FNGs: Zero
Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles
Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!
The Workout:
PAX planked whenever the poem was being read and they were not performing another exercise.
Twas the week before Christmas, when all through downtown
Not a sad clown was stirring, only the PAX.
The burpees (10 oyo) were finished in the parking lot with care
In hopes that St. Nicholas soon would be here
The PAX were planking all cold on the ground
While visions of 20 monkey humpers danced all around
And Cancun with his stinky gloves, and Abe in his cap
Had just settled down with the PAX to do 20 plank jacks.
When out on the grass, there rose such a clatter
The PAX sprang from their plank to see what was the matter.
Away to the other side (across the parking deck – touch the wall and return) we flew like a flash
Sprinting vigorously, we completed the dash.
The concrete at the feet of the of winded PAX
Gave the luster of 20 in cadence smurf jacks
When, what to our wondering eyes should appear,
But Stickers and 8 tiny exercises so near.
A little old Q, so lively and quick,
I knew in a moment, this must be a trick.
More rapid than eagles his courses they came,
And he whistled and shouted and called them by name.
Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees
On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)
To the end of the parking deck, to the base of the wall
Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)
So up to the other end the PAX they flew
With a sleigh full of toys and Stickers, too.
And then, in a twinkling, I heard on the ground
The sound of feet as more mountain climbers (ICx10) came ‘round.
As we drew in our hand, and did 10 Merkins
Down the slide Stickers came with a bound
He was dressed all in red, from his head to his foot,
His clothes were all tarnished, in sweat and dirt.
A bundle of toys, he had brought on his back
He looked like a peddler just opening his pack.
His eyes, how they twinkled, his dimples how merry.
His cheeks were like roses, his nose like a cherry.
His droll little mouth was drawn up like a bow
And the beard of his chin was gone, oh no!
The stump of a pipe he held tight in his teeth
And the smoke it encircled his head like a wreath
He had a broad face and a little round belly
That shook when he laughed like a bowlful of jelly.
He was lean and mean, a right jolly old creature
And everyone laughed when they saw him,
he had the weirdest of features.
A wink of his eye and a twist of his head
Soon let me know, we had nothing to Dredd.
He spoke not a word, but went straight to work.
Laying out presents, then he turned with a jerk.
And laying a finger on his nose,
Giving a nod, up the slide he rose.
He sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle
But I heard him exclaim, as he drove out of sight
DO 20 OYO Burpees YOU’LL BE ALRIGHT!
Mosey to Ampitheater to open a present!
But wait, what’s this?! Santa left us a present??
We opened the present and found a Tea Party Set: 10-20-30-40 (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)
We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)
Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out
Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.
T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher!
Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.
Giving 110% for Kenny
/in Kennys Grave/by AbeFNGs: none
Warm Up: SSH, hillbillies, imperial walkers, Daisy pickers, sir fazio arm circles, seal claps, overhead claps, Willie Mays Hayes
The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!
Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.
Mary: popcorn Mary
Prayer: Finkle’s brother-in-law, Rico looking for housing
Shelter Tabataaaaa
/in The Nest/by GamecockFNGs: none
Warm Up: warm-o-rama
The Workout: Tabata with 5 rounds, 5 sets, 30s on 10s rest. Brought some classic rock to bring the energy!
1) walkout, reverse lunge
2) irkins, pulse squat jumps
3) dips, side straddle hop
4) balls to the wall, step ups
5) burpees, wall sit
Mary: light stretching
Announcements: none
T-Claps (Recognition): those for EC and PC
Prayer: Rico’s housing search, Gamecocks company layoffs
Better late than never
/in Thunder/by KubotaFNGs: None
Warm Up:SSH, Daisy Pickers, Hill Billies, Imperial Walkers…
The Workout: Popcorn fun with rocks working Legs and upper body with a bit of core work.
@MotorBoatin showed up a bit late. Thanks for the good work out guys.
12 Days of Christmas
/in Ground Pounder/by Pumpkin SpiceFNGs: None
Warm Up: SSH, GM, Arm Circles, Claps, Frankenstein.
The Workout:
Each PAX led one exercise in 12 days of Christmas fashion.
Finisher: Each exercise above Tabata: 30:10
Mary: Stretches
Prayer: Those looking for work.
Hanging Bells on Santa’s Sleigh
/in Crazy Ivan/by FumungaFNGs: None
Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins
The Workout:
45 seconds on with 15 seconds rest for 3 sets:
Five One Minute 5 Second EMOM
Five One Minute 5 Second EMOM
Mary:
45 Seconds on with 15 Second Rest
Announcements: Stay safe and wear lights when running in the morning and at night.
Prayer: Abe and his family with the passing of his father; Safe travels for those traveling over the holidays; Cover Story and his job search after being laid off, T-Claps to UTI for helping Cover Story our with getting him an interview at his company.
🥶 Disney on Ice 🧊
/in Disney/by SoftServeIt was a cold one this morning! 28 degrees to be exact. Had a solid turn out for EC 5 total PAX. Breach and Fram were warming up to throw heavy shit around per usual. Absolute DAWGS I tell ya! Since it is the holiday season I thought it would be appropriate to call this work out Disney on Ice since the grass was frozen where we were doing bear crawls…. Here is how the workout went.
FNGs: nope
Warm Up:
The Workout:
with bear crawls in between
We then took it to the pavilion and did wall sits / erkins / derkins & dips!
Mary: popcorn
Reindeer Tryouts amid the 12 Days of Christmas
/in To Be Determined/by StickersFNGs: Nil
Warm Up:
Side Straddle Hop
Windmills
Daisy Pickers
Frankensteins
Imperial Walkers
Sir Fazio Arm Circles
The Workout:
Reindeer Run (Indian Run) the long way around the main fields with our destination set at the rock pile. Grab a medium size rock and carry it back to the smaller picnic shelter.
We performed the 12 Days of Christmas workout just as the song intended. YHC figured out the bluetooth speaker this time and had some free Spotify playlist at the ready. Apparently “Pop Christmas” isn’t just Christmas songs, so we had quite the variety as well as some mumblechatter about various prescription drugs and their side effects brought on by the ads.
12 Days of Christmas Workout:
1 Lap around the Tennis Court
2 Monkey Humpers
3 French High Knees (Ea. Leg)
4 Calling Curls for the Girls
5 Golden Ground Pounders
6 Geese a Laying Leg Lifts
7 Swans a Squatting
8 Maids a Merkins
9 Ladies Break Dancing (Bears) (I.C.)
10 Lords a Lunging (Ea. Leg)
11 Pickle’s Pounding (I.C.)
12 Drummer’s Driving Buses (I.C.)
Mary:
A lot of Mary mixed in with the workout, due to time constraints, we did a bit of stretching and closed it out.
Announcements:
Be safe with upcoming Holidays and travel
Prayer:
Pray for patience and being an example for those around us. Holidays can bring us together with family we may not always get along with, but give strength and patience to the HIM we want to be.
Passing the Baton
/in Possum Trot/by 16-bitProbably close to two years ago Fonzie and I took over as site Q’s at Possum Trot. As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly. Over time, and with injury, we lapsed in our duty. It became evident that new leadership was needed so we reached out to local PAX to find potential candidates. After a lot of searching two stepped forward, almost at the same time. Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task. YHC picked up the Q for the day and asked the two of them to be there for the official hand off. All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.
FNGs: None
Warm Up:
SSH x27 IC (that was the temperature when I looked when I woke up)
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Sir Fazio Arm circles x10 IC forward and reverse
The Workout:
We started at the back corner, by the rock pile, to begin a four corners workout. Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.
Curls for the girls x10 IC
Tris for the guys x10 IC
Rut Rows x10 IC
Chest press x10 IC
We then did a backwards mosey to the next corner, by where the parking lot met the road.
No Surrender x10 IC
Bobby Hurley x10 IC
Star Jumps x10 IC
We then proceeded to the next corner, on the other side of the tennis courts. We made our way there via Walk like an Egyptian. This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line. Once they get there everyone steps in to a lunge with the other leg while the next guy goes. This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.
The next corner was abs. We did an LBC cycle
LBC x10 IC
Reverse LBC x10 IC
Side LBC x10 IC each side.
We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds
Squats x10 IC
Wide squat x10 IC
Feet together squat x10 IC
Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts. We started with a set of calf raises. After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.
Mary:
American Hammers x16 IC
Sleeping Hillbillies x10 IC each side
Box cutters x16 IC
Announcements:
Prayer outreach with Rubiks down town Raleigh at 7:00pm
Prayer:
Bleeder recovering from surgery
Always an honor to lead and it has been an absolute privilege to have led this AO. I look forward to what new leadership will do.
010000
‘Twas the Week Before Christmas
/in Downtown Train/by StickersFNGs: Zero
Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles
Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!
The Workout:
PAX planked whenever the poem was being read and they were not performing another exercise.
Twas the week before Christmas, when all through downtown
Not a sad clown was stirring, only the PAX.
The burpees (10 oyo) were finished in the parking lot with care
In hopes that St. Nicholas soon would be here
The PAX were planking all cold on the ground
While visions of 20 monkey humpers danced all around
And Cancun with his stinky gloves, and Abe in his cap
Had just settled down with the PAX to do 20 plank jacks.
When out on the grass, there rose such a clatter
The PAX sprang from their plank to see what was the matter.
Away to the other side (across the parking deck – touch the wall and return) we flew like a flash
Sprinting vigorously, we completed the dash.
The concrete at the feet of the of winded PAX
Gave the luster of 20 in cadence smurf jacks
When, what to our wondering eyes should appear,
But Stickers and 8 tiny exercises so near.
A little old Q, so lively and quick,
I knew in a moment, this must be a trick.
More rapid than eagles his courses they came,
And he whistled and shouted and called them by name.
Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees
On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)
To the end of the parking deck, to the base of the wall
Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)
So up to the other end the PAX they flew
With a sleigh full of toys and Stickers, too.
And then, in a twinkling, I heard on the ground
The sound of feet as more mountain climbers (ICx10) came ‘round.
As we drew in our hand, and did 10 Merkins
Down the slide Stickers came with a bound
He was dressed all in red, from his head to his foot,
His clothes were all tarnished, in sweat and dirt.
A bundle of toys, he had brought on his back
He looked like a peddler just opening his pack.
His eyes, how they twinkled, his dimples how merry.
His cheeks were like roses, his nose like a cherry.
His droll little mouth was drawn up like a bow
And the beard of his chin was gone, oh no!
The stump of a pipe he held tight in his teeth
And the smoke it encircled his head like a wreath
He had a broad face and a little round belly
That shook when he laughed like a bowlful of jelly.
He was lean and mean, a right jolly old creature
And everyone laughed when they saw him,
he had the weirdest of features.
A wink of his eye and a twist of his head
Soon let me know, we had nothing to Dredd.
He spoke not a word, but went straight to work.
Laying out presents, then he turned with a jerk.
And laying a finger on his nose,
Giving a nod, up the slide he rose.
He sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle
But I heard him exclaim, as he drove out of sight
DO 20 OYO Burpees YOU’LL BE ALRIGHT!
Mosey to Ampitheater to open a present!
But wait, what’s this?! Santa left us a present??
We opened the present and found a Tea Party Set: 10-20-30-40 (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)
We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)
Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out
Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.
T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher!
Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.
Grateful Miles 12-16-23 U-Turn
/in AO Post/by YogurtWarmup: SSH x15, Willie Mays Hayes x10, stretching OYO while reviewing the route
Route: Original U-Turn route plus Elm for Christmas lights
Launched 6:02 am. Immediately found treasure in front of Target. Brand new black T-shirt: “Born to Game – Forced to Work.” Laid it across the bushes for pickup on the return. Over to Irving Parkway and a nice long downhill run on Thomas Mill Road, past CBC. Caught up with everyone along the way and picked up the six. Green Oaks, across bypass–lots of traffic, Elm, Avent Ferry. TomTom hammered up cemetery hill. Back to Target for T-shirt pickup. Circle up about 7 am.
Message: If you are standing here in this COT, you are among the “BLESSED”! Remember to count your blessings everyday.
Announcements: 3-Alarm – Sign up on the Q sheet. You don’t have to Q, there’s columns for “HCs.” Also, 3-Alarm Christmas Party on Tuesday, 12/19/23. Potluck
Prayers: Unspoken
T-Claps: Thanks to Pablo for hosting the F3 Christmas Party 2023. Fantastic digs and he made hosting look so easy. Great food by the PAX.