cicada with eclipse glasses

What do Cicada’s and The View have in common?

/in /QIC:
PAX: , , , ,

Warm Up:

All exercises (x15)

  • Good mornings
  • Imperial Walkers
  • Hillbillies
  • Mtn. Climbers
  • Sir Fazio Arm Circles

The Workout:

Partner Dora was the name of the game:
1 partner ran to the stop sign and back
– 300 Squats
– 200 LBC
– 100 Merkins

2 rounds
Wall Sits
Erkins / Derkins & Dips

As we over by the half wall doing erkins derkins and dips the mumble chatter started and Nemo got to talking about the cicada’s that are all over our neighborhood. He thought it was some of the construction trucks near by the cicads were so loud! I have to admit these cicada’s are pretty loud. Next, Gizmo chimes in with “you know The View said that Lunar Eclipse has something to do with the 2 different types of cicada’s that are emerging from the ground” I didn’t think to much of it besides the fact that it’s a weird coincidence.

Nemo quickly said, “On a side note, how long have you been watching The View Gizmo?”  We all lost it and had a good laugh.

Mary:

Popcorn Marry – My favorite was Bondo’s “Alex” – A JLo combined with a pickle pounder 🤣

Announcements:

Travis Manion Foundation | Work Out of the Day – this Friday May 3rd 2024

 

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11’s turned in to 7’s

/in /QIC:
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Warm Up:

All Warm Ups  – x 10

  • Good morning
  • Mtn Climbers
  • Side Straddle Hop
  • Sir Fazio Arm Circles
  • Hill Billies
  • Imperial Walkers

The Workout:

Grabbed some coupons from behind the trees at Disney and got to work!

All exercises – x 15 – 3 rounds

  • Feet in the coupon situps
  • Curls for the girls
  • Goblet Squats
  • take a lap around the parking lot

Mossied over to the round about at the high school and I thought that we had time to do an 11’s up the hill where we would do dying cockroach at the bottom and mericans at the top. 11’s turned into 7’s because I choose a very large hill …. muhahahah! Whaterver though we still pushed each other, we had great fellowship, and we started our day with some positivity!

Mary:

We didn’t have to much time for Mary but we still got 2 in:

  • Homer to Marge
  • Pickle Pounders

Announcements:

Travis Manion Foundation – Workout Of the Day is coming up

 

Prayer:

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Engage! (your core)

/in /QIC:
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FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes, High Knees

The Workout: The Abyss was promised in the preblast, and the Abyss is where we went. On today’s menu was a simple EMOM. 1 exercise each minute, 5 exercises and 5 rounds. The exercises were: Merkins, WWIIs, Squats, Shoulder Taps and then finish things off with a trip down and back up the Abyss. A helpful PAX reminded us to “engage our cores” even on exercises that aren’t core-centric. ABETC (always be engaging that core)

Mary: 10 count plank all the way around followed by popcorn Mary. Ended before we got to Gizmo. Sorry Gizmo.

Announcements: A few 3rd F opportunities coming up, check Slack.

Prayer: Gizmo’s friend’s pregnancy, UTI’s coworker and her husband, Cupid’s sister

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In Cadence On my Down

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The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!

Warm Up:

  • Good mornings
  • Imperial Walker’s
  • Hill Billy’s
  • Sir Fazio Arm Circles
  • Mtn Climbers
  • Side Straddle Hop

The Workout:

  • erkins derkins and dips
  • Wall sits
  • 11’s – WW I’s & Air Squats

Mary:

  • Homer to Marge & pickle pounders

Do what you don’t like

/in /QIC:
PAX: , , ,

FNGs:None

Warm Up:  Waited for Soft Serve and we decided to Queish by committee when he didn’t show.  Popcorned around two WU exercises each. 

The Workout: Pick two exercises that suck using the honor system and we went around the horn. A couple of times until we were done. 

Mary: 

Announcements: Marathon, Race the Sun, Saturday convergence 

T-Claps (Recognition):

Prayer:  Sickness, Injured Pax, unspoken.

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Chuck Norris Beard Chatter

/in /QIC:
PAX: , , ,

FNGs:

N/A

Warm Up:

  • Frankenstine’s
  • Hilly Billys
  • Imperial Walkers
  • Maracin Night Clubs
  • Mtn Climbers

The Workout:

Grabbed Coupons (x5)

  • Front Squat
  • Hop Overs
  • Goblets
  • Feet in block LBC’s
  • Take a lap

Mary:

Popcorn Mary

Announcements:

Travis Manion Foundation trash pick up this Sunday. Reach out to Breach for more info and check Slack for the details.

T-Claps (Recognition):

Fram gave T-claps to Gizmo for being a solid F3 member and going to other chapters here in the Wake County surrounding area.

Prayer:

Unspoken’s

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🥶 Disney on Ice 🧊

/in /QIC:
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It was a cold one this morning! 28 degrees to be exact. Had a solid turn out for EC 5 total PAX. Breach and Fram were warming up to throw heavy shit around per usual. Absolute DAWGS I tell ya! Since it is the holiday season I thought it would be appropriate to call this work out Disney on Ice since the grass was frozen where we were doing bear crawls…. Here is how the workout went.

FNGs: nope

Warm Up:

  • Imperial Walkers
  • Hillbilles
  • Sir Fazio Arm Circles
  • Moroccan Night Clubs
  • Side Straddle Hop

The Workout:

  • curls for the girls
  • shoulder press
  • squats
  • mericans

with bear crawls in between

We then took it to the pavilion and did wall sits / erkins / derkins & dips!

Mary: popcorn

Disney BD

Cupcakes and Cinders

/in /QIC:
PAX: , , , , , , ,

FNGs: None

Warm Up: Grab some Cindy’s, Mosey to the soccer field, SSH, Frankenstein, IPW, Hillbillies, Good Morning.

The Workout:

Set 1: OH press/ Curls / Farmer March/Murder Bunnies/Squat (12 Reps each) 2 pax rotate through on SB burpees 5 each bag.

Set 2: Front raise/Triceps/Cindy Lou Who’s/Reverse Murder Bunnies/Lunges (12 Reps) same SB burpee rotation 

Set 3: Rut Rows/Curls/3 Little Bears/OH Squat (12 Reps) same SB burpee rotation 

Mary: (All done with block) 1.  WW3’s (12 reps)  2. Toe Touches R/M/L = 1 Rep (12 Reps) 3. American Hammers 12 rep I/C

Announcements: Davis XMAS Party

T-Claps: F3 as a whole, Made me weepy with kind words and sang Happy Birthday:

Prayer: BS kidney stone, Cupid holiday travels, Unspoken 

Yeehaw’n through 1985

/in /QIC:
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FNGs: none

Warm Up: side straddle hops, daisy pickers, windmills, sir fazio arm circles

The Workout: Supposedly there was some large rotating storm in the area, thankfully it was a nice breeze and some drizzle for us. Nevertheless, a shelter workout was planned and that’s what we did. 

Tabata style rotation- Three sets of 4 exercises (30 seconds on, 15 seconds off) for 4 rounds. First set- mountain climbers, split lunges, erkins, and dips (RIP triceps). Second set- star jumps, dry docks, wall sit, plank jacks. Third set- LBCs, WW1, box cutters, saw plank. ~5 minutes left so we cooled down with some stretching, felt great. 

In celebration of my birthday we listened to the top hits from the year of my birth (’85). There was also a “yeehaw” sound on the timer that played around every 30 seconds. The music and the yeehaws got some laughs early on but were soon replaced by groans. The commercials from my free version of Spotify (like Lebron) were icing on the cake.

Mary: covered in the third tabata set

Announcements: Lots of events coming up- watch slack for updates and opportunities to serve.

T-Claps (Recognition): none specifically

Prayer: P.S.I. and family for safe travels

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Sweaty Rocks

/in /QIC:
PAX: , , ,

FNGs: N/A

Warm Up: Frankensteins | Sir Fazio’s | SSH | Mtn. Climbers

The Workout: 5 PAX endured the suck with 2 smedium :rock:’s

Mosey with rocks

Wall Sits

5 rounds | 10 x

  • front squats
  • Frog hop over rocks crawl back
  • Should press
  • Mtn climbers
Erkins, Derkins, & Dips then Wall sits again
Moseyed back with rocks

Mary: Homer to Marge (Both legs then alternating single legs) | Pickle Pounders | Crunches | Box Cutters

Prayer: Pothole needs healing after his back surgery so he can make it to Warrant Officer School coming up soon.