TROTTING the POSSUM
9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way.
Tag Archive for: Stovepipe OG
10 Years of BS
YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.
Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats
Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts
Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.
Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.
Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s
COT
Announcements and Prayers – waited too long to post BB and forgot
It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.
God Bless,
BS Out!
4 Year Anniversary Hoedown
FNGs: None
Warm Up: Standard
The Workout: PAX partnered up and – with use of coupons, kettlebells and more – ran through a circuit of Farmer Carry, Forearm Twist, Norma Jean Rileys (Ab Roll), Chest Press, Swings, Curls for the Girls, Snatches, Lunges. At each station, one partner would do the prescribed workout listed above while the other partner would do either merkins, WWIs, burpees, or squats. When the 45 second timer went off, partners would switch places. They’d go onto the next station once both partners had completed that station’s workout.
Mary: Pickle pounders for the pickle ball players present
Announcements: July 4th is on July 4th
T-Claps (Recognition): YHC’s 4 years and going. T-Claps to Fedex, Gump, FRAM, LED, and all those who were building up F3 SouthWake before I arrived.
Prayer: Loafer, Socrates, Michigan Church Shooting