PAX: @Finkle, @GHERKIN, @Cancun, @Abacus the OG
The Warm-Up: Mosey around the parking lot, Willie Mays Hayes, Daisy Pickers, SSH, Seal Claps and Overheads
The Event: Terrible time of 11’s with rocks. We did various rock exercises and traveled with the rocks. Crab rock walks and bear crawl with rocks really sucked!
Mary: Broga led by @Cancun
COT: can’t remember
PAX: @Finkle, @Woody
The Warm-up: Good mornings, Daisy-pickers, Hillbillies, Imperial Walkers
Main Event: We did 3 stations around the Nest
Mary: Ran out of time.
COT: Praise for @Woody’s wife getting a new teaching position. Prayers for @Finkle’s wife as she is transitioning from her job.
FNGs: none
Warm Up: mosey around the park, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1: Four Corners
1st Corner: Straight Leg Deadlifts, 10 each leg
2nd Corner: Split Squat, 10 each side
3rd Corner: 3-directional Lunge Matrix, 6 count, 10 each side
4th Corner: Tempo Squat, 10
Moseyed various ways in between and completed 3 rounds.
Thing 2: People’s Chair / Calf Raises, 3 rounds
Thing 3: Urkins / Dips, 10 each, 3 rounds
Mary: 1 round of Popcorn Mary, with Outlaws called by Gamecock (that one was new to me). Wrapped things up with some yoga.
Announcements: 2nd F for Run the Quay at Gamecock’s house. Check Slack. F3 South Wake Picnic is June 24th at Harris Lake.
Prayer: Rubiks for possible tinnitus.
FNGs: N/A
Warm Up: I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦
The Workout: The MURPH 💪
1 mile buy in
100 Pull-ups
200 Push-ups
300 Squats
1 mile punch out
Thank everyone who has served our country a little respect goes a long way 🪖
Prayer: unspoken PAX’s
FNGs: None
Warm Up: Slow mosey to Church St with 2 stops and exercises with the Pledge of Allegiance mixed in.
The Workout: Mosey to the bottom of Church St. 7 reps at the bottom, run to the top of the hill 7 reps, 7x. Exercises included: Merkins, Squats, Morning Wood, Shoulder taps, Jump Knee tucks, 180-degree turns, Burpees, LBC, American Hammers, Lunges, Krakken Burpees, Bear Crawl 50 meters. Can’t remember the others.
Mary: Yoga at tennis courts
Announcements: T-Claps (Recognition): Cancun was #6 and told us How/Why and What F3 has done for him.
Prayer: Cancun with patience, followed by a lot of “ditto” from the rest of the PAX. Breach took us out.
Disney had 4 x 40 something yr olds come out for a bat flipping workout.
Warm up around baseball fields with stops
Good mornings
SSHs
Imperial squat walkers
Standard merkins
The Abyss
Bear crawl down
10 monkey humpers IC at bottom
Squat on each step back up (Dumbo counted 77)
Indian run long way back around fields to the half pipe
7’s – star jumps and diamond merkins
Burpee at the bottom on each pass
Mosey to turf field
Attempted to play knockout soccer but only had one ball. (Story of my life since I only have one nut due to cancer)
Mini Dora
50 – ranger merkins
100 – shoulder taps
150 – LBCs
Mary on the declined turf
WWIs x15
American hammers x15 IC
Pretzels x15 each side
Dying cockroaches x15 IC
Announcements on slack
Prayers for Dumbos floors and Emerils chocolate cheerio
Nice job today fellas. Love you guys.
BS Out
Seven PAX for the adventure of a lifetime @BnB @Moose @Wild Turkey @Yogurt and YHC @Davis TeitelbaumF3;3Alarm BnB was late and caught us on the run, and ironically enough, SnowWhite rolled up 20 burpees on the exercise dice 🤦🏼♂️ Oh my
FNGs: Not really the place for all that…
Warm Up: Good Mornings, Imperial Walkers, Windmill, Overhead Claps
The Workout:
Mary: Stretching and a couple of laps around COT because we were real close on the promised 3 mile minimum.
Announcements: Picnic
T-Claps (Recognition): All the PAX showing up and showing out on a Monday. Great work out there men!
Prayer: Best In Show’s MIL battling cancer. PAX training for various races. YHC took us out.
It’s always an honor to lead in the gloom. I’ll try to do better next time!
FNGs: None
Warm Up: lap around the Culture Center/Library; GM, WMH, Arm circles/seal & overhead clap.
The Workout:
Circuit One: 3×17 SSH/Mountain Climbers/LSF
Lap around library
Circuit Two: 3×17 Durkins/Urkins/Dips
Circuit Three: 2x Colt “51s” /Bolt “51s” / Triceps (17 count) w medium size rock
Circuit Four: 2×51 count People’s Chair and BTTW. Modified w Australian Ass Smackers if desired.
Mosey back to the flag
Mary: Round of 10 count in cadence abs: LBC, AH, H2M, Air Bender, Hundreds. Finished w hamstring and runners stretch.
Announcements: Picnic , CSAUP and Memorial Day Murph coming up. Check Slack.
T-Claps (Recognition): My 51st birthday tomorrow , May 23rd.
Prayer: My M is in Israel- safe travel; Plunger’s M having a procedure tomorrow.
FNGs: None
Warm Up: SSH, Frankenstein, Good Mornings, Stretch out legs and arms.
The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME. Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run. Grab one rock each.
Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home. Repeat the sequence but further distance. Other PAX curls, triceps, rows, and John Cusack hold. All PAX had to finish.
Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.
Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts.
Mary: HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors
Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing
T-Claps (Recognition):
Prayer: Unspoken