No Mas Shredder!

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3 HIMs at GP 

FNGs: none

Warm Up:  20 Fozzie Arm circles, 20 SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 15ct Pigeon Pose

The Workout:
11’s:  1st 5 sets: Merkins Bear Crawl to end of parking line Mountain Climbers then Crawl Bears back

Last 5 sets: LBCs Bear Crawls WWIIs then Crawl Bears back

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows, Bus Drivers and Ground Pounders

YHC shared I’m on day 6 of a Vegan diet and the harassment I receive from coworker. What the way to a man’s heart? – through his stomach. What’s the way to a Vegan’s heart? – through his vajajay. 

Return the rocks and mosey to playground

YHC called an audible and assigned Shredder to take the last 10 minutes due to exhaustion. Mumble chatter did not disappoint.

Mary:

Series of leg raises and stretches.  Shredder brought the pain to kegel exercises.  First 30 reps were a cake walk but last 30 were grueling (too much pain for me) 

Announcements: Crab Legs World Series Party tonight. Several HIMs completing Tuna Relay today

Prayer Requests: Prayers for Shredder & family as they travel to Florida for the anniversary of father’s passing. DOA’s wife who lost her Mom and continued prayers for Forcep’s youngest son struggling to find his way through his first year of college.

We’re not coordinated enough for that

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FNGs: None – but return of cotter Sputnik from Raleigh who had been 2 years since his last post and now resides in the springs. Welcome back!

Warm Up:

Breakdancer x10 IC
Tappy taps x10 IC
Good morning x10 IC
Mosey lap around lot
Frankenstein kicks
But kickers

The Workout:

Circle up for pass the bell – 50lb bell gets passed around a tight circl with pax in squat hold. When the bell gets to you you overhead press it once. We went counter clock wise.

Parnter up based on kettle bell weight and mosey to the end of the parking lot with one bell per pair

Modified beep test
Start at end of lot
Partner 1 does KB swings
Partner 2 sprints to end of lot and back
Swap and repeat
First round – 80% max speed (your partner’s swings should give you a judgement on if you’re speeding up as we keep going)
5x Yurpees – thank Emeril for digging this one out of the exicon. It’s a burpee with a clap merkin at the bottom and two tuck jumps at the top instead of the jump clap

Repeato sprints – second round 90% speed
3x Yurpees
Plank hold IC x20
Third round – 100% speed

Circle up for pass the bell again – this time clock wise

Mosey down to amphitheater with one bell per pair (apparently some confusion here…..)
Drop bells on amphitheater and get into the grass for an experiment

Groups of 3 – barrel rolls while chopping feet. This went very poorly. Emeril almost took Dawgpound out at the knees in our group. Some groups were too chicken to get grass on them. Either way, this one can go away to never come back. As Dawgpound said later “we aren’t coordinated enough for that”.

Back into groups of 2
Partner 1 does bttw
Partner 2 does 10x turkish getups.
Swap and repeat. There was some modifying here to sets of 5 getups at a time. Modify as needed.

People’s chair while waiting for the six.

Repeato turkish getups and bttw going to 6 getups this time

Mosey back to parking lot with instructions to get the heart rate back down

Circle up for pass the bell – 2 loops both directions

Thunderstruck – side straddle hop during the song, burpee every time you hear thunder or thunderstruck
Mary:

All holds 10s
Plank
One arm up plank (once each arm)
One leg up plank (once each leg)
Same side arm and leg up (once each side)
Yoga
Runner’s pose
Pidgeon pose
HAND (Have A Nice Day)
Announcements:

See slack/FB.

New Kettlebell AO starting Monday in Fuquay – same site as Mutiny.
T-Claps (Recognition):

Sputnik for getting back into the gloom!
Prayer:

Scout’s family. Dauber’s daughter and all other HS seniors figuring out their path forward.

21

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The day prior to Cletus, YHC announced the theme would be the number 21. Warbucks and Coal Ash chimed in on Slack, but didnt show this morning. So I posed the question once more before warmup…crickets. The reason for the 21 is in recognition of, my alma mater, Appalachian State University’s #21 national ranking in the AP poll. highest ever in school and Sunbelt Conference history.

FNGs: None
Warm Up: SSH x 21, Hillbillies X 21, Cottonpickers X 21
The Workout: Took off from the normal warmup area on an Indian run counter clockwise on the track. YHC instructed all PAX to head to the pit behind the Hunt center. Unfortunately the asphalt monster was up this morning too and got him some SlideRule. PAX made sure he was good to get where he needed to be under his own power and we were resumed.

We commenced ta exercis’n, each one with a hill sprint sandwiched in the middle.
Merkins x 21
Prison Squats x21
LBC x 21
Updowns x 21
Imperial Walkers x 21; On the way down from the hill on this one, Yogurt voiced his opinion that he thinks App should be ranked 7th. Can I get down with that? Damn right.
Additional Exercise that I cant remember x 21 and back up the hill to stay thanks to Yogurt

YHC instructed PAX to grab some fence for 21 Durkins

From there, quasi Indian Run to the pavilion adjacent to the playground. (quasi because I called Indian Run and no one Indian Ran :))

Claimed our picnic tables for merkins, durkins and dips. 21 of each with the exception of the durkins. Growing up the son of an Army Officer, I was always told to never ask your reports to do something you wouldn’t do yourself. At this particular point in the Q, that was the durkin.

Another Indian run around the track counterclockwise and then stopping at the playground
Merkins x 21
PicklePounders x 21
WWII x 21

One More Indian around the track counterclockwise and then stopping at the playground. Cha Ching posited that Indian Run heavy Qs are a mumblechatter killer. Damn right.

One last round:
Mountain Climbers x 21
Freddie Mercuries x 21

Mosey Back to the tennis courts for Mary

Mary: Dealers choice: Snap started us off with Shoulder Taps then we went around the world with various exercises (mostly core), everyone doing a 21 count. Almost made is all the way back around when Yogurt called time.
Announcements: CSAUP coming up in December, Christmas Party coming up as well
T-Claps (Recognition): All PAX hanging in there and humoring me for my first boot camp Q.
Prayer: YHC took us out. Crab Legs as he continues on his journey, SlideRule to mend up quick and get back out there.

Shredder’s Revenge 10/25/19

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Pax of 6 this morning.
FNGs: 0
Warm Up:

Light warm up lap to front circle

Side straddle hop

Sir Fozio Arm Circles (f&b)

Michael Phelps

Squats

Frankenstein

Squat kicks

Front hand jab, reverse punch

Merkins

Dips

The Workout:

Indian run with Imperial walkers and hillbillies around to back.

Merkins

Mosey back home

Capoeira push-ups

2 punch combo

Curb heal-taps

Rear Naked Choke

Block to Rear Naked Choke

Mary:

Low slow flutter

Crab cakes

Homer to Marg

Have a nice day

Announcements:
T-Claps (Recognition):
Prayer: crab legs, Banana seat’s daughter

Alphabet Soup

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FNGs: Swiss Miss

Warm Up: Merkins, SSH, Imperial Walkers, Good Mornings

The Workout:  PAX jogged down from the tennis courts for a quick warmup in front of the amphitheater.  From there we took the amphitheater concrete for a name game workout.   This workout was one of my favorite Thunder workouts led by John Deere.  Small change was made to the workout in that for more popular letters I added an additional exercise so we didn’t over utilize one exercise.  We picked a PAX Member and then worked thru the exercises that spelt their name.  We made it thru all the PAX with some slight modification.  Only spelt Yellow for Yellow Cake and Midget for Midget for Life.

 

A– Choose your own Ab Exercise                               N-Nipplers or Nolan Ryan

B– Burpee or Balls to Wall                                          O-One Leg Burpee or OYO Exercise

C– Carolina Dry Dock or Chilly Jacks                       P-Patty Cake Merkin(team)

D- Derkin or Dips                                                          Q-Q Choice

E- E2K (Mary) or Escalator (stepups)                       R-Reverse Crunch or Russian Dips

F- Fire Drill or Flutter Kicks                                        S-SSH or Smurf Jacks

G-Goofball or Guantanamo                                         T-Turkish Get Up or T Merkin

H- Hand Release Merkin or Homer 2M                   U-Up Downs

I-Iron Hulk or Imperial Walker                                 V-Van Goghda

J-Jump Squat                                                                 W- War Hammer

K-KNerkin – Knuckler Merkin                                   X-X’s and O’s

L-LBFC’s                                                                         Y-Yurpee

M-Monkey Humpers or Mountain Climber            Z-Zombie Walk – Lunge Walk over long area

 

Mary:  We did core work throughout the workout and didn’t have any additional time for Mary.

Announcements: Same stuff we’ve announced all week and on slack

T-Claps (Recognition): N/A

Prayer: Family of girl that was hit by a car.  Some others that I forgot because i’m writing this 2 days later.

Oh where does that mysterious path go?

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I was late due to not being able to find keys…embarrassing. Came while the guys were running a warmup lap. I forgot to do burpees during the workout, so I owe 5 tomorrow.

FNGs: None
Warm Up: lap of baseball field, lap of parking lot, 30x SSH, 20x moroccan nighclubs, 20x smurf jacks, 10x sir fozio arm circles, stretching
The Workout:

10 pullups

2 PAX doing swing crunches, others holding plank. 3 rounds each.

Indian run to mysterious new ramp on the path behind Kenny’s Grave.

Bear crawl up path. Every step, 1 merkin.

This was a looooooong path.

10 star jumps at the top.

Crawl bear back. Every step, 1 carolina dry dock. Due to shoulder exhaustion (again, looooooong path…), Q called several audible 10 star jump sessions for shoulder recovery.

Indian run back to Kenny’s Grave.

Parking lot speedy foot work for a lap.

Mary: PAX choice
Announcements: Frosty the CSAUP
Prayer: Unspoken

BTTW til you drop!

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EC: Fonzie, LED

Warm Up: I can’t remember…but I know we did 5 burpees.

The Workout:

Mosey to baseball field for one welsh dragon to 10.

Mosey back to tennis court for reconstructed burpees.

Crab walk first court, 4 turkish getups. Run back.

Crab walk two courts, 4 turkish getups and up/downs. Run back.

Crab walk three courts, 4 turkish getups and merkins. Run back.

Crab walk all four courts, 4 turkish getups and burpees. Run back.

Circle merk for 3 rounds, one side do 10 pattycake merkins, the other side do 10 brokeback merkins.

Back to tennis courts for BTTW til you drop. Losers do 5 burpees. Winner: Fonzie! 5 burpees anyways.

Mary: PAX choice.

Announcements: Frosty the CSAUP.

T-Claps (Recognition): Fonzie, our BTTW champion! And welcome to Fuquay Hardy, Florence, and K9 Poop Eater.

Prayer: Everyday life.

There’s a F3 name for that!

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EC: Emeril, Pablo, Pikachu, 187

FNGs: None

Warm Up: SSH ICx20, Arm Circles F/R ICx10, Seal claps ICx10, Moroccan Nightclubs ICx10, Overhead claps ICx10, Imperial Walkers ICx10

The Workout: Mosey to the Abyss for a “Not so Lazy” Dora. Partner up. Both partners go to the bottom of the stairs for 10 jump squats and then back to the top. Partners do 100 merkins switching every 10 with plank hold when you aren’t doing merkins. Back to the bottom for more jump squats. At the top again partners do 200 WWIIs switching every 20 with 6″ hold when not doing WWIIs. Another trip to the bottom with jump squats. Partners finish with 300 squats alternating every 30 with squat hold while waiting. Finish at the abyss with a 4th trip to the bottom with jump squats and back to the top. PAX did American Hammers waiting on the six.

Indian run to Holly Springs Elementary School for a set of 20 Russian Dips, 20 Balls to the Wall and 20 People’s Chair (not the be referred to as Wall Sits!!!). All were done in cadence with a total of 2 sets. Mosey back to the parking lot at the soccer field.

Mary is nowhere to be found so we finish on the soccer field. Pax do Up Downs (quick feet in place and drop to your stomach on ‘down’) for the remaining 3-4 minutes. There was mumble chatter about this having another name but it was never determined and YHC didn’t care enough to check the Lexicon.

Mary: Up Downs

Announcements: CSAUP, GoRuck, Holiday party… check the interwebs for the details

T-Claps (Recognition): Way to show up and kill it Mookie! Over half the PAX were at Thunder last night and a quick turn this morning.

Prayer: Addiction, Transitions (Moving), Relationships.

Men, take a moment to listen the the F3 Mistress podcast. It’s a well needed reminder that we must always keep our concentrica in check. Don’t commit relationship malpractice by putting other things aside for F3.

Thanks for the opportunity to lead you men. I’ll try to do better next time!

POTS Virgin Q

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13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history).  Very little mumblechatter at this one…..

FNGs: None in sight, unless you count Dauber making his TBD debut.

Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.

The Workout:

  1. 4 Corners around the parking lot:

1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).

2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).

3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).

4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.

Squat hold for the six at end of every round.

  1. Moseyed to Picnic Pavilion, paired up;

1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.

Mary:  Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others.  Just when we thought it was over, POTS added more burpees for good measure.
Announcements:  Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event.   DoubleD took us out.

Dora came to The Nest

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EC: Banana Seat, Cupid

FNGs: None

Warm Up: 24x SSH, 20x mountain climbers, 20x Morrocan Night Clubs, 20x switch mountain climbers, 10x F+R sir fozio arm circles, 10x seal claps, 10x overhead claps, light static stretching

The Workout:

Dora #1: 100 merkins, 200 squats, 300 LBCs. Partner does a lap around the parking lot.

Dora #2: 2 sets high plank, 2 sets chill cut plank, 300 freddie mercuries. Partner does a lap around the track. On the FMs, we did sprint finishers on the way back.

Mary: Each PAX picked two ab exercises.

Announcements: Frosty the…CSAUP!

Prayer: Unspoken