Posts

Sharing Treasure @ AGS 6/13/21

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Yogurt had sent me a message on Strava asking where I was finding all the golf balls and replied back that if he showed up to AGS on Sunday that I would show him one of my secret spots on the route.  Well Yogurt definitely showed up on Sunday and he also happened to find a golf ball in that exact area along with Pikachu.  I told them the rule going forward is that if they find a golf ball in that spot that they need to post in on Strava.  Yogurt posted his find, but Pikachu did not.  : P

FNGs: none

Warm Up: quick parking lot mosey, 10x good mornings, 10x imperial walkers, 25-30 OYO merkins

The Workout: 6mi or 3.5mi running route

Mary: 25-30x OYO merkins

Announcements: N/A

T-Claps (Recognition): treasure finds by Yogurt & Pikachu

Prayer: a successful Grasshopper 5k the day prior

Hoops down South

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FNGs: None

EC: Finkle and Gamecock

Pax: @Norm, @Beerpressure, @Cyclops, @Gamecock, @Finkle, 
Warm Up: Nice mosey around the parking lot and then some stretches and warm up exercises.
The Workout: First event we went to the rock pile to pick out a friend.  Each Pax got the opportunity to run around the gym block as a timer while everyone else did a rock exercise: curls for the girls, overhead press, rut rows, tricep-extensions, rock chest presses on six.  To spice it up we switched rocks each time.

Second event: We took a short mosey over to the basketball court to play a basketball game of knockout.  Those who were in line had to do a prolonged stint of exercises ranging from lbc’s to dips, to merkins.
Mary: In cadence: outlaws, American Hammers, reverse lbc’s, boat canoes, and outlaws.
Announcements:  Bed build with SIHP at Kohl’s Saturday morning.
T-Claps (Recognition):
Prayer:

Got some!!

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FNGs:None.
Warm Up:6 Pax for Ec. Started with 21 SSH where all pax needed to stop on 21 after count stopped at 5.  Not Surprised, these HIMs were ready to go.  Continued with windmills, Dazio Arm circles, merkins, and squats.
The Workout: 7s of squats and absolutions Squats at bottom of hill absolutions at top.  Made way to school wall did 20-15-10 count Erkins, Derkins, and dips and then a second round  reverse exercises dips, Derkins , and Erkins.  Mosey to field and did stacking 4-corners 10-SSH, 20-BBSitups, 30-Bonnie Blair’s, 40-calf raises.
Mary:Finished off workout with protractors hello dollies, single leg v-ups, pickle pounders and some stretching
Announcements: picnic June 26th, bed build June 12th,
T-Claps (Recognition):16-bits wife for picking up the flag I left
Prayer:Norm and his process of going to deployment, Swisher Sweet house search, Finkle and all pax’s injury recoveries

Did We Win or Lose Today?

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A muggy, wet morning out at the grave left no man dry upon completion of a workout led by YHC and a deck of cards.

FNG’s: no sir
Warm Up: A mosey lap around the various lots of Kenny’s Grave stopping for exercises, which were: SSH x40, Windmills x12, Seal Claps x12, Overhead Claps x12, Daisy Pickers x12, Mountain Climbers x40.
The Workout: We split into 2 teams of 4 pax each. Each team had to complete 100 burpees total. So one man would do some burpees while the others did Plank Jacks, SSH, and LBC’s. PAX would rotate until all burpees were complete. this was a great routine I borrowed from Yoda.

We then took another mosey lap and did some fast feet along the way. We then moved on to the deck of cards, which we got though about 45 of them. Hearts = Merkins, Diamonds = Diamond Merkins, Clubs = alternate lunges IC, Spades = Squats, Face Card Hearts = 5 burpees, Face Card Diamonds = 5 count BTTW per PAX, Face Card Spades = 10 squat jumps, Face Card Clubs = People’s Chair 10 count per PAX, Jokers = 10 Turkish Get-Ups.
Mary: WW1 x 30
Announcements: Bed Build and HSPD Benefit Race this Saturday.
T-Claps (Recognition): Scrapple out again…killing it this week. Fireball out for a 2nd day in a row!
Prayer: Scrapples daughter Claire and foot surgery. Unspoken. YHC took us out.

We Mostly Stayed in the Nest

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A second Q down in the Quay for YHC today. For the first time in a while, I just didn’t feel like running much, so I tossed that workout plan out the door and went with a more stationary version.

FNG’s: No sir!
Warm Up: Good Mornings x20, Windmills x10, Sir Fazio’s F/R x 10, Willie Mays Haze x 10.
The Workout: DORA. We partnered up for a lap around the garden loop at the Nest while other partner started in on the exercises which were: Hand Release Merkins, Bulgarian Squats, and Dying Cockroach.

A quick mosey up to the parking lot for a bear crawl train, followed by a lunge walk train. Each train lasted 4 rotations. Mule Kicks x 20IC, and 50 Prisoner Squats.
Mary: Everything x 20. Box Cutters, Supermans, Pickle Pounders, Homer to Marge, Low Slow Flutter.
Announcements: no.
T-Claps (Recognition): Scrapple coming out for day 2.
Prayer: Norm sold his camper, Gamecock’s church needs a new roof. Scrapple took us out today.

A Good Artist Copies, A Great Artist Steals

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FNGs:

None today
Warm Up:

Warmed up w/Mutiny – SSH, Good Morning, Daisy Pickers, Sir Fazios courtesy of Martini
The Workout:

Shamelessly borrowed from a Skidmark Q at Ivan. For each set of exercises YHC went through a quick progression going over form. Pax then went through the set and ran a loop around the nearest parking lot island, noting what order they finished in. They then competed with their nearest partner with the “winner” adding 1x burpee or 1x turkish getup to try and even the field.

Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings

Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Press (two hands)
20 Squats

We went through each grouping 3 total times

Mary:
Moseyed to the tennis courts for 20x Low Slow Flutter and LBCs

Mutiny pax joined us and we also stole M4Life’s Q from the recent JocoGa CSAUP – we played B-Sides (aka Bring Sally Up) with pax in plank hold going from chill cut to regular and back as told to bring sally up/down.
Announcements:
Breach offering up $10 per pax wearing red on Friday, doubled if >75% participate. Funds go to Travis Manion foundation.
T-Claps (Recognition):
Woody – brand new to F3 and is on a roll!
Prayer:
YHC took us out

Marine Corps History at TBD 5/26/21

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11 Pax got a lesson in Marine Corps history as we took to Belleau Wood and Tripoli at TBD for a butt-kicking like no other @M4LIFE @swishersweet, @Hardy @Gamecock @Florence/FloJoe @Yogurt @Dahmer @Java @Cancun @HazMat and

@Breach on the Q/Drill Instructor/History Professor

Warm Up: All pax were issued a Rifle (aka a pool noodle) and we formed 2 squads for a platoon style movement to the lower parking lot for 22 counts exercises of (SSH, Windmills, Imperial Walkers/Hillbillies, and Prisoner Squats)

The Workout:

Evolution #1- Battle of Tripoli

April 27 1805- Marines march more than 500 miles across the Libyan desert to defeat the barbary pirates and rescue the crew of the USS Philadelphia. This is the battle where the Marines earned the nickname leatherneck due to the piece of leather they wore to keep the pirates from slicing their throats

Get into pairs and wheelbarrow around the track, every time that you have to switch you have to perform 5 burpees. Squat hold for the 6. We recused the crew of the USS Philadelphia and they had to finish the evolution with us. (2 Pain Sticks, 2 Sandbags and 2 Fire hoses) All the gear had to be carried by the platoon. 

 

Evolution #2-Battle of Belleau Wood -June 1918 

Marines charges machine guns nest with fixed bayonets and engaged in fierce hand-to-hand combat that took six days to accomplish, it was at this battle that the Marines earned the title Devil Dogs for their fierce fighting style and their inability to quit fighting. 

Rescue the crew and move on to the rock pile- get a medium-sized rock and line up across the parking lot. Frogger jumps with the rock across the lots. When you get to the other side 19 ground pounders, frogger back and do 18 ground-pounders, pick up the 6. 

Grab the crew and head toward the tennis courts for Mary

Mary:

Chumbawamba- I get knocked down, but I get up again. SSH for the non-course line and burpees/Turkish get-ups for the course, every I get knocked down you hit the deck and get back up.

Ended the workout with some bagpipe amazing grace to reflect on the upcoming Memorial Day holiday and what the cost of our freedom is.

Announcements:

Volunteer event this Sat in Holly Springs, Bacon is leading the charge check slack for details. For every pax member that wears Red on Friday at a workout Breach will donate $10 to the Travis Manion Foundation and if we get 75% or more he will double it.

Closed in Prayer

Does this count as 1?

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FNGs: Welcome Woody!
EC: Pikachu, Dahmer, Fonzie, Gamecock, Warbucks

Warm Up:
Warmu p lap around soccer fields.
Quick disclaimer, then SSH, Windmill, Sir Fazio arm circles, Imperial Walkers.

The Workout:
Mosey to the Abyss and partnered up.

PAX completed a Dora 1-2-3.  YHC struggled to explain counts, so PAX mileage may have varied…
Partner 1 ran down stairs and back up, YHC instructed to touch each step
Partner 2 did exercise and swap when runner returned.
100 Single leg Homer to marge (1 each leg = 1)
200 Low slow flutter IC
300 Side crunch (1 each side = 1)

Mosey to soccer fields for an evolution of man.
Inch worm (crawl) a quarter of the soccer field and held chill cut plank.
10 pickle pounders IC
Crab Walk to half field.
10 monkey humpers IC
Sprint the remainder of the field
10 Scorpion dry docks

Repeat above back across field.

Mary:
With 20 seconds remaining YHC called for 20 sec of have a nice day!

Announcements:
Workout and cornhole tourney on Sunday to raise money for Sgt Leach
Social media.

T-Claps (Recognition):
Nice work by FNG Woody and the rest of these dudes.

Prayer:
Unspoken. Bondo took us out.

Pennsylvania Sweat Box at Cobra

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FNGs: None

Warm Up: Short mosey over to the GNC Parking lot for circle up.

  • SSH x 20
  • Good Morning x 10
  • Standard Merk x 20
  • Imperial Walker x 20
  • Fazio 10+10

The Workout:

  • Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
  • Get accountability partner
  • Pax Does the following exercises right in front the butchers market
    • Squat x 20
    • WW2 x 20
    • SSH x 20
    • Merkin x 20
    • Freddy Merc x 20
    • Lunges x 20
  • After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
  • Repeat the above until time

Mary:

Mosey back to Teeter lot and then Jailbreak to flag

  • Low Slow Flutter x 20
  • Homer to Marge
  • Homer to Marge alternating legs
  • times up

Announcements:

  • Family Cookout – check slack
  • JoCo CSAUP – check slack

T-Claps (Recognition):

  • Roger Roger’s family member with brain tumer

Prayer:

  • YHC took us out in a Ball of Man
  • Honor to lead men

 

Yard party

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FNGs: Inspector Gadget 4 for EC Gamecock, Fonzie, Maybeline, Inspector Gadget
Warm Up:20- ssh, windmills, good mornings, imperial walkers, fazio arm circles
The Workout:6 stations completed 4 rounds increasing by 5 each round.

5,10,15,20

carry tire and do squats
press with pin stick

rope slams

curls with pain stick

ladder merkins

kettle bell swings

Mary: LBC, protractor 6in,45,90,45,6in, hello dollys, LSF, 20 pickle pounders, 10 homer to marge, mountain climbers
Announcements:Derek Davis race 6-12, SHP bed delivery Wednesday, Friday or Saturday evenings. SHP bed build 6-12. Bible study wednesdays at bojangles on 401 get a hold of DD
T-Claps (Recognition): the pax present for working on recruiting FNG during workout.
Prayer:deuce appendectomy recovery, DD in-laws, 11 yr old recovery from kidney injury