FlipPhone – Page 4 – F3 South Wake

Apollo Creed Tribute

February 10, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: @flip phone, Breach, FlipPhone, Gump, HazMat, Motor Boatin', no doubt, Noah's Ark, Socrates, Stubs, YesHeCan

FNGs: None

Warm Up: arm Circles, GM, WMH, SSH.

The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest.

Jump Rope w or w/o rope
Offset basketball merkin
Heavy bag punching
Pull Ups / TRX rows
Punching w small weights
Quick feet (curb)
Slam ball
KB squat,bob & step
Wonder bra
American Hammer
Bent over row
Mike Tyson’s off curb

Mary: each PAX selected an an exercise 10 count or in cadence

Announcements: Dauber’s Super Bowl Squares. Check slack. Donations go to HS Food Cupboard

Prayer: Stub’s dad’s best friend passed away.

Cinder Blocks are heavy

February 3, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: @flip phone, Ausfart, Cancun, Dusty, FlipPhone, Gump, HazMat, Motor Boatin', Noah's Ark, Socrates

FNGs: None

Warm Up: SSH, GM, WMH, Arm Circles. The PAX did a great job reciting core values and F3 mission. No penalty burpees.

The Workout:

Grab a Cinder Block, Cusack for a bit. 10x Ground Pounder, 10x Rows. Cusack. Did 3 rounds.

Curls and Triceps as we walked to bathroom building w blocks.

Dora : 100 Merkins, 200 Squats, 300 LBC (single count). Partner farmer carry both cinder blocks 50M and back.

return blocks.

Mary : Stretches and circle of ab exercises called out by each PAX. Final set of Good Mornings.

Announcements: Trash pick up today 9AM Walmart FV. My Way anniversary party today 5:30PM My Way in Holly Springs

T-Claps (Recognition):

Prayer: Motor Boatin’s sister to ER last night . Uncertain. All PAX dealing with injuries and illness.

Prison Yard 7 X 4

January 30, 2024/in Prison Yard /QIC: Breach
PAX: @Abacus the OG, @BananaSeat, Breach, FlipPhone, Fram, Stovepipe, Sunshine

7 PAx took to the yard for an all-body weight Tabata-style workout.

Fram, Banana Seat, Flip Phone, Sunshine, Stove Pipe, and Abacus the OG. Breach was on the Q.

Warmup,

A short mosey around the parking with some stops to enjoy 22 counts of Frkesteins, Side Straddle Hops, Calf Raises and Peoples Chair Seal Claps

Workout

7 exercises x 4 Rounds. Each exercise was for 60 seconds with 20 sec of rest repeated 4 times.

Burpees

Prisoner Squats

Apollo Ohons (Skaters)

Reverse Lunges

Mountain Climbers

Low Slow Flutter

Peter Parkers

Ended with 2 mins of stretching

Announcements:

Road clean up project this Sat with the Travis Manion Foundation at 9 am.

Prayers:

Banana Seats neighbors, lost loved ones recently.

COT

Sally start to finish

January 26, 2024/in Sheepdog /QIC: Banana Seat
PAX: Banana Seat, Bobby Boucher, Emeril, FlipPhone, Fram, H1N1, Rico, Rubiks

8 PAX out for a moist 65 degree gloomy morning. Couple of missed HC’s but still a couple new faces. We started with a Sally song and ended with a Sally song.

Mosey down to circle for warm up while listening to Long Tall Sally
GM
Air squared
Imperial squat walkers
Mtn climbers
Merkins

Track – Indian run w/ exercises every 200M
1. Ranger Merkin toe tap – go down for a push up then come up and touch opposite foot x10 IC
2. Deep Squats x20
3. Merkin and up like a burpee but keep hands down and the back out x10 IC
4. Shoulder taps x20
2 laps

Ramp
Crawl bear up ramp
At top grab some short wall
Irkins, box jumps, dirkens x15 each
Mosey to stairs
Calf raises on each step x5 (16 sets)
Grab tall wall
Wall sits 10 count each PAX
BTTW 10 ct each

Mosey to bball court
Broad jump burpee across bball court
10x Turkish getups
Broad jump burpee back
Indian run back to flag

Mary
Sally (Moby)
Side dips
Stretching

No Legs

September 22, 2023/in Crazy Ivan /QIC: Bleeder
PAX: Batboy, Boss Hog, Cousin IT, coverstory, Dahmer, FlipPhone, Pumpkin Spice, Sombrero, Stovepipe

FNGs: Wild Bill – Coverstory FIL

Warm Up: SSH, Windmills, Seal Claps, Overhead Claps

The Workout:

Thang #1:

PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.

Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.

Intermission:

7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total

Thang #2:

Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1

Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach

Finisher:

12 reps of pull through merkins, 12 reps of Halos

10 reps + 10 reps

8,8,6,6,4,4,2,2 – Have a nice day!

Mary: Naaa

Announcements: nope

T-Claps (Recognition): nope

Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.

Cinderblocks murder Disney

August 14, 2023/in Disney /QIC: Banana Seat
PAX: 8 Bit, Banana Seat, Breach, FlipPhone, Fram, M4Life, TomTom, U.T.I

Warm up lap around fields
Good mornings
Smurf jacks
Sir fozio
Mtn climbers
Merkins

Grab cinder blocks
Take them to turf fields Cusack style
Murder bunnies with wonder bras built in for 50Yds
Colt 45’s
Murder bunny with diamond merkins back 50Yds
Bolt 45’s
Mosey down and back
Block swings x15
Dips on block x20 IC
Sprint field then lunge walk back
Cinderblock squat leg lifts x20 (squat down onto block and lift legs then back up)
Rocky toe taps x20 IC

Mary on turf decline
American Hammers
WWIs
Freddy Mercury’s
Dying Cockroach
Pretzel’s

Strong work today by all PAX. Definitely one for the books.

BS Out!

Rockin’ it at Possum Trot

July 26, 2023/in Possum Trot /QIC: Fram
PAX: @Abacus the OG, 8 Bit, Breach, FlipPhone, Fram, Papa Smurf, Pumps, Red Light District

FNGs: None

Warm Up: What is the mission statement of F3? SSH, Frankenstein, SFAC, Mosey, Hillbillies, Imperial walkers, Good Mornings, mosey

The Workout: Each Pax grabs 2 rocks one heavy and one medium. Reps 15-20 with the medium rock, followed by 8-12 with the heavy. (or really whatever you could do and maintain form)

Exercises:

Set 1: Overhead press, Rut Rows, Single arm press.

Set 2: Squats, Deadlift, Calf Raises, American Hammer (medium rock), Midget Cookie Pouch (but keep rock above your face and curl up to the sky) Toe touches 3 touches 1 rep, went to 10

Set 3: Bench press, Curls for gurls, Tricep Ext.

Set 4: Ground Pounder Squat Press, Squirrel Squats

Mary: Stretched and took inventory

Announcements: Mission moving (sat) Road Clean up. Check Slack

T-Claps (Recognition):

Prayer: All unspoken.

Sandbaggin Sum Beaches 6/26/23

June 27, 2023/in Mutiny /QIC: Fram
PAX: @Abacus the OG, 8 Bit, Banana Seat, Breach, FlipPhone, Fram, Pumps, Sprinkler

FNGs: None but been EHing like mad.

Warm Up: SSH, Frankenstein, SFAC, Good Mornings, Imperial Walkers, Hillbillies

The Workout: Took 3 sandbags to the Tennis courts. Couldn’t drop them 1 burpee penalty for dropping. Corner 1 exercises: LBC, BTW, Reverse LBC, Corner 2: Std merkin, wide merkin, diamond merkin. Corner 3: Plank Jacks and 2 others I can’t remember. Corner 4: absolutions. Each time we went to a new corner we did: Reverse Guantanimo Sandy Bays, Walking BTW, Bear crawls, Crab Walks, Walking Willie Mays Hayes. All exercises were 16 reps except Absolutions.

Mary: Several various abs

Announcements: Naner cet Q at Prison Yard. Keep EH guys. Even the Odds on June 30th.

T-Claps (Recognition):

Prayer: Unspoken

Honor to Lead!

Triple Nickel on Big Red

June 27, 2023/in Prison Yard /QIC: Banana Seat
PAX: 8 Bit, Banana Seat, Breach, FlipPhone, Fram, GHERKIN, Papa Smurf, Sunshine

8 HIM came out to Prison Yard for some hill work.

WU
Mosey over to side parking lot
SSH
Sir Fozio Arm Circles
Willie Mayes Hayes
Good Mornings
Lower Stretching

Triple Nickel
We ran to the bottom of Big Red which is around 0.3 miles.
5 Absolutions
Run back up to the top.
5 Kraken burpees (3 hand release merkins in burpee)
We repeated that 5 times
The last round we only had enough time to go half way down and back but still completed the reps.

Mosey back to start for 1 minute of cool down with stretching and deep breaths.

Announcements: Q sheet always needs help, You vs You this Friday at Sheepdog
Prayers: Injured PAX, unspoken
Sunshine took us out.

Lots of deep breathing today on Big Red. Great work PAX! Thanks for allowing me to lead. Rule the day.

BS Out!

Humbled

June 14, 2023/in Possum Trot /QIC: Fumunga
PAX: @Abacus the OG, FlipPhone, Fram, Fumunga, Olaf, Rubiks

FNGs: Wonder Kid

Warm Up: Mosey to get rocks, side shuttle hop, shoulder warmups

The Workout: inspired by Toney Horton’s P90X Chest, Shoulders, and Triceps workout modified to include our trusty rocks.

The PAX humbled themselves with all the various merkins and rock work to crush the chest and shoulders.

Mary: Yoga to relieve the stress out on the muscles led by Fram

Announcements: F3 picnic

T-Claps (Recognition): to Olaf for making his tour around the east coast and visiting F3 AOs along the way.

Prayer: Injured PAXs, Rubix’s family struggling with mental illness, Fumunga’s nephew struggling with decisions that he has made.

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