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You Wanna Join us for a Kettlebell workout?

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We started today at the playground.  I brought the TRX for I was expecting a low turnout.  To my surprise we had good numbers today with some regulars being out of town.  DeAngelo joined us halfway through once Emeril sent him the invite.  Expect to see him post sometime in the near future and he will get a name once he finishes his first workout.  Thank you all for joining and leading by calling out Kettlebell exercises.

Warmup:

20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Right Foot Over Left
10 Cadence Count Left Foot Over Right
15 Cadence Count Good Morning

The Thang:

One Pax Member was on the TRX another was doing Derkins on the Tire or Pistol Squats.  The Rest where doing Kettlebell Exercises called out by the pax.  Pax members rotated through until all did the TRX Exercises.  Kettlebell Exercises ranged from M4L love handles to Kettlebell Swings. There was even some mini Turkish Getups.

TRX Exercises:

15 Atomic Pushups (Feet in the straps; Pushups into a Pike); Derkins on Tire
10 Rows (Rotating hand position 10 Reps in Vertical and Horizontal hand position); Derkins on Tire
10 T’s to I’s; Derkins on Tire
10 Deep Squats; Pistol Squats
10 Tricep Presses; 10 Bicep Curls; Pistol Squats

Mary:

Circled Up at the end for some Mary.  Pax Members called out exercises.

WWII with the Kettlebell
Homer to Marge with Kettlebell
Right Leg over Left Knee
Left Leg over Right Knee
American Hammer with Kettlebell
LBC with Kettlebell
Freddie Mercuries

Patriot Games

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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

U-Turn with Kotters and BRR

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Good number for U-Turn.

Ranges from 5 – 9.5

Welcome FNG Whiteout

 

It’s a Long Road Ahead

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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.

The Man Strikes Again

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The Warmup:

Quick lap around the parking lot.  We then circled up:
25 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
15 Cadence Count Good Mornings
10 Cadence Count Right Leg over Left
10 Cadence Count Left Leg over Right
10 On my Down and on my Up Merkins

The Thang:

Partner Up for the following Dora
Dora of 100 Overhead squats (Each Member does 100 Reps)
200 Kettlebell Cleans
300 Kettbebell Swings

While Partner A is doing the exercise Partner B is John Cusacking around the Parking lot with their Bell

Finish with Burpe Roma Listening to the “The Man” From the Killers.  Instead of Side Straddle Hops we worked on our Love Handles by doing the Side Crunch with our Kettlebells.

Cletus – Like Clock Work

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Warmup:  Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.

Main Event:

Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20

Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.

Dora – 50 Dimond Merkins, 100 LBC and 100 Squats

Rock Clock – around the clock, each PAX called out Qty and exercise with rocks

Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers

COT:

Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.

Prayers: Awesome brother CrabLegs, Unspoken

Crazy Time Gets Legit

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8 Pax said screw sleep and showed up at 4:30AM to get an extra beat down in on a humid Friday morning. Extra kudos to Yellow Card – YHC certainly wasn’t waking up at 4AM to work out at 15.

No FNGs, so we went off and did our thing:

1 mile

100 Pullups

200 Merkins

300 Squats

1 mile

Various set patterns per usual – shout out to Skidmark for doing the first 10 sets at 10 pullups/10 merkins/15 squats and then finishing from there. Getting stronger bro.

We had a quick CoT and then (most of us at least) went off to our regularly scheduled 2nd beat down of the morning.

Based on three weeks of good attendance in a row Crazy Time is now a thing!

Aye! ~ Pikachu

Thunder Up

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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:

  • Mosey to the field for: SSH, Sir Fazio, Mountain Climbers and Imperial Walkers
  • Grab a rock and move along over to the lot.
  • Quick feet, curls, quick feet, triceps, quick feet, press, quick feet, rows.
  • Curb mountain climbers (CMC), curls, CMC, tricpes, CMC, quick feet, CMC, press, CMC, rows.

Thang:

  • Head to the playground for that nice plush surface area free of sand spurs.
  • Partner up for Dora 1-2-3 (my second go-around today). Running partner to the flag/cooler and back while teaming up for 100 merkins, 200 squats, 300 LBC.
  • With great work accomplished YHC thinks he’s got to bring a Kitty Classic and little Carpex flair to So. Wake. Bull in the Burpee Ring, HIMs abound and the competitive juices (along with sweat) really flowing.
  • The group of bulls then mosey to the bottom of a hill (located by the field) for 4 rounds of hill bear crawls with 10 star jumps at the top.

Mary:

  • A round of Mary as called by the local pax, ending on Bonnie’s torture by YHC.

COT: 15 strong, and Announcements/Prayers.

NMS:

  • Per Midget’s request, YHC shared a little bit about what Chinese Downhill spoke about at the Carpex convergence this morning.
  • Thanks for letting me come down and host a beatdown with you fine HIMs this evening.

Tclaps,

Kitty

Say Happy Birthday to my little Brony

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Pax of 20 showed up @ Paradise City to celebrate Brony’s 38th Birthday

PAX: 187, THE Dawg Pound, CHiPS, Doc, Skidmark, Forceps, Roger Roger, Brony, OCR, Crosby, Midget for Life, Mookie, The Natural, Breach, Peak Week, Shredder, Lucky Charms, Magic Band, Foot Fault, Emeril

EC: CHiPS, Roger Roger, 187, Mookie, Crosby, Skidmark, Emeril

Vests: Everyone wore the vest of humidity

HC Fartsacks: N/A

Excuse lexicon addition: N/A

Warm Up:
1/2 Mile Jog –Karaoke on the jog
½ Mile Jog – SSH x38 for Brony’s Bday, x10 Imperial Walkers & x10 Hillbillies, x13 Cotton Pickers, x10 each way Fazio Arm Circles, x30 dips

The Workout
Dora on the Ramp
Partner up. Each partner responsible for x100 Merkins, x200 LBC’s, x300 Squats.
One partners does their exercise while the other partner runs to the top of the ramp.

Mary:
On the run – x10 WWII’s, x 20 low slow flutter, x25 Merkins

Total running ~3.0 miles

Total Merkins – 125

Announcements:
Breach/Skidmark have co-Q next Monday at Paradise City

July 4th Convergence 6:30am @ Disney

Magic Band is affiliated with a group “Truth in Nature” – https://truthinnature.org/get-involved/ —  Their mission is to reach, inspire, support, and engage young men from fatherless and single parent homes in understanding their purpose as Christian men and helping break the fatherless cycle in society today.  Relates to the scripture that CHiPS referenced this morning.

Prayers: From Skidmark – Snots is in recovery from his heart attack. Keep him in your prayers. Peak Weeks uncle is undergoing lung surgery today.

Scripture: Proverbs 22:6 – “Start children off on the way they should go,
and even when they are old they will not turn from it.”

Ground Pounder

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Warm up:
10’s – Good Mornings, Don Quixote’s, Imperial Walkers & Hillbillies, Standard Merkins
20’s – LBCs & Homer to Marge

Rock Pile -(pick a big’n)
circle up rotate rocks around circle between sets
30’s – curls, overhead tri press, bench press w 6inches,
20’s American hammers, Windshield wipers

Break into 2 groups rotate stations
Aiken Leg station- 20 Box Jumps, 20 Squats, 20 Split Jacks
DD station – 20 Dips, 20 Merkins, 20 lunges
PS Station – 2 sets of 10s – 20 pull ups, 20 WWII, 20 Squats
Tables: 20 Derkins, 20 Erkins, 20 LBCs

Mosey back to Rock Pile pair up 1 rock per pair
1 planks while 2 sprints to 2nd speed bump and back
2 sets: weighted planks and crab planks
Jail break to bathrooms:
Balls to Wall 7 X 10 Count

Mosey back to parking lot
Circle up: 10s- Pickle Pounders, Mnt Climbers, Cotton pickers, Freddie Mercuries

5 min Cool Down: Shoulder stretches, Heels to Balls, & Hammies.

Announcements:
Farva completed a 5 pack for his Birthday week – great work Farva
F3 Picnic in the Park today at Harris
Healing Transitions needs us- 2 PM Friday afternoons- make a commitment to post once a month. We get more than we give.
Pax talked about building real rations with others to share our hearts – find/give support

Prayer Requests: Pax on the DL, Crablegs, making real bonds with others to share our hearts,