First Blood – F3 South Wake

Flocking to the Nest

July 9, 2024/in The Nest /QIC: Fumunga
PAX: @carnival, @Esther, enough, First Blood, Fumunga, Gamecock, griswold, H1N1, Haggis

FNGs: None

Warm Up: Lunges, Side Shuffle, Inch Worms, World’s Greatest

The Workout: Balance Lunges, Calf Raise Squats, Single Leg RDLs, People’s Chair, Chin-ups, Step-Back Lunges, Alternating Side Lunges, Pull-ups, Single Leg People’s Chair, 3-Way Lunge, Sneaky Lunge Walks, Chair Broga, Iso-Toe Lunges, Duck Walks, Calf Raises, Max Rep Pull-ups, Single Leg Bobby Hurley’s

Mary: Stretched out the legs after the beatdown that just occured

Announcements: None

T-Claps (Recognition): None

Prayer: Fumunga’s college friend and his family after losing their father to ALS, Carnival’s daughter Nora as she will be starting a immunotherapy regiment tomorrow, H1N1’s 2.0’s as they will be on a mission trip to Costa Rico

Friday’s a Great Day for Leg Day

April 26, 2024/in Sheepdog /QIC: Nick Snapp
PAX: @buffalo, First Blood, FlipPhone, Gump, Kubota, Rubiks, Shredder

Warm Up:

March-in-place (in cadence)
High-knees (in cadence)
Butt-kicks (in cadence)
Heisman’s (on my up)
Double Heisman’s (in cadence)
Side-straddle hops
Frankenstein’s
Willie Mays Hayes
Buns of Steel! (don’t ask…)
Good mornings

Heavy Warm Up:

Slow squats (in cadence)
Pulse squats (in cadence)

(Hold the Squat Position):

Sir Fassio arm circles
Seal claps
Overhead claps
Hallelujah’s
Moroccan Night Clubs
Tighten the circle, do Slam ball passes in squat position
Green Sally Up (the whole 3min 25sec):

Moby - 'Flower' (Official Audio) - YouTube

The Workout:

Session 1, Round 1

(25) STRAIGHT CALF RAISES

Stadium Stairs

Lateral duck walk w/ squat (right lead)
Lateral duck walk w/ squat (left lead)
1 flight walking kickbacks singles
1 flight walking kickbacks doubles

Session 1, Round 2

(25) INWARD CALF RAISES
Rinse and repeat stadium stairs

Session 2, Round 1

(25) OUTWARD CALF RAISES
(1) flight stadium sprint singles
(1) flight stadium sprint doubles
(2) flights stair burpee/pushup combo

Session 2, Round 2

(25) STRAIGHT CALF RAISES
Rinse and repeat stadium stairs

Session 3, Round 1

(25) INWARD CALF RAISES
(1) flight walking lunges singles
(1) flight walking lunges doubles
(1) flight crossovers left
(1) flight crossovers right
(1) flight in-n-out jumps singles

Session 3, Round 2

(25) OUTWARD CALF RAISES
Rinse and repeat stadium stairs

Session 4, Round 1

(1) flight side shuffle left
(1) flight side shuffle right
(1) flight two foot jumps singles
(1) flight two foot jumps doubles

No Mary…have a nice day.

Announcements:

Travis Manion Foundation this weekend: https://www.travismanion.org/events/manion-wod/f3-south-wake/
Rubiks’ Friday Night street outreach ministry tonight, 4/26 and every 4th Friday

Prayer:

Safety and success for Rubiks’ street ministry
Safe travels to GA for Buffalo and his wife’s anniversary

411 Reps on 4-11

April 11, 2024/in Kennys Grave /QIC: Fram
PAX: Banana Seat, Butter Milk, Finkle, First Blood, FlipPhone, Fram, griswold, H1N1, Haggis, KITTY LITTR, Ricco

FNGs: None

Warm Up: Disclaimer, Mission Statement, SSH, Frankensteins, Daisy Pickers, SFAC, Micheal Phelps.

The Workout:

1 – learn one thing about your partner

10 – Reverse Murder bunnies uphill (each)

20 – Wheelbarrow rock flips (each)

30- American Hammers w/ rock I/C (each)

40 – Rock squats (each)

50 – SB burpees 80lbs bag (combo)

60 – Pull-ups (sets of 10 w assist combo)

200 – Double handed rope slams (combo)

Mary: No time

Announcements: Everyone said one thing they learned about their partner, Fill up the Q-sheet.

T-Claps (Recognition): Prayer of Gratitude for Buttermilk Headache went away.

Prayer: Safe Travels B.S. Unspoken.

Let The Circle Be Unbroken

April 4, 2024/in Kennys Grave /QIC: Nathaniel Hinds
PAX: enough, Finkle, First Blood, Gamecock, griswold, H1N1, Stovepipe

FNGs: None

Warm Up: Sir Fazio Arm Circles, Side-straddle Hops, Various Stretches

The Workout:

CIRCLE #1 = Carolina Dry-docks x10 OMD/OMU, Indian Bear Crawl, Rochamburpees x10, Crunches IC to 20, Lunges x10 each leg OYO, Everests x10 OYO
CIRCLE #2 = Carolina Dry-docks x9 OMD/OMU, Indian Bear Crawl, Rochamburpees x9, Crunches IC to 18, Lunges x9 each leg OYO, Everests x9 OYO
CIRCLE #3 = Carolina Dry-docks x8 OMD/OMU, Indian Bear Crawl, Rochamburpees x8, Crunches IC to 16, Lunges x8 each leg OYO, Everests x8 OYO
CIRCLE #4 = Carolina Dry-docks x7 OMD/OMU, Indian Bear Crawl, Rochamburpees x7, Crunches IC to 14, Lunges x7 each leg OYO, Everests x7 OYO
CIRCLE #5 (Blitz Round) = Carolina Dry-docks x6 OMD/OMU, Indian Bear Crawl, Rochamburpees x6, Crunches IC to 12, Lunges x6 each leg OYO, Everests x6 OYO

Mary: None due to time

Announcements: See Slack

Prayer: Finkle’s daughter regarding a potential job change, H1N1’s daughter with a potential concussion, general injured PAX.

