Tag Archive for: Abe

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Water Park at R4TJ

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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.

 

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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.

Last Call for Q School

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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!

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In Cadence On my Down

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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:

  • Good mornings
  • Imperial Walker’s
  • Hill Billy’s
  • Sir Fazio Arm Circles
  • Mtn Climbers
  • Side Straddle Hop

The Workout:

  • erkins derkins and dips
  • Wall sits
  • 11’s – WW I’s & Air Squats

Mary:

  • Homer to Marge & pickle pounders

Q School: Session 2

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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

TBD if suicides are all fun and games

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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. 

Wide Right at Cletus

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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!

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A little confusion couldn’t stop us

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FNGs:

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: On the menu today was a modified Murph, done AMRAP style (no specific count to achieve). Since it was rainy, Best In Show made the recommendation that we modify the pull-ups as to not slip and risk injury. We opted for dips instead. 

We started out with a quick lap around the soccer fields. Then it was explained that this would be an AMRAP workout, 45 seconds on and 15 seconds off. Three exercises: dips, merkins, squats. Free to do them in whichever order, but switch each time. The idea of an AMRAP Murph seemed to throw PAX for a loop at first, but these are a bunch of smart guys and they caught on pretty quickly. We were able to get in 7 rounds of that before closing it out with another lap around the soccer fields.

Mary: Popcorn Mary

Announcements:
– Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!
– Watch out for your fellow PAX and reach out when you think they could use some help.

T-Claps (Recognition): Arby’s has come out of the gate strong! Third workout in a row and just started. Try to keep up fellas!

Prayer: Best In Show had an unspoken, reaching out to a friend

OIG3

When Opportunity Knocks, Answer

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FNGs: none

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

The Workout: Today’s Q messaged early and let us know he was not sleeping well. No problem, can’t Q on an empty tank. We got you fam! I was happy to take the opportunity to Q.

We moseyed over to the rock pile where PAX got a shmedium rock and circled up. We performed 25 count: curls, triceps, ruh rohs, straight-leg deadlifts, squats. We set our rocks down, lined up and sprinted to the other side of the parking lot and jogged back. Round 2 saw the same, but count was reduced to 20. Round 3, reduced to 15. Returned our rocks and moseyed over to the picnic shelter.

At the picnic shelter, PAX picked a spot on the wall for 20 count People’s Chair down the line, total of 60 count. Then over to the tables for 10 count Urkins, Durkins and Dips. Two more rounds for a total of 3. Having our fill, we moseyed over to the tennis courts.

Mary: Popcorn Mary and stretching / yoga to finish things off.

Announcements: Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!

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Rocks and the Three Bears

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FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Squats, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mays Hayes

The Workout: Pax moseyed over to the rock pile and were instructed to get a shmedium rock. We all lined up on one side of the parking lot, where we performed 20 counts of curls for the girls, triceps, rows, ground pounders and squats. We then bear crawled to the other end of the parking lot and moseyed back. We did this another two rounds for a total of three. Returning our rocks and back on the mosey. 

Next stop was the picnic shelter. Pax picked a spot on the wall for People’s Chair. 10 count down the line for a total of 70. Then over to the tables where we did 10 Urkins and 10 French Dips. Rinse and repeat two more times, opting for standard dips on those rounds. Woody did a good job encouraging us to perform People’s Chair properly with our thighs horizontal and to push through. P.S.I. showed us all that he could count to 10 in Estonian! Wrapped things up and moseyed to the tennis courts.

Mary: popcorn Mary followed by some yoga

Announcements: Kosher will join YHC as co-site Q at Cletus. Looking forward to it!

T-Claps (Recognition): Kosher for stepping up and co-site Qing Cletus

Prayer: Woody’s friend Larry and his wife Kim