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Determined to have a nice day!

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Pick up the Q this week for TBD, had not done a Q at womble for a while. Rolled in at 5:23 to see a crowd had already gathered. We were 11 strong after Aquaman checked for FNG’s we were of.,

FNGs: none
EC: Aquaman, Dahmer
Warm Up: Mosey’d to the Ivan lot for warp ups, did 15 ssh, 15 Daisy Pickers, 15 Imperial Walker, 10 Have a Nice day.

The Workout:
Thang 1:  From Warm-up completed the lap around the field to the small picnic shelter and from some Partner Work, Dora 123, 100 Step Up’s, 200 LBC’s,300 Freddy Mercuries
Thank 2: Mosey’d to the Playground for 2 sets of 11’s from the playground to the path, Monkey Humbers and Star Jumps, the Hillbillys and Squats
Thang 3: Mosey’d to the large shelter, split with one partner on the wall did 10 count BTTW and Erkens for other partner switch partners, then 15 count Peoples Chair with Dips, switch 10 counts BTTW, with Derkins, then 15 count peoples chair and dips again and switch.

Mary: Started with Homer to marge, the went around the circle, I let it get a little squirley here, but it reigned in, we cover almost all of the standard mary exercises and some burpees.

COT:
   Count-a-rama:  11
   Name-a-rama: 9 Meh’s 2 Resect
Announcements: CSAUP Frost on Dec 7,  Christmas Part Dec 11th, Upcoming Holly Springs Half.
T-Claps (Recognition): Utah for continuing to post.
Prayer: Obie and I’s Job situation as my company has been sold. Unspoken
NMS: An honor to lead, it does not seem so long ago that I could not run for a whole workout, much less lead one. My days are always better when I work out with F3. I will continue to push myself, and you men keep me motivated.

We’re not coordinated enough for that

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FNGs: None – but return of cotter Sputnik from Raleigh who had been 2 years since his last post and now resides in the springs. Welcome back!

Warm Up:

Breakdancer x10 IC
Tappy taps x10 IC
Good morning x10 IC
Mosey lap around lot
Frankenstein kicks
But kickers

The Workout:

Circle up for pass the bell – 50lb bell gets passed around a tight circl with pax in squat hold. When the bell gets to you you overhead press it once. We went counter clock wise.

Parnter up based on kettle bell weight and mosey to the end of the parking lot with one bell per pair

Modified beep test
Start at end of lot
Partner 1 does KB swings
Partner 2 sprints to end of lot and back
Swap and repeat
First round – 80% max speed (your partner’s swings should give you a judgement on if you’re speeding up as we keep going)
5x Yurpees – thank Emeril for digging this one out of the exicon. It’s a burpee with a clap merkin at the bottom and two tuck jumps at the top instead of the jump clap

Repeato sprints – second round 90% speed
3x Yurpees
Plank hold IC x20
Third round – 100% speed

Circle up for pass the bell again – this time clock wise

Mosey down to amphitheater with one bell per pair (apparently some confusion here…..)
Drop bells on amphitheater and get into the grass for an experiment

Groups of 3 – barrel rolls while chopping feet. This went very poorly. Emeril almost took Dawgpound out at the knees in our group. Some groups were too chicken to get grass on them. Either way, this one can go away to never come back. As Dawgpound said later “we aren’t coordinated enough for that”.

Back into groups of 2
Partner 1 does bttw
Partner 2 does 10x turkish getups.
Swap and repeat. There was some modifying here to sets of 5 getups at a time. Modify as needed.

People’s chair while waiting for the six.

Repeato turkish getups and bttw going to 6 getups this time

Mosey back to parking lot with instructions to get the heart rate back down

Circle up for pass the bell – 2 loops both directions

Thunderstruck – side straddle hop during the song, burpee every time you hear thunder or thunderstruck
Mary:

All holds 10s
Plank
One arm up plank (once each arm)
One leg up plank (once each leg)
Same side arm and leg up (once each side)
Yoga
Runner’s pose
Pidgeon pose
HAND (Have A Nice Day)
Announcements:

See slack/FB.

New Kettlebell AO starting Monday in Fuquay – same site as Mutiny.
T-Claps (Recognition):

Sputnik for getting back into the gloom!
Prayer:

Scout’s family. Dauber’s daughter and all other HS seniors figuring out their path forward.

Tiger War

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It was  a brisk morning rolling into  TigerBlood with a good crowd ready to get after it.  After a quick check for FNG’s the PAX were off to get things under way.

FNGs: nope

Warm Up:

Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way.  The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20.  Mosey behind the schools making our way to the far parking lot next to the elementary school.

The Workout:

War

The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot.  The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…

Each group had half a deck of cards.  One person from each group took turns pulling a card.

Round 1:

  • Diamond – LBC
  • Hearts – SSH
  • Spades – Squat jumps
  • Clubs – Boat Canoes

The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number.  Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete.  Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war.  Peak Week just lost and the penalty was 10 burpees for his team.

Round 2:

  • Diamond – little baby dips on the curbs
  • Hearts –  Star jumps
  • Spades –  merkins
  • Clubs –  SSH
  • Face Cards – run to the 1st island and back, run to the 1st light pole and back, run to the 2nd island and back

Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card.  One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.

With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back  to the parking lot for Mary.

Mary:

Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.

Announcements:

SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January.  He also mentioned starting a small group bible study  in the new year.  More details to follow.

Prayer:

Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.

It is always good to get out and lead the group.  Watch out for the Joker in the future.

Mercy vs. Grace

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FNGs: Welcome Fanny Pack
Warm Up: Two Native American laps around island with hose, then circle up for standard issue warm up.
The Workout: We went for a big lap around the fields with our trusty kettle bells in hand making a stop at the stage, playground, shelter, fence line, and back to parking lot.  There were exercises performed at each location incorporating full body motions (you had to be there).
Mary: Back to lot for Mary in the normal fashion with Pickle Pounders. Each member was encouraged to watch and learn new techniques from fellow PAX.  We also performed LSF’s in the normal way a PAX does.
Announcements: Picnic tomorrow, 12 October 2019, 11a-2p.
T-Claps (Recognition): All of the PAX that came out.
Prayer: Prayers for those suffering with loss, pain, hopelessness, worry, anger, addiction, and all of life’s troubles.

CHiPs word of the day: A lesson on Mercy vs. Grace was given out and explained in a manner only a PAX can understand.  2 John 1:3.

Burpees X 0 = My legs hurt

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During last week’s COT at Possum Trot, Fonzie made a comment about the Iron PAX challenge highlighting that we don’t do enough leg work.  With that in mind, I set out this week to begin combating that notion.  45 minutes later I had problems standing up after saying the prayer and we’re not even going to talk about trying to walk upstairs once I got home.

FNGs: None

EC: Cupid

Warm Up:

Moroccan Night Club x 10

Smurf Jacks x 10

Good Morning x 10

Cotton Pickers x 10

Nancy Kerrigan x 10 each direction.  This is a variation on the traditional arm circles.  You lean your torso forward and extend one leg out behind you.  Circle arms for a 10 count forward.  Switch legs and then do 10 circles in reverse

The Workout:

Today’s workout was to be a modification of four corners, where we were doing exercises on each of the four sides of the outside of the tennis courts with some sort of lunge walking between sides. It took a lot longer than I thought it was going to so in order to get through everything I wanted to we switched to moseying between sides on our 2nd lap.

We began in the parking lot with an easy set of 20 prisoner squats.

Lunge walk to the side of the tennis courts nearest the road.  Reminded PAX that it wasn’t a race and to make sure to use good form on the way over.  Squat hold for the six.

Bobby Hurley x 16

Walk Like an Egyptian to the next side of the tennis courts.  WLaE is essentially a lunge walk Indian run.   PAX line up and step forward in to a lunge and hold it.  The exion calls for the person in the back to run to the front but since I promised no running yesterday on Slack we bear crawled to the front.  Once that person go to the front we lunged forward with our other leg and held it while the next PAX bear crawled to the front.  We cycled through the line two times to get to the next spot.

Everyone grabbed a rock and came back down to the road.  Goblin squats x20 and then all PAX lined up and held squat with their rocks while 5 counts were given all the way down the line.

Lunge walk to side by the ball field.

Floating lunges x 10 each leg.  Lunge forward and then backward with the same leg, not touching in the middle.  Forward and back counted as 1.  This hurt.

Walk Like an Egyptian back to main parking lot.  This time, instead of bear crawls, we did duck walks to the front of the line.  We had less time than I wanted at this point so we only did one cycle through the line and then moseyed to the center of the lot.

Everyone grabbed a partner and back-to-back people’s chair for a 30 count.

Mosey to the street side where we did Bobby Hurley x 20.

Mosey to the back and grabbed our rocks.  Held them over head and did 20 squats.  Everyone returned their rocks and we moseyed to the next side where we did No Surrender x 20.

After that we moseyed back to the parking lot to circle up for Mary.

Mary:

Low slow flutter x 15

American Hammers x 15

Box cutters x 10

6 inches for a 30ish count.

The count wasn’t exact because I was doing it in my head and during this point someone mentioned my comment about burpees in the pre-blast.  I said that we were multiplying by 0 and that was the number of burpees we were doing.  It was pointed out that 0 wasn’t a multiple of 10 and then other’s starting indirectly calling in to question the public education system of Pennsylvania.  Clearly I got distracted.  Either way, we didn’t do any burpees.

Announcements:

Picnic on Saturday.  Signup sheet in the #2ndF channel in Slack.  Bring stuff.

Q Sheet challenge still going.  Even if its a couple weeks out, get your name on there and lead a workout.  If you’re new or nervous ask for help from a site Q.  It doesn’t have to be perfect and it doesn’t have to be gimmicky.  Just make people hurt (in a good way).

T-Claps (Recognition):

Fromunga for wearing a weight vest for no good reason.

Prayer:

FedEx’s coworker who got bit in the hand by a dog while at work.  Pray that he recovers full feeling to his hand.

Double D’s grandson getting tubes in his ears this morning.  Pray for his mother as any procedure on a child is always much harder on the parents.

 

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Sprints, Ramps, Accountability…and another guy named Todd

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Always great to Q outside of Any Given Sunday every now and then. Monday was my second time Q’ing Paradise City and have always loved the options at this AO. You have the ramp, rock piles, a tunnel, plenty of parking spaces, and a long line of guard rails, which are almost as long as the line of excuses Midget gives YHC when he HC’s, but never shows to the next day’s workouts.

This morning, YHC rolled in about 15min early. Several cars were parked already to get some EC. One I recognized was Full House, fresh of a solid Torch Run on Saturday. Particle Board was already in the lot with an FNG he had headlocked for this morning’s workout.   FNG introduced himself with Hospital Name-Todd…..Yes, men another guy named Todd. Now he was provided a quality F3 at the conclusion of the workout, but have to say F3- SouthWake is a breeding ground for HIM that regularly post with the hospital name of Todd- Maybelline, Norm, Coal Ash, Pablo, Wiggly, YHC, and now the newest member of our group who is now commonly referred to as F3-Utah.

Thank goodness for F3 names as you can imagine the confusion that this creates at the Wescott pool when the Wescott clowns Pablo, Maybelline, and YHC are present at the same time and one of our M’s shouts, “hey Todd” to the pool from the lounge chair.

Anyway…7 Todd’s… I digress. As Particle Board, FNG, and I were wrapping up our conversation the sweet sound of a diesel engine in the distance cut the humidity… Could it be?…..Heck yeah it was.. Roger Roger has returned from hunting wolverines in Alaska and has come to re-engage with this F3 thing we have in South Wake.. Welcome back, Bro. We missed you and glad you are here.  Next to roll in was Deadbolt, then Bufford, and Pablo. Just in time as Full House came rolling in from EC, along with Yogurt and Go-Gurt who had already worked up a lather on the way in.

Disclaimer provided the FNG. A quick 2 minutes to go for last minute stretches and we were off at 5:45am.

FNGs: Welcome FNG-Utah (named after Johnny Utah from Point Break. Hobbies included surfing and is also a Michigan fan- Go Blue! Name was fitting considering in Point Break , Utah was a former Ohio State quarterback turned FBI agent). Kudos to Pablo on the solid name and reference.

Warm Up: Light jog weaving through the parking lot around the medians, with alternating shuffles and butt kickers. Circled up for SSH X20, Imperial Walkers IC X12, Hillbillies X12, Mountain Climbers X12. Recovered on the jog to the guard rails adjacent to the basketball courts. Time to warm up the upper body with a Slide Rule special of Erkins, Derkins, and Dips X20 each. Recover on the jog up the hill beyond the tennis courts for a set of Jack Webbs in a 1 merkin to 3 air press ratio, incrementally increasing to 10 merkins and 30 air presses. Recover on the jog to the lot before the concession stand. Time to warm up the legs. YHC called for a set of 20 prison squats with a squat hold at 15 and 20 where we held for a 10 count in cadence of Morocan Night Clubs.

The Workout: Accountability sprints up the ramp. YHC called for a partner up by speed. Challenged PAX to partner with another HIM that was going to push them on the ramp for a set of 7’s. With 10 PAX we had 5 groups of HIM that were equally matched in speed except for YHC, who was paired with Pablo… we’ll get to that in a minute.

Pairings: Yogurt and Go-Gurt, Full House and Bufford, Roger Roger and Deadbolt, Particle Board and FNG-Utah, Pablo and YHC

Started at the bottom of the ramp and sprint all the way up to the concessions. At the top of Partner 1 performs 6 broke back merkins with Partner 2 in plank position. At the bottom of the hill Partner 2 performs 1 merkin all the way to 6 with Partner 1 in plank, until both partners share equal numbers of broke back merkins at both sides of the ramp. Strong pushes by all PAX with solid efforts up and down the ramp. For YHC it was more like Pablo pulling his partner up the hill, in what I can only imagine looked like a speed boat pulling a tug boat up stream. Just didn’t have the legs this morning.

PAX finishing early picked up the six and upon completion of the final set at the bottom of the hill, YHC led PAX to the middle parking lot area for a set of Build-A-Bears. PAX would bear crawl each parking space performing a merkin incrementally in the middle of each space, skipping a space in between before bear crawling the next space and performing 2 merkins in the middle and so on until we had a total of 10 spaces and 10 merkins.

Mary: Cardio Abs…. In the same lot, each PAX occupied a parking space with their backs to the far end of the lot. YHC called WWII’s IC X10. After performing this first set, PAX would remain on their six with their backs turned. On the word “GO” PAX would sprint to the other side of the lot. At the far end, PAX performed Homer to Marge X10… “GO”- turn around and sprint to the opposite end..LBC X15…”GO-turn around and sprint to the other end..Freddy Mercury X15..”GO- turn around and sprint to the opposite end… Circled up one final time for a set of planked Shoulder Taps X15..Ended with Have a Nice Day.

Announcements: F3 Family Cookout. YHC is looking for PAX to donate pasta and sauce as part of a non-profit charity Grow Our Kids for under privileged family’s. YHC’s PT-Erin Blankenship of Thrive Physical Therapy is running the Richmond Half and is targeting a goal of 680 items of pasta and or jars of sauce in support of this charity through Nov 1st. YHC will be at AO’s and collecting any donations that PAX may have.

T-Claps (Recognition): All PAX coming out and pushing each other and getting some EC in before workout.
Prayer: Continued prayers for Shredder and Bernie and their families. Prayers for those on IR and prayers for continued health for all PAX training for upcoming races. YHC took us out. Always an honor to lead.