FNGs:
Still nope
Warm Up:
SSH, spinal rotation, daisy pickers, staggered hinge , sir fazio forward/backward- all 10x IC
The Workout:
Mosey over to the middle parking lot
Grab a rock – bearly curling across the entire parking lot
10x IC curls for the girls, rurow, overhead press at end. Plus some bonus 5x burpees amidst the rock rotation.
Bearly curling back, repeato rock exercises plus burpees.
Mosey to the playground – 2x10x pull up sets with LBCs and low slow flutters after each x10 IC
Mosey to the amphitheater – 10x preachers chair and BTTW down the line
Mosey to the white fence for typewriters – 3x derkins, shuffle, 3x derkins, go up a wrung, 4x derkins, shuffle, 4x derkins, up a wrung 5x derkins, shuffle 5x derkins
Mosey to the tennis court – crab walk suicides
Mary:
Mary around the horn x10 IC
Announcements:
Upcoming 5ks, picnic at Harris Lake on June 26th
Prayer:
Skidmark and family
Tribute
/in Paradise City /QIC: SkidmarkPAX: 187, Dawgpound, Fumunga, Lipstick, Pablo, Pikachu, Skidmark
Missed a lot of Pikachu’s Birthday week so had to pay some tribute with the Q this week. Pre-blasted some of his favorites including wearing short shorts and shirts optional.
FNGs: None. Thankfully Pablo’s bailed so he joined us instead of heading to Ultimate
Warm Up: Slight mosey to the pitch so we could so the ultimate guys our Hillbillies in short shorts.
The Workout: Three or four man indian run with stops for SSH all the way until the greenway. Modified 11’s from the bridge to the top with Turkish get-ups at the bottom and burpees at the top. Turkish get-ups started with 2 and stayed on even numbers. Corresponding burpees were done to equal 11. Single line indian run back. When Q got the front 20 SSH in cadence. Added some standard merkins and squats toward the end.
Mary: Stretching
Announcements: 5k this week for Sergeant Leach, Warbucks collecting goods for pre-mature babies, F3 picnic (beer at your own risk, no kegs)
T-Claps (Recognition):
Prayer: Lipstick’s M.
Legs, legs and more legs
/in AO Post, Cletus /QIC: AbePAX: Abe, Florence, Full House, Hardy, Java, Slide Rule, Yogurt
FNGs: none
Warm Up: Took a jog to one end of the parking lot. Then high knees, but kickers and karaoke to the other end.
SSH X20, Good Mornings X10, Wind Mills X10, Imperial Walkers X10, Hillbillies X10
The Workout: YHC was still recovering from the Murph on Monday, so upper body exercises were out. I settled on four corners.
We started the four corners with 10 count, in cadence, each. Then 20 the second round, followed by 30, then back down to 20. Mosey on the long side, sprint on the short.
Crazy Ivan, who are back at Womble starting this week, were gracious enough to share the amphitheater with us on corner 3, and some pleasant mumblechatter was exchanged.
Next, we ducked into the picnic shelter for
balls-to-the-walloops, I mean people’s chair. 10 count down the line, X10 for a total of 70. Recover. Repeat two more times.We had just enough time for two rounds of calf raises X10.
Mary: Ran out of time, so have a nice day.
Announcements: F3 South Wake picnic coming soon.
Prayer: Florence’s M’s job search, Hardy’s regionals
4yr Q at GP ran like clockwork
/in Ground Pounder /QIC: FarvaPAX: Buford, Cancun, Cyclops, DOA, HazMat, Java, Sharknado, Strawberry Hill, Wallaby, Woody
FNGs: Yes! Welcome Sharknado
Warm Up: side straddle hops, arm circles forward and reverse, seal claps, overhead claps, arm stretches, good mornings.
The Workout: Mosey to the rock pile and grab a large rock. Circle up in the main parking lot to begin the 1st event.
My 4yr Q centers around time so we started with some clockwork using 4 different exercises. Started with 1 rep of each: curl for the girl, overhead press, ruh roh, and squat. Set down the rock, rotate, and do 2 of each. This continued through the 12 rounds of the clock for a total of 78 reps of each exercise.
Next up the calendar beatdown as follows, all with your original rock:
Mary: LBCs, Boat Canoes, and the introduction of Krispy Kreme’s (12 count move that targets your abs), then 20 Merkins as it was only called a decent Q. After the merkins it was deemed reasonable.
Announcements: Picnic, 2.0 workout at 9, Bed project next weekend
T-Claps (Recognition): My 4 year anniversary, Cyclops for bringing an FNG, and Sharknado for making it through his first post.
Prayer: We all took a knee and I took us out. Very thankful for what F3 has done in my life and in the lives of others, I’m definitely a better man for it.
Sheepdog-6/4/21
/in Sheepdog /QIC: ShredderPAX: Beer Pressure, Cyclops, Kitty Litter, Maybelline, Norm, Shredder
FNGs: not today.
EC: Norm, Maybelline, Shredder
Warm Up: 1 lap around the parking lot, SSH, SFAC F&B, seal Claps & OH claps, chinooks & Moroccan night clubs, Frankensteins, IW, and Hill Billies.
The Workout: 6 stations. 1. First pax ran a loop around the parking lot and set the time for the rest. 2. Single arm clean and press, 25lb dumbbell. 3. Dips and Erkins. 4. Wing Chun strikes. 5. Single leg deadlifts. 6. Squat kicks. Pax rotated through twice. As the rain began we mossied to the parking lot where everyone participated in a little Build-a-Bear. Pax started on one end of the parking line with 1 burpee, then bear crawled across the parking line to the other side; 2 burpees, etc to 10. 55 burpees total. Not going to lie. That was a suck fest!
Mary: Face in the rain for 100 LBCs in Cadence. 😖
Announcements: Triangle Tri tomorrow. Bed Build next weekend.
T-Claps (Recognition): Everyone beating the Fartsack despite the risk of heavy rain.
Prayer: Beerpressure’s wife’s new job as a councilor at HSHS. Cyclops’ niece passed away during a routing dentist appointment. 21y0. 😔
Birthday Q 7/10
/in Crazy Ivan /QIC: PikachuPAX: 187, Banana Seat, Cancun, Dahmer, Dawgpound, Emeril, Fanny Pack, Gump, Lipsync, Pikachu, Redenbacher, Warbucks
FNGs:
Still none!
Warm Up:
Grab bells and walk to amphitheater
Bounce while Jump by Van Halen plays – fitting huh?
Staggered Hinge, Sir Fazio forward/backward x10 IC
The Workout:
Tabata style. I said 50s on 10s off but the app got set to 60s/15s – c’est la vie.
Run through the following 8 exercises:
Snatch
Figure 8
Turkish get up
Absolution
Clean & jerk
Kettlebell swing
Balls to the wall
Midget love handles
Mary:
Low slow flutter, pickle pounders, LBCs x20 IC
Announcements:
Picnic sign up
T-Claps (Recognition):
Dawgpound and Emeril for completing the Pikachu 5-pack
Prayer:
Skidmark and family
Emeril’s friend with cancer
YHC took us out praying over the men in the circle
Birthday Q 6/10
/in Speed Racer /QIC: PikachuPAX: Bernie, Cupid, Dawgpound, Dumbo, Emeril, Lipstick, Maybelline, Pablo, Pikachu
FNGs:
Nope – coming out to 90 minute Tiger Blood would be impressive though.
Warm Up:
SSH x20, Good Morning x10
3 man indian run down to Linksland
Staggered Hinge x10 Sir Fazio x10
3 man indian run to Salem Ridge
Daisy pickers x10 Prisoner Squat x10
3 man indian run to Bass Lake parking lot
The Workout:
Total route: https://www.strava.com/activities/5405396695
Introduce the standard – 15x merkins, 15x squats, 15x low slow flutter IC
3 man indian run up the greenway, at the new hill up to Pecan grove we did the standard at the top and 10x burpees at the bottom
Mary:
3 man indian run back to the school via Parks at Bass Lake, Blooming Meadows, Stinson, and Sunset Ridge. Stops along the way for LBCs, Dying Cockaroach, and Low Slow Flutters
Announcements:
Picnic signup
Grasshopper 5k for Sgt. Leach June 12th
T-Claps (Recognition):
Dawg and Emeril for continuing the Pikachu 5 pack
Prayer:
Skidmark and his family
Birthday Q 5/10
/in Thunder /QIC: PikachuPAX: Cancun, Dusty, Foul Ball, Gump, Kubota, Lipsync, Pikachu, Rams
FNGs:
Still nope
Warm Up:
SSH, spinal rotation, daisy pickers, staggered hinge , sir fazio forward/backward- all 10x IC
The Workout:
Mosey over to the middle parking lot
Grab a rock – bearly curling across the entire parking lot
10x IC curls for the girls, rurow, overhead press at end. Plus some bonus 5x burpees amidst the rock rotation.
Bearly curling back, repeato rock exercises plus burpees.
Mosey to the playground – 2x10x pull up sets with LBCs and low slow flutters after each x10 IC
Mosey to the amphitheater – 10x preachers chair and BTTW down the line
Mosey to the white fence for typewriters – 3x derkins, shuffle, 3x derkins, go up a wrung, 4x derkins, shuffle, 4x derkins, up a wrung 5x derkins, shuffle 5x derkins
Mosey to the tennis court – crab walk suicides
Mary:
Mary around the horn x10 IC
Announcements:
Upcoming 5ks, picnic at Harris Lake on June 26th
Prayer:
Skidmark and family
Birthday Q 4/10
/in Viscous Cycle /QIC: PikachuPAX: Cancun, Kubota, Pikachu
FNGs:
Nope
Warm Up:
Nope
The Workout:
Nice ride to bass lake and some adjoining neighborhoods. Route – https://connect.garmin.com/modern/activity/6889281378
Mary:
Nope
Announcements:
Stick around for Thunder
T-Claps (Recognition):
Kubota and Cancun for getting after it in the muddy conditions
Prayer:
YHC took us out
Birthday Q 3/10
/in To Be Determined /QIC: PikachuPAX: 187, Bobby Boucher, Bondo, Dawgpound, Dumbo, Emeril, HazMat, Pikachu, Skidmark, SwisherSweet, Tetanus
FNGs:
Still none for YHC this week.
Warm Up:
SSH, Daisy Pickers, Good Mornings, Sir Fazios – all 10x IC
The Workout:
Mosey to the middle parking lot.
Grab a rock that’s flat on one side.
Bearly curling bear crawl suicides – bearly curl (push the rock while bear crawling) down one parking spot line, 1x merkin, crawl bear back, 1x merkin, bear crawl to the rock and then bearly curl to the next line, 2x merkins, crawl bear back to start 2x merkins. We repeated this up to 5x and then left the rocks in the middle and moseyed out the other side of Womble down the greenway.
We went down the greenway to the street crossing and then did 11s – 10x star jumps at the top, 1x diamond merkins at the bottom of the hill at the cut through to Main Street Square.
With just enough time left we called it on the 11s and made our way back to the rocks we left in that parking lot. We repeated our bearly curling workout from earlier and then returned our rocks.
Mary:
YHC called the strategic jailbreak on the way back to the tennis courts and mary only had time for 31x LBCs
Announcements:
Officer Clarke of Holly Springs’ finest paid a visit to hand out some lights and give us an update on Seargent Leach. Grasshopper 5k for his benefit is June 12th – sign up!
Prayer:
Emeril’s friend with cancer. Bobby Boucher for a safe trip this weekend.
So much to do, but so little time
/in Disney /QIC: FarvaPAX: Breach, Deadbolt, Fram, Java, MadDog 2020, Mookie, Shredder, Sprinkler, Woody
FNGs:N/a today
3 Pax for Monthly Challenge EC and several for an EC run.
Warm Up:Side straddle hops, arm circles forward and reverse, seal clap, overhead claps, daisy pickers
The Workout: I started with a blast from the past, my first visit to this AO was the 1776 workout on July 4th 2018.
Mosey around the parking lot and head towards the shelter for 16 rounds of 31 seconds on, 9 seconds off Tabata work:
Bear crawl across the parking lot and 7 burpees to finish it off
Mosey to the legendary Abyss for some Dora style partner work
Mary: Mosey back to the parking lot for an Embrace the Suck hold (3 minutes). Finished with 25 low and VERY SLOW flutters.
Announcements: Several Pax doing the Triathlon Saturday and they are looking for volunteers, some 3rd F opportunities coming up, my 4yr F3 Anniversary is this Saturday and I’ve got the Q at GP.
T-Claps (Recognition): Everyone that came out this morning despite the threat of pouring rain, and especially those that did EC.
Prayer: We all took a knee and I took us out.