Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.
EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific
FNGs: Didn’t show, Debby scared them off?
Warm Up: Side-straddle hopps, shoulder taps, plank jacks,
The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round
Round 1, C1 5 burpees / C2 10 Murkins / C3 15 LBCs / C4 20 squats.
Round 2, C1 5 burpees / C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats.
Round 3, C1 5 burpees, 10 Murkins / C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats.
Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/ C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats.
Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats
Mary: LBCs, Low-slow flutter, Have a nice day
Announcements: Shooting Blanks has some generators for sale
T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.
Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm
Paradise City – Burpees and Speed
/in Paradise City /QIC: YogurtPAX: @Karoake, Full House, H1N1, Kenny G, Wild Turkey, Yogurt
EC: Full House, H1N1, Yogurt
FNGs: None, but @Karoake could be considered a Kotter
Warm Up: 5 burpees OYO, 10 GMs, 5 more burpees OYO, 25 SSH, 25 OH claps. Circled the fields and tennis courts a couple of times with minimum 5 burpees OYO at each corner, plus one exercise, including merkins, big-boy sit-ups, and OH claps.
Main Event 1: Suicides on tennis courts. Been a long time since we visited these. Recalled immediately that fenced sections are three courts wide, which worked out great.
Each run = Far sideline court 1, back; far sideline court 2, back; far sideline court 3, back.
Exercises upon completing each run = Plank jacks, shoulder taps, OH presses
Finished with one last run to far sideline court 3, Karaoke led the way.
Main event 2: Sprints on Ramp
Format: Similar to suicides – Sprint to first blue sign “Foul ball area,” walk back; Sprint to second sign, walk back; Sprint to third sign, walk back. We had time for only three, but everyone accelerated.
Mary: Stretched those hammies while they were warm.
Announcements: 3-Alarm event is on, just like every Tuesday. This week, there will be extended fellowship afterwards.
Prayer: Full House dad in hospital. H1N1 death in family and co-worker’s family.
Hope all have a productive week.
Breaking in the rain at PC
/in Paradise City /QIC: Banana SeatPAX: Banana Seat, H1N1, Mr. Terrific, Skidmark, Sunshine, Vasoline
6 HIM showed despite the inclement weather. Not too bad for a rainy Monday.
Big lap of WU exercises
GM
SSH
Windmill holds
Imperial squat walkers
Catch me if you can
P1 runs backwards
P2 does 3 hand release merkins then catches P1
Ramp suicides x3
Abs at bottom after set completed
Star crunches, RLBC’s, ARods
Parking lot 7’s
Break dancers and monkey humpers IC
Indian run back to bball court
Mary
Freddy Mercury’s
60 sec plank hold
COT with our Ruck buddies
Prayers for newborns, surgeries, hospitalized friends.
Full service as YHC took us out in prayer.
Awesome work today and thanks for the push.
BS out!
Simple but effective
/in Mutiny /QIC: LEDPAX: @Abacus the OG, @flip phone, 2 dollars, Fram, Popeye, Stovepipe
FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,
The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.
Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.
Prayer: patience and support for families and pray for health issues.
9 MEN vs Hurriane Debby
/in Noise Ordinance /QIC: Mr. TerrificPAX: @shootingblanks, @skittles, Bosshogg, CaddyShack, DownRange, karaoke, lube, Mr. Terrific, Pikachu
Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.
EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific
FNGs: Didn’t show, Debby scared them off?
Warm Up: Side-straddle hopps, shoulder taps, plank jacks,
The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round
Round 1, C1 5 burpees / C2 10 Murkins / C3 15 LBCs / C4 20 squats.
Round 2, C1 5 burpees / C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats.
Round 3, C1 5 burpees, 10 Murkins / C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats.
Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/ C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats.
Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats
Mary: LBCs, Low-slow flutter, Have a nice day
Announcements: Shooting Blanks has some generators for sale
T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.
Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm
Back Blaster
/in Crazy Ivan /QIC: Pumpkin SpicePAX: 2 Buck Chuck, Batboy, Best In Show, Bobby Boucher, Catfish, Choppa, Clunker, Gump
FNGs: We met Nate who was out for a walk. He may join us next week.
Warm Up: GM, WMH, SSH, Arm Circles, Michael Phelps
The Workout: With Kettlebell, took a lap around the soccer field on the trail stopping every 50 Meters for an exercise. During mosey conducted one of Cusack, curls, triceps, farmer carry (R&L), murder bunnies or lunge with KB pass through. Exercises: 10x wonder bra; 10x Renegade Row (R&L); 10x booby-d-booby-d. 10x pullover; 10x wonder bra
At Amphitheater: 2 rounds
10x Single Arm Row (R&L); 10x SL Bulgarian Squat (R&L) 10x booby-d-boody-d; 10x pullover
At Large Picnic Shelter – Dora-esk (100 alternating merkins on the bell; 100 Squat/Curl/OH Press; 100 KB swings w high pull) while partner ran to the playground and 5 pull-ups/inverted rows. Time ran out. Most PAX got about 50-60 reps into each exercise.
