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Birthday Q. 52.

 

FNG: None

Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.

workout: Deck 52 cards plus jokers

Aces 11 count and 80 meter farmer carry w Kettlebell

Jokers mosey 200 m lap and switch exercises to other column

Number cards – round up as needed

Face cards 10 or 5 each side

Diamonds – Merkin on Bell / Pistol Rows

Hearts – Goblet Tempo Squat |    Lunge (in cadence)

Clubs – Around the world         |    Figure 8

Spades – Snatch                       |   Swings

mary: GM (only had one minute left)

“Shouldn’t we have yoga mats for this?

FNGs: None

Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C.  Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.

 The Workout:

Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each.  Rinse and repeat until all PAX hold plank.

Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10.  Rinse and repeat with lunge/squat and WMH variations until all ropes are done. 

Thang 3: BTTW modified Jack Webbs.  BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.  

Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot.  Sorry, Lord. 

Announcements: Painting, Man night, Moving Downrange. 

T-Claps (Recognition): Prayer:  Pikachu’s M. Travels, Health, Gratitude unspoken.  YHC took us out. 

Downtown Train Birthday Bash 59

Warmups: Good mornings 10x, Bat wings 10x 4 positions, Sidestradle hop 59x for bday

Main Event: Mosey to stage area in front of HS Culture Club

Absolutions 10x

Complete circuit around library with three stations. Each station with three exercises: arms/shoulders, legs, core.

Partner up for counts and form. Complete 59 reps between the two of you.

Station 1: Merkins, squats, LBCs 59 reps

Between: Absolutions

Station 2: Side planks, lunges, WWIIs 59 reps

Between: Jack Webbs

Station 3: Patty cake Merkins, squat hold, American hammer 59 reps

Finale: Sprints in parking deck

COT: Announcements: Accept the challenge. In this case, consider signing up for the Triangle Sprint Triathlon. Super easy.

Fence painting on Monday, May 20

Prayer requests: Hasselhoff job situation/opportunity

Unspoken

Second F: Coffee by Abe and Wild Turkey

Fresh strawberries by yours truly.

Honor to lead. Thanks for helping celebrate my birthday.

UFO May 6th

FNGs:1 Welcome Tumbleweed.

Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats

The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops.  It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all. 

Announcements: Painting Holly Springs Monday, May 20th 9-11. 

T-Claps (Recognition):

Prayer: Buttermilk for running, Unspoken, YHC took us out. 

oldandnew

Friends Old and New

FNGs: none

Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs

The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.

Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.

Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.

T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!

Prayer: Midget and his family for their loss.

Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.

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Water Park at R4TJ

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.

 

hashtagbakedgoods?

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.

UFO High Score Comeback

22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.

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PSA: Backblasts are important!!!

FNGs: Nope, also no sign of the legendary Dick Root…

Warm Up:

Mosey from flag to corner of lot, circle up

SSH x 25 IC

Good mornings x 10 IC

Sir Fazio Arm Circles x 10 IC F/R

Seal Claps x 10 IC

Willie Mays Hays x 10 IC

Moroccan Night Clubs x 10 IC

The Workout:

THANG 1:

PAX moseyed to far end of lot to the dead end area. PAX partnered up and completed a partner DORA consisting of 100 Merkins, 200 Squats, and 300 LBC. Partner 1 completed exercises while Partner 2 ran to the flag and back, switch it up until done. Strong work by all PAX here picking up the 6/finishing together.

THANG 2:

Mosey to side wall of the church, where we did two rounds of people’s chair and chillcutt plank holds. The first round we did 10 count each PAX, 2nd round we did 20 count each PAX thanks to some poorly timed jokes from Hasselhoff and Downrange – bet they won’t do that again. 🙂

THANG 3:

PAX moseyed back to area where we completed our warmup. We completed a round of Guantanamo (PAX lay down side by side, all raise legs to 30 degrees, PAX at the end of the line gets up and goes down the line pushing down the other PAXs feet while they attempt to not let their heels hit the ground).

YHC then tried to call something that I’ve never done before and probably isn’t in the F3 exicon. I had the PAX flip over into standard plank, and much like Guantanamo, I had the PAX at the end of the line to down the line and try to push down on each PAX back while they maintained plank. After a few PAX went down the line, Best in Show made a suggestion to stop before we hurt someone’s back…that was definitely the right call so we switched to having the PAX at the end of the line slap hands with the PAX doing planks as they ran by. Think 1996 Bulls theme music here…so if I had to name that revised exercise, I’d call it “Sirius” named after the Bulls theme song. If you’ve never heard it or have no idea what I’m talking about, watch this – https://www.youtube.com/watch?v=6HYj-uV9NGc

Mary: Popcorn including Boxcutters, Heel Taps, Low Slow Flutter, Dying Cockroach, WW1, Freddie Mercury, Homer to Marge, Pickle Pounders, and a little stretching.

Announcements:

  • 2nd F event upcoming for shovel flag builds, see details on slack from BnB and Firefly.
  • Stressed importance of site Qs having flags at their AOs.
  • Also stressed importance of backblasts. The Thanks Pumpkin Spice for raising this. We have gotten bad about backblasts – this is how we keep track of what we’ve done and we help inspire other PAX and guys that may want to Q for the first time and need ideas. Or if you’re like me and you’ve been at it for a while, I always like new ideas and sometimes reference old backblasts to get inspiration and switch it up a bit.
  • Re: backblasts, posting 2 sentences on Slack with PAX name IS NOT a backblast…something like this one I’m writing now IS.
    • Seems like there was confusion amongst the PAX around what a backblast actually is. I’ll own that as one of the guys that has been around longer.
    • Guys, if you’ve been around for a while, coach the newer guys on this. And if you’ve been around for a while and have just gotten Slack about it (see what I did there?), then tighten up…Let’s not lose the plot on why we do what we do!
    • Use the backblast generator on f3southwake.com. You’ll need a login if you don’t have one in order to post these. If you don’t have one, get with our comms Q Softserve and he will get you going.

T-Claps (Recognition):

PAX going after 5 packs this week including Pumpkin Spice and YHC. Even our visitor Bo Peep from F3 Cherokee is 4 for 4 this week and looking to get out before he leaves town tomorrow. What’s your excuse?

Prayer:

Best In Show’s friend Starla who is dealing with a falling syndrome and getting lots of concussions, my friend Trent’s mother in law Linda who was just diagnosed with Leukemia, PAX dealing with job issues/loss/stress of their own or in some cases Ms or family members. Praise for successful carpal tunnel surgery for my dad yesterday.

YHC took us out. Make it a great day, guys!

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Keep it Simple, Make it Hard

FNGs: Nope

Warm Up:SSH, good morning

The Workout:  No frills, all hills route – Crossway Classic Edition, out & back

Mary: Nope

Announcements:  Yogurt going to crush a 28 mile mountain bike race at Uwharrie this weekend. 

Prayer:  Boucher’s wife’s employment situation, Yogurt’s coworker going through cancer treatment. 

After COT:  Yogurt, Batboy and Woody partook in Yogurt’s special Ting Ramp Sprint Repeats!  Sprint up to a series of markers of progressing distance, walk back down.  Total of five sprints.  Feels good, man.