3 of 7 Dwarfs mine diamonds for Snow White

/in /QIC:
PAX: , ,

Warm Up:Ā 

Thunder-hops, imperial walkers, hill billies, squats.

The Workout: Mosey between parts

Part 1: 7s with squats and goofballs (for Happy the dwarf) on the field

Part 2: Squats and Pistol squats on the fence x 7 each leg while holding the fence

Part 3: Dora at the Abyss (for 7 dwarves). 100 Diamond Merkins (for mining gems out of the abyss), 200 American Hammers I/C and 300 goblet squats

Mary: LBCs, Reverse LBCs, American Hammers, Heel taps, Homer to Marge, Pickle Pounders, Australian snow angels

T-Claps (Recognition): Shooting Blanks for bringing out FNG, Timber this week

Announcements:

Continue to give the food cupboard

If interested in checking out some Australian Football you can go with Mr. Terrific to practice on this and future Mondays

April 6th is clay pigeon shooting at Drakeā€™s, they rent shotguns if you want to keep yours clean, hosted by Moose

7k next week in honor of a young girl

Prayer: Healing for various people recovering from injuries

Dumbo does Disney

/in /QIC:
PAX: , , , ,

FNGs: none

Warm Up: SSH, short mosey to Community Center for Good Mornings, stretching, arm circles

The Workout: Abe for a solo ruck.

3 sets of balls to the wall and preachers chair behind the school. Ā Dips and irkins by the football field. Jack Webb next to the baseball field . Various core exercises between trips down to the Abyss. Mosey back to the flag for Pledge of Allegiance.

Mary: incorporated into last routine

Announcements: Q sheet needs attention

T-Claps (Recognition):Ā 

Prayer: Abeā€™s heart condition, Best in Show recovery, Kosherā€™s Dad, Banana Seatā€™s mother, sick PAX

Thanks for the opportunity to lead!

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Things that seem better on paper for 100, Alex

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

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: PAX took the long way around the ball fields to the Abyss. At the top of the Abyss, YHC laid out the plan. Each PAX would take a turn running to the bottom of the stairs and back up. Meanwhile, the rest of the PAX would do an exercise. Repeat until everyone has had a trip down and back. Then switch the exercise. YHC did not realize just how long it would take to get down and back, and his arms paid for it.
Exercises were merkins, squats, WWIIs and lunges.

Next stop was the playground where we did three rounds of dips followed by people’s chair.

Mary: Popcorn Mary

Announcements: SIGN UP TO Q!!!

Prayer: Healing for Choppa’s wife (sorry if I forgot one)

Designer

If It Burns For 7 Years… Should You See a Doctor?

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

FNGs: Friendly, not new

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Willy Mays HazeĀ 

The Workout:Ā 

  • Running lap around the outside of the field – talk about how Pikachu are electric Pokemon but for some reason are OK swimming and surfing.Ā  Not fire Pokemon though, swimming is a no go.
  • Grab Blocks and head to the soccer field.Ā  1st, take a walking lap around the field with your block.
  • Head into the gate between both fields, drop your block for 5 burpees.Ā  Talk about Pikachu’s Pickle.
  • Pick up blocks and follow the outside line of the field until you reach a corner.Ā  Uneven burpees on the block, 3 each side.
  • Farmer carry the block to the next corner, switching hands half-way.Ā  Talk about Pikachu’s Eggplant.
  • Partner up and set both blocks shoulder-width apart.Ā  Partner 1 completes negative Merkins AMRAP while Partner 2 runs the length of both field end-zones and back.Ā  Switch and complete 2x.
  • Carry blocks to next corner.Ā  Talk about how Gizmo was named after Pikachu’s little soldier.Ā  Also reflect on how much Downrange and Cancun love sausage.
  • 15x Skull Crushers
  • Carry blocks overhead to half-field, recover, carry blocks to the next corner.Ā  Not sure what we talked about here….
  • Run a victory lap around the field.
  • Get back to last corner and partner up for Explosive Merkins.Ā  Setup blocks accordingly.Ā  Partner 1 does Merkins AMRAP, Partner 2 runs one of the two soccer end-zones.Ā  Each completes 1x
  • Go to soccer field endzone and sprint to opposite endzone 1x.Ā  Return mozy.
  • Return Blocks to their home and head to Mary

Mary:Ā Ā Homer to Marge, Low Slow Flutters, Poop Eaters, Pickle Pounders, Squats

Announcements:Ā  F3 Dads Camp Seagull – https://www.ymcatriangleregister.org/personifyebusiness/default.aspx?TabID=1502&ProductID=80481896&Subsystem=MTG

T-Claps (Recognition):Ā Support from the PAX on my 7 years.Ā  Thanks Fellas.Ā  Can’t say enough this group means to me.Ā  It’s always awesome to know that I have you all.

Prayer:Ā For those still trapped at the airport, Cancun’s wife see MealTrain https://www.mealtrain.com/trains/dn5z0l

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Smedium Rocks around the Cricle

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

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 UpsĀ  ā€“ 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.

Ā 

Disney

Summit Disney

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

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.Ā 

Round 1:Ā 
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 90Ā° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90Ā° 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 90Ā°, 5x from 90Ā° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90Ā° 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:Ā 
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:Ā 
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.Ā 

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

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.Ā 

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

Landscapers Union (Disney 5/9/24)

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

FNGs: None

Warm Up: Various

The Workout:Ā 

ME: jog to hillĀ 

Groups of 3

Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)

  1. Jump rope
  2. WW3

Middle – tire flip up/murder bunny/ BC

Top -SB burpees 10 / 10 LBC (repeat)

Mary: Various shitty Ab exercisesĀ 

Announcements: Over a week ago..check slackĀ 

T-Claps (Recognition):

Prayer: Lots of unspoken and healing for injured PAX.Ā 

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Italian gas stations have some strange customers

/in /QIC:
PAX: , , ,

Warm Up:

  • Good Mornings
  • Hillbillies / Imperial walkersĀ 
  • SFAC

The Workout:

Everyone grabbed a coupon and headed to the pavilion.

  • WWIā€™s
  • chest press
  • tricep extensions
  • alternate staggered pushups

took it to the half wall and did some:

  • Erkins / Derkins & Dips
  • toe taps and star jumpsĀ 

Mary:

šŸæ MaryĀ 

During COT Woody shared some interesting facts about Italian culture. Just Google Italian man puts gas pump in back door. Ā šŸ˜²šŸ¤Æ

Announcements:

3F opportunities coming up

  • painting the fence at Bass Lake (check slack for details)

Prayer:

  • pray for Nemo and his family after the loss of his mother.Ā 
cicada with eclipse glasses

What do Cicada’s and The View have in common?

/in /QIC:
PAX: , , , ,

Warm Up:

All exercises (x15)

  • Good mornings
  • Imperial Walkers
  • Hillbillies
  • Mtn. Climbers
  • Sir Fazio Arm Circles

The Workout:

Partner Dora was the name of the game:
1 partner ran to the stop sign and back
– 300 Squats
– 200 LBC
– 100 Merkins

2 rounds
Wall Sits
Erkins / Derkins & Dips

As we over by the half wall doing erkins derkins and dips the mumble chatter started and Nemo got to talking about the cicada’s that are all over our neighborhood. He thought it was some of the construction trucks near by the cicads were so loud! I have to admit these cicada’s are pretty loud. Next, Gizmo chimes in with “you know The View said that Lunar Eclipse has something to do with the 2 different types of cicada’s that are emerging from the ground” I didn’t think to much of it besides the fact that it’s a weird coincidence.

Nemo quickly said, “On a side note, how long have you been watching The View Gizmo?”Ā  We all lost it and had a good laugh.

Mary:

Popcorn Marry – My favorite was Bondo’s “Alex” – A JLo combined with a pickle pounder šŸ¤£

Announcements:

Travis Manion Foundation | Work Out of the Day – this Friday May 3rd 2024

Ā 

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11’s turned in to 7’s

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

Warm Up:

All Warm UpsĀ  – x 10

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

The Workout:

Grabbed some coupons from behind the trees at Disney and got to work!

All exercises – x 15 – 3 rounds

  • Feet in the coupon situps
  • Curls for the girls
  • Goblet Squats
  • take a lap around the parking lot

Mossied over to the round about at the high school and I thought that we had time to do an 11’s up the hill where we would do dying cockroach at the bottom and mericans at the top. 11’s turned into 7’s because I choose a very large hill …. muhahahah! Whaterver though we still pushed each other, we had great fellowship, and we started our day with some positivity!

Mary:

We didn’t have to much time for Mary but we still got 2 in:

  • Homer to Marge
  • Pickle Pounders

Announcements:

Travis Manion Foundation – Workout Of the Day is coming up

Ā 

Prayer: