Running 4 the GOLD!!!
In honor of the Olympic Gold Medals in Men and Women’s hockey. We ran a route that resembled a hockey stick!
Tag Archive for: Wild Turkey
Pumps and Grunts
FNGs: none
Warm Up:
- Bodyweight Good Mornings
- KB HaloÂ
- Hip Openers (World’s Greatest Stretch)Â
- Uppercut Left-to-Right
- Bodyweight squats
The Workout:
Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.
- KB Clean to Press (Right)Â
- KB Clean to Press (Left)
- KB Front Rack Reverse Lunge (Alternating Legs)Â
- KB Deadlift to High Pull
- KB Goblet Squat to Thruster
- KB Swing
Mary:
KB American Hammer
KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.
KB Deadbug (Left)
KB Plank Pull-Through
Pickle Pounders
Mountain climbers
LBCs
WW3s
Announcements: none
T-Claps (Recognition): none
Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues
Around the Library, through the tunnel, up the switchbacks
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
Noice Ordinance Choppa Q
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 hereÂ
Paradise City – Burpees and Speed
EC: Full House, H1N1, Yogurt
FNGs: None, but @Karoake could be considered a Kotter
Warm Up: 5 burpees OYO, 10 GMs, 5 more burpees OYO, 25 SSH, 25 OH claps. Circled the fields and tennis courts a couple of times with minimum 5 burpees OYO at each corner, plus one exercise, including merkins, big-boy sit-ups, and OH claps.
Main Event 1: Suicides on tennis courts. Been a long time since we visited these. Recalled immediately that fenced sections are three courts wide, which worked out great.
Each run = Far sideline court 1, back; far sideline court 2, back; far sideline court 3, back.
Exercises upon completing each run = Plank jacks, shoulder taps, OH presses
Finished with one last run to far sideline court 3, Karaoke led the way.
Main event 2: Sprints on Ramp
Format: Similar to suicides – Sprint to first blue sign “Foul ball area,” walk back; Sprint to second sign, walk back; Sprint to third sign, walk back. We had time for only three, but everyone accelerated.
Mary: Stretched those hammies while they were warm.
Announcements: 3-Alarm event is on, just like every Tuesday. This week, there will be extended fellowship afterwards.
Prayer: Full House dad in hospital. H1N1 death in family and co-worker’s family.
Hope all have a productive week.
AARP in action
No FNGs
11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout.  Lots of dumbbell and kettlebell exercises.  Yoga for COT.  Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall
Prayers:  Enron’s dad, Injured PAX, Ill family members, UNSPOKEN.  Lots of positive news shared too!
Dauber took us out. Â Honored to lead.
6 years is a long time but not that long
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
Wet ‘n Wild (Turkey) at Paradise City
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.
- [Ace] Gradual hill “Ting Ramp” runs (4 times, 3 times, 2 times)
- Squats x50 ea
- Benches (box jump, step up squat, step ups) x10 reps
- Sea Turtles (30 ea, 20, 15)
- Squats x25 ea
- Sea Turtles (30 ea, 20, 15)
- Run up steep “Ting Ramp” hill (4 times, 3 times, 2 times)
- Squats x25 ea
- Star Jumps x200 group total
- Benches (box jump, step up squat, step ups) x10 reps
Mary:Â 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:Â Lipstick and fam, Downrange (of course), my cousin Caroline and her family displaced by a tornado that struck their house, Pikachu’s M
4 corners around the baseball fields
A old school limited “run” with fun stops.
warm up the arms and a bit of the legs.
walk to the old rock pile and grab a rock or two.
Arm workout between stops. overhead press, curls, …
Core work at the stops. lbc, homer to marge, mountain climbers…