FNGs: None
5 HIMs posted to GP for some fun, games, and mumblechatter. YHC brought the music box, discs and basketballs.
Warm Up: 10x3cts of: Good Mornings, Willy Maze Hays, Windmills, Fazio Arm Circles (both directions), 20x3ct SSH.
The Workout
Circle of Rock: Mosey to the rock pile pick a MLarge rock.
3 sets of 10x3ct: Curls for the girls (or whatever your partner’s gender neutral pronoun might be), Overhead Tricep Press, Rut Rows, and Ground Pounders.
Mosey to the putting green
6 shots at the green, bear crawl to your disc and lunge walk back. (if you happen to make it, no exercises are required crawls required).
6 shots to make it a dozen but add in exercises in-between throws (10×3 ct Squats, SSH, Emperial Walkers, LBCs, Freddie Mercuries, and Box Cutters)
Mosey to the B-ball court for 3 rounds of knock out
2 balls in play, line up and try to knock out the HIM shooting in front of you. Once you are knocked out, PAX exercise till last man is standing. Moroccan Night Clubs, SSH, and Prisoner Squats
Mosey to half wall
3 sets of 10×3 ct Single Leg Step Ups, Dips and Derkins
5 minutes of Mary:
10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.
Announcements: 3rdF at Umbrella Thrift, Wilmington Marathon/Half April 16th, Ultimate at Mutiny on Monday.
T-Claps: Bobby Boucher, Forceps and Dauber doubled down w/ posting U-Turn
Prayer Requests: For YHC’s friend Todd who is recovering from a heart attack and was on life support for a week (respirator removed on Friday). For Fumunga’s M who is very close to delivering their first child. Praise for Gump’s new job. For the safety of all those traveling for Easter weekend.
Was that a duck?
/in Speed Racer /QIC: Full HousePAX: Cupid, Full House, Skidmark
The Workout: 3 HIM set off this am for a short mosey pre-Wrightsville. Not looking to do any overly taxing running and feeling relaxed. Skidmark and Cupid felt the need to let a few farts fly. Fortunately YHC didn’t catch a wiff.
A simple 4.5 mile route today, left out of the parking lot, down to Raleigh, around the soccer field at Womble and back to the school.
Mary: A little yoga and more gas from Skidmark who self admittedly ate his green vegetables the evening before.
Announcements: Shirt orders on up on Slack – respond before 4/12 to reserve your shirt
Prayers: All PAX training for various races
Batter Up!
/in The Nest /QIC: FinklePAX: Finkle, Fumunga, Gamecock, Kitty Litter
FNGs: None
PAX: @Finkle, @Fumunga, @K I T T Y L I T T R, @Gamecock
Warm Up: Mosey around the parking lot, in cadence SSH, Daisy Pickers, Good Mornings, toe touches (middle, left over right, right over left), quad stretches
The Workout:
Batter Up! – It was a glorious morning for some time out on the ball field. YHC had 16 wonderful exercises all lined up for business on cards in a hat. Each batter would draw an exercise out of the hat for a single. The PAX had to sprint the bases/crab walk/lunge walk/bear crawl while other PAX were at home plate doing the exercise. Once all exercises were done we put the cards back in the hat and did a double with the batter now drawing 2 cards and doing the exercises. Batter now had to go around the bases 2 times and PAX did one exercise per each lap around bases. We were gonna do triples but ran out of time. NUTS!
Mary: Something about Mary…we did round robin
Announcements:
T-Claps (Recognition):
Prayer: @Fumunga’s wife is getting close to having a baby in a few weeks.
Doing Time at Prison Yard
/in Prison Yard /QIC: FramPAX: Bobby Boucher, Bondo, Deadbolt, DoubleD, Mookie, POTS
FNGs: None
Warm Up: Short mosey to side of clubhouse. Good mornings, Daisy pickers, Frankenstein’s, SFAC, demonstration of Absolution exercise, mosey back to start.
The Workout: Thang 1: Told the PAX the expectation was to focus on technique and full ROM (Range of Motion). All exercises would be on my count and if they needed a rest to stop or modify but don’t sacrifice form or ROM. At the top and bottom of every rep was a silent 3 count hold by YHC. Rd 1: Standard Merkin, Deep Squats, Single leg lunge and Big Boy situps. Rd 2: Wide Merkin, Standard Squat, Toe Roll Lunge (hold lunge and do a calf raise with back leg) Freddy Mercury form focus. Rd 3: Diamond or Military Merkin (PAX choice) 80/20 Single leg squat, Alternate deep lunge, LBC.
Thang 2: Mosey under Hill-top to Y intersection at the base of hill. PAX bear crawl to the top as a group and perform 3 Absolutions hold for the six and then mosey down and around path. Rinse and Repeat but add one more rep to absolutions each time. (3 rounds performed)
Today’s message was don’t sacrifice form, technique or effort to just hit a number. Quality vs quantity was the name of the game. Do what you can and don’t keep up with the Jones’s.
