FNGs: None
Warm Up: None
The Workout: About an hour of ultimate frisbee (except for YHC, who showed up 30 minutes late to his own Q…)
Mary: None
Announcements: Check Slack, Facebook
T-Claps (Recognition): Pikachu for having an extra disc and Banana Seat for having cones, due to see above.
What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..
Prays encompassed some respectful silence….
Thank You Men, it was my true honor to lead such a special AO.
(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))
FNGs: None
Warm Up:
Run, SSH, Proposals, Proposals with a jump, Sir Fazzio arm circles, spiderman twist
The Workout:
The 300: Pax pair off (one group of 3), and the goal is to get to 200 Hindu pushups and 400 squats as a team (so 300 total per person). Pax A starts off with Hindu pushups while Pax B runs 100 yards, then they trade off. When Pax A returns from his run, he goes into squats while Pax B runs.
So:
Combatives
MACH techniques (mechanical advantage control holds)
Mary:
Side bridges, X-Man crunch
Announcements:
Bottle swap @ Lipstick’s; Run the Quay and Sprint Tri next weekend.
T-Claps (Recognition):
Norm’s 21st wedding anniversary
Prayer:
Kenny’s Grave had 9 strong PAX this morning. A couple HS guys made the trip down as well. YHC planned to head to Mineral Springs Park for a little something different.
T-Claps (Recognition): Cupid, Pikachu, and YHC for a triple down. 2+ miles EC, Main Event, Ladder Sprints
Skidmark for coordinating his socks to match his shirt
Warm Up:
Frankenstein’s x10 IC
Windmill x10 IC
Daisy pickers x10 IC
Standing inch worm merkins x10
The Workout:
Mosey toward Mineral Springs Park
Stop at rails for typewriter merkins
Upper rail 3 merkins 3 slides, 3 merkins 3 slides
Middle rail 5 merkins 3 slides, 5 merkins 3 slides
Lower rail 5 merkins 3 slides, 5 merkins 3 slides
Over to the hill for Evolution of man with exercises at top and bottom
Crab-walk up – crab cakes x10 IC
Crab-walk down – reverse plank jacks
Crawl bear up – Spider-Man merkins x10
Bear crawl down – mtn climbers x10 IC
Duck walk up – monkey humpers x10 IC
Duck walk down – prisoner squat x10
Lunge walk up – star jumps x10
Lunge walk down – kneel ups x10 IC
Broad jump up – Turkish getups x10
Broad jump down – goofballs x10 IC
Run up – burpees x10
Run down – American hammers x10 IC
*direction of going uphill on some of these made more challenging*
Mosey back toward AO
Stop at rails for some dips
Middle rail x25, lower rail x25
A few of the PAX were coming in slow so YHC decided to through some parking block hops in down the line
Mary: This was a true 6 mins of Mary all in Plank position
Regular plank
Peter Parker Peters
R arm up, L arm up
Nipplers
Chillcut plank
J-lo’s
Side raises
Catalina wine mixers (w/o the merkin)
R leg up, L leg up
Pickle pounders
10 sec count (after the workout was done)
Announcements:
See FB and Slack, Blue Hen’s 5 YR Anni tomorrow at Cletus (EC 5@0430), Wear Red Friday’s
Prayer:
Remember fallen troops and Memorial Day families, Messi’s classmates four wheeler, Unspoken
FNGs: Thigh Master, Pigpen
Warm Up:
Today’s traveling will be via rock indian run. Last guy in line picks up the rock, sprints to front. Upon reaching the front, a workout will be called. Leave the rock in place for last guy to pick up. Rinse, repeat.
Travel via above to playground for 5 count pullups & 10 count BTTW x3.
The Workout:
Field trip to Rovisys! All the greatest hits were performed. Bear crawl shuffle across the top of the ramp; bear crawl while guys planked the rails; backwards partner carries; crawl bears; wheel barrows. So many good memories of trying not to eat railing while arms are shaking and guys are bear crawling underneath.
Mary:
5 count of everybody’s favorite Devil Burpee
Announcements:
Service @ Food Cupboard Saturday
QSource immediately to follow at Starbucks
T-Claps (Recognition):
Props to Cupid and Abe. Both guys are newer to F3, but have been pushing themselves to get better. Today wasn’t easy, and they both put forth max effort. Nice job and keep accelerating.
Prayer:
Lots of parents struggling. Cherish the time.
Apologies for the lateness of this BB. Got right into work on Friday, and forgot over the. weekend. Thanks Pikachu for the reminder!
Warm Up:
Mosey, lunges with a twist, Spiderman’s, supermans. Then some twosome and threesome partner squats (back-to-back) that all agreed we’re a bit awkward, but legs were trembling and both groups almost collapsed, so YHC declares a fitness success.
The Workout:
Suicides between the lines, first plain, then with a squat at each stop, then again with a Merkin at each stop.
Burpees with a tuck jump (10x)
Burpees with a plank jack (10x)
Burpees with a broad jump (the farther you jump, the fewer you have to do).
Warm-up part 2 being complete…
Moved on to what I am calling “30-30s” (or maybe Henry, for the famed maker of 30-30 lever-action rifles):
4 ROUNDS
30 seconds max merkins, 30s rest
30s max box/wall jumps, 30s rest
Combatives:
Wrist locks from holds, grabs, and punches
Mary:
Legs-on-wall crunches, Absolution
Announcements:
T-Claps (Recognition):
Prayer: Dovetail’s friend Nathan (marriage), 16-bit’s wife’s stepfather’s health issues.
It was absolutely awesome getting to do my very first F3 workout again. Even though I had breath taker it was still a pleasure to see how far I’ve come. Thank you all for coming out for my 2 year anniversary workout. I couldn’t ask for a better group of men that supported me in my F3 journey. The accountability and fellowship matter, so much to me. Without F3 I would probably be posting 3 times a week at a gym somewhere. Making no real progress in life nor fitness. I am truly grateful for every pax in South Wake.
EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan
FNGs: AAA — How we got here. He looked like former Atlanta Braves Pitcher John Rocker. At least this is according to Flanigan. I guess Mr. Rocker had batteries thrown at him. So AAA.
Warm Up:
Run by the road and end up at the place where we keep the bricks. Each PAX grabbed two bricks. We didn’t put the bricks down until the end of the workout.
Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers
The Workout:
Partner up. Each partner ran in a different direction around the loop in front of the school. When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps. This means tap right shoulder, tap left shoulder, merkin. That was one rep. I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.
After the Broke Back Merkins we jogged to the soccer field. No one partner dropped his bricks so he can hold his partners feet. We brick barrow across and back from the soccer field. There was some beautiful picking up the six here.
Once everyone made it back we ran to the side of the school. Next up was Moby’s favorite Jack Webs. 1 to 3 ratio. We went up to 10 and 30. I think my first workout I did very few at this point. It was nice seeing what F3 has done for me from a fitness point of view.
Mary:
We jogged to the gate where we return the bricks, but we held on to them for a moment longer.
Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day
Announcements:
See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.
T-Claps (Recognition):
Prayer:
Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad
EC: LED, Fonzie, Cupid
FNGs: None
Warm Up: None, YHC totally forgot to do warmup, my bad.
The Workout:
Ultimate Frisbee, Shirts v Skins!
For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.
Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.
Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints
High Lights: The glare from the lights, the glare from the Skins
Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt
Mary: None
Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid
Announcements: Try some new AOs out, spread the PAX around!
YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.
T-Claps (Recognition): Happy birthday Yogurt!
Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work
FNGs: Nope.
Warm Up: Quick mosey to the lot in front of Wendy’s with a mix of butt kickers and high-knees. SSH x15, The Goof Ball x10, Daisy Pickers x15, Stretching (L/R, R/L, walk arounds), Wide Stance, Pot Stirrers (The German Potato Soup).
The Workout: The U-Turn with some PAX going for 3, 5+ and 10+. Strong times out there with a lot of good pushes up the hills and chases in between. Well done everyone!
Mary: Nope.
Announcements: Q-Sheet awareness continues!
T-Claps (Recognition): T-Claps to @Brexit who stopped and snapped this pic and then ran his arse off to crush it up this hills and finish with what I think was two laps around the finish…
Prayer: Silent Prayers. YHC took us out.
Showed up to Norm and Cupid finishing up a good EC (Norm’s first!). Norm reported he also did a 120-burpee penance the night before for fartsacking on an HC for Kenny’s Grave. Way to work Norm! Had 2 Sheepdog first-timers! Trojan and Cricket.
FNGs: none
Warm Up:
Mosey, Run in place, drop on Q’s command, get up, run in place, wall hops (hands on the wall, hop side to side over it as you move down the wall), then over to the circle wall and go around twice, half in walking erkin and half in walking derkin position.
TheWorkout:
BLIMPS – 4 ROUNDS
Rx is 10,20,30,40,50,60, but due to time constraints, opted for a 10,10,20,20,30,30 structure each round instead
B – Burpees × 10 – 40 total.
L – Lunges (jumping) × 10 – 40 total.
I – Imperial Walkers × 20 – 80 total.
M – Merkins × 20 – 80 total.
P – Plank Jacks × 30 – 120 total.
S – Squats × 30 — 120 total. (Alternate with sumo squats)
On the 4th round, whoever finishes first calls “done” and the group moves on to the next exercise.
Combatives:
Wrist grab escapes, with some discussion around appropriate levels of response.
Mary:
Each Pax chose an exercise for 10 reps
Sweat angels (snow angels, but with legs and arms off the ground)
Low slow flutter
Freddy mercury
Big boy situps
Windshield wipers
WWIIs
American hammers
Prayer: