New Disc Golf Course at Possum Trot

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FNGs: None
Warm Up: Mosey around outside of tennis courts. SSH, Frankenstein’s, Good mornings, Daisy Pickers, Imperial Walkers, Hillbillies, SFAC. (all I/C)
The Workout: Coupons needed: 1 tire, 2 25lbs weights and 1 frisbee.  1 PAX flipped the tire while remaining PAX did an I/C 25 count exercise. Once count complete a PAX of choice got 1 throw to get the frisbee as close to or in the tire as possible. Group of PAX moseyed and John Cusac’d with the weights to the tire.  We counted the number of regular stride steps from the frisbee to the tire and did burpees for the number counted (ex. 5 steps = 5 burpees). We repeated this sequence until all members did the rotation.  2nd time through we cut the I/C down to 15 and per two steps = 1 burpee.  Estimated total number of burpees done 100. SLT exercises were a variety.  Total number of holes in 1….ZERO. Most steps away from the tire….22.
Mary: LBC, Reverse LBC, Full LBC, Home of the March regular/single,
Announcements:
T-Claps (Recognition): Welcome from Charlotte (Chimay) visiting his parents in F-V./
Prayer: POT’s wife for procedure, Fumunga wife 36 weeks pregnant, unspoken.

Where’s Martini’s Cell Phone?

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FNGs: None
Warm Up: PAX circled up for some SSH, daisy pickers and IWs
The Workout: 2 routes available this morning, 4 miles and 5.5 miles.  17 set out on a short journey in search of some pre-marathon miles, taking it easy, or running with a ruck sack if you’re @Yogurt.  The 5 milers took old U-turn, with a trip up cemetery hill in anticipation of BRR in a few months.  The run wouldn’t have been complete without a search for Martini’s phone on the route, t-claps to @Skidmark for finding it in the grass and @Yogurt for going back for the six.
Announcements: Opportunity to help build bunk beds for Sleep in Heavenly Peace on Saturday 4/24 from 8-11.  See slack and/or LED for details.  F3 Foundation is supporting the initiative and events will take place in the Kohl’s parking lot in Fuquay.
Prayer: Good health and safety for all those running in Wilmington.

Circuits, Planks, and Muay Thai at Sheepdog

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Great group of Pax today for the workout. We had twins, Gumpalicious, Endo, and an “I accidentally clicked HC when trying to find out who HC’d.” Always a good time at Sheepdog!

FNGs:None

Warm Up: Pretty standard warmup with side straddle hops, fozzy arm circles forward/reverse/seal clap/overhead clap, good mornings, imperial walkers, and hillbillies.
The Workout: Mosey to under the shelter with the low wall sections for 10 merkins, irkens, dips, and derkins.

Mosey a lap around the parking lot and circle up for 10 AG front kicks, jumping lunges, and reverse kicks.

Mosey back to the first location for 9 of each. Take a lap around the parking lot for 9 of each, but substituted monkey humpers for jumping lunges moving forward.

Mosey back to the first location for 8 of each, but substituted planche merkins instead of derkins for just this round. Take a lap then 8 of each lower body exercise.

Mosey back to the first location for 7 of each, take a lap and 7 of each lower body exercise.

Mosey back to the first location for 20 merkins(Suprise!) and 15 dips. Some mumble chatter about a good lesson of never knowing what’s around the corner. Take a lap around the parking lot then 15 AG front kicks and 15 AG rear kicks.

Mary: Mosey back to the first location for Mary. 6 Rounds of Captain Thor’s followed by an embrace the suck plank hold (~5 minutes).

Turned it over to Shredder for 10 minutes of Muay Thai training with blocking, elbow strikes, then a block/strike/knee combo.

Announcements: Run coming up, Shredder looking for volunteers for the next Ted Talk (how has F3 changed your life), special workout tomorrow at Brier Creek.
T-Claps (Recognition): Everyone that made it out and pushed through this morning. It’s always great seeing you brothers!
Prayer: I took us out

False Alarm

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FNGs: None

PAX: @Fumunga, @Finkle, @Norm, @Snuggles

This was an emergency Q.  So I co-Q’d with @Fumunga as he had to leave to check on his M
Warm Up: Mosey, SSH, Daisy Pickers, Good Mornings, Imperial Walkers, maybe Hill Billies
The Workout: Mosey over to the rock pile John Cusaked over to the playground and we did 4 rounds of colt 45’s, overhead press, tricep extensions, rut rows, 10 pull ups, 10 irkens, and 10 dirkens.  By the time we got through this we John Cusaked back to the rock pile and wrapped up the morning.
Mary:  We did merry go round exercises so everyone could share in the ab exercises.
Announcements:
T-Claps (Recognition): T claps for @Fumunga going home quickly to check on prego M and coming back to workout in record time!
Prayer: @Finkle’s mom – fell and tore her rotator cuff, @Fumunga and his wife getting ready for new baby.

And this concludes Brony’s April participation

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FNGs: None

Warm Up:

  • SSH x 20 IC
  • IW x 10 IC
  • HB x 10 IC
  • GM x 15 IC
  • LBC x 15 IC
  • Merkin x 10

The Workout:

PAX moseyed to the tennis courts for a sequence of 4-Corners.

Rd 1:

  • 7 merkins
  • 7 merkins + 14 lunges
  • 7 merkins + 14 lunges + 21 shoulder taps
  • 7 merkins + 14 lunges + 28 squats

Intermission:

  • PAX in single file plank hold; indian run via bear crawl
    Across 2 tennis courts and back.

