And on that note…

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Warm Up: Led by Stovepipe as YHC was en route.  Many laps around the ‘lot ensued followed by a lovely 20 burpee penalty for YHC, SSH, windmills, static stretch, merkins, and mountain climbers

The Workout:  PAX adopted a rock and partnered up.  All exercises 15 reps with the rock except merkins.

  • Shoulder press
  • curls for the girls
  • tricep extensions
  • sumo squats
  • standard merkins

After PAX went through the list, partners switched rocks and did the run through again.

Mosey over to the basketball courts for 2 rounds of B.L.I.M.P.S.  Almost had a merlot.

Mosey back to the front lot for build a bears

Mary: Flutter Kicks IC x 40

Prayer: Injured Reserve (PnG), Bloodsport and Mrs healing, Laker upcoming travels, Lab Rat’s grandpa, Unspoken

Crazy Ivan – Angry Music

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As this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us!  After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.

Warm Up:

Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)

Michael Phelps

 

The Workout:

Mosey to the playground – Start the hard stuff on the speaker

Station 1:

Plank Jacks / Merkins

Station 2:

Lunges with kettlebell twist / Kettlebell Swings

Station 3:
burpee snatch

Station 4:
TRX Superman / TRX Rows

Station 5:
TRX Chest Press / TRX T’s & I’s

Station 6:

Battle ropes

Station 7:

Sumo squat with kettlebell

Station 8:

10 OYO Pullups (this was the count between stations)

 

20 count to catch our breath

 

Circled Up for a “Finisher”

IC 2 Plank Jacks

IC 2 Merkins

OYO 2 Star Jumps

Repeat X8

 

Mary:

Pax Members called out exercises but had to involve a kettlebell.

10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers

Dauber then led us through some Yoga moves for a good cool down and stretch.

Announcements:

9/11 Stair climb at NC State

Prayer:

BRR team competing this weekend and kids in sports.

Speed Racer took us out in Prayer.

 

Crazy Time – Sketchy White Van Edition

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YHC pulled into the parking lot with a sketchy white van following him. When the window got rolled down it got more sketchy – it was Skidmark beginning the BRR pickups. Kudos to all the BRR participants – this one’s for you!

Warm Up:

1st mile
The Workout:

100 pull ups

200 merkins (the push up)

300 squats

YHC did 10/20/30 for the first 5 sets, followed by 5/10/15 for 5 sets, followed by finishing the remaining count of each workout.
Mary:

2nd mile

Vests:

YHC for the 1st half of the workout.
Announcements:

We were off to attend the special Q’s of the morning.
Prayer:

None

Cletus – Noah’s Ark 1 year anniversary & birthday Q

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Warm Up: Jog to soccer field parking lot alternating forward and reverse. Quick feet on curb for half the parking lot and return on other side with walking sideways planks. Performed arm and leg stretches to a 10 count. Then, in cadence (22) SSH, (11) IW, (11) HB, (11) CP, and finish with (11) merkins on Q’s up & down.
The Workout: Indian run with last man doing 2 merkins and then running to front with the pill(football). Pax passed back to last runner and repeat. Penalty for dropping the pill all Pax do 5 burpees. Group was lacking running backs since there were quite a few penalties (Pikachu, Gump). Continued to south side of BB field and dropped for 11 LBC’s. Then, continued to valleyball court. Partner WB thru sand and do 11 burpees. Partner switch and return to other side for 11 SJ. Bear crawl through sand for 11 patty cake merkins. Bear crawl on the return for 11 squats with leg lifts. Mosey to rock pile and center parking lot for bear bowling(bear crawl pushing rock) to end of lot. Performed 11 elevated merkins per arm. Jon Cusak with rock to other end for 11 weighted squats. Return rocks and mosey to tennis courts.

Mary: 11 FM modified alternating each leg, 11 PP, 11 LSF, 11 HTM, and finished with 11 AH. Theme throughout based off of Q’s 56th birthday which 5+6 = 11, if you didn’t catch on.
Announcements: 9/11 stair climb, Christmas parade signup, Kid Cracker looking for men to help move his parents this Saturday afternoon. Great job to all and welcome FNG’s Pumpkin Spice and Mortar.
Prayer: Crablegs, all those traveling to the BRR this weekend, especially our F3 brothers, and the right opportunity of employment for Brickhouse.

Sheepdog – MACH 1&2

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PAX OF 3: Norm, Dovetail, and Shredder

Warm Up: light run around the school, side straddle hop,  chinooks, fazio arm circles, good mornings, Peter Parkers, mt. climbers,  squat imperial walkers, squat hillbillies.

The Workout: 300 wing chun strikes, 3 set rotation, slow TUT: wobbly merkins, wobbly dips, and pull-ups.  Worked through MACH 1 and 2 while odd man out did random excersises.

Mary: low slow flutter blitz

Announcements: 911 climb.

Prayer: BRR team, F3 families, those with illnesses and injuries, Dovetail’s sister is heading back to Russia soon.

Lipstick Search Party

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Warm Up:  Butt Kickers, Good Mornings, Side Straddle Hops, random call-outs from the group

The Workout:  Via Facebook the night before, Lipstick had confirmed that he would be attending Running 4 the John.  The PAX began to run but realized Lipstick was nowhere to be found.  Emeril and Chips lead a search party (with Salsa) along the normal 5mi route down Main St, turning at the carwash just past Town Hall and up the greenway.  They checked all of the Johns along the way hoping to find Lipstick.  UTI took a shorter route (~3mi), heading down Main but busting a left at Crossway and heading back down the greenway back towards Ting.  The 3mi group checked Lipstick’s favorite bushes as well and he was still nowhere to be found.  Java and Latte did their own thing, looking where none of us had thought to look and coming up empty handed…

Ultimately, we discovered Lipstick was just Fartsacking, getting some extra Zs before Blue Ridge after convincing UTI to show up and Run 4 the Johns…

Mary: The 3mi group did some stretching

Announcements: 9/11 Stair Climb

 

Prayer:

Pre-school aged Clay has started radiation, kids are “wearing grey for Clay” at school

Blue Hen’s sister-in-law Shelby is going into surgery for thyroid cancer

Sliderule and his wife are going to be taking a trip away for the first time leaving their 2 yr old at home.
BRR – Pray for these 12 idiots!  We run 200+ miles this weekend

HOSE ON THE RIGHT, PIMPS ON THE LEFT

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16 PAX @Disney.  CHiPs took the Q for Nemo so he could rest his fins for the BRR this weekend.  Most other BRR participants heeded the pre-blast warning that was issued as well and stayed in the safe warm clutches of the fartsack.

 

Warm Up:

Lap around the fields

20 SSH

10X10 Imperial Walkers/Hillbillies

10X10 Sir Fazio Arm Circles

10 Slow Good Mornings

 

The Workout:

Crawl/Walk/Run: Line up on the line, bear crawl to penalty line, Lunge walk to half line, sprint to other end (down and back) REPEAT

To the abyss (w/hoses): Broken DORA with partner and 2 Hoses. Partner 1: down and back up.  Partner 2: Merkins/Squats/LBCs (2 ROUNDS)

 

Mary:

Low Slow Flutter

Freddy Mercury

Pickle Pounders

 

Announcements:

Crab Legs mentioned a race in Durham on Nov. 11, 2018 benefitting Team DREA a foundation that funds and supports ALS research and treatment.

Info: https://runrdc.com/

 

911 Stair Climb Tuesday, 11 September 5:30 a.m., Carter-Finley Stadium, Gate 4

Info: https://f3raleigh.com/9-11-stair-climb

 

Prayer Requests:

Crab Legs, we pray for strength and healing.

Clay, we pray for healing and guidance to his physicians.

BRR Crew, we pray for safe travels and strength.

Unspoken Prayers, we pray for those issues in our lives that only you know Lord.

 

CHiPs Word of the Day:

He must become greater, I must become less. –John 3:30

I Am Third: God is First, Others are Second, and I am Third.

Silence of the #HIM

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Another humid morning in South Park. YHC was running behind just a tad. Got the toys set up on the b-ball court then drove over to the PAX. Still no 12-Oaks guys. Flag was planted, no FNG’s, let’s get it started (HA).

Warm Up:
Warm up lap around track
Over to b-ball court

Stretches
Slow Good mornings x10 IC
Slow Cotton pickers x10 IC (correct form, had to re-do a 5 count)
One legged balance count (switch) x10 IC
SSH x30 IC (slow to fast)

Ladders:
Agility drills (2 ladders) – Sprint to cone after ladder complete
hop both feet inside then both feet outside all the way down
Same drill but backwards
Hopping forward one foot in a box and one foot outside switching sides as you go down the ladder
Same drill but backwards
High knees going down sideways staying inside boxes while pumping arms, slide out to cones, back then sprint through. Both sides
5 hops then chop to end then sprint to cone, repeat on opposite side
Crossovers going down sideways (repeat opposite side)
Mtn climbers shuffling hands down the line (left then right, hands in each box, shuffle down)

Full Court Action:
Frog hop – down and back
Bear crawl down – Crawl bear back
Spider-Man Walk down
Burpee broad jump back

Crabs in a bucket – BTTW in a line, person at end bear crawls in front of line to other end then resumes BTTW. Each person went twice.

Mary:
Rosalitas x20IC
Out and ups x15IC
Twisting LBCs (slow to fast) x20IC
Sally (6 inch hold on “Bring Sally Down”)

Verse – The Value of a Friend
“Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4:9-10‬ ‭NKJV‬‬

Announcements:
BBR this weekend, 911 stair climb, Christmas Parade, Torch Run, HSHM Training started

Prayer:
Crab Legs, runners, Clay, wrangler travelers, Brexit’s wife, BS step dad diagnosed with MS

Great to have a group of men to push and be pushed to our limits during these workouts. Believe in yourself and the guy beside you when the workout gets tough. Support one another through all things in life. I’m humbled always to lead a workout. Quiet group today but silence means good work.

BS Out!

Full body beatdown at PT

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Warm Up: Follow me for a lap around the tennis courts and a lot of line work across the parking lot

circle up for side straddle hops, good mornings, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout: grab a big rock for lifting – no need for a flat one as we will not be pushing it across the parking lot (today anyway) and circle up

Full body beatdown using 1 minute intervals. Instructions were to max out reps each interval and then begin the next interval after about a 10 second recovery

round 1 Chest

merkins, press with rocks, wide merkins, press with rocks

jog around the parking lot

round 2 shoulders

shoulder press with rocks, Carolina dry docks,  bttw, ground pounders

jog around the parking lot

round 3 back

ruh rohs, Supermans w/back flex, ruh rohs, Supermans w/back flex

Jog around the parking lot

round 4 arms

curls for the girls, tricep extensions, curls for the girls (slow), diamond merkins

Jog around the parking lot

round 5 legs

weighted squats, split-lunge agility, weighted squats – return the rocks

Mary: circle up on the tennis courts and hold chill cut plank.  Once the six arrived alphabet soup was called to close
Announcements:Welcome FNG 2.0  Messi

BRR this weekend, csaup oct 20th, anyone available on Saturday to help Kid Cracker move his parents please let him know.
Prayer: thankful for f3 and the men involved, asked for help to be better men, husbands, fathers and sons

Ummm Ultimate Mutiny Monday Madness

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