Lactating Threshhold

/in /QIC:

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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PAX: , , , , , , , ,

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

/in /QIC:

 

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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PAX: , , , ,

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.

/in /QIC:
PAX: ,

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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PAX: , , , , , , , , ,

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

Its All In The Cards

/in /QIC:

PAX:  Shredder, Norm, Cyclops, Beerpressure, Kittylitter, Martini

FNGs:  Not Today

Warm Up: SSH, Good Morning, Arm Cirlcles, Imperal Walkers, Hillbillies, Daisy Pickers, Windmills, Frankensteins

The Workout: Deck of Death

Hearts = Plank Jacks

Diamonds = Merkins

Spades = Saquats

Clubs = LBC’s

Aces = 5 Burpees

Jokers = 5 of each exercise above

Value of the card pulled was the number of reps

Followed the card game with Striking and Wedging tought by Shredder

Mary:  Stretching

Announcements:  Pickinc Tomorrow

Prayer: Missing trips (Shredder & Norm), recent death of a local teenager, a family dealing with cancer that we met after Tequila Sunrise last week, Kittylitters family get together on the 4th

14 PAX and 8 Respect at Kung POW!

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Q #4 this week. I had a lot of support from repeat PAX and I appreciate that. I actually pulled this off site work out from Deadbolt from about a year ago.

FNG: Nope

Workout: We left the PVA and headed to towards Harris Teeter. We stopped every so often and did a number of warm ups along the route. We moseyed to the left of Town Hall Burger and we did a triangle workout.

At bottom of hill 10 IC monkey humpers-top of hill 5 burpees-behind shopping center 10 IC Merkins. Rinsed and Repeated 4 times. Ended up with 20 IC shoulder taps.

Thanks to Salty Pots we Indian Run 4 corners of parking lot split up into 2 groups performing random exercises all the way around for 2 times.

Started to head back and at every light pole we stopped and did a IC 10 count various exercises. Apparently I was not clear enough for every light pole, so I made it clear and we stopped at pole and did an exercise. This light pole workout was compliments of Dauber who made us do this at Kenny’s Grave in the rain.

Mary: Circled up for various exercises and stretching.

Announcements: Picnic tomorrow 11:00 am.

T-Claps: Woody who has been killing it! Gillette for coming out with injury. Pots for the support and EC all week running! Way to Be!!

Prayers: All those still missing in the collapse of the building in Florida. Injured PAX!

 

I appreciate the opportunity to Lead!!  #Roll Bengals!!!

Fuquay-Varina High School - Wikipedia

A log, kettle bell, rucksack, tire, and another log walk into a bar….

/in , /QIC:
PAX: , , , , , , ,

PAX: Woody, Dusty, John Deer, Pikachu, Kubota, Orca, RAMS, Cancun.

FNGs: None

Warm Up: RAM saved my butt by taking PAX through some life saving warm-ups before I arrived.
The Workout: A workout so terrifying that Chuck Norris checks for it under his bed every night.

Set up the toys in a row with a pax at each. Log #2 was pulled for a Hobbits Tale (there and back again) as a timer. When Log #2 left the station the pax started working. When the log got back the pax would stop and shift to the left to the next toy or plank, mountain climber, or murcan. I stole this idea from Pikachu when he did it at Possum Trot because theft is the greatest form of flattery.

Round 1 and 2:
Tire- toe taps
KB- swings
Ruck- Deadlift
Log 1- shoulder presses shifting from each shoulder.
Log 2- pull down and back

PAX without a toy held plank for round 1 and mountain climbers for round 2.

Round 3, 4.
Tire- John Cusack
KB- Romanian Deadlift
Ruck- Ground Pounder
Log 1- side to side hops over log
Log 2- log flips. Down and back.

PAX without a toy did Murcan’s. Added in Imperial walkers and LBCs before PAX started the next exercise.

Mary: Mary was quite contrary because we did LBC’s during the workout.
Announcements: SW Picnic on the 26th. Q-Swap with CarPex.
T-Claps (Recognition): John Deer for really trying to follow instructions and Pikachu for really trying to lift a spare tire over his head. Joking aside it was great to work hard with all these men and an honor to lead.
Prayer: Various injuries with different with PAX.

We did a lot

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PAX: , , , , , , , , , , , , , , ,

FNGs: Welcome FNG Paycheck (Gavin)

Warm Up:
Mosey by soccer fields to half pipe for SSH, merkins, sir fazio arm circles, seal claps, OH claps.

The Workout:
1. 7’s on the half pipe
Squats on 1 side, lunges on the other, 1 merkin on sidewalk each time.

Mosey to parking lot by playground

2. Partner merkins
Partners ran opposite directions. 1st meeting 5x brokeback derkins, 2nd meeting 5x pattycake merkins. 4 rounds were completed.

3. Step-ups/knee tucks
Partner 1 did 10 step ups while Partner 2 did knee tucks (hanging or on swings). 3 rounds were completed.

Mosey to soccer fields

4. Indian bear crawl across soccer field
PAX lined up head to feet and held plank position in 1 line. PAX in back bear crawled to front until we made it across the field.

5. Evolution of man (crawl, walk, run)
Inch worm to 1st blue line, crab walk to center field. 21x LSF, 21x pickle pounders. Sprint the remaining half field.

Mary:
Alphabet Abs and popcorn exercise: homer 2 marge, heels to heaven, LBCs,

Announcements: See social media, Bondo’s retirement Q next week

T-Claps (Recognition):
Fram for rocking the 30lb vest all week, including EC.
PAX for their donations to UNC last week.

Prayer:
Fram’s co-worker Tim, Swisher Sweet’s family member
YHC took us out.