swirling around sugg
A good 9.6 miles circling Sugg farm. Down Cell Tower, Down Soul Crusher, outside the fence and finish down
Tag Archive for: Gump
Friends Old and New
FNGs: none
Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.
Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.
Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.
T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!
Prayer: Midget and his family for their loss.
Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.
EGG-cellent workout
FNGs: None
Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps.
The Workout:
Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace bell, kettlebells, slam ball)
Selected exercise from Easter basket (plastic eggs). Stacked exercises. Did each exercise 10 count in cadence: Triceps, Row, Curls, Halos, Ground Pounder, Death March, Shoulder Press.
Circuit #2: Selected exercise and number from Easter basket: Urkins, Durkins, Dips, Step Ups; Round 1: 15 count; Round 2: 10 count
Circuit #3: Each PAX did 10 inverted rows on playground then murder bunnies the circumference of the playground. PAX alternated doing 10 merkins and 10 squats while waiting for inverted row bar and for other PAX to complete their murder bunnies
Mary: American Hammer, Box Cutter, LSF, Shoulder Stretch.
Announcements: April Ab Challenge, Bottle Share coming up,
T-Claps (Recognition): No Regerts new to F3. Two posts in a row.
Prayer: PAX struggling to find work, struggling marriages, sibling with addiction.
Last Call for Q School
10 PAX for the final scheduled March 2024 Q school hosted at Downtown Train.
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.
Be ready for CoT with announcements and prayer requests/praises
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
Thang 1:
Partner up in parking deck
P1 does Australian Mtn climbers
P2 runs to opposite long side and back
3 rds with different merkins after each rd
Thang 2:
P1 holds squat while P2 does 10 dirkens with feet on partners legs
Leg pushes abs
Patty cake merkins
Rinse and repeat
Mary
Various exercises
Thanks everyone for coming out. Now sign up to Q.
BS Out!
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.
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.