Posts

Screenshot 2023-08-04 105038

Relatively cool morning

/in /QIC:
PAX: , , , ,

Warm Up: SSH, good morning, frankenstein, imperial walker, slo-mo merkins

The Workout:  YHC had nothing planned for today because YHC is lazy.  Started with 7’s in the parking lot (burpees & squats).  Mosey to the covered shelter for BTW & People’s Chair (X2), moseyed to the stage thing, stopping along the way for an exercise the name of which is escaping me at the moment, for dips & box jumps (X2).  Moseyed some more around the track and had some fun with Carolina Dry Docks and Reverse Lunges (X2).  Mosey back to stage thing for more dips, some derkins, then headed back.

Mary:  Started with a move I saw at F3 Timeshare in Myrtle Beach – On your six in a V position, start with left leg extended while the right leg is tucked to your chest.  Hold for 10 seconds.  Switch legs, hold for 10 seconds.  Then both legs extended, hold for 10 seconds.  

After that was popcorn Mary.  Box Cutters, Freddy Mercury, Jane Fonda, Heel Taps, and some elbow-to-opposite-knee thing that Jellybeans called.

T-Claps (Recognition): Prayer:  Forceps getting ready for a move to DC while also prepping for an interview to move up in his company.

Extra Shots for Everyone

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

FNGs: None

Warm Up: SSH, 20 merkins OYO in honor of @vasoline “they are the only merkins you’ll get all day”

The Workout: Q arrived about 30 minutes ahead of the workout to find @jellybeans, @bobby boucher and @sunshine (Tyler Mosko) and @gamecock already EC-ing. Q joined for a few trips around the park ahead of the route. A few extra tequilla shots if you will.

The ME was hot and sticky, and generally felt like a bad decision as we wandered through neighborhoods, through downtown, to the end of Academy St. and the back to the start along Judd Pkwy.

Upon arrival back, @flop and @jellybeans squeezed in a few extra steps to hit their targets. A great jog with great mumblechatter, nothing breeds comradery like shared misery.

I forgot what we did after the run, probably some prayer requests and T-Claps. All of the morning tequila gave me brain fog.

@Finkle was missed for our travels.

Screen Shot 2023-06-06 at 1.13.26 PM

My Wife’s Yoga Instructor

/in /QIC:
PAX: , ,

FNGs: none

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout:
Thing 1: Four Corners
Add on one exercise each corner. Then take them off on the second go through. Exercises were Merkins, WWIs, Squats and Mountain Climbers

Thing 2: The Wall
Moseyed over to the low wall next to the playground. Urkins, Durkins, Dips and Step Ups. 3 rounds.

Thing 3: The Rocks
Moseyed over to the rock pile. Curls for the girls, Tricep extensions, Ruh Rohs, Overhead Press and Imperial Walkers. 3 rounds.

Thing 4: The (other) Wall
Alternating People’s Chair and Balls-to-the-Wall. 3 rounds.

Mary: Popcorn Mary. Pumpkin Spice introduced us to a new favorite called “My Wife’s Yoga Instructor.” American Hammer position, but alternate arms reaching to the side and back. Good stuff! We all threw out some exercises and then wrapped up with some stretches.

Announcements: CSAUP and picnics coming up.

Prayer: Pumpkin Spice’s buddy for strength and guidance navigating life changes.

image000000

🇺🇸 Memorial Day Murph 🇺🇸

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

FNGs: N/A

Warm Up:  I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦

The Workout: The MURPH 💪

1 mile buy in

100 Pull-ups

200 Push-ups

300 Squats

1 mile punch out

Thank everyone who has served our country a little respect goes a long way 🪖

Prayer: unspoken PAX’s




2362EAFD-1B3E-468E-90C5-FC74FE72B77F

Basketball Closed? Modify as Needed.

/in /QIC:
PAX: , , , ,

FNGs: None

Warm Up: Mosey to see if basketball court open. Fence locked :/ 10-15 count GM,WMH, Arm Circles, SSH, EW, Hillbillies. Mosey to bleachers. 

The Workout:

Circuit 1: Climbing bleacher merkins: 10,9,8,7,6,5,4,2 = 51. Mosey to playground.
Circuit 2: 3×17=51 Step ups/R Bulgarian Squat, L Bulgarian Squats.
Circuit 3: 3×17 alternating Urkins and Inverted Rows. Mosey to cinder blocks. 
Circuit 4: 3×17 Cinder Block Curls/Triceps/Press

Mary: 3×17 American Hammer/LSF/LBC

Announcements: CSAUP June 10th. 

T-Claps (Recognition): @Woody and @Jellybeans EC to U-Turn, then EC to GP.

Prayer: Motor Boatin 29th Wedding Anniversary and mother turns 88 next week. Safe travel for Socrates daughter and son-in-law to Africa, Pumpkin Spice’s M in Israel. 

John_L_Sullivan

12 rounds with Cletus

/in /QIC:
PAX: ,

FNGs: none

Warm Up: mosey, side straddle hops, good mornings, imperial walkers, sir Fazio arm circles

The Workout: on the tennis court, each corner with a designated exercise (under the fence, side step lunge, crab cake, butterfly ups). Travel from corner to corner with bear crawls, side steps, crab walks, duck walks. Starting at one rep per exercise and adding a rep with each round, attempting to get through 12 rounds. Things got hard around round 6, we made it through 9 before time cut us short. Mumble chatter was top notch.

Mary: LBCs, out and ups, pretzels, chill cut spiderman

Announcements: picnic and Memorial day murph upcoming

T-Claps (Recognition): none

Prayer: general

Recruta_zero_03

Making Beetle Bailey Proud

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

FNGs: none

Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: I like workouts that help make daily life better. Even though my daily life isn’t like being in the Army, they have some great exercises for strong movement. Today’s workout was inspired by the ACFT.

Thing 1
Started with a run around the baseball fields. Stopped at the rock pile and got a mediumish rock. 3 rounds of the following:

  • sumo squat w/ rock
  • overhead press w/ rock
  • ruh rohs w/ rock
  • hand release merkin
  • plank
  • sprint to the end of the parking lot, mosey back

Returned rocks and ran around the soccer fields, stopping back at the tennis court concession stand. All in all we got about 1.5 miles in.

Thing 2
We had some extra time because these dudes are BEASTS. 2 rounds of People’s Chair, Urkins and Dips.

Mary: Popcorn Mary followed by some yoga / stretching.

Announcements: F3 South Wake picnic, Memorial Day Murph

T-Claps (Recognition): Shooting Blanks for coming back out for his second workout. Keep it going!

Prayer: any injured PAX

BuildABearBanner

Build-A-Bear Workshop!

/in /QIC:
PAX: , ,

FNGs: no sir

Warm Up:  Mozy to HS Rd and return speeding up and slowing down on command, Good Mornings, SSH, Imperial Walkers, Windmills

The Workout:

  1. Build-A-Bears, stack ’em up style
    1. Do this
      1. Burpees x1
      2. Shimmy Left
      3. Squat Jumps x1
      4. Shimmy Back
      5. Squats x1
      6. Shimmy Right
      7. Merkins x1
      8. Repeat in reverse 7-1
    2. Repeat “Do this” adding +1 to each workout until at x5 for each
  2. Erkins, Derkins, Dips on the fence rails x25 each
  3. Mozy to HS Rd and return
  4. Preachers Chair x2, Balls 2 Wall x1
  5. Build-A-Bears, stack ’em up style – swap the position of Burpees and Merkins this time
  6. Mozy to HS Rd and return for Mary

Mary:  Ankle Grabbers, WW2s, Freddy Mercs, Chill Cut Plank Hold, Homer 2 Marge

Announcements:

  • Look for opportunities to support this weekend at the Spring Classic
    • Aid Station
    • Run with Wolfie (Bobby B.) and 3 Alarm (Lipstick)

T-Claps (Recognition):  Great job to the aid station champs for the FB recognition.

Prayer: unspoken

new-hollysprings-2

Spring Training

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

FNGs: Fried Okra

Warm Up: F3 intro delivered for FNG. SSH, good mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps 

The Workout: thing 1: four corners. PAX moseyed out to the ball field. Someone lost their shirt, so we opted to move out into the grass. Start at home with merkins. First base; merkins and squats. Second base; merkins, squats and WWIIs. Third base; merkins, squats, WWIIs and mountain climbers. Second time around we stayed taking exercises off. Once complete,. Moseyed to the rock pile.

Thing 2: rock work. Curls for the girls, Tris for the guys, ruh rohs. 3 rounds.

Mary: popcorn Mary followed by a bit of yoga.

Announcements: Breach’s street cleanup

T-Claps (Recognition): Foot Fault for coming back out to the gloom and Fried Okra for coming out for the first time. Great work fellas, hope to see you again soon.

Prayer: Davis (3 Alarm)

Shoulders and Arms

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

FNGs: None

Warm Up: Lap, SSH, Sir Fozio Arm Circles/Seal Clap/Overhead Clap, Good Mornings

The Workout:

Five rounds: Straight count or in cadence depending on exercise: 25,20,15,10,5 reps for total 75

Cinder Block circuit playground area: Curls, Triceps, Shoulder Press, Row, Ground Pounder

Run to Station Two

Brick Wall Circuit: BTTW, People’s Chair, Carolina Dry Docs

Run back to Playground

Repeat

Mary: LBC, LSF, Box Cutter, Hundreds

Announcements: Man Night at Hope Community Church, Wednesday, March 22nd, 6:30PM.  All men invited. 

T-Claps (Recognition): All the men who completed 75 Hard

Prayer: Nemo’s daughter just turned 15, test for driver’s permit today. All PAX recovering from illness or injury.