YHC took an opportunity to jump back in the Q circle today aboard the Train! Have struggled for months with physical/health issues and I just got cleared a few days ago to work out again, so I figured…”why not?’
FNGs: Nada
Warm Up: Good Mornings, Fazio’s, Imperial Walkers, Frankenstein
The Workout: A short mosey to the hallway between parking deck and Main. 10/15/20 Dips, 10/15, 20 mountain Climbers IC. Then we moseyed on don to the parking garage for some DORA.
DORA consisted of 100 Hand-Release Shoulder Tap Merkins, 200 Monkey Humper IC, and 300 LBC. Partners ran the stairs up to do 10 more dips each pass.
Wall Work consisted of 2 rounds of People’s chair, while the end PAX bear crawled to the end of the line.
We took a quick mosey over to the small rock pile in the main lot. 4 PAX did AMRAP chest press, while the other 3 PAX rotated to complete 3-Man Rows (ie. 2 men stand as the base while the other lies down and does inverted row). 2 rounds of this and more on this later.
Mary: Supermans, shoulder roll stretches, Cobra Stretch.
Announcements: Like the exercise mentioned above, our job as the men of F3 is to pick eachother up when we are down. Many PAX during the last many months for YHC have reached out and have my sincere thanks as YHC has not been the best version of himself for months now. Our job in F3 is to pick up the six, never leave someone behind, and help eachother do things we don’t think we can do.
T-Claps (Recognition):
Prayer: Woody’s M has some promising job prospects on the line. Pumpkin Spice has kids with need for safe travel. 16-Bit, his family and kids with various things going on. YHC for continued clarity on health situation, good results, and strength to bite down and move forward.
So many WWIIs
/in Kennys Grave/by WoodyFNGs: Nope
Warm Up: SSH, windmill, good morning, sir fazio arm circles, frankenstein, slo-mo merkins
The Workout: Super lazy copy and paste from a workout Abe ran here last year. Starting from the parking lot, made our way down the greenway, stopping at every other light pole for an exercise. Upper, Lower, Core, repeato.
For upper, we either did a merkin sampler (5 standard, 5 wide grip, 5 diamond), or Carolina Dry Docks.
Lower we alternated between standard squats and jump squats (Squat down, touch the ground with both hands outside the feet, then spring up to a jump).
Core was only WWIIs. I wanted to max these out for some reason. Mission accomplished.
Mary: Not much time left, so we did box cutters and LBCs…I think that’s it.
Announcements: Nope
Prayer: My M in her job search
Chilly Hills & Thrills 🥶
/in Disney/by SoftServeFNGs: N/A
Warm Up:
– Sir Fazio Arm Circles
– Imperial Walkers
– Hill Billies
– Mtn Climbers
– Good Mornings
The Workout:
11’s on the half-pipe
– Mtn. Climbers
– Air squats
Grabbed  coupon‘s (x15)
– chest press
– skull crusher
– LBC’s
– Coupon jumps
Mary: 🍿
Announcements:
🧨Travis Manion Foundation F3 all AO’s shutdown workout coming up – check slack for details from Breach🧨
Dark Mode Activated
/in Purple Cobra/by AbeFNGs: none
Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sit Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Thing 1: four corners
Each corner added a new exercise until we had four exercises. Then we started dropping them off. In between corners, we alternated between bear crawls and lunges.
Exercises went (15 each):
merkins
merkins, squats
merkins, squats, WWIIs
merkins, squats, WWIIs, mountain climbers
squats, WWIIs, mountain climbers
WWIIs, mountain climbers
mountain climbers
Thing 2: rocks
We moseyed over and got shmedium rocks. 3 rounds of Colt 45s, triceps, ground pounders, chest press and ruh rohs. SSH in between rounds to keep the blood moving. Returned our rocks and moseyed back for Mary.
Mary: popcorn Mary followed by a little yoga.
Announcements: Jellybeans is the new site Q at Purple Cobra! Also, Fumunga is doing a NCAA bracket, benefiting the Travis Manion Foundation.
T-Claps (Recognition): Jellybeans for taking over site Q role at Purple Cobra.
Prayer: Gatlin family (friends of Bobby’s) for the loss of their family member.
Sheepdog 03/10/2023
/in Sheepdog/by ShredderTwo for a slightly soggy EC; Farva and Shredder
Started with some Side Straddle Hop, Sir Fazio Arm circles, front and back, seal claps to overhead claps, good mornings, willie mays hayes, to warm up.
For the main workout, we rotated between exercises and combative techniques. These included wing chun pushing, pulsing merkins, single leg squats, jab/cross combos, and freddy hammers. We finished by working on slipping past someone’s punch, hitting a reference point, and then a. . . . Well, you’d have to be there to experience it.
Short term memory loss 4 corners at the Nest
/in The Nest/by FinklePAX: @Finkle, @K I T T Y L I T T R, @Rubiks, @Martini
Warm-up: Mosey around parking lot, various warm-up exercises. (can’t remember)
4 Corners: (disclaimer: I admitted that I often forget what exercises we’re doing on the fly)
Each corner was a 10 count of prescribed exercise and then we would stack the exercises. After first round each PAX picked an exercise. Completed 4 rounds. Mode of transportation was jog on the long sides of parking lot and crabwalk, bear crawl, lunge walk on the short sides.
Mary: (can’t remember, lol)
Prayer requests: @K I T T Y L I T T R ‘s co-worker, @Rubiks leading a podcast this weekend, @Gamecock’s father-in-law recovering from brain surgery.
Kenny’s Grave Out and Back
/in Kennys Grave/by FinklePAX: @Finkle, @Pumps
Warm-up: Mosey around the parking lot. Daisy pickers, Willie Mayes Hayes, Imperial Walkers, Hillbillies
Workout: Headed over to the ball park bleachers and did 2 rounds of dips, irkens, dirkens all with a 10 count and wall sits for a minute each round. Then we headed down the green way doing 10 count of prescribed exercise stopping at each light pole. R&R on the way back. We stopped at bleachers again for 2 more rounds of dips, irkens, dirkens, and wall sits.
Mary: Homer to Marge, Freddie Mercuries, boat canoes, lower back stretches, and leg stretches.
Prayer requests: @Warbucks father with back pain, @Gamecock’s father-in-law recovering from brain surgery.
No running allowed
/in To Be Determined/by BleederFNGs: none
Warm Up: windmills, sir fazio forward and back, seal claps, overhead claps, Smurf Moroccan nightclubs
The Workout: YHC still has a bum ankle from uturn on Saturday, so I set out to serve a beatdown without the use of running. Starting in the parking lot, pax alternated traveling as landscapers and wheelbarrows until reaching the intersection with the running track around the soccer fields. Once there, pax were given the choice of continuing with the wheelbarrow or converting to walking lunges. These modes of travel carried us to the newly opened playground. Once we arrived at our destination, we embarked on a modified murph, with modifications centering on not using legs (running and squats). Each pax completed 100 pull-ups (or inverted rows), 200 merkins of assorted styles, and 300 LBCs. All pax were serenaded with classic rock as they worked their was through the rounds.
Mary: Freddy mercury, box cutters, plank hold w/10 merkin per pax counter, Australian snow angels, broga.
Announcements:Nemo on the Q at Disney tomorrow for the first time in a year and a half
T-Claps (Recognition): jellybeans new site Q at purple cobra
Prayer:sick and injured pax
Crushing It with Rocks
/in Thunder/by Gump5 PAX worked their summer beach bods with some rocks. We each called an exercise to put in 5 sets around-the-horn:
T-Claps for Socrates hanging tough and sticking with F3 the past few months!
Flora sucks
/in Prison Yard/by Banana Seat4 HIM at Prison Yard today. FRAM got a solo run for EC. Dumbbells were in play today. 20’s, 25’s, 35’s and 40’s. Tunes were playing and here’s what happened.
Warm up lap around clubhouse
Good mornings
Willy Mayes Hayes
Arm circles
Upper body stretches
Flora 1-2-3
Partner 1 does the weighted exercise to start then swap after reps are completed.
100 row merkins on dumbbells (x10 reps)
– P2 holds plank
200 weighted American hammers (x20)
– P2 six inch hold
300 curb squats (x30)
– P2 squat hold
Mary
LBC’s x15
Reverse LBC’s x15
H2M x15
Exaggerated Freddy Mercuries x15
HAND
Announcements
Banana Seat to start co-Q’ing at Prison Yard. Expect call outs to Q.
Prayers
Farrington family (Frams neighbors) and Sunshine’s MIL had a stroke.
Good job today men!
BS out!
Death by Dips
/in Downtown Train/by Fanny PackYHC took an opportunity to jump back in the Q circle today aboard the Train! Have struggled for months with physical/health issues and I just got cleared a few days ago to work out again, so I figured…”why not?’
FNGs: Nada
Warm Up: Good Mornings, Fazio’s, Imperial Walkers, Frankenstein
The Workout: A short mosey to the hallway between parking deck and Main. 10/15/20 Dips, 10/15, 20 mountain Climbers IC. Then we moseyed on don to the parking garage for some DORA.
DORA consisted of 100 Hand-Release Shoulder Tap Merkins, 200 Monkey Humper IC, and 300 LBC. Partners ran the stairs up to do 10 more dips each pass.
Wall Work consisted of 2 rounds of People’s chair, while the end PAX bear crawled to the end of the line.
We took a quick mosey over to the small rock pile in the main lot. 4 PAX did AMRAP chest press, while the other 3 PAX rotated to complete 3-Man Rows (ie. 2 men stand as the base while the other lies down and does inverted row). 2 rounds of this and more on this later.
Mary: Supermans, shoulder roll stretches, Cobra Stretch.
Announcements: Like the exercise mentioned above, our job as the men of F3 is to pick eachother up when we are down. Many PAX during the last many months for YHC have reached out and have my sincere thanks as YHC has not been the best version of himself for months now. Our job in F3 is to pick up the six, never leave someone behind, and help eachother do things we don’t think we can do.
T-Claps (Recognition):
Prayer: Woody’s M has some promising job prospects on the line. Pumpkin Spice has kids with need for safe travel. 16-Bit, his family and kids with various things going on. YHC for continued clarity on health situation, good results, and strength to bite down and move forward.