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SOF training 2nd round

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Air Force activates Special Warfare Training Wing at Joint Base San ...

FNGs: none

MAGGOTS: @K I T T Y L I T T R, @Gamecock, @Pumps, @H1N1, @Warbucks, @Finkle
Warm Up: 10 exercises: mosey, butt kickers, high knees, walking cradles, walking toe touch, sir fazio arm circles, bird dogs, dying cockroaches, front plank, side planks both sides.
The Workout: 10 rounds of 1 minute plank holds and 10 army grade push ups.
Mary: LBCs, CBLs, American Hammers, Freddie Mercuries, lower back stretches
Announcements: Derek Davis at end of the month, stay hydrated
T-Claps (Recognition):
Prayer: PAX traveling, Jeff and Hannah White (Mr. and Mrs. K I T T Y L I T T R) adoption process.

Groundpounder 6/25

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8 pax took on a warm Sat morning at the Groundpounder. (Cancun, Forceps, Gump, Cupid, Pumpkin Spice, Finkle 8-bit, and Breach on the Q) 

Warm Up: 22 counts of ( SSH, Windmills, Frankensteins Imperial Walkers/Hillbilles and Squats)

The Workout: What would ground pounder be without some rock work, so we moseyed over to the rock pile to get a rock to share. All pax would perform an exercise and then move around the circle in a plank position and do a rock merkin at each rock you pass, so caring was absolutely sharing. We then took a short mosey up and down the hills in a snake pattern to make bystanders think that we didn’t know where we were going, a quick stop at the railing for some Irkins and Dips before heading over to the basketball court.

We split into 2 teams of 4 and did what can only be described as backyard fast-break basketball. Our shooting and dribbling skills could use some work, but “Shaq” Cancun used his size to his advantage and got a lot of rebounds along the way. Overall it was a sweaty rendition of summer b-ball and no injuries were reported.

Announcements: Still looking for volunteers for the 5th celebration in HS, Picnic on July 30th

Closed in Prayer:

The Flipping Bird

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FNGs: none

PAX: @Martini, @Finkle, @Warbucks, @Farva
Warm Up: OYO stretches
The Workout: We did 5ish miles on our new route around FQV labeled the Bird.  We were flippin’ all over the place this morning.  @Martini was excited to run 5 miles since last night he hated running 3 miles lol.  Unfortunately one of the roads on the has been taken out so we went over the railroad track to create the middle finger.  @Warbucks will be looking on ways to improve this new addition running in the Quay.   https://www.plotaroute.com/route/1946230?units=km
Mary:  Stretches OYO
Announcements: yo mama
T-Claps (Recognition): @Martini for finishing strong.
Prayer: @Finkle traveling, @Farva starting a new job next weekend

Little bit of everything at The Nest

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YHC pulled in just in time to hit the crapper and get things started at 0530. We had 5 total PAX ready to roll but not sure what they had coming for them. Here’s what happened at The Nest.

Warm up lap around the block stopping at corners
SSH’s x20 IC
Windmill x10 IC
Merkins x20
Prisoner squats x20
Girl fight x15 IC

Over to the school ramp
Crawl bear up the 3 ramps then rail slide down
Reverse: bear crawl up and rails down
Go to the stairs for some wheelbarrow merkins. A crowd pleaser. Rinse and repeat.
Indian run down to baseball field

Mosey to the diamond
Vicious circle – PAX in a single line starting at home plate. Lunge around all the bases. Man in the back moseys to mound, performs 5 burpees, then returns to front of line. Next man up.
Balls to the fence 50 count
Same thing with bear crawl around the bases. At mound do 10 star jumps.
Wall sit 50 count
Same thing with frog hop. 10 side to side merkins.

Mosey up to shelter to start Mary
Side planks with feet on bench, switch sides
Pretzels
X’ s and O’s
Reverse LBCs
Pickle pounders
American hammers
J-Lo’s

Announcements go to slack.
Prayers travel, injured pax, Stubs, Lipsticks M

It’s been a minute since I’ve been at the Nest. This is a great AO and need to visit more often. Appreciate you all sticking with me on the crazy exercises I call. Great job!

BS Out!

New Amenities

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YHC took the helm at Sheepdog this morning with a carefully planned beatdown to target all areas and encourage PAX to push eachother. New amenities, the track and the bleachers, were used, and no PAX were left behind. In addition, a few stayed for an extra few minutes to finish the prescribed routine. All good things F3 this morning!

FNG’s: None
Warm Up: A quick mosey to the basketball court (also new) for Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, and Frankenstein’s (all x10 IC).
The Workout: PAX paired up to push eachother and pairs were instructed to wait until each PAX in their group moved on to the next phase of exercises. Again…nobody left behind! 10 Rounds total of exercises. Each round began with 5 burpees and ended in alternating fashion with either a 400m run or a 5x up/down the bleachers.

The rounds were as follows:

10 Absolutions

20 Wheelbarrow Derkins

30 Star Jumps

40 Hand-Release Merkins

50 WW2

60 Monkey Humpers

70 Dips

80 Dying Cockroach

90 Squats

100 SSH
Mary: Built in other than the mosey back to COT.
Announcements: F3 family picnic, Saturday, July 30 at Harris Lake, sign up out there, Cupid organizing.
T-Claps (Recognition): Cyclops and Fireball for breaking back out in the gloom.
Prayer: Lipstick and family, Venkman and achilles surgery, Shredder/Cyclops son’s are backpacking in Europe, YHC and skin cancer procedure.

Getting ready for Bobby’s 10yr Anniversary!

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FNGs: Floppy Disk
Warm Up: Side Straddle Hops, Good Mornings, Imperial Walkers, Hill Billies, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, 5 Burpees OYO
The Workout: YHC’s infatuation with a simple-but-effective routine of upper/lower/core/repeat continues. (PAX: “Didn’t we do this on Tuesday?” YHC: “Maybe. Try to keep up!”)
PAX took a trip down the Jeff Wells Trail and made stops at ever other light pole for an exercise. Merkins, Squats, Lunges, WWIIs, Mountain Climbers and Shoulder Taps were all performed in some variation. Either 10 or 20 counts (some of those lunges take too long for a 20 count). We picked up the six along the way. The trail proved just the right length to get us back in time for Mary.
Mary: LBCs, American Hammers, Homer-to-Marge and Pickle Pounders. Finished up with some yoga.
Announcements: F3 South Wake Family Picnic at Harris Lake (July 30th), July 5th Holly Springs fireworks needs volunteers
T-Claps (Recognition): Floppy Disk for coming out to his first workout (and Warbucks for bringing him out).
Prayer: Woody’s family, 16-bit’s wife’s grandmother, Floppy Disk’s father.

Tequila Sunrise 6.11.22

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FNGs: none

PAX: @Warbucks, @Martini, @Finkle
Warm Up: Good mornings, Willie Mays Hayes, Downward Dog, Runners Pose
The Workout: YHC led the group on a 5 mile + run through downtown Fuquay.
Mary: Stretches
Announcements: Fuquay Mafia t-shirts are being reviewed for BRR and those who may want one.
T-Claps (Recognition):
Prayer: @Martini’s family to continue to recover from covid, @Warbucks work requirements

Take me out to the Grave for some peanuts and cracker jacks

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FNGs: none

PAX: @Pumpkin Spice, @Warbucks, @Finkle
Warm Up: Quick mosey over to the basketball courts for some SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers
The Workout: Location: basketball courts since they are lit up.

Homerun Derby.  With only 3 pax we had a batter, pitcher and out fielder.  Rules: 5 pitches, over the fence is a homer, hit the backboard and it’s 2 points/runs, hit the backboard and it goes in the net it’s a grand slam.  Strikes are a burpee, foul balls a burpee, caught pop fly burpee.

Mary: LSF, LBC’s, reverse LBC’s, E2Ks, Downward Dog, Runners pose.
Announcements: June-Challenge
T-Claps (Recognition): @Finkle EC
Prayer: @Pumpkin Spice will be in Israel with M.  Prayers for his kids being back in the states.

Allergic to Dragons

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FNGs: none
Warm Up: regular warm o rama
The Workout: Tour of Fuquay. Start with walk like an Egyptian to wake up our legs. Then a mosey to Ashbury park for a circuit of exercises. Step ups, Turkish getups, dips, irkins, bunny hops. Mosey to centennial park for Welsh dragons across the field. Mosey back to falcon Park for Mary.
Mary: e2k, dying cockroach, box cutters, plank hold, poopeaters
Announcements: none
Prayer: Finkle daughter, stubs, Boy George’s move

Mutiny Rock Work

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FNGs: none

PAX: @Pumps, @Double D, @Finkle, @Abacus the OG
Warm Up: Mosey around the soccer field track with butt kickers, high knees, and karaoke. Ran forwards and backwards at a diagonal up and down the hill at the track.
The Workout: We travelled down to the rock pile and grabbed a fine specimen and went to the round-a-bout for some rocking around the clock exercises with rocks.  We completed one and a half times around the clock.  After each exercise we traveled with our rocks by doing lunges.  Rock exercises were rut-rows, rock merkins, try’s for the guys, curls for the girls, wonder-bra’s, bus drivers, overheads, LBC’s with rocks, and skull crushers.
Mary: Reverse LBC’s, E2K’s, Low Slow Flutters, Protractors, and Yoga stretches
Announcements: June Challenge
T-Claps (Recognition): Abacus and Finkle completed EC
Prayer: Prayer for hurt and recovering PAX and their family members.