FNGs: none
The Workout: YHC learned of plogging recently (picking up trash while running/jogging). Global Running Day was coming up and I decided to take the Q and celebrate by plogging.
4 bags of trash were collected and 3.7 miles were covered in one hour. Pace was definitely affected with lots of starting and stopping. But I still managed to get a decent run in and Main St is cleaner for now. 1st and 3rd Fs accomplished.
Prayer: 187’s mother-in-law, Maybelline’s dad
FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1: Four Corners
Add on one exercise each corner. Then take them off on the second go through. Exercises were Merkins, WWIs, Squats and Mountain Climbers
Thing 2: The Wall
Moseyed over to the low wall next to the playground. Urkins, Durkins, Dips and Step Ups. 3 rounds.
Thing 3: The Rocks
Moseyed over to the rock pile. Curls for the girls, Tricep extensions, Ruh Rohs, Overhead Press and Imperial Walkers. 3 rounds.
Thing 4: The (other) Wall
Alternating People’s Chair and Balls-to-the-Wall. 3 rounds.
Mary: Popcorn Mary. Pumpkin Spice introduced us to a new favorite called “My Wife’s Yoga Instructor.” American Hammer position, but alternate arms reaching to the side and back. Good stuff! We all threw out some exercises and then wrapped up with some stretches.
Announcements: CSAUP and picnics coming up.
Prayer: Pumpkin Spice’s buddy for strength and guidance navigating life changes.
First of all Thank You to everyone who showed up for my respect Q. July 4th will mark my 6th year with F3 and it has been such a positive and amazing experience for me. I cannot express how much this organization and so many of you have meant to me in my life.
FNGs: None
Warm Up: Good mornings – 10 IC, SSH x 25 IC, Daisy Pickers – 25, Willy Maze Hays – 10 IC, SF Arm Circles – 10 IC
Mosey to rock pile – Pax pick up two small rocks
3 sets of each rotating around circle
Curls- 25 IC, Tricep extensions -25 IC, Nipplers – 25 IC, Overhead press- 25 IC, Seal Claps – 25 IC
Dora: Partner up
100 merkins, 200 LBCs, 200 squats rotating exercises while the other partner runs to end of parking lot & back
Plank Hold till all teams are done.
Patty Cake Planks to 25 IC
Big Boy Sits ups to 25 IC
Mosey to playground.
Same partners: 1 HIM does 25 Pull up while other does Mountain Climbers x 25; Plank Jacks x 25
Mosey to tennis court to meet up with Crazy Ivan crew
Banana Seat led us through some Ab exercises which included American Hammers
Announcements: Run for Quay +2nd F and Sprint Tri on Saturday
Prayer: Banana Seat led us in prayer
FNGs: none
Warm Up: mosey around the park, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1: Four Corners
1st Corner: Straight Leg Deadlifts, 10 each leg
2nd Corner: Split Squat, 10 each side
3rd Corner: 3-directional Lunge Matrix, 6 count, 10 each side
4th Corner: Tempo Squat, 10
Moseyed various ways in between and completed 3 rounds.
Thing 2: People’s Chair / Calf Raises, 3 rounds
Thing 3: Urkins / Dips, 10 each, 3 rounds
Mary: 1 round of Popcorn Mary, with Outlaws called by Gamecock (that one was new to me). Wrapped things up with some yoga.
Announcements: 2nd F for Run the Quay at Gamecock’s house. Check Slack. F3 South Wake Picnic is June 24th at Harris Lake.
Prayer: Rubiks for possible tinnitus.
FNGs: None
Warm Up: lap around the Culture Center/Library; GM, WMH, Arm circles/seal & overhead clap.
The Workout:
Circuit One: 3×17 SSH/Mountain Climbers/LSF
Lap around library
Circuit Two: 3×17 Durkins/Urkins/Dips
Circuit Three: 2x Colt “51s” /Bolt “51s” / Triceps (17 count) w medium size rock
Circuit Four: 2×51 count People’s Chair and BTTW. Modified w Australian Ass Smackers if desired.
Mosey back to the flag
Mary: Round of 10 count in cadence abs: LBC, AH, H2M, Air Bender, Hundreds. Finished w hamstring and runners stretch.
Announcements: Picnic , CSAUP and Memorial Day Murph coming up. Check Slack.
T-Claps (Recognition): My 51st birthday tomorrow , May 23rd.
Prayer: My M is in Israel- safe travel; Plunger’s M having a procedure tomorrow.
YHC arrived early to set up a challenging agility course under the lights at Ting. But we had a couple things to do first. 8 total PAX we’re ready at 0530. A disclaimer that we may not get the 3 mile minimum. Did we make it? Read to find out.
Warm up lap around Ting
Exercises in corners
Good mornings x10 IC
Windmills x10 IC
Air squared x10 IC
Frankensteins x10 IC
7’s on the ramp
Star jumps and monkey humpers IC
Field work on turf
Agility course
Ladder work with slides, back peddles, cuts, and sprint to finish
Exercises after each run through on both sides: merkins, squats, WWI’s
Belly sprints 100 yds – 50, 75, 90, 100%
Cool down lap around the turf field to check on the UFO men.
At this point my watch showed 2.8 so we took one mosey pass through the agility course to the other side of the field to get our 3+ miles.
Mary
American Hammers
In and Outs
Windshield Wipers
That concluded our workout.
All announcements are on slack.
Prayers for YHC daughter with broken wrist and unspoken ones.
Thanks Dumbo for the reminder on the Q and for not coming out. Hopefully you had a valid excuse. Appreciate the opportunity to Q at this ever popular AO.
BS Out!
FNGs: none
Warm Up: mosey, side straddle hops, good mornings, imperial walkers, sir Fazio arm circles
The Workout: on the tennis court, each corner with a designated exercise (under the fence, side step lunge, crab cake, butterfly ups). Travel from corner to corner with bear crawls, side steps, crab walks, duck walks. Starting at one rep per exercise and adding a rep with each round, attempting to get through 12 rounds. Things got hard around round 6, we made it through 9 before time cut us short. Mumble chatter was top notch.
Mary: LBCs, out and ups, pretzels, chill cut spiderman
Announcements: picnic and Memorial day murph upcoming
T-Claps (Recognition): none
Prayer: general
FNGs: none
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: I like workouts that help make daily life better. Even though my daily life isn’t like being in the Army, they have some great exercises for strong movement. Today’s workout was inspired by the ACFT.
Thing 1
Started with a run around the baseball fields. Stopped at the rock pile and got a mediumish rock. 3 rounds of the following:
Returned rocks and ran around the soccer fields, stopping back at the tennis court concession stand. All in all we got about 1.5 miles in.
Thing 2
We had some extra time because these dudes are BEASTS. 2 rounds of People’s Chair, Urkins and Dips.
Mary: Popcorn Mary followed by some yoga / stretching.
Announcements: F3 South Wake picnic, Memorial Day Murph
T-Claps (Recognition): Shooting Blanks for coming back out for his second workout. Keep it going!
Prayer: any injured PAX
Today was a first in F3SouthWake. A few PAX have been talking for a few years about having a 2nd F breakfast after a workout to showoff their skills on the griddle. Finally, the day was here. We had an early start (0515) and a shorter (30 min) workout to accommodate this event. YHC had the Q and wanted to PAX to earn that bacon and sausage. We arrived at 0500 to get set up. There were 23 total PAX that came out to enjoy this first time event at Possum Trot, SW’s Original AO site. YHC forgot a cone for the workout so a banana would be the substitute. So I grabbed one and here’s what some PAX called 30 mins of Hell.
Warm up
Mosey down to lower part of park for some carioca, butt kickers, high knees, and slides.
Gather at concession stand area.
SSH’s
Windmills
Willie Mayes Hayes
Plank Jacks
The Thang
Partner Dora
100 – Hand Release Merkins
200 – Shoulder Taps (each side cts as 1)
300 – Squat Jumps
Partner not doing exercises bear crawls to the banana (roughly 25 yards), complete 3 burpees, run back.
With 3 mins to go, we completed Dora gathered back to the starting lot. This is Fuquay’s finest parking lot that comes with razor blade rocks for your liking. We were about to have pancakes with our meat and cup of Joe so I figured let’s try something I’ll call a “flapjack”. Pax lays on their back. Do a WWI then roll over and complete a merkin. 10 total OYO. Everyone got to experience this never forgetting parking lot.
COT
No new PAX.
Announcements: Breach with Travis Manion event on April 28. Details on slack.
Prayers: traveling PAX, those with injuries
Quick word: Easter weekend is here. Remember Jesus and what he went through this week. Hope that everyone can worship this Sunday and reflect on his sacrifice.
This was a very successful event. Hopefully we can do this again possibly in the fall. Thanks for all the PAX that attended and especially for those that contributed to an amazing breakfast. Fonzie and LED on the griddles. Abacus with coffee. Breach and his bigger table that wouldn’t fit in his micro machine car. Thanks for the support and allowing me to lead such a strong group.
BS Out!
Got to Disney a couple min before 05:30. The Fellas were warming up and finishing up their EC’s. I brought my pup Sullivan previously known as PoopEater 2.0 joined the warm up circle and we kicked things off.
Announcements
Prayer