Fram – Page 2 – F3 South Wake

Dante’s Peak (5/14/24

May 16, 2024/in Prison Yard /QIC: Fram
PAX: Bobby Boucher, Breach, FlipPhone, Fram, Six Inch

FNGs: None

Warm Up: Various exercises, Mosey to bottom of ole red,

The Workout: Jog to Dante’s Peak

Trip 1 > Mosey up, 10 I/C ab at top and back to bottom. Trip 2 > Bear Crawl up (abs top and bottom) Trip 3 > Crab Walk (abs at top and bottom) Trip 4 > Sprint (Abs at Top and Bottom) Trip 5 > 10 broad jumps then 10 lunges, Rinse and repeat till you made it to the top.

Mosey back to the Parking lot. I’m pretty sure I was getting called names and guys were swearing in true mumblechatter fashion.

Mary: No time

Announcements: Check Slack

T-Claps (Recognition):

Prayer: Gratitude, traveling, healing, Praise for M’s. Unspoken.

What do Cicada’s and The View have in common?

May 2, 2024/in Disney /QIC: SoftServe
PAX: Bondo, Fram, Gizmo, Nemo, Woody

Warm Up:

All exercises (x15)

Good mornings
Imperial Walkers
Hillbillies
Mtn. Climbers
Sir Fazio Arm Circles

The Workout:

Partner Dora was the name of the game:
1 partner ran to the stop sign and back
– 300 Squats
– 200 LBC
– 100 Merkins

2 rounds
Wall Sits
Erkins / Derkins & Dips

As we over by the half wall doing erkins derkins and dips the mumble chatter started and Nemo got to talking about the cicada’s that are all over our neighborhood. He thought it was some of the construction trucks near by the cicads were so loud! I have to admit these cicada’s are pretty loud. Next, Gizmo chimes in with “you know The View said that Lunar Eclipse has something to do with the 2 different types of cicada’s that are emerging from the ground” I didn’t think to much of it besides the fact that it’s a weird coincidence.

Nemo quickly said, “On a side note, how long have you been watching The View Gizmo?” We all lost it and had a good laugh.

Mary:

Popcorn Marry – My favorite was Bondo’s “Alex” – A JLo combined with a pickle pounder 🤣

Announcements:

Travis Manion Foundation | Work Out of the Day – this Friday May 3rd 2024

Cindy’s Boo Hoo

April 19, 2024/in Sheepdog /QIC: Flip Phone
PAX: @Abucus the OG, @buffalo, @flip phone, @Rubix, Breach, Fram, H1N1, LED, Rico, Slappy

FNGs: None

Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group.

22 – SSH

10 (IC) – Good Mornings

10 (IC) – Sir Fazio Fwd

10 (IC) – Sir Fazio Bkwd

10 (IC) – Seal Claps

10 (IC) – OH Claps

Mozie to the Workout.

The Workout: 1st Round 1:45 work, :30 Break to switch. 2nd Round 1:00 Work, :30 Rotation Switch to end on time.

Stations:

Cindy – Over Head John Cusak Bleacher Climb

Cindy – WWIII’s

Cindy – Tricep Extensions

Cindy – Murder Bunnies

35lb Kettlebell Swings

50lb Ruck – Squats

55lb Sandbag – Burpees

80lb Sandbag – Bench Press

Cindy – Curls for the Girls

Mary: Mosie back to the flags

Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.

T-Claps (Recognition):None

Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers. @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident.

King TUT at TBD

April 17, 2024/in To Be Determined /QIC: Fram
PAX: @p.s.i, Bleeder, Breach, Cancun, Etcha-Sketch, Fanny Pack, Fram, Nemo, no doubt, Plunger, Stickers, Yogurt

FNGs: None

Warm Up: Mission Statement / Disclaimer / 5 Burpee penalty for lat PAX. Mosey to Rock pile & pickout a Medium to Large rock. Squat hold for the six. Burpee penalty for Plunger getting a weenie rock. SSH/Good mornings/Stretch Hamstrings, SFAC,

The Workout: All exercises were performed with an I/C 3 count on the positive and neg muscle contraction. 20 count or 10 reps for 99% of exercises. 5 burpee penalty if you dropped your rock without the Q’s direction..cough cough Yogurt, Bleeder.

