Finding Our True Selves after TBD

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Pre-blasts with all of the “characters” that have made it out to TBD so far this year.  Not their true selves but the ones AI has assigned the,

1. **Best In Show** (represented by the black poodle with the blue ribbon) 2. **No Doubt** 3. **Sardine** 4. **Firefly** (with the glowing chest) 5. **Stovepipe** 6. **Clunker** 7. **Breach** (in tactical gear) 8. **Flip Phone** (holding the phone) 9. **BlueCrush** 10. **Stumpy** (shorter and standing on a small stump) 11. **Ka-Chow** (in the red racing suit) 12. **P.S.I.** (wearing the gauge shirt) 13. **Midget for Life** (MFL) 14. **Vasoline** (the man in the bright yellow and black suit with metallic sleeves) 15. **Banana Seat** 16. **FedEx** (the man in the brown courier uniform) 17. **FRAM** (there are two characters wearing ‘FRAM’ gear, this could be the group) 18. **Choppa** 19. **Bleeder** 20. **Abe** (the first character of Abraham Lincoln) 21. **Jellybeans** 22. **Nemo** 23. **Woody** 24. **Shooting Blanks** (the young boy with the ‘target’ shirt)

Warm Up: 

  • SSH, Merkins, good mornings, windmills, fazios fwd and back, franks
  • Mozy around the soccer fields to the stage

The Workout:

Thang 1: Steps, Erkins, Steps, Derkins, Steps, Dips, Steps

10 Steps Each Leg, 10 Erkins, 10 Steps Each Leg… You get it

Thang 2: Rocks in the dark lot

Headed to the dark lot with the rock pile, picked up the flat rocks

1. Push rock forward and crawl to it, push in again, keep going until you get to the other side of the lot

2. Walk the return trip doing curls for the girls on the way.

3. Overhead Press and Tricep Extensions

4. Put both hands on the rock and maintain contact with the rock and push it forward like a sled.
5. Walk the return trip doing curls for the girls on the way.

6. Overhead Press and Tricep Extensions

Thang 3: The Broad-Jump Burpee Ladder

Line up the PAX at the end of the parking lot.

1.Broad jump forward as far as you can, then immediately drop and do 1 Burpee.

2.Broad jump forward again, drop and do 2 Burpees. Continue this pattern all the way up to 5 Burpees. 

Mary: Hello Dollys, Low slow flutters, WW2s, Heel Taps, Homer2Marge, Homer2Marge (again… again…)

Announcements:

  • Volunteer June 12th – https://f3southwake.slack.com/archives/C8VU9BS0K/p1779283022783959

Prayer:

  • Prayers for MadDog’s wife as she begins cancer treatments.

TBD Celebrating 61

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Warmup: Squats, arm circles, squats, merkins. Followed by 10 burpees because M4L and Banana Seat were late. That’s right 5 per late PAX 🙂

Main event: Maximize the site features and celebrate the number 61.

First stop: Nice brick wall next to Hunt Center. We had six PAX, so we counted off 10 each x 6 for 60 plus 1 bonus. Three rounds of BTW and preacher’s chair. Why is it called preacher’s chair?

Next stop: Split rail fence behind Hunt Center. Three rounds of arm/shoulder work: Erkins alternating with derkins. For each round of derkins, we placed our feet on an different rung of the fence.

Next stop: Front corner of parking lots for leg work: Squats and lunges and Turkish getups.

Next stop: The grassy hill behind the Hunt Center. At least three rounds with multiple exercises at top and bottom. Squats, merkins, leg swings, erkins, derkins, etc.

Ended this tour with lunge walks up the wooden steps.

Mary: Just enough time for everyone to choose their favorite “worst” exercise. Banana Seat – monkey humpers. Midget – absolutions. PST – burpees. Shooting Blanks – heel taps. Best in Show – side plank hip raise. Yogurt – American hammers.

My pleasure and HONOR to lead.

Note: This year’s photo plus 2022 BDay Q Cletus. Both taken with the same iPhone 8 🙂

 

Do I have Legs?

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Warm Up: Good mornings, Windmill, Seal Claps, Overhead claps, Fazio arm circles, SSH

The Workout: 2 Rounds, 4 Corners

Round 1

1st Corner – 10 Pull ups, 20 LT Dans, 30 Monkey Humpers

2nd Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

3rd Corner – 10 Merkins, 20 LT Dans, 30 Monkey Humpers

4th Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

Round 2

1st Corner – 5 Pull ups, 10 LT Dans, 15 Monkey Humpers

2nd Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

3rd Corner – 5 Merkins, 10 LT Dans, 15 Monkey Humpers

4th Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

Announcements: Murph Monday – Herbert Akins Elementary

Prayer: Ka-Chow test, Traveling

Pain Stations

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FNGs: none

Warm Up: good mornings, ssh, willy mays hays, sir fazio, prisoner squats, merkins

The Workout:

25 mins
3 stations at Womble Pavilion

wall balls

weighted lunges

people chair

1 pax carried 120 (2x 60lb) dumbbells around the pavilion as a timer. Once they finished everyone rotated. 

15 mins

core challenge (5 exercises for 45 seconds / 15 second rest) for 3 rounds

broken bicycles, american hammer, side plank hold (l/r), freddy mercury

Mary: light stretching

Announcements: F3 shirt order and upcoming Manion WOD

T-Claps (Recognition):

Prayer: NoDoubt recovering from finger injury

Game Night

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FNGs: none

Warm Up: Lapped the soccer field with stops at the corners: SSH and good mornings, squats and worlds greatest stretch, merkins, step-ups and preachers chair

The Workout:

Thang 1:

4 minute blocks, each pax works at their own pace on a descending ladder until time is called.

