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
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
Groundin and Poundin
/in Ground Pounder /QIC: ForcepsPAX: Bollywood, DOA, Forceps, Pothole, Pumpkin Spice, Stubs
FNGs: None
6 HIMs posted to GP on a cool dry morning for boulders and shoulders. YHC brought the music box and discs but the disc golf tournament prevented us from any play.
Warm Up: 10x3cts of: Good Mornings, Daisy Pickers, 20x3ct SSH, Willie Maze Hays, Sir Fazio Arm Circles (both directions)
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.
1 min Plank, 2 sets each of 10x3ct Rock Spanks, Rock Press and Skull Crushers, 1 set of 10x3ct of each: Windshield Wipers, Rockies
Hit the wall: 2 set of Preachers Chairs and BTW (slow 10 ct down the line for each).
Mosey to the playground
2 sets of 10x3ct Step Ups, Erkins and Dips (some did extra credit and were placed in timeout)
1 set of each 10x3ct Low Slow Flutter, Box Cutters, Freddie Mercuries, Heal Taps, WWIs, 20 Squats and 20 Lunges.
COT: Stretching: Windmills, Calf stretch, Pigeon Pose, Downward dog, Cat Cows,
Prayer Requests: Prayers for Knowledge and application for DOA in his new job getting far more intense, for those in Florida dealing with loss of property or loved ones.
Announcements: HSHM late Nov
18 PAX in the Wind & Rain playing Ultimate @ Ting
/in AO Post /QIC: DauberPAX: @Abacus the OG, Banana Seat, Batboy, Best In Show, Bleeder, Bobby Dall, Breach, Cupid, Dauber, Forceps, Fram, Gump, Kubota, Ponzi, Quiver, Sparky, U.T.I, Zoolander
FNGs: none – lots of new faces (AWESOME)
Warm Up: SSH, Frankensteins, Sir Fazios
The Workout: 9 on 9. Not many catches 😂 lots of 🌬 and 🌧 The team without YHC (even after a trade) prevailed. I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements: None
T-Claps (Recognition): All PAX for braving the elements post Ian
Prayer: Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).
Honored to lead. -Dauber
Foxtrot Uniform Ian – Crazy Ivan was Insane
/in Crazy Ivan /QIC: DauberPAX: Dahmer, Dauber, Fram, Fumunga
FNGs:none
Warm Up: Farmer carry kettlebells to amphitheater and then to shelter. SSH, sir Fazios, OH claps, Seal claps, Frankensteins
The Workout: 15-14-13….1 KB swings with different 10 count/in cadence exercises using the KB. Exercises included: goblet squat, curls for girls, overhead press, midget love handles, upright rows, bus drivers, rut rows, lawnmowers, thrust, rack & push, ground pounders….up and over picnic tables (not a good idea); BTTW 10c, 15c, 20c; people’s chair too
Mary: yoga and stretching
Announcements: Storm preparation
T-Claps (Recognition): Fram for EC in this horrible weather
Prayer: FL…discussed and reflected on our week; how was it? How can we improve?
Honored to lead. -Dauber
Soggy turf made for no fun and games at GP this morning
/in Ground Pounder /QIC: ForcepsPAX: Forceps, Motor Boatin', Pumpkin Spice
FNGs: None
3 HIMs posted to GP on a cool soggy morning for boulders. Stubs showed up but had to leave before the warm up due to a stomach bug. Missed you Stubs- praying you feel better soon. YHC brought the music box and best of the 80’s was on the agenda.
Warm Up: 10x3cts of: Good Mornings, 20x3ct SSH, Willie Maze Hays, Windmills, Sir Fazio Arm Circles (both directions), Michael Phelps, 10 Hillbillies and 10 Imperial Walkers
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.
1 min Plank, 10x3ct Rock Spanks, Mountain Climbers, Pickle Pounders, Merkins,
2 sets of 10×3 ct Midget Obliques using a rock in each hand.
Hit the wall: 3 set of Preachers Chairs and BTW (slow 10 ct down the line plus a valiant attempt at Australian Ass Smackers with varying degrees of success). There was a suggestion to seek shelter in the bathroom and do Homer to Marge exercises, but YHC decided against that idea.
Mosey to the playground
3 sets of 10x3ct Step Ups, Erkins and Dips
Prayer Requests: For Michael’s Uncle Dan and his family (loss of aunt), For Tony and his wife both in roles where they are counseling many many people through hardships, Praise for Tim’s son David landing a new job where he is much happier with the work and co-workers.
Announcements: HSHM late Nov,
Keep It Simple, Stupid
/in AO Post, Purple Cobra /QIC: AbePAX: Abe, Kosher, Stickers, U.T.I
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to “that hill.” Directions were simple. Start at the bottom with WWIIs. Run to the halfway point for squats. Then run to the top for murkins. Started with 10 on each three. Then 20. Then 30. Then back down to 20 and then 10.
Next, we went over to the rock pile behind the stores. PAX retrieved two palm-sized rocks each. Exercises were Curls for the Girls, Triceps and Ruh Rows. To finish off, and in observance of Oktoberfest, PAX participated in a beer hoist F3 style. Hold the rocks out in front while calling out a 15 count all around. Returned rocks and moseyed back for Mary.
Mary: Popcorn Mary, including such hits as LBCs, Box Cutters, Chill Cut Plank and more.
Announcements: Celebrate Fuquay Varina and HollyFest need volunteers.