FNGs: Notta
Warm Up: Mosey, Dynamic Exercises: Karaoke, karaoke w/High trail leg, HK and Butt kick, Flipphone showed up around here. Skips and walking deadlift lunge. Burpee penalty for FP tardiness. Covered 2 technical components of exercise. Thanks for the practice Flipphone.
The Workout:
1. Sumo Squat: (deep squat, toes at 45, focus on leg raise) I/C. 2. Windmill: (straight arms, slow tension stretch, push hips forward) 3. BTTW: (parallel to wall with chest, flex feet, shoulder shrug, no hip sag) This is about the time it started to rain. We covered Mission and Core Values here. The first HIM to DM me the word Sumo gets a tall boy of their choice on me. Except Dumbo he won last time. 4. Shoulder taps: (shoulders parallel, minimal rocking, feet close together) IC to 30 this hurt. 5.
Mary: Bird dog: (angles, height and core contract) Popeye first time.
Announcements: Road Clean up and why Backblasts are important.
T-Claps (Recognition):
Prayer: Flip family friend loss, Buffalo son finding a job, Popeyes daughter.
Kettlebells and Bear Squares
/in Cletus /QIC: Mr. TerrificPAX: @p.s.i, 16bit, Batboy, Best In Show, BnB, Foot Fault, Harry Carey, Linedrive, Moose, Shooting Blanks
FNGs:na Warm Up: 1/2 mile mosey with intermittent stops for hill Billie’s, imperial walkers, Frankenstein, sir Fazio arm circles, home school high fives, step ups The Workout: Cletus crew rolled up on Ceazy Ivan and joined there thang. Kettlebell and coupon circle with 11 stations for 2 rounds. 30 seconds in, 15 seconds rest.
mosey to the tennis courts where PAX spread to each corner. When transitioning from a corner to another tennis court the PAX crawled a bear squares. Corners were Merkins, side straddle hips, squats and big boy sit-ups. Mary: Picking up cones. Announcements: Everyone shared what they do for a living and encouraged one another to support each other as possible. T-Claps (Recognition): Prayer: Brian’s surgery, girl recovering from copper head bite, Pittsburgh families effected by tornado and man that feel from the stadium at Pirate’s game
I can’t screw it up if I don’t know what it is.
/in Sheepdog /QIC: FramPAX: @buffalo, Bleeder, FlipPhone, Fram, Gizmo, LED, Popeye
FNGs: Notta
Warm Up: Mosey, Dynamic Exercises: Karaoke, karaoke w/High trail leg, HK and Butt kick, Flipphone showed up around here. Skips and walking deadlift lunge. Burpee penalty for FP tardiness. Covered 2 technical components of exercise. Thanks for the practice Flipphone.
The Workout:
1. Sumo Squat: (deep squat, toes at 45, focus on leg raise) I/C. 2. Windmill: (straight arms, slow tension stretch, push hips forward) 3. BTTW: (parallel to wall with chest, flex feet, shoulder shrug, no hip sag) This is about the time it started to rain. We covered Mission and Core Values here. The first HIM to DM me the word Sumo gets a tall boy of their choice on me. Except Dumbo he won last time. 4. Shoulder taps: (shoulders parallel, minimal rocking, feet close together) IC to 30 this hurt. 5.
Mary: Bird dog: (angles, height and core contract) Popeye first time.
Announcements: Road Clean up and why Backblasts are important.
T-Claps (Recognition):
Prayer: Flip family friend loss, Buffalo son finding a job, Popeyes daughter.
Monkey Humpers and Bear Squares
/0 Comments/in Noise Ordinance /QIC: Mr. TerrificPAX: Best In Show, BnB, DownRange, Shooting Blanks
FNGs: n/a Warm Up: Mosey to various benches in the neighborhood for step-ups, dips and irkins.
The Workout:
Five PAX made it happen calmly while enjoying rock music.
Warm up required crossing the street and the HIM encouraged passing traffic with Monkey Humpers while waiting for the green light.
We made good use of stray cones with bear squares, paired with balls to the wall. 2 bear squares, burpee broad jumps to the wall, balls to the wall while waiting for the 6. Then repeat.
There was also a circle of squats, each PAX called led count of squat style exercise, recovery mosey, then circle of Merkins where each PAX led a count of merkin style exercise.
7s of Monkey Humpers / Carolina Drydocks with backwards mosey to strength the knees between
Mary: Popcorn Mary Announcements: Paint the fence at Sugg Farm T-Claps (Recognition): n/a
Prayer: Friend (Brian) with cancer diagnostic and hopefully a simple procedure, Shooting Blanks’ daughter, Downrange’s family traveling, BnB’s renovations
Murder at Disney
/in Disney /QIC: FramPAX: @Mohawk, Breach, Dumbo, Emeril, FlipPhone, Gizmo, M4Life, SoftServe, Sprinkler, U.T.I
FNGs: None
Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes in his car because he was late.
Mosey to soccer field, GM & Daisy Pickers I/C (Mission Statement), First PAX to DM me the word Backblast because they actually read the BB gets a 6 pack on me. Plank hold while core values were stated.
The Workout:
Stations:
Murder bunnies is timer. 80lbs and (block) one halfway. Run to sideline grab opposite.
Mary: Carry Coupons back to circle
Announcements: Road Clean-up, FRAM FORM FRIDAY at Sheepdog
T-Claps (Recognition): Yellow card Graduation from College, SoftServe M Pregnancy
Prayer:Mohawk Mom, Flipphone family friend, Fram Father-in-Law
Absolutions! Oh My!
/0 Comments/in Mutiny /QIC: Nathaniel HindsPAX: @Abacus the OG, Banana Seat, Fram, Hardhat, Pumps, Red Light District, Sombrero, Sprinkler, Stovepipe, Tumbleweed, X-ray
FNGs: Welcome Hardhat! Named because a TBI in high-school and that he works in construction project management.
Warm Up: Side-straddle hops, daisy pickers, and a few stretches while the F3 Mission Statement, Core Values, and the FNG disclaimer was recited. (Penalty burpees were assessed when the initially called upon PAX hesitated when asked to recite the mission statement)
The Workout:
Round one consisted of partnering up for a core themed DORA consisting of Absolutions x100, Plank Jacks x200, and LBCs x300 with the alternate partner running 100ish meters then swapping out.
Round two was a BLIMPS blitz with the PAX lining up on one side of the tennis courts and completing ascending reps of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats then sprinting to the opposite side of the tennis court and repeating with an additional rep. Ascended through 7 sets.
Mary: Low-slow flutter and hello dolly
Prayer: PAX that are traveling and friends/family of PAX that are ill or going through challenging times.
Confusing Q Shenanigans
/in Paradise City /QIC: UTIPAX: Dumbo, Full House, Kareoke, Moose, Vasoline
I stepped up when ‘absent slacker’ Lipstick passed the Q to me without a proper transition. Thanks to Downrange and Dumbo for educating me before my unexpected Q.
With short notice, I went to the archives for inspiration aka Google. I quickly found the original inaugural backblast for Paradise City via Chips and Emeril. Complete with custom Paradise City song lyrics from one Happy Trees.
UI GENERATED PARADISE CITY SONG FROM THE ORIGINAL BACKBLAST
https://f3churham.com/take-me-down-to-paradise-city/
LYRICS BY HAPPY TREES
https://www.udio.com/songs/9hyKp7Lx6p9qsFzmmsRovq
FNGs: Nada
Warm Up: Mozy around the loop, Good Mornings, SSH, Windmills
The Workout: Partner up and DORA on the Ting Ramp – Merkins, LBCs, Squats
Mozy around the outside of the Ting Loop and down to the tunnel
People’s Chair and/or Balls2Walls while partner takes the long side of the greenway. Switch 2x
Mary: Good Mornings
Announcements: 2nd F Happenings, Check Slack. Water stations for Spring Classic
T-Claps (Recognition): Good times for 2nd F Skeet Shooting from Moose. More to come
Prayer: Silent Prayers
Form Friday
/in Sheepdog /QIC: FramPAX: Banana Seat, Bleeder, Stovepipe
FNGs: None
Warm Up: Form running and upper body stretching.
The Workout: Form Focus. Key points and technique on, Squat, Willie Mays Hays, Lunges, Standard Merlin, Diamond Merking, LBC, WW1. We modified Up some exercises.
Mary: No time
Announcements: Check Slack
T-Claps: (Recognition): Prayer: Injured, Banana Seat friend Jerry, FRAM gratitude and Guidance.
Dance Pop Mosey!
/in Cletus /QIC: Mr. TerrificPAX: @p.s.i, BnB, Foot Fault, Mr. Terrific, Shooting Blanks, Yogurt
Music played for entire workout, including an AI song with a happy singer encouraging us. We were supposed to name her (it?) but we totally forgot amongst the mumble chatter.
Here is the Cletus Dance Pop song for your enjoyment!
FNGs: n/a
Warm Up: Side straddle hops, rotating side straddle hops, Frankensteins with flair, Daisey pickers, hillbillies, imperial walkers, seal claps, home school high five
The Workout: Mosey to 7s Star jumps / Lunges I/C with Karokes in between
Mosey to Wall for people’s chair and balls to the wall
Mosey to Aussie Pullups and Squats
Mosey to tower for popcorn plank exercises
Mosey to Lunges
Mosey to Rock exercises (curls for the girls, tris for the guys, rut rows, ground pounder, wonder bra and one more)
Mary: LBCs, reverse LBCs, Heel taps, Homer to Marge, Picke Pounders
Announcements: T-Claps (Recognition): Prayer: Tax deadline stress, World Peace and avoiding world war whatever
Tadpoles chillin’ on the greenway
/in Running 4 the John /QIC: Mr. TerrificPAX: Banana Seat, Full House, McNugget, Mr. Terrific
FNGs: n/a Warm Up: n/a The Workout: Dodged heavy traffic by sticking to the sidewalks and discovered a new-ish sideway. It had hay (or straw) all over it, which make it feel special.
We meandered to McNugget’s neighborhood, coincidentally and he confidently led the way through the greenway.
On the trail there was nice mumble chatter and we discovered tadpoles, having a pleasant swim in deep puddles.
https://www.strava.com/routes/3341120496174456750
Mary: n/a Announcements: 2nd F opportunities this Friday and Sunday. T-Claps (Recognition): n/a Prayer: Banana Seat’s mother recovering from quadruple bypass heart surgery, Full House’s Dad recovering from surgery.
Rap song for some laughs 🙂
Rock Tracks before Burning Down the Garage
/in Downtown Train /QIC: Mr. TerrificPAX: @Sardine @Downrange @Best In Show @Skittles @Pumpkin Spice
FNGs: n/a
Warm-Up Pledge allegiance to the flag, mosey, Thunder-hops, Hill Billies, Imperial Walkers, Frankenstein, Daisy Pickers, Sir Fazio Arm circles, excessive seal claps and homeschool high-fives
Thang 1: Rock and Rails
Location: Rock pile
Mosey between sets
Thang 2: Park and Burn / Next Man Up
Location: Parking Garage
Each PAX claims a parking space.
PAX #1 runs a loop around the library. PAX #2 picks the exercise.
When the runner returns they pick the next open parking space, rotate: #2 runs and #3 picks the next exercise, and so on. Repeat 3 rounds
Exercises included but not limited to:
Mary: Part of Thang 2
T-Claps (Recognition): Down Range completing his marathon in VA! Madden for getting out early with no school instead of sleeping in
Announcements: Wake County speedway on Friday, Clay pigeon shooting and ice cream this Sunday
Prayer: Sardine has some potentially good news later today, Memorial for Erna and the family and friends she has left behind, Pumpkin Spice’s friend in need of surgery and looking for a job, Down Range’s M