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
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!
Triple Nickel on Earp
/in Downtown Train /QIC: Banana SeatPAX: @p.s.i, @skittles, Abe, Batboy, BnB, Bobby Boucher, Bobby Dall, Bondo, Catfish, Clunker, Gump, Hasselhoff, M4Life, MadDog 2020, Stickers, U.T.I, Yocal
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
Summit Disney
/in Disney /QIC: StickersPAX: @skittles, Abe, Bobby Boucher, Breach, Catfish, Cupid, Dumbo, Kenny G, M4Life, no doubt, Slide Rule, Sprinkler, U.T.I, vanilla, Woody
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
/in Possum Trot /QIC: LEDPAX: @Abacus the OG, @buffalo, @Rubix, 2 dollars, FlipPhone, Gizmo, LED, Popeye, Red Light District, Rico, Stovepipe
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 set the tone
/in Purple Cobra /QIC: StickersPAX: @boris, @skittles, Abe, Batboy, Best In Show, Bird Flu, Bobby Boucher, Catfish, Choppa, Cupid, Full House, Jellybeans, M4Life, no doubt, Pac-Man, Pumpkin Spice, Slide Rule, Stickers, Woody
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
/in Thunder /QIC: DauberPAX: Ausfart, Bird Flu, Dauber, Gump, Kubota, Socrates
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?
/in Viscous Cycle /QIC: DauberPAX: Dauber, Gump, Kubota
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
A Year of Progress
/in Kennys Grave /QIC: Flip PhonePAX: @FRAM @K I T T Y L I T T R @Haggis @seahawk @Jelly Belly @Griswold @Loafer @Abacus the OG @Stovepipe @H1N1 @Rico @Breach @enough @flipphone
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.