Warm Up: N/A – Who needs a warmup for a 5 mile jog. I warmed up on the toilet bowl before I left the house.
The Workout: Run 5 miles
Mary: Mary who? She didn’t run with us this morning.
Announcements: We didn’t have any
Prayer: Lucky Charms
Warm Up: Circle up Tennis court.
20 – SSH
10 – Good Mornings
Arms across chest 10 count each side
Arms over head 10 count each side
Jog to check out the stations & Explain.
The Workout:
1- Heavy bag(80lbs.) Carry & sprint end of tennis court and back (over head claps/hold plank/Squat while in line)
2- Heavy Rock (French Curls) 10 rep 30lbs
3- Light Rock ( Curls ) 10 rep w/rocks
4-Alt Rock ( lateral raise ) 7’s 10 or 5 lbs. Weights
5-Jail break (The Fence line)
6-Step ups (down stone wall)
7- Duck walk squats(Mick Jagger’s) around snack bar
8- Jail break (The Fence line back to tennis courts)
9-Suicides( pick up the mic) Tennis courts touch outside line of each court and back. Used 2 courts.
REPEAT WHOLE THING 3x’s
Mary: Every other PAX called a 5 count
Diamond Merkins
American Hammers
Merkins
Steel cross
Box cutters
LBC
More Merkins!
SSH
I may have missed a few..
Announcements: 5 year anniversary of South Wake Workout Aug 29 @ Possum Trot!
Prayer: Lucky Charm, Crab Legs, H1N1, DD family
Pax of 4 gathered for our Monday night murph.
Warm Up:
1st mile
The Workout:
100 pull ups
200 merkins
300 squats
All pax did 5/10/15. We planked for the 6.
Mary:
2nd mile
Announcements:
Lots of talk about Keto
Prayer:
Silent prayers.
VQ Noah’s Ark led them 2×2 before the rain came. 12 pax followed the lead.
Warm Up: Good mornings, cotton pickers, L arm/R arm stretches, LOR/ROL hamstring stretches, FOC, and SSH
The Workout: Ran lap around track to bleachers. All pax 10 count of erkins, derkins, dips , and step-ups. Mosey to 1st shelter for a 5 count typewriter on the brick x3. Mosey to rock pile to get medium size rock (unless you’re Lipsync and you favor Minnesota). John Cusak to the rear parking lot for bear bowling ( bear crawl pushing rock) to end of lot 4x stopping at each end for an exercise. 1.) 5 burpees, 2.) 10 lunges, 3.) 15 merkins, 4.) 20 squats. Front runners picking up the 6. With all in a line with rocks, 1st pax carries 5 gallon bucket filled with rocks to other side of lot and back while each pax takes turn calling a rock exercise until all have carried the bucket. Return rocks and then Indian run back to tennis courts with last guy carrying the bucket of rocks to the front. BTW with each pax crawling through the tunnel.
Mary: Freddie Mercury’s, Pickle pounders, LSF, box cutters, and American hammers.
Announcements:
Prayer: Double D, unspoken, those with injuries, and the men & women that have fought for our freedom to come together as we do.
Pax of 22 making sweat angels at Paradise City
EC: Emeril, Nemo, Peeping Tom, Squatter, Dawg Pound, Lipstick, 187, Axe
Shout outs: Yogurt for grabbing the 6, Lipstick and Nemo for extra extra credit, M4L on the Q Assist, Mookie working hard on the ramp, Squatter for traveling in, Dumbo for not throwing up
The Warmup
Quick warmup jog
½ mile job with warmps – SSH x20, Imperials Walkers, Appolo Creed Burpees, Good Mornings/Windmills,
The Workout:
Partner Dora
Balls to the wall/Partner Dips x3 rounds
Mary:
LBC’s, Low slow flutter, Homer to Marge, Elbow to Knee crossover situps, stretches
PRAYERS:
Crablegs, Double D
Announcements:
OCR working on a 5-pack this week.
5 PAX came out for GP (2 post U-Turn)
Memorable Quotes:
Chillcut planks are just Pickle Pounders without the pickle and the pounding.
Warm up:
10’s – Good Mornings, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, Daisy Pickers, Merkins
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
While FNG dry heaves & recovers
10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge, windmills
Return Rocks to pile and mosey to playground
Aik’n Station:
back to lot for COT/BOM
Welcome FNGs from Burlington, NC – Jumpman and Jurassic
Announcements:
CSAUP Greenville started an hour ago
Prayer Requests
Praise Pikachu starts new job in 9 days. Prayers for those recovering from injuries, for Foghorn and his family.
A big thank for everyone posting at u-turn. 18 men posted this morning. Great numbers on Saturday mornings.
Warm Up: IW, Hillbillies, SSH, Good Mornings
The Workout: u-turn in reverse
Mary:
Announcements:
Prayer: foghorn
Warm Up: Jog around tennis courts; 20 SSH, 10 IW, 10 HB, 10 CP, 10 WM, leg and arm stretches, gate opens, Frankesteins
The Workout: It was Dauber’s 3rd Q of his Birthday Week; His first as a 50 year old. PAX were hungry for a beat down. The following kettlebell exercises were executed with 10 reps: swings, goblet squats, tricep curl, figure 8s + halo (L/R), bus driver, O/H presses; performed the following kettlebell exercises on our six: O/H press, Homer to Marge, Skull Crusher. John Cusack to the Amphitheater; 10 Step-ups (L + R) without bell, 10 Derkins,Erkins and Dips; More kettlebell work in the Amphitheater including: 10 counts of Curls for the girls, swings, Goblet squat, figure 8, halos, O/H press, Outward press, Bus driver, Rur-rows, Man-maker/merkins. Took our kettlebells for a walk around the tennis courts looking for a gun show. Each PAX called out various k-bell exercises during our trek including the Midget 4 Life Love handle bends, front curls, one arm curls, tricep curls, k-bell holds in front, O/H presses. As we approached a group of ladies working out under the shelter, Dauber yelled “NextExercise, Curls for the Girls!” We received a friendly welcome as we exchanged pleasantries during our saunter and then Dauber simply asked, “Which way to the Gun Show?” And flexed his arm pointing forward! PAX were entertained and kept exercising until they reached the parking lot whereby each PAX jumped rope 30X. PAX without jump rope executed merkins.
Mary: Dog pound wanted to surpass 25 burpees listening to “The Man”; Mission accomplished – 27 (at least). A ton of SSH were performed while waiting for the MAN.
Announcements: CSAUP-Sasquatch (learned the origination)
Prayer: Revisited Double D’s message from Mutiny, Shoulder Tap post, and Dauber talked about filling other’s buckets; M4L spoke about acts of kindness.
Truly honored to lead this group of guys! -Dauber (Q)
Props to Lab Rat and Darby for completing a 5 Pack (Detox, The Station, GTR, Disney/Kenny’s, Morning After)
Warm Up: Lap around the lot followed by SSH, Good Mornings, Hillbillies, Imperial Walkers, Windmills, static stretch, and arm circles
The Workout:
PAX partnered up and ran opposite directions around the lot for a miserable mile. North and South ends: patty cake merkins and Squat jumps; East and West ends: bear craw and lunge walks. PAX completed 4 laps and plank for 6.
Keeping a running theme DORA 1-2-3s. Merkins (100), Squats (200), flutter kicks (300). All exercises were cumulative. Partner ran length of parking lot and back then picked up the count.
Run to the shelter and lined up on a line. PAX completed 5 WWIIs then crab walked up to the next line until the center column was reached. PAX held a wall squat for the 6 then a 10 count was observed.
Mary: PAX held plank was asked to name something they were thankful for and what positive impact F3 has had in their lives.
Announcements: Sasquatch tomorrow and a wild coyote is roaming garner. Media hype made it appear crazier than it was.
Prayer: politics at work, upcoming surgeries, continued healing for Grayson (now 5.6 lbs), unexpected loss
PAX: 187, Lucky Charms, Brony, Webex, Skidmark, Doc, Warbucks, PSI, Peeping Tom, UTI, Forceps, Axe, The Natural, Straight Cash, Cowboy, Pikachu, Yogurt, Lipstick, Crosby, Brexit
Warm Up: Nice 1 mile jog over to Sugg Farm for a change in scenery. Circle up for SSH x32, Daisy Pickers x16, FAC x8 (Forward and Reverse) Count off 1’s and 2’s
The Workout: Mozy over to Heartbreak Hill and Soul Crusher. 1’s took Heartbreak and 2’s on Soul Crusher. Q called for 3 circuits of hill repeats with 10 burpees at the bottom and 10 diamond merkins at the top. After 1 time thru, Q called for a modify of x2. (Credit to Pikachu & Lucky Charms for x3 to pick up the 6). Pax took a nice 1 mile jog back to tennis courts for Mary
Mary: Pickle Pounders x16, Low Slow Flutters x10, Pickle Pounders x10, Low Slow Flutters x10, Diamond Merkins x10
Announcements: CSAUP tomorrow
Prayer: Warbucks family (Lost his son at 6 weeks of age, 2yrs ago today), PAX that are injured, Foghorns family as he lost his father yesterday
Proverbs 27:17 “As iron sharpens iron, so a man sharpens the countenance of his friend”
Men tend to keep things inside and this verse tells us though the power of being there for a friend. Not only is their bonding that occurs but being there for a brother in Christ can uplift them, keep them accountable and makes them feel better. Men need each other in the worst way and we tend to bottle things up and that leads to problems. If you know someone you could reach out to, do so today!