FNGs:
Nope
Warm Up:
Mosey down to the track
Warm up lap
Leg swings, A skips, B skips
The Workout:
8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace.
Mary:
Mosey back up to the parking lot for some yoga
Announcements:
CarPex Q Swap Coming up
T-Claps (Recognition):
Pax for getting after it in this humidity
YHC went to dinner a few weeks ago at the new Mama Mia’s – dinner was great but even better was the realization that there was some new gym equipment sitting right there. Unspoiled, untamed, virgin, pristine, pure… To my knowledge, I hadn’t seen a backblast from anyone calling out the new dueling set of stairs, the large step-ups used for seating, the new full walls. This is pristine new property and technically under different ownership than the parking deck, etc… Let’s give it a go and see if any complaints come to pass. For now, let’s do some staid climbs, some earkins, derkins, dips, box jumps, let’s put balls to walls, and sit like a preacher… As I sat on my couch Sunday night thinking through my next morning. The purity of that scene crept in – “well let’s check the Q sheet.”, I thought. “Ha HA!”, I exclaimed scaring the M and the dog. Then I thought. Let’s do this!
EC: Wild Turkey (5mi), Red and UTI (2mi)
FNGs: nuh uh
Warm Up: Windmills, Franks, High Knees, Butt Kickers, Carioca
The Workout:
Mary:
Announcements: Slack-o-verse has your answers
T-Claps (Recognition): The guys out at Needmore Ruck on Saturday for the roadside clean-up – well done.
Prayer: Prayers for those in the North West as the heat wave keeps burning.
Now that I’ve Q’d it – I’m looking forward to another go. Lot’s more to take advantage of in this new spot. Let’s hope it lasts!
7/9/21
FNGs: nope
Warm Up: SSH, good mornings, sir fozzie, windmill, spinal rotations
The Workout: 5 rounds, 7 exercises, 45 sec work/15 sec rest.
curls, tricep ext, squats, fig 8’s, ground pounders, cookies, and something else
Mary: w/ bell- LBC, low slow flutter
Announcements: slack
Prayer: prayers for safety and quick recovery for16-bit mother in law having surgery
FNGs: Nope but welcome back cotter – Goya
Warm Up: SSH and Frankensteins
The Workout:Ran Crossway picking up the 6 along the way.
Mary: N/A
Announcements: Some bike rides coming up. Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.
There will be more bed delivery opportunities. Sync with 16-Bit.
T-Claps (Recognition): To the bed delivery crew.
Prayers: Kevin and Heidi
Day 2 of the Fritter Challenge and YHC had your Q. 10 guys started Day 1 yesterday and the same 10 guys showed up for EC. @Pikachu, @187 and @Skidmark took off a little early to get in 3. @Breach, @Dumbo, @Cupid, @Pablo, @Dawgpound, @Emeril, and a late arriving @Lipstick got in our 2 miles. @Redenbacher and @Full House joined the 2 mile group and @Beer Pressure showed up for the Main Event. YHC was wondering why @Full House missed Paradise City yesterday and found out that Pickle Tickle won out hence his Fartsack.
FNGs: None
Warm Up: Jog around the track with stops for SSH, Good Mornings, Booty Bops, Foot Trace. YHC explained the concept of the workout before we started but in hindsight probably could have run through a couple of rounds before he sent everyone off in their pairs. Some mass confusion at the start but everyone eventually got on board.
The Workout😐
Partner up (Same or close size KB’s). One side has KB’s the other has Maces. Both Partners perform KB Exercise. One partner then jogs to midpoint of the track while the other partner carries both KB’s. At center track is a list of Core exercises. Partner 1 performs the Core exercise until Partner 2 shows up. Partner 1 then takes the Bells while Partner 2 performs the core exercise. Stops once Partner 1 gets to the Maces. Partner 2 then jogs to the Maces and they perform the Mace exercise together.D o same KB carry back to mid- track and get back to the KB exercises. Keep repeating until done.
Kettle Bell Exercises:
Round 1: x20 KB Swings
Round 2: x10 each arm Snatches
Round 3: x10 each arm KB Row
Round 4: x10 KB Halos
Round 5: x10 each leg KB Single Leg Deadlift.
Round 6: x10 Goblet Squat
Round 7: x10 each arm KB Press
Round 8: x10 WWII with KB
Round 9: x20 KB Bridge Press
Round 10: x10 each leg Side Lunge (edited)
Core Exercises:
Round 1: American Hammer
Round 2: LBC’s
Round 3: Low Slow Flutter
Round 4: Pickle Pounders
Round 5: Low Slow Flutter
Round 6: Freddie Mercury
Round 7: Boat Canoes
Round 8: Homer to Marge
Round 9: Burpee
Round 10: Box Cutter
Steel Mace Exercises:
Round 1: x10 Switch Squats
Round 2: x10 Seated Overhead Press
Round 3: x10 each side Hinge Row
Round 4: x10 360
Round 5: x10 on Back Press
Round 6: x20 Ballistic Curl
Round 7: x20 Tricep Extensions (standing or laying down)
Round 8: x10 Cookie Pouches
Round 9: x5 each arm High Plank Row
Round 10: x5 each leg Side Lunge
Mary: No time
Announcements: F3 Picnic, Warbucks donations due, Megs Smile coming
T-Claps (Recognition): Nope
Prayer: Warbucks, Kevin, Heidi – Breach took us out.
19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!
Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.
FNGs:
Still none!
Warm Up:
Grab bells and walk to amphitheater
Bounce while Jump by Van Halen plays – fitting huh?
Staggered Hinge, Sir Fazio forward/backward x10 IC
The Workout:
Tabata style. I said 50s on 10s off but the app got set to 60s/15s – c’est la vie.
Run through the following 8 exercises:
Snatch
Figure 8
Turkish get up
Absolution
Clean & jerk
Kettlebell swing
Balls to the wall
Midget love handles
Mary:
Low slow flutter, pickle pounders, LBCs x20 IC
Announcements:
Picnic sign up
T-Claps (Recognition):
Dawgpound and Emeril for completing the Pikachu 5-pack
Prayer:
Skidmark and family
Emeril’s friend with cancer
YHC took us out praying over the men in the circle
FNGs: Welcome Snoopy and Hertz!
Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.
The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.
Mary: Not today
Announcements: Check slack and FB.
T-Claps (Recognition):
Prayer: Unspoken.
YHC took us out.
My 4 year would be the Memorial Day Murph, but out of town plans led me to ask Dawgpound if I could take the Q from him at Disney for an early celebration. This was just before the challenge and I appreciate he gave up a coveted Q spot late in the month, and was pleased to see he picked up a different AO this morning. It was an honor to lead, was pleased to see such a great turnout, and what better place than Disney for me to celebrate. I am a proud Disney site Q alum. Preblast promised nothing fancy, just moving around and putting in the work, with a guarantee of a good tour.
FNGs: None today, so no bonus point awarded
Warm Up: Quick jog around lot, circled up for Good Mornings, Daisy Pickers, Windmills, Imp Walkers, Hillbillies and had to throw in Goofballs for good measure. 5 burpees OYO too.
The Workout: Jog around back of fields and down the hill to the road, circled up for a couple sets alternating SSH ICx20 and a shoulder burn (arms out, fazio front, arms out, fazio reverse, arms out, seal claps, arms out, overhead claps, arms out, recover). On the jog back to entrance and grabbed a low pole for alternating deep tempo dips ICx10 and tempo merkins ICx10. Did this 4 times. On the jog to the lower lot, each man on a line, dropped to plank hold, shoulder taps, plank hold, nipplers, chill cut, merkins, plank hold, recover. Did this 2 time. On the jog to back corner of building for alternating low slow flutters ICx20, 15 and 10, with the other half holding BTTW, so 3x on the wall for each of us. On the jog to big lot lined up in groups of 4 for a bear crawl Indian Run. PAX hold plank while man in back bear crawls to front. Each man did 4 bear crawls. 10 quick merkins to burn out and then on the jog to The Abyss for 2 rounds with LBC up top and Star Jumps at bottom. On the jog back to flag.
Mary: Not much time so heel taps ICx22 and LBC ICx2
Announcements: Cletus 7 year anny celebration with Deadbolt on Q, wear red Fri, ZERO excuses and support Breach raising money for Travis Manion Foundation – let’s go big tomorrow for this.
T-Claps (Recognition): from me to all of you for the experiences over the past 4 years, and for putting in the effort start to finish today – might not seem like we did all that much but when you think about it we did not stop working the whole time
Prayer: 16-Bit mother-in-law, those impacted by the shooting in San Diego. As leaders in all we do, let’s be mindful of looking out for others especially when it comes to mental well being. YHC took us out
FNGs: None
Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise. Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:
At the hill 1’s and 2’s partnered up to do circuit exercises. Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls. Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.
After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis. Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty. Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.