Womble Graffiti Art Museum @ TBD

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PAX: Breach, Yogurt, Bleeder, Cancun, Tetanus, Kosher on the Q

FNGs: nada

Warm Up:

Good mornings, 5 burpees for late appearance from Tetanus, SSH, Sir Fazio Arm Circles forward/reverse, Hillbillies, Imperial Walkers

The Workout:

PAX moseyed around the soccer field to the Ivan parking lot. There we partnered up – PAX ran opposite ways around the parking lot and completed 5 rounds of 10x pattycake merkins on one side, then 10 pattycake WW2s on the other side. Some complaining came from the PAX…something said about already having a mile on the watch…the beatings would continue until morale improved….

Moseyed to the amphitheater and completed 3 rounds of heels to heaven with legs hanging off of the edge of the lower wall, irkins, and dips. Then completed 3 rounds of people’s chair – 15 count each PAX, with chillcut plank hold 15 count each PAX in between. Observed a fair amount of “local art” on the amphitheater. Was it impressionist? Abstract? Still life? Who knows…

Moseyed to the rock pile – did a circuit of overhead press, chest press, ruh rohs, skullcrushers, goblet squats, return your rocks

Moseyed to the picnic shelter for 2 rounds of up and over the picnic tables.

Moseyed back to the tennis courts for popcorn Mary.

Mary:

Popcorn Mary consisted of boxcutters, heel taps, Freddie Mercury, Homer to Marge, dying cockroach

Announcements: Cookout July 30th

T-Claps (Recognition): Bleeder, Yogurt, Breach on the blazing fast EC

Prayer: Unity, PAX doing 75 hard, new jobs, travel, 2.0s with sleep issues

Can You Smell the Granite?

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First day of the June Challenge and dues were showing up eager to start posting some points. I haven’t written a backlist in about 2 months…but nothing like a challenge to light a fire under you…so here goes! Great to see these 11 guys out there pushing each other…while we pushed rocks today and seeing all these HIM putting in a strong pace on the indian runs!

EC: Dahmer, Bleeder, Yogurt, YHC

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Sir Fazio’s x 10 (F/R), Imperial Walkers x 10, Chinooks x 10, Windmills x 10, a quick mosey over to the bridge.
The Workout: Two lines, mile long figure 8 Indian Run around and through the ball fields, stopping 4 times: 5 burpees/15 merkins, 5 burpees/15 ct. BTTW, 5 burpees/15 irkins, 5 burpees/15 ct. People’s Chair.  A quick mosey together over to the rock pile and while many PAX began circling up, YHC instructed them rather to head over to the grassy hill for 11’s. There was some groaning about…

11’s on the grassy hill being sire not to wake the residents. Ground Pounders, run up the hill, Wonderers, all IC.

Once finished, we did a rock push bear crawl back across the parking lot with lots of guys picking up the 6…which I think was me today.

We circled up for some rock exercises which included two rounds of the following: Curls for the Girls x 15, Triceps x 15, Rut-Rows x 10 IC. Guys were told to grab 2 smaller hand held rocks and we did a series of 20 ct. shoulder exercises including Front Raise, Lateral Raise, and Press.

We returned rocks and returned the long way around Womble in 1 Indian Run line with a jailbreak at the end. We logged just a bit over two miles as we headed in for Mary.

Mary: LBC’s x 15 IC, LSF’s x 15 IC, Homer to Marge x 15 IC. 30 seconds of Have a nice Day!
Announcements: June Challenge underway, Help Stubs with the Meal Train on 3rd F.
T-Claps (Recognition): Sand Crab gave YHC some COT kudos!
Prayer: FedEx two boys are graduating HS!, some guidance for them as they move into the future. Prayers for Stubs, Lipstick. YHC took us out!

Hump Day TBD

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Warm up lap to lower lot with agility
Warm ups
Willie Mays Hayes
Air squared
Slalom
Squatted moracan night club
Michael Phelps

Reverse broke back dirkens x10 3 rds
Indian run to upper Volleyball lot

Curb to curb 7’s
Mike Tyson’s
Dirkens
Bear crawls across

Big loop Indian run back to tennis courts
Crabs in a bucket
Broad jumps across court broad jump burpees back across

Mary
LBCs
Reverse LBCs
Box cutters
Plank
Catalina wine mixer
Pickle pounders

Great work men!

BS out

F3 Welcomes Baseball Season ’22

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Windmills, Sir Fazio Arm Circles (front/back), Seal Claps, Overhead Claps
The Workout: My daughter had her first baseball practice of the season last night, so that gave me a good idea.

