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What if you have 3 nipples?

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PAX: , , , , , , , ,

FNGs: None

9 HIMs posted to GP on a perfect morning.  YHC and Dauber Co-Q.  YHC brought the music box & a basketball. Dauber led the warm up and Circle of Rock while Forceps led Heavy Hoops & COT

Warm Up:

Mosey to Veteran Park and back. 10x3cts of: Good Mornings, Seal Claps, Overhead Claps, 20 Fozzie Arm Circles, 30x3ct SSH (60 total in case math are hard).

The Workout

Circle of Rock: Mosey to the Rock Pile

10x3ct of each exercise:  Rut Rows X 2, Curls for the Girls X 2, Overhead Tricep Press, Wonder Bras, Ground Pounders, Standard Press, Nipplers, 6 Inches, Rock Spanks, Single Arm Merkins, Bus Drivers, Rock Extensions

Heavy Hoops:

Round 1: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, Squats, Shoulder Tap Planks

Round 2: Each PAX takes 1 free throw at each station (2 Burpee Penalties per missed station)

LBCs, Love Haters X2, Fredie Mercuries, Dying Cockroaches, Emperial Walkers, Hill Billies, Standard Merkins, Boat Canoes

Burpees OYO for all PAX

Mosey back for COT

Announcements: F3 getting great community press; Virtual HSHM Nov14th and 21st; Ultimate Frisbee 1st Mondays in November at Ting

Prayer Requests:  Prayers for 187’s family and for those looking to transition jobs. For all those spoken and unspoken.

Dirty Dozen for Momas House Of Thrift Food Ruck

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It was good to pull into the park to see so many guys getting all the food and backpacks ready for the Ruck. It was truly an honor to lead this PAX there and back.

FNG: None

Warm Up: The Ruck

The Workout: This was a Ruck for a great cause. Had a lot of texts and commitments long before Sunday morning. It was an Awesome 8.5 miles with great mumblechatter along the way. We hit Dunkin after the food drop off and enjoyed donuts & coffee before heading back to Hilltop NeedMore Park. Thank you all for the food and donations. Dumbo told me we have raised $848.26 as of today. I still think we have a few that have cash as well. Way to Be PAX!!

Mary: None

Announcements: Sign up for Q sheets

T-Claps(Recognition): All of you who donated time and money for Momas House of Thrift so families in our area can have a hot meal Thanksgiving Day!!!!

Prayer: YHC took us out!

Ground Pounder with the Geniesse Trifecta

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FNGs: Pit Bull (Shredder’s son)

7 HIMs posted to GP on a clear brisk morning.  YHC brought the music box & a basketball. 

Warm Up:

10x3cts of:  Good Mornings, Daisy Pickers, Hillbilly’s, Emperial Walkers, Willy Maze Hays, Fozzie Arm Circles.

The Workout

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks, Boat Canoes, Hill Billie Squats, Morrocan Night Club Squat Holds

Macho Nacho showed up late: 10 Burpees + Penalty Burpees OYO for all PAX (15+Penalty for MN)

Circle of Rock: Mosey to the Rock Pile

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, and Ground Pounders

3 sets of 10x3ct Standard Press, 10x3ct  Windshield wipers, 10x3ct Box Cutters, 30 Ct 6 Inches, 2 sets of 10x3ct Rock Spanks (with and without consent),

Wall of Pain

10x3ct Aussie Ass Smackers, 70ct People’s Chair, 30ct Ascending Testicles, 70ct People’s Chair (Al Gore style),

Mosey back for COT to name FNG, Elijah Geniesse, 22, Pit Bull (How we got there: Falcon’s fan-> Michael Vick-> Dog Fighting-> Pit Bull)

Announcements: 3rd F at HS Food Cupboard today; Hilltop NeedMore Food Ruck tomorrow

Prayer Requests:  Prayers for Dovetail and his family’s move to Arizona.

Side Note: The delayed merlot at 2ndF Sir Walter Raleigh where Pit Bull lost his breakfast and apparently his dinner at the front door – watch your step.

Burpees, Busch Latte & Biscuits in an Eddie Van Halen Tribute at Kung POW

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This morning – we honored the passing of a great one – Eddie Van Halen.  It was great to see the 12 Oaks Clown Cars roll up.  Midget almost jumped the curb in the Lexus.  YHC had been up since 3:15 and was fire’t up – lets do this

FNGs: None

The Workout:
Warm Up:

  • Double D took the flag and led us out of Wescott and over the the Church back parking lot.  We played a little frogger on Sunset Lake Road
  • I found a bluetooth speaker in the mulch so I decided
  • Gathered in a circle – YHC explained who we were honoring.  To begin the tribute – the Pax did “Burpee Eruption”  this was continuous burpees through the 1:30 Eddie Van Halen classic solo – “Eruption” – that sucked
  • Good Mornings x 10
  • Mountain Climbers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

Thang 1:  Running with the Devil

Van Halen Fact:  They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth.  In 1978 –  Eddie was just 23 years old when they released their debut, self-titled album.  It had 11 songs and was only 35 minutes in length.  The opening track was “Running with the Devil”

11s while Running with the Devil played on loop

  • Bottom of Hill – Merkins
  • Top of Hill – Squats
  • 5k pace on the run or faster

Thang 2:  “Panama”

Van Halen Fact:  Released in January 1984.  This was the final full length album to feature the original members.  This album produced the bands only #1 single on billboard – Jump.    The kid on the cover was based on a famous Italian work of art called a “Putto”

Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat

  • 60 Body Weight Squats (20 per round)
  • 60 WW1 (20 per round)
  • 60 SSH (20 per round)
  • 30 Burpees (10 per round)
  • 60 Mountain Climbers (20 per round)
  • 60 Merkins (20 per round)

Thang 3:  Hot Summer Nights

Fact:  Eddie Van Halen could never read sheet music.    Gene Simmons produced their 1st demo disk.   5150 named after mentally disturbed person.  Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge

  • Cackalaca Choo Choo  (All this to 5150’s “Hot Summer Nights” on Loop)
    • Pax in a plank hold in large circle
    • 1 pax goes around the circle jumping over feet of planing pax
    • Every two jumps – he does a burpee
    • Next pax leaves and goes around

Double D led us back to my truck with shovel flag flying!

Mary:

  • Low Slow Flutter x 20
  • LBC x 20
  • Have a nice Day

Announcements:

Dumbo 3rd F at Holly Springs Food Bank

T-Claps (Recognition):

Prayer:

  • Unspoken
  • Famunda with some job uncertainties
  • YHC took us out

 

2nd F

  • We had sausage biscuits and Busch Latte

Not Enough Big Rocks

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….says Pikachu! Apparently Womble Park rock selection is dwindling down and beasts like Pikachu are at a loss for finding more challenging rocks. Maybe it’s time for a field trip to “import” some other rocks from Jones Park or The Greenway???

YHC hasn’t taken the Q at Thunder since the spring and it was a great night to be back out with these good fellas! YHC came up with somewhat of a plan running a solo 5 mile EC down to Bass Lake. Several other viscous cyclists also were in attendance afterward at Thunder. Impressive double-down.

FNGs: no sir.
Warm Up: SSH IC x 30, Daisy Pickers, Seal Claps, Overhead Claps, Imperial Walkers, Frankenstein’s, Hillbillies all IC x 11.
The Workout: Mosey to the bandstand for a series of group split exercises. One group held either BTTW or People’s Chair while other groups did exercises including: Irkins x 20/x15 and dirkins x15, and dips x25, x20, and x15.

To the rock pile. Small handheld rocks were the first order. Pax completed a series of shoulder Press, lateral raise, and front raises with the rocks. Counts were mixed but all moves had a 30,20,and 10 count. 60 total reps per move. On to the big rocks. Each pax selected a big rock and Cusacked over the The hill by the batting cages.

YHC called for 11’s with Ground Pounders IC at the bottom of the Hill and Wonderbras at the top. At some point, Lipsync threw his rock down the hill which gave YHC an idea! All PAX would “shot-out” their rock from the top of the hill. Whichever pax threw farthestvonly had 1 burpee. Each pax thereafter would add a burpee depending on Landon position. Lip sync had 1…YHC had 8.  We completed 11’s and mosey with rocks to a nice flat section near the rock pile. Pax completed: 50 chest Press, 10 merkins, 30 chest Press, 7 merkins, 20 chest Press, 5 merkins.
Mary: To the picnic shelter for 1 more round of 10 count per pax BTTW. Finished with 15 counts of WW1, LBC’s, Homer to Marge, and LSF. Completed 11 SSH at the flag.
Announcements: Help at HS Food Cupboard this Sat.  Details on 3rd F Slack.
T-Claps (Recognition):
Prayer: Wallaby has a cousin with health and family issues. Aquaman and Bullseye trip to Chicago and relatives stuck in Mexico. YHC took us out on a great fall evening.

Goodbye Fart Sack – Hello Q Spot

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FNGs: No.

Warm Up: Yes.

  • Mozy out in front of Globo Gym aka Planet Fitness
  • Good Mornings
  • Windmills
  • Imperial Walkers
  • Hillbillies
  • SSH
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up to the top of “the same hill you ran last week”™
  • Mozy to the rocks

The Workout: 3 Socially Distanced Pain Stations / 1 Runner

  • 3 PAX hold down pain stations with continous 10 counts while “The Runner” completes a lap and tags a pain station.  “The Runner” takes the tagged station.   The new “Runner” makes a loop and tags the next pain station.
    • The Rocks @ the Teeter – Dealers Choice 10 Counts, just keep moving
    • The Rail @ Jiffy – 10 Counts, Erkins, Derkins, Dips
    • The Wall @ GCF – 10 Counts, People’s Chair / Balls2Walls / WW2s / LBCs
  • YHC called an audible after a few rotations and brought the pain stations together…  It was lonely and why not 2nd F a little to pass the time.
  • Closed it down
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up to the top of “the same hill you ran last week”™
  • Mozy to Mary

Mary: Homer 2 Marge, 6 inch leg lifts, Pickle Pounders

Announcements:

  • Assistance requested this weekend at The Food Cupboard – Check the 3rd F channel and check out Dumbo for details.
  • YHC just got back out into the gloom officially.  Purple Cobras needs some love.  Q Sheet is pretty lonely.

T-Claps (Recognition):  Cupid for holding this site down during the dry times.

Prayer:

  • Officer down in Grand Strand, Hightower – prayers for family, friends, and PAX
  • Covid-19, Government Leaders, all of those impacted to-date

Don’t drop it!

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FNGs: None
Warm Up: Mosey to Church Parking lot. Asked the PAX what the Mission statement is for F3.  We had a couple correct answers so we only had 5 burpees. SSH I/C 15 Std, Double Time I/C 15, Smurf Jacks I/C 15. Sir Fazio Arm circles. 10 I/C small to large. Repeat reverse. OH Claps, Michael Phelps, Seal Claps OYO. Good Mornings I/C 10 slow.
The Workout: Divide into 2 Teams, Half got rocks.  Cones set up at varying distances with a 15lbs, 25lbs, 40lbs. PAX had to John Cusak the weight to area behind last cone. Run back throw the frisbee to other team member. Finish same exercise through all three cones. Each a little farther apart. Rd 1 > frisbee drops were 2, 4 & 6 reps. Depending upon cone location. While Frisbee was thrown all remaining PAX did various Exicons and alternated between the groups. I/C was set at 15. We rotated rocks 1/2 way through.  After Round 1 we had only done 14 burpees. Lots of great throws and catches. Rd. 2 > we repeated same set up but frisbee drops were set at 5, 10, 15… Ended up with another 60 burpees after the last round. 84 burpees in total. Not everyone finished  but we came close.
Mary:  In workout
Announcements:  Watch Social Dilemma on Netflix, Dumbo needs some help for HS 3rd F drive, Deadbolt Qing next week.  Dumbo Shared his WHY.  (Who he is, How he got here and whY he is a HIM in F3)
T-Claps (Recognition): All pax had to say a praise and a prayer.  Family, leaders, Relationships, Jobs, Jesters, Friend’s House,
Prayer:  YHC short close after the Praise and Prayer.

Taking it Easy at Thunder

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FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby

FNGs: None


Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu. 

  1. Merkins (30 total) 10 regular, 10 left leg up, 10 right leg up
  2. Ruck Rows in Cadence (x15)
  3. Wide Merkins (x20 total) 10 regular, 5 left leg up, 5 right leg up
  4. Lay Down Pull overs with the coupon (x10)
  5. Military Merkins (20 total) 10 regular, 5 left leg up, 5 right leg up
  6. Thor’s Hammer (x10 per side)
  7. Derkins (x20)
  8. Ruck Rows in cadence (x15)
  9. Diamond Merkins (x15)
  10. Laying Down Pull Overs with Hips up and a coupon (x15) 
  11.  Saturday Night Merkins (x10)
  12. Curls for the Girls in cadence (x15) 
  13. Ruck Rows in Cadence (x15)
  14. Hand Release Merkins (30 total) 
  15. Lay Down Pull overs with the coupon (x10)
  16. Hand Release Wide Merkins (x20 total) 
  17. Thor’s Hammer (x10 per side)
  18. Hand Release Military Merkins (20 total)
  19. Ruck Rows in cadence (x15)
  20. Balls to the Wall- Complements of Pikachu
  21. Derkins (x20)
  22. Laying Down Pull Overs with Hips up and a coupon (x10) – 5 reps with left leg up then 5 reps with right leg up
  23. Diamond Merkins (x15)
  24. Curls for the Girls in cadence (x15) 
  25.  Saturday Night Merkins (x10)
  26. Supermans (15 count)


Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose. 

