Tag Archive for: Fram

Tundra trot

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FNGs: Warm Up:

25 SSH

Mosey to 2nd location integrating butt kickers, high knees, and karaoke.

Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.

The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island. 
2nd round broad jump 5 lines/reverse lunge 3. 

Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints.  

Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.

Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!

Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.

FOUR!!

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FNGs: None, but a late comer to the “new”but old AO location…Yogurt 

Warm Up: mosey, GM, Frankensteins, SFAC, Imperial Walkers.

The Workout: 10 hole markers of various distances.

Throw frisbee, BC, Partner Wheelbarrow, lunge walk to frisbee. Cycle through one each hole.

At frisbee: burpee frog jump to pin. Guy that threw it has the number of jumps in burpees. Everyone else cycles through Squats, Merkins and Burpees at each hole. Reps = # of throws by thrower.

Mary: 1 sun salutation  

Announcements: Site Q keep stepping up and growing your AO. EH guys to stop being sad clowns, Flip says we “Q’em” all challenge in 2026. More to come there.

T-Claps (Recognition): Flip phone for ECing all week. 

Prayer: safe travels and may FRAM’s daughter continue to seek Gods word.

Honor to Lead. 

Five Deep

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FNGs: None
Warm Up:
Choose your coupon (sandbag) of choice, PAX were warned they would be traveling and there will be no rotation.

GM, Daisy Pickers, WMH, SFAC

The Workout:
Head to the top of Ole Red for first of 5 Stations, working your way down to the abyss and back up:
5 – Sandbag Burpees
10 – Clean & Jerk
15 – Squats
20 – Merkins
25 – Dead Lifts

Mary: Just enough time for a quick stretch

Announcements:
None

T-Claps (Recognition):
@Breach for hosting a great event on Saturday for a good cause with the 9/11 Heroes Run/Ruck 5K for the Travis Manion Foundation.

Prayer:
Safe Travel, Health, and Smart Choices for my daughter and Mother.

7 for 9 stations at Mutiny

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FNGs: none

Warm Up: Arm circles, IW, HB, GM, WMH

 

The Workout:

9 stations. 50 seconds on 10 second off. 3 round

Werewolfs (downward dog <-> cobra)

Weighted Lunges

Crab Cakes

Jump Squats

Navy Seal Merkins

Weighted Homer-to-Marge

KB squat into a tri-for-the-guy

Squat Hold Calf Raises

Weighted American Hammers

 

Mary: LSF, Hello, Dolly, Scissors, and LBC. Next, we had a few group activities with a 20 lb medicine ball. Finished with 4 min of active stretching 

Announcements: pool Qs on Friday at Sheep Dog. 

T-Claps (Recognition): Happy 35th, Sombrero! 

Prayer: travels for Flip Phone and Abacus

Tumbleweed’s Virgin Q

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Note: Abacus filling our the backblast for Tumbleweed

FNGs: None

Warm Up: Standard

The Workout: We split up in teams of three and did 100 merkins, 200 Carolina dry docks, and 300 curls for the girls while one person alternated between bear crawls or broad jumps and another held a plank. Followed by an Indian run.

Mary: Popcorn Mary

Announcements: 1776 Workout

T-Claps (Recognition):

Prayer: Abacus neighbor, Popeye friend, horse face traveling mercies

10 Years of BS

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YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.

Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats

Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts

Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.

Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.

Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s

COT
Announcements and Prayers – waited too long to post BB and forgot

It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.

God Bless,
BS Out!

4 Year Anniversary Hoedown

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FNGs: None

Warm Up: Standard

The Workout: PAX partnered up and – with use of coupons, kettlebells and more – ran through a circuit of Farmer Carry, Forearm Twist, Norma Jean Rileys (Ab Roll), Chest Press, Swings, Curls for the Girls, Snatches, Lunges. At each station, one partner would do the prescribed workout listed above while the other partner would do either merkins, WWIs, burpees, or squats. When the 45 second timer went off, partners would switch places. They’d go onto the next station once both partners had completed that station’s workout.

Mary: Pickle pounders for the pickle ball players present

Announcements: July 4th is on July 4th

T-Claps (Recognition): YHC’s 4 years and going. T-Claps to Fedex, Gump, FRAM, LED, and all those who were building up F3 SouthWake before I arrived.

Prayer: Loafer, Socrates, Michigan Church Shooting

E&O Warmup Event

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FNGs: None

Warm Up: Standard SSH, Daisy Pickers, WMH, GM, IW

The Workout: Cash In & Out DORA

 

One team member runs the parking lot, but you have to cash out of the exercise zone with 5 Burpees and then complete your lap, then cash back into to tag your partner with 10 Merkins. 

100 – 80lb Squats

100 – 60lb Chest Press

100 – 40lb Tri’s for the Guys

100 – WWIII (Cindy)

Mary: Robust Popcorn consisting of LSF, WSW, FM, Hip Dip, Fram’s Press and stretch, Stretching

Announcements: F3 Dad’s Camp and Even the Odds

T-Claps (Recognition):NA

Prayer: Standard

Burning thighs and hive fives

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FNGs: none

Warm Up: mosey, A-skips, GM, WMH, hamstring scoops, IW, HB

The Workout:
10 rounds OYO:

10-Mike Tyson
20-Jump Squats
30-Reverse Lunge
40-Copenhagan Crunch
50-Quat Hold Calf Raise
60-Plank Leg Lift
70-Homer To Marge
80-Mountain Climbers
90-WWI
100-Squats
Repeat if needed

Mary: LSF, HD, stretch the legs

Announcements: Even-The-Odds on Friday

T-Claps (Recognition): none

Prayer: Loafer, FRAM

Day 2 2015 Throwback Week – Possum Trot

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Day 2 of 2015 Throwback week truly felt like an OG workout. YHC pulled into the lot, planted the flag, hid the speaker on the court, then walked over to the larger than normal crowd. To my surprise there were 4-5 HIM that were at my first post and some other familiar faces I haven’t seen a quite a while. After pounding and greeting each PAX, it was 0530. The F3 mission statement took place along with the 5 core principles. Fram then decided to jog up so we could get our morning share of 5 burpees. Good thing we didn’t do these back in the day when Tardy would show up 2-3 mins into every workout. Here’s what happened at the Trot.

Warm Ups
We saluted New Mexico with follow the leader quick feet and slides on the tennis courts to start off then moseyed down to the concession stand area.
– Smurf Jacks
– Imperial Squat Walkers
– Bat Wings
– Slaloms

Wall Work
PAX found a spot on the small wall for dirkens and box jumps. Started with 10 each then 9 each all the way down to 1 each.

Jacob’s Ladder (another classic by New Mexico)
PAX lined up on the hill next to the baseball field. Back peddle up the hill, 3 star jumps, run down the hill, increasing burpees for each trip down. PAX did this 7 times.
Two lines for an Indian run back up to the tennis courts.

Tennic Courts
Each IR line stayed together for Chilly Broad Jumps across all four courts. PAX lined up about 2-3 feet apart in a chill-cut plank. Guy at the end broad jumps over each PAX legs until the end then gets in line. Repeat until we got to the fence.

Bearicides – PAX bear crawled to the end of the first court, ran back, perfomed 5 hand release merkins. Repeat to the end of second, third and yes all the way down to the fourth court.

Sally – PAX performed the squats while listening to Sally song. Quite a burner.

Mary – W2CC x15 IC
– Strict sit ups
– Side plank ups L
– Side plank ups R
– Reverse LBCs
– Mtn climber twist (touch knee to opposite elbow)

COT
Announcements: Paint the fence 2nd F, F3 Picnic, Rico’s soccer kids accomplishment
Prayers: All mainly unspoken

Great turnout today for this workout. It was such a surprise to see guys I worked out with for the first 5+ years in F3 all the time. Hope to see them more soon. Thanks for letting me lead such a strong group of HIM.
SYITG…

BS Out!