Tag Archive for: Stickers

Six Souls Survive Sevens on S(C)emetery Summit

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FNGs: None

Warm Up: Quick Mosey, SSH, Windmill, 10 Merkins. Another mosey

Thang 1:

7s on Cemetery Hill: Squats at the bottom, Burpees at the top. (The Humidity was worse than the hill)

For the last round of each we added a twist. 

After completing our last burpee, PAX circled up for a 1 at a time 10 count merkins around the circle. While each PAX pushing the earth down, the other PAX held a low merkin position (similar to a plank, but the bottom of a merkin). 

After completing the last six squats, PAX circled up for a similar exercise as the the top of the hill, only this one featured squats/squat hold.

Thang 2: All PAX moseyed back to the flag, with a quick stop along the way for some calf raises and dips along the curb. We then visited the small rock pile in the corner of the parking lot for some rock work. Colt 45s, Groundpounders and Goblet Squats. We then circled up for a game Q called ‘Duck Duck Bear’: in a circle, each PAX held a bear crawl position (knees low, waist at a 90 angle). In sequence, a PAX would circle the group while performing a bear crawl, the remainder held still. Hold until all have completed a circle. @Batboy made sure to call out “Duck” as he passed each person.

Mary: Homer to Marge, Freddy Mercury’s, Superman, Yoga

Announcements: @Batboy on the Q tomorrow at Purple Cobra, 

Prayer: @Best-In-Show’s Mom, MIL and FIL who are all battling issues. Strength for them, strength for him and his M as they are caretakers. 

Forceps Respect Q @ Cletus

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First of all Thank You to everyone who showed up for my respect Q.  July 4th will mark my 6th year with F3 and it has been such a positive and amazing experience for me. I cannot express how much this organization and so many of you have meant to me in my life.   

FNGs: None

Warm Up: Good mornings – 10 IC, SSH x 25 IC, Daisy Pickers – 25, Willy Maze Hays – 10 IC, SF Arm Circles – 10 IC

Mosey to rock pile – Pax pick up two small rocks

3 sets of each rotating around circle

Curls- 25 IC, Tricep extensions -25 IC,  Nipplers – 25 IC, Overhead press- 25 IC, Seal Claps – 25 IC

Dora: Partner up

100 merkins, 200 LBCs, 200 squats rotating exercises while the other partner runs to end of parking lot & back 

Plank Hold till all teams are done.  

Patty Cake Planks to 25 IC

Big Boy Sits ups to 25 IC

Mosey to playground.  

Same partners: 1 HIM does 25 Pull up while other does Mountain Climbers x 25; Plank Jacks x 25

Mosey to tennis court to meet up with Crazy Ivan crew

Banana Seat led us through some Ab exercises which included American Hammers 

Announcements: Run for Quay +2nd F and Sprint Tri on Saturday

Prayer: Banana Seat led us in prayer  

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Making Beetle Bailey Proud

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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

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Build-A-Bear Workshop!

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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

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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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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:

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Roll of the Die

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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.