Good work men!

41 of A Lot of Thangs

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Today, Ground Pounder was the stage for YHC’s Birthday Q. My 41st trip around the sun! All I will say is that the great men of F3 will never know the impact they’ve had on my life for almost the last year.  I’m a far better version of myself and have done things my body thought to be impossible a year ago. Thanks for sharing reps, miles, burpees, rocks, trips up the Abyss, and rucks with me!

FNG’s: nah
Warm Up: SSH x 20, Sir Fazios F10/R10, Windmills x10, SSH x 20, Imperial Walkers x10, SSH x1, 1 Burpee. See what YHC is doing here???
The Workout: Circle of Rock Thang 1. Small rocks were selected by pax for each hand, so 2 rocks. Of course, Farva had rocks most pax would select as their “big” rock. Overall, through switching exercises we finished up 40 burpees, 41 shoulder Press, 41 lateral raise, and 41 front raise.  Exchange rocks for 1 bigger rock for Circle of Rock , Thang 2. Again switching between exercises we did, 41 Curls for the Girls, 41 Shoulder Presses, And 41 Star Jumps. We repeated the same counts and numbers, just with different exercises.  In the end, we got 41 of the following during this Thang: 41 Tricep press, 41 rock spanks with all paperwork signed, 41 ground Pounders, and 41 squats. Finished with 20 rut rows just because.

Mosey to the Wall of Pain. 41 count People’s Chair, 41 count BTTW. Repeato except we left it at 31 count for both, then a 21 count for both.

Man… we still got time left. Moseyed to playground knee wall for a mixture of exercises including 41 step ups, 10 irkins, 10 dips, 10 dirkins, and 11 merkins.

Mary: 20 Freddie Mercury’s, 21 H2M, 20 Pickle Pounders, 21 WW2, 41 IC count plank hold. Have a nice birthday! At this poin, Forceps mentions that “if you start the day off eating terds, everything else tastes better.”  Forward we go!
Announcements: Virtual HS Half. Tuesday Night Ted Talk w/ Dahmer.
T-Claps (Recognition): Nemo for the double down with YHC.
Prayer: our nation and leaders. Moby and his family.  YHC took us out.  The journey continues…

Normageddon, Part 2

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Norm Strikes Back! There was no letting up the day after week 2 of the Iron Pax challenge and the day before the 9/11 star climb. Accelerate or get left behind!

6 HIM got after it Disney-style and it was YHC’s distinct honor to lead part 2 of my 2 year anniversary Q. > Part 3 is coming tomorrow at The Nest!

FNGs: None
Warm Up:

Mosey around the lot
SSH x 20 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 Fwd IC/ x 10 Rev IC
Overhead Claps x 15 IC
Seal Claps x 15 IC
Windmills x 15 IC
Good Mornings x 10 IC

The Workout:

Once we were sufficiently warmed up, we engaged in an Indian run en route to the big parking lot where we circled up and instructions were given.

Although YHC does not personally subscribe to the Big Bang Theory (nor ever watched the show), a whole different type of Big Bang was introduced.

Here’s how it worked: the default starting position in the circle was the plank and prior to starting the first round, we kicked it off with 15 Merkins. Each round consisted of a number of lunge walk steps followed by and exercise with the same number of reps. Bear crawl back to the starting position, do 6 Turkish Get Ups (3 each side), and return to plank position to wait for the six and start the next round.

Round 1: 10 steps/ 10 reps – burpees
Round 2: 20 steps/ 20 reps – WW2’s (IC)
Round 3: 30 steps/ 30 reps – squats
Round 4: 40 steps/ 40 reps – LBC’s

Rinse & Repeat back down the pyramid > 30, 20, 10

Winded from the beatdown, the PAX proceeded to Indian run back to the SP for some stretching and MARY…

Mary:

Low Slow Flutter x 10 IC
American Hammers x 10 IC
Homer to Marge x 10 IC
H2M – right leg up x 10 IC
H2M – left leg up x 10 IC
Have a Nice Day!

Announcements:
See Slack & FB

T-Claps (Recognition):
3 PAX came out for EC – great work!

Prayer:
Healing for our nation; police; first responders & military