FNGs: None
Warm Up: Nope
The Workout: ~9 miles of mostly greenway but some soggy trails and slippery bridges. Bulls Eye and I had a close call but Lipsync and Boy George bit it hard on the long wooden bridge and Boy George has the shin contusion to prove it.
Mary: Never met her
Announcements: It’s getting a bit dark out so there is some discussion of moving to a Black Ops Sunday ride. Check out the Slack mountainbiking channel for future rides.
Prayer: unspoken
FNGs: None
9 HIMs posted to GP on a perfect morning. YHC and Dauber Co-Q. YHC brought the music box & a basketball. Dauber led the warm up and Circle of Rock while Forceps led Heavy Hoops & COT
Warm Up:
Mosey to Veteran Park and back. 10x3cts of: Good Mornings, Seal Claps, Overhead Claps, 20 Fozzie Arm Circles, 30x3ct SSH (60 total in case math are hard).
The Workout
Circle of Rock: Mosey to the Rock Pile
10x3ct of each exercise: Rut Rows X 2, Curls for the Girls X 2, Overhead Tricep Press, Wonder Bras, Ground Pounders, Standard Press, Nipplers, 6 Inches, Rock Spanks, Single Arm Merkins, Bus Drivers, Rock Extensions
Heavy Hoops:
Round 1: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.
Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).
SSH, Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Squats, Squats, Shoulder Tap Planks
Round 2: Each PAX takes 1 free throw at each station (2 Burpee Penalties per missed station)
LBCs, Love Haters X2, Fredie Mercuries, Dying Cockroaches, Emperial Walkers, Hill Billies, Standard Merkins, Boat Canoes
Burpees OYO for all PAX
Mosey back for COT
Announcements: F3 getting great community press; Virtual HSHM Nov14th and 21st; Ultimate Frisbee 1st Mondays in November at Ting
Prayer Requests: Prayers for 187’s family and for those looking to transition jobs. For all those spoken and unspoken.
4 HIMS got in a solid ride. unfortunately only 1 escaped the wrath of the dog crap which seemed to come out of no where to wreak havoc
FNGs: None
Warm Up: Stretched out our mouths and vocal cords with good mumblechatter
The Workout: 10+ miles of mostly greenway but some trails. Tried to keep the ride smooth as to not disturb Lipsyncs post-wreck joint issues.
Mary: oops – Didn’t see her
Announcements: Reminder that the Wilmington Half/Full is scheduled for Feb 27th. marathonmadness channel is up on Slack
T-Claps (Recognition): Dauber pulled a BOGO and Q’d Thunder after the ride
Prayer: Gump and for those unspoken
FNGs: Pit Bull (Shredder’s son)
7 HIMs posted to GP on a clear brisk morning. YHC brought the music box & a basketball.
Warm Up:
10x3cts of: Good Mornings, Daisy Pickers, Hillbilly’s, Emperial Walkers, Willy Maze Hays, Fozzie Arm Circles.
The Workout
Heavy Hoops:
Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.
Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).
SSH, Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks, Boat Canoes, Hill Billie Squats, Morrocan Night Club Squat Holds
Macho Nacho showed up late: 10 Burpees + Penalty Burpees OYO for all PAX (15+Penalty for MN)
Circle of Rock: Mosey to the Rock Pile
2 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rutrows, and Ground Pounders
3 sets of 10x3ct Standard Press, 10x3ct Windshield wipers, 10x3ct Box Cutters, 30 Ct 6 Inches, 2 sets of 10x3ct Rock Spanks (with and without consent),
Wall of Pain
10x3ct Aussie Ass Smackers, 70ct People’s Chair, 30ct Ascending Testicles, 70ct People’s Chair (Al Gore style),
Mosey back for COT to name FNG, Elijah Geniesse, 22, Pit Bull (How we got there: Falcon’s fan-> Michael Vick-> Dog Fighting-> Pit Bull)
Announcements: 3rd F at HS Food Cupboard today; Hilltop NeedMore Food Ruck tomorrow
Prayer Requests: Prayers for Dovetail and his family’s move to Arizona.
