6 Minute abs

/in /by

FNGs: Negative
Warm Up: Hillbillies x 15, Imperial walkers x 15, SSH x 20, good morning x 10
The Workout: Moseyed over to the rockpile. While in transit, YHC announced these were NOT going to be rock pushes. Trying something completely different.

YHC instructed pax to grab a rock about the size of a baseball. Huh? Baseball? Yep.

What we do is get into plank position and toss the rock back and forth from hand to hand. While one pax does this, their partner does A-skips around the parking lot. Did 5 reps of this.

I saw this movement on Kari Pearce’s Facebook page. She’s an absolute monster and has a lot of cool core workouts. Give her a follow.

We returned the rocks to their home and moseyed to the pit.

On to 11s. LBCs and Up-Downs. YHC was totally smoked after this. Moseyed to the tennis courts for Mary.

Cupid took us out.

Mary: 6 minute Abs, popcorn style . Inspired by something about Mary.
Announcements: Bass Lake Mulch signup.
T-Claps (Recognition): errybody getting down and wet in the grass this morning
Prayer: Thise battling depression, addiction and substance abuse. That the almighty can guide and keep Hardy healthy as he continues in his Ninja endeavors.

Chasing Away Bats

/in /by

FNGs: n/a
Warm Up: Mosey to track and 400m jog

Some birds seemed to be flying around in the gloom, having a good start to their day. Upon closer examination – they were bats finishing up their night!

The Workout:

100m of A skips + 10 merkins, 100m B skips + 10 SSH.

800m run at 5k pace

100m of side shuffles + 10 burpees, 100m of karoke + 10 merkins

800m run at same pace as first 800m

Grab some fence for claws and leg swings (2 sets of 10, each leg)

800m run, try to keep same pace as first 2

100m walk to recover, 100m A Skips + 10 merkins

Final 800m run, stay strong for both laps

After all those half-mile intervals, there weren’t any bats left in sight! The PAX chased them away!

Mary: Glorious stretching (runner’s stretch, pigeon pose)

Announcements: Mulching at Bass Lake, couple spots open. 3rd F meeting went well, everyone should read up about it.
T-Claps (Recognition):
Prayer: Thanks for one of Pikachu’s friends getting a job. Prayers for people falling ill that can’t be visited by loved ones.

We ran Crossways

/in /by

FNGs: Nope
Warm Up:

Some mumble chatter and frankenstiens

The Workout:

See Title

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Those dealing with addiction

Kenny’s Grave – A Little Something From Everyone

/in /by

EC:  Norm & Gamecock

PAX:  Norm, Gamecock, Fram, Sprinkler, Martini

FNGs:  None

Warm Up:  Mosey around the parking lot, SSH, Sir Fazio Arm Circles, Imperial Walkers, Hillbillies, Windmills, Daisy Pickers

The Workout:  PAX split in two groups,  1 PAX did 5 burpees while the others did squats.  Once 5 burpees were complete, PAX switch. This was floowed buy 4 burpees, 3 burpees, 2 burpees and 1 burpee.

Mosey to the rock pile and pick out a nice one.  Curls for the girls, tricep extensions, ruck rows, squats.

Repeat the 5, 4, 3, 2, 1  burpees.  This time with WWI instead of squats.

Anothe round or rock work.

Mosey back to where we started and began a workout where everyone got involved and got to take charge.  First PAX took off running around the first island.  While he ran, the next man up called out an exercise that the remainder of the group performed until the runner returned.  Once he returned, the next PAX who just chose the exercise took off running and the next PAX in line called out and exercise.  Round 2, running around 1st and 2nd island.  Round 3, running around all 3 islands.  Round 4,  back around the 1st island.

Mary:  Round Robin – each PAX called out an exercise of his choice

Announcements:  None

T-Claps (Recognition):  Great work Men!

Prayer:  Fram’s coworker was in a car accident last night (not sure of scope of injuries, but he did send Fram pics).  12 year old boy near downing at Bentwinds last night (was concious when they took him to the hospital), Country, Military

Murphing at Thunder

/in /by

EC: Pikachu, Fumunga

PAX: Fumunga, Pikachu, Cupid, Noah’s Ark, Rams, Kubota, Lipsync, M4Life,

FNGs: Welcome Sticky Goomba

Warm Up: Foozie Arm Circles, Hill Billy’s, Imperial Walkers, Daisy Pickers

The Workout: The 9 willing participants grabbed a rock and moseyed on over to the starting line in anticipation of the Murph to come.

The Murph consisted of Burpees (x10), Ruck Rows (x25), run 0.2 miles, Merkins (x50), Squats (x75); Repeat till time is called

Mary: Mary turned 25 multiple times

In and Outs, Boat Canoes, Sitting Freddy Mercuries (forward then backward), Slow Scissors, Dying Froggers (NEW MOVE!), Heel Pulses, WWI, LBC (obliques), American Hammers

Announcements: Mulch
T-Claps (Recognition): All of the PAX completing a tough workout
Prayer: None

JUL, 8 2020: 3RD F LEADERSHIP MEETING

/in /by

EC: ShamWow!, Dahmer, Pikachu, Bernie, Aquaman, Abe, YHC

Updates:

  • Golf Tournament for HS Food Pantry is likely postponed.
  • Auction for Megs Smile has been cancelled for 2020.
  • HS Food Pantry appears to be in a good place – no new updates or needs today.
  • No specific updates from Mama’s House
  • #acceleration saw an uptick during early months of Covid.  Has quieted lately.

Ongoing \ New Business:

  • Should look for an update on adopted roads, prepare to support – LED / John Deere
  • Bass Lake Mulch Project – Weekends into August (0.4 miles completed)
    • Bring an FNG
  • Continue relationship with FiA, invite to Bass Lake depending on turnout from F3
  • Open questions – what should we be doing in terms of Covid support?
    • Be mindful of PAX in workouts and meet-ups where possible
    • Consider opportunities for outreach
    • Dahmer to send out another open invite on Slack and FB
  • Welcome Bernie as our latest 3rd F site Q
  • Discussed the topic of diversity in all forms for South Wake.
    • Are we doing enough?
    • Are we making ourselves approachable and truly “Open to all Men”?
    • How might we introduce the group to different men to truly represent Holly Springs and ensure we are well rounded?
    • Bernie to setup some initial meetings with a contact that specializes in similar efforts to improve on this front.
  • Shredder to take a look at insights gathered from the 3rd F survey at the beginning of the year
    • We will deermine the most prominent topic and turn it into a conversation/Ted talk/presentation/SOMETHING
    • 3rd F Site Qs will take on the first and generate a list to assist in IDing the 2nd, 3rd, 4th, 5th, etc group to present with possible topics.
    • Target is to have monthly, orchestrated topics, that are peer led – idealy by Shield Locks or any group of PAX with a passion for the topic.
    • Should hopefully make it fun, approachable, and be out of the box

Announcements:

T-Claps (Recognition):

  • Breach for RuckedUpToCorona
  • ShamWow! for his leadership in support of Skidmark’s family
  • LED – Adopt a Highway in FV
  • PAX that have already jumped in to help mulch Bass Lake.  Keep pushing #HIM!

Prayer:

  • Aquaman took us out – Prayers for all PAX and especially those that have found themselves in some form of distress based on current events.  May we all look to each other for support and that we find strength in a higher power / purpose.

Feeling the “Chill” In The Gloom

/in , /by

5:25am and I was getting  a bit concerned that the fartsack had conquered everyone. Not a minute later when a convoy of cars pulled into the lot and the gloom was alive and well. Florence had the clown car rolling with Hardy and an FNG while Oboe and Wallaby were following in hot pursuit.  I’ve learned in my short time as an F3 Pax that planning is everything when you are Q. You must have a plan for good weather as well as rain, and you may also need to plan based on the size of the group…..but I hadn’t taken into account having an odd number of PAX show up. We had 7 and a poop-eater.

FNGs: Welcome Sprocket

Warm Up:

SSH X20, Groin squat stretch (10 second silent count), Frankenstein X15, Windmill X15

The Workout:

Thing 1: Variation of Running With 100 Reps

Mosey across the parking lot and over the bridge to just outside the behind the baseball fields for Hillbilly squats X25. Then did an Indian Run around the baseball field to the parking lot on the opposite side of the park and stopped for merkins X25, followed by a burpee indian run back over the small bridge and stopped for low slow flutter X25.  Then back on our feet for regular indian run down to the pit for overhead claps X25.

Thing 2:

Group divided into 2 for a little competition. Cones were placed at the starting line which was roughly 40 yards in front of the soccer goals. PAX formed 2 lines parallel to each other behind the starting line. 2 soccer balls were placed between the PAX and the soccer goals, roughly 20 yards from the soccer goals. Both teams of PAX got into Chill Cut position. When the “Go” signal was given, the last PAX in line jumped up and broad jumped over his teammates and dropped into Chill Cut until all PAX had cycled through. The last PAX (which was the first PAX originally at the front of the line) races to a soccer ball and goes for the score. Team that scores first gets a point. Losing team did 5 burpees OYO. The team with one less PAX had one member go twice to make it a bit more even.  8 cycles were completed with a final score of 5-3. Team 2 took the victory (Florence, Snap, Wallaby).

Thing 3:

Just enough time for 50 dips (gotta work the tri’s). Teams stayed in 2 groups. Team 1 ran backwards up the paved hill and back down the hill facing forward while Team 2 ran up the stairs and back down, then 25 dips. Then the teams swapped the stairs for the hill and did one more round before it was time to head back for Mary.

 

Mary: Boxcutters X25, Windshield Wipers X25, LBC’s X25

Announcements:

Mulching at Bass Lake again this Saturday

T-Claps (Recognition):

Florence, Snap and Wallaby for the victory

Prayer:

Those battling addiction,  those dealing with mental health issues, and first responders and their families

/in /by

Officially 1st work out at this new AO (NeedMore Ruck). Sent out a pre backblast Saturday. I was not expecting many since all the fireworks shows and parties the night before except Pots. I knew he would not let me down. To my surprise when I pulled into Hilltop Needmore Park 4 Pax was chatting in PVA.  

 

FNG: Ian (will name him next week) 

Warm Up: None 

The Workout: At 6:00 am on the dot we started. We hit the red trail first for 2 miles. After completing this loop off to the yellow which is 1 mile. After we ended up at the parking lot LED & FNG Ian had to cut a trail. Took a quick pic and we then hit the blue trail. All in all it was 5 miles. Great mumblechatter through out.  

Mary: None 

Announcements: Bass Lake mulch starts back Saturday. We had much discussion on naming this AO. It was decided NeedMore Ruck. This came from Hilltop Needmore Road and the community in which it lies Needmore Community. 

T-Claps (Recognition) All who made it out after July 4th to start Sunday morning off right. LED for bringing FNG. 

Prayer: Silent 

It was an honor to lead! Sprinkler 

What’s this Steel mace thingy?

/in /by

I was excited for I have been wanting to share a steel mace workout with my brothers for quite some time. I hoping this becomes a thing for I need more than one day to pick heavy things up and sit them back down.

The workouts are going to go over the exercises until folks get familiar with the steel mace.

Post EC: Dawgpound (I was barely moving), Dumbo and Emeril
FNGs: None
Warm Up:

We bounced like we were in onnit
Foot traces
Tootsie roles
A barrel full of hips
Spinal Twist
Shoulder ringers
Ear to Shoulder

The Workout:

Classroom

Curtsy Squat — Weight on Leg that is still
    Back Kickstand Squat
    Curtsy Squat
    Curtsy Squat Side Lung
Bow Draw
    Side
    Front
    Back
Rotational Bent Over Row — Weight on side of the hinge
    Single High hinge
    Rotating Single High Hinge
    Straight Arm High hinge
Upper Cut
    Standing
    Battle Lunge (reverse)
    Battle Front Lunge Press (reverse to forward lunge)
Death March
    Switch Squat
    Switch Squat to Forward Lunge
    Forward Lunge Back Lunge Squat

The workout:

4 Rounds of 5 exercises. 45 seconds on 15 seconds off. We went from Curtsy Squats to Upper Cut, to Bow draw to Rotational bent over row to Death March

Mary:

Downward dog into Runners pose with a twist
Downward dog into Pigeon with rotation and sleeping pigeon
Leg out in front stretch

Announcements:
Mulch
Steel maces are at Play it Again sports Cary if you want to pick one up.

T-Claps (Recognition):
Dumbo, Pablo, Emeril and Pikachu for joining me with my new favorite toy
Prayer:
All those with addiction
All those dealing with these crazy times.

Indian Runs and Burpees at Paradise

/in /by

EC: Dawgpound, Emeril, Vasoline, McNugget, Dumbo
FNGs: Nope
Warm Up:

Everyone came ready and we started the workout.

The rules of the workout were set. No negative thoughts and if someone asked if you are tired the only response was “I don’t get tired!!”
The Workout:

Started in a one group Indian Run

We came to the first corner. I was so excited I forgot about the 5 Burpees. We made it up at the next corner.

Corner 1:
10 Reverse Merkins

Back into the Indian Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Indian run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Indian Run for the next lap. The first to finish had to come pick the rest of us up.

Corner 1
5 Double Merkin Burpees

Corner 2
5 Double Merkin Burpees
5 Reverse Lunges Each Leg

Corner 3
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins

Corner 4
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins
5 PGUSJ

Back into one large Scout Run for the following stops

Corner 1:
10 Reverse Merkins

Back into the Scout Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Scout run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Scout Run

Corner 1
5 Burpees

Corner 2
5 Burpees
5 Curtsy Squats

Corner 3
5 Burpees
5 Curtsy Squats
5 T Merkins

Corner 4
5 Burpees
5 Curtsy Squats
5 T Merkins
5 Squats

Mary:

Fellowship run to the corners

Corner 1:
LBC

Corner 2:
Homer to Marge

Corner 3:
Supermans

Corner 4:
Have a nice day

Announcements:

I cannot remember. Probably something about mulch and all.

T-Claps (Recognition):
Prayer: