Tush – F3 South Wake

There are plenty of not stupid people apparently…

January 25, 2021/in Crazy Ivan /QIC: Snap
PAX: 16-bit, Buford, Chaps, Dahmer, Dawgpound, Emeril, Kool Aid, M4L, Moped, Pikachu, pipes, POTS, Pumpkin Spice, Snap, SpoonMan, Steamboat, Super Spreader, Tetanus, Tush, Wahoo, Wiggly

PAX: Steamboat, Buford, Dawgpound, Tetanus, Tush, 16 Bit, Pikachu, Wahoo, Koolaid, Spinman, Midget for Life, Moped, Emeril, Pipes, Super Spreader, Chaps, Dahmer, Pots, Pumpkin Spice, Wiggly, Snap

Apparently this one never published, was stuck in Drafts folder. Oh well, better late than never.

Weather called for rain and cold this morning, Crazy Ivan was the only option with a roof over your head so I decided to make a call to divide the ranks into stupid and not stupid. 21 showed up so I guess there still hope for F3 South Wake. Or maybe we’re just the weak ones… Regardless, I was happy to work hard and stay dry this morning!

FNGs: None
Warm Up: Mosey around the lot and then SSH, Sir Fazio, Frankenstein, daisy pickers, windmills, and mountain climbers.
The Workout:

Stairs and Sharing: We partnered up and one Pax ran up the stairs while the other worked on curls for the girls, triceps extensions, squats, and LBCs with a twist. Partners switched off until they had combined for 100 of each exercise.

Grumbling Legs: We went halfway down the parking lot with front lunges and finished the lot with side lunges. Then came back halfway with side lunges the other way and finished it with back lunges. It wasn’t a popular one especially since the kettlebells came with us.

Tabata: 30 secs on, 10 secs off. 3 sets of halos, figure 8s, deadlifts, and Midget love handles

Mary: Midget cookie pouches, boobity boobity with a 6″ hold, plank rows, pickle pounders and a 90 second plank with shoulder taps, nipplers, and mountain climbers mixed in.
Announcements: Monthly Challenge
Prayer: Fumunga just had surgery, and friends struggling with Covid.

This Train is Leaving the Station

January 18, 2021/in Downtown Train /QIC: Nemo
PAX: Buford, Nemo, Tush

After 2 years as site Q at this AO, today was my final time leading the DT. I was out on solo EC and wondering if anyone would show. DT has had many times as a 1 or 2 person AO. Was pleased to see Buford and Tush at the ready. I explained the plan and asked if they wanted to audible – never bad to take requests when the group is small – but they were down for the challenge. Some solid chatter throughout – catching up on how the 12 Oaks workouts have been going (sounds strong by the way) and learning more of the adventures of John (talk to him, he has some cool stories to share).

FNGs: nope
Warm Up: standard loop jog, stretches back by flag in lot, arms/shoulders/legs after a mosey to top of Library Hill
The Workout: Started with hill repeats and did 5x on Library Hill, catching our breath between sets with SSH. Headed over to the deck and did a build set coming off the wall. Added an exercise each time and did tempo squats between each set (BTTW, plank, shoulder taps, plank, merkins, plank, bear crawl).
Mary: Headed back to flag and with time limited we did LBCs IC50
Announcements: Changes to Wrightsville, 3rd F and 1st F leadership engagement
T-Claps (Recognition): Buford for being a regular at DT the past 2 years and Tush for a strong start the past few weeks with F3
Prayer: Those being impacted directly by COVID dealing with quarantine, for some focus today on being a leader in the community to promote diversity and inclusion on MLK Day, for the nation as we start a week that will bring transition. We closed it out with a silent 30 count

Another One Bites the Dust

January 13, 2021/in To Be Determined /QIC: Tetanus
PAX: Abe, Bobby Boucher, Bondo, Fanny Pack, Quiver, Snap, Tetanus, Tush, Yogurt

Great crowd for a morning workout at To Be Determined. 9 determined PAX took care of business with the heart of the workout being a musical Dora. A variety of songs were chosen and when a song ended, the associated exercise ended and a new exercise was performed throughout the next song. As one of my favorites came on, Another One Bites the Dust (By Queen), I couldn’t help but think of those poor souls that could not overcome the fartsack this morning. For some, they didn’t hear their alarm clock go off and perhaps for others their MOPED ran out of gas.

FNGs: None

Warm Up: SSH X 20, Frankenstein X 10, Imperial Walker X10, deep groin stretch for a 10 count, SFA X10 clockwise and counter clockwise

The Workout: Started with an Indian run around the soccer fields and to the amphitheater. PAX counted off by 2, the ones completed 10 Catalina Winemixers while the Twos performed Balls tot he wall. Then switch. Next round the ones completed 20 merkins while the twos performed peoples chair. Rinse and repeat. Then mosey to the pavilion where we partnered up. YHC had some pre-selected jams and a portable speaker (played softly so as to not disturb the peace). Exercises at play were Derkins, Dips and monkey humpers. One partner did an evolution of man up the pavement (bear crawl, then lunge walk then sprint) while the other Pax did AMRAP. When the PAX returned, they switched. When the song ended, PAX moved onto the next exercise. Then a mosey to the tennis courts for Mary.

Mary: Not much time left so we did LBC X20 and another LBC X10 with a 1o count hold on each crunch.

Announcements: LAR – Check slack for Skidmarks post about the upcoming Long Arse Run, 3rd meeting with some discussion about potential 2021 Shieldlock and some pax gave insights into their experiences with the previous Shieldlock which was good because we had a few PAX that are new to F3. Also check slack for some volunteer work at Holly Springs food cupboard.

Prayer: Fanny pack for taking a professional development journey with eyes on potentially being a principle one day

05:52 Fast Pass Confirmed

January 7, 2021/in Disney /QIC: ShamWow
PAX: 187, Bobby Boucher, Bobby Dall, Bondo, Breach, Deadbolt, Dumbo, Emeril, M4L, Mad Dog, Mookie, Nemo, Oboe, Pablo, POTS, Roger Roger, ShamWow!, Sprinkler, Tetanus, Tush

Well, it’s been a few weeks since I’ve had the chance to return to AO’s. I’ll spare the details, but it felt good to be back in the middle and at my second home, DISNEY! Great numbers today that braved some ball clenching cold. I think we all warmed up relatively quickly…. Tetanus brought an FNG and I had a disclaimer chat with him privately before we headed out… LET’S GO!

FNGs: Welcome Tush!
Warm Up: Quick mosey around the PL return to circle up. SSH x50 w/ 2 sets of 10 at double time IC, Frankenstein x10, Windmill x10, OHC x10, Seal Claps x10, Pakistani Night Clubs (for M4L), Chinook x10 Fwd/Back, Arm circles R/L Fwd/Bck x10.
The Workout: Nice and easy mosey out of the lot to the elementary school PL. Circle up, Jack Webs x25, Standard Merkin x25. Continue the mosey around to the circle by the football field entrance. Arms out as 6 rolls in and hold. OHC x15, Moroccan Night Club x15 , Al Gore w/ around the horn counts from 5 PAX w/ 10 count. Continue the mosey in the big HS PL – Hand Release Burpees x10.

Mosey to the Abyss to punch our 05:52 Fast Pass – RIGHT ON TIME… 20 of us found accountability partners for a DORA. 100 Jack Webbs, 200 Squats, 300 LBC’s (IC to start, last trip up and down was single counts). Kicker was that partner 1 wasn’t just walking down and back up – but bear crawl down and up the stairs (thank you to 187 who did this about a year ago and I’ve done once since). We made 2 solid trips bear crawling and 1 as a walk up/down. Watching the clock, time for Mary.

Mary: Squat Hold for the 6. Big Boy Sit Ups x25, Homer to Marge 10 (+ L leg, R leg), Box Cutters x20. Have a nice day.
Announcements: Welcome FNG Tush!
T-Claps (Recognition): Nemo and ShamWow! for running EC. Emeril for the monthly challenge EC.
Prayer: For our country. Breach took us out.

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