PAX: Kosher, Stickers, Woody
FNGs: Nope
YHC had a plan today consisting of coupons and the soccer field at Disney. Despite Disney’s vast footprint, I had a plan to keep us close to home while getting in some solid work. It worked out perfectly if I do say so myself….
Warm Up:
Good mornings x 10 IC
SSH x20 IC
Imperial Walkers x20 IC
Goofballs x 20 IC
Sir Fazio arm circles forward and reverse each way x 10 IC
Seal claps x10 IC
Overhead claps x10 IC
The Workout:
THANG 1: Surveying the battlefield
Unity run around the loop outside of the soccer fields i.e. our “battlefield”… Mumblechatter was great as YHC and Woody got to know Stickers a little better.
THANG 2: Preparing for battle
We headed over to the low wall at the playground to “prepare for battle”. This consisted of 3 rounds of:
Urkins x 20
Dips x 20
Split squats each leg x 20
Derkins x 20
THANG 3: The battle
PAX headed over and selected a cinderblock coupon of choice, then cusacked over to the battlefield aka the Middle Creek Mustang soccer field. We lined up shoulder to shoulder to form our line along the 18-yard box. There we dropped our coupons/heavy artillery to save for later.
Round 1: PAX sprinted to mid-field, then performed WW2 x 20. PAX continued to sprint to the opposite touch line, then completed Carolina Dry Docks x 15. PAX returned to mid-field, then completed American Hammers x15 IC. PAX then returned back to the 18-yard line to find their coupon. There we completed Round 1 with coupon swings x10.
Round 2: PAX cusacked their coupons to mid-field as we continued to advance our line. We dropped our coupons again there and then continued to the touch line, where we completed air squats x20. PAX ran back to the opposite touch line and completed low slow flutter x15 IC. PAX returned to mid-field and grabbed their coupons, where we completed skullcrushers x10.
Round 3: PAX cusacked their coupons from mid-field to the front line aka the opposite end of the field. There we did overhead presses X10, then cusacked our coupons back to mid-field and noticed that the opposition had come behind us…there was only one thing left to do….
Round 4: The final assault…PAX did murder bunnies with their coupons from mid-field back to the 18-yard line, sparing no bunnies in our wake.
We celebrated our victory and returned our coupons back to the bunker.
Mary:
Popcorn mary consisted of Homer to Marge, Ankle Grabbers, Side Hip Raises, Dying Cockroach, and a little stretching.
Announcements:
Derek Davis Race on 8/27 – sign up to race or volunteer. This is the last time they’ll ever do this one. Show up!
T-Claps (Recognition):
T-Claps to Stickers for posting several times since his FNG post last week at Cletus. Made sure he got an F3 sticker to match his name today!
Prayer:
Continued prayers for Sgt. Matthew Fishman’s family in Wayne County, NC where I’m from. Killed while reporting to a home to serve papers, homeowner opened fire killing him and wounding 2 other officers. He was laid to rest earlier this week with full honors. He leaves behind a wife and young children. Continue to pray for peace and comfort for the family.
Climbing the Mountain to Paradise City
/in Paradise City /QIC: FinklePAX: 187, 8Bit, Breach, Dahmer, Dawgpound, Dumbo, Emeril, Finkle, Full House, Fumunga, Katniss, Moose, Pablo, Pikachu, Redenbacher, Skidmark, U.T.I, Woody
FNGs: None
PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp. We did our stretches on the way back up the ramp stopping at each blue sign. Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides. At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds. Round one: Merkins, Shoulder Taps, Side planks all sets of ten. Round two: Squats, sumo squats, lunges, Richard Simons one leg squats. Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.
Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers. Thanks @Pikachu for the cadence counts. Very nasty and lots of chatter.
Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.
F3 Field Day
/in Sheepdog /QIC: Banana SeatPAX: 8 Bit, Banana Seat, Bleeder, Breach, Cupid, Fram, Gump, KITTY LITTR, Moose, Shredder, Yogurt
11 HIM came out for a fun yet challenging workout. YHC is calling it F3 Field Day. The rain soaked the field and the sprinklers were running in different areas but we still played. Here is how the action went down.
Warm ups
SSH
Frankensteins
Sir Fozio Arm Circles
Squatted pulses
Merkin pulses
Michael Phelps
Mosey out to the track and over to the first event.
1. Shot Put – 1 attempt the shot put the 10 LB blue ball as far as you can. Winner Fram
2. Disc Throw – 1 attempt to through the light up disc as far as you can. Winner Cupid
3. Long Jump – School actually has this. 2 attempts. 8-Bit
4. Potato Sack race – two heats, top 2 from each race final. Winner Fram by a hair!
5. 3 Legged Race – down 25 yds turn around and back to start. Winner Fram & Cupid. Lots of rubbing going on at the finish line. See video.
6. 50 YD Bear Crawl – Winner Fram (wasn’t even close)
7. Agility Race – run the ladders then around the cones. Elimination style until final 2. Winner Shredder
8. 100 YD Dash – Top 5 were tight but Winner 8-Bit
9. Tug of War – 5 vs 5 in the wet grass. Winners Shredder, Moose, Yogurt, Gump, Kitty Litter
This was a blast. Time went by really fast. Talk of having another one with The Office games involved. Fram took home the most gold medals and a big packet of beef jerky. Great job to all and this was a blast.
BS Out!
Hold the Line!!! Stay With Me!!!
/in AO Post, Disney /QIC: KosherPAX: Kosher, Stickers, Woody
FNGs: Nope
YHC had a plan today consisting of coupons and the soccer field at Disney. Despite Disney’s vast footprint, I had a plan to keep us close to home while getting in some solid work. It worked out perfectly if I do say so myself….
Warm Up:
Good mornings x 10 IC
SSH x20 IC
Imperial Walkers x20 IC
Goofballs x 20 IC
Sir Fazio arm circles forward and reverse each way x 10 IC
Seal claps x10 IC
Overhead claps x10 IC
The Workout:
THANG 1: Surveying the battlefield
Unity run around the loop outside of the soccer fields i.e. our “battlefield”… Mumblechatter was great as YHC and Woody got to know Stickers a little better.
THANG 2: Preparing for battle
We headed over to the low wall at the playground to “prepare for battle”. This consisted of 3 rounds of:
Urkins x 20
Dips x 20
Split squats each leg x 20
Derkins x 20
THANG 3: The battle
PAX headed over and selected a cinderblock coupon of choice, then cusacked over to the battlefield aka the Middle Creek Mustang soccer field. We lined up shoulder to shoulder to form our line along the 18-yard box. There we dropped our coupons/heavy artillery to save for later.
Round 1: PAX sprinted to mid-field, then performed WW2 x 20. PAX continued to sprint to the opposite touch line, then completed Carolina Dry Docks x 15. PAX returned to mid-field, then completed American Hammers x15 IC. PAX then returned back to the 18-yard line to find their coupon. There we completed Round 1 with coupon swings x10.
Round 2: PAX cusacked their coupons to mid-field as we continued to advance our line. We dropped our coupons again there and then continued to the touch line, where we completed air squats x20. PAX ran back to the opposite touch line and completed low slow flutter x15 IC. PAX returned to mid-field and grabbed their coupons, where we completed skullcrushers x10.
Round 3: PAX cusacked their coupons from mid-field to the front line aka the opposite end of the field. There we did overhead presses X10, then cusacked our coupons back to mid-field and noticed that the opposition had come behind us…there was only one thing left to do….
Round 4: The final assault…PAX did murder bunnies with their coupons from mid-field back to the 18-yard line, sparing no bunnies in our wake.
We celebrated our victory and returned our coupons back to the bunker.
Mary:
Popcorn mary consisted of Homer to Marge, Ankle Grabbers, Side Hip Raises, Dying Cockroach, and a little stretching.
Announcements:
Derek Davis Race on 8/27 – sign up to race or volunteer. This is the last time they’ll ever do this one. Show up!
T-Claps (Recognition):
T-Claps to Stickers for posting several times since his FNG post last week at Cletus. Made sure he got an F3 sticker to match his name today!
Prayer:
Continued prayers for Sgt. Matthew Fishman’s family in Wayne County, NC where I’m from. Killed while reporting to a home to serve papers, homeowner opened fire killing him and wounding 2 other officers. He was laid to rest earlier this week with full honors. He leaves behind a wife and young children. Continue to pray for peace and comfort for the family.
Sheepdog 8/5/22
/in Sheepdog /QIC: ShredderPAX: 16-bit, H1N1, Shredder, Warbucks
FNGs:none
Warm Up: standard F3 combination of SSH, SFAC, Seal and overhead claps, IW and HBs, etc.
The Workout: Focus on agility training. Rotating through exercises using the curb for dips, merkins, toe touches, Single leg deadlifts, squats, etc. Between each round we did a four corner agility drill. After that we mosey to the back for rotational sprints of the stairs adding one squad each round.
Mary: dealers choice as we went around the circle.
Prayer: Shredder took us out
GP isn’t really GP without completely inappropriate mumblechatter
/in Ground Pounder /QIC: ForcepsPAX: Cancun, DOA, Forceps, Gump, Pumpkin Spice, Stubs
FNGs: None
6 HIMs posted to GP for boulders and discs. Mumblechatter that made Pumpkin Spice blush. Topics included menstration cycles, transitioning, that’s what she said, consent forms, built to grow not show, etc
Warm Up: 10x3cts of: Good Mornings, Windmills, Sir Fazio Arm Circles (both directions), Daisy Pickers, SSH, Imperial Walkers.
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, and Ground Pounders, and everyone’s favorite – Bus Drivers
2 sets of 10x3ct: Rock Press and Skull Crushers
1 Set of 10x3ct: Low Slow Flutter, 6 inches, Box Cutters, Plank Rock Spanks, Rockies, Homer to Marge (GP style ie. with rocks),
Mosey to the basketball court
Round 1: PAX throw basketball; 3 stations 3 attempts at each station (2 free throws and one layup) till a basket is made. Miss all three shots at a station to earn a 5 Burpee penalty. PAX not shooting do exercises, changing between shooters.
Exercises: Imperial Walkers, Hillbillies, Prisoner Squats, SSH, Frankensteins,
Round 2: PAX attempt to throw a kickball into the basket to add a level of difficulty.
Exercises: LBCs, Mountain Climbers, Squats, Heismans, Plank Jacks, Lunges
COT: Catch our breath
T-Claps: Cancun wore a ruck throughout most of the workout
Prayer Requests: Prayers for Gump’s daughter moving out, DOA’s son tummy illness, Forceps – fathering with a more compassionate heart.
Announcements: Derek Davis 5K
Excited for Couponsd
/in AO Post, Disney /QIC: AbePAX: 006, 8 Bit, 9-Ball, Abe, Bondo, Breach, Woody
FNGs: None (but welcome 9-Ball and 006 to South Wake!)
Warm Up: SSH (lead by Breach), Good Mornings, Imperial Walkers, Hillbillies, Sure Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Quick mosey around the parking lot, then over to the cinder block pile. Each PAX got a coupon and we’re filled in on the plan. Walk with coupon. Stop. 10 overhead presses, 10 merkins, 10 block swings and 10 squats. Ready, right?
We included a trip down and back up the Abyss and finished up with one more round in to of one of them hills.
Mary: WWIIs, reverse LBCs, Homer to Marge, American Hammers and pickle pounders. Finished with some yoga.
Announcements: donate blood
T-Claps (Recognition): 006 and 9-Ball for coming out to South Wake
Prayer: Woody’s extended family, Breach’s interview
Standing in a Circle Staring at Each Other
/in The Nest /QIC: GamecockPAX: abacus, Gamecock, H1N1, KITTY LITTR, Rhubarb
FNGs: Welcome Rhubarb!
Warm Up: normal warm-o-rama activities
The Workout: Tabata style with 4 pairs of supersets. 20sec on, 10sec rest, for 18 rounds and 4 sets.
SSH and walkouts, mountain climbers and rotating planks, daft punk and merkins, high knees and squats
Mary: no time for Mary
Announcements: races upcoming
T-Claps (Recognition): Rhubarb and Abacus for EC
Prayer: Gamecock for parenting patience
TBD – Top Body Destruction
/in To Be Determined /QIC: WoodyPAX: Moose, Yogurt, Bleeder, Best in Show, Bondo, Corn Cob, and welcome to 9-Ball, visiting from F3 Cape Fear
Warm Up: SSH, Good morning, some other things probably
The Workout: Today’s theme was Shoulder/Bi/Tri, repeato. Pax made their way to the rock pile, made their selection then stepped onto the adjacent parking lot. Carolina dry docks, bear crawl halfway down the lot, LBCs, crab walk to the far end of the lot, then more CDD. Mosey back to start for curls for the girls, bear crawl/crab walk. Mosey to picnic tables for dips.
I think we got 4 rounds of this in – sometimes Wonder Bra or Shoulder Press subbed in for CDD, but curls and dips remained the same.
Mary: Side hip raises, box cutter, dying cockroach. COT welcomed some runners, Brexit, Wild Turkey, Bobby Boucher, Hasselhoff and Nemo.
Announcements: Nope
T-Claps (Recognition): Everyone present, for pushing through the humidity.
Prayer: A close friend of mine lost a nephew over the weekend, visiting from TX for a family reunion, swimming at the NC coast. Rip tide took two boys out, one was rescued.
SOF training 2nd round
/in Kennys Grave /QIC: FinklePAX: @K I T T Y L I T T R, Finkle, Gamecock, H1N1, Pumps, Warbucks
FNGs: none
MAGGOTS: @K I T T Y L I T T R, @Gamecock, @Pumps, @H1N1, @Warbucks, @Finkle
Warm Up: 10 exercises: mosey, butt kickers, high knees, walking cradles, walking toe touch, sir fazio arm circles, bird dogs, dying cockroaches, front plank, side planks both sides.
The Workout: 10 rounds of 1 minute plank holds and 10 army grade push ups.
Mary: LBCs, CBLs, American Hammers, Freddie Mercuries, lower back stretches
Announcements: Derek Davis at end of the month, stay hydrated
T-Claps (Recognition):
Prayer: PAX traveling, Jeff and Hannah White (Mr. and Mrs. K I T T Y L I T T R) adoption process.
SEVEN is your lucky number
/in Mutiny /QIC: GumpPAX: 8Bit, Bernie, Blue Hen, Bobby Dall, Breach, Cornholio, Cupid, Dauber, Dobby, Duece, Flanigan, Frenchie, Full House, Gump, Katniss, Kitty Litter, LED, Pikachu, Redenbacher, Roaming Gnome, Shredder, Stubs, Wham-o, Yogurt
24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!