SEVEN is your lucky number
24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!
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Don’t Call It A Comeback
FNGs: none
Warm Up: Moseyed over to the main gate for the ball fields. Circled up for: SSH, Good Mornings, Imperial Walkers / Hill Billies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs
The Workout: YHC has been down and out for a few weeks. Nothing like throwing yourself back in to the deep end to get back in the swing of things, right?
Round 1: Moseyed over to the Abyss. Split into two groups. Group 1 would perform an exercise while Group 2 ran to the bottom of the Abyss and back up. Three exercises, three rounds of each. Nine trips down and back up the Abyss.
Exercises were Merkins, WWIIs and Squats.
A few over achievers decided to do one more trip down the Abyss and back up while the rest of us held a squat.
Round 2: Moseyed over to the two hills. All PAX ran from the top of one hill to the other, performed 10 Mountain Climbers in cadence, then ran back to the top of the first hill and performed 10 more Mountain Climbers in cadence. Three rounds of this. Mosey back to start.
Mary: Homer-to-Marge, LBCs, reverse LBCs, Pickle Pounders, yoga
Announcements: South Wake picnic (see 2nd F on Slack), highway cleanup (see 3rd F on Slack)
T-Claps (Recognition): Wiggly for getting back out to the gloom! Everyone for holding me accountable on my first post in a few weeks.
Prayer: Straight Cash’s family.
Rolling Dirty
Disney is my favorite place to Q, just so many options. YHC looked to bring back a few throwback moves from the likes of Pablo and Shamwow! as we closed out the June Challenge!
FNG’s: no
Warm Up: Good Mornings and then some mosey around back to the football field with stops along the way for some Imperial Walkers, Hillbillies, Frankenstein, and Sir Fazio’s.
The Workout: Stopped at the back wall of the school for some Shoulder Taps, Monkey Humpers, BTTW, and some People’s Chair with some humorous counts by Breach and Bobby Boucher. We moseyed over to the pit circle and split into two groups. 1 group would do 3 Burpees, head up the stairs, do 3 more Burpees, head down the stairs, then do 3 more Burpees. This was done while the other group did 5 squats/5 star jumps AMRAP. We then repeated this routine and the group not on the stairs did 5 Diamond Merkins/5 dips AMRAP.
We moseyed over to the large circle in front of the school for a variation on clock merkins. The circle was the clock and the merkins became Foxhole Merkins. Lots of grit picked up by these sweaty dudes and a few complaints on this routine. We made stops at 12, 7, 3, 11, and 6.
2 Indian run lines for some 4 corners in the large High School lot. Stops included: 5 burpees, 10 squats, 15 merkins, 15 dying cockroach, 10 burpees. Next we made our way with Indian Runs to the Abyss for 20 LBC’s at the top and 20 Star Jumps at the bottom. We made our way up the Abyss doing a partner wheelbarrow climb (partners alternated crawling per each flight of stairs and no dental accidents occurred). Once again for 20 LBC’s and 20 Star Jumps up and down the stairs with a fellowship run back to the flag.
Mary: Homer to Marge x20 IC
Announcements: Congratulations to team Naked Baby winning the June Challenge and particularly Breach and Cupid for schooling everyone on points.
T-Claps (Recognition): Bobby Boucher was officially handed the keys to 1st F in Southwake by YHC. He will do an amazing job of leading!. Stubs thanked PAX who’ve supported these last several weeks.
Prayer: Thanks for Stubs, Alpine, prayers for UTI and Pet Sounds in Carpex.
Wiffleballs in the Nest
FNGs: None
Warm Up: Good mornings, Side Straddle Hops, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps
The Workout:
6 PAX moseyed over to the Middle School steps. We broke into 1s (Breach, Pumps, and KITTYLTTR) and 2s (Abacus, Warbucks, and Cupid). 1s climbed up the rails while 2s did dips and lunges. Switched. 3 sets.
Then PAX moseyed over to the baseball field for a wild game of Wiffleball. Bats were flying after the wiffleballs popped up by my daughter’s pitching machine. Homer = getting the wiffleball into the grass. Sticking to our 1s and 2s, if a team hit a homer, the opposing team had to do Balls to the Wall along the backstop while the home run team ran the bases sprinting to 1st, karaoke to 2nd, back pedal to 3rd, and karaoke to home plate. If a team didn’t get the homer, that team had to crab walk to 1st base and back pedal back while the opposing team enjoyed some shoulder press squats (don’t know the real exercise name). Humble brag: YHC’s team won the game 5 to 3. Props to Cupid and Warbucks! Hit the batting cages Breach, Pumps, and KITTYLTTR!
Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, Freddie Mercuries, LBC, Pickle Pounders, downward dog
Announcements: South Wake picnic July 30th
T-Claps (Recognition): YHC is celebrating his 8-year anniversary with the M today.
Prayer: Praise God for 8 years with M. Prayers up for the unspoken prayer.
Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.
Mutiny at Red October 6/27/22
5 pax took on the challenge of Red October for the last Monday in June (Cupid, LED, 8-Bit, Wet Bandit and Breach on the Q)
Warm Up: 22 counts of (SSH, Good Mornings, Knee ups, followed by some Fazion arm circles, and overhead claps)
The Workout: Station work under the roof, One pax runs the track and was the timer, the others rotate around the stations
- Dip Station
- Fire Hose Squats
- Ab Wheel
- Sandbag clean and press
- Kettle Bell Swings
- Weight Plate’s straight arm raises
Mary: 2 min abs (LBCs and Freddie Merceries in cadence)
Announcements: Picnic on July 30th
Closed in Prayer:
Needmore Ruck 6/26
10 Pax took to the hills for a Sun Ruck at Needmore Ruck ( Sprinkler, Double D, Deadbolt, Mookie, Cancun, 8-Bit, Monsanto, Madhatter, Wallaby, and Breach on the Q)
The Workout: We hit the Red trail for a little elevated heart rate movement this week, Pushed through and got around 3 miles and some change as we went of the trail for a little 2nd F at the Breachery Coffeteria before heading back to the parking lot for COT.
Closed in Prayer: Thanking the men for F3 and for being accountable.
Groundpounder 6/25
8 pax took on a warm Sat morning at the Groundpounder. (Cancun, Forceps, Gump, Cupid, Pumpkin Spice, Finkle 8-bit, and Breach on the Q)
Warm Up: 22 counts of ( SSH, Windmills, Frankensteins Imperial Walkers/Hillbilles and Squats)
The Workout: What would ground pounder be without some rock work, so we moseyed over to the rock pile to get a rock to share. All pax would perform an exercise and then move around the circle in a plank position and do a rock merkin at each rock you pass, so caring was absolutely sharing. We then took a short mosey up and down the hills in a snake pattern to make bystanders think that we didn’t know where we were going, a quick stop at the railing for some Irkins and Dips before heading over to the basketball court.
We split into 2 teams of 4 and did what can only be described as backyard fast-break basketball. Our shooting and dribbling skills could use some work, but “Shaq” Cancun used his size to his advantage and got a lot of rebounds along the way. Overall it was a sweaty rendition of summer b-ball and no injuries were reported.
Announcements: Still looking for volunteers for the 5th celebration in HS, Picnic on July 30th
Closed in Prayer:
Crazy Ivan knows Uranus
WOD
8 PaX got it done. There was a few mentions of the planets aligning and Uranus. Here is how we did it.
Warm up lap
Good mornings
Willy Mays Hayes
Mtn climbers
Ranger merkins
3 sets 10x reps
Single arm Swings
Halos – around the head
Half kneeling low to high – bell starts at touching knee
Pull through merkin – pull across body then merkin
Lap
3 sets 10x reps
Curb goblet squat (20,15,10)
Suitcase row
Single arm press while lying down
Lunges goblet hold
(Last set cut in half due to time)
Mary
Russian twists leave it
Pull over – body out straight, crunch into pull over
LSF’s with alternating shoulder press
LBC with bell
Side bends
Great Job men! That was a tough one and definitely not U-turn friendly. Sorry Dawg
BS Out!
Humid at Tiger Blood
FNGs: None
Warm Up: 1 mile, stretching
The Workout:
3x (1200 m at 10k pace, 400 m recovery)
3x (300 m at 5k pace, 100 m recovery)
Mary: Yoga
Announcements: Alpine’s going away party
T-Claps (Recognition): Breach for being the only one to show up!
Prayer: Stubs, Nash
All the road are winding at Thunder
4 PAX and the Q for a sweaty night out at the Womble (Kubota, Cupid, Bird Flu, Pikachu and Breach on the Q)
Warm Up: 22 rep counts of (SSH, Windmills, Imperial Walkers/Hillbillies Frankensteins, and Prisoner Squats)
The Workout: All roads lead to the center, Mosey around the softball fields and we always came back to the center for some 22 counts of balls to the wall and people chairs. Mosey out to the edges where we hit just about every rock pile there, for wait for it, 22 counts of Curls for the Girls, Tricep Extensions, Rut Rohs, and Overhead presses. Rinse and repeat 4 times, with a little bar action for some upright rows, Irkins and Calf raises before moseying back to the flag for Mary.
Mary: 22 counts of LBCs and Homer to Marge in cadence
Announcements: Still looking for help for the towns fireworks show on the 5th, picnic on July 30th
Closed in Prayer: