FNGs: Nope
Warm Up: Good mornings, SSH, Moroccan Night Clubs, Sir Fazio F/R, Seal Claps, Overhead Claps
Moseyed to far end of parking deck.
The Workout:
A you vs you DORA. Complete 50 Merkins, 100 LBC IC, 150 squats, AMRAP each set, run to top of stairwell and back between each set, back down. PAX decided to stay together for counts to push each other and keep mumblechatter going.
After complete, did BTTW x20 each PAX, people’s chair x20 each PAX.
Moseyed to rock pile abs grabbed a medium rock. Completed chest press, skullcrushers, curls for the girls, overhead press, ruh rohs.
Mosey back to flag.
Mary: Homer to Marge, Box cutters, low slow flutter, low slow flutter again, American hammers, and a little light yoga/stretching to finish it out.
Announcements: Davis (3-Alarm) birthday coming up
T-Claps (Recognition): All of the guys who did the smoky mountain relay, guys who pushed 3alarm and Wolfie this weekend at spring classic, all volunteers too.
Prayer: Boucher’s friend John who lost his dad to cancer
YHC took us out.
Greatest Show on Turf at PC
/in Paradise City/by Banana SeatYHC arrived early to set up a challenging agility course under the lights at Ting. But we had a couple things to do first. 8 total PAX we’re ready at 0530. A disclaimer that we may not get the 3 mile minimum. Did we make it? Read to find out.
Warm up lap around Ting
Exercises in corners
Good mornings x10 IC
Windmills x10 IC
Air squared x10 IC
Frankensteins x10 IC
7’s on the ramp
Star jumps and monkey humpers IC
Field work on turf
Agility course
Ladder work with slides, back peddles, cuts, and sprint to finish
Exercises after each run through on both sides: merkins, squats, WWI’s
Belly sprints 100 yds – 50, 75, 90, 100%
Cool down lap around the turf field to check on the UFO men.
At this point my watch showed 2.8 so we took one mosey pass through the agility course to the other side of the field to get our 3+ miles.
Mary
American Hammers
In and Outs
Windshield Wipers
That concluded our workout.
All announcements are on slack.
Prayers for YHC daughter with broken wrist and unspoken ones.
Thanks Dumbo for the reminder on the Q and for not coming out. Hopefully you had a valid excuse. Appreciate the opportunity to Q at this ever popular AO.
BS Out!
Reasonable Q
/in Sheepdog/by FramFNGs: None
Warm Up: GM, Stretch Hamstrings, Shoulders, SSH,
The Workout: Bear Crawl 100m (no walking) 100 merkins/# of PAXs, Run 100m, Bear Crawl 100m, 200 Squats/# of PAXs, Run 200 meters, Bear Crawl 100 m, 300 LBC/# of PAX, run 300m, Bear Crawl 100 m, 400 SSH/# of PAX, Run 400m.
Mary: Ran back to start, Same exercises as WU.
Announcements: Check Slack
T-Claps (Recognition):
Prayer: Unspoken
Respect The 1st F
/in U Turn/by YogurtWarm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.
The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks
COT Message:
Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.
T-Claps (Recognition): none called out today
Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.
Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.
Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!
12 rounds with Cletus
/in Cletus/by JellybeansFNGs: none
Warm Up: mosey, side straddle hops, good mornings, imperial walkers, sir Fazio arm circles
The Workout: on the tennis court, each corner with a designated exercise (under the fence, side step lunge, crab cake, butterfly ups). Travel from corner to corner with bear crawls, side steps, crab walks, duck walks. Starting at one rep per exercise and adding a rep with each round, attempting to get through 12 rounds. Things got hard around round 6, we made it through 9 before time cut us short. Mumble chatter was top notch.
Mary: LBCs, out and ups, pretzels, chill cut spiderman
Announcements: picnic and Memorial day murph upcoming
T-Claps (Recognition): none
Prayer: general
Ground Pounder 5/6/2023
/in Ground Pounder/by HazMatFNGs: None
Warm Up: Toe touches, Sir fozio arm circles, side stradle hops among others
The Workout: First half: Rocks. Curls for the Girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounder. Core work on your six. Second set of exercises above. More core work with a plank focus. Second half: Frisbee Golf. 3 holes of frisbee golf with 15 x merkins before each through. Exercise on the next hole was 15 x squats. Next hole was star jumps.
Mary: No time for Mary since our golf game went long.
Sandy Sledge in the Yard
/in Prison Yard/by FramFNGs: None
Warm Up: SSH,GM’s,SFAC,Frankenstiens, IW,HB’s.
The Workout: 3 Stations 1)Ten tire flips, 20 sledge swings, drag tire back. 2) Merkings, Rows, Bench with 20lbs, 3) Sandbag Burpees 15 reps 40lbs bag, 10 reps 60lbs, 5 reps 80lbs. Mosey for 3 min, PAX Rotate through stations. Repeat the workout with reduced reps. Last exercise was 7 more SBburpees to round out 50 reps.
Mary: Cross leg Crunch, HTM, Combine exercises.
Announcements: See Slack
T-Claps: Banana Seat for lifting 3x his weight. 8-Bit form making Prom King
Prayer: Unspoken
Making Beetle Bailey Proud
/in To Be Determined/by AbeFNGs: none
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: I like workouts that help make daily life better. Even though my daily life isn’t like being in the Army, they have some great exercises for strong movement. Today’s workout was inspired by the ACFT.
Thing 1
Started with a run around the baseball fields. Stopped at the rock pile and got a mediumish rock. 3 rounds of the following:
Returned rocks and ran around the soccer fields, stopping back at the tennis court concession stand. All in all we got about 1.5 miles in.
Thing 2
We had some extra time because these dudes are BEASTS. 2 rounds of People’s Chair, Urkins and Dips.
Mary: Popcorn Mary followed by some yoga / stretching.
Announcements: F3 South Wake picnic, Memorial Day Murph
T-Claps (Recognition): Shooting Blanks for coming back out for his second workout. Keep it going!
Prayer: any injured PAX
The Hunt for the Next R4TJ Site Q
/in Running 4 the John/by UTIFNGs: Nada
Warm Up: Also No
The Workout:
https://connect.garmin.com/modern/course/158351375
Mary: Still No
Announcements: R4TJ site Q WANTED
T-Claps (Recognition): Happy Birthday 3 ALARM!
Prayer: Yoshi’s friend Christian, had a medical issue while out of the country. Made it back but still getting checked out.
UvU DORA at DTT
/in Downtown Train/by KosherFNGs: Nope
Warm Up: Good mornings, SSH, Moroccan Night Clubs, Sir Fazio F/R, Seal Claps, Overhead Claps
Moseyed to far end of parking deck.
The Workout:
A you vs you DORA. Complete 50 Merkins, 100 LBC IC, 150 squats, AMRAP each set, run to top of stairwell and back between each set, back down. PAX decided to stay together for counts to push each other and keep mumblechatter going.
After complete, did BTTW x20 each PAX, people’s chair x20 each PAX.
Moseyed to rock pile abs grabbed a medium rock. Completed chest press, skullcrushers, curls for the girls, overhead press, ruh rohs.
Mosey back to flag.
Mary: Homer to Marge, Box cutters, low slow flutter, low slow flutter again, American hammers, and a little light yoga/stretching to finish it out.
Announcements: Davis (3-Alarm) birthday coming up
T-Claps (Recognition): All of the guys who did the smoky mountain relay, guys who pushed 3alarm and Wolfie this weekend at spring classic, all volunteers too.
Prayer: Boucher’s friend John who lost his dad to cancer
YHC took us out.
Build-A-Bear Workshop!
/in Purple Cobra/by UTIFNGs: no sir
Warm Up: Mozy to HS Rd and return speeding up and slowing down on command, Good Mornings, SSH, Imperial Walkers, Windmills
The Workout:
Mary: Ankle Grabbers, WW2s, Freddy Mercs, Chill Cut Plank Hold, Homer 2 Marge
Announcements:
T-Claps (Recognition): Great job to the aid station champs for the FB recognition.
Prayer: unspoken