7 Pax @ Downtown Train for a 100 burpee, full body beat down. Nice surprise when I got out of my car to see my neighbor…Cancun. Glad you found F3 and keep up the strong work. Also nice to see Warbucks back at it. Plus a rare visit to DT by Full House and UTI.
FNGs:
Warm Up: Slaughter starter (30 burpees)
The Workout: Grabbed some rocks and headed to library parking lot.
Round 1: Curls for the girls, shoulder press, tri cep extensions (3 sets X 15, 20, 25 each in cadence)
10 burpees
Round 2: Chest press, skull crushers (3 sets each X 10, 15, 20 IC)
10 Burpees
Round 3: Squats, lunges (3 sets each X 15, 20, 25 IC)
10 Burpees
50 LBCs in Cadence
10 Burpees
Round 4: Curls for the girls, shoulder press, tricep extensions (2 sets each X 10, 15 IC)
10 burpees
Round 5: Chest press, skull crushers (2 sets each X 10, 15 IC)
10 Burpees
Round 6: Squats, lunges (2 sets each X 15, 20 IC)
Returned rocks
Mary: 10 burpees
Announcements: Quiver 50th coming up. Going to have Respect Month @ DT. Details to ce soon.
T-Claps (Recognition): All Pax for the hard work this morning. That was a tough workout.
Prayer: 1 minute of silence
Are you a professional?
/in Speed Racer /QIC: PikachuPAX: Cupid, Dawgpound, Full House, Fumunga, Lipstick, McNugget, Pikachu, Red Chair, Skidmark
FNGs:
None today 🙁
Warm Up:
SSH while waiting on the late arrivals – x15 IC
Good morning x10 IC
Mosey to the track
Daisy picker x10 IC
Warm up lap
Grab some fence – leg swings 8x front to back and side to side
Tiger claws x10
The Workout:
Cruise Intervals (again – repeat of a few weeks back) courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.
This time YHC made sure the warm up didn’t drag on so we had 3 pax finish all 8 repeats (and one honorable mention for 7 + a deposit).
Mary:
Mosey back to the flag
Forward fold, leg stretches, butterfly demonstration courtesy of Full House
Announcements:
Long Ass Run on the American Tobacco Trail on March 27th. Trying to secure some 2nd F option(s) – worst case we’ll have coffee in a parking deck. 22, 15, 8, and out and back running options + a rucking option.
T-Claps (Recognition):
Lipstick and YHC (can you t-claps yourself?) for being on time this week
McNugget for getting out there despite injury restrictions – always good to see you bro
Skidmark and Cupid for getting after it while dealing with the side effects of the jab.
Red Chair for having our back as always.
Solid 2nd F today – always a highlight of my day.
Prayer:
COVID. Those being vaccinated.
Fumunga’s co-worker battling prostate cancer.
Always a priviledge to lead men. We’ll do this same workout one more time before Wrightsville – the hope is those training can see their improvement over time.
It came with a free shirt
/in To Be Determined /QIC: SkidmarkPAX: Bondo, Mad Dog, Mookie, Roger Roger, Skidmark, Snap, Tetanus, Warbucks, Yogurt
1st Q of the free shirt challenge.
EC: Mookie for 2 miles, Skidmark for 3.
FNGs: None
Warm Up: Some imperial walkers, hillbillies, arm circles, SSH
The Workout: Mosey to the rock pile to select a rock. Leave the rock at the rock pile and mosey to the playset for 5-10 good pullups. Mosey back to the shelter and partner up. Partner 1 will run to the rock pile and do set 1 of Jack Webbs (1 merkin, 3 Shoulder press with rock). While Partner 1 is running and Jack Webbing Partner 2 is doing a glute exercise. Then switch. Worked all the way to 10 merkins-30 Shoulder press. Glute exercises performed: Single leg deadlift, Reverse lunge, Split squat, Homer to marge, regular squat, stepups.
Mosey back to the playset for two rounds of pullups.
Mary: 6 minutes of plank hold with various exercises. We reviewed the 5 core principals and the F3 mission while in plank.
Announcements: Long Ass Run March 27
T-Claps (Recognition):
Prayer: Friend of Roger Roger, YHC took us out.
