13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history). Very little mumblechatter at this one…..
FNGs: None in sight, unless you count Dauber making his TBD debut.
Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.
The Workout:
- 4 Corners around the parking lot:
1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).
2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).
3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).
4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).
5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).
All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.
Squat hold for the six at end of every round.
- Moseyed to Picnic Pavilion, paired up;
1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.
2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.
3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.
Mary: Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others. Just when we thought it was over, POTS added more burpees for good measure.
Announcements: Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event. DoubleD took us out.
Shredder’s Revenge 10/25/19
/in Sheepdog/by ShredderAlphabet Soup
/in Thunder/by EmerilFNGs: Swiss Miss
Warm Up: Merkins, SSH, Imperial Walkers, Good Mornings
The Workout: PAX jogged down from the tennis courts for a quick warmup in front of the amphitheater. From there we took the amphitheater concrete for a name game workout. This workout was one of my favorite Thunder workouts led by John Deere. Small change was made to the workout in that for more popular letters I added an additional exercise so we didn’t over utilize one exercise. We picked a PAX Member and then worked thru the exercises that spelt their name. We made it thru all the PAX with some slight modification. Only spelt Yellow for Yellow Cake and Midget for Midget for Life.
A– Choose your own Ab Exercise N-Nipplers or Nolan Ryan
B– Burpee or Balls to Wall O-One Leg Burpee or OYO Exercise
C– Carolina Dry Dock or Chilly Jacks P-Patty Cake Merkin(team)
D- Derkin or Dips Q-Q Choice
E- E2K (Mary) or Escalator (stepups) R-Reverse Crunch or Russian Dips
F- Fire Drill or Flutter Kicks S-SSH or Smurf Jacks
G-Goofball or Guantanamo T-Turkish Get Up or T Merkin
H- Hand Release Merkin or Homer 2M U-Up Downs
I-Iron Hulk or Imperial Walker V-Van Goghda
J-Jump Squat W- War Hammer
K-KNerkin – Knuckler Merkin X-X’s and O’s
L-LBFC’s Y-Yurpee
M-Monkey Humpers or Mountain Climber Z-Zombie Walk – Lunge Walk over long area
Mary: We did core work throughout the workout and didn’t have any additional time for Mary.
Announcements: Same stuff we’ve announced all week and on slack
T-Claps (Recognition): N/A
Prayer: Family of girl that was hit by a car. Some others that I forgot because i’m writing this 2 days later.
Oh where does that mysterious path go?
/in Kennys Grave/by CupidI was late due to not being able to find keys…embarrassing. Came while the guys were running a warmup lap. I forgot to do burpees during the workout, so I owe 5 tomorrow.
FNGs: None
Warm Up: lap of baseball field, lap of parking lot, 30x SSH, 20x moroccan nighclubs, 20x smurf jacks, 10x sir fozio arm circles, stretching
The Workout:
10 pullups
2 PAX doing swing crunches, others holding plank. 3 rounds each.
Indian run to mysterious new ramp on the path behind Kenny’s Grave.
Bear crawl up path. Every step, 1 merkin.
This was a looooooong path.
10 star jumps at the top.
Crawl bear back. Every step, 1 carolina dry dock. Due to shoulder exhaustion (again, looooooong path…), Q called several audible 10 star jump sessions for shoulder recovery.
Indian run back to Kenny’s Grave.
Parking lot speedy foot work for a lap.
Mary: PAX choice
Announcements: Frosty the CSAUP
Prayer: Unspoken
BTTW til you drop!
/in AO Post, Possum Trot/by CupidEC: Fonzie, LED
Warm Up: I can’t remember…but I know we did 5 burpees.
The Workout:
Mosey to baseball field for one welsh dragon to 10.
Mosey back to tennis court for reconstructed burpees.
Crab walk first court, 4 turkish getups. Run back.
Crab walk two courts, 4 turkish getups and up/downs. Run back.
Crab walk three courts, 4 turkish getups and merkins. Run back.
Crab walk all four courts, 4 turkish getups and burpees. Run back.
Circle merk for 3 rounds, one side do 10 pattycake merkins, the other side do 10 brokeback merkins.
Back to tennis courts for BTTW til you drop. Losers do 5 burpees. Winner: Fonzie! 5 burpees anyways.
Mary: PAX choice.
Announcements: Frosty the CSAUP.
T-Claps (Recognition): Fonzie, our BTTW champion! And welcome to Fuquay Hardy, Florence, and K9 Poop Eater.
Prayer: Everyday life.
There’s a F3 name for that!
/in AO Post, Disney/by DumboEC: Emeril, Pablo, Pikachu, 187
FNGs: None
Warm Up: SSH ICx20, Arm Circles F/R ICx10, Seal claps ICx10, Moroccan Nightclubs ICx10, Overhead claps ICx10, Imperial Walkers ICx10
The Workout: Mosey to the Abyss for a “Not so Lazy” Dora. Partner up. Both partners go to the bottom of the stairs for 10 jump squats and then back to the top. Partners do 100 merkins switching every 10 with plank hold when you aren’t doing merkins. Back to the bottom for more jump squats. At the top again partners do 200 WWIIs switching every 20 with 6″ hold when not doing WWIIs. Another trip to the bottom with jump squats. Partners finish with 300 squats alternating every 30 with squat hold while waiting. Finish at the abyss with a 4th trip to the bottom with jump squats and back to the top. PAX did American Hammers waiting on the six.
Indian run to Holly Springs Elementary School for a set of 20 Russian Dips, 20 Balls to the Wall and 20 People’s Chair (not the be referred to as Wall Sits!!!). All were done in cadence with a total of 2 sets. Mosey back to the parking lot at the soccer field.
Mary is nowhere to be found so we finish on the soccer field. Pax do Up Downs (quick feet in place and drop to your stomach on ‘down’) for the remaining 3-4 minutes. There was mumble chatter about this having another name but it was never determined and YHC didn’t care enough to check the Lexicon.
Mary: Up Downs
Announcements: CSAUP, GoRuck, Holiday party… check the interwebs for the details
T-Claps (Recognition): Way to show up and kill it Mookie! Over half the PAX were at Thunder last night and a quick turn this morning.
Prayer: Addiction, Transitions (Moving), Relationships.
Men, take a moment to listen the the F3 Mistress podcast. It’s a well needed reminder that we must always keep our concentrica in check. Don’t commit relationship malpractice by putting other things aside for F3.
Thanks for the opportunity to lead you men. I’ll try to do better next time!
POTS Virgin Q
/in To Be Determined/by Doc13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history). Very little mumblechatter at this one…..
FNGs: None in sight, unless you count Dauber making his TBD debut.
Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.
The Workout:
1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).
2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).
3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).
4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).
5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).
All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.
Squat hold for the six at end of every round.
1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.
2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.
3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.
Mary: Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others. Just when we thought it was over, POTS added more burpees for good measure.
Announcements: Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event. DoubleD took us out.
Dora came to The Nest
/in AO Post, The Nest/by CupidEC: Banana Seat, Cupid
FNGs: None
Warm Up: 24x SSH, 20x mountain climbers, 20x Morrocan Night Clubs, 20x switch mountain climbers, 10x F+R sir fozio arm circles, 10x seal claps, 10x overhead claps, light static stretching
The Workout:
Dora #1: 100 merkins, 200 squats, 300 LBCs. Partner does a lap around the parking lot.
Dora #2: 2 sets high plank, 2 sets chill cut plank, 300 freddie mercuries. Partner does a lap around the track. On the FMs, we did sprint finishers on the way back.
Mary: Each PAX picked two ab exercises.
Announcements: Frosty the…CSAUP!
Prayer: Unspoken
We Don’t Do That Here
/in Mutiny/by FedExAfter running a lap around the track and starting warm up your QIC didn’t notice that Forceps tried to sneak in without anyone noticing until Double D called him out!! At which point Double D says we have “burpees coming our way” to which Gump responds with “ We don’t do that here in Fuquay.” Needless to say your QIC was going to have none of that and we did 5 burpees OYO to end warmup.
PAX: Double D, Gump, Forceps, Farva, Potts, Doc, FedEx, 16-Bit, Yosemite, Sprinkler
EC: Fonzie, H1N1, LED Don’t know if this qualifies as EC because they never came back for the workout
FNGs: None
Warm Up: Did the normal SSH, Imperial Walkers, Hillbillies, Good Mornings, Air Squared and Fozio Arm Circles in a plank position
The Workout: After warm ups we moysed over to the soccer field in front of the playground where I told the pax that we’d be doing “ The Sheldon Cooper” which consisted of burpees, squats, merkins, BBSU and a lap across the field and back. We started with 10 of each exercise and worked our way down to 1 except for the burpees. On the last set of burpees I ask Sprinkler to pick a number between 1-10 and he said 8 so we did 8 burpees.
Mary: American Hammer, low slow flutter, homer to marge, stretches and pickle pounders
Announcements: Check Facebook and Slack
T-Claps (Recognition):
Prayer: DOA wife who lost her Mom, Finkle’s daughter, Noah Ark’s wife
Between Two Ferns with your host Chips
/in Nutcracker/by DawgpoundEveryone seemed happy before the workout started. Folks where chatting. Once the workout started most of the mumble chatter died down. Except Chips continued to interview Pax for his local cable broadcast show Between Two Ferns. He got some great material. To not be out done Dumbo brought his own source of entertainment. Red beans and rice the night before packs a powerful punch in the morning.
EC: Dawgpound, Pablo, Buford, Sliderule, Blue Hen, Flanigan
FNGs: None… Bummer
Warm Up:
A jog to pick up the bricks. Yes they are still there.
Circle Up for the following exercises with the bricks
Side Straddle Hops
Bat Wing
Ralpies
The Workout:
Head to the wall for the following:
3 Rounds:
30 Count Balls to the wall
10 Count Squat hold bricks being held out
5 Count Left Leg Up
5 Count Squat hold
5 Count Right Leg Up
5 Count Squat hold
Head to the playground for the following:
3 Rounds
Split pax into two
Pax 1 Pull Ups
Pax 2 Squat Goblet Press — Timer 20 Reps. — Last round we added a bicep curl
Head to the flag pole for the following:
2 Rounds
Dipplers (Dirken Nipplers)
Dips
Lunge Bricks Overhead
Head to the grass area by the side parking lot for the following:
3 Rounds
Pax forms two lines facing each other. Hold Bricks straight out to create a sort of tunnel
Pax at one end BearCrawl between the pax to the other end
Head to the soccer field for the following:
Jack Web 1 Push up to 3 Shoulder press ratio with bricks up to 5
Squater Pyramid up to 15
Mary:
Head back to the flag pole for Mary:
Toe Taps
LBCs
Homer to Marge
Toe Taps
LBCs
Announcements:
Frosty December 7th.
Holiday party December 14th
Shield Lock challenge
T-Claps (Recognition):
Prayer:
Family involved in the Plane Crash
Families involved in the death of the 14 year old girl
Buckets of Fun
/in Purple Cobra/by WarbucksYHC arrived a few minutes early to set-up. A quick mosey to the loading dock and filled up buckets with rocks for later and returned to find Axe. 187 shows up and we’re off for EC. 187 said he was going to push his pace on the EC route and off he went. Axe and I saw him back at the flag where he was showing off his shiny crown to Pikachu. 0530 hit and YHC gave a quick disclaimer for FNG Matt and we were off. YHC misspoke during the disclaimer and told him to modify and not hurt us. Turns out this was accurate as he is a martial arts instructor in his spare time.
EC: 187, Axe, Warbucks
FNGs: Welcome FNG Who Dat
Warm Up:
A 10 foot mosey and circled up for:
SSHx25 IC
Imperial walkers x10 IC
Hillbillies x10 IC
Windmill x10 IC
Squats x10 OMD
The Workout:
Mosey to bank lot
Thang 1:
ATMs
Alternating shoulder taps x10
Tempo Merkins x10
Merkins x10
Lap around bank.
2 rounds were done and shoulders were burning, so we mosey’d over to the loading dock.
Thang 2:
Bucket BOMBS
PAX split into 2 groups (3 and 4).
Group 1 grabbed a heavy rock filled bucket and carried it around Jiffy Lube while Group 2 worked through BOMBS exercises. We started at 10 for round 1, decreasing 1 rep each round down to 5.
Burpees
Overhead claps
Mtn climbers
Big boy sit-ups
Squats
Rocks were returned and we headed to the guardrail behind JL.
Thang 3:
Buckets of fun
Staying in groups, Group 1 does AMRAP of exercise while Group 2 carried a bucket in front with straight arms around jiffy lube / flapjack until done.
Round 1 dips
Round 2 homer to marge
Round 3 pickle pounders
Mary:
6 inch hold for the 6 and while Deadbolt and Potts talked trucks. DB really likes how the Toyota back glass rolls all the way down… Now for Mary.
LSF x20
LBC x20
Homer to marge x20 + R/L until time
Announcements:
SW Frosty CSAUP on 12/7, F3 SW Christmas party 12/14 – location TBD (not Womble), Potts VQ at TBD tomorrow, 13.1 mile insomnia EC prior to U-Turn Saturday, 0330 launch – PIkachu and Mookie are responsible for this…
T-Claps (Recognition):
Potts for his VQ tomorrow. Get out and support him!
187 for the Cobra EC crown. That dude is fast!
Prayer:
Shredder, plane crash in Umstead
YHC took us out