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Not too Wet n’ Wild

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FNGs: none

PAX: @Finkle, @Gamecock, @K I T T Y L I T T R, @Martini
Warm Up: Mosey up to the covered bus ramp area at FV Middle School.  SSH’s 20 in cadence, overhead arm stretches and arm stretches across your chest, Michael Phelps, Downward Dog into Pigeon right knee then left knee, followed by a walk up slowly stretching our calves and hamstrings.

The Workout:

Event 1:  Plank hold Indian Bear Crawl.  In a line we held plank while the last man bear crawled up to the front of the line the length of the bus ramp.  Then we called out an 10 count exercise, followed by Bears and Dan’s coming back to where we started.  This is a bear crawl followed  by a 1:4 ratio of lunges to squats building up to 5 lunges (each leg) and 20 squats.  R and R.

Event 2:  Pax performed a given exercise while a runner ran the bus loop.  We did Merkins, LBC’s, Turkish Get Ups, Pickle Pounders, Wall Sits with Seal Claps and others.
Mary: There’s something about Mary that we all love…our abs!  We did Homer to Marge regular, followed by holding your left leg up then right leg doing a 10 count cadence, next was ABC’s and then Reverse LBC’s.
Announcements:  BRR (forming a team).
T-Claps (Recognition):
Prayer: @Norm and his family recovering from Covid, @Finkle has family that is traveling this week, @Gamecock mentioned that his church is opening back up and praying for wisdom as they do so.  @Finkle led the prayer.

Rockin at the Grave

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FNGs: none

PAX:  @Cancun, @Gamecock, @H1N1, @Finkle
Warm Up: Mosey around parking lot followed by SSH’s, Good mornings, Windmills, Down Dog into Pigeon stretches, and ending with Imperial Walkers.

The Workout: We took a trip to the rock pile to do a circuit of rock exercises followed by a lap around the community center gym after completing each set.  The sets consisted of curls for the girls, overhead press, tricep extensions, all in cadence to 10.  Then rock merkins 10 each arm, ending with rut rows and a lap.  Next, we did a circuit of 10 WW2’s with a rock, bench press in cadence to 10, skull crushers to 10, and 10 bus drivers in cadence followed by a lap.  Next, round was a R/R of the first set with a lap.  Last set was all legs with rocks.  We did 20 sumo squats, 20 alternating lunges, and 25 calf raises in cadence and R/R before we took our last lap around the community center.
Mary: We did a merry-go-round of ab exercises to get those nice chiseled abdominals.
Announcements: Upcoming lunch this week at Mason Tavern in HS and lots of volunteer opportunities coming on slack.
T-Claps (Recognition): Good to see @H1N1 this morning.
Prayer: @Norm and family with Covid, @Finkle shared about a close friend in HS who just found out she has Covid as well.  @Finkle led the prayer time.

Led Zeppelin is Soft Rock

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FNGs: None
Warm Up: Usual circle with SSHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Frankensteins
The Workout: Climbed the Stairway to Heaven. Picked up some MEDIUM rocks from the rock pile and headed back to the parking lot. Flags were placed every 3 parking spaces, and PAX would move up and down the parking lot stopping at the flags to preform the exercise. 10 reps at each flag so a total of 80to100 reps after the full length of the parking lot. 1) Lunge walk with squats w/rock 2) crab walk with homer to marge w/rock 3) duck walk with side lunges w/rock 4) bear crawl with merkins wo/rock 5) John Cusack with wonderbras one way (my shoulders are on fire…) and on the way back curls for the girls and tricep extensions w/rock
Mary: Rock hard abs? Only had time for WW2s, Boxcutters, Low Slow Flutter, Have a nice day!
Announcements: Nothing special came to mind. See Slack!
T-Claps (Recognition): Shiv for his second post! Spoonman and Cancun for that last effort push.
Prayer: Cancun’s son starting school, Norm’s family

100% Satisfaction Guaranteed at PT

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FNGs: none

PAX: @Cancun, @16-bit, @Sprinkler, @Teachers Pet, @Endo, @Finkle
Warm Up: Mosey around the tennis courts with but kickers, high knees and others.  Followed by good mornings, daisy pickers, SSH’s, toe touches, and Frankenstein’s
The Workout:

Event 1: Parking Lot Extravaganza

During this event we did a moving exercise to the next parking space and followed it up with another exercise building up to ten reps.  First round was ten parking spaces traveling by a plank position and typewriter to the next space then a merkin.  RR till we did ten merkins.  Next we did a lunge walk followed by squats.  Then bear crawled foll0wed with mountain climbers and back to starting position with lunge walks again with lbc’s.

Event 2: Upper body nonsense…

In pairs we each picked out a rock of your choice then one partner starting on the long side of the road along the tennis courts ran with their rock to the next corner and back.  Meanwhile the other partner did as many reps of the prescribed rock exercise given by YHC.  We started with curls for the girls, then triceps extensions, rut rows, bus drivers, and ending with overhead presses.

Mary: We got rid of the rocks and mosey over to the tennis courts for Mary and COT.  We did a quick round of balls to the wall and then some shoulder taps to get us started off right.  Next, everyone got on their 6 for some abs.  We did flutter kicks, Freddie Mercuries, E2K’s, and Outlaws.
Announcements:
T-Claps (Recognition): Good to have @16-Bit back out with us!
Prayer: @Norms family dealing with Covid.  Praying for a quick recovery and the stop the spread within house. @Cancun ‘s son is starting a new private school.  @Finkle led the prayer.

Crazy Corners at the Grave

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A nice warm morning by the graveside. YHC wound up getting more running in during the workout than originally planned. Know your dimensions at the site…it’s a long way around the community center!
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers, Sir Fazio’s F/R, all exercises IC x 12
The Workout: Mosey lap around the Community Center to map out the 4 corners to be used for the PAX today. 4 Corners followed. Each corner had an AMRAP exercise assigned, the timer would be 1 PAX running a full lap, before the group moved on to the next corner. We repeated this process for the following exercises: Hand Release Merkins, Squats, LBC’s, SSH, Alternate Lunges, WW2’s, Squat Jumps, Shoulder Taps, Hand Release-Release Merkins (PAX seemed to disapprove of this exercise…hmmm?).

After 4 corners, we ran around a slightly shorter 4 corners of the main lot 2x Indian Run style. We finally stopped at the pavillion for a series of AMRAP Dips, Step-Ups, and Irkins, this time the timer being PAX taking turns doing American Hammers IC x25.
Mary: Mostly built into workout, but we finished with Good Mornings x12.
Announcements: Beta Running/Ruck AO coming to Fuquay. Norm is giving it a go!!!
T-Claps (Recognition): Cancun for coming in hot since starting last Friday…think the guy has only taken 1 day off!
Prayer: Finkle is traveling to see parents in Florida…safety for him. YHC took us out. Honored to lead men!

Senior Moment: 7 Respects at GP – Welcome Slapstick

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FNGs: Yes – welcome Garrett Riley, F3 name “Slapstick”…FV native, went to UNC Wilmington, married, has 18 month old daughter, first concert James Taylor, played RW in hockey growing up, loves the Hurricanes…see pic attached
Warm Up:  Discussed F3 mission and welcoming statement with Slapstick.  Had Sprinkler hang with him throughout the workout.  20 SSH, 10 daisy pickers, 10 sir fazio arm circles (f/b), 10 seal claps, 10 o/h claps, 10 hillbillies. Two laps around the tennis courts picking up the six.  Norm departed needing to get some miles in promising to join us for Mary
The Workout:  10 PAX partnered up; five got rocks and met the other five at base of hill.  Found semi dry area and began with 50 rep rock exercises (total) including curls for the girls, rut-ro’s, tricep, squats, wonder bra, bus drivers…the PAX rotated after one PAX climbed the hill, did 5 reps on the guardrails (dips, irkins, dirkins…) and then came back down the hill.  Called an audible after slippery conditions caused a PAX to fall on his bottom….audible to hop  the guardrail, jog down sidewalk and drive – back to the bottom of the hill.  Lots of great effort.  Had PAX move slightly to the left under the light held plank until five PAX retrieved another rock for some core work.  From our six, we did nipplers, straight arm extensions, 6 inch with rock above our chest.  Rinse and repeat.  Discussed F3 CORE Principles.  More core work including slap rocks, toe taps, WW I sit-ups….returned rocks to pile.  Mosey to tennis courts.
Mary:  Norm came in hot and joined us for some yoga that included pigeon,  cobra, table, various arm/leg stretches….have a nice day.
Announcements:  Q school.  New AO Saturday’s at Fleming (beta) – run 5-6 miles or ruck 3 miles.  Stay tuned.  Discussed Q responsibilities.  Discussed ID tags – YHC offered up a $10 coupon to one PAX (Endo) to purchase a Road ID.
T-Claps (Recognition):  Price is Right for bringing out numerous FNGs over the last few weeks at PT.  great work!

Observation:  7/11 men who posted this morning were 50 years or older.  AWESOME SAUCE!  RESPECT!

Prayer:  Bob Barker has new changes taking place next week…prayers for safe/smooth rollout.  I asked Norm to take us out.  unspoken. Thank you Norm!

2nd F at Stick Boys (Motor boatin’, Norm and Dauber….Buttermilk sighting)….Congratulations on new job Motor boatin’!

Honored to lead.  Nice to be back out after being on IR.  -Dauber

 

 

Just cause it’s hazy don’t mean you can be lazy

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FNGs: NONE

PAX: @DoubleD, @Finkle, @Norm, @KITTY LITTR, @Gamecock
Warm Up: Mosey around park track, followed by a round of daisy pickers, good mornings, Frankensteins, Sir Fazio Arm Circles f/b
The Workout: Event 1 – Doras on the hill, with a partner we did 100 merkins, 200 LBCs, and 300 squats

Event 2 – took a nice jog up to the middle school to the brick wall to do some typewriting.  Started with 10 box jumps, then 20 leg ups (ten each leg), followed by 10 Irkins, and 10 dips.  Then we typewritered back down to the starting point with the same exercises.

Event 3 – In the middle school courtyard we did 10 counts in cadence chillcut planks followed by shoulder taps up the stairs.  At the top we did star jumps and shoulder tapped our way back down the stairs and R/R.
Mary: Each PAX went around the circle and called out an ab exercise.
Announcements: Possibly a new Saturday morning AO at Flemming Loop Park.  More details coming from @Martini and @Norm.
T-Claps (Recognition):
Prayer: @Finkle led the prayer time.  @Finkle’s cousin Brooke is recovering from pancreatitis and has type 2 diabetes.  Pray that he will follow diet plans.  @Double D’s mother-in-law has dementia and family is having difficult times with the situation.

We like it cold and wet…

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FNGs:none

PAX: @Martini, @Gamecock, @Spoonman, @Finkle
Warm Up: SSH, Seal claps, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles
The Workout: Since it was cold and rainy we took shelter under the pavilion.  We played a fun game of Princess UNO or rather OH-NO

Rules for the game:  Draw 4 means we did 10 counts of 4 different exercises, same with draw 2.

Red cards were switch lunges, Blue cards were LBC’s, Green cards were Groiners, Yellow cards were Merkins.  If we happen to pull a Wicked Stepmom with the Poison Apple we had to take a lap around the whole parking lot in the rain…very nasty.
Mary: 10 counts in cadence of Boxcutters, Low-slow-flutters, E2Ks, and reverse LBC’s
Announcements: Q-School on Sunday Feb. 22nd
T-Claps (Recognition): To all the guys who came out in such wonderful weather.
Prayer: @Finkle took us out.  @Martini has a big audit coming up at work, @Finkle travel mercies.

First Dingers

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A much warmer, yet still misty morning at The Nest. YHC cooked up a much different routine that required far less running than the Q yesterday at Mutiny. We would be doing a pronounced upper and lower body attack during our workout today. I just needed to make sure the stage was clear for us to use the area down by the ballfields. As Gamecock and I passed on the EC run, YHC saw that we should be good to go. Good thing Sprinkler pulled in for the main event. The first routine of the day was inspired by him as he had previously shared a story about his first little league home run being hit at the field at the Nest. In addition, he shared that his 2.0 hit his first homer on the same field. Good story.

FNG’s: none
Warm Up: Windmills, Frankenstein’s, Moroccan Nightclubs, a squat hold series with overhead claps, seal claps, and more Moroccan Nightclubs, and Daisy Pickers.
The Workout: A short mosey over to the ball field for a baseball inspired stack up series. Each stack was followed by a 5, 10, 15, or 20 count per PAX of alternating Balls to the Fence or People’s Chair. We added an exercise each go around as noted below until the last round where we did all of them in order. Wound up with 7 rounds total.

SSH x5 IC (Single)

Merkins x10 (Double)

Fence Squats x15 (Triple)

Pickle Pounders x20 IC (Home run….of course)

Star Jumps x25 (2-Run Shot)

WW2’s x30 (3-Run Homer)

Diamond Merkins x35 (The Grand Slam)

Another short mosey back up to the parking lot for a suicide series that included a bear crawl, reps of squat jumps, lunge walk return. We did this across each of 8 parking lines, each line was a rep count (ie. 8th line = 8 squat jumps). We blew it out at the end with Monkey Humpers x10 IC, Shoulder Taps x25 IC, and Merkins x25.

Mary: American Hammers x20 IC, LBC’s x25 IC, LSF’s x20 IC, Hand Release Merkins x 25, Freddie Mercury x20 IC, Dying Cockroach x25 IC. Have a nice day!!!
Announcements: Hilltop Needmore Ruck followed by roadside cleanup this Sunday! Q School this Sunday, 3 PM, Womble.
T-Claps (Recognition): Martini was grateful a couple HS PAX as well as a few irregulars joined today at the Nest.
Prayer: PAX who are hurt, sick, injured. Finkle has got a heavy week at work. Sprinkler took us out.

Hills and Yurpees

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FNGs: @Teachers Pet, @Yodeler, @McRib

PAX: @Norm, @Fedex, @Breach, @Double D, @Price is Right, @Endo, @Sprinkler, @Finkle
Warm Up: Mosey around the tennis courts, followed by a 10 count of Good Mornings, Daisy Pickers, 20 SSH, 10 counts of quad stretches each leg and cross leg toe touches to get the legs loose.  Ended with 10 count cadence of Sir Fazio Arm circles F/B.
The Workout:

Event 1:  Hill Climbers – we split into 2 groups and group at the bottom of the hill did Mountain Climbers, Monkey Humpers, and Marionettes while the other group hiked up the hill as fast as they could to do a circuit of Dips, Irkins, and Squats starting with 10, 15, then 20 each time around.

To catch are breath we went on an Indian Run around the courts to lead us into the second event.

Event 2: Tennis court fun – at the tennis courts we circled up to do a round of exercises with dancing bears (plank with right hand up and left leg up then switch), alternating shoulder taps in cadence, followed by Yurpees (merkin clap and two tuck jumps).  We started at 3 of each exercise and added one each time we completed the round.  We got up to 6 and modified to go back down 5, 4, and 3.  Very nasty stuff those Yurpees!

Mary: Not So Lazy Boys, Box Cutters, ABCs, Boat Canoes, Outlaws all in a to count.
Announcements: Ruck this Saturday being led by @Norm.  Another ruck on the 21st followed by roadside trash pick up.
T-Claps (Recognition): To our FNGs for hanging in there.  Also, for FNG Teachers Pet who did EC with @Breach his first day out to F3.
Prayer: @Fedex’s cousin passed suddenly, so prayer for his family, also @Teachers Pet’s mom is recovering from COVID, prayers for our nation and families.  @Finkle took us out.