Sheepdog- 1000 strikes

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Pax of 7

Warm Up: Norm covered the warm up with a jog around the parking lot,  Butt Kickers, High Knees, Frankensteins, Fazio Arm Circles, Imperial Walkers, Hillbillies, & SSH

The Workout: Ring of Fire; Pax cranked out 1000 strikes while rotating through various workouts; merkins, dips, squats, squat kicks, & crab toe touches.

Mary:  Brought to you by LipSync, Pax wrapped up with LBCs, LSF, Freddy Mercurys, Box Cutters, & Windshield Wipers.

Announcements: CSUP, Suggly Sweater, 2F, Wolfe needs

Prayer: CrabLegs, Noah’s Ark travel, Families.

Sticks and Stones

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16 PAX: Overheard during the workout: At STONES, we’re pushing this rock around the whole parking lot? and Wait ’til you get to 30 wonder bras. On INDIAN RUN, I’m confused! At STICKS, Yogurt, you gonna join us on this STICK exercise? And of course, at COT, continued trash talking about Slide Rule and Slack…

EC: 187, Axe, Banana Seat, LED, Warbucks, ChIPs

Warm Up: Mosey to amphitheater

SSH x25, GM x15, triceps stretches 10 sec per side, shoulder stretches 10 sec per side, dips x25

The Workout:

STONES: Mosey to “stone” pile and parking lot

Three laps, arm exercises with counts of 10, 20, 30 at each corners; finish lap with burpees x1, x2, x3

Lap 1: Bear crawl, pushing rock as you go (aka skidmark), arm exercise = 10, 20, 30 curls

Lap 2: Lunge walks with rock, arm exercises = 10, 20, 30 overhead presses

Lap 3: Run/walk with stone overhead, arm exercises = 10, 20, 30 wonder bras

SAND: “Modified Indian run.” Carry 40 lb sand bag as you advance to front of line. I didn’t fully think this on out, so there was lots of confusion. Eventually, I think everyone carried the “baby.” Next time, instead of passing the baby back down the line, the each PAX needs to advance to the front of the line, which pushes the PAX holding the baby to the back of the line. Then, the PAX holding the baby runs to the front. PAX advances one at a time past the baby, PAX with baby runs to front. Rinse and repeat.

STICKS: (firewood logs): Select log from Delilah (Blue Tacoma)

Burpees in “sevens,” carrying stick to top of parking lot, executing burpees, carry back down, execute burpees, rinse and repeat.

Mary: Merkins x20, low slow flutter 20, protractor 45 degrees—hold for 30 count
Announcements: Nemo Ugly Sweater Party Dec. 1, bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble; UTurn, led by Brexit at his 1 year anniversary
Prayer: Crablegs and family, grateful for F3 community and opportunity to lead

Didn’t Even Have to Poop

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Pax of 11 came out for a promised no running beatdown by Pikachu & Lipstick (Pikachu’s Lipstick?) at Crazy Ivan. Brexit even ran a mile before the workout and Crosby switched from Cletus based on the promise of no running.

Warm Up:

Lipstick circled us up for some arm and leg stretches followed by:

SSH x20 IC

Daisy Pickers x10 IC

Then we grabbed our kettle bells for the beginning of legs.

The Workout:

Lung walk (with kettle bell held at chest, focusing on form) halfway down parking lot.

Deep squats x20

Curtsey squats x20

Lung walk rest of the way down the parking lot.

Deep squats x20

Curtsey squats x20

Box cutters x20 IC to give the legs a break

Lung walk back down half way and hand it off to YHC.

We started to mosey our way to the Amphitheater, but Cletus was hogging it so we double back to the first parking lot line for the evolution of the burpee. We started with a new exercise YHC thought up for this Q – the Kurpee. It’s a burpee with the kettle bell – you hold the bell when dropping for the merkin (and do the merkin uneven – one hand on the bell), and when coming up out of the plank drive the kettle bell overhead into a lockout and then bring it back to your waist and then switch hands for the next rep.

We lined up at the parking lot line – 1 Kurpee at the first line, 2 at the 2nd, etc up to 5.

After a 5 count we went back the other way, doing Turkish Getups this time.

By now the ampitheater was cleared out so we moseyed over there, John Cusack & 10x Tricep extensions IC on the way.

Pax lined up along the short wall for some upper back rows – one hand and leg on the wall, the other on the ground.  5 rows per kettle bell with the pax rotating through to each kettle bell once (11 total). We then spun 180 degrees and did the same thing for the other arm.

Mosey back to the parking lot (John Cusack of course) where YHC brought out his speaker for a musical finish with Roxanne – Merkin for every Roxanne, Plank Jack for every Red Light, holding plank otherwise.

Mary:

YHC lead some yoga – Downward Dog, Runners Pose, Pidgeon.
Announcements:

The Frosty CSAUP Dec 15th – Womble, 6AM

Christmas Party at Nemo’s Saturday.

2nd F at Dunkin after.

Prayer:

Lipstick’s grandmother – prayers for the family.

Chips & Brexit echoing the importance of prioritizing our M’s over jobs and other things.

YHC took us out – always an honor and privilege men.

2.0 at Crazy Time!

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Pax of 3 for a jam session at Crazy Time. With Pikachu and Crosby on the ramp up from the IR Gumby was the only one running.

100 pull ups

200 merkins

300 squats

And we were all off to Crazy Ivan.

Droppin’ Plates

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Warm Up: SSH , Cotton Pickers, Imperial Walkers, Hillbillies, Over head stretch both, across chest stretch both

The Workout: Partner Workout : One doing exercise. Other performing exercise with Plate.

Plates can’t touch the ground: Penalty of 10 Double Merkin Burpees

45lb plate x2

25lb plate

Ampitheatre
Dora
300 LBC’s. Plate Hold over chest on your 6
200 Squats. Plate John Cusack
150 Merkins. Plate Plank Hold
100 Dips  Plate WWII’s
50 Burpees Plate Squat Hold

Mosey to Back P Lot

Same partners

Cinder blocks / Plates
5 lines & Back
Bear Crawl push Block/ Plate Hold Plank

50 Curls Block/ Plate Curl

3 lines & Back

Plank shuffle dragging Block/ Plate Hold Plank

50 Curls Block/ Plate Curl

Repeat Bear Crawl/Plank Shuffle

Mary: 5 Double Merkin Burpees
Announcements: CSAUP Dec. 15 starts at Womble 6am .. 2nd F Tapline
Prayer: Many injured seeking fast recovery. Crosby’s Son’s Dad’s Mom(That’s a lot) is not doing very well. Continue to show up and become better leaders in our community. Crab Legs. Several others & unspoken.

No Curb Sharing

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Cold and clear in the gloom today. PAX of 7 got warm rather quickly. Here’s how.

Warm up lap in parking lot with Carioca
Stretching
SSH x25 IC
Frankenstein’s x15 IC
Proper squats x25 IC

Burpee mile on track
Run .25 do 12 burpees, repeat 3 more times. Total 1 mile 48 burpees

Wheel of merkins – use curb and no sharing. 10 each, total 40 merkins
Baby dips x20 IC

Curb side hops with sumo squat in between curb line 4:1. 10 sets
Rinse and repeat with forward/backward hops over parking curb and squat

Air press shoulder taps 1:4 ratio. Stopped at 7:28 ratio for time

Mary
Febreze – 2 big boy sit ups, 6 inch hold in up position, 10 air presses. 2:10, 4:20, 6:30, 8:40, 10:50
Windshield wipers x15 IC
Boat Canoe x10 IC

Announcements
CSAUP dec 15, dec 1 Nemo’s Christmas party and dec 29 potluck, WB training, Crab Legs planning to run 5k at WB. Banana Seat has approval for all runners in the Saturday race to run as support.

Prayers
DD family, Crab Legs, holiday sadness for some, Natty Ice wife had a mis-carriage two weeks ago and maybe no more kids due to complications, Joe (Pastor) with heart surgery Norm and Chickenfoot request.

As always it’s great to lead such a fine group of HIM. Seize the day!

BS out!

Disney “Highlight Reel”

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EC: Dumbo, Deadbolt, Warbucks, Nemo, Lipstick

Warm Up:lap to the big parking lot and circle up for Good Mornings x 10, SSH x 40, IW and HB x 18/ea, Daisy Pickers x 10  Q called #HIM to pair up for accountability
The Workout: 4 Corners with stops at midpoint on long sections Stop 1 10 American hammers, Stop 2 10 Star Jumps, Stop 3 10 Diamond Merkins, Stop 4 10 WW2, Stop 5 10 Burpees, Stop 6 10 Turkish Getups –2 Rotations;   Mosey to Stair Case – 1 up top (Combination) 100 Merkins, 200 LBC, 300 Squats   2 Bear Crawl to the bottom and run back up;  Mosey to the Soccer field Wheelbarrow 50yd and switch with partner until across 15 SSH and same wheelbarrow back
Mary: Sorry Mary we only had 17 seconds to spare and we need at least 30
Announcements: Nemo Holiday Party on Saturday; Wrightsville Training plan up on site from DB; Yogurt’s  Q at Cletus tomorrow is his first since taking over alternating Q’s
Prayer: Crablegs and a lot of unspoken

Thanks to all for coming out and letting me lead you this morning!

Lipstick

R4TJ: Perfecting the Pete Rose Slide

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Minimum, four, maximum, as many as you can fit.

^^^ Nick Offerman, the morning after his bourbon by the fire.  R4TJ brought it!

Warm Up: 22 degrees outside let’s get warm – Side Straddle Hops, Daisy Pickers, Stretching – Enough standing still… let’s move!

The Workout: Since Crossway was last week and its so dark out we opted for a run down Main.  The route stretched into Womble where we took the big loop and came back to Ting.  We each came in between 3.1 and 5.5 miles.

Mary:  Enough about Mary!  We get it, there is just something about Mary…

Announcements:  The title of this post is a joke but in all seriousness we had a fall this morning.  I believe they are OK but remember to wear your lights (I didnt this morning) and watch your footing.  This case was kind of a freak accident (they were wearing their light) but we are approaching the colder months and ice is gonna get real.  You can’t always see ice, leaves are down, etc.  Be careful!

Prayer: Quiet group this morning, lots of shivering, not much else.

Blockness Monster (Nutcracker 11/27) Backblast

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Pax of 11 for some fun with cinderblocks

Flannigan, Peak Week, Norm, Buford, Slide Rule, Da Business, Blue Hen, Crablegs, Banana Seat, Moby

Breach on the Q

Warm Up:  Jog around the front parking lot and circle up for 20 counts: Imperial Walkers, Hillbillies, Good Mornings, Frankensteins and Side Straddle Hops.

The Workout: Every man grabs a block, the block cannot touch the ground unless its part of the exercise or the pax drops for 10 merkins

John Cusack over to the side lot and circle back up for 20x Curls for the girls, Tricep extensions and goblet squats

Block on the shoulder and mosey to the loading dock, 20x big boy sits up with feet in the block, 10 counts Blockees, 20 count peoples chair with a block in the lap and 20 count balls to the wall on top of the block.

Block on the shoulder mosey over to the basketball court for some Blocktamano. Pax circles up and holds block out in front of themselves, one man drops his block and runs around the circle hitting each block as he runs by until he gets back to his block. Each pax member runs around the circle, first clockwise, then counter-clockwise. Paused for 20 count derkins called out by Flannigan.

John Cusack to the Stop sign, 20 count irkins called out by Slide Rule on the block and 20 counts LBC’s called out by Buford.

Block on the shoulder, mosey back to the front of the school and circle up for Block Webs to 5.

Mary: 20 counts of LBC’s,  Leg Lifts and Hello Dollys

Announcements: CSAUP coming up, check Facebook for details and to sign up, Banana Seat going to look into getting us into the 5k at Wrightsville for free like last year and Crablegs is going to try and run it. Wrightsville 1/2 sign up and looking into shirts.

Prayer: Be thankful and be present, try to help those in need and look in just a small way try to make someone’s day better. There is never too small of a good deed.

Purple Cobra BackBlast

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Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:

Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins.  Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner.  7 laps.

Half Way There: Wheel Barrel with partner halfway around the loop and switch.  Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).

Merkin Shuffle @ 5 count

Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling