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Ask Lipstick about the wooden car he made when he moved down here from NY

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PAX: , , ,

FNGs: N/A

EC: Lipstick, Dahmer, Emeril

Warm Up: Foot Trace, Daisy Pickers, Spinal Rotations, Good Mornings, Hip Thingamajigger

The Workout: 6 Exercises, 8 rounds per exercise, quick 30 second lap around the median to keep heart rate up.

(Lateral Lunge, Bow Draw, Squat, Uppercut, Waterfall Pullover, Z Press)

Mary: Stretching

Announcements: CSAUP

T-Claps (Recognition):

Prayer: Prayers for Dahmer as he is starting a new job.  Prayers for Stubs as he goes in for a MRI on Friday to check on his brain cancer

2 Years Stronger

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8 PAX posted to help me celebrate my 2 year F3 anniversary! This workout had elements and moves from some of my favorite Ivan workouts and the Q’s that led them!

FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers.
The Workout: First Thang I ever did with F3…Fire Hose Carry Indian Run! We got around the parking lot twice. CHIPs was on the Q that day at my first post. The Cletus crew then caught up with us and joined in for some Turkish get-ups x 20 inspired by none other than Pikachu! They stayed with us as we moseyed over to the fence for dirkins x7 on each rung going up, then back down for a total of 42, again did this with CHIPs at my first workout and thought “these guys are crazy!” Cletus left us and we went back to the kettlebells for 2 of Dawgpound’s favorite moves…50 swings, 50 snatches OYO.

Next, each PAX took turns doing a Kettlebell Bear Crawl…something Skidmark likes to Q…down to the large atlas ball, produced kindly by Dahmer, did 5 merkins then carried it back. The PAX that did this routine was timer while the rest of us performed exercises at the circle OYO/AMRAP. The exercises were: Bell Merkins, Lawnmowers, Plank Rows, Halos, Suitcase Squats, Standard Merkins, Wonderbras, and Plank Hold on the bell. This series (or part of it) was included in an absolute thrashing awhile back issued by Pumpkin Spice.

The group took a mosey over to the band shelter for a Skidmark teeth busting special. We did People’s Chair up and down the line while passing the bell. Then, we did the high risk-low reward teeth busting BTTW while passing the bell. Some groans from the PAX on this one. All survived.

Mary: Back over for 15 Midget Love Handles per side, and Pigeon Stretches.
Announcements: CSAUP’s here and in CARPEX coming up. Skidmark doing a long-ass run to prep for NYC on October 25th. Company welcome!
T-Claps (Recognition): Katniss…though he wasn’t here for most of it…bringing me into this fine brotherhood 2 years ago!
Prayer: YHC and some decisions, Snap and other PAX we haven’t seen in awhile. Thanks guys for showing up, making me stronger, and being there.

Worm Porn in the woods

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YHC hasn’t been to Kenny’s Grave in a while so one way to get back…sign up to Q. One pax had to be lost since he lives in 12 Oaks and another had a air boot on. I thought how would he keep up, well he did. Here’s what we did.

Warm up
Loop track
Good mornings
Michael Phelps
Sir Fazio
Air squared
Merkins

Wood trail run pyramid
Every other lamp do exercises
Moves to each set: high knees, butt kickers, caioca, slides
2 Turkish getups
4 Jump squats
6 Freddy Mercury IC
Next light (s)
4,8,12 reps
6,12,18 reps
8,16,24 reps
10,20,30 reps
Reverse everything back to start
*Laid down besides some worms getting it on for some FMercs.*

Dugout
Dips and knee tucks 2 rds x10
Step ups and pull ups 2 rds x7

Mary
Box cutters
H2H
Pretzels
Superman

Prayers
Finkles boot and X-rays come back showing healing, Dawgpound health as training for HSH, Gamecock parenting while M in training, YHC family kids health, pandemic

It was great getting back to South Park. T-claps to Finkle getting in 1.4 miles in a air boot. Great work men!

