Batboy – Page 6 – F3 South Wake

Fear the Pumpkin

October 28, 2022/in Crazy Ivan /QIC: Pumpkin Spice
PAX: @Abacus the OG, 16-bit, Batboy, Best In Show, Dahmer, Dauber, Dawgpound, Dumbo, Emeril, Pikachu, Pumpkin Spice

FNGs: None

Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH

The Workout:

Circuit 1: 10 count in cadence, rotate to your left after each exercise. 2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat

Circuit 2: Learned each exercise together. Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;

KB Pistol Rows 3x and stand
KB Around the world, catch the bell shoulder height, then reverse lunge
KB 3x swings 2x squat
KB 3x core twist then one curl (from knees)
KB 2x overhead triceps recover in the front (from knees)
KB Pullover alternating knee raises right then left leg (on your back)
KB 2x single arm overhead press then forward lunge (Right)
KB repeat on the Left
Chillcut plank position march over the bell
Push up on the bell. 2x each side and switch

Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey.

Mary: Some stretches

Announcements: Sign up to help with HollyFest

Prayer: Lots of silent requests.

Big Dogs at Downtown Train

October 24, 2022/in Downtown Train /QIC: UTI
PAX: Abe, Batboy, Best In Show, Clunker, Full House, Ginsu, Pumpkin Spice, Stickers, U.T.I, Warren Brendle, Wild Turkey, Yogurt

Just like Vince Vaughn I spent the last week out of the gloom and eating a ton. This morning I signed up to Q as a stake in the ground to set some things right that I had knowingly wronged through illness followed by some vacation. 11 men came out in support.

FNGs: nada

Warm Up: Windmills, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, SSHs

The Workout:

In the parking lot next to the book return

11s featuring Mountain Climbers and Burpees with sprints in between.

At the community center stage – alternating with a partner

Balls 2 Walls / Fast Feet 10 count in cadence 3x each
Preachers Chair / Fast Feet 10 count in cadence 3x each

From the bottom of Library Hill – Sprint to the top

From the round-a-bout near the flag – Sprint to the Stop Sign near the barber shop

Mary: Box Cutters, Homer to Marge, Pickle Pounders, Ankle Grabbers, LBCs

Announcements:

This Weekend HollyFest Volunteer Sign-up – Get out there and help the town and help to grow F3
- https://docs.google.com/spreadsheets/d/1YAMwcWBmA5qTa05z8oU8_FVXmQOsrsFdssk7wWDWWGM/edit?usp=drivesdk
‘FREE’ CPR Training – Friend of Sprinkler’s is helping us get trained up. Please consider donating to help pay for the trainers generosity and the giving of his knowledge and time
- https://docs.google.com/spreadsheets/d/1Kop18bSqbybju71vSzH4I8Qear3yZ07cN4o0RNx7fHY/edit?usp=sharing

T-Claps (Recognition):

Prayer:

Bleeder’s Daughter
Brexit’s Daughter
Bondo’s Daughter – due Nov 20
- “Remember where you come from”

Downtown Train Arrived Before the Cold Spell

October 19, 2022/in Downtown Train /QIC: Woody
PAX: Batboy, Best In Show, Bleeder, Da Business, Ginsu, Moose, Stickers, YHC

FNGs: None

Warm Up: Bleeder, Stickers and YHC for EC. Then SSH, frankensteins, good mornings, Sir Fazios…probably some more

The Workout: Mosey to the hill by the dumpster for 7s of Star Jumps and Squat Jumps.

Return to the starting point parking lot for standard merkins. Mosey to the library for Carolina Dry Docks on the sidewalk curb. Mosey to the other hill to the left of the parking garage for standard dips.

Repeato, repeato, repeato, but with some variations along the way: Wide grip and Diamond Merkins, dips with alternating legs raised – threw in two sets of People’s Chair on the library wall, and at least one round of Bear Crawls at the library entrance.

That’s about it. Simple but effective mostly upper body workout.

Mary: Usual stuff, I dunno.

Announcements: T-Claps (Recognition): Prayer:

18 PAX in the Wind & Rain playing Ultimate @ Ting

October 3, 2022/in AO Post /QIC: Dauber
PAX: @Abacus the OG, Banana Seat, Batboy, Best In Show, Bleeder, Bobby Dall, Breach, Cupid, Dauber, Forceps, Fram, Gump, Kubota, Ponzi, Quiver, Sparky, U.T.I, Zoolander

FNGs: none – lots of new faces (AWESOME)
Warm Up: SSH, Frankensteins, Sir Fazios
The Workout: 9 on 9. Not many catches 😂 lots of 🌬 and 🌧 The team without YHC (even after a trade) prevailed. I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements: None
T-Claps (Recognition): All PAX for braving the elements post Ian
Prayer: Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).

Honored to lead. -Dauber

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