Moroccan Skull Crushers

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FNGs: Not today

4 HIMs showed up this morning at GP post CSAUP.  Pikachu of course doubled down posting UTurn before the beat down. 

WarmUp:

20 Fozzie Arm Circles, 10 slow noisy Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 boat canoes

The Workout

Mosey to the wall of pain

3 sets of 20 ct wall sits (Al Gore, Moroccan and Prisoner style). YHC suggested the possibility of a Moroccan BTW but PAX wisely decided we didn’t have the insurance coverage for Moroccan skull crushers. 

2 sets of 30ct Ascending Testicles

Mosey to the Rock Pile (Rotate rocks b/w sets)

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Swap rocks out for something beafier

4 sets Rock Press; 3 sets of 10 Windshield Wipers; 10 Rockies

Mosey to playground

Aik’n Abs

  • 20 LBCs
  • 10 Pickle Pounder
  • 10 WIIs
  • 20 H2Ms (10 standard, 5 single leg)
  • 15 American Hammers
  • 20ct 6 inches
  • 30 ct Chicutt Planks

Aik’n Legs

  • 20 Squats
  • 20 Lunges
  • 10 High Knees
  • 10 Split Jacks
  • 15 MNT Climbers

Aik’n Arms

  • 15 Dips
  • 10 Shoulder Tap Planks
  • 3 sets of 5 hand release Merkin + 3×5 ct Supermans

Pumpkin suggested Pull-ups but YHC shared there are probably plenty of Pull-Ups in the playground trash cans already (Took Pikachu a while to get my stupid joke)

Announcements:  Megan Smiles Charity Event (July 20th & 22nd.  Greenville CSAUP end of July,

Prayer Requests:  187’s friend Tom passed away leaving 8 kids behind. Prayers for healing: 3rd Cousin’s wife’s skin cancer surgery and Pikachu’s wife’s back pain.

YHC took us out.

63

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Warm Up:

Inchworms, side shuffle squats, axe kicks, crescent kicks. Money to the back, and SSH, arm circles, and shoulder rolls.
The Workout:

Decreasing-rep rounds: 15-12-9-6-3:

  • Wall step ups
  • Derkins
  • Box jump
  • dips
  • ~250m run after each round

Mary:

LBCs, side-plank pulse, pikes on the bar or knee-ups

Combatives

Blocking and flowing like water

Announcements:

Emreril’s raffle

T-Claps (Recognition):

Martini, for taking Q the past 2 weeks. Cupid for rockin the ECs.

Prayer:

Norm traveling; youth ministers’ families at H1N1’s and LED’s churches. One lost their 2-month old, one lost a husband.

Go to the hill and make it suck

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FNGs: Angel & Pyle
Warm Up:

Tennis courts, SSH, Imperial Squat Walkers, Fazio+Overhead+Seal Claps

Merkins

Blue Devil’s x10 🙂
The Workout:

Go to the hill, make it suck.

There were irkins, derkins, dips.  We went up, we went down.  Once we went up backwards via crawl bear (this was, in fact, not a great idea.  Props to Yogurt for solo completing that one).  We did WWII, star jumps.

One time, we went across the field via broad jump burpee, came back via bear crawl.

Did a round of Jack Webb’s for fun.

After that, the FNG and rest of the pax were revisiting the wisdom of showing up.

 

So we went to the pavilion and did a Banana Seat throwback…. Bear crawl parade on the picnic benches.  Hands on the ground, feet on the benches, go the length.

Bttw, because I love you Lucky.

 

Quick trip to the playground for 3 rounds of pullups, WWII, merkins.

 

Head to shelter for Emeril’s cool down yoga.
Mary: yoga with Ivan
Announcements:

Need more help with 3rdF this month.  We were asked to man a golf tournament+silent auction.  Still need 3-5 #HIM to step up and fulfill our commitment.  See Slide Rule, Wiggly, or Slack for details.
T-Claps (Recognition):

Pigpen took taker for next week.  Props to Yogurt for making it up that hill!
Prayer:

Warbucks pregnant wife fell and passed out yesterday.  Scary, but seems everyone is ok.  Crab Legs, Shredder.