Mary: One set of full range LBC. LBC, reverse and full.
Announcements: Bobby B. taking TBD Q, Fram has Q at Possum Trot on Wed.
T-Claps (Recognition): Mookie for getting after it the past two weeks. Pots for a 5 day post last week. DD and Fram got in EC. Shared stories about time.
Prayer: Pots wife for surgery, Bondo telling his boss he is retiring today, Sprinkler healing from ultimate frisbee and unspoken. YHC took us out.
Ultimate Frisbee: 20 PAX Under the Lights at Ting
/in Mutiny, Red October /QIC: DauberPAX: Bobby Dall, Breach, Cupid, Dauber, Felix, Forceps, Fram, Frenchie, Gump, Humpty-Dumpty, Kubota, Macho Nacho, Norm, Shredder, Sketch, Snap, Snuggles, Sparky, Sprinkler, U.T.I
FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store. I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles! Thanks for bringing him out Sparky. Help him get on our socials please. F3 Introduction and guidance discussed.
Warm Up: Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches. Gump divided up the teams and we were off!
The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense! Exercises were called out after each score. Lots of burpees and merkins. Very physical today with a lot of hustle and finesse.
Mary: Static stretching, Frankensteins
Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details. Don’t ever forget your name BTW during name-o-Rama! 2nd F At Panera
T-Claps (Recognition):
Prayer: UNSPOKEN; Go Bears. YHC took us out. Honored to lead. Thanks Gump for washing the pinnies!
Not Plenty of Stretching
/in Captain Caveman!! /QIC: Fanny PackPAX: Buford, Dawgpound, Emeril, Fanny Pack, Lipstick, Pikachu, Pumpkin Spice, U.T.I, Yoshi
I haven’t even been to Captain Caveman for about 6 weeks, so this would be a challenge for YHC to cook up a solid workout as a 1st time Caveman Q for the PAX this morning. Challenging yourself with something unfamiliar is a way we grow. Comfort provides for complacency most of the time. In F3…we seek to accelerate!
FNG’s: none
Warm Up: Bounce step followed by SSH x 20 IC. Sir Fazio’s IC x 10 (F/R), Foot Trace, Spinal Rotations, Neck stretch, Good Mornings.
The Workout: 50/10 Tabata 4 rounds with 7 exercises. Exercises were: Ballistic Curl, Grave Digger, Seated Shoulder Press, Plank Pull Throughs (Pikachu pulled it through right over his finger today leading to a bloody glove…ouch!), Rows, Warrior Squat, and Bow Draw.
We finished the main set with 3 minutes of Death March!
Mary: LBC’s x25 IC, Polish Hammers x 10 IC, Dying cockroach x 25 IC, Pickle Pounders x10 IC, WW2’s x 10. Finished with about 4 minutes of stretching.
Announcements: Yoga, stretching, rolling monthly challenge is on! Bed Build donations and effort on Slack. Volunteer opportunities at the Spring Classic.
T-Claps (Recognition):
Prayer: Spoken and unspoken…Lipstick took us out. Honor to lead men!
Called them out. 3/30/21
/in Prison Yard /QIC: FramPAX: Deadbolt, DoubleD, Mookie, POTS, Roger Roger, Sprinkler
FNGs: None
Warm Up: Mosey around parking lot. Corner 1 SSH, Imperial/Hillbillies. Mosey to corner 2 Daisy Pickers, Good mornings, Frankenstein’s, Mosey back to start.
The Workout: Round 1 Stations: Battle Rope, BTTW, Irkins, Curls for the girls, Step-ups, Bear Crawls, Runner (Timer). Rinse and repeat through the stations and timer ran around the building twice. RD 2: Battle Rope, Wall sit, Squats, OH Press, Frisbee Crawls, Step-ups, Runner had two laps. RD 3. Back to round 1 with only one lap from timer.
Mary: Freddy Mercury, Big Boy with hold (top/half/bottom), Home of the March double & single.
Announcements: Easter egg hunt with Mookie Q at Kung pow.
T-Claps (Recognition): The Wescott boys for coming on a sprinkler call out. (Mookie, Roger Roger, Deadbolt) Double D from out on parole.
Prayer: Fram Brother in divorce, country and community, unspoken.
Where you been? 3/26/21
/in KungPOW /QIC: FramPAX: Deadbolt, DoubleD, Gillette, M4L, Mookie, Sprinkler
FNGs: None but YHC felt like one upon arrival at Kung Pow.
Warm Up: Mosey across street to church parking lot. Circle up for SSH, Frankenstein’s, Imp/Hillbillies, Daisy Pickers, good mornings, SFAC all I/C.
The Workout: Thang 1 >All PAX grab one rock and circle up. One man timer ran to top of parking lot cul-de-sac and back to group while they performed various exercises called out from the group. Rotated one time through. Thang 2 > YHC had four cones set up in grass with frisbee. Bear crawl to middle each man throws and tries to catch frisbee. Crawl Bear back to furthest away cone, throw frisbee and try to catch. Each drop was 5 burpees for the group. The guys not throwing picked various exercises to do while catching the frisbee. Rotated around 2x. Estimated number of Burpees to be 85.
Mary: Freddy Mercury, Home of the March, HOM single leg. LBC, Reverse LBC, Full LBC.
Announcements: Gillette to shave head for St. Baldrichs charity.
T-Claps (Recognition): Deadbolt 30 years to the day in same profession. Worked from the ground up. FRAM for a 5 day Q streak. Sprinkler for doing it with him.
Prayer: Unspoken and some individual.
Rocking the Wall on 3/25/21
/in Kennys Grave /QIC: FramPAX: Bondo, Breach, Finkle, Gamecock, Martini, Norm, Sprinkler
FNGs: None
Warm Up: Mosey to bus stop parking lot. SSH, Frankenstein’s, Daisey Pickers, Good mornings, Imperial Walkers, Hillbillies, Shoulder stretch all I/C
The Workout: PAX grabbed all sizes of Rocks. Breach decided to grab a small boulder. Mosey to the RR next to splash pad. We did a wall sit and passed each of the rocks waist high to the man next and piled them up at the end, then sent the rocks back to the start. 3 rounds waist, chest and overhead. Two sets of SLT abs I/C. Back to the wall and passed the rocks underneath the legs, Overhead with press and chest press. Two sets of SLT abs. Back to the wall and bicep curl, front raise then two sets of abs. (Martini and Norm ran more miles and joined the group for a final wall sit and COT.
Mary:
Announcements: 2nd F at Panera
T-Claps (Recognition): Sprinkler and Breach for posting with Fram’s 4 day Q streak.
Prayer: Breach Traveling and unspoken
Lucky 7’s at Possum Trot 3/24/21
/in Possum Trot /QIC: FramPAX: Breach, Endo, Finkle, Norm, Sprinkler, Teacher's Pet
FNGs: None
Warm Up: Mosey across bridge to shopping mall parking lot. (SSH, Frankenstein’s, SFAC, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers all I/C). Mosey to Bank and say Pledge of Allegiance. Mosey down to bottom of hill.
The Workout: Lucky 7’s > at the bottom of the hill was an AB exercise for 7 reps. Run to the stop sign at top of the hill and do 7 reps of various styles of Merkins. There were 7 PAX so we made it one time around on each person calling out their exercise.
Mary: None
Announcements: Several but they had passed.
T-Claps (Recognition): Endo for finishing the circuit.
Prayer: unspoken
4.3.21 Ground Pounder – You should have been there
/in Ground Pounder /QIC: ForcepsPAX: Bobby Boucher, Dauber, Dusty, Forceps, Gump
FNGs: None
5 HIMs posted to GP for some fun, games, and mumblechatter. YHC brought the music box, discs and basketballs.
Warm Up: 10x3cts of: Good Mornings, Willy Maze Hays, Windmills, Fazio Arm Circles (both directions), 20x3ct SSH.
The Workout
Circle of Rock: Mosey to the rock pile pick a MLarge rock.
3 sets of 10x3ct: Curls for the girls (or whatever your partner’s gender neutral pronoun might be), Overhead Tricep Press, Rut Rows, and Ground Pounders.
Mosey to the putting green
6 shots at the green, bear crawl to your disc and lunge walk back. (if you happen to make it, no exercises are required crawls required).
6 shots to make it a dozen but add in exercises in-between throws (10×3 ct Squats, SSH, Emperial Walkers, LBCs, Freddie Mercuries, and Box Cutters)
Mosey to the B-ball court for 3 rounds of knock out
2 balls in play, line up and try to knock out the HIM shooting in front of you. Once you are knocked out, PAX exercise till last man is standing. Moroccan Night Clubs, SSH, and Prisoner Squats
Mosey to half wall
3 sets of 10×3 ct Single Leg Step Ups, Dips and Derkins
5 minutes of Mary:
10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.
Announcements: 3rdF at Umbrella Thrift, Wilmington Marathon/Half April 16th, Ultimate at Mutiny on Monday.
T-Claps: Bobby Boucher, Forceps and Dauber doubled down w/ posting U-Turn
Prayer Requests: For YHC’s friend Todd who is recovering from a heart attack and was on life support for a week (respirator removed on Friday). For Fumunga’s M who is very close to delivering their first child. Praise for Gump’s new job. For the safety of all those traveling for Easter weekend.