Find a few rocks, play with rocks, put rock back where you found them
Standard warm up and fun with the rocks at the tennis courts.
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VC
Mostly road for 9.8 mile ride. Fun down hill on Bass Lake Road.
Friday’s a Great Day for Leg Day
Warm Up:
- March-in-place (in cadence)
- High-knees (in cadence)
- Butt-kicks (in cadence)
- Heisman’s (on my up)
- Double Heisman’s (in cadence)
- Side-straddle hops
- Frankenstein’s
- Willie Mays Hayes
- Buns of Steel! (don’t ask…)
- Good mornings
Heavy Warm Up:
- Slow squats (in cadence)
- Pulse squats (in cadence)
(Hold the Squat Position):
- Sir Fassio arm circles
- Seal claps
- Overhead claps
- Hallelujah’s
- Moroccan Night Clubs
- Tighten the circle, do Slam ball passes in squat position
- Green Sally Up (the whole 3min 25sec):
The Workout:
Session 1, Round 1
- (25) STRAIGHT CALF RAISES
Stadium Stairs
- Lateral duck walk w/ squat (right lead)
- Lateral duck walk w/ squat (left lead)
- 1 flight walking kickbacks singles
- 1 flight walking kickbacks doubles
Session 1, Round 2
- (25) INWARD CALF RAISES
- Rinse and repeat stadium stairs
Session 2, Round 1
- (25) OUTWARD CALF RAISES
- (1) flight stadium sprint singles
- (1) flight stadium sprint doubles
- (2) flights stair burpee/pushup combo
Session 2, Round 2
- (25) STRAIGHT CALF RAISES
- Rinse and repeat stadium stairs
Session 3, Round 1
- (25) INWARD CALF RAISES
- (1) flight walking lunges singles
- (1) flight walking lunges doubles
- (1) flight crossovers left
- (1) flight crossovers right
-
(1) flight in-n-out jumps singles
Session 3, Round 2
- (25) OUTWARD CALF RAISES
- Rinse and repeat stadium stairs
Session 4, Round 1
- (1) flight side shuffle left
- (1) flight side shuffle right
- (1) flight two foot jumps singles
- (1) flight two foot jumps doubles
No Mary…have a nice day.
Announcements:
- Travis Manion Foundation this weekend: https://www.travismanion.org/events/manion-wod/f3-south-wake/
- Rubiks’ Friday Night street outreach ministry tonight, 4/26 and every 4th Friday
Prayer:
- Safety and success for Rubiks’ street ministry
- Safe travels to GA for Buffalo and his wife’s anniversary
Mumblechatter, upper body and core
FNGs: none
Warm Up: Arm circles, t-claps, Overhead claps, daisy pickers, Willy Mayes Hayes…
The Workout: dips, planks, peoples chair, low slow flutters, box cutters, WW1, LBCs,..
Good workout and conversation with @Ausfart.
swirling around sugg
A good 9.6 miles circling Sugg farm. Down Cell Tower, Down Soul Crusher, outside the fence and finish down
Better late than never
FNGs: None
Warm Up:SSH, Daisy Pickers, Hill Billies, Imperial Walkers…
The Workout: Popcorn fun with rocks working Legs and upper body with a bit of core work.
@MotorBoatin showed up a bit late. Thanks for the good work out guys.
VC has the Cutest PAX
FNGs: None
Warm-up: OYO
Workout: just over 7.5 miles around Holly Springs (see map)
Shoutout: Fumunga (The incredible bike setup) and his daughter (hanging on for her life wearing a smile)
Prayers: YHC led us out
Honored to lead. -Dauber
Crushing It with Rocks
5 PAX worked their summer beach bods with some rocks. We each called an exercise to put in 5 sets around-the-horn:
- Biceps
- Shoulders
- Quads
- Triceps
- Back
- All the Rest
T-Claps for Socrates hanging tough and sticking with F3 the past few months!
The Return of the King
FNGs: None Warm Up: Why?
The Workout: run in place followed by 3 count pushups and Spiderman’s in cadence x10.
Ab work.
Squats n stuff with some stretching worked in the bring heart rates down.
Rince and repeat x3.
Ended with lower body stretches.
Mary: built in Announcements: F3 State of the Union and pushing Brandon. T-Claps (Recognition): AARP for sponsoring Thunder
Prayer: Kubota’s cousin on the passing of her husband.
Rams’ vagina.
Rocking It Out
Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!