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Go to the hill and make it suck

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FNGs: Angel & Pyle
Warm Up:

Tennis courts, SSH, Imperial Squat Walkers, Fazio+Overhead+Seal Claps

Merkins

Blue Devil’s x10 🙂
The Workout:

Go to the hill, make it suck.

There were irkins, derkins, dips.  We went up, we went down.  Once we went up backwards via crawl bear (this was, in fact, not a great idea.  Props to Yogurt for solo completing that one).  We did WWII, star jumps.

One time, we went across the field via broad jump burpee, came back via bear crawl.

Did a round of Jack Webb’s for fun.

After that, the FNG and rest of the pax were revisiting the wisdom of showing up.

 

So we went to the pavilion and did a Banana Seat throwback…. Bear crawl parade on the picnic benches.  Hands on the ground, feet on the benches, go the length.

Bttw, because I love you Lucky.

 

Quick trip to the playground for 3 rounds of pullups, WWII, merkins.

 

Head to shelter for Emeril’s cool down yoga.
Mary: yoga with Ivan
Announcements:

Need more help with 3rdF this month.  We were asked to man a golf tournament+silent auction.  Still need 3-5 #HIM to step up and fulfill our commitment.  See Slide Rule, Wiggly, or Slack for details.
T-Claps (Recognition):

Pigpen took taker for next week.  Props to Yogurt for making it up that hill!
Prayer:

Warbucks pregnant wife fell and passed out yesterday.  Scary, but seems everyone is ok.  Crab Legs, Shredder.

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

Schweaty Cobra

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12 Pax came out for a beatdown at the Purplest Cobra and 5 for EC. It was a schweaty morning. For the second week in a row, Plex rolls up as the EC crew is taking off. Axe hung back last week, but this time we all circled back to pick up our tardy comrade. As the F3 mantra goes: we leave no man behind, but leave no man where we found him. Upon return, we were greeted by the remaining PAX. Mookie said M4L HC’d, but we all know what that means. 0530 hit, no FNGs and we were off.

EC: Warbucks, Dahmer, Plex, Axe, 187
FNGs: Psssh
Warm Up:
SSH
Windmill
Sir Fazio arm circles
We are not worthy
Butterfly
Mountain climbers

Made our way to Dollar Tree by way of: skips, high knees, butt kickers, carioca, side shuffle, and mosey. YHC led PAX to the crosswalk to safely cross the street, but for some reason neglected the do not cross sign. Luckily 187 was there to keep YHC in check.

The Workout:
At the DT, split into 2 groups for an Indian run around DT and bank while other group does AMRAP of exercise(s) called. Rinse and repeat.

Exercises were:
Merkins
Burpees + LSF
Monkey humpers + LBCs
Star jumps + pickle pounders
Lunge walk + homer to marge

Mosey to Lassiter rdby way of the crosswalk. #safetyfirst At Lassiter rd, we lined up for 7s with squats at bottom, box cutters at top.

Mary:
Coal Ash led Mary for us. We did the following, plus some I forgot.

1 minute plank hold
American hammers (several sets)
LBCs
Freddy Mercury

Announcements:
Sign up for Derek Davis 5k https://event.racereach.com/derek-davis-memorial-5k-run – Code “Merica” saves you 10%

4th of July convergence

T-Claps (Recognition):
Plex coming out while recovering from shoulder surgery.
Coal Ash out 2 weeks in a row and continued recovery.
Prayer:
187s friend Tom passing.
Praise for Pac-man’s friend Arthur for healthy baby born at 32 weeks after scare last week.

YHC took us out.

Passport check by FVPD

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YHC arrived at Kenny’s Grave at0457 to find a cop keeping an eye on a white SUV in the back parking lot. Some guy with neon socks, a light around his head, no shirt with some wires around his chest. Oh wait, that was just Warbucks getting a welcome to FV from the PD checking his passport. 6 PAX eventually made there way to get their schweat on. Here we go.

EC: Warbucks and Banana Seat

Warm Up:
Lap around track with some added slides and carioca on the parking lines then some quick feet down the bumpers.
Circle up
Mtn climbers x20 IC (slow to fast)
Worst merkin x10 IC (wide, reg., diamond=1)
Jump lunge x10 each leg
We’re not worthy/butterflies x10 each IC

The Workout:
Partner up
P1 Doug out – chin up holds x5, hanging leg lifts x10, dips x15, R&R until partner returns
P2 Field – run complete field then switch
3 rds total

Picnic tables
Box jumps x10
Dirkens x10
Plank jacks x10 IC
3 rds

Playground (rotating)
Rows x15
Swing hanging knee tucks x15
Burpees x5
3 rds

Mary:
Freddie Mercury’s x20
V ups x10
Circle x5 clockwise, x5 reverse
X crunch x10
HAND

Announcements:
Night Train CARPEX, Sasquatch CSAUP

T-Claps (Recognition):
Warbucks cooperating with FVPD.

Prayer:
Crab Legs MLB tour for ALS, Warbucks M expecting #4, unspoken

Awesome work today gents! Way to give 110%. We were all soaked for that circle prayer. As always, pleasure to lead you men.

BS Out

Rise of the Dodo Bird

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20 Pax showed up for a beatdown by YHC after a week of being downrange. It was good to be back in the gloom with these HIMs and this morning was no different. A strong crowd for EC on a hot and muggy morning, the definition of gloom. Breathtaker made an appearance after the reassurance that running was not the focus of the morning. There were chafed nipples, a malfunctioning light vest, and a Skidmark. As 0530 hit, with no FNGs and 1 self proclaimed Kotter, we were off

ECEC: Warbucks, Skidmark, Redenbacher, UTI
EC: Warbucks, Skidmark, Redenbacher, UTI, Axe, 187, Plex, Dahmer
Skins: Skidmark, UTI, Warbucks

Warm Up:
SSH x30 IC
imperial walker – 10 IC
hillbilly 10 IC
squat 10 IC
sir fazio arm circles 10/10 IC
moroccan night clubs 10 IC
seal claps 10 IC
overhead claps 20 IC

The Workout:
Everybody was warm, so we moseyed to the Path to nowhere for:
People’s chair – 5 count by pax. This took a really long time, resulting in mumble chatter about partner leg massages and 187’s strong legs from carrying so much weight around.
Ascending testicles – 1 round
mosey to better wall for round 2

Mosey To loading dock grab 2 rocks
Curls were done while the 6 arrived

Circled up for 2 rounds of:
Overhead press
Triceps extensions
Dodo bird – 187 gave history of the dodo bird
Curls for the girls

This circuit was going pretty smooth, but got way off track when 187 gave Pax a history of the dodo bird. Apparently they are extinct, can’t fly, and ate rocks to digest berries. Pax stopped counting, so many dodo birds where done until we got to a 15 count. This mumble chatter approached Carpex status.

With tired arms, we moseyed to guard rail for 2 rounds of:
Dips
Derkins
Underdogs

Mosey back toward start, stopping at far end of lot. Pax grumbled when YHC told them to partner up based on leg weight. We
Wheelbarrowed back to start with burpees when switch, increasing each time.

Mary:
With Mary awaiting, we moseyed back to the flag where Dahmer led the following while I retrieved my phone:
LBC
LSF
Freddy Mercury
PicklePounder
Homer to Marge

Announcements:
See social networks.
1776 convergence on 7/4
Umstead trail run

T-Claps (Recognition):
Redenbacher with lots of good work lately. Keep it up and you’ll get that sub-2 half in November.

Particle board on his ability to avoid Qing a workout. Hope to see you leading one soon.

Prayer:
Crablegs on his journey to all MLB parks making memories and spreading awareness for ALS.
Follow him here: http://challengelarry.org
Unspoken and injured PAX.

U-Turn

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13 PAX came out this morning to enjoy the cool weather and pick up some mileage. Good work men!! 

FNGs: Welcome Alpine!

Prayer: praying for all the fathers out their this weekend.