Round 1) 30-20-10-5 merkins, with a sprint to the end after completing each set

Round 2) 30-25-20-15-10-5 SSH with a bear crawl after each set

Round 3) 30-25-20-15-10-5 Freddie mercuries with 10 Star jumps

Round 4) by request from Ka-chow, 12-10-8-6-4-2 burpees with a karaoke break

Thang 2: pax gathered in a plank circle to draw uno cards in a rotating fashion. Draw-er of the card had to complete the number of merkins that corresponded with the number drawn while everyone else held a plank.
Skips and reverse as expected, draw two doubled the number of merkins for your next card, wild was 20 merkins.

Goal to be the last man standing, knees touch the ground and you’re out.

Blue crush put us all to shame by ending the game with 40 merkins following a draw two+wild combo card draw.

Thang 3: dodgeball on the tennis court with a 5 burpee buy-in

Mary: pickle pounders, box cutters, homer to Marge

Prayer: families, kids

HC’s TBD at TBD

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FNG: Nope

WU- Mission/Core Values, various exercises

Flip phone and I were reminiscing about last week‘s flood of pax around the 5:28 mark. 5:28 came and went So it was just him and I after Choppa, took off.

ME:

2 rocks , 100 reps cumulatively between 2 guys, run and switch rocks in a relay style Thang.
OH press, squats, WW3.

Thang 2:

100 toe taps, 50 calf raises, 20 jumping pound grounders, lunge walk with rock side twist. Rinse  and repeat except bear crawl rock push instead of lunges.

Mary: Stretching

Announcements: Choppa headed to Greensboro for a rock event on Friday, ruck race series put on by Breach, queue them all challenge.

Prayer: Chopper‘s daughter Lillian Graduating early excepted into law school, feeling the pressure. Unspoken.

Bakers Dozen Beat Down

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FNGs:
None

Warm Up:
Quick and Easy Warm Up, including the Mission Statement and 5 Core Principles

The Workout:
We paired up and worked through the stations, alternating between abs and chest exercises.

7 Stations:

80lb SB – Squats60lb SB – Sand Bag Burpees15lb Med Balll – Nut CrushersEndless Rope ClimbAlternating Battle RopeCinder Block – WWIIIJump Rope

Mary:
More Abs in preparation for April’s Ab challenge

Announcements:
Q’em All Challenge and AO Challenge, Signup and Get After it!
T-Claps (Recognition):

Prayer:

All the unspoken, Clunkers Mother In Law, First Responders and Military

Partner DORA

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FNGs: None

Warm Up: Michael Phelps, SSH IC, Good Mornings IC, Daisy Pickers IC, and Stretching

The Workout:

  • Standard partner DORA with Merkins x100, Squats x200, and LBCs x300.
  • Rock work of Curls Fu Du Gurls, Groundpounders, Chest Press, Skull Crushers, American Hammers, and Rutrows.

Mary: LSF IC, Hip Poppers IC, Stretching

Announcements: Breach’s 3-Ruck Challenge

T-Claps (Recognition): None

Prayer: Safe travels to DC for Best In Show’s and Clunkers kids. 

When the Snow Cleared

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FNGs: None

Warm Up: Side straddle hops, Frankensteins, hillbillies, side straddle hops, 400m mosey, slow squats, slow merkins.

The Workout:

x5

KB Swings ( 15 )

KB Gobblet squats ( 12 ) 

KB Clean Press ( 10 )

Burpee jump overs ( 8 ) 

KB Front raises ( 5 )

400m run

 

BONUS TO MEET TIME: KB Pull Overs (10), WWIIIs (10), KB Pull Overs (15)

Mary: none

Announcements: Fund Raiser opportunity currently posted in Mumble chatter page. 

T-claps: Age was a brief topic of discussion in COT. We spanned an age range of almost 3 decades with PAX in their 20s, 30s, 40s and 50s all growing stronger together this morning. Best In Show pointed out that He is literally twice my age. Even with that being the case, Im still trying to just keep up with Him 90% of the time haha. T-claps for setting the bar high and being an example of what a long term commitment to health and fitness looks like 💪👊

Prayer: Pray for those who have recently lost loved ones. Pray for those fighting sickness. Pray for the state of our country and the on going division within it. 

Its a good day 💪🏽🔥

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The Name Game

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FNGs: None

3 Bootcampers; 2 Ruckers

Warm Up: Carry coupon to shelter, Good Morning, Arm Circles, WMH

The Workout:

#1 Two Rounds with Coupon (KB or Dumbbell) x 10: Curls, Triceps, Rows, OH Press

#2 : 5 count each exercise.  PAX chose exercise that began with their name.  We built as we went going through first, middle and last name since we only had 3 PAX.  

Exercises: American Hammer Anthony, Bolt 45 (15) Bob (Robert), Halo Hageman, Eric to Marge, Peoples’ Chair Horacio, No (Low) Slow Flutter Neimann, Smurf Jack Jeff, Tricep Thomas, Dip Dudley

#3 Finished with a round of curls, triceps, rows , press w coupon

Mary: Return coupons, GM, Forward Fold

Announcements: Help Dauber’s son move this Saturday. 

Prayer: Love and Lead well today men.