YHC took an opportunity to jump back in the Q circle today aboard the Train! Have struggled for months with physical/health issues and I just got cleared a few days ago to work out again, so I figured…”why not?’
FNGs: Nada
Warm Up: Good Mornings, Fazio’s, Imperial Walkers, Frankenstein
The Workout: A short mosey to the hallway between parking deck and Main. 10/15/20 Dips, 10/15, 20 mountain Climbers IC. Then we moseyed on don to the parking garage for some DORA.
DORA consisted of 100 Hand-Release Shoulder Tap Merkins, 200 Monkey Humper IC, and 300 LBC. Partners ran the stairs up to do 10 more dips each pass.
Wall Work consisted of 2 rounds of People’s chair, while the end PAX bear crawled to the end of the line.
We took a quick mosey over to the small rock pile in the main lot. 4 PAX did AMRAP chest press, while the other 3 PAX rotated to complete 3-Man Rows (ie. 2 men stand as the base while the other lies down and does inverted row). 2 rounds of this and more on this later.
Mary: Supermans, shoulder roll stretches, Cobra Stretch.
Announcements: Like the exercise mentioned above, our job as the men of F3 is to pick eachother up when we are down. Many PAX during the last many months for YHC have reached out and have my sincere thanks as YHC has not been the best version of himself for months now. Our job in F3 is to pick up the six, never leave someone behind, and help eachother do things we don’t think we can do.
T-Claps (Recognition):
Prayer: Woody’s M has some promising job prospects on the line. Pumpkin Spice has kids with need for safe travel. 16-Bit, his family and kids with various things going on. YHC for continued clarity on health situation, good results, and strength to bite down and move forward.
Sheepdog 03/10/2023
/in Sheepdog /QIC: ShredderPAX: Farva, Flat Line, Fonzie, Shredder
Two for a slightly soggy EC; Farva and Shredder
Started with some Side Straddle Hop, Sir Fazio Arm circles, front and back, seal claps to overhead claps, good mornings, willie mays hayes, to warm up.
For the main workout, we rotated between exercises and combative techniques. These included wing chun pushing, pulsing merkins, single leg squats, jab/cross combos, and freddy hammers. We finished by working on slipping past someone’s punch, hitting a reference point, and then a. . . . Well, you’d have to be there to experience it.
Short term memory loss 4 corners at the Nest
/in The Nest /QIC: FinklePAX: @K I T T Y L I T T R, Finkle, Martini, Rubiks
PAX: @Finkle, @K I T T Y L I T T R, @Rubiks, @Martini
Warm-up: Mosey around parking lot, various warm-up exercises. (can’t remember)
4 Corners: (disclaimer: I admitted that I often forget what exercises we’re doing on the fly)
Each corner was a 10 count of prescribed exercise and then we would stack the exercises. After first round each PAX picked an exercise. Completed 4 rounds. Mode of transportation was jog on the long sides of parking lot and crabwalk, bear crawl, lunge walk on the short sides.
Mary: (can’t remember, lol)
Prayer requests: @K I T T Y L I T T R ‘s co-worker, @Rubiks leading a podcast this weekend, @Gamecock’s father-in-law recovering from brain surgery.
Kenny’s Grave Out and Back
/in Kennys Grave /QIC: FinklePAX: Finkle, Pumps
PAX: @Finkle, @Pumps
Warm-up: Mosey around the parking lot. Daisy pickers, Willie Mayes Hayes, Imperial Walkers, Hillbillies
Workout: Headed over to the ball park bleachers and did 2 rounds of dips, irkens, dirkens all with a 10 count and wall sits for a minute each round. Then we headed down the green way doing 10 count of prescribed exercise stopping at each light pole. R&R on the way back. We stopped at bleachers again for 2 more rounds of dips, irkens, dirkens, and wall sits.
Mary: Homer to Marge, Freddie Mercuries, boat canoes, lower back stretches, and leg stretches.
Prayer requests: @Warbucks father with back pain, @Gamecock’s father-in-law recovering from brain surgery.
No running allowed
/in To Be Determined /QIC: BleederPAX: Bondo, Clunker, Jellybeans, Nemo
FNGs: none
Warm Up: windmills, sir fazio forward and back, seal claps, overhead claps, Smurf Moroccan nightclubs
The Workout: YHC still has a bum ankle from uturn on Saturday, so I set out to serve a beatdown without the use of running. Starting in the parking lot, pax alternated traveling as landscapers and wheelbarrows until reaching the intersection with the running track around the soccer fields. Once there, pax were given the choice of continuing with the wheelbarrow or converting to walking lunges. These modes of travel carried us to the newly opened playground. Once we arrived at our destination, we embarked on a modified murph, with modifications centering on not using legs (running and squats). Each pax completed 100 pull-ups (or inverted rows), 200 merkins of assorted styles, and 300 LBCs. All pax were serenaded with classic rock as they worked their was through the rounds.
Mary: Freddy mercury, box cutters, plank hold w/10 merkin per pax counter, Australian snow angels, broga.
Announcements:Nemo on the Q at Disney tomorrow for the first time in a year and a half
T-Claps (Recognition): jellybeans new site Q at purple cobra
Prayer:sick and injured pax
Crushing It with Rocks
/in Thunder /QIC: GumpPAX: Gump, Kubota, Motor Boatin', Patch, Socrates
5 PAX worked their summer beach bods with some rocks. We each called an exercise to put in 5 sets around-the-horn:
T-Claps for Socrates hanging tough and sticking with F3 the past few months!
Flora sucks
/in Prison Yard /QIC: Banana SeatPAX: Banana Seat, Fram, Sprinkler, Sunshine
4 HIM at Prison Yard today. FRAM got a solo run for EC. Dumbbells were in play today. 20’s, 25’s, 35’s and 40’s. Tunes were playing and here’s what happened.
Warm up lap around clubhouse
Good mornings
Willy Mayes Hayes
Arm circles
Upper body stretches
Flora 1-2-3
Partner 1 does the weighted exercise to start then swap after reps are completed.
100 row merkins on dumbbells (x10 reps)
– P2 holds plank
200 weighted American hammers (x20)
– P2 six inch hold
300 curb squats (x30)
– P2 squat hold
Mary
LBC’s x15
Reverse LBC’s x15
H2M x15
Exaggerated Freddy Mercuries x15
HAND
Announcements
Banana Seat to start co-Q’ing at Prison Yard. Expect call outs to Q.
Prayers
Farrington family (Frams neighbors) and Sunshine’s MIL had a stroke.
Good job today men!
BS out!
Death by Dips
/in Downtown Train /QIC: Fanny PackPAX: 16-bit, Bird Flu, Bondo, Fanny Pack, Nemo, Pumpkin Spice, Woody
YHC took an opportunity to jump back in the Q circle today aboard the Train! Have struggled for months with physical/health issues and I just got cleared a few days ago to work out again, so I figured…”why not?’
FNGs: Nada
Warm Up: Good Mornings, Fazio’s, Imperial Walkers, Frankenstein
The Workout: A short mosey to the hallway between parking deck and Main. 10/15/20 Dips, 10/15, 20 mountain Climbers IC. Then we moseyed on don to the parking garage for some DORA.
DORA consisted of 100 Hand-Release Shoulder Tap Merkins, 200 Monkey Humper IC, and 300 LBC. Partners ran the stairs up to do 10 more dips each pass.
Wall Work consisted of 2 rounds of People’s chair, while the end PAX bear crawled to the end of the line.
We took a quick mosey over to the small rock pile in the main lot. 4 PAX did AMRAP chest press, while the other 3 PAX rotated to complete 3-Man Rows (ie. 2 men stand as the base while the other lies down and does inverted row). 2 rounds of this and more on this later.
Mary: Supermans, shoulder roll stretches, Cobra Stretch.
Announcements: Like the exercise mentioned above, our job as the men of F3 is to pick eachother up when we are down. Many PAX during the last many months for YHC have reached out and have my sincere thanks as YHC has not been the best version of himself for months now. Our job in F3 is to pick up the six, never leave someone behind, and help eachother do things we don’t think we can do.
T-Claps (Recognition):
Prayer: Woody’s M has some promising job prospects on the line. Pumpkin Spice has kids with need for safe travel. 16-Bit, his family and kids with various things going on. YHC for continued clarity on health situation, good results, and strength to bite down and move forward.
Ground Pounder on a perfect morning
/in Ground Pounder /QIC: HazMatPAX: Bollywood, Fanny Pack, HazMat, Motor Boatin', Pumpkin Spice, Socrates, Stubs
Warm Up: Good mornings, Willy Mays Hays, Hill Billies, Imperial Walkers, Sir Foxio Arm Circles forward & reverse, Side Straddle Hops
The Workout:
Rocks: Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Presses, THE Ground Pounder, Rock Squats…… Rock Spanks, Mountain Climbers, Rock Spanks.
Playground: 11 consisting of Pull Ups and Merkins.
Rock wall: Dips, Step-ups, Dips
Mary: Each PAX picked their exercise.
Announcements: Hoping we may have a flag building session sometime this year.
T-Claps (Recognition): Congrats to Bollywood for starting a new job! Congrats to Stubs for keeping his momentum going!
Prayer: Prayers for Stubs and potential new job, Socrates’ brother, Fanny Pack to feel better and get more information on what’s causing him to feel bad, Pumkin Spice’s wife and a potential new job, Motor Boatin’s brother, and HazMat’s wife this morning.
God gave us the perfect morning this morning. So thankful. Time to get out there and lead!
0.0 miles
/in Crazy Ivan /QIC: Banana SeatPAX: @Abacus the OG, Banana Seat, Batboy, Best In Show, Bleeder, Clunker, Cousin IT, Dahmer, Jellybean, Rocky Road
A PAX of 10 slowly arrived during the wet morning for Crazy Ivan. We headed under the intimate shelter at the amphitheater for a cozy and somewhat dry workout with our bells. Absolutely NO running which meant no time for recovers. This lead to a ton of reps.
Warm ups:
Front bend stretch
GMs
Sir fozios
Windmills
Main Event:
Single arm Swings x15 each arm
Rows x15 each arm
Rainbow lunges x15 each leg
Suitcases x15 each side
Rinse and repeat x10 this rd
Shoulder raises to eye level
Curls
Goblet squats
Triceps
2 rds x15 & x10
Single arm snatchs x15 each side
Side bends x15 IC each side
Pull through merkins x15
Halos x15 each direction
R&R x10 this rd
Mary:
Cookie pouch x10
KB LBC’s x20 IC
LSF x20 IC
Stretching/Broga
Prayers for injured PAX (Fanny Pack and others), PAX struggling to get back out, F3 as a whole.
Been a long time since leading the bells. It makes you push a lot harder and I’m sure I’ll feel it later. Sign up to Q if you plan to workout there on Fridays. Appreciate the opportunity to lead men!
BS out!
2023 F3 South Wake Town Hall
/in News /QIC: UTIPAX: @Abacus the OG, Batboy, Best In Show, Bobby Boucher, Breach, Cupid, Dawgpound, DoubleD, Dumbo, Emeril, Fanny Pack, Forceps, Gamecock, Gump, Mookie, Pumpkin Spice, Socrates, Sprinkler, UTI, Woody, Yogurt
Ground Rules for the Meeting – Show Respect to everyone, Let each other talk, be kind