New Amenities

/in /QIC:
PAX: , , , , , , , , , , ,

YHC took the helm at Sheepdog this morning with a carefully planned beatdown to target all areas and encourage PAX to push eachother. New amenities, the track and the bleachers, were used, and no PAX were left behind. In addition, a few stayed for an extra few minutes to finish the prescribed routine. All good things F3 this morning!

FNG’s: None
Warm Up: A quick mosey to the basketball court (also new) for Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, and Frankenstein’s (all x10 IC).
The Workout: PAX paired up to push eachother and pairs were instructed to wait until each PAX in their group moved on to the next phase of exercises. Again…nobody left behind! 10 Rounds total of exercises. Each round began with 5 burpees and ended in alternating fashion with either a 400m run or a 5x up/down the bleachers.

The rounds were as follows:

10 Absolutions

20 Wheelbarrow Derkins

30 Star Jumps

40 Hand-Release Merkins

50 WW2

60 Monkey Humpers

70 Dips

80 Dying Cockroach

90 Squats

100 SSH
Mary: Built in other than the mosey back to COT.
Announcements: F3 family picnic, Saturday, July 30 at Harris Lake, sign up out there, Cupid organizing.
T-Claps (Recognition): Cyclops and Fireball for breaking back out in the gloom.
Prayer: Lipstick and family, Venkman and achilles surgery, Shredder/Cyclops son’s are backpacking in Europe, YHC and skin cancer procedure.

Viscous Cycle 6/15/2022

/in /QIC:
PAX: , , ,

FNGs:None
The Workout:Ride through Holly Springs and to 12 Oaks and back. About 10.5 miles
Announcements:
T-Claps (Recognition): Thanks for joining us Cupid
Prayer:

Getting ready for Bobby’s 10yr Anniversary!

/in , /QIC:
PAX: , , , , , , , ,

FNGs: Floppy Disk
Warm Up: Side Straddle Hops, Good Mornings, Imperial Walkers, Hill Billies, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, 5 Burpees OYO
The Workout: YHC’s infatuation with a simple-but-effective routine of upper/lower/core/repeat continues. (PAX: “Didn’t we do this on Tuesday?” YHC: “Maybe. Try to keep up!”)
PAX took a trip down the Jeff Wells Trail and made stops at ever other light pole for an exercise. Merkins, Squats, Lunges, WWIIs, Mountain Climbers and Shoulder Taps were all performed in some variation. Either 10 or 20 counts (some of those lunges take too long for a 20 count). We picked up the six along the way. The trail proved just the right length to get us back in time for Mary.
Mary: LBCs, American Hammers, Homer-to-Marge and Pickle Pounders. Finished up with some yoga.
Announcements: F3 South Wake Family Picnic at Harris Lake (July 30th), July 5th Holly Springs fireworks needs volunteers
T-Claps (Recognition): Floppy Disk for coming out to his first workout (and Warbucks for bringing him out).
Prayer: Woody’s family, 16-bit’s wife’s grandmother, Floppy Disk’s father.

Ain’t no humidity holding us back!

/in /QIC:
PAX: , , ,

Four studs came out to Tiger on a humid June morning to put in some work! This is where PRs are made.

FNGs:

Nope!
Warm Up:

Lap around the track, leg swings, A and B skips
The Workout:

See attached. Pace chart can be found here. Decided to go time based today and stick firmly to the idea of recovery time = 1/2 work time
Mary:

Fellowship lap for cool down
Announcements:

July 4th event with the town

Picnic end of July
T-Claps (Recognition):

Great to see Dahmer and Aquaman with us at the track! Some solid 2nd F at Panera afterwards with some gym meatheads too.
Prayer:

Stubs and his family. Fanny Pack for upcoming surgery and recovery.

Disney 6/16

/in /QIC:
PAX: , , ,

4 Pax took on the terrain that is Disney  (LED, Best in Show, Abacus and Breach on the Q) 

Warm Up: Mosey around the soccer field and then circle up for 22 count exercises of Imperial Walkers, Good Mornings, and SSH.

The Workout: Mosey over to the abyss for some crawl bear to the bottom and then bear crawl back up, performing 11 merkins and the bottom and 11 Pickle pounders at the top, rinse and repeat for another round to equal (22) of each exercise. Mosey back to the soccer fields for some Crab Walk Soccer. The team that gets scored on had to do 10 Homers to marges, then with one leg up then the other, so it pays to be a winner. Turns out that a kickball is not the best choice for this type of event, but we made it work. We needed to take a lap around the field in the middle to give our shoulders a break.

We wrapped with 22 merkins with a ball pass around the square.