Tiger Blood (Chewbacca)

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Pax of (11) for a  Chewbacca style workout at Tiger Blood

UTI, Warbucks, 187, Pikachu, Snap, Yogurt, Axe, Da Business, Lipstick, Skidmark and Breach on the Q

Warm Up: On the move to the front of the school for 22 counts of Imperial Walkers, SSH, Frankensteins, Prisoner Squats, and Daisey Pickers

The Workout: 5 Rounds of Chewbacca style (30 secs on 10 rest between exercises) 10 cycles for each round, Mosey to a different spot around the school between rounds

Round 1 Burpees and Squats

Round 2 LBC’s and Merkins

Round 3 Jump Lunges and Frankensteins

Round 4 Low Slow Fludder and Mountain Climbers

Round 5 Side Straddle Hops and Star Jumps

Announcements:

Prayer:

Pablo’s Anniversary Q

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25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary.  I want to thank everyone who came out to show their support in celebrating this milestone.  I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout.  I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun.  1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs:  Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness.  Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places.  After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises.  Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch.  Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch.  Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch.  Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers

MEGA F3 KICKBALL!!!

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FNGs:  Welcome FNGs!

  • Shortcut – Katniss’s 2.0 William, he’s 14 and “he’s lazy and doesn’t like to do stuff”
  • Flower – Lipstick’s youngest 2.0.  He came prepared with his name and was excited to share.  There was some debate on if this was flour (cooking?) or flower (plant?) but he cleared it up for us.
  • Mickey – Warbuck’s youngest boy (for now), we nearly missed him in the FNG naming ceremony but he kept saying Mickey and so we named him.  Welcome Mickey!

Warm Up:  YHC asked the 2.0s how they wanted to warm up.  The first thing called out was LBCs but we got a quick veto from some of the Dads based on the wet conditions.  We went around the circle and tackled some Hillbillies, Good Mornings, Side Straddle Hops, Frankensteins, Burpees, and whatever else was called out.

The Workout:  Modified kickball!!!  Lipstick helped to get the teams split up with Dads and their 2.0s together on each team splitting our 28 PAX to something of an even number.  Our new FNG (to be named Shortcut) opted to play against his dad (Katniss) and sister (Unicorn) however.

What was modified about the kickball you ask?  The ball was about 4x the size of your regular kickball.  The Dads owed 3 burpees per run scored on the opposing team (soon modified down to 1 burpee per score).  Also, Dads on the field had to complete 3 merkins per fair kick before fielding the ball to make sure there was some time to allow our 2.0s a fair shot at the base – if the ball was airborne, Dads could attempt to catch the ball without merkins.  We also found it useful to let a Dad or older 2.0 kick when the bases were loaded to clear the bases.

Luckily, the rain held off during the workout and the soccer turf was empty so we didn’t have to play on soggy ground.  45 mins proved to be the exact right amount of time to keep the Dads and the kids attention for our game today.  Donuts were already implanted in the minds of many.

Mary:  Kids ran the bases just like at the end of the Durham Bulls games.  We upped the rounds to 2x – cause why not try and empty the tank on these kids.

Announcements:  YHC forgot to run through these – sorry PAX

T-Claps (Recognition):  Great job Dads!  Thanks for coming out and spending time with the collective 2.0s I know it makes a difference for us and for them.

Prayer:  Prayers for 16-bit and his family.  He was set to lead the Dads workout today but a death in the family changed his plans.  He later posted to Slack that he and his kids had done their own workout prompted by the 2.0s – Great work 16-bit, Zookeeper, Linedrive, Catgirl, and FNG!!!

Merlot? FNG? That sounds good, I’ll have that…

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FNGs: Popinski (Chad, EH’d by YHC)
Warm Up: Buttkickers, High Knees, Wide Knees, SSH x20, Frankenstein x10, Hillbilly x15
The Workout: The U-Turn, Pax of 2 (Aquaman/Snausage) went for 3 with a modify by Aquaman to “drop the kids off” at the Starbucks “Pool” – change shoes and run the reverse. Remainder hitting the 5+ picking the 6 up along the way. Popinksi was found on the curb by the finishers bent over splashing merlot…Winner!
Mary: Nope
Announcements: 2.0 this AM, Obstacle race at Sugg, NEW AO (Site Q’s Doc/Aquaman) Wednesday at Womble – slack for details.
T-Claps (Recognition): Warbucks for the extra effort on picking up the 6 and a +1 EC. Also, Warbucks for trying to EH a lonely foreign runner along the way.
Prayer: For the Army Cadet killed in the accident at West Point yesterday and all those injured in the incident. Unspoken. YHC took us out.