Posts

Humbled

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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

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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)

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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

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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)

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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. 

Merlot at Mutiny

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FNGs: None

Warm Up: SSH, Frankenstein,  Good Mornings, Stretch out legs and arms. 

The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME.  Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run.  Grab one rock each.

Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home.  Repeat the sequence but further distance.  Other PAX curls, triceps, rows, and John Cusack hold.  All PAX had to finish.

Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.

Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts. 

Mary:  HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors 

Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing

T-Claps (Recognition):

Prayer: Unspoken 

TRX time

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4 Horseman gathered in the yard for some TRX fun and some other station work.

Mosey around clubhouse
Warm ups
Good mornings
Windmills
Air squared
Frankensteins

TRX exercises
Rd1 – reps 15,12,10
Curls
Tris
Lat pulls
Deep squats

Rd2
Jump rope
Kettle Bell lunge
Dumbbells (pax choice)
Bear crawl down to cone and broad jumps back is timer
Mosey around clubhouse

Rd3 – reps 15,12,10
Chest flies
Reverse flies
Single leg squat
Crunch merkins

Mary
Protractor
HAND

Prayers
Breach safe travels.
Banana Seats 5 YR old (Autumn) broke her wrist.
Gherkin took us out in prayer.

Strong work gents!
BS Out

Reasonable Q

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FNGs: None

Warm Up: GM, Stretch Hamstrings, Shoulders, SSH,

The Workout: Bear Crawl 100m (no walking) 100 merkins/# of PAXs, Run 100m, Bear Crawl 100m, 200 Squats/# of PAXs, Run 200 meters, Bear Crawl 100 m, 300 LBC/# of PAX, run 300m, Bear Crawl 100 m, 400 SSH/# of PAX, Run 400m. 

Mary: Ran back to start, Same exercises as WU. 

Announcements: Check Slack

T-Claps (Recognition):

Prayer: Unspoken 

Sandy Sledge in the Yard

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FNGs: None

Warm Up: SSH,GM’s,SFAC,Frankenstiens, IW,HB’s. 

The Workout: 3 Stations 1)Ten tire flips, 20 sledge swings, drag tire back. 2) Merkings, Rows, Bench with 20lbs, 3) Sandbag Burpees 15 reps 40lbs bag, 10 reps 60lbs, 5 reps 80lbs. Mosey for 3 min, PAX Rotate through stations. Repeat the workout with reduced reps. Last exercise was 7 more SBburpees to round out 50 reps.   

Mary: Cross leg Crunch, HTM, Combine exercises.

Announcements: See Slack 

T-Claps: Banana Seat for lifting 3x his weight. 8-Bit form making Prom King 

Prayer: Unspoken

 

Stormy Mutiny

Stormy Mutiny

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FNGs: 2 FNGs, Preston and Anthony. Welcome!

Warm Up: slide straddle hops, good mornings, Willie Mays Hayes, imperial walkers, hillbillies, sir fazio arm circles,  seal claps

The Workout: Had to improvise a bit for the rainy weather conditions and large group of PAX in attendance. 10 minute tabata of dips and curls for the girls under shelter. Brief intermission of interchanging between bear crawl, crawl bear, crab walk, and walk crab around the circle. 10 minute tabata of step ups and tris for the guys.

Mary:low slow flutters, big boy situps, box cutters, homer to marge, hello dollies, LBCs, pickle pounders.

Announcements: Possum Trot Basket this Wednesday. 1st Possum Trot Breakfast (with condensed workout) next Wednesday.

T-Claps (Recognition): Welcome to FNGs Rockwell and GHERKIN willing to brave the storm and make their first F3 appearance.

Prayer: Prayers for our country, our F3 community, prayers of healing for Bobby Boucher’s son Walt, 2 Dollar on the mend after surgery, Wisdom for Sombrero with medical decisions for his son.