Side Note: The delayed merlot at 2ndF Sir Walter Raleigh where Pit Bull lost his breakfast and apparently his dinner at the front door – watch your step.
FNGs: Macho Nacho (Frenchie’s friend) and Floss (Logan – Dovetail’s son)
11 HIMs posted to GP on a beautiful day. YHC brought the music box & a basketball.
Warm Up:
20x3ct SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s,
The Workout
Mosey to the Rock Pile for Circle of Rock: (Rotate rocks between exercises). YHC said to grab MLarge rocks but we had some serious boulders in the mix
2 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rutrows, and Ground Pounders
4 sets of 10x3ct Standard Press, 10x3ct Windshield wipers, 10x3ct Box Cutters, 2 sets of 10x3ct Rock Spanks (with and without consent),
Mosey to the Basketball Court
Heavy Hoops:
Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 2 attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2Ct OYO Burpee penalty.
Rest of PAX perform exercises till 1 shot is made from each of the 3 location.
SSH, Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks. OYO Burpees based on your personal penalty.
Mosey to the Wall of Pain
55ct People’s Chair (5 ct down the line), 10x3ct Aussie Ass Smackers, 30ct People’s Chair (Al Gore style), 30ct Ascending Testicles, 10x3ct Peoples Chair (Moroccan Night Club style), 30ct BTW
Mosey back for COT for some stretching.
30 ct Pigeon Pose, Calf stretches, 10×3 ct Willy Maze Hays, 10×3 ct Boat Canoes, 20 ct Cobras
Announcements: Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.
Prayer Requests: Prayers for Dovetail and his family as they look for a new home in Arizona. Prayers for our country, our country’s leadership especially for Trump and his family who are managing through COVID.
Today, Ground Pounder was the stage for YHC’s Birthday Q. My 41st trip around the sun! All I will say is that the great men of F3 will never know the impact they’ve had on my life for almost the last year. I’m a far better version of myself and have done things my body thought to be impossible a year ago. Thanks for sharing reps, miles, burpees, rocks, trips up the Abyss, and rucks with me!
FNG’s: nah
Warm Up: SSH x 20, Sir Fazios F10/R10, Windmills x10, SSH x 20, Imperial Walkers x10, SSH x1, 1 Burpee. See what YHC is doing here???
The Workout: Circle of Rock Thang 1. Small rocks were selected by pax for each hand, so 2 rocks. Of course, Farva had rocks most pax would select as their “big” rock. Overall, through switching exercises we finished up 40 burpees, 41 shoulder Press, 41 lateral raise, and 41 front raise. Exchange rocks for 1 bigger rock for Circle of Rock , Thang 2. Again switching between exercises we did, 41 Curls for the Girls, 41 Shoulder Presses, And 41 Star Jumps. We repeated the same counts and numbers, just with different exercises. In the end, we got 41 of the following during this Thang: 41 Tricep press, 41 rock spanks with all paperwork signed, 41 ground Pounders, and 41 squats. Finished with 20 rut rows just because.
Mosey to the Wall of Pain. 41 count People’s Chair, 41 count BTTW. Repeato except we left it at 31 count for both, then a 21 count for both.
Man… we still got time left. Moseyed to playground knee wall for a mixture of exercises including 41 step ups, 10 irkins, 10 dips, 10 dirkins, and 11 merkins.
Mary: 20 Freddie Mercury’s, 21 H2M, 20 Pickle Pounders, 21 WW2, 41 IC count plank hold. Have a nice birthday! At this poin, Forceps mentions that “if you start the day off eating terds, everything else tastes better.” Forward we go!
Announcements: Virtual HS Half. Tuesday Night Ted Talk w/ Dahmer.
T-Claps (Recognition): Nemo for the double down with YHC.
Prayer: our nation and leaders. Moby and his family. YHC took us out. The journey continues…
Three for a Murph Monday evening. Also three hard commits to running a half marathon in November. Some discussion and unanimous decision that this workout really sucks, but must be good for you.
FNGs: None
Warm Up: Run one mile
The Workout: Modified version of 100 Pull-ups, 200 Merkins, 300 Squats, except Pikachu who probably finished the full workout
Mary: Run one mile
Announcements: See social media
Prayer: Safety and gratitude
Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.
FNGs:
None today
Warm Up:
SSH x50
Straight leg hinge x10 each leg
Sir Fazio Arm Circles x10 forward/backward
Spinal Twist x10
Windmill x10
The Workout:
5x burpees
5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.
4 corners starting at the entrance to the parking deck – at each corner:
To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.
To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.
After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.
Mary:
20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.
20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.
20x Homer to Marge (WITH MACE) – nothing needs to be said.
Announcements:
Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.
Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.
T-Claps (Recognition):
Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.
Prayer:
Moby and his family for his dad’s passing. Fumunga and his M for their expecting.
YHC took us out.
FNGs: none
Warm-Up: SSH x 15, Hillbillies x 10, Imperial Walkers x 10, Good Mornings x 10
The Workout: Part of legendary fitness guru Jack LaLanne’s exercise routine was to use lighter weights but work until muscle fatigue. Science has since shown this to be a potentially more effective way to build muscle. Today’s workout goal was to get a taste of that methodology.
After the warm-up, we started a jog towards the baseball fields. We would make our way around, stopping every once in a while to do some exercises.
– Shoulder taps, in cadence (forgot the final number)
– Negative pull-ups x10
– Prisoner Squat, in cadence x50
– Murkins x10 followed by Durkins x10
– Balls-t0-the-wall 10 count x3
– Side lunges, in cadence x15
Made a stop at the rock pile for some high rep rock work:
– Curls for the girls, in cadence x50
– Triceps, in cadence x50
– Ground Pounders, in cadence x50
– Chest Press, in cadence x50
– Ruh Rohs, in cadence x50
Mosied over to the picnic tables for some Urkins, Durkins and Dips, x10 each. Then People’s Chair, 10 count x3.
Continued mosey, picking up another round of Prisoner Squats, Murkins, Prisoner Squats, Murkins while jogging down the length of the soccer field and back (YHC was trying to run out the clock). Back up to the concession stand for some more side lunges and then back home for Mary.
Mary: Two rounds of popcorn Mary.
Announcements: mulching (as of 9/19, complete!)
T-Claps (Recognition): Forceps and Oboe for showing up on a dreary, wet morning.
Prayer: Forceps for closure
Moleskin: As I mentioned before, I got the inspiration for this morning’s workout from Jack LaLanne. At age 70, he towed 70 rowboats for one mile! Really an inspiration for everyone. If you take care of yourself, exercise and eat right, you can maintain an active life into your later years. Here’s a quote from him:
“I know so many people in their 80s who have Alzheimer’s or are in a wheelchair or whatever. And I say to myself ‘I don’t want to live like that. I don’t want to be a burden on my family. I need to live life. And I’d hate dying; it would ruin my image.'”
FNGs: None
5 HIMs posted to GP including M4L. YHC brought the music box & a basketball.
Warm Up:
10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s, 20x3ct SSH, 20 Fozzie Arm Circles, 10×3 ct Willy Maze Hays
The Workout
Mosey to the Basketball Court
Heavy Hoops:
Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 3 attempts at each location followed by 1 attempt at a layup. Miss all 4 shots and add a 2Ct Burpee penalty.
Rest of PAX perform exercises till 1 shot is made from each of the 3 location.
Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Star Jumps, Hillbilly Squats, American Hammers, Squats, Split Jacks
Moseyto the Rock Pile for Circle of Rock: (Rotate rocks between exercises).
20x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rutrows, Ground Pounders and Bus Drivers
20x3ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10x3ct Plank Rock Spanks (with consent), 10 Rockie’s, 20 Love Handle Haters
Mosey to the Wall of Pain
2 sets of 10x3ct Aussie Ass Smackers
2 sets of 50ct People’s Chair
OYO Burpees based on your personal penalty. (Thanks for the reminder DOA)
Mosey back for COT.
T-Claps: M4L wore a 30lb ruck the entire workout
Announcements: Sign up for mulch work, Upcoming Ted Talk (Dahmer) on depression and community support. Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.
Prayer Requests: Prayers for Moby’s Dad passed away Wes, Forceps: Prayers for closure (divorce and Jon’s estate).