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We’re Official?

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Came up to a discussion on firework watching strategy. FV Parks, parking spots, arrival times, road closures. Who knew it could be so complicated? A few PAX were undecided on the 3 mi option, but some light persuading and leading by example got all PAX on the 5 mi option during the split.  Great to finish as a full group!

FNGs: None
Warm Up: Dynamic stretching. Quads, Glutes, Calves, Hips
The Workout: Standard 3mi and 5mi option
Mary: Light stretching and heavy breathing
Announcements: Norm’s moving week, 1776 workout
T-Claps (Recognition): All Pax for opting into the 5 mi option!
Prayer: Family safety and all PAX  travelling

Runners, ruckers, and terds oh my…

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FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5.  McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell.  Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details.  We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause.  Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

6 V 6 Ultimate at Ting under the Lights

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FNGs: none
Warm Up:  SSH, Good am, Frankensteins, static stretches
The Workout:   Very fast paced game with lots of scores resulting in many 10 c exercises including merkins, monkey bumpers, ssh, LBCs, etc.  Very intense at times as we heard tremendous cheering support from the PAX jogging at PC.
Mary:  OYO
Announcements:  Super Bowl Squares fundraiser – See Dauber on slack/FB
T-Claps (Recognition): All the PAX for taking the red pill, running through the 32 degree temps; thankfully the rain held off
Prayer: PAX injured, UNSPOKEN, US leaders, military; YHC took us out

Super exited to be back in the gloom under the lights; honored to lead men. – Dauber

 

 

Flaming Burritos?!!!

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FNGs: N/a on this 24 degree morning

This was preblasted as “There’s something about Mary, show up to find out what it is.”  I was  excited by the 1 HC and several thumbs up, but was ecstatic to see 4 brothers waiting for this beatdown when I finished EC and made my way over to the side parking lot!

Warm Up: Mosey to the building and circle up for Fozzy arm circles forward and reverse, Michael Phelps, and Good mornings.
The Workout: Today’s workout will be a you vs you, three round, all out battle with Mary in the subfreezing temperatures!

Round 1 (10 minutes)

4 minutes AMRAP

  • 4 broken recliners with split lunge
  • 8 Jay Los
  • 12 Flutter kicks

1 minute AMRAP

  • V-ups

rinse and repeat with no rest to finish Round 1

A brief intermission for talk of being dead already/recovering and on to round 2

Round 2

AMRAP for 10 minutes starting with 1 rep of each, then 2,3,4,etc

  • plyometric mixed grip merkins
  • Right side single leg v-up then double leg
  • Left side single leg v-up then double leg
  • Flaming Burritos

Another brief intermission to discuss combatives with everyone kicking the Q in the nuts/recovery

Round 3 Final round of the fight, 5 complete rounds gets you a win by decision, 6 gets you a KO victory! Mumble chatter about a W is a W then we got started

  • 10 plank jacks with shoulder taps
  • 10 Superman swimmers
  • 10 crossbody v-ups

All Pax completed 6 rounds with a minute to spare, but unfortunately no time for combatives.

Shredder led us in embrace the suck for the final 3 minutes.

Mary: All of it
Announcements: Someone was keeping their birthday a secret, thanks Finkle for the heads up, and Happy Birthday to Yosemite! Money is being raised for First aid kits for the HS Police dept. Make sure to buy some squares for the Super Bowl.

T-Claps (Recognition): Farva finished the monthly challenge and everyone for showing up this morning in 24 degree weather!
Prayer: The current situation with this country, troops in D.C., and those effected by the pandemic.

Kenny’s Grave 1/21/21

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PAX:  Spoonman, Finkle, Gamecock, Yosemite, Martini

FNGs:  None Today

Warm Up:  Lap around the lot and the ususals:  SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers

The Workout:

PAX split into 2 groups.  PAX 1 or each group performed 5 burpees while the remaining PAX held People’s Chair. Switch.

Round 2:  4 Burpees, Round 3:  3 Burpees, Round 4:  2 Burpees, Round 5:  1 Burpee

Headed to the tables – PAX 1 Performed 10 Erkins while the remaing PAX performed LBC’s.  Switch

Round 2:  8 Erkins, Round 3:  6 Erkins, Round 4:  4  Erkins, Round 5:  2 Erkins

Back to the Wall – repeat starting with 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Table – repeat starting with 8 Erkins, 6 Erkins, 4 Erkins, 2 Erkins

With a little time left performed BLIMPS and BLIMP

Mary:  Everyone got a shot to call out an exercise

Announcements:  None

Prayer:  State of the Nation

Those rocks are like ice…

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FNGs: none

PAX: @Finkle, @Fannypack, @Gamecock, @Martini, @Norm, @Spoonman, @Yosemite
Warm Up: Took a quick lap around the public gym stopping at each corner and did 20 SSHs, 10 mountain climbers, 10 good mornings/10 daisy pickers, and 10 Frankenstein’s.
The Workout:

Event 1:  Rockzercise

Each PAX went and grabbed a rock.  I may or may not have purposefully grabbed a big one!  We started with sets of 10 and built by adding 5 to each exercise going up to 25.  Caveat, switch to the left each time so that everyone could experience my big rock.  We did these exercises tri-cep extensions, overhead presses, rut rows, and bus drivers.  In between sets to get the blood flowing to the fingers we did seal jacks corresponding with the amount in each set…10, 15, etc.

Event 2: 11’s

We travelled back to the pavilion and did 11s with an ab exercise and then a leg exercise.  We started off with lbc’s and peoples chair, then finished it off with Outlaws and slow and steady deep squats.

Event 3: The final push

We went over to the wall and did 2 rounds of ascending testicles first with a 5 count from each PAX and then a 10 count.  Between those sets we did 20 lunges each leg.

Mary: Began with two rounds of Homer holds, a version of homer to marge with one leg up holding for a slow 10 count.  E2K’s with a 10 count cadence on both sides, 10 count cadence of reverse lbc’s, and 10 count cadence of box cutters.  Ended with have a nice day.
Announcements: New monthly challenge is coming soon, Q sheet sign-ups, and Ultimate at Ting on Monday.
T-Claps (Recognition): Great to have @Fannypack come out from the big city of HS
Prayer: Praises today!, @Yosemite’s M just got a new job, @Fannypack’s son’s birthday

Thanks for the Memories

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Today’s workout was made up of a lot of old memories.  When I first started F3 I only ever posted at Kenny’s Grave, back when it was just resurrected and Banana Seat was the site Q.  In those days the agility ladders were quite often present at the AO.  Eventually I ventured out and Possum Trot was my second stop.  Two things are conjured in my mind when I think of that AO, the HILL and Christmas trees.  On my first or second post at PT there was a mountain of Christmas trees in the parking lot and Dead Bolt had a workout planned that involved dragging them across the parking lot several times and all I can remember was how good it smelled.

So, with all of those things floating around my head I set out to incorporate as much of it as I could in to today’s workout.

FNGs:

Nope

Warm Up:

Lap around the tennis court and then circled up for:

Sir Fazio Arm Circles x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

Daisy Pickers x10 IC

Frankensteins x10 IC

Windmills x10 IC

Leg stretches right over left and then left over right

SSH x20 IC

The Workout:

Mosey to the base of the hill where YHC had set out two agility ladders.  The instructions were easy.  We were doing an old school Dora of 100 merkins, 200 LBCs, and 300 squats.  While partner 1 was doing the exercise partner 2 was traversing the ladder, running up the hill, doing 5 dips on the guard rail at the top, coming back down and back through the ladder and then passing the torch.  Each lap through the ladder was different:

1st – quick steps forwardd

2nd – quick in and out down the side

3rd – bunny hop

4th – bear crawl through the ladder with hands in and out

We started back at 1 when we got through 4 laps and kept going until we were done.

Once both groups were finished YHC grabbed the lone Christmas tree in the lot and dragged it to the end of the agility ladders.  An exercise was called for everyone to do while one PAX went through the ladder, grabbed and dragged the tree to the other end of the parking lot, did 10 merkins, dragged the tree back, and went through the ladder again.  When he got back he called out the next exercise while the next guy in line did the dance with the tree.

After one rotation through we mixed it up by replacing the merkins at the end with 5 burpees.  You also had to choose another mode of travel through the ladders this time and if you chose to bear crawl it you could skip the burpees (the bear crawls through the ladder was punishment enough).

Mary:

We almost didn’t have time for Mary but did manage to pull something off.  Luckily a lot of the exercises called during the Christmas tree part of the workout were core exercises so I didn’t feel too guilty.

Low slow flutter x10 IC

Box cutters x10 IC

Announcements:

There is a new monthly challenge and a corresponding Slack channel to go along with it #montlychallenge for accountability.  This month is 100 hand release merkins, 150 squats, and 200 LBCs.  These are to be done OYO or as EC.

T-Claps (Recognition):

Finkle for being the only one to choose to bear crawl through the agility ladder.

Prayer:

Scrapple and his family recovering from COVID.  Also for his knee issue which will hopefully be getting sorted out later this week as he gets off of quarantine

Sprinkler’s neck

Yosemite’s shoulder

 

Thanks guys, this was fun.  I appreciate everyone of you for coming out and starting your day with me.

 

010000

Bday Q #4 – Fab 5 Frozen Fingers

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The F3 Fab 5 formed up this morning in spite of the subfreezing temps (about 28 degrees). 3 Pax returned from a 2 mile EC and joined the 2 others who were eagerly anticipating the forthcoming workout and ready to get the blood pumping in order to combat the cold.

Once we got moving, the cold wasn’t too much of a factor. That is until we each grabbed a rock for part 2 of the workout at which point the fingers began to freeze. Thankfully no digits were lost in the process – at least not that YHC knows of.

Great work this morning men! Let’s do it one more time tomorrow at Casino Royale.  I’ll try to take it a little easy for day 5 of my birthday 5-pack Q (with EC’s) in light of the Frosty CSAUP on Sat.

FNGs: None

Warm Up:

After a quick review of the F3 mission statement (which Martini pretty much nailed), we moseyed around the parking lot and launched into some warmups…

SSH x 20 IC
Daisy Pickers x 10 IC
Frankensteins x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Squat Walkers x 10 IC

The Workout:

YHC carried yesterday’s Possum Trot theme into this workout. For Part 1 the first Pax chose a 10 rep exercise after which we ran a lap around the parking lot. Upon return, we repeated the first exercise and the 2nd Pax added another followed by another lap. R&R until all Pax chose an exercise. After 2 complete rounds (10 different exercises), we were ready for part 2.

We needed a change of scenery and a change of pace so we went to the rock pile and chose a medium-sized rock for a similar stacked exercise routine. This time we each chose a rock exercise and John Cusacked around the flagpole after each exercise. And yes, each new exercise was stacked on the one before. We made one change about halfway through and left the rocks behind in favor of a lunge walk because our fingers were freezing. (We started out doing air presses but decided we looked ridiculous and didn’t want to give F3 a bad name with those who were waiting nearby at the bus stop. Lunge walks were a better choice.)

Mary:

Included in the workout. We returned to the flagpole just in time for COT.

Announcements:

Frosty CSAUP this Sat. at 0600 – Please sign up online so organizers will have a heads up on the headcount.
Ultimate under the lights at Ting on Monday at 0530. Stay tuned for clown car options.
Christmas Party on 12/17 – see FB/Slack for details and sign up.

T-Claps (Recognition):

Martini and Fumunga put in work for EC. (Although Fumunga ditched us within the first half mile.)

Prayer:

Fumunga – job interviews
Friends, family, coworkers who have COVID

That’ll Make You Feel Alive!

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Stop #2 on my self imposed 5 day Q and EC tour.  This time, YHC hit the cozy confines of The Nest down in the heart of Fuquay-Varina with the promise of getting in some last day RUNE miles and to see some FV brothers I don’t see in the gloom so much. The Nest is an AO with quite a few features and lots of options for a solid Q.  One feature worth noting today would be road rash on the back and knees doing exercises today.  Good amount of gravel in the skin. It’s not a Possum Trot level surface, but many places at the Nest are not friendly.  This includes the grass.   Word of wisdom, don’t do burpees or merkins in the grass down by the entrance! You, like Buttermilk, May get to feel very “alive” if you do.  Not sure if it was fire ants, sand burs, or just grass thorns, but Buttermilk got some in his hands and apparently it’s not pleasant!

EC: Fanny Pack, Dovetail, Gamecock, 16 Bit, Boy George, Norm, Buttermilk.

FNG’s: Too soupy???
Warm Up: Circled up for Good Mornings, IW’s, HB,s, Frankenstein’s, Fazios, and Chinooks.  Mosey up to the street.
The Workout: With it being the last day of RUNE, YHC knew and pre- blasted there would be a fair amount of running. Ended up with about 2.5 during the workout today. Pax drew the 7 of Diamonds to get that done today.  Each corner around the perimeter of the park for each round had: 7 burpees, 14 WW2’s, 21 Jack Webb’s ( 7 merkins with 21 air presses), and 28 Shoulder Taps. Pax all did a great job of taking duty and calling counts.

Mosey to wall and partnered up. 1 partner does People’s Chair while other bear crawls to the curb and does Irkins to a 5 count, bear crawl back.  Switch. We did this on a descending count of Irkins from 5 to 1.

There was some mumblechatter and disagreements about mileage today so YHC wanted to put that to bed by calling a mosey loop in the parking lot followed by an Indian run that gave us a couple more spins around the lot. Return to the shovel flag for Mary.
Mary: Freddie Mercury’s, Plank Holds (standard and chill cut/2 rounds). Have a nice day.
Announcements: Mulch. Sign Up.
T-Claps (Recognition): Plenty of EC today!
Prayer: Finkle to finish strong on a software engineering class he’s doing.  Dovetail stepped up to take us out.  Honor to lead in a new place. Gotta get down to the FV more often.

LipSync’s 4-year anniversary Q at the location where it all started

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AO: Kenny’s Grave

Date: 25-June-20

Warm Up

  • Run to rock pile and grab a rock
  • Circle up for Warm-up: Side straddle hop, good mornings, Frankenstein’s, imperial walkers, Hill Billies and seal and overhead claps

The Workout – My Greatest (aka: favorite exercises)

  • Barely curling across parking lot
  • Hit the greenway with John Cusack’s
  • Two rotations of squat hold Indian runs with rock
  • Curls for the girls with running lap around the group as the time keeper
  • Rocks spaced out along greenway with alternating bear crawls and crabwalks
  • Jack webs in grass next to baseball field
  • Wonder bras at bathrooms
  • Return walks and jog to Mary

Mary

  • LBCs, Freddie Mercurys, box cutters and have a nice day

Announcements

  • Still openings for mulch spreading this Saturday
  • We need more HIMs to step up to Q. Our Q sheets should be filled out 3 weeks instead of looking for Qers each week.

Prayer Request

  • Our Country
  • First responders and hospital workers
  • Gamecock’s 2.0 due this November
  • Traveling mercies during the summer break