FNGs: n/a Warm Up:Mosey The Workout: 5-6 miles from Womble Park to Bass Lake, full 2 miles around the lake, return through Sugg Farm. Mumble chatter was encouraged and headlamps shown the way
Mary: n/a Announcements: Two 3rd F opportunities on March 8th, Food Cupboard project (Wiggly) and road clean up (Breach) T-Claps (Recognition): Prayer: Community members that have lost loved ones and health issues we are aware of.
FNGs: n/a Warm Up: side-straddle hops, frankenstein, hill-billies, imperial walkers, seal claps, overhead claps, smurf-jacks
The Workout:
Move 10 yards/ 10 x merkin/ 10 x plank exercise
For the Move, rotating between skater jumps, forward lunge, backward Lunge
10 standard merkins
For the plank, roating between shoulder taps/spidermans/plank jacks for 10 sets
Before commencing merkins, plank hold while PAX answer a question about F3 or something they are grateful for.
Mosey followed by: wall for step ups, dips, irkins, dirkins for 2 sets of 10 reps each
Mary: Popcorn Mary
Announcements: Volunteer for installing gutters at Holly Springs Food Cupboard on Saturday March 8th, morning.
T-Claps (Recognition):
Prayer: Recovery from natural disasters in SoCal, still have recovering going on
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
FNGs: None
Warm Up: Mosey to Cemetery Hill, SSH, GM, Daisy Pickers
The Workout: 50 WW3 with Cindy, Backwards lunge to next station, 40 Squirrel Squats w/ 40lbs SB, Wheel Barrow to next station, 30 Shelf Toss with 50lbs SB Crawl Bear to next station, 20 Power Cleans w/ 60lbs SB, Broad Jump to next station, 20 Clean and Toss 60lbs SB, Bear Crawl to next station. 10 SB burpees. *Dora-style partner ran suicides up the hill to each station marker.* Complete all stations if time allows.
Mary: Mosey back to the parking lot/Stretch
Announcements: Kotters, Q-sheet, Food Cupboard, Vote for Best in Shows dog.
T-Claps (Recognition): Pax for getting out after a very poor competitive Superbowl.
Prayer: Pumpkin Spice’s brother John, Injured Pax, unspoken.
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.
6 HIM showed despite the inclement weather. Not too bad for a rainy Monday.
Big lap of WU exercises
GM
SSH
Windmill holds
Imperial squat walkers
Catch me if you can
P1 runs backwards
P2 does 3 hand release merkins then catches P1
Ramp suicides x3
Abs at bottom after set completed
Star crunches, RLBC’s, ARods
Parking lot 7’s
Break dancers and monkey humpers IC
Indian run back to bball court
Mary
Freddy Mercury’s
60 sec plank hold
COT with our Ruck buddies
Prayers for newborns, surgeries, hospitalized friends.
Full service as YHC took us out in prayer.
Awesome work today and thanks for the push.
BS out!
Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.
EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific
FNGs: Didn’t show, Debby scared them off?
Warm Up: Side-straddle hopps, shoulder taps, plank jacks,
The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round
Round 1, C1 5 burpees / C2 10 Murkins / C3 15 LBCs / C4 20 squats.
Round 2, C1 5 burpees / C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats.
Round 3, C1 5 burpees, 10 Murkins / C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats.
Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/ C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats.
Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats
Mary: LBCs, Low-slow flutter, Have a nice day
Announcements: Shooting Blanks has some generators for sale
T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.
Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm
So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!
FNGs: none
Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey
The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.
Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters
Announcements:
T-Claps (Recognition): The PAX of F3!!!
Prayer: Emeril knee surgery, Gillette colleague that was killed
15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.
We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.
Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run
Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!
COT then prayer.
Awesome job guys. Thanks for joining me in another stupid idea.
BS Out!
FNGs: None
Warm Up: SSH, good morning…
The Workout: Standard Murph
Mary: Static stretches
Announcements: YHC told the story of the crash of Yukla-27. We honored all 24 aircrew members with individualized flags. Many PAX took a USA flag home with the name of the downed aircrew member.
T-Claps (Recognition): All PAX who came out for the Murph
Prayer: YHC led us out after each PAX read the name of every crew member who died on Yukla-27, an E-3 aircraft that crashed after takeoff on 22 Sep 95, killing all 24 aircrew members on board. – Honored to lead. -Dauber