Thing 1: Diamonds on the ball field.
PAX gathered at home plate. Bear crawl to first base where we did squats. Bear crawl to second base where we did squats and merkins. Bear crawl to third base for squats, merkins and WWIIs. Finally, bear crawl home for squats, merkins, WWIIs and side lunges. One more round as we start taking exercises off.

Thing 2: PAX split into two groups. Group 1 holds squat while group 2 sprints to the fence and moseys back. Switch. Then group 1 holds plank while group 2 sprints out and back. Switch.

Thing 3: People’s Chair, 10 count down the line x8. Balls to the Wall, 10 count down the line x8.

Moseyed back to the parking lot for Mary (both tennis courts were taken!).
Mary: A couple of Mary exercises (can’t remember, sorry) and group stretches before closing out.
Prayer: Lots of guys dealing with sickness or injury, either personally or in their inner circle. Three Alarm’s upcoming surgery. Reach out to your fellow PAX that you haven’t heard from in a while.

Who wants to do some Merkins?

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FNGs: none
Warm Up: Mosied over to the Hunt Center and circled up for; SSH, Good Mornings, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: Ran around the back of the Hunt Center and down to the pit. YHC isn’t the best at merkins, so merkins were the main course today.

7 of Diamonds (sort of)
First corner: standard merkin x7
Second corner: standard merkin x7, Copperhead merkin x7
Third corner: standard merkin x7, Copperhead merkin x7, hand release merkin x7
Fourth corner: standard merkin x7, Copperhead merkin x7, hand release merkin x7, staggard merkin x5 each side (10 total)
First corner: Copperhead merkin x7, hand release merkin x7, staggard merkin x5 each side (10 total)
Second corner: hand release merkin x7, staggard merkin x5 each side (10 total)
Third corner: staggard merkin x5 each side (10 total)

Mosied over to the hill and lined up in plank on the hill for Clockwork merkins.
12:00 x5, 3:00 x5, 6:00 x5, 9:00 x5

Hopped over the fence for:
Urkins – top rung x10
Urkins – bottom rung x10
Durkins – bottom rung x10
Durkins – top rung x10
Dips x10

Back to Womble and to the rock pile. PAX grabbed a mediumish rock and lined up on one side of the parking lot.
Curls for the girls, in cadence x30
Triceps, in cadence x30
Ruh Rohs, in cadence x30
Bear crawls halfway across the parking lot, mosey back.
Curls for the girls, in cadence x15
Triceps, in cadence x15
Ruh Rohs, in cadence x15

Returned rocks and hopped over to the picnic shelter. More Urkins, Durkins and (French) Dips, 10 each. Followed by People’s Chair with a 10 count down the line for 50 total. Repeated once more and mosied back for Mary.

If my math is correct (and it is occasionally), we did 204 merkins today.
Mary: Popcorn Mary followed by a couple of yoga stretches
Announcements: donate blood, Q source on Wednesdays at Panara
Prayer: Da Business’s surgery, PAX dealing with illness and injury

Feelin’ S.C.R.A.P.P.Y at TBD

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FNGs: BonBon – Came to us by way of HollyFest

Warm Up: 5 Burpees for the late guy, Fredrico – He announced himself with confidence, slotted right in, no questions asked

Windmills, Daisy Pickers, Fazio Arm Circles, Seal Claps, Overhead Claps, SSH

The Workout:

Inspired by this random article that hit my newsfeed….

https://lifehacker.com/12-bodyweight-exercises-that-will-actually-make-you-str-1847903062/slides/12

Mozy around the soccer fields – Sprint the length of the Ivan lot and continue Mozy to the shelter

  • Single Leg Squats – Each leg x6
  • Copenhagen Planks – Each leg x6
  • Reverse Nordic curls – x10
  • Australian Mountain Climbers – x10 IC
  • Poop Eaters – x10 IC
  • Pike Merkins – x10
  • Yogi Boo Boos – x20 IC

Repeato 1x

Mary: One last lap/sprint around the soccer fields – this is when the mumblechatter uncovered that Fredrico was not an F3 name but an FNG name.  OUR LATE GUY WAS AN FNG!?  The disclaimer was provided as we made our way to COT which launched straight into naming.

Our FNG spoke of his athletics in his college years but how he favored the couch since his son came along.   There was a consistent request for BonBon among the PAX (one in particular) and so he was named.

Announcements:

  • Get those food purchases ready for the Food Cupboard!!!

T-Claps (Recognition):

  • PAX for your help at HollyFest.  We got an FNG and we renewed our rental of the fields at Ting for Ultimate – 1 more year

Prayer:

  • YHCs, Uncle in the ICU with Covid
  • Twins on the way to Swisher Sweet’s sister – family growing from 2 kids to 4 kids
  • BonBon and family are looking to buy a house – Prayers brother

Goggins Beatdown at TBD

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I had been eyeing this workout from David Goggins for some time and finally pulled it out at TBD. 6 PAX put in the work and we finished in about 38 minutes, just in time for Mary.

FNGs: Nope
Warm Up: 10 minutes of SSH
The Workout:
https://youtu.be/SaiiLzTNVmo?t=89
(10 sets) 10 SSH /10 merkins
100 Alternating lunges
110 WWIIs
55 Catalina Wine Mixer
55 WWIIs
55 Catalina Wine Mixer
(3 sets) 10 SSH /10 merkins

Mary:
Homer to Marge, LSF, Downward dog, runners pose, pigeon

Announcements: See Slack for races and Holly Fest sign up.

T-Claps (Recognition): All PAX for finishing that workout.

Prayer: Unspoken and for our calves.

When the Lights Come On!

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A Tour De Womble as the birthday week Q streak continues. Got a seed idea the night before from Mookie asking about a song and artist, so we gave it a try! It worked well!

FNG’s: None
Warm Up: Good Mornings x15…that’s all.
The Workout: Mosey over to the far parking lot for some fast feet, curb crawls, Shoulder Taps IC x15, Irkins x15, Dirkins x15, and inverted curb crawls.

We moved over the the band shelter next for a 10 ct. per PAX People’s Chair and then Balls to the Wall. We then did Step-Ups x20, and Dips x20.

We then moseyed over to the picnic shelter for a picnic table/bench/abyss irkin crawl. We split the group in 2, one group used the tables/benches, while the other did LBC’s IC. Turned out each group got 60 LBC’s done.

We then did an Indian Run up to the ball field parking lot (the rougher one) for a rock push to the top, a plank hold, and Cusack return.

The PAX went on another Indian Run down to the Pit for a 7’s series. Foxhole Merkins on one end of the field, run, then Star Jumps on the other. We got a little over half when YHC realized it was time to mosey back to the tennis courts for Mary.
Mary: Took a quick 25 Fence Squats and then on our six for a little Jason Aldean. Whenever the line “when the lights come ON!!!” it was a burpee. During all other parts it was mostly shoulder taps, Pickle Pounders, some LBC’s, and Homer to Marge. Good times!
Announcements: CSAUP at Hilltop Needmore Oct. 16th. 3rd F activities for HollyFest.
T-Claps (Recognition):
Prayer: FloJoe has a friend who’s got family on ventilators with COVID.

To Be Determined 08/11/21

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AO: To Be Determined
Workout Date: 08/11/21

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Mosey across Stinson for Jacob’s Ladder (burpees) on the path
2) Mosey up stairs for wall set: Balls To The Wall (group 10 counts), People’s Chair (group 10 counts), Australian Mountain Climbers x10 IC
3) Mosey to the tennis courts for Rack Em Stack Em: corner 1: burpees x5, corner 2: merkins x10, corner 3: squats x15, corner 4: American Hammers x20 IC. Proceed through the corners in this order: 0-1, 0-1-2-1-0, 0-1-2-3-2-1-0, 0-1-2-3-4(0)-3-2-1-0.
4) Mosey to the shelter for 10-15-10 bench pyramid: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins

https://www.strava.com/activities/5774309401

Mary:
Probably Dolly, Homer, Rosalita, Heel Tap Freddie Mercurys

COT:
5 PAX
Announcements and Prayers

Naked Moleskin:
T-claps to HAZMAT for pushing this morning!
This was my ninetieth #F3Q21 #2021Challenge Q (ninety-fourth overall). Next Q is Thursday (tomorrow) at Bradford’s Ordinary in Carpex.
-Pigpen

QIC: Pigpen
PAX: HAZMAT, Florence/FloJoe, Hardy, Fanny Pack, Pigpen
Workout Date: 08/11/21

TBD

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FNGs: Nope

Warm Up:
Spine rotations, good mornings, Frankenstein kicks, sir fazio arm circles, daisy pickers

The Workout:
Mosey to rock pile and grab a medium size rock. PAX did exercises at each end of the parking lot with exercises on each end. We cusacked our rock across the parking lot and bear crawl pushed it back.
Exercises by rock pile:
Curls, overhead press, bus drivers, rut row

Exercises at other end of lot:
Squat, lunge, single leg dead lift

3 rounds were done and moseyed back to tennis courts.

Plank hold on back court line. Plank shuffle to left until Q called it. 1 merkin. Shuffle right, 2 merkins going up to 5 merkins. Mid-way the 2 pups got into a little scuffle, which was a nice break.

Mary:
LBCs, American hammers, and a few others

Announcements: See social media

T-Claps (Recognition):
HaxMat for lots of posting lately.

Prayer:
Unspoken, YHC took us out.