Posts

Nice pot of Gumbo at Sheepdog

/in /QIC:
PAX: , , , ,

FNGs: N/a
Warm Up: Mosey around the parking lot and circled up for side straddle hops, fozzy arm circles forward and reverse, good mornings, daisy pickers, imperial walkers, and hillbillies
The Workout: Took the Q last minute and decided to do some greatest hits around the AO.
Started with field of dreams: home plate was 10 burpees, 1st base was mountain climbers, 2nd base was WW1’s, and 3rd base was plank jacks.

Then moved on to the 12 days of F3 for: 12 Australian ass smacks, 11 wing chun combos, 10 10 count jump rope, 9 Scorpion dry docks, 8 stars a jumping, 7 Side hop moguls (in cadence), 6 boats a rowing (in cadence), 5 CRAAB CAAAAKES  (in cadence), 4 T-Stand kicks (in cadence), 3 prisoner squats, 2 box cutters, and Give me one man maker burpee.

Mosey around the side of the school and stop for 11’s of monkey humpers and goofballs

Continue to mosey to the back for a 3 minute AMRAP of 10 single leg squats, 20 hand release merkins, and 30 squat jumps. Take a lap around the track then head over to the circle.

Bear crawl Ring of Fu – we all Bear crawled around the circle, each pax called out a number and on their up we did that many wing chun strike combos.

Shredder finished us off with combatives, focusing on rooting and form for wing chun strikes.

Thanks as always for allowing me to lead and make sure to fill up that Q sheet before Thursday!

ABsolutely fantastic time at Mutiny

/in /QIC:
PAX: , , , , , , , , , ,

FNGs: Welcome Shingles!
Warm Up: I/C SSH, IW, Hillbillies, Goodmornings, Frankesntien’s, Daisy Pickers, SFAC, 5 Burpees for not starting on time by site Q. 5 more Burpees for Norm being late.
The Workout: Everything done in tennis court. Start at net 5 LBC, Crawl Bear to mid court and stack 5 LBC, 10 Big Boy Sit-ups, Crawl Bear to end line and stack 5 LBC, 10 BB, 15 WWII, Crawl bear to fence into BTTW. Hold position for the six. BTTW slide shuffle to next court over to same position on previous court. Reverse the stack pattern with Bear Crawls back to the net. Swinging Gate to fence and did Guantanamos to the other side tennis court’s fence. Repeat Bear Crawls bears, BTTW, BTTW slide and Crawl bears. this time at the lines it was Plank hold for 15 i/c, 10 side raises, each side, 5 Oblique crunches. Swinging gate and Guantanamo’s to original start.
Mary: Complaining about Q’s direction earned 5 burpees. More Complaining earned another 5. Burpees for Breach became the catch phrase. Freddy Mercuries, Scissors, Meat Gazers, Meat Gazers w/ legs crossed, Leg Climb. 5 more burpees for good measure.
Announcements: Wilmington race
T-Claps (Recognition):
Prayer: Pots wife going into surgery on Tuesday, Unspoken and YHC took us out.

Circuits, Planks, and Muay Thai at Sheepdog

/in /QIC:
PAX: , , ,

Great group of Pax today for the workout. We had twins, Gumpalicious, Endo, and an “I accidentally clicked HC when trying to find out who HC’d.” Always a good time at Sheepdog!

FNGs:None

Warm Up: Pretty standard warmup with side straddle hops, fozzy arm circles forward/reverse/seal clap/overhead clap, good mornings, imperial walkers, and hillbillies.
The Workout: Mosey to under the shelter with the low wall sections for 10 merkins, irkens, dips, and derkins.

Mosey a lap around the parking lot and circle up for 10 AG front kicks, jumping lunges, and reverse kicks.

Mosey back to the first location for 9 of each. Take a lap around the parking lot for 9 of each, but substituted monkey humpers for jumping lunges moving forward.

Mosey back to the first location for 8 of each, but substituted planche merkins instead of derkins for just this round. Take a lap then 8 of each lower body exercise.

Mosey back to the first location for 7 of each, take a lap and 7 of each lower body exercise.

Mosey back to the first location for 20 merkins(Suprise!) and 15 dips. Some mumble chatter about a good lesson of never knowing what’s around the corner. Take a lap around the parking lot then 15 AG front kicks and 15 AG rear kicks.

Mary: Mosey back to the first location for Mary. 6 Rounds of Captain Thor’s followed by an embrace the suck plank hold (~5 minutes).

Turned it over to Shredder for 10 minutes of Muay Thai training with blocking, elbow strikes, then a block/strike/knee combo.

Announcements: Run coming up, Shredder looking for volunteers for the next Ted Talk (how has F3 changed your life), special workout tomorrow at Brier Creek.
T-Claps (Recognition): Everyone that made it out and pushed through this morning. It’s always great seeing you brothers!
Prayer: I took us out

Ultimate Frisbee: 20 PAX Under the Lights at Ting

/in , /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

4.3.21 Ground Pounder – You should have been there

/in /QIC:
PAX: , , , ,

FNGs: None 

5 HIMs posted to GP for some fun, games, and mumblechatter.  YHC brought the music box, discs and basketballs.  

Warm Up: 10x3cts of: Good Mornings, Willy Maze Hays, Windmills, Fazio Arm Circles (both directions), 20x3ct SSH.

The Workout

Circle of Rock: Mosey to the rock pile pick a MLarge rock.

3 sets of 10x3ct: Curls for the girls (or whatever your partner’s gender neutral pronoun might be), Overhead Tricep Press, Rut Rows, and Ground Pounders.

Mosey to the putting green

6 shots at the green, bear crawl to your disc and lunge walk back. (if you happen to make it,  no exercises are required crawls required).

6 shots to make it a dozen but add in exercises in-between throws (10×3 ct Squats, SSH, Emperial Walkers, LBCs, Freddie Mercuries, and Box Cutters)

Mosey to the B-ball court for 3 rounds of knock out

2 balls in play, line up and try to knock out the HIM shooting in front of you. Once you are knocked out, PAX exercise till last man is standing.  Moroccan Night Clubs, SSH, and Prisoner Squats

Mosey to half wall

3 sets of 10×3 ct Single Leg Step Ups, Dips and Derkins

5 minutes of Mary:

10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.

Announcements: 3rdF at Umbrella Thrift, Wilmington Marathon/Half April 16th, Ultimate at Mutiny on Monday.

T-Claps:  Bobby Boucher, Forceps and Dauber doubled down w/ posting U-Turn

Prayer Requests: For YHC’s friend Todd who is recovering from a heart attack and was on life support for a week (respirator removed on Friday).  For Fumunga’s M who is very close to delivering their first child. Praise for Gump’s new job. For the safety of all those traveling for Easter weekend.

 

Elite 8 Madness at Red October

/in /QIC:
PAX: , , ,

FNGs:None

Warm Up: One lap around the soccer pitch; circled up for SSH, Sir Fazio, Daisy Pickers, Moroccan Night Club, overhead claps, seal claps
The Workout: 4 PAX chose two kettle bell exercises each; completed all exercises  Rinse and Repeat 8X.

1-8 Rounds (all 8 Rounds completed)

ROUND 1-8

8 X Swings (single arm)

8 X Tricep Curls

8 X Squats

8 X Rack/Thrust

8 X Upright Row

8 X Lawn Mowers

8 X Curls

8 X Arm Thrusters

Mary:  Joined Sprinkler and Mutiny PAX on tennis courts for some burpees, stretching and H2Marge

Announcements:  No Mutiny/Red Oct next week…meet at Ting for ultimate frisbee; Eat at Jersey Mikes in FV this Wednesday – all proceeds donated to Local charity (Military in Action); Saturday 3rdF opportunity helping Gump and a new charity (see socials); Make a bed charity in April – Sign Up (See 16-but/LED)

T-Claps (Recognition):

Prayer:  Praise for Doc’s daughter surgery, should be coming home, surgery went well; Fed Ex neighbor’s kid with cancer; UNSPOKEN   Sprinkler took us out.

Honored to lead.  -Dauber

 

No rock judgement

/in /QIC:
PAX: , , , , , ,

FNGs: None today
Warm Up:

SSH x10

Daisy Picker x10

Sir Fazio x10 forward/backward

Mosey to the rock pile
The Workout:

Rock reps around the circle for:

  • Curls for the girls
  • Triceps
  • Upright rows
  • Groundpounders

Repeato for a few rounds

Mosey towards the amphitheater with a stop along the way for plank shuffles in the goose poop and some merkins.

At the amphitheater alternate step ups with balls to the wall/preachers chair.

A round of irkins/derkins/dips.

Mosey back to the tennis court for a visit from Imagine Dragons and Thunder – we held squat the whole song with a full squat on every Thunder.

Mary:

LBCs, Side Planks, and some yoga
Announcements:

Long ass run this weekend

3rd F opportunities coming up – see Slack/Facebook
Prayer:

Vasoline and Doc’s 2.0s for upcoming surgeries

I’ve Been Duped

/in /QIC:
PAX: , , ,

Scheduled Q said he was unable to make it so I reluctantly accepted the Q with the hopes that no one would show.  However, the Q conveniently showed up anyways, along with two other PAX .

Warm Up: High knees, Butt kickers, Fazio Arm Circles, Hillbillies
The Workout: We hit some old school Plyometrics with

  1. Jump Squats, Run stance squat,  Airborne Heisman and Swing Kick, repeat
  2. Irkins/ Wall Jumps, Step Up Kicks, Dips, repeat
  3. Monster Truck Tires, Double Airborne Heisman, Twist Combo, repeat
  4. Front Kicks, Side Kicks, Back Kicks, repeat

By this time, the Q was gassed.

Mary: Around the horn for one rounds and had a Good Day
Announcements: 3rd F opportunities this weekend and next. Check slack. Vicious Cycle is starting back up next Wednesday.
Prayer: Travel for the holidays, PAX and community that might be struggling.

It is always an honor.

 

Surprise Q

/in /QIC:
PAX: , , , , , , ,

So this was my first day back after being out for two weeks with Covid and I was thinking I would try to take it a little easy. Ha! I arrived in the parking lot and was greeted by several PAX and a discussion began about who had the Q. Someone (I think it was FedEx or Sprinkle – or both) said YHC had the Q, to which I chuckled and uttered something along the lines of “yeah, right”. They quickly responded saying that YHC did indeed have the Q. At that moment I remembered that I had signed up to Q weeks ago – prior to getting Covid – so I jumped in and repeated part of a previous workout and improvised the rest.

Thanks for bearing with me and for the opportunity to lead – although YHC was somewhat underprepared.

FNGs: None
Warm Up:

SSH x 20 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC
Sir Fazio Arm Circles x 10 IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Walkers x 10 IC

The Workout:

Mosey to the rock pile for a repeat of a previous Q. Everyone grabbed a rock and we proceeded to circle up for a rock exercise followed by a lap around the circle – John Cusack style.

The exercises stacked up after each lap…
Exercise 1: Curls for the Girls x 15 IC;
Exercise 2: Overhead Press x 15 IC;
Exercise 3: Tricep Extension x 15 IC;
Exercise 4: Ruh Roh’s x 15 IC;
Exercise 5: Rock Merkins x 10 on each side

Rocks were then returned after one last lap and we moseyed to the tennis courts for a modified 4 corners. Corner #1 was 10 Merkins, followed by BTTW/ bear crawl one at a time until all PAX made it to the next corner. At corner #2, we stacked the 10 merkins with 20 squats. We lunge-walked to corner #3 for stacked merkins, squats and added 30 SSH. To cap it off, we repeated the BTTW/ bear crawl until all PAX were at corner #4. Once there, we stacked the merkins, squats, SSH, and added 40 Freddie Mercuries.

Mary:

Dauber took over and stretched us out with some yoga for Mary.

Announcements:

MMIA fundraising coming up – check slack for details.
New thrift shop in Angier starting soon and needs some help on Sat., Aril 3rd. See Gump/ Slack for more details

Prayer:

YHC is glad to be back after having Covid – family has recovered.
Gump – new job is going well.

Freestyle Dora Ring of Fire

/in /QIC:
PAX: , , , ,

Another cool rainy Friday morning and the only thing I knew about this Q was that it’d be under the shelter. 
FNGs:N/a
Warm Up: Pretty standard warmup as I racked my brain for what would happen next. Dora is always a great option, but my mind flashed back to a Dovetail Q with the field of dreams rotation workout. I decided to combine both and see what happened.
The Workout: I spaced out the 6 Pax into stations and went around the circle asking what exercise they’d like to do using what was around them. I then told them the first station would be the only one involving counting and would be Dora style. 100 squats were needed for the first round total. All pax began their exercises, station 1 did 10 squats, then would bear crawl to station 2 to begin doing whatever exercise that pax was doing, as soon as they reached station 2 that pax would bear crawl to station 3, and so on until we had rotated enough to complete 100 squats total for station 1.

Round 2 was 200 merkins with duck walk in between stations and all new exercises at each station.

Round 3 was 300 LBCs with lunge walks between stations and all new exercises at each station.

Shredder took over for about 10 minutes of combatives focusing on rooting, front kicks, side kicks, and firing down to improve power with wing chun strikes.

Mary:We closed with 4 minutes of an embrace the suck hold.

Announcements: VQ at GP on Saturday
T-Claps (Recognition): All pax that posted on another rainy Friday
Prayer: We all took a knee and I took us out