Warm Up: Fazio Arm Circles, Good Morning, Windmills, HillBillies, Imperial Walkers
The Workout:10 Reps of 10 Exercises for 10 Rounds.
10 IC -SSH,
10 -Bobby Hurly
10-Merkins
10-Burpees
10 IC -Mountain Climbers
10 IC -Peter Parkers
10 IC -Plank Jacks
10 -Squats
10 -Calve Raises
10-Alternating lunges.
Announcements: Run the Quay.
Prayer: Ka-Chow SATs
FNGs: none
Warm Up: none
The Workout:
Farmers Carry Mile
Goal is to farmers carry your set of coupons a mile. Every time you set them down, you run back to the start for penalty exercises, before returning to your coupons for further progress.
Score =Total Weight Carried * Total Miles Carried
blue crush, breach, bleeder made it a mile and crashed.
led and a lot machine got lost.
sardine was the champ, able to fully participate this time vs his tattoo abridged attempt at paradise city.
FNGs: Bloomin Onion (Welcome!)
Warm Up: Disclaimer, SSH, SFAC, GM, Frankensteins, Imperial Walkers, Hillbillies, Plank Hold, Mission Statement and 5 core principles, Mosey short lap.
The Workout:
Round 1: 6 stations 80lbs Sandbag (SB) Squat, 80lbs SB Chest Press, 60lbs OH press, LBC, SSH, 40 40lbs KB swing (KB swings was timer) Mosey short lap after complete
Round 2: 80Lbs Power Clean, 80lbs Deadlift, 60lb CFG, Plank Hold, SSH and 40lb / 40 KB swings was timer, mosey short lap after complete. Bloomin Onion likely questioning life choices at this point.
Round 3: 40lb KB swings, 80lbs SB Bear Crawl drag, 60lbs Triceps, Star V-ups, SSH, 10 80lbs SB burpees was the timer. (We all questioned life choices upon hearing this) Short mosey to complete the circuit.
Mary: 2 min stretch
Announcements: QAC, Raffle and uphold the standards!
T-Claps (Recognition): Papi for driving from North Raliegh to support FNG (Bloomin Onion) and for Bloomin Onion on getting out.
Prayer: Each PAX had a prayer, Health for babies, Safety for driving teens, Family loss, Family health, knee replacement.
FNGs: none
Warm Up: side straddle hops, good mornings, imperial walkers, hillbillies, wind mills, Daisy pickers, sir fazio arm circles, seal claps, overhead claps
The Workout:
Thing 1: four corners around town hall commons
Thing 2: Abe’s Knee PT. We went through a round of my PT exercises so that A) it’s one less for me to do later and B) to bring up the point that it’s important to do the supportive strength training that goes into keeping our bodies in good shape.
Mary: popcorn Mary followed by a little bit of stretching
Announcements: shirt order, sign up to Q
T-Claps: Blue Crush for sticking around after the workout to knockout 40 merkins with Vasoline.
Prayer: mental health
FNGs: none
Warm Up: Lapped the soccer field with stops at the corners: SSH and good mornings, squats and worlds greatest stretch, merkins, step-ups and preachers chair
The Workout:
Thang 1:
4 minute blocks, each pax works at their own pace on a descending ladder until time is called.
Round 1) 30-20-10-5 merkins, with a sprint to the end after completing each set
Round 2) 30-25-20-15-10-5 SSH with a bear crawl after each set
Round 3) 30-25-20-15-10-5 Freddie mercuries with 10 Star jumps
Round 4) by request from Ka-chow, 12-10-8-6-4-2 burpees with a karaoke break
Thang 2: pax gathered in a plank circle to draw uno cards in a rotating fashion. Draw-er of the card had to complete the number of merkins that corresponded with the number drawn while everyone else held a plank.
Skips and reverse as expected, draw two doubled the number of merkins for your next card, wild was 20 merkins.
Goal to be the last man standing, knees touch the ground and you’re out.
Blue crush put us all to shame by ending the game with 40 merkins following a draw two+wild combo card draw.
Thang 3: dodgeball on the tennis court with a 5 burpee buy-in
Mary: pickle pounders, box cutters, homer to Marge
Prayer: families, kids
Warm Up: SSH, Frakensteins, Imperial Walkers and some Willie Mays Haze
The Workout:
Round 1: The Lamb (3 reps of each exercise) 31 Seconds per round (9) rounds. The time you have left is your rest time
Diamond Merkins, Jump Squats and Flutter Kicks
Round 2: The Middle- 13 reps per exercise (1min 30 sec rounds ) The time you have left is your rest time
Standard Merkins, V-ins, Reverse Lunges, Mountain Climbers in cedence.
The Break:
3 Rounds of 60 sec People Chair
Round 3: 30 reps (3 rounds, 3 mins per round) The time you have left is your rest time
Prisoner Squats, Air Presses, High Knees, Shoulder Taps, 30 Sec Plank. The time you have left is your rest time
Round 4: The Lion (10 mins)
Odd Mins 10 burpees
Even Minutes 40 sec plank
Mary: None—no time
End in COT
Six PAX arrived by 5:27 am when the rain got heavy. Blue Crush, Shooting Blanks, Best In Show, and Hasselhoff hopped out of their cars and embraced the suck. Vasoline already embraced a 4 mile EC. I hopped out, ducking, as if I could avoid the downpour. We immediately ran to the parking deck and settle in.
WU: Exercises on the corners: SSH 25x, high knees 15x, arm circles 10x F/B, stretching OYO.
The PAX nearly nailed the F3 Mission Statement, but left out the word “community.” Three burpees–a light penance.
ME: B.L.I.M.P.S. = Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats
Ascending reps: 5, 10, 15, 20 with trips up the steps between sets.
Each PAX took a turn leading up the steps. To get some fresh air, Shooting Blanks and another exited at the upper deck and we circled around the long way to return to the lower level.
PAX helped me keep count up to 20 burpees.
Mary: Popcorn, ending at 6:15
Grateful for shelter of parking deck, but Hoff wanted ventilation to clear Vasoline’s gas.
COT: Prayers – Best in Show asked for prayers as he replaces the turbos on his truck
Gratitude for this day and Jesus.
Announcements: Run with Davis
Yogurt out.
5 PAX played some simulated Magic 8-Ball and 8 Corners with lots of merkins, squats, and plyometrics. The Magic 8-“Ball” determined weather we Burped, squated, hineyed, or hopped the rest of the way. Ended with some stretching and Mary!
AO 4 of 25 in the Q’em All Challenge!
I was fortunate to jump in line and secure my Big Gulp with the Downtown Train game piece. SCORE!!!
To my surprise, 13 PAX showed up to join in on the fun. Let’s play Monopoly!!!
Warm Up: Fazio Arm Circles, Willy Mays Haze, Frankensteins, and Good Mornings, Windmills
The Workout:
Travel to Amphitheater – Lunge Walk Half the Parking Garage, Bear Crawl the other half
Thang 1 x4
Thang 2 x4
Thang 3 x1
Thang 4 x3
Thang 5 x4
Travel Back to Flag – Carioca through the parking garage
Mary: Poop Eaters, Pickle Pounders, Homer to Marge, WW2, Superman, 6inches, Low Slow Flutter
Announcements: Check-in with Abe about CPR Opportunities, 2nd F/2nd Friday Lunch is this week join Abe+ in picking a place and BE THERE!!!
Prayer– Pumpkin Spice’s wife as she manages a full plate at work. T-claps for her opportunity but pray to help her through the stress of getting things settled.
Prayers re: war. Life is precious, peace is the answer.
Warm Up: Mosey around the soccer fields and then circled up for some 22 counts of SSH, Frankenstein’s, Windmills and Good Mornings.
The Workout: All the pax took a tour of Disney to see all the rides that the park had to offer. The riders were exposed to the Abyss, A Small world, Tomorrow Land, Haunted Mansion, and Space Mountain before we took the long trip back to the start.
MICKEY was with us the entire way and showed why he is still the OG.
M- Monkey Humpers- 25 single count then run to the bottom of the Abyss hitting all steps on the way down and on the way back up. ( 3 Rounds)
I- Imperial Walkers – 20 single counts with a run to the end of the parking lot and back (3 rounds)
C- Carolina Dry Docks- 15 reps- Run to the 3 corners of Tomorrow land
K- Kerkins- Knuckle Push ups- 10 reps, Run up to the haunted mansion and back down (3 rounds)
E- Everest- Step ups with a squat at the top- 10 reps, 5 on each side. Did a set of 25 SSH, hops and then did a run to the top of Space Mountain for round 2, came back to round 3 before recovering on the jog.
Y- Yurpess- Wide grip Burpees, with a spread arm Y jump at the top (3 Rounds) as we moved with some quickness back to the starting line.
There is a reason this is the happiest place in South Wake
Mary: None (no Time)
Announcements: Triple Ruck Challenge in play (The HS Spring Classic, TMF 9/11 Hero’s Run and the HS 1/2 Marathon. If you complete the challenge you get a special patch and a custom Velcro molly for your ruck.
Closed in Prayer