Led Zeppelin is Soft Rock

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FNGs: None
Warm Up: Usual circle with SSHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Frankensteins
The Workout: Climbed the Stairway to Heaven. Picked up some MEDIUM rocks from the rock pile and headed back to the parking lot. Flags were placed every 3 parking spaces, and PAX would move up and down the parking lot stopping at the flags to preform the exercise. 10 reps at each flag so a total of 80to100 reps after the full length of the parking lot. 1) Lunge walk with squats w/rock 2) crab walk with homer to marge w/rock 3) duck walk with side lunges w/rock 4) bear crawl with merkins wo/rock 5) John Cusack with wonderbras one way (my shoulders are on fire…) and on the way back curls for the girls and tricep extensions w/rock
Mary: Rock hard abs? Only had time for WW2s, Boxcutters, Low Slow Flutter, Have a nice day!
Announcements: Nothing special came to mind. See Slack!
T-Claps (Recognition): Shiv for his second post! Spoonman and Cancun for that last effort push.
Prayer: Cancun’s son starting school, Norm’s family

Crazy Corners at the Grave

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A nice warm morning by the graveside. YHC wound up getting more running in during the workout than originally planned. Know your dimensions at the site…it’s a long way around the community center!
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers, Sir Fazio’s F/R, all exercises IC x 12
The Workout: Mosey lap around the Community Center to map out the 4 corners to be used for the PAX today. 4 Corners followed. Each corner had an AMRAP exercise assigned, the timer would be 1 PAX running a full lap, before the group moved on to the next corner. We repeated this process for the following exercises: Hand Release Merkins, Squats, LBC’s, SSH, Alternate Lunges, WW2’s, Squat Jumps, Shoulder Taps, Hand Release-Release Merkins (PAX seemed to disapprove of this exercise…hmmm?).

After 4 corners, we ran around a slightly shorter 4 corners of the main lot 2x Indian Run style. We finally stopped at the pavillion for a series of AMRAP Dips, Step-Ups, and Irkins, this time the timer being PAX taking turns doing American Hammers IC x25.
Mary: Mostly built into workout, but we finished with Good Mornings x12.
Announcements: Beta Running/Ruck AO coming to Fuquay. Norm is giving it a go!!!
T-Claps (Recognition): Cancun for coming in hot since starting last Friday…think the guy has only taken 1 day off!
Prayer: Finkle is traveling to see parents in Florida…safety for him. YHC took us out. Honored to lead men!

We like it cold and wet…

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FNGs:none

PAX: @Martini, @Gamecock, @Spoonman, @Finkle
Warm Up: SSH, Seal claps, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles
The Workout: Since it was cold and rainy we took shelter under the pavilion.  We played a fun game of Princess UNO or rather OH-NO

Rules for the game:  Draw 4 means we did 10 counts of 4 different exercises, same with draw 2.

Red cards were switch lunges, Blue cards were LBC’s, Green cards were Groiners, Yellow cards were Merkins.  If we happen to pull a Wicked Stepmom with the Poison Apple we had to take a lap around the whole parking lot in the rain…very nasty.
Mary: 10 counts in cadence of Boxcutters, Low-slow-flutters, E2Ks, and reverse LBC’s
Announcements: Q-School on Sunday Feb. 22nd
T-Claps (Recognition): To all the guys who came out in such wonderful weather.
Prayer: @Finkle took us out.  @Martini has a big audit coming up at work, @Finkle travel mercies.

May I Make a Suggestion?

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A cold morning at Kenny’s Grave today. Norm and YHC ran EC together and Norm was looking for a few more miles, so mentioned he’d return and jump in with whatever we were doing. Thank goodness he did, because YHC has been tweaking the routine on this agility ladder Thang that I have and Norm made a suggestion to help me further tweak it during the workout. F3 brothers need to be unafraid to help sharpen each other in the moment…or at least in the moments after. The F3 workout is the place to try, fail, and improve constantly. Much better to do it here than with more important things in life out there (we do that too but…). We hold each other accountable, we push each other, we accelerate! This is our workout, the Gloom belongs to us, and we all make it better and are stronger together!

FNG’s: none

Warm Up: Quick mosey lap with some nice and slow Good Mornings and Windmills IC, Imperial Walkers, Hillbillies, Seal Claps, and Overhead Claps. Another quick mosey with a stop for 5 burpees OYO.
The Workout: Each man grabbed the rock to his liking and Cusack over to the main lot. We laid the rock on the farthest parking line. Routine was: rock exercise (all 20-25 counts, except the chest presses, which were 30,40), sprint or mosey to the end parking line, then crabwalk, lunge walk, karaoke, high knees, typewriter, fast feet, or merkin roll back to rock for a repeat. Each set, we moved the rock 1 stripe closer to the start line. Merkin rolls are a means of travel between two points, but can get you dizzy or disoriented fast as we found out. But Kenny’s Grave apparently is the land of bad ideas, as site Q Finkle made mention. You do a merkin, tight roll over keeping core engaged, then merkin until you reach your destination. Exercises when we got to rocks were: Curls for the Girls (2 rounds), Tricep Press (2 rounds), Shoulder Press (2 rounds), Chest Press (2 rounds), and Rut Rows. Once complete, we returned the rocks.

Next Thang was the aforementioned agility ladder routine. Each PAX took a turn doing alternating in/out fast feet on the ladder and side shuffled to a series of 5 cones performing a burpee at each. While other PAX awaited, we did continuous WW1’s on one end and LSF’s IC on the other. It was a long time! This is where the suggestion came in to have the next PAX go when the PAX got to the ladder, rather than finished. Good idea! We did a return trip of this routine with continuous squats on one end and SSH’s IC on the other. Various PAX stepped up to take counts.
Mary: All exercises x 20. American Hammers, Freddie Mercury, Homer to Marge, Pickle Pounders. Finished with pigeon poses and some stretching and a few more Good Mornings for good measure! We don’t always stretch enough.
Announcements: Monthly challenge continues. Donations and action for HSPD first aid kits. Check Slack.
T-Claps (Recognition):  All the PAX for venturing out to play on this cold morning!
Prayer: My M Courtney, our schools and students…we need them to go back. Their learning and experiences have been deeply impacted and we just have to get after it! Pumpkin Spice and Mr. Terrific. YHC took us out. Honor to come down to the FV and lead today!

Kenny’s Grave 1/21/21

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PAX:  Spoonman, Finkle, Gamecock, Yosemite, Martini

FNGs:  None Today

Warm Up:  Lap around the lot and the ususals:  SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers

The Workout:

PAX split into 2 groups.  PAX 1 or each group performed 5 burpees while the remaining PAX held People’s Chair. Switch.

Round 2:  4 Burpees, Round 3:  3 Burpees, Round 4:  2 Burpees, Round 5:  1 Burpee

Headed to the tables – PAX 1 Performed 10 Erkins while the remaing PAX performed LBC’s.  Switch

Round 2:  8 Erkins, Round 3:  6 Erkins, Round 4:  4  Erkins, Round 5:  2 Erkins

Back to the Wall – repeat starting with 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Table – repeat starting with 8 Erkins, 6 Erkins, 4 Erkins, 2 Erkins

With a little time left performed BLIMPS and BLIMP

Mary:  Everyone got a shot to call out an exercise

Announcements:  None

Prayer:  State of the Nation

Those rocks are like ice…

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FNGs: none

PAX: @Finkle, @Fannypack, @Gamecock, @Martini, @Norm, @Spoonman, @Yosemite
Warm Up: Took a quick lap around the public gym stopping at each corner and did 20 SSHs, 10 mountain climbers, 10 good mornings/10 daisy pickers, and 10 Frankenstein’s.
The Workout:

Event 1:  Rockzercise

Each PAX went and grabbed a rock.  I may or may not have purposefully grabbed a big one!  We started with sets of 10 and built by adding 5 to each exercise going up to 25.  Caveat, switch to the left each time so that everyone could experience my big rock.  We did these exercises tri-cep extensions, overhead presses, rut rows, and bus drivers.  In between sets to get the blood flowing to the fingers we did seal jacks corresponding with the amount in each set…10, 15, etc.

Event 2: 11’s

We travelled back to the pavilion and did 11s with an ab exercise and then a leg exercise.  We started off with lbc’s and peoples chair, then finished it off with Outlaws and slow and steady deep squats.

Event 3: The final push

We went over to the wall and did 2 rounds of ascending testicles first with a 5 count from each PAX and then a 10 count.  Between those sets we did 20 lunges each leg.

Mary: Began with two rounds of Homer holds, a version of homer to marge with one leg up holding for a slow 10 count.  E2K’s with a 10 count cadence on both sides, 10 count cadence of reverse lbc’s, and 10 count cadence of box cutters.  Ended with have a nice day.
Announcements: New monthly challenge is coming soon, Q sheet sign-ups, and Ultimate at Ting on Monday.
T-Claps (Recognition): Great to have @Fannypack come out from the big city of HS
Prayer: Praises today!, @Yosemite’s M just got a new job, @Fannypack’s son’s birthday

Brick by Brick

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I brought some little friends to the party, some leftover brick edgestones from a garden remodel. They made excellent sidekicks for a four corners stack. When I said the grey ones were heavier, all MEN stepped up and picked the harder option.

FNGs: None
Warm Up: Short lap, Willie Mays Haze, Good Mornings, Imperial Walkers, Hillbillies, SSH
The Workout: Took laps to the four corners of the parking lot. Stacking exercises as we went travelled from station to station (1/1,2/1,2,3/1,2,3,4). All exercises were 10 reps in cadence or straight up depending on exercise. 1) Merkins, Newton’s Cradle, Wonderbra, Man-maker 2) Squats, Bucket Brigade Lunge, One Leg Deadlift, Pulse Squats 3) Curls for the Girls, Overhead Triceps, Overhead Press, Bus Drivers 4) LBCs, WW2, Windshield Wipers, American Hammers. We had time for one express lap of round 1 without stacking.
Mary: Already made her appearance in the workout
Announcements: Food Ruck soon
T-Claps (Recognition): All who showed up!
Prayer: Family members with COVID, Safe Travels for Norm’s Disney trip

Kenny’s Grave…why does it still feel like 2020?

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FNGs: none
Warm Up: Quick mosey around the parking lot.  Came back and did Sir Fazio arm circles for/backward, good mornings, various leg stretches, followed by SSH
The Workout:

We took about a 1 mile to 1.5 mile run to get moving and at two stops we did a round of lbc’s and then a round of hill billies.

Next event we did some rock work to get some upper body in this morning.  After our brave PAX picked out their fine specimen we did a round of 20 skull crushers, a set of 15 colt 45s, rock merkins 20 each arm, bus drivers set of 20, and ended with 20 rut rows.  We did repeat but dropped down to doing sets of 15 to stay sane.

Last we came back to circle up and do a quick set of 20 squats and 20 Bonnie Blairs to lead us into Mary.
Mary: We completed a circuit of ab exercises going round the circle and each Pax chose their favorite.
Announcements: Q sheet signups, goal tracking sheets for 2021, and Q Source beginning Jan. 30th
T-Claps (Recognition):
Prayer: Florence/Flojoe’s injury and prep for family heading out of town for work, our country, leaders, and for those in leadership to govern with truth and justice.

Finish 2020 Strong

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FNGs: None

PAX: @Norm, @Florence/FloJoe, @Sprinkler, @Gamecock, @16-Bit, @Finkle
Warm Up: Took a mosey around the parking lot and at each stop sign we did warm-up exercises.  Good mornings, daisy pickers, SSH, Imperial Walkers, Sir Fazio Arm Circles
The Workout:

Since we had nice Scottish weather we did most of our workout under the pavillion.

Event 1: Goals

Gas Pumps 10 count in cadence, Outlaws 10 left 10 right, Ascending Testicles w/o derkins for a round robin 5 count at 15 degrees, 45 degrees, and full BTTW, Lounge Act in cadence 10 count, and Seal Jacks in cadence 10 count.  R/R 3 times.

Event 2: Leg Work with deck of cards. 

Hearts were squats, clubs were lunges, spades were right leg step ups, diamonds were left leg step ups.  Jokers all exercises with 10 each.

Mary: E2Ks, LBCs, reverse LBCs, American Hammers
Announcements: We each shared a personal goal for the 2021 year.
T-Claps (Recognition):
Prayer: @Scrapple and family dealing with Covid and an injury, @Sprinkler and family, our country and those dealing with sickness.

A KG Christmas with the Griswold’s

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FNGs: none

Pax: Finkle, Norm, Hardy, 16bit, Florence/FloJo
Warm Up: Mosey around the parking lot.  In cadence Good mornings -10x, Daisy Pickers -10x, SSH – 20 count, Imperial walkers – 10x
The Workout:

Station 1:  ‘Clark Pluggins’ with bricks while saying hallelujah each time just like when Clark plugged in his lights.  Mosey over to pile of bricks everyone got 2.   Version of bat wings: overhead, sides, front, and then overhead press in cadence.  20 of each

Station 2: Christmas shopping with Russ.  Each Pax picked out a present and we did American Hammers with the present.  20 count in cadence.

Station 3: Aunt Bethany’s -“Clark are your legs on fire?”  Holding our presents we did Dan Taylors 1-4 ratio of squats/lunges all the way up to 9 squats and 36 lunges.  Followed by a round of Clark Shock Jumps – star jumps with your present.  20 count

Station 4: Saucer sled land speed record – snow disc on the hill with merkins.  We attempted to slide down the hill with our presents on snow discs while the other pax at the top of the hill had to do 40 merkins, 40 LBC’s.

Station 5: Had to pull an audible and we did plank holds with a bear crawl Indian line up from our snow discs to the shovel flag and back.  This was followed by prisoner squats, prisoner getups, and box jumps all sets of 20 while holding our presents.
Mary: While holding our presents we did reverse LBC’s, Homer to Marge, Low slow flutter, and Freddie Mercuries in cadence 15 count.
Announcements: Christmas is tomorrow.
T-Claps (Recognition):
Prayer:  Praise, 16bits mom is recovering from Covid, Finkle’s family friends Steve and Joyce struggling with Covid.  Those hurting during the holidays from sickness, death, and monetary.  Finkle led the prayer.