Set 1: Curl/Tri/press (3 count on neg/pos)

Set 2: Squat/single leg lunge/good morning (3 count on neg/positive)

Set 3: HTM/WW1/Weighted side plank

Set 4: squirrel squat/lunge hold single arm press

Set 5 (Mary): Wheelbarrow flip 25/Heel touches w/press

Mary: We thanked ourselves and someone who’s been frustrating us.

Announcements: WOD, and Beer Ruck

T-Claps (Recognition):

Prayer: Friend of Plunger’s Dad diagnosed with throat cancer. Unspoken

Back to Basics

April 12, 2024/in Sheepdog /QIC: Flip Phone
PAX: FlipPhone, Fram, H1N1, KITTY LITTR, Rico

FNGs: None

Warm-up: Core Principles, Mission Statement, and Disclaimer, followed by 15 pay-the-man Burpees, 10 SSH, 10 Good Mornings, Mosie to the workout, and finished with sled work.

The Workout: DORA the Coupon Explorer, Picking Up the 6 at every level.

250 Combined LBCs – Partner ran across the field and did 5 dips

200 combined Curls for the Girls – Partner ran across the field and did 10 Low Slow Flutter kicks

150 Combined Shoulder Press – Partner ran across the field and did 10 dying cockroaches.

100 Combined Block Press – Partner ran across the field and did 10 WWII

100 Combined WWIII – Partner ran across the field and did 10 Squats

50 Combined Burpees – Partner ran across the field and back with no exercise

Mary: Short Broga Stretch led by @fram to keep it loose.

Announcements: None

T-Claps (Recognition): @Rico is taking over Co-Q from @fram for Sheep Dog

Prayer: Prayed for @Rico’s friend Carlos and his wife for continued healing from their motorcycle accident, all of the unspoken and injured PAX.

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.

Miserable Mile

April 8, 2024/in Sheepdog /QIC: Banana Seat
PAX: 8 Bit, Banana Seat, Breach, FlipPhone, Fram, H1N1, M4Life, Pumps, Rico, Rubiks

9 HIM started and added 1 more shortly after for what looked good on paper but a bit too much in real life.

Warm up
GM
Red Bull Smurf jacks
Michael Phelps
Merkins

Miserable Mile
Lap 1 – wheelbarrow straights, frog hop turns
Lap 2 – partner carry switch when needed
Lap 3 – lunge walk straights, bear crawl turns (modified 2nd turn to skips due to time and energy levels)
Lap 4 – strong jog (not enough time for what Q had planned)

Mary didn’t show up. We did have a nice trunk coffee afterwards.

Thanks for coming out men and trying to push ourselves outside the comfort zone.

BS Out!

In Cadence On my Down

March 22, 2024/in Disney /QIC: SoftServe
PAX: Abe, Banana Seat, Bobby Boucher, FlipPhone, Fram, Gillette, Gizmo, Nemo, U.T.I, Woody

The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!

Warm Up:

Good mornings
Imperial Walker’s
Hill Billy’s
Sir Fazio Arm Circles
Mtn Climbers
Side Straddle Hop

The Workout:

erkins derkins and dips
Wall sits
11’s – WW I’s & Air Squats

Mary:

Homer to Marge & pickle pounders

Death Row at PY (take 2)

March 21, 2024/in Prison Yard /QIC: Banana Seat
PAX: Banana Seat, Clean Sweep, FlipPhone, Fram, Six Inch, Stovepipe

6 HIM showed up to Prison Yard. YHC had planned to finish the last Q at PY since we never completed it. Only this time we modified to 7’s instead of 11’s which was a great idea because we still barely finished. Inmates were begging to go back inside but they had to finish first.

Part Two:

7’s with crab walk (40-45 yds each way)
Reverse LBC IC and Turkish getups with 3x IC crab cakes in the middle on each pass.
Lap around clubhouse

7’s with bear crawl
Pickle pounders IC and Absolutions with 3 shoulder taps half way
Lap around clubhouse back to flag

Mary wasn’t allowed in the yard today.

Strong push men! Glad we got through that. Fram asked to shelf that one for a long time and I agree. We finished up with announcements and prayer.

BS Out!

UFO High Score Comeback

March 18, 2024/in UFO /QIC: Gump
PAX: Batboy, Best In Show, Bobby Dall, Breach, Clunker, Cupid, Dauber, FlipPhone, Fram, Gump, Jellybeans, LED, Red Light District, Rico, Roaming Gnome, Rubiks, SendIt, Sombrero, Stovepipe, wonderkid, Yogurt

22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.

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