UFO High Score Comeback
22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.
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Q School: Session 2
12 PAX came out to Cletus for some edumucation. Here’s what happened.
Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Be ready for CoT with announcements and prayer requests/praises
Thang 1: Dora – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers
Thanks for coming out men!
BS out
Do any of us remeber what we say to the FNG at the begining of the work out?
FNGs: Welcome
Warm Up:Once around popcorn, SSH, Arm Circles, Seal Claps, Imperial Walker, Hillbillies,
The Workout: Standard rounds of playing with our rocks.
Big group of respectable men and YHC.
Apollo Creed Tribute
FNGs: None
Warm Up: arm Circles, GM, WMH, SSH.
The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest.
- Jump Rope w or w/o rope
- Offset basketball merkin
- Heavy bag punching
- Pull Ups / TRX rows
- Punching w small weights
- Quick feet (curb)
- Slam ball
- KB squat,bob & step
- Wonder bra
- American Hammer
- Bent over row
- Mike Tyson’s off curb
Mary: each PAX selected an an exercise 10 count or in cadence
Announcements: Dauber’s Super Bowl Squares. Check slack. Donations go to HS Food Cupboard
Prayer: Stub’s dad’s best friend passed away.
Cinder Blocks are heavy
FNGs: None
Warm Up: SSH, GM, WMH, Arm Circles. The PAX did a great job reciting core values and F3 mission. No penalty burpees.
The Workout:
Grab a Cinder Block, Cusack for a bit. 10x Ground Pounder, 10x Rows. Cusack. Did 3 rounds.
Curls and Triceps as we walked to bathroom building w blocks.
Dora : 100 Merkins, 200 Squats, 300 LBC (single count). Partner farmer carry both cinder blocks 50M and back.
return blocks.
Mary : Stretches and circle of ab exercises called out by each PAX. Final set of Good Mornings.
Announcements: Trash pick up today 9AM Walmart FV. My Way anniversary party today 5:30PM My Way in Holly Springs
T-Claps (Recognition):
Prayer: Motor Boatin’s sister to ER last night . Uncertain. All PAX dealing with injuries and illness.
Cold cold morning at Ground Pounder
FNGs: None
Warm Up: Hill billies, Imperial walkers, Sir Fozio Arm Circles forward and backward, Willy Mays Hayes, Side Straddle Hops, some merkins
The Workout: Large rock and rotate to the left after each exercise: Curls for the girls, Wonde, Rut rows, Overhead tricep press, Shoulder press, Ground Pounder. Move to the wall. Balls to the wall with counts of 10 by each PAX, people’s chair 10 second counts, individual calf raises cadence x 11. Repeated large rock work rotating to the right, and then the wall exercises. Played 2 holes of frisbee golf with squats before each throw on the first hole and monkey humpers on the 2nd hole. Breach also added a missed putt penalty for 5 merkins for each missed putt. Nice finish. Time’s up so brought it back to COT.
Announcements: Road cleanup scheduled for Saturday February 3rd at 9AM at the Walmart in FQ.
12 Days of Christmas
FNGs: None
Warm Up: SSH, GM, Arm Circles, Claps, Frankenstein.
The Workout:
Each PAX led one exercise in 12 days of Christmas fashion.
With Rocks
- Ground Pounder single count
- Lunges w twist in cadence
- Wonder Bras in cadence
- Rows in cadence
- Overhead triceps in cadence
- Big boy sit ups – single count
- Chest press in cadence
- Skull crushers in cadence
- American Hammer cadence
- Thrusters in cadence
- Curls in cadence
- Slow Squats in cadence
Finisher: Each exercise above Tabata: 30:10
Mary: Stretches
Prayer: Those looking for work.
Passing the Baton
Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot. As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly. Over time, and with injury, we lapsed in our duty. It became evident that new leadership was needed so we reached out to local PAX to find potential candidates. After a lot of searching two stepped forward, almost at the same time. Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task. YHC picked up the Q for the day and asked the two of them to be there for the official hand off. All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.
FNGs: None
Warm Up:
SSH x27 IC (that was the temperature when I looked when I woke up)
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Sir Fazio Arm circles x10 IC forward and reverse
The Workout:
We started at the back corner, by the rock pile, to begin a four corners workout. Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.
Curls for the girls x10 IC
Tris for the guys x10 IC
Rut Rows x10 IC
Chest press x10 IC
We then did a backwards mosey to the next corner, by where the parking lot met the road.
No Surrender x10 IC
Bobby Hurley x10 IC
Star Jumps x10 IC
We then proceeded to the next corner, on the other side of the tennis courts. We made our way there via Walk like an Egyptian. This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line. Once they get there everyone steps in to a lunge with the other leg while the next guy goes. This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.
The next corner was abs. We did an LBC cycle
LBC x10 IC
Reverse LBC x10 IC
Side LBC x10 IC each side.
We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds
Squats x10 IC
Wide squat x10 IC
Feet together squat x10 IC
Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts. We started with a set of calf raises. After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.
Mary:
American Hammers x16 IC
Sleeping Hillbillies x10 IC each side
Box cutters x16 IC
Announcements:
Prayer outreach with Rubiks down town Raleigh at 7:00pm
Prayer:
Bleeder recovering from surgery
Always an honor to lead and it has been an absolute privilege to have led this AO. I look forward to what new leadership will do.
010000
Football! YOU BET!
FNGs: None
Warm-up: Planted flag after rolling up facing 8 PAX ready to go! Willy Mays Hayes, OH Claps, Seal Claps, Sir Fazios, Static Stretching with nice mumblechatter
Thang: Mosey with football lateraling all the way, Ho-Ho-Ho! and picked up a medium rock. Stubbs was funny and grabbed an XL. Bastard. (JK) Circled up for the following exercises with rocks in cadence rotating one spot to the left: Curls for the girls, Rutrows (when I came to the XL rock), bus drivers, ground pounders, squats, slap the rock, OH press…Singles with tricep extension. On your six for six inches, nipplers and chest press. Return rocks.
Mosey to various fields until we found a flat area on the pitch. Ran routes for points. Those PAX not throwing or catching conducted LBCs, Squats, Imperial Walkers, etc. Competiion moved to 4 PAX playing football, QB, WR, Stationary defense doing SSH in front of QB and a Defender. Rotated through all positions. Lined up again for drop kicks/punts. One PAX ran after the kicked ball while remaining PAX did exercises. Moved into a 4 v 4 with GUMP being center/referee/cheerleader, Lots of nice throws and catches. Checked some PAX for stick -em. Mosey back to parking lot for Mary.
Mary: static stretches in a circle. Some PAX got friendlier than others. Something about a recent hike/tush play. Lots of laughs for sure. Each PAX shared a rose and a thorn.
Q forgot to do name-a-rama. Blame his age. YHC took us out. Lots of Prayers for Family, Jobs, Surgeries
2nd F at Thanks a Latte.
Honored to lead. – Dauber
6 Rocks of Christmas
FNGs: None
Warm Up: Side shuttle hop, Slow Squats in cadence, Fozie Arm Circles
The Workout:
Don’t worry, no running was performed at Thunder but, the storm arrived and the PAX conquered this workout with kettlebell coupons ranging from 10 to 52 pounds
30 minute AMRAP
1. 15 KB Swings
2. 20 Merkins
3. 15 Goblet Squats
4. 10 Burpees
5. 10 Turkish Getups
6. 30 Mountain Climbers 🧗
Mary:
American Hammers with weights, Low slow flutter with coupons, pickle pounders, dying cockroaches
Announcements: F3 Party, Snuggly 5k, Q-Sheet signups
T-Claps (Recognition): for the PAXs pushing through the workout
Prayer: PAX during the season that are going through divorces and other struggles, Recent shooting, Mor Boat and job search