FNGs: None
Warm Up: OYO
The Workout: 3 miles red loop and some extra strolls in the parking lot. Midget and his Gal sighting (someone’s alarm did not go off). PAX carried 20-50 # depending on stupidity, I mean strength and will-power.
Mary: No appearance but a ton a mumble chatter.
Announcements: Mulch, future Rucks. And for the record, do not ever piss off POTS! He was on a roll today and a wee bit cantankerous.
T-Claps (Recognition):
Prayer: Unspoken
FNGs: None
Warm Up: YHC was anxious about this Q. Slept poorly the night before waking up repeatedly. Had sent out a pre-blast getting PAX excited with a Daniel Craig-themed meme wearing a tuxedo talking about coupons and asking if PAX were all in? The problem was simply, was the Q all in? With a 52nd birthday rapidly approaching, I wanted to incorporate the number 52. A deck of cards was too easy. Regardless, I broke out pen and paper and wrote down various exercises for each weight. Somehow I managed 4 hrs of sleep. Alarm went off and I was delighted to see we had just missed the rain in the forecast. Still wicked humid with temps in the 70-75 range. We were still going to be moist. I pulled into Fleming Loop and only saw two Deputies parked side by side in a distant parking lost. They watched me unload hundreds of pounds of kettlebells and dumbbells lining them up meticulously (6 feet apart) on the sidewalk adjacent to the snack shack. I planted the flag and waited. I was early. In the distance I saw glowing lights from a vest approaching. It was the site Q, H1N1 with his son Messi. I think Messi literally grew a foot since the last time I seen him post. I said hello and excused myself as nature called for the second time that morning. Luckily being the Eagle Scout that I am, I was prepared. Took care of business and sanitized just in time to see 16 bit had joined and was delighted to see another PAX pull in in a Honda Pilot. It was Banana Seat. Did not recognize him without the Yoda mobile. Well it was 530 am and when needed to start. Started slow with 10 good ams. Proceeded to do 10 Daisy pickers, 10 windmills, 10 seal claps and some static arm stretching. Not sure what I was thinking but I called 52 merkins. Started and got to 10 before a car pulled in and head for us. Poor planning on my part. Stopped while the car ended up a bit away from us. Called merkins again to finish off with 42. About #38 I was like, “WTF”? I can crank out 50 just about anytime in my house. I was on the struggle bus. Fudge me. I know, F3 isn’t for everyone or if you can’t do it, don’t Q it. Disclaimer: were these merkins “perfect”? No. I’m sure my ass was in the air, arms were too far out, etc. That’s ok, right? On to the workout.
The Workout: I gave direction early on with the seven stations laid out. I set the goal for 52 reps for each exercise. Mix it up. Do sets of 13 or use your imagination. It was up to you. Do I dog it? Do I try to do 52 of each? The only non-52 rep was the dreaded overhead carry or farmer’s walk using the 40 # dumbbells. I tried the two 40 # dumbbells over my head like John Cusack. That was a quick no and modified to just one. Still, walking to the fence and back – that was a bitch. The Farmer’s carry with both dumbbells was no joke too. I liberated a neat neat exercise to the coupons with the addition of a frisbee. I had heard of these merkins before using a towel. Merkin position with one hand on a frisbee sliding the frisbee out out/above and forcing yourself to do offset merkins. Other exercises included kettlebell swings, figure 8s, halos, thrusters. With the dumbbells, one round was from your six doing nipplers, chest presses, overhead presses, and straight arm Tricep extensions. Additional exercises included curls for the girls, ground pounders, Tricep curls, lawn mowers, rutrows, and upright rows. It got sweaty real quick. Funny part, it was too quiet. BS needed some music so I ran to the car grabbed my phone, turned on Pandora and found a hard rock station. The PAX gave it their all! They put in the work this morning. Nice job!
Mary: it was 6 ish and I asked PAX to grab some wall. In honor of 52 we held people’s chair and BTTW for 52 count (4 PAX x 10, YHC counted to 12). I did not think my arms would hold up.
I immediately called for Yoga. The rock music continued with a song that had some profanity. It was not the soothing music one is accustomed to when conducting yoga. PAX were cutting up. We finished with downward dog, runner’s stretch, child pose, some neck/leg stretches.
Announcements: Mulch at Bass Lake. New AOs – get out and try a new/different AO this week.
T-Claps (Recognition): All PAX who gave 100% this morning.
Prayer: Silent prayer, unspoken. YHC took us out.
An honor to lead and thank you for pushing me when I was anxious and not feeling my normal self.
FNGs: none
Warm Up: joined 16 bit for a warmup run and warmup exercises with 16/24 reps. SSH, Windmills, burpees, squat seal claps, Daisy pickers to name a few.
The Workout: Gump and YHC grabbed our kettlebells (including a brand new 25 LB) and headed over to the track. While enduring one lap, we each took turns calling out a kettlebell exercise and then John Cusacked a few yards to perform the next exercise. Reps varied between 10-15. The following k-bell exercises were executed in the 80 degree dripping sweat, hot, friggin humid weather: goblet squats, swings, o/h press, lawn mower pulls, figure 8, halos, thrusters, from the bench – more lawn mowers, Tricep extensions, curls for the girls, lunges. Got on our six for chest presses, nipplers, lo-slo flutter, o/h press (seated)…ran out of time as we saw Mutiny PAX head for the wall of the snack house. People’s chair (WWIIs also).
Mary: 16 bit finished strong with burpees, American hammers, low slo flutter, LBCs
Announcements: mulch days at Bass Lake. New AO – first ever Bike (mountain). We have had a nice turnout before Thunder on Wednesdays over the last couple of months. Going legit after talking to Pikachu. Site Q will be a mixture of LipSync, Gump and Dauber. Stay-tuned for more details. Meet at tennis courts at 5:45 PM.
T-Claps (Recognition): PAX who rucked to Mama’s house with 300 pounds of food yesterday.
Prayer: all those impacted by COVID; LED’s uncle; UNSPOKEN. 16 Bit took us out.
Gump – thank you brother for raising each other up on the oval. Some workouts are better than others. We pushed through it and we are better because of it.
YHC talked to Breach about a food Ruck for Momas House of Thrift. Put it out on slack earlier in the week so you HIM could prepare. It was not disappointing this morning with 13 PAX for the Ruck and 3 for some miles. Arrived this morning to find at least 8 already packing the food into their back packs. M4life had a little extra pack for each one to hand off and carry along the route.
FNG: None
Warm Up: The RUCK
The Workout: At 6:00 am we were off. Started the Ruck off with lots of mumblechatter. It was noted right off, that someone was already complaining about the weight of their pack. No name calling! After we hit the blue trail towards Breaches house he mentions, hey lets stop by my house. I said whats up? Nothing, I have a case of toilet paper we can pass around OTW. I was the first one to tote the box of paper. It was passed around for the first mile….until it was Breaches turn. He did carry it for a few feet before stopping and we regrouped. (Box of toilet paper no fun to carry.) We removed all the toilet paper and stuffed it into grocery bags and packs. This would have been the best morning ever, to adjust gross weight. Lots and Lots of TP. Back on the route to Momas House. Still heard complaining about the weight a certain HIM pack. No Names! A little over 4 miles we arrived to drop off the food. We estimated it was over 400lbs of food. Way to step up and help out when in need!! We soon found ourselves getting refreshments and coffee at Dunkin. The Ruck back was a much faster pace! The total Ruck was around 8.5 miles. Breach and I decided we did not need to lead. We walk to fast!
Mary: None
Announcements: Bass Lake mulch starts back Saturday. M4life reminded to donate to the 4 families dealing with COVID and can not work.
This is one of the best ways to get to know everyone. One minute you are walking and talking and the next you are near the middle or rear fellow shipping with another. Come out and join us next week.
After much discussion when we returned we will make the food Ruck a monthly trek. More details to follow.
T-Claps (Recognition) Pikachu, Cupid and Skidmark for getting some miles this morning. All the HIM’s for getting up and supporting this worthy cause to assist those in need. 2.0 Slaps LED’s son for joining us OTW back.
Prayer: Continued prayer for LED’s friend. Victims of COVID. Our Country. Others had unspoken. Those who carried to much weight this morning!
It was an honor to lead! Sprinkler
Wow – 6 years. When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown). Little did I know that 6 years later, I would have accomplished the following:
WOW
Rolling into the parking lot at Cletus, Mookie and I got a little concerned. On the way over in the clown car, we discussed what we would do if we had more than 25 Pax. I did not want too many in our group(s) given Covid. I quickly discussed what I had planned to Mookie as we drove over. I remember him looking at me like “Are you crazy?”
As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax. I am very glad we did. T-Claps to Mookie for the co-Q
FNGs: None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion. The one we always warm up in when the crowds are big
The Workout:
Pax of 38 was split into roughly half. Mookie too one to the lower field and YHC kept the other half up top at the Soccer field. It went down like this
The Split pax on the soccer field would split again into two groups. Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other). Group 1 would sprint 50% around the track while Group 2 did the exercises. Group 2 does AMRAP until all of Group 1 makes it to the opposite corner. Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them). This was repeated for 20 minutes while the other Pax was down on the field. Basically we were looping the 1/2 miles around the soccer field.
This workout was from the original scrolls of Southwake. It was named by a Ohio State fan. “Because it sux”. The pax gathered on the end line of the soccer/football field. All we did was sprints and Jack Webbs. It went like this
That went on for 20 minutes – it was a smoker
The 2 groups converged on the North Tennis Courts for Mary and COT
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
YHC took us out in prayer
Photos, 2nd F and Busch Latte
I love you all
DB Out!
FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family
AO: Kenny’s Grave
Date: 25-June-20
Warm Up
The Workout – My Greatest (aka: favorite exercises)
Mary
Announcements
Prayer Request
FNGs: Welcome Ryan Burnette (George’s son) – Pong – He started off in Mutiny and then hung out with the Red October PAX in the shelter area. Hope you feel better Pong. Please come back.
Warm Up: Fonzie Executed SSH, Frankensteins, Sir Fazio, HB, IW, merkins for both PAX from Mutiny and Red October.
The Workout: PAX executed multiple exercises using dumbbells, kettlebells and TRX straps. Gump loved the straps! Lots of reps with weights ranging from 16-25 lbs. Exercises included: Tricep curls, bicep curls, GP, Leg ups on wall, farmer’s carry, etc.
Added exercises from our six including nipplers, chest presses, straight arm extensions, skull crushers, 6 inches.
I recorded a video (will try to add to this post) inspired by Peeping Tom. File (video) too big to add.
Mary: Joined Mutiny HIM for some boat canoes, burpees, and pickle pounders.
Announcements: mulch this weekend. RUUN.
T-Claps (Recognition): Norm ran a bunch of EC last week (5X?) and had a killer last mile today (sub 730 Pace). Huge shout out for LipSync celebrating FOUR years of F3! We are all better because of you!
Prayer: Praise for successful medical test/lab results for PAX family members; unspoken.
FNGs: None
Warm Up: The rain held off. Red October PAX joined the PAX from Mutiny. Dauber led the warmup with good mornings, Daisy pickers, overhead claps, seal claps and sir Fazio arm circles (f/b), 25 SSH.
The Workout: I brought a poster listing a bunch of kettlebell exercises. After turning 50 I need reading glasses and opted for a huge weinke. See picture. After each 25 rep exercise, we caught our breath doing core exercises that included planks, LBCs, WW IIs, leg lifts, 6 inches, catalinas, erkins…At one point we moseyed to the wall for a 10c X 4 BTTW and people’s chair. R&R but doubled the time. Fun.
Mary: joined FedEx with some static stretches, pickle pounders, planks, merkins, hammers, H2M, etc.
Announcements: Bass Lake mulch sign up. See Slack. FV PAX check FB.
T-Claps (Recognition): welcome back kotter (Modify)!
Prayer: FedEx took us out. Lots of unspoken. Prayers for Noah’s Ark’s M, recent graduates, first responders, gov’t leaders; PAX who are grieving with loss of a family member; injured PAX; everyone trying to improve their relationships with others.
FNGs: None
Warm Up: Side Straddle Hops,Imperial March, Hillbillies, Toy Soldier Fozie arm circles, Daisy Pickers, Quad Stretch, Hamstring Stretch
The Workout: Round 1 > All exercises two handed with Kettle Bell/Weight (focus on isometric exercises): Wall sit hold with press up/out/under leg hold 10 rep count. 2 build up sprints. Wall sit hold while pass weight chest high, head high and under legs. 2 build up sprints.
Round 2 > L-Shape seated 10 rep one arm press. Free hand outstretched. Isometric hold one arm press while free hand press 20 sec count. Pillar press neck high engage all muscle groups. 4 rounds of 15 sec hold / 5 sec rest. Shoulders on wall/make body into table. Single arm chest press 10 reps/ free hand straight out. Repeat other arm. Iso hold single arm press free arm vertical raise 20 sec count. Pillar press waist high engage 4 rounds of 15 sec hold / 5 sec rest
Mary: Dauber led yoga stretch sequence.
Announcements:
T-Claps (Recognition):
Prayer:
