5 Men braved the yard for a new Tactical Reaction deck of suck
Fram, Double D, Sprinkler, Dirty Pipes, and Warden Breach on the Q.
Warm Up: Started as a typical mosey around the parking lot with some 22 rep counts of SSH, Imperial Walkers/Hillbillies and some Windmills. We moseyed back to the start to get the suck started
The Workout: The deck is most certainly stacked against us for this round
The Queen of Diamonds, ahh what a witch she was 400-meter run followed by 25 merkins, 25 Prisoner Squats and 25 LBC’s, we repeated that sequence 2 more times adding 5 reps to each exercise each time.
Time for the 2nd card of fun to be drawn, the 8 of Clubs, might as well been a swift kick in the nuts. 10 burpees, 10 Sumo squats, and 10 Lo-Slo Fludder followed by another run. Repeat this cycle adding 10 reps to each exercise, we are starting to see a very troubling pattern here.
Ahh the 3rd card, maybe, just maybe this one will not suck as bad. WRONG- it’s a burpee ladder, the timer starts at 1 min, you do one burpee then 2 and so each minute until you can no longer add a burpee and complete within the min. We modified this slightly with some mosey to fill the min, repeato for 5 mins to keep things fun and interesting.
The last card- should be interesting and wait for it…fun, right? it’s an Ace, an Ace should be worth something good. It’s more like you had a 2 on the board and now you get an Ace, not really bad, but not really good either. 400m lunges, 400-meter sprint, 100 bear crawl, 100-meter jump squats, and then we ended with a 10 parking spot build a bear.
Mosey back to the start for
Mary: Didn’t feel like we had enough abs in there so we did some modified Homer to Marge from the crab walk position, some penguin heal taps, and finished with some plank rotations.
No one passed out or perished so it was a great day in the Prison Yard
Announcements: Travis Manion WOD at Tiger Blood on 4/29. JOCO is hosting an Oddsey CSAUP on my 22nd (Dirty Pipes has the details)
Prayer: Pray for Dirty Pipes and his family, his mother-in-law has stage 4 pancreatic cancer, pray for healing and for grace in this troubled time. Prayer for POTS and his wife as she had surgery today, pray for a speedy recovery. Thoughts and prayers for our country in these troubled times and for safe journeys for our Military and First Responders as they continue to serve on the front lines to protect us.
My Little Friend
/in The Nest/by GamecockWe kept it leg friendly today, but that doesn’t mean easy.
FNGs: None
Warm Up: SSH, Imperial Walkers, Willie Mays Haze, Frankenstein, Michael Phelps
The Workout: A four corners stack, but we substitute the mosey between each corner with something different with the Kettlebell.
Stack 1: Merkins, Nipplers, Carolina Dry Docks, Angle Grinders. Move between each corner with a kettle bell bucket brigade.
Stack 2: LBCs, Plank Hold, Meat Gazers, Outlaws. Move between each corner with a kettle bell lunge walk, indian run style.
Stack 3: Hover Merkin, Squat hold seal claps and overhead claps, Jack Webbs, Balls to the wall. Move between each corner with John Cusack.
Mary: Done during round 2
Announcements: Sign up for Sleep in Heavenly Peace 4/24.
T-Claps (Recognition): H1N1 with the EC
Prayer: Finkle’s mom recovering from a shoulder injury
The Deck of Suck at Prison Yard
/in Prison Yard/by Breach5 Men braved the yard for a new Tactical Reaction deck of suck
Fram, Double D, Sprinkler, Dirty Pipes, and Warden Breach on the Q.
Warm Up: Started as a typical mosey around the parking lot with some 22 rep counts of SSH, Imperial Walkers/Hillbillies and some Windmills. We moseyed back to the start to get the suck started
The Workout: The deck is most certainly stacked against us for this round
The Queen of Diamonds, ahh what a witch she was 400-meter run followed by 25 merkins, 25 Prisoner Squats and 25 LBC’s, we repeated that sequence 2 more times adding 5 reps to each exercise each time.
Time for the 2nd card of fun to be drawn, the 8 of Clubs, might as well been a swift kick in the nuts. 10 burpees, 10 Sumo squats, and 10 Lo-Slo Fludder followed by another run. Repeat this cycle adding 10 reps to each exercise, we are starting to see a very troubling pattern here.
Ahh the 3rd card, maybe, just maybe this one will not suck as bad. WRONG- it’s a burpee ladder, the timer starts at 1 min, you do one burpee then 2 and so each minute until you can no longer add a burpee and complete within the min. We modified this slightly with some mosey to fill the min, repeato for 5 mins to keep things fun and interesting.
The last card- should be interesting and wait for it…fun, right? it’s an Ace, an Ace should be worth something good. It’s more like you had a 2 on the board and now you get an Ace, not really bad, but not really good either. 400m lunges, 400-meter sprint, 100 bear crawl, 100-meter jump squats, and then we ended with a 10 parking spot build a bear.
Mosey back to the start for
Mary: Didn’t feel like we had enough abs in there so we did some modified Homer to Marge from the crab walk position, some penguin heal taps, and finished with some plank rotations.
No one passed out or perished so it was a great day in the Prison Yard
Announcements: Travis Manion WOD at Tiger Blood on 4/29. JOCO is hosting an Oddsey CSAUP on my 22nd (Dirty Pipes has the details)
Prayer: Pray for Dirty Pipes and his family, his mother-in-law has stage 4 pancreatic cancer, pray for healing and for grace in this troubled time. Prayer for POTS and his wife as she had surgery today, pray for a speedy recovery. Thoughts and prayers for our country in these troubled times and for safe journeys for our Military and First Responders as they continue to serve on the front lines to protect us.
New Disc Golf Course at Possum Trot
/in Possum Trot/by FramFNGs: None
Warm Up: Mosey around outside of tennis courts. SSH, Frankenstein’s, Good mornings, Daisy Pickers, Imperial Walkers, Hillbillies, SFAC. (all I/C)
The Workout: Coupons needed: 1 tire, 2 25lbs weights and 1 frisbee. 1 PAX flipped the tire while remaining PAX did an I/C 25 count exercise. Once count complete a PAX of choice got 1 throw to get the frisbee as close to or in the tire as possible. Group of PAX moseyed and John Cusac’d with the weights to the tire. We counted the number of regular stride steps from the frisbee to the tire and did burpees for the number counted (ex. 5 steps = 5 burpees). We repeated this sequence until all members did the rotation. 2nd time through we cut the I/C down to 15 and per two steps = 1 burpee. Estimated total number of burpees done 100. SLT exercises were a variety. Total number of holes in 1….ZERO. Most steps away from the tire….22.
Mary: LBC, Reverse LBC, Full LBC, Home of the March regular/single,
Announcements:
T-Claps (Recognition): Welcome from Charlotte (Chimay) visiting his parents in F-V./
Prayer: POT’s wife for procedure, Fumunga wife 36 weeks pregnant, unspoken.
Where’s Martini’s Cell Phone?
/in U Turn/by Full HouseFNGs: None
Warm Up: PAX circled up for some SSH, daisy pickers and IWs
The Workout: 2 routes available this morning, 4 miles and 5.5 miles. 17 set out on a short journey in search of some pre-marathon miles, taking it easy, or running with a ruck sack if you’re @Yogurt. The 5 milers took old U-turn, with a trip up cemetery hill in anticipation of BRR in a few months. The run wouldn’t have been complete without a search for Martini’s phone on the route, t-claps to @Skidmark for finding it in the grass and @Yogurt for going back for the six.
Announcements: Opportunity to help build bunk beds for Sleep in Heavenly Peace on Saturday 4/24 from 8-11. See slack and/or LED for details. F3 Foundation is supporting the initiative and events will take place in the Kohl’s parking lot in Fuquay.
Prayer: Good health and safety for all those running in Wilmington.
Circuits, Planks, and Muay Thai at Sheepdog
/in Sheepdog/by FarvaGreat group of Pax today for the workout. We had twins, Gumpalicious, Endo, and an “I accidentally clicked HC when trying to find out who HC’d.” Always a good time at Sheepdog!
FNGs:None
Warm Up: Pretty standard warmup with side straddle hops, fozzy arm circles forward/reverse/seal clap/overhead clap, good mornings, imperial walkers, and hillbillies.
The Workout: Mosey to under the shelter with the low wall sections for 10 merkins, irkens, dips, and derkins.
Mosey a lap around the parking lot and circle up for 10 AG front kicks, jumping lunges, and reverse kicks.
Mosey back to the first location for 9 of each. Take a lap around the parking lot for 9 of each, but substituted monkey humpers for jumping lunges moving forward.
Mosey back to the first location for 8 of each, but substituted planche merkins instead of derkins for just this round. Take a lap then 8 of each lower body exercise.
Mosey back to the first location for 7 of each, take a lap and 7 of each lower body exercise.
Mosey back to the first location for 20 merkins(Suprise!) and 15 dips. Some mumble chatter about a good lesson of never knowing what’s around the corner. Take a lap around the parking lot then 15 AG front kicks and 15 AG rear kicks.
Mary: Mosey back to the first location for Mary. 6 Rounds of Captain Thor’s followed by an embrace the suck plank hold (~5 minutes).
Turned it over to Shredder for 10 minutes of Muay Thai training with blocking, elbow strikes, then a block/strike/knee combo.
Announcements: Run coming up, Shredder looking for volunteers for the next Ted Talk (how has F3 changed your life), special workout tomorrow at Brier Creek.
T-Claps (Recognition): Everyone that made it out and pushed through this morning. It’s always great seeing you brothers!
Prayer: I took us out
False Alarm
/in Kennys Grave/by FinkleFNGs: None
PAX: @Fumunga, @Finkle, @Norm, @Snuggles
This was an emergency Q. So I co-Q’d with @Fumunga as he had to leave to check on his M
Warm Up: Mosey, SSH, Daisy Pickers, Good Mornings, Imperial Walkers, maybe Hill Billies
The Workout: Mosey over to the rock pile John Cusaked over to the playground and we did 4 rounds of colt 45’s, overhead press, tricep extensions, rut rows, 10 pull ups, 10 irkens, and 10 dirkens. By the time we got through this we John Cusaked back to the rock pile and wrapped up the morning.
Mary: We did merry go round exercises so everyone could share in the ab exercises.
Announcements:
T-Claps (Recognition): T claps for @Fumunga going home quickly to check on prego M and coming back to workout in record time!
Prayer: @Finkle’s mom – fell and tore her rotator cuff, @Fumunga and his wife getting ready for new baby.
And this concludes Brony’s April participation
/in AO Post/by BronyFNGs: None
Warm Up:
The Workout:
PAX moseyed to the tennis courts for a sequence of 4-Corners.
Rd 1:
Intermission:
Across 2 tennis courts and back.
Rd 2 (in reverse)
After the tennis court session; we moseyed to the clubhouse patio area for 3 rounds of
Followed by a couple minutes of preachers chair. arms up, out, etc.
Mary:
Announcements: None
Prayer: Baby Weston’s continued fight.
Was that a duck?
/in Speed Racer/by Full HouseThe 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/by FinkleFNGs: 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/by FramFNGs: 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.