BS Out!

Emeril Meant Business Today

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9 PAX to celebrate YHC’s birthday Q! Number 42 was on display for some of our time as well as a quick team effort to “lift guys up”. Emeril…my polish brother…was definitely the man going after it the most today as he took the Main Street Hill hard…every time today! Great work and thanks for joining me to celebrate life!

FNG’s: None, however YHC wasn’t sure because I can’t see in the dark and thought maybe…BossHog was someone else.
Warm Up: SSH x20 IC, Good Mornings x10 IC, Sir Fazio’s F/R x10 IC.
The Workout: A full lap around the soccer loop/ramp stopping for a total of 42 Burpees along the way as we made our way up to the Main St. flagpoles.

Next, we did 11’s. Merkins at the flags, Ground Pounder’s with rocks from the hole up by the street. Emeril was motivated today!

We did a full loop of Indian Runs, with stops along the way to do partner rows (2 PAX act as base, other PAX does inverted rows and rotate). We did this 4 times along the way. Each PAX did 5 rows per stop. We did a quick stop for a silent BTTW by the ticket booths.

We ran down to the guardrail to do 42 dips before heading for Mary.
Mary: Freddie Mercury, LBC’s, Homer to Marge, Pickle Pounders all either x15 or x20.
Announcements: CSAUPS in Carpex and here on October 16th.
T-Claps (Recognition): Emeril…beast mode!
Prayer: YHC took us out. Praise for Pikachu’s M starting a new job!

Honoring all responders in the 9/11 attacks!

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16 PAX got out this am and Honored those of 9/11 at Disney. We reflected on 9/11 and the rich history and heritage of FDNY. Truly sad that so many lost their lives that day. We honored them with our workout.

FNG: Welcome (David) TomTom

Warn Up: Had several pieces of fire hose that the PAX picked up. Moseyed to the end of PVA. SSH IC to 20. Good morning and cotton pickers all while I was giving facts of 9/11.

 

Workout: Moseyed over to PVA near football field. More 9/11 facts while we did squats, Frankenstein’s and we paired up for a patty cake merkins around PVA.

Next up we headed over to the side of the school. Here we learned that FDNY Ladder-3 lost the most firefighters assigned to this Fire Station. 27 was the number for wall sits and BTW. Moseyed over to the steps in the parking lot where I nominated Fanny Pack to pick 5 people. Once this was done we went up the stairs and moseyed over to the tennis courts. Here I had hidden 5 Scott Air Packs with the bottles. Those lucky 5 were the winners of wearing these packs the rest of the workout. This was to make everyone aware of what it takes to wear this for long periods of time…and we did not even have on any gear. Once everyone donned their air packs we moseyed down the stairs over to the High School Parking Lot. I had 6 sections of hoses. We broke off in 2 groups at opposite ends of the PVA. Exercises were done while the group pulled the hose to the end of the lot…there we switched up. Keep in mind that we were still caring the hose on our shoulders. We did 2 rounds of this and pulled all 6 sections 50’ long over to the Abyss. Here YHC had lights set up on the steps where we traveled them top to bottom and did exercises at the top.

 

Mary: We did several exercises all while learning facts of 9/11.

 

My message was it never gets old helping others. The feeling and reward are great. Those first responders responded selfishly to help others not knowing so many would lose their lives on 9/11.

In this job you have a sense of fulfillment & purpose. You have a higher purpose and you have stuck up for the people around you. You have served the richest and poorest. Seen people at their worst. Firefighting is really one of those egalitarian careers that looks out for all.

 

Bottom line I get paid to ride a Big Red Firetruck!!

Announcements: See Slack or FB

Prayers: Pots has a cousin needing prayers.

 

Thanks for allowing me to lead this morning.

