AO: Nutcracker (South Wake)
Workout Date: 06/15/21
Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Since we had two pre-runners rolling in, start with exercises instead of a mosey
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC
Downward Dog with calf isolations
World’s Greatest Stretch
Main Event
1) Mosey to the side parking lot for Number of the Beast.6 rounds. 6 stations. 6 reps. 1 exercise per round. Exercises were: Sumo Squats, American Hammers, Merkins, Jump Squats, LBCs, Burpees
2) Partner up and grab a rock for partner running/AMRAP rock work. Curls, Overhead Press, Bus Driver, Triceps Extensions, Bent Over Rows, Shoulder Taps, Grounder Pounders.
3) Mosey back to start and shuffle to the grass for Jack Webbs. 10 counts after rounds 7, 8, and 9.
Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC
COT:
9 PAX
Announcements:
F3 Raleigh Day of Service 6/19 starting at Vatican City 0700
Warbucks gathering newborn supplies
Prayers for the Martin family, prayers unspoken.
YHC took us out.
Naked Moleskin:
I showed up early to prerun, hoping to get back where I was running-wise and weight-wise back in March. Maybe that was a bad idea, NotB was rough.
Mumble chatter was a little more mellow this week, no wife swapping jokes(?) this time. It was good to recognize some guys from last week.
This was my sixty-second #F3Q21 #2021Challenge Q (sixty-fourth overall). Next Q is Thursday at Hot for Teacher in Carpex.
-Pigpen
QIC: Pigpen
PAX: Mad Dog 2020, Roger Roger, Blue Hen, Flannigan, Hurts A Little, Da Business, 3rd Cousin, Moby, Pigpen
Workout Date: 06/15/21
Baby Yoga at Disney.
/in Disney/by FramSeveral PAX had indicated over a couple of months that we should do more stretching or yoga during a workout. YHC thought what better time to drop it on my 2 year celebration week. 40 min of yoga from a non-YOGI master. Names of moves and fluidity were suspect, but nonetheless we made it through. DRP taken!
FNGs: John P. AKA: Cheesy Tots
Warm Up: SSH, SFAC, Frankenstein’s
The Workout: Various Yoga poses. Don’t know all the names, but we moved through Vinyasa’s, Triangles, Warriors, Reverse Warriors, Runner pose, Twisting Triangle, Etc…etc…..etc… Groan, grunt, cuss, Groan….breath……hold breath…..breath……groan, cuss, breath again……..CUSS! “Damn that was fun, different and great! Let’s do it again sometime.” said various PAX’s. Cue a “That’s what she said line” by Quiver every 30 sec during the ME.
Mary: LBC, Rev LBC, Full LBC, Butterfly’s, Two hand heel tap, Oblique V-ups, Scissors.
Announcements: Too many to list, check Slack.
T-Claps (Recognition):
Prayer: Woody’s son traveling to West Coast, Family in Golf cart accident. Fram daughter in NE.
While the Fritter’s away, the tigers will play
/in Speed Racer/by Full HouseFNGs: none
Warm Up: light stretching
The Workout: Since everyone was chasing the elusive doughnut or playing with Mickey this morning, two PAX set out to get prepped for BRR. Mosey down Linksland to Salem Ridge for some hill repeato this morning. Start at the bottom of the hill at Salem Ridge and then began with Marathon pace, half marathon pace, 10 mile pace, 10k pace and 5k pace to round out 5 sets of hill repeats. Two tired PAX then moseyed down Gable Ridge and back towards Holly Ridge MS.
Mary: stretching, yoga
Announcements: none
Prayer: Axe’s dad recovery from knee surgery
Back to Old School Workout
/in AO Post, Thunder/by DustyFNGs: Orca (Mike Pellicci)
Warm Up: With the help of FoulBall: side saddle hops, cherry pickers, good evenings, fazio arm circles
The Workout:
Rock pile: 5 rounds of 15, 12 and 10 reps of: Curls, triceps extensions, squats, upright rows and shoulder press.
Run to ten poles, doing 1 increasing to 10 merkins at each pole.
Dice game with a round of each pax rolling and leading with 10 reps of:
Mary: a few rounds of lbc’s, sit-ups with various poses, ww1’s, box cutters and shoulder taps
Announcements: Picnic, others
Prayer: Peace and happiness
Bunny humpers
/in Running 4 the John/by Full HouseFNGs: none
Warm Up: GM’s, DP’s
The Workout: Mosey down crossway, holly springs and back to Ting. Bunnies all over, must have been gettin’ busy during Covid. Great work by the group today!
Announcements: Abe setting up Juneteenth run on Sunday for AGS
Prayer: Rut’s dad recovering from kidney surgery, Axe’s dad having knee surgery
Nutcracker Sweat
/in Nutcracker/by Pigpen-RaleighAO: Nutcracker (South Wake)
Workout Date: 06/15/21
Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Since we had two pre-runners rolling in, start with exercises instead of a mosey
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC
Downward Dog with calf isolations
World’s Greatest Stretch
Main Event
1) Mosey to the side parking lot for Number of the Beast.6 rounds. 6 stations. 6 reps. 1 exercise per round. Exercises were: Sumo Squats, American Hammers, Merkins, Jump Squats, LBCs, Burpees
2) Partner up and grab a rock for partner running/AMRAP rock work. Curls, Overhead Press, Bus Driver, Triceps Extensions, Bent Over Rows, Shoulder Taps, Grounder Pounders.
3) Mosey back to start and shuffle to the grass for Jack Webbs. 10 counts after rounds 7, 8, and 9.
Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC
COT:
9 PAX
Announcements:
F3 Raleigh Day of Service 6/19 starting at Vatican City 0700
Warbucks gathering newborn supplies
Prayers for the Martin family, prayers unspoken.
YHC took us out.
Naked Moleskin:
I showed up early to prerun, hoping to get back where I was running-wise and weight-wise back in March. Maybe that was a bad idea, NotB was rough.
Mumble chatter was a little more mellow this week, no wife swapping jokes(?) this time. It was good to recognize some guys from last week.
This was my sixty-second #F3Q21 #2021Challenge Q (sixty-fourth overall). Next Q is Thursday at Hot for Teacher in Carpex.
-Pigpen
QIC: Pigpen
PAX: Mad Dog 2020, Roger Roger, Blue Hen, Flannigan, Hurts A Little, Da Business, 3rd Cousin, Moby, Pigpen
Workout Date: 06/15/21
Rock Toss at the Trot
/in Possum Trot/by WarbucksFNGs: nope
Warm Up:
Mosey around tennis courts with stops for SSH, Windmill, Sir Fazio arm circles, squats, merkins, etc
The Workout:
Thing 1: 4 corners on tennis courts
Round 1: Exercises at each corner
Round 2: Stack up exercises at each corner
Exercises
5 Absolutions
10 Turkish get ups
15 pistol squats
20 American hammers
Thing 2: Rock Toss
Toss rock and bear crawl to rock and do 1 merkin. Continue until you get to the street. Cusack rock back to rock pile and circle up on courts for Mary.
Mary:
Plank hold-o-rama with some mission and core principle education and a few other core exercises.
Announcements:
See social media, fritter next week
T-Claps (Recognition):
Strong work by all and for putting up with absolutions and turkish get-ups
Prayer:
Injured PAX, YHC, unspoken
YHC took us out
We’re not doing Irkins are we?
/in Purple Cobra/by WarbucksFNGs: Nope
Warm Up:
Mosey to dumpster area for: GM, SSH, Imperial Walkers, Sir Fazio arm circles, merkins
The Workout:
Mosey to goodwill parking lot circuit
PAX chose an exercise (1 jump rope, 2 sets of rocks, and rest were bodyweight) for their spot and did that while runner goes to light pole for 10 monkey humpers and PAX rotated through all stations. Round 2 PAX chose new exercises and did pickle pounders by light pole.
Mosey to dumpsters
1 PAX held peoples chair while holding partner’s legs. Partner did 2 derkins and switch. Then all PAX held peoples chair for a 10 count by everyone. Repeated 2nd time with 20 count peoples chair for a nice burn.
There was some mumblechatter about partner irkins, but not on my watch.
mosey across the street for suicides. Stops were end of 6 islands on teeter side of lot – at stop alternate between 10 count of LBCs and LSF.
Mary:
Boat canoes, american hammers, 6 inch hold
Announcements:
Picnic, UNC donations
T-Claps (Recognition):
Woody for his strong F3 start. Almost a month now of nearly posting everyday.
Prayer:
Hasselhoff’s mom, injured PAX
Bondo took us out.
It gets HEAVIER as we go!
/in Prison Yard/by FramYHC had been wanting to get out the big boy toys for some bulking up. The Prison Yard is notorious for coupons and tabata style work. We had tires, ropes, an ab wheel, Pain sticks, 15lbs DB – 65lbs DB, 125lbs on the straight bar, 40lbs Tractor weights, a fire hose and battle rope. Time to get to work.
FNGs: None
Warm Up: I/C SSH 20, I/C 10 Good mornings, Daisy Pickers, Frankenstien’s SFAC forward/reverse.
The Workout: Thang 1> Instructed PAX’s to get into groups of 3 and we talked about each of the stations. The 3 man teams rotated inside of each station performing a super set per muscle group. Each exercise was 50 sec with 7 sec rest/rotate. After each superset was complete PAX rotated to next station. Superset 1 ABS (Toes touch each plate on the straight bar with 125lbs while holding a bench press/AB wheel/ Double overhand smash with battle rope.) Superset 2 Shoulders (Two PAX standing press the tire while 3rd man does Bobby Hurley’s, Rotate through every 50 sec…There was some swearing on this one) Superset 3 Biceps ( Railroad iron curl/Hammer Curls 40lbs/15 lbs alternating curls…FED EX gets credit for naming the BB on this station) Superset 4 LAT/Delts (Front raise with fire hose/ Heavy bag or tire flip/Pain Stick press….DEADBOLT wanted to know if there was a rest station built in) Superset 5 Shoulders/Traps (Tractor weight shrugs/Upright Rut Rows/ 30lbs or 65lbs Lawnmowers) Thang 2 > Stack’em Curls for the girls with Plank hold. 40lbs, 60 lbs, 35lbs, Railroad iron, 25lbs, 15lbs. Start with two reps and work your way up to 12 reps finishing with the 15lbs. As the PAX move through the stackems the other plank hold while waiting their turn and when you finish move to plank hold. Release when last PAX gets to end of group….DOUBLE D was sleeveless Fuquay-Varina style and was ready for the gun show after this.
