Tag Archive for: U.T.I

6 years is a long time but not that long

/in /by

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

IMG_1026

Smedium Rocks around the Cricle

/in /by

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

  • Good morning
  • Stetched
  • Side Straddle Hop
  • Sir Fazio Arm Circles
  • Hill Billies
  • Imperial Walkers

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:

  • Curls for the girls (x10)
  • Plank slides with one rock (x20)
  • Butterflies (x10)
  • Backward lunge (x10)
  • Rock Hallelujah’s (x10)

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.

 

Triple Nickel on Earp

/in /by

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

Disney

Summit Disney

/in /by

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

Paradise with a UTI

Wet ‘n Wild (Turkey) at Paradise City

/in /by

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.

  1. [Ace] Gradual hill “Ting Ramp” runs (4 times, 3 times, 2 times)
  2. Squats x50 ea
  3. Benches (box jump, step up squat, step ups) x10 reps
  4. Sea Turtles (30 ea, 20, 15)
  5. Squats x25 ea
  6. Sea Turtles (30 ea, 20, 15)
  7. Run up steep “Ting Ramp” hill (4 times, 3 times, 2 times)
  8. Squats x25 ea
  9. Star Jumps x200 group total
  10. Benches (box jump, step up squat, step ups) x10 reps

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

1000007400

Painting the Fence at Sugg

/in /by

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

IMG_0881

Italian gas stations have some strange customers

/in /by

Warm Up:

  • Good Mornings
  • Hillbillies / Imperial walkers 
  • SFAC

The Workout:

Everyone grabbed a coupon and headed to the pavilion.

  • WWI’s
  • chest press
  • tricep extensions
  • alternate staggered pushups

took it to the half wall and did some:

  • Erkins / Derkins & Dips
  • toe taps and star jumps 

Mary:

🍿 Mary 

During COT Woody shared some interesting facts about Italian culture. Just Google Italian man puts gas pump in back door.  😲🤯

Announcements:

3F opportunities coming up

  • painting the fence at Bass Lake (check slack for details)

Prayer:

  • pray for Nemo and his family after the loss of his mother. 

Downtown Train Birthday Bash 59

/in /by

Warmups: Good mornings 10x, Bat wings 10x 4 positions, Sidestradle hop 59x for bday

Main Event: Mosey to stage area in front of HS Culture Club

Absolutions 10x

Complete circuit around library with three stations. Each station with three exercises: arms/shoulders, legs, core.

Partner up for counts and form. Complete 59 reps between the two of you.

Station 1: Merkins, squats, LBCs 59 reps

Between: Absolutions

Station 2: Side planks, lunges, WWIIs 59 reps

Between: Jack Webbs

Station 3: Patty cake Merkins, squat hold, American hammer 59 reps

Finale: Sprints in parking deck

COT: Announcements: Accept the challenge. In this case, consider signing up for the Triangle Sprint Triathlon. Super easy.

Fence painting on Monday, May 20

Prayer requests: Hasselhoff job situation/opportunity

Unspoken

Second F: Coffee by Abe and Wild Turkey

Fresh strawberries by yours truly.

Honor to lead. Thanks for helping celebrate my birthday.

UFO May 6th

/in /by

FNGs:1 Welcome Tumbleweed.

Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats

The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops.  It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all. 

Announcements: Painting Holly Springs Monday, May 20th 9-11. 

T-Claps (Recognition):

Prayer: Buttermilk for running, Unspoken, YHC took us out. 

image000000

11’s turned in to 7’s

/in /by

Warm Up:

All Warm Ups  – x 10

  • Good morning
  • Mtn Climbers
  • Side Straddle Hop
  • Sir Fazio Arm Circles
  • Hill Billies
  • Imperial Walkers

The Workout:

Grabbed some coupons from behind the trees at Disney and got to work!

All exercises – x 15 – 3 rounds

  • Feet in the coupon situps
  • Curls for the girls
  • Goblet Squats
  • take a lap around the parking lot

Mossied over to the round about at the high school and I thought that we had time to do an 11’s up the hill where we would do dying cockroach at the bottom and mericans at the top. 11’s turned into 7’s because I choose a very large hill …. muhahahah! Whaterver though we still pushed each other, we had great fellowship, and we started our day with some positivity!

Mary:

We didn’t have to much time for Mary but we still got 2 in:

  • Homer to Marge
  • Pickle Pounders

Announcements:

Travis Manion Foundation – Workout Of the Day is coming up

 

Prayer: