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Smedium Rocks around the Cricle

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Another great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!

U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.

Warm Up:

All Warm UpsĀ  ā€“ x 10

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

The Workout:

We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:

  • Curls for the girls (x10)
  • Plank slides with one rock (x20)
  • Butterflies (x10)
  • Backward lunge (x10)
  • Rock Hallelujah’s (x10)

Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.

Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!

Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.

Ā 

Disney

Summit Disney

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FNGs: None

Warm Up: Good Mornings, Imperial Walkers, HillBillies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps.

The Workout: Moseyed down the hill and took a right towards Optimist Farm Rd. Made our way to the River Rock pile and grabbed two rocks just small enough to grasp for exercises. Moseyed back to the greenway path and went about halfway up. This Q just realized the presence of another rock pile, conveniently placed right where we were going to execute our workout.Ā 

Round 1:Ā 
Curls for the Girls – 10x IC
Overhead Press – 10x IC
Ruh Rohs – 10x IC

Sprint to the top of the berm and perform 5 Star Jumps

Round 2:
Curls for the Girls – 10x Each Arm, Hold 1 at 90Ā° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90Ā° and perform reps with other arm, rinse repeat
Ruh Rohs – 10x IC

Sprint to the top of the berm and perform 10 Star Jumps

Round 3:
Curls for the Girls – 5x from down to 90Ā°, 5x from 90Ā° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90Ā° and perform reps with other arm, rinse repeat

Sprint to the top of the berm and perform 15 star jumps

Round 4: Grab a new rock from recently discovered rock pile for squats, chest press and skull crushers
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 15 star jumps

Round 5:Ā 
Squats – 10x Tempo IC
Chest Press – 10x Tempo IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 10 star jumps

Round 6:Ā 
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 5 star jumps

Return all of our rocks to designated areas and return to greenway path.

Challenge yourself and give it all you got from base of greenway up the hill to the fields. Pick up the 6 as necessary.Ā 

Mosey to the playground after catching our breath and perform 2 rounds of dips and derkins on the wall.Ā 

Make our way to the flag for Mary.

Mary: Homer to Marge, Heel Taps, Freddy Mercuries, Heels to Heaven, Box Cutters, Absolution

Announcements: Picnic on the 9th at Womble. Keep an eye out for July 5th signup – Choppa has the Q.

T-Claps (Recognition): All the ruckers and runner converging on the AO to join in COT. Great effort by the PAX at the bootcamp.Ā 

Prayer: Skittles friend going into surgery; Fedex; Tofu’s family with recent loss; Unspoken

Landscapers Union (Disney 5/9/24)

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FNGs: None

Warm Up: Various

The Workout:Ā 

ME: jog to hillĀ 

Groups of 3

Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)

  1. Jump rope
  2. WW3

Middle – tire flip up/murder bunny/ BC

Top -SB burpees 10 / 10 LBC (repeat)

Mary: Various shitty Ab exercisesĀ 

Announcements: Over a week ago..check slackĀ 

T-Claps (Recognition):

Prayer: Lots of unspoken and healing for injured PAX.Ā 

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Italian gas stations have some strange customers

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Warm Up:

  • Good Mornings
  • Hillbillies / Imperial walkersĀ 
  • SFAC

The Workout:

Everyone grabbed a coupon and headed to the pavilion.

  • WWIā€™s
  • chest press
  • tricep extensions
  • alternate staggered pushups

took it to the half wall and did some:

  • Erkins / Derkins & Dips
  • toe taps and star jumpsĀ 

Mary:

šŸæ MaryĀ 

During COT Woody shared some interesting facts about Italian culture. Just Google Italian man puts gas pump in back door. Ā šŸ˜²šŸ¤Æ

Announcements:

3F opportunities coming up

  • painting the fence at Bass Lake (check slack for details)

Prayer:

  • pray for Nemo and his family after the loss of his mother.Ā 
cicada with eclipse glasses

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

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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?”Ā  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 šŸ¤£

Announcements:

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

Ā 

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11’s turned in to 7’s

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Warm Up:

All Warm UpsĀ  – 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

Ā 

Prayer:

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Engage! (your core)

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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
  • 11ā€™s – WW Iā€™s & Air Squats

Mary:

  • Homer to Marge & pickle pounders

Do what you don’t like

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FNGs:None

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

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.Ā 

Mary:Ā 

Announcements: Marathon, Race the Sun, Saturday convergenceĀ 

T-Claps (Recognition):

Prayer:Ā  Sickness, Injured Pax, unspoken.

chuck-norris1

Chuck Norris Beard Chatter

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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