Tea Time Murph
Murph workout for Pax of 3, no modifications
EC: 2 to 3 miles
Warm Up: Run 1 mile
The Workout: Murph: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Prayer: Healing for the injured
Wine is fine but whisky’s quicker
8 PAX
FNGs: Possible FNG was a no show. The fart sack is strong with this one.
E/C: 2+ 1 biker: Cupid, H1N1, Messi
Warm Up: Quick lap around the track, 20 SSH, IW, Hillbillies, Good mornings, Stretches.
The Workout: 6 cones set out for this workout.
1. Set of suicides
2. 10 LBC at each cone (60 total), crab walk between cones
3. Set of suicides
4. 10 merkins at each cone (60 total), bear crawl between cones
5. Set of suicides
6. 10 squats at each cone (60 total), lunges between cones
7. Set of suicides
8. 10 star jumps at each cone (60 total), duck walk between cones
9. Set of suicides
10. 4 burpees at each cone (24 total), backwards run between cones
11. Set of suicides
12. One more set of suicides for good measure
Mary: LBC, LSF, Box cutter, American Hammer, Captain Hammer
Announcements:FB/Slack, Vote for 2nd f salamander game on slack, Run the Quay – perhaps have a short, 10 min, pre-run F3 workout.
T-Claps (Recognition):
Prayer: 16-bit’s wife’s step father, Banana Seat’s sick family, those a run this weekend. Unspoken and I’m sure I forgot something else.
EC/EC: Cupid lead us in a set of ladder sprints. H1N1, Boy George, Cupid, Modify
Today’s Workout Is Brought To You By The #11
So during the pre-blast mumble chatter for this workout YHC learned that Squatter had already brought the Mickey Mouse Merkin to Disney the week before. Having been encouraged to read over Squatter’s backblast, YHC became inspired to work with the number 11 since Squatter had claimed 7’s the week before.
EC: Quite a few Pax came out for EC – possibly more than half of the workout. YHC, Warbucks, Dahmer, The Natural, and Shamwow started at 0500, with YHC and Warbucks running the 1.5 mile loop as a warm up once and then hard the 2nd time to get after that Strava segment.
Chips, Nemo, 187, Fonzie, LED and Axe also did EC.
For those keeping count, that’s 12 out of 13 that did EC. Very impressive.
FNGs: None (but it was Plex’s one week anniversary – way to stay after it)
Warm Up:
Lap around the parking lot. Last half incorporated butkickers and high knees.
Circle up for 10 burpees as Abe arrived during our warmup lap.
Note: This was second after YHC promised Fonzie there would be no Burpees after LED put us through 50+ yesterday at the Trot. Oh well, some traditions have to stand.
10x SSH IC and we seemed warm enough.
The Workout:
Mosey to the half pipe and partner up along the way for the first round of 11’s. 1 pax goes to one hill for 10x Star Jumps, other goes the other way for 1x Monkey Humper. Bonus Turkish Getup in the middle every time you pass (but just 1 each time – turned out to be enough to kill the momentum and make things harder for no reason. My style). Switch hills and count down/up so it always adds up to 11.
After we finished that fun time for our legs we went back to the meetup parking lot to trash our shoulders with the Mickey Mouse Merkin Mile. Partners run opposite directions and when they meet they perform 11 Mickey Mouse Merkins (Wide Merkin, Diamond Merkin, Wide Merkin – WDW aka Walt Disney World).
Original plan was the pax would continue this dropping by 1 every time (YHC learned from Hello Kitty in Chicago that this should be a descending thing, not an ascending one). However after round 1 it was clear that this was unreasonable, so YHC audibled to dropping the count by 2 every time.
Once finished we went to the highlight of the AO – the abyss. (I guess you could argue about the turf fields, but today it was all about the abyss).
Pax go to the bottom for another round of 11s – 1x LBC In Cadence (IC) at the bottom. Pax bunny hopped up the stairs (yeah, that sucked) for 10x Low Slow Flutters IC at the top. Standard 11s – drop the LBCs, increase the flutters. We stayed together as a group for these, holding 6 inch holds for the 6.
2nd time up the abyss we bunny hopped again, times 3 and 4 we wheel burrowed with our partners. Sadly after time 4 we were approaching our time limit, so we headed back to the meetup parking lot for some Mary.
Mary:
Pickle Pounders x20 IC (impressive form by ShamWow!)
Homer to Marge x10 IC, x5 IC each leg
Shoulder taps x10 IC
Yoga – runners pose on each side x10 seconds, pidgeon pose on each side x10 seconds and we were done right at 45 minutes.
Announcements:
Work day at the food bank this Saturday. 9am – noon, bring gloves, they have tools.
Push for those that haven’t Q’d to sign up. Sheet is pretty empty for next week 🙁
T-Claps (Recognition):
Warbucks for pushing himself to run fast on EC and getting on the segment leader board. Sometimes you have to push yourself!
Prayer:
187’s neighbor Tom – prognosis is better but continued prayers.
Shredder – praises for progress.
Skidmark for the annoying calf injury
Crab legs as always
YHC took us out. Always an honor and a privilege to lead!
Midget who?
solid 13 PAX turned up for a sweet hot and sticky evening Thunder work out.
Warm Up: mosey to rock pile, 20 Cadence side straggled hop, 15 Cadence daisy pickers.
Grab a rock and mosey to picnic shelter.
The Workout: THE DECK OF CARDS.
Card Value = Rep, FACE CARDS = 10, Ace = 15, 2 x Jokers = 10 double merkin burpees.
Full Deck Completed = 99 Reps of each exercise….
Hearts – Mountain Climbers Cadence
Diamonds – what else…..diamond Merkins…
Spades – Peoples Chair & Wonder Bra with rocks
Clubs – Balls
Mary: mosey to rock pile… one arm pickle pounder with other arm holding rock on back (10 Cadence each arm)
mosey to tennis courts..
20 Cadence Box Cutters
10 Left, 10 Right Straight Pretzels
10 Left, 10 Right Cadence Toe Taps
20 Cadence American Hammers
Announcements: Holly Springs Police Torch Run – 0715 25th May, Memorial Murph 0700 Womble… Bender Street first full set Lincoln May 19th…forgot the rest….
T-Claps (Recognition): none
Prayer: Shredder weight bearing…
R4TJ – gobble, gobble, gobble, gobble, gobble, gobble, gobble…. GOBBLE
FNGs: Welcome Face Plant! He is one of the 12 Oaks gang and a semi-recent resident to Holly Springs and NC at large. He and his family spend their downtime skiing in either the waters of Florida or on the slopes in the mountains. The PAX struggled in the naming process this morning, as typical the turkey left them pretty lethargic (all that tryptophan?) so we zeroed in on his favorite activities and envisioned a face plant and so he was named.
Warm Up: At about 10 minutes to start time, Cowboy, Maybelline and YHC stood alone at R4TJ as we watched Lipstick quickly exit his truck for the john. Shortly after, Lipsick exited and began running laps around the parking lot… strange but not unusual. We shrugged and considered the allure of the LED beatdown at Possum Trot, “this is probably it..??” we thought. Within a few minutes or so, Nemo and Yogurt arrived on the scene. Good! More running buddies 🙂 Bad! Yogurt hill repeats 🙁 JK Yogurt JK. Within a minute of start an SUV came barreling in. To our surprise… A 12 Oaks clown car complete with an FNG. As Kitty would say… Let’s GO!
So… stretching is apparently bad or has no advantages… So… we like… jogged together around the parking lot and stuff… PAX were encouraged to butt kick, high knee, or really do anything that made them feel like they were ready to run.
The Workout: The Turkey!!! A 5+ mile route that makes the rough shape of a turkey on the Strava map. She’s a big ole bird and she gets a little angry when you approach from the back side (Crossway). No surprise, the 12 F3 PAX had little trouble running this turkey down.
Mary: Thy name is Yogurt – Yogurt’s Ting Hill Repeats – Guaranteed to make you faster, stronger, and a better human being! Cowboy, Nemo, Yogurt, Boy George, Lipstick and YHC were present.(note the 12 Oaks Clown Car didn’t stick around… I kid, I kid)
Announcements: Tryptophan really did a number on these guys today… Silence
T-Claps (Recognition): ZZZZZZZZZZzzzzzzzzzzzzz….
Prayer: Yep, tryptophan again… YHC took us out.
Millennial
FNGs:None.
EC : 5 for EC with 1 biker. Fonzie, Cupid, Pikachu,H1N1,LED, Messi
Warm Up:Fabio arm circles. IW, Hillbillies, Good mornings
The Workout:100 count of each with ~100yd run in between.
partner up and complete exercises. First partner to 100 starts run.
SSH, LSF,merkins, curls for girls,boat canoes,rut rows, squats,triceps extensions, plank jacks, 50 burpees per pax
Mary:none
Announcements: Vote for 2nd f salamander game on slack. See slack and FB for other announcements
T-Claps (Recognition):
Prayer: Physical health among pax’s, Soldiers abroad and at home and their family’s at home.
Brick Barrow 2
It was absolutely awesome getting to do my very first F3 workout again. Even though I had breath taker it was still a pleasure to see how far I’ve come. Thank you all for coming out for my 2 year anniversary workout. I couldn’t ask for a better group of men that supported me in my F3 journey. The accountability and fellowship matter, so much to me. Without F3 I would probably be posting 3 times a week at a gym somewhere. Making no real progress in life nor fitness. I am truly grateful for every pax in South Wake.
EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan
FNGs: AAA — How we got here. He looked like former Atlanta Braves Pitcher John Rocker. At least this is according to Flanigan. I guess Mr. Rocker had batteries thrown at him. So AAA.
Warm Up:
Run by the road and end up at the place where we keep the bricks. Each PAX grabbed two bricks. We didn’t put the bricks down until the end of the workout.
Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers
The Workout:
Partner up. Each partner ran in a different direction around the loop in front of the school. When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps. This means tap right shoulder, tap left shoulder, merkin. That was one rep. I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.
After the Broke Back Merkins we jogged to the soccer field. No one partner dropped his bricks so he can hold his partners feet. We brick barrow across and back from the soccer field. There was some beautiful picking up the six here.
Once everyone made it back we ran to the side of the school. Next up was Moby’s favorite Jack Webs. 1 to 3 ratio. We went up to 10 and 30. I think my first workout I did very few at this point. It was nice seeing what F3 has done for me from a fitness point of view.
Mary:
We jogged to the gate where we return the bricks, but we held on to them for a moment longer.
Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day
Announcements:
See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.
T-Claps (Recognition):
Prayer:
Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad
Field Day at Purple Cobra
8 PAX got stronger at Purple Cobra with a ring of fire beatdown with 4 for EC.
EC: 187, Dahmer, ShamWow!, Warbucks
Warm Up:
SSH x25 IC
Imperial Walkers x15 IC
Hillbillies x10 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward / x10 backward
The Workout:
Mosey behind Harris Teeter on the way to Goodwill parking lot. YHC had setup 8 pain stations for Ring of Fire and with 8 PAX, so it worked out well. Upon arrival, YHC was informed that it was field day at some schools today, so this was dubbed our version of field day. Ring of Fire consisted of 1 minute AMRAP at each station with a 15 second break between stations, rotating at the sound of the air horn until PAX visited all stations.
Pain Stations:
1. Jump rope
2. Merkins
3. Curls with 2 rocks
4. Squats
5. Build a Bears
6. Lunges
7. WW I’s
8. Burpees
Once all 8 stations were hit, we ran a lap around Lassiter Mill and back to Goodwill. We stopped at the guardrail for 15 rows IC, 10 dips IC, 10 derkins.
Rinse and repeat for round 2.
Mosey back to start. YHC and 187 put back the rocks while Shamwow! led a round of shoulder taps.
Mary:
LSF x20 IC
American Hammer x20 IC
Homer to Marge right leg up x20 IC
Pickle Pounders x20 IC
LBCs x10 IC
Plank hold x10
Freddie Mercury x20 IC
Announcements:
Need Q at Purple Cobra next week. Sign up on the Q sheet!
Memorial Day Murph – see Slack for details.
T-Claps (Recognition):
We had a lot of strong jump rope abilities this morning. Nice moves Deadbolt, Plex, Tube Socks!
Dawgpound for 2 years with F3.
Prayer:
187’s neighbor Tom, Pablo’s mom, Dahmer and M’s test results.
Ultimate at Mutiny
EC: LED, Fonzie, Cupid
FNGs: None
Warm Up: None, YHC totally forgot to do warmup, my bad.
The Workout:
Ultimate Frisbee, Shirts v Skins!
For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.
Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.
Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints
High Lights: The glare from the lights, the glare from the Skins
Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt
Mary: None
Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid
Announcements: Try some new AOs out, spread the PAX around!
YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.
T-Claps (Recognition): Happy birthday Yogurt!
Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work
Rock Work
Great weather this morning and a good number for EC as Emeril, Dawgpound, Cowboy and Dumbo headed out. YHC was on the run a little after and we all headed down and around Womble. Saw Bernie and Pilgrim doing some serious speed work along the way – killer pace and always cool to see a couple guys out there working together, holding each other accountable.
Warm Up: Standard jog around the big block but with more traffic than usual. Circled up in the lot for the regulars and then added 5 burpees OYO by accident. YHC saw Dumbo jump in late on the jog but it was just for a bathroom break.
The Workout: On the jog to the rocks and we each got a solid rock to use for an arm set. Circled up behind library on one side of what I call the smile. Started with biceps doing 7s. After 1st set we ran to far end of smile, plank hold then 10 merkins. Back to the rocks and we did 2 sets with a break in the middle for SSH. Another run and merkins then 1 more bicep set. Next we did the same routine but it was tricep press and skull crushers. Rounded it all out with the classic Ground Pounder. Overall, lots of reps and plenty merkins. Returned the rocks and headed back to start for a bonus set keeping the arms up we did bat wings, 10 count hold, penguin claps, 10 count hold, overhead claps, 10 count hole, penguin claps, 10 count hold and back to bat wings. Brutal.
Mary: Quick sets of LBC, low slow flutter, American Hammer
Announcements: Cletus now 5:30, Crazy Ivan needs more kettlebell, Holly Springs Food Cupboard this Sat.
T-Claps (Recognition): Happy early 2 year to Dawgpound. I know I am not alone in saying there have been plenty of days this guy carried/inspired me including when we launched Ivan.
Prayer: Pilgrim and Bernie dealing with illness in family. YHC took us out