FNGs: None
Warm Up: Seal claps, Overhead claps, Daisy pickers, and SSH
The Workout:
This was advertised as a little-to-no running workout, and as a true man of my word, PAX got an arms beatdown.
PAX moseyed to the rock pile behind the dumpster and each chose a suitable medium/large rock. With rocks in hand, PAX circled up (away from the dumpster stench) for a rotating COP in a 15-20-15 pyramid fashion. To start, 15 overhead triceps presses were done with chosen rock. PAX then dropped rocks and rotated clockwise to the next man’s rock for 15 rut rows, followed by 15 curls for the girls, 15 bus drivers, and lastly, 15 wonderbras. For the next round, reps increased to 20, following the same sequence of exercises. For the third set, reps decreased to 15, though by this point, admittedly YHC included, PAX were beginning to feel the burn.
For a slight break for arms, 2 sets of People’s Chair and BTTW were performed. For the first set, each PAX called a 10 count IC down the line (when counting is not done in cadence, I think PAX are more prone to cheat by counting to 10 quickly). People’s Chair and BTTW were repeated with a 10 count down the line, though this time not in cadence, since I was feeling generous.
We moseyed to the rails nearby the Jiffy Lube for some more arm work with irkins and dips. Instead of Elevens, YHC turned it up a notch to Forties (aka Lindsays in the F3 exicon). We started with 30 irkins, with 10 reps of dips immediately afterward. We switched back to irkins, decreasing the count by 5, from 30 to 25 reps, and dips increased by 5, from 10 to 15 reps. This sequence continued until 10 irkins and 30 dips were reached.
We topped off the workout with partner suicides. Partner 1 was doing burpees AMRAP while Partner 2 had to bear crawl across the parking lot and back. Partners 1 and 2 flapjacked
Mary: U.T.I. called flutter kicks. We ran out of time for additional exercises. PAX were saved by the bell.
Announcements: 1776 workout on July 4th led by Norm; See Slack
Prayer: Healing for Hasselhoff’s friend having hip issue
We’re doing this again?
/in Purple Cobra /QIC: PikachuPAX: 187, Abe, Bobby Dall, Boss Hog, Kosher, Pikachu, Rico Suave, Slide Rule, U.T.I
FNGs:
Not today!
Warm Up:
SSH x20
5x Burpees for Boss Hog being late
10x Good Mornings
5x Burpees for Kosher being late
10x Daisy Pickers
Bolt 45s
Sir Fazio Arm Circles, Seal Claps, Overhead claps
The Workout:
Mosey over to that hill
Bear crawl the hill
Mosey to the butcher’s mart parking lot for four corners – 5x star jumps, 10x merkins, 15x squats, 20x pickle pounders in cadence. Bear crawl the short lengths, jog the log ones. Repeato 3x times much to the chagrin of Slide Rule.
Regroup at the start and get introduced to the Devil Burpee by Slide Rule. Four corners with 5x devil burpees, 10x LBCs IC, 15x Homer to Marge, 20x Low Slow Flutter IC. Crab walk short lengths, jog long ones. Repeato 2x times.
Mosey back to the flag with a stop along the way for some Imperial Walkers.
At the flag we were treated to Roxanne – merkins on Roxanne, Plank Jacks on Red. Apparently the pax weren’t a fan of this song.
Mary:
Various mary exercises x20 IC, including an introduction to the Crab Cake and Breakdancer. A very questionable release of gas got the pax’s attention too.
Announcements:
Q Swap w/Carpex coming up
T-Claps (Recognition):
Boss Hog and Ricoh Suave for getting after it again
Prayer:
Unspoken
Broga?
/in AO Post, Captain Caveman!! /QIC: EmerilPAX: Dawgpound, Emeril, Laettner, Yoshi
EC: Dawgpound, Emeril, Yoshi
FNGs: N/A
Warm Up: Bounce, Foot Trace, Hamstring Stretch, Hips in a barrel
The Workout: @Dawgpound asked everyone to come up with one KB or Mace exercise and Yoshi added in an extra. Exercises were Snatches, KB Swings, Praying Mantis with the Mace, Seated Row, and Death March. 1st Round we did all 5 exercises x10 reps. Then sprinted the parking lot. Round 2 was x15 reps, another sprint. Round 3 was back down to x10 reps. Another sprint.
Mary: Each PAX came up with 1 Core Exercise and 1 Yoga exercise. Ran thru multiple rounds of these.
Announcements: N/A
T-Claps (Recognition): N/A
Prayer: Heidi surgery this week. Kevin. Laettner.
We’re Official?
/in Tequila Sunrise /QIC: GamecockPAX: Farva, Fumunga, Gamecock, LED, Martini, Yosemite
Came up to a discussion on firework watching strategy. FV Parks, parking spots, arrival times, road closures. Who knew it could be so complicated? A few PAX were undecided on the 3 mi option, but some light persuading and leading by example got all PAX on the 5 mi option during the split. Great to finish as a full group!
FNGs: None
Warm Up: Dynamic stretching. Quads, Glutes, Calves, Hips
The Workout: Standard 3mi and 5mi option
Mary: Light stretching and heavy breathing
Announcements: Norm’s moving week, 1776 workout
T-Claps (Recognition): All Pax for opting into the 5 mi option!
Prayer: Family safety and all PAX travelling
Pop the Trunk
/in Kennys Grave /QIC: GamecockPAX: Finkle, Fumunga, Gamecock, Martini
Pre blasted that I has a surprise in the trunk. Finkle guessed a beaver… close? Another thing heavy and not fun to carry around.
FNGs: None
Warm Up: SSH, Willie Mays Haze, Imperials Walkers, Hill Billies, Fazio Arm Circles
The Workout: Popped the trunk and PAX chose their paving stone. 1) Four corners stack with the pavers. Squats, Overhead Press, Through Leg Lunges, American Hammers. 2) Merkins at each corner with Lunge walk on the long stretch and bear crawl manmakers with the pavers on the short length.
Mary: Mary on the corners with LBCs, WW2s, Windshield wipers, American Hammers
Announcements: None new
T-Claps (Recognition): Fumunga with the weight vest
Prayer: July 4th Weekend and families
1776 – Celebration of Freedom
/in AO Post /QIC: NormPAX: 187, Banana Seat, Cancun, Dusty, Fanny Pack, Farva, FedEx, Florence Flojo, Gump, Hardy, M4L, Mookie, Oboe, Pikachu, POTS, Shredder, Sunshine, Vasoline, Woody, Yogurt
There are lots of ways one might choose to celebrate the freedom that we so often take for granted. The F3 way is to have a brutal beatdown that serves as a reminder that freedom isn’t free – it was purchased and preserved by countless patriots who made the ultimate sacrifice.
“There is no greater love than to lay down one’s life for one’s friends.” – John 15:13 (NLT)
YHC is truly grateful for my F3 brothers who push me to become a better version of myself – physically, mentally, and spiritually. Thanks for the push to get through the 1,776 reps! Keep up the great work HIM and keep pushing each other!
FNGs: Scissor Hands
Warm Up:
Pledge Of Allegiance
SSH x20 IC
Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC
The Workout:
THE 1776
– Start with 1,776 yard run (1.01 miles)
Mary:
We walked the field and picked up trash
Announcements:
Q Swap with Carpex the last week of July
T-Claps (Recognition):
Several PAX did EC before the 2-hour beatdown. Impressive!
Prayer:
Doc & YHC moving soon
Martini – Kidney stones
Overturned vehicle on Piney Grove Wilbon
Family of Owen Reed Schroeder who was killed in Holly Springs – park bench dedicated in his memory
Paradise City
/in AO Post, Paradise City /QIC: SkidmarkPAX: 187, Emeril, Lipstick, Skidmark
FNGs: 0
Warm Up: 1 loop around ting imperial walkers, hillbillies, good mornings, and sir fazio arm circles
The Workout: stack up suicides. 10 LBCs at the start. 5 Turkish get ups, 10 reverse lunges, 15 homer to Marge, 20 groiners, 25 low slow flutters.
Mary: some stretching
Announcements: none
T-Claps (Recognition):
Prayer: 187s neighbors
3 Year Anniversary of GP
/in Ground Pounder /QIC: ForcepsPAX: Cyclops, Farva, FedEx, Forceps, HazMat, Sharknado, Shredder, Stra-tee-gery, Strawberry Hill
FNGs: None
9 HIMs posted to GP; A lot of hard work as disc golf plans were foiled by a tournament. YHC brought the music box.
WarmUp:
10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s, 20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10x3ct Daisy Pickers, 10x3ct Windmills
The Workout
Circle of Rock: (Rotate rocks between exercises).
3 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers, Rutrows, and Ground Pounders.
3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30×3 ct 6 inches, 10×3 ct Rockies, 10×3 ct Rock Spanks (with and without consent), 10x3ct Heal Taps
Mosey to the Playground
2 sets of 20 Single leg Step ups, 20 Dips, 10 Star Jumps, 20 Erkins, 10x3ct Mountain Climbers
10x3ct Freddie Mercuries, Boat Canoes, 20x3ct LBCs
COT: stretches for your buns, hams and calves
Announcements: 1776 on 4th
Prayer Requests: Strategery’s Daughter in Hurricane Marco island where hurricane path is forecasted, Farva cousin John cancer in lymph nodes.
Arms Beatdown
/in Purple Cobra /QIC: LaettnerPAX: Fanny Pack, Hasselhoff, Laettner, UTI, Wild Turkey
FNGs: None
Warm Up: Seal claps, Overhead claps, Daisy pickers, and SSH
The Workout:
This was advertised as a little-to-no running workout, and as a true man of my word, PAX got an arms beatdown.
PAX moseyed to the rock pile behind the dumpster and each chose a suitable medium/large rock. With rocks in hand, PAX circled up (away from the dumpster stench) for a rotating COP in a 15-20-15 pyramid fashion. To start, 15 overhead triceps presses were done with chosen rock. PAX then dropped rocks and rotated clockwise to the next man’s rock for 15 rut rows, followed by 15 curls for the girls, 15 bus drivers, and lastly, 15 wonderbras. For the next round, reps increased to 20, following the same sequence of exercises. For the third set, reps decreased to 15, though by this point, admittedly YHC included, PAX were beginning to feel the burn.
For a slight break for arms, 2 sets of People’s Chair and BTTW were performed. For the first set, each PAX called a 10 count IC down the line (when counting is not done in cadence, I think PAX are more prone to cheat by counting to 10 quickly). People’s Chair and BTTW were repeated with a 10 count down the line, though this time not in cadence, since I was feeling generous.
We moseyed to the rails nearby the Jiffy Lube for some more arm work with irkins and dips. Instead of Elevens, YHC turned it up a notch to Forties (aka Lindsays in the F3 exicon). We started with 30 irkins, with 10 reps of dips immediately afterward. We switched back to irkins, decreasing the count by 5, from 30 to 25 reps, and dips increased by 5, from 10 to 15 reps. This sequence continued until 10 irkins and 30 dips were reached.
We topped off the workout with partner suicides. Partner 1 was doing burpees AMRAP while Partner 2 had to bear crawl across the parking lot and back. Partners 1 and 2 flapjacked
Mary: U.T.I. called flutter kicks. We ran out of time for additional exercises. PAX were saved by the bell.
Announcements: 1776 workout on July 4th led by Norm; See Slack
Prayer: Healing for Hasselhoff’s friend having hip issue
Cobra Kai Never Dies
/in Sheepdog /QIC: FarvaPAX: 16-bit, Cyclops, Shredder
Couldn’t pass up the opportunity to do a cobra workout at Sheepdog after the zebra cobra in Raleigh.
FNGs: N/a
Warm Up: Warmup lap around the parking lot then circle up for the following: Side straddle hops, Arm circles forward and reverse, Daisy pickers, Imperial walkers, and Hillbillies
The Workout:
Plank snake agility around the entire parking lot then circle up for C.O.B.R.A.
Captain Thor’s x 10
Ohh baby’s -homer to marge/pickle pounders (10×10)
Bear crawls down and back
Rochamburpee (rock/paper/scissor x10 with partner, win or tie does a merkin, loser does a burpee)
Air Drama (squat as low as possible then calf raise x10)
Snake run around the parking lot
Cobra Kai – do each exercise based on my command
Strike First – sprint down and back
Strike hard – explosive clap merkin then 2 strikes
No mercy- max merkins then hold plank until I call time
Snake run around the parking lot
Repeat Cobra Kai on my commands
Strike First – sprint down and back
Strike Hard – squat jump
No mercy – 10 squats then deep squat hold until I call time
Shredder led 8 minutes of Cobra Style striking techniques and crossover applications
Mary: Around the horn exercises with each Pax leading a 10 count: Hello Dolly, LBCs, Crab Cakes, and Have a nice day
Announcements: 1776 workout on Sunday at Womble
T-Claps (Recognition):
Prayer: 16-Bit’s mother in law, Farva’s cousin, and a praise for the bed build/deliveries
A Toby Keith ‘Murica Celebration
/in Crazy Ivan /QIC: WarbucksPAX: Bobby Boucher, Cancun, Dahmer, Java, Kosher, Snap, Swisher Sweets, Warbucks
YHC picked up the Q and since it was the lead in to the 4th weekend, I put together a playlist for ‘Murica. Little did I know Toby Keith was such a polarizing figure. Maybe next time I’ll go with something a little more safe like Chris Brown and Elton John. We sweated, we swung heavy weights and started the July 4th weekend off with a bang.
FNGs: Nope
Warm Up: Quick warmup exercises
The Workout:
Broke up into 2 teams of 4. Each partner completes each station, then go to next exercise
P1: Ab exercise
P2: Farmers carry (2 KBs) – timer
P3: KB exercise 1
P4: KB exercise 2
Mary:
Light stretching.
Announcements:
See Slack.
T-Claps (Recognition):
Good work men.
Prayer:
Injured PAX, Traveling for the 4th.
YHC took us out.