Mary: Circled up for 22 counts of Heel taps, dying cockroaches, and hello dollys

Announcements: F3 picnic on July 30th at Harris Lake

Closed in Prayer

Hot As Hades Thunder in the Jungle

/in , /QIC:
PAX: , , , , , , , , , ,

3 for EC (Breach, Pikachu &Gilette)  and (11) Pax for the ME and made it out for a thick as peanut butter and hot as hell Thunder workout by Breach

John Deere, Double D, Pikachu, Gilette, Gump, Kubota, Cupid, Dusty, Wild Turkey, Dauber,

FNGs:
Warm-Up: A quick mosey down to the pit, 22 counts of SSH, Imperial Walkers/Hillibilies, Windmills and Frankensteins

The Workout: Big Boy Toys were in play for the following Station assignments performed in a Tabata style rotation (1:30 of work, 15 sec to rotate, 2 rounds)

Tire

Round 1         Flips

Round 2         Deadlifts

Sandbag

Round 1         Sandbag Burpees

Round 2         Rut Rohs

Dip Station

Round 1         Dips

Round 2         Derkins

Keg

Round 1         Overhead Press

Round 2         Curls

Med Ball       

Round 1         American Hammers

Round 2         Dying Cockroaches

Hurdle  

Round 1         Back to Front Jumps

Round 2         Side Hops

Weighted Jump Rope

Round 1         Regular jumps

Round 2         Jogging Jumps

Kettle Bell

Round 1         Swings

Round 2        Single Arm Snatch

Barbell

Round 1        RDL

Round 2        Full Power Clean

Mary:  A little Cumbawamba action (We all get knocked down, but we get up again) Turkish get-ups on the chorus, and Shadow Boxing with foot movement in between.

Announcements: F3 Picinc July 30th, Volunteer event for the Town on July 5th

Closed in Prayer:

R4TJ, Cat in the Hat Version

/in /QIC:
PAX: , , , , , , , , , , , ,

A baker’s dozen showed up for a Cat in the Hat tour around Arbor Creek

2 for EC (Fram and Breach)  ME- Fram, Roaming Knome, LipStick, 187, Dumbo, McNugget, AXE, Bobby Dall, Bobby Boucher, Cancun, Abe, Woody and Breach on the Q

Warm Up: 22 counts of Frankensteins and Lunges to get the legs ready to go

The Workout: We took a tour de Arbor Creek in a very suspect-looking Cat in the Hat pattern, my GPS must have gotten off as I had to course correct a few times, but we made it back to ting as a group in just over 45 mins and we all did just about 5 miles.

Announcements: Take a look at the post that Dumbo put out on Slack, we are here to help and accerlerate each other, we may not always agree with each other, but respect needs to stand. We should encourage those around us, not put them down.

Closed in Prayer:

PT Throwback

/in /QIC:
PAX: , , , , , , , ,

For the third day in a row, YHC was at the helm. EC was skipped due to some fatigue. Rolled up with 4 mins to spare for some mumble chatter. Nine pax were ready to do some work. I wanted to relive some old school workouts at PT so that’s what we did. Everyone survived but not without some moaning and groaning. Heck I think I ever moaned some from my stupid ideas.

Warm up
Follow the leader into the tennis courts for some agility on the lines then circle up.
Smurf jacks x20
1 burpee
Windmills x10
2 burpees
Slaloms x15
3 burpees
Michael Phelps x10
4 burpees

Partner up similar size
Using the four tennis courts across:
Wheelbarrows across 2 courts with 10 dirkins at the end of each court
Switch partners
Partner carry with 5 squats middle and end
Switch and go back
Wheelbarrow across all 4 courts
Switch and go back
Broad jump burpee across all 4

Indian run down to bottom of road then back up to concession stand hill
11’s monkey humpers & diamond merkins
back peddle to top, reg down
Indian run back to courts

Suicides at end of each court

Mary
Dying cockroach
Pretzels
Boat canoes
Heels to heaven

We ended with a circle of trust and FedEx took us out.
If you see a problem within F3, confront the situation and try to help. Don’t be a bystander. We can all be better together.

BS out!

How to get schweaty in under a mile.

/in , /QIC:
PAX: , , , , , , , , ,

FNGs: none
Warm Up: Side Straddle Hop, Good Mornings, Imperial Walkers, Hill Billies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: We moseyed over to the ball field. Starting at home plate, we performed an exercise at each corner of the field. Squats, Merkins, WWIIs and Mountain Climbers. All 20 count. Five rounds for a total of 100 each. It was such a humid morning that PAX were encouraged to hydrate along the way.
Next we lined up on the brick wall for People’s Chair. 10 count down the line, with 10 PAX, equaling a 100 count. Recovered and lined back up Balls-to-the-Wall. A quick 10 count down the line once more. Moseyed back for Mary.
Mary: LBCs, American Hammers and Homer-to-Marge. Ended with some yoga.
Announcements: Stay hydrated!!!
T-Claps (Recognition): Olaf from F3 Houston for joining us while down range.
Prayer: Stubs!

Dos Millas Dora

/in , /QIC:
PAX: ,

YHC and Gamecock met for some EC while singing Take My Breath Away…or at least it felt like that. It was steamy and nobody else showed so 0530 off we went.

Warm up legs
Good morning
Frankensteins
Copperhead merkin
Copperhead squat

Dos millas Dora
Run the yellow route stopping every 0.25 miles
80 Side-to-Side Merkins
160 Bobby Hurleys
240 LBC’s
8 stops – 10, 20, 30 reps @ each stop
We were both pretty smoked after this. We got back to the invisible flag, drank some water and did some broga for the last 5 mins.

Great work today Gamecock.
BS Out!