Gump – Page 7 – F3 South Wake

Amigos and Boulder Bases

February 22, 2023/in Possum Trot /QIC: Abacus
PAX: 16-bit, abacus, Flatline, Gump, Pumps, Red Light District, Rocky Road, Sombrero

FNGs: Welcome Sombrero!

Warm Up: slide straddle hops, good mornings, Willie May Hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps

The Workout: Boulder Bases: 8 PAX moseyed to the rocks, grabbed our pick of the litter to play a game YHC calls Boulder Bases. Along the road surrounding the tennis courts, we started at one corner (1^st base) doing rock exercises of 10 clean/squat/press, 10 curls for the girls, 10 lunges, and 10 rut rows. Rifle carried our rocks to 2^nd base and dropped them before doing body-weight exercises at each base: 5 burpees at 2^nd base, 5 burpees + 10 merkins at 3^rd base, 5 burpees+ 10 merkins + 15 big boy situps at “home plate,” and 5 burpees + 10 merkins + 15 big boys + 20 squats at 1^st base. From there, we moseyed to 2^nd base to do another round of rock exercises. Then we rifle carried the rocks to 3^rd base. We carried on this routine until we could get the rocks to “home plate”. We changed up the body-weight exercises throughout, but kept the same structure.

Mary: No time

Announcements: F3 SouthWake meeting on Tuesday, Bass Lake Park.

T-Claps (Recognition):

Prayer: Prayers up for men struggling in their marriages and relationships.

The Return of the King

February 15, 2023/in Thunder /QIC: Cancun
PAX: Bird Flu, Cancun, Gump, Kubota, Motor Boatin', Patch, Rams, Socrates

FNGs: None Warm Up: Why?

The Workout: run in place followed by 3 count pushups and Spiderman’s in cadence x10.

Ab work.

Squats n stuff with some stretching worked in the bring heart rates down.

Rince and repeat x3.

Ended with lower body stretches.

Mary: built in Announcements: F3 State of the Union and pushing Brandon. T-Claps (Recognition): AARP for sponsoring Thunder

Prayer: Kubota’s cousin on the passing of her husband.

Rams’ vagina.

Rocking It Out

February 8, 2023/in Thunder /QIC: Gump
PAX: Bird Flu, Forceps, Gump, Kubota, Motor Boatin', Patch

Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!

Thunder without the Lightning

January 25, 2023/in Thunder /QIC: Gump
PAX: Gump, Kubota, Socrates

We did some TRX and Plyometrics…and stayed dry too!

What is the mission of F3?

January 21, 2023/in Ground Pounder /QIC: Pumpkin Spice
PAX: Gump, HazMat, Motor Boatin', Pumpkin Spice, Socrates, Stubs

FNGs: None

Tunes provided by Spotify “Classic Rock Workout” channel.

Warm Up: The bounce, Imperial Walkers, Hillbillies, Good Mornings, WMH and a few burpees since no one, NO ONE! could recite the F3 Mission or correctly identify the 5 Core Principles.

The Workout: Each PAX grabbed a coupon of their choice (2x10lb KB, 2x15lb dumbbells, 15# plate, 25# plate, 25# plate and 35# plate. Circled up at the picnic area.

Circuit #1: 10 sets in cadence rotating to the right each exercise: Curls, Triceps, Shoulder Press, Rows, Wonder Bra and Ground Pounder.

Circuit #2: One PAX jump rope 100 count while others did variety of exercises (plank hold, shoulder tap, hillbillies). Worked around the circle until each PAX had time on the jump rope.

Circuit #3: Repeated Circuit #1 in reverse order.

Circuit #4: 10 count squats followed by squat pulses followed by another 10 count squats

Mosey to basketball court

Circuit #5: Played 2 rounds of knock out. PAX eliminated did 10 merkins, 10 WWII and 10 squats before returning or until a winner. @Stubs won both rounds. @Gump came in a respectable second both rounds.

Mary: Mosey from the basketball court back to the flag

Announcements: 2nd F at Thanks A Latte

T-Claps (Recognition): @Stubs hit the 6 month marker. Ask him about it.

Prayer: @Stubs continue to stay strong. Thank you @Socrates for closing us in prayer.

Candyland Trial #1 at Ground Pounder

January 15, 2023/in Ground Pounder /QIC: HazMat
PAX: Forceps, Gump, HazMat, Motor Boatin', Socrates, Wicket, Woody

FNGs: Wicket (birthname Jai)

Warm Up: Windmill’s, Willy Mays Hays, Sir Fozio Arm Circles forward and reverse, Hill Billy’s, Side Straddle Hops

The Workout: Rock work. 2 rotations. Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Press, Ground Pounders, Rock Squats. Candyland Trial #1: 4 teams. Spin the wheel and perform the workout associated with that color. Red: 15 Merkins, Green 10 Monkey Humpers in cadece, Blue: 5 Burpees, Yellow: 10 Mountain Climbers in cadence.

Mary: Round the horn. Pick your favorite core exercise. 7 Exercises total.

T-Claps (Recognition): Welcome FNG Wicket!

Prayer: Special prayers for Taylor Phelps F3 Knoxville, TN.

Kick-basketball at GP

January 8, 2023/in Ground Pounder /QIC: Forceps
PAX: Forceps, Gump, HazMat, Socrates

FNGs: None

Warm Up: 10x3ct: Good Mornings, SSH, Don Quixotes, Imperial Walkers, Sir Fozzy Arm Circles, Arm stretches

The Workout:

Mosey to the Rocks

Start off with getting the heart rate going with quick feet across lower parking lot.

2 sets of 10x3ct: Curls, Overhead Press, Rut Rows, Bus Drivers, Wonder Bras, and Ground Pounders (rotate b/w rocks)

2 sets of 10x3ct Rock Presses and Skull Crushers,

1 Set of 10x3ct: Windshield Wipers, Box Cutters, Rock Spanks, Mountain Climbers

Mosey to the Basketball court to shoot a kickball into the goal from 3 points with PAX do various exercises. (Lunges, SSH, Hillbillies, Squats, American Hammers, etc)

Mary: Willy Mays Haze, Hamstring stretches.

Announcements: volunteer opportunity at Bass lake next Saturday

Prayer: Prayers for Socrates’ wife dealing with illness.

New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)

January 2, 2023/in AO Post /QIC: Dauber
PAX: Banana Seat, Bernie, Best In Show, Bleeder, Blue Hen, Bobby Dall, Breach, Cheesy Tots, Cupid, Dauber, Flanigan, Fram, Frenchie, Gump, Jellybeans, Kubota, LED, Papa Smurf, Roaming Gnome, Shredder, Sparky, U.T.I, Wham-o, Yahtzee, Yogurt

FNGs: none
Warm Up: Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout: 12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…

Scores resulted in burpees, LBCs, star jumps…

Some very nice plays on the pitch! Well done.

Mary: static stretches OYO
Announcements:

PAX in attendance helped Gump and YHC name this AO; we offered up three choices with an honorable mention:

Choices: Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus). Not sure if the PAX were thrilled with our top 4. Regardless, U.F.O. was a near unanimous vote. Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.

Going forward, each Q will determine the abbreviation. Let’s have some FUN with it.

Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight

Change of Command: Nantan – Thank you Pikachu! Welcome Breach!

Q-School next Sunday at 1400. See Banana Seat.

T-Claps (Recognition): All the PAX who came out this AM

Prayer: YHC took us out. UNSPOKEN.
Honored to lead. -Dauber

Tabata Sweat and Christmas Soul

December 21, 2022/in Mutiny /QIC: Abacus
PAX: 2dolllars, abacus, Fonzie, Gump, Pumps

Date of Q: 12/19/22

FNGs: None

Warm Up: slide straddle hops, good mornings, willie mays hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps

The Workout: 3 Rounds of Tabata all to the soulful Christmas melodies of Mariah Carey, Josh Turner, Hanson, and more. Each round consisted of 14 sets of 30 seconds ON and 10 seconds Rest. we switched between 2 different exercises to make 7 sets each.

1st Round: balls to the wall and people’s chair
2nd Round: clean/squat/press with rocks and dips
3rd Round: curls for the girls and bear crawl circles

Mary:low slow flutter, box cutters, LBCs, Homer to Marge

Announcements:None

T-Claps (Recognition):None

Prayer: Praise to Fonzi being 1 year out from Achilles injury and seeing improvement. Praise to Pumps getting back out there after back injury. Prayers for families coming together at Christmas time. Thankfulness for Him who is the reason for the season.

Crisp morning at Ground Pounder

December 17, 2022/in Ground Pounder /QIC: HazMat
PAX: Cancun, DOA, Gump, HazMat, Socrates

FNGs: None

Warm Up: Sir Fozio Arm Circles forward and backward, Overhead claps, Daisy pickers, Willy Mays Hayes, Side Straddle Hops

The Workout: Large rock…… Curls for the girls, Wonder bras, Rut rows, Overhead tricep press, Ground Pounder. Repeated after 1st six set. On your six…… Chest Press, Skull crushers, Low slow flutters, Homer to Marge, Box cutters, Protractors. Small rocks…… Individual arm curls, Shoulder presses, Lateral extensions. Sets of 20 then 15. Over to the small wall…… Merkins, Step ups, Dirkins, Sqats, Irkins, Step Ups, Merkins, Squats, Merkins.

Mary: PAX choice…… Freddie Mercury’s, Pickle pounders, Bananas, Dying cockroaches, Heel taps.

Announcements: Holiday Party. Ultimate Frisbee reminder.

Prayer: Prayers for Socrates’ brother and everyone travelling over the holidays.

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