Hold the Line!!! Stay With Me!!!

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PAX: Kosher, Stickers, Woody

FNGs: Nope

YHC had a plan today consisting of coupons and the soccer field at Disney. Despite Disney’s vast footprint, I had a plan to keep us close to home while getting in some solid work. It worked out perfectly if I do say so myself….

Warm Up:

Good mornings x 10 IC

SSH x20 IC

Imperial Walkers x20 IC

Goofballs x 20 IC

Sir Fazio arm circles forward and reverse each way x 10 IC

Seal claps x10 IC

Overhead claps x10 IC

The Workout:

THANG 1: Surveying the battlefield

Unity run around the loop outside of the soccer fields i.e. our “battlefield”… Mumblechatter was great as YHC and Woody got to know Stickers a little better.

THANG 2: Preparing for battle

We headed over to the low wall at the playground to “prepare for battle”. This consisted of 3 rounds of:

Urkins x 20

Dips x 20

Split squats each leg x 20

Derkins x 20

THANG 3: The battle

PAX headed over and selected a cinderblock coupon of choice, then cusacked over to the battlefield aka the Middle Creek Mustang soccer field. We lined up shoulder to shoulder to form our line along the 18-yard box. There we dropped our coupons/heavy artillery to save for later.

Round 1: PAX sprinted to mid-field, then performed WW2 x 20. PAX continued to sprint to the opposite touch line, then completed Carolina Dry Docks x 15. PAX returned to mid-field, then completed American Hammers x15 IC. PAX then returned back to the 18-yard line to find their coupon. There we completed Round 1 with coupon swings x10.

Round 2: PAX cusacked their coupons to mid-field as we continued to advance our line. We dropped our coupons again there and then continued to the touch line, where we completed air squats x20. PAX ran back to the opposite touch line and completed low slow flutter x15 IC. PAX returned to mid-field and grabbed their coupons, where we completed skullcrushers x10.

Round 3: PAX cusacked their coupons from mid-field to the front line aka the opposite end of the field. There we did overhead presses X10, then cusacked our coupons back to mid-field and noticed that the opposition had come behind us…there was only one thing left to do….

Round 4: The final assault…PAX did murder bunnies with their coupons from mid-field back to the 18-yard line, sparing no bunnies in our wake.

We celebrated our victory and returned our coupons back to the bunker.

Mary:

Popcorn mary consisted of Homer to Marge, Ankle Grabbers, Side Hip Raises, Dying Cockroach, and a little stretching.

Announcements:

Derek Davis Race on 8/27 – sign up to race or volunteer. This is the last time they’ll ever do this one. Show up!

T-Claps (Recognition):

T-Claps to Stickers for posting several times since his FNG post last week at Cletus. Made sure he got an F3 sticker to match his name today!

Prayer:

Continued prayers for Sgt. Matthew Fishman’s family in Wayne County, NC where I’m from. Killed while reporting to a home to serve papers, homeowner opened fire killing him and wounding 2 other officers. He was laid to rest earlier this week with full honors. He leaves behind a wife and young children. Continue to pray for peace and comfort for the family.

Sheepdog 8/5/22

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FNGs:none
Warm Up: standard F3 combination of SSH, SFAC, Seal and overhead claps, IW and HBs, etc.
The Workout: Focus on agility training. Rotating through exercises using the curb for dips, merkins, toe touches, Single leg deadlifts, squats, etc. Between each round we did a four corner agility drill. After that we mosey to the back for rotational sprints of the stairs adding one squad each round.
Mary: dealers choice as we went around the circle.
Prayer: Shredder  took us out

GP isn’t really GP without completely inappropriate mumblechatter

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FNGs: None 

6 HIMs posted to GP for boulders and discs.  Mumblechatter that made Pumpkin Spice blush. Topics included menstration cycles, transitioning, that’s what she said,  consent forms, built to grow not show, etc

Warm Up: 10x3cts of: Good Mornings, Windmills, Sir Fazio Arm Circles (both directions), Daisy Pickers, SSH, Imperial Walkers.

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, and Ground Pounders, and everyone’s favorite – Bus Drivers

2 sets of 10x3ct: Rock Press and Skull Crushers

1 Set of 10x3ct:  Low Slow Flutter, 6 inches, Box Cutters, Plank Rock Spanks, Rockies, Homer to Marge (GP style ie. with rocks),

Mosey to the basketball court

Round 1: PAX throw basketball; 3 stations 3 attempts at each station (2 free throws and one layup) till a basket is made. Miss all three shots at a station to earn a 5 Burpee penalty. PAX not shooting do exercises, changing between shooters.

Exercises: Imperial Walkers, Hillbillies, Prisoner Squats, SSH, Frankensteins,

Round 2: PAX attempt to throw a kickball into the basket to add a level of difficulty.

Exercises: LBCs, Mountain Climbers, Squats, Heismans, Plank Jacks, Lunges

COT: Catch our breath

T-Claps: Cancun wore a ruck throughout most of the workout

Prayer Requests:   Prayers for Gump’s daughter moving out, DOA’s son tummy illness, Forceps – fathering with a more compassionate heart.

