Downtown Train Arrived Before the Cold Spell

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

FNGs: None

Warm Up:  Bleeder, Stickers and YHC for EC.  Then SSH, frankensteins, good mornings, Sir Fazios…probably some more 

The Workout:  Mosey to the hill by the dumpster for 7s of Star Jumps and Squat Jumps. 

Return to the starting point parking lot for standard merkins.  Mosey to the library for Carolina Dry Docks on the sidewalk curb.  Mosey to the other hill to the left of the parking garage for standard dips.

Repeato, repeato, repeato, but with some variations along the way:  Wide grip and Diamond Merkins, dips with alternating legs raised – threw in two sets of People’s Chair on the library wall, and at least one round of Bear Crawls at the library entrance. 

That’s about it.  Simple but effective mostly upper body workout.  

Mary: Usual stuff, I dunno.

Announcements: T-Claps (Recognition): Prayer:

All Dora, no Boots

/in /QIC:

It was chilly out this morning, I don’t know if you noticed.  Frost on the cars and everything.  Time to break out the long pants and hoodies.  Maybe even two pairs of gloves.  YHC jumped on the Q late in the day yesterday and didn’t have a lot of time to plan anything so I figured falling back on a favorite like Dora could be easy as it can fit any number of people that show up.

FNGs:

Not today

Warm Up:

SSH x20

Good morning x10 IC

Windmill x10 IC

Daisy Pikers x10 IC

Imperial Walkers x10 IC

Hillbillies x10IC

The Workout:

The plan was for a good ol’ fashion Dora.  100 merkins, 200 LBCs, and 300 squats.  Partner one would work on that while partner two ran a lap around the tennis courts.  That was all well and good except that, today, partner one was also partner two.  In order to not kill myself the plan was to do sets of 10 merkins, 20 LBCs, and 30 squats and do 10 sets.  I was going to run a lap in between each as well so it would have went 10 merkins, lap, 20 LBC, lap, 30 squats, lap, etc.

However, on lap two my brain did the quick math and realized that meant I’d be doing 30 laps around the park and, while I may not be Slide Rule, I was pretty sure I wouldn’t have the time for that.  So I decided to do a full set of each and then take a lap.  So it because 10 merkins, 20 LBCs, 30 squats, and then a lap.  This worked and was actually pretty well timed as I finished squat # 300 at the 44:55 mark.  Couldn’t have timed it better if I tried.

Mary:

Ain’t nobody got time for that.

Announcements:

It’s cold

Prayer:

Unspoken

 

010000

The Most Uncomfortable Thing

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

YHC pre-blasted a potential FNG at Mutiny this morning which brought a good crowd.  Unfortunately our FNG was a no-show but we had a good time regardless.  I was happy to see so many happy faces this morning.

FNGs:

We were supposed to have one but, alas, none showed.

Warm Up:

Lap around the soccer field and then circle up by the tennis courts:

Good morning x10 IC

SSH x20 IC

Daisy Pickers x10 IC

Windmill x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Penalty burpees for Warbucks being late x5

The Workout:

We moseyed down the parking lot and stopped at the first island.  From there we started YHC’s favorite go-to, the Crab Boil

Crab walk two parking spaces

Crab cakes x10 IC

Crab walk two parking spaces

Crab humpers  x10 IC

Crab walk two parking spaces

Crab jacks x10 IC

Once we were done with that we took a break to do some Jack Webbs.  For those who forget, it’s a 1:4 ratio of merkins and air presses.  We went up to 10:40

We crab boiled back up the parking lot and then did Spud Webbs, which are like the previous workout but this time with lunges and squats. (It was A LOT of squats)

Once done with that we went to the rock pile and grabbed a rock and moved up to the pavilion:

Curls for the girls x16 IC and move two rocks to the left

Triceps extensions x16 IC and move three rocks to the left

Chest press x16 IC and move two rocks to the left

Trunk rotations x16 IC and move two rocks to the left, back to our original rocks

Ground pounders x16 IC and then return your rock

One last exercise, we paired up and did roman sit-ups on the picnic table.  This is where you hang off the front of the table, face first, while someone holds your legs to keep you from falling on your face.  Then you do a reverse sit up using your lower back muscles to pull you up.  Each PAX did 10 OYO and, afterwards, one described it as “the most uncomfortable thing I’ve ever done in F3”

Mary:

At the tennis courts we circled up for:

LBC x10

Reverse LBC x10

Knees to the left side LBC x10

Knees to the right side LBC x10

Homer to Marge x10

Sleeping Hillbillies x10 each side

Freddy Mercury x10

Announcements:

Long Ass Run this coming weekend on the ATT.  Keep an eye on Slack for updates regarding the route

Hollyfest coming up and still needing volunteers to help with the booth.  See Slack and/or reach out to Dauber for more information

Prayer:

Unspoken

 

An honor to lead as many men as showed up this morning.  I love leading a large crowd.  More pain to share.

010000

Sheepdog 10/14/22

/in /QIC:
PAX: , ,

FNGs: James perez, 34; Papa Smurf (had a Carolina shirt on, 5 kids, wasn’t ready for the last one) 

Warm Up: side straddle hop, sir Fazio arm circles f&b forward claps and overhead claps, Hillbillies, imperial walkers, and Frankensteins. 

The Workout: mozzied to the new parking lot at the middle school. Stopped for some toe taps along the way then off to 4 corners of fun. Corner 1 was 1 Mercin, ran to corner 2 with 1 squat, off to corner 3 with 1 LBC, and then corner 4 with a star jump. Round 2 was 2 sets of each. Increased the set by 1 for 10 rounds. 

Mary: LSF and some lower back stretching to offset the 55 star jumps  

Announcements: lots of people running! Holly Fest tent and volunteering  

Prayer: several prayers for family, Grace who was in a severe car accident, mental health. 

wet n wild @ Disney

/in /QIC:
PAX: , ,

Warm Up: Hilly Billys | Imperial Walkers | Sir Fazio Arm Rotations | Mtn climbers
The Workout: 3 PAX got wet n wild @ Disney

  • hill circuits with monkey humpers | star jumps | burpee ‘s
  • preachers chair | mountain climbers climbers | coupon‘s came to play

Mary: Pickle Pounders, low slow flutter, crunches
Announcements:N/A
T-Claps (Recognition): N/A
Prayer: Safe travels for U.T.I and his wife. Holly Springs Fest is coming up.

 

Breach is losing his balls…..

/in /QIC:
PAX: , ,

Warm Up: Arm circles, cotton pickers, SSH
The Workout: Mosey to Stintson. Using ‘Siri’ Pick a number between 1 & 5 – Double Merkin Burpee at each lamp post with mosey in between   – 10 posts. Head down Grigsby – Siri random number between 8-10, Half Crunch reach, followed by elbow to knees crunch, approx 10 posts. Saw lots of SoftBalls lying in the street followed shortly by Breach shouting profanities. Siri number between 8-12, plank jacks, followed by plank. About 5 lamps. Stopped at the handrails for 10 pull ups. Stopped at Womble intersection for 10 chill cut to regular plank get ups. rock pile: 11 x Half Crunch pushing rock to the stars, 11 half American Hammer on the left and rock to stars, followed with 11 right side. 11 right hand to left foot and reverse.
Mary:Mosey to shelter- Siri random number 9. Balls, chair over head claps repeat. LSF, Scissors, Diamonds.

Announcements: ping pong Pikachu Saturday from 1700hrs. Apologies from Deere for AO being left open whilst I travel…. Please step up.
T-Claps (Recognition):
 2ndF Tapline.

Running in the Rain at KG

/in /QIC:
PAX: , , , ,

FNGs: YES!  Welcome Stephen Rotich, a.k.a. “Ham”. He works for the highway patrol and is in charge of all of the radios.  Originally from Kenya, moved to FV 5 yrs by way of NY; married to an Army National Guardsman; two children.  Thank you Warbucks for giving Ham the mission of F3 and helping me with disclaimers.
Warm Up:  SSH, IW, Frankensteins
The Workout:  Ran to and from Fleming Loop.  Stopping along the way for merkins, dips, daisy pickers, squats, lunges.  Ran to the FL shelter and did BTTW, people’s chair, hillbilly, imperial walkers, monkey humpers.
Mary:  sprinted to KG shelter just in time when the skies really open up with a downpour.  Stretching OYO
Announcements:  Sign up for Hollyfest
T-Claps (Recognition):  All pax who ran in the rain this morning and Gamecock for picking up the six.  Nice job getting in 2.6 miles today men.
Prayer:  adoption delays and costs, marriages, UNSPOKEN, new old boss.

YHC took us out.  Honored to lead.  -Dauber

 

 

Groundin and Poundin

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

FNGs: None 

6 HIMs posted to GP on a cool dry morning for boulders and shoulders.  YHC brought the music box and discs but the disc golf tournament prevented us from any play.  

Warm Up:  10x3cts of: Good Mornings, Daisy Pickers, 20x3ct SSH, Willie Maze Hays, Sir Fazio Arm Circles (both directions)

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. 

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

1 min Plank, 2 sets each of 10x3ct Rock Spanks, Rock Press and Skull Crushers, 1 set of 10x3ct of each: Windshield Wipers, Rockies

Hit the wall: 2 set of Preachers Chairs and BTW (slow 10 ct down the line for each).

Mosey to the playground 

2 sets of 10x3ct Step Ups, Erkins and Dips (some did extra credit and were placed in timeout)

1 set of each 10x3ct Low Slow Flutter, Box Cutters, Freddie Mercuries, Heal Taps, WWIs, 20 Squats and 20 Lunges.

COT: Stretching: Windmills, Calf stretch, Pigeon Pose, Downward dog, Cat Cows,

Prayer Requests:   Prayers for Knowledge and application for DOA in his new job getting far more intense, for those in Florida dealing with loss of property or loved ones.

Announcements: HSHM late Nov

 

18 PAX in the Wind & Rain playing Ultimate @ Ting

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

FNGs: none – lots of new faces (AWESOME)
Warm Up:  SSH, Frankensteins, Sir Fazios
The Workout:  9 on 9. Not many catches 😂  lots of 🌬 and 🌧  The team without YHC (even after a trade) prevailed.  I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements:  None
T-Claps (Recognition):  All PAX for braving the elements post Ian
Prayer:  Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).

Honored to lead.  -Dauber

Foxtrot Uniform Ian – Crazy Ivan was Insane

/in /QIC:
PAX: , , ,

FNGs:none
Warm Up: Farmer carry kettlebells to amphitheater and then to shelter.  SSH, sir Fazios, OH claps, Seal claps, Frankensteins
The Workout:  15-14-13….1 KB swings with different 10 count/in cadence exercises using the KB.  Exercises included:  goblet squat, curls for girls, overhead press, midget love handles, upright rows, bus drivers, rut rows, lawnmowers, thrust, rack & push, ground pounders….up and over picnic tables (not a good idea); BTTW 10c, 15c, 20c; people’s chair too
Mary:  yoga and stretching
Announcements:  Storm preparation
T-Claps (Recognition):  Fram for EC in this horrible weather
Prayer:  FL…discussed and reflected on our week; how was it?  How can we improve?

Honored to lead.  -Dauber