FNGs: None
Warm Up:5 min of various
The Workout:
ME: Thang 1
Thang 2: Yoga
Mary: During Yoga
Announcements: Painting, Q-sheet
T-Claps (Recognition):
Prayer: Lost family members, Injured Pax, unspoken (YHC took us out)
Warm Up:
All Warm Ups – x 10
The Workout:
Grabbed some coupons from behind the trees at Disney and got to work!
All exercises – x 15 – 3 rounds
Mossied over to the round about at the high school and I thought that we had time to do an 11’s up the hill where we would do dying cockroach at the bottom and mericans at the top. 11’s turned into 7’s because I choose a very large hill …. muhahahah! Whaterver though we still pushed each other, we had great fellowship, and we started our day with some positivity!
Mary:
We didn’t have to much time for Mary but we still got 2 in:
Announcements:
Travis Manion Foundation – Workout Of the Day is coming up
Prayer:
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes, High Knees
The Workout: The Abyss was promised in the preblast, and the Abyss is where we went. On today’s menu was a simple EMOM. 1 exercise each minute, 5 exercises and 5 rounds. The exercises were: Merkins, WWIIs, Squats, Shoulder Taps and then finish things off with a trip down and back up the Abyss. A helpful PAX reminded us to “engage our cores” even on exercises that aren’t core-centric. ABETC (always be engaging that core)
Mary: 10 count plank all the way around followed by popcorn Mary. Ended before we got to Gizmo. Sorry Gizmo.
Announcements: A few 3rd F opportunities coming up, check Slack.
Prayer: Gizmo’s friend’s pregnancy, UTI’s coworker and her husband, Cupid’s sister
FNGs: none (don’t blame them)
Warm Up: SSH, high knees
The Workout: 6 runners and 3 ruckers. The runners had a nice and simple out and back on Crossway. 5 miles, give or take, and a few hills. The temperature was just right for the rain to not be too much of a bother. Everyone did a good job picking up the 6 (YHC).
Mary: Nah, we’re good.
Announcements: see Slack
T-Claps (Recognition): all of the PAX who got out in the driving rain this morning to get it done
Prayer: injured PAX, miss seeing them in the gloom, reach out!
Moleskin: F3’s third core principle is “Be held outdoors, rain or shine, heat or cold.” Obviously, safety takes priority. Don’t go play on a field when their’s lightning (we were skirting the edge of that today), don’t go for a hard long run if it’s 120° F. But part of getting up at 5:30 in the morning and knocking out a workout is doing the hard thing. Those hard things make us stronger, not just in a physical sense but also mentally. So if it’s raining, if it’s cold, if it’s dark, make the commitment to get out there (safely) and put in the work. You’ll be better for it and so will your brothers in the gloom.
FNGs: none 🙁
Warm Up: SSH, Good Mornings, 5 penalty burpees, Imperial Walkers, Hillbillies, Willie Mays Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: We moseyed over to the rock pile to get some medium rocks. Headlights came down the drive, 5 more penalty burpees.
Today’s workout was a tabata-style circuit. 3 stations, 2 minutes on and half a minute of rest. We did 4 rounds. The stations consisted of the following:
Station 1
– 20 Jump Squats
– 10 Merkins
– AMRAP Burpees
Station 2
– 20 Reverse Goblet Lunges
– 10 Supine Bodyweight Rows
– AMRAP “Kettlebell” Swings
Station 3
– 20 Step-Ups
– 10 Overhead Press
– AMRAP Box Jumps
We returned our rocks and circled up at the flags.
Mary: LBCs and Homer-to-Marge was all we had time for.
Announcements:
– Suicide Prevention Class
– Bottle Share
– Core Challenge
Prayer: Thanks for new jobs, Jill and Scott’s families for their losses, Downrange’s wife, other’s who are injured
We gathered for parking lot coffee afterwards.
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!
The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!
Warm Up:
The Workout:
Mary:
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
FNGs: none
Warm Up: side straddle hop, imperial walkers, hillbillies, merkins, frankensteins, prisoner squats, sir fazio arm circles, seal claps
The Workout:
PAX did a short Indian run to the opposite parking lot. Workout was suicides to the trees in the median. 1st Stop = 10 star jumps, return home, 2nd stop = 20 merkins, return home, 3rd stop = 30 star jumps, return home, 4th stop = 40 merkins. Return home. Work your way back down at 5th, 6th and 7th tree returning home each time.
Mosey to amphitheater for some dips, step ups and erkins then continue on to rock pile.
Medium rock for some All about the Benjamins. 25 curls for the girls, 25 lunges, 25 squats, 25 lunges, 25 overhead press, 25 lunges, 25 chest press followed by 20 skull crushers and 20 ruh rohs.
Trade rocks for some handheld size and perform static lateral and front raises as well as some static curls for the girls.
Popcorn Mary around the circle for 11 total exercises (Sorry Kosher!)
Announcements: Several on track for a 5 pack this week.
T-Claps (Recognition): Good work to those putting in the effort for the 5 pack
Prayer: Captain Kangaroo F3 Raleigh passed away. Koshers dad undergoing surgery. Bobby Bouchers family.
FNGs: Yes! Welcome FNG Tom aka Wide Right! Buffalo Bills fan, Pikachu gets credit for the name. Crazy Ivan guys came over for the FNG naming convergence.
Warm Up:
SSH, Good Mornings, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Willie Mays Hays
The Workout:
THANG 1:
PAX moseyed to the old Crazy Ivan lot at the other end of the soccer fields. We did 11s with Wide Grip Merkins on one end, WW2 on the other end, PAX ran between ends of the lot, stopping about halfway down on the trip down.
THANG 2:
Mosey to amphitheater for 2 rounds of People’s Chair, Derkins, Dips, Heels to Heaven, and Chilcutt Plank Holds.
THANG 3:
Mosey to the rock pile, grab a medium to large rock. We completed curls for the girls, ruh rohs, wonderbras, chest press, skullcrushers, shoulder press, ground pounders, and bus drivers.
Mary:
Homer to Marge, Box Cutters, Low Slow Flutter, Pickle Pounder finisher
Announcements:
Free CPR class on Feb 7 hosted by town of Holly Springs at the Library, highly recommend. CPR can and has saved lives in F3!
T-Claps (Recognition):
Abe and Bleeder for picking up trash along their EC ruck today. Kudos to FNG Wide Right for coming out and putting in solid work on his first workout. Also kudos to Arby’s who posted at Ivan today and put in a 5 pack on his first week out in the gloom!
Prayer:
PAX running Uwharrie this weekend, Yogurt’s co-worker dealing with cancer. Sick and injured PAX.
Praise:
Turkey’s FIL Tommy rang the bell and is cancer free. Enron who was named at Cletus on a Friday in South Wake and is a North Raleigh guy now – his M was dealing with both breast and lung cancer and has been cleared!!! Also able to ring the bell!
Honored to lead, make it a great day, gents!