Upper fo Show

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8 PAX gathered in the gloom on another humid day in Hollys Springs. Today YHC planned to focus more on upper body with some core mixed in. Cletus AO has so much to offer so we went around to hit a few of the well known spots. This is how it went down.

Warm ups w/agility
Good mornings
SSH
Girl Fight
Michael Phelps
Stretching

Partner up
Pull ups and swing tucks
x10 each then switch 3 rds

Mosey to pavilion
Single leg squats (4ct down 4ct up)
Dips tension (4ct down 4ct up)
Shoulder tap BTTW
3 rds

Rocks
Chest press x30, 25, 22
WWI w/rock x20, 15, 10

Shelter
Abyss merkins x10
donkey kicks x20
3 rds

Tennis court
Suicides with increasing burpee merkins each return

Mary
Windshield wipers
Pretzel
V ups
J Lo’s
Pickle pounders

As always it was a pleasure being able to lead such a strong group of HIM. Hydrate and enjoy the day men!

BS Out!

Emeril’s Envelopes

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PAX: ,

FNGs: Nope
Warm Up:

Circled up:

Bounce
Good Mornings
Spinal Rotations
Arm Circles

The Workout:

Emeril was supposed to have the Q. He is up in New Hampshire. He sent down some envelopes for the workout. We didn’t get through them all. He had some pain in the ass cards. Oh well.

Red drew:5 Waterfalls Each Direction
Dawgpound drew: Around the clock merkins
Red drew: Lunge around the parking lot
Dawgpound drew: Start at 100 Jump Ropes and 10 Turkish Getups. Countdown by even numbers. So 100, 10, 80, 8, 60, 6, 40, 4, 20, 2
Red drew: 200 Merkins between Pax. Well this sucked with just two of us at the workout
Dawg Drew: 3 sets of 10 Reverse Bow Draws
Red drew: 300 Death Marcher between Pax. We ended early for some stretching.

Mary:

Ran out of time

Announcements:
T-Claps (Recognition):
Prayer:

Uturn 8/14

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EC: Dumbo, Dawgpound, Vasoline, McNugget, Full House, 187, Wild Turkey, Hot Spot, Yogurt, Alpine
FNGs:
Warm Up:
The Workout:

https://onthegomap.com/s/2dbcgteq

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Ivan 8/13

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PAX: , ,

FNGs: Nope
Warm Up:

Lap around the parking lot
Bounce
Foot Trace
Good mornings
Fazio Arm Circle

The Workout:

We were building a flow. Each Set was done for each arm

5 Rows

1 Row
5 Swings

1 Row
1 Swing
5 Cleans

1 Row
1 Swing
1 Clean
5 Thrusters

1 Row
1 Swing
1 Clean
1 Thruster
5 Lunge

1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
5 Press

1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
1 Press
5 Side Bends with 1 Press

We then built down the flow. We did 10 reps each side. So one rep looked like the following

1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
1 Press
1 Side Bend
1 Side Press
1 UnSide Bend
1 Press
1 Stand up from Lunge
1 Thruster
1 Clean
1 Swing
1 Row

3 Rounds of the following:

10 Lawnmower rows
10 Bobbity to Bobbity

Mary:

LBC
Feet and Legs straight up. Right Foot Left hand down. Switch
Homer to marge

Announcements:
T-Claps (Recognition):
Prayer:

Tiger Blood 8/12

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PAX: , , ,

FNGs: Nope
Warm Up:

Ran to the track and did one lap around the track

Leg Swings Across the body
Leg Swings Front to back
Tiger Claws

The Workout:

800 Meters at 10K pace
400 Meter Recovery — Repeat 800K
200 Meter Fast Pace
200 Meter Recovery — Repeat 200K 6 times if you are slow 8 times if you are fast
800 Meters at 10K pace
400 Meter Recovery — Repeat 800K

Mary:

Job back to the cars for some stretching
Running Stretch and Hamstring Stretch

Announcements:
T-Claps (Recognition):
Prayer: