F3 South Wake

You Chose Poorly

June 2, 2023/in Crazy Ivan/by Banana Seat

11 HIM swung some bells today. YHC brought back some ska hits to keep the tempo moving us. It was a moist one. Some PAX may have chose poorly for a bell to travel with but they pushed through the pain.

WU’s
Good mornings
SSHs
Willie Mayes Hayes
Carolina Dry Docks (slow IC)

12 exercises 3 rds each (15, 12, 10 reps)
3 groups

1 – goblet squat
2 – swings IC
3 – single arm chest press (R arm)
4 – single arm chest press (L arm)
Mosey to playground with traveling curls
5 – bent over rows R
6 – bent over rows L
7 – lunge pulse bell w touch knee R
8 – lunge pulse bell w touch knee L
Mosey to shelter with traveling tris
9 – halos rotate directions (L&R count 1)
10 – pull through merkins (both sides 1)
11 – cross body snatch R
12 – cross body snatch L
Mosey to courts with John Cusaks.

Join Cletus for Mary
Mary almost didn’t happen as Forceps started name-a-rama with 5 mins left. Once that was over YHC saw we had almost 3 mins left.
American Hammers x22
LSF x22
50 sec chillcut plank hood for Forceps respect bday Q

Announcements on slack
Prayers – BS church member lost life to pneumonia mid 30’s lady named Brenae. Forceps lost co-worker to kidney failure. Cousin IT spoke of one but cannot remember.

Nice job today men!
BS Out

Mini Murph + Some

June 2, 2023/in Mutiny/by Banana Seat

Memorial Day at Mutiny.

6 PAX had the choice of a mini murph or something equivalent of pain. They choose wisely IMO.

WU
Good mornings
SSH
Windmills
Frankensteins

Mini Murph
Run 0.5 miles
50 pull ups
100 push ups
150 squats
Run 0.5 miles

Rock work
Pax grabbed a rock. We rotated rocks after each exercise.
Curls
Tris
Wonder Bras
Squats
Return rocks and mosey to shelter for Mary.

Check slack for announcements
Prayers unspoken

Honor to lead men.
BS Out!

EMOM AMRAP at Disney

June 1, 2023/in Disney/by Breach

Warm Up: A lazy mosey around the soccer fields back to the parking lot for some 22-count SSH, Imperial Walkers/Hillbillies, Daisey Pickers, and Good Mornings. Followed by a trip to the trees to collect some Cinders

The Workout:

As Many Rounds As Possible (AMRAP)

Mickey Mouse Get Ups 10 Reps

Elsa’s Ice Skaters: 20 reps

Buzz Lightyear Star Jumps: 30 reps

Hercules’ Strength Press 40

Tinker Bell Flutter Kicks: 50 reps

Stitches Monster Crawl

Every Minute on the Minute (EMOM)

1 Burpee

Mary: John Cusak the Cinders back home

Closed in Prayer

Battle Rope, Burpees and Bags (5/30/23)

June 1, 2023/in Prison Yard/by Fram

FNGs: 1 Scott Oliver (FlipPhone)

Warm Up: 1 lap around Club house, SSH, IW,Hillbillies, Frankenstiens,GM.

The Workout: 6 stations. Battle Rope was the timer. 40 Double hand smash, Bag jump burpees, Rut Rows (120lbs) Curls for Gurls, Lawnmower, Kettlebell swings, RD2 BR SSH 30, Bag toss, Single Snatch KB, Squats 120lbs, Front Raise, X? Rnd 3, BR singles 50, Figure 8’s with 50lbs sandbag, Goblet Squats, Deadlift, Hammer Curls, Triceps.

Mary: Each PAX had 10 Battle Rope Burpees while we called out Mary Exercises.

Announcements: Run Quay, Brute CSAUP

T-Claps (Recognition): Flipphone for coming out!

Prayer: Banana Seat M’s toe, Unspoken.

Possum Trot Drop

May 31, 2023/in Possum Trot/by Breach

Warm Up: 22 Counts of SSH, Frankensteins, Windmills, Imperial Walkers/Hillbillies and Good Mornings

The Workout:

Cash in

Run 1000 meters as fast as you can

50 Broadjump Burpees

100 Foward Linges

Run 100 meters as fast as you can

30 Hand Release Merkins

100 Prisoner Squats

Cash out

Announcements:

CSAUP coming up on June 10th, Run the Quay this weekend, and get together at Gamecocks house near the finish line. Picnic on the 24th at Harris Lake

T-Claps (Recognition): 8bit and his 4×4 team qualified for NY State meet

Prayer: Red Light District- Friend Eric has a father with cancer, Bananna Seats wife broke her toe, speedy recovery, Military and First Responders

Moseying around Holly Glen

May 30, 2023/in AO Post/by 3 Alarm

Four PAX for a mosey around Holly Glen. @Bird Flu @Yogurt @Stickers and YHC!

Kenny’s Grave 5.25.23

May 30, 2023/in Kennys Grave/by Finkle

PAX: @Finkle, @GHERKIN, @Cancun, @Abacus the OG

The Warm-Up: Mosey around the parking lot, Willie Mays Hayes, Daisy Pickers, SSH, Seal Claps and Overheads

The Event: Terrible time of 11’s with rocks. We did various rock exercises and traveled with the rocks. Crab rock walks and bear crawl with rocks really sucked!

Mary: Broga led by @Cancun

COT: can’t remember

The Nest 5.23.23

May 30, 2023/in The Nest/by Finkle

PAX: @Finkle, @Woody

The Warm-up: Good mornings, Daisy-pickers, Hillbillies, Imperial Walkers

Main Event: We did 3 stations around the Nest

Station 1: using the half block wall did typewriters doing 10 Irkens then flipping over to 10 dips. Back and forth all the way down the length of the wall.
Station 2: step ups at the short brick wall followed by box jumps 3 sets of ten.
Station 3: Middle school stairs, Dan Taylors with bear crawls up the stairs. Squats down on the bottom and lunges at the top of the stairs.

Mary: Ran out of time.

COT: Praise for @Woody’s wife getting a new teaching position. Prayers for @Finkle’s wife as she is transitioning from her job.

Leg Day at the Nest

May 30, 2023/in The Nest/by Abe

FNGs: none

Warm Up: mosey around the park, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout:
Thing 1: Four Corners
1st Corner: Straight Leg Deadlifts, 10 each leg
2nd Corner: Split Squat, 10 each side
3rd Corner: 3-directional Lunge Matrix, 6 count, 10 each side
4th Corner: Tempo Squat, 10
Moseyed various ways in between and completed 3 rounds.

Thing 2: People’s Chair / Calf Raises, 3 rounds

Thing 3: Urkins / Dips, 10 each, 3 rounds

Mary: 1 round of Popcorn Mary, with Outlaws called by Gamecock (that one was new to me). Wrapped things up with some yoga.

Announcements: 2nd F for Run the Quay at Gamecock’s house. Check Slack. F3 South Wake Picnic is June 24th at Harris Lake.

Prayer: Rubiks for possible tinnitus.