Rows, Pullovers & Pull-Ups: Good BACK BLASTER workout.
Mary: Mosey to the Flag; farmers carry, curls, triceps w KB.
Announcements: Check slack for 3rd F opportunities coming up; 9/11, Unity in the Community, Soup-tacular, others; Sign Up Meal Train for Cancun & his family.
Prayer: For those grieving loss: Catfish coworker passed away; Deadbolt’s brother passed away; Cancun’s M’s surgery.
Crazy Ivan Birthday Bash
/in Crazy Ivan /QIC: DauberPAX: @Abacus the OG, @Pumkin Spice, Batboy, Best In Show, Dahmer, Dauber, FlipPhone, Fram, Gump, Pikachu, Sombrero
FNGs: None
T-Claps: Flip Phone and Gump (5 workouts)
Warm-up: SSH, Good AM, etc
Workout: See binky ; Very little rest HIIT
COT: Family members who are ill; PAX looking for work. YHC took us out.
Honored to lead on my 56th birthday. Apologies for the commercials while listening to Pandora.
AARP in action
/in Thunder /QIC: DauberPAX: Dauber, Enron, Gump, KITTY LITTR, Kubota, Motor Boatin', Noah's Ark, Patch, Rams, Socrates, Wild Turkey
No FNGs
11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout. Lots of dumbbell and kettlebell exercises. Yoga for COT. Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall
Prayers: Enron’s dad, Injured PAX, Ill family members, UNSPOKEN. Lots of positive news shared too!
Dauber took us out. Honored to lead.
If It Burns For 7 Years… Should You See a Doctor?
/in Disney /QIC: UTIPAX: 187, Abe, FlipPhone, Fram, Full House, Gillette, Gizmo, Hasselhoff, Lipstick, Pikachu, SoftServe, TomTom, Vasoline
FNGs: Friendly, not new
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Willy Mays Haze
The Workout:
Mary: Homer to Marge, Low Slow Flutters, Poop Eaters, Pickle Pounders, Squats
Announcements: F3 Dads Camp Seagull – https://www.ymcatriangleregister.org/personifyebusiness/default.aspx?TabID=1502&ProductID=80481896&Subsystem=MTG
T-Claps (Recognition): Support from the PAX on my 7 years. Thanks Fellas. Can’t say enough this group means to me. It’s always awesome to know that I have you all.
Prayer: For those still trapped at the airport, Cancun’s wife see MealTrain https://www.mealtrain.com/trains/dn5z0l
The Name Game
/in To Be Determined /QIC: Pumpkin SpicePAX: @carnival, Ausfart, Choppa, Gump, Pumpkin Spice
FNGs: None
3 Bootcampers; 2 Ruckers
Warm Up: Carry coupon to shelter, Good Morning, Arm Circles, WMH
The Workout:
#1 Two Rounds with Coupon (KB or Dumbbell) x 10: Curls, Triceps, Rows, OH Press
#2 : 5 count each exercise. PAX chose exercise that began with their name. We built as we went going through first, middle and last name since we only had 3 PAX.
Exercises: American Hammer Anthony, Bolt 45 (15) Bob (Robert), Halo Hageman, Eric to Marge, Peoples’ Chair Horacio, No (Low) Slow Flutter Neimann, Smurf Jack Jeff, Tricep Thomas, Dip Dudley
#3 Finished with a round of curls, triceps, rows , press w coupon
Mary: Return coupons, GM, Forward Fold
Announcements: Help Dauber’s son move this Saturday.
Prayer: Love and Lead well today men.
6 years is a long time but not that long
/in Purple Cobra /QIC: DumboPAX: @carnival, @skittles, 187, Abe, Batboy, Best In Show, Choppa, Cornholio, DownRange, Dumbo, Emeril, Full House, Gillette, Hasslehoff, Jellybeans, M4Life, Maddog, McNugget, Mr. Terrific, Pikachu, Pumpkin Spice, Pumps, Skidmark, Sprinkler, TomTom, U.T.I, Vasoline, Wild Turkey, Yogurt
So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!
FNGs: none
Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey
The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.
Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters
Announcements:
T-Claps (Recognition): The PAX of F3!!!
Prayer: Emeril knee surgery, Gillette colleague that was killed