Tag Archive for: Abe

Chad1000x at Purple Cobra

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FNGs: none (we did hear a coyote in the woods, but I guess it didn’t want to join)

Warm Up: side straddle hops, hill billies, imperial walkers, Frakensteins, squats

The Workout: The Chad1000x hero wod honors Chad Wilkinson, a Navy SEAL who committed suicide after serving for 21 years, and all veterans who struggle with mental health.

The workout calls for 1,000 box step-ups completed as a team, partner or individual for time. We opted to work as a team and did step-ups for 30 minutes. We lost count along the way, but are pretty sure we hit our goal. Solid work all around.

Mary: popcorn Mary followed by stretching

Announcements: Midget’s raising money for Holly Springs Food Cupboard

T-Claps (Recognition): All of the veterans in our F3 community! Thank you for your service!

Prayer: 16-bit’s mother and grandfather, 16-bit traveling

What has John Cusack been up to lately?

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FNGs: none on this cold morning

Warm Up: Side Straddle Hop, Imperial Walkers, Hill Billies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: After a quick warmup, we moseyed over to the parking lot with a rock pile. PAX were instructed to grab a medium-sized rock.

Thing 1: 3 rounds of: 30 squats, 20 overhead press, 20 ruh rohs, 20 count in cadence flutter kicks with rock overhead. John Cusack with rock around the perimeter of the parking lot. After three rounds we returned our rocks and moseyed over to the picnic shelter. UTI showed up after our initial 30 squats so we all performed 5 penalty burpees.

Thing 2: 3 rounds of: 20 in cadence step ups, 10 count x 5 people’s chair

Mary: Popcorn Mary followed by a 15 count x 5 plank hold. Finished things off with a solid stretch routine and corpse pose at the end.

Announcements: Frosty CSAUP Dec 6th

T-Claps (Recognition): Wide Right got married!

Prayer: PSI’s dad, UTI’s MIL and Dad

Just the Basics

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FNGs: none

Warm Up: side straddle hop, hill billies, imperial walkers, frankensteins, daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: The workout today was, as advertised, just the basics. 15 Push-ups, 15 squats and 9 x 5 count planks. Then mosey. Rinse, repeat. We got a trip down and up Library hill in as well.

Just goes to show you it doesn’t have to be complicated to be effective.

Mary: popcorn mary

Announcements: fence painting, Hollyfest, sign up to Q!

Prayer: Praises for Pumpkin Spice’s wife’s job, Hasslehof, Mix Tape and his wife’s pregnancy

7 of Diamonds

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FNGs: none

Warm Up: Good Mornings, SSH, Imperial Walkers, Hill Billies, Frankensteins, Sir Fazio Arm Circles, Overhead Claps, Seal Claps

The Workout: YHC has been absent for too long and is finally crawling out of his cave. Nothing like a good Q to shake off the rust.

Main event saw us take a trip around the ball fields, stopping at each intersection for a round of 7s.

  • Stop 1: merkins / WWIIs
  • Stop 2: squats / dips
  • Stop 3: LBCs / lunges
  • Stop 4: inclined pull ups / hand release merkins

After that, we stopped by the picnic shelter for a quick round of Urkins / Durkins / Dips.

Mary: popcorn Mary followed by some stretching

Announcements: 3rd F opportunities for fence painting and Holly Fest

T-Claps (Recognition): Skittles for making it back out after being on IL.

Prayer: Six Inch’s child’s friend, who is having surgery

Rain or Shine

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FNGs: none

Warm Up: SSH, Windmills, Frakensteins, Imperial Walkers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: We took off in light rain on a string of pearls workout towards downtown. My dogs ate my exercise dice, so we opted for popcorn style. We stopped at random stops for exercises like merkins, squats, calf raises and core. We even took a trip to the top of block on main and did LBCs outside of Nightingale. Swung by Town Hall and headed back home. By our return trip, the rain had stopped and we were treated to a nice sunrise.

Mary: We joined up with Crazy Ivan for joint popcorn Mary.

Announcements: Yogurt celebrates 60 years on Earth at Nutcracker next Tuesday!

Prayer: unspokens

Moleskin: F3 is held rain or shine, hot or cold (only exception being lightning, I don’t mess with that). Showing up and putting in work when it’s uncomfortable builds resolve and helps prepare us for those uncomfortable moments in everyday life. Do the hard thing.

Shining Stars at Purple Cobra with an FNG

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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.

  1. Kevin Harts
  2. Mike Tyson
  3. Big Boy Sit ups
  4. Preacher’s chair
  5. 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

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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

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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

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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

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Things that seem better on paper for 100, Alex

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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)