You know the phrase “My nipples are so hard they could cut diamonds”? Well, that was this morning’s experience for me, especially with the wind. I can’t speak for POTS but, damn, was it cold. Rolled up to the site to find POTS ready and waiting so after planting the flag and a bit of chatter we got started.
FNGs:
Nope
Warm Up:
Lap around the tennis courts
SSH x10 IC
Sir Fazio Arm circles x10 IC forward and reverse
Windmills x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
I realized later in the day yesterday that there was no Q signed up so I didn’t have much time to plan anything. A seven of diamonds is always an easy go-to especially when you have a layout like at PT so we made the most of it. It would have been more interesting with more people because I had planned on doing some Walk Like an Egyptians and burpee plank indian runs in between some of the corners but POTS and I would have died trying that so we didn’t.
Typical 7 of diamonds, the same exercise at each corner for the whole round, starting at 7 and going up by 7 for four rounds.
First round – Set of 7 burpees at each corner (28 total burpees)
Second round – Set of 14 merkins (56 total merkins)
Third round – Set of 21 lunges (84 total lunges)
Fourth round – Set of 28 squats (112 total squats)
Checked the watch after and we didn’t have enough time to work back down so we moseyed off to the concession stand. Starting on one side we did BTTW for a 10-count and then bear crawled around to the next side. There we did People’s Chair for another 10 count. Bear crawl to the next side of the building for another BTTW set and then another bear crawl to the fourth side of the building for another set of People’s Chair.
After that we headed to the knee wall for two rounds of irkins, dirkins, and dips. We then moseyed to the tennis courts for…
Mary:
LBC x10 IC
Sleeping Hillbillies x10 IC each side
Box cutters x10 IC
Hello Dolly x10 IC
American Hammers x10 IC
Stretches including downward dog, pigeon, and child poses.
Announcements:
Watch out for more snow this weekend.
Prayer:
Sprinkler with COVID
Fram with possible COVID
POTS trying to fix his blood pressure
An honor to lead, as always, no matter the temperature.
010000
7 of Nipples … err, Diamonds
/in Prison Yard /QIC: 16-bitPAX: 16-bit, POTS
You know the phrase “My nipples are so hard they could cut diamonds”? Well, that was this morning’s experience for me, especially with the wind. I can’t speak for POTS but, damn, was it cold. Rolled up to the site to find POTS ready and waiting so after planting the flag and a bit of chatter we got started.
FNGs:
Nope
Warm Up:
Lap around the tennis courts
SSH x10 IC
Sir Fazio Arm circles x10 IC forward and reverse
Windmills x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
I realized later in the day yesterday that there was no Q signed up so I didn’t have much time to plan anything. A seven of diamonds is always an easy go-to especially when you have a layout like at PT so we made the most of it. It would have been more interesting with more people because I had planned on doing some Walk Like an Egyptians and burpee plank indian runs in between some of the corners but POTS and I would have died trying that so we didn’t.
Typical 7 of diamonds, the same exercise at each corner for the whole round, starting at 7 and going up by 7 for four rounds.
First round – Set of 7 burpees at each corner (28 total burpees)
Second round – Set of 14 merkins (56 total merkins)
Third round – Set of 21 lunges (84 total lunges)
Fourth round – Set of 28 squats (112 total squats)
Checked the watch after and we didn’t have enough time to work back down so we moseyed off to the concession stand. Starting on one side we did BTTW for a 10-count and then bear crawled around to the next side. There we did People’s Chair for another 10 count. Bear crawl to the next side of the building for another BTTW set and then another bear crawl to the fourth side of the building for another set of People’s Chair.
After that we headed to the knee wall for two rounds of irkins, dirkins, and dips. We then moseyed to the tennis courts for…
Mary:
LBC x10 IC
Sleeping Hillbillies x10 IC each side
Box cutters x10 IC
Hello Dolly x10 IC
American Hammers x10 IC
Stretches including downward dog, pigeon, and child poses.
Announcements:
Watch out for more snow this weekend.
Prayer:
Sprinkler with COVID
Fram with possible COVID
POTS trying to fix his blood pressure
An honor to lead, as always, no matter the temperature.
010000
RFTJ 17 strong
/in Running 4 the John /QIC: 187PAX: 187, Banana Seat, Bobby Boucher, Boy George, Breach, Cupid, Dawgpound, Dumbo, Emeril, Maybelline, McNugget, Oyster, Pikachu, Roaming Gnome, Skidmark, U.T.I, Wild Turkey
FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.
Cancun is acting like a Fa…. You can not say that word
/in Tea Time /QIC: John DeerePAX: Cancun, Dusty, John Deere, Moose, Yogurt
Warm Up: Arm Circles Fwd/Rev x 10, Knee to Chests x 10, SSH x 10
)
The Workout: MURPH (Pikachu joined for the first mile during his evening run
Mary: n/a
Announcements: Nothing Really
T-Claps (Recognition):
Prayer: Yogurt Brother, Deere work colleague.
The Magnificant 7
/in The Nest /QIC: MartiniPAX: Florence, Gump, Hardy, Martini
PAX: Gump, Hardy, Florence/FloJoe, Martini, Poopeater. “Drive by” from Gamecock
FNGs: Nope
Warm Up: SSH, Air Circles, Imperial Walkers, Good Mornings, Frankensteins, Daisy Pickers, Windmills
The Workout: 7 rounds of 7 reps of the following 7 exercises:
Mary: Mary-Go-Round – each PAX called a different core exercise
Announcements: Long Ass Run
T-Claps (Recognition): Gump for leading the great mumblechatter
Prayer: PAX with inujury & Sickness
Next Weeek Will Will Learn To Count!
Mutiny 1/24/22
/in Mutiny /QIC: FramPAX: 2dolllars, Banana Seat, Breach, LED, Sunshine
Sprinkler passed it to Fed-EX. Work called Fed-EX, I stepped in.
FNGs: None
Warm Up: SSH I/C 30, Good mornings I/C 10, Daisy Picker I/C 10, Hillbillies & Imperial Walkers I/C 10 each. Series of arm stretches
The Workout: PAX divided up into two groups. Each person did an ABs,Arms,Legs while one PAX threw the tire (style of his choosing) to the other group. Number of throws = 5 reps of throwers choice. After one member from each group went the groups got farther apart. The last round was at the top end of the parking lot and the bottom end of the roundabout. Too many excersices to list.
Mary: grouped in with ME
Announcements: None
T-Claps (Recognition): Banana Seat Step Dad out of hospital and working towards healing.
Prayer: sick/injured PAX and unspoken. YHC took us out.
2022 SLT!
/in News /QIC: PikachuPAX: Abe, Dawgpound, Fanny Pack, Full House, Mookie, U.T.I, Warbucks, Woody
It is with great excitement that I share your 2022 F3 South Wake Shared Leadership Team!
I want to stress that all of these men are not in place to be gatekeepers, but rather enablers. No one wants to play mother may I with new ideas, just make sure we don’t launch 3 AOs on the same day 1 mile from each other. Ultimately these pax all have significant vision and passion for their respective positions and I’m very eager to see what they accomplish over the coming year!
I’d also like to thank Dawgpound, UTI, and Mookie for their service as 2nd F Q, 3rd F Q, and Weasel Shaker over the past year! When you see these guys in the gloom give them a fist bump and a thanks!
As always, it is an honor to lead,
Pikachu.
Sheepdog 1/21/22
/in Sheepdog /QIC: ShredderPAX: Shredder
Solo workout at Sheepdog +EC
Warm Up: a couple laps around the parking lot with stuffer step up and down each line.
The Workout: multiple rounds of traveling erkins on the knee wall, lunges in between, with band work mixed in; reverse hand bicep curls, rows, and press. Wrapped up with Single leg squats.
Mary: LBCs
Greatest Show on Turf
/in Disney /QIC: Banana SeatPAX: 187, Abe, Banana Seat, Bobby Dall, Breach, Fram, Moose, Pablo, U.T.I
9 PAX showed up for a Turf Show at Disney. Here’s what we did.
Warm up lap with agility around soccer field
Overhead claps x10 IC
Seal claps x10 IC
Willie Mays Hayes x10 IC
Copperhead squats x10 IC
Copperhead merkins x10 IC
4 corner stack’ems with cones and ladders on the transition
1 – Body builders x5
2 – Bonnie Blairs x10
3 – Crab cakes x15
4 – Bobby Hurleys x20
Bear crawl snake half length of field
– pax plank in line leaving some space for last guy to bear crawl weaving to front of line
Small wall exercises
Dips x10 IC, RLeg up x10, Lleg up x10
Box jumps x20
Diamond irkins x10
R&R half reps
Mary
Banana Seats (FM w/hands out) x20 IC
Heels to heaven x10 IC
Pretzel x10 IC switch sides
Protractor
Breach was called on to share his F3 story. Thanks and t-claps for your leadership.
Happy Birthday Pablo! Thanks for taking us out in prayer.
Thanks for letting me lead.
BS out!
R4TJ 1/19/22
/in Running 4 the John /QIC: Banana SeatPAX: Axe, Banana Seat, Big Rocks, Coal Ash, Dumbo, Emeril, Maybelline, McNugget, Oyster, Pikachu, Roaming Gnome, Skidmark, UTI, Yoshi
14 PAX for one big circle and a few climbs.
Nice work men!
Failure
/in AO Post, Thunder /QIC: DustyPAX: Cancun, Dusty, Foul Ball, John Deere, Kabota, Motor Boatin', Pikachu
FNGs: None
Warm Up: Side Straddle Hops, Cherry pickers, Good Morning, L+R overhead stretch, Job 1/2 Mile
The Workout: 30 exercises for 30 seconds each. Goal is to do reps until failure (can’t do any more) or for the full 30 seconds. Rest 20 seconds between each.
1 Merkins
2 Curls
3 Tricep Press
4 Shoulder press
5 Upright rows
6 Squats
7 LBC’s
8 Diamond Merkins
9 Shoulder Taps
10 Burpies
11 Ground Pounder
12 Lunges
13 Bus Driver
14 Mountain Climbers
15 Chest Press
16 Merkins
17 Curls
18 Tricep Press
19 Shoulder press
20 Upright rows
21 Squats
22 LBC’s
23 Diamond Merkins
24 Shoulder Taps
25 Burpies
26 Ground Pounder
27 Lunges
28 Bus Driver
29 Mountain Climbers
30 Chest Press
Mary: Various ab exercises
Announcements: None
Prayer: Safety and health