Scandal – F3 South Wake

Tennis at the trot

May 26, 2021/in Possum Trot /QIC: Finkle
PAX: 16-bit, Banana Seat, Dawgpound, DoubleD, Drum Circle, Dumbo, Emeril, Finkle, Gump, Katniss, Laettner, Lipstick, MadDog 2020, Pablo, Redenbacher, Roger Roger, rollback, Scandal, Woody

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.

Nutcracker Rock,Rock,Rock

December 3, 2019/in Nutcracker /QIC: Wiggly
PAX: 3rd Cousin, Alpine, Aquaman, Da Business, Dahmer, Flanigan, Katniss, Kosher, McRib, Moby, Scandal, ShamWow!, Slide Rule, The Natural, UTI, Wiggly

FNGs: none
Warm Up: Mosey, high knees, butkickers, karaoke

tulip pickers x10 sir fascio arm circles 10 forward 10 back, overhead arm circles 5 forward 5 back, SSH x 20
The Workout: Grabbed Rocks and mossied to workout location

Tulip pickers w/rock x10 curls x10 tricep ext x10 3Sets–sprint to 3 light poles in ascending order and mosey back

Bridge press x20 halo x10 lion king x10 3Sets—sprint to 3 light poles in ascending order and mosey back

bridge press x10 curls x10 tricep ext x10 3Sets–sprint to first light pole and mosey back

Mary: windshield wipers x10 homer to marge x15
Announcements: Christmas party sign up, Shield lock challenge
T-Claps (Recognition):
Prayer:

The Longest Balls……To the Wall

March 19, 2019/in Purple Cobra /QIC: Foghorn
PAX: 187, Banana Seat, Breach, Dahmer, Foghorn, Lipstick, Lipsync, Lucky Charms, Maybelline, Particle Board, Pikachu, Rainmaker, Scandal, Skidmark, Tube Socks, UTI, Warbucks

Pax of 17 came out in the gloom at PC. Good job men.

Warm Up: Jogged over to near Planet Fitness on Lassiter Road. A treasure chest of stolen retaining wall bricks from Target were in an SUV. Circled up for Sir Fozio Arm Circles, Imperial Walkers ( I did hillbillies), Good Mornings, and some hamstring stretches.

The Workout:

Pax paired up with one doing exercises at bottom of Lassiter Rd while the other ran up the hill to intersection at Sunset Lake road.

Exercises to include 100 Merkins, 100 Curls For the Girls, 100 Squats, and 100 Overhead Presses. Variation of plank hold to wait for the 6.

This was repeated with 50 Merkins, 50 Curls for the Girls, 50 Squats, and 50 Overhead Presses. Variation of plank hold to wait for the 6.

Pax jogged over to behind the cleaners to hold Balls to the Wall for each Pax to perform a slow or fast 10 count.

This was repeated with Peoples Chair 10 count down the line.

Jogged over to starting area for some Mary.

Mary: 30 count low slow flutter, 30 count of pickle pounders, 30 count of superman, 30 count of alternating superman.

Announcements: Thursday Q school 6:30-7:30 Womble. Work day for Crab legs this Sunday 2-5pm. Tube socks is playing in a hockey tourney to raise money for RPD officer shot. Smile more complain less 5K 5/11/19 9:00 am at Harris Lake.

Prayer:Crab leads, Shredder, and unspoken prays.

Posts