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11’s turned in to 7’s

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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:

EGG-cellent workout

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FNGs: None

Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps.

The Workout:

Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace bell, kettlebells, slam ball)

Selected exercise from Easter basket (plastic eggs).  Stacked exercises.  Did each exercise 10 count in cadence: Triceps, Row, Curls, Halos, Ground Pounder, Death March, Shoulder Press. 

Circuit #2: Selected exercise and number from Easter basket: Urkins, Durkins, Dips, Step Ups; Round 1: 15 count; Round 2: 10 count

Circuit #3: Each PAX did 10 inverted rows on playground then murder bunnies the circumference of the playground. PAX alternated doing 10 merkins and 10 squats while waiting for inverted row bar and for other PAX to complete their murder bunnies

Mary: American Hammer, Box Cutter, LSF, Shoulder Stretch. 

Announcements: April Ab Challenge, Bottle Share coming up, 

T-Claps (Recognition): No Regerts new to F3. Two posts in a row. 

Prayer: PAX struggling to find work, struggling marriages, sibling with addiction. 

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In Cadence On my Down

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The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!

Warm Up:

  • Good mornings
  • Imperial Walker’s
  • Hill Billy’s
  • Sir Fazio Arm Circles
  • Mtn Climbers
  • Side Straddle Hop

The Workout:

  • erkins derkins and dips
  • Wall sits
  • 11’s – WW I’s & Air Squats

Mary:

  • Homer to Marge & pickle pounders

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Keep it Simple, Make it Hard

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FNGs: Nope

Warm Up:SSH, good morning

The Workout:  No frills, all hills route – Crossway Classic Edition, out & back

Mary: Nope

Announcements:  Yogurt going to crush a 28 mile mountain bike race at Uwharrie this weekend. 

Prayer:  Boucher’s wife’s employment situation, Yogurt’s coworker going through cancer treatment. 

After COT:  Yogurt, Batboy and Woody partook in Yogurt’s special Ting Ramp Sprint Repeats!  Sprint up to a series of markers of progressing distance, walk back down.  Total of five sprints.  Feels good, man. 

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Rocks and the Three Bears

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FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Squats, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mays Hayes

The Workout: Pax moseyed over to the rock pile and were instructed to get a shmedium rock. We all lined up on one side of the parking lot, where we performed 20 counts of curls for the girls, triceps, rows, ground pounders and squats. We then bear crawled to the other end of the parking lot and moseyed back. We did this another two rounds for a total of three. Returning our rocks and back on the mosey. 

Next stop was the picnic shelter. Pax picked a spot on the wall for People’s Chair. 10 count down the line for a total of 70. Then over to the tables where we did 10 Urkins and 10 French Dips. Rinse and repeat two more times, opting for standard dips on those rounds. Woody did a good job encouraging us to perform People’s Chair properly with our thighs horizontal and to push through. P.S.I. showed us all that he could count to 10 in Estonian! Wrapped things up and moseyed to the tennis courts.

Mary: popcorn Mary followed by some yoga

Announcements: Kosher will join YHC as co-site Q at Cletus. Looking forward to it!

T-Claps (Recognition): Kosher for stepping up and co-site Qing Cletus

Prayer: Woody’s friend Larry and his wife Kim

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Pickle Beatdown at Cletus

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FNGs: Nope

Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays

The Workout:

Thang 1 – The Big Pickle:

PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.

Thang 2 – Bread and Butter:

PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.

Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats

Thang 3 – Variety Fresh Pack

PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…

YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.

PAX returned rocks and went back to the flag for Mary.

Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders

Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.

T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.

Prayer: Unspoken, Woody took us out

Passing the Baton

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Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot.  As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly.  Over time, and with injury, we lapsed in our duty.  It became evident that new leadership was needed so we reached out to local PAX to find potential candidates.  After a lot of searching two stepped forward, almost at the same time.  Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task.  YHC picked up the Q for the day and asked the two of them to be there for the official hand off.  All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.  

FNGs: None

Warm Up:

SSH x27 IC (that was the temperature when I looked when I woke up)

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

The Workout:

We started at the back corner, by the rock pile, to begin a four corners workout.  Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.  

Curls for the girls x10 IC

Tris for the guys x10 IC

Rut Rows x10 IC

Chest press x10 IC

We then did a backwards mosey to the next corner, by where the parking lot met the road.  

No Surrender x10 IC

Bobby Hurley x10 IC

Star Jumps x10 IC

We then proceeded to the next corner, on the other side of the tennis courts.  We made our way there via Walk like an Egyptian.  This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line.  Once they get there everyone steps in to a lunge with the other leg while the next guy goes.  This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.  

The next corner was abs.  We did an LBC cycle

LBC x10 IC

Reverse LBC x10 IC

Side LBC x10 IC each side.  

We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds

Squats x10 IC

Wide squat x10 IC

Feet together squat x10 IC

Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts.  We started with a set of calf raises.  After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.

Mary:

American Hammers x16 IC

Sleeping Hillbillies x10 IC each side

Box cutters x16 IC

Announcements: 

Prayer outreach with Rubiks down town Raleigh at 7:00pm

Prayer:

Bleeder recovering from surgery

 

Always an honor to lead and it has been an absolute privilege  to have led this AO.  I look forward to what new leadership will do.  

 

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Disney BD

Cupcakes and Cinders

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FNGs: None

Warm Up: Grab some Cindy’s, Mosey to the soccer field, SSH, Frankenstein, IPW, Hillbillies, Good Morning.

The Workout:

Set 1: OH press/ Curls / Farmer March/Murder Bunnies/Squat (12 Reps each) 2 pax rotate through on SB burpees 5 each bag.

Set 2: Front raise/Triceps/Cindy Lou Who’s/Reverse Murder Bunnies/Lunges (12 Reps) same SB burpee rotation 

Set 3: Rut Rows/Curls/3 Little Bears/OH Squat (12 Reps) same SB burpee rotation 

Mary: (All done with block) 1.  WW3’s (12 reps)  2. Toe Touches R/M/L = 1 Rep (12 Reps) 3. American Hammers 12 rep I/C

Announcements: Davis XMAS Party

T-Claps: F3 as a whole, Made me weepy with kind words and sang Happy Birthday:

Prayer: BS kidney stone, Cupid holiday travels, Unspoken 

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Leg Day at the YARD

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FNGs: No

Warm Up:  SSH, Frankenstein, good morning, Willy Mays Hayes

The Workout:

  • Bulgarian split squat – 24 ea
  • Calf raise squat – 25 ea
    • Recovery mosey round the building with a stop for merkins and/or LBC
  • Speed skaters – 25 ea
  • People’s chair – 10 count each PAX, probably amounted to 90 seconds
    • Mosey
  • Step back lunge – 15 ea
  • Alternating side lunge – 15 ea
    • Mosey
  • Dead lift squat – 20 ea
  • 3-way calf raises – (toes forward, toes out, toes in.  15 fast reps, 10 slow, 5 ea)
    • Mosey
  • 3-way lunge – (forward, 45deg, 90deg, 5 ea)
  • Jump squat – 15

Mary:   No time

Announcements: None

T-Claps/Prayer:  Some general discussion about mindset, and our ability to approach a difficult situation with either anxiety & resentment (selfish/self-centered), or with mind & heart open to seeing an opportunity to do some good (selfless, gracious & grateful).

Prayers for Banana Seat, with seasonal illness roaring through his household, and his continued good spirits & positivity while his body recovers.

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Upper Body Day at THE YARD

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Warm Up:  Standard stuff, SSH and the like, but knowing today would be upper body-heavy, I threw in some Sir Fazios and Slo-Mo Merkins to get that whole area ready to go

The Workout:  This is a lazy copy & paste of routine I’ve done before, with the purpose of eschewing a well rounded full body workout for a more targeted beat down of one particular area.  The thang was this:

A warmup of 7’s on the parking lot hill, consisting of LBCs and Squats.  Then the main event was 3 stations, positioned around the community center building:  Merkins, Dips, Carolina Dry Docks.  We hit a set of one, mosey about 1/3 of the way around the building, repeato, repeato repeato. 

Because the mosey was so short and didn’t give us much time to recover between sets, I threw in a few rounds of People’s Chair after 2 or three rounds.  The only other variation was on the Merkins – one set was Diamonds, one set was wide-grip, and the final set was a Merkin Sampler – 4 reps of each. 

Mary: Side hips raises, heel taps maybe, …something difficult FRAM made us do, and probably one more, I dunno.  

T-Claps (Recognition):   The pre-workout message was a reminder of GRATITUDE.  Keeping our mindset off “I HAVE to workout”, and keeping it on “I GET TO/AM ABLE to work out”.  Celebrate physical abilities of our bodies and be grateful for every opportunity to use them as they are intended.

Prayer:  Nemo driving to Ohio with his son for a big time swim competition