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Last minute Q

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FNGs: None

Warm Up: GM, WMH, Frankensteins, SSH, Night Clubs, Arm Circles, Seal & overhead clap.

The Workout:

Circuit 1: Grab a rock; 3×10 count in cadence (OH Press, Triceps, Curls, Rows, Squats); One set of Wonder Bras and Bus Drivers.

Circuit 2: BTTW & Peoples’ Chair; Set 1: 10 count each PAX; Set 2: 5 count each PAX.

Circuit 3: 3×10 straight count (Derkins, Urkins, Dips, Step Ups, SL Bulgarian Squat)

Mary: LBC, WWI, American Hammer, Box Cutters, LSF, Hundreds, and some stretches. 

Announcements: Volunteer opportunities – see 3rd F; Sign up!

Prayers: Motor Boatin work and family travel.  Ausfart’s uncle has terminal cancer, Pumpkin Spice’s brother recovering from gall bladder surgery & their family is hosting an international high school student this year.  His name is Harry. 

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The Name Game

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FNGs: None

3 Bootcampers; 2 Ruckers

Warm Up: Carry coupon to shelter, Good Morning, Arm Circles, WMH

The Workout:

#1 Two Rounds with Coupon (KB or Dumbbell) x 10: Curls, Triceps, Rows, OH Press

#2 : 5 count each exercise.  PAX chose exercise that began with their name.  We built as we went going through first, middle and last name since we only had 3 PAX.  

Exercises: American Hammer Anthony, Bolt 45 (15) Bob (Robert), Halo Hageman, Eric to Marge, Peoples’ Chair Horacio, No (Low) Slow Flutter Neimann, Smurf Jack Jeff, Tricep Thomas, Dip Dudley

#3 Finished with a round of curls, triceps, rows , press w coupon

Mary: Return coupons, GM, Forward Fold

Announcements: Help Dauber’s son move this Saturday. 

Prayer: Love and Lead well today men. 

6 years is a long time but not that long

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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

Dead Last

Dead @$$ Last

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FNGs: Bill, age 81, joined us for COT.  May come next week.

Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.

The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game. 

Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders

Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP. 

Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last. 

Mosey back to the flag. 

Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings. 

Announcements: Patriot Games coming up.  Lots of opportunities to serve, check 3rd F channel.  Volunteers needed for HS 4th celebration. 

Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now. 

jellybeans

Jellybeans set the tone

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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

Birthday Q. 52.

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FNG: None

Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.

workout: Deck 52 cards plus jokers

Aces 11 count and 80 meter farmer carry w Kettlebell

Jokers mosey 200 m lap and switch exercises to other column

Number cards – round up as needed

Face cards 10 or 5 each side

Diamonds – Merkin on Bell / Pistol Rows

Hearts – Goblet Tempo Squat |    Lunge (in cadence)

Clubs – Around the world         |    Figure 8

Spades – Snatch                       |   Swings

mary: GM (only had one minute left)

“Shouldn’t we have yoga mats for this?

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FNGs: None

Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C.  Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.

 The Workout:

Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each.  Rinse and repeat until all PAX hold plank.

Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10.  Rinse and repeat with lunge/squat and WMH variations until all ropes are done. 

Thang 3: BTTW modified Jack Webbs.  BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.  

Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot.  Sorry, Lord. 

Announcements: Painting, Man night, Moving Downrange. 

T-Claps (Recognition): Prayer:  Pikachu’s M. Travels, Health, Gratitude unspoken.  YHC took us out. 

Sciatica is my wife’s name!

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FNGs: None (5 PaX split off and Rucked) 

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows. 

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock.  Two lines for parking lot Indian runs.  The man at the back did a burpee (Stack’em)  and ran to the front while PAX did an exercise.  I/C Exercise when meeting in the middle.  (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock.  Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form. 

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer:  Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out. 

Golfing Graveside

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FNGs: None

Warm Up: Variety

The Workout:

  1. Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
  2. Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
  3. At Tee off exercise is called and done I/C until all teams throw.
  4. Modes of Travel  in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
  5. Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them.  Max hole score 10. R/P/S breaks tie (one time)
  6. Winning team picks new hole and tee box. Losing team picks tee off exercise.
  7. Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and  Unspoken.

Pairs and stairs

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FNGs: Nope

Warm Up:

SSH, Good Morning, Sir Fazio F/R, Hillbillies, Imperial Walkers, Moroccan Night clubs, Seal Claps, Overhead Claps, 5 Burpees OYO for BnB being late

The Workout:

Thang 1: partner DORA – 100 Merkins, 200 squats, 300 LBC. 1 partner runs to top of stairs in parking deck, back down. Switch with partner doing exercises.

Thang 2: Urkins, Dips, Plank Hold, Low Slow Flutter x3 rounds

Thang 3: Peoples chair 10 count each PAX, BTTW x5 each PAX, Monkey Humpers x10 – 3 rounds

Mary: Popcorn – Homer to Marge, pickle pounders, Freddie mercury, crab cakes, 100 tap the ground, heel taps, J-Lo’s, stretching

Announcements:

Downrange looking for rental, BnB and Firefly leading shovel flag event 3/8, Shooting Blanks looking for company on Tobacco Road Marathon

T-Claps (Recognition): all PAX for a strong showing

Prayer: Banana Seat aunt passed, unspoken, sick and injured

Reach out to guys you haven’t seen in a while.