Abe – F3 South Wake

Shining Stars at Purple Cobra with an FNG

March 26, 2025/in Purple Cobra /QIC: Mr. Terrific
PAX: @skittles, Abe, Batboy, harry carry, no doubt, Shooting Blanks, timber

FNGs: Timber

Warm Up: Multiple mosey and stop for thunder-hops, frankenstein, imperial walkers, hill billies. Mosey to the wall by the baseball field for step ups, merkins, dips for 2 rounds

The Workout:

Got coupons from the rock pile and did 2 sets of movements before the Q selected a PAX to select a number between 1 and 5. Each number selected was for a different station. The PAXs bear crawled the selected station, leaving their rocks for the moment. We hit all the stations and hit station 4 twice. After completing the exercise at the station the PAX bear crawled back. We repeated this for what ended up being 6 rounds.

Kevin Harts
Mike Tyson
Big Boy Sit ups
Preacher’s chair
Star jumps

We then mosey’d to the playground for Derkins, Urkins and dips

Mary: American Hammers, Box cutter, LBCs, Heel taps, Homer to Marge

Announcements: Abe is collecting food for the food cupboard

T-Claps (Recognition): PAX that helped Shooting Blanks move on Saturday.

Prayer: A hiker named Jason passed away this last weekend unexpectedly, prayers for his family. Also for grand-daughter.

Cemetery Hill Train Ride

February 11, 2025/in Downtown Train /QIC: Fram
PAX: @p.s.i, 2dollars, Abe, Best In Show, FlipPhone, Mr. Terrific, Pumpkin Spice

FNGs: None

Warm Up: Mosey to Cemetery Hill, SSH, GM, Daisy Pickers

The Workout: 50 WW3 with Cindy, Backwards lunge to next station, 40 Squirrel Squats w/ 40lbs SB, Wheel Barrow to next station, 30 Shelf Toss with 50lbs SB Crawl Bear to next station, 20 Power Cleans w/ 60lbs SB, Broad Jump to next station, 20 Clean and Toss 60lbs SB, Bear Crawl to next station. 10 SB burpees. *Dora-style partner ran suicides up the hill to each station marker.* Complete all stations if time allows.

Mary: Mosey back to the parking lot/Stretch

Announcements: Kotters, Q-sheet, Food Cupboard, Vote for Best in Shows dog.

T-Claps (Recognition): Pax for getting out after a very poor competitive Superbowl.

Prayer: Pumpkin Spice’s brother John, Injured Pax, unspoken.

Dumbo does Disney

January 30, 2025/in Disney /QIC: Dumbo
PAX: Abe, Banana Seat, Dumbo, Midget 4 Life, UTI

FNGs: none

Warm Up: SSH, short mosey to Community Center for Good Mornings, stretching, arm circles

The Workout: Abe for a solo ruck.

3 sets of balls to the wall and preachers chair behind the school. Dips and irkins by the football field. Jack Webb next to the baseball field . Various core exercises between trips down to the Abyss. Mosey back to the flag for Pledge of Allegiance.

Mary: incorporated into last routine

Announcements: Q sheet needs attention

T-Claps (Recognition):

Prayer: Abe’s heart condition, Best in Show recovery, Kosher’s Dad, Banana Seat’s mother, sick PAX

Thanks for the opportunity to lead!

A Christmas tree and Menorah in front of a community center outdoor amphitheater in early morning.

A tea party of sorts

December 16, 2024/0 Comments/in Downtown Train /QIC: Abe
PAX: Abe, Fanny Pack, Nemo, no doubt, Pumpkin Spice

FNGs: none

Warm Up: After an enthusiastic start and 5 burpee penalty, we went on a quick mosey around downtown. Then good mornings, imperial walkers, hillbillies, daisy pickers, sir fazio arm circles, seal claps and overhead claps.

The Workout: Thing 1: PAX were instructed to get a “shmedium” rock. Instructions were apparently unclear and some PAX went big. 30 count curls for the girls / tricep extensions / squats. Bear crawl through the light tunnel in front of the library. 20 count exercises, bear crawl. 10 count exercises, bear crawl. PAX were quizzed on their knowledge of the Boston Tea Party, which happened 251 years ago today in 1773.
We returned our rocks in patriotic tea bashing fashion and moseyed to the half circle.

Thing 2: 10 merkins, lunge walk to center Island, 10 WWIIs, mosey to end of half circle, 10 squats. Repeat twice more for 3 rounds total. Mosey back to the Christmas tree.

Thing 2.5: People’s chair for a 10 count down the line, total of 50, next to the Christmas tree. Back to the start for Mary.

Mary: Popcorn Mary with some quick stretching.

Announcements: Panthers game next weekend. Also, Nemo reminded us of the importance of stretching and how easily we let that go.

Prayer: Pumpkin Spices children, Nemo’s brother-in-law, Best In Show

Things that seem better on paper for 100, Alex

August 22, 2024/in Disney /QIC: Abe
PAX: Abe, Bondo, Cupid, Full House, no doubt, U.T.I

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: PAX took the long way around the ball fields to the Abyss. At the top of the Abyss, YHC laid out the plan. Each PAX would take a turn running to the bottom of the stairs and back up. Meanwhile, the rest of the PAX would do an exercise. Repeat until everyone has had a trip down and back. Then switch the exercise. YHC did not realize just how long it would take to get down and back, and his arms paid for it.
Exercises were merkins, squats, WWIIs and lunges.

Next stop was the playground where we did three rounds of dips followed by people’s chair.

Mary: Popcorn Mary

Announcements: SIGN UP TO Q!!!

Prayer: Healing for Choppa’s wife (sorry if I forgot one)

A Nest with Four Corners

August 22, 2024/in The Nest /QIC: Abe
PAX: Abe, enough, Finkle, Gamecock, Haggis

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Thing 1: Four Corners
Four corners, four exercises, one at each corner. Squats, merkins, WWIIs and mountain climbers. We did a few rounds of that before heading to the picnic shelter for

Thing 2: Urkins, Durkins, Dips, Wall Sits
A few rounds of that and YHC was done.

Mary: A little popcorn Mary.

Announcements: Sign up to Q!!!

Prayer: The family of the founding pastor at Enough’s church, our country

Rock Curls and Bear Crawls

August 20, 2024/in Downtown Train /QIC: Abe
PAX: @p.s.i, Abe, Bobby Dall, Bondo, Dangerfield, firefly, Mad Dog2020, no doubt, Yocal

FNGs: Dangerfield (Respect!)

Warm Up: SSH, imperial walkers, hillbillies, Willy Mays Hayes, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile and got a medium rock, then circled up at the auditorium. We did a round of curls, triceps, ruh rows, deadlifts, squat to overhead press and halos. Dropped the rocks for bear crawls to the front door if the cultural center, then mosey back. We did four rounds of this before returning it rocks. We got a round of people’s chair in before returning to start for Mary.

Mary: popcorn Mary

Announcements: Sign up to Q!!!!

Prayer: Choppa’s wife, praise for Bondo’s safe travels

If It Burns For 7 Years… Should You See a Doctor?

July 25, 2024/in Disney /QIC: UTI
PAX: 187, Abe, FlipPhone, Fram, Full House, Gillette, Gizmo, Hasselhoff, Lipstick, Pikachu, SoftServe, TomTom, Vasoline

FNGs: Friendly, not new

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Willy Mays Haze

The Workout:

Running lap around the outside of the field – talk about how Pikachu are electric Pokemon but for some reason are OK swimming and surfing. Not fire Pokemon though, swimming is a no go.
Grab Blocks and head to the soccer field. 1st, take a walking lap around the field with your block.
Head into the gate between both fields, drop your block for 5 burpees. Talk about Pikachu’s Pickle.
Pick up blocks and follow the outside line of the field until you reach a corner. Uneven burpees on the block, 3 each side.
Farmer carry the block to the next corner, switching hands half-way. Talk about Pikachu’s Eggplant.
Partner up and set both blocks shoulder-width apart. Partner 1 completes negative Merkins AMRAP while Partner 2 runs the length of both field end-zones and back. Switch and complete 2x.
Carry blocks to next corner. Talk about how Gizmo was named after Pikachu’s little soldier. Also reflect on how much Downrange and Cancun love sausage.
15x Skull Crushers
Carry blocks overhead to half-field, recover, carry blocks to the next corner. Not sure what we talked about here….
Run a victory lap around the field.
Get back to last corner and partner up for Explosive Merkins. Setup blocks accordingly. Partner 1 does Merkins AMRAP, Partner 2 runs one of the two soccer end-zones. Each completes 1x
Go to soccer field endzone and sprint to opposite endzone 1x. Return mozy.
Return Blocks to their home and head to Mary

Mary: Homer to Marge, Low Slow Flutters, Poop Eaters, Pickle Pounders, Squats

Announcements: F3 Dads Camp Seagull – https://www.ymcatriangleregister.org/personifyebusiness/default.aspx?TabID=1502&ProductID=80481896&Subsystem=MTG

T-Claps (Recognition): Support from the PAX on my 7 years. Thanks Fellas. Can’t say enough this group means to me. It’s always awesome to know that I have you all.

Prayer: For those still trapped at the airport, Cancun’s wife see MealTrain https://www.mealtrain.com/trains/dn5z0l

6 years is a long time but not that long

July 23, 2024/in Purple Cobra /QIC: Dumbo
PAX: @carnival, @skittles, 187, Abe, Batboy, Best In Show, Choppa, Cornholio, DownRange, Dumbo, Emeril, Full House, Gillette, Hasslehoff, Jellybeans, M4Life, Maddog, McNugget, Mr. Terrific, Pikachu, Pumpkin Spice, Pumps, Skidmark, Sprinkler, TomTom, U.T.I, Vasoline, Wild Turkey, Yogurt

So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed

Did you know that hill is almost 400 meters long?

July 22, 2024/in NeedMore Ruck /QIC: Abe
PAX: @flip phone, @Kimura, Abe, Matlock, Pumps, Woody, Yankee

FNGs: Matlock and Yankee

Warm Up: nada

The Workout: We took a spin around the blue loop for a little over half a mile. Next, we went over to the top of the long hill on the red loop. Hiking down to the bottom and stopping before it turns left, we netted about 370 meters. 10 Merkins were performed. Back to the top. 10 more Merkins. We did 4 rounds of this for a total of 80 Merkins and about 365′ of elevation gain. We finished with another spin around the blue loop. All in all, we got a nice 5k.

T-Claps (Recognition): Kimura for joining us back in the gloom after an absence. Hope to see more of you!

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