FNGs: None
10 HIMs posted to GP on a perfect morning for boulders. YHC brought the music box and discs
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Imperial Walkers, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH and 5 Burpees OYO for tardiness Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.
2 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows, Squats and Ground Pounders.
2 sets of 10x3ct: Rock Press and Skull Crushers
1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, WWIIs, Box cutters
2 sets of 10×3 ct Rock Spanks (with and without consent) and Single Arm Merkins.
Partner Up and do 2 sets each of Ice Cold Rock Planks and Get your Crabs Plank on while other runs 50 yards.
Mosey to the Putting Green
8 ish rounds of Get ‘er in the hole: Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket and Craw Bear back before you can retrieve discs. In between every 2 sets PAX exercise 10 ct of Merkins, SSH, Squats, and Star Jump. Shredder was hit in the small of the back and apparently felt pain in his pancreas even though its not located there.
Mosey to Wall of Pain for 2 sets of 10 x 8 ct Step ups, 10×3 ct Dips and 10×3 ct Erkins
Prayer Requests: Kids back in school amid spike in COVID, big event for Cancun next Friday (48 hr Ruck), Motor Boatin’s brother going through a divorce after 25 yrs of marriage.
Announcements: Long Ass Run some time in Feb, MLK 3rd F Opps (Travis Manion and Town of Holly Springs), Q source has started this week,
T-Claps (Recognition): HazMat laid down 4 workouts this week.
We all got crabs and someone lost their pancreas
/in Ground Pounder/by ForcepsFNGs: None
10 HIMs posted to GP on a perfect morning for boulders. YHC brought the music box and discs
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Imperial Walkers, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH and 5 Burpees OYO for tardiness Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.
2 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows, Squats and Ground Pounders.
2 sets of 10x3ct: Rock Press and Skull Crushers
1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, WWIIs, Box cutters
2 sets of 10×3 ct Rock Spanks (with and without consent) and Single Arm Merkins.
Partner Up and do 2 sets each of Ice Cold Rock Planks and Get your Crabs Plank on while other runs 50 yards.
Mosey to the Putting Green
8 ish rounds of Get ‘er in the hole: Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket and Craw Bear back before you can retrieve discs. In between every 2 sets PAX exercise 10 ct of Merkins, SSH, Squats, and Star Jump. Shredder was hit in the small of the back and apparently felt pain in his pancreas even though its not located there.
Mosey to Wall of Pain for 2 sets of 10 x 8 ct Step ups, 10×3 ct Dips and 10×3 ct Erkins
Prayer Requests: Kids back in school amid spike in COVID, big event for Cancun next Friday (48 hr Ruck), Motor Boatin’s brother going through a divorce after 25 yrs of marriage.
Announcements: Long Ass Run some time in Feb, MLK 3rd F Opps (Travis Manion and Town of Holly Springs), Q source has started this week,
T-Claps (Recognition): HazMat laid down 4 workouts this week.
Bad form burpees according to the FV J. Larsen Creeper
/in Kennys Grave/by FinkleFNGs: none
PAX: @Pumps, @Florence/Flojoe, @Warbucks, @Finkle, @Sprinkler, @Pots, @Sunshine, @Gamecock, @Martini
Warm Up: Mosey over to the basketball courts. Followed by SSH 20 count in cadence, 10 walkouts, 10 good mornings in cadence, and imperial walkers 10 count cadence.
The Workout: I was a good boy last year, so Santa got me some new F3 toys to share. We had 5 different stations and broke up into 2 teams of 5 and 4. The stations were the “dice of death”, slam ball, jump rope, agility and sprints, and the battle rope.
While one group was the timer at the dice of death doing burpees, squat jumps, lbcs, SSH, and other various activities the other team was doing the other stations and then we would switch after three exercises were completed with the dice. We did 4 rounds. Little did we know that that morning in the gloom we would be come the talk of the town. Apparently, our friend James Larsen videoed us doing burpees and wanted to give some critique on Facebook all the while it became a fantastic PR stud filled stunt for F3 in Fuquay. It’s too bad we didn’t give them the full show with some pickle pounders and monkey humpers…James my friend, if video taping guys working out at 5:45 in the morning is your thing come back next week for some great footage!
Mary: Merry go round. Thanks @sunshine for the monkey humper addition in cadence to 30 lol.
Announcements: Q source happening on Wednesday evenings at 6:45. check slack for details.
T-Claps (Recognition): Special recognition to the Larsen Creeper for his award winning video footage. https://fb.watch/amCz6mhtUj/
Prayer: Several job interviews, Sprinkler and family, Pots’ dad recovering from covid, and Pots’ cousin with tumors and treatment for them.
The Abyss is DARK (Abe Q 6 of 7)
/in AO Post, Disney/by AbeFNGs: none
Warm Up: Jog around the soccer field. Circled up for SSH, Good Mornings,
The Workout: Mosied over to the Abyss. YHC has been following a similar routine of four exercises, run, repeat. Simple but effective.
Round 1 (repeat 3 times)
Merkins x10
Squats x10
Lunges x10
WWIIs x10
down the Abyss and back up
Round 2 (repeat 3 times)
Shoulder Taps x10
High Knees x10
Side Lunges x10
LBCs x10
down the Abyss and back up
Round 1 (repeat 2 times)
Wide Grip Merkins x10
Tempo Squat x10
Jumping Lunges x10
American Hammers x10
down the Abyss and back up
Mosied back to start for Mary.
Mary: LBCs x30, Homer-to-Marge with single leg variation, Pickle Pounders, wrapped up with some quick yoga.
Announcements: Jan 17th day of service, sign up to Q!
T-Claps (Recognition): Full House and Miget for getting back out after recovering.
Prayer: PAX recovering from sickness and injury, Sprinkler’s family, mental health this time of year
Let Sleeping Truckers Lie (Abe Q 4 of 7)
/in AO Post, Purple Cobra/by AbeFNGs: none
Warm Up: SSH, Burpees, Good Mornings, Imperial Walkers, Hillbillies, Fozio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: Mosied over to that hill. A trucker was snoozing on the side of the road, so we kept our voices down. Hope he got his beauty sleep.
Started with 11s. Squats at the bottom, Merkins at the top. Bear crawl on the way up and mosey back down. Someone might have suggested that bear claws are better than bear crawls, but YHC is skeptical.
Wrapped that up and mosied over to just past the oil change place. PAX grabbed two palm-sized rocks and lined up at the end of the parking spaces.
Curls for the girls x25
Triceps x25
Ruh Rohs x25
Overhead Press x25
Sprint down, sprint back. Repeat.
The rocks were cold and unforgiving, so YHC took pity and decreased the count to 20 on the third round. Returned the rocks and mosied back for Mary.
Mary: Popcorn Mary (YHC’s favorite) with some LBCs, Box Cutters, Low Slow Flutters, etc. Wrapped it up with some brief yoga.
Announcements: Jan 17th day of service, Tiger Blood moving to a new location (see Slack)
T-Claps (Recognition): UTI for his 3 miles of EC.
Prayer: PAX sick and injured, UTI’s father and Uncle (prayer/praise for continued recovery), Sprinkler’s family for their loss.
Two Chilly Penguins
/in The Nest/by GamecockIt’s freezing out there. The Nest saw two cold flightless birds this week.
FNGs: none
Warm Up: Normal warm-o-rama
The Workout: 2 rounds of 4 corner stack. Pushups, jump squats, Turkish get-up, Carolina dry docks. Squats, lunges, Frankensteins, duck walk.
Finished up spelling penguin with our exercises. Pickle pounders, E2K, nine inches, ground pounders, underdog, irkins, high kNees.
Mary: 6 rounds of core exercises
Announcements: MLK day of service
T-Claps (Recognition): Finkle for braving the cold and EC
Prayer: Finkle’s class, praise for Gamecock’s wife test.
Cold Shock on the Yard
/in Prison Yard/by Fanny PackMuch colder in the gloom today than in the recent couple weeks. Back to watching for black ice and frozen fingers. The number of inmates in the Yard was 9-er.
FNG’s: none
Warm Up: Good Mornings, Imperial Walkers, Sir Fazio’s, Frankensteins, Willy Mays Hayes, SSH.
The Workout: Counter off by 4. Each group starts at a different rotation with a choice of pain heavy implements. The rotations were: Chest/Back, Arms, Legs, Shoulders. Each rotation was 3:30, then switch on. Pax choose their implement and exercise to target the noted area.
Once all rotations complete, we took a fellowship mosey of just under a mile.
Rinse and repeat the rotations once more.
Mary: LBC’s IC x30, Box Cutters ICx25, WW2’s x 20
Announcements: Sign up to Q…you’ll be glad you did and Pax will assist you.
T-Claps (Recognition): 2 Dollars still getting after it. Was great to welcome FRAM back into the gloom!
Prayer: Praises for this brotherhood of F3 and welcoming those coming back off injury, etc.
Tea Time – Murph: If you don’t like the weather in NC, wait an hour
/in AO Post, Tea Time/by John DeereFNGs:None
Warm Up: Cadence: 10 arm circles fwd/rev, 10 knee to chest, 10 Quad stretches, 10 Worlds Greatest Stretch.
The Workout: MURPH, 1mile run; 100 pull up’s / 200 Merkins / 300 Squats; 1mile run
Mary: nope
Announcements: 2ndF 3Alarm Tuesday
T-Claps (Recognition): None
Prayer: Unspoken
Is Your Mascara Running?
/in Downtown Train/by Fanny PackAfter running 2 miles in the sideways rain and lightning with MadDog, shoes filled with water, and a crew of fellas who said they would take exception to any outdoor ground work, YHC opted to bring the crew of 10 Pax to the parking garage. In addition, it’s not a good idea to have wet gloves, cement residue on your hands, then to rub the sweat from your eyes. Hasselhoff noted that about YHC after a couple rounds of the ME.
FNG’s: None
Warm Up: Quick mosey to parking lot for SSH, Irkins x 20, Imperial Walkers, another quick mosey, Some quick back n out bear crawls and crawl bears, then some hillbillies.
The Workout: A 4 corner pyramid stack suicide. Every corner hit every time. Corner 1: 5 burpees, Corner 2: 10 Shoulder Taps IC, Corner 3: Star Jumps x 15, Corner 4: Dips x 20. We stacked…then de-stacked. Next up was a DORA. Partener runs up stairs to the gangway and does 10 dips, then returns. Team were to complete 100 Dying Cockroach, 200 LSF’s IC, 300 Squats.
Mary: finished off with 2 rounds of indian runs in the garage. 10 American Hammer’s IC.
Announcements: Move of Tiger Blood, new 2022 post challenge sheet is up.
T-Claps (Recognition): MadDog for accountability in running in the absolute madness for EC.
Prayer: Quiver sister in law, recovering. Deadbolt and recovery from the vid. YHC took us out. Glad you men showed up!
Sky Q Turned The AC On (Abe Q 3 of 7)
/in AO Post, Mutiny/by AbeFNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: The workout consisted of three rounds, each having four 10-count exercises. In between rounds, PAX would run from the picnic shelter up to the stop sign and back.
Round 1 (x3):
front lunge x10
squat x10
hand-release merkins x10
American Hammers x10
run
Round 2 (x3):
step ups x10
high knees x10
shoulder taps x10
WWIIs x10
run
This was about the time that the weather shifted from muggy 60’s to breezy and chilly. I appreciated it because I was getting a bit sweaty. Thanks Sky Q!
Round 3 (x3):
side lunge x10
Durkins x10
dips x10
low slow flutter x10
run
Mary: LBCs, Box Cutters, Homer to Marge, plank / side plank, and a bit of yoga to wrap things up.
Announcements: none this morning
T-Claps (Recognition): Sprinkler for accountability.
Prayer: Sprinkler’s family as they go through this time of loss.
Guilty as Charged
/in Ground Pounder/by Fanny PackWhereas YHC has been still steady on the Q opportunities, I have been terribly lax in doing BB’s probably since late October. It’s a new year. 5 dudes showed up on a balmy New Year’s Day to begin new challenges and have new laughs. Something about backaches…and the possible escapades of the night before. Nothing like the GroundPounder mumblechatter.
FNG’s: no.
Warm Up: SSH, Good Mornings, Seal/Overhead Claps, Standard Merkins x 22, Prisoner Squats x 22
The Workout: Mosey to the playground for a series of 30/20/10 Step-Ups/Dips. Mosey to the wall of pain. Considered trying to do deadlifts on the defunct soda pop machine, but decided to do 15 ct. per Pax BTTW and People’s Chair. Repeato.
A quick mosey over by the ball field bleachers for a 15/10/5 ct. Bleacher merkins/irkins routine. Now to the rocks. The group did a rock DORA where 1 Pax bearcrawled up and down the parking lot, while others performed 100 Ground Pounders, 200 Curls for the Girls, 300 Tricep Press. The group rotated left to the various size rocks throughout the routine.
Mary: Mosey back to the flag for 20 ct. Homer to Marge, LBC’s. Have a nice day!
Announcements:
T-Claps (Recognition):
Prayer: Sprinkler and family, those affected with COVID. YHC took us out! Proud to lead men!