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1st Monday Ultimate x2

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33 Pax showed up for Ultimate under the Ting lights.  2 FNGs and several Kotters.

FNGs:

Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)

MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).

Warm Up:

Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.

The Workout:

Pax counted off by 4 and split into two teams.  1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee.  Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps.  The scoring team called out the penalty exercise, which both teams partook.

Mary:

A couple more Good Mornings to stretch us out.

Announcements: 2nd F Panera, May Challange, Bed Builds.

T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).

Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!

Sheepdog – TKD Conditioning.

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4 HIM brought it this morning while working through some high intensity TKD Olympic training drills.

All 4 Hit the road for extra credit. Norm busted in with an 8:00 minute mile (before he knew what was on the menu.

Warm Up:

Light warm up lap

Side straddle hop

Sir Fozio Arm Circles (f&b)

Michael Phelps

Frankenstein

Good Mornings

Willie Mays Hayes

The Workout:

Pax started with a couple of light drills designed to loosen the hips with modified suicides. 1st round; knew raises down and then run back (each line). 2nd round; Front high lifts down to each line and run back. 3rd round; front kicks down to each line and run back.

Then Pax hit the curb and Traveled around the island

Next, we picked an intersection of two parking lot lines. Pick a + parking lot line. TKD stance jacks, with switching sides.

Curb travel, reverse.

Switch side, front kick drills.

4 corners, from kick drill.  Basically Pax fires a front kick, turns 90 deg. and kicks, 90, kick, etc, to each direction in rapid succession. 

Mary:

1 min. of LBCs.

Announcements:

May challenge. 3rd F opportunities, etc.

Prayer: Families, country, Mayor Sears health.

The tale of 2 AOs

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FNGs: None 

4 HIMs posted to GP on a dry cool morning.  YHC brought the music box and joined Shredder at the entrance to Jones to cheer on the Classic runners assuming anyone posting would see us (not the case).  16-bit and Tetanus snuck past us and started the workout led by 16-bit.   Luckily I decided to get some rock work in anyway and ran into these two mid-workout.   

Warm Up: Who needs a warm up? (well turns out I did – hamstrings burning)

The Workout

16-bit and Tetanus started without us and sounded like a good bit of rock work and crabwalks.

All together Circle of Rock: Mosey to the Rock Pile pick a rock.

3 sets of 15x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Wonder Bras,

2 sets of 15X3  Rock Spanks (with and without consent), Mountain Climbers,  Rock Press, LBCs, American Hammers

1 set of 10x3ct Rockies, Box Cutters, Freddie Mercuries

COT

Announcements:  Sleep in Heavenly Peace postponed to June 12th,  New F3 Challenge starting up soon $10 entry fee.

Prayer Requests: For our country and our leadership, Bernie’s family with mother in-law passing recently. Forceps job situation to improve or change.

BB Continued

Wall of Pain: Shredder and Forceps cont.

3 sets of 10x3ct BTW with a failed attempt at Australian Ass Smackers.

My apologies for failing to realize the race was going to complicate the parking situation this morning.

T-Claps for all those who ran in the Classic – solid F3 showing: John Deer, Dusty, Norm, Abe, Dauber, Breach, Aquaman,

Sheepdog-All Valley Tournament

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3 Pax showed up to compete in the All Valley Tournament. The competition was fierce as HIM went head to head with themselves to see if they could overcome their doubts and fatigue and win the championship.

Warm ups started with a light jog around the school. Then SSH, SFAC (f&b), Moroccan Night Clubs, neck stretches, hip rotations, knee rotation, Frankensteins, Good Mornings, & Willie Mays Hayes.

In preparation for the tournament we went into training which included staggered squats x10, dips x10, staggered squats x10, erkins x10, and squats x10. After that we moved to focusing on technique and balance as we found a curb and got into a squat hold position with only the balls of our feet on the curb forcing us to route and then ran wax on, wax off drills in cadence. The burn in both shoulders and legs were starting to sit in after several rounds. Once our training was complete we were ready to head to the tournament.

The tournament was slightly postponed as we contemplated he’s shiny object rocketing across the sky, later to find out that it was the SpaceX rocket. It was a pretty incredible site.


