FNGs: none
Warm Up: Good morning, SSH x 20, Merkins x 20, IW’s x 10, Hillibillies x 10, various stretching
The Workout: PAX of 20 for 5+ miles this Saturday morning through the fog. Numerous PAX picking up the 6 along the way, nice work!
Mary: none
Announcements: sign up for mulch at Bass Lake
T-Claps (Recognition):
Prayer: Martini, Skidmark and M healthy baby and for Natty Ice’s M.
FNGs: None
https://youtu.be/ambOzSEYA7Q
Announcements: Mulch at Bass Lake – limit it to 5 at a time.
T-Claps (Recognition): Juneteenth.
Prayer: Families in F3. BLM.
Wahoo took us out.
Today was my first Q as AO Site Lead for Disney. It’s an honor to take this location over. It’s got a long history of beat downs and just the space you have to work with is unmatched to any other AO in SW. Overhearing conversations last week, and picking up from my last Q here that was character themed, I listened to Dawg talking about the street artists at the Park… Let’s see what we can do with that…
FNGs: NADA
Warm Up: Quick Mosey, Good Morning, SSH, Frankenstein, Sir Fazio, Overhead Claps, Seal Claps. Let’s go.
The Workout:
1st Stop: The Bowl – Q split the PAX down the middle and groups were instructed to up one side 5 merkins, down and up the other 5 merkins – That’s 1. Continue to 5 for a total of 50 Merkins.
Regroup and form 1 line for Bataan Death March. (Those unfamiliar – Leader sprints out from line, runs to back, as he passes the line the next person up sprints out, and so on and so on..) Continued to the large lot at the School. As we made our way through the lot, Q called out corner locations as landmarks.
2nd Stop: Circle in front of the school. Count off by 2’s.
Group 1 – Plank walk around the circle curb; Group 2 – 3 corners as a group in the parking lot – Counterclockwise. Corner 1 10 Star Jumps, Corner 2 10 Squats, Corner 3 10 Plank Jacks IC.
Switch & Repeat following clockwise
Group Moved to adjacent circle’s curb – Crab walk around the circle – 3 moves, 3 baby-dips. Group 2 Back around the parking lot again for same exercises above. This is where shit hit the fan…. Everyone started complaining and I thought my plans would go off the rails… (Note to first-time Q’s. When people start bitching you usually have a stellar thang going…. Work through it… Press on…) Both groups did some level of modification and some picked up on my plans and supported with a mosey around the circle!
I tried, Hidden Mickey!
Enough of that. Mosey back to the flag
Mary: WWI x20, LBC x20 IC, 6 inch hold 10 counts (x3), LSF IC x20, HND.
Announcements:
T-Claps (Recognition): Flo-Jo. Dude powered through the first traffic circle. I think he was the only one to make it all the way around with no break!
Prayer: YHC took us out
EC: Banana Seat, Cupid, Dawgpound, Emeril, McNugget, Pikachu, Redenbacher
Noticeable abscences: Dumbo and Mookie
FNGs: Not today
Warm Up: YHC felt like I cheated the PAX last week so we started off with 10 X SSH and 10 X Frankenstein IC
The Workout:
Mary: MIA
Announcements: Check Slack and FB
T-Claps (Recognition): All PAX for picking up the 6 today. Pikachu and Cupid for the push up the hills for YHC.
Prayer: Pablo, Particle Board, Rainmaker, Cupid, Martini. Coal Ash’s Grandma, Skidmark and his family with their new baby today, unspoken.
YHC took us out. Thank you for the opportunity to lead.
EC: Dumbo, Emeril, Dawgpound, Redenbacher
FNGs: none
Warm Up: Moseyed over to the Goodwill parking lot.
15 SSH
10 Imperial Walkers
10 Hillbillies
10 Windmills.
The Workout: Continued mosey over to the road to nowhere. It went like this:
Bear crawl from the bottom to the stop sign. 10 squat exercises. Lunge back to the bottom. 10 merkin exercises. Rinse and repeat. About half way through, some PAX decided that bear crawls might mess up their manicure, so they opted to run up to the stop light and back.
After a few rounds of this, it was time to head back. Moseyed to the Goodwill parking lot. YHC felt bad that the runners missed out on the bear crawls, so we did 10 Mountain Climbers, 10 Merkins, 10 Mountain Climbers and 10 Merkins before heading back for Mary.
Mary: Started with a little yoga and runner’s stretch. 15 WWIIs, 10 Box Cutters, 10 Homer to Marges, 10 Freddie Mercurys, 10 Pickle Pounders, 10 Mountain Climbers.
Announcements: Go check out the Schoolhouse AO at Garner Magnet HS on Wednesdays. Bass Lake mulch sign up is up. We use this trail, let’s give back!
T-Claps (Recognition): Tent City for coming out from Garner! Also, everyone that faced the rain and beat the fartsack this morning.
Prayer: Martini, Pablo and Oboe for loss in families. YHC took us out.
11 PAX and 1 dog posted at Disney for a Sisyphus inspired Q.
FNGs: None
Warm Up: Lap around the soccer field. Circle up for the following exercises in cadence: SSH, Windmill, Good Morning, SirFazio Arm Circles
The Workout: Mosey to the bottom of the lot to select a rock for today’s workout. Start on walkway around the soccer field, stop at the first corner for RuttRows ICx10. Continue around soccer fields, john cusak the rocks, until we reached the split in the path with the hill. Partner up for a Dora 1-2-3 (shared exercises of 100 goblet squats, 200 overhead presses, 300 curls for the girls), partner 1 ran started the exercises while partner 2 ran down the hill to complete 5 merkins and run back up to switch. Once all groups were finished, continue to john cusak around the soccer fields stopping along the way to do: Merkins with 1 hand on the rock (10 each side), Midget cookie pouches, tricep extensions. Once we made it back to the bathroom building we regrouped with our partners to complete 2 rounds of each: partner 1 hold BTTW while partner 2 did LSF while holding the rock x10 in cadence, partner 1 hold peoples chair while partner 2 did Homer 2 Marge with the rock in their lap. Return the rocks and back to the flag for Mary
Mary: All exercises in cadence: LSF x 20, Box Cutter x20, pickle pounders x10
Announcements: check slack and FB
Prayer: Martini’s Family, Pablo’s Family, Cupid’s Family, First Responders
FNGs:
Nope.
Warm Up:
Warm up lap with SSH x20 IC, 5x burpees, 10x Daisy Pickers IC, 10x Merkins, and 10x Frankensteins.
The Workout:
We moseyed over to the large parking lot where YHC lead the group through a lap with some cone markings. Pax did an exercise of their choosing x10 in the far corner from the cones – exercises repeated each lap.
After the first lap the next three laps had pax bounding through the first half of the cone runway. The following three laps were counterclockwise and had pax striding through the entire length of the cone runway.
Pax took a cooldown around the course and then met at the bottom of the road coming off the ramp. After a squat hold it was a jailbreak to the basketball court via the road.
Mary:
We circled up on the courts for a little yoga – runner’s pose and pidgeon pose.
Announcements:
RUNE
T-Claps (Recognition):
Prayer:
YHC started the pre-blast talking up the route on Crossway but I had to modify my route and cut through the greenway. Cowboy decided to join me and it was great catching up with him along the way.
EC: Aquaman, Bernie, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Pablo, Redenbacher, Skidmark
FNGs: Not today
Warm Up: Say Whaa
The Workout: Reverse Turkey Leg was the route
Mary: MIA
Announcements: Rune, check Slack and Facebook
T-Claps (Recognition):
Prayer: Pablo, Particle Board, Rainmaker for the loss of their mother. Cupid for the recent loss of his Gran Dad. Unspoken.
YHC took us out. Always an honor to lead
YHC had pre-blasted the possibility of a field trip plus with RUNE going on, I knew this would play well into the pax need for miles as well. YHC ran into Emeril and Vasoline during EC and they made an audible to go ahead and head over to Cletus. Emeril said he needed only 1.6 miles during the workout and he would stop there. Thank God his watch died out, otherwise Emeril would still be standing in the middle of Grigsby Ave. but YHC recorded 2.07 miles for the workout. Mission accomplished! We even had an FNG along for the ride. Welcome FNG Elton!
FNG’s: Welcome Elton! Respect.
Warm Up: SSH x 30, Good Mornings and Frankenstein’s.
The Workout: It was all about the mosey field trip today. We stopped along the way down to the Bass Lake trail several times. Stop 1: 5 burpees, 10 merkins, 20 squats. Stop 2: Repeato but add also Sir Fazio Arm Circles (F/R). Stop 3: Half the group does People’s Chair on the dugout while other half does 20 Mountain Climbers in cadence. Switch. Stop 4: 5 burpees, 10 merkins, 20 squats. Continue mosey to a new and different rock pile. It’s about .8 miles from the flag to this rock pile for any future Q curiosity. These rocks…are NOT Womble rocks! Somehow they are all bigger and more dense, therefore heavier! YHC initially grabbed a bit smaller rock until Doc questioned the move and so I upgraded. Accountability (or rock shaming) this is what F3 is all about… we make each other stronger!
Rocks were used in a descending ladder of 15,10, and 5 counts of the following exercises: Curls for the girls, shoulder press, rock spanks, toe taps, Tricep presses. Each series was interrupted by 5 burpees OYO. Finished all exercises with 30 ct. Rut Rows. Return of rocks and mosey back up the hill toward Womble again.
Stop 5: 5 burpees, 10 merkins, 20 squats. Stop 6: two groups again. 1 group holds BTTW’s while other group did a dozen hand-release merkins. We then moseyed back to the tennis court.
We then did a series of 1:4 ratio Jack Webb sprints across the court. We went up to a five count and circled up for Mary.
Mary: Box Cutters And Pickle Pounders closed us out.
Announcements: Sign up genius is live for 3rd F Town of HS mulch project. Our community needs our help.
T-Claps (Recognition): FNG Elton putting in a solid first F3 appearance. Good amount of EC from Emeril, Vasoline, Yogurt, Abe, YHC, and Go-Gurt. Great to see Crablegs out there today!
Prayer: Pablo and Martini and their families in this time of grief. Our Nation, those that are exhausted by life’s going on’s right now. Whether we know it or not, there’s a lot hanging over all our heads these days. Don’t be afraid to tell your fellow pax how you really feel or what you really need. Just because a pax keeps posting doesn’t always mean everything’s ok. It’s great to post, but there are more facets to life than just the first F. Be a 2nd or 3rd F to a fellow pax. Always an honor to lead men!
YHC was pretty excited to be returning to the gloom with his fellow brothers after 3 months of quarantine. I wasn’t looking forward to the early wake-up call, hence I showed up at 5:29 and 50 seconds. However, we started on time!
FNGs: I would have been in trouble if we did, considering there was no time for a pre-claimer.
Warm Up: Couple Loops around Ting with stopping points for SSH x25, IW/HB x10, Mountain Climbers x15
The Workout: Coach wasn’t happy with the performance over the last 3 months and called for 30 minutes of Suicides. We started on Court 1 and did our first set of suicides with 5 merkins at the start line each time. Coach was displeased with the lack of hands touching the white lines and called for a second set of suicides with 5 merkins. Coach was happy with that round and took us out of Court 1. On the way out a friendly Pokemon noticed our direction was towards Court 2 and said “It would be cruel if we go to the next court and do the same thing”. Pokemon must have known the Coach to well and called it out! Court 2 we switched it up and did the suicides with 5 burpees. Coach wasn’t happy with the amount of time it took and called for a second set with Turkish Get Ups. Still not happy with the time, he called for a fast round of only suicides. We left Court 2 and headed for Court 3, cause why not? Court 3 only had 2 tennis courts, so we had to step it up a notch. Suicides had to be completed in less than 90 seconds. The first one was so close, at 92 seconds. The next one was an all out by the Pax. Coach was so proud of his men, he told them we could do a cool down lap around ting at an 8:30 pace
Mary: Yoga
Announcements: F3 Dad’s Camp is happening, Rune
T-Claps (Recognition): PAX putting in some serious miles last week! We had a lot of weekly distance PR’s!
Prayer: Draper’s Father, Wallaby, Pablo/Particle Board/Rainmaker & Martini’s Families who lost their Mother’s this past week