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45 Reps around the Possum Trot

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FNGs: Buttermilk…Not really but technically a Kotter.
Warm Up: Mosey around the parking lot. Mosey to the concession stand to find a stash of weights. SSH, Good Mornings, Daisy Pickers, Sir Fazio
The Workout: 45 reps of each exercise.  Curls for the Gurls, Tricep ext, Squats, Double rope slams, Kettlebell swings, Lawnmower pulls and one guy run to the next ballfield and back. Next round Plank holds on the wall and pass the 25lbs down and back.  Repeat and add 40lbs. Preachers chair, pass 25lbs with overhead press and repeat adding a 45lbs.  One BTTW and pass the 25lbs down one way.
Mary: Heel taps, Touch the sky, Squat hold cause Banana Seat is a time Nazi.
Announcements: Even the Odds on Friday at Sheepdog, F3 Christmas party sign-up
T-Claps (Recognition): Buttermilk for coming back out after 6 months and ECing.
Prayer: Thankful for F3!

Apple Fritters at PC

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FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles / Seal Claps, Overhead Claps / Chinooks
The Workout: The mumble chatter was rolling this morning, you would have thought we were in Carpex!
We started out on “that hill” with 7s. Squats at the top, WWIIs at the bottom. Mosey down, bear crawl up.
Moseyed over to the wall behind the stores for 2 rounds of People’s Chair and Balls to the Wall. Then we grabbed two palm-sized rocks for 2-3 rounds (bad memory) of Curls for the Girls, overhead press and Ruh Rohs. Someone said something about being cold and apple fritters and YHC almost lost his cadence.
Returned our rocks back to PRECISELY where we found them and moseyed around the back side of the shopping center, stopping for a few copperhead squats (in cadence).
Mary: Popcorn Mary (each PAX got to choose an exercise).
Announcements: Christmas party this Saturday! Be aware of heart attack signs, especially this time of year, and speak up if you don’t feel right.
Prayer: Softserve’s hand

Meet Charles Bronson

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EC: Standard 2 mile route – solo

Warmups: Ran one lap around the main circuit and stopped for Good Mornings (10x), SSH (50x), and that’s about it. Back to the basketball court area for the ME. 

ME: I centered the workout on reaching 3 miles running. How do you get there? You run around the main 0.5 mile circuit 6 times. No problem. But what about the exercises? Hmmmmm. Hello Lexicon!

Meet Charles Bronson. Wikipedia: One film critic said that Bronson “oozed male life-force, stoic toughness, capability, strength.” Ha! That’s perfect for an F3 RESPECT week workout. 

In the Charles Bronson exercise, you begin with a 50-rep exercise–again, perfect for RESPECT week. We did overhead claps, jump lunges, LBCs, Merkins, and regular lunges. Next time I’ll make the exercises a lot harder. 

I had set up cones on the back stretch, where it’s slightly uphill, perfect for accelerated runs. We did the exercises and runs together. 

Cone 1: Accelerate to cone 1, but you must reach your top speed as you cross the finish line. So, you must accelerate all the way! 

Cone 2: Decelerate to cone 2. Because you hit top speed at cone 1, you need a short distance to slow down.

Cone 3: Bear crawl from cone 3 to upper corner of the lot. Then, run together, circling back to basketball court corner, rinse and repeat five times, at least.

Mary: 3 minutes ab work, including 50 big boy sit ups and more.

RESPECT Message: Be a positive impact on your community. Last weekend I was biking and was disappointed to see graffiti on the freshly painted white walls as I passed through the under pass tunnel. On my return, however, I could smell fresh spray paint. Aha! Thinking I was gonna catch the culprits red handed, I rolled into the tunnel to find a father and some teens spraying white, over the graffiti! I was so impressed. The community wins! 

So, if you see the opportunity to have a positive impact, go for it! 

25 Count’s for the WIN

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FNGs: N/A

Warm Up: Hillbillies, Imperial walkers, Sir Fazio Arm Circles, & Side Startle Hop

The Workout:

Moseyed over behind Harris Teeter and grabbed some rocks:

– curls for the girls
– shoulder press
– flys

Then we did some wall sits for a 25 count 🤘🏼

Dora – 100 push-ups, 200 Crunches, 300 Squats

The 6 Indian Run

– star jumps
– push-ups x2
– monkey humpers

Mary: good mornings, pickle pounders, box cutters, boat canoe, American hammers, and I forgot the rear we were crushed 💪🏼

Announcements:

– Holly Spring CPR awareness event

T-Claps (Recognition): N/A

Prayer:

– prayers for a 17 yr old girl involved in a crash and that is on critical condition in Alabama.

Fear the Pumpkin

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FNGs: None

Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH

The Workout:

Circuit 1: 10 count in cadence, rotate to your left after each exercise.  2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat

Circuit 2: Learned each exercise together.  Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;

  1. KB Pistol Rows 3x and stand
  2. KB Around the world, catch the bell shoulder height, then reverse lunge
  3. KB 3x swings 2x squat
  4. KB 3x core twist then one curl (from knees)
  5. KB 2x overhead triceps recover in the front (from knees) 
  6. KB Pullover alternating knee raises right then left leg (on your back)
  7. KB 2x single arm overhead press then forward lunge (Right)
  8. KB repeat on the Left
  9. Chillcut plank position march over the bell  
  10. Push up on the bell. 2x each side and switch 

Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey. 

Mary: Some stretches

Announcements: Sign up to help with HollyFest

Prayer: Lots of silent requests. 

Paradise City 10/24

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FNGs: none

Warm Up: SSH, Good Morning, Fazzio Arm Circles F/R, Windmill, Imperial Walkers

The Workout: Simple 7’s – Make 7 laps around Ting with stops at the top of the ramp and basketball court.  At each stop PAX perform 7 hand release merkins and 7 Freddie Mercury’s IC.

Mary: Homer to Marge, Low slow flutter and LBC

Announcements: CPR class

T-Claps (Recognition): All PAX posting on a Monday morning!

Prayer: unspoken

Climbing the Mountain to Paradise City

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FNGs: None

PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp.  We did our stretches on the way back up the ramp stopping at each blue sign.  Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides.  At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds.  Round one: Merkins, Shoulder Taps, Side planks all sets of ten.  Round two: Squats, sumo squats, lunges, Richard Simons one leg squats.  Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.

Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers.  Thanks @Pikachu for the cadence counts.  Very nasty and lots of chatter.

Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.

R4TJ, Cat in the Hat Version

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A baker’s dozen showed up for a Cat in the Hat tour around Arbor Creek

2 for EC (Fram and Breach)  ME- Fram, Roaming Knome, LipStick, 187, Dumbo, McNugget, AXE, Bobby Dall, Bobby Boucher, Cancun, Abe, Woody and Breach on the Q

Warm Up: 22 counts of Frankensteins and Lunges to get the legs ready to go

The Workout: We took a tour de Arbor Creek in a very suspect-looking Cat in the Hat pattern, my GPS must have gotten off as I had to course correct a few times, but we made it back to ting as a group in just over 45 mins and we all did just about 5 miles.

Announcements: Take a look at the post that Dumbo put out on Slack, we are here to help and accerlerate each other, we may not always agree with each other, but respect needs to stand. We should encourage those around us, not put them down.

Closed in Prayer:

Did you hear that?

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EC: Emeril, Yoshi, et al

FNGs: none

Warm Up: Circled up and discussed the route.

The Workout:

16 PAX showed up for the scooter route.

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition):  PAX picking up the 6.

Prayer: Lipstick and his family, Boy George and Bernie traveling this week for their race, Davis and his family, unspoken.

YHC took us out. Thank you for the opportunity to lead.

20’s on the ramp

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EC:  Skidmark, Dawgpound, Emeril, Pikachu, Woody

Warm Up:  1/2 mile jog loop, 1/2 mile loop Indian Run with stops for Fozzy Arm Circles, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each.  1 PAX from each team runs to top of the ramp to perform 1st exercise .  Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise.  Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.

MERKINS – X20
LBC’s – CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS – CADENCE 10 COUNT
WWII’S – X15
SQUATS – X30
SHOULDER TAPS – X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg.  Repeat x5
OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Stretching

Announcements: Shirt order complete. Paradise City order coming soon.  Need aid/water station helpers for the Spring Classic.

Prayer:   Jessica and Melanie