5 PAX worked their summer beach bods with some rocks. We each called an exercise to put in 5 sets around-the-horn:
T-Claps for Socrates hanging tough and sticking with F3 the past few months!
Ground Rules for the Meeting – Show Respect to everyone, Let each other talk, be kind
FNGs: Welcome Sombrero!
Warm Up: slide straddle hops, good mornings, Willie May Hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps
The Workout: Boulder Bases: 8 PAX moseyed to the rocks, grabbed our pick of the litter to play a game YHC calls Boulder Bases. Along the road surrounding the tennis courts, we started at one corner (1st base) doing rock exercises of 10 clean/squat/press, 10 curls for the girls, 10 lunges, and 10 rut rows. Rifle carried our rocks to 2nd base and dropped them before doing body-weight exercises at each base: 5 burpees at 2nd base, 5 burpees + 10 merkins at 3rd base, 5 burpees+ 10 merkins + 15 big boy situps at “home plate,” and 5 burpees + 10 merkins + 15 big boys + 20 squats at 1st base. From there, we moseyed to 2nd base to do another round of rock exercises. Then we rifle carried the rocks to 3rd base. We carried on this routine until we could get the rocks to “home plate”. We changed up the body-weight exercises throughout, but kept the same structure.
Mary: No time
Announcements: F3 SouthWake meeting on Tuesday, Bass Lake Park.
T-Claps (Recognition):
Prayer: Prayers up for men struggling in their marriages and relationships.
FNGs: None Warm Up: Why?
The Workout: run in place followed by 3 count pushups and Spiderman’s in cadence x10.
Ab work.
Squats n stuff with some stretching worked in the bring heart rates down.
Rince and repeat x3.
Ended with lower body stretches.
Mary: built in Announcements: F3 State of the Union and pushing Brandon. T-Claps (Recognition): AARP for sponsoring Thunder
Prayer: Kubota’s cousin on the passing of her husband.
Rams’ vagina.
Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!
We did some TRX and Plyometrics…and stayed dry too!
FNGs: None
Tunes provided by Spotify “Classic Rock Workout” channel.
Warm Up: The bounce, Imperial Walkers, Hillbillies, Good Mornings, WMH and a few burpees since no one, NO ONE! could recite the F3 Mission or correctly identify the 5 Core Principles.
The Workout: Each PAX grabbed a coupon of their choice (2x10lb KB, 2x15lb dumbbells, 15# plate, 25# plate, 25# plate and 35# plate. Circled up at the picnic area.
Circuit #1: 10 sets in cadence rotating to the right each exercise: Curls, Triceps, Shoulder Press, Rows, Wonder Bra and Ground Pounder.
Circuit #2: One PAX jump rope 100 count while others did variety of exercises (plank hold, shoulder tap, hillbillies). Worked around the circle until each PAX had time on the jump rope.
Circuit #3: Repeated Circuit #1 in reverse order.
Circuit #4: 10 count squats followed by squat pulses followed by another 10 count squats
Mosey to basketball court
Circuit #5: Played 2 rounds of knock out. PAX eliminated did 10 merkins, 10 WWII and 10 squats before returning or until a winner. @Stubs won both rounds. @Gump came in a respectable second both rounds.
Mary: Mosey from the basketball court back to the flag
Announcements: 2nd F at Thanks A Latte
T-Claps (Recognition): @Stubs hit the 6 month marker. Ask him about it.
Prayer: @Stubs continue to stay strong. Thank you @Socrates for closing us in prayer.
FNGs: Wicket (birthname Jai)
Warm Up: Windmill’s, Willy Mays Hays, Sir Fozio Arm Circles forward and reverse, Hill Billy’s, Side Straddle Hops
The Workout: Rock work. 2 rotations. Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Press, Ground Pounders, Rock Squats. Candyland Trial #1: 4 teams. Spin the wheel and perform the workout associated with that color. Red: 15 Merkins, Green 10 Monkey Humpers in cadece, Blue: 5 Burpees, Yellow: 10 Mountain Climbers in cadence.
Mary: Round the horn. Pick your favorite core exercise. 7 Exercises total.
T-Claps (Recognition): Welcome FNG Wicket!
Prayer: Special prayers for Taylor Phelps F3 Knoxville, TN.
FNGs: None
Warm Up: 10x3ct: Good Mornings, SSH, Don Quixotes, Imperial Walkers, Sir Fozzy Arm Circles, Arm stretches
The Workout:
Mosey to the Rocks
Start off with getting the heart rate going with quick feet across lower parking lot.
2 sets of 10x3ct: Curls, Overhead Press, Rut Rows, Bus Drivers, Wonder Bras, and Ground Pounders (rotate b/w rocks)
2 sets of 10x3ct Rock Presses and Skull Crushers,
1 Set of 10x3ct: Windshield Wipers, Box Cutters, Rock Spanks, Mountain Climbers
Mosey to the Basketball court to shoot a kickball into the goal from 3 points with PAX do various exercises. (Lunges, SSH, Hillbillies, Squats, American Hammers, etc)
Mary: Willy Mays Haze, Hamstring stretches.
Announcements: volunteer opportunity at Bass lake next Saturday
Prayer: Prayers for Socrates’ wife dealing with illness.
FNGs: none
Warm Up: Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout: 12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…
Scores resulted in burpees, LBCs, star jumps…
Some very nice plays on the pitch! Well done.
Mary: static stretches OYO
Announcements:
PAX in attendance helped Gump and YHC name this AO; we offered up three choices with an honorable mention:
Choices: Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus). Not sure if the PAX were thrilled with our top 4. Regardless, U.F.O. was a near unanimous vote. Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.
Going forward, each Q will determine the abbreviation. Let’s have some FUN with it.
Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight
Change of Command: Nantan – Thank you Pikachu! Welcome Breach!
Q-School next Sunday at 1400. See Banana Seat.
T-Claps (Recognition): All the PAX who came out this AM
Prayer: YHC took us out. UNSPOKEN.
Honored to lead. -Dauber