18 PAX for a lot of hill repeats on Earp St.
WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins
Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom
Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)
Mary
Sally (aka Green Sally)
Lower stretch
Thanks for the opportunity to lead at DTT.
BS out
FNGs: None
Warm Up: Good Mornings, Imperial Walkers, HillBillies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps.
The Workout: Moseyed down the hill and took a right towards Optimist Farm Rd. Made our way to the River Rock pile and grabbed two rocks just small enough to grasp for exercises. Moseyed back to the greenway path and went about halfway up. This Q just realized the presence of another rock pile, conveniently placed right where we were going to execute our workout.
Round 1:
Curls for the Girls – 10x IC
Overhead Press – 10x IC
Ruh Rohs – 10x IC
Sprint to the top of the berm and perform 5 Star Jumps
Round 2:
Curls for the Girls – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Ruh Rohs – 10x IC
Sprint to the top of the berm and perform 10 Star Jumps
Round 3:
Curls for the Girls – 5x from down to 90°, 5x from 90° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90° and perform reps with other arm, rinse repeat
Sprint to the top of the berm and perform 15 star jumps
Round 4: Grab a new rock from recently discovered rock pile for squats, chest press and skull crushers
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 15 star jumps
Round 5:
Squats – 10x Tempo IC
Chest Press – 10x Tempo IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 10 star jumps
Round 6:
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 5 star jumps
Return all of our rocks to designated areas and return to greenway path.
Challenge yourself and give it all you got from base of greenway up the hill to the fields. Pick up the 6 as necessary.
Mosey to the playground after catching our breath and perform 2 rounds of dips and derkins on the wall.
Make our way to the flag for Mary.
Mary: Homer to Marge, Heel Taps, Freddy Mercuries, Heels to Heaven, Box Cutters, Absolution
Announcements: Picnic on the 9th at Womble. Keep an eye out for July 5th signup – Choppa has the Q.
T-Claps (Recognition): All the ruckers and runner converging on the AO to join in COT. Great effort by the PAX at the bootcamp.
Prayer: Skittles friend going into surgery; Fedex; Tofu’s family with recent loss; Unspoken
On my way to the AO, as I continued to work through the details of the workout in my head, I turned onto Holly Springs Rd and was coming up on my turn into Jones Park. Ahead of me, the silhouette of a HIM crossing Holly Springs Rd; Regal, Majestic, Patriotic; this HIM (later identified as Jellybeans) was rucking to the AO for the workout, with his Shovel Flag in tow, backlit by the light of dawn. A sight to see, an inspiration to those around him, a proud member of F3. For me, this certainly set the tone for the morning.
FNGs: Nada
Warm Up: Good mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm circles, Seal Claps, OH Claps, Daisy Pickers
The Workout: Mosey to the rock pile for a medium rock.
Made our way to Holly Springs Rd via Cusack and Mosey with various rock exercises mixed in (Ruh Rohs, Lunge walk with OH Press, Squat with OH Press, Curls for the Girls)
Circled up in the grass adjacent to Holly Springs Rd for 3 rounds of various rock exercises combining arms, legs, and ab work. Each round was separated by sprints down the new greenway path with a mosey back to the rocks.
Exercises included ruh rohs, skull crushers, ground pounders, chest press, american hammers, homer to marge, squats, lunges, and a combo 6 inches and overhead rock pull on our six.
Made our way back to the rock pile mixing in some of the same exercises and modes of transportation along the way.
Finished with a plank hold rock pass down the line of 14 PAX x 2.
Over to the playground we went to complete the June challenge of 20 pullups at every AO.
Mary: Low Slow Flutter, Freddy Mercuries, Mountain Climbers and finished with some Yoga Stretching
Announcements:
F3 picnic this Sunday.
T-Claps (Recognition): Nada
Prayer: Best in Show’s Uncle Bob, Fedex, Slide Rule, and all unspoken
FNGs: None
Warm Up:5 min of various
The Workout:
ME: Thang 1
Thang 2: Yoga
Mary: During Yoga
Announcements: Painting, Q-sheet
T-Claps (Recognition):
Prayer: Lost family members, Injured Pax, unspoken (YHC took us out)
FNGs: none
Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.
Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.
Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.
T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!
Prayer: Midget and his family for their loss.
Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.
9 HIM started and added 1 more shortly after for what looked good on paper but a bit too much in real life.
Warm up
GM
Red Bull Smurf jacks
Michael Phelps
Merkins
Miserable Mile
Lap 1 – wheelbarrow straights, frog hop turns
Lap 2 – partner carry switch when needed
Lap 3 – lunge walk straights, bear crawl turns (modified 2nd turn to skips due to time and energy levels)
Lap 4 – strong jog (not enough time for what Q had planned)
Mary didn’t show up. We did have a nice trunk coffee afterwards.
Thanks for coming out men and trying to push ourselves outside the comfort zone.
BS Out!
FNGs: none (don’t blame them)
Warm Up: SSH, high knees
The Workout: 6 runners and 3 ruckers. The runners had a nice and simple out and back on Crossway. 5 miles, give or take, and a few hills. The temperature was just right for the rain to not be too much of a bother. Everyone did a good job picking up the 6 (YHC).
Mary: Nah, we’re good.
Announcements: see Slack
T-Claps (Recognition): all of the PAX who got out in the driving rain this morning to get it done
Prayer: injured PAX, miss seeing them in the gloom, reach out!
Moleskin: F3’s third core principle is “Be held outdoors, rain or shine, heat or cold.” Obviously, safety takes priority. Don’t go play on a field when their’s lightning (we were skirting the edge of that today), don’t go for a hard long run if it’s 120° F. But part of getting up at 5:30 in the morning and knocking out a workout is doing the hard thing. Those hard things make us stronger, not just in a physical sense but also mentally. So if it’s raining, if it’s cold, if it’s dark, make the commitment to get out there (safely) and put in the work. You’ll be better for it and so will your brothers in the gloom.
FNGs: none 🙁
Warm Up: SSH, Good Mornings, 5 penalty burpees, Imperial Walkers, Hillbillies, Willie Mays Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: We moseyed over to the rock pile to get some medium rocks. Headlights came down the drive, 5 more penalty burpees.
Today’s workout was a tabata-style circuit. 3 stations, 2 minutes on and half a minute of rest. We did 4 rounds. The stations consisted of the following:
Station 1
– 20 Jump Squats
– 10 Merkins
– AMRAP Burpees
Station 2
– 20 Reverse Goblet Lunges
– 10 Supine Bodyweight Rows
– AMRAP “Kettlebell” Swings
Station 3
– 20 Step-Ups
– 10 Overhead Press
– AMRAP Box Jumps
We returned our rocks and circled up at the flags.
Mary: LBCs and Homer-to-Marge was all we had time for.
Announcements:
– Suicide Prevention Class
– Bottle Share
– Core Challenge
Prayer: Thanks for new jobs, Jill and Scott’s families for their losses, Downrange’s wife, other’s who are injured
We gathered for parking lot coffee afterwards.
FNGs: none
Warm Up: side straddle hop, windmills, frankensteins, imperial walkers, hillbillies, sir fazio arm circles and a plank hold around the circle for a late arrival.
The Workout: Moseyed to the closest corner by the parking deck. Script was 7 of Diamonds, first exercise at each corner of the block was 7 IC plank jacks. 2nd lap was 14 IC low slow flutter. 3rd lap was 21 merkins. 4th lap was 28 squats. We finished with 20 side straddle hop before heading to the rocl pile.
Gathered some rocks and proceeded to do two rounds of 20 overhead press, 20 ruh rohs, 20 skull crushers, 20 chest press and a mix of carolina dry docks and erkins.
Mary: Homer to Marge, heel taps, box cutters and some others
Announcements: Pumpkin Spice going for a 5 pack. Site Qs be sure to be posting a flag at our AOs.
Prayer: Captain Kangaroo F3 Raleigh
FNGs:
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: On the menu today was a modified Murph, done AMRAP style (no specific count to achieve). Since it was rainy, Best In Show made the recommendation that we modify the pull-ups as to not slip and risk injury. We opted for dips instead.
We started out with a quick lap around the soccer fields. Then it was explained that this would be an AMRAP workout, 45 seconds on and 15 seconds off. Three exercises: dips, merkins, squats. Free to do them in whichever order, but switch each time. The idea of an AMRAP Murph seemed to throw PAX for a loop at first, but these are a bunch of smart guys and they caught on pretty quickly. We were able to get in 7 rounds of that before closing it out with another lap around the soccer fields.
Mary: Popcorn Mary
Announcements:
– Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!
– Watch out for your fellow PAX and reach out when you think they could use some help.
T-Claps (Recognition): Arby’s has come out of the gate strong! Third workout in a row and just started. Try to keep up fellas!
Prayer: Best In Show had an unspoken, reaching out to a friend