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The Mario Cart lineup continues…

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Saturday, March 13th

FNGs: welcome Yoshi!

This FNG was another recruit by Emeril.  3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other.  Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters.  The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder.  “Everyone say hello to Yoshi.”

Warm Up:  Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.

The Workout: U-Turn standard route in reverse, with a 3mi option.  This was the last weekend to earn a Mt Dew branded long sleeve T-shirt

Mary: no time unfortunately

Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair

T-Claps (Recognition): 25 PAX at U-Turn!  Picking up the 6.

Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way.  Thankful for everything the good Lord provides.  YHC took us out.

Crazy Ivan

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The Workout: rotation of 7 bell exercises while taking turns (OnePAX at a time) 75 pound atlas ball carry 20 feet, five burpee’s, carry the ball back
Mary: LBC, box cutters, “bring Sally up“ push-ups
Announcements: ATT long ass run last Saturday of the month.
Prayer: prayers for Docs child preparing for surgery this month. Prayers for the family and friends of pumpkin spice his friend who passed.

Everyone Needs a Little Mercy

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A beautiful weather morning for 13 HIM to show up at the “Happiest AO in SouthWake”. YHC had pre-blasted that loud voices would be heard during a few audible exercises at Disney today. YHC had also heard that a decent contingent of Disney regulars had a pretty stationary (albeit painful) beating at Possum Trot the day before, so I decided to keep the feet moving. Fairly certain we got a bit over 2 miles.

FNG’s: None
Warm Up: SSH x 40IC, Good Mornings x 20IC (always a crowd pleaser), Sir Fazio Arm Circles (F/R) x 10 IC.
The Workout: Counted off by two’s and formed two lines for a lengthy Indian Run to the front of the high school by the circle. Group 1 would bear crawl around the circle, while Group 2 did AMRAP dips on the nearby benches. We then rotated. Now it was time for voices to be heard. We stayed in our groups and each group took a turn doing an Indian Run line from the circle up the hill of the parking lot and return, while the other group did the “loud call”  AMRAP exercise. Warbucks called for group 2 to do Pickle Pounders while Group 1 was gone. Roger Roger called for Group 1 to do WW2’s while Group 2 was gone.

We basically repeated this sequence in a couple more spots on our travels today. Next, we went to the bottom of another hill around the side of the high school. Each group took a turn sprinting up and down the hill with 5 Star Jumps at the top. The group waiting did AMRAP LSF’s.

Back to the Indian Run lines…this time to the Abyss. Once again, Groups took turns going down the stairs and returning, while other group did the “loud call” AMRAP exercise. At the bottom of the Abyss, groups did Mickey Mouse Merkins.

Round 1: 3 Mickey Mouse Merkins at the bottom, Group 2: Burpees at the top, Group 1: Hand-Release Burpees at the top.

Round 2: 5 Mickey Mouse Merkins at the bottom, Group 2: Homer 2 Marge at the top (as Bondo said…everyone needs mercy sometimes), so Group 2 returned the favor this round.

Final Round: 7 mickey Mouse Merkins at the bottom, Group 2: Shoulder Taps, Group 1: Star Jumps.

We did one final whole group Indian Run back to the flag for Mary.

Mary: Zebra Kicks x 20IC, LBC’s x 20 IC, Box Cutters x 20IC, american Hammers x10IC (cuz everyone deserves some mercy).
Announcements: Long Ass Run, March 27th. Check the Slack.
T-Claps (Recognition): Great job to the PAX for picking up the six many times today…this is what we do men!
Prayer: Maggie Peterson., friend of Roger Roger with breast cancer. Pikachu’s M and some ongoing pain concerns. Bondo stepped up to take us out.

Get WRECKED

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7 Pax answered YHC’s call to get WRECKED at Purple Cobra today. I don’t get out to this site very often as I have been taking Tuesdays off from running, but always good to mix it up and see some faces I don’t get to see very often.
FNGs:

None today – would’ve been a fun one for them
Warm Up:

Slaughter Starter – 20x burpees OYO

SSH x20 IC

Daisy Picker x10 IC

Good Morning x5 on my up/down

Sir Fazio Arm Circles x10 forward/backward

Goofball x20 IC
The Workout:

Mosey to “that hill”

WRECKED:

Walmart Burpees (that’s a burpee with a roll onto your back at the start – get it, rollback?)

Rampage – Bear crawl up the hill, 20x diamond merkins, crawl bear back down, 20x squats

El Capitan – lung walk up the hill, standard merkin every lung

Killer Bees – bear crawl up the hill, broad jump back w/3x burpees for every 5x broad jumps

Everest – lung walk up hill, squat every two lunges

Diamon Merkins x20

Mosey back to the flags (that’s right – plural. Q and site Q did it right today)
Mary:

Ghost Busters – plank hold to the Ghost Busters theme song. Burpee on every “ghost buster”, plank jack to rhythm during the “I ain’t scared of no ghosts” sections.

LBC x20 IC

Have a nice day
Announcements:

ATT long ass run
T-Claps (Recognition):

BURPEES!
Prayer:

YHC’s wife for test results

Bobby Dall’s co-workers family

It came with a free shirt

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1st Q of the free shirt challenge.
EC: Mookie for 2 miles, Skidmark for 3.

FNGs: None
Warm Up: Some imperial walkers, hillbillies, arm circles, SSH
The Workout: Mosey to the rock pile to select a rock. Leave the rock at the rock pile and mosey to the playset for 5-10 good pullups. Mosey back to the shelter and partner up. Partner 1 will run to the rock pile and do set 1 of Jack Webbs (1 merkin, 3 Shoulder press with rock). While Partner 1 is running and Jack Webbing Partner 2 is doing a glute exercise. Then switch. Worked all the way to 10 merkins-30 Shoulder press. Glute exercises performed: Single leg deadlift, Reverse lunge, Split squat, Homer to marge, regular squat, stepups.
Mosey back to the playset for two rounds of pullups.
Mary: 6 minutes of plank hold with various exercises. We reviewed the 5 core principals and the F3 mission while in plank.
Announcements: Long Ass Run March 27
T-Claps (Recognition):
Prayer: Friend of Roger Roger, YHC took us out.

Not sure this was a great idea.

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7 Pax @ Downtown Train for a 100 burpee, full body beat down. Nice surprise when I got out of my car to see my neighbor…Cancun. Glad you found F3 and keep up the strong work. Also nice to see Warbucks back at it. Plus a rare visit to DT by Full House and UTI.

FNGs:

Warm Up: Slaughter starter (30 burpees)

The Workout: Grabbed some rocks and headed to library parking lot.

Round 1: Curls for the girls, shoulder press, tri cep extensions (3 sets X 15, 20, 25 each in cadence)

10 burpees

Round 2: Chest press, skull crushers (3 sets each X 10, 15, 20 IC)

10 Burpees

Round 3: Squats, lunges (3 sets each X 15, 20, 25 IC)

10 Burpees

50 LBCs in Cadence

10 Burpees

Round 4: Curls for the girls, shoulder press, tricep extensions (2 sets each X 10, 15 IC)

10 burpees

Round 5: Chest press, skull crushers (2 sets each X 10, 15 IC)

10 Burpees

Round 6: Squats, lunges (2 sets each X 15, 20 IC)

Returned rocks

Mary: 10 burpees

Announcements: Quiver 50th coming up. Going to have Respect Month @ DT. Details to ce soon.
T-Claps (Recognition): All Pax for the hard work this morning. That was a tough workout.

Prayer: 1 minute of silence

Sorry folks…Parks (field) closed!

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YHC was excited to be back in SW for an old school beat down at the happiest place on earth. There was a plan for the happiest place on turf but at 0529 was told field is closed. No worries…there’s a big @$$ parking lot we can use. Sprinkler came in at 0530 with two PAX in the tailgate. Warbucks about broke an ankle just getting out the truck. Our brother Crab Legs upon YHC’s request. It’s always great to see him out skiing the AO’s. No FNG’s so off we went.

Mosey to school lot since field were closed.
Agility around lot
Circle up for warm-a-Rama
Goofballs x15
Irish Potato pickers x10
Imperial Squat Walkers x10
ATM’s (alternating, tempo, standard) x10

Long @$$ 7’s
Morning wood
Double merkin burpees

Indian run to stairs
Bear crawl down then Al Gore
Hop up
Scout run complete lap with 5 diamond merkins
Repeat stairs
Hop down, bear crawl up

Back to lot
Belly sprints x4 (50%, 75, 90, 100)
Exercise after each sprint
– plank jacks, nipplers, groiners

Mary
The Big Sexy
– Homer to Marge
– Rosalita Wip
– Boss Tweeds
– Pickle pounders

No real announcements

Prayers for COVID always, Crab Legs, M4L needs a 3rd job for kids school.

It was awesome getting to hang with my brothers from another mother this morning. Thanks for showing and putting in strong work.

BS Out!

Puddle Burpees, but No Sugar Cookies

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Another very rainy and cold morning in the Gloom today. Maybe it’s the fact that YHC is so tired of the rain, maybe it’s because it’s Friday, but YHC was determined that we would spend some time out in the rain today and not immediately seek shelter as I did at the workout yesterday. YHC is a proponent of being cold, or wet, or muddy, but never all 3. That just doesn’t sit well for the running shoes most PAX tend to purchase. I was told by Pikachu about an exercise called “Sugar Cookies”. You apparently get nice and drenched, the roll in the sand. Torture was not on the menu this morning, but we all stuck our noses into the cold, wet rain for awhile this morning before retiring to the picnic shelter.

FNG’s: Welcome and many props to Cancun, coming aboard on a day like this!
Warm Up: Quick jaunt over to the tennis courts for SSH x35, Good Mornings x10. Then, a quick 4 corners warmup on the court with side shuffles through the puddles in between. Warm ups were Imperial Walkers x5, Hillbillies x10, Seal Claps x15, and Windmills x5.
The Workout: We repeated the same side shuffle around the tennis court except we did a shuffle step or two, burpee, shuffle step or two, burpee, repeato until we got all the way around the court.

Time to mosey to the rock pile and find shelter and we grabbed a rock and went under the picnic shelter. Rock Work. 25 reps of Curls for the Girls, Rut-Rows, Shoulder Press, Squat, Rock Spanks, Tricep Press. We then completed a round where 2 PAX did either BTTW or People’s Chair, while the other two PAX typewriter crawled the picnic tables and benches.

Next was a routine of short rock 7’s across the picnic shelter. We completed Ground Pounders on one side, and rock burpees on the other.

We completed another round of the picnic table typewriters with the other PAX doing BTTW/People’s Chair.

We rinsed and repeated the 25 reps of rock work for all exercises above except for the Rock Spanks. We moseyed back to return our rocks and returned for some Mary.

Mary: WW1’s x 25, Fast Feet with Sprawls for I’d say 45 seconds, WW1’s x 20, Fast Feet with Sprawls, Heel Taps x 25 IC, Fast Feet with Sprawls, Heel Taps x 20 IC. Have a nice day!
Announcements: Q School Sunday, 3 PM Womble. Take a look at Tuesday’s TedTalk, great info about crucial considerations for our PAX.
T-Claps (Recognition): Cancun for notching his first workout in this messy weather. Warbucks for getting back out in the Gloom.
Prayer: Cancun’s M has a book coming out. Pikachu’s M with back and joint pain, unspoken. YHC took us out. Thanks to the 18 different men I crossed paths with during my Q Tour this week. The weather was about as lousy as I can remember, but growth was attained. Honored to do this thing called F3 with all.

Rocks x50000

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FNGs: none
Warm Up: Moseyed over to the rock pile for our rocks, then met up behind the library for:
SSH x20, Windmill x10, Good mornings x10, Fozio Arm Circles x10 forward / x10 backward, Seal Claps x10, Overhead Claps x10, Maracan Night Clubs x10
The Workout: YHC is still nursing his Achilles, so we didn’t travel much. We started out on one side of the half-circle with the following:
– Curls for the Girls x30
– Triceps x30
– Ground Pounders x30
John Cusacked our rock to the other side of the half-circle.
– Ruh Roh’s x30
– Overhead Press x30
– Tempo Squat x30.
Lunge-walked back to start.
Did a second round, decreasing the reps to 20. Then one last round with reps at 10. Returned our rock and moseyed back to start for Mary.
Mary: Went with Popcorn Mary. I like Popcorn Mary because it gives everyone a chance to lead some. It also gives Q a break from having to think of exercises.
Low Slow Flutter x15, Pickle Pounders x20, Heel Taps x15, Freddie Mercuries x15 and finished with Fox Holes (push up, roll over to sit up, back to push up, repeat) xlost count. We were thoroughly soaked at this point.
Announcements: TEDTalk at 8pm tomorrow (2/16).
T-Claps (Recognition): Warbucks for getting back out in the gloom. Good to have you back!
Prayer: Praises for those recovering from Covid as well as prayers for those still going through it.

2.0s Free Willy the Whale While Acting Like Animals

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19 PAX and 2.0’s gathered at the Wobble Tennis courts. A few had to make an early exit. I’m missing 2.0s and PAX here, please send me your 2.0 names then I’ll get them added (a recorder would have been smart on my part! Also AO was on Saturday, 3/7/2020, apologies for the late BB!)

FNKs: Welcome FNK Buzz and Sonic!
Warm Up: 2 Tennis court laps, 10 x SSH, Frankensteins, Daisy pickers, Imperial Walkers, Mountain Climbers, Crazy Goofballs
The Workout: Free Willy! Bear vs. Crab soccer and Murkin Tag

Game 1: Free Willy! (yes its a kids game) Willy is an friendly Ocra that wants to travel and the PAX helped him with that today. PAX divided into 2 team. A member of team 1 threw Willy and called out an animal type (ie: Bunny Rabbit). Team 2 did Bunny Hops until they reached Willy (since Bunny was called). Slug was a favorite, Shark was pretty intimidating. Cheetahs and Tigers move really fast! Willy was passed among the PAX until everyone moved him, and then Team 2 threw Willy. While Willy was being rescued, Team 1 did SSH during this process, while the “throwing PAX” ran laps around their team. A point was scored for every lap. Ending scores were 135 and 130.

Game 2: Bear vs. Crab. Team 1 started as bears and team 2 was crabs. Team 1 scored first, everyone switched animal types and then team 2 scored. There was a third goal scored it was either a bear or a crab that scored it. The ball would get stuck in a corner and PAX typically bunched in. Good strategy was to get to the open space!

Game 3: Murkin Tag. 5 taggers chase their fellow PAX and 2.0’s. When tagged, PAX did 5 murkins and then went back into play (2.0’s did 5 SSH instead). 3 rounds of this for maximum fund

Mary: Snake Tunnel. PAX created a tunnel by getting into Downward Dog position. 2.0’s snake/army crawled through the tunnel and then bear crawled to the front again.
Announcements: Welcome 2 new PAXs!
T-Claps (Recognition):  Dads bringing their kids out on a windy day and keeping all their 2.0’s engaged!
Prayer: Healing for broken leg, COV-ID 19 safety