Young Grasshopper

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FNGs: Adam is a 21 year old Ohio State Buckeyes fan who works in the field of oncology and enjoys martial arts and long walks on the beach – Welcome “Grasshopper”

9 HIMs showed up this morning at GP.  Pikachu posted barefoot having doubled down.  

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Moroccan Night Clubs

The Workout

Mosey to the wall of pain

3 sets of 45 ct wall sits (Al Gore, Moroccan and Prisoner style). Pikachu forgot how to count to 5 again and Doc was up to his antics with his unconventional methods as well. 

2 sets of 30ct Ascending Testicles

Mosey to the Rock Pile (Rotate rocks b/w sets). YHC suggested large but not XL rocks however 90% of the PAX chose not to listen and selected boulders.  YHC had to ask the PAX what XL rocks look like if these are just large.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (they don’t count if the rock doesn’t touch the ground)

Move it up to the parking lot for 4 sets Rock Press; 3 sets of 10 Extended Rock Windshield Wipers

Partner up for 4 sets Rock Planks & Rock Crab Planks.  One partner planks while the other lunge walks/Frankensteins to the speed bump and back.

Return the Rocks and circle up at flag

Aik’n Abs

  • 20 LBCs
  • 10 3 ct Pickle Pounder
  • 10 WWIs
  • 20 H2Ms (10 standard, 5 single leg)

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 15 Plank Jacks

Aik’n Legs

  • 10 – 3 ct High Knees
  • 10 – 3 ct Split Jacks

Split Jacks pushed young Grasshopper over the edge and he had to take some time to recover during COT. 

Announcements:  Megan Smiles Charity Event still needs volunteers (July 20th & 22nd).  Greenville’s Sasquatch CSAUP end of July

Prayer Requests:  Pumpkin and his family of 7 are flying to the land of weed (Coloroado) for a 2 week workcation.  3rd Cousin’s Father-in-law passed away at the young age of 63. Prayers for Double D and his family as his father passed away this week. Forceps house is back on the market as contract fell through.

YHC took us out.

Moroccan Skull Crushers

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FNGs: Not today

4 HIMs showed up this morning at GP post CSAUP.  Pikachu of course doubled down posting UTurn before the beat down. 

WarmUp:

20 Fozzie Arm Circles, 10 slow noisy Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 boat canoes

The Workout

Mosey to the wall of pain

3 sets of 20 ct wall sits (Al Gore, Moroccan and Prisoner style). YHC suggested the possibility of a Moroccan BTW but PAX wisely decided we didn’t have the insurance coverage for Moroccan skull crushers. 

2 sets of 30ct Ascending Testicles

Mosey to the Rock Pile (Rotate rocks b/w sets)

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Swap rocks out for something beafier

4 sets Rock Press; 3 sets of 10 Windshield Wipers; 10 Rockies

Mosey to playground

Aik’n Abs

  • 20 LBCs
  • 10 Pickle Pounder
  • 10 WIIs
  • 20 H2Ms (10 standard, 5 single leg)
  • 15 American Hammers
  • 20ct 6 inches
  • 30 ct Chicutt Planks

Aik’n Legs

  • 20 Squats
  • 20 Lunges
  • 10 High Knees
  • 10 Split Jacks
  • 15 MNT Climbers

Aik’n Arms

  • 15 Dips
  • 10 Shoulder Tap Planks
  • 3 sets of 5 hand release Merkin + 3×5 ct Supermans

Pumpkin suggested Pull-ups but YHC shared there are probably plenty of Pull-Ups in the playground trash cans already (Took Pikachu a while to get my stupid joke)

Announcements:  Megan Smiles Charity Event (July 20th & 22nd.  Greenville CSAUP end of July,

Prayer Requests:  187’s friend Tom passed away leaving 8 kids behind. Prayers for healing: 3rd Cousin’s wife’s skin cancer surgery and Pikachu’s wife’s back pain.

YHC took us out.

Groundpounder- Whats the Deal

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Pax of 9 for a deck of trouble

H1N1, Forceps, Gump, 8-bit, Bubba, Foghorn, Cupid and Breach on the Q, Bullseye for Mary

Warm Up:- Run around the pond and circle up for 22 counts of SSH, GoodMornings, Imperial Walkers, Prisoner Squats and Frankensteins

The Workout: Using the F3 deck of misery we moseyed down the rock pile to get things started with 22 counts of Curls for the girls, Tricep extensions Trunks twists, sumo squats, and Ground Pounders and then 5 card draws.

Mosey to the bathroom shelter for 22 counts of balls to the wall, peoples chair, Australian mountain climbers and seal clap peoples chair.

Mosey to the wall behind the baseball field for some dips, and 5 more card draws.

Snake run up and down the hill and mosey back to the parking lot to finish off the deck and a 4-exercise ab burnout. LBC’s Low Slo Fludders, Box Cutters, and Homer to Marge.

Deck of Misery Cards

  1. 10 Merkins
  2. 10 Mtn Climbers
  3. 10 Shoulder Taps
  4. 10 Wide Grip Merkins
  5. 10 Plank Jacks
  6. 10 Burpees
  7. 10 Squats
  8. 10 Carolina Dry Docks
  9. 100 SSH
  10. 10 Freddie Mercuries
  11. 10 WW2’s
  12. 10 Butt Kicks
  13. 10 Dips
  14. 100 Flutter Kicks
  15. 10 Diamond Merkins
  16. 10 High Knees
  17. 10 Hand Release Merkins
  18. 10 American Hammers
  19. 10 Smurf Jacks
  20. 10 Monkey Humpers

Prayers for Noah’s Ark’s wife and for Crab Legs

Closed out in COT

Double Digits at GP

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11 HIMs (several GP virgins) showed up to for the beat down this morning 

WarmUp:

20 Fozie Arm Circles, 10 Good Mornings, 25 SSH, 15 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies

The Workout

Mosey to the wall:

2 sets of at least a 55 ct Wall sits and BTW (can’t say what the could was for sure since there were some PAX who decided to mumble chatter instead of counting – typical)

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Special thanks to Pikachu for the herculean rock

Mosey to the Playground with rocks for Aik’n Station Time:

  • Aik’n Arms: 15’s  Merkins, Derkins, Shoulder Tap Planks & Dips
  • Aik’n Abs: 20 LBCs, 20 Pickles, 10 WWIIs, 15 H2M alternate legs
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 10 Rockies, 30 ct Chilcutt Planks
  • Aik’n Arms: 10 shoulder tap merkins, 20 Dips, 15 Plank Jacks, 15 Hand Release Merkins.
  • Aik’n Legs: 20 Step Ups. 15 Lunges, 15 High Knees, 15 Split Jack

Announcements:  July 4th 1776 Convergence,  Mookie is wearing Breath Taker for A Cure in Sight this week (3 mile AGS Ruck option tomorrow),  other important things I can’t remember.

Prayer Requests:  Dauber’s family for healing, Continued prayers for marriages and families. Brothers dealing with injuries. Praise Dauber’s interview with Amgen went very well.

YHC took us out.

T-Claps (Recognition): T- Claps for Warbucks putting some serious miles in downrange and Mookie for his generous donation to A Cure in Sight

Start Low, Finish High

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FNGs: Nope

20 Fozie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies

The Workout

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Mosey to the Wall for 4 sets of 30 ct Wall Sits w/ overhead  air presses.

Mosey to the Playground with rocks for Aik’n Station Time:

  • Aik’n Arms: 15’s  Merkins, Erkins, Shoulder Tap Planks & Dips
  • Aik’n Abs: 20 LBCs, 20 Pickles, 10 WWIIs, 30 H2M alternate legs
  • Aik’n Legs: 20 Step ups, 20 Squats, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 10 Rockies, 30 ct Chilcutt Planks
  • Aik’n Arms: 10 shoulder tap planks, 20 Dips, 30 Plank Jacks, 14 Hand Release Merkins.
  • Aik’n Legs: 20 Step Ups. 14 Lunges, 15 High Knees, 15 Split Jacks
  • 4 sets of 5ct Boat Canoes and 2 sets of 10 ct Supermans

Mosey Rocks back to pile every 10 steps change up exercise: Cusak, Overhead left rights, tripress, curls.  YHC believes he won the Splash challenge when returning the rocks.

Mumble chatter around RTQ old lady made YHC moist with her Supersoaker – she started low and ended high.

Announcements:  Truth In Nature needs mentors – Skeet Shoot fundraiser June 15th, new Wednesday AO and Carpex starting 90 min Green Mile workout this week

Prayer Requests:  Dauber’s daughter taking ACT this morning. Continued prayers for marriages and families. Brothers dealing with injuries like Shredder. Praise for Kitty’s son sleeping through the night.

YHC took us out.

T-Claps (Recognition):T- Claps for  Shredder – nuf said

 

Peeping Tom’s 1 Year Anniversary

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YHC rolled up to the AO only to see a Carpex flag planted in the ground.  A few SW PAX rolled in after a double down at U Turn.  At 0730 YHCs anny Q was underway!

FNGs: 0
Warm Up: Jog to “color wheel area” behind HS Elem for the following:

Good Mornings (SW Style) ICx10

The Windmill ICx15

Imperial Walkers ICx20

Merkins x30

Mountain Climbers ICx20

The Workout: Mosey to a one way circle nearby.  Bear crawls around then 20 squats, repeato.

Mosey over to the front of Lowes Foods parking lot.  Island suicides with 5 Turkish getups at each island.

Mosey around behind Lowes Foods stopping at the side wall for BTTW 10 count down the line, PC 10 count down the line, Australian MC ICx10.

Mosey past the hot garbage around back down HS Rd pausing for pickle pounders and Catalina wine makers.

Stop at rock pile.  Rotating rocks between ICx10 exercises of Curls, extensions, overhead presses, and rut rows.

Mosey to flag.

Mary: Each PAX called a 15 IC exercise
Announcements: Ultimate Frisbee at Mutiny, Paradise City is open as usual, Murph at Womble starting at 0700

Carpex Crazy Train 6/8, Carpex 6 yr anny on 5/31 – looking for 100 guys at all AOs in Carpex

T-Claps (Recognition): Carpex guys making the trip down to celebrate and show their support.
Prayer: Thankfulness for what F3 has given me and impact its had on my life over the past year. Unspoken, those healing that can’t make it out on a regular basis

Groundpounder Backblast 5/18

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Pax of (10) for a very warm Jones park beat down

Slide Rule, Doc, Pikachu, Dauber, Motoboatin, Pumpkin Spice, Shamwow, Lizard Lick, Daumer

QIC Breach

Warmup–

Jog around the parking lot area and circle up for 22 counts of SSH, Imperial Walkers, Frankenstein’s, Squats and Hillbillies.

Main event–

Mosey snake style up and down the hills behind the baseball field over to the wall for 22 counts of Irkins, Dirkins and Dips.

Mosey over to the batting cages for some fast feet across 2 sides, more mosey over to the rock pile.

Circle of fun with rocks for 22 counts of Curls for the girls, rotate to the left, 22 count of overhead extensions, rotate left 22 Rut Rohs, rotate left 22 counts of chest presses, rotate left 22 counts of trunk twists, rotate back to your home rock and 22 count meltdown with no break of curls, over extensions, trunk twists and Rut Rohs.

Return the rocks to the pile and mosey over to the shelter for 22 count of peoples chair followed by balls to the wall. Repeat with Australian mountain climbers and seal clap peoples chair.

Mosey back in the grass for some Duck, Duck, Goose. The duck chooses his goose after running around the outside of the circle. If the goose catches the duck its 5 burpees for the duck and if not the goose does 5. Pax performs squats while we wait.

Mary

Circle up for 22 count of Lo Slow Fludder and then a squat party for Bring Sally Up. Hold squat on bring sally down and stand up on bring sally up. A great time was had by all.

Closed in prayer

3 Mile Island of Pain

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FNGs: N/A

Warmup:  20 Fozie Arm Circles, 10 Good Mornings, 20 SSH, 15 Daisy Pickers, 10 Windmills, 10 OYO Burpees, 10 Emperial Walkers, 10 Hillbillies, 15 ct Pigeon Poses

The Workout

Mosey to the Rock Pile – rotate around rocks between sets.  Pikachu picked a rock the shape of South Carolina but the size of a truck tire to play with.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 Sets of 10’s – Windshield Wipers and Bench Press
  • 2 Set of 10’s – Rockies and 6 inches

Mosey to the Wall for 3 sets of 35 ct Wall Sits – Prisoner, Al Gore, Standard. YHC explained that BTTWs were out due to broken blood vessels is the eyes that make me look like I have pink eye for a week.  Doc was up to his usual antics with the count downs and YHC had fun with Peak at You’s name which made for some of the best Mumble Chatter in F3SW.

Mosey to the Playground for Aik’n Station Time:

  • 2 sets of 10’s – Shoulder Tap Planks, Dips, Standard Merkins
  • 2 sets of 20’s – Step Ups, Squats, Mountain Climbers
  • 2 sets of 20’s – LBCs, WWIIs, LSFs
  • 10’s – Hand Release Merkins, Dips, 30 ct Supermans
  • 20’s – H2M single legs, Pickle Pounders, Plank Jacks,
  • Finished the workout off with 3 sets of 5ct-10ct Boat Canoes.

Announcements:  Truth In Nature Skeet Shoot fundraiser needs F3 support, Womble Park Memorial Day Murph is on (details in Slack Announcements soon),  GP closed June 1st, Dauber happy to be back in the Gloom after 2 weeks of injury recovery (F3 is just good for the soul).

Prayer Requests:  Drew Pescaro is one of the UNCC Shooting victims (friend of Motor Boatin’s family) and is recovering from intestinal surgeries. Continued prayers for F3 brothers dealing with injuries like Shredder.

YHC took us out.

T-Claps (Recognition): T-Claps for double downs: Pikachu logged over 15 miles at U-Turn before posting GP and Peeping Tom posted @ Whiplash beat down. Also, our brother 3 Mile (named for local Nuclear Power Plant & love for running) for posting DR all the way from Johnson City, TN.

 

8 Ball in the GP Pocket

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FNGs: N/A

Warmup:  21 OYO Burpies to honor UNCC Hero Riley Howel, 20 Fozie Arm Circles, 20 SSH, 15 Daisy Pickers, 10 Windmills (YHC called for Windshield wipers instead of Windmills and was corrected by Pikachu), 10 Emperial Walkers, 10 Hillbillies,  20 Moroccan Night Clubs

The Workout

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Pikachu dropped a gas bomb on us early on and it lingered for many long minutes in the stale air.  If the trees don’t eat it, neither should we.

Mosey to the Wall to catch up with Skidmark making his 2nd mark on the HS landscape, but this time in the Jones Park bathroom. Nice work Ace “Do NOT go in there”

2 sets of 80 ct (10 ct down the line) Wall Site and 40 ct BTTW

Mosey back to the Rock Circle

  • 4 sets of 20’s Standard Press (rotating rocks clockwise)
  • 2 sets of 10  Windshield Wipers
  • 10 Boat Canoes
  • 20 LBCs
  • 10 Standard Merkins
  • 10 Rockies
  • 20 H2Ms single leg (alternating)

Aik’n Station Time:  PAX split into two groups on opposing walls but work together

  • 15 Derkins, 15 Dips, 16 Step Ups, 20 Squats, 20 Lunges, 15 American Hammers, 10 Split Jacks, 10 (1.2.3.#) Shoulder tap planks, 4 sets of 10 ct Superman 5 ct rest, 10 Pickle Pounders, 15 (1,2,3 ct) High Knees, 15 Dips, 15 Erkins, and finished the workout off with 15 Plank Jacks

Announcements:  Use the Q Sheet, Truth In Nature Skeet Shoot fundraiser, Pikachu will be posting details around the Memorial Day Murph soon.  GP closed June 1st so PAX participate or support those participating in the Harris Lake Tri-Sprint or Run For The Quay.

Prayer Requests:  UNCC Shooting – for the families and friends of victims. Bullseye’s family friend Jennifer just found out she has stage 4 lung cancer. Continued prayers for Crab Legs

YHC took us out.

T-Claps (Recognition): Skid Mark and Pikachu logged over 14 miles before posting GP and for Bullseye who doubled down w/ U-Turn + GP.

Check Out That Cadence

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FNGs: N/A
Warm Up:

SSH x15 IC

Good morning x15 IC

Daisy pickers x15 IC

YHC asked for any other warm up request – Fazio Arm Circles were requested so we did:

Sir Fazio x15 IC forward, x15 IC backward

Keeping arms up, we moved into the squatter overhead clap x15 IC

Followed by seal claps x15 IC

Follow by chanooks x15 IC forwards and backwards

The Workout:

Mosey to a small wall:

Single leg get ups from sitting position – x10 each leg

Step ups x10 IC each leg

Box jumps x10

Step ups alternating x20

The dip x20 IC

Irkins x15 IC

Dirkins x15 IC

Pull ups (on the playground) x10

Mosey to the parking lot for build a bears:

From the end of a parking lot line bear crawl to the end of the line, 1 merkin, side bear crawl, another merkin, and then crawl bear back. Repeat with 2 merkins and 3 merkins at the corners for each subsequent iteration.

We then switched to the build a crab – same setup with crab walk and crab cakes at the corners. Done for 1 and 2 reps.

Mosey to the rock pile – get rocks and rotate based on questionable math tactics from YHC:

Groundpounder x15 IC

Curls x15 IC

Overhead press x15 IC

Tricep extension x15 IC

Ru’roh x15 IC

Groundpounder x15 IC

Mary:

Mosey to the parking lot to observe/heckle the Run the Springs racers coming through any minute and to give them a show……

Pickle Pounder x10 IC

Captain thors (1:4 WW1 to American Hammer) up to 5

Side planks x10IC each side
Announcements:

See interwebs
T-Claps (Recognition):

Peak Week getting the jump on breathtaker today

LED & YHC doubling down
Prayer:

Shredder & Crab Legs

Forceps home situation

Always and honor and privilege men – thank you