FNGs: none
Warm Up: GM’s, DP’s
The Workout: Mosey down crossway, holly springs and back to Ting. Bunnies all over, must have been gettin’ busy during Covid. Great work by the group today!
Announcements: Abe setting up Juneteenth run on Sunday for AGS
Prayer: Rut’s dad recovering from kidney surgery, Axe’s dad having knee surgery
AO: Nutcracker (South Wake)
Workout Date: 06/15/21
Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Since we had two pre-runners rolling in, start with exercises instead of a mosey
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC
Downward Dog with calf isolations
World’s Greatest Stretch
Main Event
1) Mosey to the side parking lot for Number of the Beast.6 rounds. 6 stations. 6 reps. 1 exercise per round. Exercises were: Sumo Squats, American Hammers, Merkins, Jump Squats, LBCs, Burpees
2) Partner up and grab a rock for partner running/AMRAP rock work. Curls, Overhead Press, Bus Driver, Triceps Extensions, Bent Over Rows, Shoulder Taps, Grounder Pounders.
3) Mosey back to start and shuffle to the grass for Jack Webbs. 10 counts after rounds 7, 8, and 9.
Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC
COT:
9 PAX
Announcements:
F3 Raleigh Day of Service 6/19 starting at Vatican City 0700
Warbucks gathering newborn supplies
Prayers for the Martin family, prayers unspoken.
YHC took us out.
Naked Moleskin:
I showed up early to prerun, hoping to get back where I was running-wise and weight-wise back in March. Maybe that was a bad idea, NotB was rough.
Mumble chatter was a little more mellow this week, no wife swapping jokes(?) this time. It was good to recognize some guys from last week.
This was my sixty-second #F3Q21 #2021Challenge Q (sixty-fourth overall). Next Q is Thursday at Hot for Teacher in Carpex.
-Pigpen
QIC: Pigpen
PAX: Mad Dog 2020, Roger Roger, Blue Hen, Flannigan, Hurts A Little, Da Business, 3rd Cousin, Moby, Pigpen
Workout Date: 06/15/21
FNGs: nope
Warm Up:
Mosey around tennis courts with stops for SSH, Windmill, Sir Fazio arm circles, squats, merkins, etc
The Workout:
Thing 1: 4 corners on tennis courts
Round 1: Exercises at each corner
Round 2: Stack up exercises at each corner
Exercises
5 Absolutions
10 Turkish get ups
15 pistol squats
20 American hammers
Thing 2: Rock Toss
Toss rock and bear crawl to rock and do 1 merkin. Continue until you get to the street. Cusack rock back to rock pile and circle up on courts for Mary.
Mary:
Plank hold-o-rama with some mission and core principle education and a few other core exercises.
Announcements:
See social media, fritter next week
T-Claps (Recognition):
Strong work by all and for putting up with absolutions and turkish get-ups
Prayer:
Injured PAX, YHC, unspoken
YHC took us out
FNGs: Nope
Warm Up:
Mosey to dumpster area for: GM, SSH, Imperial Walkers, Sir Fazio arm circles, merkins
The Workout:
Mosey to goodwill parking lot circuit
PAX chose an exercise (1 jump rope, 2 sets of rocks, and rest were bodyweight) for their spot and did that while runner goes to light pole for 10 monkey humpers and PAX rotated through all stations. Round 2 PAX chose new exercises and did pickle pounders by light pole.
Mosey to dumpsters
1 PAX held peoples chair while holding partner’s legs. Partner did 2 derkins and switch. Then all PAX held peoples chair for a 10 count by everyone. Repeated 2nd time with 20 count peoples chair for a nice burn.
There was some mumblechatter about partner irkins, but not on my watch.
mosey across the street for suicides. Stops were end of 6 islands on teeter side of lot – at stop alternate between 10 count of LBCs and LSF.
Mary:
Boat canoes, american hammers, 6 inch hold
Announcements:
Picnic, UNC donations
T-Claps (Recognition):
Woody for his strong F3 start. Almost a month now of nearly posting everyday.
Prayer:
Hasselhoff’s mom, injured PAX
Bondo took us out.
YHC had been wanting to get out the big boy toys for some bulking up. The Prison Yard is notorious for coupons and tabata style work. We had tires, ropes, an ab wheel, Pain sticks, 15lbs DB – 65lbs DB, 125lbs on the straight bar, 40lbs Tractor weights, a fire hose and battle rope. Time to get to work.
FNGs: None
Warm Up: I/C SSH 20, I/C 10 Good mornings, Daisy Pickers, Frankenstien’s SFAC forward/reverse.
The Workout: Thang 1> Instructed PAX’s to get into groups of 3 and we talked about each of the stations. The 3 man teams rotated inside of each station performing a super set per muscle group. Each exercise was 50 sec with 7 sec rest/rotate. After each superset was complete PAX rotated to next station. Superset 1 ABS (Toes touch each plate on the straight bar with 125lbs while holding a bench press/AB wheel/ Double overhand smash with battle rope.) Superset 2 Shoulders (Two PAX standing press the tire while 3rd man does Bobby Hurley’s, Rotate through every 50 sec…There was some swearing on this one) Superset 3 Biceps ( Railroad iron curl/Hammer Curls 40lbs/15 lbs alternating curls…FED EX gets credit for naming the BB on this station) Superset 4 LAT/Delts (Front raise with fire hose/ Heavy bag or tire flip/Pain Stick press….DEADBOLT wanted to know if there was a rest station built in) Superset 5 Shoulders/Traps (Tractor weight shrugs/Upright Rut Rows/ 30lbs or 65lbs Lawnmowers) Thang 2 > Stack’em Curls for the girls with Plank hold. 40lbs, 60 lbs, 35lbs, Railroad iron, 25lbs, 15lbs. Start with two reps and work your way up to 12 reps finishing with the 15lbs. As the PAX move through the stackems the other plank hold while waiting their turn and when you finish move to plank hold. Release when last PAX gets to end of group….DOUBLE D was sleeveless Fuquay-Varina style and was ready for the gun show after this.
Mary: OYO 10 reps. Big Boys, Butterflys, Two handed heal touch, Leg climb, Freddy Mercury on Q’s count. Cobra to Downward dog stretches.
Announcements: Carpex swap. Quiver signed up and willing to Co-Q.
T-Claps (Recognition): Sprinkler for running EC with an EH from POTs.
Prayer: Banana Seat with unspoken. YHC took us out.
Day 2 of the Fritter Challenge and YHC had your Q. 10 guys started Day 1 yesterday and the same 10 guys showed up for EC. @Pikachu, @187 and @Skidmark took off a little early to get in 3. @Breach, @Dumbo, @Cupid, @Pablo, @Dawgpound, @Emeril, and a late arriving @Lipstick got in our 2 miles. @Redenbacher and @Full House joined the 2 mile group and @Beer Pressure showed up for the Main Event. YHC was wondering why @Full House missed Paradise City yesterday and found out that Pickle Tickle won out hence his Fartsack.
FNGs: None
Warm Up: Jog around the track with stops for SSH, Good Mornings, Booty Bops, Foot Trace. YHC explained the concept of the workout before we started but in hindsight probably could have run through a couple of rounds before he sent everyone off in their pairs. Some mass confusion at the start but everyone eventually got on board.
The Workout😐
Partner up (Same or close size KB’s). One side has KB’s the other has Maces. Both Partners perform KB Exercise. One partner then jogs to midpoint of the track while the other partner carries both KB’s. At center track is a list of Core exercises. Partner 1 performs the Core exercise until Partner 2 shows up. Partner 1 then takes the Bells while Partner 2 performs the core exercise. Stops once Partner 1 gets to the Maces. Partner 2 then jogs to the Maces and they perform the Mace exercise together.D o same KB carry back to mid- track and get back to the KB exercises. Keep repeating until done.
Kettle Bell Exercises:
Round 1: x20 KB Swings
Round 2: x10 each arm Snatches
Round 3: x10 each arm KB Row
Round 4: x10 KB Halos
Round 5: x10 each leg KB Single Leg Deadlift.
Round 6: x10 Goblet Squat
Round 7: x10 each arm KB Press
Round 8: x10 WWII with KB
Round 9: x20 KB Bridge Press
Round 10: x10 each leg Side Lunge (edited)
Core Exercises:
Round 1: American Hammer
Round 2: LBC’s
Round 3: Low Slow Flutter
Round 4: Pickle Pounders
Round 5: Low Slow Flutter
Round 6: Freddie Mercury
Round 7: Boat Canoes
Round 8: Homer to Marge
Round 9: Burpee
Round 10: Box Cutter
Steel Mace Exercises:
Round 1: x10 Switch Squats
Round 2: x10 Seated Overhead Press
Round 3: x10 each side Hinge Row
Round 4: x10 360
Round 5: x10 on Back Press
Round 6: x20 Ballistic Curl
Round 7: x20 Tricep Extensions (standing or laying down)
Round 8: x10 Cookie Pouches
Round 9: x5 each arm High Plank Row
Round 10: x5 each leg Side Lunge
Mary: No time
Announcements: F3 Picnic, Warbucks donations due, Megs Smile coming
T-Claps (Recognition): Nope
Prayer: Warbucks, Kevin, Heidi – Breach took us out.
Today marked the first workout of the week for the Foundation. There are over 30 members in the Foundation but only 10 showed up for the new and expanded Fritter Challenge. That pre-blast must have scared them all away.
EC: 187, Pikachu, Skidmark, Lipstick, Breach, Cupid, Dawgpound, Emeril, Pablo & Dumbo
FNGs: none
Warm Up: Lap around Ting with stops for Good Mornings, HB/IW, Windmill, Fazio Arm Circles.
The Workout:5 stations were established: bottom of the ramp (5 burpees), top of the ramp (10 LBC IC), dumpsters (10 merkins), tennis courts (10 squats), basketball courts (10 monkey humpers). Start at the bottom of the ramp with burpees, Indian run to the top of the ramp 10 merkins and then back to the bottom for 5 burpees. The next round you run to the second spot and stop at the first on the way back. You always run the farthest and then hit all the stations on the way back.
We made it at least 5 rounds. I had 3.6 miles when we finished. Good work everyone!!!
Mary: Homer to marge, Low slow flutter, big boy sit ups, homer to marge (again), 5 burpees
Announcements: picnic, come to Captain Caveman tomorrow for the second stop of the most epic week in S. Wake.
T-Claps (Recognition): Fritter participants
Prayer: Heidi, Kevin, Officer Leech
Welcome Sunshine and Gutter Helmet who EH’d him.
FNGs: Welcome Sunshine, aka Luke Combs, real name Tyler.
Warm Up: Paired with Red October. Gave the disclaimer. I/C SSH 20 regular time 10 in double time, I/C Good mornings, Frankenstien’s, Daisy Pickers, SFAC and 10 Merkins.
The Workout: Mosey to Tennis Courts. Everything done in tennis court. Mini Bear crawl suicides (end of court to net) start at net 10 LBC, Bear Crawl to end of court back to mid court and stack 10 LBC, 10 WWII, Bear Crawl to net then back to end line and stack 10 LBC, 10 WWII, 10 two hand heel touch, Bear Crawl to fence into BTTW. Hold position for the six and then an I/C to 15. BTTW slide shuffle to next court over to same position on previous court. Reverse the stack pattern with Bear Crawls back to the net. Swinging Gate to fence and did Guantanamos to the other side tennis court’s fence. Repeat Bear Crawls bears, BTTW, BTTW slide and Crawl bears. this time at the lines it was Bird dogs 10 oyo, 10 6in hold, Absolutions (had to cut short due to time)
Mary: Hold your breath burpee ladder. 1 breath 1 burpee, 1 breath 2 burpees, ladder up on one breath to 6 burpees. (Not sure anyone made it, but 4-5 is where PAX landed. (all I/C 10-15) Butterfly crunches, Meat Gazers wide leg and cross leg, Scissors
Announcements: Norm going away party, Carpex swap, Fritter
T-Claps (Recognition): LED for Sleep in Heavenly Peace build a bed. Gutter Helmet for making the trip for NE Wake and getting Sunshine out. Gutter helmet was our 6 and he got his name for working with a roofing company.
Prayer: Unspoken but noted that we as men need to share our issues with someone. Either in the group or find a person to talk to.
Warm Up: We gathered with Mutiny PAX for a Fram led warmup
The Workout:
For PAX joined for the following
Mary: We gathered with Mutiny PAX
FNGs: none
Warm Up: jumped right in
The Workout: YHC hasn’t been out to Hilltop Needmore in a while, so when Sprinkler put out the call for a Q I was more than happy to jump on it. 4 PAX set out and kept a good pace. Good weather, good mumblechatter.
Mary: nada
Announcements: F3 Picnic / June 26th / 11am / Harris Lake
T-Claps (Recognition): Scrapple for not letting a bad knee keep him down.
Prayer: Scrapple and his family for recovery from various injuries.
