Triple Nickel on Earp

18 PAX for a lot of hill repeats on Earp St.

WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins

Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom

Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)

Mary
Sally (aka Green Sally)
Lower stretch

Thanks for the opportunity to lead at DTT.

BS out

Disney

Summit Disney

FNGs: None

Warm Up: Good Mornings, Imperial Walkers, HillBillies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps.

The Workout: Moseyed down the hill and took a right towards Optimist Farm Rd. Made our way to the River Rock pile and grabbed two rocks just small enough to grasp for exercises. Moseyed back to the greenway path and went about halfway up. This Q just realized the presence of another rock pile, conveniently placed right where we were going to execute our workout. 

Round 1: 
Curls for the Girls – 10x IC
Overhead Press – 10x IC
Ruh Rohs – 10x IC

Sprint to the top of the berm and perform 5 Star Jumps

Round 2:
Curls for the Girls – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Ruh Rohs – 10x IC

Sprint to the top of the berm and perform 10 Star Jumps

Round 3:
Curls for the Girls – 5x from down to 90°, 5x from 90° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90° and perform reps with other arm, rinse repeat

Sprint to the top of the berm and perform 15 star jumps

Round 4: Grab a new rock from recently discovered rock pile for squats, chest press and skull crushers
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 15 star jumps

Round 5: 
Squats – 10x Tempo IC
Chest Press – 10x Tempo IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 10 star jumps

Round 6: 
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 5 star jumps

Return all of our rocks to designated areas and return to greenway path.

Challenge yourself and give it all you got from base of greenway up the hill to the fields. Pick up the 6 as necessary. 

Mosey to the playground after catching our breath and perform 2 rounds of dips and derkins on the wall. 

Make our way to the flag for Mary.

Mary: Homer to Marge, Heel Taps, Freddy Mercuries, Heels to Heaven, Box Cutters, Absolution

Announcements: Picnic on the 9th at Womble. Keep an eye out for July 5th signup – Choppa has the Q.

T-Claps (Recognition): All the ruckers and runner converging on the AO to join in COT. Great effort by the PAX at the bootcamp. 

Prayer: Skittles friend going into surgery; Fedex; Tofu’s family with recent loss; Unspoken

Simply effective

FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.

The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.

in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.

Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo

jellybeans

Jellybeans set the tone

On my way to the AO, as I continued to work through the details of the workout in my head, I turned onto Holly Springs Rd and was coming up on my turn into Jones Park. Ahead of me, the silhouette of a HIM crossing Holly Springs Rd; Regal, Majestic, Patriotic; this HIM  (later identified as Jellybeans) was rucking to the AO for the workout, with his Shovel Flag in tow, backlit by the light of dawn.  A sight to see, an inspiration to those around him, a proud member of F3. For me, this certainly set the tone for the morning. 

FNGs: Nada

Warm Up: Good mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm circles, Seal Claps, OH Claps, Daisy Pickers

The Workout: Mosey to the rock pile for a medium rock. 

Made our way to Holly Springs Rd via Cusack and Mosey with various rock exercises mixed in (Ruh Rohs, Lunge walk with OH Press, Squat with OH Press, Curls for the Girls)

Circled up in the grass adjacent to Holly Springs Rd for 3 rounds of various rock exercises combining arms, legs, and ab work. Each round was separated by sprints down the new greenway path with a mosey back to the rocks. 

Exercises included ruh rohs, skull crushers, ground pounders, chest press, american hammers, homer to marge, squats, lunges, and a combo 6 inches and overhead rock pull on our six. 

Made our way back to the rock pile mixing in some of the same exercises and modes of transportation along the way.

Finished with a plank hold rock pass down the line of 14 PAX x 2.

Over to the playground we went to complete the June challenge of 20 pullups at every AO. 

Mary: Low Slow Flutter, Freddy Mercuries, Mountain Climbers and finished with some Yoga Stretching

Announcements:

F3 picnic this Sunday.

T-Claps (Recognition): Nada

Prayer: Best in Show’s Uncle Bob, Fedex, Slide Rule, and all unspoken

Turning Heads at the Amphitheater – YOGA

FNGs:  None

Warm-up: Lots of stretching

The Thang:  YOGA. Pax moseyed from parking lot to the amphitheater.  Pull-ups were done while passing the kiddie-area.  PAX rolled out their mats (one PAX decided to fight the ants in the grass after not reading Slack and bringing his mat).  YHC found some soothing music getting us in the right mood.  Lots of stretching from our head to our toes.  Many YOGA moves were included.  Stretching of our lower extremities causing many female walkers to turn and stare, possibly gawk at the maneuvers performed on stage.  Definitely a crowd pleaser.  Lots of laughs for sure.

COT:  Finished with some Jane Fonda-like stretches (she was a beauty in the 80s).  YHC took us out in prayer.  Shared story of my headlock 7 years ago.

Announcements:  Support the Run the Quay this Saturday.

Honored to lead during my 7th year Anniversary with F3.

Respectfully,

Dauber

 

 

 

 

 

Does He Know Where He’s Going?

FNGs: None

Warm-up:  OYO

The Thang:  See Strava Pic

COT: Unspoken. dauber led us out.

T-Claps:  Gump for completing his 2nd WOD.

Thanks for helping me get back on the bike and enjoy Holly Springs from 2 wheels with some HIM.

Honored to lead.

-Dauber

 

6dcde21d-89be-41c0-99aa-85c261620e6f

A Year of Progress

FNGs: None

Warm Up: Kept the count guessing to simulate my discomfort and confusion of my first F3 Workout

Good Mornings

Daisy Pickers

SFAC Fwd/Bkwd

Seal Claps

OH Claps

SSH 52 IC (one for every week)

The Workout:

Battle Rope Timer – 40 OH Slams
Run Station
WWIV
Tri’s for the guys
Ground pounders
Jump Rope (Heavy)
80lb chest press
35lb KB swing
40lb Lawnmower
25lb DB Curls 4 Girls
120lb Rutrow
60lb OH Press
Sandbag Burpees
55lb Halos between the legsGreat work today men, and I appreciate the support today and for the entire year!

Mary: Popcorn Style

Freddie Mercury 15 IC

LBC’s

WWI

Meat Gazers

Announcements:

Run the Quay on Saturday 6/1/24 – F3 tent 

H1N1 has the Q at Sheepdog doing Stretchy Abs

Dad’s workout revival push, Fram has the 6/15/24 for June @womble, pick it up on the Q.

T-Claps (Recognition):

T-Claps from Fram for the 1yr, staying committed and continuing to grind.  Also, reminding the group to find someone excelling in each one of the F3 lanes to help you improve.

Prayer: 

Unspoken, Stovepipe led us out.

Paradise with a UTI

Wet ‘n Wild (Turkey) at Paradise City

FNGs: I think they were scared of the thunderstorms like Downrange

Warm Up: Good Mornings, Willie Mays Haze, Daisy Pickers, Lap, SSH

The Workout:

Since I was on Q, the crazy rain, some previous day shenanigans, and the upcoming Murph the numbers at Paradise were a little lower than I’d hoped (I had a sweet playlist and everything).  The gameplan was to split into teams and have a little race of sorts.  Since we were 3… this is what we did instead.

10 Cards, A-10 were shuffled and placed on the wet pavement.  In an accountability group of 3 we used the 10 cards to randomize the following list of workouts and share the work.

  1. [Ace] Gradual hill “Ting Ramp” runs (4 times, 3 times, 2 times)
  2. Squats x50 ea
  3. Benches (box jump, step up squat, step ups) x10 reps
  4. Sea Turtles (30 ea, 20, 15)
  5. Squats x25 ea
  6. Sea Turtles (30 ea, 20, 15)
  7. Run up steep “Ting Ramp” hill (4 times, 3 times, 2 times)
  8. Squats x25 ea
  9. Star Jumps x200 group total
  10. Benches (box jump, step up squat, step ups) x10 reps

Mary:  We ran a lap around Paradise to make sure we hit the 3 mile minimum

Announcements:  Murph and more to be reviewed at the Murph or on Slack.  Run the Quay Tent on June 1 and SW Family BBQ June 9th at 2p

T-Claps (Recognition):  Pikachu for commuting to Paradise in the rain from Womble for EC.  Pikachu and Turkey for picking up the 6, who remained in the fartsack when they stopped by “on their way” to Womble for the Murph.

Prayer:  Lipstick and fam, Downrange (of course), my cousin Caroline and her family displaced by a tornado that struck their house, Pikachu’s M

Screenshot 2024-05-27 at 2.49.09 PM

52nd Birthday Q

FNGs: None

Warm Up: SSH, Arm Circles, GM, WMH

The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile.  

Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other column 

Diamonds: Wonder Bra | Rows

Hearts: Ground Pounder | Squats

Clubs: American Hammer | Windshield Wiper over the KB/rock

Spades: Curls | Triceps 

Mary: This one came down to the wire. Return coupons

Announcements: Picnic , Memorial Day Murph, Check slack

Prayer: PAX traveling, recovering from injury, looking for work

Birthday Q. 52.

 

FNG: None

Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.

workout: Deck 52 cards plus jokers

Aces 11 count and 80 meter farmer carry w Kettlebell

Jokers mosey 200 m lap and switch exercises to other column

Number cards – round up as needed

Face cards 10 or 5 each side

Diamonds – Merkin on Bell / Pistol Rows

Hearts – Goblet Tempo Squat |    Lunge (in cadence)

Clubs – Around the world         |    Figure 8

Spades – Snatch                       |   Swings

mary: GM (only had one minute left)