Kettlebells around the Oval

/in /QIC:
PAX: ,

FNGs: none
Warm Up:  joined 16 bit for a warmup run and warmup exercises with 16/24 reps.  SSH, Windmills, burpees, squat seal claps, Daisy pickers to name a few.
The Workout:  Gump and YHC grabbed our kettlebells (including a brand new 25 LB) and headed over to the track.  While enduring one lap, we each took turns calling out a kettlebell exercise and then John Cusacked a few yards to perform the next exercise.  Reps varied between 10-15.  The following k-bell exercises were executed in the 80 degree dripping sweat, hot, friggin humid weather:  goblet squats, swings, o/h press, lawn mower pulls, figure 8, halos, thrusters, from the bench – more lawn mowers, Tricep extensions, curls for the girls, lunges.  Got on our six for chest presses, nipplers, lo-slo flutter, o/h press (seated)…ran out of time as we saw Mutiny PAX head for the wall of the snack house.  People’s chair (WWIIs also).
Mary:  16 bit finished strong with burpees, American hammers, low slo flutter, LBCs
Announcements:  mulch days at Bass Lake.  New AO – first ever Bike (mountain).  We have had a nice turnout before Thunder on Wednesdays over the last couple of months.  Going legit after talking to Pikachu.  Site Q will be a mixture of LipSync, Gump and Dauber.  Stay-tuned for more details.  Meet at tennis courts at 5:45 PM.
T-Claps (Recognition):  PAX who rucked to Mama’s house with 300 pounds of food yesterday.
Prayer:  all those impacted by COVID; LED’s uncle; UNSPOKEN.  16 Bit took us out.

 

Gump – thank you brother for raising each other up on the oval.  Some workouts are better than others.  We pushed through it and we are better because of it.

Happy 4th F3 Anniversary LipSync

/in /QIC:
PAX: , , ,

FNGs:  Welcome Ryan Burnette (George’s son) – Pong – He started off in Mutiny and then hung out with the Red October PAX in the shelter area.  Hope you feel better Pong.  Please come back.

Warm Up:  Fonzie Executed SSH, Frankensteins, Sir Fazio, HB, IW, merkins for both PAX from Mutiny and Red October.

The Workout:  PAX executed multiple exercises using dumbbells, kettlebells and TRX straps.  Gump loved the straps!  Lots of reps with weights ranging from 16-25 lbs.  Exercises included:  Tricep curls, bicep curls, GP, Leg ups on wall, farmer’s carry, etc.

Added exercises from our six including nipplers, chest presses, straight arm extensions, skull crushers, 6 inches.

 

I recorded a video (will try to add to this post)  inspired by Peeping Tom.  File (video) too big to add.

 

Mary:  Joined Mutiny HIM for some boat canoes, burpees, and pickle pounders.

Announcements:  mulch this weekend.  RUUN.

T-Claps (Recognition):  Norm ran a bunch of EC last week (5X?) and had a killer last mile today (sub 730 Pace).  Huge shout out for LipSync celebrating FOUR years of F3!  We are all better because of you!

Prayer:  Praise for successful medical test/lab results for PAX family members; unspoken.

That’s a Big Weinke

/in /QIC:
PAX: , , ,

FNGs:  None

Warm Up:  The rain held off.  Red October PAX joined the PAX from Mutiny.  Dauber led the warmup with good mornings, Daisy pickers, overhead claps, seal claps and sir Fazio arm circles (f/b), 25 SSH.

The Workout:  I brought a poster listing a bunch of kettlebell exercises.  After turning 50 I need reading glasses and opted for a huge weinke.  See picture.  After each 25 rep exercise, we caught our breath doing core exercises that included planks, LBCs, WW IIs, leg lifts, 6 inches, catalinas, erkins…At one point we moseyed to the wall for a 10c X 4 BTTW and people’s chair. R&R but doubled the time.  Fun.

Mary:  joined FedEx with some static stretches, pickle pounders, planks,  merkins, hammers, H2M, etc.

Announcements:  Bass Lake mulch sign up.  See Slack.  FV PAX check FB.

T-Claps (Recognition):  welcome back kotter (Modify)!

Prayer:  FedEx took us out.  Lots of unspoken.  Prayers for Noah’s Ark’s M, recent graduates, first responders, gov’t leaders; PAX who are grieving with loss of a family member; injured PAX; everyone trying to improve their relationships with others.

Isolation Blues for Red October

/in /QIC:
PAX: , ,

FNGs: None
Warm Up: Side Straddle Hops,Imperial March, Hillbillies, Toy Soldier Fozie arm circles, Daisy Pickers, Quad Stretch, Hamstring Stretch
The Workout: Round 1 > All exercises two handed with Kettle Bell/Weight (focus on isometric exercises): Wall sit hold with press up/out/under leg hold 10 rep count. 2 build up sprints. Wall sit hold while pass weight chest high, head high and under legs.  2 build up sprints.

Round 2 > L-Shape seated 10 rep one arm press. Free hand outstretched. Isometric hold one arm press while free hand press 20 sec count. Pillar press neck high engage all muscle groups. 4 rounds of 15 sec hold / 5 sec rest. Shoulders on wall/make body into table. Single arm chest press 10 reps/ free hand straight out.  Repeat other arm. Iso hold single arm press free arm vertical raise 20 sec count. Pillar press waist high engage 4 rounds of 15 sec hold / 5 sec rest

Mary: Dauber led yoga stretch sequence.
Announcements:
T-Claps (Recognition):
Prayer:

Moving Weight at Red October

/in /QIC:
PAX: , , ,

FNGs: Not technically, but LipSync and Boy George made a guest appearances at Red October – definitely a first for LipSync.  Both heard it was going to be a Limited/non-running AO.

Warm Up:  FedEx led us with a bunch of great exercises including SSH, merkins, seal/overhead claps, Fazio arm circles…
The Workout:  Stayed under the shelter and did some rinse and repeats, latters, just kept moving with some great mumble chatter.

Step-ups, swings, squats, elevated lawn mowers from plank position; power thrusters

From our six, chest presses (20, 15, 10) followed by nipplers  in cadence

Tricep curls, curls for the girls, upward rows, midget love handles while we moved around the track; stopped half way for some sand bag farmer carry

Lots of arm work today – PAX happy – great effort by all!

 

Mary:  Joined Mary led by FedEx already in progress; YHC finished up with a ton of leg, hip stretching; yoga, hello dollies, Catalinas, Freddie Mercury, box cutters

Announcements:  See Slack/FB; Road side pickup led by LED

T-Claps (Recognition):  PAX who braved the sprinkles, took the red pill and came out today.

Prayer:  PAX with illness, job changes, financial struggles, family members with illness; leaders making good decisions, our finances…YHC took us out.

‘’An honor to lead.”  -Dauber

Running at Red October

/in /QIC:
PAX: , ,

FNGs: None

EC:  Fonzie, LED, Norm

Warm Up:  Three PAX for Red October joined forces with 6 PAX for Mutiny and did a quick jog around the loop; circled up for some good am, static arm stretches, Hillbillies, Imperial Walkers, Seal Claps Overhead Claps, Sir Fazio Arm Circles (F/B) and SSH.  Mumble chatter was decent.

The Workout:  See Poster/pic.  Completed three kettlebell exercises from the poster I had made the night before.  After three exercises, PAX ran together around the loop.  Rinse and repeat.  All exercises completed minus lunges and additional kettlebell exercises from our six added at the end.  These included, chest presses, Tricep straight arm curl, skull crushers and 6 inch leg elevation with kb over chest.  Ended up running 1.75 miles.  Great job Gump for hanging in there and shout out to Doc for his first Red October beat down.

Mary:  Joined the Mutiny PAX and FedEx led us with pickle pounders, plank hold, monkey jumpers, boat canoe, and burpees.

Announcements:  F3 10 year anniversary – Jan 2021 Wilmington; Ultimate frisbee coming back to first Monday’s at Mutiny.

T-Claps (Recognition):  Our delivery drivers and first responders.

Prayer:  FedEx took us out.  Dauber’s Godfather, Rudy, who lost his battle with brain cancer, Wrangler’s kid recovering from an illness.  Reach out for help – it’s OK.  Find someone in need – make it right.

 


Heck of a job social distancing; even our vehicles were separated!

Back in the gloom never felt so good!

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

FNGs:none
Warm Up: Popo rolled up and watched our cars while there was EC by Fedex, Fonzie, LED, And Norm. Combined Mutiny and Red October as we were at 7 pax. Jogged around the track with stops for SSH, frankensteins, fazio arm circles, and hillbillies. Moseyed to circle and did, IW, and merkins I believe.

The Workout: For my birthday we did a Tabata style workout for 39secs with 10 sec rest. As follows

2x – squat hold/squat jumps

2x -sumo squat holds/ sumo squat pick ups

2x – single leg squats/ lt dans

Passed the mic to Fedex for

2x – of 15 rep Erkins,derkins, and dips on the wall

3x – lunge, lunge, burpee, broad jump from one end of lot to the other and moseyed back to starting line.

Mary: American Hammers, homer to marge, Superman’s, and plank hold.
Announcements:
T-Claps (Recognition):
Prayer:For all the first responders and medical personnel on front lines of virus fight.

5 PAX Social Distancing at Red October

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

EC:  Norm, LED, Martini.

Came in early for me (5:21) and saw three lighted vests trying to cross the road.  I was covering Q from 16-bit at RO.  Wasn’t sure what the numbers were going to be.  None of the PAX in my neighborhood are active in F3 anymore.  I recognized a white Maxima in downtown Fuquay and smiled as I realized Gump was coming out.  I had an extra kettlebell and hoped he would join me.  PAX quickly starting filing in.  And Norm called 5:30 and we were off.

FNGs:  None

COVID-19.  PAX keeping their distance, refraining from fists bumps and high fives.  New reality.  Mixed emotions.

Warm Up:  Norm (Mutiny Q) led a warm-up run around the gym.  Circled up for good am, hillbillies, imperial walkers, windmills, Fazio arm circles and SSH.

The Workout:  PAX met up with Dauber under the picnic table shelter.  I initially thought it was only going to be Gump and me.  Excited to see HOA, Buttermilk and Banana Seat join us. Wanted to keep a high temp.  Called out three to four exercises each round and then had PAX rinse and repeat before moving on to next round.  Here’s how things played out:

Round 1:

20 swings

10 step ups on the wall (L, R)

10 wall planks one arm rows

Round 2:

10 Lawn mowers (L, R)

10 Upright Rows

10 Leaning on picnic table Rows (L, R)

Round 3:

Mosey to the wall for BTTW and People’s Chair

Round 4:

10 Halos

10 Midget Love Handles

10 Trunk Twists

Round 5:

10 Goblet Squats

10 Patty cake planks

10 Toe Taps

Round 6:  (On our six)

10 Chest press

10 Nipplers back bridge

10 WWIIs (without bell for most of us)

10 six inches (Weight above chest)

Round 7:

10 Seated Tricep curls

10 Figure 8s

10 Box Cutters (weight above chest)

Join Mutiny PAX for Mary.

Mary:  Had PAX circle up and kept repeating plank holds with normal stance and wide stance.  Many cadence counts.

Announcements:  Update on Wrightsville racing options, routes.  Thank you Banana Seat for your efforts.  Not sure if I voiced this, movie night still on.  Call of the Wild, 6:45 pm at Holly Springs.  Bring your Clorox wipes for the seats.  Looks like Roger, Roger and me are the only PAX going.

T-Claps (Recognition):  PAX for keeping their distance and being respectful toward others as each family deals with COVID-19.

Prayer:  All of our families during this pandemic.  Leaders.  First-responders.  UNSPOKEN.  Injured PAX.  PAX with illness/struggles. Dauber took us out.

 

Honor to lead during this very challenging time. -Dauber

The LED-Dauber Show!

/in , /QIC:

FNGs:  Welcome HOA!  Damn homeowner’s association preventing a working man from parking his work truck in the driveway.
Warm Up:  Chilly start (high thirties) with a glorious full moon.  Sprinkler led combined PAX of Mutiny and Red October in the warmup.  Ran around the gym and circled up for the following exercises:  SSH, Fazio arm circles, seal claps, Overhead claps, Moroccan night clubs and Daisy pickers.
The Workout:  LED saw I was going to be solo and quickly ran to his vehicle to grab his kettlebell and joined me.  THANK YOU BROTHER!  We moseyed to the shelter and agreed to divide and conquer.  We would each call an exercise, up to a 20 count and then alternate calling kbell exercises.  Focused on arms, legs, back, shoulders, core and lats.  The following exercises were completed:  swings, rut-rows, toe-taps, tricep curls, lawn-mowers, power thrusters, bus drivers, step ups on the wall, goblet squats, plank from the wall – single arm pulls, slaps from plank, from our 6 – WWIIs, American hammers, straight arm Tricep curls, chest presses, hello dolly with bell above, lunges, side lunges.  Headed to the wall for BTTW, hand touches from plank and people’s chair.  May have missed a few.  We kept busy and the mumble chatter was great!
Mary:  YHC had PAX circle up for Mary on the tennis courts.  Started off in a chill cut plank and went into pickle pounders and Superman.  Homer to Marge, box cutters and Freddie  Mercuries.  Finished off with YOGA – Runners, Downward dog, Pigeon.
Announcements:  MULE, 5K runs in HS, Q-sheet, Wrightsville
T-Claps (Recognition):  PAX coming out dealing with their injuries and still getting it done in the gloom!
Prayer:  Farva’s colonoscopy today, Dauber’s sister in a car crash, FedEx family member I’ll – family needs to travel to NY; TN victims, Injured PAX, UNSPOKEN.  Sprinkler took us out.

2nd F at Panera.

An honor to lead in the gloom. – Dauber

Light it up!!

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

FNGs:1 FNG. (Armpit) 5 for EC.  Fonzie, breach, born & buttermilk
Warm Up:16 pax total started with SSH, Windmills, daisy pickers, fazio arm circles, seal claps, over head claps.
The Workout:9 for Red October

one person did battle rope twist while the others did the exercise 20 count IC

Rows

Squats twists

Push up drags

Burpee press

American hammers

Leg raises

Curls for girls

Step ups

side bends

Wonder bras/ (mountain climbers/ opp mc/ peter Parker)1:4

Half burpees curls

Mary:

all in 20 count Cadence

lsf/6 inches/ hello dolly

lbcs, homer to marge, pickle pounders, shoulder taps. 10 burpees oyo.

Announcements:q sheet need a filled out. Q all AO challenge. Forceps sons service at Hope Saturday
T-Claps (Recognition): Att runners along with half milers last weekend
Prayer:forceps and family, military and 1st responders, marriages and families health issues