YHC pre-blasted a potential FNG at Mutiny this morning which brought a good crowd. Unfortunately our FNG was a no-show but we had a good time regardless. I was happy to see so many happy faces this morning.
FNGs:
We were supposed to have one but, alas, none showed.
Warm Up:
Lap around the soccer field and then circle up by the tennis courts:
Good morning x10 IC
SSH x20 IC
Daisy Pickers x10 IC
Windmill x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Penalty burpees for Warbucks being late x5
The Workout:
We moseyed down the parking lot and stopped at the first island. From there we started YHC’s favorite go-to, the Crab Boil
Crab walk two parking spaces
Crab cakes x10 IC
Crab walk two parking spaces
Crab humpers x10 IC
Crab walk two parking spaces
Crab jacks x10 IC
Once we were done with that we took a break to do some Jack Webbs. For those who forget, it’s a 1:4 ratio of merkins and air presses. We went up to 10:40
We crab boiled back up the parking lot and then did Spud Webbs, which are like the previous workout but this time with lunges and squats. (It was A LOT of squats)
Once done with that we went to the rock pile and grabbed a rock and moved up to the pavilion:
Curls for the girls x16 IC and move two rocks to the left
Triceps extensions x16 IC and move three rocks to the left
Chest press x16 IC and move two rocks to the left
Trunk rotations x16 IC and move two rocks to the left, back to our original rocks
Ground pounders x16 IC and then return your rock
One last exercise, we paired up and did roman sit-ups on the picnic table. This is where you hang off the front of the table, face first, while someone holds your legs to keep you from falling on your face. Then you do a reverse sit up using your lower back muscles to pull you up. Each PAX did 10 OYO and, afterwards, one described it as “the most uncomfortable thing I’ve ever done in F3”
Mary:
At the tennis courts we circled up for:
LBC x10
Reverse LBC x10
Knees to the left side LBC x10
Knees to the right side LBC x10
Homer to Marge x10
Sleeping Hillbillies x10 each side
Freddy Mercury x10
Announcements:
Long Ass Run this coming weekend on the ATT. Keep an eye on Slack for updates regarding the route
Hollyfest coming up and still needing volunteers to help with the booth. See Slack and/or reach out to Dauber for more information
Prayer:
Unspoken
An honor to lead as many men as showed up this morning. I love leading a large crowd. More pain to share.
010000
Pumpkin Work and Disc Golf Sprints
/in Ground Pounder /QIC: Pumpkin SpicePAX: Gump, Motor Boatin', Pumpkin Spice
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Nipping the Cold
/in Sheepdog /QIC: AbacusPAX: Gump, Shredder
FNGs: None
Warm Up: Good mornings, Side Straddle Hops, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps
The Workout: I’m calling this one the “Horse Shoe” – Working on an oval-shaped stretch of parking lot, starting at 1 side of the back end of the “horse shoe” we did 10 squats. We ran up to the front of the “horse shoe” where we did 10 burpees. Next, we ran down to the other back end of the horse shoe where we did 10 Carolina Dry Docks. Back up to the top of the horse shoe to do now 9 burpees. This continued until we got down to 1 burpeee at the top of the horse shoe.
Next, we did numerous sets of 10 step ups and 10 dips until morale improved.
Lastly, we round robin’ed between merkins, big boy sit-ups, and bear crawling (bear crawler dictated the exercise change).
Mary: low slow flutters, LBCs, reverse LBCs, Homer to Marge, Pickle Pounders, American Hammers
Announcements:Holly Fest
T-Claps (Recognition):
Prayer: Prayers up for our children growing up in this crazy world, voting season, and praying for my brother-in-law’s father suffering with pancreatic cancer.
Morning Watch
/in The Nest /QIC: GamecockPAX: Dauber, Finkle, Gamecock, Gump, Warbucks, Woody
FNGs: none
Warm Up: normal warm-o-rama
The Workout: Survivor circle. Perform a set of exercises. Vote off the least favorite each round. Gump wanted to vote off people. So much for fellowship! Exercises: Carolina dry docks, dips, lunges, newtons cradle. Second thing was a line up taking turns bear crawling while the others did air presses, arm circles, seal claps. Finished off with some cheddar shredders.
Mary: popcorn Mary
Announcements: Holly fest
T-Claps (Recognition): Woody for making it out to FV
Prayer: Fumunga family friend, Finkle’s wife and school, dauber traveling
Downtown Train Arrived Before the Cold Spell
/in Downtown Train /QIC: WoodyPAX: Batboy, Best In Show, Bleeder, Da Business, Ginsu, Moose, Stickers, YHC
FNGs: None
Warm Up: Bleeder, Stickers and YHC for EC. Then SSH, frankensteins, good mornings, Sir Fazios…probably some more
The Workout: Mosey to the hill by the dumpster for 7s of Star Jumps and Squat Jumps.
Return to the starting point parking lot for standard merkins. Mosey to the library for Carolina Dry Docks on the sidewalk curb. Mosey to the other hill to the left of the parking garage for standard dips.
Repeato, repeato, repeato, but with some variations along the way: Wide grip and Diamond Merkins, dips with alternating legs raised – threw in two sets of People’s Chair on the library wall, and at least one round of Bear Crawls at the library entrance.
That’s about it. Simple but effective mostly upper body workout.
Mary: Usual stuff, I dunno.
Announcements: T-Claps (Recognition): Prayer:
All Dora, no Boots
/in AO Post /QIC: 16-bitIt was chilly out this morning, I don’t know if you noticed. Frost on the cars and everything. Time to break out the long pants and hoodies. Maybe even two pairs of gloves. YHC jumped on the Q late in the day yesterday and didn’t have a lot of time to plan anything so I figured falling back on a favorite like Dora could be easy as it can fit any number of people that show up.
FNGs:
Not today
Warm Up:
SSH x20
Good morning x10 IC
Windmill x10 IC
Daisy Pikers x10 IC
Imperial Walkers x10 IC
Hillbillies x10IC
The Workout:
The plan was for a good ol’ fashion Dora. 100 merkins, 200 LBCs, and 300 squats. Partner one would work on that while partner two ran a lap around the tennis courts. That was all well and good except that, today, partner one was also partner two. In order to not kill myself the plan was to do sets of 10 merkins, 20 LBCs, and 30 squats and do 10 sets. I was going to run a lap in between each as well so it would have went 10 merkins, lap, 20 LBC, lap, 30 squats, lap, etc.
However, on lap two my brain did the quick math and realized that meant I’d be doing 30 laps around the park and, while I may not be Slide Rule, I was pretty sure I wouldn’t have the time for that. So I decided to do a full set of each and then take a lap. So it because 10 merkins, 20 LBCs, 30 squats, and then a lap. This worked and was actually pretty well timed as I finished squat # 300 at the 44:55 mark. Couldn’t have timed it better if I tried.
Mary:
Ain’t nobody got time for that.
Announcements:
It’s cold
Prayer:
Unspoken
010000
The Most Uncomfortable Thing
/in Mutiny /QIC: 16-bitPAX: 16-bit, abacus, Banana Seat, Breach, Deadbolt, Papa Smurf, Pumps, Sprinkler, Warbucks
YHC pre-blasted a potential FNG at Mutiny this morning which brought a good crowd. Unfortunately our FNG was a no-show but we had a good time regardless. I was happy to see so many happy faces this morning.
FNGs:
We were supposed to have one but, alas, none showed.
Warm Up:
Lap around the soccer field and then circle up by the tennis courts:
Good morning x10 IC
SSH x20 IC
Daisy Pickers x10 IC
Windmill x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Penalty burpees for Warbucks being late x5
The Workout:
We moseyed down the parking lot and stopped at the first island. From there we started YHC’s favorite go-to, the Crab Boil
Crab walk two parking spaces
Crab cakes x10 IC
Crab walk two parking spaces
Crab humpers x10 IC
Crab walk two parking spaces
Crab jacks x10 IC
Once we were done with that we took a break to do some Jack Webbs. For those who forget, it’s a 1:4 ratio of merkins and air presses. We went up to 10:40
We crab boiled back up the parking lot and then did Spud Webbs, which are like the previous workout but this time with lunges and squats. (It was A LOT of squats)
Once done with that we went to the rock pile and grabbed a rock and moved up to the pavilion:
Curls for the girls x16 IC and move two rocks to the left
Triceps extensions x16 IC and move three rocks to the left
Chest press x16 IC and move two rocks to the left
Trunk rotations x16 IC and move two rocks to the left, back to our original rocks
Ground pounders x16 IC and then return your rock
One last exercise, we paired up and did roman sit-ups on the picnic table. This is where you hang off the front of the table, face first, while someone holds your legs to keep you from falling on your face. Then you do a reverse sit up using your lower back muscles to pull you up. Each PAX did 10 OYO and, afterwards, one described it as “the most uncomfortable thing I’ve ever done in F3”
Mary:
At the tennis courts we circled up for:
LBC x10
Reverse LBC x10
Knees to the left side LBC x10
Knees to the right side LBC x10
Homer to Marge x10
Sleeping Hillbillies x10 each side
Freddy Mercury x10
Announcements:
Long Ass Run this coming weekend on the ATT. Keep an eye on Slack for updates regarding the route
Hollyfest coming up and still needing volunteers to help with the booth. See Slack and/or reach out to Dauber for more information
Prayer:
Unspoken
An honor to lead as many men as showed up this morning. I love leading a large crowd. More pain to share.
010000
Sheepdog 10/14/22
/in Sheepdog /QIC: ShredderPAX: Gump, Papa Smurf, Shredder
FNGs: James perez, 34; Papa Smurf (had a Carolina shirt on, 5 kids, wasn’t ready for the last one)
Warm Up: side straddle hop, sir Fazio arm circles f&b forward claps and overhead claps, Hillbillies, imperial walkers, and Frankensteins.
The Workout: mozzied to the new parking lot at the middle school. Stopped for some toe taps along the way then off to 4 corners of fun. Corner 1 was 1 Mercin, ran to corner 2 with 1 squat, off to corner 3 with 1 LBC, and then corner 4 with a star jump. Round 2 was 2 sets of each. Increased the set by 1 for 10 rounds.
Mary: LSF and some lower back stretching to offset the 55 star jumps
Announcements: lots of people running! Holly Fest tent and volunteering
Prayer: several prayers for family, Grace who was in a severe car accident, mental health.
wet n wild @ Disney
/in Disney /QIC: SoftServePAX: SoftServe, Stickers, U.T.I
Warm Up: Hilly Billys | Imperial Walkers | Sir Fazio Arm Rotations | Mtn climbers
The Workout: 3 PAX got wet n wild @ Disney
Mary: Pickle Pounders, low slow flutter, crunches
Announcements:N/A
T-Claps (Recognition): N/A
Prayer: Safe travels for U.T.I and his wife. Holly Springs Fest is coming up.
Breach is losing his balls…..
/in Thunder /QIC: John DeerePAX: Cancun, John Deere, Kubota
Warm Up: Arm circles, cotton pickers, SSH
The Workout: Mosey to Stintson. Using ‘Siri’ Pick a number between 1 & 5 – Double Merkin Burpee at each lamp post with mosey in between – 10 posts. Head down Grigsby – Siri random number between 8-10, Half Crunch reach, followed by elbow to knees crunch, approx 10 posts. Saw lots of SoftBalls lying in the street followed shortly by Breach shouting profanities. Siri number between 8-12, plank jacks, followed by plank. About 5 lamps. Stopped at the handrails for 10 pull ups. Stopped at Womble intersection for 10 chill cut to regular plank get ups. rock pile: 11 x Half Crunch pushing rock to the stars, 11 half American Hammer on the left and rock to stars, followed with 11 right side. 11 right hand to left foot and reverse.
Mary:Mosey to shelter- Siri random number 9. Balls, chair over head claps repeat. LSF, Scissors, Diamonds.
Announcements: ping pong Pikachu Saturday from 1700hrs. Apologies from Deere for AO being left open whilst I travel…. Please step up.
T-Claps (Recognition):
2ndF Tapline.
Running in the Rain at KG
/in Kennys Grave /QIC: DauberPAX: Dauber, Gamecock, ham, Kitty Litter, Warbucks
FNGs: YES! Welcome Stephen Rotich, a.k.a. “Ham”. He works for the highway patrol and is in charge of all of the radios. Originally from Kenya, moved to FV 5 yrs by way of NY; married to an Army National Guardsman; two children. Thank you Warbucks for giving Ham the mission of F3 and helping me with disclaimers.
Warm Up: SSH, IW, Frankensteins
The Workout: Ran to and from Fleming Loop. Stopping along the way for merkins, dips, daisy pickers, squats, lunges. Ran to the FL shelter and did BTTW, people’s chair, hillbilly, imperial walkers, monkey humpers.
Mary: sprinted to KG shelter just in time when the skies really open up with a downpour. Stretching OYO
Announcements: Sign up for Hollyfest
T-Claps (Recognition): All pax who ran in the rain this morning and Gamecock for picking up the six. Nice job getting in 2.6 miles today men.
Prayer: adoption delays and costs, marriages, UNSPOKEN, new old boss.
YHC took us out. Honored to lead. -Dauber