Tag Archive for: LED

HIT and Broga

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FNGs: None

Warm Up: SSH IC, stretching

The Workout: HIT circuit of bear crawls with merkins, bear crawls with plank jacks, lung walks with squats, happy feet, calf raises, derkins, WWIs, and step ups.

Mary: Extended time of broga and stretching to end the work week.

Announcements: Q’em All Challenge

T-Claps (Recognition): Stovepipe for 5-packing this week.

Prayer: Safe travel and a good time for Flip Phone and his family on their cruise, the PAX in general, military/first responders. 

Inmates Got What They Came For

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FNGs: None

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, Willie Mayes Hayes IC, and some stretching

The Workout: Rotating stations of absolutions, 60# sandbag squats, 40# sandbag WW3s, and 80# deadlift throws for the first round x3 setsRotating stations of chill cut plank hold, 40# sandbag sit-ups, 40# oblique little tea cups, and 80#x2 farmer carry for the second round x2 sets

Mary: Low Slow Flutters IC and Pickle Pounders IC

Announcements: Q’em All Challenge and Weekly Post Tracker

Prayer: Safe travels for Flip Phone and his family, good weather and for kids to get back to school, other PAX who are down or out. 

Got that dog in ya

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FNGs: nope 

Warm Up: Good morning, arm circles, windmill, seal claps

The Workout: It was chilly out, promised to keep the pax moving to stay warm. 4 (long) corners workout; 1st stop 20 merkins, 2nd stop 20 squats, 3rd stop 10 IC shoulder taps, 4th stop 20 lunges. 2nd loop stacked exercises, 3rd loop back down to single exercise and picked up the pace. Afterwords moved to back of school for step ups, erkins, dips.

Mary: LBC, LSF, Homer to Marge, hello dolly, and some stretching to close it out. 

Announcements: FV daddy daughter dance coming up, Q em all challenge is live

T-Claps (Recognition): Good job to all those who pulled themselves out of bed in the cold to go sweat in a parking lot. 

Prayer: YHC took us out

Jack of Webb Gauntlet

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QIC: LED

Warm‑Up

  • Side‑Straddle Hops
  • Good Mornings
  • Fazio Arm Circles
  • Seal Claps

PAX were warm, loose, and already questioning their life choices.

The Thang

We took to the parking lot for a four‑corner modified Jack Webb grinder.
Run the long sides. Shuffle the short sides. Stop at every corner. Do work. Repeat.

Jack Webb progressions ran from 7:28 down to 1:4, pairing movements as follows:

  1. Burpees / Monkey Humpers
  2. X‑Mountain Climbers / Merkins
  3. Squats / Squat Pulses
  4. LBCs / American Hammers

The heart rate stayed high, the mumble chatter low, and the sweat puddles… abundant.

Mary

Unofficial Mary today: Coffeeteria.

Announcements

  • Workout and Q‑Lead Challenge is live — step up and grab a date!

Prayer Requests

  • 2‑Dollar — job interview.

Tundra trot

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FNGs: Warm Up:

25 SSH

Mosey to 2nd location integrating butt kickers, high knees, and karaoke.

Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.

The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island. 
2nd round broad jump 5 lines/reverse lunge 3. 

Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints.  

Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.

Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!

Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.

4 Year Anniversary Hoedown

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FNGs: None

Warm Up: Standard

The Workout: PAX partnered up and – with use of coupons, kettlebells and more – ran through a circuit of Farmer Carry, Forearm Twist, Norma Jean Rileys (Ab Roll), Chest Press, Swings, Curls for the Girls, Snatches, Lunges. At each station, one partner would do the prescribed workout listed above while the other partner would do either merkins, WWIs, burpees, or squats. When the 45 second timer went off, partners would switch places. They’d go onto the next station once both partners had completed that station’s workout.

Mary: Pickle pounders for the pickle ball players present

Announcements: July 4th is on July 4th

T-Claps (Recognition): YHC’s 4 years and going. T-Claps to Fedex, Gump, FRAM, LED, and all those who were building up F3 SouthWake before I arrived.

Prayer: Loafer, Socrates, Michigan Church Shooting

Popeye’s 1 year Anniversary Ft. Gizmo

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FNGs: none

Warm Up: Alternating calls by Popeye and Gizmo – WMH, IW, GM, windmill, Sir Fozio Arm Circles, Popeye Punches

The Workout:

Activity 1 lead by Popeye:

Combo workout: Plank walk down with the wall x Bear plank shoulder taps

5 each, then 6 each, then…and so on….10 each

10 Lt Dans + 10 Star jumps

Penalty burpees for not knowing the mission statement

Activity 2 lead by Gizmo:

Four corners around the outside of the tennis courts: ground pounder, merkin, burpee, monkey humpers

increase rep # after each lap

Mary: alternating calls by Gizmo and Popeye with minimal rest between each set. 10 min total

Announcements: Even-the-Odds next Friday-Check Slack. Stop by the F3 ten at the Run The Quay event

T-Claps (Recognition): Popeye’s 1 year anniversary! Here’s to another year with you fine gents.

Prayer: Loafer’s health and family 

Hump Day at the Trot

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Warm Up: 22 Counts of Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills & Good Mornings

The Workout: Today’s workout was inspired by Hyrox, a high-intensity workout philosophy. 

Round 1: 

100 Weighted Squats 

80 Side Straddle Hops

60 Rut Rohs 

40 Freddy Mercurys

20 Bicep Curls

10 Burpees 

Run around the tennis court 

Round 2 

100 Side Straddle Hops

80 weighted Lunges

60 Close Grip Bench press

40 Hello Dollys

20 Tricep Extensions

10 Inch Worm Burpees 

Run around the tennis court 

Round 3 

100 Mountain Climbers 

80 Up and Over your Rock jumps

60 Merkins

40 Plank Jacks

20 Dips 

10 Broad Jump Burpees 

Mary: (None, No Time) 

Announcements: Memorial Murph coming up on May 26th, 7 am at Womble–Stovepipe will be your Q 

Prayer: Banana Seat- Prayers for friends who have lost family members

X-Ray- Pray for Brother that just got out of rehab, that he may stay on a better path

Breach- continued prayers for my Aunt, she is doing better but has a ways to go 

Can’t escape Ole Red

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FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.

 Warm Up: Mission, Disclaimer.  Squat hold. Plank hold for stating the 5 core values.  Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out.  Thank you. 5 burpee penalty for us leaving  Ponzi behind.  Good mornings, SSH, Frankenstiens and SFAC. 

The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo.  Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother!   Carry all the stuff back to the top.  Mosey down to the bottom, 10 Absolutions OYO.  Jog, Sprint, Jog, Sprint back to the top. 

Mary: 50 I/C leg lifts of various heights and speeds.  10 meat gazers for the new guys. To make it weird. 

Announcements: Memorial Day Murph

T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active. 

Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law. 

I can’t screw it up if I don’t know what it is.

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FNGs: Notta

Warm Up: Mosey, Dynamic Exercises: Karaoke, karaoke w/High trail leg, HK and Butt kick, Flipphone showed up around here. Skips and walking deadlift lunge. Burpee penalty for FP tardiness. Covered 2 technical components of exercise. Thanks for the practice Flipphone.

The Workout:

1. Sumo Squat: (deep squat, toes at 45, focus on leg raise) I/C. 2. Windmill: (straight arms, slow tension stretch, push hips forward) 3. BTTW: (parallel to wall with chest, flex feet, shoulder shrug, no hip sag) This is about the time it started to rain. We covered Mission and Core Values here. The first HIM to DM me the word Sumo gets a tall boy of their choice on me. Except Dumbo he won last time. 4. Shoulder taps: (shoulders parallel, minimal rocking, feet close together) IC to 30 this hurt. 5.

Mary: Bird dog: (angles, height and core contract) Popeye first time.

Announcements: Road Clean up and why Backblasts are important.

T-Claps (Recognition):

Prayer: Flip family friend loss, Buffalo son finding a job, Popeyes daughter.Â