Hump Day – F3 South Wake

25 PAX at KUNG POW

September 21, 2021/in KungPOW /QIC: Sprinkler
PAX: Banana Seat, Blue Hen, Bobby Boucher, Bobby Dall, Bondo, Breach, Brony, Deadbolt, Double D, Dumbo, Flanigan, Fram, Hasselhoff, Hump Day, Katniss, Lipton, M4L, MadDog 2020, Mookie, Pablo, Peak Week, POTS, Roger Roger, Sprinkler, Wild Turkey

YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.

FNG: David Welcome TomTom Another M4life University Recruit

Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.

Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.

Station

Round 1

20-Seal Claps

Round 2

20-Overhead Claps

Round 3

20-Fazio Arm Circles

Station

Round 1

20-Box Cutters

Round 2

20-Hello Dolly

Round 3

20-Dying Cockroach Station

Station

Round 1

20-Merkins

Round 2

20-Big Boy Sit Ups

Round 3

20-Side Straddle Hops Station

Station

Round 1

20-second plank chill cut

Round 2

20-Low-Slow-Flutter

Round 3

20-Crab Jacks

Station

Round 1

20-Prisioner Squats

Round 2

10 Burpees

Round 3

20-Carolina Dry Docks

Station

Round 1

20-Monkey Humpers

Round 2

20-Shoulder Taps

Round 3

20-Crab Humpers

All were done IC except Merkins and Burpees

Announcements: See Slack and FB

Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.

Honor to lead!!

11 PAX for PSs at PC

October 4, 2019/in AO Post, Purple Cobra /QIC: Foghorn
PAX: Bobby Dall, Coal Ash, Deadbolt, Dumbo, Emeril, Hump Day, Pablo, Promise Ring, Rut, Warbucks

FNGs:none. Sorry for the delay on BB

Warm Up: PAX ran to back of HT for some good mornings, windmills, fozio arm circles 10 front then 10 back, imperial walkers, hillbillies and side straddle hops all in cadence

The Workout: Pain stations! PAX partnered up for 3:30 minute rounds of various exercises completing 7 stations.

Mary: Time was tight but we did BoatCanoes and Dying Cockroaches

Announcements: M4L charity event and upcoming F3 picnic.

T-Claps (Recognition): EC: Emeril and Warbucks for some running. Pablo, Coal Ash, Sarah Beth and myself for some Yoga.

Prayer: Lift up Bobby Dall’s and Promise Ring’s family having surgery and battling leukemia.

Four corners, two sides, and a rock.

September 26, 2019/in Kennys Grave /QIC: Modify
PAX: 16-bit, Boy George, Cupid, Finkle, Hump Day, Modify, Promise Ring, Sprinkler, Venkman, Yosemite

10 PAX came out to KG this hot and humid morning. Once again it was a pleasure to lead this group.

FNGs: None
Warm Up: Short lap around the parking lot, 25 SSH, 10 HB, 10 IW, 10 Good Morning, and stretches
The Workout: Moseyed over to the rock pile and each PAX selected their rock of choice. John Cusacked to our starting point. Corner 1 – 15 curls, 15 overhead press. Bear crawl, with rock, to Side 1 – 15 presses, 15 LBC with rock. Crab walk, with rock, to Corner 2 – 15 reverse lunges with rock, 15 squats with rock. John Cusacked to Corner 3 – 15 triceps extensions, 15 dead lifts. Duck walk, with rock, to Side 2 – 15 front lifts, 15 bus driver IC. Lung walk, with rock, to Corner 4 – 15 hand on rock mekrins, each side, 15 burpees OYO. John Cusacked back to Corner 1. Rinse and repeat with set of 10 then set of 5.
Mary: Somehow we missed a set of burpees, so 10 burpees OYO, 10 low slow flutter IC, 10 box cutters IC, 10 american hammer IC, 10 big boy sit-ups, have a nice day.
Announcements: 10/5 – CSAUP. 10/12 F3 Picnic. Holly Spring half training opportunity coming up, reach out to Boy George for details.
T-Claps (Recognition):
Prayer: The family of Matt (38) who passed away. The loss of unborn children (miscarriages). Unspoken

He Called You “Sir”!!!!!!

September 23, 2019/in AO Post, Mutiny /QIC: FedEx
PAX: 16-bit, Banana Seat, Cha Ching, Doc, FedEx, Finkle, Fonzie, H1N1, Hump Day, LED, Modify, Noah's Ark, Potts, Promise Ring, Slimer, Sprinkler, UTI, Venkman

PAX: Promise Ring, Hump Day, Finkle, Sprinkler, Potts, Doc, Fonzie, LED, Slimer, H1N1, 16-Bit, Noah’s Ark, Banana Seat, UTI with breathtaker, Cha Ching, Modify, Venkman, FedEx

FNG: Hump Day

EC: H1N1

Warm Up: SSH x 25, High Knees x 15, Butt Kickers x 15, Mountain Climbers x 20, Fozie Arm Circles x 10 F & R, Half Burpees OYO

The Workout: Started at the first shelter with dips x 10, step up x 10 (first right leg then left leg), Derkins x 10 and skull crushers x 10. Rinse and repeat. Then we partnered up, grabbed some coupons (thanks LED and Fonzie) and moseyed over to the playground. While one partner did floor press, ground pounders, and goblet squats with the coupon, the other partner did either squat hold or plank hold, switch, then merkins, pull ups, and mosey across the field and back together for 10 count. We continued decreasing each rep count by 1 (10,9,8,7,6,5,4,3,2,1) but had to call it half way through in order to get to Mary.

Mary: American Hammer, Low Slow Flutter, LBC, Freddie Mercury, Plank Merkins, Pickle pounders

Announcements: UTI AO bid sheet ( all proceeds goes to this month charity), Carpex Odessey Oct. 5, F3 South Wake picnic Oct. 12, check FB and Slack
T-Claps (Recognition): UTI raising money for TMF, Hump Day
Prayer:Noah Arks wife, Banana Seat’s young neighbor who fell over a zip line and landed on her head, FedEx’s wife knee surgery

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