FNGs: None
5 HIMs posted to GP including M4L. YHC brought the music box & a basketball.
Warm Up:
10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s, 20x3ct SSH, 20 Fozzie Arm Circles, 10×3 ct Willy Maze Hays
The Workout
Mosey to the Basketball Court
Heavy Hoops:
Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 3 attempts at each location followed by 1 attempt at a layup. Miss all 4 shots and add a 2Ct Burpee penalty.
Rest of PAX perform exercises till 1 shot is made from each of the 3 location.
Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Star Jumps, Hillbilly Squats, American Hammers, Squats, Split Jacks
Moseyto the Rock Pile for Circle of Rock: (Rotate rocks between exercises).
20x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rutrows, Ground Pounders and Bus Drivers
20x3ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10x3ct Plank Rock Spanks (with consent), 10 Rockie’s, 20 Love Handle Haters
Mosey to the Wall of Pain
2 sets of 10x3ct Aussie Ass Smackers
2 sets of 50ct People’s Chair
OYO Burpees based on your personal penalty. (Thanks for the reminder DOA)
Mosey back for COT.
T-Claps: M4L wore a 30lb ruck the entire workout
Announcements: Sign up for mulch work, Upcoming Ted Talk (Dahmer) on depression and community support. Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.
Prayer Requests: Prayers for Moby’s Dad passed away Wes, Forceps: Prayers for closure (divorce and Jon’s estate).
White Men Can’t Hoop
/in Ground Pounder/by ForcepsFNGs: None
5 HIMs posted to GP including M4L. YHC brought the music box & a basketball.
Warm Up:
10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s, 20x3ct SSH, 20 Fozzie Arm Circles, 10×3 ct Willy Maze Hays
The Workout
Mosey to the Basketball Court
Heavy Hoops:
Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 3 attempts at each location followed by 1 attempt at a layup. Miss all 4 shots and add a 2Ct Burpee penalty.
Rest of PAX perform exercises till 1 shot is made from each of the 3 location.
Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Star Jumps, Hillbilly Squats, American Hammers, Squats, Split Jacks
Moseyto the Rock Pile for Circle of Rock: (Rotate rocks between exercises).
20x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rutrows, Ground Pounders and Bus Drivers
20x3ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10x3ct Plank Rock Spanks (with consent), 10 Rockie’s, 20 Love Handle Haters
Mosey to the Wall of Pain
2 sets of 10x3ct Aussie Ass Smackers
2 sets of 50ct People’s Chair
OYO Burpees based on your personal penalty. (Thanks for the reminder DOA)
Mosey back for COT.
T-Claps: M4L wore a 30lb ruck the entire workout
Announcements: Sign up for mulch work, Upcoming Ted Talk (Dahmer) on depression and community support. Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.
Prayer Requests: Prayers for Moby’s Dad passed away Wes, Forceps: Prayers for closure (divorce and Jon’s estate).
Skidmark.com
/in AO Post/by Skidmark4 pax weren’t scared of David Goggins or the rain when they committed to Casino Royale this morning. The mumble chatter was at a minimum but was powerful. Key takeaways from mumble chatter this morning. 1. If you have a website you are an organization. Guess I need to take down Skidmark.com 2. LED coaches kids 3. That’s all I remember because we were too busy working out.
FNGs: None
Warm Up: None, we got right to it.
The Workout:
1. Started with 2 minutes of SSH followed by 2 minutes of merkins. We did this for 16+ minutes.
2. Burpee mile – 12 burpees every .25 mile in a 4 man Indian Run
Mary: We did Mary for 14 minutes
50 CC LBC’s
25 CC Low Slow Flutter
25 CC Dying Cockroach
We then held plank for 10 minutes doing various exercises such as mountain climbers, 1 arm plank, plank jack. We practiced being mentally strong while in plank so Pax were asked to repeat the F3 mission and we named the core principles in order.
Announcements: Mulch
T-Claps (Recognition): What rain?
Prayer: Apparently Fumunga gets some congratulations. I knew you could do it.
Hot Blooded for Thunder
/in Thunder/by FumungaPAX: Fumunga (YHC), Pikachu, M4LIFE, Rams, Foul Ball, Dusty, Dauber, LipSync, Kubota
FNGs: None
Warm Up: Mosey over to a secluded soccer field, Side Shuttle Hop, Fozzie Arm Circles, Good Mornings, Leg Huggers
The Workout: The PAX mentally prepared for some Hot Blooded exercises that left some PAX with Double Vision at the end.
The workout was 30 minutes of work with 25 seconds, 5 seconds off between each exercise:
Set 1 (x4 times)
One Minute Rest
Set 2 (x4 times)
One Minute Rest
Set 1 and Set 2 Straight through with no repeats
Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Banana Boats, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, Leg Climbers (12 per leg), American (Freedom) Hammers
Announcements: Mulch, Ruck/Adopt a Highway Sunday, Brought up the awareness of Fuquay AO Status
T-Claps (Recognition): Fumunga’s Wife is Pregers(!!)
Prayer: N/A
Pain is temporary…Wu-Tang is Forever.
/in Disney/by ShamWowFNGs: NADA
Warm Up: Quick Mosey around the lot. Circle up for some arms out fun. SSH x30, OHC, Seal Claps, Bent over OHC, Seal Claps, Daisy Picker, Sir Fazio’s, Michael Phelps & recover.
YHC was planning something a little different had more PAX braved the rain (or my demented Mickey pre-blast…). Look, you know what you get at Disney. No BS, just a good solid beat down. Because we had smaller numbers, meant even more pain. But it’s only temporary, Wu-Tang is forever…
The Workout:
We surveyed for some coupons including Pikachu’s fire hose from the 911 SC, Fanny Pack provided a 25 lb dumbbell and a 17.5 kettle bell. Here we go.
Just in case of downpour we started from the shelter for the exercises.
Round 1 – 100 Foxhole Merkins – Sets of 25 done together (WWI, rollover to Merkin is 1) with a lap around the field after each set. Each PAX carrying a coupon on a mosey with one PAX a little faster and squat or plank hold for the 6. 4 rounds (each of us got to carry 1 coupon and have a free mosey)
Intention was a DORAish – but time was not on our side.
Audible:
50 Mountain Climbers IC
50 Squats
50 Mountain Climbers IC
TIME.
Mary: She eluded us for time.
Announcements: Upcoming Ted Talk (Featuring Dahmer) and call for topics/speakers
T-Claps (Recognition): Dahmer and Fanny Pack for EC
Prayer: Fanny Pack’s daughter who is trying to find her way as a pre-teen, Bobby Dahl’s niece who is having a battle with depression. Unspoken, YHC took us out.
If a Tree Falls in the Woods…
/in Viscous Cycle/by DauberFNGs: none
Warm Up: limited
The Workout: ~5.7 mile trail ride
Mary: late
Announcements: Mulch, Ruck/clean-up/FV workouts
T-Claps (Recognition):
Prayer: Unspoken. YHC took us out. Honor to lead.
Normageddon, Part 3: No time to roost
/in The Nest/by NormYHC’s 2 year anniversary tour continued at The Nest where we had great temps but definitely no time to roost. After a solo EC, YHC returned to the parking lot where a handful of PAX were preparing for what was to come.
It was an honor to lead as always and I’m thankful for those who showed up to encourage and push me. It means more than you guys know.
FNGs: None
Warm Up:
Mosey around the parking lot
SSH x 20 IC
Frankensteins x 15 IC
Daisy Pickers x 15 IC
Good Mornings x 10 IC
Windmills x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
The Workout:
We moseyed over to the baseball field which has never before been utilized at The Nest as far as anyone could remember.
Start off with 5 burpees at home plate > bear crawl to 1st base > plank hold for the 6 > do an arm exercise (Round 1 = Merkins x 10) > Lunge walk to 2nd base > squat hold for 6 > do an ab exercise (Round 1 = WW2 x 10 IC) > crab walk to 3rd base > squat or plank for the 6 > do a leg exercise (Round 1 = squats x 10 IC) > crawl bear to home plate > plank hold for the 6 > complete the round with (you guessed it) 5 celebratory burpees and a victory lap around the bases.
Round 2: R&R plus 5 reps (15 @ each base)
Round 3: Pax chose to change the exercises to Carolina Dry Docks @ 1st base, LBC’s @ 2nd base, and Monkey Humpers (thanks a lot Gump!) @ 3rd base – plus 5 reps (20 @ each base)
Round 4: R&R minus 5 reps (15 @ each base)
That was all we had time for so moseyed back to the parking lot for Mary…
Mary:
American Hammers (x 15 IC)
Freddie Mercuries (x 15 IC)
Box Cutters (x 15 IC)
Homer to Marge (x 10 IC)
Homer to Marge – right leg up (x 10 IC)
Homer to Marge – left leg up (x 10 IC)
Have a Nice Day!
Announcements:
Mulch on Saturday; Adopt a highway on Sat. @ 6am at Needmore Park
T-Claps (Recognition): Great work HIM! > Congrats on the new job Finkle!
Prayer:
FloJo traveling and family challenges; pray for our nation – healing and recovery from COVID; Finkle’s new Job
The 19th hole
/in Prison Yard/by FramFNGs: None
Warm Up: Tire and Pain stick carry to bottom of hill.
The Workout: 3 PAX do a cadenced exercise with a pain stick for 18 count. When completed run up to the two guys flipping the tire up the hill. Repeat until the tire makes it back to the club house. We went up the hill of the old number 18 on the old crooked creek golf course. The PAX were so juiced we even repeated the steep section with each tire. Once we passed the hole we turned the cadence into an 19 count and headed towards the 19th hole (aka the parking lot).
Mary: Supermans & Banana boats
Announcements: Mulch
T-Claps (Recognition):
Prayer: Unspoken
IPC week 3
/in Possum Trot/by LEDFNGs:none
Warm Up:some arm stretches and leg stretches OYO
The Workout: ironpax week 3
timed workout
400m run
10o merkins
400m run
90 squats
400m run
80 merkins
400m run
70 squats
400m run
60 merkins
400m run
50 squats
400m run
40 merkins
400m run
30 squats
400m run
20 merkins
400m run
10 squats
800 m run
Mary: none
Announcements:mulch Saturday ruck and adopt a highway Sunday 6:00 am
T-Claps (Recognition):
Prayer: people affected by sally
We Got Geriatrics on this Wall
/in AO Post, To Be Determined/by Fanny PackFNG’s: nope
Warm-Up: SSH x 40, Good Mornings, Hillbillies, Squatted Seal Claps x 15 each. Mosey to the far end parking lot.
The Workout: 11’s. Went between the end of the parking lot until about the center speed bump. We did Sumo Squat Jumps And Standard Merkins on the ends.
We then moseyed to the picnic shelter. We split into two groups. 1 group held Balls to the Wall while the other group did 1/3 count Jack Webb’s up to a 10 count. Groups switch. Then…rinse and repeat.
Onto DORA. Partner runs loop around other shelter and back while partners work together to complete 100 irkins, 200 Freddie Mercury’s, and 300 squats. Strong effort put in by all pax as we finished quite quickly.
So… more Wall work. This time it was 1 group doing People’s Chair while others did 25 count Dips. Switch groups. At this point, Sprinkler commented something about a lot of Wall work considering the presence of so many geriatrics…RESPECT! We repeated the above twice.
Mary: 15 counts of LBC, LSF, Homer to Marge, Pickle Pounders, Chill-Cut hold, Dying Cockroach. Finished with 10 burpees OYO.
Announcements: Mulch Sign Up. Sunday Hilltop Needmore Ruck will be Adopt A Highway cleanup Q’d By LED.
T-Claps (Recognition): Pax for strong effort, especially the three Masters among us.
Prayer: Our brother Tetanus to heal up. Unspoken. Bondo stepped up to take us out. Honor to lead fellas!
Murph is Back
/in AO Post, Tea Time/by DustyFirst Tea Time Murph since they closed the playgrounds back in March.
FNGs: None
Warm Up: Run One Mile
The Workout: Condensed murph workout since it has been so long. We plan to ramp back to full workout over the next few weeks.
60 Pull-ups
100 Merkins
200 Squats
Mary: Run one Mile
Announcements: None
Prayer: Gratitude