Flatline – F3 South Wake

Stormy Mutiny

March 27, 2023/in Mutiny /QIC: Abacus
PAX: 16-bit, Banana Seat, Breach, Flatline, Fonzie, Fram, GHERKIN, LED, Pumps, Red Light District, Rockwell, Rubiks, Winnebago

FNGs: 2 FNGs, Preston and Anthony. Welcome!

Warm Up: slide straddle hops, good mornings, Willie Mays Hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps

The Workout: Had to improvise a bit for the rainy weather conditions and large group of PAX in attendance. 10 minute tabata of dips and curls for the girls under shelter. Brief intermission of interchanging between bear crawl, crawl bear, crab walk, and walk crab around the circle. 10 minute tabata of step ups and tris for the guys.

Mary:low slow flutters, big boy situps, box cutters, homer to marge, hello dollies, LBCs, pickle pounders.

Announcements: Possum Trot Basket this Wednesday. 1st Possum Trot Breakfast (with condensed workout) next Wednesday.

T-Claps (Recognition): Welcome to FNGs Rockwell and GHERKIN willing to brave the storm and make their first F3 appearance.

Prayer: Prayers for our country, our F3 community, prayers of healing for Bobby Boucher’s son Walt, 2 Dollar on the mend after surgery, Wisdom for Sombrero with medical decisions for his son.

Amigos and Boulder Bases

February 22, 2023/in Possum Trot /QIC: Abacus
PAX: 16-bit, abacus, Flatline, Gump, Pumps, Red Light District, Rocky Road, Sombrero

FNGs: Welcome Sombrero!

Warm Up: slide straddle hops, good mornings, Willie May Hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps

The Workout: Boulder Bases: 8 PAX moseyed to the rocks, grabbed our pick of the litter to play a game YHC calls Boulder Bases. Along the road surrounding the tennis courts, we started at one corner (1^st base) doing rock exercises of 10 clean/squat/press, 10 curls for the girls, 10 lunges, and 10 rut rows. Rifle carried our rocks to 2^nd base and dropped them before doing body-weight exercises at each base: 5 burpees at 2^nd base, 5 burpees + 10 merkins at 3^rd base, 5 burpees+ 10 merkins + 15 big boy situps at “home plate,” and 5 burpees + 10 merkins + 15 big boys + 20 squats at 1^st base. From there, we moseyed to 2^nd base to do another round of rock exercises. Then we rifle carried the rocks to 3^rd base. We carried on this routine until we could get the rocks to “home plate”. We changed up the body-weight exercises throughout, but kept the same structure.

Mary: No time

Announcements: F3 SouthWake meeting on Tuesday, Bass Lake Park.

T-Claps (Recognition):

Prayer: Prayers up for men struggling in their marriages and relationships.

Greenway Parking Lot Pain

January 25, 2023/in Mutiny /QIC: Abacus
PAX: @Abacus the OG, Breach, Flatline, Fonzie, LED, Pumps, Sprinkler

FNGs: None

Warm Up: slide straddle hops, good mornings, willie mays hayes, sir fazio arm circles, seal claps

The Workout: Moseyed on over to the Greenway Parking Lot to do something I am retrospectively choosing to call, “Build-a-Cocaine-Bear.” Zig-zagging up and down the parking lot, we did bear crawls along each parking space line; skips across the lot; bear crawl over to the next parking space line; reverse burpee (starting from bear crawl mode – 1 merkin, jump up, then back to bear crawl) once up against each parking space curb; back to bear crawl from the curb to the end of the parking space line; skip again across the lot. We did this until we got from the farthest NW side of the lot down to the SE side.

Next, we did 11s of american hammers on one side of the lot and curbside merkins on the other side. Lunges going one way and crab walk going back.

Mary: low slow flutters, LBCs, homer to marge, pickle pounders

Announcements: Breach looking to boost our 2ndF game

T-Claps (Recognition):none

Prayer: Pumps – prayers up that families might be able to get healthy after long season of cold/flu/etc; Abacus – prayers up for Anderson family after the loss of their child. 2 Corinthians 1:1-11

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