FNGs:N/a
Warm Up: line agility work around the parking lot several times, then circled up for a variety of warmup exercises.
The Workout:
Rack em Stack em: Mosey between all stations and perform the exercise for the assigned number of reps.
Start: no exercise just starting location, Corner 1: 5 merkins, Corner 2: 10 monkey humpers in cadence, Corner 3: 15 plank shoulder taps in cadence, corner 4: 20 star jumps.
Begin in the following pyramid style: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start
Rock em Sock em was rinse and repeat Sheepdog style: Start: 1 front kick, Corner 1: 5 rounds of front kick, jab, cross, Corner 2: 10 rounds of front kick, jab, cross, lead hook, rear uppercut, Corner 3: 15 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, cross, Corner 4: 20 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, two hand neck/head grab into rear knee strike.
Begin in the same pyramid style and switching stance on the return trip series: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start
Mary: Embrace the suck as we were running out of time
Announcements: BRR and several CSAUPs coming up
T-Claps (Recognition):
Prayer:I took us out
Extra miles at KG
/in Kennys Grave/by FinkleFNGs: none
PAX: @Finkle, @Gamecock
Warm Up: We were already warm from EC
The Workout: Ran 3 miles to train for BRR.
Mary: LBC’s, reverse LBC’s
Announcements: none
T-Claps (Recognition): none
Prayer: @Gamecock’s family, Afghanistan situation.
To Be Determined 08/11/21
/in To Be Determined/by Pigpen-RaleighAO: To Be Determined
Workout Date: 08/11/21
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC
Main Event:
1) Mosey across Stinson for Jacob’s Ladder (burpees) on the path
2) Mosey up stairs for wall set: Balls To The Wall (group 10 counts), People’s Chair (group 10 counts), Australian Mountain Climbers x10 IC
3) Mosey to the tennis courts for Rack Em Stack Em: corner 1: burpees x5, corner 2: merkins x10, corner 3: squats x15, corner 4: American Hammers x20 IC. Proceed through the corners in this order: 0-1, 0-1-2-1-0, 0-1-2-3-2-1-0, 0-1-2-3-4(0)-3-2-1-0.
4) Mosey to the shelter for 10-15-10 bench pyramid: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins
Mary:
Probably Dolly, Homer, Rosalita, Heel Tap Freddie Mercurys
COT:
5 PAX
Announcements and Prayers
Naked Moleskin:
T-claps to HAZMAT for pushing this morning!
This was my ninetieth #F3Q21 #2021Challenge Q (ninety-fourth overall). Next Q is Thursday (tomorrow) at Bradford’s Ordinary in Carpex.
-Pigpen
QIC: Pigpen
PAX: HAZMAT, Florence/FloJoe, Hardy, Fanny Pack, Pigpen
Workout Date: 08/11/21
Another Trip Around
/in The Nest/by GamecockFNGs: None
Warm Up: warm-o-rama
The Workout: Ascending Underdogs on the playground swings to 10 reps. In-between reps we took a lap around the parking lot island doing either plank typewriter, fast feet, crab walk, or straight merkins. Last 10 min was lower body yoga for my weary brr legs.
Mary: LBC, dying cockroach, boxcutters, American hammers
Announcements: none
T-Claps (Recognition): HIM
Prayer: strength and focus to overcome our weaknesses
For Eudora
/in Kennys Grave/by GamecockA newly moved Fuquay-Varina resident was on wheel of fortune. Pat asked, what does Fuquay-Varina mean? “I don’t know” . Oh man, let’s take a tour so we don’t make the same mistake.
FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: A tour to Fuquay Springs Mineral Park with exercises and town history scattered song the way. Exercises: Foxhole, Up downs, Quadhilla, Underdogs, Angle grinders, Y-super man lifts.
Mary: none
Announcements: local races upcoming
T-Claps (Recognition): All you local legends
Prayer: BRR training, family sickness, Afghanistan
Why Don’t You Be OCD About Being on Time
/in AO Post, Speed Racer/by SkidmarkNo track work today. I guess guys love track work because only 3 bros showed up. Maybe guys are tired which doesn’t bode well for a potential solid BRR performance.
A challenge was placed to see if this would be harder than Paradise City on Monday. No one showed up for Tiger Blood, we’ll assume they were scared so Tiger Blood wins be default.
FNGs: None
Warm Up: 187 and I had to wait on Lipstick so we did a couple laps in the parking lot. SSH, merkins, and squats. Finally Lipstick was present so off we went.
The Workout:
Mosey over to Crossway climb with stops along the way for merkins and squats.
At the bottom of Crossway Climb – 5 merkins. Indian Run. At the first stop sign 5 merkins. At the top 1 burpee (just like the nipple)
Jail break down to the second street – Chrismill
At Chrismill 5 squats. Indian Run to the next street. 5 squats. Indian Run to top of Crossway Climb 1 burpee.
Jail break to the bottom of Crossway Climb.
Rinse and repeat 4x
Mosey back to the flag with stops for 5 merkins or 5 squats
At the parking lot we did loops. Start with 1 merkin, 1 squat, and 1 burpee. Run a loop. Stack all the way to 5, 5, 5 and then unstack.
Mary: Eh
Announcements: See slack
T-Claps (Recognition):
Prayer: Unspoken
TBD
/in To Be Determined/by WarbucksFNGs: Nope
Warm Up:
Spine rotations, good mornings, Frankenstein kicks, sir fazio arm circles, daisy pickers
The Workout:
Mosey to rock pile and grab a medium size rock. PAX did exercises at each end of the parking lot with exercises on each end. We cusacked our rock across the parking lot and bear crawl pushed it back.
Exercises by rock pile:
Curls, overhead press, bus drivers, rut row
Exercises at other end of lot:
Squat, lunge, single leg dead lift
3 rounds were done and moseyed back to tennis courts.
Plank hold on back court line. Plank shuffle to left until Q called it. 1 merkin. Shuffle right, 2 merkins going up to 5 merkins. Mid-way the 2 pups got into a little scuffle, which was a nice break.
Mary:
LBCs, American hammers, and a few others
Announcements: See social media
T-Claps (Recognition):
HaxMat for lots of posting lately.
Prayer:
Unspoken, YHC took us out.
HIMs Improve on Disc Golf Puts
/in Ground Pounder/by ForcepsFNGs: None
3 HIMs posted to GP. YHC brought his sprained ankle, music & discs.
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, 20x3ct SSH, Sir Fazio Arm Circles (both directions), arm stretches.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock to make your friend (no alternating rocks).
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct: Windshield Wipers, 2 sets of 10x3ct Rock Spanks (with and w/out consent) & Mountain Climbers, 4 sets of 10x3ct Rock Press & 2 sets of Skull Crushers & Lat Extensions, 2 sets of 10x3ct Heavy Homer to Marge, 10x3ct Rockies, Rosealitas, Box Cutters,
Mosey to the disc golf putting green
Disc Puts:
Started with a round of 20 LBCs. Each PAX had 2 discs in play at all times – PAX synchronize disc toss and bear crawl to nearest disc and return to starting point for exercise. 10x3ct exercises: LBCs, Dying Cockroach, Freddie Mercuries, Prisoner Squats, Heal Taps
Mosey Back for COT
Announcements: Derek Davis 5K took place this morning;
Prayer Requests: Prayers for Ralph (Hazmat’s Grandfather in-law) dealing with un diagnosed health issues. Prayers for those suffering with COVID and our military and those struggling with illness or addiction.
Rack em Stack em, Rock em Sock em
/in Sheepdog/by FarvaFNGs:N/a
Warm Up: line agility work around the parking lot several times, then circled up for a variety of warmup exercises.
The Workout:
Rack em Stack em: Mosey between all stations and perform the exercise for the assigned number of reps.
Start: no exercise just starting location, Corner 1: 5 merkins, Corner 2: 10 monkey humpers in cadence, Corner 3: 15 plank shoulder taps in cadence, corner 4: 20 star jumps.
Begin in the following pyramid style: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start
Rock em Sock em was rinse and repeat Sheepdog style: Start: 1 front kick, Corner 1: 5 rounds of front kick, jab, cross, Corner 2: 10 rounds of front kick, jab, cross, lead hook, rear uppercut, Corner 3: 15 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, cross, Corner 4: 20 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, two hand neck/head grab into rear knee strike.
Begin in the same pyramid style and switching stance on the return trip series: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start
Mary: Embrace the suck as we were running out of time
Announcements: BRR and several CSAUPs coming up
T-Claps (Recognition):
Prayer:I took us out
Upper fo Show
/in Cletus/by Banana Seat8 PAX gathered in the gloom on another humid day in Hollys Springs. Today YHC planned to focus more on upper body with some core mixed in. Cletus AO has so much to offer so we went around to hit a few of the well known spots. This is how it went down.
Warm ups w/agility
Good mornings
SSH
Girl Fight
Michael Phelps
Stretching
Partner up
Pull ups and swing tucks
x10 each then switch 3 rds
Mosey to pavilion
Single leg squats (4ct down 4ct up)
Dips tension (4ct down 4ct up)
Shoulder tap BTTW
3 rds
Rocks
Chest press x30, 25, 22
WWI w/rock x20, 15, 10
Shelter
Abyss merkins x10
donkey kicks x20
3 rds
Tennis court
Suicides with increasing burpee merkins each return
Mary
Windshield wipers
Pretzel
V ups
J Lo’s
Pickle pounders
As always it was a pleasure being able to lead such a strong group of HIM. Hydrate and enjoy the day men!
BS Out!
“NEW” Detroit
/in AO Post/by UTIYHC hasn’t been back to the Detroit area in 2 years with the Covid being in play last year. The family decided to make the trek this year and I checked-in with the F3 Detroit friends Brexit and I made in 2019. https://f3southwake.com/2019/06/29/detroit-meets-south-wake/
It took some digging, their Slack was silent and it seemed like the AO in Canton, MI might be no more. I hit Twitter and some other avenues and found that their might be a new AO in Rochester but I was unable to confirm before the rumored Saturday workout. On Tuesday, I got a text from Lockjaw and wound up in a headlock to Q on Thursday. OF COURSE!!!
PAX: Lockjaw, Melting Pot, Loogie, Pączki, and YHC
FNGs: None
Warm Up: Windmills x15, Side Straddle Hops x30, Imperial Walkers x15, Hillbillies x15, Good Mornings x15
The Workout:
Thang 1 – BOMBS around the duck pond x3
Thang 2 – 2x
Mary:
Announcements: AOs Tuesdays, Thursdays, and Fridays in Rochester. Come check-em out!
T-Claps (Recognition): Lockjaw for taking the mantle of the “Dancing Idiot” on behalf of F3 Rochester/Detroit. He has alot of passion and is working hard to build this region up. He has assembled a great group of men and they have a very cool corner of Detroit to light this fire!
https://www.google.com/maps/place/Rochester+Municipal+Park/@42.6838082,-83.1389348,17z/data=!3m1!4b1!4m5!3m4!1s0x8824e9bc8515e2b7:0x3c2f399a4e7e9c69!8m2!3d42.6838043!4d-83.1367461
He was introduced in passing through work, never went to a workout, investigated F3 online, and decided to start something when he heard this Roundtable podcast about F3 Toledo. https://soundcloud.com/f3nation/the-toledo-miracle
Prayer: Help these men build F3 to support the men of greater Detroit. This is a great opportunity for F3 and for the men of Detroit.