Warm Up: SSH, good morning, sir Fozzy, spine rotation, windmill, Michael Phelps
The Workout: 6X6, 45 second work/15 second rest
kneeling press, kneeling tricep extension, figure 8, curls, rows, Yoshi
Mary: LBC, crossover crunches
Announcements: June challenge, run the Quay
Prayer: Loved ones of TX shooting victims, grateful for connection and fellowship, remembering our fallen soldiers as we look to Memorial Day
FNGs: None
Warm Up: Lead RO and Mutiny PAX mosey to circle area. SSH, Don Quixote, Sir Fazios, Seal Claps, OH Claps
The Workout:
Per pre-blast: Exercises included: Swings, Upright Rows, Tricep Curls, Lawn Mowers, Goblet Squats
5 exercises 5 reps. RUN around CW
5 exercises 10 reps RUN around CW
5 exercises 15 reps RUN around CW
5 exercises 20 reps RUN around Field
5 exercises 25 reps RUN around Field
Two miles completed. had to modify on the last two runs due to time.
Mary: Joined Mutiny PAX for end of COT.
Announcements: June, Memorial Day Murph
T-Claps (Recognition): Boy George sold his house – great help from Banana Seat
Prayer: PAX expecting baby, mother-in-law late stage close to death; PAX moving, Church elder, Unspoken, Marine in basic (last days) – crucible. Thanks for taking us out Fonzie. Almost did not recognize Baby Face Breach too.
Honored to lead and challenge each other not used to running. Those 25 reps were no joke either.
FNGs: none. FIVE PAX at RO.
Warm Up: Joined Seat and Mutiny PAX. Ran around pitch, backwards up hill, circled up in parking lot for SSH, Frankensteins, OH claps, seal claps….
The Workout: pre-blast mentioned some “madness” adding running laps around ClubWorx with a bunch of kettle bell exercises. Each exercise (16 count cadence). Three laps were added in after completing 5 exercises totaling ~1.4 miles. 80’s Rock music and Mumble chatter about all 16 remaining NCAA teams in the tournament. These exercises stand out in my mind:
Upright Rows
Nipplers
Curls for the Girls
Snatches
Upper body rows
Crossover curls
Kneeling O/H presses
Step Ups on the wall/bench
Mary: Gathered with Mutiny on tennis court for some much-needed stretching.
Announcements: Couch to 5K on Friday at Womble
T-Claps (Recognition): PAX who killed it running the Tobacco Half
Prayer: BS led us out
Honored to lead brothers. Go DUKE and GTHCGTH.
Something to bring home to M; Straps and points.
Three Pax for EC and the ME at Sheepdog.
Warm Up: Pax jumped right in the a quick mosey around the parking lot, then snaked up and down the parking lines with lateral shuffles. Upon circling up we executed 4 rounds of SSH; 25 each IC. Between each set we did assorted arm exercises (SFAC, seal claps, overhead claps, and a combo seal to overhead). We then moved on to IW and HB & Frankensteins.
The Workout: Over to the shelter at the entrance to the schools we did a rotation of exercises including band work. Biceps, press, dips, erkins, derkins, rows, step ups, box jumps.
Mary: LBCs and Crab cakes.
Prayer: family, Pax, mental health
FNGs: N/a
Warm Up: Solo EC run to scout some destinations.
At 05:30 on the dot we circled up for side straddle hops, arm circles, seal claps, arm circles reverse, overhead claps, imperial walkers, arm circles, seal claps, arm circles reverse, overhead claps. Lots of flapping done as we prepared to leave the nest.
The Workout: Time to go! Left the park and made our way over to the big hill on church st. 1 squat jump at the top of the hill, made our way to the bottom for 10 mtn climbers in cadence. Back up the hill for 2 squat jumps, back down for 9 mtn climbers. Continue the trend until we completed 4 squat jumps and 7 mtn climbers. Then we completed 25 squat jumps at the top and 25 mtn climbers at the bottom as time and legs became a factor.
Left the hill and made our way to the school steps. 1 merkin at the bottom, run up and down the steps, 1 merkin at the bottom, 2 merkins on step 1, run up and down the steps, 1 merkin at the bottom, 2 merkins on step 1, 3 on step 2, continue the pattern up the 10 steps but counting back down after 5. We all joined together at the end for 1 merkin at the top, 2 on the first step down, 3 on the next…4,5,5,4,3,2,1.
We then left the steps that made us miss the hill and went over to do rail crawls up both rails.
On to our last destination, the long ramp up to the park. We bear crawled what seemed like forever and whenever a pax stopped they did 10 monkey humpers before crawling again.
Mary: we finally returned to the nest for some Ab(ish) work. 10 monkey humpers, 20 low slow flutter, 20 homer to marge, 20 pickle pounders, 20 reverse LBCs, 10 side crunches each side, and 10 hello dollys before have a nice day.
Announcements: Long run this weekend
T-Claps (Recognition):
Prayer: Several requests mentioned and I took us out
Ya know…everyone is a critic. At Crazy Ivan, it is incumbent on the Q to choose the playlist, so I always choose mine. Today, there were equal numbers of complaints versus kudos for the playlist. “Hell yeah..this is my jam”, “I’m down with Fanny on this one”, “Thowin it back…yeah!”, It’s too loud”, “what the hell are they singing?”, “This makes me wanna go bust stuff up”, “Crazy Ivan…when Fanny’s the Q, you leave angrier then when you got here.” Good stuff right there.
Warm Up: SSH x 25, Good Mornings, Seal Claps, Frankensteins, Spinal Rotation.
The Workout: This was a “recover on your time workout”, so the timer just kept going. It was a 1:15/:45 Tabata/AMRAP with the Kettlebells. During the 1:15, YHC would call an exercise. During the :45 PAX had a choice of Boobity-Boobitys, Plank Hold, Swings, or Snatches. Rest was entirely up to the PAX. Some PAX took it upon themselves to stretch, run, etc. during the :45. OK. Exercises that YHC called during the 1:15 segments were: Bell Merkins, Bridge Pullover, Bobbity Boobity, Squats, Suitcase Lift, 1 leg Deadlift, Lawnmower, Halo, Figure 8, Curls for the Girls, 1 Arm Shoulder Press, Ground Pounders, Plank Pull Through, Midget Cookie Pouch, Midget Love Handle, Swings.
Mary: Bad form plank and downward dog, with some runner’s stretches. Awful Q examplehood!
Announcements: Long Ass Run, 2/12…details on Slack.
T-Claps (Recognition): Ponzi…cotter…back out in the Gloom!
Prayer: Lots of relatives sick or injured. Emeril daughter/family with just being a teenager! YHC took us out and ended this debacle!
It is with great excitement that I share your 2022 F3 South Wake Shared Leadership Team!
I want to stress that all of these men are not in place to be gatekeepers, but rather enablers. No one wants to play mother may I with new ideas, just make sure we don’t launch 3 AOs on the same day 1 mile from each other. Ultimately these pax all have significant vision and passion for their respective positions and I’m very eager to see what they accomplish over the coming year!
I’d also like to thank Dawgpound, UTI, and Mookie for their service as 2nd F Q, 3rd F Q, and Weasel Shaker over the past year! When you see these guys in the gloom give them a fist bump and a thanks!
As always, it is an honor to lead,
Pikachu.
Today’s kettlebell workout featured a ground to standing flow with kettlebells and a joint Mary/COT that featured some of the sexiest moves in F3…Homer to Marge, Pickle Pounders, and Monkey Humpers. We showed the new FNG from Cletus “Ooops” how it was done.
FNG’s: Ooops (posted at Cletus)
Warm Up: Sir Fazios, Good Mornings, Foot Trace, Hip Hinge, Spinal Rotation
The Workout: The flow was: Pullover Boobity-Boobity’s, Midget Cookie Pouch, Plan Pull Through, Squat, Figure 8’s, 1 Leg Deadlift, Swings, Halos, Single Arm Press, Full Snatch. We started together at 5 reps each. Then we moved to an OYO model of 20 reps each, then did 18 reps each. We finished together with 10 reps each exercise.
Mary: 2 shake out mosey laps around the parking lot, some stretching, and some Homer to Marge.
Announcements: Reach out to guys you haven’t seen in awhile…it matters.
T-Claps (Recognition): Ooops for making it through his first workout!
Prayer: COVID and it’s impacts, Kosher and his family in uncle’s loss.
FNGs:N/a
Warm Up:4 for 2+ miles EC then returned to find a parking lot full of PAX who had no idea what they were in for. Did a quick mosey around the parking lot along with some line agility drills, circled up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, and good mornings.
The Workout: I told everyone to partner up by size and what weight they’d like to use. There were 2 45lb plates, 2 35lb plates, 2 25lb plates, 2 70lb dumbbells, and a 75(ish)lb atlas stone. Then I proceeded to lay out the Farva 35 challenge.
Fun with Dora
Alley work
Rinse and Repeat
Victory Lap
And finally 35 man maker burpees
First Dora using one of the plates was 100 curls for the girls(in cadence), 100 overhead press (in cadence), 100 tricep extensions(in cadence), and 50 merkins together with your partner. The Pax that wasn’t doing the reps ran line agility down the parking lot and back before switching.
Alley work- grab a dumbbell or atlas stone and go down half of the alley and back. Switch with your partner as needed, the partner not carrying the weight would bear crawl or duck walk.
Rinse and repeat, but the Dora this time was 100 weighted squats(cadence), 100 mtn climbers(cadence), 100 chair kicks, and 50 monkey humpers (in cadence) together with your partner. The pax not doing reps went down and back as before. Then back to the alley to finish the rinse and repeat.
Next was a victory lap around the school to celebrate what you’d just accomplished.
Finally this beatdown was to end with 35 man maker burpees.
Mary: All pax helped finish out the Burpees with no time to spare.
Announcements: Q sheet opportunities
T-Claps (Recognition): Everyone who made it out to support my birthday Q!
Prayer: I took us out
FNGs: none
PAX: @Pumps, @Florence/Flojoe, @Warbucks, @Finkle, @Sprinkler, @Pots, @Sunshine, @Gamecock, @Martini
Warm Up: Mosey over to the basketball courts. Followed by SSH 20 count in cadence, 10 walkouts, 10 good mornings in cadence, and imperial walkers 10 count cadence.
The Workout: I was a good boy last year, so Santa got me some new F3 toys to share. We had 5 different stations and broke up into 2 teams of 5 and 4. The stations were the “dice of death”, slam ball, jump rope, agility and sprints, and the battle rope.
While one group was the timer at the dice of death doing burpees, squat jumps, lbcs, SSH, and other various activities the other team was doing the other stations and then we would switch after three exercises were completed with the dice. We did 4 rounds. Little did we know that that morning in the gloom we would be come the talk of the town. Apparently, our friend James Larsen videoed us doing burpees and wanted to give some critique on Facebook all the while it became a fantastic PR stud filled stunt for F3 in Fuquay. It’s too bad we didn’t give them the full show with some pickle pounders and monkey humpers…James my friend, if video taping guys working out at 5:45 in the morning is your thing come back next week for some great footage!
Mary: Merry go round. Thanks @sunshine for the monkey humper addition in cadence to 30 lol.
Announcements: Q source happening on Wednesday evenings at 6:45. check slack for details.
T-Claps (Recognition): Special recognition to the Larsen Creeper for his award winning video footage. https://fb.watch/amCz6mhtUj/
Prayer: Several job interviews, Sprinkler and family, Pots’ dad recovering from covid, and Pots’ cousin with tumors and treatment for them.