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Surprise Birthday Party

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It was my birthday, but I didn’t want to make a deal out of it. I kept it hush until Side Straddler Hops at that time the pax figured things out. Then Katniss notified me that we are Birthday buds.

EC:  Dawgpound, Dumbo, Cowboy, Buford, Sliderule, Pikachu, Lucky Charms, Emeril, Pablo, Deadbolt, Axe, UTI, Warbucks, Mookie

FNGs: None
Warm Up:

Did a lap around the Paradise City complex. Stopped at the corners for the following.

38 Side Straddle Hops
Good Mornings
Fazio Arm Circles
10 Slow Reverse Merkins

The Workout:

Formed 4 to 5 man Indian runs.

Lap 1:
At the basketball hop: 5 Double Merkin Burpees
The corner: 5 Double Merkin Burpees, 10 Merkins
Box Office: 5 Double Merkin Burpees, 10 Merkins, 20 Squats
Bottom of Ramp: 5 Double Merkin Burpees, 10 Merkins, 20 Squats, 30 LBCs

Lap 2:
At the basketball hop: 5 Burpees
The corner: 5 Burpees 10 Carolina Dry Docks
Box Office: 5 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 5 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Lap 3:
At the basketball hop: 1 Burpees
The corner: 1 Burpees 10 Carolina Dry Docks
Box Office: 1 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 1 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Pax then lined up against the fence and did Balls to the wall as the pax farthest from the basketball court sprinted to the end.  After all the Pax went through once it was their choice for BTTW or Squat Hold.  All Pax Sprinted three times.

Mary:

The other Birthday Boy took over for Mary.

Pickle Pounders
Low Slow Flutter
Have a Nice Day

Announcements:

See Slack

T-Claps (Recognition):

Katnis for celebrating 48 in style

Prayer:

Derek Davis and his family
Katniss Cousin Jay
Crablegs

No Running!

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EC: Warbucks, Slide Rule, Dawgpound, Buford.  Blue Hen tried real hard, but there was no one at the circle, so he was compelled to drive
FNGs: no sir

The pax were promised a low/no running workout.  YHC had an idea, and wasn’t sure it was going to work.

Warm Up: No lap, straight into side straddle hops.
The pax were asked: What is the mission of F3?  When Warbucks correctly answered, 5 burpees OYO
Next, Fazio arm circles.  The Pax were asked: What are the 5 core principles?  Dawgpound came up with them, and we did 5 burpees OYO
Then we did the Bobby Hurley, Blue Devil, Devil Burpee progression that is guaranteed to spike a heart rate, even without miles.
The Workout:

  • Idea #1: Pair isometric holds with kinetic exercise.  So, on the wall, the pax held the low position of a dip for a 7 count, then did 1*2 derkins.  6 count, 2*2 derkins, up to 1 count & 7*2 derkins.  This sucked and was a terrible idea and no one should ever do it again.
  • Squat hold in a circle while every pax recites the mission of F3 and the 5 core principles.  This took a while.  My legs hurt.
  • Idea #2: Pair slow kinetic exercise with isometric holds.  So, walk (not run) to the playground for balls to the wall while the other guys do a 10 count release pullup (go up, come down over 10 count) x3.  Rinse and repeat 3x.  This also sucked.  And we’ll definitely do it again.
  • Back to idea #1.  Thanos, I mean Dawgpound, insists all things be balanced.  So we repeated Idea #1 holding the Derkin-down position and doing 2x dips.  Still sucked, still terrible, but I guess we will do it again

Mary:
Plank hold and repeat the Mission & Core (get it, core?) principles.  So very much harder than squat hold
Circle of 5 counts.  Highlight was 3rd Cousins idea to some kind of crazy turkish get up from the kneeling position on asphalt.  Apparently Warbucks taught it to him.
Announcements:
YHC took some time at the end to focus on why we do what we do.  It’s just just for Selfish Accountability.  Getting faster (not today!) stronger, leaner are all great things.  But our mission is to lead our community as men.  Let’s consider that goal more often and think about ways we can move in that direction.
T-Claps (Recognition): Today sucked.  Props to all y’all who pushed through.  There was a lot of sweat, but no complaining (other than the only core principle everyone remembered was “Led by someone who clearly doesn’t have any training”).
Prayer:
We closed with a ball-of-man COT.  One core principle is that we end every workout with a COT.  What is so important about that that it needs to be held at the end and that it’s core to our mission?  We contemplated that and shared.  You literally had to be there, because that’s part of what it means.

Thanks for indulging me today, guys.  I’d say it was fun, but I’d be lying.  Was definitely glad I did it with y’all, though.

Got any good CDs?

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20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

No Beauties but there was a Beast at Disney

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Day 4 of You vs. You was at Disney, the greatest place on turf and the best ride in all of Southwake. YHC had the park open early arriving at 0450 to set up a couple ladders on the turf and plant the flag. After yesterdays hiccup, YHC was up early with no alarm and ready to work. We had a strong showing for EC again. There was an FNG so the disclaimer was given. A cotter showed up somewhere during the warm up and we could not remember his name, anyway welcome back Tussin. Skins for the Q today so enjoy the nips show.

Quick shout out to Messi for being at every AO this week at 0500 with his dad. He’s riding his bike for EC but he’s still there. I know a lot of you couldn’t even do that so hat’s off to this kid.

EC:
Goya, Emeril, Axe, 187, Breach, 8-Bit, Coal Ash, H1N1, Messi*, Warbucks, Banana Seat, ShamWOW!, Aquaman, Popinski

Warm Up:
Warm up lap on the turf with ladders, quick feet, slides, and backwards runs
Windmill x10 IC
Plank jacks x20 IC
Ranger merkins x20
We’re Not Worthy into Seal Claps x20 IC each
Stretch legs

The Workout:
Mosey to Abyss with two line Indian run
Down steps and back up with hops
Two lines at top squat hold until the the guy in front gets to platform
Bear crawl down with 5 merkins at each platform
At bottom hold squat until the six is in
Crawl bear up as far as you can go then modify to hops back up when needed
– Popinski went full beast mode wearing Breath Taker and completed the whole Abyss
Return to bottom and partner up size matters
Partner carry to half way then switch
Plank for the six

Mosey back to for the greatest show on turf
Line up on side lines
Skips across and lunges back
Slides across switching half way and carioca back with switch half way
Lie on belly and sprint at 75% speed on Q’s GO
– Some PAX don’t know how to dial it down and basically went full speed each round
Repeat back at 5K speed
Repeat back at Full speed
Repeat back at Usain Bolt speed
PAX was nice and winded so we circled up

Mary:
Capt. Thor 1:4 – 7:28 Big Boy Sit Up/American Hammers
Box Cutters x10 IC
Australian Snow Angels x10 IC
HAND

Announcements:
Foghorn putting together some charity work for local school, 911 stair climb coming soon, Co-Q at Purple Cobra announcement coming soon, UvU day 5 wraps up at Cletus

T-Claps (Recognition):
Popinski in BT completed a crawl bear up the Abyss. No words…
4 HIM completed the 4th EC+AO combo in a row, 1 more to go (Axe, 187, Emeril, H1N1)

Prayer:
Noah’s Ark family, Wiggly released an employee due to addictions and keep him in prayers, PAX on IR, Crab Legs tour winding down

4 EC’s and 4 Q’s are no joke. 1 more day tomorrow at where things all got started for me, Cletus. The workout will be a repeat from my 4 Year Anni this past June in Carterico. Let’s finish You vs. You strong men.

BS Out!

Under New Management

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There was a change in management at R4TJ this week and YHC broke out the shovel flag for my VQ. Mookie and I got together for a 2nd F after Any Given Sunday and discussed the shovel design. We agreed the shovel should be gold (in honor of a recently posted gold plated toilet meme) and Mookie suggested we add a roll of toilet paper to the flag as well. Now all HIM will be able to take what they need before we depart on our 5 mile run, in the event that nature calls.

Although sad to see UTI/Lipstick go, they assured me they will be back frequently to visit. They set the standard high at R4TJ and I will try to maintain that standard moving forward.

EC: Lipstick, Pikachu, U.T.I., Redenbacher, Warbucks

YHC arrived at 5:04 to see 3 PAX heading out for EC. I planted the flag, grabbed my vest and headed out to run solo. I almost made it to Main Street when out of the darkness come Pikachu! I did my best to try to keep him within eyesight and he came back several times to pick up my 6.

FNGs: None

Warm Up: All exercises in cadence

10 x SSH, 10 x C. Pickers, 10 x Imperial Walkers and off we go.

The Workout: Little Dipper was in play by 7 DETERMINED HIM. Sadly there were no sightings of other PAX at Womble….maybe next time

Mary: Didn’t see her..

Announcements:

Mudgear order – see slack#southwake gear channel

Sign up to Q. #Qsheet

T-Claps (Recognition):

Great job by everyone today!!

Pikachu for getting almost 20 miles in this morning!!

Prayer:

-Noah’s Ark – Your family is in our prayers

-unspoken and injured PAX

YHC took us out. Thank you HIM for the opportunity, it was an honor to lead!

Dawn of the Millennium

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PAX: Bobby Doll, Boogie, Iceman, Mookie, Redenbacher, U.T.I., Warbucks

EC: Redenbacher, U.T.I., Warbucks

FNGs: None

Warm Up: Started with standard warm-up lap

SSH x 20 IC
Finkle Kicks x 20 IC
Imperial Walkers x 20 IC
Bat Wings:
Sir Fazio arm circles x 10/10 IC
Seal claps x 10 IC
Overhead claps x 10 IC

The Workout: Black Snake run behind Harris Teeter to the Goodwill Lot. Partner up for Millennial workout (YHC was odd man out). Partner 1 did exercises and partner 2 ran to the bottom of the hill on Lassiter Street and back up to switch places, rinse and repeat. Goal was a total count of 2000 (1000 from the exercises and the other 1000 from running).

Exercises were:
100  Side Straddle Hops
100  Lunges
100  Bicycles
100  Merkins
100  LBC

100 Prisoner Squats
100  Mountain Climbers
100  American Hammer
100  Star jumps
100  Burpees

Black Snake run back to the circle for Mary.

Mary: On your 6 – feet elevated like 6-inch hold – spell out the alphabet in all capitol letters with your feet.

Announcements:  Mudgear order – see slack #southwake-gear channel.
Sign up to Q. #QSheet

T-Claps (Recognition): Iceman and Boogie for making their way back to the gloom.  Mookie for coming out while not yet 100%. U.T.I. and Warbucks for encouraging me to Q a workout.

Prayer: Healing for the son for U.T.I.’s friend who is currently in the hospital, families in El Paso and Dayton, Iceman on his Airforce PT test Friday, unspoken and injured PAX

YHC took us out. Was an honor to lead! Thank you HIM for the opportunity!

My Best UTI Impersonation

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YHC arrived a few minutes prior to 0505, ready for an EC run with UTI. He rolls up at 0502 with a dilemma, run EC with Warbucks and $h!+ his pants or take his stomach bug home and abuse his own toilet. Thankfully UTI made the right decision and kept it out of his pants… YHC volunteered to run the workout and got a quick rundown of what UTI had planned. Lots of new exercises, but manageable. YHC took off on a solo EC. 7 PAX were hanging out waiting on UTI to arrive. YHC broke the news to them of his unfortunate circumstances, gave a quick disclaimer to FNG Kevin aka Cookie Monster, and 0530 hit and we were off.

FNGs: Welcome Cookie Monster!

Warm Up:
Short mosey to grassy area in front of school. Circled up for:
SSH x20 IC
Windmill x10 IC
Sir Fazio Arm circles x10 forward / x10 backward IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:
First up from the UTI playbook was Bear Crawl Ring of Fire. YHC did his best to explain this. PAX circled up and held plank position. 1 PAX bear crawls around the circle and does 10 merkins upon return. Rinse and repeat until all had a turn. YHC also used this time to quiz PAX

After 1 round, we moseyed over to the long parking lot. We traversed the lot by way of Lt. Dan’s and wheelbarrow (partners switch halfway between islands), changing modes of transport at each island. There was some great mumblechatter about where the names of exercises came from, many were enlightened.

At the other end of the lot, we found a grassy spot for 20 prisoner get-ups and repeated the Lt Dan’s and wheelbarrow back across the lot.

Circled up for another round of Bear Crawl Ring of Fire and moseyed back to the lot for something new.

YHC again followed UTI’s guidance and we traversed the lot this time by way of Walk Like an Egyptian. PAX formed a line and look 1 lunge step and held in the down position while PAX in the back ran to the front, indian run style, and PAX took the next lunge step. This was done to the other end of the lot. 20 prisoner get-ups IC and a return trip via Walk Like an Egyptian.

With a few minutes remaining, YHC led an Indian run around the front of the school while we waited on Mary to show up. During the indian run, YHC pointed out a bunny that hopped in our path and challenged Lipstick to catch it. This led us to some bushes where the chase ended. Lipstick came up short. Bunny – 1, F3 – 0. Finished with a mosey around the parking lot and circle up for Mary.

Mary:
American Hammers x20 IC
PAX almost completed the round of American Hammers before we were graced with visitors. WebEx, his 2.0, and K9 Spark made an appearance. They were out on a morning stroll and couldn’t resist the temptation of Mary. WebEx joined us for the following exercises while Spark panted heavily.
LSF x20 IC
Freddy Mercury x20 IC
Pickle Pounders x20 IC
Homer to Marge x20 IC x10 Right/x10 Left

Announcements:
SUP workout this weekend, F3 testimonies being collected by 187,

T-Claps (Recognition):
UTI’s toilet, way to hang in there!
Wiggly and Steamboat for headlocking FNG Cookie Monster.
Tetanus for his memorization of the F3 mission and core principles.

Prayer:
UTI’s toilet, UTI, Crablegs, Steamboat’s upcoming trip

Rocks and Donkeys

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13 PAX overcame the fartsack and posted at Purple Cobra this AM with 5 for EC. It was a pleasure leading this morning!

EC: Axe, Full House, Redenbacher, Teacher’s Pet, Warbucks

FNGs: Not this time

Warm Up:
5 penalty burpees for a slow circle up. It was extended as New Mexico took his time joining the circle.
SSH x20 IC
Imperial Walker x10 CI
Hillbilly x10 CI
We are not worthy x10 IC
Morrocan night club x10 IC

The Workout:
2 line indian run around Harris Teeter over to loading dock with Pax grabbing 2 rocks along the say. Flair found the biggest rocks in the pile and this led to some grumbling as we were sharing rocks.

Thing 1 – Circle of pain:
Pax circled up and performed exercises x12 IC. After exercise, plank shuffle to next rock and perform merkins, increasing each stop up to 8. Exercises were:
Curls
Dodo bird (no history lesson from 187 this week)
Triceps
Shoulder Press
Ground pounder
Wonder bra
Bus driver
LBCs (just for you Dumbo)

After round 1, a recovery mosey around the Goodwill parking lot and back to our rocks for round 2. Pretty much a rinse and repeat with merkins counting down from 8 this round. New Mexico was overheard asking for a running workout, so over to Lassiter Rd for some leg and hill work.

Thing 2 – Hills and Donkeys
Mosey to bottom of Lassiter Rd hill and partner up. Partner 1 does Donkey Hydrants at bottom while partner 2 runs to guardrail for x3 per leg pistol squats and runs back. Partner switch. Once both partners completed 1 round, both run to guardrail for x10 cliffhanger merkins.
Rinse and repeat for a second round. Mosey back to the flag for Mary.

Mary:
She wasn’t here, but we found Dolly and Marge.

6” hold for the 6
Hello Dolly x20 IC
Homer to Marge x10 IC, x5 Right, x5 Left
LBCs x20 IC
Hello Dolly x10
Homer to Marge x10

Announcements:
Mudgear order – see slack #southwake-gear channel.
Sign up to Q. #QSheet
Go to a Healing Transitions workout. Tuesday 0530 or Friday 1430
187 is collecting F3 testimonies for an article in Suburban Living magazine. If you have something to share about what F3 means to you, send it by this Sunday, 8/4 to 187.
VQ at the Cobra next week!

T-Claps (Recognition):
Full House with Breathtaker.
Full House and Redenbacher for commiting to VQ’s in the near future.

Prayer:
Wallaby’s broken foot, Full House’ co-worker’s Father passed away quickly, Injured Pax

YHC took us out.

Shield Lock Challenge

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23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

The Unnecessary Tour

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It was an unusually cool morning at Disney this morning, which probably had PAX snuggling in tight in the fartsack to stay warm instead of posting in the gloom. YHC decided to celebrate his 1 year with F3 with a Q at Disney as it is the best AO (at least until Purple Cobra launched) and happiest place on earth. I took PAX on a journey of Disney recounting some of the most memorable workouts from my 1st few weeks that made me realize just how much I needed F3. Looking back, this was a pretty crappy (difficult) 1st couple weeks of workouts. Thanks guys! I started coming to get in better shape and definitely accomplished that. I’m in the best shape I’ve ever been in, but F3 is #morethanaworkout. The 2nd F (fellowship) is what has kept me coming back out and has really cemented how special this group is. Now enough of the sappy stuff. We had 3 for EC, and 6 for the Main Event. It was an honor to lead this morning!

EC: Axe, Pablo, Warbucks

FNGs: Nope

Warm Up:
Mosey to the big lot and circled up for SSH x20, Windmill x10, Moroccan Night Club x10

The Workout:
Thang 1:
This one was inspired by a Nemo Q my 2nd week at F3. This one sucked and I wanted to bring this one back. To get a full sense of this workout, the temperatures needed to be about 10 degrees warmer, but I’m sure the Pax got the idea.

Mosey around big lot, stopping 6 times around the lot for:
Stop 1: 12 merkin
Stop 2: 12 jump squat
Stop 3: 12 WWII
Stop 4: 12 shoulder taps
Stop 5: 12 mountain climbers
Stop 6: 12 pickle pounders

Not sure why 12 was the number for Nemo that day, but I went with it. Pablo asked if it was for 12 months (1 year for those numerically challenged) and of course I agreed. So 12’s were the number of the day today. 12 is also a very hard number to call cadence for and YHC goofed this up quite a few times, but the PAX were more than willing to provide correction.

PAX then lined up at the end of the lot for suicides. Sprint to 1st island, do exercise x12, mosey back to start, sprint to 2nd island, do x12 of 2nd exercise
 You get the picture. Exercises were the same as above. Squat hold for the 6, a 10 count, and we were off to our 2nd stop, The Abyss. Quiver was very adamant that he didn’t need a tour, so off we went.

Thang 2:
This one was loosely inspired by a UTI Q the following week at F3 and many other abyss workouts since. As the new guy I had no idea what the abyss was when it was called, but soon realized what the mumblechatter was all about.

This one was simple, but effective. Split into 2 groups to avoid crowding stairs. Group 1 started with 12 LBC’s at the top and Group 2 ran to the bottom of the abyss for 10 merkins. This was repeated for 3 rounds (except Axe who got 4). LBC’s for the 6 and we were off to the half pipe.

Thang 3:
This one was inspired by a Double D beadown on my first trip to Possum Trot, the day before UTI’s beatdown noted previously. 11’s on a hill suck.

Pax started on the back side of the half pipe for some 7’s (due to time) with star jumps at the top and burpees at the bottom. I forgot about bear crawling up the hill, but there’s always next time. Early finishers did 7 star jumps and 7 burpees as the 6 finished up.

Thang 3.5:
With Mary not quite ready, we mosey’s over to the shelter by the flag. Partner 1 held BTTW while Partner 2 did 12 box jumps on the playground wall. Each partner got a turn and we circled up by the flag for Mary. This was also part of the aforementioned UTI Q.

Mary:
Homer to Marge x12
YHC asked PAX to call out an exercise. We did:
LSF, boat canoes, Freddy Mercury, Box cutters, and a couple of others I forgot.
Homer to Marge x6 w/ each leg up and x6 regular.

Announcements:
Sasquatch CSAUP this weekend, BRR runs on Saturday throughout the day.

T-Claps (Recognition):
Foghorn for rocking the vest.
Quiver for putting up with my tour.

Prayer:
Quiver’s daughter’s starting school today, Crableg’s ALS tour, unspokens.

YHC took us out.