Flip Flop – F3 South Wake

Hanging Bells on Santa’s Sleigh

December 22, 2023/in Crazy Ivan /QIC: Fumunga
PAX: @Abacus the OG, Batboy, Boss Hog, Breach, Bulls Eye, Cousin IT, coverstory, Dahmer, Flip Flop, Fram, Fumunga, Jellybeans, Pikachu, Pumpkin Spice, whaler

FNGs: None

Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins

The Workout:

45 seconds on with 15 seconds rest for 3 sets:

Hand to Hand Suitcase Deadlifts
Bear Plank Shoulder Tap
Alternating KB Swings
Bear Plank Shoulder Tap+Carolina Dry Dock
Pass Under Lunges

Five One Minute 5 Second EMOM

10 Full KB Swing
Pulse Squat Time Remaining

Five One Minute 5 Second EMOM

10 Shoulder Press
Seesaw Lunges Time Remaining

Mary:

45 Seconds on with 15 Second Rest

North South KB Plank Pulls
KB Alternating Leg Lifts
Plank Pull Through East West
Hollow Middle Rocks
Half Turkish Get Up Right Side
Half Turkish Get Up Left Side
Peter Parkers
American KB Hammers with Sprinter Situp
Bear Plank KB Taps
KB Deadbugs
Hollow Low Slow Flutter

Announcements: Stay safe and wear lights when running in the morning and at night.

Prayer: Abe and his family with the passing of his father; Safe travels for those traveling over the holidays; Cover Story and his job search after being laid off, T-Claps to UTI for helping Cover Story our with getting him an interview at his company.

Not so yellow brick road

July 28, 2023/in Kennys Grave /QIC: Abe
PAX: 8 Bit, Abe, Breach, Finkle, Flip Flop, Fram, Gamecock, H1N1, Loafer, Trash Plate, Warbucks

FNGs: Trash Plate (originally from Western NY)

Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.

Mary: American Hammers, Homer-to-Marge, light stretching

Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.

T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!

Prayer: Trash Plate’s friend, Loafer’s daughter

Wolverine (Q Swap) 1/14

January 14, 2019/in AO Post /QIC: Breach
PAX: 1-4, Angry Elf, Banjo, Beaner, BoGo, Breach, Build A Bear, Calahan, Doogie, Flacco, Flea, Flip Flop, Goose, Hello Kitty, HoneyComb, LED, Liverpool, Ma Bell, Ollie, Parker, Pikachu, Pivot, Prodigal, Random House, Rooney, Saber, Shut In, Slide Rule, Sub, The Commish, Warbucks, Water Wings

Pax of 32 for a cold wet Monday morning workout in the gloom

Hello Kitty, Water Wings, Random House, Flip Flop, Ollie, Goose, Rooney, Banjo, Flacco, Liverpool, Shut In, Warbucks, Prodigal, Pivot, Flea, LED, Ma Bell, Build a Bear, Pikachu, Saber, Honeycomb, Beaner, Angry Elf, 1-4, Sub, Slide Rule, Doogie, Calahan, Parker, BoGo, The Commish,

Breach on the Q

Warm up– Jog around the smaller soccer field and circle up. 22 counts of Hillbillies, Good mornings, Squatting Imperial Walkers and Merkins.

Main Event: Mosey over to the rock pile and choose your rock for around the world. 22 counts of curls for the girls, Overhead Press triceps extensions, traveling and traveling Merkins . Return rocks to the pile mosey over to parking lot.

Fast feet on the curbs down and traveling planks back, fast feet up and run over to the school.

Split into 2 groups perform a run back and forth down the back of the school parking lot, if we didn’t complete in under 60 secs we would of repeated the feat.

Stay in the 2 groups and use the parking spaces to bear crawl and crawl bear up and down the parking lines, Side plank travel between the lines and when you reach the end of the line do a Merkin. Circle up for 22 cadence count SSH

Run back to Davis drive park. Racing Indian runs, last man is trying to beat his counter part from the other line.

Mary: Mosey back to the original parking lot for Mary, Bring sally up squat holds. Finish with 22 cadence counts of LBC’s and Low Slow Flutter.

Prayers: for a co-worker of a pax member had a stroke on Friday, pray for a speedy recovery and prayers for Crablegs.

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