Stack em up and Break em down

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FNGs:None
Warm Up:SSH x 20, Fazio arm circles x 20, Vegetation Pullers x 20, Imperial Walkers and Hillbillies x20 each
The Workout:Indian run the long section around soccer fields and sprint the short ends. First corner, stop and do 20 Merkins and 20 Pickle Pounders. We added one 50 rep exercise every corner.

2nd corner= 50 LBC’s

3rd= 50 squats

4th= 50 SSH

5th= 50 count chill cut plank

We then took away one exercise at each corner starting with the 20 merkins until we finished with a jail break to meet Mary.

Mary: She was too fast and never caught her.
Announcements:911 stair climb
T-Claps (Recognition):
Prayer:YHC took us out

Batting Practice in the Dark?

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As part of my Q Sheet Challenge, I took the reins from Modify and he allowed me to lead. I was introduced to the batting cages by Wrangler a few years back and wanted to bring it to 2019 (I found out later that he had done it a few times since then…shrug) Hopefully, the PAX had fun.

FNGs: none
Warm Up: A few Trunk Twists and Good Mornings to get warmed up for the Big Stick
The Workout: With a bat and a ball, we smashed it from 2 feet to 2oo ft. If the ball didn’t leave the infield we were penalized with 5 Burpees. Once we were warmed up, most went into the grass resulting in Swing Kicks, Merkins, Diamond Merks, Bobby Hurleys, Star Jumps, WWII, Freddie Mercuries and a gamut of others.
Mary: Some Yoga stretches.
Announcements: 911 Stair Climb, Labor Day Convergence
Prayer: Injuries, Finkle’s neighbor injury

Pump Up the Volume

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FNGs:

N/A

Warm Up:

To the song Get Low by Dillon Francis…

While song starts SSH X 10. As the song says get low gradually go into squat as low as you can go. Hold squat during … low… low… low…low. Some struggling here,  but effort made. This may have caused some turtle heads, especially SlideRule. Back into SSH X 10,  Morracon night clubs X 20, Plank jacks X 20. Repeat – As song says get low gradually go into squat as low as you can go Hold squat during …. Low… low ….. Low … low. SSH X 10, Morracon night clubs X 20, plank Jacks X 20.

The Workout:

Circle of Burpee Pain.  Playlist was a preview of upcoming evolution of men and continued until everyone finished. (All  along the Watchtower, Immigrant Song, Eye of the Tiger, Livin’ on a Prayer, Smells Like Teen Spirit, Everlong, Mo Money Mo Problems. )

55 – burpees in total with exercises in between.

10 burpees OYO, Plank Hold X 55 IC

9 burbees OYO, Freddie Mercury X 45 IC

8 burbees OYO, Plank Jacks X 40 IC

7 burbees OYO, Flutter kicks X 35

6 burbees OYO, Alternating Shoulder taps X 30

5 burbees OYO, Merkins X 25

4 burbees OYO, Diamond merkins X 20

3 burbees OYO, Slow low merkin X 15

2 burbees OYO, Spider merkins X 10

1 burbee OYO, Ranger Merkin X 5

With everyone winded the PAX transitioned into Evolution of man suicide run.

First up – Spiderman crawl – to first bush along the long parking lot beside the school. Sprint back and plank hold.

Next up – Bear crawl to second bush. Sprint back and plank hold.

Third round -Duck walk to third bush. Sprint back and plank hold.

Final round – Run to the last tree bush.  Sprint back and plank hold.

Evolution of man and song concluded and the PAX formed an Indian Run with most with most winded at this point. The PAX made their way back to the cars for Mary.  Along the way back a sighting of the bearded mystery man appeared. He very much looked like Bernie.

Mary:

Partner up and while listening to Roxanne by the Police the PAX did SSH’s for the entire song and with each “Roxanne” a  partner Merkin Clab was executed.

One round of guantanamo’s followed by plank hold with each pax jumping over each PAX in the circle.  To conclude a quick round of AH’s X 20, Boat Canoe’s X 20, and have a good day.

Everyone gave it what they had with minimal complaining.  The Q had a request for limited running, but a little over a mile was clocked.
Announcements:

See Slack
Prayer:

Noah’s ark and Crablegs.

2 Q’s in one week…

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When I started F3 a little over a year ago, I hardly thought I would make 2 workouts in the same week, much less Q 2 workouts in the same week. After postponing last weeks Q due to IR, I rolled into Disney Early to do some scouting and place some cheat sheets for the stations I was going to do.

FNGs:  1 – Welcome Short Cut

Warm Up: Short Run down to the start of the parking lot and circled up near the flag, 15 SSH, 15 Imperial Walkers, 10 Merkins, 10 Fazio Arm Circles, Forward and Backward, 10 Good Morning  (The South Wake Way 🙂 )

The Workout:

             Thang 1: Modified 4 Corners, 1. Merkins 2. LBC 3. Carolina Drydocks 4. Dying Cockroaches. We start with 5 burpees you stack the exercised till you get to three, then do three exercises at each station (dropping the one from the furthest stations)  until you hit 5 and the count down to 1.  Finish with 5 Burpees, harder to explain that do.

Had a little time left mosey’d to the playground.

             Thang 2:  Short Dora 50 Lunges, 100 Step-Ups, 150 squats.

Noticed time was getting close so we did not finish the squats
Mary: 10 Freddy Mercuries, 10 Homer to Marge, Have a nice day

COT:
Count-a-rama:  6
Name-a-rama: 5 Meh 1 FNG
Announcements: Convergence at Sugg Farm on Monday, all other AO’s Close. 9/11 stair climb, 9/11 Day of service at Healing Transitions, see Breach and slack for details.
T-Claps (Recognition): Short Cut, Bobby Dall’s son for getting after it.
Prayer: All kids starting school this week.

NMS: As always it is a pleasure to lead and be among the men of F3.

Return of B.R.O.K.E.D.

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EC: 187, Axe, Dawgpound, Dumbo, Pablo

ECECEC: Pikachu

FNGs: None.

Warm Up: 10 x SSH, 10 x Good Mornings. Explained the route and off we go.

The Workout:  Some running AOs refer to themselves as “BRR Friendly”….. R4TJ likes to refer to their flavor of BRR training route as the BLUE RIDGE OUTRAGEOUS KLIMB ELEVATION DEMO. We here at R4TJ like to say that your legs will feel B.R.O.K.E.D. when you’re done – Satisfaction Guaranteed! So…We got B.R.O.K.E.D.!!!

Mary: Not present.

Announcements: Labor Day Convergence AO…Lipstick has the Q. Check Slack and FB for more information

T-Claps (Recognition):  Great work out there this morning everyone….Crossway is no joke and everyone was getting after it. Pikachu for getting in 20 miles this morning!

Prayer: Noah’s Ark and his family, Crablegs and his ALS summer tour, injured PAX, unspoken

It was an honor to lead!

BB a day late but a year better

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FNGs: none

Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings

The Workout: Dora’s ugly step-sister Mora(?)

Pax broke into groups of 3.

Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.

While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.

Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts

After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun

1st set – bear crawl 1/2, jog 1/2  across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises

2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher

Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!

Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs

17 AT THE NUT FOR A VQ

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EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

13 at Purple Cobra for a long minute of exercises

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FNGs: none

Warm Up: Moseyed over to behind the new Town Hall Burger and Beer for some Windmills, Good Mornings, Overhead claps, Fozio arm circles, Imperial Walkers, Hillbillies and some calf and hamstring stretches.

The Workout: 1 minute AMRAP of numerous exercises followed by run from bottom of Lassiter road to cross street Matthew Drive.  Exercises included Merkins, Squats, Six inch hold, Shoulder taps, Squat Jacks, Chill Cut, Lunges, Side plank to push up, Plank elbow to knees, Speed skaters, In and Outs and Plank See Saw.  1 minute seemed much longer for some of those exercises.

Mary: Time was running short so only 2 exercise for cadence count to 25 Low slow flutter and Superman.

Announcements: 9-11 stair climb. I will have a clown car in the ready leaving Purple Cobra location. I have about space for 5 if you want in. Time TBD.  I will be heading back to Holly Springs after.

T-Claps (Recognition): EC: Warbucks, 187, Dumbo, Deadbolt, Mookie. Good work men and hope you got a good workout in.

Prayer: Unspoken prayers and Deabolt’s friend Jane as she undergoes surgery today

Week 0 IPC

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H1N1 and Messi with father/ son EC

FNGs:none
Warm Up:20ssh, fazio arm circles, good mornings and demonstration of  3 exercises that make up the IP challenge for this week.  Sign up as the challenge will soon be at an AO near you.

The Workout:6 rounds of the following

24 squats, 24 merkins, 48 walking lunges and 400m run

Led 30:40:10

H1N132:16

Fedex 33:07

Fonzie 35:21

Sprinkler36:55

Mary:no where to be found
Announcements:Slack and Facebook

Prayer:unspoken, Noah’s ark and his wife, BRR runners health, crab legs

F3 is a superpower.

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So after a short sting, err stint on the IR due to a spider bite, no better way to come back to working out than to Q your first work out back. Downtown Train has been a little light in attendance so it was good to see Pax coming in from clown cars and running in from different directions.

FNGs: None

With No FNG’s we took a quick Mosey to the lower level of the parking deck for warm-ups.
Warm Up: 15 SSH, 16 Imperial Walkers, 10 Sir Fazio forward and Backward.

Warm-up complete time to start the warm-up.

The Workout:

Thang 1: A little venomous flavored Dora 123 in honor of my recent spider bite, but unfortunate lack of superpowers.                                                                                                                                                100 Peter Parkers, 200 LBC’s 300 Copperhead Squats

With that completed, we moseyed to the upper level of the parking deck

Thang 2:  Modified 11’s. with  HillBillys and Monkey Humbers with 5 merkins every time you cross the middle of the parking deck.

Still had some extra time so we did

Thang 3:  7’s  with Freddy Mercury’s and Imperial Walkers

Mary:  Pax Did Circle of Mary
Announcements:  9/11 Stair Climb, Labor Day Convergence at Sugg Farm Next Monday, Gump’s Pax Challange to Q 1 workout a Month till the end of the year
Prayer: Noah’s Ark M, all the 2.0’s starting school today

COT:
Count-a-rama:  12
Name-a-rama: 11 Meh 1 Respsect

NMS:  As always my days are always better when they start with F3. Men, if you have not Q, ‘d a workout take that challenge, I am sure if you ask someone would Co-Q your first workout and/or help you plan it.