Big group of 6 PAX doing some high intensity TRX. A visit from Carpex @Frisco. Great work gentlemen!
FNGs: none
Warm Up: Pigpen led the warmup for both groups
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.
3 PAX doing some high intensity TRX. Great work HIM!
FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.
FNGs: none
Dauber’s Birthday celebration with kettlebells and TRX strands.
Warm Up: Led Mutiny and Red October PAX in Good am, seal claps, overhead claps, sir Fazios, SSH and Windmills.
The Workout: Rinse and Repeat (R & R0 (2X) exercises 10-25 reps:
KB Group 1: Swings, Rut rows, Lawn Mowers
KB Group 2: Figure 8, thrusters, Tricep
KB Group 3: Goblet Squats, Upright rows, Plank Taps
TRX drills with Gump calling the exercises: YMCA (Up, out, down); Curls, Wings, Squats, etc. R & R 2X
KB Group 4: From our six: KB over chest, six inches, thrusters, straight arm curl
Mary: Joined Fram for killer AB workout on tennis court. Have you seen his abs? Damn.
Announcements: Help Pikachu move on Saturday; Ultimate frisbee next week; I am sure I am missing something….apologies
THANK YOU so much for your kind Birthday wishes
T-Claps (Recognition): Great job LED with FV road sign – F3 South Wake; Wedding anniversary of POTS and his M, Kari!
Prayer: Forceps’ son (David) in the woods – traveling; Injured PAX; Kari and POTS celebrating 25 yrs of wedding bliss – Congratulations! All men who are married – blessings over you and your loved ones. UNSPOKEN.
Honored to lead you men. Thanks Gump for the TRX exercises! -Dauber
Seven PAX joined up for some TRX. It was great to see Smalls and Noah’s Ark out there!
FNGs: None
Warm Up: LED led the warmup for both Mutiny and Red October
The Workout: Round Robin and switch ups of using TRX and Kettlebells. We definitely worked the body with combo squats and bicep curls along with skaters, High Y, and Wide flies, squats, core, etc.
Prayer: For Norm and is family for safe travels and his new venture in El Paso. He will be missed.
FNGs: yes – see Mutiny (welcome Abacus)
Warm Up: Ran with Sprinkler and his Mutiny PAX around the gym parking lot, SSH, merkins, Hillbillies, Imperial Walkers, Good AMs
The Workout: Gump and YHC wanted to combine TRX straps and Kettlebells. We opted for two sets of each alternating between these tools and trying new exercises along the way. Music was on 80s rock and we jammed to AC/DC, Guns N’ Roses, etc.
Exercises from TRX included:
chest, triceps, jump squats, curls, flies, single arm curl/push-ups, arm extensions, squats, upright rows
Exercises from Kettlebells included:
swings, figure 8, rut-rows, triceps, curls, lawnmowers, midget love handles, upright rows
Mary: Mosey to tennis courts for yoga before Mutiny PAX joined us. Sprinkler called low slow flutter, H2M, stretching
Announcements: Picnic
T-Claps (Recognition): Warbucks – incredible HIM! UNC NCCC collection/donation drive in honor of his son
Prayer: Sprinkler led us out. Unspoken, Dauber’s kid and M traveling to TX, 16bit’s mom with cancer, Injured PAX…
2nd F was at Starbucks; cue the music – BeeGees – Staying Alive played overhead as Gump and I walked in.
Honored to lead – Dauber.
Warm Up: We gathered with Mutiny PAX for a Fram led warmup
The Workout:
For PAX joined for the following
Mary: We gathered with Mutiny PAX
FNGs:
None today
Warm Up:
Warmed up w/Mutiny – SSH, Good Morning, Daisy Pickers, Sir Fazios courtesy of Martini
The Workout:
Shamelessly borrowed from a Skidmark Q at Ivan. For each set of exercises YHC went through a quick progression going over form. Pax then went through the set and ran a loop around the nearest parking lot island, noting what order they finished in. They then competed with their nearest partner with the “winner” adding 1x burpee or 1x turkish getup to try and even the field.
Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings
Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Press (two hands)
20 Squats
We went through each grouping 3 total times
Mary:
Moseyed to the tennis courts for 20x Low Slow Flutter and LBCs
Mutiny pax joined us and we also stole M4Life’s Q from the recent JocoGa CSAUP – we played B-Sides (aka Bring Sally Up) with pax in plank hold going from chill cut to regular and back as told to bring sally up/down.
Announcements:
Breach offering up $10 per pax wearing red on Friday, doubled if >75% participate. Funds go to Travis Manion foundation.
T-Claps (Recognition):
Woody – brand new to F3 and is on a roll!
Prayer:
YHC took us out
14 Pax took to the pavilion at Red October for a Tabata style kettlebells and then some workout.
Sprinker, Felix, Fram, Pots, Dawgpound, Dumbo, Emeril, Farva, Norm, Lipstick, Yoshi, welcome FNG Murdoch and Breach on the Q
Warm Up: Circled up in the traffic circle for some 22 counts reps of SSH, Daisey Pickers, Windmills, Fazio Arm Circles, and Imperial Walkers/Hillbillies
The Workout: 7 Stations of fun: Partner up with one partner using the tools partner 2 is on a dealer’s choice kettlebell exercise, at the 2 mins mark partners switch.
Station 1 Sandbag- Brupess with a snatch
Station 2 Pain Stick- Overhead press in the front and back
Station 3 Barbell- Rut Rohs
Station 4 Weight Plate- Squat and press
Station 5 Tire- Farmers Carry around the circle
Station 6 Kettlebell squat to upright row
Station 7 Kettlebell sandbags- Squats and shoulder shrugs
Mary: Combined effort with Mutiny- Pickle Pounders and Lo-Slo Flutter.
Announcements: JOCO CSAUP this weekend, sign up on Slack, South Wake picnic on June 26th, details in Slack. Bed build on June 12th
T-Claps (Recognition): All pax for the effort during the May challenge.
Prayer: Emerils family friend who is recovering from thyroid cancer, and always for our first responders and military that are out there on the front lines.
YHC included this gif that merged YHCs face onto Sean Connery from the Red October movie. As the title suggests, some PAX thought this was a legit image of Full House. So the logical conclusion is that Full House resembles Sean Connery with a UTI… Am I Right!?!?
EC: Maybelline, Pikachu, 16-bit, Fonzie, Redenbacher, Cancun, Warbucks, Cupid, Lipstick
FNGs: notta
Warm Up: We took the lead from Cupid, the Mutiny Q for the morning.
The Workout: Rows L/R, Step-ups, Tricep Extensions, Swings, Goblet Squats, “Cancuns” L\R (One arm overhead press), “Maybe-Cancuns” L\R (cradle KB in one arm and squat), Quiver Crushers (Situp followed by overhead press and down). Typically done in 10 counts with the occasional 9 or 11 count thrown in. Some mix of these was done as a circuit. Based on chatter I’d change these up to keep it interesting and keep everyone moving.
Mary: Windmills, Boxcutters, Low/Slow Flutters, Homer to Marge, Plank Holds, Squat Holds, Good Mornings
Announcements:
T-Claps (Recognition): All the PAX bringing FNGs and Kotters – awesome to have these guys back and to meet some new folks.
Prayer:
33 Pax showed up for Ultimate under the Ting lights. 2 FNGs and several Kotters.
FNGs:
Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)
MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).
Warm Up:
Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.
The Workout:
Pax counted off by 4 and split into two teams. 1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee. Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps. The scoring team called out the penalty exercise, which both teams partook.
Mary:
A couple more Good Mornings to stretch us out.
Announcements: 2nd F Panera, May Challange, Bed Builds.
T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).
Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!