March 2021 – Page 7 – F3 South Wake

17 PAX Under the Lights for Ultimate Frisbee

March 2, 2021/in Red October /QIC: Dauber
PAX: B-I-N-G-O, Bobby Dall, Breach, Cornholio, Cupid, Dauber, Frenchie, Gump, Kubota, LED, Lipsync, Motor Boatin', Pikachu, Shortcut, Shredder, Snap, Sprinkler

FNGs: Welcome back Lipsync to the gloom (6 months). None – but a very nice turn out in 60 degree weather on the 1st day of March; that wind though made a lot of us look pretty silly throwing and catching…
Warm Up: SSH, Daisy pickers, Static Stretching (Cupid needs help)
The Workout: 9 V 8. Lots of intensity battling the stiff wind in one direction; great defensive plays; lots of nice throws and catches too. After each score, 5-10 count exercises were called out including burpees and merkins.
Mary: Nope. The game exceeded 45 mins plus.
Announcements: See Slack & FB; Freed to Lead is being updated….chance to send in an inspirational story.
T-Claps (Recognition): All the PAX who helped out on Sunday morning moving items at Mama’s House. Great leadership LED organizing everyone.
Prayer: YHC took us out.Motor boatin’ has a medical test – hoping for a negative outcome; Praise for Gump and Gump’s new job!

Honored to lead! – Dauber

Prison Yard 3/2/21

March 2, 2021/in Prison Yard /QIC: Breach
PAX: Breach, DoubleD, Motor Boatin', Shiv

4 Pax for an early morning workout at the Yard Double D, Motor Boatin FNG (Shiv) and Warden Breach on the Q

Warm Up: A quick mosey around the clubhouse, then circle up for some 22 count SSH, Imperial Walkers, Daisey Pickers and Windmills

The Workout: 7 Stations of pain. 2 rounds, 2 mins a station then 15 secs rest to move to the next station

Station 1- Sandbag Kettle Bells- Round 1 (Shoulder Shrugs) Round 2 (Famers carry around the parking lot)

Station 2- Kettle Bell- Round 1 (Swings) Round 2 (Alternating 1 arm snatches)

Station 3- Firehose- Round 1 (Squats) Round 2 (Lunges)

Station 4- Battle Rope- Round 1 (2 arm waves) Round 2 (Side Straddle hops with rope)

Station 5- Med Ball- Round 1 (American Hammers) Round 2 (Dying Cockroaches)

Station 6- Weight Plate- Round 1 (Curls) Round 2 (Tricep Extensions)

Station 7- Sandbag- Round 1 (Burpee with a full press) Round 2 (Rut Rohs)

Prayer: Pray for Motor Boattin that his tests this Thurs go well and they don’t have any negative results. Military and First Responders. Go out into the world today and be a positive influence, no matter how big or small.

Do the Major Melon Dew T-Shirt Challenge

March 1, 2021/in U Turn /QIC: Vasoline
PAX: Abe, Alpine, B-I-N-G-O, Bernie, Bobby Boucher, Cancun, Cowboy, Cupid, Fanny Pack, Full House, Gillette, Katniss, Lipstick, Mad Dog, Martini, Maybelline, McNugget, Mookie, Nemo, Pikachu, Steamboat, U.T.I, Vasoline, Wiggly

Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar. Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast. Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q

FNGs: none today

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins

The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse

Mary: no time today

Announcements: Monthly Challenge #3 begins Monday; #monthlychallenge on slack for more details

T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag

Prayer: the safety of all the students, teachers, state workers going back to school on Monday. Also the safety of everyone state-wide as COVID restrictions begin to ease up.

Not sure this was a great idea.

March 1, 2021/in Downtown Train /QIC: Coal Ash
PAX: Cancun, Coal Ash, Full House, POTS, Quiver, U.T.I, Warbucks

7 Pax @ Downtown Train for a 100 burpee, full body beat down. Nice surprise when I got out of my car to see my neighbor…Cancun. Glad you found F3 and keep up the strong work. Also nice to see Warbucks back at it. Plus a rare visit to DT by Full House and UTI.

FNGs:

Warm Up: Slaughter starter (30 burpees)

The Workout: Grabbed some rocks and headed to library parking lot.

Round 1: Curls for the girls, shoulder press, tri cep extensions (3 sets X 15, 20, 25 each in cadence)

10 burpees

Round 2: Chest press, skull crushers (3 sets each X 10, 15, 20 IC)

10 Burpees

Round 3: Squats, lunges (3 sets each X 15, 20, 25 IC)

10 Burpees

50 LBCs in Cadence

10 Burpees

Round 4: Curls for the girls, shoulder press, tricep extensions (2 sets each X 10, 15 IC)

10 burpees

Round 5: Chest press, skull crushers (2 sets each X 10, 15 IC)

10 Burpees

Round 6: Squats, lunges (2 sets each X 15, 20 IC)

Returned rocks

Mary: 10 burpees

Announcements: Quiver 50th coming up. Going to have Respect Month @ DT. Details to ce soon.
T-Claps (Recognition): All Pax for the hard work this morning. That was a tough workout.

Prayer: 1 minute of silence