Posts

Back to Old School Workout

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

FNGs:  Orca (Mike Pellicci)

Warm Up:  With the help of FoulBall:  side saddle hops, cherry pickers, good evenings, fazio arm circles

The Workout:

Rock pile:  5 rounds of 15, 12 and 10 reps of:  Curls, triceps extensions, squats, upright rows and shoulder press.

Run to ten poles, doing 1 increasing to 10 merkins at each pole.

Dice game with a round of each pax rolling and leading with 10 reps of:

  1. Double Merkin Burpees
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. One leg step ups
  7. Lunges
  8. Dips
  9. LBC’s
  10. Mountain Climbers
  11. Plank Hold

Mary:  a few rounds of lbc’s, sit-ups with various poses, ww1’s, box cutters and shoulder taps

Announcements:  Picnic, others

Prayer:   Peace and happiness

The Ultimate Dodge Job

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

FNGs: None
Warm Up: Mosey to the “PIT”
The Workout: Ultimate Frisbee with a Dodge Ball twist.  A nice 3 on 4 game of Ultimate was interrupted by the occasional Dodge Ball thrown by two injured Sad Clowns (LipSync and John Deere).  Don’t worry, we participated in the scoring and change of possession exercises.
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father (Walter) that is going into Hospice Care, Cancun’s second Dad (Buster) who is in the hospital and Kubota’s friend’s (John) wife who is in the hospital

Ultimate at Thunder

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

FNGs: Welcome Snoopy and Hertz!

Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.

The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.

Mary: Not  today

Announcements: Check slack and FB.

T-Claps (Recognition):

Prayer: Unspoken.

YHC took us out.

Partner Up

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

7 PAX came out to Thunder for a spring evening workout, including Boitano from F3 Raleigh.

FNGs: None

Warm Up:  SSH, Cherry pickers, good morning, L+R overhead stretch, fazio arm circles

The Workout:

Starting at the playground:  Pax Partners up and take turns completing :  5 sets of two exercises:

Partner 1 – 5 pull-ups, Partner 2 – 10 merkins

 

Jog to pavilion:  Continue with same partner, completing 5 sets of two exercises:

Partner 1 – 10 one leg step-ups, Partner 2 –  balls to the wall

Then completing 5 sets of two exercises:  Partner 1 – 10 dips, Partner 2 –  10 Squats

 

Jog to baseball fields:  5 sets of two exercises:

Partner 1 – 10 upright rows, Partner 2 –  diamond merkins

 

Jog to rock pule:

2 sets of four exercises:

10 curls

10 triceps presses

10 upright rows

10 shoulder press

Mary:  LBC’s, WWI, peter parkers, low slow flutters, plank hold  (repeat)

Announcements:  Long run coming up at the end of the month

Prayer:  Favorable test results for Pikachu’s wife, Peace and Gratitude

LipSync’s Redemption Song

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

Warm-up

  • Mosey to rock pile, get a rock and mosey to the shelter for warm up
  • SSH
  • Good mornings
  • Daisy Pickers
  • Arm circles
  • Michael Phelps

Work out

  • As per Forcep’s request… we started with rocks
    • Curls for the Girls
    • Tricep extensions
    • Shoulder press
    • Ruh rows
    • 11’s on the wall with wonder bras and LBCs
  • Redemption on the stairs
    • Mosey to the stairs in the Abyss for wheel barrels up the stairs
    • Mosey back to the shelter to gather rocks and off to the parking lot
  • Of course, one round of Bearly Curling before returning rocks
  • Mosey to the tennis courts for some Mary

Mary

  • One round robin of dice throwing and completing the identified exercise and reps
  • Nonstop session of low slow flutters, projector and some more low slow flutters
  • Have a nice day

Announcements

  • Art Vandelay’s (Trevor Cundiff) annual cancer diagnosis Q at the Crick in Raleigh on Saturday, April 10th. LipSync will be driving one Clown Car and hopes others will follow.

T-Claps

  • Gump getting a new job

Prayer request

  • Those being impacted by COVID

LipSync’s comeback concert – Let’s get CARDIO and BENDY

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

Warm Up:

  • Run 1 lap around soccer field
  • SSH
  • Good morning’s
  • Daisy pickers
  • Windmills
  • Arm circles
  • Imperial Walkers/Hill Billy’s

The Workout:

  • Go to rock pile
  • Line up with rocks
  • Cardio Laps (An option for those wanting more strength training – Roll the dice as many times as possible while the rest of the group does the cardio laps):
    1. Curls for the girls with the rock, high steps to designated spot, 5 merkins, mosey back and plank until the 6 returns
    2. Ruh Rows with the rock, grapevine to designated spot, 5 merkins, mosey back and plank until the 6 returns
    3. Dice roll with exercise
    4. Overhead press with rock, butt kickers to designated spot, 5 merkins, mosey back and plank until the 6 returns
    5. Dice roll with exercise
    6. Triceps extensions with the rock, high skip to designated spot, 5 merkins, mosey back and plank until the 6 returns
    7. Dice roll with exercise
    8. Curls for the girls with the rock, fast mosey to designated spot, 5 merkins, mosey back and plank until the 6 returns
    9. Dice roll with exercise
  • Bearly curling and curls for the girls in the parking lot
  • Return rocks and mosey to tennis courts

Mary:

  • A Dauber Yoga session for the soul

Announcements:

  • Q scshool coming up

Prayer:

  • Those being impacted by COVID and Candice’s recent cancer diagnosis

Tag, You’re It

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

Pax of 6 sharing the Womble playground with some kids who were playing tag.  Looks like they were having more fun than we were.

FNGs:  None

Warm Up:

SSH, Cherry pickers, good morning, fazio arm circles

The Workout:

Starting at the rock pile:

4 sets of five exercises:

10 curls

10 triceps presses

10 lunges

10 upright rows

10 shoulder press

 

Next to the playground for 25% of a Murph workout:

25 Pull-ups

50 Merkins

75 Squats

 

To the pavilion for a dice game.  Pax took turns rolling 2 dice and leading 10 reps of the corresponding excercise:

  1. Double Merkin Burpees
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. One leg step ups
  7. Lunges
  8. Dips
  9. LBC’s
  10. Mountain Climbers
  11. Plank Hold

Mary:  10 minutes, rotating around the circle calling out a core exercise.

Announcements:  See Slack/Facebook

Prayer:  Kubota’s friend who’s wife recently passed away and for those suffering with covid.

The English Strain

/in /QIC:
PAX: , ,

FNGs:

Not today
Warm Up:

Mosey to the rock pile

SSH x21

Imperial Walker x10 IC

Hillbillies x11 IC

Good evening x10 IC

The Workout:

Grab a rock and mosey to the playground

Pull ups x10

Rock homer to marge x11

Mosey to pavillion

Lazy Dora – each pax performs:

  • 50x Hand Release Merkins
    • Plank hold while resting
  • 100x Rock squats
    • Preacher’s chair while resting
  • 150x LBCs – cue Deere coughing from ab soreness and saying he had the “English strain” of C19……
    • 6″ leg hold while resting

Leave the rock and mosey to the white fence. Type writer back and forth with 5x derkins at each stop – 20x derkins total.

Mosey back to the pavillion and recover the rock. Return rock and mosey to shelter for Mary.

Mary:

Mary around the horn with 20 counts by each pax – low slow flutters, diamond merkins, chillcut plank, and pickle pounders.
Announcements:

F3’s 10 year anniversary is January 1st.
Prayer:

Unspoken

12 Days Of Christmas

/in /QIC:
PAX: , ,

Warm Up: Mosey to Rock Pile doing dynamic stretches, mosey to shelter.

The Workout: 12 Days of Christmas ladder…

1 double Merkin burpee / 2 squat wonder bra, 1 double Merkin burpee / etc etc- up to 12 then back down… workout as per photo.

Totals = 24 Double Merkin Burpee, 44 Squat Hold Wonder Bra’s, 60 Right/Left Leg Step Ups, 72 Dips, 80 Box Cutters, 84 LSF, 84 Diamond Merkins, 80 triceps’s extensions, 72 Ruck rows, 60 Curls, 44 SSH, 24 cadence Santa Sack to the Wall.

Mary: Rudolph The Red Nose Reindeer – Squat Hold During Song, Push Up on Santa, Burpee on Rudolph, Star Jump Christmas.

Prayer: unspoken