Rd 2 (in reverse)

  • 28 squats
  • 28 squats + 21 shoulder taps
  • 28 squats + 21 shoulder taps + 14 lunges
  • 28 squats + 21 shoulder taps + 14 lunges + 7 merkins

After the tennis court session; we moseyed to the clubhouse patio area for 3 rounds of

  • Derkins x 10
  • Irkins x 10
  • Dips x 10

Followed by a couple minutes of preachers chair. arms up, out, etc.

Mary:

  • American Hammers x 15 IC
  • Boat Canoe x 15 IC
  • 100’s (flappy arms; Q counted)
  • 5 burpees OYO

Announcements: None

Prayer:  Baby Weston’s continued fight.

Was that a duck?

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The Workout: 3 HIM set off this am for a short mosey pre-Wrightsville.  Not looking to do any overly taxing running and feeling relaxed.  Skidmark and Cupid felt the need to let a few farts fly.  Fortunately YHC didn’t catch a wiff.

A simple 4.5 mile route today, left out of the parking lot, down to Raleigh, around the soccer field at Womble and back to the school.

Mary: A little yoga and more gas from Skidmark who self admittedly ate his green vegetables the evening before.

Announcements: Shirt orders on up on Slack – respond before 4/12 to reserve your shirt
Prayers: All PAX training for various races

Batter Up!

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FNGs: None

PAX: @Finkle, @Fumunga, @K I T T Y L I T T R, @Gamecock
Warm Up: Mosey around the parking lot, in cadence SSH, Daisy Pickers, Good Mornings, toe touches (middle, left over right, right over left), quad stretches
The Workout:

Batter Up!  – It was a glorious morning for some time out on the ball field.  YHC had 16 wonderful exercises all lined up for business on cards in a hat.  Each batter would draw an exercise out of the hat for a single.  The PAX had to sprint the bases/crab walk/lunge walk/bear crawl while other PAX were at home plate doing the exercise.  Once all exercises were done we put the cards back in the hat and did a double with the batter now drawing 2 cards and doing the exercises.  Batter now had to go around the bases 2 times and PAX did one exercise per each lap around bases.  We were gonna do triples but ran out of time.  NUTS!
Mary: Something about Mary…we did round robin
Announcements:
T-Claps (Recognition):
Prayer: @Fumunga’s wife is getting close to having a baby in a few weeks.

Doing Time at Prison Yard

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FNGs:  None
Warm Up: Short mosey to side of clubhouse.  Good mornings, Daisy pickers, Frankenstein’s, SFAC, demonstration of Absolution exercise, mosey back to start.
The Workout:  Thang 1: Told the PAX the expectation was to focus on technique and full ROM (Range of Motion). All exercises would be on my count and if they needed a rest to stop or modify but don’t sacrifice form or ROM. At the top and bottom of every rep was a silent 3 count hold by YHC. Rd 1: Standard Merkin, Deep Squats, Single leg lunge and Big Boy situps.  Rd 2: Wide Merkin, Standard Squat, Toe Roll Lunge (hold lunge and do a calf raise with back leg) Freddy Mercury form focus. Rd 3: Diamond or Military Merkin (PAX choice) 80/20 Single leg squat, Alternate deep lunge, LBC.

Thang 2: Mosey under Hill-top to Y intersection at the base of hill.  PAX bear crawl to the top as a group and perform 3 Absolutions hold for the six and then mosey down and around path. Rinse and Repeat but add one more rep to absolutions each time.  (3 rounds performed)

Today’s message was don’t sacrifice form, technique or effort to just hit a number. Quality vs quantity was the name of the game.  Do what you can and don’t keep up with the Jones’s.

Mary: One set of full range LBC. LBC, reverse and full.
Announcements:  Bobby B. taking TBD Q, Fram has Q at Possum Trot on Wed.
T-Claps (Recognition): Mookie for getting after it the past two weeks. Pots for a 5 day post last week. DD and Fram got in EC. Shared stories about time.
Prayer: Pots wife for surgery, Bondo telling his boss he is retiring today, Sprinkler healing from ultimate frisbee and unspoken.  YHC took us out.

Ultimate Frisbee: 20 PAX Under the Lights at Ting

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FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

Not Plenty of Stretching

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I haven’t even been to Captain Caveman for about 6 weeks, so this would be a challenge for YHC to cook up a solid workout as a 1st time Caveman Q for the PAX this morning. Challenging yourself with something unfamiliar is a way we grow. Comfort provides for complacency most of the time. In F3…we seek to accelerate!

FNG’s: none
Warm Up: Bounce step followed by SSH x 20 IC. Sir Fazio’s IC x 10 (F/R), Foot Trace, Spinal Rotations, Neck stretch, Good Mornings.
The Workout: 50/10 Tabata 4 rounds with 7 exercises. Exercises were: Ballistic Curl, Grave Digger, Seated Shoulder Press, Plank Pull Throughs (Pikachu pulled it through right over his finger today leading to a bloody glove…ouch!), Rows, Warrior Squat, and Bow Draw.

We finished the main set with 3 minutes of Death March!
Mary: LBC’s x25 IC, Polish Hammers x 10 IC, Dying cockroach x 25 IC, Pickle Pounders x10 IC, WW2’s x 10. Finished with about 4 minutes of stretching.
Announcements: Yoga, stretching, rolling monthly challenge is on! Bed Build donations and effort on Slack. Volunteer opportunities at the Spring Classic.
T-Claps (Recognition):
Prayer: Spoken and unspoken…Lipstick took us out. Honor to lead men!