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6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Loaded Dice at Purple Cobra

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FNGs: None

Warm Up: 15 SSH, light stretching, sir fozio arm circles

The Workout: YHC did a lap around the parking lot at Eggs Up, and then brought out the dice. Faces were blank, blank, 1, 1, 2, and 2. PAX called an exercise and then rolled the dice. Number on the dice was multiplied by 5 (i.e, 3 = 15). Everyone did the exercise and we re-rolled and repeated the exercise until we got triples. Triple Blank = no lap. Triple 1s = 1 lap. Triple 2s = 2 laps. Then the next PAX picked the exercise and rolled the dice.

We got triple twos many times. No triple blanks were had. We ended up right around 3 miles of laps.

Exercises included plank, merkins, LBCs, squats, air presses, dips…a few more.

Mary: Final exercise…burpees until triples.

Announcements: None.

T-Claps: Everyone suffering through Snap’s unlucky LBC dice rolls. We did at least 100, and then ended up having to do two laps.

Prayer: People suffering with addiction, our nation’s leaders.

6 Minute abs

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FNGs: Negative
Warm Up: Hillbillies x 15, Imperial walkers x 15, SSH x 20, good morning x 10
The Workout: Moseyed over to the rockpile. While in transit, YHC announced these were NOT going to be rock pushes. Trying something completely different.

YHC instructed pax to grab a rock about the size of a baseball. Huh? Baseball? Yep.

What we do is get into plank position and toss the rock back and forth from hand to hand. While one pax does this, their partner does A-skips around the parking lot. Did 5 reps of this.

I saw this movement on Kari Pearce’s Facebook page. She’s an absolute monster and has a lot of cool core workouts. Give her a follow.

We returned the rocks to their home and moseyed to the pit.

On to 11s. LBCs and Up-Downs. YHC was totally smoked after this. Moseyed to the tennis courts for Mary.

Cupid took us out.

Mary: 6 minute Abs, popcorn style . Inspired by something about Mary.
Announcements: Bass Lake Mulch signup.
T-Claps (Recognition): errybody getting down and wet in the grass this morning
Prayer: Thise battling depression, addiction and substance abuse. That the almighty can guide and keep Hardy healthy as he continues in his Ninja endeavors.

Feeling the “Chill” In The Gloom

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5:25am and I was getting  a bit concerned that the fartsack had conquered everyone. Not a minute later when a convoy of cars pulled into the lot and the gloom was alive and well. Florence had the clown car rolling with Hardy and an FNG while Oboe and Wallaby were following in hot pursuit.  I’ve learned in my short time as an F3 Pax that planning is everything when you are Q. You must have a plan for good weather as well as rain, and you may also need to plan based on the size of the group…..but I hadn’t taken into account having an odd number of PAX show up. We had 7 and a poop-eater.

FNGs: Welcome Sprocket

Warm Up:

SSH X20, Groin squat stretch (10 second silent count), Frankenstein X15, Windmill X15

The Workout:

Thing 1: Variation of Running With 100 Reps

Mosey across the parking lot and over the bridge to just outside the behind the baseball fields for Hillbilly squats X25. Then did an Indian Run around the baseball field to the parking lot on the opposite side of the park and stopped for merkins X25, followed by a burpee indian run back over the small bridge and stopped for low slow flutter X25.  Then back on our feet for regular indian run down to the pit for overhead claps X25.

Thing 2:

Group divided into 2 for a little competition. Cones were placed at the starting line which was roughly 40 yards in front of the soccer goals. PAX formed 2 lines parallel to each other behind the starting line. 2 soccer balls were placed between the PAX and the soccer goals, roughly 20 yards from the soccer goals. Both teams of PAX got into Chill Cut position. When the “Go” signal was given, the last PAX in line jumped up and broad jumped over his teammates and dropped into Chill Cut until all PAX had cycled through. The last PAX (which was the first PAX originally at the front of the line) races to a soccer ball and goes for the score. Team that scores first gets a point. Losing team did 5 burpees OYO. The team with one less PAX had one member go twice to make it a bit more even.  8 cycles were completed with a final score of 5-3. Team 2 took the victory (Florence, Snap, Wallaby).

Thing 3:

Just enough time for 50 dips (gotta work the tri’s). Teams stayed in 2 groups. Team 1 ran backwards up the paved hill and back down the hill facing forward while Team 2 ran up the stairs and back down, then 25 dips. Then the teams swapped the stairs for the hill and did one more round before it was time to head back for Mary.

 

Mary: Boxcutters X25, Windshield Wipers X25, LBC’s X25

Announcements:

Mulching at Bass Lake again this Saturday

T-Claps (Recognition):

Florence, Snap and Wallaby for the victory

Prayer:

Those battling addiction,  those dealing with mental health issues, and first responders and their families

Memory is fleeting…

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Been a while since I posted or Q’d PC, on the way in I saw 187 running, but when I got the flag he was not there, however, he timed it perfectly and showed up with 2 mins to spare and then we were off.

FNGs: none
Warm Up: Mosey over to the front of the Jiffy Lube and circle up for a warm-up of SSH, SirFazio Arm Circles, Imperial Walkers, Good Morning
The Workout:

Thang 1: Short Mosey to the goodwill parking lock then Partner up, 1 partner does 10 count Balls to the Wall, 20 count Shoulder tap and holds Peoples Chair, while the other partner crosses the parking lot and does 15 merkins, 15 lbc’s and 15 start jumps, repeato 3 times.

Thang 2: Short Mosey to behind town hall burger for 7’s of Squats and Freddy Mercury’s

Thang 3: Short Mosey to bending the Jiffy lube for 2 rounds of 10 Irkens,  15 Derkins, and 20 Dips

Mary: Back at the flag, we did some arm stretches,  Pigeon and runners pose, then a 2 rounds of popup mary
Announcements: New AO’s: Need More Ruck 6:00 am Sunday at Needmore Hilltop Park.  Unnamed Banks Road Elementary AO, Mondays 5:30 AM
T-Claps (Recognition): The Pax for dealing with my forgetfulness this morning.
Prayer: YHC’s Friend Duane Lindsey who passed from ALS on Sunday, for his Wife and Family.  All of our First responders.

Do that on your own time

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FNGs:none
Warm Up: good mornings, windmills, bat wings
The Workout: Pax Indian ran along a path from the hill to no where to the greenway to nowhere with a total of 4 stops – hill, loading dock at HT, Wells Fargo and greenway. We traveled down and back rolling the dice 2x at every stop. 5 bonus burpees for doubles.

We were only supposed to do the double 5x but got 6. I corrected my mistake on the 7th which started the mumble chatter. YHC quickly ended that letting the PAX know they could do whatever they wanted at 6:15 but until that time I’d continue calling the shots. That EC run to end our Rune might have added some salt to the comment…

Mary: homer to Marge, low slow flutter
Announcements: mulch. July 4th workout (earlier today since I’m so late with this BB)
T-Claps (Recognition): all those that RUINED their legs this month
Prayer: addiction and recovery, front line workers

Fully Involved

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A pax came in a terrible mood and left feeling encouraged… maybe it was the burpees. Another pax gave blood yesterday and struggled at times but was asked several times by his brothers if he was alright. Another pax completely hauled ass up the Abyss and was met by pax willing to finish the mosey back to the flag and pick up his six when he was running low on gas. Guys finished SSH’s for the opposing team to pick up their six. Several guys including YHC grind out the workout despite aches and pains and limitations. At the end, a pax needs a kettlebell for tomorrow and like 3 pax talk about how to get him one and 1 gives him his own kettlebell out of the trunk.  All of this and more examples like them happened at Disney today…plus…we worked out.  Why did this happen? Because this is F3. Its great how a beatdown can help us help other brothers and be our best more than just physically. It was my honor as Q today to help set the stage for that.

EC: Mookie, Dawgpound, Shamwow!, Dahmer, Fanny Pack

FNG’s: Today would’ve been a good one for it
Warm Up: Good Mornings, Windmills, Chinooks, Frankenstein’s
The Workout: Split into two even teams for whole workout.  A little competition goes a long way! Teams Burpee Indian run around the soccer field in opposite directions and back to the flag. Team 2 wins! No penalty yet…mercy given during round 1.

Next, teams burpee Indian run to the large lot where the challenge is a 4 Corner stack up.  5 dirkins, run, 5 dirkins, 10 squats, run, 5 dirkins, 10 squats, 15 irkins, run, 5 dirkins, 10 squats, 15 irkins, 20 SSH IC. Team 2 wins again. Penalty is 5 burpees while winners plank hold. Not too bad..,

Mosey to the abyss. Each team on each side of the stairs. Teams send 1 pax at a time down the stairs, 5 star jumps, and back. While pax at the top complete an AMRAP exercise called by YHC. When each pax returns, exercise changes. We did two rounds of the whole team line before finishing.  Exercises were: merkins, squats, Freedom Hammers, Shoulder Taps, lunges, WW2’s, Nipplers, squats, LSF’s, Diamond Merkins, Lunges, and Freddie Mercury’s. All pax came out of the Abyss alive and Team 2 edged it out again. Penalty was 10 burpees with the winning team doing a squat hold.  Then we all did 5 burpees because even though we were two teams, we are all brothers in F3. Burpee Indian run back to the flag where there was ample picking up the six. Lots of smoked pax led to quite a broken line.  But, nevertheless, team 1 finally wins.  Shamwow! Calls 10 absolutions upon team 2.
Mary: H2M southwake style, 15 each side, 5 burpees, 15 Box Cutters, 5 Star Jumps, 15 Pickle pounders. It was a great day!
Announcements: YHC has the Q at Ivan tomorrow to finish the 5 pack Q with EC.  New AO in Garner in lieu of Detox.  Hardy will be the very first F3 ninja warrior.
T-Claps (Recognition): All the pax today… did you see above?
Prayer: FloJoe wife got a good gig, Quiver’s friend with ALS. Shamwow! Took us out.

Hey Man… You…Do You…OK?

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With RUNE in the books, YHC had pre-blasted an extremely run limited AO this morning to give the legs a rest. I even implored the runners (so many enthusiastic and great ones) in this group to go visit Run for the John if they wanted to run.  So you had your choice between 1/2 mile and 6-7 mile workouts.  YHC was determined to smoke the beach muscles of every pax who posted.

EC: Nemo, Fanny Pack, Yogurt

FNG’s: No sir.
Warm Up: SSH x 20, everything else 10 counts including Overhead Claps, Seal Claps, Good Mornings, Daisy Pickers, Moroccan Night Clubs. YHC also called for 20 merkins and 20 offset grip R/L merkins before we set off.
The Workout: Under the shelter for DORA variation. No running partner. 1 partner did 50 LBC single count, while other partner exercised.  Exercises were: 100 dirkins, 200 step-ups, and 300 dips. FloJoe and Hardy were all of a sudden sitting around like, “yeah… we’re done”. They busted this DORA out!

Next, onto rock work.  Everyone grabbed a rock and a parking space.  During this time, Yogurt, Nemo, and YHC had some back and forth about rock size, location of parking spot etc. Simple response was, “Hey man, you do you, ok??? We did a series of each pax bear crawling on their parking space, grabbing the rock and doing exercises before crawl bearing backwards only to start again. We did 3 series of each rock exercise by counts of 20,15, and 10.   Exercises were Curls for the Girls, Tricep Press, and over head press giving us 9 total round of this sequence with 3 extra sets of ab work between which included 20 counts of WW2, LSF, and Hello Dolly’s.

On to a short rock circle consisting of 20 count IC Wonderbras, 20 chest Press, 20 rut rowsIC, 20 chest Press, then finished with 20 standard merkins before Cusacking the rocks back home. Mosey in for Mary.

Mary: H2M 20 count IC, Heel Taps 20 count IC.
Announcements: Mulch… do it!
T-Claps (Recognition): Tetanus for being my shield lock brother and supporting this crazy  weeklong Q thing I’m doing.  Yogurt for usually being the oldest but destroying EVERYONE!
Prayer: Those with addictions for freedom. YHC took us out.  On to stop #4.  Thanks fellas for pushing me to be my best version of myself!

Tweedle Dee and Tweedle Dum Takeover

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The mouse was away so two of the misfits from Alice in Wonderland were in charge. Tweedle Dee and Tweddle Dum grab the reigns.

FNGs: None today
Warm Up:

Got into an Indian run to head to the warm-up location. As we proceeded on the run we noticed the current pathway was roped off. This resulted us in turning around and running pass the abyss. This turned out to be a good thing. We were able to check out the wait time. Only 5 minutes. What a great day this was going to be.

Made it to the parking lot on the other side of the baseball field.

25 Side Straddle Hops
Bat Wing With Randy’s
Fazio Arm Circles forward
Fazio Arm Circles backward
Seal Claps
Overhead Claps
Randy’s
Good Mornings

It was time to get back in the Indian Run and head to the abyss. We were concern that the wait time was increasing. The queue for the abyss is nothing like the queue for Peter Pan’s flight. So we had to hurry.

The Workout:

We split up into two groups. Group one started with the exercises up top and the other group went down the stairs first.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

Now it was up for Tweedle Dee to take over. We all got into the Indian Run to hit up a new ride “The Tilta World”.

Pax found a partner for some bear crawl dora. Each group went to a small island. As one pax bear crawled around the island the other pax did the exercises. 100 Merkins, 200 LBC, 300 Squats.

As pax were riding “The Tilta World” Tweedle Dum received notification that the abyss was up to a 40-minute wait. This meant we wouldn’t get to ride it again today. Though as we proceeded with 15 minutes to go Tweedle Dum got a notification that 13 Fast Passes just opened up. We grabbed them and Indian Run to the abyss.

Once back at the abyss we did the same exact ride as before.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

This time coming up the stairs was a lot harder than the first time. The PGUSJs did not make getting up the steps any easier.

After this was all done we headed back to the starting point.

Mary:

Tweedle Dee took over with Mary.

Homer to Marges South Wake style was done.
Big Boy Situps
Have a Nice Day

Announcements:

Sign up for Bass Lake. 2.3 miles to go.

T-Claps (Recognition):

Prayer:
Praises to Flojo’s wife for finding a job
All addicts struggling.

Welcome to the Rock

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FNGs: Nil
Warm Up: Moseyed to Stinson-side parking lot to avoid anyone getting ‘possumed, and circled up.

SSH x 20

Imperial Walkers x 10

Hillbillies x 10

Fazio arm circles x 10 (forward and backerds)

Overhead claps x 10

Seal claps x 10

The Workout: Mosey over to the pit and line up on the ghost of what was once the sideline for some 11’s: merkins and star jumps, squat holding for the 6 after each leg. Good work by all PAX keeping it tight.

Next was an Indian run from the pit to the rock pile. YHC instructed everyone to grab a medium sized rock. Lined up along the lines of the parking space where YHC called rock pushes. For those not familiar, it’s basically a bear crawl but you also push a rock. Did the length of the parking lot, then did 10 low slow flutters. Did the rock push back to start where we did box cutters.

We circled up and did some popcorn rock work and pretty much heard all the greatest hits. Returned the rocks to their homes.

Moseyed to the picnic shelter for some irking durkins and dips: 15 each.

numbered off, with 1’s on the wall and 2’s holding plank. Did 2 rounds. Moseyed to the tennis courts mary.

Mary: Circled up, YHC called for Windshield wipers. Called out some random PAX to give us an exercise for quasi-popcorn Mary.

YHC closed is out with good mornings

Announcements: Bass Lake mulch. Check the signup sheet if interested.
T-Claps (Recognition): everyone for sticking with it.

Fanny pack for beating the fart sack

me for rhyming

Prayer: Everybody. But especially those on the front lines, first responders and our service members