Prison Yard (Stack the Deck) 7/9/24

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Warm Up: Jog around the building and 22 counts of SSH, Windmills, Imperial Walkers, HillBillies and Frankensteins 

The Workout: (Stack the Deck) 

Run around the building: 

25 Merkins, 25 LBC’s 25 Squats 

Run around the building: 

30 Merkins, 30 LBC’s 30 Squats 

Run around the building: 

35 Merkins, 35 LBC’s 35 Squats 

Run around the building: 

30 Merkins, 30 LBC’s 30 Squats 

Run around the building: 

25 Merkins, 25 LBC’s 25 Squats 

Finished with 3 rounds of: 

60 sec Peoples Chair, Balls to the Wall & plank hold 

Final plank of 2 mins to end the workout.

Announcements:

Timberland is going on to a new phase of his life, we want to wish him all the best. 

Prayer:

Timberland and Rico- prayers for both 

Flocking to the Nest

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FNGs: None

Warm Up: Lunges, Side Shuffle, Inch Worms, World’s Greatest

The Workout: Balance Lunges, Calf Raise Squats, Single Leg RDLs, People’s Chair, Chin-ups, Step-Back Lunges, Alternating Side Lunges, Pull-ups, Single Leg People’s Chair, 3-Way Lunge, Sneaky Lunge Walks, Chair Broga, Iso-Toe Lunges, Duck Walks, Calf Raises, Max Rep Pull-ups, Single Leg Bobby Hurley’s

Mary: Stretched out the legs after the beatdown that just occured

Announcements: None

T-Claps (Recognition): None

Prayer: Fumunga’s college friend and his family after losing their father to ALS, Carnival’s daughter Nora as she will be starting a immunotherapy regiment tomorrow, H1N1’s 2.0’s as they will be on a mission trip to Costa Rico

Greenway Trip at Mutiny

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11 PAX in attendance today at Mutiny. We ran the greenway to north lakes parking lot. Everyone made it safely but very sweaty. Welcome Timberland!

Warm up lap with agility and back peddle on hill repeats. Move onto field for exercises
GM
SSH
Windmills
Up downs
Hydraulic squats

Indian run to north lakes parking lot
Stopped for merkins while some picked up the six
7’s w/burpees and Spider-Man merkins
Lt Dan across

Indian run back
Stopped at bridge otw back
Bridge sit hallelujahs x10
Ascending merkins 5x5x5
Rinse and repeat

Mary
WWIIs
Freddy Mercury’s
Box cutters
Reverse LBCs
HAND

Timberland just moved down to go into a rehab program for the next 21 months. Let’s all keep him in our thoughts and prayers. X-ray took us out.

Nice swampy morning men. Thanks for allowing me to lead such a strong group.

BS out!

Dead Last

Dead @$$ Last

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FNGs: Bill, age 81, joined us for COT.  May come next week.

Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.

The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game. 

Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders

Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP. 

Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last. 

Mosey back to the flag. 

Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings. 

Announcements: Patriot Games coming up.  Lots of opportunities to serve, check 3rd F channel.  Volunteers needed for HS 4th celebration. 

Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now. 

Flags for Hero’s at TS

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YHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.

Fumunga took us out in prayer.

Nice sweaty morning running fellas!
BS out

IMG_1026

Smedium Rocks around the Cricle

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Another great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!

U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.

Warm Up:

All Warm Ups  – x 10

  • Good morning
  • Stetched
  • Side Straddle Hop
  • Sir Fazio Arm Circles
  • Hill Billies
  • Imperial Walkers

The Workout:

We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:

  • Curls for the girls (x10)
  • Plank slides with one rock (x20)
  • Butterflies (x10)
  • Backward lunge (x10)
  • Rock Hallelujah’s (x10)

Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.

Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!

Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.

 

Dirty Diamond, PUs, 7’s at the Grave

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5 on time PAX started out and the 6 joined 6 mins later for 6 penalty burpees. Mission statement was missed so I owe penalties for that one.

WU lap around parking lot butt kickers, high knees and slide moves

GM
SSH
Windmills
Mtn climbers
Merkins

Baseball field (3 innings)
Wheelbarrow/bearcrawl to each base x10 Carolina dry docks
BJB to each base with x10 monkey humpers
Inch worm/duck walk each base with x10 star jumps

Pull ups in dugout x20
Wall work – Australian min climber, wall sit hallelujahs, BTTW shoulder taps

Hill 7’s – merkins and squats

Mary
American hammers
Boat canoes
Heels to heaven
Freddy Mercury’s

COT and prayer
Kenny’s Grave still looking for a new site Q

Nice push guys.
BS out!

Triple Nickel on Earp

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18 PAX for a lot of hill repeats on Earp St.

WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins

Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom

Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)

Mary
Sally (aka Green Sally)
Lower stretch

Thanks for the opportunity to lead at DTT.

BS out

Disney

Summit Disney

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FNGs: None

Warm Up: Good Mornings, Imperial Walkers, HillBillies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps.

The Workout: Moseyed down the hill and took a right towards Optimist Farm Rd. Made our way to the River Rock pile and grabbed two rocks just small enough to grasp for exercises. Moseyed back to the greenway path and went about halfway up. This Q just realized the presence of another rock pile, conveniently placed right where we were going to execute our workout. 

Round 1: 
Curls for the Girls – 10x IC
Overhead Press – 10x IC
Ruh Rohs – 10x IC

Sprint to the top of the berm and perform 5 Star Jumps

Round 2:
Curls for the Girls – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Ruh Rohs – 10x IC

Sprint to the top of the berm and perform 10 Star Jumps

Round 3:
Curls for the Girls – 5x from down to 90°, 5x from 90° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90° and perform reps with other arm, rinse repeat

Sprint to the top of the berm and perform 15 star jumps

Round 4: Grab a new rock from recently discovered rock pile for squats, chest press and skull crushers
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 15 star jumps

Round 5: 
Squats – 10x Tempo IC
Chest Press – 10x Tempo IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 10 star jumps

Round 6: 
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 5 star jumps

Return all of our rocks to designated areas and return to greenway path.

Challenge yourself and give it all you got from base of greenway up the hill to the fields. Pick up the 6 as necessary. 

Mosey to the playground after catching our breath and perform 2 rounds of dips and derkins on the wall. 

Make our way to the flag for Mary.

Mary: Homer to Marge, Heel Taps, Freddy Mercuries, Heels to Heaven, Box Cutters, Absolution

Announcements: Picnic on the 9th at Womble. Keep an eye out for July 5th signup – Choppa has the Q.

T-Claps (Recognition): All the ruckers and runner converging on the AO to join in COT. Great effort by the PAX at the bootcamp. 

Prayer: Skittles friend going into surgery; Fedex; Tofu’s family with recent loss; Unspoken

Simply effective

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FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.

The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.

in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.

Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo