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Did he just say 50 burpees?

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FNGs: Not really the place for all that…

Warm Up: Good Mornings, Imperial Walkers, Windmill, Overhead Claps

The Workout:

  • Thing 1 – Mini Dora on the tennis courts.  Partner does suicides while other partner exercises, Switch, rinse, repeat.  Exercises were 50 burpees, 100 Mtn Climbers IC, 150 Star Jumps.
  • Thing 2 – Laps around Ting with stops at the ticket booth for step ups and split leg squats and a stop at the guard rail for Irkins, Dirkins, and Dips.

Mary: Stretching and a couple of laps around COT because we were real close on the promised 3 mile minimum.

Announcements: Picnic

T-Claps (Recognition): All the PAX showing up and showing out on a Monday.  Great work out there men!

Prayer: Best In Show’s MIL battling cancer.  PAX training for various races.  YHC took us out.

It’s always an honor to lead in the gloom.  I’ll try to do better next time!

U-Turn 5-13-2023

Respect The 1st F

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Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.

The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks

COT Message:

  1. Respect the 1st F. If you are a site Q, if you leading workouts, if you regularly attend a workout, then you should be flying an F3 flag. Why? The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Planting a flag at your workout is a metaphor for that mission. Without a flag, we’re just a bunch of guys working out together. Respect the 1st F, fly your flag, give others the opportunity to experience F3.
  2. Don’t wait until you’re in your 50s to develop an exit strategy for work. If we’re all lucky, we’ll live to be 90 years old. Do you want to work beyond your 50s or 60s? I don’t, at least not tied to a desk. Make a plan now.
  3. Don’t wait until your in your 50s to find Jesus. Turn your life over to Him now and your life will be much more peaceful.

Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.

T-Claps (Recognition): none called out today

Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.

Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.

Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!

Earn that Bacon

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Today was a first in F3SouthWake. A few PAX have been talking for a few years about having a 2nd F breakfast after a workout to showoff their skills on the griddle. Finally, the day was here. We had an early start (0515) and a shorter (30 min) workout to accommodate this event. YHC had the Q and wanted to PAX to earn that bacon and sausage. We arrived at 0500 to get set up. There were 23 total PAX that came out to enjoy this first time event at Possum Trot, SW’s Original AO site. YHC forgot a cone for the workout so a banana would be the substitute. So I grabbed one and here’s what some PAX called 30 mins of Hell.

Warm up
Mosey down to lower part of park for some carioca, butt kickers, high knees, and slides.
Gather at concession stand area.
SSH’s
Windmills
Willie Mayes Hayes
Plank Jacks

The Thang
Partner Dora
100 – Hand Release Merkins
200 – Shoulder Taps (each side cts as 1)
300 – Squat Jumps
Partner not doing exercises bear crawls to the banana (roughly 25 yards), complete 3 burpees, run back.

With 3 mins to go, we completed Dora gathered back to the starting lot. This is Fuquay’s finest parking lot that comes with razor blade rocks for your liking. We were about to have pancakes with our meat and cup of Joe so I figured let’s try something I’ll call a “flapjack”. Pax lays on their back. Do a WWI then roll over and complete a merkin. 10 total OYO. Everyone got to experience this never forgetting parking lot.

COT
No new PAX.
Announcements: Breach with Travis Manion event on April 28. Details on slack.
Prayers: traveling PAX, those with injuries
Quick word: Easter weekend is here. Remember Jesus and what he went through this week. Hope that everyone can worship this Sunday and reflect on his sacrifice.

This was a very successful event. Hopefully we can do this again possibly in the fall. Thanks for all the PAX that attended and especially for those that contributed to an amazing breakfast. Fonzie and LED on the griddles. Abacus with coffee. Breach and his bigger table that wouldn’t fit in his micro machine car. Thanks for the support and allowing me to lead such a strong group.

BS Out!

 

Hollywood Birthday Party

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FNGs: None

Warm Up: Based on the weather, all PAX headed for the parking deck as soon as 5:30:00 arrived. Warmed up and stretched with Side Straddle Hops, Good Mornings,  Frankenstein’s, and Willy Mays Hays. 

The Workout: PAX tackled a few exercises named after Hollywood classics.

  • First – The Imperial March: Imperial walkers, performed while marching in a circle for the duration of the John Williams classic ‘The Imperial March (Darth Vader’s Theme)”. PAX complained about how long the song was, but not loudly enough to get relief from the Q.
  • Second – Catch Me If You Can: PAX partnered up for a race of sorts. At the sound of ‘GO’, partner one performed five burpees. While partner one performed burpees, partner two attempted to flee as quickly as possible while running backwards. Upon completing the required burpees, partner one sprinted to catch their fleeing partner. Flapjack. Repeato while replacing Burpees with 10 diamond merkins.
  • Third – Field of Dreams: PAX counted off by four, then split to each of the 4 designated ‘bases’. At the sound of ‘GO’, Home plate performed 10 burpees, 1st performed AMRAP merkins; 2nd held a plank; 3rd AMRAP Squats. When homeplate completed the required burpees, they raced down the baseline to first, starting the chain of all stations rotating as they were tagged out. Repeato until all PAX performed burpees. 
  • Round 2 of Catch Me If You Can
  • Round 2 of Field of Dreams, replacing burpees with dips, merkins with derkins, planks with LBCs, squats with Sumo squats
  • Round 3 of Catch Me If You Can – At this point, it became a challenge among PAX to travel further than their partner did. @U.T.I. attempted to gain extra distance on @wildturkey through the use of evasive maneuvers. @wildturkey elected to instead take a shortcut to put a stop to @U.T.I.’s shenanigan’s. 
  • Round 3 of Field of dreams, replacing dips with burpees, derkins with Erkins, LBCs with low-slow-flutter, Sumo Squats with preachers chair.

Ended with a game called Rock Paper Scissors. each PAX measured how many overhead claps they could perform in 20 seconds. They then partnered up to compete in an effort to see who could reach their predetermined number of claps first. In the event of a tie, RPS was played to determine the winner.  After four rounds it was determined that @bestinshow was truly the best-in-show and could have a viable career as a bird if he desired. 

Ended with COT where Q provided doughnut holes for all PAX in celebration of 34 trips around the sun. Nothing makes you want doughnuts like sweaty cardio on a humid morning. 

Mary: None

Announcements: None

Prayer: Davis’s (@davisteitelbaumF3;3Alarm) recovery, @BobbyBoucher’s 2.0 Walt (F3 Bolt) recovery from breathing difficulties yesterday, @Kosher’s mother-in-law recovery from breast cancer. 

The Nessssssssst 3.21.23

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EC: @Finkle, @U.T.I., @Lipstick

PAX: @Sprinkler, @Finkle, @U.T.I., @Lipstick, @Pumps, @Double D

Warm-up: Quick Mosey around the park sidewalk and came back for some Good Mornings, Mountain Climbers, Hillbillies, Downward Dog, and Sir Fazio’s.

Event 1: Navy Seals – tried a new event that YHC has been dreaming up in my spare time.  This was a 20 count seal clap, 20 count overhead clap, 10 merkins, and 30 second plank hold at one end of the parking lot.  Then mosey to the other end John Cusack style and R/R.  We did 4 rounds and it was exciting.  It would be good to switch out merkins with Balls to the Wall or another arm exercise.

Event 2: @Pumps complained that his legs were cold and like yah, it’s 29 degrees outside and you’re wearing shorts bro…  So we did 11’s.  Squats at one end and lunges at the other.

Event 3: @Sprinkler asked a wonderful question of when does the workout begin so I decided to go for the trifecta and we did typewriters down the block wall.  That’s another @Finkle specialty with 10 dips and flip over to do 10 Irkins and repeat all the way down the wall.

Mary: @Pumps again was begging for the sneak peak.  Another signature @Finkle move which is a wide up and out step in place giving those around a sneak peak of the “package.”  And to end this perfect workout with perfect weather on a perfect morning we had to pair the sneak peak with some Meat Gazers.  @Lipstick was especially fond of this one…for some unknown reason.

Prayer Requests: @U.T.I.’s m-in-law needing a kidney transplant, @Gamecock is sick.

 

Waldo

Where is Waldo?

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EC:  Emeril, TomTom, UTI et al

FNGs: Not today

Warm Up: pffffft. we show up ready to go at the John.

The Workout:  Standard 5 mile route – The Grinch

Mary:  Short on time

Announcements: Check Slack and Facebook

T-Claps (Recognition): Skidmark for feeling good enough to run!

Prayer:  UTI mother in law, UTI family friend, all PAX to remain healthy, unspoken.

Skidmark took us out. Always an honor to lead

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☠︎ Chrome Dumpster Beatdown ☣︎

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Temp was good for a solid beat down! I showed up 2 mins early but only because it’s my Q 🤣 and I knew Breach would give me shit if I was late for my own Q. Respectfully so 🤘. U.T.I. was right on time but had to put his shoes on when he got to Disney so naturally when he joined the warm up circle we all did 5 burpees to honor his lateness. During transition from the wall to the next exercise we stopped and did some LBC’s per usual conversation struck up and some U.T.I. miss heard an old military slang term from Breach as “Chrome Dumpster” 😆. We all had a good laugh and it was the word of the day at 2nd F @ Duncan Donuts.

FNGs: N/A

Warm Up:

  • SSH | Good mornings | Sir Fazio’s – circles front and back, over head claps & seal claps | Mtn. Climbers (x15)

The Workout:

  • took it to the stairs for some 10 x 10’s exercise at the bottom and another at the top (3 rounds)
  • Grabbed :coupon:’s and took it to the soccer field for some interval circuits = front squat :coupon: | frog jump + crawl backs | shoulder press :coupon: | high knees (4) to squat jump (x5) (3 rounds)
  • Wall sits, Erkins, Derkins & Dips (x10)

Mary:

  • homer to marge | pickle pounders | popcorn mary after that

Announcements: Working on getting a list and map of all the A.E.D.’s in the area.

Prayer: Bondo’s Son | Best in Shows Mother in Law | U.T.I.’s Mother in Law

New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)

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FNGs:  none
Warm Up:  Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout:  12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…

Scores resulted in burpees, LBCs, star jumps…

Some very nice plays on the pitch!  Well done.

Mary:  static stretches OYO
Announcements:

PAX in attendance helped Gump and YHC name this AO;  we offered up three choices with an honorable mention:

Choices:  Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus).   Not sure if the PAX were thrilled with our top 4.  Regardless, U.F.O. was a near unanimous vote.  Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.

Going forward, each Q will determine the abbreviation.  Let’s have some FUN with it.

Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight

Change of Command:  Nantan – Thank you Pikachu!  Welcome Breach!

 

Q-School next Sunday at 1400.  See Banana Seat.

 

T-Claps (Recognition):  All the PAX who came out this AM

Prayer:  YHC took us out.  UNSPOKEN.
Honored to lead. -Dauber

His stride is 3x longer than mine…

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FNGs: none, but we did have two visitors. Mr. Woodchuck from Jacksonville, FL (Full House’s brother) and McFly from TN.

Warm Up:

SSH x 20 IC, Good mornings x10 IC, Sir Fazio Arm Circles forward and reverse x 10 IC, Seal Claps x 10 IC, Overhead Claps x 10 IC, mosey to other end of the lot, Hillbillies x 15 IC, Frankenstein x 10 IC, Squatted Moroccans x 15 IC

Mosey to THAT hill.

The Workout:

7s on THAT hill with squats at the bottom, sprint to top, star jumps, mosey back down

Mosey to the guard rail across from Dunkin for 3 sets of urkins, dips, and Bulgarian split squats with each leg. Did a decreasing count on each set. 20, 15, 10.

Mosey to rock pile and grab two rocks. Circle up and perform 3 sets of rock work including curls for the girls, overhead press, ruh rohs, wonderbras, flys, bus drivers, tricep extensions.

Between sets PAX went over to the wall behind the stores and completed 2 rounds of people’s chair x10 count each PAX. Also did Balls to the Wall x 5 count each PAX.

Mosey behind HT and back to the flag for Mary.

Mary: Popcorn Mary consisting of LBC, Heel Taps, American Hammers, something called Dr. W’s I think that 16-bit called – these required way too much coordination for YHC’s liking, Low Slow Flutter, out of time.

Announcements:

Moose 52/52 Murph’s for the year. Hell of an accomplishment. T-claps!

T-Claps (Recognition): Again Moose and all of the pax out on EC. Wild Turkey, UTI, Jellybeans.

Prayer: Those dealing with cancer, sickness, traveling for holidays, military and first responders.

YHC took us out. Honor to lead!

After Christmas Meal Burner

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I showed up to the parking lot ready to work off the 3 Christmas meals I tore up just hours before. U.T.I. was on his EC and Jellybeans showed up shortly after I did. It was a cold one –  temp was 18 degrees. My beard froze up a few times 🥶

FNGs: N/A

Warm Up:

✴️ Good mornings  x10
✴️ Empieral Walkers x15
✴️ Hill billies x15
✴️ Sir Fazio Arm Circles x10
✴️ ⛰️ climbers x15

The Workout:

✴️ 50 merkin
✴️ 100 LBC’s
✴️ 150 Lunges

Grabbed some 🪨’s:
✴️ Rock Jacks x15
✴️ Curls for the girls x15
✴️ Squats x15

Mary:

So much fun we🏃 out of time