FNGs: Bill, age 81, joined us for COT. May come next week.
Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.
The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game.
Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders
Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP.
Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last.
Mosey back to the flag.
Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings.
Announcements: Patriot Games coming up. Lots of opportunities to serve, check 3rd F channel. Volunteers needed for HS 4th celebration.
Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now.
Did you know that hill is almost 400 meters long?
/in NeedMore Ruck /QIC: AbePAX: @flip phone, @Kimura, Abe, Matlock, Pumps, Woody, Yankee
FNGs: Matlock and Yankee
Warm Up: nada
The Workout: We took a spin around the blue loop for a little over half a mile. Next, we went over to the top of the long hill on the red loop. Hiking down to the bottom and stopping before it turns left, we netted about 370 meters. 10 Merkins were performed. Back to the top. 10 more Merkins. We did 4 rounds of this for a total of 80 Merkins and about 365′ of elevation gain. We finished with another spin around the blue loop. All in all, we got a nice 5k.
T-Claps (Recognition): Kimura for joining us back in the gloom after an absence. Hope to see more of you!
Some mosey. Shoulders, Chest, Legs Oh My!
/in Downtown Train /QIC: Pumpkin SpicePAX: 3rd Cousin, Bobby Dall, Choppa, firefly, lube, MadDog 2020, no doubt, P.S.I. 006, Quiver, Shooting Blanks, TomTom, Woody, Yocal
FNGs: None
Warm Up: Mosey to The Block garage, SSH, GM, Arm Circles, Seal Clap.
The Workout:
Inverted Rows, Carolina Dry Docks, Squats, Mosey to Amphitheater
Derkins, Erkins, Dips, Mosey to Garage
2. Three Rounds: Peoples’ Chair and BTTW
3. Three Rounds: 10 reps each exercise
Step Ups/Box Jump, Bulgarian Single Leg Squat, Copperhead Squat
Mosey back to Flag
Mary: Around the Horn
Announcements: Check 3rd F channel for opportunities.
Prayer: Pax traveling, those who have lost a loved one, those struggling with sickness.
Moist Is the Only Way To Describe It
/in UFO /QIC: GumpPAX: @BumbleBee, Banana Seat, Best In Show, Bleeder, Clunker, Cupid, Dauber, FlipPhone, Fram, Go-Gurt, Gump, Jellybeans, LED, Mulch, Pikachu, Rico, Roaming Gnome, SendIt, Sombrero, Sparky, Tumbleweed, Wham-o, Yogurt
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!
Prison Yard (Stack the Deck) 7/9/24
/in Prison Yard /QIC: BreachPAX: @BananaSeat, @Sixinch, Buttermilk, Rico, Sprinkler, Stovepipe, Timberland
Warm Up: Jog around the building and 22 counts of SSH, Windmills, Imperial Walkers, HillBillies and Frankensteins
The Workout: (Stack the Deck)
Run around the building:
25 Merkins, 25 LBC’s 25 Squats
Run around the building:
30 Merkins, 30 LBC’s 30 Squats
Run around the building:
35 Merkins, 35 LBC’s 35 Squats
Run around the building:
30 Merkins, 30 LBC’s 30 Squats
Run around the building:
25 Merkins, 25 LBC’s 25 Squats
Finished with 3 rounds of:
60 sec Peoples Chair, Balls to the Wall & plank hold
Final plank of 2 mins to end the workout.
Announcements:
Timberland is going on to a new phase of his life, we want to wish him all the best.
Prayer:
Timberland and Rico- prayers for both
Flocking to the Nest
/in The Nest /QIC: FumungaPAX: @carnival, @Esther, enough, First Blood, Fumunga, Gamecock, griswold, H1N1, Haggis
FNGs: None
Warm Up: Lunges, Side Shuffle, Inch Worms, World’s Greatest
The Workout: Balance Lunges, Calf Raise Squats, Single Leg RDLs, People’s Chair, Chin-ups, Step-Back Lunges, Alternating Side Lunges, Pull-ups, Single Leg People’s Chair, 3-Way Lunge, Sneaky Lunge Walks, Chair Broga, Iso-Toe Lunges, Duck Walks, Calf Raises, Max Rep Pull-ups, Single Leg Bobby Hurley’s
Mary: Stretched out the legs after the beatdown that just occured
Announcements: None
T-Claps (Recognition): None
Prayer: Fumunga’s college friend and his family after losing their father to ALS, Carnival’s daughter Nora as she will be starting a immunotherapy regiment tomorrow, H1N1’s 2.0’s as they will be on a mission trip to Costa Rico
Greenway Trip at Mutiny
/in Mutiny /QIC: Banana SeatPAX: Abacas the OG, Banana Seat, Breach, Buttermilk, Popeye, Rico, Sombrero, Timberland, Tumbleweed, Winnebago, X-ray
11 PAX in attendance today at Mutiny. We ran the greenway to north lakes parking lot. Everyone made it safely but very sweaty. Welcome Timberland!
Warm up lap with agility and back peddle on hill repeats. Move onto field for exercises
GM
SSH
Windmills
Up downs
Hydraulic squats
Indian run to north lakes parking lot
Stopped for merkins while some picked up the six
7’s w/burpees and Spider-Man merkins
Lt Dan across
Indian run back
Stopped at bridge otw back
Bridge sit hallelujahs x10
Ascending merkins 5x5x5
Rinse and repeat
Mary
WWIIs
Freddy Mercury’s
Box cutters
Reverse LBCs
HAND
Timberland just moved down to go into a rehab program for the next 21 months. Let’s all keep him in our thoughts and prayers. X-ray took us out.
Nice swampy morning men. Thanks for allowing me to lead such a strong group.
BS out!
Dead @$$ Last
/in Ground Pounder /QIC: Pumpkin SpicePAX: Gump, HazMat, Noah's Ark, Pumpkin Spice, Woody
FNGs: Bill, age 81, joined us for COT. May come next week.
Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.
The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game.
Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders
Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP.
Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last.
Mosey back to the flag.
Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings.
Announcements: Patriot Games coming up. Lots of opportunities to serve, check 3rd F channel. Volunteers needed for HS 4th celebration.
Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now.
Flags for Hero’s at TS
/in Tequila Sunrise /QIC: Banana SeatPAX: Abe, Banana Seat, Bobby Boucher, Finkle, Fumunga, H1N1, ham, Warbucks
YHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.
Fumunga took us out in prayer.
Nice sweaty morning running fellas!
BS out
Smedium Rocks around the Cricle
/in Disney /QIC: SoftServePAX: @BumbleBee, @Woddy, Abe, Heatwave, Jellybeans, Stickers, Tinkertoy, TomTom, U.T.I
Another great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!
U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.
Warm Up:
All Warm Ups – x 10
The Workout:
We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:
Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.
Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!
Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.
Dirty Diamond, PUs, 7’s at the Grave
/in Kennys Grave /QIC: Banana SeatPAX: @Esther, Banana Seat, Finkle, H1N1, Haggis, Seahawk
5 on time PAX started out and the 6 joined 6 mins later for 6 penalty burpees. Mission statement was missed so I owe penalties for that one.
WU lap around parking lot butt kickers, high knees and slide moves
GM
SSH
Windmills
Mtn climbers
Merkins
Baseball field (3 innings)
Wheelbarrow/bearcrawl to each base x10 Carolina dry docks
BJB to each base with x10 monkey humpers
Inch worm/duck walk each base with x10 star jumps
Pull ups in dugout x20
Wall work – Australian min climber, wall sit hallelujahs, BTTW shoulder taps
Hill 7’s – merkins and squats
Mary
American hammers
Boat canoes
Heels to heaven
Freddy Mercury’s
COT and prayer
Kenny’s Grave still looking for a new site Q
Nice push guys.
BS out!