Warm Up: SSH, sir Fozzy, GM, imperial walker
The Workout: various stops throughout the park. BTW, preachers chair, LBC, Merkin. Erkins Durkin Dips X2, up and around the stairs, lol slow flutter, prisoner squat.
four corners in the big lot, 20 WWII, 15 Merkin, 10 squats, five Burpee OYO.
Mary: Homer to March, box cutter
Announcements: see slack
T-Claps (Recognition): Mookie for being 110%
Prayer: stubs, lipstick, slide rule
PAX: Moose, FRAM, Bobby Dall, Redenbacher, Breach, Woody
Warm Up: I dunno, probably some good mornings, frankensteins, sir fazio? It was almost two weeks ago, I’m gonna be short on details.
The Workout: Okay, so I built this thing. Its name derived from the major muscle group that initially screamed out in agony the first time I took her for a spin up/down my street. (Full disclosure, I kinda borrowed the name from a late 80’s-early 90’s Suzuki four wheeler that I lusted after as a young lad. Bright yellow, racing suspension, 500cc’s, a real beaut!) I don’t know where the idea came from but here it is. A couple tires stacked together, holding a sheet of MDF upon which can be stowed a great variety of additional weighted items, some rope and a weight belt. Top tire is easily removed so as to offer a wide range of weight options. For today’s debut we had 2 tires and 2 coupons – modify as needed. Instructions are pretty self explanatory but you decide how much weight you want to pull, strap on the weight belt and run. That’s about it.
The workout was simple, a weight-based circuit, each PAX at a station and the tire-puller ran an out & back, acting as the timer. I brought some toys and borrowed some more from Breach. Stations included: 25lb dumbbells for skull crushers, 30lb ruck sack for squats, “pain stick” for shoulder presses, 5/10/15lb dumbbells for straight arm shoulder raises, medicine ball for WWII-Toss, handheld sand bags for swimmers press, Large sandbag for Ruh-rohs, and a variety of “filler” stations like merkin sample platter and other body weight routines.
To start, I randomly selected a distance (2nd light pole from our position) to which Quadzilla would be run, but when Breach had to stop to catch his breath at about the halfway point I knew it was too far, so it was shortened. PAX were able to determine their own tire/block combination to pull as it was easily adjustable, so that part went well. However, some design flaws were quickly identified, as the top tire hopped off it’s pegs from time to time and the noise of MDF and block bouncing about made quite a clatter. Not bad for an initial run, though, and everyone seemed to achieve some level of pain-through-exertion from it. It should be mentioned that FRAM was the only one to go full beast mode and pull both tires and both blocks!
Mary: Jim Braddocks, probably some others but not much
Announcements: Maybe.
T-Claps (Recognition): No idea
Prayer: YCH took us out. Amen.
YHC took the helm at Disney this morning promising stops at several attraction the park had to offer, so I did. 4 Thangs and plenty of Mary during this workout! During EC, 187 and I spotted an owl swoop down from the trees and land totally silent…that sucker was huge!
Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazios, Seal Claps, and Overhead Claps, then a long mosey over to the large HS parking lot.
The Workout: Started with some Poopeaters x 10 IC in honor of our K9 friend! We then partnered up for some whellbarrow/merkin ladders. Wheelbarrow your partner to parking lines, they start with 1 merkin, move, then 2 at the next…so on until hitting the 7th parking line. Finished in this area with Poopeaters x10 again IC.
Mosey over to the traffic circle in front of the HS and split in two groups. 1 group did an Indian run to the top of the hill and did 5 Star Jumps, while the other group stayed at the circle and did 15 merkins, 15 WW1’s, 15 squats, and 15 burpees. Groups switch. We did 4 rounds of this.
A quick jaunt back to the large lot to do a whole group, lunge walk, bear crawl Indian walk…let’s say. Pax in back of the line is the bear crawler until he gets to the front. All others lunge walk. Everyone got a turn.
Moseyed over to the big dark hill behind the soccer fields for a “take that hill” series. Up the hill…20 Hand Release Merkins, Up the Hill…15, Up the Hill…10.
Mary: Moseyed back to the flag for Mary for 20 counts of: LSF’s, LBC’s, Homer to Marge, American Hammers, BB Sit Ups, Freddie Mercury.
Announcements: LAR on 2/12…details on Slack. Raising money for ALS with SuperBowl Squares…reach out to Dauber. Wear Red Fridays boys! OurLegsForCrabLegs
T-Claps (Recognition):
Prayer: Lots of praises from FloJo about job situations, several Pax have sick/injured relatives. YHC took us out….glad to be back on the Q at Disney!
FNGs: none
Warm Up: SSH, Good Mornings, Wind Mills, Imperial Walkers, Fozio Arm Circles
The Workout: YHC got a workout dice a while back on a whim. Some PAX were unsure what kind of dice YHC brought (with some suggesting that it belonged in the bedroom and not a workout).
The workout was simple; run, roll the dice, do exercise, continue. We did merkins, lunges, LBCs, squat jumps, monkey humpers, mountain climbers, burpees and “In Air People’s Chair” (People’s Chair with no wall). Got about 1.5 miles in as well doing a loop around the high school.
Mary: Popcorn Mary followed up by some quick yoga.
Announcements: Donate blood (freed to bleed)!
T-Claps (Recognition): Sounds like a bunch of guys got out for EC this morning. Way to get after it in the cold cold gloom!
Prayer: PAX dealing with illness and injury.
9 PAX showed up for a Turf Show at Disney. Here’s what we did.
Warm up lap with agility around soccer field
Overhead claps x10 IC
Seal claps x10 IC
Willie Mays Hayes x10 IC
Copperhead squats x10 IC
Copperhead merkins x10 IC
4 corner stack’ems with cones and ladders on the transition
1 – Body builders x5
2 – Bonnie Blairs x10
3 – Crab cakes x15
4 – Bobby Hurleys x20
Bear crawl snake half length of field
– pax plank in line leaving some space for last guy to bear crawl weaving to front of line
Small wall exercises
Dips x10 IC, RLeg up x10, Lleg up x10
Box jumps x20
Diamond irkins x10
R&R half reps
Mary
Banana Seats (FM w/hands out) x20 IC
Heels to heaven x10 IC
Pretzel x10 IC switch sides
Protractor
Breach was called on to share his F3 story. Thanks and t-claps for your leadership.
Happy Birthday Pablo! Thanks for taking us out in prayer.
Thanks for letting me lead.
BS out!
FNGs: none
Warm Up: Jog around the soccer field. Circled up for SSH, Good Mornings,
The Workout: Mosied over to the Abyss. YHC has been following a similar routine of four exercises, run, repeat. Simple but effective.
Round 1 (repeat 3 times)
Merkins x10
Squats x10
Lunges x10
WWIIs x10
down the Abyss and back up
Round 2 (repeat 3 times)
Shoulder Taps x10
High Knees x10
Side Lunges x10
LBCs x10
down the Abyss and back up
Round 1 (repeat 2 times)
Wide Grip Merkins x10
Tempo Squat x10
Jumping Lunges x10
American Hammers x10
down the Abyss and back up
Mosied back to start for Mary.
Mary: LBCs x30, Homer-to-Marge with single leg variation, Pickle Pounders, wrapped up with some quick yoga.
Announcements: Jan 17th day of service, sign up to Q!
T-Claps (Recognition): Full House and Miget for getting back out after recovering.
Prayer: PAX recovering from sickness and injury, Sprinkler’s family, mental health this time of year
FNGs: None
Warm Up:
The Workout:
Mary:
Announcements: Christmas in 2 days – NO AO’s on X-mas!
T-Claps (Recognition):
Prayer: Prayers for @Sprinklers family, for M4Life, Banana Seats M, and all those out there dealing w/ Mental Health Issues.
YHC first Q at Disney, after a challenge laid down by UTI. Always good to spread out the misery. I’m in!
FNGs: none
Warm Up: warm-o-rama, the usual stretching and arm waving
The Workout: Fellowship mosey to the high school parking lot. Start with a means of travel and exercises at each parking row to the end of the lot. Then suicide mosey back. The rounds included: lunge walk and lunge hop, suicides, Frankensteins and squats, suicides, crab walk and crab cakes, suicides, duck walk and star jumps. Indian run back to the parking lot.
Mary: Wheel of misfortune, one PAX in the middle doing 10 burpees as the timer. Other PAX rotate around the circle doing core stations. 3 rounds. Finished with some light stretching of the inner man meat. Too much groaning in the dark for my taste.
Announcements: no big events coming up. Merry Christmas!
T-Claps (Recognition): All PAX for getting out of your warm bed.
Prayer: Reach out to friends and family, school violence prayers for students, Gamecocks wife and her exam
Any Disc Will Do
FNGs: No, but one Kotter: @BooBoo
Warm Up: Mosey around turf fields. Circle up for 10 Good mornings, 10 Imperial walkers, 10 Hillbillies, 10×2 Arm circles, no SSHs!
The Workout: Indian run mosey to small lot near football field. Time for Seven of Diamonds. Hit the corners in this sequence: 7 burpees, 14 low slow flutters, 21 merkins, 28 squats. Because FloJo brought his disc, we had to use it! One PAX broke and another connected with the disc. Lots of good throws, lots of bad throws. Three additional burpees for every time the disc hit the ground. We did at least 21 extra burpees. Rinse and repeat until we completed two rounds of Seven of Diamonds and everyone got to throw or catch the disc in between.
Mosey to large parking lot. General Indian run with one PAX breaking out front to catch a throw. Three burpees for every drop. We did at least 21 more burpees.
The Drills: At the large parking lot, I had placed two separate lines of cones about 40 feet apart and then about 20 feet between each cone in the respective line. We split in half. We ran this drill in groups of three: PAX 2 and 3 break towards cone 1 and 2, respectively. PAX 1 connects with PAX 2 with disc at cone 1. PAX 2 connects with PAX 3 at cone 2. PAX 1 breaks to cone 3 and PAX 3 connects with PAX 1 with the disc. If the disc hits, the ground, start over. Continue until you reach the end of cones. Finally, a “fast” run back to beginning.
Line 1 had an advantage because we had FloJo’s typical Ultimate disc. Line 2 had a disc golf putter, which does not float! When Line 1 switched to the putter, we had many more struggles. After running this drill ’til we all improved, we stretched out the line of cones to increase the distance and called the last two cones the End Zone. Keep drilling, keep drilling, keep improving. Repeated until we had about 5 minutes remaining.
Mary: Mosey back to flag. Circle up for a couple of minutes of low slow flutter to the beat of BTO Takin’ Care of Business. Have a nice day!
Announcements: F3 SouthWake Christmas party tonight, Bombshell. Captain Jack announced that CarPex is expanding into a new region, to be known as South Cary. He is exploring opportunities on east side of US1 and is identifying where the SouthWake region is.
T-Claps (Recognition): UTI reminded everyone to check up on PAX who have not posted in a while. UTI connected with BooBoo and many, many more PAX via email. Like 200 or more. Check in with someone, you never know what is going on in someone’s life. They could probably use some support.
Prayer: Quiver’s sister-in-law on track recovering from cancer; Bondo’s family friend Tomer, whose ear infection caused additional damage; Lipstick’s M, who could be delivering a baby today.
Finally, don’t bother buying an Aerobie Skylighter disc,. The disc itself was terrible and the lights did not work.
FNGs:Nope
Warm Up:
Warmup lap, Good mornings, SSH, Windmills, Sir fazio arm circles, Michael Phelps
The Workout:
Mosey’d over to the bushes and retrieved a block for each PAX.
Thang 1
2 teams line up in the parking lot. 1 pax runs to other white line with block and does 5 Man Makers (block burpees)
While remaining PAX do alternating exercises (10x):
-10 block thrusters
-10 merkins /coupon
-10 BBS w/coupon.
After finish, we did 20 Block swings for the loser penalty, but everyone did them.
Rinse and repeat.
Thang 2
Cusack block around island and each time you meet your partner, do the following exercises (1 exercise per stop until all are done)
Block Burpees – 5
LBCs – 10
Imperial Walkers – 15
Block Merkins – 20
Plank Jacks – 25
Squats – 30
Thang 3
Blocktanamo x2 rounds (hold out block while PAX push down (r1) or up (r2)
Guantanamo x2 rounds
Mary:
Alphabet abs
Plank hold while discussing the mission of F3 and core principles
Announcements:
Holly Fest, HS Food Pantry Thanksgiving donations
T-Claps (Recognition):
Pumps for coming back out.
Prayer:
UTI’s uncle, Abe’s MIL