Keep Your Shirt On – Guns Not Allowed On School Property

/in /QIC:

EC:  Norm & Gamecock got it Done!

PAX:  Norm, Gamecock, Finkle, Buttermilk, Bebop, Martini

FNGs:  Not Today

Warm Up:  Mosey over to FV Middle School – SSH, Good Morning, Daisy Picker, Sir Fozie Arm Circles, Imperial Walkers, Hillbillies, Frankenstines

The Workout:  PAX paired off for a little Dora modification.  100 merkins, 200 LBC’s, 300 Squats.  PAX 1 began the exercise while PAX 2 bearcrawled or lunged (PAX choice) up the steps and ramp.  Once back to the starting position, flip flop until all exercises were complete.

Once Dora was complete, moved to fun on the steps.  PAX split into groups of 3.  Group one took off bearcrawling to the stairs.  Once there they went up the stairs doing a erkin at each step.  At the middle landing they bearcrawled to the second set of steps where they continued climbing with erkins.  The second set of PAX performed LBC’s.  Flip Flop for 4 rounds.

Moving from the stairs to the knee wall.  Dips x 15, Bobby Hurley x 15, Dips x 10, Bobby Hurley x 10, Dips x 5, Bobby Hurley x 5, Dips x 10, Bobby Hurley x 10, Dips x 15, Bobby Hurley x 15

Mary:  No time.  Took care of during the workout

Announcements:  Buttermilk has a mens group that meets at 9:00 am on Saturdays.  Anyone is welcome.  Get with Him.

T-Claps (Recognition):  Great Work Guys!

Prayer:  Finkle starts his new job tomorrow.  Gamecock’s wife just enter the 3rd trimester.

Honored to Lead!

Abstract Art

/in /QIC:
PAX: , , , , , ,

FNGs:none
Warm Up: 4 for EC Fram,Fumunga,Norm,LED

Took a little jog and then did Good mornings, daisy pickers, windmills, and Fazio arm circles
The Workout: Grabbed a rock for our art work and headed to soccer field.  Performed 2 minute intervals of 15 exercises to create a masterpiece not pretty but original.
SSH x 4

bent over rows

curls for the girls

tricep extension

alternating lunges

prison squats

catalina wine makers

speed skaters ( or bobo something)

merkins

plank hold x 2

deadlifts

Mary: 20 count IC LSF,Hello Dolly, boat canoes
Announcements:mulch is complete, iron pax Wednesday.
T-Claps (Recognition):
Prayer:my uncle and pancreatic cancer, fumunga and wife during pregnancy

Fitness Test 9/21/2020

/in /QIC:
PAX: , , , , , , , ,

Wow!!! What a day! A couple of misses at the Fitness test. I went to bed and there was one more HC then when I woke up. Red must have taken a mental health day and went scuba diving somewhere. Dumbo was fighting the jambalaya early in the morning. Pablo overslept. Emeril kept Midgets bottle and we all got to drink it at Panera Bread.

Congratulation Katniss and Snap for posting at all four fitness tests. The following improvements were made.

Skidmark increased his score from 3.47 to 4.5. I believe though he had breathtaker on the first time.
Snap went up from his last time. 3.79 to 4.16
Dawgpound went up from 3.05 to 3.37

Great first time scores for the following:
Goldilocks: 3.26
Hardy: 3.68
Emeril: 3.89
Pikachu: 4.79

Pikachu set a new record at the fitness test.
Emeril has the record for the Fritter Goobers. If only Pablo posted.

Next Fitness test 12/14/2020

EC: Emeril, Pikachu, Skidmark, Cowboy
FNGs: Nope. It would have been a good one for an FNG
Warm Up:

Quick lap to show the guys what the lap for the test would be.
Circle Up:
30 Side Straddle Hops
10 Hillbillies
10 Imperial Marches
10 Spinal Twist

The Workout:

30 Minutes of Fitness Test

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.
Then down past the cars and made a right.  Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Results: https://docs.google.com/spreadsheets/d/1KoJ6tCaTCUZzADBkf3LInmA1C1272m2kgDKYTh2CCTM/edit?usp=sharing

Mary:

Several stretches were done

Announcements:

Mulch is done!!!!!!!!

T-Claps (Recognition):

All men completing the fitness challenge
Pikachu for hitting 2,000 miles for the year. A goal for Emeril next year.

Prayer:

What is that smell?

/in , /QIC:
PAX: , , , , , , , , , , , ,

With many PAX recovering from BRR, YHC pre-blasted a 3 mile option. Dumbo reached out to me and said he and Dawg had a 5 mile route ready as well. We always aim to please at the John so come on with it.

FNGs: None

Warm Up: 10x SSH, 10X Imperial Walkers, 10x Hillbillies IC

The Workout:

3 Mile Route:

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

Mary: MIA

Announcements: Mulch project at Bass Lake, WebEx to start 5 mile EC option on Wednesday to give PAX a 10 mile option during the week. Stay tuned for more information.

T-Claps (Recognition):

Prayer:  Unspoken, Man who died from carjacking, Roger Roger’s family, Crablegs, hurricane victims, those dealing with Covid-19

Dumbo took us out.

We Couldn’t Have Timed That One Better…

/in /QIC:
PAX:

The planned route was 6.5 miles and my weekly intention is to always finish the AGS workout at 7am.  Cupid and I were in no rush during our run nor did we pay attention to the time until we finished back at the Womble parking lot.  It wasn’t 6:59am.  It wasn’t 7:01am.  It was exactly 7am and I immediately said “We couldn’t have timed that one better.”

FNGs:

None

Warm Up:

10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 10x Good Mornings

The Workout:

6.5mile run:  exit Womble through the baseball fields, L on Grigsby, L on Blooming Meadows Rd, R on Mizelle Meadow Ct, R on Stinson, L on Bass Lake, L on Holly Springs Rd, R on Main St, L on Oakhall (entrance across from Crossway Ln), R on Stonehedge Ct, R on Tullich Way, L on Holly Springs Rd, crossover Main St intersection, R on Raleigh St, L on Grigsby, L on Stinson back to Womble which included a loop around the entire park.

Announcements:

Bass Lake Trail mulching project is complete.

Fumunga and his wife are pregnant (congratulations)!

Prayer:

Skidmark’s dog recovering from a neighborhood dog attack

Thankful for the safe return and a quick recovery of all the BRR participants.

Reps by Jack LaLanne

/in , /QIC:
PAX: , ,

FNGs: none
Warm-Up: SSH x 15, Hillbillies x 10, Imperial Walkers x 10, Good Mornings x 10
Jack LaLanneThe Workout: Part of legendary fitness guru Jack LaLanne’s exercise routine was to use lighter weights but work until muscle fatigue. Science has since shown this to be a potentially more effective way to build muscle. Today’s workout goal was to get a taste of that methodology.
After the warm-up, we started a jog towards the baseball fields. We would make our way around, stopping every once in a while to do some exercises.
– Shoulder taps, in cadence (forgot the final number)
– Negative pull-ups x10
– Prisoner Squat, in cadence x50
– Murkins x10 followed by Durkins x10
– Balls-t0-the-wall 10 count x3
– Side lunges, in cadence x15
Made a stop at the rock pile for some high rep rock work:
– Curls for the girls, in cadence x50
– Triceps, in cadence x50
– Ground Pounders, in cadence x50
– Chest Press, in cadence x50
– Ruh Rohs, in cadence x50
Mosied over to the picnic tables for some Urkins, Durkins and Dips, x10 each. Then People’s Chair, 10 count x3.
Continued mosey, picking up another round of Prisoner Squats, Murkins, Prisoner Squats, Murkins while jogging down the length of the soccer field and back (YHC was trying to run out the clock). Back up to the concession stand for some more side lunges and then back home for Mary.
Mary: Two rounds of popcorn Mary.
Announcements: mulching (as of 9/19, complete!)
T-Claps (Recognition): Forceps and Oboe for showing up on a dreary, wet morning.
Prayer: Forceps for closure
Moleskin: As I mentioned before, I got the inspiration for this morning’s workout from Jack LaLanne. At age 70, he towed 70 rowboats for one mile! Really an inspiration for everyone. If you take care of yourself, exercise and eat right, you can maintain an active life into your later years. Here’s a quote from him:

“I know so many people in their 80s who have Alzheimer’s or are in a wheelchair or whatever. And I say to myself ‘I don’t want to live like that. I don’t want to be a burden on my family. I need to live life. And I’d hate dying; it would ruin my image.'”

I came for a Workout not just Running

/in , /QIC:
PAX: , , , , , , , , , , ,

EC: Emeril, Full house, Shamwow, Dahmer, Fanny Pack
FNGs: Chubbs – First job was at a driving range Chubbs is from Happy Gilmore

Warm Up:
51 Side Straddle hops to honor our favorite salty Carpex Pax Lucky Charms

The Workout:

6 Rounds of 5 Exercises. Do one exercise every minute on the minute (EMOM)

Lucky:
Ice Skaters 30 Reps
Swings 30 Reps
Push Press 8 Each Arm
Burpees 20
Horned Squats 30 reps
Normals:
Ice Skaters 20 Reps
Swings 20 Reps
Push Press 5 Each Arm
Burpees 10
Horned Squats 20 reps

Finisher:

6 Rounds EMOM
5 Push Press Each Arm
20 Swings

Mary:

4 Minutes of Onnit’s Six-minute abs (2 Rounds)
10 Seconds Plank
10 Seconds Knees to Elbows
10 Seconds Mountain Climbers
20 Seconds Hug your knees situp
20 Seconds Freddie Mercury
20 Seconds Polish Twist
20 Seconds Bowl

Announcements:

Mulch Sign up and do it
T-Claps (Recognition):

Cobra Kai: Those that came to learn how to Strike First, Strike Hard, No Mercy
Prayer:

Man who lost his life in carjacking

White Men Can’t Hoop

/in /QIC:
PAX: , , , ,

FNGs: None

5 HIMs posted to GP including M4L.   YHC brought the music box & a basketball. 

Warm Up:

10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s, 20x3ct SSH, 20 Fozzie Arm Circles, 10×3 ct Willy Maze Hays

The Workout
Mosey to the Basketball Court

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 3 attempts at each location followed by 1 attempt at a layup. Miss all 4 shots and add a 2Ct Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each of the 3 location.

Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Star Jumps, Hillbilly Squats, American Hammers, Squats, Split Jacks

Moseyto the Rock Pile for Circle of Rock: (Rotate rocks between exercises).

20x 3 ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, Ground Pounders and Bus Drivers

20x3ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10x3ct Plank Rock Spanks (with consent), 10 Rockie’s, 20 Love Handle Haters

Mosey to the Wall of Pain
2 sets of 10x3ct Aussie Ass Smackers
2 sets of 50ct People’s Chair

OYO Burpees based on your personal penalty. (Thanks for the reminder DOA)

Mosey back for COT.

T-Claps: M4L wore a 30lb ruck the entire workout

Announcements: Sign up for mulch work, Upcoming Ted Talk (Dahmer) on depression and community support. Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.

Prayer Requests:  Prayers for Moby’s Dad passed away Wes, Forceps: Prayers for closure (divorce and Jon’s estate).

Skidmark.com

/in , /QIC:
PAX: , , ,

4 pax weren’t scared of David Goggins or the rain when they committed to Casino Royale this morning. The mumble chatter was at a minimum but was powerful. Key takeaways from mumble chatter this morning. 1. If you have a website you are an organization. Guess I need to take down Skidmark.com 2. LED coaches kids  3. That’s all I remember because we were too busy working out.

FNGs: None
Warm Up: None, we got right to it.
The Workout:
1. Started with 2 minutes of SSH followed by 2 minutes of merkins. We did this for 16+ minutes.
2. Burpee mile – 12 burpees every .25 mile in a 4 man Indian Run

Mary: We did Mary for 14 minutes
50 CC LBC’s
25 CC Low Slow Flutter
25 CC Dying Cockroach
We then held plank for 10 minutes doing various exercises such as mountain climbers, 1 arm plank, plank jack. We practiced being mentally strong while in plank so Pax were asked to repeat the F3 mission and we named the core principles in order.
Announcements: Mulch
T-Claps (Recognition): What rain?
Prayer: Apparently Fumunga gets some congratulations. I knew you could do it.

Hot Blooded for Thunder

/in /QIC:

PAX: Fumunga (YHC), Pikachu, M4LIFE, Rams, Foul Ball, Dusty, Dauber, LipSync, Kubota

FNGs: None
Warm Up: Mosey over to a secluded soccer field, Side Shuttle Hop, Fozzie Arm Circles, Good Mornings, Leg Huggers
The Workout: The PAX mentally prepared for some Hot Blooded exercises that left some PAX with Double Vision at the end.

The workout was 30 minutes of work with 25 seconds, 5 seconds off between each exercise:

Set 1 (x4 times)

  1. Bobby Hurley
  2. Plank Shoulder Taps
  3. Side Shuffle Hop
  4. Mountain Climbers
  5. Squat Jumps with Knee Tucks

One Minute Rest

Set 2 (x4 times)

  1. 180 Squat Jumps
  2. Cross Mountain Climbers
  3. Alternate Lunges
  4. Plank Jacks
  5. Full Burpees

One Minute Rest

Set 1 and Set 2 Straight through with no repeats

Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Banana Boats, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, Leg Climbers (12 per leg), American (Freedom) Hammers
Announcements: Mulch, Ruck/Adopt a Highway Sunday, Brought up the awareness of Fuquay AO Status
T-Claps (Recognition): Fumunga’s Wife is Pregers(!!)
Prayer: N/A