Mary: OYO 10 reps. Big Boys, Butterflys, Two handed heal touch, Leg climb, Freddy Mercury on Q’s count. Cobra to Downward dog stretches.
Announcements: Carpex swap. Quiver signed up and willing to Co-Q.
T-Claps (Recognition): Sprinkler for running EC with an EH from POTs.
Prayer: Banana Seat with unspoken. YHC took us out.
Shoulda done two rounds together
/in AO Post/by EmerilDay 2 of the Fritter Challenge and YHC had your Q. 10 guys started Day 1 yesterday and the same 10 guys showed up for EC. @Pikachu, @187 and @Skidmark took off a little early to get in 3. @Breach, @Dumbo, @Cupid, @Pablo, @Dawgpound, @Emeril, and a late arriving @Lipstick got in our 2 miles. @Redenbacher and @Full House joined the 2 mile group and @Beer Pressure showed up for the Main Event. YHC was wondering why @Full House missed Paradise City yesterday and found out that Pickle Tickle won out hence his Fartsack.
FNGs: None
Warm Up: Jog around the track with stops for SSH, Good Mornings, Booty Bops, Foot Trace. YHC explained the concept of the workout before we started but in hindsight probably could have run through a couple of rounds before he sent everyone off in their pairs. Some mass confusion at the start but everyone eventually got on board.
The Workout😐
Partner up (Same or close size KB’s). One side has KB’s the other has Maces. Both Partners perform KB Exercise. One partner then jogs to midpoint of the track while the other partner carries both KB’s. At center track is a list of Core exercises. Partner 1 performs the Core exercise until Partner 2 shows up. Partner 1 then takes the Bells while Partner 2 performs the core exercise. Stops once Partner 1 gets to the Maces. Partner 2 then jogs to the Maces and they perform the Mace exercise together.D o same KB carry back to mid- track and get back to the KB exercises. Keep repeating until done.
Kettle Bell Exercises:
Round 1: x20 KB Swings
Round 2: x10 each arm Snatches
Round 3: x10 each arm KB Row
Round 4: x10 KB Halos
Round 5: x10 each leg KB Single Leg Deadlift.
Round 6: x10 Goblet Squat
Round 7: x10 each arm KB Press
Round 8: x10 WWII with KB
Round 9: x20 KB Bridge Press
Round 10: x10 each leg Side Lunge
Core Exercises:
Round 1: American Hammer
Round 2: LBC’s
Round 3: Low Slow Flutter
Round 4: Pickle Pounders
Round 5: Low Slow Flutter
Round 6: Freddie Mercury
Round 7: Boat Canoes
Round 8: Homer to Marge
Round 9: Burpee
Round 10: Box Cutter
Steel Mace Exercises:
Round 1: x10 Switch Squats
Round 2: x10 Seated Overhead Press
Round 3: x10 each side Hinge Row
Round 4: x10 360
Round 5: x10 on Back Press
Round 6: x20 Ballistic Curl
Round 7: x20 Tricep Extensions (standing or laying down)
Round 8: x10 Cookie Pouches
Round 9: x5 each arm High Plank Row
Round 10: x5 each leg Side Lunge
Mary: No time
Announcements: F3 Picnic, Warbucks donations due, Megs Smile coming
T-Claps (Recognition): Nope
Prayer: Warbucks, Kevin, Heidi – Breach took us out.
The Fritter made a come back without you!
/in Paradise City/by DumboToday marked the first workout of the week for the Foundation. There are over 30 members in the Foundation but only 10 showed up for the new and expanded Fritter Challenge. That pre-blast must have scared them all away.
EC: 187, Pikachu, Skidmark, Lipstick, Breach, Cupid, Dawgpound, Emeril, Pablo & Dumbo
FNGs: none
Warm Up: Lap around Ting with stops for Good Mornings, HB/IW, Windmill, Fazio Arm Circles.
The Workout:5 stations were established: bottom of the ramp (5 burpees), top of the ramp (10 LBC IC), dumpsters (10 merkins), tennis courts (10 squats), basketball courts (10 monkey humpers). Start at the bottom of the ramp with burpees, Indian run to the top of the ramp 10 merkins and then back to the bottom for 5 burpees. The next round you run to the second spot and stop at the first on the way back. You always run the farthest and then hit all the stations on the way back.
We made it at least 5 rounds. I had 3.6 miles when we finished. Good work everyone!!!
Mary: Homer to marge, Low slow flutter, big boy sit ups, homer to marge (again), 5 burpees
Announcements: picnic, come to Captain Caveman tomorrow for the second stop of the most epic week in S. Wake.
T-Claps (Recognition): Fritter participants
Prayer: Heidi, Kevin, Officer Leech