2018 – Page 6 – F3 South Wake

Don’t Grab the Crunchy Leaves

December 8, 2018/in U Turn /QIC: Pikachu
PAX: 187, Banana Seat, Bernie, Blue Hen, Dauber, Deadbolt, Doc, Dovetail, Dumbo, Glamper, H1N1, Moby, Nemo, Oh Yeah, Oyster, Pac-Man, Pikachu, Sassy, Skidmark, Slide Rule, Slots, UTI, Warbucks, Wrangler

A great turn out in December as Wrightsville training is in full swing. Numerous distance PRs – kudos to Pac-Man, Doc, and Dovetail (who not only distance PR’d but was out picking up the six too). More than a workout.

Warm Up:

SSH x15 IC

Hillbillies x10 IC

Mountain Climbers x10 IC

Merkin x10 IC
The Workout:

All the 3 milers got talked into 5, so 5-15 miles. T-claps to 187 & Skidmark for 15 and running us down.
Mary:

Individual stretches
Announcements:

CSAUP next Saturday. Will look for someone to Q U-Turn if there is interest – has to be someone committed to picking up the six during run.
Prayer:

Ausfahrt – recovery from motorcycle accident. Keep your eyes out for ways we can help the family in the coming weeks/months.

Fantastic 2nd F after. Great work men – always a privilege.

Shake It Off

December 8, 2018/in Crazy Ivan /QIC: Dawgpound
PAX: 8 Mile, Brexit, Buford, Chips, Crosby, Dawgpound, Dumbo, Emeril, Lucky Charms, M4L, Mookie, Nemo, Pac-Man, Pikachu, Pumpkin Spice, Wiggly

EC: Nemo, Dawgpound

Warm Up:
Quick lap around the parking lot
Circle Up:
Side Straddle Hop
Imperial Walkers
Hillbillies
Good Morning

The Workout:

Kettlebell Pyramid:
3 Turkish Getups Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; 20 Swings; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
3 Turkish Getups Each Arm; Sprint

Mary:
No Time for Mary today. We had a lot to do

Announcements:
CSAUP December 15th. Going to be Epic
Clothes Donation for Healing Transitions
Each Pax Member should try to go to Healing Transitions/Arena once a month

Prayer:
Pablo’s Mom
Brexit’s Friend Dave in Michigan

JoCo Supplements

December 7, 2018/in Crazy Time /QIC: Pikachu
PAX: Crosby, Mookie, Pikachu

Warm Up:

1/2 mile jog
The Workout:

100 pull ups

200 merkins

300 squats
Mary:

N/A
Announcements:

Only 3 more weeks of Crazy Time in this iteration. Beginning in the new year it will change monthly.
Prayer:

Do What Now?

December 6, 2018/in Thunder /QIC: Crosby
PAX: Crosby, Dusty, Gumby, John Deere, Kubota, Motor Boatin', Peeping Tom, Pikachu, Rams, Semper Fi, Tofu

Warm Up:

EC- John Deere, Crosby, Pikachu

SSH, Daisy Pickers, Squats(20), Monkey Humpers(20), R over L stretch(& Reverse),over head stretch

The Workout:

Mosey to Rock pile
Partner up both have rock
1 partner runs(Cusack) other does exercise/switch
Squats(40)
Merkins(30)
LBC(50)

Each called out 10’s
Curls, overhead Press, Squats, Ruh Rows, Merkin hand on rock both sides, Curls, Tricep Ext, Bear Crawl rock push 3 lines & back, plank Rock push 3 lines back, tri Ext, Diamond Merkin

REPEAT(partner up & 10’s call out)
Sub 2xmerkin Burpees for Bear crawl
Sub Jesus Press for Plank Rock push

Bear Crawl Rock push 7 parking lines & back

Put back rocks/ head to Tennis courts
John Deere lead

Tennis court suicides (both courts), Protractors in cadence 10 count- 22.5,45,90,45,22.5.
American Hammer in cadence 20.

Put a nice little Bow on it with Some “THUNDER” MERKINS (74 Merkins)

December Challenge:

Totaling up
Squats- 120
Merkins- 184
Burpees-10

Mary:
Announcements:Welcome “Semper Fi”.. CSAUP Dec. 15 0600 at Womble .. 2nd F Tapline

Prayer:All those injured. Our Kiawah runners this weekend. Tofu took us out.

Disney ’55’

December 6, 2018/in Disney /QIC: The Natural
PAX: 187, Axe, Blue Hen, Buford, Chips, Dawgpound, Deadbolt, Doc, DoubleD, Dumbo, Emeril, Foghorn, Full House, Lipton, M4L, Moby, Mookie, Nemo, Over Easy, Pac-Man, Sharapova, Skidmark, Slide Rule, Squatter, The Natural, Warbucks, WebEx, Wiggly

In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.

QIC: The Natural

PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.

Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.

Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…

Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.

COT: Dead Bolt took us out with prayers for healing and struggles.

Possum Trot ’55’

December 5, 2018/in Possum Trot /QIC: The Natural
PAX: Banana Seat, Dauber, Doc, Farva, FedEx, Gump, H1N1, LED, Messi, Pikachu, R22, The Natural

QIC: The Natural

PAX: Banana Seat, Pikachu, R22, FedEx, Doc, H1N1, Messi, Fonzi, Farva, Gump, Dauber, LED

Warm Up/Workout: Mosey to the Warehouse lot: 55 SSHops IC; 20 IWalkers IC, 20 Merkins, 15 BB Sit-ups = 55; 20 Mountain Climbers IC, 20 Shoulder Tap IC, 15 WWII = 55; 20 Left Leg Calf Raise, 20 Right Leg Calf Raise, 15 Both Calf Raise = 55; 20 Cotton Picker IC, 20 Other, 15 Burpees = 55; Mosey back to the AO; Merkin, BB Sit-up, Burpees ’11’s’ hill ladders = 55 of each exercise.

Mary: Round the horn with each PAX, 10 repetitions: Burpees, Wide Merkins, Diamond Merkins, Box Cutters, Freddie Mercury, Low Slow Flutter, Plank, SSHops, Heel Taps, whatever Farva’s exercise was, plus 2 more that I forgot… Ended with 55 Squats.

Announcements: CSAUP December 15th.

COT: Prayers and praises.

“This Carwash?”

December 5, 2018/in Running 4 the John /QIC: Lipstick
PAX: 187, Blue Hen, Bob Ross, Chips, Dawgpound, Deadbolt, DoubleD, Dumbo, Emeril, Lipstick, M4L, Moby, Nemo, Oyster, Skidmark, Slide Rule, UTI

EC: Nemo, UTI, Emeril, M4L

Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂

Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers

Nutcracker ’55’

December 4, 2018/in Nutcracker /QIC: The Natural
PAX: Breach, Buford, Da Business, Dawgpound, Flanigan, Forceps, Norm, The Natural

PAX: The Dawg Pound, Breach, Flanigan, Buford, Foreceps, Da Business, Norm, and QIC The Natural

Warm Up: 20 SSHops IC, 20 Merkins, 15 BBSit-Ups = 55; 20 Imp. Walkers/HillBillies IC, 20 Shoulder Taps IC, 15 WWIISit-Ups = 55

The Workout: Mosey to the four-square courts/hill for 11’s of Merkins, BB Sit-ups with a Burpees ladder at the top of the hill included (totalling 55 of each exercise); Mosey to pick up CMUs (blocks) and on to the parking lot – partner 1 run a block to the end of the parking lot while partner 2 AMRAP exercises with a block. When partner 1 returns, switch and partner 2 runs to the end of the parking lot and retrieves the block while partner 1 AMRAPS – rounds of exercises included Curls (2X), Block Squats, Overhead Press, Block Swing, Bent Row, Shoulder-to-Shoulder, Tricep Extension, and block Monkey Humpers. Stopped in the middle to ‘rest’ with 55 Low Slow Flutter IC. Mosey back and return blocks.

Mary: Around the horn exercises 10 reps each – Burpees, Homer to Marge (2x), Merkins, Pickle Pounders, Mountain Climbers, and 2 others….

Announcements: CSAUP Dec. 15th – see your favorite social media for details.

COT: Breach closed with prayer.

The Mythical Men Return

December 4, 2018/in AO Post, Tea Time /QIC: The Natural
PAX: Buttjoint, Crosby, Dusty, Huggies, John Deere, Patch, Pikachu, Shredder, Skidmark, The Natural, Tricycle

PAX: A brisk, perfect Monday evening for 11 PAX including the return of Butt Joint and Skid Mark to Tea Time. Other PAX were Patch,Tricycle, Crosby, Huggies, Dusty, Shredder, John Deere, Pikachu, and QIC The Natural.

Warm Up: We did a Murph – the first mile IS the warm-up. PAX split to different routes and paces – converged back at the playground.

The Workout: MURPH (100 pull ups, 200 merkins, 300 squats – another mile).

Announcements: CSAUP Dec. 15th – check Facebook or Slack for more info. Sign-up for various races (Wilmington, BRR, others…).

COT: Prayed us out with lifted prayers and praises.

An Early Christmas Miracle!

December 4, 2018/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Banana Seat, Bob Ross, Buddy The Elf, Chips, Deadbolt, DoubleD, Drysdale, Dumbo, Emeril, Full House, La Fleur, Lipstick, M4L, Mookie, Motor Boatin', Nemo, Pac-Man, Peeping Tom, Pikachu, Puddles, Sharapova, Straight Cash, Warbucks, Yoda, Yogurt

Thanks to all who posted to help set a new attendance record at Purple Cobra! Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda). There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)

Warm Up:

YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH. Then we did the following:

Imperial Walkers ICx15

Hillbillies ICx15

Frankenstein Kicks ICx15

The Workout:

Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.

Partner up to do the following:

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

Mosey to the Goodwill Lot

Wilt Chamberlains

Mosey to Dollar Tree Lot

Burpish Getups 10 OYO

Mosey to Wells Fargo Lot

The same damn thing again

Mosey to the Flag

Wave of Merkins to 10

Mary:

Homer to Marge IC x20

Back Plank

Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services

Prayer: Pablo’s mom, unspoken, YHC took us out.