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Engage! (your core)

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

FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes, High Knees

The Workout: The Abyss was promised in the preblast, and the Abyss is where we went. On today’s menu was a simple EMOM. 1 exercise each minute, 5 exercises and 5 rounds. The exercises were: Merkins, WWIIs, Squats, Shoulder Taps and then finish things off with a trip down and back up the Abyss. A helpful PAX reminded us to “engage our cores” even on exercises that aren’t core-centric. ABETC (always be engaging that core)

Mary: 10 count plank all the way around followed by popcorn Mary. Ended before we got to Gizmo. Sorry Gizmo.

Announcements: A few 3rd F opportunities coming up, check Slack.

Prayer: Gizmo’s friend’s pregnancy, UTI’s coworker and her husband, Cupid’s sister

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In Cadence On my Down

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

The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!

Warm Up:

  • Good mornings
  • Imperial Walker’s
  • Hill Billy’s
  • Sir Fazio Arm Circles
  • Mtn Climbers
  • Side Straddle Hop

The Workout:

  • erkins derkins and dips
  • Wall sits
  • 11’s – WW I’s & Air Squats

Mary:

  • Homer to Marge & pickle pounders

Do what you don’t like

/in /QIC:
PAX: , , ,

FNGs:None

Warm Up:  Waited for Soft Serve and we decided to Queish by committee when he didn’t show.  Popcorned around two WU exercises each. 

The Workout: Pick two exercises that suck using the honor system and we went around the horn. A couple of times until we were done. 

Mary: 

Announcements: Marathon, Race the Sun, Saturday convergence 

T-Claps (Recognition):

Prayer:  Sickness, Injured Pax, unspoken.

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Chuck Norris Beard Chatter

/in /QIC:
PAX: , , ,

FNGs:

N/A

Warm Up:

  • Frankenstine’s
  • Hilly Billys
  • Imperial Walkers
  • Maracin Night Clubs
  • Mtn Climbers

The Workout:

Grabbed Coupons (x5)

  • Front Squat
  • Hop Overs
  • Goblets
  • Feet in block LBC’s
  • Take a lap

Mary:

Popcorn Mary

Announcements:

Travis Manion Foundation trash pick up this Sunday. Reach out to Breach for more info and check Slack for the details.

T-Claps (Recognition):

Fram gave T-claps to Gizmo for being a solid F3 member and going to other chapters here in the Wake County surrounding area.

Prayer:

Unspoken’s

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🥶 Disney on Ice 🧊

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

It was a cold one this morning! 28 degrees to be exact. Had a solid turn out for EC 5 total PAX. Breach and Fram were warming up to throw heavy shit around per usual. Absolute DAWGS I tell ya! Since it is the holiday season I thought it would be appropriate to call this work out Disney on Ice since the grass was frozen where we were doing bear crawls…. Here is how the workout went.

FNGs: nope

Warm Up:

  • Imperial Walkers
  • Hillbilles
  • Sir Fazio Arm Circles
  • Moroccan Night Clubs
  • Side Straddle Hop

The Workout:

  • curls for the girls
  • shoulder press
  • squats
  • mericans

with bear crawls in between

We then took it to the pavilion and did wall sits / erkins / derkins & dips!

Mary: popcorn

Disney BD

Cupcakes and Cinders

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

FNGs: None

Warm Up: Grab some Cindy’s, Mosey to the soccer field, SSH, Frankenstein, IPW, Hillbillies, Good Morning.

The Workout:

Set 1: OH press/ Curls / Farmer March/Murder Bunnies/Squat (12 Reps each) 2 pax rotate through on SB burpees 5 each bag.

Set 2: Front raise/Triceps/Cindy Lou Who’s/Reverse Murder Bunnies/Lunges (12 Reps) same SB burpee rotation 

Set 3: Rut Rows/Curls/3 Little Bears/OH Squat (12 Reps) same SB burpee rotation 

Mary: (All done with block) 1.  WW3’s (12 reps)  2. Toe Touches R/M/L = 1 Rep (12 Reps) 3. American Hammers 12 rep I/C

Announcements: Davis XMAS Party

T-Claps: F3 as a whole, Made me weepy with kind words and sang Happy Birthday:

Prayer: BS kidney stone, Cupid holiday travels, Unspoken 

Yeehaw’n through 1985

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

FNGs: none

Warm Up: side straddle hops, daisy pickers, windmills, sir fazio arm circles

The Workout: Supposedly there was some large rotating storm in the area, thankfully it was a nice breeze and some drizzle for us. Nevertheless, a shelter workout was planned and that’s what we did. 

Tabata style rotation- Three sets of 4 exercises (30 seconds on, 15 seconds off) for 4 rounds. First set- mountain climbers, split lunges, erkins, and dips (RIP triceps). Second set- star jumps, dry docks, wall sit, plank jacks. Third set- LBCs, WW1, box cutters, saw plank. ~5 minutes left so we cooled down with some stretching, felt great. 

In celebration of my birthday we listened to the top hits from the year of my birth (’85). There was also a “yeehaw” sound on the timer that played around every 30 seconds. The music and the yeehaws got some laughs early on but were soon replaced by groans. The commercials from my free version of Spotify (like Lebron) were icing on the cake.

Mary: covered in the third tabata set

Announcements: Lots of events coming up- watch slack for updates and opportunities to serve.

T-Claps (Recognition): none specifically

Prayer: P.S.I. and family for safe travels

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Sweaty Rocks

/in /QIC:
PAX: , , ,

FNGs: N/A

Warm Up: Frankensteins | Sir Fazio’s | SSH | Mtn. Climbers

The Workout: 5 PAX endured the suck with 2 smedium :rock:’s

Mosey with rocks

Wall Sits

5 rounds | 10 x

  • front squats
  • Frog hop over rocks crawl back
  • Should press
  • Mtn climbers
Erkins, Derkins, & Dips then Wall sits again
Moseyed back with rocks

Mary: Homer to Marge (Both legs then alternating single legs) | Pickle Pounders | Crunches | Box Cutters

Prayer: Pothole needs healing after his back surgery so he can make it to Warrant Officer School coming up soon.

Cinderblocks murder Disney

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

Warm up lap around fields
Good mornings
Smurf jacks
Sir fozio
Mtn climbers
Merkins

Grab cinder blocks
Take them to turf fields Cusack style
Murder bunnies with wonder bras built in for 50Yds
Colt 45’s
Murder bunny with diamond merkins back 50Yds
Bolt 45’s
Mosey down and back
Block swings x15
Dips on block x20 IC
Sprint field then lunge walk back
Cinderblock squat leg lifts x20 (squat down onto block and lift legs then back up)
Rocky toe taps x20 IC

Mary on turf decline
American Hammers
WWIs
Freddy Mercury’s
Dying Cockroach
Pretzel’s

Strong work today by all PAX. Definitely one for the books.

BS Out!

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Leg Day at Disney

/in /QIC:
PAX: , , ,

Warm Up:  SSH, Frankenstein, Hillbilly/and or Imperial Walkers, I dunno…Willy Mays Hays, standing quad stretch

The Workout: 

This worked out really well, time-wise.  Beat the legs down with two leg sets, then a recovery mosey around the parking lot w/merkins, repeat-o.  These may have F3 names, but whatever:

  • Bulgarian split squats on the half wall, 24 reps each side
  • Calf raise squats, 25
    • mosey
  • Super skaters, 25 ea
  • People’s Chair, 90 seconds
    • mosey
  • Step back lunge, 15 ea
  • Alternating side lunge, 15 ea
    • mosey
  • Single leg dead lift squats, 20?..I think only 15 ea
  • 3-way calf raises, Toes forward, toes in, toes out (15 fast, 10 slow ea)
    • mosey
  • Jump squats, 12
  • Box jumps at the half wall, 12

Mary:  LBC, Toe Taps…maybe something else.

Prayer:  Gizmo’s M is pregnant with their third child, expected December/January!