Tag Archive for: Gump

Curling on Heroin Hill

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FNGs: NoneWarm Up: SSH IC, Good Mornings IC, Sir Fasio Arm Circles, and stretching.

The Workout: A mix of elevation gaining exercises of Murder Bunnies and Moonwalks up Heroin Hill (rocks in tow), Dips and Urkins on the guardrail at the top, something resembling Olympic shot put/curling/bocce on the way down, and Burpees and WW1s at the bottom. Some complaints were filed by some competitors alleging that the rocks were not uniform and that some competitors in the shot put had an unfair advantage. To settle the controversy, rocks were rotated among each man with a rotation of Ground Pounders, Curls Fu Du Gurls, Tris Fu Du Guys, WW3s, and Overhead Presses.

Mary: LSF IC, Homer-to-Marge IC, LBCs IC, and a 45 second chill cut plank hold

Announcements: None

T-Claps (Recognition): None

Prayer: Buttermilk upcoming ablation to relieve back issues, Ausfart’s wife is having brain surgery for a tumor, and Motor Boatin’ is still looking for work.

Braved the cold at Ground Pounder

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FNGs: none

The Workout: Lots of rock work.   Big rocks rotating each time.  2 rounds.   Then small rocks to burn it out.   Preachers Charlie and calf raises.  Then Dirkins Merkins Irkins and tricep presses.  

UF-snOw

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FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges. 

– Check in on follow Men. 

T-Claps (Recognition): Fram with those solid Stache-cicles!!  But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey) 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out.  

UF-snOw

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FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges. 

– Check in on follow Men. 

T-Claps (Recognition): Fram with those solid Stache-cicles!!  But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey) 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out.  

Cold night of Thunder is better than waking up for a 5:30 am workout

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FNGs: None

Warm Up: 2 rounds of popcorn

The Workout: Pick out 2 smallish rocks for 1 round of exercises, return rocks and get large rock or a round of exercises, return cold rock and move to pavilion to finish the workout without freezing our hands.

Tundra trot

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FNGs: Warm Up:

25 SSH

Mosey to 2nd location integrating butt kickers, high knees, and karaoke.

Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.

The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island. 
2nd round broad jump 5 lines/reverse lunge 3. 

Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints.  

Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.

Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!

Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.

7-11. Seven Year Anniversary Q

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7-11. Eleven PAX celebrated my 7 year F3 Anniversary. The number 7 was in play with

Warm-up: SSH, GM, Arm Circles, Mosey to The Block parking garage. 

Workout:

Two rounds

Partnered up: One partner 7 count Inverted Rows, Carolina Dry Docks, Prisoner Squats – rinse and repeat, while other partner ran a lap. 

Mosey to amphitheater: Same deal two rounds with Derkins, Dips, Step Ups/Box Jumps

Together 2 rounds Peoples Chair, BTTW

Mosey to Ballantine: 7s with Pistol Squats & Burpees up and down the hill

Mary: During Mary each PAX shared how they got involved with F3.

Prayers for PAX looking for work and recovery from illness or injury.

10 Years of BS

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YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.

Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats

Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts

Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.

Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.

Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s

COT
Announcements and Prayers – waited too long to post BB and forgot

It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.

God Bless,
BS Out!

4 Year Anniversary Hoedown

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FNGs: None

Warm Up: Standard

The Workout: PAX partnered up and – with use of coupons, kettlebells and more – ran through a circuit of Farmer Carry, Forearm Twist, Norma Jean Rileys (Ab Roll), Chest Press, Swings, Curls for the Girls, Snatches, Lunges. At each station, one partner would do the prescribed workout listed above while the other partner would do either merkins, WWIs, burpees, or squats. When the 45 second timer went off, partners would switch places. They’d go onto the next station once both partners had completed that station’s workout.

Mary: Pickle pounders for the pickle ball players present

Announcements: July 4th is on July 4th

T-Claps (Recognition): YHC’s 4 years and going. T-Claps to Fedex, Gump, FRAM, LED, and all those who were building up F3 SouthWake before I arrived.

Prayer: Loafer, Socrates, Michigan Church Shooting

Soggy Volleyball

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FNGs: Jacob Lewis, 22. New Name 6-Feet Under. He is dating Pumpkin Spice’s college age daughter. 

Warm Up: Mosey to volleyball area. GM, HB, IW, Arm Circles

The Workout: Volleyball 4v5. 

Mary: Mosey to shelter 

Announcements: Fence painting Friday. 

Prayer: Socrates possible medical procedure; Spice’s wife traveling to Israel.Â