Tag Archive for: Gump

Happy 4th F3 Anniversary LipSync

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FNGs:  Welcome Ryan Burnette (George’s son) – Pong – He started off in Mutiny and then hung out with the Red October PAX in the shelter area.  Hope you feel better Pong.  Please come back.

Warm Up:  Fonzie Executed SSH, Frankensteins, Sir Fazio, HB, IW, merkins for both PAX from Mutiny and Red October.

The Workout:  PAX executed multiple exercises using dumbbells, kettlebells and TRX straps.  Gump loved the straps!  Lots of reps with weights ranging from 16-25 lbs.  Exercises included:  Tricep curls, bicep curls, GP, Leg ups on wall, farmer’s carry, etc.

Added exercises from our six including nipplers, chest presses, straight arm extensions, skull crushers, 6 inches.

 

I recorded a video (will try to add to this post)  inspired by Peeping Tom.  File (video) too big to add.

 

Mary:  Joined Mutiny HIM for some boat canoes, burpees, and pickle pounders.

Announcements:  mulch this weekend.  RUUN.

T-Claps (Recognition):  Norm ran a bunch of EC last week (5X?) and had a killer last mile today (sub 730 Pace).  Huge shout out for LipSync celebrating FOUR years of F3!  We are all better because of you!

Prayer:  Praise for successful medical test/lab results for PAX family members; unspoken.

Isolation Blues for Red October

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FNGs: None
Warm Up: Side Straddle Hops,Imperial March, Hillbillies, Toy Soldier Fozie arm circles, Daisy Pickers, Quad Stretch, Hamstring Stretch
The Workout: Round 1 > All exercises two handed with Kettle Bell/Weight (focus on isometric exercises): Wall sit hold with press up/out/under leg hold 10 rep count. 2 build up sprints. Wall sit hold while pass weight chest high, head high and under legs.  2 build up sprints.

Round 2 > L-Shape seated 10 rep one arm press. Free hand outstretched. Isometric hold one arm press while free hand press 20 sec count. Pillar press neck high engage all muscle groups. 4 rounds of 15 sec hold / 5 sec rest. Shoulders on wall/make body into table. Single arm chest press 10 reps/ free hand straight out.  Repeat other arm. Iso hold single arm press free arm vertical raise 20 sec count. Pillar press waist high engage 4 rounds of 15 sec hold / 5 sec rest

Mary: Dauber led yoga stretch sequence.
Announcements:
T-Claps (Recognition):
Prayer:

2,000 Rep Dora, Sheepdog Style

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FNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)

Mosey to the back for the kickboxing that was mentioned in the pre blast

Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos

Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and  running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick

Shelter

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Solid pax of 13 for a wet, wild & moist Thunder…..

FNGs: welcome Chris Yerxa – CAPRI
Warm Up: Mosey to amphitheater, Crosby warmed up the team with some SSH & Arm Circles
The Workout: We got our dancing shoes on:

Thunder Struck – SSH during verse, Merkin on Thunder, Double Merkin Burpee on Thunder Struck

Rebel Yell – Alt Leg Homer to Marge on verse, Diamond Merkins Chorus (more more more), LBC during bridge

Imagine Dragons Thunder – DIPS, Hold Down during verse, Up on ALL the Thunders

Roxanne – Superman hold on verse, 1/2 burpee on ‘Red Light”, Merkin “Roxanne”

Music Break: PAX Cadence Count Balls to the Wall / Wall Sit PAX cadence count x 2 / PAX Cadence Count Balls to the Wall

Sally – Squat Hold and jump up over head clap on the UP

Eminem/Rihanna Love the Way You Lie – Hold BOAT with claps during Rihanna, left/righ side LBC during Eminem

Mosey to Tennis Courts (not the shelter)

Mary: Box cutters whilst wating for all the PAX to mosey from amphitheater.

In 30 x cadence “crab” heel taps, 30 x cadence American Hammers, 30 x Diamond Merkins

Announcements: John Deere, Crosby + Beth running beer mile back to PYRC

T-Claps (Recognition): good job Capri

Prayer: Various thoughts and prays for recent bereavements and unspoken for Fumunga spouse.

10 Sheepdogs become Dragon Warriors

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FNGs:None today
Warm Up: EC was our warm up then right to the Workout, because I had a lot planned and only 45 minutes to execute!
The Workout: Went with a Kung Fu Panda theme and decided to do workouts inspired by the 5 main styles in the movie and finish with a customized exercise made for this AO.

3 merkins to kick off each segment

Krane

  • side straddle hops x20
  • Fozzy arm circles forward then reverse, seal claps, overhead claps, overhead claps, seal claps, arm circles reverse then forward with no breaks

3 merkins

Snake

  • plank snake agility around the parking lot
  • Indian snake run

3 merkins

Monkey

  • 11s with monkey humpers and Monkey ladders(goofballs) all in cadence

3 merkins

Tiger (55 deconstructed burpees split between two sets of 11s)

  • 11s with squats and plank jumps forward and back 
  • 11s with merkins and squat jumps (this one in place, no rest in between)

3 merkins

Praying Mantis

  • 4 minute embrace the suck meditation hold

3 merkins

Panda/Dragon Warrior

Bear Crawl Ring of Fu

  • Bear crawl clockwise in a big circle; 1st pax calls out a number and then on his “up” everyone jumps up and throws that many wing chun strike combos in cadence; then Back to bear crawling the circle and repeat with the next pax until all pax have gone and are sufficiently smoked

T-Claps (Recognition): 4 Pax for EC, My 3yr anniversary
Prayer: Graduates, leadership, the direction of the country, the police and military, recent losses

Ultimate in the Pit

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Tonight’s workout was pre-blasted as ultimate frisbee and clearly that was popular with the pax based on the 18 people that showed up to play. Turf fields were reserved but the pit across stinson and down the hill had plenty of open space. After a quick Alpine sighting we began.

FNGs: Puberty & Do-si-do – welcome men!
Warm Up:

SSH x10

Daisy pickers x10

Sir Fazio Arm Circles x10
The Workout:

Ultimate frisbee. First half of the game was 3x merkins everytime the disc hit the ground, second half was 3x squats. Scoring squad called an exercise for eveyrone to do – Fumunga called burpees multiple times.
Mary:

Not tonight
Announcements:

RUNE continues – remember you can’t win in the first week, but you can certainly lose.
T-Claps (Recognition):

FNGs Puberty and Do-si-do for coming out on a hot evening. Skidmark for getting them out there.
Prayer:

Fantastic message from Breach about Travis Manion foundation and how important that type of work is especially now with everything going on in our country.

Pablo/Particle Board/Rain Maker’s mom – see 3rd F channel for arrangement details.

17 PAX for an Anniversary Rock Beat Down at GP

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A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip.  Some ran during U-turn.  One showed up at 7:00 am.  Lots of mumble chatter from start to finish.  Great seeing Farva out for the first time since the start of the pandemic.  Very excited to see Dusty too (no pull-ups today).  Just an AWESOME turnout men!  Sorry Norm you were told the incorrect location.


FNGs: Yes!  Welcome Lance Huber – NABS.  Thanks PAX who helped me with our welcoming speech.  Great job Pumpkin Spice for bringing him out.  Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises:  good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH.  Ended with 5 burpees OYO.

The Workout:  I asked the  PAX to grab a medium-sized rock.  Let’s just say, some PAX were more zealous than others.  There would be no rock rotation.  In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises;  (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six:  6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair.  Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise:  20 Ground-Pounders.  After 3 years, I finally learned there is a squat at the bottom rather then bend over.  Thanks Forceps!

No time for a field trip.  Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs.  Have a nice day.

Announcements:  RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition):  16-bit for incredible virtual Workouts!  Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer:  Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic.  YHC took us out.  UNSPOKEN.

 

An incredible honor leading you men this morning.  Thank you for making my three year anniversary very special.

Moving Weight at Red October

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FNGs: Not technically, but LipSync and Boy George made a guest appearances at Red October – definitely a first for LipSync.  Both heard it was going to be a Limited/non-running AO.

Warm Up:  FedEx led us with a bunch of great exercises including SSH, merkins, seal/overhead claps, Fazio arm circles…
The Workout:  Stayed under the shelter and did some rinse and repeats, latters, just kept moving with some great mumble chatter.

Step-ups, swings, squats, elevated lawn mowers from plank position; power thrusters

From our six, chest presses (20, 15, 10) followed by nipplers  in cadence

Tricep curls, curls for the girls, upward rows, midget love handles while we moved around the track; stopped half way for some sand bag farmer carry

Lots of arm work today – PAX happy – great effort by all!

 

Mary:  Joined Mary led by FedEx already in progress; YHC finished up with a ton of leg, hip stretching; yoga, hello dollies, Catalinas, Freddie Mercury, box cutters

Announcements:  See Slack/FB; Road side pickup led by LED

T-Claps (Recognition):  PAX who braved the sprinkles, took the red pill and came out today.

Prayer:  PAX with illness, job changes, financial struggles, family members with illness; leaders making good decisions, our finances…YHC took us out.

‘’An honor to lead.”  -Dauber

The Best 1st, 2nd, and 3rd F

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6 Pax showed up and put forth some quality effort for a full body workout. Lots of mumble chatter up front but none at the end.

FNGs: None
Warm Up: SSHx59 We went until Gump did one more. 5 burpees.
(Fozio arm circles x 10 F/R, Overhead claps x10, Seal claps x 10) x2
10 merkins
5 burpess
Mosey to the pit

The Workout: Start with Burpee Bull Ring
11’s up the hill in the Pit…Lunges at the bottom, merkins at the top.
Jacobs ladder with squats
Mosey back to tennis court for Plank hold and merkins to Thundestruck

Mary: Michael Phelps, Arms stretch, Good mornings
Announcements: Run the Quay defer email coming soon. Virtual run by PYRC with money going to shoes for frontline workers. Sign up and run your 1/2 marathon. Rams is in 2nd place so far.
T-Claps (Recognition): Rams racing Pikachu up the hill
Prayer: Lots tonight. HSRC and the Holly Springs Community with the passing of Heather Prince, Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, Triple Lindy’s father, Forceps (who ironically texted Lipsync when we were praying for him). Our friends who are small business owners. The Holly Springs Community. It doesn’t get easier, you just get stronger…we continue to try to lift this community and each other up.

Running at Red October

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FNGs: None

EC:  Fonzie, LED, Norm

Warm Up:  Three PAX for Red October joined forces with 6 PAX for Mutiny and did a quick jog around the loop; circled up for some good am, static arm stretches, Hillbillies, Imperial Walkers, Seal Claps Overhead Claps, Sir Fazio Arm Circles (F/B) and SSH.  Mumble chatter was decent.

The Workout:  See Poster/pic.  Completed three kettlebell exercises from the poster I had made the night before.  After three exercises, PAX ran together around the loop.  Rinse and repeat.  All exercises completed minus lunges and additional kettlebell exercises from our six added at the end.  These included, chest presses, Tricep straight arm curl, skull crushers and 6 inch leg elevation with kb over chest.  Ended up running 1.75 miles.  Great job Gump for hanging in there and shout out to Doc for his first Red October beat down.

Mary:  Joined the Mutiny PAX and FedEx led us with pickle pounders, plank hold, monkey jumpers, boat canoe, and burpees.

Announcements:  F3 10 year anniversary – Jan 2021 Wilmington; Ultimate frisbee coming back to first Monday’s at Mutiny.

T-Claps (Recognition):  Our delivery drivers and first responders.

Prayer:  FedEx took us out.  Dauber’s Godfather, Rudy, who lost his battle with brain cancer, Wrangler’s kid recovering from an illness.  Reach out for help – it’s OK.  Find someone in need – make it right.

 


Heck of a job social distancing; even our vehicles were separated!