Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.
Nice run with turn backs
Prayers for Bufors, those injured a d recovering Draper, Doible D, 187
Plan for more stretching next week and some organized training and scout runs
33 men completed the Patriot Games workout and celebrated our nation’s independence.
3 FNGs:welcome midstick,waterboy, and cliffhanger
Announcements: F3 dad’s camp, Kid Cracker has tickets
Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead
Good number for U-Turn.
Ranges from 5 – 9.5
Welcome FNG Whiteout
15 Pax gathered in mostly reasonable temperatures for another of the ever popular Ultimate frisbee workouts. Two FNGs were present so disclaimers were read and we mosey’d to the turf fields where YHC had already setup a playing field.
Warm up:
10x SSH IC
10x Daisy Picker IC
20x Diamond Merkin – YHC said these would be the last of the merkins for the day, but he was wrong.
The thing:
We divided into teams – red/black shirts vs the skittles (all other colors). The dropped disc penalty was established as 1 Turkish Getup, with the scoring team calling a workout to be done x10 (either reps or IC). Scoring exercises were all over the place but there were multiple rounds of burpees, merkins, jump squats and star jumps.
40 minutes of play blew by and we wrapped up with some quick left over right/right over left hamstring stretches. Deadbolt even joined us as a surprise guest at CoT.
Announcements:
4th of July Convergence
No Thunder on 4th of July
Prayer requests:
Skidmark on the job hunt
Tons of fun men, as always appreciate the honor of letting me lead.
Aye,
Pikachu
So, after 2 years of being with F3 I finally got the balls to lead a workout. Thanks, Double D for going on vacation and giving me a chance to lead the men through the grind.
Warm Up:
Jog around the tennis court
15 Side Straddle Hop
15 Hillbillies
15 Imperial Walkers
10 Fozzy Arm Circles Regular
10 Fozzy Arm Circles Reverse
10 Good Mornings
10 Copperhead Squat
The Thang: Ten station workout all the way down the Possum Trot road
Station 1 Burpee x 10
Station 2 Rock Curls x 20
Station 3 Merkins x 15
Station 4 American Hammer with Rocks x 20
Station 5 Bobby Hurley x 20
Station 6 World War II x 20
Station 7 Plank Jacks x 20
Station 8 Morning Wood 10 Left / 10 Right
Station 9 Mountain Climbers x 20
Station 10 Monkey Humpers x 20
Sprint Back to the start (Station 1)
THANG ROUND 2 with adding 5 more reps to each station
No Man was left behind!!!!! Everyone picked up the six!
THE WALL
10 Donkey Kicks
15 count – People’s Chair arms out
10 count – Balls to Wall
15 count – People’s Chair arms up
Mary:
20 LBCs (I know we only had time for 1)
COT:
Prayer Request – Pikachu has a job interview and pray for F3 vets to get back out. Let’s reach back out to the guys and get them back in the grind.
QIC: Hello Kitty
YHC is hungry for Qs this week, and the chance for another evening post presented itself down in So. Wake territory, so, to Thunder it is for a 1900 tip-time.
15 gather around a pair of shovel flags, YHC can tell the red carpet has been rolled out, and after a recon mission, we’re off (leaving a cooler at the flags with cold water along the way).
Warm-up:
Thang:
Mary:
COT: 15 strong, and Announcements/Prayers.
NMS:
Tclaps,
Kitty
16 posted @ the Possum Trot in the heat & humidity of another hot Carolina morning in June.
Warm up: Q led by Farva for SSH, IW, Hillbillies, G-mornings, Fazios all IC
The Workout: Pax lined up for a 1-2 count off then bear crawled to their respective pain stations at opposite ends of parking lot. Before YHC could lead the Pax in a 10 count of merkins, Pikachu jumped the gun causing a penalty thereby leading to 20 merkins. Upon bear crawling to each groups pain stations, Pax each proceeded to carry or flip tires to opposite end of parking lot. Stations consisted of farmers carry of 2 40lb water jugs, 2 40lb cinder blocks, flanked and rolled 3″ fire hose, 40lb barbell, large flippin’ tire, medium flippin’ tire, 2 shoulder carry tires, pallet, and slosh pipe. Pax without weights to move stayed back and completed merkins & LBC’s waiting for their turn. Upon reaching end of parking lot Pax bear crawled large hill to complete 20 count of Irkins, Derkins, dips on the guard rail the crawl bear back down hill. Rinse & repeat x 2. After 2 completed hill climbs of the above, the remaining time was used to continue moving weights back and forth across parking lot. The Pax held various forms of plank waiting on the six. Upon finishing, YHC called for a sprint from opposite end of parking lot to the base of hill for another round of Irkins, Derkins, & dips at the top. Since Pikachu had found fault with YHC’s earlier merkin count of 10 it was decided to rinse and repeat the hill work once again! Mosey on over to tennis courts for Mary.
Mary: Farva & YHC decided together to call out a Pax who had never led Mary. Noah’s Ark raised his hand and took center court like a pro leading us in 20 modified Freddy Mercurys IC, followed by 10 Pickle Pounders and 20 WWII’s.
Announcements: Upcoming July 4th 1776 convergence at Womble, up and coming AO for Yoga and Kenny’s Graveyard, and Wake County finally approved the South Wake Park project coming to Crooked Creek.
Name-o-rama
Prayer requests: Crablegs to have continued strength
COT: YHC shared the Golden Rule: Do unto others as you would have done unto you and what that looks like when we all encounter less than desirable situations involving people including family that say or do things that hurt us or rub us the wrong way. React in a way that will demonstrate the love and kindness of Christ in the situations. Noah’s Ark and YHC shared a short testimony how easily we can become agitated and react with the wrong attitude. Let this not be said of us F3 men. YHC led us out in prayer.
Pax of 22 for NutCracker
Warmup
Jog around the parking lot and circle up for 22 rep of exercises (Imperial Walkers, Merkins, LBC’s)
Medicine ball Indian run to the industrial park, Man in front throws the med ball over his head to the pax member behind him. If the Medball hits the deck entire pax does 1o merkins.
At the industrial area, partner up size did not matter, Partner 1 would peter parker merkins up in the incline to the power transformer. Partner 2 would sprint to the transformer and back. repeat until the partners reach the transformer.
At the top of the incline, pax would perform a round of ab exercises in 22 rep count (WWII’s, Low Slo Fludder, Pickle Pounders) On the move over to the railings. Bear crawl plank hold down the railings to the end.
On the move back to the school, Trunk twist with Medball to the pax member behind you. The last man in line sprits to the front on of the line and we repeat. If the Medball hits the deck, pax performed 10 merkins.
Circle back up at front of the school for one last round of 22 merkins.
Ended in prayer, to go out and be a positive influence in whatever way the means.
BB for Sheepdog this morning! My first Q! Much thanks to Yogurt (Joe) for the warm-up, and great support from the rest of you!
Warmup
Hillbillies
Samson stretch
Squats
Sumo squats
Short run
Plank-walk Merkin (we named it Typewriter, comment if there’s another official name. Basically side-step with hands for 3-count, then push-up)
Situps, in-and-outs, v-ups (10 each) x 2, with 10 Hindu push-ups (Dive Bombers) after each set
Short Indian run
Squat jumps
Partner push-ups (horse stance supporting partners legs; needs a name, maybe Horse Merkins?)
CQC – Handshakes and wrist locks
CoT: Yogurt led devo on finding the calm in the midst of a busy, media-filled day. Double D’s nephew got his job back, prayers for a straight road. Prayers for injured members.
17 Pax posted. Great Q by Rams
EC: Boy George, Emeril, Skidmark
Warm-up
Mosey to the soccer fields for warmup. SSH, FO arm circles, cotton pickers, imperial walkers, hillbillies. Partner up based on overall ability. Split partners into 2 teams to get evenly matched teams.
Main workout
Each team did a count off to get a number assigned to the pax, and had to perform 20 exercises 1 pax at a time. The pax would bear crawl 10 yards, then sprint to the other end of the soccer field, do the exercise associated with their number (or multiple of that number), then sprint back. Then the next pax would go. The remaining pax would do either 10 merkins, 10 ww2, 10 lsf in cadence, or 5 burpees and then do a squat hold until the pax doing the exercise returned. The 20 exercises were plank jacks, American hammer IC, diamond merkins, monkey humpers IC, Homer to Marge IC, burpees, Turkish get ups, LBC IC, left arm plank hold IC, right arm plank hold IC, star jacks, Carolina dry dock, pickle pounder IC, chilly jacks, Freddie Mercury IC, jump squats, wide arm merkins, Peter Parker IC, deep squats, box cutters. Each was a set of 5. When the team finished all 20 exercises, they ran to the other end of the soccer fields at Womble, and then did a 1 loop Indian Run back to the flags.
Mary
We then did an extended Mary with each Pax contributing 2 exercises for a 5 count each.
Announcements
Please make sure to update emergency and contact info so site Qs know who to contact in case emergency. July 4th, contact info on the page, new AO for Yoga starting, Kenny’s Grave resurrecting July 12 at South Park in FV .
Prayers DD, Crablegs, unspoken. Rams took us out.