FNGs: Welcome Fanny Pack Warm Up: Two Native American laps around island with hose, then circle up for standard issue warm up. The Workout: We went for a big lap around the fields with our trusty kettle bells in hand making a stop at the stage, playground, shelter, fence line, and back to parking lot. There were exercises performed at each location incorporating full body motions (you had to be there). Mary: Back to lot for Mary in the normal fashion with Pickle Pounders. Each member was encouraged to watch and learn new techniques from fellow PAX. We also performed LSF’s in the normal way a PAX does. Announcements: Picnic tomorrow, 12 October 2019, 11a-2p. T-Claps (Recognition): All of the PAX that came out. Prayer: Prayers for those suffering with loss, pain, hopelessness, worry, anger, addiction, and all of life’s troubles.
CHiPs word of the day: A lesson on Mercy vs. Grace was given out and explained in a manner only a PAX can understand. 2 John 1:3.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Chipshttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngChips2019-10-11 08:08:552019-10-11 08:08:55Mercy vs. Grace
Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever… Sorry PAX, UTIs head is a little spinny this week. (more than usual even)
Warm Up: Overhead Arm Stretch, SSH, 1 lap around the Ivan lot
On the warm-up Flanigan commented on the lack of Burt Reynolds. No F3 guy named Burt, no Q with a stash, or with a cowboy hat. He was promised Burt F-ing Reynolds!!! I told him… dude fartsacked…. it happens…
The Workout: 15x for each single hand move 30x for each 2 handed move
One Arm Swing (15 each hand)
Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
Two Handed Kettlebell Press (overhead)
Goblet Squat Jump (hold crown)
Chest Press + Overhead Sit Up / Crunch (one handed each side)
Snatch / High Pull (one handed each side)
Reverse Lunge + Curl / Split Squat
Ribbons (loop bell overhead, pass behind)
Thruster (squat and press overhead, one hand)
Staggered One Arm Row
American Hammer with bell
Figure 8’s Side to Side
Sumo Deadlift to Upright Row
Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)
This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form. Thank you guys for your leadership. Lots of post workout praise for my time in the hot seat. Thanks for the encouragement HIM. Appreciate all of you!
Mary: Box cutters, Pickle Pounders, Homer to Marge Announcements:
10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after
T-Claps (Recognition): Those in attendance at Ivan. Thanks for the support.
Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps
Prayer: That 187, Bernie, Sassy’s beer mile team loses graciously
For serious… YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.
An elderly family friend of YHCs has been hospitalized. Praying for the best and for her family as she recovers.
https://i0.wp.com/f3southwake.com/wp-content/uploads/2019/10/tumblr_penjk6QSC11wzvt9qo2_500.gif?fit=500%2C268&ssl=1268500UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2019-10-04 19:48:352019-10-06 10:04:42That time that Burt Reynolds Fartsacked....
Took the workout to some sunlight. I know now its artificial light. I just thought maybe the sun came out a bit early for Crazy Ivan.
Circled up for the following:
Side Straddle Hop
Fazio Arm Circles
Good Mornings
Daisy Pickers
Kettlebell Swing Progression:
Bell against stomach
Two handed swing
One Arm Swing
Traveling Swing
The Workout:
I brought back some of my favorite flows from the past. Plus I created my own flow and the pax changed the name of some of the Mary Flow and gave it a name.
Flow 1:
Row Right Arm
Kneeling Clean Right Arm
Press
Stand
Row Left Arm
Kneeling Clean Left Arm
Press
Stand
Flow 2:
Clean
Squat
Bicep Curl
Stand
Press
Tricep Curl
Flow 3: (Dawgpound Flow)
Pushup Right Hand on Bell
Across Row with Left Hand
Snatch Left Arm
Pushup Left Hand on Bell
Across Row with Right Hand
Snatch Right Arm
5 total Reps Flow 1
Side Straddle Hop
5 total Reps Flow 1
Mountain Climbers
5 total Reps Flow 1
LBCs
5 total Reps Flow 2
Side Straddle Hop
5 total Reps Flow 2
Mountain Climbers
5 total Reps Flow 2
LBCs
5 total Reps Flow 3
Side Straddle Hop
5 total Reps Flow 3
Mountain Climbers
5 total Reps Flow 3
LBCs
The music was fantastic choice this week. I have already been contacted by numerous Pax for the playlist so here it is:
EC: Chips (I think), Mookie, Pablo, Buford, Particle Board, Katniss Yoga EC: Dauber Emeril Dawgpound FNGs: Maybe next time Warm Up:
Side Straddle Hops
Imperial Walkers
Hillbillies
Fazio Arm Circles
Good Mornings
Frankenstien Kicks
High Knee Pull
The Workout:
3 Turkish Getups Each Arm
7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers
At this point a challenge was laid. If all the pax could do two minutes of Low Plank with see saw then we can remove one exercise from the circuit.
Well we all failed. It was then modify for the last 30 seconds. I think we failed again, but I was feeling generous. The pax decided on no Turkish Getups.
7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers
At the end of this round the exercise was Mountain climbers. Like the ones we did in high school where the foot moving forward actually touches the ground. Though looking at this video that isn’t what see is doing. I guess I was taught incorrectly in school.
When doing it the Dawgpound way it makes the exercise a bit harder. Well we failed here too. Couldn’t muster two minutes. I was though feeling generous again. The pax decide on no Mickey Mouse pushups. I don’t know why they didn’t choice Turkish Getups again.
3 Turkish Getups Each Arm
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers
Mary:
Mini Turkish Getups
LBCs
Homer to Marge
Some Yoga stretching
Downward Dog
Hip openers
Pigeon Pose
Runners Poss
Have a nice Day
Announcements:
Paradise City Fitness challenge
October 12th Family Picnic
T-Claps (Recognition): Prayer:
All Pax in recovering from BRR and Stair climb.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dawgpoundhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDawgpound2019-09-15 13:38:452019-09-15 13:38:45What a Playlist!!
Warm Up: Arrived at lower parking lots at Womble and encountered three cars parked in lot but no PAX. Saw headlights and got excited only to meet a newer PAX posting for the first time here at Womble but looking for the boot camp workout; so I sent him to Cletus. I planted the shovel flag and headed over to the amphitheater under cool, windy conditions but no rain. I started to stretch thinking I would be solo but to my surprise, one more set of headlights came in. It was Doc! He moseyed over and said, “you got to be shitting me.” Doc was sporting a new F3 dew rag/handkerchief – it looked awesome! And the clock struck 530am and we began. During some static exercises, I recounted how Nemo and I would sometimes keep Ivan alive back in the cold days of winter. Maybe it was the rain? No precipitation though. Maybe it was the wind? It was definitely breezy. The HIM from Cletus rescued Old Glory from the ground while they were doing a lap around the pitch (Thank you!). No matter the PAX count, we were determined to get a good arm/shoulder/leg workout in using the k bells. More leg stretches, 25 merkins, 10 fazio Arm Circles (F/B), daisy pickers…and we were warm.
The Workout: We did the following exercises.
25 swings, 10 lawn mowers (L/R), 10 one arm cross curls (L/R), 10 Bus drivers, 10 halos, 10 figure 8s, 10 alternating leg rut ros, 10 lunges (L/R), 10 goblet squats, 10 triceps curls, 10 one arm curls, 10 over head press (L/R), 10 upright rows, 10 Midget love handles. Threw in 10 diamond merkins, 10 wide grip merkins, and 20 SSH
Found the wall and executed BTTW, Aus Mtn Climbers and People’s chair (10 cadence count)
Executed (L/R) leg-ups from the front of the amphitheater
From our six, more tricep curls, H2M, arm extensions (straight arm), chest press, etc.
Mary: Took a lap around Womble with Kettle bells and performed curls, tricep curls and John Cusak until we met up the HIM from Cletus getting ready to do Mary on the tennis courts. That did not sound right. I think you get the idea. Attempt at humor falling way short.
Announcements: Good luck BRR HIM; 9/11 at N.C. State; See Slack and FB
T-Claps (Recognition): PAX running BRR and all of their sponsors.
Prayer: PAX grandfather in the hospital with multiple health issues including recent leg amputation; Noah’s Ark’s M; HAPPY BIRTHDAY Noah’s Ark! Unspoken prayers. Congratulations Breach for outbidding Doc for breathtaker!
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2019-09-06 09:51:232019-09-06 09:51:23You Got Two Be...
Emeril has been hanging out with CarPex for too long. Whoever signed him up for a CarPex 9 man team needs to get their butt back out at F3 South Wake and talk to this guy. He never shut up today. Just kept yapping about something. He’s a good man that is influenced too easily by the folks he works out with. He needs to stop working out with CarPex. This has to stop. PLEASE MAKE IT STOP!!
FNGs: I don’t know why but none showed up today. EC Yoga: Dawgpound, Emeril, Lucky Charms EC: Particle Board, Dahmer, 187, ShamWow (I’m guessing on this one)
Warm Up:
We circled up. Didn’t even take a lap. This was a 0.0 running workout. For all of those that want less running today was the day for you.
25 In Cadence Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
10 Daisy Pickers
10 Good Mornings
Class:
There where five types of Exercises with variations of difficulty.
Pull Series:
Straddle Pull
Standard Pull
Across Body Pull
Push Series:
Assisted waiter Push Press
Single Arm Push Press
Bottoms Up Push Press
Sternum Pull Series:
— Sternum Pull starts lying on your pick and having the bell behind your head. Then bring the bell to your sternum as you sit up.
Sternum Pull
Sternum Pull into a seated Press
Bridge Chest Press Series:
— Lying on your back go into a bridge position for chest presses.
Normal chest press in Bridge position
Alternating Side to Side Chest Press
Alternating Side to Side Chest Press with a Squeeze
Push Up Series:
Kettlebell pushups on your knees
Kettlebell pushups
Plyo Kettlebell pushups
The Workout:
Each pax was supposed to decide which version of the series they wanted to do for the workout.
We did 8 rounds of each exercise. 20 seconds of exercise plus 10 seconds of either Mountain Climbers or Side Straddle Hops
This means we did a total of 40 rounds. You did all 8 rounds in a row and then moved onto the next exercise.
Mary:
10 In Cadence Hillbillies
10 in Cadence Imperial Walkers
Bat Wing
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
10 Seal Claps in Cadence
10 Overhead claps in Cadence
10 Ralphies in cadence
10 in Cadence Floor Wipers
10 in Cadence Toe Taps
Announcements:
9/11 Stair Climb at NC State
BRR
Convergence Sugg Farm Monday at 6 AM
T-Claps (Recognition): Prayer:
All Pax for good health
Emeril and his parents selling their house and moving down here
Quiver and job as the company he works for was bought by another company.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dawgpoundhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDawgpound2019-08-30 18:20:032019-08-31 06:10:36Dawg was like a good Margarita... Salty!!!
Warm Up: Quick Jog, SSH, Hillbillies, Burpees, Some other stuff I don’t remember
The Workout: Partner Dora
As I was headed to Crazy Ivan at 4:45 this morning I received a text from Pikachu asking me to fill in as Pikachu wasn’t feeling well. I agreed and texted Dawg to let him know. EC Yoga by Emeril, Dawg and Lucky Charms at 4:55. During Yoga, Dawg said that Dumbo had a good suggestion for doing a Dora with kettle bells so we talked it through and here’s what we came up with as 5 other Pax rolled in for the workout.
Round 1: 300 KB Swings. 150 per partner. When partner 1 is doing swings, partner 2 is doing an Ab exercise
10 Burpees each
Round 2: 200 Goblin Squats. 100 per partner. When partner 1 is doing swings, partner 2 is doing an Ab exercise
Quick jog around parking lot
Round 3: 100 Shoulder presses. 50 per partner. When partner 1 is doing swings, partner 2 is doing an Ab exercise
Dawg took over and headed the Pax to the auditorium for rounds of peoples chair and balls to the wall followed by some lunges.
Back to the parking lot for Mary led by Emeril.
Mary:
Rounds of Stretches mixed with Merkins
Announcements:
None
T-Claps (Recognition):
Dawg for stepping up and helping me Q
Prayer:
Pumpkin Spice – Life, Family, Marriage
Dawg – Putting one of his dogs down at 4pm today
Roger Roger took us out
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Emerilhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngEmeril2019-08-23 08:10:222019-08-23 08:10:22Pikachu called in sick
Dauber, Pots, Dawgpound, Lucky Charms, Emeril, Pablo, 8-bit and Breach on the Q
Warm up– Jog around the parking lot and circle up for a 22 count party of SSH, Imperial Walkers, Daisy Pickers and Windmills.
Main Event– 4 stations of fun for a Tabata style workout 8 30 second sets with 10 seconds of rest between each set. Rotate Stations after completion of the set.
Station 1 (Kettlebells) Round 1 swings, Round 2 Upright Rows
Station 2 (Tires and Fire hoses) Round 1 Tire flips, Round 2 Fire hose Lunges
Station 3 (Battle Ropes and Med Balls) Round 1 Waves, Round 2 Med Ball Slams
Station 4 (Pain Sticks) Round 1 Alternate between Curls and Tricep extensions, Round 2 Squats
Announcements: CSAUP in Greenville
Closed in Prayer
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Breachhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngBreach2019-07-29 18:01:572019-07-29 18:01:57Crazy Ivan 7/26- Big Boy Toys
Yoga EC: Dawgpound, Buford, Emeril, Skidmark EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw
FNGs: White Claw and Duck Hunt Warm Up:
Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder
Teaching:
Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees
Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell
Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell
The Workout:
20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.
Mary:
Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip
Announcements:
Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday
T-Claps (Recognition):
Flanagan and Moby got their fritter
Prayer:
Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dawgpoundhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDawgpound2019-07-19 08:52:012019-07-19 08:52:24Welcome White Claw and Duck Hunt
YHC knew he had a lot left in the tank but his son’s and 6 others commitment to get a 5 pack w/ EC and 2 for fritter drive him out of bed-
Love a little chit talking amongst others- kept my distance this morning-
Picked up yellow card- damn it is a 33 minute commitment was running few minutes late dropped him right behind Buford and told him to #getafterit- turned around to check the facilities at hunt center for lucky charms- since he was out of town – asked if would do him a favor- they were slacking – doors to bathrooms were propped open- unreal.
17 pax were already gathered- took few kettle bells out ‘tomater’ and planted the F-3 flag and glad site Q has a F-3 flag after being a site Q for over a year. Thanks Pablo.
530- and Emeril warms us up with 5 exercises and YHC takes over- little jog around the lot-
Stretches-
Left/ right 10 count
Shoulder stretch – kid cracker fav
Michael Phelps
Towel ringer
The Workout:
Main event-
1st set-15/10/5
Squat
Squat/ curls 4 girls
Squat/ curls 4 girls thruster
Over head
Triceps extensions
Suitcases right n left
Sun was coming out so we jogged and moved the kettle bell for better view- YHC instructed all to look enjoy the sun so may be they will not feel the pain-
Next round 15/10/5
Ww1
Low slow flutter
Turkish get ups
Curls right left
Pax were really loving the Turkish get ups. Ran a lap and half way thru ran back wards to view the sun- good call
Soccer drill- quick feet on kettle bell
My favorite ABSOLUTION
Asked BS to help out w/ cadence for last 7 (15 total)
All the time we had
Mary: Announcements:
Sasquatch 7/27
Bourbon bourbon/ meg smile
T-Claps (Recognition):
SlideRule
Prayer:
Crablegs
John Deere
Emeril’s dad
Dumbo to find energy and do a good workout and not be soo sad about vacation is over
Midget’s Words of Wisdom: It has been a fun week and 4 more Q’s to go – thanks for putting up with my chaos.
Aye.
M4L
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dawgpoundhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDawgpound2019-07-12 12:30:482019-07-12 12:35:22They let Midget Q Ivan
