Tag Archive for: Pumpkin Spice

nacho

Wild Twerkey and Nacho Cheese

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YHC showed up at the new Purple Cobra site at Jones Park to find Wild Turkey sitting off to the side revving his Jeep….lights pointed down to the area where we thought we might drop our cinderblocks off, but we decided on a different location. Abe had too showed up early to help scout a location for the coupons. Started running low on time before the main event. We ultimately decided to place the blocks behind the short wall on the right hand side of the playground right after the workout was over.

FNGs: None

Warm Up: SSH, Imperial Walkers, Hillbillies, Seal Claps, Overhead Claps, Moroccan Night Clubs

The Workout:

PAX moseyed over to the short wall on the right hand side of the playground. We performed 2 rounds of the following exercises: Derkins, Irkins, Dips, Bulgarian Split Squats. Added Step-ups on the 2nd round on the short wall.

We then went over to the bathroom/facilities area and completed 3 rounds of people’s chair with BTTW, plank holds, and chilcutt planks in between each round of people’s chair.

Next we went over to the rock pile to grab medium-sized rocks. Bobby Boucher picked out one of the biggest rocks I’d ever seen at an AO. Each PAX rotated in between each exercise to make sure we each got a turn with the large rock. Lots of complaining from the PAX during this portion of the ME, some due to the rocks, and some due to Bobby Boucher letting out some extremely wet gas that was dubbed as “Nacho Cheese’ by the PAX. Abe soon chimed in on the smelly fun. The exercises consisted of chest press, overhead press, ruh-rohs, skullcrushers, goblet squats, wonderbras, and curls for the girls.

Finally we went over to the bleachers beside the ball field. We split up into two groups with one group climbing to the top of the bleachers and completing various exercises while the other group stayed at the bottom and did air squats until the first group returned. Exercises at the top consisted of squats, merkins, carolina dry docks, and some weird variation of squats that Wild Turkey was doing that looked like he was trying out for an adult film. We dubbed him as Wild Twerkey during this portion…there are some things that you just can’t unsee….we also mixed in a few different methods of going up and down the bleachers such as bear crawls and crawl bear.

Back to the flag for Mary.

Mary: Popcorn consisting of LBC, WW2, Xs and Os, low slow flutter, alphabet soup spelling out N-A-C-H-O-C-H-E-E-S-E-F-A-R-T-S, Homer to Marge including single leg, and some new exercise that Pumpkin Spice picked up from Peak City – don’t know what it was called but basically like boat canoe with heels up, tap hands on the ground while keeping feet up all the way to 100. That hurt!

Announcements: Town hall at Bass Lake on Feb 28 @7pm

T-Claps (Recognition): All PAX for coming out to support the AO location change. Thanks to guys who helped move the coupons from my truck to their new home at Jones Park. Many hands make light work.

Prayer: Hasselhoff’s great uncle dealing with some heart issues, Kosher’s MIL diagnosed with breast cancer, praise for Kosher’s half sister who was approved for a kidney transplant at UNC. This now puts her on the list so that when she does find a donor match, they can complete the surgery. Bobby Boucher interviewing for potential new job that came out of the blue.

Also a reminder from YHC based on Bobby Boucher’s situation and some personal things that have happened with me lately that some of the best things come from unexpected opportunities. Reminder that God is in control and it’s HIS timing, not yours! Put your trust in Him!

YHC took us out.

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Bear Karaoke

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FNGs: none

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: PAX moseyed over to the rock pile for a “medium-sized” rock and then met up at the amphitheater.

Round 1 consisted of Curls for the Girls, Squats, Mountain Climbers. Then line up on the side walk for bear crawls down and crawl bears back. Did that 3 times.

Round 2 was Ruh Rohs, Lunges, WWIIs. Then a karaoke down and back on the side walk. 3 times.

Round 3 was People’s Chair, 10 count down the line. Plank, 10 count down the line. Repeated both and returned the rocks.

Mary: We had time for some LBCs, some Homer-to-Marge and some yoga.

Announcements: F3 South Wake town hall – Feb 28th, 7pm, Bass Lake Boat House

Prayer: Wild Turkey’s friend’s family

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Thanks, Ollie…

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FNGs: Nope

Warm Up: SSH x20 IC, Sir Fazio Arm Circles F/R x10 IC, Seal Claps x 1o IC, Overhead Claps x10 IC, Moroccan Night Clubs x10 IC, Samson Hold until YHC called time, Michael Phelps, Hillbillies x15 IC

Mosey to the rock pile

The Workout:

THANG 1:

YHC instructed PAX to grab a medim to large rock at the pile. We cusacked 2/3 of the way over, then went to regular and ran the rest until we stopped at the back of the library. 

PAX split up into pairs, one team of 3. We completed a DORA consisting of 100 uneven merkins 50/50, 200 goblet squats with rock, 300 LBC with rock. Partner 1 did exercises while Partner 2 ran around the rear parking lot of the library, switch, continue until done.

THANG 2:

Once done with DORA, we circled up for rock work consisting of curls for the girls x20 IC, Overhead Press x20 IC, Ruh Rohs x20 IC, Skullcrushers x20 IC, Wonderbras x20 IC. 

PAX cusacked rocks back to the pile.

THANG 3:

We completed people’s chair x10 each PAX, chillcut plank hold x10 each PAX.

Back to the flag for Mary.

Mary: Popcorn Mary consisting of low slow flutter, freddie mercury, dying cockroach, heel taps, WW2, pickle pounders, homer to marge, side planks, Peter Parkers.

Announcements: None

T-Claps (Recognition): All PAX for pushing through and starting their Monday off right.

Prayer: Pumpkin Spice M looking for internship/part time work – progress here; Stickers M’s grandmother, turning 101, but having to switch care facilities while they do renovations to old one; YHC’s friend who got hurt lifting heavy in O2 fitness this weekend, had to leave in an ambulance, ab and groin pulls/tears.

YHC took us out.

Mushy Ground, Dark Stairs, Hard Blocks, Good Dog!

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YHC on back to back Comeback Q’s took to the famous grounds of Disney with 8 other good dudes and a precious pup (Poopeater 2.0). Figured I’d try something different over on the half pipe…I’d say 75% effective, the gound was very muddy, mushy, and soft. We’ll keep working on it.

EC: The one and only Nemo!

FNGs: Welcome Komatsu! (works for Caterpillar and we already got John Deere and Kubota))

Warm Up: Good Mornings, Sir Fazio’s, Moroccan Night Club, Imperial Walkers, Hillbillies, Frankenstein.

The Workout: Short mosy over to the half pipe hills for a sideways up and down merkin side crawl (crawl sideways, with each movement ends in a merkin). Again, ground mushy…mixed results.

Blocks: 25 Tricep Press, 25 Curls for the Girls. We started making out way to the Abyss, blocks in hand. We traveled about 50 meters of each (Cusack, Murder Bunny Hops, Grave Digger Walks, Regular). We needed 2 rounds of this to get to the Abyss.

Abyss: 1 trip up and down. At the top, 50 Chest Presses. 2 Trips up and down. At the top, 25 triceps/25 Curls for the Girls. 3 trips up and down. At the top, 25 Rut Rows, 25 LBD’s (Little Baby Dips), 25 Shoulder Press.

Travel Back: We once again traveled back to the beginning with various intervals of Cusack, Murder Bunny Hops, Grave Digger Walks, and Regular.

Mary: 10 Nice Good Mornings!

Announcements: Reach out to guys who struggle. YHC shared at COT that it can make a fellow PAX’s day when someone reaches out. It certainly has impacted me tremendously as I’ve been slow to return from a long IR. There are guys who deal with mental health stuff and find themselves in ruts, let’s help each other out of those ruts. You can do more than you think. Great time to bring this up with an FNG today! We are more than a workout. We are a fellowship and friendship…and we also embrace the suck and push each other!

T-Claps (Recognition): Welcome Komatsu…you made it through your first F3 workout!

Prayer: YHC continued progress. Pumpkin Spice M looking for part-time work as she finishes Graduate School. Bobby Boucher’s M got a new job starting…good stuff! SoftServe took us out.

What is the mission of F3?

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FNGs: None

Tunes provided by Spotify “Classic Rock Workout” channel.

Warm Up: The bounce, Imperial Walkers, Hillbillies, Good Mornings, WMH and a few burpees since no one, NO ONE! could recite the F3 Mission or correctly identify the 5 Core Principles.

The Workout: Each PAX grabbed a coupon of their choice (2x10lb KB, 2x15lb dumbbells, 15# plate, 25# plate, 25# plate and 35# plate.  Circled up at the picnic area.

Circuit #1: 10 sets in cadence rotating to the right each exercise: Curls, Triceps, Shoulder Press, Rows, Wonder Bra and Ground Pounder.

Circuit #2: One PAX jump rope 100 count while others did variety of exercises (plank hold, shoulder tap, hillbillies). Worked around the circle until each PAX had time on the jump rope.

Circuit #3: Repeated Circuit #1 in reverse order.

Circuit #4: 10 count squats followed by squat pulses followed by another 10 count squats

Mosey to basketball court

Circuit #5: Played 2 rounds of knock out.  PAX eliminated did 10 merkins, 10 WWII and 10 squats before returning or until a winner.  @Stubs won both rounds.  @Gump came in a respectable second both rounds.

Mary: Mosey from the basketball court back to the flag

Announcements: 2nd F at Thanks A Latte

T-Claps (Recognition): @Stubs hit the 6 month marker.  Ask him about it.

Prayer: @Stubs continue to stay strong.  Thank you @Socrates for closing us in prayer.

4 Corners with no running… How do we get around?

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FNGs: Nada

Warm Up:
Windmills, Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles, Seal Claps, OH Claps, Hold them out

The Workout:
4 Corners with reps divisible by 5 in celebration of my 2.1s 5th Birthday
– 5 Burpees each corner of parking deck, travel via Karaoke
-10 Low Slow Flutter each corner, travel via high knees
-15 Breakdancing Bear each corner, travel via butt kicks
-20 Merkins at condensed corners, travel via bear crawl
-25 Squats at condensed corners, travel via broad jump

Move to low wall, 2 rounds of dips, erkins and derkins then mosey back to flag for some Mary

Mary:
Popcorn Mary – Homer to Marge, Box cutters, Poop Crawl?, Heel Taps, Shoulder Taps, WWIIs, Chillcut plank hold (10 ct ea PAX), followed by some disjointed Yoga

Announcements: AED list being generated for easy reference at AOs

T-Claps (Recognition): Thanks to those that came out and braved the cold

Prayer: Sick and Injured PAX, Bobby Boucher’s M seeking dream job opportunity, Pumpkin Spice’s M seeking part time work while finishing out grad school. YHC took us out.

Turkish Delight

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I bet you didn’t know that Turkish get-ups are my favorite exercise.  Well, if you showed up this morning to Crazy Ivan you do now.  Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park.  PAX were showing up right up until the buzzer and when we got started we were 14 strong.  We finished with 16 as two brothers from Cletus joined us for Mary and COT.

FNGs:

None today

Warm Up:

SSH x26 IC

Windmills x10 IC

Daisy Pickerx x10 IC

Sir Fazio Arm Circles x10 IC

Trunk Twists x10 IC

Squat hold with bell while each PAX did a 5 count around the circle.

The Workout:

Everyone partnered up and congregated at the end of the parking lot where instructions were given.  Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing.  When partner 2 returned they would switch.

The things they did were:

Mosey with bell to middle of parking lot and do 13 curls.  Continue on to the other side of the lot and do 13 more curls before returning.

Go to field behind lot and do 13 kettlebell swings.  On #13 they threw it as far as possible and then bear crawled to the bell.  Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.

Mosey with bell to middle of parking lot and do 13 triceps extensions.  Continue to the other side of the lot and do 13 more before returning.

Crab walk with bell in belly to the half way point of the parking lot.

Do the same thing as curls and tris but with snatches

 

I really thought we’d have time to repeat but maybe that was a bit ambitious.  Also, group one was super slow.  I don’t think they liked their partners.  After one cycle we were down to only 5 minutes left so we wrapped up and headed to….

Mary:

Midget  love handles x13 IC each side

LBC x13 IC

American Hammers x16 IC

Announcements:

Painting in Garner today with Breach

2nd F lunch at Osha today

T-Claps (Recognition):

All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family

Prayer:

Cardinal from F3 Knoxville.  Breach is working to identify the closes AEDs for each of our AOs.  The Hunt center has one.  Know how to do CPR, it’s helped save lives locally in JoCo.

Sick and injured PAX

 

 

Always an honor to lead.  Thank you, men.

 

010000

In Memory of Cardinal (F3 Knoxville)

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FNGs: none

From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.

To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”

https://www.gofundme.com/…/in-memory-of-taylor-phelps…



Warmup:

 

SSH x15 IC

Tempo Merkins x10 IC

Low Slow Flutter x10 IC

Sir Fazio Arm Circles x10 IC Forward/Reverse

Hallelujahs x10 IC

Samson Hold 20 secs

MICHAEL PHELPS

Knoxville Cherry Pickers x10 IC

Willie Mays Hays x 10 IC

 

Workout – “Card’s Run and Repeat”

 

3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.

 

Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each

Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each

Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each

 

Squat hold for the 6 when you return until all PAX have finished

 

As a group if there is time: (and there was)

 

Burpees x 20, run to other end of field/lot and repeat

 

Mary:

 

Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.



Notes:

 

Tempo Merkin – 1, 2, 3 lowering. Up on 4.

Knoxville Cherry Picker – aka Daisy Picker

Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.

Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.

Announcements: MLK day of service – opps to serve

T-Claps (Recognition): Abe for HSFC drive

Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX

Breach took us out.

Honor to Lead.

Riding the train with Diego

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EC: A quartet of ECers visited Womble on a 2.0mi jog. Stickers, Kosher, Abe and Bleeder

FNGs: None

Warm Up: We started quick after a few Pax guessed I had adventures awaiting on the first floor of the parking deck. A true gloom morning made the dry parking deck a welcome addition to the morning. Side Straddle Hops, Seal Claps, Windmills, Hillbillies, Overhead Claps and Good Mornings go everyone loose and mildly warm. 

The Workout: Inspired by an image of Dora the Explorer riding a train with a monkey, this train trip featured Dora’s cousin Diego, who is a much tougher train conductor along with frequently monkey activities. 

PAX partnered up to complete the Diego workout with the following cumulative goals:

-50 Merkins

-100 Overhead Press with a coupon

-150 LBCs

-200 Mountain Climbers in cadence

-250 Curls for the girls with a coupon

-300 Squats + coupon

While one partner tacked the exercises, the other partner raced to the top of the 3 flights of stairs in the parking deck. Upon the running partners return, both PAX performed 5 monkey humpers together then flapjacked. All groups completed just in time for a return to the flag and some Mary. 

Mary: We circled up and held a plank while each PAX performed 10 merkins one PAX at a time. Upon completion of everyone’s merkins, we performed a variety of yoga and stretching exercises to complete the beatdown.

Announcements: @abe is collecting donations for the holly springs food cupboard throughout his 5 pack this week. Details on 3rd F slack

MLK service opportunity at womble next Monday

T-Claps (Recognition): None

Prayer: Sick and Injured PAX with a special callout to @ginsu who is recovering from a pinched nerve. 

Fear the Pumpkin

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FNGs: None

Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH

The Workout:

Circuit 1: 10 count in cadence, rotate to your left after each exercise.  2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat

Circuit 2: Learned each exercise together.  Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;

  1. KB Pistol Rows 3x and stand
  2. KB Around the world, catch the bell shoulder height, then reverse lunge
  3. KB 3x swings 2x squat
  4. KB 3x core twist then one curl (from knees)
  5. KB 2x overhead triceps recover in the front (from knees) 
  6. KB Pullover alternating knee raises right then left leg (on your back)
  7. KB 2x single arm overhead press then forward lunge (Right)
  8. KB repeat on the Left
  9. Chillcut plank position march over the bell  
  10. Push up on the bell. 2x each side and switch 

Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey. 

Mary: Some stretches

Announcements: Sign up to help with HollyFest

Prayer: Lots of silent requests.