6dcde21d-89be-41c0-99aa-85c261620e6f

A Year of Progress

/in /QIC:
PAX:

FNGs: None

Warm Up: Kept the count guessing to simulate my discomfort and confusion of my first F3 Workout

Good Mornings

Daisy Pickers

SFAC Fwd/Bkwd

Seal Claps

OH Claps

SSH 52 IC (one for every week)

The Workout:

Battle Rope Timer – 40 OH Slams
Run Station
WWIV
Tri’s for the guys
Ground pounders
Jump Rope (Heavy)
80lb chest press
35lb KB swing
40lb Lawnmower
25lb DB Curls 4 Girls
120lb Rutrow
60lb OH Press
Sandbag Burpees
55lb Halos between the legsGreat work today men, and I appreciate the support today and for the entire year!

Mary: Popcorn Style

Freddie Mercury 15 IC

LBC’s

WWI

Meat Gazers

Announcements:

Run the Quay on Saturday 6/1/24 – F3 tent 

H1N1 has the Q at Sheepdog doing Stretchy Abs

Dad’s workout revival push, Fram has the 6/15/24 for June @womble, pick it up on the Q.

T-Claps (Recognition):

T-Claps from Fram for the 1yr, staying committed and continuing to grind.  Also, reminding the group to find someone excelling in each one of the F3 lanes to help you improve.

Prayer: 

Unspoken, Stovepipe led us out.

Paradise with a UTI

Wet ‘n Wild (Turkey) at Paradise City

/in /QIC:
PAX: , ,

FNGs: I think they were scared of the thunderstorms like Downrange

Warm Up: Good Mornings, Willie Mays Haze, Daisy Pickers, Lap, SSH

The Workout:

Since I was on Q, the crazy rain, some previous day shenanigans, and the upcoming Murph the numbers at Paradise were a little lower than I’d hoped (I had a sweet playlist and everything).  The gameplan was to split into teams and have a little race of sorts.  Since we were 3… this is what we did instead.

10 Cards, A-10 were shuffled and placed on the wet pavement.  In an accountability group of 3 we used the 10 cards to randomize the following list of workouts and share the work.

  1. [Ace] Gradual hill “Ting Ramp” runs (4 times, 3 times, 2 times)
  2. Squats x50 ea
  3. Benches (box jump, step up squat, step ups) x10 reps
  4. Sea Turtles (30 ea, 20, 15)
  5. Squats x25 ea
  6. Sea Turtles (30 ea, 20, 15)
  7. Run up steep “Ting Ramp” hill (4 times, 3 times, 2 times)
  8. Squats x25 ea
  9. Star Jumps x200 group total
  10. Benches (box jump, step up squat, step ups) x10 reps

Mary:  We ran a lap around Paradise to make sure we hit the 3 mile minimum

Announcements:  Murph and more to be reviewed at the Murph or on Slack.  Run the Quay Tent on June 1 and SW Family BBQ June 9th at 2p

T-Claps (Recognition):  Pikachu for commuting to Paradise in the rain from Womble for EC.  Pikachu and Turkey for picking up the 6, who remained in the fartsack when they stopped by “on their way” to Womble for the Murph.

Prayer:  Lipstick and fam, Downrange (of course), my cousin Caroline and her family displaced by a tornado that struck their house, Pikachu’s M

Screenshot 2024-05-27 at 2.49.09 PM

52nd Birthday Q

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

FNGs: None

Warm Up: SSH, Arm Circles, GM, WMH

The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile.  

Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other column 

Diamonds: Wonder Bra | Rows

Hearts: Ground Pounder | Squats

Clubs: American Hammer | Windshield Wiper over the KB/rock

Spades: Curls | Triceps 

Mary: This one came down to the wire. Return coupons

Announcements: Picnic , Memorial Day Murph, Check slack

Prayer: PAX traveling, recovering from injury, looking for work

Birthday Q. 52.

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

 

FNG: None

Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.

workout: Deck 52 cards plus jokers

Aces 11 count and 80 meter farmer carry w Kettlebell

Jokers mosey 200 m lap and switch exercises to other column

Number cards – round up as needed

Face cards 10 or 5 each side

Diamonds – Merkin on Bell / Pistol Rows

Hearts – Goblet Tempo Squat |    Lunge (in cadence)

Clubs – Around the world         |    Figure 8

Spades – Snatch                       |   Swings

mary: GM (only had one minute left)

Into the woods

/in /QIC:
PAX:

I bit slower and shorter trip than normal but spent some time on the trials between Avent Ferry and Green Oaks.  Lots of fun and good trials but need to change from hybrid tires to the knobby tires.

Mutineer Mini Murph

/in /QIC:
PAX: , ,

3 PAX came out to Mutiny for some Murph practice.

WU
SSH
GM
SFAC
Mtn Climbers
Planks

Mosey down to circle
PAX completed a half Murph together.
We ran half a mile.
Then we did 10 sets of 5 pull ups, 10 merkins, 15 squats.
We ran half a mile.

Mosey over to parking area.
Inch worm merkins for 10 spaces
Then lunge walk for 10 spaces.

Mary at shelter
LBCs
Reverse LBCs
Up and outs
Windshield wipers

Announcements and prayers for graduates
YHC took us out.

Nice job guys. We definitely need to work on pull ups more. Thanks for allowing me to lead.

BS out!

1000007400

Painting the Fence at Sugg

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

FNGs: No

Warm Up: It was plenty warm

The Workout:

Fence Painting, Lifting paint buckets,

Mary: Light clean-up

Announcements: Next Town Support effort will be scheduled soon, check with Gump

 Great 2nd F following a fun morning of work

T-Claps (Recognition):  These dudes.  Doin’ good in the hood

“Shouldn’t we have yoga mats for this?

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

FNGs: None

Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C.  Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.

 The Workout:

Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each.  Rinse and repeat until all PAX hold plank.

Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10.  Rinse and repeat with lunge/squat and WMH variations until all ropes are done. 

Thang 3: BTTW modified Jack Webbs.  BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.  

Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot.  Sorry, Lord. 

Announcements: Painting, Man night, Moving Downrange. 

T-Claps (Recognition): Prayer:  Pikachu’s M. Travels, Health, Gratitude unspoken.  YHC took us out. 

Dante’s Peak (5/14/24

/in /QIC:
PAX: , , , ,

FNGs: None

Warm Up: Various exercises, Mosey to bottom of ole red,

The Workout: Jog to Dante’s Peak

Trip 1 > Mosey up, 10 I/C ab at top and back to bottom. Trip 2 > Bear Crawl up (abs top and bottom) Trip 3 > Crab Walk (abs at top and bottom) Trip 4 > Sprint (Abs at Top and Bottom) Trip 5 > 10 broad jumps then 10 lunges, Rinse and repeat till you made it to the top. 

Mosey back to the Parking lot. I’m pretty sure I was getting called names and guys were swearing in true mumblechatter fashion. 

Mary: No time

Announcements: Check Slack 

T-Claps (Recognition):

Prayer: Gratitude, traveling, healing, Praise for M’s. Unspoken. 

Landscapers Union (Disney 5/9/24)

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

FNGs: None

Warm Up: Various

The Workout: 

ME: jog to hill 

Groups of 3

Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)

  1. Jump rope
  2. WW3

Middle – tire flip up/murder bunny/ BC

Top -SB burpees 10 / 10 LBC (repeat)

Mary: Various shitty Ab exercises 

Announcements: Over a week ago..check slack 

T-Claps (Recognition):

Prayer: Lots of unspoken and healing for injured PAX.