Pi Approximation Day 22 July, 2023

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FNGs: None

22/7 is the fraction approximation of Pi 3.14. It’s July 22, 2023. Happy Pi Approximation Day 22 July (22/7). 

Warm Up: Bounce, knee raises. One burpee for failure to know the F3 Mission and Core Principles. Mosey to rock pile and carry rocks to the picnic area. 

The Workout:

7 exercises, 22 reps x 2 rounds . Rotated after each exercise. 

Circuit One x 2 
  1. Curls
  2. Triceps
  3. Rows
  4. Wonder Bra
  5. Squats 
  6. Rock Spank 
  7. Ground Pounder 
Circuit Two x 2 (On your Six) 
  1. Chest Press
  2. Low Slow Flutter
  3. Skull Crushers
  4. H2M 
  5. Rock push through (plank position) 
  6. Leg raise over rock
  7. Monkey Humper (standing) 

Mary: Return rocks 

Announcements: Back packs for Foster Kids. See 3rd F Slack. 

Prayer: Gump’s son’s travel to Florida with mom for 3 weeks. Hazmat new role at work, more travel. Socrates starting back up school next week (teacher). PAX who are struggling w injuries or illness. PAX looking for work / in job transition. Forcep’s move to DC. 

5 Year Anniversary Q – Gamecock gave ’em 9 inches when they really only needed 6

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5 years ago yesterday I came out to Kenny’s Grave for the first time at the behest of my friends Yosef, Slots, and Wrangler.  We ran to the AO where I then got my ass handed to me for 45 minutes.  I came back though the next week.  And every week after that for some time before I decided to venture out to other AOs and explore more of what South Wake had to offer.  It will sound like hyperbole but it’s not; it was life changing.  I’m thankful for every post, ever Q, and every PAX in the last 5 years and I’m looking forward to the next 5 as well.

Being that my first workout was so memorable I looked up the backblast from that beatdown (It’ was Kenny Grave’s 2nd workout post-resurrection) and tried to emulate it as much as I could, modifying only because of my shoulder injury.  We ended up with a lot of sweaty dudes at the end and I think everyone “enjoyed” themselves.

FNGs: None today

Warm Up:

Lap around the track and to the basketball courts

Squatted seal claps x20 IC

High knees x20 IC

Windmill x10 IC

Daisy Picker x15 IC

Imperial Walker x16 IC

Hillbillies x10 IC

The Workout:

We paired up and went to the corner of the court for partner hops.

Partner 1 was on their 6 holding 6 inches while partner 2 did side hops over their legs.  Two round of this.  At one point someone complained that Gamecock was giving 9″ when they really only needed 6″.  Sounds like a personal problem.

After those two rounds we did Superman broad jumps around the court.  5 pax laid down and held superman while the other man did broad jumps over everyone.  Once he was done he got down and the last man started jumping.  We did this for one full lap around the basketball court.

After that we moseyed back to the parking lot and got in two lines.  Three rounds were done where one man from each line made their way up and back across the parking lot while everyone else was doing AMRAP exercises.

Round 1 – Duck walks and AMRAP squats

Round 2 – Lunge walks and AMRAP LBC

Round 3 – Backwards job and AMRAP reverse lunges

Finally over to the pavilion to do one set of 10 box jumps and 10 step ups with each leg.  We had to cut this short due to time.

Mary:

Back to the flag to do

Protractor

Exaggerated LBC x10 IC

Homer to marge x16 IC

Announcements:

Backpack collection for foster kids – See Abe’s posts in 3rd F channel.  We’ve closing in on our 150 goal

Warbucks is gathering donations to take to UNC in celebration of his son Maddox.  He has posted an Amazon wishlist in 3rd F and will also take monetary donations.  Reach out to him for more info.

Prayer:

Phew, there were a lot today so forgive me if I forget something or someone.

Banana Seat who is recovering from illness

H1N1’s daughter who is learning to drive.  Today is day 2 so clear the roads in FV.

Finkle’s wife has a job interview

Finkle’s project manager at work who is under a lot of stress due to contract stuff.

Finkle’s 2.0 traveling from Mexico to Texas

I know I’m missing some so my apologies for that.

 

The last 5 years have been a joy and I truly have enjoyed all of it, mostly because of all of you.  I can’t wait to see what the next 5 bring.

 

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4 for 4 corners

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YHC had plans to use the field but upon arrival the landscaper must be on vacation. So improv we go.

WU lap around track
Good mornings
SSH
Cotton pickers
Mtn climbers
Copperhead merkins
Copperhead squats

Mosey over to do 4 corner stackems at home base.
1st corner 10 burpees
Return home 10 burpees
2nd corner 20 monkey humpers
Return home 20 monkey humpers, 10 burpees
3rd 30 crab cakes
Home 30 crabs, 20 monkeys, 10 burpees
Whole lap to 4th corner, 40 reverse LBCs
Home all the exercises

Mosey to picnic shelter for Mary
American hammers
Freddy Mercury’s
Box cutters
Low slow flutters
Pickle pounders
HAND

Announcements check slack

Prayers: Gherkins family fostering 2Yr old Liam, Rubiks family member Eric with some struggles, H1N1 daughter going to camp and another daughter starts driving, BS church guys recovering from major surgery, all injured PAX.

Nice job men and thanks for letting me lead.

Sheepdog – 7/7/23

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6 Pax for a combination of time under tension (TUT) and fast twitch muscles.  After a quick warmup of follow the leader, side straddle hop, Sir Fazio Arm Circles (F&B), seal clap to overhead clap, Willy Maes Hayes, and Frankenstines, we started the main even.

Using the parking spaces at the middle school we went through several rotations of speed skaters, front toe taps, side-to-side toe taps, and slow single-leg deadlifts, standing on the curb.  We then jogged over to the road guardrail and rotated through 3 rounds of slow TUT dips and then quick merkin pulsing.  AFter that we took a trip around the back side of the school to the basketball court to go say high to Marry.

For Marry, we did a fast-paced rotation of LBCs, low-slow flutter, crab cakes, and breakdancers.

Wrapped up with COT.  Breach took us out.

Goosebumps

Give Yourself Goosebumps!

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FNGs: None

Warm Up: Warm-o-Rama

The Workout: Choose your own adventure! 25 spots were marked in chalk on the parking lot. Each spot has a mystery exercise and the PAX chose which direction and number they would move to next. We continued until you hit a ‘GOOSEBUMPS’ which triggered 10 burpees and an end to that path. Goals was to find the mystery number that had the ‘good ending’. We had time after finding the ending to complete all exercise markers. 

Mary: Ab exercises throughout the workout

Announcements: Clean up

T-Claps (Recognition): H1N1 for hitting all the goosebumps

Prayer: Safety for children as they travel and have events away from home. Kristin (Gamecock’s daycare) health and fathers’ failing health. 

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Roaming Yoga in a Thunder/Lightning Storm

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I wasn’t exactly raring to go today.  Signed up to Q last minute the night before because, who know why.  No plan, but feeling like I needed  a recovery sort of routine after this week, so I had a general idea of a slow mosey around the track with yoga stops along the way.  I know very little yoga so I wasn’t sure how this would go, but it actually went well, accomplishing just what I was looking for and pretty spot on with timing.

Rolling up to Cletus, the dark morning sky was flashing lightning in the distance, didn’t think much of it, but soon it just opened up and poured buckets on us.  It was awesome. 

The Workout:  Slow mosey walk, not run, around the track, stopping at each corner to attempt some yoga poses.  Each stop began with downward dog then progressed into: runner’s pose, crescent pose, warrior, warrior 2(?).   

I learned that Moose is alarmingly, and comically inflexible. 

We completed two laps around the track, then joined Crazy Ivan for COT.

cletus 12july23 photo

Building the Pyramid

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FNGs: None

Warm Up: Grabbed some coupons from the back of Q’s car and carried them to the lot behind Hunt Center. Warmup OYO

The Workout: PAX worked OYO to complete a pyramid, 100 reps per level, building lap after completing each layer. Thats it. 

 

Mary: Popcorn around the horn. @jellybeans, @nemo, @wildturkey and @brexit joined for Mary + COT

Announcements: 3-alarm Q sheet

Prayer: Injured PAX + those we haven’t seen much recently, @brexit had a HR exam with a 49% pass rate ,@wildturkey prayed for self control for @brexit to not make ‘That’s What She Said’ jokes about it being hard during the test…. joke was not his best…

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Leg Day at Disney

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Warm Up:  SSH, Frankenstein, Hillbilly/and or Imperial Walkers, I dunno…Willy Mays Hays, standing quad stretch

The Workout: 

This worked out really well, time-wise.  Beat the legs down with two leg sets, then a recovery mosey around the parking lot w/merkins, repeat-o.  These may have F3 names, but whatever:

  • Bulgarian split squats on the half wall, 24 reps each side
  • Calf raise squats, 25
    • mosey
  • Super skaters, 25 ea
  • People’s Chair, 90 seconds
    • mosey
  • Step back lunge, 15 ea
  • Alternating side lunge, 15 ea
    • mosey
  • Single leg dead lift squats, 20?..I think only 15 ea
  • 3-way calf raises, Toes forward, toes in, toes out (15 fast, 10 slow ea)
    • mosey
  • Jump squats, 12
  • Box jumps at the half wall, 12

Mary:  LBC, Toe Taps…maybe something else.

Prayer:  Gizmo’s M is pregnant with their third child, expected December/January!

We even got 1.99 miles in

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FNGs: None

Warm up: Mosey to The Block garage. High Knees, Butt Kick, Side shuffle. SSH, GM, Arm Circles, Claps, Daisy Pickers.

The Workout:

5 rounds. PAX shared the count.
10 inverted rows
20 LBC (in cadence)
30 Squats
Mosey to Block Amphitheater
10 Derkins
20 Boat/Canoe
30 Step Ups
Mosey to Block Garage

Mosey back to the flag

Mary – a few stretches

Got 1.99 miles in. 

Announcements: 2nd F Friday lunch

T-Claps (Recognition): 

Prayer: Best in Show’s mom and mother-in-law’s health; Hasselhoff’s friend lost his father

7.8.23 Ground Pounder Drip Cream

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FNGs: None

Warm Up: 10x3ct each Good Mornings, Willie Mays Hays, Daisy Pickers, Side Straddle Hops, Sir Fozio Arm Circles (forward and back), 

The Workout: Two rounds of rocks (Curls for the Girls, Overhead Tri, Rut Rows, Wonder Bras, Ground Pounders. 

 Moved over to the restroom hut for 2 sets of 10 count down the line –  Preachers Chair and BTW followed by  Ascending Testicles.  

PAX mosey to Disk Golf #2 and #3.

10×3 ct Squats then each HIM had two throws each. Mosey to furthest disk till complete. Alternated between SSH and Merkins between throws. 

Mary: 5 sets of Abs: 10x3ct LBCs, LSF, Freddie Mercuries, Box Cutters and Angle Taps  

Announcements: HSHM sign up still available 5K option available. 

Prayer: For travel and job search