Announcements: Derek Davis 5K

Excited for Couponsd

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FNGs: None (but welcome 9-Ball and 006 to South Wake!)
Warm Up: SSH (lead by Breach), Good Mornings, Imperial Walkers, Hillbillies, Sure Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Quick mosey around the parking lot, then over to the cinder block pile. Each PAX got a coupon and we’re filled in on the plan. Walk with coupon. Stop. 10 overhead presses, 10 merkins, 10 block swings and 10 squats. Ready, right?

We included a trip down and back up the Abyss and finished up with one more round in to of one of them hills.
Mary: WWIIs, reverse LBCs, Homer to Marge, American Hammers and pickle pounders. Finished with some yoga.
Announcements: donate blood
T-Claps (Recognition): 006 and 9-Ball for coming out to South Wake
Prayer: Woody’s extended family, Breach’s interview

Standing in a Circle Staring at Each Other

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FNGs: Welcome Rhubarb!
Warm Up: normal warm-o-rama activities
The Workout: Tabata style with 4 pairs of supersets. 20sec on, 10sec rest, for 18 rounds and 4 sets.

SSH and walkouts, mountain climbers and rotating planks, daft punk and merkins, high knees and squats
Mary: no time for Mary
Announcements: races upcoming
T-Claps (Recognition): Rhubarb and Abacus for EC
Prayer: Gamecock for parenting patience

TBD – Top Body Destruction

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PAX:  Moose, Yogurt, Bleeder, Best in Show, Bondo, Corn Cob, and welcome to 9-Ball, visiting from F3 Cape Fear
Warm Up:  SSH, Good morning, some other things probably
The Workout:  Today’s theme was Shoulder/Bi/Tri, repeato.  Pax made their way to the rock pile, made their selection then stepped onto the adjacent parking lot.  Carolina dry docks, bear crawl halfway down the lot, LBCs, crab walk to the far end of the lot, then more CDD.  Mosey back to start for curls for the girls, bear crawl/crab walk.  Mosey to picnic tables for dips.

I think we got 4 rounds of this in – sometimes Wonder Bra or Shoulder Press subbed in for CDD, but curls and dips remained the same.
Mary:  Side hip raises, box cutter, dying cockroach.    COT welcomed some runners, Brexit, Wild Turkey, Bobby Boucher, Hasselhoff and Nemo.
Announcements:  Nope
T-Claps (Recognition):  Everyone present, for pushing through the humidity.
Prayer:  A close friend of mine lost a nephew over the weekend, visiting from TX for a family reunion, swimming at the NC coast.   Rip tide took two boys out, one was rescued.

SOF training 2nd round

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Air Force activates Special Warfare Training Wing at Joint Base San ...

FNGs: none

MAGGOTS: @K I T T Y L I T T R, @Gamecock, @Pumps, @H1N1, @Warbucks, @Finkle
Warm Up: 10 exercises: mosey, butt kickers, high knees, walking cradles, walking toe touch, sir fazio arm circles, bird dogs, dying cockroaches, front plank, side planks both sides.
The Workout: 10 rounds of 1 minute plank holds and 10 army grade push ups.
Mary: LBCs, CBLs, American Hammers, Freddie Mercuries, lower back stretches
Announcements: Derek Davis at end of the month, stay hydrated
T-Claps (Recognition):
Prayer: PAX traveling, Jeff and Hannah White (Mr. and Mrs. K I T T Y L I T T R) adoption process.

SEVEN is your lucky number

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24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!

We all have two brains

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FNGs: None 

4 HIMs posted to GP for boulders and discs.  Mumblechatter was on point as expected.  

Warm Up: 10x3cts of: Good Mornings,  Willy Mays Haze, Sir Fazio Arm Circles (both directions), Daisy Pickers, SSH, Imperial Walkers.

Quick Feet down the parking lot and Bear Crawl back.  Plank walk across the lot and 1 Merkin in between each parking block. 

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, and Ground Pounders,

2 sets of 10x3ct:Rock Press and Skull Crushers

1 Set of 10x3ct:  Low Slow Flutter, Box Cutters, Plank Spanks,  Single Arm Merkins, Rockies, LBCs, Heal Taps, Homer to Marge (GP style ie. with rocks), Mountain Climbers, Carolina Dry Docks

6 rounds of Disc putting: 2 rounds of Bear Crawl, Lunge Walk, and then Split Jack to the basket if you miss holes of disc golf w/ exercises between tosses.

Played one hole of disc golf  – best of two throws.

COT: light stretching: Downward Dog to Pigeon Pose to Calf Stretches

Prayer Requests:   Prayers for Stub’s new job at Lowe’s and for those traveling or dealing with COVID or loved ones with COVID.

Announcements: F3 Picnic today, Derek Davis 5K, HSHM pricing going up soon

Ground Pounder 7/23/22

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FNGs: None

Warm Up:

Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Merkins x 15, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 20

The Workout:.

Mosey to the big rock pile. Pick a medium-big rock of your choice. Mosey to a spot in the shade.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats
On your six:
Chest presses x10, Skull crushers, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six
Wall #1: Balls to the wall, People’s chair with one PAX running around the building. Balls to the wall again. People’s chair with one leg elevated. 4 x 10 counts per PAX.
Wall #2: Step ups x 10 per leg, Irkins x 10, Dips x 10, Dirkins x 10. Repeat.

Mary:

Freddie Mercury’s x10, Plank in chillcut formation. Approx. 3 minutes. Raise one arm x 30 seconds.

Announcements:

July cookout

T-Claps (Recognition):

Prayers