Tag Archive for: Breach

Welcome White Claw and Duck Hunt

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Yoga EC: Dawgpound, Buford, Emeril, Skidmark
EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw

FNGs: White Claw and Duck Hunt
Warm Up:

Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder

Teaching:

Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees

Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell

Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell

The Workout:

20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.

Mary:

Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip

Announcements:

Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday

T-Claps (Recognition):

Flanagan and Moby got their fritter

Prayer:

Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother

Wish It Was Just a Little Hotter…Not

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It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

  • Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
  • Jog to flags for Global Warming, Step-ups, Dips, Irkins
  • Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
  • Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
  • Jog across street and Duck and Weave Indian to the breezeway
  • Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.

Field Trip Bring your Permission Slips

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I signed up to Q last week, but the Week of Chaos went through Nutcracker. I then took this week. I have been itching to go to Rovisys and hit up the ramp for some time. So I planned to hit up Rovisys and the ramp. The EC run to Oakview was tough this morning. I was wavering on if I really did want to go on a field trip. The excitement I got from thinking about the ramp was just too much. Sorta like the abyss at Disney. How do you turn something like that down?

EC: Dawgpound, Buford, Pigpen, Moby, Flanigan, Blue Hen

FNGs: Brownie
Warm Up:

Formed an Indian Run with 16 folks.  Made our way to Rovisys for a field trip.
Indian Run to Green Oaks Road.
Bat Wing:
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Overhead Claps
Seal Claps
Indian Run to Thomas Mills Road
Good Mornings
Pickers
Indian Run to Rovisys
Good From Merkins

The Workout:

We gathered at the railing.  What a beautiful railing.  The turns the straight away.  So nice.

Plank Hold until your turn.  Bear Crawl up the ramp.  The whole ramp.  Nothing but the ramp.  Plank hold up top for the final Pax
Once all the Pax made it to the top we did 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next we had to get back down the ramp.  What goes up you must come down.  This time we plank hold until your turn and Crawl Bear down the ramp.  Plank hold until the last Pax made it.  Then once again 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next was lunge walk up the ramp.  Squat hold for all Pax to finish.
Next was Russian Typewriter down the ramp.  10 to the left 10 to the right.

There was still time so we did a bit of runs up the entrance to Rovisys.  Run to the third street lamp on the left.  10 Merkins.  Run back down the hill.  Run to the second street lamp on the left.  10 Squats.  Run back down the hill.  Run up to the first street lamp.  10 LBCs

It was then decided to head back to Oakview.  I gave the choice of A and B on the method to get back.  A was Indian Run, B was Fellowship Run.  They Pax selected C… There was no C option so Scout Run.

Mary:

Scout Run back to Oakview.  It turned into a Fellowship run at the end.  We made it back in time with a couple minutes to spare.

Circled up for the following
Downward Dog into Pigeon Pose (Both Legs)
Downward Dog into Runner’s Pose (Both Legs)
Have a nice day

Announcements:

Meg’s Smile.  Still need volunteers for Saturday

T-Claps (Recognition):

Prayer:
Double D and his family
John Deere
Crablegs

That was the Warm-up?

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Answering a call on FB, this HIM stepped up and led 15 PAX at Mutiny on this glorious humid morning.  Thank you FedEx/LipSync for the opportunity; always an honor to lead you men.  Arrived with 2 mins to start, planted shovel flag, showed the PAX my kid’s old Dora the Explorer towel for some motivation and promptly began beat down at 0530.

FNGs: None

Warm Up:  Jog around track.  Circle up for SSH, Cotton-Pickers, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles, Static stretches.  Q, coming off a 2 week hiatus from the gloom, mixed up a few exercises (names) but stayed on course.  Dropped down into a 10 count merkin, throwing in some R/L arm raises, R/L leg lifts and proceeded to rinse and repeat 4X after moving 90 degrees after each set.  And THEN the workout began.  Shoulders burning.

 

The Workout:  Mosey to snack shack for Australian MC, People’s Chair Both 10CC, Rinse and Repeat.  (Very slippery). Mosey to parking lot, quick feet on curb switching from R-L foot lead foot halfway down parking lot.  Squat hold for 6.  Frankensteins to the round-about.  PAX grabbed a piece of curb in plank position and began an Indian run in the plank position moving to the right initially (side to side), back to the left, right, left until shoulders were shredded.  Mosey to the rock pile for medium or smaller rock.  Lined up in one line on soccer field.  Executed the following rock exercises (10 count/10 count cadence):  curls, triceps extensions, rut-rows, bus drivers, goblet Squats, O/H presses, O/H Squats, side to side.  Took 5 steps in between each set making our way to the other side of the pitch.  Dropped rocks.  Jog to the center pitch, come back; jog to the end of the pitch, come back.  Rinse and repeat rock exercises however, Q had PAX move to the right 2 or 3 spaces in between sets changing their rocks.  John Cusack to the center point in field.  On your six.  Executed the following rock exercises:  chest press, skull crushers, H2M, WWII, LBCs, 6 inches, 45 deg, 90 deg, (leg lifts while holding rock above chest or extended over head).  John Cusack to rock pile.  Squat hold for 6.  Run sideways L/R back to the tennis courts for Mary.

Mary:  Yoga poses and have a nice day.

Announcements:  Sasquatch- See FB/Slack.  Deadbolt 5 yr anniversary this week; Gump’s 4 year celebration this week Q ing multiple sites.  Funeral/wake for Double D’s Dad today in Garner at 11:00 am.  PAX – please use q-sheet sign-up

T-Claps (Recognition):  all the PAX who gave 100% today

Prayer:  Double-D’s dad passing; Noah’s Ark’s M (illness/rest for family); PAX injured; PAX family.  Q took us out in prayer.

Life Lesson Naked Mole Skin

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Sprung out of bed and was ready roll, and no better way than have the opportunity to have your teenager run into the workout. Would never imagine doing that in the past. So thank you to this amazing group of guys-#goobers/ #fritter
Yellow card and I had discussed the game plan for the workout. Had a friend drop a cooler- full of drinks ( water/ Gatorade) so yhc can take to workout but we were planning on running 3.6 miles from home front to PT, so that did not happen 🤪. Texted emeril to grab/ bring some water and of course he stopped and got some cheap ass water. Thank you
Parking lot was full and we rolled in right at 0523, rest of the 10 guys were just coming back from the EC run.  Thx, grabbed 2 tires and rolled them just like he use to back in the day, as a toy, all he could afford while in 3rd world country.
Set the stage/ tires- dawg # brought the rope( thank you). Dawg was very excited about carrying tires and ropes etc but he had no idea his perfect workout may not happen ..

Fartsackers: dumbo/ wacka wacka/ wallaby- pablo knew it would be a hard workout so he sent his M on a work trip – (great excuse).

EC: Dawgpound, Buford, Cowboy, Emeril, BB-8, Brony, Blue Hen, Banana Seat, Peak Weak, LED, H1N1

FNGs: BB-8
Warm Up:

It is 0530- disclaimer was done and we ran to storage unit and did the following warmup exersice.
Sshx15, smurf jacksx15, sir fazio x 15(backward/ forward), imperial walker/ hillbillies x 15.
The Workout:

We lined up went for a ‘burpee mile’ waited for the 6th ofcourse through the hood that we never visit and behind aviator etc. we never know, we may pick a guy up. We also did burpees in honor of Bernie, in front of aviator bar (that fun night after the ruck). Emeril announced that we were 20 mnts in and we did the count off, stove pipe thought 10 count.. but no No no, no 10 count, this is not a (DD) workout, so we did 5 burpees to punish our selves. We also did 5 burpees since dumbo fartsacked and 5 in honor of my good friend puddles.
Break off in group of 5, one guy pulled the tire/ carry the tire and flipped the tire, while rest of the group did Ab exersices.
We still had 15 mnts, run to the tennis courts, of course dawg was salty but not as salty as he was at whiplash, since he did not get his fix of tire flipping-

Tennis courts-
Bear crawl-
Duck walk-
Balls 2 walls 5 count (entire pax line)
Frog jump
Crab walks
Balls 2 walls 5 count ( entire pax line)
People’s chair – hands up ( 5 count)
Next- plank square x 2- you had to be there

Mary:

Low slow flutter/ ww2/ quick feet n honor of you know who-

Announcements:

5 year next Thursday 4 dead bolt

Sasquatch.  Midget is Qing so somewhat organized somewhat not.

T-Claps (Recognition):

Prayer:

Emeril’s Papi
Chips neighbor’s son was in a car wreck
Crablegs as he continues his trip
Michelle and also help Duane and hope doctors can help them during this time

Message:

Naked mole skin-

Bet you guys didn’t know you got a midget lesson this morning. Life lesson-
You have a plan- You think things are set ( tires/ rope/ all the good stuff you asked for) and than someone takes you down a road where you have to do things that you hate( burpees)or do not like but you have to because you are dealt with those cards and you thought you had everything lined up. But guess what you are with a group of guys that every .10/ mile waiting on you cheering you on, looking out for you.. you take a longer road but you are a little bit stronger- storm of life has passed and day light has come, now go enjoy the tires..
For you dawg 😄

Always honor n fun to be with you guys
#keep pushing the boulder
Aye-
M4L

Rounds of AMRAP

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PAX: Breach, LED, Doc, Modify, Gump, Yosemite, Fonzie, Noah’s Ark, Fram, FedEx, Stovepipe, Finkle, U-verse

EC: Yosemite, LED, Fonzie

FNGs: U-verse and Finkle

Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10, Fozie Arm Circles x 10 F and R, Stretches,  moseyed to the track for some Frankensteins, Butt Kickers, High Knees, and Carioca

The Workout: Circled up in the parking lot behind Club Wox for circuits of 5 exercises for 30 seconds of AMRAP, 15 seconds of rest for 3 sets.

Round 1:                                                                                    

1) Shoulder Tap Merkins

2) Alternating Side Lunges to Squat

3) Mountain Climbers

4) Kick Ups

5) Burpees

 

Round 2:

1) Stationery Sprints

2) Freddy Mercury

3) Alternating Forward Lunges

4) Rotational Side Planks

5) SSH for the 1st set, Seal Clap SSH for 2nd set and Burpee no push up for 3rd round

 

Mary: LBCs, Heel Taps, American Hammers, Homer to Marge, Pickle Pounders, and 10 burpees no push up

Announcements: Gump will be Qing not 1, not 2, not 3, but 4 workouts next week as he celebrates 4 years of F3

T-Claps (Recognition): US Women’s Soccer Team for 2nd straight World Cup and all the Pax that did the 1776 workout on July 4

Prayer: Noah Ark’s wife, unspoken

Week of the Midge Day 2

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EC: Emeril, M4L, Yellow Card, Cowboy, Buford, Dawgpound, Brony, Blue Hen, Flanigan, Moby, Peak Weak

FNGs: None
Warm Up:
Everyone picked up new bricks and ran to the basketball courts to circle up.  All exercises where done with the bricks.   The new bricks are brought to you by Midget 4 Life.

Fazio Arm Circles Forward and Backwards
Hands overhead and did circles  — I don’t know the official name
Simbas
Good Morning
Merkins

The Workout:

Jogged to the track for as folks count off by fours.  Even number went one direction odd numbers went the other.  We ran with our bricks until we meet a fellow pax.  Then we did 10 Partner Merkins.  We repeated this two times.

Next up where trips across the fields
Bear Crawl with the Bricks
Bunny Hop with the Bricks
WheelBarrow with the Bricks
Lunge Walk with One Brick

Next everyone lined up shoulder to shoulder.  The guy at the end of the line did a bear crawl to the front.  Everyone did curls with the Bricks.  Then we shifted down one spot.  Ever other shift we did the exercises with air.  After everyone Bear Crawled we did Crab walks and Wonder Bras

Mary:

Circled up at the Basketball Courts for the following:
Carolina Dry Docks
Hammers
Pickle Pounders

Announcements: Nadda
T-Claps (Recognition):  12 Oaks Representing
Prayer:

Moby’s Sister in Law recovering from surgery
Emeril’s dad recovering

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

Ultimate at Mutiny

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Sorry for the late backblast, forgot on Monday and Tuesday was swamped.

EC: Cupid, Fonzie, LED, Pikachu

FNGs: Jeter
Warm Up: 15 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 each Sir Fozie arm circles F+R, Michael Phelps
The Workout: Ultimate Frisbee! For every drop or goal, PAX completed an exercise.
Mary: No time for Mary today.
Announcements: Check Slack and Facebook. 1776 workout. Consider donating to the 3rd F charity of the month, Meg’s Smile. Donations per FNG post in July. Details on Slack.
Prayer: H1N1’s pastor had a 2 month old pass away. PAX travelling. Shredder, Crablegs, all other PAX on IR.

Sprints: Cupid, H1N1, Noah’s Ark, Breach, Black Knight, 8-bit, Sugar, Spenda, Yogurt, Pikachu, Yosemite

I’m pretty sure I am missing someone for sprints…please let me know and I can add them.

Who’s the Q?

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FNGs: none

10 packs with 1 EC

Warm Up: jog to concession stand. 15 SSH, good mornings, 10fwd 10 back arm circles, arm stretches.
The Workout: Several pitches in for today’s Q.

Aiken legs by Breach- 20 step ups, 20 one leg Squats, 20 prisoner squats

Arms by Gump- dips bear crawl, BTW, bear crawl, dips bear crawl, people’s chair, crawlbear, Erkins ,bear crawl, BTW, crawl bear, erkins.

The Gross by LED- 12 reps of 12 exercises. Lbc, WWII, LSF, Merican hammer, boat canoe, wide merkins, reg merkins, diamond merkins, box cutters, heel taps, burpees, …?….

Rocks by Fonzie-2 rounds of  25 reps curls for girls, shoulder press, chest press, skull crushers, rut rows.

To tennis courts and did 3 runs of vacuum cleaners with partner and 5 shoulder tapes at end of each run.

Mary:Yoga Stretches, alphabet soup
Announcements: 1776 workout, shredders mission support, H1N1 pastor support via GoFundMe.
T-Claps (Recognition): All the men that stepped up to make possum trot a beat down today. Breach for wearing breath taker @1776 workout
Prayer:Noah’s arch, Gumps friend in bike accident, h1N1 pastor and family