FNGs: Nope
Warm Up: OYO
The Workout: 5.3 mile run
Mary: None
Announcements: Praise that Flatlines PT is paying off and He has had multiple pain free runs in a row!
Prayer: Prayer for Finkle’s Dad as He has been dealing with a concerning cough.
Prayer For H1N1’s Job situation. There are some potential lay off coming up so prayers for wisdom while navigating that.
FNGs: None
Warm Up: 0.5 mile mosey, POPEYE punches, etc.
The Workout:
Circuit workout – 45 seconds on/15 seconds off – 4 rounds
Mary: LSF, Scissors, Reverse Plank knee tucks, Mountain climbers, Pickle Pounders, stretch for 2 min.
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!
Day 2 of 2015 Throwback week truly felt like an OG workout. YHC pulled into the lot, planted the flag, hid the speaker on the court, then walked over to the larger than normal crowd. To my surprise there were 4-5 HIM that were at my first post and some other familiar faces I haven’t seen a quite a while. After pounding and greeting each PAX, it was 0530. The F3 mission statement took place along with the 5 core principles. Fram then decided to jog up so we could get our morning share of 5 burpees. Good thing we didn’t do these back in the day when Tardy would show up 2-3 mins into every workout. Here’s what happened at the Trot.
Warm Ups
We saluted New Mexico with follow the leader quick feet and slides on the tennis courts to start off then moseyed down to the concession stand area.
– Smurf Jacks
– Imperial Squat Walkers
– Bat Wings
– Slaloms
Wall Work
PAX found a spot on the small wall for dirkens and box jumps. Started with 10 each then 9 each all the way down to 1 each.
Jacob’s Ladder (another classic by New Mexico)
PAX lined up on the hill next to the baseball field. Back peddle up the hill, 3 star jumps, run down the hill, increasing burpees for each trip down. PAX did this 7 times.
Two lines for an Indian run back up to the tennis courts.
Tennic Courts
Each IR line stayed together for Chilly Broad Jumps across all four courts. PAX lined up about 2-3 feet apart in a chill-cut plank. Guy at the end broad jumps over each PAX legs until the end then gets in line. Repeat until we got to the fence.
Bearicides – PAX bear crawled to the end of the first court, ran back, perfomed 5 hand release merkins. Repeat to the end of second, third and yes all the way down to the fourth court.
Sally – PAX performed the squats while listening to Sally song. Quite a burner.
Mary – W2CC x15 IC
– Strict sit ups
– Side plank ups L
– Side plank ups R
– Reverse LBCs
– Mtn climber twist (touch knee to opposite elbow)
COT
Announcements: Paint the fence 2nd F, F3 Picnic, Rico’s soccer kids accomplishment
Prayers: All mainly unspoken
Great turnout today for this workout. It was such a surprise to see guys I worked out with for the first 5+ years in F3 all the time. Hope to see them more soon. Thanks for letting me lead such a strong group of HIM.
SYITG…
BS Out!
YHC has the privilege of leading the four original AO’s that were offered in 2015 when I first started this week. It will be a build up to my 10 year anniversary on Friday. We start out with Mutiny. YHC has completed maybe a hundred or more workouts at this AO throughout the years. Today we remembered one of my first posts here that was delivered by Brett Michaels…”The Michigan”. It was super tough back then and still can be today depending on how much you push yourself. Anyway, here is the workout we did.
Warm Ups
Mosey from upper circle down and around circle drive and back up.
– Good Mornings
– SSH
– Michael Phelps
– Frankensteins
– Plank Jacks
Clock Merkins – Rotating to each hour while in a plank position and performed the number of merkins for each hour. Ex. 3 merkins for 3 o’clock. When completed, it was 78 total merkins.
PAX moseyed up to the upper field for “The Michigan”
Ten 100 yd dashes – 2 M&H
Eight 80 yd dashes – 4 M&H
Six 60 yd dashes – 6 M&H
Four 40 yd dashes – 8 M&H
Two 20 yd dashes – 10 M&H
M&H = Merkins and 2X Hallelujahs
We built our speed over the progression of the dashes.
Next, we moseyed down to the parking spaces for Build-A-Bears.
Start at the end of the parking line, do a burpee, bear crawl the line to the curb, do a merkin on the curb, slide plank across the curb to the next line, do another merkin, crawl bear back down the line and perform another burpee. We did this 5 times total.
We then went to the tennis courts.
Balls to the Fence shoulder taps x10 IC then into Hallelujah wall sits x10 IC for 3 rds.
Mary
Core Challenge Wk 1 exercises X10 IC
– Sitting knee tucks
– Starfish crunch
– Exaggerated LSF
– American Hammers
– Superman’s
COT
Announcements: Paint the fence at Bass Lake on Friday. CSAUP coming this fall.
Prayers: Many unspoken, Fram’s FIL, YHC’s friend’s dad passed
PAX, Thanks for attending and it’s always an honor to lead. Until next time…
BS Out
FNGs: none
Warm Up: Alternating calls by Popeye and Gizmo – WMH, IW, GM, windmill, Sir Fozio Arm Circles, Popeye Punches
The Workout:
Activity 1 lead by Popeye:
Combo workout: Plank walk down with the wall x Bear plank shoulder taps
5 each, then 6 each, then…and so on….10 each
10 Lt Dans + 10 Star jumps
Penalty burpees for not knowing the mission statement
Activity 2 lead by Gizmo:
Four corners around the outside of the tennis courts: ground pounder, merkin, burpee, monkey humpers
increase rep # after each lap
Mary: alternating calls by Gizmo and Popeye with minimal rest between each set. 10 min total
Announcements: Even-the-Odds next Friday-Check Slack. Stop by the F3 ten at the Run The Quay event
T-Claps (Recognition): Popeye’s 1 year anniversary! Here’s to another year with you fine gents.
Prayer: Loafer’s health and family
FNGs: none
Warm Up: mosey, SSH, WMH
The Workout:
Three rounds of….
Copenhagens R&L x10
Tibial raises x20
Mike Tyson x15
Rock work:
curls, tris, lumberjack L&R, chest press into skull crusher
Mary:
15 minute abs Tabata style (45 sec on 15 sec off for 3 rounds)
Breakdancers
Bird/dog R
Bird/dog L
Exiles (LBC with a twist)
Hello Dolly crossovers
Prayer: celebrating @mixtape finishing school, @gamecock final job interviews today, @Abacus the OG neighbor struggling with colon cancer
Warm Up: 22 Counts of Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills & Good Mornings
The Workout: Today’s workout was inspired by Hyrox, a high-intensity workout philosophy.
Round 1:
100 Weighted Squats
80 Side Straddle Hops
60 Rut Rohs
40 Freddy Mercurys
20 Bicep Curls
10 Burpees
Run around the tennis court
Round 2
100 Side Straddle Hops
80 weighted Lunges
60 Close Grip Bench press
40 Hello Dollys
20 Tricep Extensions
10 Inch Worm Burpees
Run around the tennis court
Round 3
100 Mountain Climbers
80 Up and Over your Rock jumps
60 Merkins
40 Plank Jacks
20 Dips
10 Broad Jump Burpees
Mary: (None, No Time)
Announcements: Memorial Murph coming up on May 26th, 7 am at Womble–Stovepipe will be your Q
Prayer: Banana Seat- Prayers for friends who have lost family members
X-Ray- Pray for Brother that just got out of rehab, that he may stay on a better path
Breach- continued prayers for my Aunt, she is doing better but has a ways to go
FNGs: none
Warm Up: SSH, pogo jumps, IW, Hillbilly, GM, hamstring scoops
The Workout:
Part 1: 3 sets of the following
Copenhagens 10x R&L
Bulgarian split squats 10x R&L
Part 2: suicide stack-em’s
A) breakdancers
B) squat hold calve raises
C) Merkins
D) ATG split squats
Mary:
Bear plank shoulder taps, Homer-to-marge, WWI, side plank hip dips
5 minutes of stretching
Announcements: none
T-Claps (Recognition): none
Prayer: @gamecock job interview. @Finkle traveling with a broken ankle.
FNGs: n/a Warm Up: n/a The Workout: 6 miles around Fuquay-Varina. The Q inadvertantly selected the crazy cat cafe as the destination point of the workout. Many concerns were shared and horror stories ensued. Also, the Q was 3 miles late to the workout but the PAX did not let that deter them. Mary: Stretching Announcements: T-Claps (Recognition): H1N1 directing the workout when the Q was absent today! Prayer: Popeye’s 2.0 and M are dealing with alignments, praying for a smooth recovery on both