Thigh Master – F3 South Wake

Field Trip Bring your Permission Slips

July 16, 2019/in Nutcracker /QIC: Dawgpound
PAX: Abe, Blue Hen, Breach, Brownie, Buford, Da Business, Dawgpound, Flanigan, Moby, Pet Sounds, Pigpen, Pyle, Slide Rule, Steamboat, Thigh Master, Wiggly

I signed up to Q last week, but the Week of Chaos went through Nutcracker. I then took this week. I have been itching to go to Rovisys and hit up the ramp for some time. So I planned to hit up Rovisys and the ramp. The EC run to Oakview was tough this morning. I was wavering on if I really did want to go on a field trip. The excitement I got from thinking about the ramp was just too much. Sorta like the abyss at Disney. How do you turn something like that down?

EC: Dawgpound, Buford, Pigpen, Moby, Flanigan, Blue Hen

FNGs: Brownie
Warm Up:

Formed an Indian Run with 16 folks. Made our way to Rovisys for a field trip.
Indian Run to Green Oaks Road.
Bat Wing:
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Overhead Claps
Seal Claps
Indian Run to Thomas Mills Road
Good Mornings
Pickers
Indian Run to Rovisys
Good From Merkins

The Workout:

We gathered at the railing. What a beautiful railing. The turns the straight away. So nice.

Plank Hold until your turn. Bear Crawl up the ramp. The whole ramp. Nothing but the ramp. Plank hold up top for the final Pax
Once all the Pax made it to the top we did 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next we had to get back down the ramp. What goes up you must come down. This time we plank hold until your turn and Crawl Bear down the ramp. Plank hold until the last Pax made it. Then once again 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next was lunge walk up the ramp. Squat hold for all Pax to finish.
Next was Russian Typewriter down the ramp. 10 to the left 10 to the right.

There was still time so we did a bit of runs up the entrance to Rovisys. Run to the third street lamp on the left. 10 Merkins. Run back down the hill. Run to the second street lamp on the left. 10 Squats. Run back down the hill. Run up to the first street lamp. 10 LBCs

It was then decided to head back to Oakview. I gave the choice of A and B on the method to get back. A was Indian Run, B was Fellowship Run. They Pax selected C… There was no C option so Scout Run.

Mary:

Scout Run back to Oakview. It turned into a Fellowship run at the end. We made it back in time with a couple minutes to spare.

Circled up for the following
Downward Dog into Pigeon Pose (Both Legs)
Downward Dog into Runner’s Pose (Both Legs)
Have a nice day

Announcements:

Meg’s Smile. Still need volunteers for Saturday

T-Claps (Recognition):

Prayer:
Double D and his family
John Deere
Crablegs

Nutcracker Breakfast Club

June 4, 2019/in Nutcracker /QIC: Wiggly
PAX: Abe, Banana Seat, Bender, Blue Hen, Breach, Cupid, Da Business, Flanigan, Moby, Norm, Philly Special, Pikachu, Skidmark, Slide Rule, The Natural, Thigh Master, Wiggly

FNGs: Bender
Warm Up: SSH x25

Daisy Pickers x 15

Good Morning x 15

Sir Fascio arm circles x 10 forwards x 10 back

Imperial Walkers x 10

Hillbillies x10

The Workout: Kettlebells

Partner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: single hand kettlebell swings (2 rounds)

Parner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: Block-a-doc (2 rounds)

Partner A: Bear Crawl to ladders, sidestep ladders and jog back/ Partner B: Briefcase lifts (3 Rounds)

Partner A: Reverse crabwalk to ladders, quick feet in ladders and jog back/ Partner B: Midget love handles (3 Rounds)

Partner A: Jog backwards to ladder, backwards sidestep through ladder and jog around circle/ Partner B: Wonder Bra (2 Rounds)
Mary:

Mountain climbers x 15

LBC’s x 15

Merkins x 10

Windshield Wipers x 10

Diamond Merkins x 10

Captain Thor 5+1 to 10+5
Announcements: 2.0 workout June 8th 9am
T-Claps (Recognition):
Prayer:

Banana Seat has a medical procedure tomorrow

Accordian’s Daughter

Field Trip at the Nut!

May 23, 2019/in AO Post, Nutcracker /QIC: Slide Rule
PAX: 3rd Cousin, AAA, Abe, Blue Hen, Buford, Cowboy, Cupid, Da Business, Dawgpound, Face Plant, Flanigan, Moby, Norm, Pigpen, Pumpkin Spice, Slide Rule, The CMD, Thigh Master, Wiggly

FNGs: Thigh Master, Pigpen
Warm Up:
Today’s traveling will be via rock indian run. Last guy in line picks up the rock, sprints to front. Upon reaching the front, a workout will be called. Leave the rock in place for last guy to pick up. Rinse, repeat.

Travel via above to playground for 5 count pullups & 10 count BTTW x3.
The Workout:

Field trip to Rovisys! All the greatest hits were performed. Bear crawl shuffle across the top of the ramp; bear crawl while guys planked the rails; backwards partner carries; crawl bears; wheel barrows. So many good memories of trying not to eat railing while arms are shaking and guys are bear crawling underneath.

Mary:

5 count of everybody’s favorite Devil Burpee
Announcements:

Service @ Food Cupboard Saturday

QSource immediately to follow at Starbucks
T-Claps (Recognition):

Props to Cupid and Abe. Both guys are newer to F3, but have been pushing themselves to get better. Today wasn’t easy, and they both put forth max effort. Nice job and keep accelerating.

Prayer:

Lots of parents struggling. Cherish the time.

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