-circle up for SSH, windmills, Seal Claps, and Merkins
-Slowly move down the parking lot with high knees, butt kickers, and karaoke with squats and mountain climbers mixed in
The Workout: THANG #1
Lucky 7’s with cinderblock coupons
-7 rounds
-7 reps per exercise
-RutRows, Forward Lunges (both legs =1), ground pounders
THANG #2
Partner work with cinder coupons
-150 offset merkins
-150 weighted dying cockroach
-150 chest press
Rotators varied throughout the work, cusacks, bear crawls, walking lunges, running
“Cool Down” lap after Thang 2
Mary:
Popcorn through the group: low slow flutter, homer to marge, freddie mercury, WW2, pickle pounders
Prayer:
@bestinshow ‘s MIL (Isabel) to ‘have a good day’, strength and endurance for him and his M as they are care providers and parents. @P.s.i. traveling to South Carolina, Q and M traveling without 2.0’s for 10 days.
Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps
The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.
Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.
Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.
PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.
Mary: popcorn Mary took us right up to time.
Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR
Prayer: Gizmo’s mom, man that Plunger saw at the golf course
Warm Up: SSH, Frankenstein, Hillbilly/and or Imperial Walkers, I dunno…Willy Mays Hays, standing quad stretch
The Workout:
This worked out really well, time-wise. Beat the legs down with two leg sets, then a recovery mosey around the parking lot w/merkins, repeat-o. These may have F3 names, but whatever:
Bulgarian split squats on the half wall, 24 reps each side
Calf raise squats, 25
mosey
Super skaters, 25 ea
People’s Chair, 90 seconds
mosey
Step back lunge, 15 ea
Alternating side lunge, 15 ea
mosey
Single leg dead lift squats, 20?..I think only 15 ea
3-way calf raises, Toes forward, toes in, toes out (15 fast, 10 slow ea)
mosey
Jump squats, 12
Box jumps at the half wall, 12
Mary: LBC, Toe Taps…maybe something else.
Prayer: Gizmo’s M is pregnant with their third child, expected December/January!
https://i0.wp.com/f3southwake.com/wp-content/uploads/2023/07/th-2912644050-1.jpg?fit=474%2C266&ssl=1266474Woodyhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngWoody2023-07-13 10:26:442023-07-13 10:26:44Leg Day at Disney
This is a backblasts that YHC is writing a month or so late as I got caught up in Snowbird’s March Madness Challenge in Raleigh and Backblasts got put on the Back-burner.
Workout Date: 03/31/21
For those of you who have been following Raleigh’s March Madness Challenge, the biggest competition was in the second week between Boitano and Spit Valve. These men went head to head: posting, pre-running, doubling down, even tripling down. When the dust settled, Boitano was victorious by a point! I asked Spit Valve what happened, and that’s when I found out about Thunder in South Wake. I immediately signed up to Q for 3/31.
The Heart of March Madness
Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
It’s been a month, and my FNG showed up in the middle so I really don’t remember. I hope I repeated the disclaimer.
Main Event 1) L-R step ups, Irkins, Dips, LBCs, Derkins under the picnic shelter 2) Rock work at the rock pile 3) Wall work at the amphitheater 4) Dora 1-2-3 to finish us out
Mary:
Various Mary exercises. I don’t remember which ones.
COT:
9 PAX
Prayers for babies on the way, couples struggling to conceive, a friend in a coma, a parent about to have heart surgery.
Rams took us out.
Naked Moleskin:
Boitano did not show. As late as this morning, he was still in the competition, trying to throw me off after The Blitz. He sent me congratulations earlier in the day, but I couldn’t decide if it was another head fake until halfway through Thunder. I still expected him to roll up with two FNGs.
Speaking of FNGs, Gizmo is my first FNG! Thank you, Boitano for pushing me. There’s no way I would’ve reached out to him it weren’t for you. He even texted me to bail out about 45 minutes before the workout. So I told him about the competition and that he could very well be the difference. It worked!
And my month-long CSAUP comes to a close. Well done, Boitano. You’re a hell of a competitor! (and pretty sneaky)
My next #F3Q21 #2021Challenge Q is Excalibur on 4/1 (tomorrow) as I make up some of the Qs I shuffled for March Madness.
-Pigpen
