Warm Up:
SSH, Imperial Walkers some other stuff I can’t remember
The Workout:
5 different stations led by 5 different PAX. Two stations included the PAX’s 2.0
Mary:
Circle up in smaller groups to name the 2.0 FNG’s
Announcements:
N/A
Prayer:
See CHiPS video when he posts it.
Warm Up:10 Minutes of Agility Ladder, Jogging, and Circle Activities
The Workout: Teams of 3 work through three different exercises per station. Tabata Plank between rotation.
Workouts: Stations Time(rest/work)
Mary: American Hammers, LBC’s, Flutterkicks
Announcements: F3Southwake Convergence being held on Wednesday August 29th at Action Park. Date TBD for the Next “Crawl”
Prayer: Pray for 2% and provide him safety while he navigates the legal system in regards to assisting someone leaving a abusive home. Prayers for Bloodsport and his new child.
Father, thank you for allowing us to stay connected with you through your Son, Jesus Christ. Thank you for the powerful work of your Holy Spirit that enables and equips us to bear fruit for you as we remain in you. Thank you for reminding us that apart from you we can do nothing. Thank you that when we turn to you we always have a clear signal and a connection that is never lost. Help us to hear from you so that we can make an impact for Christ in the lives of our fellow athletes and coaches. In Jesus name, Amen!
Warm Up: Nine men showed their True Grit this morning at Mutiny. Pax included Farva, LED, FedEx, Modify, Gump, R-22, Noah’s Ark, Natty Ice, and your Q, Dauber. Got things started before the rains came with a steady jog around the soccer field. Circled up for SSH, GM, CP, FAC, HB and IW.
The Workout: PAX partnered up (Q-solo) and performed a DORA consisting of 100 merkins, 200 LBCs, and 300 squats. One partner performed the exercise while the other partner ran hill repeats to the light pole near the parking lot; most PAX kept running an extra 15 yards to the end of the parking lot. PAX helped the six finish squats or held plank. PAX followed Q up/down the curb to the end of the parking lot. PAX grabbed the curb and cranked out 10 erkins and 10 Derkins. PAX bear-crawled up the parking lot, performed 10 American hammers, bear-crawled back down the parking lot, rinse and repeat with merkins and derkins. Frankensteins and lunges back up the parking lot, Al Gores until all PAX came in. Ten burpees OYO. Moseyed to the wall for B2W. PAX crawled under each member on the wall. PAX cranked out more LBCs on the wall and concluded with a 30 second count of B2W.
Mary: Headed over to the shelter for core work. Each PAX called out their favorite exercise for a 10 count. Exercises included: pickle pounders, American hammers, Box-cutters, low-slow flutters, 6-inch counts, diamond merkins, Freddie Mercury, reverse LBCs, … finished with stretching.
Announcements: Recognized some great runs put in by our F3 brothers at the DD 5K on Saturday. Loved hearing “go F3” by many folks throughout the run; really excited helping bring in Dumbo with our flags – wicked cool moment. 5Yr Anniversary reminder. Congratulations to Mr & Mrs Natty Ice celebrating 10 years of marriage.
Prayer: Lots of kids heading back to school; prayers for Dauber and his kid heading back to college today; prayers for Reconciliation; prayers for health recovery for our injured brothers; Message focused on raising successful kids. Dauber shared a podcast he listened to learning that many successful kids share a bunch of things: discipline, goal-setting, perseverance, failure – yes failure (they learn from it) and GRIT. Grit is hard to define. I saw 9 PAX show true Grit today, showing up with storms brewing in the distance, giving 100%, over-coming both physical and mental challenges. As parents, our kids are always watching us. Set the example, set some goals, give 100%; when you fail, learn from it and move on. Grit is good.
Pax of 17 came out on a drizzly Monday morning to answer one question – was Pikachu done using his new job as an excuse?
~7 Pax got in EC at 5:15. Wescott grabbed another FNG so disclaimers were read and we were off.
Warm Up:
Run to the top of the ramp:
SSH x20 IC
Daisy Pickers x10 IC
Run to corner by tennis courts doing kareoke, backwards run, and butt kickers on the way.
The Workout:
Run back to bathroom trailers to get Midget. Stop at the first island – bear crawl to the 2nd island. Crab walk back.
Now that everyone was accounted for the main event could start. Run to the bottom of the ramp for some shortened 21s:
10 Burpees at the bottom
Run to the top
11 LBCs
Repeated down to 6 burpees and 15 pickle pounders since they’re our favorite. Threw in some backwards running, a bear crawl (that got audibled to 2/3 of the way – that’s a long ramp) and some runs all the way down to the stop sign off the entrance road.
Did one more quality burpee at the bottom and then went to the basketball courts for the grand finale.
Mary:
Given the storms the night before it only seemed appropriate to do Thunderstruck – nearly 5 minutes of SSH with some more burpees mixed in.
Announcements:
5 year anniversary convergence – last Wednesday in August
9/11 stair climb – 5:30AM start, will be finished before 7.
Prayer:
Verse of the day – Psalm 102:25-28. “Never be afraid to trust an unknown future to a known God”
Crab legs.
Doug at Hope who is recovering from a broken neck.
Always a privilege men – thank you for the honor.
And yeah Dog Pound – I’m back.
PS – Welcome FNG Sharapova.
When arriving for my Q I was surprised to learn that a lot had changed in Benson. This included more fences being put up and they all had locks on them, which eliminated my planned workout using the fields and the area in between. Oh well, time to adapt and move forward with a freestyle beatdown!
Warm Up: circled up for warmups in cadence including: side straddle hops, imperial walkers, hillbillies, cotton pickers, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout:with the whole park (minus everything in the gates) bursting with opportunity, we took off on a jog. Immediately it became an Indian run until we got to the basketball courts.
4 corner burpee deconstruction
1. Merkins 2. Tuck jumps in plank hold 3. Squats 4. Burpees
10 reps each to start, 8, 6 (then hold for the 6), 4 and finished it off with 2 reps of each together
pick up the Indian run, this time dropping for 5 merkins before running to the front of the line. This continued back to the start with the picnic tables
1. Step ups 2. Irkens 3. Dips 4. Step ups. 10reps of each then 8,6, and 4 to finish off the picnic tables
Hit the trail again to make use of the new workout stations around the park
1. Sit-up and back extension stations – 10 reps each x 2 cycles, if you are waiting then you are holding plank on each station
2. Leg press – 30reps each x2 cycles through
3. Basketball court for Bobby Hurley’s around the 3 point line, run to other side and repeat, then back to start x2 rounds
4. Vertical pickle pounder machine? And dip station – 10 reps each x2
5. pull-up station x 10 reps
Mary: Burnout was asking about Sally, so I asked them which they’d rather do: Sally or Thunder? One of the pax asked what thunder was, so I chose thunder.
Circled up for explanation – constant side straddle hops with a burpee every time you hear the word “thunder.” I hit play on Thunderstruck and Mary began.
Burnout finished the hour out leading us in 3 minutes of stretching
Announcements: decision is being made this coming Friday about a huge grant for the park, where they can add more fields and features. Csaup in Cary oct 20th. Fuquay 4yr convergence the last Wednesday of this month. Potential for a legendary Benson CSAUP!
Prayer: the grant decision, family and extended family requests as well.
Warm Up: Dynamic Stretching: Light jog to far end of parking lot with butt kickers and high knees mixed in. Karaoke (Left\Right) back toward starting point with Frankenstein kicks and High Knees to the start.
The Workout: Given the storm from the night before, PAX anticipated a very soggy and unpleasant run on the trail. An ‘audible’ was called and PAX were treated to a hill route up and down some local favorite roads- Stinson, Bass Lake, and Salem Ridge. For those that ran the Derek Davis Memorial run the day prior, they got the added bonus of running up Linksland Drive instead of down. PAX made their way back onto Holly Springs Road and headed back to Womble. Shout out to Double D, making several passes during the route to pick up the 6. As the PAX turned and headed down Raleigh St and onto Grigsby paces started to increase as we approached the final leg and loop around the soccer fields of the (5-6 mile) route (Bernie, Brexit, Double D EC 1-3 miles prior).
Mary: Stationary Stretching: Right Leg over Left, Left Leg over Right, Quad Stretches R\L, Downward Dog- Calf Stretches R\L
Announcements: South Wake 5 Year Convergence- Aug 29th 5:30am- 6:15am (Action Park- Possum Trot- Home of the Original AO of South Wake F3), 9/11 Stair Climb, Brexit’s US Citizenship. Mookie and 187’s 1 year F3 Anniversary this week.
Prayer: Thoughts and prayers to 2 members of Brexit’s church community who have faced recent life threatening accidents. We pray for continued healing and care as they progress through this difficult time. Prayers for Bernie as he starts his new job and the added challenges that come with starting a new venture.
U-Turn started with YHC and Skidmark starting early at 5am to get some extra miles. However we were cut short by some pretty bad stomach sickness for Skidmark – we got ~1.25 miles in and then walked back to start while he recovered.
YHC met the others for a 3 mile route starting at 6AM.
Warm Up:
SSH
Right over left/left over right stretches
Heel to but stretches
The Workout:
3 miles around the business park, picking up the 6
Mary:
N/A
Announcements:
None
Prayer:
Skidmark for recovery. Those running Derek Davis.
Pax of 5; Breadsticks, Gump, LipSync, Noah’s Ark, Dovetail
Circle the building
Wheel-o-warmup (Each HIM picks an exercise)
– Imperial Walkers
– Hillbillies
– Good Mornings
– Michael Phelps
– Fozzy arm circles
The thang
20-minute EMOM (4 rounds, each exercise starts on the minute. Any leftover time in the minute is rest time)
15 Sumo squats with leg lift
10 burpees
15 v-ups
20 derkins
Once around the track
Martial arts – pressure points with stick (only had 7 mins left at this point)
Thought of the day: the existence of God is often questioned because of the existence of evil, but if everything was always perfect for us, we would be like spoiled children who could never help anyone else. Therefore rather than having a pity party or asking only that tough things be removed, ask what can be learned, ask God to mold you, so that we can be an encouragement to others. Perfect is promised later, perseverance is needed today.
Prayers: Joel, Noah’s Ark’s son
Went back in time with the music and relived the High School weight room from the 90s. Metallica Black Album played from start to finish. The Q was not ready when the workout started. He needs to get there 20 minutes before to make sure everything is setup and ready to go.
Warm Up:
Emeril warmed up the pax. The Q was still setting up. There where some Fazio Arm Circles, Merkins and other things Emeril thought was important for todays workout. Mumble Chatter says this was the best part of the workout.
The Workout:
Partnered up and did stations. Each station had two exercises. Workout was a tabata with 45 seconds on and 15 seconds off to get to the next station.
Round 1:
Station 1 (Kettlebell Battle Rope):
Squatted Battle Rope Pull with 2 35 lbs Kettlebells
Bear Crawled the length of the rope
Station 2 (Battle Rope):
Claps
Mountain Climbers
Station 3:
TRX Atomic Pushup
Kettlebell Swing
Station 4:
TRX Rows
Kettlebell Swing
Station 5:
TRX Sprinter Start
Kettlebell Swing
Round 2:
Station 1 (Kettlebell Battle Rope):
Seated Battle Rope Pull with 2 35 lbs Kettlebells
Crawl Beared the length of the rope
Station 2 (Battle Rope):
Alternate Wave
Jump Rope
Station 3:
TRX Cable Cross
Kettlebell Clean
Station 4:
TRX Ts to Is
Kettlebell Clean
Station 5:
TRX Single Leg Squat
Kettlebell Clean
Round 3:
Station 1 (Kettlebell Battle Rope):
Crunch Battle Rope Pull with 2 35 lbs Kettlebells
Crab Walk the length of the rope
Station 2 (Battle Rope):
Circles
Jump Rope
Station 3:
TRX Chest Press
Kettlebell Figure 8
Station 4:
TRX Superman
Kettlebell Figure 8
Station 5:
TRX Bicycle
Kettlebell Figure 8
Mary:
Circled up for some deep squat hip stretch’s.
A little bit of yoga was performed
Announcements:
F3 Dad’s camp starts this weekend. 9/11 Stair climb at NC State
Prayer:
Q’s Message. Commit to Excellence everyday. Every conversation be committed to it and provided as much value as you can. Every workout try to get a little stronger. Don’t just show up to be there.
Roger Roger took us out in Prayer.
Warm Up:
Started with a jog to East Parking Lot with backward and karaoke. Followed by SSH x 15 IC, Moracin Night Clubs x 10 IC, Arm Circles x 10 FWD and 10 BWD.
The Workout:
Pattycake Merkins and Broke Back Derkins around the parking lot 2 sets @ 10 each. Patch said to Doc “I’m on top”…
Over on the main stage we did box jumps and monkey humpers 3 @ 15 IC
Jog to Softball parking lot where we did Dora with rocks (curls, tri extensions and squats) while partner did bear crawl and run back, lung and run back and BWD Crabwalk and run back.
Jail Break to Tennis Courts
Mary: Plank -O-Rama – each PAX called an ad exercise.
Announcements: Derek Davis 5K tomorrow, Setp 26th, 5yr ann for F3 Southwake, Deadbolt looking into starting the “Q-Source” http://f3nation.com/q-source-index
Prayer: F3 Dad’s camp and traveling, DoubleD and Family, CrabLegs and his journey