TRX to the MAX
4 PAX doing some high intensity TRX. Great work HIM!
FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.
Split Q: Feel’n the burn
FNGs: Santana
6 HIMs posted to GP on a thick morning. YHC brought the music box.
Warm Up: 10x3cts of: Good Mornings, Imperial Walkers, Hillbillies, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, and Ground Pounders. 10x3ct: Rockies, Windshield wipers, Box Cutters and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of 10x3ct Rock Spanks (w & w/o consent)
Shredder’s muscle shredder
PAX pick out 2 small rocks for the burn: Way too many Half Curls and Overhead Tri’s,
x=y+2 Line to line: Lunge to line, 3 squats, lunge to next line add 2 more squats till complete.
Mary @ COT: 2 rounds of PAX taking turns calling out ab exercises (may have missed a few) 10 or 10X3: LBCs, American Hammers, Heal Taps, Mountain Climbers, Leg raises, H2M, Pickle Pounders, Breast Stroke Supermans, Freddie Mercury, etc
Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)
https://www.travismanion.org/events/911-heroes-run/
Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan, those suffering mental health issues (particularly loneliness and depression)
U-Turn
FNGs:no
Warm Up:ssh
The Workout:6.1 miles
Mary:no
Announcements:no
T-Claps (Recognition):
Prayer:USA
https://f3southwake.slack.com/archives/C8X3D5RRV/p1630149673142300
As it Turns Out…We did Have Phil Collins
The 4th Anniversary of Crazy Ivan, YHC had the pleasure to Q. So many great memories, at least for YHC for Crazy Ivan. After all, it was my first post ever in F3. Great guys like Nemo, Chips, Dauber, Dawgpound, and Dahmer have carried the torch for Holly Springs’ big Friday kettlebell workout. Thank you. YHC had joked in the pre-blast that Phil Collins would make the playlist, since I’d heard that Ivan had strayed away from the traditional metal playlist and got all soft. As it turns out, YHC was serious because I found a new use for Phil…see Mary!
FNG’s: no
Warm Up: Sir Fazios x 12 IC (F/R), Good Mornings x 12 IC, Imperial Walkers x 12 IC.
The Workout: Each man Cusacked his kettlebell to the end of the the long parking lot. We moseyed back to the end. We sprinted to get our kettlebell and did Wonderbra’s to certain points along the parking stretch. We repeated this until back to the official circle.
6 Exercise Tabata…the time is two PAX doing a certain Thang.
Thang 1: Carry our Atlast Ball (75 lb.) friend between 2 cones and do 5 merkins on the ball at one end and then return.
Thang 2: Farmer carry 2 45 lb. dumbbells to a heavy bag and do the DIY bench press x 15.
The rest of us in the circle did 3 round of each of these 6 exercises AMRAP: Halos, 1 Leg Deadlifts, Swings, Midget Love Handles, Midget Cookie Pouches, Snatch.
When finished we rolled over to the bandstand for a 10 count per PAX alternating People’s Chair and BTTW.
Mary: So YHC has tried to pull off some crazy stuff at workouts…but I can’t believe this worked and was well-received. Phil Collins – Take Me Home. We did Mary exercises during the verses including WW2’s, LBC’s, Dying Cockroach, American Hammers, Heel Taps, LSF’s, Freddie Mercury’s. These were done OYO. At the “I don’t mind” part, YHC would call for a plank hold. At the “Take…take me home!” part, YHC would call for a chill cut plank. It worked perfectly!
Announcements: Brute CSAUP, Breach 9-11 Heroes Run.
T-Claps (Recognition): These PAX…playing along with my shenanigans.
Prayer: Pikachu M and new job possibility, the men, women, victims of Afghanistan. Cancun took us out!
Warm and Moist
The tennis courts were nice and warm even after the rain poured before our workout.
Warm Up: Side Straddle Hops, Cotton pickers, Good Morning, L+R overhead stretch, fazio arm circles
The Workout:
Playground:
5 sets, 25% of the Murph:
5 pull ups
10 merkins
15 squats
Jog to rock pule:
5 sets of five exercises: 8-15 reps
curls
triceps presses
lunges
upright rows
shoulder press
ground pounders
In-between sets: crab walk, jog, lunges to end of parking lot
Jog to pavilion:
Dips
One leg Step ups
Dirkins
Mary: Took turns calling mary exercises
Announcements: none
Prayer: Gratitude and Peace
To the Pain! And then some
FNGs: N/a
Warm Up: Kicked it off with a follow the leader and line agility work around the parking lot. Circled up for fozzy arm circles, seal claps, fozzy arm reverse, overhead claps, Michael Phelps, good mornings, and daisy pickers.
The Workout: Mosey to the back of the school to see what equipment I had to work with.
Saw a quote on Twitter yesterday from Muhammad Ali: “I only start counting when it starts hurting because they’re the only ones that count. That’s what makes you a champion.” This inspired To the Pain where the goal is to get 10 reps of each, only counting after it hurts.
1st round – merkins and Australian rows x3
Jog a lap around the track
2nd round – dips and squats x3
Jog a lap around the track
3rd round – irkens, monkey humpers, derkins, star jumps
Called due to time and we made our way back to the front parking lot
Mary aka Combatives: Using pressure points and knockout points to disable your opponents
Announcements: CSAUPs and runs galore coming up
T-Claps (Recognition): Thanks to Shredder for showing up and making 2+ miles EC enjoyable
Prayer: Covid, Families dealing with the loss of a loved one, the US and it’s leadership, and the situation in Afghanistan. I took us out.
Extra miles at KG
FNGs: none
PAX: @Finkle, @Gamecock
Warm Up: We were already warm from EC
The Workout: Ran 3 miles to train for BRR.
Mary: LBC’s, reverse LBC’s
Announcements: none
T-Claps (Recognition): none
Prayer: @Gamecock’s family, Afghanistan situation.
To Be Determined 08/11/21
AO: To Be Determined
Workout Date: 08/11/21
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC
Main Event:
1) Mosey across Stinson for Jacob’s Ladder (burpees) on the path
2) Mosey up stairs for wall set: Balls To The Wall (group 10 counts), People’s Chair (group 10 counts), Australian Mountain Climbers x10 IC
3) Mosey to the tennis courts for Rack Em Stack Em: corner 1: burpees x5, corner 2: merkins x10, corner 3: squats x15, corner 4: American Hammers x20 IC. Proceed through the corners in this order: 0-1, 0-1-2-1-0, 0-1-2-3-2-1-0, 0-1-2-3-4(0)-3-2-1-0.
4) Mosey to the shelter for 10-15-10 bench pyramid: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins
Mary:
Probably Dolly, Homer, Rosalita, Heel Tap Freddie Mercurys
COT:
5 PAX
Announcements and Prayers
Naked Moleskin:
T-claps to HAZMAT for pushing this morning!
This was my ninetieth #F3Q21 #2021Challenge Q (ninety-fourth overall). Next Q is Thursday (tomorrow) at Bradford’s Ordinary in Carpex.
-Pigpen
QIC: Pigpen
PAX: HAZMAT, Florence/FloJoe, Hardy, Fanny Pack, Pigpen
Workout Date: 08/11/21
Another Trip Around
FNGs: None
Warm Up: warm-o-rama
The Workout: Ascending Underdogs on the playground swings to 10 reps. In-between reps we took a lap around the parking lot island doing either plank typewriter, fast feet, crab walk, or straight merkins. Last 10 min was lower body yoga for my weary brr legs.
Mary: LBC, dying cockroach, boxcutters, American hammers
Announcements: none
T-Claps (Recognition): HIM
Prayer: strength and focus to overcome our weaknesses
For Eudora
A newly moved Fuquay-Varina resident was on wheel of fortune. Pat asked, what does Fuquay-Varina mean? “I don’t know” . Oh man, let’s take a tour so we don’t make the same mistake.
FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: A tour to Fuquay Springs Mineral Park with exercises and town history scattered song the way. Exercises: Foxhole, Up downs, Quadhilla, Underdogs, Angle grinders, Y-super man lifts.
Mary: none
Announcements: local races upcoming
T-Claps (Recognition): All you local legends
Prayer: BRR training, family sickness, Afghanistan