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The Abyss is DARK (Abe Q 6 of 7)

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FNGs: none
Warm Up: Jog around the soccer field. Circled up for SSH, Good Mornings,
The Workout: Mosied over to the Abyss. YHC has been following a similar routine of four exercises, run, repeat. Simple but effective.

Round 1 (repeat 3 times)
Merkins x10
Squats x10
Lunges x10
WWIIs x10
down the Abyss and back up

Round 2 (repeat 3 times)
Shoulder Taps x10
High Knees x10
Side Lunges x10
LBCs x10
down the Abyss and back up

Round 1 (repeat 2 times)
Wide Grip Merkins x10
Tempo Squat x10
Jumping Lunges x10
American Hammers x10
down the Abyss and back up

Mosied back to start for Mary.
Mary: LBCs x30, Homer-to-Marge with single leg variation, Pickle Pounders, wrapped up with some quick yoga.
Announcements: Jan 17th day of service, sign up to Q!
T-Claps (Recognition): Full House and Miget for getting back out after recovering.
Prayer: PAX recovering from sickness and injury, Sprinkler’s family, mental health this time of year

Cold Shock on the Yard

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Much colder in the gloom today than in the recent couple weeks. Back to watching for black ice and frozen fingers. The number of inmates in the Yard was 9-er.

FNG’s: none
Warm Up: Good Mornings, Imperial Walkers, Sir Fazio’s, Frankensteins, Willy Mays Hayes, SSH.
The Workout: Counter off by 4. Each group starts at a different rotation with a choice of pain heavy implements. The rotations were: Chest/Back, Arms, Legs, Shoulders. Each rotation was 3:30, then switch on. Pax choose their implement and exercise to target the noted area.

Once all rotations complete, we took a fellowship mosey of just under a mile.

Rinse and repeat the rotations once more.
Mary: LBC’s IC x30, Box Cutters ICx25, WW2’s x 20
Announcements: Sign up to Q…you’ll be glad you did and Pax will assist you.
T-Claps (Recognition): 2 Dollars still getting after it. Was great to welcome FRAM back into the gloom!
Prayer: Praises for this brotherhood of F3 and welcoming those coming back off injury, etc.

Corners & 7’s

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FNGs: None
Warm Up:

  • 20 SSH IC
  • 15 Frankensteins IC
  • 15 Daisy Pickers IC
  • 15 Imperial Walker IC
  • 5 Burpees OYO

The Workout:

  • Indian run to the big parking lot for a Series of 4 corners
    • 20 WWI’s – then sprint to next corner
    • 20 wide grip merkins – mosey to next corner
    • 20 monkey humpers IC – then sprint to next corner
    • 10 Star Jumps – mosey to next corner
  • It was so fun we decided to do it in reverse w/ new exercises:
    • 20 WWII’s – sprint to corner
    • 20 pickle pounders IC – mosey to next corner
    • 20 Prison squats – sprint to next corner
    • 20 mountain climbers IC – mosey back to start
  • jumped back into Indian runs and headed out to the street toward EC route:
    • at the 1st corner: 15 American Hammers IC – Indian run to West Lake Road
    • at 2nd corner: 20 merkins – Indian run to Optimist Farm Rd
    • at 3rd corner: 20 shoulder taps IC – Indian run to entrance to West Lake HS
    • 4th corner: 15 Diamond merkins – back into Indian Run
  • Ran over to the hill behind the turf soccer fields for 7’s
    • started with 1 merkin at the bottom and 6 Burpees at the top
    • completed the series of seven and jumped on the path outside the turf fields and Indian ran to the Jungle gym area
  • 20 dips on the low wall
  • balls to the wall at the bathroom – 10ct from each PAX
  • moseyed back to the parking lot

Mary:

  • Have a nice day

Announcements:  Christmas in 2 days – NO AO’s on X-mas!
T-Claps (Recognition):
Prayer:  Prayers for @Sprinklers family, for M4Life, Banana Seats M, and all those out there dealing w/ Mental Health Issues.

Too early for the mojo

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YHC first Q at Disney, after a challenge laid down by UTI. Always good to spread out the misery. I’m in!

FNGs: none
Warm Up: warm-o-rama, the usual stretching and arm waving
The Workout: Fellowship mosey to the high school parking lot. Start with a means of travel and exercises at each parking row to the end of the lot. Then suicide mosey back. The rounds included: lunge walk and lunge hop, suicides, Frankensteins and squats, suicides, crab walk and crab cakes, suicides, duck walk and star jumps. Indian run back to the parking lot.
Mary: Wheel of misfortune, one PAX in the middle doing 10 burpees as the timer. Other PAX rotate around the circle doing core stations. 3 rounds. Finished with some light stretching of the inner man meat. Too much groaning in the dark for my taste.
Announcements: no big events coming up. Merry Christmas!
T-Claps (Recognition): All PAX for getting out of your warm bed.
Prayer: Reach out to friends and family, school violence prayers for students, Gamecocks wife and her exam

Ya Basic

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ya basicFNGs: nada
Warm Up: SSH, Windmills, Daisy Pickers, Imperial Walkers, Hillbillies, Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Thing 1: 10 of Diamonds
Corner 1: 10 merkins
Corner 2: 10 merkins + 20 WWIIs
Corner 3: 10 merkins + 20 WWIIs + 30 squats
Corner 4: 10 merkins + 20 WWIIs + 30 squats + 40 air presses
Corner 5: 10 merkins + 20 WWIIs + 30 squats + 40 air presses
Corner 6: 20 WWIIs + 30 squats + 40 air presses
Corner 7: 30 squats + 40 air presses
Corner 8: 40 air presses

Thing 2: Urkins / Durkins / Dips + People’s Chair
10 count each U/D/D, 40 count People’s Chair
Repeat for a total of 3 rounds
Mary: Bit of popcorn Mary with Low Slow Flutter, LBCs, Homer to Marge (SW style) and hip raises.
Finished up with some light yoga stretches.
Announcements: Frosty CSAUP this Saturday
T-Claps (Recognition): Woody for helping me stay accountable.
Prayer: Woody’s kid choosing colleges.
Moleskin: I slacked off a bit last week. I’m sure I’m not the only one that has a hard time getting back into the swing of things after a few days off. So this week, my mantra has been “just show up.” If you show up, you’ll put in the work. But showing up is sometimes the hardest part. So it started with putting both feet on the floor in the morning. Fight that fart sack.

Careful not to sit on the metal balls (unless you’re into that)

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FNGs: None 

10 HIMs (3 Cotters- DOA and Noah’s Arc and Cyclops) posted to GP on a perfect morning for boulders.  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Windmills, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH.   Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders and Bus Drivers.

3 sets of 10x3ct:  Rock Press and 1 set of Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, Rockies, Box cutters

2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins.

Mosey to the Putting Green

6 rounds of Get ‘er in the hole:  Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket before you can retrieve discs.

Mosey to the Step up Wall (Careful of the metal balls):

3 sets of 10 Erkins, Derkins and Dips, and Step up kicks. 1 set of 10x3ct Plank Jacks and Split Jacks

Mary: Each PAX calls an 10 ct exercise:  Hillbillies, Low Slow Flutter, SSH, LBCs,  American Hammers, Burpies

Prayer Requests:  Quiver’s sister-in-law cancer, UTI’s uncle struggling with COVID.

Announcements: Ultimate on Monday at Ting (under the lights), Frosty CSAUP next weekend in FV.

T-Claps (Recognition):  75 Day Hard challenge participants, Bobby Boucher and UTI tripling down (U-Turn + GP + SW Dads)

One year anniversary

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FNGs: None
Warm Up: SSH, Frankensteins, good mornings, sir fazio arm circles.
The Workout: (2 lines)Lap around the Teeter with my LSU football. We had some drops so we had so several sets of burpees, squats & Merkins.

6x hills & a different exercise at the top & bottom.

Shoulder burnout with rocks.

2x flies, front shoulder raises, side raises, shoulder press & sir fazio arm circles.

Mary: Call arounds which were hurtful.
Announcements: Frosty CSAUP, HS Half F3 tent (see slack).
T-Claps (Recognition): My one year & everyone in F3 SW for making me a better man, father & husband.
Prayer: Banana Seat’s shoulder, Hasselhoff’s friend.

Rock Bear Repeat

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FNGs: none (Lawn Dart doesn’t count)
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: Mosey over to the rock pile. PAX were instructed to get a mediumish rock and line up on one end of the parking lot. It went like this:
Curls for the girls x30, Triceps x30, Ruh Rohs x30, Squats x30.
Bear crawl to the end of the parking lot, mosey back to start.
Repeat, reps reduced to 20. Down and back.
Repeat, reps reduced to 10. Down and back.
Returned the rocks and moseyed to the picnic shelter.

At the picnic shelter, we took a break with People’s Chair. 10 count down the line for a total of 70 count. Recover.
Balls to the Wall, 70 count. Recover.
Repeated both one more time, then moseyed back to the tennis courts.
Mary:At the tennis courts, everyone picked their favorite exercise for a round of popcorn Mary. Then YHC wrapped things up with a little yoga stretching.
Announcements: Frosty CSAUP is coming up
Prayer: Lawn Dart’s brother, UTI’s uncle, unspoken

Wuf Sighting on Acorn Falls

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10-19-2021 “Don’t take that picture without me!”

FNGs: FNGs to 3-Alarm Fun: Welcome Uncle Bondo, Uncle Full House, Uncle Slide Rule, and Uncle Sprinkler, and of course, Mr. and Ms. WUF. When I arrived at his house today, 3-Alarm told me that F3 feels like family—like he has a bunch of uncles. Today, he met “Uncles” Slide Rule, Sprinkler, and Bondo for the first time.
Warm Up: Bondo had announced as early as Thursday, that we were having a “special guest” at the 3-Alarm second F on the coming Tuesday. On Friday, we announced at Kung Pow, then at other AOs, including U-turn on Saturday and Paradise City on Monday. Then, on Monday, Bondo told me we were having TWO special guests! Awesome! I kept it low-key with 3-Alarm so that I would not accidentally spill the beans. “We’re just having a Wolfpack day.”

The Workout: When 3-Alarm and I rolled around the corner at 6 pm, we were pleased to see new faces: Full House, Slide Rule, and Sprinkler. Full House and Davis already knew each other because they were neighbors about five years ago. When we have PAX who are posting to the 3-Alarm Fun for the first time, we do introductions. 3-Alarm wants folks to know a few basic things about him. Specifically, he has several conditions that limit his mobility. Seizures are also part of his condition. In spite of these conditions, he loves to run. And he loves it when the F3 brothers take him. None of 3-Alarm’s conditions affect his brain. Deep down, he’s just like any other 19-year old. Introductions: CHECK!

Lots of other PAX posted: Wild Turkey, Snooze, Forceps, and Lipstick and his three 2.0s. Of course, Full House, Slide Rule, Sprinkler, and myself were decked out in Wolfpack gear. Wild Turkey asked if he had missed the memo about wearing Wolfpack colors. Hmmmm, well I figured he probably didn’t have any—at least he was not wearing a Carolina shirt like last week. I pulled the Tar Heel magnet off his Jeep and placed it in the back. Lipstick left his Carolina gear at home too, and out of luck, Snooze—another Carolina fan, wore a bright red hoodie. Nice! We all hung out anticipating the arrival of our guests.

Right on time, I saw Bondo roll down Acorn Falls. He had to drive past us to park, so I distracted Davis with a photo of Bondo and the rest of the 1983 Wolfpack Cheerleading Squad. That’s right, Bondo was a cheerleader at NC State in 1983—the year the Wolfpack won the NCAA championship in basketball. He was there when Lorenzo Charles dunked the “alley oop” from Derek Whittenburg and the Cardiac Pack beat the Phi Slama Jama of Houston for the 54-52 national championship win. Unbelievable!

As Bondo and his M unloaded the guests and escorted them up the sidewalk, I kept 3-Alarm distracted until the right moment. Then, he peered down the sidewalk and had a look of bewilderment. He squinted. He blinked. He could not believe his eyes. When he realized it was real, he busted out with, Oh wow! over and over again. See photos.

The Wufs embraced 3-Alarm both literally and figuratively. They high-fived everyone else. Bondo and the Wufs gathered around 3-Alarm and presented him with lots of Wolfpack stuff from 1983. The stash included a team photo featuring the star players and Coach Jim Valvano (Coach V), a vintage Pack Power bumper sticker signed on the spot by Mr. and Ms. Wuf, and a copy of the Technician—NC State’s student newspaper, from the day after the Wolfpack won the national championship. Plus, a photo of the 1983 Wolfpack cheerleading squad featuring Bondo himself in his senior year.  And a bright red NC State Cheerleading T-shirt, welcoming 3-Alarm to the NC State Cheerleading community. Wow!

From there, we took lots of photos. While lined up for the big Wolfpack F3, photo, we hear, “Don’t take that picture without me!” from up the street. Woody! 3-Alarm and all of us busted out laughing. Woody ran down the sidewalk and dropped into the back like a photo bomber. Now we had our zany component.

Then, 3-Alarm reminded Woody that burpees are required if you are late. BAM! Woody dropped and kicked out five very nice burpees. You should have seen the height on those things!

What does the Wuf do when the Wolfpack scores a touchdown? Howls Awoooooooo! And a pushup for every point. The Wuf dropped and kicked out some pushups.

Mary: After many more photo ops, it was time for Mr. and Ms. Wuf to go. After all, they are students and have to study. We hung out for a bit more before complete darkness. Wild Turkey and I helped 3-Alarm gather up the loot and head in. Another fantastic 3-Alarm second F. This one will be hard to top!

Finally, after the Wufs were gone, Cancun rolled in with his 2.0s. Always great to have him for the second F here. Today, he missed the Wufs.

T-Claps (Recognition): Thanks again Bondo for creating some memories for 3-Alarm and all of us!

Announcements: 3-Alarm planning to run next week (10/26)

This Backblast sponsored by our friends at Academy Sports & Outdoor

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FNGs:  None

PAX:  Tom Tom, Wild Turkey, Cupid, Kosher, Warbucks, Hazmat
Warm Up:  Good mornings, frankensteins, sir fazio, seal claps, overhead claps
The Workout:  Merkins, merkins, merkins.  I really enjoyed my Q at DT a few weeks ago, hammering upper body, so I took the lazy route by copying/pasting that whole thing, with a few tweaks here and there.  Started out with 11’s on the hill, merkins and star jumps.  That’s enough legs for the day.  Mosey to rock pile, curls for the girls (hindsight, those little rocks aren’t great for curls, I should’ve done shoulder raises instead), mosey somewhere for merkins, mosey to the rail for dips, mosey to merkins then back to the rock pile.  Here we ditched curls and did Carolina Dry Docks instead – repeato, repeato, repeato, with variations on the merkins along the way – wide grip, diamonds, etc.

Mosey back to starting point, stopped again for merkins, then jailbreak to the flag.

Shoulders, chest and arms sufficiently toasted.
Mary:  Started to call a classic P90X core move, realized we were over time, audibled for one last set of merkins, instead – lol.
Announcements:  Not so much, but YHC shared a story of what happened to me the night before.  A guy I’ve known for 12-14 years, an acquaintance, lacrosse parent (his 2 sons, my 1), never knew him past pleasantries and getting drunk at travel lacrosse tournaments, he battled bladder cancer last year.  Nasty stuff, took a toll on him.  Last time I saw him, maybe 8 months ago, he was frail, shuffle-walking, wife steadying him, due to chemo.

A couple weeks ago, saw him out for a run on the street and was genuinely excited for him!  I mean, I clapped and pumped my fist as I drove past.  Happened to see him last week at a lacrosse tournament in Wilmington, he told me he’s clear of chemo and has some fitness goals, getting back to where he used to be, and beyond.  Very uncharacteristically for me (before F3), I hunted down his number, reached out and offered to go running with him any time.  He accepted and we met the next night for a 3 mile run/walk.

It turned out to be a pretty terrific moment, for both of us.  We immediately dove into a deep, meaningful conversation – far beyond what we’d been limited to previously – he shared his struggles, I shared mine – life moments, kids, work, faith, 2nd chances; all of it.  He thanked me 2 or 3 times for reaching out, it was clearly as meaningful to him as it was for me.

The point of the story – I don’t think I would’ve made that move had I not been in the F3 state of mind.  Life changing stuff, this is.  Keep it going, Gents.  Small gestures can make huge impacts.

T-Claps (Recognition):
Prayer: