A pax of 17 posted this perfect am to recover from Valentine’s festivities. No FNGs, but do want to welcome back Barely Legal, who, I think is a John Cusack doppleganger and perfect timing to celebrate the introduction of Lt. Dan Cusacks. No welcome, no Valentine’s love – we just got started.

Warm-o-Rama

• SSH 20x 4CIC
• 3 Burpees OYO to welcome FlankSteak
• Sun Gods 10x 4CIC, reverso
• Misc. arm stretches

The Thang

We split into two groups and headed to the park equipment and set up at both sets of swings. Group 1 did Kiddie Pullups (one hand each side of bar, pull up with head to side) x10 while others planked. Group 2 did Swirkins (feet in the swing seat, down for a Merkin, up and pull legs to chest; count =1) x20 while others planked. Groups swapped locations and cycled again.

Moseyed by my truck to pick up a coupon (half cinder clock weighing 22-24 lbs – not sure) and lined up longitudinally, laterally or however you may describe it along the line where the camp light was set up. We continued with:

• Block & Bears – block at feet, extend out, reach back, pull block up to hands or slightly ahead, bear crawl ahead until block is between feet, repeat block movement. Go 25 yards to the ShovelFlag, catch breath, turn and repeato.
• Lt. Dan Cusacks – that’s right, Lt. Dans with coupon held high like John Cusack did with his boombox in the movie Say Anything. Turn at ShovelFlag, catch breath, turn and repeato.
• Blocktanamo – hold coupon in front at chest level, first person sets down coupon and runs circle pushing down coupons for resistance and lifting workout. Next person starts as soon as person beside them passes by. Lots of movement. Lots of grumbling. Repeato.

Moseyed to Gazebo for:

• American Hammers w/coupon 20x 4CIC
• Overhead Arm Presses w/coupon, AMRAP for 60 sec.
• Curls w/coupon, AMRAP for 60 sec.
• WWI Block Movers (coupons go with each rep or rest on your legs every other rep) 20x OMU
• Blerkins 20x OMD
• Oblique Crunches 25x, flapjack, repeato
• Hanging Leg Raises 15x OMU
• Overhead Arm Presses w/coupon, AMRAP for 45 sec.
• Curls w/coupon, AMRAP for 45 sec.
• American Hammers w/coupon 15x 4CIC

Moseyed back to camp light and lined up again to repeat same sequence, but half the amount. Returned coupons to truck, then moseyed to gazebo. Had time left over, which I am not accustomed to, so I made stuff up. Not sure if this is all of it.

Mary-ish

• American Hammers 20x 4CIC
• Hanging Leg Raises w/a tempo release (except my tempo was really fast) 10x OMU
• Box Cutters lead by the illustrious FlankSteak 25x 4CIC
• Various stretches to finish 3 min early

Prayers for all of our friends, family, pastors and community who are fighting health battles and otherwise. Funeral for Alex Burnette is Saturday at 2 pm at Centenary United Methodist. YHC closed in prayer.

Aye! My arms hurt!

Gander

 

Pax of 16 gathered for a cool morning workout.  No FNG’s.  (QIC nailed the mission statement anyway.). Hard start 0530

Warm-a-rama

Mosey one lap…20 SSH…Downward Dog stretch…15 Cotton Pickers…Baseball Arm Stretches…Sun Gods (forward/reverse).

The Thang

Indian Run to the waterfront low wall past the traffic circle.

Derkins/Toe Taps/Pull-ups/Squats #20-15-10-5’s (make it count)

Mosey  to City Hall steps.

Burpees #5 American Hammers/Heel Touches (No cheating)/Mountain Climbers/Plank Jacks #25-20-15-10’s

Fast Mosey to Craven&South Front Street corner.

Earkins and Shoulder Taps curbside #20-15

Mosey to Convention Center front wall.  Raccoon Crawl/Plank for the six.

Mosey back to Union Point Park Gazebo.

Flanksteak led the Box Cutters #30

Count off…Name-a-Rama…Announcements

Q prayed it out.  Thank you Pax.  McRib has Q at The Bear.

 

A pax of 22 posted this clear, crisp am to spend some second F time and sweat a little. No FNGs present, so we warmed up, but had to stop for 10 Burpees OYO for the stragglers. After warming up, YHC had had enough running for the week, so we stayed tight in the gazebo. I was reminded that this was more of a HIIT class. I followed an ACL regiment – Arms, Core & Legs.

Warm-o-Rama

• SSH 20x 4CIC
• 10 Burpees OYO
• Sun Gods 10x 4CIC, reverso
• Tater Pickers 10x 4CIC

Thang (this is a close approximation of sequence and counts – hopefully not too much exaggeration as to impress the pax who chose to fartsack). There were quite a few 5 and 10 counts sprinkled in to allow YHC to catch his breathe.

• Makhtar N’Diayes 15x 4CIC
• Guantanamo, reverso
• Suzanne Somers 30x OMD
• Plank Walk down the ramp handrails, peoples chair for the 6
• Plank Walk up the ramp handrails, peoples chair for the 6
• Oblique Crunches 25x OMU, flapjack, 25x OMU
• Iron Mikes 10x each leg OYO
• Peter Parker Merkins 10x 4CIC
• American Hammers 20x 4CIC
• Squats 30x OMD
• Dirkins on the rail 15x OMD
• LBCs 30x OMU, 5 count, 30x OMU
• Peoples Chair for 1 min.
• Carolina Dry Docks 20x OMD
• Hanging Leg Raises 10x OMU
• Lunges 10x each leg
• Merkins 20x OMD
• Low Slow Flutter 20x 4CIC
• Monkey Humpers 20x 4CIC
• Rinse and repeat the highlights
• 10 Burpees OYO
• Makhtar N’Diayes 10x 4CIC
• Guantanamo w/speed and gusto
• Suzanne Somers 25x OMD
• Plank Walk down the ramp handrails, peoples chair for the 6
• Plank Walk up the ramp handrails, peoples chair for the 6
• Oblique Crunches 20x OMU, flapjack, 20x OMU
• Iron Mikes 5x each leg OYO
• American Hammers 20x 4CIC
• Squats 25x OMD
• Dirkins on the rail 10x OMD
• Carolina Dry Docks 15x OMD
• Hanging Leg Raises 10x OMU
• Lunges 5x each leg
• LBCs 25x OMU
• can’t remember if anything else or sequence at this point – a little gassed…

No Mary

Prayer request for Cornfed’s uncle having surgery. Blood drive today at Knights of Columbus – hyperfused F3 blood is what this world needs. Please give where and when you can!

YHC prayed us out. Thank you for the opportunity to lead – I hope everyone got something out of this morning.

Aye!

Gander

A Pax of 14 including FNG Adam Clark (Earhart) posted this wet morning to celebrate the shortest day of the year – Winter Solstice. YHC had prepared an alternate routine depending on the weather. The gazebo had standing water and as I have said before, God loves him some F3, so the rain held off and I was able to do my original plan of Leaving Our Mark On The Town. I missed starting my watch at the start, but luckily, caught the mark we left behind.

We welcomed the FNG and started.

Warm-o-Rama

• SSH 10x 4CIC
• Sun Gods 10x 4CIC, reverso
• Downward Dog OYO

Thang

• Tight Snake Run (lots of people snaking at the same time) to Middle St – Merkins 10x SCIC
• Scout Run (Imperial Walkers) to New St – Merkins 10x SCIC
• AYG 2/3 way to Craven ST – Iron Mikes 5x each leg OYO
• AYG to Middle St – 10 count
• Mosey to Broad St – Merkins 10x SCIC
• AYG 1/2 way to Craven St – Iron Mikes 5x each leg OYO
• AYG to Middle ST – 10 count
• Mosey to S. Front St – Merkins 10x SCIC
• Mosey to Convention Center – Raccoon Crawl
• Scout Run (Sumo Squats) to New St – Merkins 10x SCIC
• AYG to Linden St – Iron Mikes 5x each leg OYO
• AYG to E. Front St – 10 count
• Mosey to Broad St – Merkins 10x SCIC
• AYG to Winthorpe’s office – Iron Mikes 5x each leg OYO
• AYG to E. Front St – 10 count
• Mosey to Pollock St – Merkins 10x SCIC
• AYG 1/2 way to Craven St – Iron Mikes 5x each leg OYO
• AYG to E. Front St – Merkins 10x SCIC
• Mosey back to gazebo – no time for another raccoon crawl

Mary

• 5 burpees for the FNG

Announcements – Roll Tide still collecting for donations to family – please help finish the list and deliver to Roll Tide’s office today. Need a Q for tomorrow.

YHC prayed us out – thank you for F3!

Aye!

Gander