FNGs: none
Warm Up: Took a jog to one end of the parking lot. Then high knees, but kickers and karaoke to the other end.
SSH X20, Good Mornings X10, Wind Mills X10, Imperial Walkers X10, Hillbillies X10
The Workout: YHC was still recovering from the Murph on Monday, so upper body exercises were out. I settled on four corners.
- Corner 1: mountain climbers.
- Corner 2: tempo squats
- Corner 3: step ups
- Corner 4: lateral lunges
We started the four corners with 10 count, in cadence, each. Then 20 the second round, followed by 30, then back down to 20. Mosey on the long side, sprint on the short.
Crazy Ivan, who are back at Womble starting this week, were gracious enough to share the amphitheater with us on corner 3, and some pleasant mumblechatter was exchanged.
Next, we ducked into the picnic shelter for balls-to-the-wall oops, I mean people’s chair. 10 count down the line, X10 for a total of 70. Recover. Repeat two more times.
We had just enough time for two rounds of calf raises X10.
Mary: Ran out of time, so have a nice day.
Announcements: F3 South Wake picnic coming soon.
Prayer: Florence’s M’s job search, Hardy’s regionals
Hoops down South
/in Kennys Grave/by FinkleFNGs: None
EC: Finkle and Gamecock
Pax: @Norm, @Beerpressure, @Cyclops, @Gamecock, @Finkle,
Warm Up: Nice mosey around the parking lot and then some stretches and warm up exercises.
The Workout: First event we went to the rock pile to pick out a friend. Each Pax got the opportunity to run around the gym block as a timer while everyone else did a rock exercise: curls for the girls, overhead press, rut rows, tricep-extensions, rock chest presses on six. To spice it up we switched rocks each time.
Second event: We took a short mosey over to the basketball court to play a basketball game of knockout. Those who were in line had to do a prolonged stint of exercises ranging from lbc’s to dips, to merkins.
Mary: In cadence: outlaws, American Hammers, reverse lbc’s, boat canoes, and outlaws.
Announcements: Bed build with SIHP at Kohl’s Saturday morning.
T-Claps (Recognition):
Prayer:
AGS 5/23/21 Get Your Sunday On-Better Late Than Never
/in Any Given Sunday, AO Post/by YogurtPre-blast featured Florida Georgia Line’s song, Get Your Sunday On. Had this song in my head all day Saturday and Sunday.
“Work a little less, play a little more…”
Picked up the Q as part of the May Challenge
Warm Up: Good mornings, Frankensteins
The Workout: New route for AGS. See map.
Mary: No Mary, just COT
Announcements: Register for F3 picnic, finish out the May Challenge strong
T-Claps (Recognition): Forceps was planning on doing only three, but had to “suck it up, buttercup” and hammer out 5+ with the group.
Prayer: Unspoken
TBD Return to the Hill
/in AO Post, To Be Determined/by YogurtEC: Fanny Pack, YHC
Warm Up:
The Workout: Guantanamo using the parking spaces (one pax per parking line with both legs at 45 degrees, last pax goes up the group Indian run style, pushing the feet down while pax rebound).
Chill cut with pax bunny hopping (one pax per parking line in chill cut, last pax hops over legs of the pax, moving up the line Indian run style).
Mosey to the Hill beside/behind the Hunt Center. Reverse Indian run, wherein the first pax goes to the back of the line.
The Hill is the location of many, many Cletus sets of 11s. Today, we did 11s with WWIIs at the bottom and Erkins at the top, but you had to hop the fence and do the Erkins on the other side. This took a while and I mostly had the count right! Final climb was bear crawl.
Mary: Been bringing classic rock to Mary. Today, it was China Grove by the Doobie Brothers (1973). This mid-70s is very nostalgic for me, hope everyone enjoyed. Glad Bondo was there to relate, Cancun gave it a thumbs up.
Popcorn ab work featuring the pax’s favorite (or least favorite) ab exercise. Today’s ab work featured low slow flutter, American Hammer, Freddie Mercury, box cutter, and more.
Announcements: F3 picnic on the 26th. Build a Bed on the 12th.
Prayer: Prayers for various pax and family members for good health – both mental and inside the body.
The Ultimate Dodge Job
/in AO Post, Thunder/by LipSyncFNGs: None
Warm Up: Mosey to the “PIT”
The Workout: Ultimate Frisbee with a Dodge Ball twist. A nice 3 on 4 game of Ultimate was interrupted by the occasional Dodge Ball thrown by two injured Sad Clowns (LipSync and John Deere). Don’t worry, we participated in the scoring and change of possession exercises.
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father (Walter) that is going into Hospice Care, Cancun’s second Dad (Buster) who is in the hospital and Kubota’s friend’s (John) wife who is in the hospital
Getting Back into the Woods
/in AO Post, Viscous Cycle/by LipSyncFNGs: None
Warm Up: None
The Workout: A nice 10 mile ride through the woods including some of Kubota’s favorites…. The Steeplechase and the Tower Downhill
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father, Walter, that is going into Hospice Care
Got some!!
/in The Nest/by LEDFNGs:None.
Warm Up:6 Pax for Ec. Started with 21 SSH where all pax needed to stop on 21 after count stopped at 5. Not Surprised, these HIMs were ready to go. Continued with windmills, Dazio Arm circles, merkins, and squats.
The Workout: 7s of squats and absolutions Squats at bottom of hill absolutions at top. Made way to school wall did 20-15-10 count Erkins, Derkins, and dips and then a second round reverse exercises dips, Derkins , and Erkins. Mosey to field and did stacking 4-corners 10-SSH, 20-BBSitups, 30-Bonnie Blair’s, 40-calf raises.
Mary:Finished off workout with protractors hello dollies, single leg v-ups, pickle pounders and some stretching
Announcements: picnic June 26th, bed build June 12th,
T-Claps (Recognition):16-bits wife for picking up the flag I left
Prayer:Norm and his process of going to deployment, Swisher Sweet house search, Finkle and all pax’s injury recoveries
Hot Humid Morning at the Yard!
/in Prison Yard/by SprinklerIt was drizzling rain when I arrived at 5:10 am to unload all the toys.4 cars were in Parking Lot. All F3 guys getting in some EC. Glad the rain held off.
FNG: Nope
Warm Up: Ran a lap around the club house. Circled up for Good Mornings, Merkins, Fazio Arm Circles, seal claps, overhead claps, Hillbillies, Imperial Walkers all 15 IC.
Workout: We worked in Teams of 2. 2 runners were the timers for each station around the club house. Each person rotated after runners were back.
Rotated through 4 times.
Mary: Circled up for Low-Slow-Flutter, Homer-to Marge, Plank Hold all IC
T-Claps: Fram head locked 2 neighbors to come that have not posted in a while.
Announcements: Bed build this Saturday, Holly Springs 5k
Prayers: Breach travel mercies the rest of the week, Friend of mine and DoubleD has cancer, Inspector Gadget rolled his ankle during EC. Hope he recovers quickly.
Honor to lead you Gents!
Ultimate Mutiny Pre-Summer Edition
/in Mutiny/by Gump19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!
Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.
Tribute
/in Paradise City/by SkidmarkMissed a lot of Pikachu’s Birthday week so had to pay some tribute with the Q this week. Pre-blasted some of his favorites including wearing short shorts and shirts optional.
FNGs: None. Thankfully Pablo’s bailed so he joined us instead of heading to Ultimate
Warm Up: Slight mosey to the pitch so we could so the ultimate guys our Hillbillies in short shorts.
The Workout: Three or four man indian run with stops for SSH all the way until the greenway. Modified 11’s from the bridge to the top with Turkish get-ups at the bottom and burpees at the top. Turkish get-ups started with 2 and stayed on even numbers. Corresponding burpees were done to equal 11. Single line indian run back. When Q got the front 20 SSH in cadence. Added some standard merkins and squats toward the end.
Mary: Stretching
Announcements: 5k this week for Sergeant Leach, Warbucks collecting goods for pre-mature babies, F3 picnic (beer at your own risk, no kegs)
T-Claps (Recognition):
Prayer: Lipstick’s M.
Legs, legs and more legs
/in AO Post, Cletus/by AbeFNGs: none
Warm Up: Took a jog to one end of the parking lot. Then high knees, but kickers and karaoke to the other end.
SSH X20, Good Mornings X10, Wind Mills X10, Imperial Walkers X10, Hillbillies X10
The Workout: YHC was still recovering from the Murph on Monday, so upper body exercises were out. I settled on four corners.
We started the four corners with 10 count, in cadence, each. Then 20 the second round, followed by 30, then back down to 20. Mosey on the long side, sprint on the short.
Crazy Ivan, who are back at Womble starting this week, were gracious enough to share the amphitheater with us on corner 3, and some pleasant mumblechatter was exchanged.
Next, we ducked into the picnic shelter for
balls-to-the-walloops, I mean people’s chair. 10 count down the line, X10 for a total of 70. Recover. Repeat two more times.We had just enough time for two rounds of calf raises X10.
Mary: Ran out of time, so have a nice day.
Announcements: F3 South Wake picnic coming soon.
Prayer: Florence’s M’s job search, Hardy’s regionals