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Mumblechatter at Ground Pounder stays at Ground Pounder

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FNGs: None

Warm Up: Old man hangs, Good Mornings, Windmills, Sir Fozio Arm Circles forward & reverse, Imperial Walkers, Hill Billy’s, Willy Mays Hays, Side Straddle Hops x 25 in cadence

The Workout: Each PAX picked two small rocks.  One for each hand.  Many reps of Curls for the Girls, Rut Rows, Forward arm raises, Overhead tricep presses, Lateral arm raises and Shoulder presses.  Repeat all 6 exercises until everything burned.  Mumblechatter took a sideways turn and the count was hard to keep on track during the whole set….  On to the small wall for a set of 11’s with Merkings and Dips.  Then mosey to the picnic tables for a round of squats, monkey humpers and star jumps.

Mary: Around-the-horn core exercises.

Announcements: F3 picnic.  3-Alarm run this Tuesday.  Open Ground Pounder Q still needs to be filled for 7/8/23.

Prayer:  Prayers for all those travelling.  Prayers for Socrates’s family.

The Nest 5.23.23

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PAX: @Finkle, @Woody

The Warm-up: Good mornings, Daisy-pickers, Hillbillies, Imperial Walkers

Main Event: We did 3 stations around the Nest

  • Station 1: using the half block wall did typewriters doing 10 Irkens then flipping over to 10 dips. Back and forth all the way down the length of the wall.
  • Station 2:  step ups at the short brick wall followed by box jumps 3 sets of ten.
  • Station 3: Middle school stairs, Dan Taylors with bear crawls up the stairs.  Squats down on the bottom and lunges at the top of the stairs.

Mary: Ran out of time.

COT: Praise for @Woody’s wife getting a new teaching position.  Prayers for @Finkle’s wife as she is transitioning from her job.

Chocolate Cheerio

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Disney had 4 x 40 something yr olds come out for a bat flipping workout.

Warm up around baseball fields with stops
Good mornings
SSHs
Imperial squat walkers
Standard merkins

The Abyss
Bear crawl down
10 monkey humpers IC at bottom
Squat on each step back up (Dumbo counted 77)

Indian run long way back around fields to the half pipe
7’s – star jumps and diamond merkins
Burpee at the bottom on each pass
Mosey to turf field

Attempted to play knockout soccer but only had one ball. (Story of my life since I only have one nut due to cancer)

Mini Dora
50 – ranger merkins
100 – shoulder taps
150 – LBCs

Mary on the declined turf
WWIs x15
American hammers x15 IC
Pretzels x15 each side
Dying cockroaches x15 IC

Announcements on slack
Prayers for Dumbos floors and Emerils chocolate cheerio

Nice job today fellas. Love you guys.
BS Out

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Basketball Closed? Modify as Needed.

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FNGs: None

Warm Up: Mosey to see if basketball court open. Fence locked :/ 10-15 count GM,WMH, Arm Circles, SSH, EW, Hillbillies. Mosey to bleachers. 

The Workout:

Circuit 1: Climbing bleacher merkins: 10,9,8,7,6,5,4,2 = 51. Mosey to playground.
Circuit 2: 3×17=51 Step ups/R Bulgarian Squat, L Bulgarian Squats.
Circuit 3: 3×17 alternating Urkins and Inverted Rows. Mosey to cinder blocks. 
Circuit 4: 3×17 Cinder Block Curls/Triceps/Press

Mary: 3×17 American Hammer/LSF/LBC

Announcements: CSAUP June 10th. 

T-Claps (Recognition): @Woody and @Jellybeans EC to U-Turn, then EC to GP.

Prayer: Motor Boatin 29th Wedding Anniversary and mother turns 88 next week. Safe travel for Socrates daughter and son-in-law to Africa, Pumpkin Spice’s M in Israel. 

Greatest Show on Turf at PC

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YHC arrived early to set up a challenging agility course under the lights at Ting. But we had a couple things to do first. 8 total PAX we’re ready at 0530. A disclaimer that we may not get the 3 mile minimum. Did we make it? Read to find out.

Warm up lap around Ting
Exercises in corners
Good mornings x10 IC
Windmills x10 IC
Air squared x10 IC
Frankensteins x10 IC

7’s on the ramp
Star jumps and monkey humpers IC

Field work on turf
Agility course
Ladder work with slides, back peddles, cuts, and sprint to finish
Exercises after each run through on both sides: merkins, squats, WWI’s

Belly sprints 100 yds – 50, 75, 90, 100%
Cool down lap around the turf field to check on the UFO men.

At this point my watch showed 2.8 so we took one mosey pass through the agility course to the other side of the field to get our 3+ miles.

Mary
American Hammers
In and Outs
Windshield Wipers

That concluded our workout.
All announcements are on slack.
Prayers for YHC daughter with broken wrist and unspoken ones.

Thanks Dumbo for the reminder on the Q and for not coming out. Hopefully you had a valid excuse. Appreciate the opportunity to Q at this ever popular AO.

BS Out!

U-Turn 5-13-2023

Respect The 1st F

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Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.

The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks

COT Message:

  1. Respect the 1st F. If you are a site Q, if you leading workouts, if you regularly attend a workout, then you should be flying an F3 flag. Why? The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Planting a flag at your workout is a metaphor for that mission. Without a flag, we’re just a bunch of guys working out together. Respect the 1st F, fly your flag, give others the opportunity to experience F3.
  2. Don’t wait until you’re in your 50s to develop an exit strategy for work. If we’re all lucky, we’ll live to be 90 years old. Do you want to work beyond your 50s or 60s? I don’t, at least not tied to a desk. Make a plan now.
  3. Don’t wait until your in your 50s to find Jesus. Turn your life over to Him now and your life will be much more peaceful.

Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.

T-Claps (Recognition): none called out today

Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.

Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.

Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!

UvU DORA at DTT

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FNGs: Nope

Warm Up: Good mornings, SSH, Moroccan Night Clubs, Sir Fazio F/R, Seal Claps, Overhead Claps

Moseyed to far end of parking deck.

The Workout:

A you vs you DORA. Complete 50 Merkins, 100 LBC IC, 150 squats, AMRAP each set, run to top of stairwell and back between each set, back down. PAX decided to stay together for counts to push each other and keep mumblechatter going.

After complete, did BTTW x20 each PAX, people’s chair x20 each PAX.

Moseyed to rock pile abs grabbed a medium rock. Completed chest press, skullcrushers, curls for the girls, overhead press, ruh rohs.

Mosey back to flag.

Mary: Homer to Marge, Box cutters, low slow flutter, low slow flutter again, American hammers, and a little light yoga/stretching to finish it out.

Announcements: Davis (3-Alarm) birthday coming up

T-Claps (Recognition): All of the guys who did the smoky mountain relay, guys who pushed 3alarm and Wolfie this weekend at spring classic, all volunteers too.

Prayer: Boucher’s friend John who lost his dad to cancer

YHC took us out.

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Field Trip to West Lake Middle

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Got to Disney a couple min before 05:30. The Fellas were warming up and finishing up their EC’s. I brought my pup Sullivan previously known as PoopEater 2.0 joined the warm up circle and we kicked things off.

Warmup
  • sir fazio’s
  • Good mornings
  • Imperial walkers
  • Mtn Climbers
Workout (5 rounds)
  • 16 hang clean jerks
  • 8 goblets
  • 4 burpees with a hop over
  • 1 lap around the track (400m)
Mary
  • dead bugs
  • Boat canoe
  • Pickle pounders
  • LBC’s

Announcements

  • Holly Springs Classic is coming up and we are looking for fellow PAX to step up and join the cause. We will be handing out water and helping out in other ways.
  • PoopEater 2.0 was renamed at the end of the workout. His proper name now is BlueSuede

Prayer

  • Pray for Davis.

So many WWIIs

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FNGs: Nope

Warm Up:  SSH, windmill, good morning, sir fazio arm circles, frankenstein, slo-mo merkins

The Workout:  Super lazy copy and paste from a workout Abe ran here last year.  Starting from the parking lot, made our way down the greenway, stopping at every other light pole for an exercise.  Upper, Lower, Core, repeato. 

For upper, we either did a merkin sampler (5 standard, 5 wide grip, 5 diamond), or Carolina Dry Docks. 

Lower we alternated between standard squats and jump squats (Squat down, touch the ground with both hands outside the feet, then spring up to a jump).

Core was only WWIIs.  I wanted to max these out for some reason.  Mission accomplished. 

Mary:  Not much time left, so we did box cutters and LBCs…I think that’s it.

Announcements:  Nope

Prayer:  My M in her job search

Death by Dips

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YHC took an opportunity to jump back in the Q circle today aboard the Train! Have struggled for months with physical/health issues and I just got cleared a few days ago to work out again, so I figured…”why not?’

FNGs: Nada

Warm Up: Good Mornings, Fazio’s, Imperial Walkers, Frankenstein

The Workout: A short mosey to the hallway between parking deck and Main. 10/15/20 Dips, 10/15, 20 mountain Climbers IC. Then we moseyed on don to the parking garage for some DORA.

DORA consisted of 100 Hand-Release Shoulder Tap Merkins, 200 Monkey Humper IC, and 300 LBC. Partners ran the stairs up to do 10 more dips each pass.

Wall Work consisted of 2 rounds of People’s chair, while the end PAX bear crawled to the end of the line.

We took a quick mosey over to the small rock pile in the main lot. 4 PAX did AMRAP chest press, while the other 3 PAX rotated to complete 3-Man Rows (ie. 2 men stand as the base while the other lies down and does inverted row). 2 rounds of this and more on this later.

Mary: Supermans, shoulder roll stretches, Cobra Stretch.

Announcements: Like the exercise mentioned above, our job as the men of F3 is to pick eachother up when we are down. Many PAX during the last many months for YHC have reached out and have my sincere thanks as YHC has not been the best version of himself for months now. Our job in F3 is to pick up the six, never leave someone behind, and help eachother do things we don’t think we can do.

T-Claps (Recognition):

Prayer: Woody’s M has some promising job prospects on the line. Pumpkin Spice has kids with need for safe travel. 16-Bit, his family and kids with various things going on. YHC for continued clarity on health situation, good results, and strength to bite down and move forward.