Tag Archive for: Yogurt

Ultimate at Thunder

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FNGs: Welcome Snoopy and Hertz!

Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.

The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.

Mary: Not  today

Announcements: Check slack and FB.

T-Claps (Recognition):

Prayer: Unspoken.

YHC took us out.

Fun and Games

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FNGs:

None  today
Warm Up:

SSH x20 IC

Daisy Pickers, Sir Fazio forward/backward, Good Mornings x10 IC
The Workout:

Mosey over to the baseball field and partner up for a game of Wasps. 2 pax start out “it” and do 2x burpees at home base. They then tag other pax who then become “it” after returning to base for 2x burpees. Entire baseball field was in play – even the fence apparently for Pots.

Unfortunately Wrangler had an injury when performing a burpee towards the end of the game. Prayers for a speedy recovery bro.

After Wasps we moved on to some animal races – from the infield/outfield line to the fence we raced in the form of Bear Crawls, Duck Walks, Wheel Barrels, and Sprints.
Mary:

Moseyed back to the flag and circled up for LBCs, low slow flutters, and Freddie Mercury’s.
Announcements:

Upcoming 5ks – Grasshopper and Derek Davis. Sleep in Heavenly Peace bed build on June 12th.
Prayer:

Wrangler for injury recovery

Memorial Day Murph Challenge- 2021

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32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.

Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.

Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.

The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run.  Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.

The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.

As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.

T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.    

: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸

That Treat is Stale!

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It was a beautiful morning with cool temps in the mid 50’s. It was good to see Scrapple return from knee surgery. Yogurt had a treat for Java’s dog Latte. Must to of been stale. She turned her nose up at it! Sure did miss the 2nd F at Breaches house this morning.

FNGs: 2- Chad (A-Rod) and Micah (Fire Marshall Bill)

The Workout: M4life rolls out with a 65lb bag everyone had the pleasure of carrying. We hit the blue and the yellow for some miles.

Announcements: Workouts are on for tomorrow with the Murph to follow at 8:00 am.
T-Claps (Recognition): M4life for bringing an FNG and A-Rod for listening to @breach to get him out here this morning.
Prayer: @Fram’s family for travel mercies flying out of RDU this morning heading home. PAX with injuries and unspoken.

Marine Corps History at TBD 5/26/21

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11 Pax got a lesson in Marine Corps history as we took to Belleau Wood and Tripoli at TBD for a butt-kicking like no other @M4LIFE @swishersweet, @Hardy @Gamecock @Florence/FloJoe @Yogurt @Dahmer @Java @Cancun @HazMat and

@Breach on the Q/Drill Instructor/History Professor

Warm Up: All pax were issued a Rifle (aka a pool noodle) and we formed 2 squads for a platoon style movement to the lower parking lot for 22 counts exercises of (SSH, Windmills, Imperial Walkers/Hillbillies, and Prisoner Squats)

The Workout:

Evolution #1- Battle of Tripoli

April 27 1805- Marines march more than 500 miles across the Libyan desert to defeat the barbary pirates and rescue the crew of the USS Philadelphia. This is the battle where the Marines earned the nickname leatherneck due to the piece of leather they wore to keep the pirates from slicing their throats

Get into pairs and wheelbarrow around the track, every time that you have to switch you have to perform 5 burpees. Squat hold for the 6. We recused the crew of the USS Philadelphia and they had to finish the evolution with us. (2 Pain Sticks, 2 Sandbags and 2 Fire hoses) All the gear had to be carried by the platoon. 

 

Evolution #2-Battle of Belleau Wood -June 1918 

Marines charges machine guns nest with fixed bayonets and engaged in fierce hand-to-hand combat that took six days to accomplish, it was at this battle that the Marines earned the title Devil Dogs for their fierce fighting style and their inability to quit fighting. 

Rescue the crew and move on to the rock pile- get a medium-sized rock and line up across the parking lot. Frogger jumps with the rock across the lots. When you get to the other side 19 ground pounders, frogger back and do 18 ground-pounders, pick up the 6. 

