Legs, legs and more legs

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FNGs: none
Warm Up: Took a jog to one end of the parking lot. Then high knees, but kickers and karaoke to the other end.

SSH X20, Good Mornings X10, Wind Mills X10, Imperial Walkers X10, Hillbillies X10

The Workout: YHC was still recovering from the Murph on Monday, so upper body exercises were out. I settled on four corners.

  • Corner 1: mountain climbers.
  • Corner 2: tempo squats
  • Corner 3: step ups
  • Corner 4: lateral lunges

We started the four corners with 10 count, in cadence, each. Then 20 the second round, followed by 30, then back down to 20. Mosey on the long side, sprint on the short.

Crazy Ivan, who are back at Womble starting this week, were gracious enough to share the amphitheater with us on corner 3, and some pleasant mumblechatter was exchanged.

Next, we ducked into the picnic shelter for balls-to-the-wall oops, I mean people’s chair. 10 count down the line, X10 for a total of 70. Recover. Repeat two more times.

We had just enough time for two rounds of calf raises X10.

Mary: Ran out of time, so have a nice day.
Announcements: F3 South Wake picnic coming soon.
Prayer: Florence’s M’s job search, Hardy’s regionals

4yr Q at GP ran like clockwork

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FNGs: Yes! Welcome Sharknado

Warm Up: side straddle hops, arm circles forward and reverse, seal claps, overhead claps, arm stretches, good mornings.

The Workout: Mosey to the rock pile and grab a large rock. Circle up in the main parking lot to begin the 1st event.
My 4yr Q centers around time so we started with some clockwork using 4 different exercises. Started with 1 rep of each: curl for the girl, overhead press, ruh roh, and squat. Set down the rock, rotate, and do 2 of each. This continued through the 12 rounds of the clock for a total of 78 reps of each exercise.

Next up the calendar beatdown as follows, all with your original rock:

  • June 30 rock presses
  • July 31 homer to marge in cadence
  • August 31 rock merkins right arm
  • September 30 American hammers in cadence
  • October 31 rock merkins left arm
  • November 30 flutter kicks in cadence
  • December 31 rock spanks in cadence
  • January 31 ground pounders (stopped at 7 to do burpees for my birthday then picked back up at 8)
  • February 28 Rockys in cadence
  • March 31 ascending testicles  10,10,11
  • April 30 wall sit
  • May 31 pickle pounders in cadence

Mary: LBCs, Boat Canoes, and the introduction of Krispy Kreme’s (12 count move that targets your abs), then 20 Merkins as it was only called a decent Q. After the merkins it was deemed reasonable.

Announcements: Picnic, 2.0 workout at 9, Bed project next weekend

T-Claps (Recognition): My 4 year anniversary, Cyclops for bringing an FNG, and Sharknado for making it through his first post.

Prayer: We all took a knee and I took us out. Very thankful for what F3 has done in my life and in the lives of others, I’m definitely a better man for it.

Sheepdog-6/4/21

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FNGs: not today.
EC: Norm, Maybelline, Shredder
Warm Up: 1 lap around the parking lot, SSH, SFAC F&B, seal Claps & OH claps, chinooks & Moroccan night clubs, Frankensteins, IW, and Hill Billies.
The Workout: 6 stations. 1. First pax ran a loop around the parking lot and set the time for the rest. 2. Single arm clean and press, 25lb dumbbell. 3. Dips and Erkins. 4. Wing Chun strikes. 5. Single leg deadlifts. 6. Squat kicks. Pax rotated through twice. As the rain began we mossied to the parking lot where everyone participated in a little Build-a-Bear.  Pax started on one end of the parking line with 1 burpee, then bear crawled across the parking line to the other side; 2 burpees, etc to 10. 55 burpees total. Not going to lie. That was a suck fest!
Mary: Face in the rain for 100 LBCs in Cadence. 😖
Announcements: Triangle Tri tomorrow. Bed Build next weekend.
T-Claps (Recognition): Everyone beating the Fartsack despite the risk of heavy rain.
Prayer: Beerpressure’s wife’s new job as a councilor at HSHS. Cyclops’ niece passed away during a routing dentist appointment. 21y0. 😔

Birthday Q 7/10

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FNGs:

Still none!
Warm Up:

Grab bells and walk to amphitheater

Bounce while Jump by Van Halen plays – fitting huh?

Staggered Hinge, Sir Fazio forward/backward x10 IC
The Workout:

Tabata style. I said 50s on 10s off but the app got set to 60s/15s – c’est la vie.

Run through the following 8 exercises:

Snatch
Figure 8
Turkish get up
Absolution
Clean & jerk
Kettlebell swing
Balls to the wall
Midget love handles

Mary:

Low slow flutter, pickle pounders, LBCs x20 IC
Announcements:

Picnic sign up
T-Claps (Recognition):

Dawgpound and Emeril for completing the Pikachu 5-pack
Prayer:

Skidmark and family

Emeril’s friend with cancer

YHC took us out praying over the men in the circle

Birthday Q 6/10

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FNGs:

Nope – coming out to 90 minute Tiger Blood would be impressive though.
Warm Up:

SSH x20, Good Morning x10

3 man indian run down to Linksland

Staggered Hinge x10 Sir Fazio x10

3 man indian run to Salem Ridge

Daisy pickers x10 Prisoner Squat x10

3 man indian run to Bass Lake parking lot
The Workout:

Total route: https://www.strava.com/activities/5405396695

Introduce the standard – 15x merkins, 15x squats, 15x low slow flutter IC

3 man indian run up the greenway, at the new hill up to Pecan grove we did the standard at the top and 10x burpees at the bottom
Mary:

3 man indian run back to the school via Parks at Bass Lake, Blooming Meadows, Stinson, and Sunset Ridge. Stops along the way for LBCs, Dying Cockaroach, and Low Slow Flutters
Announcements:

Picnic signup

Grasshopper 5k for Sgt. Leach June 12th
T-Claps (Recognition):

Dawg and Emeril for continuing the Pikachu 5 pack
Prayer:

Skidmark and his family

Birthday Q 5/10

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FNGs:

Still nope
Warm Up:

SSH, spinal rotation, daisy pickers, staggered hinge , sir fazio forward/backward- all 10x IC
The Workout:

Mosey over to the middle parking lot

Grab a rock – bearly curling across the entire parking lot

10x IC curls for the girls, rurow, overhead press at end. Plus some bonus 5x burpees amidst the rock rotation.

Bearly curling back, repeato rock exercises plus burpees.

Mosey to the playground – 2x10x pull up sets with LBCs and low slow flutters after each x10 IC

Mosey to the amphitheater – 10x preachers chair and BTTW down the line

Mosey to the white fence for typewriters – 3x derkins, shuffle, 3x derkins, go up a wrung, 4x derkins, shuffle, 4x derkins, up a wrung 5x derkins, shuffle 5x derkins

Mosey to the tennis court – crab walk suicides
Mary:

Mary around the horn x10 IC
Announcements:

Upcoming 5ks, picnic at Harris Lake on June 26th

Prayer:

Skidmark and family

Birthday Q 4/10

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FNGs:

Nope
Warm Up:

Nope
The Workout:

Nice ride to bass lake and some adjoining neighborhoods. Route – https://connect.garmin.com/modern/activity/6889281378
Mary:

Nope
Announcements:

Stick around for Thunder
T-Claps (Recognition):

Kubota and Cancun for getting after it in the muddy conditions
Prayer:

YHC took us out

Birthday Q 3/10

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FNGs:

Still none for YHC this week.
Warm Up:

SSH, Daisy Pickers, Good Mornings, Sir Fazios – all 10x IC
The Workout:

Mosey to the middle parking lot.

Grab a rock that’s flat on one side.

Bearly curling bear crawl suicides – bearly curl (push the rock while bear crawling) down one parking spot line, 1x merkin, crawl bear back, 1x merkin, bear crawl to the rock and then bearly curl to the next line, 2x merkins, crawl bear back to start 2x merkins. We repeated this up to 5x and then left the rocks in the middle and moseyed out the other side of Womble down the greenway.

We went down the greenway to the street crossing and then did 11s – 10x star jumps at the top, 1x diamond merkins at the bottom of the hill at the cut through to Main Street Square.

With just enough time left we called it on the 11s and made our way back to the rocks we left in that parking lot. We repeated our bearly curling workout from earlier and then returned our rocks.
Mary:

YHC called the strategic jailbreak on the way back to the tennis courts and mary only had time for 31x LBCs
Announcements:

Officer Clarke of Holly Springs’ finest paid a visit to hand out some lights and give us an update on Seargent Leach. Grasshopper 5k for his benefit is June 12th – sign up!
Prayer:

Emeril’s friend with cancer. Bobby Boucher for a safe trip this weekend.

So much to do, but so little time

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FNGs:N/a today

3 Pax for Monthly Challenge EC and several for an EC run.

Warm Up:Side straddle hops, arm circles forward and reverse, seal clap, overhead claps, daisy pickers

The Workout: I started with a blast from the past, my first visit to this AO was the 1776 workout on July 4th 2018.
Mosey around the parking lot and head towards the shelter for 16 rounds of 31 seconds on, 9 seconds off Tabata work:

  • merkins
  • high knees
  • Scorpion dry docks (not enough pull up bars for everyone so I subbed this one out)
  • Plank jacks
  • Side straddle hops
  • Turkish get ups
  • Overhead claps
  • American hammers
  • Lunges
  • Step ups
  • Squats
  • Moroccan night clubs
  • Mountain climbers
  • LBCs
  • Dips
  • Plank shoulder taps

Bear crawl across the parking lot and 7 burpees to finish it off

Mosey to the legendary Abyss for some Dora style partner work

  • 100 Planche merkins (great for biceps)
  • 100 AG squat front kicks
  • 100 mountain climbers (L/R=1)
  • Pick up the 6 and a 10 count squat hold
  • 100 boat canoes
  • 100 crab cakes in cadence between all PAX

Mary: Mosey back to the parking lot for an Embrace the Suck hold (3 minutes). Finished with 25 low and VERY SLOW flutters.

Announcements: Several Pax doing the Triathlon Saturday and they are looking for volunteers, some 3rd F opportunities coming up, my 4yr F3 Anniversary is this Saturday and I’ve got the Q at GP.
T-Claps (Recognition): Everyone that came out this morning despite the threat of pouring rain, and especially those that did EC.
Prayer: We all took a knee and I took us out.

Did We Win or Lose Today?

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A muggy, wet morning out at the grave left no man dry upon completion of a workout led by YHC and a deck of cards.

FNG’s: no sir
Warm Up: A mosey lap around the various lots of Kenny’s Grave stopping for exercises, which were: SSH x40, Windmills x12, Seal Claps x12, Overhead Claps x12, Daisy Pickers x12, Mountain Climbers x40.
The Workout: We split into 2 teams of 4 pax each. Each team had to complete 100 burpees total. So one man would do some burpees while the others did Plank Jacks, SSH, and LBC’s. PAX would rotate until all burpees were complete. this was a great routine I borrowed from Yoda.

We then took another mosey lap and did some fast feet along the way. We then moved on to the deck of cards, which we got though about 45 of them. Hearts = Merkins, Diamonds = Diamond Merkins, Clubs = alternate lunges IC, Spades = Squats, Face Card Hearts = 5 burpees, Face Card Diamonds = 5 count BTTW per PAX, Face Card Spades = 10 squat jumps, Face Card Clubs = People’s Chair 10 count per PAX, Jokers = 10 Turkish Get-Ups.
Mary: WW1 x 30
Announcements: Bed Build and HSPD Benefit Race this Saturday.
T-Claps (Recognition): Scrapple out again…killing it this week. Fireball out for a 2nd day in a row!
Prayer: Scrapples daughter Claire and foot surgery. Unspoken. YHC took us out.