FNGs: None
Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.
The Workout: Led by Norm! Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.
Mary: Led by Socrates!
Finished with prayer.
FNGs: We met Nate who was out for a walk. He may join us next week.
Warm Up: GM, WMH, SSH, Arm Circles, Michael Phelps
The Workout: With Kettlebell, took a lap around the soccer field on the trail stopping every 50 Meters for an exercise. During mosey conducted one of Cusack, curls, triceps, farmer carry (R&L), murder bunnies or lunge with KB pass through. Exercises: 10x wonder bra; 10x Renegade Row (R&L); 10x booby-d-booby-d. 10x pullover; 10x wonder bra
At Amphitheater: 2 rounds
10x Single Arm Row (R&L); 10x SL Bulgarian Squat (R&L) 10x booby-d-boody-d; 10x pullover
At Large Picnic Shelter – Dora-esk (100 alternating merkins on the bell; 100 Squat/Curl/OH Press; 100 KB swings w high pull) while partner ran to the playground and 5 pull-ups/inverted rows. Time ran out. Most PAX got about 50-60 reps into each exercise.
Rows, Pullovers & Pull-Ups: Good BACK BLASTER workout.
Mary: Mosey to the Flag; farmers carry, curls, triceps w KB.
Announcements: Check slack for 3rd F opportunities coming up; 9/11, Unity in the Community, Soup-tacular, others; Sign Up Meal Train for Cancun & his family.
Prayer: For those grieving loss: Catfish coworker passed away; Deadbolt’s brother passed away; Cancun’s M’s surgery.
YHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.
Fumunga took us out in prayer.
Nice sweaty morning running fellas!
BS out
18 PAX for a lot of hill repeats on Earp St.
WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins
Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom
Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)
Mary
Sally (aka Green Sally)
Lower stretch
Thanks for the opportunity to lead at DTT.
BS out
FNGs: None
Warm Up: Good Mornings, Imperial Walkers, HillBillies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps.
The Workout: Moseyed down the hill and took a right towards Optimist Farm Rd. Made our way to the River Rock pile and grabbed two rocks just small enough to grasp for exercises. Moseyed back to the greenway path and went about halfway up. This Q just realized the presence of another rock pile, conveniently placed right where we were going to execute our workout.
Round 1:
Curls for the Girls – 10x IC
Overhead Press – 10x IC
Ruh Rohs – 10x IC
Sprint to the top of the berm and perform 5 Star Jumps
Round 2:
Curls for the Girls – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Ruh Rohs – 10x IC
Sprint to the top of the berm and perform 10 Star Jumps
Round 3:
Curls for the Girls – 5x from down to 90°, 5x from 90° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90° and perform reps with other arm, rinse repeat
Sprint to the top of the berm and perform 15 star jumps
Round 4: Grab a new rock from recently discovered rock pile for squats, chest press and skull crushers
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 15 star jumps
Round 5:
Squats – 10x Tempo IC
Chest Press – 10x Tempo IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 10 star jumps
Round 6:
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 5 star jumps
Return all of our rocks to designated areas and return to greenway path.
Challenge yourself and give it all you got from base of greenway up the hill to the fields. Pick up the 6 as necessary.
Mosey to the playground after catching our breath and perform 2 rounds of dips and derkins on the wall.
Make our way to the flag for Mary.
Mary: Homer to Marge, Heel Taps, Freddy Mercuries, Heels to Heaven, Box Cutters, Absolution
Announcements: Picnic on the 9th at Womble. Keep an eye out for July 5th signup – Choppa has the Q.
T-Claps (Recognition): All the ruckers and runner converging on the AO to join in COT. Great effort by the PAX at the bootcamp.
Prayer: Skittles friend going into surgery; Fedex; Tofu’s family with recent loss; Unspoken
On my way to the AO, as I continued to work through the details of the workout in my head, I turned onto Holly Springs Rd and was coming up on my turn into Jones Park. Ahead of me, the silhouette of a HIM crossing Holly Springs Rd; Regal, Majestic, Patriotic; this HIM (later identified as Jellybeans) was rucking to the AO for the workout, with his Shovel Flag in tow, backlit by the light of dawn. A sight to see, an inspiration to those around him, a proud member of F3. For me, this certainly set the tone for the morning.
FNGs: Nada
Warm Up: Good mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm circles, Seal Claps, OH Claps, Daisy Pickers
The Workout: Mosey to the rock pile for a medium rock.
Made our way to Holly Springs Rd via Cusack and Mosey with various rock exercises mixed in (Ruh Rohs, Lunge walk with OH Press, Squat with OH Press, Curls for the Girls)
Circled up in the grass adjacent to Holly Springs Rd for 3 rounds of various rock exercises combining arms, legs, and ab work. Each round was separated by sprints down the new greenway path with a mosey back to the rocks.
Exercises included ruh rohs, skull crushers, ground pounders, chest press, american hammers, homer to marge, squats, lunges, and a combo 6 inches and overhead rock pull on our six.
Made our way back to the rock pile mixing in some of the same exercises and modes of transportation along the way.
Finished with a plank hold rock pass down the line of 14 PAX x 2.
Over to the playground we went to complete the June challenge of 20 pullups at every AO.
Mary: Low Slow Flutter, Freddy Mercuries, Mountain Climbers and finished with some Yoga Stretching
Announcements:
F3 picnic this Sunday.
T-Claps (Recognition): Nada
Prayer: Best in Show’s Uncle Bob, Fedex, Slide Rule, and all unspoken
FNGs: None
Warm Up: Various exercises, Mosey to bottom of ole red,
The Workout: Jog to Dante’s Peak
Trip 1 > Mosey up, 10 I/C ab at top and back to bottom. Trip 2 > Bear Crawl up (abs top and bottom) Trip 3 > Crab Walk (abs at top and bottom) Trip 4 > Sprint (Abs at Top and Bottom) Trip 5 > 10 broad jumps then 10 lunges, Rinse and repeat till you made it to the top.
Mosey back to the Parking lot. I’m pretty sure I was getting called names and guys were swearing in true mumblechatter fashion.
Mary: No time
Announcements: Check Slack
T-Claps (Recognition):
Prayer: Gratitude, traveling, healing, Praise for M’s. Unspoken.
FNGs: None
Warm Up: Various
The Workout:
ME: jog to hill
Groups of 3
Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)
Middle – tire flip up/murder bunny/ BC
Top -SB burpees 10 / 10 LBC (repeat)
Mary: Various shitty Ab exercises
Announcements: Over a week ago..check slack
T-Claps (Recognition):
Prayer: Lots of unspoken and healing for injured PAX.
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.
FNGs: none
Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers
The Workout:
Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.
Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify.
All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”.
Mary: American hammer, WW1, plank hold
Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church
T-Claps (Recognition): Turkey and Nickelback both have kids graduating college
Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis.