The Tournament:

match 1: pax each lined up on a parking space line and traveled from line to line throwing three kicks in between and then three Merkens at each line. On the way back we substituted merkins for three strike combos. Rinse and repeat two more times.

match 2: packs were feeling pretty good going into the second match which is where the montage kicked in. To the karate kid theme song we did squatted wax on wax off until the chorus shouted “your the best around…” each time this happened we executed a star jump Burpee. Farva, wanting to make sure he got on the cover of the brochure, made sure he had photo worthy star jumps. This continued for the remainder of the song.

match 3: YHC thought it was a good idea to stretch a little before going into the final match so we did some arm stretches and cotton pickers. The final match was against some chick named Sally from the valley. It did not take long to realize that this competitor was no joke. Pax did a Merkin challenge to “Bring Sally Up”. Every time Sally went up we pushed up, every time the song said bring Sally down we drop down into a merkin and hold 3 inches off the ground. This continued throughout the song for as long as we could push it. Once we hit our max we altered into chill cut plank hold to regular plank hold. This was no joke and as the song came to a close, pax were laid out on the ground.

Mary:
we finally rolled over and knocked out some LBCs and Homer to Marg. Then finished with Have a Nice Day.

Announcements: HS Classic runners and volunteers. Bed build postponed. Food delivery and other options
Prayer: upcoming travel.

66% Shirted at the mini Murph

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FNGs:  Welcome Strat-eee-gery

Warm Up: Good Mornings, Windmills, SSH, Goofballs, Frankensteins, Squats

The Workout:  Murph.  Well… whatever we can squeeze into a 45 min workout.

Started with the traditional 1 mile run by completing the figure 8 around Womble.

Paired off into accountability partners.  YHC cut the normal count of 100 pull-ups, 200 merkins, and 300 squats in half.  Each PAX aimed to complete half of the normal Murph.  The count was done OYO with YHC supplying headlocks and mumblechatter throughout.

I regailed the PAX with a memory of one of my first Cletus workouts where a Murph was declared as the workout.  It was intimidating and so hard back then.  This wasnt easy today but it was certainly easier than it was on one of my first workouts.  Keep coming back, get stronger, beat yesterday, <enter your cliche inspirational message here>

Did you know that YHC is now the site Q at Disney?  Do you have a birthday, anniversary, or other memorable event to celebrate?  Celebrate it at Disney!

Reserve your spot on the Disney Q-Sheet today before its too late!!!

https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

Once PAX completed their reps – we mozy’d around the soccer field and back around to the playground.  The TBD tribe then mozy’d back to the main lot for Mary.

Mary:  Homer to Marge, Pickle Pounders, (these brought cheers from the non-F3 onlookers in the lot), Good Mornings

Announcements:  Welcome Plunger (PAX relocating from Charlotte) – dropped some intel about an F3 campout coming this summer.  I cant find the link on Slack but keep an eye out for this HIM.  Good dude moving into town very soon.

T-Claps (Recognition):

Prayer:  Prayers for the country, Stra-tee-gery sought prayers for his 2.0s looking for college placement

Nice pot of Gumbo at Sheepdog

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FNGs: N/a
Warm Up: Mosey around the parking lot and circled up for side straddle hops, fozzy arm circles forward and reverse, good mornings, daisy pickers, imperial walkers, and hillbillies
The Workout: Took the Q last minute and decided to do some greatest hits around the AO.
Started with field of dreams: home plate was 10 burpees, 1st base was mountain climbers, 2nd base was WW1’s, and 3rd base was plank jacks.

Then moved on to the 12 days of F3 for: 12 Australian ass smacks, 11 wing chun combos, 10 10 count jump rope, 9 Scorpion dry docks, 8 stars a jumping, 7 Side hop moguls (in cadence), 6 boats a rowing (in cadence), 5 CRAAB CAAAAKES  (in cadence), 4 T-Stand kicks (in cadence), 3 prisoner squats, 2 box cutters, and Give me one man maker burpee.

Mosey around the side of the school and stop for 11’s of monkey humpers and goofballs

Continue to mosey to the back for a 3 minute AMRAP of 10 single leg squats, 20 hand release merkins, and 30 squat jumps. Take a lap around the track then head over to the circle.

Bear crawl Ring of Fu – we all Bear crawled around the circle, each pax called out a number and on their up we did that many wing chun strike combos.

Shredder finished us off with combatives, focusing on rooting and form for wing chun strikes.

Thanks as always for allowing me to lead and make sure to fill up that Q sheet before Thursday!

Circuits, Planks, and Muay Thai at Sheepdog

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Great group of Pax today for the workout. We had twins, Gumpalicious, Endo, and an “I accidentally clicked HC when trying to find out who HC’d.” Always a good time at Sheepdog!

FNGs:None

Warm Up: Pretty standard warmup with side straddle hops, fozzy arm circles forward/reverse/seal clap/overhead clap, good mornings, imperial walkers, and hillbillies.
The Workout: Mosey to under the shelter with the low wall sections for 10 merkins, irkens, dips, and derkins.

Mosey a lap around the parking lot and circle up for 10 AG front kicks, jumping lunges, and reverse kicks.

Mosey back to the first location for 9 of each. Take a lap around the parking lot for 9 of each, but substituted monkey humpers for jumping lunges moving forward.

Mosey back to the first location for 8 of each, but substituted planche merkins instead of derkins for just this round. Take a lap then 8 of each lower body exercise.

Mosey back to the first location for 7 of each, take a lap and 7 of each lower body exercise.

Mosey back to the first location for 20 merkins(Suprise!) and 15 dips. Some mumble chatter about a good lesson of never knowing what’s around the corner. Take a lap around the parking lot then 15 AG front kicks and 15 AG rear kicks.

Mary: Mosey back to the first location for Mary. 6 Rounds of Captain Thor’s followed by an embrace the suck plank hold (~5 minutes).

Turned it over to Shredder for 10 minutes of Muay Thai training with blocking, elbow strikes, then a block/strike/knee combo.

Announcements: Run coming up, Shredder looking for volunteers for the next Ted Talk (how has F3 changed your life), special workout tomorrow at Brier Creek.
T-Claps (Recognition): Everyone that made it out and pushed through this morning. It’s always great seeing you brothers!
Prayer: I took us out

Ultimate Frisbee: 20 PAX Under the Lights at Ting

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FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

It’s Good to Be Back

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“It’s good to be back.” This was said by Kotter Mr. Terrific as we finished up today’s workout with COT. You know how sometimes you know someone only means something like 60 or so %…either way, Mr. Terrific was strong pushing through today’s workout. He was not weak…if so…he would’ve just fartsacked. We we’re glad to have this guy back! Today’s beatdown was designed to be very simple, yet effective.

FNG’s: No
Warm Up: SSH x 25 IC, Good Mornings x 10 IC, Frankenstein’s, Willie Mays Haze, Seal Claps, and Moroccan Night Clubs all x12 IC. Moseyed around the back of the school for the workout.
The Workout: Very simple. Each PAX would complete 100 Single Leg Bulgarian Squats, 200 Hand-Release Merkins, and 300 Squat Jumps. PAX worked for 3 minutes at a time. When the timer went off, we did and Indian Run around the back track. Each round we added a lap for the Indian Run, up until 3 laps. All PAX worked together toward the end to pick up the 6 and bang out final reps. This took us just about the entire time.
Mary: WW2 x 30, LSF’s x 20 IC, Pickle Pounders x 10 IC. SSH x 50 IC, Good Mornings x 10 IC. Have a nice day!
Announcements: Bed Build donations and project coming up at the end of the month. Thrift store work this weekend as per Gump. Look for both of these opportunities on the 3rd F Channel. New Monthly Challenge about to hit the street…Check Slack…it’s yoga and stretching…we all need it!
T-Claps (Recognition): Mr. Terrific fearless and unrelenting in getting back after it in the gloom today!
Prayer: Pikachu’s M, Sargeant Leach (retired HSPD) battling lung issues in need of transplant. YHC took us out…honored to lead today men!

I’ve Been Duped

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Scheduled Q said he was unable to make it so I reluctantly accepted the Q with the hopes that no one would show.  However, the Q conveniently showed up anyways, along with two other PAX .

Warm Up: High knees, Butt kickers, Fazio Arm Circles, Hillbillies
The Workout: We hit some old school Plyometrics with

  1. Jump Squats, Run stance squat,  Airborne Heisman and Swing Kick, repeat
  2. Irkins/ Wall Jumps, Step Up Kicks, Dips, repeat
  3. Monster Truck Tires, Double Airborne Heisman, Twist Combo, repeat
  4. Front Kicks, Side Kicks, Back Kicks, repeat

By this time, the Q was gassed.

Mary: Around the horn for one rounds and had a Good Day
Announcements: 3rd F opportunities this weekend and next. Check slack. Vicious Cycle is starting back up next Wednesday.
Prayer: Travel for the holidays, PAX and community that might be struggling.

It is always an honor.