Tag Archive for: Best In Show

oldandnew

Friends Old and New

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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.

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!

UFO High Score Comeback

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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!!!

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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!

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. 

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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

Murder Bunny 7’s at Purple Cobra

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9 PAX at Purple Cobra for something new and stupid.

Warm up down to road and back with multiple exercises

Take blocks to baseball field
Partner up
Alternating partners around bases with wheelbarrow.
Hallelujah wall sits
Then Lt Dan and broad jumps around bases
Alternating shoulder tap BTTW

Take blocks to grass
Murder bunny 7’s
Ground pounders & block squats
7 MBs
Return blocks

“Santa Claus is coming to town”
SSH and burpees (24)

Mary
Butterfly ups
Pretzel
Freddy Mercury’s
Out and ups
Pickle pounders

Lt Dan

No Legs and Two Big Balls

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FNGs: None

Warm Up: SSH, Arm Circles, Some Clapping

The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.  

Tabata style workout, 45on/15off, AMRAP all exericises:

2 rounds:

  • Chest Press
  • Overhead Raises
  • Dying Cockroach
  • Hex Press
  • American Hammers

15 merkins after each round

PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers

2 rounds:

  • Curls for the girls
  • Halos
  • Weighted WWIs
  • Overhead Press
  • Dips

15 merkins after each round

Second round of group american hammers

1 round:

  • Rows
  • Plank
  • Standing Dead Lift
  • Shoulder Shrug
  • Low slow flutter

15 merkins

Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement. 

An EMOM morning

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FNGs: None

Warm Up:

Bounce

Spinal Rotations

Good Morning

WMH

Arm Circles

Seal and Overhead Clap

The Workout:

Cinco Tres Workout : 5 exercises , 3 reps each.

10 min EMOM

R one minute then L one minute

Single Arm Swing

Single Hang Clean

Single Squat

Single Straight Press

Single Reverse Drop Lunge

Mosey one lap in parking lot

10 min EMOM

R & L

Snatch

Row

Snatch

Renegade Row

Merkin on Bell

Mosey one lap in parking lot

FINISHER

5 min EMOM

4x

Curls

Triceps

Ground Pounder

Burpees

Mary

LBC, FM, H2M, Lower Back Stretches

Announcements: Celebrate FV sign up. See slack

 T-Claps (Recognition):

Prayer: PAX who are injured. PAX looking for work. Best in Show’s mother-in-law passed away, Dahmer’s northern in law illness , Fanny Pack’s brother

Circles and balls at the Nut

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10 PAX for some track work and a little game of knock out.

Warm up lap around to back
SSH
Good morning
Imperial squat walkers
Mtn Climbers

Track
Hand release broke back derkins with partner. Run in opposite directions and meet half way. 3 laps x10 reps each (6 sets)

Catch me if you can
P1 does 10 monkey humpers
Partner runs backwards until P1 catches them then switch
3 laps

Knock out Hoops
5 burpees
10 star jumps
15 plank jacks
Back in once completed

Mary at the flag
LBCs
Reverse LBCs
American Hammers
Boat canoes
Pickle pounders

That’s for letting me lead.

BS Out!