Gump – Page 18 – F3 South Wake

The Ultimate Dodge Job

June 9, 2021/in AO Post, Thunder /QIC: LipSync
PAX: Cancun, Cupid, Forceps, Gump, John Deere, Kubota, Lipsync, Pikachu, SwisherSweet

FNGs: None
Warm Up: Mosey to the “PIT”
The Workout: Ultimate Frisbee with a Dodge Ball twist. A nice 3 on 4 game of Ultimate was interrupted by the occasional Dodge Ball thrown by two injured Sad Clowns (LipSync and John Deere). Don’t worry, we participated in the scoring and change of possession exercises.
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father (Walter) that is going into Hospice Care, Cancun’s second Dad (Buster) who is in the hospital and Kubota’s friend’s (John) wife who is in the hospital

Ultimate Mutiny Pre-Summer Edition

June 7, 2021/in Mutiny /QIC: Gump
PAX: 16-bit, Banana Seat, Bobby Dall, Cupid, Dauber, Florence, Fram, Gump, Hardy, Katniss, Kubota, Maybelline, Norm, Redenbacher, Sprinkler, UTI, Warbucks, Yogurt

19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!

Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.

Birthday Q 7/10

June 4, 2021/in Crazy Ivan /QIC: Pikachu
PAX: 187, Banana Seat, Cancun, Dahmer, Dawgpound, Emeril, Fanny Pack, Gump, Lipsync, Pikachu, Redenbacher, Warbucks

FNGs:

Still none!
Warm Up:

Grab bells and walk to amphitheater

Bounce while Jump by Van Halen plays – fitting huh?

Staggered Hinge, Sir Fazio forward/backward x10 IC
The Workout:

Tabata style. I said 50s on 10s off but the app got set to 60s/15s – c’est la vie.

Run through the following 8 exercises:

Snatch
Figure 8
Turkish get up
Absolution
Clean & jerk
Kettlebell swing
Balls to the wall
Midget love handles

Mary:

Low slow flutter, pickle pounders, LBCs x20 IC
Announcements:

Picnic sign up
T-Claps (Recognition):

Dawgpound and Emeril for completing the Pikachu 5-pack
Prayer:

Skidmark and family

Emeril’s friend with cancer

YHC took us out praying over the men in the circle

Birthday Q 5/10

June 3, 2021/in Thunder /QIC: Pikachu
PAX: Cancun, Dusty, Foul Ball, Gump, Kubota, Lipsync, Pikachu, Rams

FNGs:

Still nope
Warm Up:

SSH, spinal rotation, daisy pickers, staggered hinge , sir fazio forward/backward- all 10x IC
The Workout:

Mosey over to the middle parking lot

Grab a rock – bearly curling across the entire parking lot

10x IC curls for the girls, rurow, overhead press at end. Plus some bonus 5x burpees amidst the rock rotation.

Bearly curling back, repeato rock exercises plus burpees.

Mosey to the playground – 2x10x pull up sets with LBCs and low slow flutters after each x10 IC

Mosey to the amphitheater – 10x preachers chair and BTTW down the line

Mosey to the white fence for typewriters – 3x derkins, shuffle, 3x derkins, go up a wrung, 4x derkins, shuffle, 4x derkins, up a wrung 5x derkins, shuffle 5x derkins

Mosey to the tennis court – crab walk suicides
Mary:

Mary around the horn x10 IC
Announcements:

Upcoming 5ks, picnic at Harris Lake on June 26th

Prayer:

Skidmark and family

Ultimate at Thunder

May 31, 2021/in Thunder /QIC: Redenbacher
PAX: Breach, Cancun, Cupid, Dauber, Dawgpound, Defib, Duece, Emeril, Fanny Pack, Finkle, Gump, Hertz, John Deere, Kabota, Katniss, LED, M4L, Maybelline, Pikachu, Redenbacher, Snoopy, Yogurt

FNGs: Welcome Snoopy and Hertz!

Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.

The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.

Mary: Not today

Announcements: Check slack and FB.

T-Claps (Recognition):

Prayer: Unspoken.

YHC took us out.

Memorial Day Murph Challenge- 2021

May 31, 2021/in AO Post /QIC: Shredder
PAX: 187, Abe, Axel, Big Ditch, Breach, Cancun, Cupid, Cyclops, Dauber, Dusty, Fanny Pack, FedEx, Flower, Forceps, Fumunga, Gump, Java, Lipstick, Lipton, M4L, Maybelline, Norm, Oboe, Pikachu, Quiver, ShamWow!, Shredder, Slash, Sprinkler, Warbucks, Yogurt, Yoshi

32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.

Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.

Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.

The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run. Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.

The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.

As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.

T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.

: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸

A Good Artist Copies, A Great Artist Steals

May 26, 2021/in Red October /QIC: Pikachu
PAX: 16-bit, Cupid, Fanny Pack, FedEx, Gamecock, Gump, Lipsync, Maybelline, Nemo, Pikachu, Warbucks, Woody

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

Tennis at the trot

May 26, 2021/in Possum Trot /QIC: Finkle
PAX: 16-bit, Banana Seat, Dawgpound, DoubleD, Drum Circle, Dumbo, Emeril, Finkle, Gump, Katniss, Laettner, Lipstick, MadDog 2020, Pablo, Redenbacher, Roger Roger, rollback, Scandal, Woody

FNGs: None

Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise. Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:

At the hill 1’s and 2’s partnered up to do circuit exercises. Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls. Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.

After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis. Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty. Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.

Things got done and so did this backblast!

May 21, 2021/in Crazy Ivan /QIC: Dumbo
PAX: Banana Seat, Buford, Chubbs, Dawgpound, Dumbo, Gump, Java, Pablo, UTI, Yogurt

FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

clean and press (stairs)

swings (farmers carry)

single leg dead lift (stairs)

ballistic row (stairs)

off set pushup (farmers carry)

Midge cookie pouch (stairs)

nipplers (stairs)

goblet squat (farmers carry)

floor press (stairs)

Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

Announcements: Picnic (see slack)

T-Claps (Recognition):

Prayer: Laettner, Jeff, Heidi

First time at Falcon Park

May 20, 2021/in The Nest /QIC: Lipstick
PAX: 16-bit, Breach, Cupid, Dumbo, Emeril, Full House, Gump, Katniss, Lipstick, M4L, Pablo, Particle Board, Pikachu, POTS, Princess Cut, Redenbacher, Sprinkler, Yoshi

FNGs: Not today, but welcome back Princess Cut
Warm Up: Mosey around
The Workout: Lazy Dora with Cinderblock work and BTW hold for partner. Baseball field suicides
Mary: Plank Hold while each Pax ran the bases once
Announcements:
T-Claps (Recognition):
Prayer:

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