EVEN the ODDS 3/22/24

March 27, 2024/in Sheepdog /QIC: Fram
PAX: 2 dollars, Bleeder, Bobby Boucher, Bondo, Finkle, First Blood, FlipPhone, Gizmo, H1N1, Jellybeans, LED, Nemo, Pumps, Red Light District, Ricco, Rubiks, Shooting Blanks, Stovepipe, Wonder Kid

FNG NONE;

ODD NUMBERS	EXERCISE	DISTANCE	Points	EVEN NUMBERS	EVEN EXERCISES	Points
1	Run	400	1.0	2	100 I/C SSH	2.0
3	Run	800	2.0	4	100 I/C Big Boy Sit-ups	2.0
5	Run	1200	3.0	6	100 I/C Plank Hold	2.0
7	Run	1600	4.0	8	50 Absolutions	5.0
9	Run	1200	3.0	10	Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap)	20.0
11	Run	800	2.0	12	100 Sandbag Burpees (25 per bag)	20.0
13	Run	400	1.0	14	Lunge Walk Curves / Sprint straights (2 Laps)	5.0
15	Run	1600	4.0	16	Bear Crawl (1 lap)	10.0
17	Run	1200	3.0	18	John Cusack w/Cindy (1 lap)	10.0
COMPLETE IN ORDER		9,200	23.0	COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!!		76.0

PAX picked their path.

1 hour beatdown:

Announcements on SLACK.

SEE ya’ll in three months!

Push & Pull

March 23, 2024/in Kennys Grave /QIC: Gamecock
PAX: enough, Finkle, First Blood, Gamecock, griswold, H1N1, Haggis, KITTY LITTR, Stovepipe

FNGs: none

Warm Up: normal Warm o Rama

The Workout: Partner up with a large rock for both PAX. One PAX starts 30 reps of an exercise and the other takes a lap around the community center. They meet after a time and switch off. Curls, overhead press, squat, ground pounder.

Thing 2: One partner bear crawls and pushes a small rock down the parking lot. Other partner runs to the end and back. Switch spots and repeat. Changes to walking lunges instead of bear crawls after 3 rounds.

Mary: popcorn

Announcements: Q School, 2nd F opportunities on slack

T-Claps (Recognition): all the hulks smashing rocks

Prayer: PAX traveling

Q School – Session 1 2024

March 15, 2024/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Bobby Boucher, Finkle, First Blood, griswold, H1N1, Haggis, Raz, Rico, Stovepipe, Warbucks, Winnebago

12 PAX for a mixer of Kenny’s Grave and Q school. Here’s a review.

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1: Dora with bear crawl timer. 50 diamond merkins, 100 monkey humpers, 150 groiners,
Thang 2: Basketball court 7’s – burpees and absolutions

Thanks for attending men!

Golfing Graveside

March 14, 2024/in Kennys Grave /QIC: Fram
PAX: 16-bit, Banana Seat, Breach, Cancun, enough, First Blood, FlipPhone, Gamecock, griswold, H1N1, Haggis, Pumpkin Spice, Ricco, Roz, Rubiks, Stovepipe, Warbucks, Winnebago

FNGs: None

Warm Up: Variety

The Workout:

Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
At Tee off exercise is called and done I/C until all teams throw.
Modes of Travel in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them. Max hole score 10. R/P/S breaks tie (one time)
Winning team picks new hole and tee box. Losing team picks tee off exercise.
Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and Unspoken.

Giving 110% for Kenny

January 11, 2024/in Kennys Grave /QIC: Abe
PAX: @flip phone, Abe, Banana Seat, Finkle, First Blood, Gamecock, H1N1, Rico

FNGs: none

Warm Up: SSH, hillbillies, imperial walkers, Daisy pickers, sir fazio arm circles, seal claps, overhead claps, Willie Mays Hayes

The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!

Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.

Mary: popcorn Mary

Prayer: Finkle’s brother-in-law, Rico looking for housing

Shelter Tabataaaaa

January 11, 2024/in The Nest /QIC: Gamecock
PAX: Finkle, First Blood, Gamecock, H1N1, Haggis, Rico, Stovepipe

FNGs: none

Warm Up: warm-o-rama

The Workout: Tabata with 5 rounds, 5 sets, 30s on 10s rest. Brought some classic rock to bring the energy!

1) walkout, reverse lunge

2) irkins, pulse squat jumps

3) dips, side straddle hop

4) balls to the wall, step ups

5) burpees, wall sit

Mary: light stretching

Announcements: none

T-Claps (Recognition): those for EC and PC

Prayer: Rico’s housing search, Gamecocks company layoffs

Posts

Warm Up:

Heavy Warm Up:

The Workout:

Session 1, Round 1

Session 1, Round 2

Session 2, Round 1

Session 2, Round 2

Session 3, Round 1

Session 3, Round 2

Session 4, Round 1

Announcements:

Prayer: