FNGs: None
Warm Up: 0.5 mile mosey, POPEYE punches, etc.
The Workout:
Circuit workout – 45 seconds on/15 seconds off – 4 rounds
Mary: LSF, Scissors, Reverse Plank knee tucks, Mountain climbers, Pickle Pounders, stretch for 2 min.
FNGs: none
Warm Up:
The Workout:
Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.
Mary:
KB American Hammer
KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.
KB Deadbug (Left)
KB Plank Pull-Through
Pickle Pounders
Mountain climbers
LBCs
WW3s
Announcements: none
T-Claps (Recognition): none
Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues
FNGs: none
Warm Up: Arm circles, IW, HB, GM, WMH
The Workout:
9 stations. 50 seconds on 10 second off. 3 round
Werewolfs (downward dog <-> cobra)
Weighted Lunges
Crab Cakes
Jump Squats
Navy Seal Merkins
Weighted Homer-to-Marge
KB squat into a tri-for-the-guy
Squat Hold Calf Raises
Weighted American Hammers
Mary: LSF, Hello, Dolly, Scissors, and LBC. Next, we had a few group activities with a 20 lb medicine ball. Finished with 4 min of active stretching
Announcements: pool Qs on Friday at Sheep Dog.
T-Claps (Recognition): Happy 35th, Sombrero!
Prayer: travels for Flip Phone and Abacus
Note: Abacus filling our the backblast for Tumbleweed
FNGs: None
Warm Up: Standard
The Workout: We split up in teams of three and did 100 merkins, 200 Carolina dry docks, and 300 curls for the girls while one person alternated between bear crawls or broad jumps and another held a plank. Followed by an Indian run.
Mary: Popcorn Mary
Announcements: 1776 Workout
T-Claps (Recognition):
Prayer: Abacus neighbor, Popeye friend, horse face traveling mercies
YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.
Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats
Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts
Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.
Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.
Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s
COT
Announcements and Prayers – waited too long to post BB and forgot
It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.
God Bless,
BS Out!
EC: BNB and Mr. Terrific ran a melted slushie route and found $0.06!
FNGs: n/a
Warm Up: Sir Fazio, Hill Billies, Good mornings, Imperial walkers, the usual and some moseying
The Workout: The Q is recovering from a stressed out back, so no merkins were called, and he modified as needed for wonder bras. Extremely muggy, also warm. Everyone was sweating just from the warm up. The landfill was also sharing its aroma with us.
Rock circle, rotating for each exercise. Probably 20 exercises. Preacher’s Chair to take a break in the middle.
Thang 2: Dora: 100 count of pullup hangs, 200 WW2s, 300 Squats. Finished just in the nick of time!
Mary: no time!
Announcements: Fence paining, July 5th volunteering. T-Claps (Recognition): Prayer: Airsoft, community members stressing about their jobs
FNGs: None
Warm Up: Standard
The Workout: PAX partnered up and – with use of coupons, kettlebells and more – ran through a circuit of Farmer Carry, Forearm Twist, Norma Jean Rileys (Ab Roll), Chest Press, Swings, Curls for the Girls, Snatches, Lunges. At each station, one partner would do the prescribed workout listed above while the other partner would do either merkins, WWIs, burpees, or squats. When the 45 second timer went off, partners would switch places. They’d go onto the next station once both partners had completed that station’s workout.
Mary: Pickle pounders for the pickle ball players present
Announcements: July 4th is on July 4th
T-Claps (Recognition): YHC’s 4 years and going. T-Claps to Fedex, Gump, FRAM, LED, and all those who were building up F3 SouthWake before I arrived.
Prayer: Loafer, Socrates, Michigan Church Shooting
FNGs: None
Warm Up: Standard SSH, Daisy Pickers, WMH, GM, IW
The Workout: Cash In & Out DORA
One team member runs the parking lot, but you have to cash out of the exercise zone with 5 Burpees and then complete your lap, then cash back into to tag your partner with 10 Merkins.
100 – 80lb Squats
100 – 60lb Chest Press
100 – 40lb Tri’s for the Guys
100 – WWIII (Cindy)
Mary: Robust Popcorn consisting of LSF, WSW, FM, Hip Dip, Fram’s Press and stretch, Stretching
Announcements: F3 Dad’s Camp and Even the Odds
T-Claps (Recognition):NA
Prayer: Standard
FNGs: none
Warm Up: mosey, A-skips, GM, WMH, hamstring scoops, IW, HB
The Workout:
10 rounds OYO:
10-Mike Tyson
20-Jump Squats
30-Reverse Lunge
40-Copenhagan Crunch
50-Quat Hold Calf Raise
60-Plank Leg Lift
70-Homer To Marge
80-Mountain Climbers
90-WWI
100-Squats
Repeat if needed
Mary: LSF, HD, stretch the legs
Announcements: Even-The-Odds on Friday
T-Claps (Recognition): none
Prayer: Loafer, FRAM
Day 2 of 2015 Throwback week truly felt like an OG workout. YHC pulled into the lot, planted the flag, hid the speaker on the court, then walked over to the larger than normal crowd. To my surprise there were 4-5 HIM that were at my first post and some other familiar faces I haven’t seen a quite a while. After pounding and greeting each PAX, it was 0530. The F3 mission statement took place along with the 5 core principles. Fram then decided to jog up so we could get our morning share of 5 burpees. Good thing we didn’t do these back in the day when Tardy would show up 2-3 mins into every workout. Here’s what happened at the Trot.
Warm Ups
We saluted New Mexico with follow the leader quick feet and slides on the tennis courts to start off then moseyed down to the concession stand area.
– Smurf Jacks
– Imperial Squat Walkers
– Bat Wings
– Slaloms
Wall Work
PAX found a spot on the small wall for dirkens and box jumps. Started with 10 each then 9 each all the way down to 1 each.
Jacob’s Ladder (another classic by New Mexico)
PAX lined up on the hill next to the baseball field. Back peddle up the hill, 3 star jumps, run down the hill, increasing burpees for each trip down. PAX did this 7 times.
Two lines for an Indian run back up to the tennis courts.
Tennic Courts
Each IR line stayed together for Chilly Broad Jumps across all four courts. PAX lined up about 2-3 feet apart in a chill-cut plank. Guy at the end broad jumps over each PAX legs until the end then gets in line. Repeat until we got to the fence.
Bearicides – PAX bear crawled to the end of the first court, ran back, perfomed 5 hand release merkins. Repeat to the end of second, third and yes all the way down to the fourth court.
Sally – PAX performed the squats while listening to Sally song. Quite a burner.
Mary – W2CC x15 IC
– Strict sit ups
– Side plank ups L
– Side plank ups R
– Reverse LBCs
– Mtn climber twist (touch knee to opposite elbow)
COT
Announcements: Paint the fence 2nd F, F3 Picnic, Rico’s soccer kids accomplishment
Prayers: All mainly unspoken
Great turnout today for this workout. It was such a surprise to see guys I worked out with for the first 5+ years in F3 all the time. Hope to see them more soon. Thanks for letting me lead such a strong group of HIM.
SYITG…
BS Out!