Shut In combined with Franklin Q finally convinced Braveheart to post this morning. 12 pax for 12 Days of Christmas in July. Singing was required and the pax generally complied.

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Yo, what’s up F3 South Cary? This is Augmented comin’ at ya with the rundown for today’s workout, brought to you by our boy ChatGPT. First off, let me just say that I love a good workout, but ChatGPT might want to stick to writing code and leave the Q’ing to the professionals.

The warm-up was a hot mess, with both side straddle hops and jumping jacks. Like, come on ChatGPT, those are basically the same thing. Next time, try mixing it up with some SSH and Imperial Walkers, or better yet, ask a real PAX for help.

The Dora was a real doozy too. 100 reps of burpees, sprinters lunges, and merkins? I’m pretty sure even the Iron PAX would struggle with that one. And with only 20 reps of each exercise, it felt more like a warm-up than a Dora.

Four corners was a little better, but still not quite up to F3 standards. Dips, Bonnie Blairs, Mountain Climbers, and Dirkins are all solid exercises, but 20 reps at each station felt a little light. Maybe next time, we can add some squats or pull-ups to make it a real burner.

Mary was a nice way to cool down, but let’s be real, 20 LBCs is a breeze for this group. Next time, let’s step it up with some real core work like flutter kicks or V-ups to really test our limits.

All in all, it was a decent workout, but ChatGPT’s got some room for improvement. Keep practicing and maybe next time, you’ll earn yourself a real F3 workout.

In the meantime, it’s time for me to hit the showers and get ready for the day. Thanks for pushing me, ChatGPT!

Augmented out.

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Pledge recited and then Pax moseyed to a parking lot for warm ups.

Thang 1: Burp Back Mountain (Partner Exercise)
Partner 1 – Backwards run up hill forward down 3X
Partner 2 – AMRAP Burpees at bottom of hill
Switch when Partner 1 finishes 3rd down hill run
Repeat, but up/down hill 2X and again 1X
Goal was to finish exercise with 100 Burpees completed between the two partners

Next we lined up single file in plank position and proceeded to bear crawl. Pax in back peeled off and did 5 merkins and then ran to the front of the line to lead the bear crawl. This was repeated until all Pax completed 5 merkins and ran to the front of the line.

We did a couple time-sucker exercises before moseying over to the grassy area for (Thang 2) the Super 15 (which subsequently turned into the Super 10). We performed a set of shoulder taps (R/L = 1) and a boat/canoe, repeating increasing by 1 rep each time. Ran pickle after completing the 6th rep and then again after the 9th rep. We did one last round with 10 reps each.

Did a few more time-sucker exercises before heading back to the Flag for a little Mary.

Wrapped up COT with Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in fact you are doing. We build each other up every day during our workouts. We need to carry this mentality throughout our day. Building those up around us helps us all move forward and sometimes that encouragement may be just what that person needs at that point in time.

I appreciate the opportunity to lead such an awesome group of men. Thank you!

Today is a good day to be a great day. Go out and make it happen!

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I wanted it to happen but it simply won’t. It was suggested this morning that I write a “real” backblast. Personally, I also thought it was a great idea. I have been trying to write one today and it simply isn’t working. Sometimes, that’s how it works out. As one of my favorite author’s says:

“The faster I write the better my output. If I’m going slow, I’m in trouble. It means I’m pushing the words instead of being pulled by them.” – Raymond Chandler.

I’m currently pushing words around and it looks like poo. So I will get this backblast out there to try and salvage @termpaper month and move on.

Monday night I was laying on the couch trying to decide if it was dark enough to go to bed or did I have to kill more time with another episode of Vincenzo on Netflix. I had just gotton back from the mountains after a vacation with extended family and I was beat. Then @captainJack posted a list of who was Q’ing this week and I was on it! Oops.
I roll into FWD and the fun begins. After the pledge, @termpaper wanted to talk some more so we engaged in a little light banter. @hgtv started grinding his teeth and @oofta wisely suggested we start moving. So we were off!

A short run to the other parking lot for some stretching and to @termpaper delight, no “flying warmup and a light dusting of cadence counting”.

We leave the park and turn left up the hill. Thang 1 – Sixes on the hill, Merkins at the bottom, Star Jumps at the top. Turn right and prisoner run to Tryon Rd. Monkey Humpers. Turn left and up Tryon Rd. we go stopping at the guard rail for Erkins, Dirkins, and Dips. Mosey up to the light and turn right. As we start downhill, we stop at every mailbox for asending Burpees. At the next stop, we knock out 30 LBC’s. At the corner more Monkey Humpers and we start downhill. After a bit we pause for more LBC’s. Later we pause for Jack Webs, and at the corner we do more Monkey Humpers. Lastly, in front of the gas station we unwind our Jack Webs. As always, we close with 3 rolling sprints. A lovely “perls on a string” ending on time.

We lifted up Claypool and the fun with Covid at his house.

Thank you for the oppertunity to lead, make it a great day!

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Pax were treated to a reverse Murph fakeout before upper body “Push-Palooza.” Three total miles covered, various forms of merkins and hanging leg raises between each set. There was no flag, but there really was a flag.

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