LipSync’s Redemption Song
/in Thunder /QIC: LipSyncPAX: Bobby Boucher, Dusty, Forceps, John Deere, Kubota, Lipsync, Pikachu
Warm-up
Work out
Mary
Announcements
T-Claps
Prayer request
What happens at the John, stays at the John
/in Running 4 the John /QIC: RedenbacherPAX: Cupid, Emeril, Full House, Katniss, Nemo, Redenbacher, U.T.I, Vasoline
We had a surprise visit by HS finest this morning. Not sure what the commotion was all about, could have been an arms dealer, could have been speeding…guess you should have came to the John to find out.
EC: Full House, Katniss, UTI, Vasoline
FNGs: None
The Workout:
Head out of Ting > Right on Main > Right on Earp > Cemetery Hill 2X > Right on Avent Ferry > Right on Ballentine > out to 55 > Back to Main Street > Left on Main > Back to Ting
Mary: Ran out of time.
Announcements: Check Slack and FB
T-Claps (Recognition): Everyone for picking up the six.
Prayer: Cupid on his job interview, Full House on his new lead, my Mom who recently received her vaccine.
Felt good to be back in the gloom and very thankful for this group of HIM.
YHC took us out. Thank you for the opportunity to lead.
100% Satisfaction Guaranteed at PT
/in Possum Trot /QIC: FinklePAX: 16-bit, Cancun, Endo, Finkle, Sprinkler, Teacher's Pet
FNGs: none
PAX: @Cancun, @16-bit, @Sprinkler, @Teachers Pet, @Endo, @Finkle
Warm Up: Mosey around the tennis courts with but kickers, high knees and others. Followed by good mornings, daisy pickers, SSH’s, toe touches, and Frankenstein’s
The Workout:
Event 1: Parking Lot Extravaganza
During this event we did a moving exercise to the next parking space and followed it up with another exercise building up to ten reps. First round was ten parking spaces traveling by a plank position and typewriter to the next space then a merkin. RR till we did ten merkins. Next we did a lunge walk followed by squats. Then bear crawled foll0wed with mountain climbers and back to starting position with lunge walks again with lbc’s.
Event 2: Upper body nonsense…
In pairs we each picked out a rock of your choice then one partner starting on the long side of the road along the tennis courts ran with their rock to the next corner and back. Meanwhile the other partner did as many reps of the prescribed rock exercise given by YHC. We started with curls for the girls, then triceps extensions, rut rows, bus drivers, and ending with overhead presses.
Mary: We got rid of the rocks and mosey over to the tennis courts for Mary and COT. We did a quick round of balls to the wall and then some shoulder taps to get us started off right. Next, everyone got on their 6 for some abs. We did flutter kicks, Freddie Mercuries, E2K’s, and Outlaws.
Announcements:
T-Claps (Recognition): Good to have @16-Bit back out with us!
Prayer: @Norms family dealing with Covid. Praying for a quick recovery and the stop the spread within house. @Cancun ‘s son is starting a new private school. @Finkle led the prayer.
17 PAX Under the Lights for Ultimate Frisbee
/in Red October /QIC: DauberPAX: B-I-N-G-O, Bobby Dall, Breach, Cornholio, Cupid, Dauber, Frenchie, Gump, Kubota, LED, Lipsync, Motor Boatin', Pikachu, Shortcut, Shredder, Snap, Sprinkler
FNGs: Welcome back Lipsync to the gloom (6 months). None – but a very nice turn out in 60 degree weather on the 1st day of March; that wind though made a lot of us look pretty silly throwing and catching…
Warm Up: SSH, Daisy pickers, Static Stretching (Cupid needs help)
The Workout: 9 V 8. Lots of intensity battling the stiff wind in one direction; great defensive plays; lots of nice throws and catches too. After each score, 5-10 count exercises were called out including burpees and merkins.
Mary: Nope. The game exceeded 45 mins plus.
Announcements: See Slack & FB; Freed to Lead is being updated….chance to send in an inspirational story.
T-Claps (Recognition): All the PAX who helped out on Sunday morning moving items at Mama’s House. Great leadership LED organizing everyone.
Prayer: YHC took us out.Motor boatin’ has a medical test – hoping for a negative outcome; Praise for Gump and Gump’s new job!
Honored to lead! – Dauber
Prison Yard 3/2/21
/in Prison Yard /QIC: BreachPAX: Breach, DoubleD, Motor Boatin', Shiv
4 Pax for an early morning workout at the Yard Double D, Motor Boatin FNG (Shiv) and Warden Breach on the Q
Warm Up: A quick mosey around the clubhouse, then circle up for some 22 count SSH, Imperial Walkers, Daisey Pickers and Windmills
The Workout: 7 Stations of pain. 2 rounds, 2 mins a station then 15 secs rest to move to the next station
Station 1- Sandbag Kettle Bells- Round 1 (Shoulder Shrugs) Round 2 (Famers carry around the parking lot)
Station 2- Kettle Bell- Round 1 (Swings) Round 2 (Alternating 1 arm snatches)
Station 3- Firehose- Round 1 (Squats) Round 2 (Lunges)
Station 4- Battle Rope- Round 1 (2 arm waves) Round 2 (Side Straddle hops with rope)
Station 5- Med Ball- Round 1 (American Hammers) Round 2 (Dying Cockroaches)
Station 6- Weight Plate- Round 1 (Curls) Round 2 (Tricep Extensions)
Station 7- Sandbag- Round 1 (Burpee with a full press) Round 2 (Rut Rohs)
Prayer: Pray for Motor Boattin that his tests this Thurs go well and they don’t have any negative results. Military and First Responders. Go out into the world today and be a positive influence, no matter how big or small.
Do the Major Melon Dew T-Shirt Challenge
/in U Turn /QIC: VasolinePAX: Abe, Alpine, B-I-N-G-O, Bernie, Bobby Boucher, Cancun, Cowboy, Cupid, Fanny Pack, Full House, Gillette, Katniss, Lipstick, Mad Dog, Martini, Maybelline, McNugget, Mookie, Nemo, Pikachu, Steamboat, U.T.I, Vasoline, Wiggly
Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar. Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast. Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q
FNGs: none today
Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins
The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse
Mary: no time today
Announcements: Monthly Challenge #3 begins Monday; #monthlychallenge on slack for more details
T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag
Prayer: the safety of all the students, teachers, state workers going back to school on Monday. Also the safety of everyone state-wide as COVID restrictions begin to ease up.
Not sure this was a great idea.
/in Downtown Train /QIC: Coal AshPAX: Cancun, Coal Ash, Full House, POTS, Quiver, U.T.I, Warbucks
7 Pax @ Downtown Train for a 100 burpee, full body beat down. Nice surprise when I got out of my car to see my neighbor…Cancun. Glad you found F3 and keep up the strong work. Also nice to see Warbucks back at it. Plus a rare visit to DT by Full House and UTI.
FNGs:
Warm Up: Slaughter starter (30 burpees)
The Workout: Grabbed some rocks and headed to library parking lot.
Round 1: Curls for the girls, shoulder press, tri cep extensions (3 sets X 15, 20, 25 each in cadence)
10 burpees
Round 2: Chest press, skull crushers (3 sets each X 10, 15, 20 IC)
10 Burpees
Round 3: Squats, lunges (3 sets each X 15, 20, 25 IC)
10 Burpees
50 LBCs in Cadence
10 Burpees
Round 4: Curls for the girls, shoulder press, tricep extensions (2 sets each X 10, 15 IC)
10 burpees
Round 5: Chest press, skull crushers (2 sets each X 10, 15 IC)
10 Burpees
Round 6: Squats, lunges (2 sets each X 15, 20 IC)
Returned rocks
Mary: 10 burpees
Announcements: Quiver 50th coming up. Going to have Respect Month @ DT. Details to ce soon.
T-Claps (Recognition): All Pax for the hard work this morning. That was a tough workout.
Prayer: 1 minute of silence
Mama house volunteering
/in Fellowship /QIC: LEDPAX: Bobby Boucher, Breach, FedEx, Fonzie, Gump, LED, Motor Boatin', Wallaby
FNGs:no fangs but two additional volunteers. Crazy Kevin and Emily, dark wing duck(Fonzie 2.0) and m Christie assisted with the help.
Warm Up:Coffee, ruck for Breach and Myself(Needmore ruck)
The Workout:move 500 bags of clothes from a garage to 48 foot trailer 20 feet away. 12 volunteers formed a chain and started digging into the pile passing bag after bag of clothes and shoes down the line filling the truck in 2 hours. Leaving half the garage empty and half the garage still needing to be loaded in anothe trailer at some point. TBD
Mary: coffee
Announcements:ultimate Monday, possibly another round of moving bags.
T-Claps (Recognition):To everyone that showed up and helped out.
Prayer: motor baiting test and results. The ma parents traveling safe, military personal and all of us to keep hanging in there during these hopefully soon to be over covid days.