June 2018 – F3 South Wake

Crawl Space

2 PAX got stronger at Ivan with a full body kettlebell routine that yielded 4 sweat angels

Warm Up

Quick jog around the lot

SSH X 15

GM X10

Fazio Arms X 10 (F/B)

Daisy Pickers X 10

Stretch (Right Leg over Left, Left over Right)

Arm Stretch (Right Across body; Left Across Body)

The Work Out

Each PAX occupied a parking space with kettlebell for 2 Rounds of full body exercises

Legs- Goblet Squats X10, Alternating Leg Lunges X10, Squat thrusters X10

Following the 3 exercises, PAX bear crawled to opposite parking space across the lot for a series of non-kettlebell exercises

Standard Merkins, Curb Merkins (Right\Left) X 10

PAX lunge walked back to opposite space across parking lot for next series of kettlebell exerices

Shoulders-Upright rows X10, Quick Feet Shoulder Presses X10, Bus Drivers X10

Bear crawl to opposite parking space

Erkins, Derkins, Carolina Dry Docks X10

Frankstein walk to opposite parking space back to Kettlebells.

PAX retrieved kettlebells and went for a walk with alternated Cusacks and Farmer Carries to the far end of the lot and back to the originating parking spaces.

Arms– Kettlebell Curls X 10 (each arm), Overhead tricep presses X20

Bear Crawl to opposite parking space

Merkins, Erkins, Dips X10

Lunge Walk to opposite parking space

Back– Kettlebell Swings, Merkin Rows (5 Left Side, 5 Right Side)

Bear crawl opposite parking space

LBC X 15, Freddy Mercury’s X15,

Lunge Walk to opposite space

PAX retrieved bells for a Cusack\Farmer Carry Walk

After 2 rounds were completed, work out ended with 6 inch hold kettlebell presses X 10 and a series of plank holds and arm\leg stretches

Exhaustion in the AM

June 29, 2018/in Morning After /QIC: Lab Rat
PAX: 2%, Lab Rat, Laker, Pickin' n' Grinnin', Stovepipe

Lab Rat, Stovepipe, Pickin’ n’ Grinnin’, Laker, 2%

Warm Up

3x laps around the lot with the agility ladder mixed in at the end, circled up for SSH, Arm circles, and good mornings

The Workout

Lined up along the crosswalk

-5 jumping lunges each leg for every white line until PAX reached the stop line, plank for the 6.

-5 WWIIs back down to the cross walk on each line, plank for 6

-5 merkins each line, bear crawling to next. Al Gore for 6

-5 pulse ups each line going back down, Al Gore for 6

Over to the Rocks

-Around the PAX 2x each calling out an exercise with the rock

Mary

Plank-o-Rama

COT

Prayers for travels coming up for Laker and Stovepipe. P&G and Lab Rat’s job situation, 2% finalizing home inspection for foster care.

Crazy Time Keeps Rolling

June 29, 2018/in Crazy Time /QIC: Pikachu
PAX: Crosby, Pikachu, Skidmark, Yogurt

Pax of 4 gathered under the moonlight for Crazy Time. WebEx dropped by on his way to getting some miles – he got in 8 before the workout!

No announcements and we all did our thing – great work men!

Ultimate Beatdown at Thunder

June 27, 2018/in Thunder /QIC: Pikachu
PAX: 8 Bit, Bottleneck, Breach, Buttjoint, Dusty, Earl Grey, Laker, Lipsync, Mr. Miyagi, Noah's Ark, Pikachu, Rams, Tofu, White Castle, Yogi

15 Pax gathered in mostly reasonable temperatures for another of the ever popular Ultimate frisbee workouts. Two FNGs were present so disclaimers were read and we mosey’d to the turf fields where YHC had already setup a playing field.

Warm up:

10x SSH IC

10x Daisy Picker IC

20x Diamond Merkin – YHC said these would be the last of the merkins for the day, but he was wrong.

The thing:

We divided into teams – red/black shirts vs the skittles (all other colors). The dropped disc penalty was established as 1 Turkish Getup, with the scoring team calling a workout to be done x10 (either reps or IC). Scoring exercises were all over the place but there were multiple rounds of burpees, merkins, jump squats and star jumps.

40 minutes of play blew by and we wrapped up with some quick left over right/right over left hamstring stretches. Deadbolt even joined us as a surprise guest at CoT.

Announcements:

4th of July Convergence

No Thunder on 4th of July

Prayer requests:

Skidmark on the job hunt

Tons of fun men, as always appreciate the honor of letting me lead.

Aye,

Pikachu

It’s a Long Road Ahead

June 27, 2018/in Possum Trot /QIC: Wrangler
PAX: 187, Banana Seat, Beater, Bernie, Crosby, Foghorn, Forceps, LED, Lipsync, M4L, Noah's Ark, Pablo, Pikachu, Pilgrim, R22, Skidmark, Slots, Suave, The Natural, WebEx, Wrangler, Yogurt

So, after 2 years of being with F3 I finally got the balls to lead a workout. Thanks, Double D for going on vacation and giving me a chance to lead the men through the grind.

Warm Up:

Jog around the tennis court

15 Side Straddle Hop

15 Hillbillies

15 Imperial Walkers

10 Fozzy Arm Circles Regular

10 Fozzy Arm Circles Reverse

10 Good Mornings

10 Copperhead Squat

The Thang: Ten station workout all the way down the Possum Trot road

Station 1 Burpee x 10

Station 2 Rock Curls x 20

Station 3 Merkins x 15

Station 4 American Hammer with Rocks x 20

Station 5 Bobby Hurley x 20

Station 6 World War II x 20

Station 7 Plank Jacks x 20

Station 8 Morning Wood 10 Left / 10 Right

Station 9 Mountain Climbers x 20

Station 10 Monkey Humpers x 20

Sprint Back to the start (Station 1)

THANG ROUND 2 with adding 5 more reps to each station

No Man was left behind!!!!! Everyone picked up the six!

THE WALL

10 Donkey Kicks

15 count – People’s Chair arms out

10 count – Balls to Wall

15 count – People’s Chair arms up

Mary:

20 LBCs (I know we only had time for 1)

COT:

Prayer Request – Pikachu has a job interview and pray for F3 vets to get back out. Let’s reach back out to the guys and get them back in the grind.

The Murphy

June 26, 2018/in Tea Time /QIC: Skidmark
PAX: Blue Water, Buttjoint, John Deere, Pikachu, Rams, Skidmark

6 Pax took to the playset at Womble for the weekly tribute to Michael Murphy.

EC: John Deere

Vests: Skidmark

Warm-up: First Mile

100 Pull-ups

200 Merkins

300 Squats

Mile 2

Announcements: 4th of July at Disney. No Thunder Wednesday July 4.

Prayers: Skidmark looking for a job

F3 SouthWake Patriot Games Pre-Blast

June 26, 2018/in AO Post /QIC: Skidmark

Yogurt get out of the Street

June 25, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Axe, Blue Hen, Brony, Crosby, Deadbolt, Foghorn, Forceps, Hasselhoff, Kid Cracker, Lucky Charms, Mookie, Nemo, OCR, Pablo, Peeping Tom, Pikachu, Roger Roger, Shredder, Skidmark, Slide Rule, UTI, WebEx, Yogurt

24 Pax made their way down to the Paradise City.

EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark

Fartsacks: Breach

Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers

The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.

Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.

Mary: 22 WWII for missing Breach, 10 Peter Parkers

Welcome FNG Axe (Like the body spray)

185 total Merkins and 2.85 Miles along with 55 Burpees

Announcements: 4th of July South Wake Convergence 0630 Disney

Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken

The Man Strikes Again

June 23, 2018/in Crazy Ivan /QIC: Dawgpound
PAX: Buford, Dauber, Dawgpound, M4L, Mookie, Nemo, Pipe Dream

The Warmup:

Quick lap around the parking lot. We then circled up:
25 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
15 Cadence Count Good Mornings
10 Cadence Count Right Leg over Left
10 Cadence Count Left Leg over Right
10 On my Down and on my Up Merkins

The Thang:

Partner Up for the following Dora
Dora of 100 Overhead squats (Each Member does 100 Reps)
200 Kettlebell Cleans
300 Kettbebell Swings

While Partner A is doing the exercise Partner B is John Cusacking around the Parking lot with their Bell

Finish with Burpe Roma Listening to the “The Man” From the Killers. Instead of Side Straddle Hops we worked on our Love Handles by doing the Side Crunch with our Kettlebells.

6/23/18 Ground Pounder

June 23, 2018/in Ground Pounder /QIC: Forceps
PAX: Dauber, Deadbolt, Earl Grey, Forceps, H1N1, Mookie, Pikachu

7 PAX came out for the beat down.

Warm up:

10’s – Good Mornings, Windmills, Imperial Walkers & Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers

The Workout

10’s SSH, Standard Merkins, Plank Jacks, Mountain Climbers, Burpies (for the tardies)

Rock Shock -(pick a big’n)

circle up rotate rocks around circle between sets

4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, Windshield Wipers

Cousac to the bathroom wall

Wall of Pain:

70 count Balls to the Wall
10 Burpies

Cousac to the Playground

Aik’n Station: Break into 3 groups rotate stations clockwise

Aik’n Legs – 15’s Box Jumps, Lunges, Split Jacks, High Knees
Aik’n Arms – 15’s Dips, Derkins, Erkins, Shoulder tap Merkins
Aik’n Belly – 15’s LBCs, 6 inches, Rocky’s, Pickle Pounders

Rock Suicides in lawn: Pair up and chose one rock. 1 planks while other sprints to sidewalk and back

2 sets: Standard Rock Planks
2 sets: Crab Planks

Tunnel of Love X 2 – While Pax plank side by side, one by one someone crawls under the tunnel of planking pax.

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

6/27 Wrangler Virgin Q @ Possom Trot (Action Park – 5:30AM)

4th of July Convergence @ Disney (Middle Creek Park 6:30AM) so invite your neighbors

Healing Transitions needs us- 2 PM Fridays at the Arena- Pick a Friday and HC

Review and share the FB Post from the F3 founders.

Prayer Requests: Pax on the DL (Draper, DD, Crablegs), Safe travels for Pikachu’s family (sister in-law headed to Korea and the rest headed to Yellowstone).