FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.
Warm Up: Mission, Disclaimer. Squat hold. Plank hold for stating the 5 core values. Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out. Thank you. 5 burpee penalty for us leaving Ponzi behind. Good mornings, SSH, Frankenstiens and SFAC.
The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo. Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother! Carry all the stuff back to the top. Mosey down to the bottom, 10 Absolutions OYO. Jog, Sprint, Jog, Sprint back to the top.
Mary: 50 I/C leg lifts of various heights and speeds. 10 meat gazers for the new guys. To make it weird.
Announcements: Memorial Day Murph
T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active.
Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law.
The Nest with Gamecock
/in The Nest /QIC: PopeyePAX: Gamecock, Popeye
Warm Up: Arm circles, GM, WMH, SSH
The Workout:
Three stations per round. 2 sets each round. 45 seconds on – 15 seconds off
Round 1: bear plank shoulder taps, around the world reverse lunge with kettle bell, banded duck walk
Round 2: mountain climbers, kettle bell bottoms up push, banded sideways walk
Round 3: squat hold calf raises, kettle bell clean, sode plank banded clamshells
Round 4: glute bridge, kettle bell tris for the guys, banded leg lifts
Finisher: merkin to failure
Mary: popcorn
Announcements: happy birthday @yogurt
Prayer: @gamecock job interview feedback coming soon, healthbfor @popeye’s daughter margot
Not quite accurate rainy Mutiny
/in Mutiny /QIC: PopeyePAX: @Abacus the OG, @flip phone, Fram, lube, Ponzi, Popeye, Rico, Slot Machine, Sprinkler, Stovepipe, X-ray
FNGs: none
Warm Up: popeye punches, WMH, IW, HB, arm circles
The Workout:
Part 1 (3 sets of the following)
Copenhagens L&R
Squat Hold calf raises
Part 2 (4 corners)
Breakdancers
Sumo squats
Mike Tyson
Balls to the Wall
Mary: around the world Announcements: @yogurt 60th bday Q is tomorrow (Tuesday)
Prayer: @frams father-in-law, @Rico’s friend lost his mom
Rain or Shine
/in Cletus /QIC: AbePAX: @p.s.i, Abe, Shooting Blanks, Yogurt
FNGs: none
Warm Up: SSH, Windmills, Frakensteins, Imperial Walkers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: We took off in light rain on a string of pearls workout towards downtown. My dogs ate my exercise dice, so we opted for popcorn style. We stopped at random stops for exercises like merkins, squats, calf raises and core. We even took a trip to the top of block on main and did LBCs outside of Nightingale. Swung by Town Hall and headed back home. By our return trip, the rain had stopped and we were treated to a nice sunrise.
Mary: We joined up with Crazy Ivan for joint popcorn Mary.
Announcements: Yogurt celebrates 60 years on Earth at Nutcracker next Tuesday!
Prayer: unspokens
Moleskin: F3 is held rain or shine, hot or cold (only exception being lightning, I don’t mess with that). Showing up and putting in work when it’s uncomfortable builds resolve and helps prepare us for those uncomfortable moments in everyday life. Do the hard thing.
Experiencing ombrophobia with my bros
/0 Comments/in Crazy Ivan /QIC: PopeyePAX: @bestinshow, Batboy, Gizmo, Popeye
FNGs: none
Warm Up: Arm Circles, Popeye Punches, WMH, Kettlebell Halo, Kettlebell lunge and twist
The Workout:
Part 1 (10 minutes):
One arm
SWITCH Sides and repeat. Continue alternating sides for 10 min.
Part 2 (10 minutes):
MOVE TO KNEELING POSITION
SWITCH Sides and repeat
Part 3 (10 min):
LINE UP
Farmer carry right arm
SWITCH sides and repeat
Mary: Joined up with The Cletus boys for a Mary. Pickle Pounders, Hello Dolly, LBC, H-T-M
Announcements: Apex hosting charity walk for Men’s Mental Health. @Yogurt is Q-ing next week for his 60th! Details on Slack.
T-Claps (Recognition): none
Prayer: none
I was weary and found no rest
/in Kennys Grave /QIC: PopeyePAX: @Abacus the OG, @mixtape, Gamecock, H1N1, Popeye
FNGs: none
Warm Up: mosey, SSH, WMH
The Workout:
Three rounds of….
Copenhagens R&L x10
Tibial raises x20
Mike Tyson x15
Rock work:
curls, tris, lumberjack L&R, chest press into skull crusher
Mary:
15 minute abs Tabata style (45 sec on 15 sec off for 3 rounds)
Breakdancers
Bird/dog R
Bird/dog L
Exiles (LBC with a twist)
Hello Dolly crossovers
Prayer: celebrating @mixtape finishing school, @gamecock final job interviews today, @Abacus the OG neighbor struggling with colon cancer
“Like a Virgin, Touched for the Very First Time” Disney, May 8th, Virgin Q for Mohawk. PAX: Gizmo, M4Life, Dumbo, Yogurt, FRAM, Abe, Slot Machine, Sprinkler, Cavalier
/0 Comments/in AO Post, Disney /QIC: Chad Perry.5 mile mosey
50 yard John Cusack Coupon(Cinder Block) Carry
Round 1:
12 calf raises on coupon
12 stiff-leg coupon deads
12 box squats
12 coupon block row (repeated for each arm)
12 Derkins (elevated Merkin on coupon)
12 coupon shoulder press
12 coupon triceps extensions
12 coupon curls for the girls (repeated for each arm)
Round 2:
Repeat round 1
Round 3:
13 Thrusters (front squat with shoulder press of coupon)
13 Coupon Swings
13 Sumo Deadlift
Round 4:
Repeat round 3
Round 5:
Mary Go-Round
10 sets, each participant led a core exercise.
Round 6:
Cusack Coupon carry 50 yards
5 Burpees
1 Merlin (single set of Merkins to failure)
Hump Day at the Trot
/in Possum Trot /QIC: BreachPAX: Banana Seat, CheeseHead, Fram, H1N1, LED, Slot Machine, Stovepipe, X-ray
Warm Up: 22 Counts of Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills & Good Mornings
The Workout: Today’s workout was inspired by Hyrox, a high-intensity workout philosophy.
Round 1:
100 Weighted Squats
80 Side Straddle Hops
60 Rut Rohs
40 Freddy Mercurys
20 Bicep Curls
10 Burpees
Run around the tennis court
Round 2
100 Side Straddle Hops
80 weighted Lunges
60 Close Grip Bench press
40 Hello Dollys
20 Tricep Extensions
10 Inch Worm Burpees
Run around the tennis court
Round 3
100 Mountain Climbers
80 Up and Over your Rock jumps
60 Merkins
40 Plank Jacks
20 Dips
10 Broad Jump Burpees
Mary: (None, No Time)
Announcements: Memorial Murph coming up on May 26th, 7 am at Womble–Stovepipe will be your Q
Prayer: Banana Seat- Prayers for friends who have lost family members
X-Ray- Pray for Brother that just got out of rehab, that he may stay on a better path
Breach- continued prayers for my Aunt, she is doing better but has a ways to go
Can’t escape Ole Red
/in Prison Yard /QIC: FramPAX: Breach, Cavalier, Fram, LED, lube, Ponzi, Slot Machine
FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.
Warm Up: Mission, Disclaimer. Squat hold. Plank hold for stating the 5 core values. Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out. Thank you. 5 burpee penalty for us leaving Ponzi behind. Good mornings, SSH, Frankenstiens and SFAC.
The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo. Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother! Carry all the stuff back to the top. Mosey down to the bottom, 10 Absolutions OYO. Jog, Sprint, Jog, Sprint back to the top.
Mary: 50 I/C leg lifts of various heights and speeds. 10 meat gazers for the new guys. To make it weird.
Announcements: Memorial Day Murph
T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active.
Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law.
Cocaine Bear
/in Purple Cobra /QIC: Alex CoppolaPAX: @pumpkinspice, @shootingblanks, Batboy, no_doubt
FNGs: none
Warm Up: good mornings, parking lot mosey, ssh, sir fazio, chinooks, willy maze haze, hillbilly, windmill
The Workout:
PAX moseyed to rock pile to choose their favorite large rock and found a partner.
The Q demonstrated a cocaine bear crawl and marked 7 parking lot lines as the length of the course. Each group was assigned the task of 150 ground pounders, 150 rut rows, and 150 ww2 while their partner performed a roundtrip of the parking lot course.
Mary:
LBCs, heel taps, homer to marge, pickle pounder, j-lows for 15 rep cadence count .
Used the last 5 mins to stretch / yoga
Announcements:
T-Claps (Recognition):
Prayer: upcoming graduations and wedding plans
FRAM demands a Backblast and Popeye complies
/in The Nest /QIC: PopeyePAX: @Esther, Choppa, Finkle, Gamecock, H1N1, Popeye
FNGs: none
Warm Up: SSH, pogo jumps, IW, Hillbilly, GM, hamstring scoops
The Workout:
Part 1: 3 sets of the following
Copenhagens 10x R&L
Bulgarian split squats 10x R&L
Part 2: suicide stack-em’s
A) breakdancers
B) squat hold calve raises
C) Merkins
D) ATG split squats
Mary:
Bear plank shoulder taps, Homer-to-marge, WWI, side plank hip dips
5 minutes of stretching
Announcements: none
T-Claps (Recognition): none
Prayer: @gamecock job interview. @Finkle traveling with a broken ankle.