Fram – Page 5 – F3 South Wake

Swinging for Jeannette

August 4, 2023/in Crazy Ivan /QIC: Fumunga
PAX: @Abacus the OG, @bestinshow, @flip phone, @Pumkin Spice, @shootingblanks, Breach, Clunker, FNG Lyft, Fram, Rubiks, Stovepipe(OG)

FNGs: Lyft

Warm Up: Side Shuttle Hop, Michael Phillips, Fozie Arm Circles

The Workout:

EMOM Style workout.
1st set- 3 rounds (12 minutes)

15 full KB Swings

15 Goblet Squats

6 Cleans per side

5 Clean and squat per side

2nd set- 3 rounds (6 minutes)

20 half KB swings

10 Clean and Press

3rd set- 3 rounds (6 minutes)

15 full KB swings

10 Burbees

Mary:

2 rounds of abs from the April Ab Challenge

Announcements:

FV trash clean up on Saturday

T-Claps (Recognition): welcome Lyft Prayer: Rubik’s extended family member, FRAM’s coworker suffering from a loss of a loved one.

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

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.

Forceps Respect Q @ Cletus

June 5, 2023/in Cletus /QIC: Forceps
PAX: Abe, Bobby Boucher, Breach, Cupid, Dauber, FlipPhone, Forceps, Fram, Gump, Hasselhoff, Motor Boatin', Pumpkin Spice, Shredder, Stickers, WebEx, Wild Turkey

First of all Thank You to everyone who showed up for my respect Q. July 4th will mark my 6th year with F3 and it has been such a positive and amazing experience for me. I cannot express how much this organization and so many of you have meant to me in my life.

FNGs: None

Warm Up: Good mornings – 10 IC, SSH x 25 IC, Daisy Pickers – 25, Willy Maze Hays – 10 IC, SF Arm Circles – 10 IC

Mosey to rock pile – Pax pick up two small rocks

3 sets of each rotating around circle

Curls- 25 IC, Tricep extensions -25 IC, Nipplers – 25 IC, Overhead press- 25 IC, Seal Claps – 25 IC

Dora: Partner up

100 merkins, 200 LBCs, 200 squats rotating exercises while the other partner runs to end of parking lot & back

Plank Hold till all teams are done.

Patty Cake Planks to 25 IC

Big Boy Sits ups to 25 IC

Mosey to playground.

Same partners: 1 HIM does 25 Pull up while other does Mountain Climbers x 25; Plank Jacks x 25

Mosey to tennis court to meet up with Crazy Ivan crew

Banana Seat led us through some Ab exercises which included American Hammers

Announcements: Run for Quay +2nd F and Sprint Tri on Saturday

Prayer: Banana Seat led us in prayer

Battle Rope, Burpees and Bags (5/30/23)

June 1, 2023/in Prison Yard /QIC: Fram
PAX: Banana Seat, Breach, Cancun, FlipPhone, Fram, Kamatsu

FNGs: 1 Scott Oliver (FlipPhone)

Warm Up: 1 lap around Club house, SSH, IW,Hillbillies, Frankenstiens,GM.

The Workout: 6 stations. Battle Rope was the timer. 40 Double hand smash, Bag jump burpees, Rut Rows (120lbs) Curls for Gurls, Lawnmower, Kettlebell swings, RD2 BR SSH 30, Bag toss, Single Snatch KB, Squats 120lbs, Front Raise, X? Rnd 3, BR singles 50, Figure 8’s with 50lbs sandbag, Goblet Squats, Deadlift, Hammer Curls, Triceps.

Mary: Each PAX had 10 Battle Rope Burpees while we called out Mary Exercises.

Announcements: Run Quay, Brute CSAUP

T-Claps (Recognition): Flipphone for coming out!

Prayer: Banana Seat M’s toe, Unspoken.

Possum Trot Drop

May 31, 2023/in Possum Trot /QIC: Breach
PAX: @Abacus the OG, @BananaSeat, @RedLightDistrict and @Breach on the Q, Cancun, FlipPhone, Fram

Warm Up: 22 Counts of SSH, Frankensteins, Windmills, Imperial Walkers/Hillbillies and Good Mornings

The Workout:

Cash in

Run 1000 meters as fast as you can

50 Broadjump Burpees

100 Foward Linges

Run 100 meters as fast as you can

30 Hand Release Merkins

100 Prisoner Squats

Cash out

Announcements:

CSAUP coming up on June 10th, Run the Quay this weekend, and get together at Gamecocks house near the finish line. Picnic on the 24th at Harris Lake

T-Claps (Recognition): 8bit and his 4×4 team qualified for NY State meet

Prayer: Red Light District- Friend Eric has a father with cancer, Bananna Seats wife broke her toe, speedy recovery, Military and First Responders

7/7/7 Hidden Gem Jackpot (5/24/23)

May 25, 2023/in Possum Trot /QIC: Fram
PAX: 2dolllars, Banana Seat, Breach, Cancun, Fram, LED, Pumps, Rubiks

FNGs: None

Warm Up: Slow mosey to Church St with 2 stops and exercises with the Pledge of Allegiance mixed in.

The Workout: Mosey to the bottom of Church St. 7 reps at the bottom, run to the top of the hill 7 reps, 7x. Exercises included: Merkins, Squats, Morning Wood, Shoulder taps, Jump Knee tucks, 180-degree turns, Burpees, LBC, American Hammers, Lunges, Krakken Burpees, Bear Crawl 50 meters. Can’t remember the others.

Mary: Yoga at tennis courts

Announcements: T-Claps (Recognition): Cancun was #6 and told us How/Why and What F3 has done for him.

Prayer: Cancun with patience, followed by a lot of “ditto” from the rest of the PAX. Breach took us out.

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