of Dry Docks, Dips IC, and Shoulder Taps IC.

Mary: FedEx took the lead for Leg Raises, Freddie Mercury’s, Standard and Side Planks with arms/legs up. Pickle Pounders

Announcements: Monthly challenge is out there for accountability. Check Slack.
T-Claps (Recognition): Sparky…out for his 2nd workout! FedEx for coming prepared to combine if necessary.
Prayer: Thanks for my M’s recovery. PAX who are doing this on their own in F3 nation…getting after it. FedEx took us out!

A Few of my Favorite Things

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6 for EC! Probably some kind of Sheepdog Record. Shredder, Sparky, Dovetail, Fumunga, Martini, and Quiver for 2 miles.

 

Warm Up:

  • Body circles
  • Indian run: Jog/high knees/butt kickers/karaoke
  • Samson stretch
  • Lunge pulse
  • Inch worm, jump legs forward, then back pedal to start

The Workout:

Bikes, books, guns, keyboards

After each “favorite thing,” sprint from one end of the lot to the last median, then a jog once around the lot.

AK-47s

Start laying down, do 10 hollow body rocks (start on back, roll to your front, always keeping head, arms, and legs of the ground, like rolling in the mud), push to plank on the last, then “check the action” with a 10-count of shoulder taps, then “fire”with 10 jumps (legs forward into crouch, hands don’t move). Made mention that an AK mag holds 20 to 30 rounds, so they can be greatful they only had to fire 10.

 

Alternatively, do reps of 3, and rinse and repeat for as many Pax as there are (use a multiplier if there’s 3 or less)

 

Clickety-Clack (building custom keyboards)

Start at one median, go to the next.

Fancy feet for a Pax-count of 10, then smash the enter key with a frog jump. Continue through each pax.

Downhill MTB (Bikes)

Freddy Mercury, starting slow and speeding up, then pop up and do 6 box jumps burpees

Books (C.S. Lewis, LOTR)

Orc squats: deep squat, hands on the ground, clean and jerk, landing with hands overhead, in a deeper squat). 20 reps.

Lewis – Mere Christianity – dynamic tension: front, side, down, up. Go through twice, recover for 20 sec, then twice more.

Combatives:

45° defense. Start with hands up in disarming position. Block punch by stepping close at a 45° angle. Don’t want to be too far away from attacker. As you step, punch to floating ribs, then follow with an elbow to the GB20 pressure point.

Mary:

Round robin. Homer to Marge, low slow flutter, crab cakes, Freddy Mercury, LBCs, boat canoes

Announcements:

  • Dovetail moving on 15th, help needed
  • Ultimate on Monday, 5:30am @ Womble (lit field!)
  • Gather angel tree stuff @ Sheepdog for HSPD. Check Slack.
  • 2 good Ted Talks so far, see Slack for recordings. Breech up next
  • Dovetail moving on 15th, help needed

Prayer:

  • Fumunga expecting a girl!
  • Fumunga’s and Quiver: people passing from COVID
  • Quiver just celebrated 19th anniversary
  • Noah’s ark
  • Shredder’s tests to discover what’s up so he can continue exercising
  • Dovetail’s move and wrist