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Recruta_zero_03

Making Beetle Bailey Proud

/in /QIC:
PAX: , , , , , ,

FNGs: none

Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: I like workouts that help make daily life better. Even though my daily life isn’t like being in the Army, they have some great exercises for strong movement. Today’s workout was inspired by the ACFT.

Thing 1
Started with a run around the baseball fields. Stopped at the rock pile and got a mediumish rock. 3 rounds of the following:

  • sumo squat w/ rock
  • overhead press w/ rock
  • ruh rohs w/ rock
  • hand release merkin
  • plank
  • sprint to the end of the parking lot, mosey back

Returned rocks and ran around the soccer fields, stopping back at the tennis court concession stand. All in all we got about 1.5 miles in.

Thing 2
We had some extra time because these dudes are BEASTS. 2 rounds of People’s Chair, Urkins and Dips.

Mary: Popcorn Mary followed by some yoga / stretching.

Announcements: F3 South Wake picnic, Memorial Day Murph

T-Claps (Recognition): Shooting Blanks for coming back out for his second workout. Keep it going!

Prayer: any injured PAX

BuildABearBanner

Build-A-Bear Workshop!

/in /QIC:
PAX: , ,

FNGs: no sir

Warm Up:  Mozy to HS Rd and return speeding up and slowing down on command, Good Mornings, SSH, Imperial Walkers, Windmills

The Workout:

  1. Build-A-Bears, stack ’em up style
    1. Do this
      1. Burpees x1
      2. Shimmy Left
      3. Squat Jumps x1
      4. Shimmy Back
      5. Squats x1
      6. Shimmy Right
      7. Merkins x1
      8. Repeat in reverse 7-1
    2. Repeat “Do this” adding +1 to each workout until at x5 for each
  2. Erkins, Derkins, Dips on the fence rails x25 each
  3. Mozy to HS Rd and return
  4. Preachers Chair x2, Balls 2 Wall x1
  5. Build-A-Bears, stack ’em up style – swap the position of Burpees and Merkins this time
  6. Mozy to HS Rd and return for Mary

Mary:  Ankle Grabbers, WW2s, Freddy Mercs, Chill Cut Plank Hold, Homer 2 Marge

Announcements:

  • Look for opportunities to support this weekend at the Spring Classic
    • Aid Station
    • Run with Wolfie (Bobby B.) and 3 Alarm (Lipstick)

T-Claps (Recognition):  Great job to the aid station champs for the FB recognition.

Prayer: unspoken

Earn that Bacon

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Today was a first in F3SouthWake. A few PAX have been talking for a few years about having a 2nd F breakfast after a workout to showoff their skills on the griddle. Finally, the day was here. We had an early start (0515) and a shorter (30 min) workout to accommodate this event. YHC had the Q and wanted to PAX to earn that bacon and sausage. We arrived at 0500 to get set up. There were 23 total PAX that came out to enjoy this first time event at Possum Trot, SW’s Original AO site. YHC forgot a cone for the workout so a banana would be the substitute. So I grabbed one and here’s what some PAX called 30 mins of Hell.

Warm up
Mosey down to lower part of park for some carioca, butt kickers, high knees, and slides.
Gather at concession stand area.
SSH’s
Windmills
Willie Mayes Hayes
Plank Jacks

The Thang
Partner Dora
100 – Hand Release Merkins
200 – Shoulder Taps (each side cts as 1)
300 – Squat Jumps
Partner not doing exercises bear crawls to the banana (roughly 25 yards), complete 3 burpees, run back.

With 3 mins to go, we completed Dora gathered back to the starting lot. This is Fuquay’s finest parking lot that comes with razor blade rocks for your liking. We were about to have pancakes with our meat and cup of Joe so I figured let’s try something I’ll call a “flapjack”. Pax lays on their back. Do a WWI then roll over and complete a merkin. 10 total OYO. Everyone got to experience this never forgetting parking lot.

COT
No new PAX.
Announcements: Breach with Travis Manion event on April 28. Details on slack.
Prayers: traveling PAX, those with injuries
Quick word: Easter weekend is here. Remember Jesus and what he went through this week. Hope that everyone can worship this Sunday and reflect on his sacrifice.

This was a very successful event. Hopefully we can do this again possibly in the fall. Thanks for all the PAX that attended and especially for those that contributed to an amazing breakfast. Fonzie and LED on the griddles. Abacus with coffee. Breach and his bigger table that wouldn’t fit in his micro machine car. Thanks for the support and allowing me to lead such a strong group.

BS Out!

 

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Field Trip to West Lake Middle

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Got to Disney a couple min before 05:30. The Fellas were warming up and finishing up their EC’s. I brought my pup Sullivan previously known as PoopEater 2.0 joined the warm up circle and we kicked things off.

Warmup
  • sir fazio’s
  • Good mornings
  • Imperial walkers
  • Mtn Climbers
Workout (5 rounds)
  • 16 hang clean jerks
  • 8 goblets
  • 4 burpees with a hop over
  • 1 lap around the track (400m)
Mary
  • dead bugs
  • Boat canoe
  • Pickle pounders
  • LBC’s

Announcements

  • Holly Springs Classic is coming up and we are looking for fellow PAX to step up and join the cause. We will be handing out water and helping out in other ways.
  • PoopEater 2.0 was renamed at the end of the workout. His proper name now is BlueSuede

Prayer

  • Pray for Davis.

7 Jedi of Disney

/in /QIC:
PAX: , , , , , ,

FNGs: No

Warm Up: Yes – Mozy around the soccer field, Billy Mays Haze, Daisy Pickers, Franks

The Workout: Of Course!

  • Balls to Wall to Plank to Balls to Wall (3x)
  • Mozy to the Stadium entrance
  • Thing – repeat below 2x, increase to 10 reps 2x, increase to 15 reps last round
    • 5x Merkins
    • Sprint to next set of stairs
    • 5x Squats
    • Up Stairs
    • 5x Star Jumps
    • Sprint to top of other stairs
    • 5x WW2s
    • Bottom of stairs
    • 5x Merkins
  • Mozy back to the flag but make some stops along the way
    • Mountain Climbers
    • Poop Eaters

Mary: Yup

  • Requested exercises from PAX
    • Low Slow Flutters
    • Box Cutters

Announcements: Not really

T-Claps (Recognition): Great work TomTom for joining the Travis Manion cleanup crew last weekend and welcome back Kotter :-P.  Also thanks for the Q support today!!!

Prayer: Bobby Bs son Walt is on the mend – thanks for your prayers

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Spring Training

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FNGs: Fried Okra

Warm Up: F3 intro delivered for FNG. SSH, good mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps 

The Workout: thing 1: four corners. PAX moseyed out to the ball field. Someone lost their shirt, so we opted to move out into the grass. Start at home with merkins. First base; merkins and squats. Second base; merkins, squats and WWIIs. Third base; merkins, squats, WWIIs and mountain climbers. Second time around we stayed taking exercises off. Once complete,. Moseyed to the rock pile.

Thing 2: rock work. Curls for the girls, Tris for the guys, ruh rohs. 3 rounds.

Mary: popcorn Mary followed by a bit of yoga.

Announcements: Breach’s street cleanup

T-Claps (Recognition): Foot Fault for coming back out to the gloom and Fried Okra for coming out for the first time. Great work fellas, hope to see you again soon.

Prayer: Davis (3 Alarm)

Broken strap on

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PAX: , , , , , ,

FNGs: No

Warm Up: The usual

The Workout: 7’s on the hill, squats & star jumps.  Then PAX grabbed coupons, headed to the parking lot and set up Six stations: merkin, lbc, dips, curls, lbc, shoulder press.  

6 PAX exercised while 7th pax was the timer – pulling Quadzilla from a predetermined start line, to a predetermined turnaround (approx 30 yards), and finish at the start line.  3 full rounds were completed by each PAX.  Fun times

Mary:  side hip raise, then some others that ive forgotten

Announcements:

T-Claps (Recognition):

Prayer:

PXL_20230206_112704024

Roll of the Die

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PAX: , , ,

FNGs: none

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

The Workout: We left the workout in the hands of fate today. The way it worked is we moseyed a few yards and rolled the exercise die. Repeat. Lunges, merkins, frog jumps, crunches, side straddle hops, planks and wall sits. Oh, and 20 burpees.

Mary: Popcorn Mary, finished with some yoga.

Announcements: Consider a CPR class if you haven’t taken one.

Prayer: Wild Turkey’s friend passed away this past weekend. Prayers for his friend’s family and loved ones.

Round and round we go

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FNGs: none

Warm Up: Immediately mosey to the shelter where dumbbells and a kettle bell had been stashed ahead of time. SSH, good mornings, imperial walkers. Yogurt appeared from the shadows halfway through the good mornings and jumped straight in like a boss.

The Workout: 4 rounds of exercises, each round consisting of 6 1-minute sets with no built in recovery time except for one minute between each round. Finish the set before the minute is up and you get to recover until the next set. During each round, PAX rotate one by one into a special AMRAP activity for one of the 1-minute sets.

Round 1- 5 mountain climbers, 10 overhead claps, 15 squats. Special activity- curls.

Round 2- 5 burpees, 10 side step imperial walkers. Special activity- kettlebell swings.

Round 3- 5 star jumps, 10 seal claps, 15 merkins. Special activity- rut rows.

Round 4- 10 breakdancers, 15 dips. Special activity- overhead press.

Additional activities- wall sits, reward burpees for Yogurt’s fashionably late entrance.

Mary: LBCs, low slow flutter, plank hold, lower body stretches.

Announcements: Check out the 3-alarm run on Tuesday nights!

T-Claps (Recognition): none

Prayer: Injured and sick

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🫀Mind Body Connection 🧠

/in /QIC:
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On the ride to Purple Cobra – Huey Lewis & The News’: Heart And Soul was on the 📻

As I pulled into the parking lot I saw a few PAX forming up so naturally I had to roll the windows down to jam out and 🔥 up my fellow HIM’s

Walking toward everyone it hit me -what a strong message to share for todays workout. Our heart and souls are separate entities co-existing in our 1 and only fleshy suite as I call it. It’s a constant battle and it’s a give take realtionship. Balance is 🔑

Warm Up:

warm up – good mornings | hillbillies & imperial walkers | Sir Fazio 💪🏼 ⭕’s | Mtn climbers & plank jacks

The Workout:

Moseyed over and grabbed 2 🪨 ‘s – | 3 rounds (x5): goblet squats | 🪨 hops to reverse bear crawls | should press | 4 count run in place to a squat jump

Moseyed to the coupon ‘s
coupon hops | Q Sack carry | WW II’s w/ feet in coupon | Farmers carry back and finished with curls for the girls

Abe showed up for COT

 Mary: 🍿

Prayer: U.T.I.’s mother in law | unspoken | 1st Responders and our Military Men & Women