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Running in the Rain at KG

FNGs: YES!  Welcome Stephen Rotich, a.k.a. “Ham”. He works for the highway patrol and is in charge of all of the radios.  Originally from Kenya, moved to FV 5 yrs by way of NY; married to an Army National Guardsman; two children.  Thank you Warbucks for giving Ham the mission of F3 and helping me with disclaimers.
Warm Up:  SSH, IW, Frankensteins
The Workout:  Ran to and from Fleming Loop.  Stopping along the way for merkins, dips, daisy pickers, squats, lunges.  Ran to the FL shelter and did BTTW, people’s chair, hillbilly, imperial walkers, monkey humpers.
Mary:  sprinted to KG shelter just in time when the skies really open up with a downpour.  Stretching OYO
Announcements:  Sign up for Hollyfest
T-Claps (Recognition):  All pax who ran in the rain this morning and Gamecock for picking up the six.  Nice job getting in 2.6 miles today men.
Prayer:  adoption delays and costs, marriages, UNSPOKEN, new old boss.

YHC took us out.  Honored to lead.  -Dauber

 

 

How do Furries use school bathrooms?

    FNGs: None Warm Up: Lions don’t warm up before hunting. The Workout: used Breach’s big tire. Did and “Indian Run tire flip” around the parking lot. Included a […]

SEVEN is your lucky number

24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!

How to get schweaty in under a mile.

FNGs: none
Warm Up: Side Straddle Hop, Good Mornings, Imperial Walkers, Hill Billies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: We moseyed over to the ball field. Starting at home plate, we performed an exercise at each corner of the field. Squats, Merkins, WWIIs and Mountain Climbers. All 20 count. Five rounds for a total of 100 each. It was such a humid morning that PAX were encouraged to hydrate along the way.
Next we lined up on the brick wall for People’s Chair. 10 count down the line, with 10 PAX, equaling a 100 count. Recovered and lined back up Balls-to-the-Wall. A quick 10 count down the line once more. Moseyed back for Mary.
Mary: LBCs, American Hammers and Homer-to-Marge. Ended with some yoga.
Announcements: Stay hydrated!!!
T-Claps (Recognition): Olaf from F3 Houston for joining us while down range.
Prayer: Stubs!

Sheepdog – 5/13/22; Build a Panda

FNGs: None

Warm Up: A little follow the leader, then intervals of Good Mornings, Willie Mays Hayes, SFAC front and back, SSH, Daisy Pickers, Michael Phelps, & Frankensteins.  Ended on speed skaters.
The Workout: Pax started a little build-a-squatted bear.

Starting with 1 squat, then bear crawl to the other end of the parking lot line, two squats, etc, up to 10 squats.  Then over to the to cover for rotations of dips/Capoeira push-ups/erkins, chest press, LBCs, Rows, and alternating lunges (front, side, back; each leg).  The pax doing the LBCs set the time with 25 in cadence.  We did 3 rounds of this.  Between each set that Panda came out with a little kung-fu action.

Announcements: Triangle Tri, coming up. Food train for Lipstick.

Prayer: Job situations, family, Lypstick’s wife.

Sheepdog- 10/29/21; Tower of Terror

Two pax showed up to brave the Tower of Terror.  Glad Kitty Litter showed up. I’m sure I would have been doomed on my own. 
EC
: Shredder
Warm Up:

  • Quick  mosey Around the parking lot.
  • SSH x 25 ic
  • SFAC f&b x 10 ic
  • Michael Phelps x 10 ic
  • Frankensteins, x10 ic
  • IW x 10 ic
  • HB x 10 ic
  • Daisy Pickers x 10 ic
  • Willie Mays Hayes x10 ic
  • 2 sets of WC strikes then Wedging x 25 ic

The Workout:

we climbed the Tower of Terror floor by floor and faced whatever that floor had to offer.

  • 16 step-ups to floor 1. 10x Plank Jacks ic, 10x Dips, 10x knee strikes.
  • 16 step-ups to floor 2. R&R
  • 16 step-ups to floor 3. R&R
  • 16 step-ups to floor 4. 10x Erkins, 10x Squats, 10x 2 punch combos.
  • 16 step-ups to floor 5. R&R
  • 16 step-ups to floor 6. R&R
  • 16 step-ups to floor 7. 10x LBCs ic, 10x Star Jumps, 10x 2 punch combos + knee strikes
  • 16 step-ups to floor 8. R&R
  • 16 step-ups to floor 9. R&R

Mary: Nope. Ran out of time.
Prayer: Marriages.

9/11 tribute at Sheepdog

3 Pax suffered through a grueling tribute to 9/11. May we never forget! 🇺🇸

Co-Q with Farva and Shredder.
Warm Up: we jumped right in with 911 exercises!

  • 100x SSH
  • 100x squats
  • 100x SFAC, seal claps, overhead claps. 
  • 100x LBCs
  • 100x Merkins
  • 100x Frankensteins
  • 100x American Hammers
  • 100x front kicks
  • 100x dips
  • 11 Burpees.

The Workout:

110 Mt. Climbers, in cadence, to represent the 110 stories climbed by our brave firefighters.

50 high knees, in cadence, to come back down.

Mary:

Some well earned Good Mornings!

Announcements: TMF 9/11 run tomorrow. BRR folks, upcoming CSAPs.
T-Claps (Recognition): our nations heros. 🇺🇸
Prayer: Farva’s situation with M’s fired worker. Our nation and our leaders.
EC: Shredder

Hangman at the Nest 8/10/2021, or “Can I buy a vowel?”

PAX of 4  came out to support YHC for my first Q 😬 and for Hangman at The Nest

FNGs: None today. I did wear a new shirt though

Warm Up: Quick lap around the parking lot, SSH, Willy Mays Hayes, Sir Fazio Arm Circles (forward and backward), Imperial Walkers, Hillbillies

Mosey to the top corner of Falcon.

The Workout:

YHC had set up Hangman stations at each of the 4 corners of Falcon Park and an additional station in the courtyard of the middle school campus. (Shoutout to my lovely M who helped me laminate a few sheets of poster board in case there was rain/heavy dew in the gloom.)

At each station, PAX took turns guessing the letters in my chosen word for that station. For each guess (correct or incorrect), PAX completed an exercise. They had 5 “free” incorrect letter guesses; on the 6th incorrect letter guess, they/we incurred the penalty exercise.

Top corner of Falcon:
Each guess = 10 SC squats
Penalty workout = 25 Monkey Humpers in cadence (averted)

PAX learned quickly that YHC’s career as a writer and editor was going to be trouble. I had revealed that all the words had something in common, and @Pikachu’s discovery that all the words were adjectives was a big breakthrough in that it ensured “o-u-s” were good guesses at each station.

Total workout for this station: 13 guesses = 130 squats
(ok, in retrospect, I see why I was hurting this week…)

Mosey to the second station.

 

Academy corner of Falcon:
Each guess = 2 Turkish Getups
Penalty workout = Alphabet (averted)

Went with a word that is close to many PAX’s hearts. This is the only word that PAX recognized as being part of the English language. Props to @Finkle for guessing the “F.”

Total workout for this station: 11 guesses = 22 Turkisk Getups

Mosey to the third station.

 

Academy and Ennis corner by school:
Each guess = 5 3-count step-ups on the wall (alternating legs with each set)
Penalty workout = Wall Worm (PAX would be in Urkin position on the wall and inch their way to the staircase down the street) (averted)

Picked my penalty workout for this station to align with the meaning of this word. Shoutout to @Finkle for guessing the “X” 🤷‍♂️. By this point, PAX were so confused by word choice, they suspected I would use French words 😂. Maybe next time lol

Total workout for this station: 14 guesses = 70 3-count step-ups

Mosey to the fourth station.

 

Courtyard:
Each guess = 10 LBCs
Penalty workout = 10 World War IIs; Alphabet (couldn’t dodge this one)

@Pikachu’s first trip to the courtyard, he said. YHC confession: had to look this word up on my trusty cheat sheet to make sure I remembered how to spell it. I also don’t recall how close PAX were to guessing the word before they hit 6 incorrect guesses. I think they had guessed 4 or 5 times. Also worth mentioning (to whom, I’m not sure) is that the clock was ticking by this point (6:10 or so). YHC modified this station so that we would get a slight Mary workout in.

Total workout for this station: ~10 guesses = 100 LBCs, 10 WWIIs, and Alphabet

 

Ennis and Falcon corner:
Didn’t get to this corner. The word was going to be ARSENIOUS. Passed it on the walk back to the parking lot.

 

As we were walking back, YHC asked PAX if they had figured out the theme among all the words. Someone guessed that they were all adjectives, which is correct but not what I had in mind.

Each of the words contains all 5 vowels in order: A E I O U. For the total geeks like me, here’s a post that I used for inspiration. Also, shoutout to aspiring/unwitting FNG Craig who first used the word “abstemious” with me the week before, which started me down the rabbit trail that ended with this workout.

Would definitely recommend this format for a workout. PAX enjoyed themselves, scratched their heads, and learned several words they’ll never use again. One recommendation for future application: add a time limit for how long PAX can take to guess. This will keep the pace of the workout fast and allow you to get through all the stations and Mary.

 

Mary: Had to modify and cut short due to time: LBCs, WWIIs, and Alphabet

Announcements: Several runs and CSAUPs coming up

T-Claps (Recognition): Appreciate dudes coming out to support my first Q. Good work, all. Shoutout to the cat whose ear-curdling howls while we were standing at the top corner assured us it was either the best morning in a while or one of the worst. Perhaps it was just a fellow 🐈 throwing up support for @K I T T Y  L I T T R.

Prayer: @Gamecock’s new job; that God would continue to give us the strength to lead and love our families well. Let’s get it.

My Boobies Are Real

I had a playlist queued up and ready to go for today’s tabata style workout.  It was, unsurprisingly, a heavy metal mix that I was really looking forward to.  Opeth was going to be playing and I love Opeth.  Well, that all completely changed when I rolled up to the AO and got out of my car to find Gump and Forceps dancing in the parking lot to OPP.  I quickly found a 90’s rap and hip hop playlist on Spotify and got that ready.  Spotify and I disagree on what should or should not be on a station like this but we listened to it anyway.  It was, after all, the source of this title.

FNGs:

Not today

Warm Up:

SSH x20 IC

Daisy Picker x10 IC

Windmill x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

Trunk twists x10 IC

The Workout:

As metioned above, this was going to be a tabata style workout.  I had let the guys know that I had to get up early to start the smoker so if I was smoking at home we were going to be smoking here this morning, and today’s target was abs.

The cycle was 40 seconds on and 20 seconds off for 6 rounds of these 5 exercises:

Low Slow Flutter

Hello Dolly

Boat/Canoe

Gas Pumps

Australian Snow Angels

I’ve done this workout before with mixed results.  This was pretty good.  Some interesting music and entertaining mumble chatter, especially from Gump who may be the next big thing in rap music.

Not to leave the combatives out we finished up by doing some striking.

25x single strikes

25x double strikes

25x triple strikes

Mary:

Since we had already done all the ab work we did some legs

Squats x20

Lunges x10 IC

Reverse lunges x10 IC

Announcements:

Pikachu is moving and has requested help.  We all just assume that he’s going to put things on his back and run to the new house so if you don’t see a truck you should just keep driving.  But if you want to help I’m sure he’d love some.

Prayer:

Cyclops’ son and Shredder’s family are flying back home today from their mission trip

YHC’s mother-in-law’s cancer surgery next week.

School’s Out for Summer

Workout Date: 07/06/21
FNGs:None
Warm Up: Side Straddle Hops x20 In Cadence, Good Mornings x5 IC, Imperial Walkers x20 IC, Sir Fazio Arm Circles x10 IC forward, x10 IC reverse
The Workout: Mosey across street to school quad for Sevens up the ramp (squats/star jumps). Bear crawl up the ramp. Mosey to picnic tables for 10-15-10 bench work pyramid. Mosey back across street to the park entrance. Burpees x5. Mosey down street to stop light. Merkins x10. Mosey down side street to other park entrance. Squats x10. Mosey into parking lot for four-count American hammers x20. Mosey to walking loop and partner up for 1/2 Dora 1-2-3 (50 merkins, 100 LBCs, 150 Squats). Jack Webbs.
Mary: Dolly, Homer to Marge, Freddy Mercurys, maybe another one or two. All x10 IC.
Announcements: I forgot to mention the Carpex/South Wake Q swap weeks (last week of July, first week of August).
T-Claps (Recognition): Thank you PAX for the AO advice.
Prayer: Safe travels for Norm’s move to El Paso, Gamecock’s job prospects.