Apple Fritters at PC

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FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles / Seal Claps, Overhead Claps / Chinooks
The Workout: The mumble chatter was rolling this morning, you would have thought we were in Carpex!
We started out on “that hill” with 7s. Squats at the top, WWIIs at the bottom. Mosey down, bear crawl up.
Moseyed over to the wall behind the stores for 2 rounds of People’s Chair and Balls to the Wall. Then we grabbed two palm-sized rocks for 2-3 rounds (bad memory) of Curls for the Girls, overhead press and Ruh Rohs. Someone said something about being cold and apple fritters and YHC almost lost his cadence.
Returned our rocks back to PRECISELY where we found them and moseyed around the back side of the shopping center, stopping for a few copperhead squats (in cadence).
Mary: Popcorn Mary (each PAX got to choose an exercise).
Announcements: Christmas party this Saturday! Be aware of heart attack signs, especially this time of year, and speak up if you don’t feel right.
Prayer: Softserve’s hand

Not Quite As Bad As A Dirty Delete

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Pre-blast art by: DALL-E 2 with the prompt “fat purple cobra sitting next to half-eaten pumpkin pie”

FNGs: No

Lipsticks attendance was a surprise since he had HC’d and made a big deal about dirty deletes for Prison Yard… He overslept so we got him instead (yippee)

Warm Up: Good Mornings, Frankensteins, SSH, Imperial Walkers, Hillbillies

The Workout:

THANG 1 – Mozy to the church lot – Stack-em-up BLIMPS

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

THANG 2 – Mozy to THAT HILL

  • 10WW2s
  • Sprint up the hill
  • 10 Star Jumps
  • Down the hill
  • Repeat 5x

Mary: Box Cutters, Ankle Grabbers, Crab Cakes

Announcements: Christmas Cookie Party – Ms and 2.0s invited

Prayer:

  • Sick PAX coming back from the holidays.
  • SoftServe, healing up after an ordeal involving his ring finger.  Also prayers for his family as they are faced with some tough decisions concerning one of their dogs.

Climbed the Mountain at the PREMIER Lunar Eclipse viewing AO Purple Cobra

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FNGs: None

Warm Up: SSHs, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Moseyed to various locations to climb the mountain. Location #1 = 10 Burpees, Location #2 = 20 Monkey Humpers, Location #3 = Sprint from bottom of the hill to first intersection, complete 30 Merkins, Location #4 = 40 squats into 50 walking lunges (25 out and back).  Climb back down as we travel back to location #1. 

From here we travel to the rock pile, gather palm size rocks and mosey to parking lot.  Curls for the girls, one arm static while we rep with the other, switch.  Wall Sit.  Shoulder press, one arm static, switch. Wall Sit. Chest Press, one arm static, switch. Wall Sit with rocks for lateral and front raises in cadence. Ruh Rohs. Balls to the Wall (10 count each PAX). Into Carolina Dry Docks (10 count OYO).  Return your rocks.

Mosey all the way around the shopping center back to the Flag. 

Mary: Popcorn Mary. Freddie Mercury, Pickle Pounders, Homer to Marge, Breakdancing Bear to name a few. Got some stretching in to boot.

Announcements: CPR Class Nov. 21. Get out and vote.

Prayer: Sick and injured PAX. Unspoken. 

25 Count’s for the WIN

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FNGs: N/A

Warm Up: Hillbillies, Imperial walkers, Sir Fazio Arm Circles, & Side Startle Hop

The Workout:

Moseyed over behind Harris Teeter and grabbed some rocks:

– curls for the girls
– shoulder press
– flys

Then we did some wall sits for a 25 count 🤘🏼

Dora – 100 push-ups, 200 Crunches, 300 Squats

The 6 Indian Run

– star jumps
– push-ups x2
– monkey humpers

Mary: good mornings, pickle pounders, box cutters, boat canoe, American hammers, and I forgot the rear we were crushed 💪🏼

Announcements:

– Holly Spring CPR awareness event

T-Claps (Recognition): N/A

Prayer:

– prayers for a 17 yr old girl involved in a crash and that is on critical condition in Alabama.

Is the Q going to Merlot?

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FNGs: Nada

Warm Up:

Good Mornings, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps

Moseyed to other end of parking lot, then Imperial Walkers, Daisy Pickers, Squatted Moroccans

The Workout:

PAX moseyed down Sunset Lake to Sunrise UMC. There we completed the following:

Round 1: Irkins x 20, Dips x 20, Bulgarian Split squats x 20 each leg. We completed two sets of these.

Round 2: Partner DORA – 100 squats, 200 LBCs, 300 merkins…that’s right…300 merkins. Partner ran to the other end of the Sunrise UMC parking lot and returned, then switched. We got through about 275 of the merkins before YHC called it before I merlot’d…

Round 3: PAX moseyed to far end of the Sunrise lot and grabbed medium/large rocks. We completed Ruh-Rohs, Curls for the Girls, Skullcrushers, and Overhead Press.

PAX moseyed from Sunrise back to the flag. YHC again thought he’d merlot…nothing like wrecking yourself on your own Q.

Mary:

Not much time for Mary but we did squeeze in Box Cutters, Homer to Marge, Heel Taps, Freddie Mercury.

Announcements:

Sign up for Hollyfest, CPR class, know where AEDs are if you are Q’ing somewhere…reminder re: Chipper in Carpex.

T-Claps (Recognition):

T-Claps to all PAX for pushing their limits this morning in the dense fog. Twas thick.

Prayer:

Bleeder’s daughter, sick/injured PAX. YHC took us out.

Keep It Simple, Stupid

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to “that hill.” Directions were simple. Start at the bottom with WWIIs. Run to the halfway point for squats. Then run to the top for murkins. Started with 10 on each three. Then 20. Then 30. Then back down to 20 and then 10.

Next, we went over to the rock pile behind the stores. PAX retrieved two palm-sized rocks each. Exercises were Curls for the Girls, Triceps and Ruh Rows. To finish off, and in observance of Oktoberfest, PAX participated in a beer hoist F3 style. Hold the rocks out in front while calling out a 15 count all around. Returned rocks and moseyed back for Mary.
 Mary: Popcorn Mary, including such hits as LBCs, Box Cutters, Chill Cut Plank and more.
Announcements: Celebrate Fuquay Varina and HollyFest need volunteers.

No plan? No problem

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PAX:  Bondo, Woody
Warm Up:  SSH, Good Morning, Sir Fazio, Windmill
The Workout:  YHC showed up with no plan other than murder bunnies, because this AO has the coupons.  But it turned into a pretty decent workout.  Starting with Patty Cake Merkins around the bank, for several laps.  We then brought two coupons to the parking lot, determined a number of empty spaces to serve as our distance and set one coupon on each end.  One PAX did an exercise at point A, while the other PAX murder-bunnied to point B, then bear crawled back to point A, at which time they switched, and repeato.  So.  Many.  MURDER BUNNIES & BEAR CRAWLS.

The exercises were merkins, skull crushers, curls for the girls, LBC, Carolina Dry Docks, not necessarily in that order, but multiple rounds of each.  After two or three rounds a recover mosey was made ’round the parking lot, with a stop at the Nail Salon for People’s Chair.  I think we got three of those in.
Mary:  Box cutter, low slow flutter…I think a third one, but only had about 2 minutes.
Announcements:  BRR, I guess.  Maybe something happening for 9/11.
T-Claps (Recognition):
Prayer:  Safe travels for BRR teams, prayers for Bondo’s expected grandchild, and for my Dad’s surgery recovery

Exploring that whole parking lot at Purple Cobra!

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FNGs: None
Warm Up: SSH, SFAC, Windmills, Squats
The Workout: Mosey to the church!

On the way we did 35 dips IC (my shoulders), 20 irkins IC.

At the church, we split up into groups and did a modified set of 7s. One group started with 7 turkish getups, the other group started with 7 squats. We counted down from there by running to the other side of the parking lot – every time we passed each other we did 7 merkins.

After this, we did 3 rounds to the other side of the parking lot. One group ran, the other group did an exercise. Planks, LBCs, and then homer to marge.

Finally, we did one round of bear crawls around the last side of the parking lot (thanks Bondo!) while the other group did pickle pounders.

Back to the HT parking lot for one round of BTTW and one round of preacher’s chair, during which there was one particularly nasty fart that actually made YHC stop his counting. We hustled back to the flag and that was that!

Mary: No time

T-claps: Wallaby! Nice to see you back out, brother!

Prayer: F3 PAX in Raleigh’s brother died rescuing family from a riptide. Family saved, brother did not make it. Also Fanny Pack for skin cancer removal.

Purple Cobra 06/14/22

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3 for EC and 9 Pax for the main event of inventing it as we go Purple Cobra

Midget4Life, Gilette, Corncob, Sand Crab, Dahmer, Bondo, Moose, Kickstand and Breach on the Q

Warm Up: 22 reps counts of SSH, Windmills, Imperial Walkers/Hillbillies and Good Mornings

The Workout: a Little mosey around the back of the center for 3 rounds of alternating Balls to the Wall and Peoples chair, while the other 1/2 of the pax did some plank holds, LBC’s, 6in leg holds, absolutions and some merkins.

This was followed by a bear crawl Indian run and then some movement to the other side of the parking lot for 4 corners of fun. Midget made us partner up and learn a few things about our partner as well as ran, bear crawled and crab-walked around the square. We stopped at each corner for 15 counts of Merkins, Squats, LBC’s and Starjumps.

Another mosey to the front of Globo gym for some real Indian runs back to start

Mary: 22 counts of hello dolly followed by 2 mins of stretching to close out the workout

Announcements: (Midge4Life) Get to know your fellow pax, he may just need to have someone ask if he is doing ok. Its important that we know each other as people not just as the guys that work out together.

(Breach) there are some mentor opportunities with the Travis Manion Foundation coming up. Details will follow on Slack for anyone that is interested.

CLosed in Prayer:

Loops around Sunset Lake Commons

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FNGs: Dr. Feelgood, Ponch
Warm Up: Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Sir Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: The name of the game today was String-o-Pearls. Mosey, stop, exercise, continue. We took a trip around the Harris Teeter shopping area while following a pattern of upper / core / lower exercises (merkins, WWIIs, squats, etc). 20 reps each stop. We did also stop for People’s Chair (10 count down the line for a total of 140 count) and Balls-to-the-Wall (5 count for a total of 70). 1.5 miles completed along the way.
Mary: More WWIIs, Dying Cockroaches, Homer-to-Marge and Mountain Climbers. Finished up with some yoga. Ended a bit early to make time for the FNGs.
Announcements: Get on that meal train for Stubs! (see Slack for details)
T-Claps (Recognition): Dr. Feelgood and Ponch for coming out to their first F3 workout. Hope to see you guys again soon!
Prayer: Stubs and his family, Sand Crab’s friend (new baby)