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

All My Favorites

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It was a warm night at Thunder with what may have been the hottest day of the year. At the 1900 mark Q made everyone squat hold while he gave a disclaimer and made sure all medical paperwork and life insurance were up to speed. There was a reminder to modify as needed and make sure we keep an eye on the 6.

EC: Pikachu, Skidmark. Crosby and John Deere did a pre-workout run but the heat was a little too much and decided to modify.

FNGs: None
Warm Up: 10 burpees OYO. Mosey to 1st corner at soccer field and 5 cc SSH. Mosey to Second corner and do 5 cc SSH & 10 merkins. Mosey to third corner for 5 cc SSH, 10 merkins, 15 cc plank jacks, Mosey to amphitheater and do 5 cc SSH, 10 merkins, 15 cc plank jacks, and 10 cc Imperial walkers and 10 cc hillbillies

The Workout: Box jumps x 10, dips x 10, box jumps x 15, dips x 15, box jumps x 10, dips x 10.

Mosey to playset for 7’s with pullups and merkins

Mosey to area near the flag for burpee bullring. One pax goes in the middle and selects someone to race to 5 burpees. Pax on the outside do side strattlehops. Loser runs to a bench and returns while winner joins the circle. All Pax went two times.

Mosey to the hill on the bottom side of the soccer field. Bear crawl races up the hill. Winner does 3 merkins. All others do 5. Rinse and repeat x 5.

Mary: Hold plank for 5 minutes. During 5 minutes did each arm up 1x, peter parkers, pickle pounders, side crunches. When Q noticed most pax were on their knees we took a quick break.

Back to plank for 5 more minutes. This time is was a straight hold with Q asking pax the F3 mission, core principals, and motto. Sets of 5 merkins at various times. One set of clock merkins with stops at 12, 9, 6, and 3. Ended when most Pax on their knees.

Announcements: Beta AO Wednesday joint Q with Carpex. Will run a couple more times. Convergence tomorrow 0704 at Womble

T-Claps (Recognition): Hot

Prayer: Tom’s family from 187’s neighborhood, Crablegs, Shredder.

Not Much Talk But A Lot Of Sweat!

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FNGs:NONE

EC:Aquaman, Dahmer, Katniss
Warm Up:1 lap around soccer field with a stop at the halfway point for some SSH X 15 and Daisy Pickers X 10. Continue back to tennis courts for some Fazio Arm circles 10 fwrd 10 reverse, into seal claps X10 and overhead claps X10
The Workout:Partner catch me if you can around soccer fields. 1st time around person in back does 15 high knees then catches partner. 2nd time around was 5 merkins and 3rd time around was 3 burpees. We then picked up the 6 and indian run to bottom of ramp at the pit. 7’s was the game! Burpees at bottom and merkins at top starting with 1 burpee and 6 merkins. YHC instructed PAX to run 90%-100% up the ramp and easy down. Once completed we took a mosey around the soccer field together to cool down arriving at the tennis court for mary.
Mary:We began with some shoulder taps IC led by Shamwow while YHC retrieved his phone. Once YHC returned we quickly transitioned into a 20ct of WWII’s then 20 LBC’s IC. Flip over to Pickel Pounders 20ct IC and into plank hold for a 10ct from each person (threw in some right arm and left arm up during the plank hold) ending with YHC. We finished with some downward dog, runners pose and pigeon pose to say thank you to our lower bodies for bringing us through 3+ miles!
Announcements:1776 workout
T-Claps (Recognition):
Prayer:YHC took us out. Travels for everyone, Katniss family member, People suffering with PTSD during this holiday! Loud noise is a big thing to some that have had to deal with the real thing. Be Aware Please!

7 of Diamonds

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FNGs: None

H1N1 with the Q for the beatdown at the Nest.  Two for EC – Cupid and H1N1
Warm Up: Figure eight through the parking lot with feet shuffle on the curbs around each island.  SSH, Windmills, IW, HB, arm stretches
The Workout: 7 of Diamonds was on the menu for today’s beat down.

Rd 1 – 7 burpees at each base with a mosey between the bases.

Rd 2 – 14 merkins at each base with a mosey between the bases.

Rd 3 – 21 LSF at each base with a bear crawl between the bases.

Rd 4 – 28 Squats at each base with a bear crawl between the bases.

Rd 5 – 21 Windshield wipers at each base with lunges between the bases.

Rd 6 – 14 Bobby Hurleys at each base with lunges between the bases.

Rd 7 – 7 Diamond merkins at each base with a mosey between the bases.

With 4 minutes to spare, heading onto Mary.

Mary: 1 minute all out BTTW
Announcements: see slack and Facebook
T-Claps (Recognition):
Prayer: Youth pastor friend of H1N1 3 month son passed away

Ultimate at Mutiny

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Sorry for the late backblast, forgot on Monday and Tuesday was swamped.

EC: Cupid, Fonzie, LED, Pikachu

FNGs: Jeter
Warm Up: 15 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 each Sir Fozie arm circles F+R, Michael Phelps
The Workout: Ultimate Frisbee! For every drop or goal, PAX completed an exercise.
Mary: No time for Mary today.
Announcements: Check Slack and Facebook. 1776 workout. Consider donating to the 3rd F charity of the month, Meg’s Smile. Donations per FNG post in July. Details on Slack.
Prayer: H1N1’s pastor had a 2 month old pass away. PAX travelling. Shredder, Crablegs, all other PAX on IR.

Sprints: Cupid, H1N1, Noah’s Ark, Breach, Black Knight, 8-bit, Sugar, Spenda, Yogurt, Pikachu, Yosemite

I’m pretty sure I am missing someone for sprints…please let me know and I can add them.

Everyday I’m Shuffling

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9 Pax at varying start times got their 5 mile run this morning.

EC: Just Redenbacher

FNGs: None
Warm Up: Everyone grab some red truck. Did some side to side leg swings and did some front to back leg swings. Some gluteus maximus/minimus stretches and we were off with a reminder to get the 6.
The Workout: The little dipper
Mary: She’s never here. I think the smell keeps her away.
Announcements: 4th of July convergence
T-Claps (Recognition):
Prayer: Tom – 187’s neighbor passed away. Crablegs, his traveling. All those traveling and celebrating this week and weekend. Thankful for our freedoms. Remember how small the F3 community really is. Good support from F3 Pittsburgh and the hospitality they showed Crablegs, spending time not only with him but also his family.

Who’s the Q?

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FNGs: none

10 packs with 1 EC

Warm Up: jog to concession stand. 15 SSH, good mornings, 10fwd 10 back arm circles, arm stretches.
The Workout: Several pitches in for today’s Q.

Aiken legs by Breach- 20 step ups, 20 one leg Squats, 20 prisoner squats

Arms by Gump- dips bear crawl, BTW, bear crawl, dips bear crawl, people’s chair, crawlbear, Erkins ,bear crawl, BTW, crawl bear, erkins.

The Gross by LED- 12 reps of 12 exercises. Lbc, WWII, LSF, Merican hammer, boat canoe, wide merkins, reg merkins, diamond merkins, box cutters, heel taps, burpees, …?….

Rocks by Fonzie-2 rounds of  25 reps curls for girls, shoulder press, chest press, skull crushers, rut rows.

To tennis courts and did 3 runs of vacuum cleaners with partner and 5 shoulder tapes at end of each run.

Mary:Yoga Stretches, alphabet soup
Announcements: 1776 workout, shredders mission support, H1N1 pastor support via GoFundMe.
T-Claps (Recognition): All the men that stepped up to make possum trot a beat down today. Breach for wearing breath taker @1776 workout
Prayer:Noah’s arch, Gumps friend in bike accident, h1N1 pastor and family