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Let Sleeping Truckers Lie (Abe Q 4 of 7)

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FNGs: none
Warm Up: SSH, Burpees, Good Mornings, Imperial Walkers, Hillbillies, Fozio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: Mosied over to that hill. A trucker was snoozing on the side of the road, so we kept our voices down. Hope he got his beauty sleep.
Started with 11s. Squats at the bottom, Merkins at the top. Bear crawl on the way up and mosey back down. Someone might have suggested that bear claws are better than bear crawls, but YHC is skeptical.
Wrapped that up and mosied over to just past the oil change place. PAX grabbed two palm-sized rocks and lined up at the end of the parking spaces.
Curls for the girls x25
Triceps x25
Ruh Rohs x25
Overhead Press x25
Sprint down, sprint back. Repeat.
The rocks were cold and unforgiving, so YHC took pity and decreased the count to 20 on the third round. Returned the rocks and mosied back for Mary.
Mary: Popcorn Mary (YHC’s favorite) with some LBCs, Box Cutters, Low Slow Flutters, etc. Wrapped it up with some brief yoga.
Announcements: Jan 17th day of service, Tiger Blood moving to a new location (see Slack)
T-Claps (Recognition): UTI for his 3 miles of EC.
Prayer: PAX sick and injured, UTI’s father and Uncle (prayer/praise for continued recovery), Sprinkler’s family for their loss.

Sky Q Turned The AC On (Abe Q 3 of 7)

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: The workout consisted of three rounds, each having four 10-count exercises. In between rounds, PAX would run from the picnic shelter up to the stop sign and back.

Round 1 (x3):
front lunge x10
squat x10
hand-release merkins x10
American Hammers x10
run

Round 2 (x3):
step ups x10
high knees x10
shoulder taps x10
WWIIs x10
run

This was about the time that the weather shifted from muggy 60’s to breezy and chilly. I appreciated it because I was getting a bit sweaty. Thanks Sky Q!

Round 3 (x3):
side lunge x10
Durkins x10
dips x10
low slow flutter x10
run

Mary: LBCs, Box Cutters, Homer to Marge, plank / side plank, and a bit of yoga to wrap things up.
Announcements: none this morning
T-Claps (Recognition): Sprinkler for accountability.
Prayer: Sprinkler’s family as they go through this time of loss.

See yall next year!

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Singed up to Q Cletus as Abe has stepped up to Q Downtown Train many times, figured I could return the favor, and make sure I get the last workout of the year in. Rolled into the Cletus parking lot and saw Abe and FloJo on EC.

FNGs: None
EC: ABE, FloJo

Warm Up: SSH, Sir Fazio Arm circles, Imperial Walkers, Frankensteins, Good Mornings
The Workout:
    Thang 1: Mosey to the parking lot by the rock pile for some escalator  4 Corners, 1. Merkins 2. Squats 3. Carolina Drydocks 4.  We start with 5 burpees you stack the exercise till you get to three, then do three exercises at each station (dropping the one from the furthest station)  till we got 9, Then did 10 and each station at the end.
This took most of the time, so we moseyed to the small shelter for Mary

Mary: Popcorn Mary, including LBC’s Freddie Mercuries, Poop Eaters, Raising Flutter Kicks, American Hammers
Announcements: Carpex is having a 10 k and 5 k Ruck at Bond, 10k leaves at 5:30, 5k At 6:30 on New Years Day. The Town of Holly Springs is having a day of service on MLK Day, Jan 17, check slack for details
T-Claps (Recognition): Udder for coming on to his first Cletus post
Prayer: Udder’s co-work Gray starting cancer treatment. YHC’s Sister In-law Kelly finished up Chemo, and prayers for my Nephew TJ (her son) to stay covid free after being exposed.
NMS: Last Q of the year, and my personal goal for next year is to make more F3 workouts and Q more than I have been. Its been a weird year, again, but moving into next year looking to continue to improve myself.

That hill was shorter last time, right?

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FNGs: none
Warm Up: Quick mosey around the tennis courts. Circled up for; SSH x 22 (for 2022), Windmills x 10, Good Mornings x 10, Imperial Walkers / Hillbillies x 10 each, Fozio Arm Circles x 10 forward and 10 backward, Seal Claps x 10, Overhead Claps x 10.
The Workout: Four corners around the tennis courts. Each corner adds an exercise. Second time around, take exercises off. It went like this:
10 Merkins
10 Merkins, 20 big boy sit ups
10 Merkins, 20 big boy sit ups, 30 mountain climbers
10 Merkins, 20 big boy sit ups, 30 mountain climbers, 40 squats
20 big boy sit ups, 30 mountain climbers, 40 squats
30 mountain climbers, 40 squats
40 squats

Next, we lined up at the bottom of the grassy hill for 7s. Air press at the bottom, monkey humpers at the top. I don’t remember that hill being so steep!
Mary: Popcorn Mary featuring great hits like LBCs, Homer to Marge, Poop Eater, Pickle Pounders, American Hammers and Freddy Mercurys. Wrapped things up with a round of yoga.
Announcements: nadda
T-Claps (Recognition): Rollback for the push in EC, Florence/Flo Jo for beating that fartsack!
Prayer: lots of PAX out with illness and injury, losses of family members
Praises: Flo Jo’s wife’s promotion, Flo Jo’s new opportunity at work.

Christmas Eve 24

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24 exercises w/24 reps on the 24th of Dec

Warm up in upper lot near rocks
1 – SSH
2 – Randy’s IC
3 – Windmill’s
4 – skater’s

Grab a rock and Cusack to the track
4x4x24 – 4 corners with 4 exercises 24 reps
Only perform 1 exercise then advance to next corner. Should total 4 complete laps when completed.

C1 – curls, tris, ground pounders, chest press (rock corner)
C2 – Bobby Hurleys, knee tucks, groiners, monkey humpers
C3 – knerkins, fence dirkens, doublewides, Carolina dry docks
C4 – chillcut plank, plank jacks, catalina wine mixers, plank marching

Song – Santa Claus is Coming to Town by Springsteen
Mountain climbers the whole song.
Hand release merkins when you hear SANTA. Guess home many times Bruce says it…24 (random and lucky find)

Mary
21 – reverse lbc’s
22 – pretzels 12 each side
23 – Freddy Mercury’s
24 – Australian Snow Angels

Awesome job and Merry Christmas!

BS out

How did I forget to add bear crawls?

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FNGs: none
Warm Up: SSH, Windmills, Hillbillies / Imperial Walkers, Sir Fozio Arm Circles, Seal Claps, Overhead Claps, 5 burpees OYO for late PAX
The Workout: YHC is all about functional exercises, stuff that can come in handy day-to-day. While we may not see any combat in our daily routines, the Army Combat Fitness Test‘s recommended exercises will surely lead to better results when playing with the kids or tackling that honey-do list. I picked out a few and modified them to make them more F3 Southwake-friendly.

1ish mile run (figure 8)

Round 1
Lunges (10 in cadence)
Star Jumps (10)
Hand release merkins (10)
American Hammers (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

Round 2
Goblet squat (10)
Overhead Press (10 in cadence)
Supine Chest Press (10 in cadence)
Low Slow Flutter (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

At the request of Pikachu, we threw in some Bearly Curling (bear crawl while pushing rock). Down the parking lot, John Cusack the rocks back.

One more loop around the ball fields and back to the tennis courts.
Mary: Popcorn Mary featuring LBCs, Box Cutters, Pickle Pounders and a few others I forgot.
Announcements: donate blood
Prayer: Cupid’s knees, PAX with cancer, general mental health this time of year

Ya Basic

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ya basicFNGs: nada
Warm Up: SSH, Windmills, Daisy Pickers, Imperial Walkers, Hillbillies, Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Thing 1: 10 of Diamonds
Corner 1: 10 merkins
Corner 2: 10 merkins + 20 WWIIs
Corner 3: 10 merkins + 20 WWIIs + 30 squats
Corner 4: 10 merkins + 20 WWIIs + 30 squats + 40 air presses
Corner 5: 10 merkins + 20 WWIIs + 30 squats + 40 air presses
Corner 6: 20 WWIIs + 30 squats + 40 air presses
Corner 7: 30 squats + 40 air presses
Corner 8: 40 air presses

Thing 2: Urkins / Durkins / Dips + People’s Chair
10 count each U/D/D, 40 count People’s Chair
Repeat for a total of 3 rounds
Mary: Bit of popcorn Mary with Low Slow Flutter, LBCs, Homer to Marge (SW style) and hip raises.
Finished up with some light yoga stretches.
Announcements: Frosty CSAUP this Saturday
T-Claps (Recognition): Woody for helping me stay accountable.
Prayer: Woody’s kid choosing colleges.
Moleskin: I slacked off a bit last week. I’m sure I’m not the only one that has a hard time getting back into the swing of things after a few days off. So this week, my mantra has been “just show up.” If you show up, you’ll put in the work. But showing up is sometimes the hardest part. So it started with putting both feet on the floor in the morning. Fight that fart sack.

One year anniversary

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FNGs: None
Warm Up: SSH, Frankensteins, good mornings, sir fazio arm circles.
The Workout: (2 lines)Lap around the Teeter with my LSU football. We had some drops so we had so several sets of burpees, squats & Merkins.

6x hills & a different exercise at the top & bottom.

Shoulder burnout with rocks.

2x flies, front shoulder raises, side raises, shoulder press & sir fazio arm circles.

Mary: Call arounds which were hurtful.
Announcements: Frosty CSAUP, HS Half F3 tent (see slack).
T-Claps (Recognition): My one year & everyone in F3 SW for making me a better man, father & husband.
Prayer: Banana Seat’s shoulder, Hasselhoff’s friend.

Rock Bear Repeat

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FNGs: none (Lawn Dart doesn’t count)
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: Mosey over to the rock pile. PAX were instructed to get a mediumish rock and line up on one end of the parking lot. It went like this:
Curls for the girls x30, Triceps x30, Ruh Rohs x30, Squats x30.
Bear crawl to the end of the parking lot, mosey back to start.
Repeat, reps reduced to 20. Down and back.
Repeat, reps reduced to 10. Down and back.
Returned the rocks and moseyed to the picnic shelter.

At the picnic shelter, we took a break with People’s Chair. 10 count down the line for a total of 70 count. Recover.
Balls to the Wall, 70 count. Recover.
Repeated both one more time, then moseyed back to the tennis courts.
Mary:At the tennis courts, everyone picked their favorite exercise for a round of popcorn Mary. Then YHC wrapped things up with a little yoga stretching.
Announcements: Frosty CSAUP is coming up
Prayer: Lawn Dart’s brother, UTI’s uncle, unspoken

EMOM (not eMom)

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FNGs: none
Warm Up: Quick jog around the Block™. Circled up for SSH x15, Good Mornings x10, Imperial Walkers x10, Hillbillies x10, Sir Fazio Arm Circles x10F / x10B, Seal Claps x10, Overhead Claps x10.
The Workout: YHC likes to try new things every once in a while. While researching exercises to try, I came across the EMOM concept. EMOM stands for Every Minute On the Minute. (Not to be confused with an eMom, or a mom you meet through online dating. Thanks for explaining Woody, the slide show was a bit much.) So you perform an exercise for, say, 20 reps. If you finish in a minute, you recover for the remainder of the time. I picked an upper body exercise, a lower body exercise and a conditioning exercise. Here’s how it went down (exercises 1 and 2 done with a rock):

Thing 1
Exercise 1: overhead press x20
Exercise 2: reverse lunge x15
Exercise 3: mountain climbers for 1 minute
Rest for 30 seconds.
Repeat for a total of 4 rounds.

Quick mosey around the library.

Thing 2
Exercise 1: curls x20
Exercise 2: squats x15
Exercise 3: SSH for 1 minute
Rest for 30 seconds.
Repeat for a total of 4 rounds.

We were running short on time but completed all 8 rounds. Returned rocks and headed back for Mary.
Mary: LBC x10 was all we had time for.
Announcements: Holly Springs Food Cupboard (great work all you HIM who are donating), Holly Fest booth (see slack to sign up for a spot)
T-Claps (Recognition): Stubs for continuing to beat the fartsack as he makes F3 a habit, Warbucks for being Warbucks.
Prayer: Praise for Stubs’s clear MRI, YHC’s MIL