6 November Q
Temp : 55
Gloom : High
PAX : Michelin Man, Focker, Pedialyte, EZGO, Esposa, Deep State, CCR, Red Skull, Accounts Receivable, Movin On Up, Winona, Bagger Vance (QIC)Mosey Bus loop.
WOR
SSH
Spider lunge
Reach throughs
90/90 Hip mobility w reach
Dynamic Hamstrings x 10 R/L
Reach backs
SSHEVO I Playground
20” dead arm hang
5 Merkins, 10 Squats, 20 Lunges
RnR x 5EVO II Basketball Court
Blocks
Butt Burners x 10 R/L
Block Swings x 10
SGL arm shoulder press x 5 R/L
RnR x 5EVO III Parking Lot
Frog Hops F/R
High Skips
Bear Crawl
Gorilla Walk
Crawl Bear
Gorilla Walk
High Skips (R)MARY
Pistol LBC R X 10 IC
Ola Dolly x 10 IC
Straight leg raise R x 10
Ola Dolly x 10 IC
Straight leg raise L x 10
Ola Dolly x 10 IC
F Kix x 20 IC
Pistol LBC L X 10 IC
90/90 Hip Internal/External Rotation x 10TIME
BH – Hobbling Gobbler Thanksgiving morning. 0600 from Green Machine lot. Food, drinks to follow.
TAP – EZGO’s friend whose cancerous tumor miraculously disappeared.
The Gunn family and Derek’s battle with cancer.
The Mayernick family and Mike’s battle with ALS.YHC,
🎒🐜
Operation Overlord WOD MOD
8 June 23
Temp – 65
Gloom Factor – NilPAX – Satellite, Elmer Fudd, Take 3, The Doctor, Cowboy Up, Gloves, Bulldog, Chef, Red Shark, Close Trim, Nomad, Ball Box, Ring Worm, Casual Fridays, Chunks, DP, Tampa Libra, Ginger, PopALock, Skeet, Sam Walton (WL), Peg Leg, Decaf, Red Skull, Bagger Vance
0529:30 – Disclaimer
WOR –
SSH X 14 IC
Walkout to Downward Dog x 5
Thread the Needle x 3THANG – Operation Overlord Remembrance
Partner Run w block to the back gate and back … if your partner stops for any reason then both of you must perform 10 Partner Wheelbarrow Merkins
6 Rounds –
(6) Burpees
(6) Block Presses
(19) Squat Jumps
(44) Arm Lock Walking Lunges {each, single ct}Partner Run w block to the back gate and back … if your partner stops for any reason then both of you must perform 10 Partner Wheelbarrow Merkins
1 Round w/o Block RnR above
Buyout
79 Block WWII w PartnerMARY –
Plank ProgressionTIME
NMM –
The D-Day operation of June 6, 1944, brought together the land, air, and sea forces of the allied armies in what became known as the largest amphibious invasion in military history. The operation, given the codename OVERLORD, delivered five naval assault divisions to the beaches of Normandy, France. The beaches were given the code names UTAH, OMAHA, GOLD, JUNO, and SWORD. The invasion force included 7,000 ships and landing craft manned by over 195,000 naval personnel from eight allied countries. Almost 133,000 troops from the United States, the British Commonwealth, and their allies, landed on D-Day. Casualties from these countries during the landing numbered 10,300. By June 30, over 850,000 men, 148,000 vehicles, and 570,000 tons of supplies had landed on the Normandy shores. Fighting by the brave soldiers, sailors, and airmen of the allied forces western front, and Russian forces on the eastern front, led to the defeat of German Nazi forces. On May 7, 1945, German General Alfred Jodl signed an unconditional surrender at Reims, France.
World War II: D-Day, The Invasion of Normandy | Eisenhower Presidential Library
YHC,
🎒🐜
22 May 23 Q
22 M 23 Q
Temp : 60
Gloom Factor : Nil
PAX: W4AG, Donkey Hammer, A/R, CCR, Floppy Disk, Movin on Up, Esposa, Focker, Deep State, EZGO, T Cell, Winona, Bagger Vance
QIC : BVDISCLAIMER
Mosey to the Baptist Church
WOR
Activation – 1/2 kneeling squat press, SSH, adductor rockers, cat/cow, thread the needle/spider stretchEVO I – Sprints – high knees, high skips, butt kickers, karaoke, sprint back
EVO II – SGL L SQ2B x 5 R/L, SQ THRST x 10 DeadBug W Block x 10 (2ct) RnR x 2
EVO III – Goblet SQ2B x 10, Supine Block Press x 10 R/L, Eccentric Pull Ups x 5 (5ct), SGL L hip thrusters x 10 R/L RnR x 2
EVO IV – Gorilla Crawls, Bear Crawl Kick Throughs x 2
Mary – F Kix, Plank Progression
10 Burpee Buyout
3 Good MorningsTIME
NMM : Full body work today. Slight modification of a gym workout I’ve been doing for a few weeks now. Glad we could modify as needed to make it work.
Solid crew as usual under the guidance of Works For a Guy but now his long awaited successor has been made official. After weeks of background checks, onboarding, a 7 day fast and silent retreat the new AOQ for Detention takes the reins, welcome Deep State. The bar has been set pretty high. W4AG was only 18 and rode a bike to workouts when he started and now look what’s he’s done with the place. So now Deep State will have to build on what’s been carefully and artisinally curated for him.
BH : Praying for summer schedules w kids and travel.
Nancy from F3 SpringHill is doing chemo for stomach cancer. It’s terminal cancer and he’s trying to find a study somewhere to get into in hopes of getting a cure or at least more time with his wife and kids.
Topanga’s mom is having vision issues and needs prayer.
Praise for CCR’s Charlie as he finishes this chapter of his 3+ year battle w leukemia.YHC,
🎒🐜
ImprompQ 21/Apr/23
Temp – 53
Gloom Factor – Nil
PAX : Tampa, Esposa, Pedialyte, Black Widow, Donkey Hammer, EZGO, Accounts Receivable, CCR, W4AG, Deep State, Winona, Bagger Vance
QIC : Winona VQ BV
WOR –
SSH X 13
Squats
Walkouts
Superman Stretch
THANG
Modified Sharknado BLIMPS Buffet
BLIMPS
5,10,15,20,25,30
Burpees, Lunges (SGL), Inch Worms, Merks, P Jax, Squats
Bus Loop Clockwise
Grab Some Wall
BLISS
5,10,15,20,25
Burpees (Rev), Lateral Lunges, Incline Merks, Super Slow Squats
Bus Loop Counterclockwise
GSW
BLIMPS
Bear Crawl down the hill towards back of CHE
Let it go (ie sprint from side driveway to hedge row by power box)
Inverted Rows
Max Pullups
Pests w Block
Sprints n Skips x 5
Back to the blocks for more
Pests dbl leg, SGL leg
Palloff press w block
Split into 2 groups
Red Rover Burpee Broadjump
MARY
APD finish position x 20 IC
Low Plank
Cobra
DD
Speedy F Kix
TIME
NMM –
The morning started off pretty normal. Did some stretching, some chatting then headed west on a mosey. This is where things got weird … our Q, Winona was a bit fixated on Qing up the tunes and suddenly went down. We are still investigating the security footage but there was either
1) a sniper that took him out 2) a random pothole that occurred overnight 3) Deep State tripped him or 4) he didn’t see the speed bump. All signs pointing to 4.
Pedialyte swooped in to do triage and the rest of us took a mosey around the mini diamonds and circled up in the lot. When EZGO asked “Who’s gonna Q” obv ATQ piped up and off we went.
BH –
Prayers up for Movin on Up’s family as his Grandfather passed away earlier this week.
Praying for our children specifically those in middle school dealing with all that goes along w MS.
413 Strong Signing Day on Friday. Hit up Red Skull for details.
Safety and speed for those running the Rock n Roll this weekend.
YHC,
🎒🐜
14 April 23
And The
Temp – 50s
Gloom Factor – Low
PAX : Black Widow, Donkey Hammer, A/R, Esposa, Floppy Disk, EZGO, W4AG, Deep State, Bagger Vance
Disclaimer Claimed 0530
Long, Fun Mosey w Various Movements
Activation x 5
Walkout to DD throw in some Merks/CDD
Spider Lunges
High Skips
Tilting Airplanes RnR
Reverse Toe Touches
Natural Movement 30”
Bear Crawl Kick Thru
Crawl Bear
Reach Backs
RNR X 3
Power Time/Reps
Squat Complex (TUT) 10
Merkin Complex (TUT) 10
Hip Thrusters x 8 R/L RNR X 2
Eccentric Pull Up Complex (TUT) 6s X 3
Single Leg Hops 5 R/L RnR x 3
Step Into Box Jump 8 R/L RNR X 2
Sprints X 6
HSPU x 2 AMRAP
Stability 30” x 3
SGL RDL
Low Plank
Shoulder Taps
Star Plank
Table Top
Pigeon R/L
TIME
NMM –
Back to some new classics. Some MC mixed with groans of anguish indicated a good time by all.
Possible Local Boy sighting right after HSPUs.
