FNGs: None
Warm Up: Good Mornings, Imperial Walkers, HillBillies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps.
The Workout: Moseyed down the hill and took a right towards Optimist Farm Rd. Made our way to the River Rock pile and grabbed two rocks just small enough to grasp for exercises. Moseyed back to the greenway path and went about halfway up. This Q just realized the presence of another rock pile, conveniently placed right where we were going to execute our workout.
Round 1:
Curls for the Girls – 10x IC
Overhead Press – 10x IC
Ruh Rohs – 10x IC
Sprint to the top of the berm and perform 5 Star Jumps
Round 2:
Curls for the Girls – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Ruh Rohs – 10x IC
Sprint to the top of the berm and perform 10 Star Jumps
Round 3:
Curls for the Girls – 5x from down to 90°, 5x from 90° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90° and perform reps with other arm, rinse repeat
Sprint to the top of the berm and perform 15 star jumps
Round 4: Grab a new rock from recently discovered rock pile for squats, chest press and skull crushers
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 15 star jumps
Round 5:
Squats – 10x Tempo IC
Chest Press – 10x Tempo IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 10 star jumps
Round 6:
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 5 star jumps
Return all of our rocks to designated areas and return to greenway path.
Challenge yourself and give it all you got from base of greenway up the hill to the fields. Pick up the 6 as necessary.
Mosey to the playground after catching our breath and perform 2 rounds of dips and derkins on the wall.
Make our way to the flag for Mary.
Mary: Homer to Marge, Heel Taps, Freddy Mercuries, Heels to Heaven, Box Cutters, Absolution
Announcements: Picnic on the 9th at Womble. Keep an eye out for July 5th signup – Choppa has the Q.
T-Claps (Recognition): All the ruckers and runner converging on the AO to join in COT. Great effort by the PAX at the bootcamp.
Prayer: Skittles friend going into surgery; Fedex; Tofu’s family with recent loss; Unspoken
Flocking to the Nest
/in The Nest/by FumungaFNGs: None
Warm Up: Lunges, Side Shuffle, Inch Worms, World’s Greatest
The Workout: Balance Lunges, Calf Raise Squats, Single Leg RDLs, People’s Chair, Chin-ups, Step-Back Lunges, Alternating Side Lunges, Pull-ups, Single Leg People’s Chair, 3-Way Lunge, Sneaky Lunge Walks, Chair Broga, Iso-Toe Lunges, Duck Walks, Calf Raises, Max Rep Pull-ups, Single Leg Bobby Hurley’s
Mary: Stretched out the legs after the beatdown that just occured
Announcements: None
T-Claps (Recognition): None
Prayer: Fumunga’s college friend and his family after losing their father to ALS, Carnival’s daughter Nora as she will be starting a immunotherapy regiment tomorrow, H1N1’s 2.0’s as they will be on a mission trip to Costa Rico
Greenway Trip at Mutiny
/in Mutiny/by Banana Seat11 PAX in attendance today at Mutiny. We ran the greenway to north lakes parking lot. Everyone made it safely but very sweaty. Welcome Timberland!
Warm up lap with agility and back peddle on hill repeats. Move onto field for exercises
GM
SSH
Windmills
Up downs
Hydraulic squats
Indian run to north lakes parking lot
Stopped for merkins while some picked up the six
7’s w/burpees and Spider-Man merkins
Lt Dan across
Indian run back
Stopped at bridge otw back
Bridge sit hallelujahs x10
Ascending merkins 5x5x5
Rinse and repeat
Mary
WWIIs
Freddy Mercury’s
Box cutters
Reverse LBCs
HAND
Timberland just moved down to go into a rehab program for the next 21 months. Let’s all keep him in our thoughts and prayers. X-ray took us out.
Nice swampy morning men. Thanks for allowing me to lead such a strong group.
BS out!
Dead @$$ Last
/in Ground Pounder/by Pumpkin SpiceFNGs: Bill, age 81, joined us for COT. May come next week.
Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.
The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game.
Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders
Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP.
Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last.
Mosey back to the flag.
Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings.
Announcements: Patriot Games coming up. Lots of opportunities to serve, check 3rd F channel. Volunteers needed for HS 4th celebration.
Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now.
Flags for Hero’s at TS
/in Tequila Sunrise/by Banana SeatYHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.
Fumunga took us out in prayer.
Nice sweaty morning running fellas!
BS out
Smedium Rocks around the Cricle
/in Disney/by SoftServeAnother great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!
U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.
Warm Up:
All Warm Ups – x 10
The Workout:
We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:
Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.
Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!
Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.
Dirty Diamond, PUs, 7’s at the Grave
/in Kennys Grave/by Banana Seat5 on time PAX started out and the 6 joined 6 mins later for 6 penalty burpees. Mission statement was missed so I owe penalties for that one.
WU lap around parking lot butt kickers, high knees and slide moves
GM
SSH
Windmills
Mtn climbers
Merkins
Baseball field (3 innings)
Wheelbarrow/bearcrawl to each base x10 Carolina dry docks
BJB to each base with x10 monkey humpers
Inch worm/duck walk each base with x10 star jumps
Pull ups in dugout x20
Wall work – Australian min climber, wall sit hallelujahs, BTTW shoulder taps
Hill 7’s – merkins and squats
Mary
American hammers
Boat canoes
Heels to heaven
Freddy Mercury’s
COT and prayer
Kenny’s Grave still looking for a new site Q
Nice push guys.
BS out!
Triple Nickel on Earp
/in Downtown Train/by Banana Seat18 PAX for a lot of hill repeats on Earp St.
WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins
Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom
Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)
Mary
Sally (aka Green Sally)
Lower stretch
Thanks for the opportunity to lead at DTT.
BS out
Summit Disney
/in Disney/by StickersFNGs: None
Warm Up: Good Mornings, Imperial Walkers, HillBillies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps.
The Workout: Moseyed down the hill and took a right towards Optimist Farm Rd. Made our way to the River Rock pile and grabbed two rocks just small enough to grasp for exercises. Moseyed back to the greenway path and went about halfway up. This Q just realized the presence of another rock pile, conveniently placed right where we were going to execute our workout.
Round 1:
Curls for the Girls – 10x IC
Overhead Press – 10x IC
Ruh Rohs – 10x IC
Sprint to the top of the berm and perform 5 Star Jumps
Round 2:
Curls for the Girls – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Ruh Rohs – 10x IC
Sprint to the top of the berm and perform 10 Star Jumps
Round 3:
Curls for the Girls – 5x from down to 90°, 5x from 90° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90° and perform reps with other arm, rinse repeat
Sprint to the top of the berm and perform 15 star jumps
Round 4: Grab a new rock from recently discovered rock pile for squats, chest press and skull crushers
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 15 star jumps
Round 5:
Squats – 10x Tempo IC
Chest Press – 10x Tempo IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 10 star jumps
Round 6:
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 5 star jumps
Return all of our rocks to designated areas and return to greenway path.
Challenge yourself and give it all you got from base of greenway up the hill to the fields. Pick up the 6 as necessary.
Mosey to the playground after catching our breath and perform 2 rounds of dips and derkins on the wall.
Make our way to the flag for Mary.
Mary: Homer to Marge, Heel Taps, Freddy Mercuries, Heels to Heaven, Box Cutters, Absolution
Announcements: Picnic on the 9th at Womble. Keep an eye out for July 5th signup – Choppa has the Q.
T-Claps (Recognition): All the ruckers and runner converging on the AO to join in COT. Great effort by the PAX at the bootcamp.
Prayer: Skittles friend going into surgery; Fedex; Tofu’s family with recent loss; Unspoken
Simply effective
/in Possum Trot/by LEDFNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.
The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.
in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.
Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo
Jellybeans set the tone
/in Purple Cobra/by StickersOn my way to the AO, as I continued to work through the details of the workout in my head, I turned onto Holly Springs Rd and was coming up on my turn into Jones Park. Ahead of me, the silhouette of a HIM crossing Holly Springs Rd; Regal, Majestic, Patriotic; this HIM (later identified as Jellybeans) was rucking to the AO for the workout, with his Shovel Flag in tow, backlit by the light of dawn. A sight to see, an inspiration to those around him, a proud member of F3. For me, this certainly set the tone for the morning.
FNGs: Nada
Warm Up: Good mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm circles, Seal Claps, OH Claps, Daisy Pickers
The Workout: Mosey to the rock pile for a medium rock.
Made our way to Holly Springs Rd via Cusack and Mosey with various rock exercises mixed in (Ruh Rohs, Lunge walk with OH Press, Squat with OH Press, Curls for the Girls)
Circled up in the grass adjacent to Holly Springs Rd for 3 rounds of various rock exercises combining arms, legs, and ab work. Each round was separated by sprints down the new greenway path with a mosey back to the rocks.
Exercises included ruh rohs, skull crushers, ground pounders, chest press, american hammers, homer to marge, squats, lunges, and a combo 6 inches and overhead rock pull on our six.
Made our way back to the rock pile mixing in some of the same exercises and modes of transportation along the way.
Finished with a plank hold rock pass down the line of 14 PAX x 2.
Over to the playground we went to complete the June challenge of 20 pullups at every AO.
Mary: Low Slow Flutter, Freddy Mercuries, Mountain Climbers and finished with some Yoga Stretching
Announcements:
F3 picnic this Sunday.
T-Claps (Recognition): Nada
Prayer: Best in Show’s Uncle Bob, Fedex, Slide Rule, and all unspoken