Tag Archive for: LED

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. 

Let the bodies hit the floor

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FNGs:None

Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.

The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.

Mary: No time

Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations

T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken

 

Popcorn and Movie

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FNGs: None

Warm Up: SSH, SFAC

The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge  Walk down ramp, repeat BC/CB on stairs.

 

Mary: Scissors IC for 2 min 

Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2, 

T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.

Prayer: BS mom recovering ,FRAM patience/Humbled at work.

Noice Ordinance Choppa Q

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FNGs: 2 now Rump and Goldfish

Warm Up:SSH, Good Mornings, windmills, Hillbillies

The Workout:partner Sandbag throw 50 yards while one partner does merkins

roll the dice for workout while one pax carries a 80pound sandbag

 Mary:none

 Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of

 T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race  Prayer: for guys that aren’t here 

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

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FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags!  Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.