Grab the crew and head toward the tennis courts for Mary

Mary:

Chumbawamba- I get knocked down, but I get up again. SSH for the non-course line and burpees/Turkish get-ups for the course, every I get knocked down you hit the deck and get back up.

Ended the workout with some bagpipe amazing grace to reflect on the upcoming Memorial Day holiday and what the cost of our freedom is.

Announcements:

Volunteer event this Sat in Holly Springs, Bacon is leading the charge check slack for details. For every pax member that wears Red on Friday at a workout Breach will donate $10 to the Travis Manion Foundation and if we get 75% or more he will double it.

Closed in Prayer

Runners, ruckers, and terds oh my…

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FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5.  McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell.  Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details.  We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause.  Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

Things got done and so did this backblast!

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FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

  • clean and press (stairs)
  • swings (farmers carry)
  • single leg dead lift (stairs)
  • ballistic row (stairs)
  • off set pushup (farmers carry)
  • Midge cookie pouch (stairs)
  • nipplers (stairs)
  • goblet squat (farmers carry)
  • floor press (stairs)

    • Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

    Announcements: Picnic (see slack)

    T-Claps (Recognition):

    Prayer: Laettner, Jeff, Heidi

    Billy Madison Visits To Be Determined

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    EC: LED, Fanny Pack, Fonzie, Katniss, Maybelline, Redenbacher, Yogurt

    FNGs: Welcome (Wilson Robertson) Drum Circle! He went to App State and said it was a pretty groovy experience..  Thanks for bringing  him out Fonzie.

    YHC made my inaugural Q at TBD so I wanted to make sure PAX got their money worth on this fine Wednesday morning in the gloom.  Seven of us headed out for Extra Credit with great pick ups of the 6 along the way. Returned to the flag for about 10 more PAX ready to get after it. Fonzie let me know we had an FNG so I laid down the disclaimer and off we went.

    Warm Up:

    A quick mosey to the center of the ball diamonds and then circled up for:

    • Good Morning x 12
    • Windmills x 12
    • Frankenstein x 12
    • Spinal Rotations x 12

    We then took another quick mosey to the parking lot east of the soccer fields for the main event.

    The Workout:

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. Begin with a loop (to simulate the grade) followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.

    First Grade

    • Star Jumps x 12

    Second Grade

    • Star Jumps x 12
    • Sumo Squats x 12

    Third Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12

    Fourth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12

    Fifth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12

    Sixth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12

    Seventh Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12

    Eighth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12

    Ninth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12

    Tenth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12

    Eleventh Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12
    • Dying Cockroach x 12

    Twelfth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12
    • Dying Cockroach x 12
    • WW II x 12

    Mary:  We returned to the flag with enough time for 12 count low slow flutter. Have a nice day.

    Announcements: Check Slack and FB for information on the upcoming F3 picnic, bed build, and CSAUP.

    T-Claps (Recognition):

    Prayer: Unspoken. Sham Wow! Laettner

    YHC took us out. Always an honor to lead.

    OG U-turn returns

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    25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.

    We ended with prayer as always.

    Thanks for allowing me to lead.

    BS out!

    No Frills, Just Thrills at Disney

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    19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.

    EC: UTI, Maybelline, Nemo, Fanny Pack, YHC

    ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC

    Today’s theme: 56 in recognition of my 56th bday.

    Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings

    Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.

    In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56

    • Round 1: 1 burpee, run to opposite, 56 SSHs (1×56)
    • Round 2: 2 burpees, run, to opposite, 28 squats (2×28)
    • Round 3: 4 burpees, run to opposite, 14 Turkish getups (4×14)
    • Round 4: 8 burpees, run to opposite, 7 mtn climbers (8×7)

    Indian run to carpool drop-off circle.

    • Divide into groups of 4/5.
    • Sevens (7s) with WWIIs at bottom, star jumps at top, GO!

    Indian run, split into two groups, back to turf center circle.

    Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.

    I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!

    Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.

    Prayer: unspoken

    TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!