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.
Ultimate Frisbee: 20 PAX Under the Lights at Ting
/in Mutiny, Red October/by DauberFNGs: 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 AO Post/by Fanny PackI 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/by FramFNGs: 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/by FramFNGs: 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/by FramFNGs: 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/by FramFNGs: 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/by ForcepsFNGs: 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.
Easter Egg Hunting at U-turn
/in U Turn/by DauberFNGs:none
Warm Up: Quick jog around parking lot. Circled up for SSH, Good morning, Moroccan Night Clubs, Daisy Pickers, Static Leg Stretches
The Workout: Pre, pre blast tempted PAX with an Easter egg hunt with lots of prizes. Secured a wingman (Fanny Pack) to plan out the morning and help with execution. We met at 0515 and set off with a basket of 75 eggs. As I drove with my hazards on, Fanny Pack gentle threw eggs out the open window on the grass by the sidewalk (trying to find well lit areas). But there were more goodies in store. One of our best runners (Vasoline) is notorious for searching for 4 things during his early morning runs: sport balls (e.g. tennis, golf, lacrosse), money, tools, and the elusive albino deer. YHC had 6 special balls and 2 pics of the elusive albino deer. Would Vasoline or any of the PAX find these beauties? Time would tell.
Before runners started reverse U-turn standard 5-plus mile route or 3.5 mile route, YHC highlighted the following rules: only PAX who began U-turn were eligible; based on 19 PAX, three egg minimum (no more than 4); must return eggs to YHC at Mary. Prizes awarded post COT.
Dauber ran with Mookie, Bobbie Boucher and Forceps. Headlocks work fellas. I promised Mookie I would come out to Kung POW if he returned the favor; a man is as good as his word. Same thing with Forceps: he HC’d after I committed to Ground pounder. Always great catching up with Mookie. He reminded me of a certain t-shirt when I announced I had to divert to the woods. Thanks for picking up the 6 too Mookie. We caught up with Bobbie Boucher and Forceps and continued mumble chatter. With first ones in, we slowly saw additional PAX come into the parking lot. I think Emeril took a short cut to and came in hot needing to adjust gross weight at Panera’s. Within 15 mins, all PAX were accounted for.
Mary: The thought was there but then we began collecting the eggs for my M and may have forgot. PAX grabbed their tickets and were eager for the numbers to be called. Vasoline was very excited about his discoveries: two golf balls, a penny, and a tennis ball. I pleaded ignorance. Emeril founded a golf ball too. Fanny Pack found an albino deer.
I pulled out my phone and showed pax my dubious pic of the “Dauber” sport balls. See pic.
YHC drew the first ticket and called the lucky number: Winner – Bobbie Boucher. He then drew the next winner: Forceps who then drew the final winner, Alpine. Each Winner chose an envelope. Gift cards from local merchants in each envelope. PAX happy. See pic.
Announcements: Willow Springs 3rdF today – See Gump; see Slack/FB for more announcements.
T-Claps (Recognition): All the PAX who shared their extra eggs making sure each PAX had at least three eggs. Nice.
Prayer: Forceps’s friend Todd who had a heart attack; Praise for Doc’s kid and her successful surgery; Banana Seat gave us a PSA: testicular awareness month; Unspoken.
YHC took us out. Happy Easter to you all.
This was a lot of fun. Thank you again Fanny Pack for your help this morning.
Honored to lead. -Dauber
Coupons at Cletus
/in AO Post, Cletus/by TetanusFNGs: None
Warm Up: Frankensteins X10, Hillbillies X10, Imperial Walkers X10……mosey to the east side parking lot to finish the warm up with SFAC X10, Good Mornings X10
The Workout: Mosey to the amphitheater for an upper body warm up. Split into 2 groups and one group does an exercise while the other group does Balls to the Wall.
Merkins X20
Dips X20
Wide-grip Merkins X20
Dips X20
Mosey to the pavilion for stations.
Station 1: Block Walk….with hands lowered to each side and a cinder block in each hand, walk up the sidewalk and back (~30 yards) in a static shoulder shrug position (this station dictates when the stations rotate)
Station 2: Curls for the girlz (your choice between 20 and 25lb dumb bells) AMRAP until Station 1 returns
Station 3: Tricep extensions with a cinder block AMRAP until Station 1 returns
Station 4: Lay back on balance ball and perform dumb bell flies AMRAP (15lb dumb bell provided)
Station 5: Curls for the girlz using a cinder block
Once everyone cycled through the stations, indian run around the soccer fields and rinse/repeat
After 2 rounds, it was time to go find Mary.
Mary: Plank position while all PAX gave a 10 count, box cutters X15, LBC’s X 30, Homer to Marge X 20
Announcements: April 24th Sleep in Heavenly Peace….building beds for children coming out of homelessness
Prayer: Florence/FloJoe and his M with their career paths as his M is potentially moving into a full time role
It’s Good to Be Back
/in Sheepdog/by Fanny Pack“It’s good to be back.” This was said by Kotter Mr. Terrific as we finished up today’s workout with COT. You know how sometimes you know someone only means something like 60 or so %…either way, Mr. Terrific was strong pushing through today’s workout. He was not weak…if so…he would’ve just fartsacked. We we’re glad to have this guy back! Today’s beatdown was designed to be very simple, yet effective.
FNG’s: No
Warm Up: SSH x 25 IC, Good Mornings x 10 IC, Frankenstein’s, Willie Mays Haze, Seal Claps, and Moroccan Night Clubs all x12 IC. Moseyed around the back of the school for the workout.
The Workout: Very simple. Each PAX would complete 100 Single Leg Bulgarian Squats, 200 Hand-Release Merkins, and 300 Squat Jumps. PAX worked for 3 minutes at a time. When the timer went off, we did and Indian Run around the back track. Each round we added a lap for the Indian Run, up until 3 laps. All PAX worked together toward the end to pick up the 6 and bang out final reps. This took us just about the entire time.
Mary: WW2 x 30, LSF’s x 20 IC, Pickle Pounders x 10 IC. SSH x 50 IC, Good Mornings x 10 IC. Have a nice day!
Announcements: Bed Build donations and project coming up at the end of the month. Thrift store work this weekend as per Gump. Look for both of these opportunities on the 3rd F Channel. New Monthly Challenge about to hit the street…Check Slack…it’s yoga and stretching…we all need it!
T-Claps (Recognition): Mr. Terrific fearless and unrelenting in getting back after it in the gloom today!
Prayer: Pikachu’s M, Sargeant Leach (retired HSPD) battling lung issues in need of transplant. YHC took us out…honored to lead today men!