FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken
FNGs: 2 now Rump and Goldfish
Warm Up:SSH, Good Mornings, windmills, Hillbillies
The Workout:partner Sandbag throw 50 yards while one partner does merkins
roll the dice for workout while one pax carries a 80pound sandbag
Mary:none
Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of
T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race Prayer: for guys that aren’t here
FNGs: Zero
Warm Up: Franks, SSH, Good Mornings, other stuff
The Workout: Mozy to the parking deck, Prisoner Squats followed by dips.
Mozy to Lemongrass, preachers chair followed by a few rounds of ball walkers
Box jumps up the amphitheater a few times. Earkins Derkins Dips up the amphitheater.
Mozy around front and down the stairs. Inverted rows and squats alternating 3x
Mozy to.top of the deck. DORA of 100 merkins, 200 WWIs, 300 Squats. Partner ran down and around the deck and back. Swapping until complete.
Mozy back to flag
Mary: Box Cutters, Freddy Mercs, Homer2Marge, PicklePounders, Planks
Announcements: Pumpkin and others starting 75 hard in the new year. Gizmo setting goal for 1200 miles in ’25
Prayer: Pumpkins family is headed to Thailand without him. Prayers for safe travels.
FNGs: none
Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: PAX took the long way around the ball fields to the Abyss. At the top of the Abyss, YHC laid out the plan. Each PAX would take a turn running to the bottom of the stairs and back up. Meanwhile, the rest of the PAX would do an exercise. Repeat until everyone has had a trip down and back. Then switch the exercise. YHC did not realize just how long it would take to get down and back, and his arms paid for it.
Exercises were merkins, squats, WWIIs and lunges.
Next stop was the playground where we did three rounds of dips followed by people’s chair.
Mary: Popcorn Mary
Announcements: SIGN UP TO Q!!!
Prayer: Healing for Choppa’s wife (sorry if I forgot one)
So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!
FNGs: none
Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey
The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.
Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters
Announcements:
T-Claps (Recognition): The PAX of F3!!!
Prayer: Emeril knee surgery, Gillette colleague that was killed
Another great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!
U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.
Warm Up:
All Warm Ups – x 10
The Workout:
We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:
Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.
Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!
Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.
18 PAX for a lot of hill repeats on Earp St.
WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins
Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom
Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)
Mary
Sally (aka Green Sally)
Lower stretch
Thanks for the opportunity to lead at DTT.
BS out
FNGs: None
Warm Up: Good Mornings, Imperial Walkers, HillBillies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps.
The Workout: Moseyed down the hill and took a right towards Optimist Farm Rd. Made our way to the River Rock pile and grabbed two rocks just small enough to grasp for exercises. Moseyed back to the greenway path and went about halfway up. This Q just realized the presence of another rock pile, conveniently placed right where we were going to execute our workout.
Round 1:
Curls for the Girls – 10x IC
Overhead Press – 10x IC
Ruh Rohs – 10x IC
Sprint to the top of the berm and perform 5 Star Jumps
Round 2:
Curls for the Girls – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Ruh Rohs – 10x IC
Sprint to the top of the berm and perform 10 Star Jumps
Round 3:
Curls for the Girls – 5x from down to 90°, 5x from 90° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90° and perform reps with other arm, rinse repeat
Sprint to the top of the berm and perform 15 star jumps
Round 4: Grab a new rock from recently discovered rock pile for squats, chest press and skull crushers
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 15 star jumps
Round 5:
Squats – 10x Tempo IC
Chest Press – 10x Tempo IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 10 star jumps
Round 6:
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC
Sprint to the top of the berm and perform 5 star jumps
Return all of our rocks to designated areas and return to greenway path.
Challenge yourself and give it all you got from base of greenway up the hill to the fields. Pick up the 6 as necessary.
Mosey to the playground after catching our breath and perform 2 rounds of dips and derkins on the wall.
Make our way to the flag for Mary.
Mary: Homer to Marge, Heel Taps, Freddy Mercuries, Heels to Heaven, Box Cutters, Absolution
Announcements: Picnic on the 9th at Womble. Keep an eye out for July 5th signup – Choppa has the Q.
T-Claps (Recognition): All the ruckers and runner converging on the AO to join in COT. Great effort by the PAX at the bootcamp.
Prayer: Skittles friend going into surgery; Fedex; Tofu’s family with recent loss; Unspoken
FNGs: I think they were scared of the thunderstorms like Downrange
Warm Up: Good Mornings, Willie Mays Haze, Daisy Pickers, Lap, SSH
The Workout:
Since I was on Q, the crazy rain, some previous day shenanigans, and the upcoming Murph the numbers at Paradise were a little lower than I’d hoped (I had a sweet playlist and everything). The gameplan was to split into teams and have a little race of sorts. Since we were 3… this is what we did instead.
10 Cards, A-10 were shuffled and placed on the wet pavement. In an accountability group of 3 we used the 10 cards to randomize the following list of workouts and share the work.
Mary: We ran a lap around Paradise to make sure we hit the 3 mile minimum
Announcements: Murph and more to be reviewed at the Murph or on Slack. Run the Quay Tent on June 1 and SW Family BBQ June 9th at 2p
T-Claps (Recognition): Pikachu for commuting to Paradise in the rain from Womble for EC. Pikachu and Turkey for picking up the 6, who remained in the fartsack when they stopped by “on their way” to Womble for the Murph.
Prayer: Lipstick and fam, Downrange (of course), my cousin Caroline and her family displaced by a tornado that struck their house, Pikachu’s M
FNGs: No
Warm Up: It was plenty warm
The Workout:
Fence Painting, Lifting paint buckets,
Mary: Light clean-up
Announcements: Next Town Support effort will be scheduled soon, check with Gump
Great 2nd F following a fun morning of work
T-Claps (Recognition): These dudes. Doin’ good in the hood
