Foggy morning

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FNGs:None
Warm Up:3 pax for EC Breach, Norm, LED

1/4 mile jog, ssh, fazio arm circles, windmills, hillbilly’s, frankensteins.
The Workout: 5 pax’s made way to tennis court and did 7s diamond. Bear crawl to corner 7 merkins, shuffle to corner, 14 7 each leg alternating squats,  bear crawl to corner, 21 prison squats. Shuffle to corner 28 calf raises IC.  Reveres order doing 28 shoulder taps in cadence, 21 merkins (7 of each diamond, wide and regular), 14 star jumps, 7 hand release burpees.
Jog to rocks and did 20 curls for girls IC, 20 triceps, 20 overhead press, 20 ground pounders, back did 20 chest press 20 skull crushers, 20 chest press, 20 skull crushers.
Jog to wall and did 10 sets of 1×4 jack webbs. Balls to wall and wall sit.
Mary: 20 LSF, 20 big boy sit-ups, 20 x and is, 20 hello dolly, 20 American hammers
Announcements:Frosty dec 5th, ultimate December 6th
T-Claps (Recognition):pax for helping mamas house spread gravel
Prayer: my in laws and covid, Paxs wife’s and surgeries

Nothing like a good, simple rock workout.

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FNGs: none
Warm Up: SSH x15, Windmills x10, Good Mornings x10, Fozio Arm Circles – 10 forward/10 back, seal claps x10, overhead claps x10
The Workout: PAX mosied over to the rock pile and were instructed to get a medium-sized rock, then circle up in front of the amphitheater for some rock work.
Step 1: Curls for the Girls x15, triceps x15, Ground Pounders x15, Ruh Rohs x15, overhead press x15. Jog to the back of the library.
Step 2: Tempo squat x15. Jog back to the front.
Did three rounds, returned rocks and Indian ran the long way back for Mary.
Mary: Popcorn mary, followed by a little bit of yoga.
Announcements: CSAUP, Beer Ruck
T-Claps (Recognition): Bobby Boucher for sticking with F3 for a whole week. Keep it up!
Prayer: PAX who are going through health issues.

Nothing But Respect at Red October & TRX

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FNGs: none
Warm Up:  Joined LED with Mutiny PAX for SSH, Windmills, HB, SFAc (F/B), quick jog
The Workout:  Multiple TRX (Tango, Romeo, X-ray) exercises with Rinse and Repeat.  Squats, single leg squats, seated press, tricep, curls, chest, scissors, crossovers, merkins.  Up and downs on the wall, dips and erkins on the bench.
Mary:   Began Mary with LBCs, box cutters, reverse box cutters, low slo flutter, H2M….then mosey to tennis courts for Xs, American Hammers, Heel Taps, Have a Nice Day joining Mutiny PAX.
Announcements:  two Rucks, ultimate frisbee…
T-Claps (Recognition):  PAX who helped at Mama’s House especially Breach and Sprinkler
Prayer:  Those traveling, Lots of PAX and their Ms – illness, UNSPOKEN, PAX having interviews – new career opportunities, those friends and family recovering from COVID.  LED took us out.

Honored to lead; loved seeing all the PAX age 50 plus out getting it done this morning.

Kick in the Face at KungPOW

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FNGs: None
Warm Up: Things happened in the darkness.
The Workout: Apparently, I learned that what happens at KungPOW, stays at KungPOW. We don’t talk about KungPOW! There were coupons, rocks, Merkin Suicides, and a long fire hose Indian Run. The rest… well, you’ll have to talk to one of the fine gentlemen in attendance that day. We did leave a lot of footsteps in the frost at the church.

Mary: We reviewed the Mission and Core Principles of F3.
Announcements: CSAUP ruck style on Dec. 5th. CSAUP beer style with toys for tots on Dec. 12th. Oak wood 24 to benefit healing transitions in December.
T-Claps (Recognition): The great fellasof Westcott for welcoming YHC to their hood! Tetanus for pushing hard back into the gloom.
Prayer: YHC’s M, POTS cousin and family, unspoken. YHC took us out. Honored to be here.

Ground Pounder – 11/21

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Best mumble chatter in SouthWake.
FNGs: None, but one visitor here for a soccer tournament.
Warm Up: SSH, SFAC, Overhead Clap, Michael Phelps, Good Mornings, Squatted Moroccan Night Clubs, IP, & HBs.
The Workout: Straight for the wall of pain. With a rotation of Balls to the Wall and People’s chair. Had to make sure we through in some Australia Ass Smackers for the new guy. To which he responded, “who came up with those.”

Pax were then instructed to get a “respectable” rock with some clear variations on what is respectable means. For rock rotations we focused on TUT (Time Under Tension). Cadence represented 1/2 the move so everyone slowed down and focused on form. Curls for the Girls, Overhead Triceps press, Overhead Press, Rut Rows, Ground Pounders, Chest Press.

We then broke into twos. 1st Pax plank holds while the rock is set on their back. 2nd Pax sprints to the speed bump and back. Rinse and repeat three times.

we wrapped up the work out with bear crawl rock drags from one speedbump to the other.  Pax deposited rocks and return to the show flag for Mary

Mary: LBCs, heal taps, H2M, Giant Cockroach, Crab Cakes.
Announcements: Gravel at Momma’s House, TEDtalk, Frosty Ruck, Beer Ruck, HSPD Angel Tree.
T-Claps (Recognition): Rams and John Deer with there fly by HSHM PR runs!
Prayer: Several Ms dealing with health issues. Those dealing with COVID or recovering, our nation, community, our troops.

Sheepdog – 11/20/20

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FNGs: none
Warm Up: Sir Fazio Arm Circles, Overhead Claps, Michael Phelps, Good Mornings, Wind Mills, IWs, and HB.
The Workout: Pax rotated through rounds of exercises.  One pax leader with strikes, wedging, double strikes, triple, etc. 25 – 50 each, depending on the round. Other pax rotated through step-ups, front kicks, dips, side kicks, merkins, LBCs, Round House kicks, giant cockroach, cobra push-ups, & crab cakes, depending on the round.
Mary: 10 minutes of stretching to end the week.
Announcements: Gravel at Momma’s House, TEDTalks, HSPD Angel Tree.
T-Claps (Recognition): EC Norm and Shredder
Prayer: several M’s battling illnesses. Dovetail’s move. Pax dealing with COVID. Leadership and Community.

GP – THE PLACE FOR FNGs

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FNGs: Welcome 2.o Hacksaw
Warm Up:  Dozen PAX circled up (10, 1 late, 1 via FaceTime)….Circled up.  Introduced a young man to F3.  Ran around the parking lot.  Sir Fazio arm circles, daisy pickers, good am, seal & overhead claps.  5 burpees for tardiness.
The Workout:  Lots of Rock exercises – each PAX called an exercise of 10c or 10 cadence count.  Worked on counting with newer PAX.  Went around the circle twice completing curls, tricep, rut row, overhead press, etc.  used technology and had Frenchie FaceTime with us.  Tried to split up the groups and do a red rover routine.  Epic failure.  Mosey to the wall for 10, 15, 20 count BTTW and People’s Chair.  More rocks.
Mary:  Shredder took over Mary with various stretches including pickle pounders, H2M (each exercise the younger bucks wanted more), crab cakes, break dancers…
Announcements:  Ted Talk with Breach -great example of a PAX who has served and continues to serve.  Farva’s dog
T-Claps (Recognition):  New guys coming out to GP weekly – AWESOME.  Thank you to those PAX and 2.0s who volunteered for the half marathon.
Prayer:  COVID, PAX wife(s); Country; Unspoken (apologies forgetting the other requests)

Always come ready to lead.  Anyone can step in and Q.  Safe environment.  Honored to lead – Dauber.  Thanks Shredder for your help with Mary and volunteering at the table.

Pikachu learnt something new….

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Pax 6 for a cold as a grave diggers ass Thunder.

6miles ‘easy‘ 😂 EC for Pikachu and Deere.

Warm Up: 18 SSH, 9 fwd arm circles, 9 rev, 10 cotton pickers, 18 hill Billy’s, 18 walkers.
The Workout: 2miles mosey with 18 stops….

stop 1 – 1 x Merkin, 1 x leg raise, Turkish get up, 1 x squat…

stop 2 – 2 x Merkin, 2 x leg raise, Turkish get up, 3 x squat…

rinse and repeat till 18…. (18th set, Diamond Merkins)

18 cadence Balls to Wall

18 cadence box cutters

18 cadence Balls to Wall

18 count (9 left, 9 right) top taps (quad killers)

Mary: 18 cadence American Hammers, 18 cadence Crab leg HIGH heel taps, 18 cadence crab leg LOW heel taps.
Announcements: Frosty CSAUP, Beer Ruck, Bombshell Dec 17th Christmas piss up.

Prayer: unspoken, Kubota took us out.

2ndF – Crosby garage… special guest appearance GigaWatt.

excuse spelling and grammar…..

Veteran’s Day Thunder Murph

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PAX of 4 to honor those who have served for a Thunder Veterans Day MURPH.

John Deere with 11.11 honorary miles EC.

Work Out – MURPH

Slow is Smooth, Smooth is Strong

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Today our work was focus on being slow, holding the pose, and getting stronger. Thus we slowed it down as we built our pyramid.

We did a small number of Turkish Getups. I don’t know why guys don’t like Turkish getups. This is surprising to me. I think it is a problem that we are not doing enough Turkish getups in our workouts.

500 KB Swings: Dawgpound, Emeril, Pikachu
EC: Cupid
FNGs: None
Warm Up:

Bounce with Me
Foot Traces
Hips in the Barrell
Fazio Arm Circles Forward/Backward
Ring out the shoulders
Emeril’s Neck Stretch

The Workout:

3 Turkish Getups Each Arm

3 Turkish Getups Each Arm
5 Back Bow Draws
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side
15 Bent Over Rows Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side

3 Turkish Getups Each Arm

Mary:

6 Minute Abs — Everyone loved it.
Announcements:
T-Claps (Recognition):
Prayer:

187 and Tracy