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.
EMOM AMRAP at Disney
/in Disney/by BreachWarm 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:
Tinker Bell Flutter Kicks: 50 reps
Mary: John Cusak the Cinders back home
Closed in Prayer
Battle Rope, Burpees and Bags (5/30/23)
/in Prison Yard/by FramFNGs: 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
/in Possum Trot/by BreachWarm 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
/in AO Post/by 3 AlarmFour PAX for a mosey around Holly Glen. @Bird Flu @Yogurt @Stickers and YHC!
Kenny’s Grave 5.25.23
/in Kennys Grave/by FinklePAX: @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
/in The Nest/by FinklePAX: @Finkle, @Woody
The Warm-up: Good mornings, Daisy-pickers, Hillbillies, Imperial Walkers
Main Event: We did 3 stations around the Nest
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
/in The Nest/by AbeFNGs: 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.
🇺🇸 Memorial Day Murph 🇺🇸
/in Cletus/by SoftServeFNGs: N/A
Warm Up: I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦
The Workout: The MURPH 💪
1 mile buy in
100 Pull-ups
200 Push-ups
300 Squats
1 mile punch out
Thank everyone who has served our country a little respect goes a long way 🪖
Prayer: unspoken PAX’s
7/7/7 Hidden Gem Jackpot (5/24/23)
/in Possum Trot/by FramFNGs: None
Warm Up: Slow mosey to Church St with 2 stops and exercises with the Pledge of Allegiance mixed in.
The Workout: Mosey to the bottom of Church St. 7 reps at the bottom, run to the top of the hill 7 reps, 7x. Exercises included: Merkins, Squats, Morning Wood, Shoulder taps, Jump Knee tucks, 180-degree turns, Burpees, LBC, American Hammers, Lunges, Krakken Burpees, Bear Crawl 50 meters. Can’t remember the others.
Mary: Yoga at tennis courts
Announcements: T-Claps (Recognition): Cancun was #6 and told us How/Why and What F3 has done for him.
Prayer: Cancun with patience, followed by a lot of “ditto” from the rest of the PAX. Breach took us out.
Chocolate Cheerio
/in Disney/by Banana SeatDisney had 4 x 40 something yr olds come out for a bat flipping workout.
Warm up around baseball fields with stops
Good mornings
SSHs
Imperial squat walkers
Standard merkins
The Abyss
Bear crawl down
10 monkey humpers IC at bottom
Squat on each step back up (Dumbo counted 77)
Indian run long way back around fields to the half pipe
7’s – star jumps and diamond merkins
Burpee at the bottom on each pass
Mosey to turf field
Attempted to play knockout soccer but only had one ball. (Story of my life since I only have one nut due to cancer)
Mini Dora
50 – ranger merkins
100 – shoulder taps
150 – LBCs
Mary on the declined turf
WWIs x15
American hammers x15 IC
Pretzels x15 each side
Dying cockroaches x15 IC
Announcements on slack
Prayers for Dumbos floors and Emerils chocolate cheerio
Nice job today fellas. Love you guys.
BS Out