Teamwork at the Trot

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Warm-Up: A short jog around the park and followed by 22 reps of SSH, Windmills, Good mornings, Imperial Walkers/Hillbillies, and Frankensteins.

The Workout: Pax split into 2 teams for some friendly competition

Round 1- Cenepdede bear crawls- The first team to reach the line gets to recover on the jog and the losing team does burpees- Team 1 conceded for modifying (10 burpees for all)

Round 2- Tunnel Rat- teams form a tunnel and the last guys have to crawl through- Team 2 was victorious, recover on the jog while team 1 did burpees

Round 3- Duck walk snake runs- guys from back stays in duck walk position while the rest of the team squats and snakes thorough. Team 1 was the winner- Team 1 recovered on the jog, while team 2 did burpees.

Freeze Tag, one tagger chases all the remaining pax members, if you get tagged you have to stay in place and do SSH until someone untags you

Mary: 5 mins of ab burnout (LBC’s, Homer to Marge, Heel Taps, Box cutters and Plank backslaps)

Announcements: 1776 workout on the 4th Norm has the Q

Prayer: Frams co-worker Tim, 8-bit is flying here this afternoon-prayers for a safe flight.

HHH (Hot, Humid, Hilly)

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FNGs: Nope but welcome back cotter  – Goya

Warm Up: SSH and Frankensteins

The Workout:Ran Crossway picking up the 6 along the way.

Mary: N/A

Announcements: Some bike rides coming up.  Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.

There will be more bed delivery opportunities.  Sync with 16-Bit.

T-Claps (Recognition): To the bed delivery crew.

Prayers: Kevin and Heidi

Some local favorites

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Before today, I had never Q’d at Nutcracker, so my Q was inspired by some of the local favorites: bullfrogs, jack webbs, and the rock pile.

FNGs: Nope

Warm Up:
Warm up lap + good morning, SSH, sir fazio arm circles, moroccan night clubs

The Workout:
Traveling Jack Webbs. Mosey’d around school with stops for Jack Webbs 1:3 to 10:30, ending in side parking lot of the school

Partnered up for bullfrogs. Partner 1 bullfrog/wheelbarrow to first island, then switch to 2nd island.

Rock DORA: Partners together completed 100 ground pounders, 200 situps with rock, and 300 rut rows. 1 partner exercised while other partner took a lap around the lot, switching on the runner’s return.

Mosey back to flag for Mary.

Mary:
Bring Sally up. Legs up on up and 6 inch hold on down.

Announcements:
Golf Friday, see social media for others

T-Claps (Recognition):
Good work by all on a very muggy morning

Prayer:
Bob, Mary, Martin family, unspoken. YHC took us out.

Digger Triple 7’s at Prison Yard

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10 PAX showed up to Prison Yard on this muggy gloom morning. YHC was setting up TRX bands and saw the yellow stink box nearby which caused a 30 sec late start but we got the work done. No FNG’s, one HC no show and one HC puppy pooping bail.

Warm up lap with carioca

Warm up exercises
Good mornings
Windmills
Merkins
Frankensteins

3 groups
G1 – TRX Bands
G2 – run the ladders Burpees on the ends
G3 – core

Each group rotated stations after one exercise. 21 rotations completed on the final seconds.

Bands 7’s
– Atomic push up
– Face pull
– Chest fly
– Single leg squat
– Twist pull
– Low row
– Pike

Ladders
– Double feet
– Lateral down
– Jump in jack down
– In and out
– Icky shuffle
– Single foot hops
– Merkin walk

Core
– Lateral raises
– Boat canoes
– Double crunch (LBC then reverse LBC)
– WWI’s
– Box cutters
– V ups
– J Lo’s

Hard stop

We made it through all the exercises as the 45 mins expired. Nice work men! Glad we could try something a little different.

As always, it’s an honor to be a part of this group and lead a workout.

BS Out!

Lactating Threshhold

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FNGs: None
Warm Up: Incline push-up, lunges, runners stretch.
The Workout:

The only thing hotter and wetter than me were the Victoria’s Secret models looking at my Only Fans page. If sweat were a currency Jeff Bezos would be asking me for a loan.

Harry Potter and the 4 Corners of the Apocalypse.
All with 50+lb ruck.
20 Squats, 6-10 murcans.
20 curls, 20 tricep extensions, 30 second overhead hold.
Rinse and repeat for 45 minutes.
Ended at the pavillion with 100 dips on the tables with the ruck.

Mary: I did a sit-up at Paradise City earlier.
Announcements: None
T-Claps (Recognition): 2.0 for not fussing and enjoying his fan and cool rag.
Prayer: M job opportunity and that 2.0 sleeps.

Technique wins at Kung Pow 6/18/21

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Several days late on writing this BB, but YHC had rounded out my 2 year anniversary week at Kung Pow (Technically..May 29th.)

FNGs: None
Warm Up: Mosey to rock pile over in the church parking lot. SSH, SFAC, Good mornings, Frankenstein’s, Daisy Pickers.
The Workout: Thang 1: Each PAX got a rock that fit in both hands. We circled up in the grass and worked Merkins, Abs and Legs.  Most exercises performed on my command, some I/C and a few OYO. Merkins (STD, Wide, Staggered and Diamond) Abs (LBC,6 in hold, Butterfly’s, WWII) Legs (Squat, Lunge, Toe Roll lunge, Calf Raises) Thang 2: Turkish Get-ups with Rocks 10 each arm, Touch the sky abs, Reverse Brokeback Merkins (Guy holding plank does push-up with feet on back) Mosey back to parking lot for Mary

Mary: Hold plank for 6. Lay on back and start to relax body and mentally give thanks for all good in your life and all the positive things that you bring to the day.
Announcements:  See slack
T-Claps (Recognition): Sprinkler & Pots for rolling with me all week.  Heard from Fanny Pack on how he got into F3 and how he got his name.
Prayer: Unspoken

DON’T LET THE FART SACK GET YOU

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PAX: LED, BANANA SEAT, SPARKY, POTS, FRAM, FLORENCE/FLOJOE, DEUCE, ABACUS, SUNSHINE, FEDEX

FNG: NONE

EC: LED, POTS

Warm Up: Moysed to parking lot behind Club Woks where we partnered up and did AMRAP of called exercise while partner ran down the parking lot around the circle and then flip flop.

-SSH

-Sir Frazier Arm Circles

-Good Mornings

-Squat Hold

The Workout: Pax moseyed over to the rock pile where I told the men to grab a rock that they felt “comfortable with” Well I guess the felt “comfortable with” was not heard because half way through the workout some were wondering if we were going to do a rotation and when I said  “no” I’m guessing some pick a rock under that assumption. Anyway we meet at the picnic tables where we did AMRAP of called exercises for 60 secs of work 20 secs of rest with the rock followed by  AMRAP of called body weight exercises for 30 secs of work 10 secs of rest.

Round 1:

With the rock:
 –Curls for the girls
 –Tricep Ext
 –Shoulder Press
 –Wonder Bras

Body weight:
-SSH
-Body Builders(burpee w/plank jack add)
 –High Knees

Round 2:

With the rock:
-Merkins(one hand on rock, switched halfway through)
-Lunges(right leg)
-Lunges(left leg)
-Goblet Squats

 

Body weight:
-Mountain Climbers
-Plank Get Ups
-Carolina Dry Docks

Round 3:

With the rock:
-Squat w/Shoulder Press
-Lunge w/Curls for the girls(switched legs halfway through)

 

Body weight:
-Big Boy Sit Ups
-American Hammers
-LBC
-Toe Touches

 

 

Mary: Yoga Stretches

Announcements: 1776 workout on July 4th led by Norm

T-Claps (Recognition):Dog Pound for organizing F3 picnic, Hardy is headed to Vegas at the end of the month for warrior ninja competition, give him a follow on Instagram @the_f3_ninja

Prayer: Victims of the Florida building collapse, unspoken

HS City Tour with some coloring inside the lines

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FNGs: None

5 HIMs posted to DTT this morning;  A lot of hard work. YHC brought the music box.

WarmUp:

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

The Workout

Run around downtown

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

4 sets of 10×3 ct Rock Press, 2 sets of Rock Spanks (with and w/o consent), 2 sets of 10×3 ct Mountain Climbers, 1 set of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10×3 ct Rockies, 10×3 ct Homer to Marge w/rocks, 10x3ct American Hammers.

Run around downtown

Doin some lines:  Pax split up and do drills in the parking lot coloring inside the lines.  Run forward, side straddle to next line, run backwards, 5 Merkins side straddle to next line – rinse and repeat down the line.  Squat Hold till all PAX are finished.

COT: 1 set of: 10×3 ct Frankenstein’s, 20×3 ct SSH, 20×3 ct LBCs, 10×3 ct Freddie Mercuries, 10 sets of Boat Canoes, buttocks and Hamstring stretches

Announcements:  Q Swap end of July, Sleep in Heavenly Peace needs help with deliveries.

Prayer Requests:  Quiver’s daughter to develop good connections with friends and find a social grove, Walt’s family (Forcep’s 2nd Dad) passed away last week.

Having the right mindset.

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FNGs: None
Warm Up: Willie Mays Hays & good mornings.
The Workout: 2 mile EC for YHC & Yogurt. 5 mile Judd Loop Pkwy route. Yogurt was able to get in some extra miles on our route. I saw Bobby Doll at the stop light (DT Fuquay). 16bit & I thought about going the 3 mile route, but we both agreed to push forward. It’s all about having the right mindset. For Yogurt & 16bit it’s the BRR & YHC the HS Half. Tequila Sunrise is a solid route! I hope more Pax will switch it up & post here.
Mary: None
Announcements: See 3rdF on slack for the bed build info. Harris Lake today for the F3 cookout.
T-Claps (Recognition): Yogurt (RESPECT) for putting it out there for EC. 16bit for deciding to do the 5 mile route. Both men for picking up my six.
Prayer: 16bit’s mother-in-law’s breast cancer surgery.

Round and round and round

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FNGs:

Not today!
Warm Up:

Mosey down to the track

Daisy pickers, good mornings, mosey around the track, leg swings, A and B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace
Mary:

Yoga back at the flags
Announcements:

Picnic this weekend
T-Claps (Recognition):

Pax that posted – strong showing for some track work!
Prayer:

Pax battling injuries