Watch out for that turd!

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Present: @Yosemite, @Finkle, @Scrapple, @Norm

FNGs: none

Warm Up: Mosey around sports complex, at each corner we did a warm up exercise.  corner 1 – SSH, corner 2 – imperial walkers, corner 3 – daisy pickers, corner 4 – Frankensteins
The Workout:

Event 1: a trip to the rock pile…

With rocks we did overhead press, triceps extensions, rut rows, and colt 45’s all in a 10 count.  Then we moved one spot to the left R/R with a partners rock for a total of 4 times.

Event 2: Watch out for that turd.

Mosey to the tennis court

On the way we saw someone took a huge dump in the parking lot.

In decreasing sets of 5 we did CAKES  20, 15, 10, 5

Crab cakes

Annies

Kickbacks

E2K’s (oblique crunch with leg crossed.

To give ourselves a break between sets we did suicides on the tennis court and squats.
Mary:

10 counts of LBC’s, Low slow flutter, American Hammers, X’s & O’s
Announcements: none
T-Claps (Recognition): none
Prayer: can’t remember now

KG Bad Ideas 12/10

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PAX: Finkle, Norm, Sprinkler, Scrapple, Gump, 16-Bit
EC: Norm

FNGs: None

Warm Up: Mosey followed by daisy pickers, smurf jacks, Finkle kicks, Fazio arm circles

Bad Idea #1:
Blimps with a jog around the parking lot after each round. 3 sets.
Burpees – 5
Lunges – 10
Imperial Walkers -15
Merkins -20
Plankjacks/Pickle Pounders-25
Squats-30

Bad Idea #2:
Mosey to the basketball court for some suicides. Broke up into two groups of 3 and one group did suicides and the other group did an exercise starting with Homer Holds (version of homer to marge where you hold up one leg for 5 seconds each while maintaining a back bridge). Next, Balls to the wall, crab humpers, and peoples chair.

Mary: LBC’s, reverse LBC’s, Freddie Mercuries, and side crunches

Announcements: See slack and FB

T-Claps (Recognition): Everyone for picking up the six.

Prayer: Prayed for our country and leaders, Gump and work situation, and Noah’s Ark.

Finkle took us out.

Bday Q #4 – Fab 5 Frozen Fingers

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PAX: , , ,

The F3 Fab 5 formed up this morning in spite of the subfreezing temps (about 28 degrees). 3 Pax returned from a 2 mile EC and joined the 2 others who were eagerly anticipating the forthcoming workout and ready to get the blood pumping in order to combat the cold.

Once we got moving, the cold wasn’t too much of a factor. That is until we each grabbed a rock for part 2 of the workout at which point the fingers began to freeze. Thankfully no digits were lost in the process – at least not that YHC knows of.

Great work this morning men! Let’s do it one more time tomorrow at Casino Royale.  I’ll try to take it a little easy for day 5 of my birthday 5-pack Q (with EC’s) in light of the Frosty CSAUP on Sat.

FNGs: None

Warm Up:

After a quick review of the F3 mission statement (which Martini pretty much nailed), we moseyed around the parking lot and launched into some warmups…

SSH x 20 IC
Daisy Pickers x 10 IC
Frankensteins x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Squat Walkers x 10 IC

The Workout:

YHC carried yesterday’s Possum Trot theme into this workout. For Part 1 the first Pax chose a 10 rep exercise after which we ran a lap around the parking lot. Upon return, we repeated the first exercise and the 2nd Pax added another followed by another lap. R&R until all Pax chose an exercise. After 2 complete rounds (10 different exercises), we were ready for part 2.

We needed a change of scenery and a change of pace so we went to the rock pile and chose a medium-sized rock for a similar stacked exercise routine. This time we each chose a rock exercise and John Cusacked around the flagpole after each exercise. And yes, each new exercise was stacked on the one before. We made one change about halfway through and left the rocks behind in favor of a lunge walk because our fingers were freezing. (We started out doing air presses but decided we looked ridiculous and didn’t want to give F3 a bad name with those who were waiting nearby at the bus stop. Lunge walks were a better choice.)

Mary:

Included in the workout. We returned to the flagpole just in time for COT.

Announcements:

Frosty CSAUP this Sat. at 0600 – Please sign up online so organizers will have a heads up on the headcount.
Ultimate under the lights at Ting on Monday at 0530. Stay tuned for clown car options.
Christmas Party on 12/17 – see FB/Slack for details and sign up.

T-Claps (Recognition):

Martini and Fumunga put in work for EC. (Although Fumunga ditched us within the first half mile.)

Prayer:

Fumunga – job interviews
Friends, family, coworkers who have COVID

I’m sorry, did you just say…

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PAX: , , ,

Like any good epic journey, there was a lot of effort and trials to end right back where we started, but better for it.

FNGs: None
Warm Up: Short mosey then windmills, daisy pickers, finkle leg swings, SSH, Michael Phelps
The Workout: Partner up for one round of B.O.M.B.S from the F3 Exicon. 50 Burpess, 100 Overhead press w/rock, 150 Merkins, 200 Big-boy sit-ups, 250 Squats. Partner goes down the parking lot row, and performs a star jump at every other parking space. Mosey back and switch.  This took us the whole workout, and we were wiped.
Mary: Two trips around the circle for Mary.
Announcements: Dovetail’s moving day, Holly Springs half support
T-Claps (Recognition): EC for Martini and YHC
Prayer: Dovetail and family, Election Day

This Ain’t No Picnic in the Park – Kenny’s Grave 10/15/2020

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PAX:  Finkel, Gamecock, Sprinkler, Norm, Martini

FNGs:  Nope

Warm Up:  SSH, Plank Jacks, Daisy Pickers, Windmills, Good Mornings, Frankensteins, Imprial Walkers, Hillbillies

The Workout:

Pax split into a group of 2 and a group of 3

Round 1-

The Builidng Wall Group 1 the People’s Chair, Group 2 completed 5 Burpees.  Swap. Rinse and Repeat 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Head to the Picinc Shelter

Group 1 LBC’s, Group 2 Completed 7 Derkins, Swap.  Rinse and repeat 6 Derkins, 5 Derkins, 4 Derkins, 3 Derkins, 2 Derkins, 1 Derkin

Round 2 –

The Wall, Group 1 People’s Chair, Group 2 completed 4 Burpees.  Swap.  Rinse and Repeat 3, 2, 1

Picnic Shelter, Group 1 Low Slow Flutter, Group 2 completed 7 Erkins.  Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Round 3 –

The Wall, Burpees, 3, 2, 1 with People’s Chair

Picnic Shelter, Group 1 American Hammer Group 2 completed 7 Merkins.  Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Round 4 –

The Wall, Burpees 2, with People’s Chair

Picnic Shelter, Group 1 Imperial Walkers, Group 2 completed 7 Dips.  Swap. Rinse and repeat 6, 5, 4, 3, 2, 1,

Round 5 –

The Wall, 1 Burppes 1 with people’s chair

Picnic Shelter, Group 1 performed Reverse LBC, Group 2 complted 7 Squats. Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Back to the wall:

The Peoples Chair as a group, 10 count down the line

BTTW as a group, 10 count down the line

The People’s Chair, 9 count down the line

BTTW as a group, 9 count down the line

Standard Plank Hold, 10 count down the line

Plank Hold, right arm up, 10 count down the line

Plank Hold, left are up, 10 count down the line

Standard Plank Hold, 10 count down the line

As promised in the preblast, full body beatdown and no running!

Mary:  Heel Taps, Box Cutters

Announcements:  2nd Ted Talk on 10/27, Food Ruck this Sunday

Prayer:  None Spoken

Taking on the Swarm

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PAX: , , ,

So named because Bebop parked himself under the lamp during People’s Chair, and got swarmed with ant drones. It looked like that scarab scene in The Mummy, and also my worst nightmare.

FNGs: None

Warm Up: Warm-up lap, butt-kickers, high knees, Willy Mays Haze, Fazio Arm Circles, Michael Phelps, Side Straddle Hop

The Workout: THING 1: Mosey over to the FV Community Center for some rock push tug-of-war. Split up into two teams with a pair of rocks at one end of the parking lot. Team 1 performs an exercise then starts pushing the rock to the other end of the lot. Team 2 runs around the community center, and Team 1 stops in place once they’re back. Alternate, and Team 2 exercises and pushes the rock the other way. After a few rounds the team that made the most progress wins. We’ll dial this one in, since everyone made it to the other end before the other team got back. Exercises: Curls for the Girls, Overhead Tri’s, Ruh Rohs

THING 2: Peoples Choice. Start out with a set of exercises and a PAX eliminates the one they hated the most every round. Exercises: Burpees, Merkins, Lunges, Shoulder Taps, Monkey Humpers

THING 3: Peoples Chair with Bat Wings (Seal Claps, Overhead Claps, Fazio Arm Circles Forward and Reverse)

Mary: LBC, WW2, Rosalita, Homer to Marge, Have a Nice Day

Announcements: F3 Mission Statement recital, Norm’s F3 Anniversary, BRR this weekend

T-Claps (Recognition): Bebop and Banana Seat for coming out the next day after the Iron PAX Challenge at Possum Trot

Prayer: Boy George and his family travels, Bebop’s sister for a healthy pregnancy, Gamecock’s Daycare owner’s family loss

Little bit of this, Little bit of that…

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

15 HIM chose to workout at Kenny’s Grave today. Here is what we did.

Warm Up:
Mosey around the parking lot with buttkickers, high knees, carioca. Then circle up.
Good Mornings x10 IC
Willie Mays Hayes x10IC
Windmill x10IC
Copperhead Merkins x10
Copperhead Squats x10

The Workout:
Split into two groups.
Group 1 grab a rock.
11’s on the hill next to baseball field
Rock never touches the ground and always face downhill
At the top – Prisoner get-up (right knee down, left knee down, then back up)
At bottom – Wonder Bra’s

Group 2 on the court.
Two lines PAX guy runs the ladder/cone course with a burpee at the end before repeating back.
Next man calls the exercise each time. Do this until group 1 is done

Tabata at the picnic table. AMRAP 20 secs on/10 secs off.
Group 1 upper body on the tables. G2 lower body in the parking lot.
Upper – Chest tap irkens, Dips, Hand release Dirkens (rinse and repeat)
Lower – Reverse Lunges, Bobby Hurley’s, Star Jumps (R&R)
Should be 3 mins per group then switch.

Mary:
Rapid Mary with only 3 mins. Feet never touched the ground.
Freddy Mercury into Protractor into LSF into Heels to Heaven into Rosalitas
HAND

Announcements:
Last day of Q Dual swap tomorrow at Casino Royale. Reach out to cotters.

Prayer:
School teachers aka Parents, CrabLegs and Forceps, Missing PAX

Thanks to 16-Bit for taking a group today.

BS Out!

Those Star Jumps Gave Us a Break

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PAX: , , , , , ,

EC: YHC solo, but it was flat… that was nice.  I just ran til I ran out of lights.

FNG’s: none

YHC did s two-for in the FV this week. I was less familiar with this site, but between running EC and using parking lots… we had plenty of work to do.  Thanks to my FV pax for welcoming me (from the Springs) as I had the honor of Q at a couple of your home turf places in SouthWake.  7 pax zipped around parking lines in strong fashion this morning at the Grave!
Warm Up: Good Mornings, Sir Fazios F/R, Seal Claps, Daisy Pickers, Hillbillies, and Frankenstein’s all x10 IC.  Warm up mosey around community center stopping along the way for 13 ct. of SSH, Mountain Climbers, and Imperial Walkers.
The Workout: There are 14 parking spaces on each side of the strip that we chose in the KG parking lot. We used those several times for our workout today. Round 1: Pax typewriter crawl all parking curbs and the end island along both sides of the “zipper”. (28 parking spaces). Round 2: similar to round 1 except pax do “happy feet”/fast feet all the way around. Round 3: we did Burpee/Star Jumps alternating in each spot all the way around.  It was at this point that Finkle stated “at least we had a break with the star jumps”.  I thought most pax hated those too? Round 4: Slightly different here. Pax lunge walk and on each stripe, they stop and do a Prisoner Squat for that number of stripe (ie. Stripe 1= 1 squat, stripe 14= 14 squats etc.) The pax did start back at 1 when going to the other side of spaces as Norm mentioned the time it would eventually take to complete this otherwise. But…different idea for a different Q! YHC had I think the perhaps toughest round of all planned for round 5, but time was running low so…

We did clockwork merkins as a pax until all pax and YHC twice, called a number.
Mary: Descending ladders of exercises with 15,10, then 5 IC counts.  Exercises were: Dying Cockroach, Homer to Marge, Freddie Mercury’s, and LBC’s.
Announcements: Q shift for next two weeks, check the Slack and let the smack talk begin! Mulch is good for this week, but needed for future weeks. During Q shift weeks, we are taking donations for the residents at Healing Transitions.  Bring clothes for HS week, bring hygiene items for FV week. Let’s help these fellas out!

T-Claps (Recognition):Norm And YHC for parking our vehicles as such to save 1 parking space of pain!
Prayer: Military, first responders, our Nation. We as men to be a source of peace in chaos, and to bring unity during a very divided time. To live 3rd!  Honor to lead men.

Rockin’ those Abs

/in /QIC:

PAX: Gamecock, Finkle, 16-Bit, Fram, Martini
Warm Up:  SSH, Sir Fozie Arm Circles, Windmills, Good Mornings, Imperial Walkers, Hillbillies, Stretching
The Workout:  Split into 2 groups.  Each chose a line of paring spots.  5 erkins on the first parking bumper, bear crawl throught two parking spaces, 5 erkins at the next parking bumper . . . continued until we reached the other side of the parking lot.

Mosey to the rock pile.  Pick a rock.

Circle up for rock work.  Go around the circle and each PAX called a rock exercise.  Once the circle was complete, we began again with abs exercises going back around the circle with each PAX calling an exercise.

Reinse and repeat rock and abs for 2 more rounds.

Mary:  No Time
Announcements:  Q Sheet has a buch of openings (challenged each PAX present to sign up to Q once a week for the next 4 weeks).  Mulch this weekend – sign up on slack.  16-Bit looking a 12 man for BRR.
Prayer:  Sickness

Kenny’s Grave – A Little Something From Everyone

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EC:  Norm & Gamecock

PAX:  Norm, Gamecock, Fram, Sprinkler, Martini

FNGs:  None

Warm Up:  Mosey around the parking lot, SSH, Sir Fazio Arm Circles, Imperial Walkers, Hillbillies, Windmills, Daisy Pickers

The Workout:  PAX split in two groups,  1 PAX did 5 burpees while the others did squats.  Once 5 burpees were complete, PAX switch. This was floowed buy 4 burpees, 3 burpees, 2 burpees and 1 burpee.

Mosey to the rock pile and pick out a nice one.  Curls for the girls, tricep extensions, ruck rows, squats.

Repeat the 5, 4, 3, 2, 1  burpees.  This time with WWI instead of squats.

Anothe round or rock work.

Mosey back to where we started and began a workout where everyone got involved and got to take charge.  First PAX took off running around the first island.  While he ran, the next man up called out an exercise that the remainder of the group performed until the runner returned.  Once he returned, the next PAX who just chose the exercise took off running and the next PAX in line called out and exercise.  Round 2, running around 1st and 2nd island.  Round 3, running around all 3 islands.  Round 4,  back around the 1st island.

Mary:  Round Robin – each PAX called out an exercise of his choice

Announcements:  None

T-Claps (Recognition):  Great work Men!

Prayer:  Fram’s coworker was in a car accident last night (not sure of scope of injuries, but he did send Fram pics).  12 year old boy near downing at Bentwinds last night (was concious when they took him to the hospital), Country, Military