The Ultimate Dodge Job

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FNGs: None
Warm Up: Mosey to the “PIT”
The Workout: Ultimate Frisbee with a Dodge Ball twist.  A nice 3 on 4 game of Ultimate was interrupted by the occasional Dodge Ball thrown by two injured Sad Clowns (LipSync and John Deere).  Don’t worry, we participated in the scoring and change of possession exercises.
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father (Walter) that is going into Hospice Care, Cancun’s second Dad (Buster) who is in the hospital and Kubota’s friend’s (John) wife who is in the hospital

Getting Back into the Woods

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FNGs: None
Warm Up: None
The Workout: A nice 10 mile ride through the woods including some of Kubota’s favorites…. The Steeplechase and the Tower Downhill
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father, Walter, that is going into Hospice Care

Got some!!

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FNGs:None.
Warm Up:6 Pax for Ec. Started with 21 SSH where all pax needed to stop on 21 after count stopped at 5.  Not Surprised, these HIMs were ready to go.  Continued with windmills, Dazio Arm circles, merkins, and squats.
The Workout: 7s of squats and absolutions Squats at bottom of hill absolutions at top.  Made way to school wall did 20-15-10 count Erkins, Derkins, and dips and then a second round  reverse exercises dips, Derkins , and Erkins.  Mosey to field and did stacking 4-corners 10-SSH, 20-BBSitups, 30-Bonnie Blair’s, 40-calf raises.
Mary:Finished off workout with protractors hello dollies, single leg v-ups, pickle pounders and some stretching
Announcements: picnic June 26th, bed build June 12th,
T-Claps (Recognition):16-bits wife for picking up the flag I left
Prayer:Norm and his process of going to deployment, Swisher Sweet house search, Finkle and all pax’s injury recoveries

Hot Humid Morning at the Yard!

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It was drizzling rain when I arrived at 5:10 am to unload all the toys.4 cars were in Parking Lot. All F3 guys getting in some EC. Glad the rain held off.

 

FNG: Nope

Warm Up: Ran a lap around the club house. Circled up for Good Mornings, Merkins, Fazio Arm Circles, seal claps, overhead claps, Hillbillies, Imperial Walkers all 15 IC.

Workout: We worked in Teams of 2. 2 runners were the timers for each station around the club house. Each person rotated after runners were back.

  • Runners-Timers
  • Bench Press w/ RR Iron/LBC’s
  • Curls/Shoulder Shrugs w/tractor weights
  • Tire Flip/Merkins
  • Bench Press Bar with partner up and over/ground pounders
  • Farmers Carry/Bear Crawl

Rotated through 4 times.

Mary: Circled up for Low-Slow-Flutter, Homer-to Marge, Plank Hold all IC

T-Claps: Fram head locked 2 neighbors to come that have not posted in a while.

Announcements: Bed build this Saturday, Holly Springs 5k

Prayers: Breach travel mercies the rest of the week, Friend of mine and DoubleD has cancer, Inspector Gadget rolled his ankle during EC. Hope he recovers quickly.

Honor to lead you Gents!

Ultimate Mutiny Pre-Summer Edition

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19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!

Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.

Tribute

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Missed a lot of Pikachu’s Birthday week so had to pay some tribute with the Q this week. Pre-blasted some of his favorites including wearing short shorts and shirts optional.

FNGs: None. Thankfully Pablo’s bailed so he joined us instead of heading to Ultimate
Warm Up: Slight mosey to the pitch so we could so the ultimate guys our Hillbillies in short shorts.
The Workout: Three or four man indian run with stops for SSH all the way until the greenway. Modified 11’s from the bridge to the top with Turkish get-ups at the bottom and burpees at the top. Turkish get-ups started with 2 and stayed on even numbers. Corresponding burpees were done to equal 11. Single line indian run back. When Q got the front 20 SSH in cadence. Added some standard merkins and squats toward the end.
Mary: Stretching
Announcements: 5k this week for Sergeant Leach, Warbucks collecting goods for pre-mature babies, F3 picnic (beer at your own risk, no kegs)
T-Claps (Recognition):
Prayer: Lipstick’s M.

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