YHC,
🎒🐜
Artists
Echo and the Bunnymen
Diana Ross and the Supremes
Tom Petty and The Heartbreakers
Lionel Ritchie and the Commodores
Sly and the Family Stone
Buddy Holly and the Crickets
KC and The Sunshine Band
Joan Jett and The Blackhearts
Bruce Springsteen and The E Str Band Ft Tom Morello
Bob Seger and The Silver Bullet Band
Bob Marley and the Wailers
Mike + The Mechanics (?)
Joe Strummer and The Mescaleros
Elvis Costello and the Attractions
Prince and The Revolution
Fitz and the tantrums
Benny and the jets
Grace potter and the nocturnals
The Head and the Heart
Jason Isbell and the 400 unit
Blind Buddy Run
Class 2 Round 1 –
Invesco, Transplant, Electric Beast, Galileo, D Pole, Jigsaw, Redo, Luigi, Hickory, Beaker, Life Force
Chunks, Y&R, Decaf, Pearl, Knuckles, Skeet, Right Said, Grey Album, Red Skull, Bagger Vance (QIC)
Mosey to Stop Sign Blind Buddy Style F3 PAX leading
WOR @ STEM bldg
SSH x 13 IC
Russian Lunges – extended WMH x 10 IC
Walkout Spider Mans
Arm Hang Squat Warm Up
Low Bernie Shuffle
Side Shuffle (R/L)
Karaoke (R/L)
BB run back to Dumpster
All PAX grab a block and mosey to back tennis courts
THANG I –
Thrusters (50) / team
Block Push Pulls x 4 directions x 10 (40) total
Block Curls back to back (30)
Lt Dangers – Lunge, Lunge, Squat (20)
Dead Bugs x (10) each leg modified for time
Blockees x (5)
Return Blocks
THANG II –
Groundwork / Natural Movements
Bear Crawls to 1/2 line, Crawl Bear to end line
Gorilla Crawls to 1/2 line, switch orientation to end line
Frog Jumps to 1/2 line, Reverse jumps to end line
Bear Crawl Kick Throughs
THANG III –
Mobility
Froggers
90/90
Thread the Needle
Rolling Starfish
Downward Dog/Cobra
Time
NMM :
What a great morning we had. Weather was on point, effort was all out and the 413/F3 PAX pair up seemed to gel. Nice to see how the F3 crew has rallied around 413 and its Mission to help these young men become who they’re designed to be. Be sure to come out and support at 🐢🐰on Tuesdays as well.
BH :
Lots of TAP for lost loved ones in the COT.
CSAUP next weekend, the day of the 25th into the morning of the 26th. Check out the main channel for deets or DM Hipster. TAP for his quick recovery from a meniscus tear earlier this week.
YHC,
🎒🐜
Resilience
F3 413 Q
Temp : 40
Gloom Factor : Mod
PAX : Bus, T Retch, Chef Yo, Contractor, Plumb Line, Master Chief, Pinky, Squidward, Red Shark, Potluck, Bolt, Zorro, Jazz Hands, Thing 1, Comeback, Mindset, Pearl, Hacker, Grey Album, BNB, Y&R, Black Widow, Toga, Crawlspace, Knuckles, Chunks, Skeet, Red Skull, Michelin Man, Shocker, Decaf, Bagger Vance (QIC)
Mosey Big Loop w some alternating modes of transit …
WOR –
SSH x 13
Walkouts w Stretch x 4 (1,2,3,4 merkins)
Squat Repatterns x 10 IC
IW X 10 IC
EVO I –
Block Pile
Rows x 5 (6,6,6) RnR
Hip Thrusters x 10 each leg
Dead Bugs x 10 each leg RnR
Block Pull Throughs x 10 each arm RnR
EVO II –
Rails
Rows x 5 (6,6,6) RnR
Merkins x 5 (6,6,6) RnR
EVO III –
Black Top
Bear Crawl Kick outs to mid court Bernie Skips back x 5
Burpees x 5
Time
NMM : Today’s theme was Resilience and no Resilience comes without Struggle and taking Personal Responsibility. I’m reading Eric Greiten’s Resilience right now and highly recommend it to all.
We also spent a lot of time under tension with wall sits and planks interspersed in the workout. Time under tension is a great way to build strength and stamina in workouts and life.
We were also blessed with BNB posting today back home for a bit from Raleigh.
YHC,
🎒🐜
“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.”
1 Corinthians 10:13 ESV
Returns
Returns
Temp : 19
Gloom Factor : Mod
PAX : Esposa, EZGO, Works For A Guy, Topanga, Donkey Hammer, Bagger Vance QIC : BV
DISCLAIMER CLAIMED 0530:30
WOR – Mosey around school to block pile. Various carrying positions to front of CHE.
(Threw in bear crawl complex under pavilion)
THANG – RETURNS
Evens
5 Burpees
10 LCSP
15 ASTs
20 Romanian SS (SGL CT)
25 Prone Thrusters
Clockwise Bus Loop
Odds
5 Burpees
5 TUT Goblet Squats
15 Walkouts to DD
20 RDL Split Stance (SGL CT)
25 Plank Jax
Counterclockwise Bus Loop
AMLAP (all ended up w 2 each + 5 Burps for good measure)
Return blacks
Plank Progression Finisher
Time
NMM : There was a little chatter this am RE: Deep State’s repeated HCs = Fart Sacking, please advise.
Topanga EH’d FNG – Donkey Hammer an NP w TOA.
Esposa got some new gear.
EZGO was able to put his rural Florida upbringing behind him and drive in the snow to meet us.
W4AG went shorts, a bold play that really bit him in the arse with the skin to ground contact in some of our movements.
No one fell today during the workout which was good. However, there were 3 yard sales post COT that were YouTube worthy.
BH : LeanPax starring 3 Jan.
YHC,
🎒🐜
Polar Qortex
Gloom Factor – High
Temp – 1ish
PAX : Uncle Jerruh, Local Boy, W4AG, Bagger Vance
QIC : BV
Disclaimer Claimed 0530:05
WOR –
Big Loop
SSH
WO2DD
Upper Loop
RL w Twist
Butt burners R/L
Upper Loop
Squat n Reach
Upper Loop
THANG –
Grab Presents
Head to Santa’s Pavilion
EVO I –
Sled I Cides
Push the new picnic tables sled style to the four columns and back to the baseline
EVO II –
Present Work
Dead Bugs
Rows
Merkins
EVO III –
Murder Present Suicides
EVO IV –
Cook Hip Ext x 20
Stretch
Hip twists
90 / 90 internal / external hip extensions
Froggers
TIME
NMM : Hearty group of 4 posted for the coldest F3 CH I can remember. Thank y’all for braving the elements.
BH : Prayers up for peace this season.
YHC,
🎒🐜
Hobbling Gobbler 3.0
24 Nov 22
Hobbling Gobbler 3.0
Temp : 40ish
Gloom Factor : Moderate
PAX : Right Said, Det Pikachu, Michelin Man, Umbrella, Money Shot, Hipster, Care Bear, Skeet, Red Skull, Cowboy, Esposa, Happy Ending, Smoke Jumper, Siri, Offshore, Ponzi, Tampa Libra, Natural Ice, Tolkien (W/L STL), Black Lung, Works 4 a Guy, Floppy Disk, Turtle, Club Car (FNG 2.0), Yamaha (FNG 2.1), EZGO, Iron Lung, Toga, Hugs not Drugs, PSL, Sooner, T Cell, Toothless, Bagger Vance
QIC : BV, Money Shot, Michelin Man, Toothless
Disclaimer Given 0559:45
Thang :
Hobbling Gobbler 3.0 route.
NMM : Such a great turnout today. Grateful to see all the PAX converge at Machina Verde aka Green Machine aka 3rd Annual Hobbling Gobbler.
Ruckers rolled out at 0530 while Ponzi and Happy Ending did a pre run loop scouting all of our turns for us and even made an adjustment to one sign.
PAX all broke out together and soon split into several pace and convo groups. Young bucs along w FD and PSL out front. More seasoned PAX fell in behind.
Per usual, YHC hit the Porto Let at M1.2 while Iron Lung held back to watch my 6 … (types weirder than I expected).
The race was on upfront for the coveted prizes. While YHC wasn’t there to witness, word is there may have been a Mary Decker Zola Budd incident between Floppy and W4AG. Again, I can’t confirm but there was talk of reaching out to Dilfer to see if he had any finish line footage.
So many great connections post run. Was really cool to see PAX reach out to others and meet new Bros.
T Claps to our local sous chefs, line cooks, runners, et al T Cell, Toothless, Hipster, Det Pikachu, Money Shot.
See y’all tomorrow at either The Buff or Cruel Hall.
Next Convergence is 1/1/23. AO / QIC TBA stay tuned to the Slack for Deets.
BH :
Movin on Up’s new baby
Third Coast in Ukraine
413 class starts in Jan
Black Lung is Qing a gnarly 1stF challenge beginning 3 Jan 23. Be on the lookout for deets. Think it’s called the LeanPax challenge … hope someone designs some sweet gear for us to consume.