Crazy Ivan 7/26- Big Boy Toys

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Pax of 8 got stronger with some big boy toys

Dauber, Pots, Dawgpound, Lucky Charms, Emeril, Pablo, 8-bit and Breach on the Q

Warm up– Jog around the parking lot and circle up for a 22 count party of SSH, Imperial Walkers, Daisy Pickers and Windmills. 

Main Event– 4 stations of fun for a Tabata style workout 8 30 second sets with 10 seconds of rest between each set. Rotate Stations after completion of the set. 

Station 1 (Kettlebells) Round 1 swings, Round 2 Upright Rows

Station 2 (Tires and Fire hoses) Round 1 Tire flips, Round 2 Fire hose Lunges 

Station 3 (Battle Ropes and Med Balls) Round 1 Waves, Round 2 Med Ball Slams

Station 4 (Pain Sticks) Round 1 Alternate between Curls and Tricep extensions, Round 2 Squats 

Announcements: CSAUP in Greenville 

Closed in Prayer  

Indian Run 11’s

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12 PAX, 7 for EC, decided to start their week off right by posting at Paradise City to admire the green grass and pretty girls.  In the few minutes before the workout started, all PAX seemed eerily quite and having a difficult time shaking off the weekend.   As the clock was counting down to the start time, we noticed that Cupid had not made it back from EC.  The Q had gone to back to pick up the six at the end, but the problem was, he was not the six.  He was in the front and decided to take an alternate route solo, which the Q was not aware, and got lost.  [Side note: if you are planning on breaking off from the group to get more miles, please take a partner or at least let the Q know!].  As the start time was quickly counting down, we saw his NOX vest rapidly approaching Ting in an effort to make it in time.  He was late, 5 penalty burpees OYO!

EC: Cupid, Yogurt, Lucky Charms, Pablo, Axe, Katniss, Dawgpound

FNGs: None

Notable Absences: Pretty Girls, Site Leadership (Dumbo and Skidmark), Emeril, Rainmaker, Deadbolt, Flair, Wood Creek clown car, 12 Oaks clown car…

Warm Up: mosey to the top of the ramp, in cadence: SSH x20, Imperial Walkers x10, Hillbillies x10, mosey to the back corner, in cadence: fazio arm circles 10 forward, 10 back, good mornings x10, mosey to the bottom of the hill by the entrance to the basketball courts.

The Workout: PAX counted off by 1’s and 2’s, which seemed really difficult for some to grasp, to split into 2 groups for indian-runs to complete 11’s.  The workout started at the bottom of the hill by the basketball court entrance running counter-clockwise around the loop to the dumpsters.  Exercises started with 10 star jumps at the top and 1 prisoner squat at the bottom.  Exercise reps decreased by 1 at the top and increased by 1 at the bottom after each completed trip up and down the road.  Q also added that every time we hit the 90° turn at the halfway point (up and down), 5 merkins.  We were only able to complete 6 full trips up and down to save enough time for “six minute abs”.

Mary: All exercises in cadence:  Low slow flutter x20, homer-to-marge x10, box cutters x10, Freddie Mercuries x20, pickle pounders x20, have-a-nice-day

Announcements: Check Slack and Facebook

T-Claps (Recognition): Full House with Breathtaker

Prayer: Unspoken

Yogurt’s Post Workout Sprints: Cupid, Full House, Katniss, Pablo, Particle Board, Steamboat, Yogurt

Simple but effective

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FNGs: Welcome 2 FNG’s. Venkman and Slimer. Father / 2.0 combo
Warm Up: 2 for EC. Half lap around soccer field. Good mornings, windmills, arm circles, hamstring stretches. Middle of warmups a Jeep rolls in.  Luckily they were FNGs so spared the group penalty burpees.

The Workout: To small hill.  Run up backwards and back down.  At bottom do crowd pleasers,1-7 reps.  Consists of merkin and groiners.

To wall.  BTW shoulder taps while partner does colt 45s. 3 sets of top to mid squat, mid to low squat, full squat. Rotating between sets with partner.

To rock pile.  Did sets of 20 IC – curls for the girls, ground pounders and rut rows.  Jack webbs1-3 ratio up to 7 sets.

Mosey to tennis courts.

Mary: captain thor 1-4 reps up to 7 sets. LSF, box cutters, heel taps, Freddie mercuries up to 20 IC.  Have a nice day!!
Announcements: paddle board pop up AO Saturday Banana Seat with details.   Site co-Q needed at mutiny.

Prayer: Dwayne’s wife, r22, all pax health, FedEx wife traveling

Did you know about the stepper hill in the back?

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Had 9 for Downtown Train. Decided to change things up and went for a little field trip over to the Hunt Center for our workout.  Thanks for the strong effort today and for the opportunity to lead.

FNGs: None

Warm Up: Run to the field behind the Hunt Center and circled up for the following exercises: Daisey pickers, windmills, right/left hamstring stretches, right leg over left and left leg over right stretches.

The Workout: First workout was 11’s. Exercises were lunges and squats. Started with a single lunge at bottom of paved hill, run to top for 10 squats, repeat until we reached 10 lunges and one squat.  For the next exercise we moved around to the steep grass hill towards the back of the field. Partnered up for Dora. Exercises were fazio arm circles forward (100), fazio arm circles backwards (200), and hallelujah’s (300).  YHC had Pax do 50 more hallelujah’s and we jogged back to home base.

Mary:  Dying cockroaches, Freddy Mercury’s, LBCs

Announcements: Pop up AO at Jordan Lake, UvU Challenge

T-Claps (Recognition):

Prayer: Family in Fuqay that lost 3-year old son, injured PAX.

Shield Lock Challenge

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23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

Suprise 11’s

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PAX:  Norm, Martini

FNGs:  None
Warm Up:  Mosey around the parking lot x 2, SSH x 15, Windmills x 10, Sir Fazio Arm Circles x 10 forward x 10 back
The Workout:  With only 2 Pax, the Pink Floyd inspired workout will have to wait for another today.  YHC called and audible.

11’s it was.

Round 1:  Derkins and Step-ups (left + right = 1) followed by a lap around the track.

Round 2:  WW2’s and Dips (IC) followed by a lap around the track

Round 3:  Urkins and Squats followed by a lap around the track

Mary: LBC’s x 10, Low Slow Flutter x 10 (IC), Crunches to the left x 10 to the right x 10
Announcements:  None
T-Claps (Recognition):
Prayer:  Martini’s cousin – house fire, Family of soldier in Norm’s National Guard Unit

Nutcrusher boulder

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FNGs: None, but YHC did name Pikachu’s boulder the nutcrusher.

5 HIMs posted – YHC arrived 2 minutes before the start after having driven to Womble Park (still waking up). PacMan was already in the lot followed by Noah’s Ark.  PAX circled up for an on time start as Pikachu and Cupid rolled in.     

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 15 Windmills, 10 Emperial Walkers, 10 Hillbillies, 20 SSH

The Workout

Mosey to the wall of pain

2 sets of 30 Ct Ascending Testicles and 2 sets of ~50 ct wall sits. We learned Noah’s Ark doesn’t know the number 10 in Spanish and Cupid decided to play Doc in his absence. 

Mosey to the Rock Pile (Rotate rocks b/w sets). Pikachu decided to pick up a curling nutcrusher of a boulder.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (YHC demonstrated proper technique – it’s a squat, not a dead lift)

Move it up to the parking lot for 4 sets Rock Press; 4 sets of 10 Rock Windshield Wipers

Return the Rocks and mosey to the playground

Aik’n Abs

  • 15 American Hammers
  • 30 ct 6 inches
  • 10 Rockies
  • 30 ct Chilcutt planks

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 10 Derkins
  • 30 Dips

Aik’n Legs (mubble chatter ensued regarding moistness of the ground)

  • 20 3 ct Step ups (alternating legs)
  • 20 3 ct Lunges
  • 15 3 ct High Knees
  • 10 3 ct Split Jacks
  • 20 SSH
  • 10 Plank Jacks

Ended the workout with 4 sets of ~5 ct Boat Canoes which Cupid modified into Boat Stirrups.  

Announcements:  Megan Smiles Charity Event was a huge success, Banana Seat’s Paddle Board Q next Saturday, BRR training ongoing throughout the day and evening.

Prayer Requests:  Prayers for Noah’s and Pikachu’s Ms as they recover,  brothers dealing with injuries (ie John Deere, Shredder),  Double D and his family, Forceps’ move and house closing to go smoothly.

YHC took us out.

Post workout chatter as YHC welcomed Pac-Man to GP incorrectly assuming it was his first visit to GP. Discussion around designating more AOs as limited/no running workouts.  I learned this week on two separate occasions that the designation of bootcamp no matter what city you are in may mean 3+ miles of running.  

Last Round of Tyson

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PAX:

PAX: Decoy
Warm Up: 2 mile EC run
The Workout:10 Rounds of Tyson. (10 rounds, each round consists of 5 stations with 10 reps at each station for a total of 50 reps per round and a grand total of 500 reps. ran about 50 yards between stations . Round 1= Merkins, round 2= WWII’s, round 3= Squats, round 4= carolina dry docks, round 5= LBC’s, round 6= lunges, round 7= wide grip merkins , round 8= flutter kicks, round 9= sumo squats, round 10= BURPEES!
Mary: 1 mile run
Announcements: I will need a Q for next Saturday and Community 5k in Wendell August 17th at 8AM.
Prayer: Everyone participating in sasquatch or the Asheville Spartan Races.  Family and friends battling sickness or recovering from injuries.

Cave Man Workout

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ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.

 

 

Lone Murph Tonight

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Pax of 1 doing Murph.  Seemed like fall compared to the heat from the last few days.

EC:  None, couldn’t get myself to run extra tonight.

Warm Up:  Run 1 mile

The Workout: 100 pull ups, 200 Merkins, 300 squats

Mary: Run 1 mile

Prayer:  Silent prayers for my brothers recovery from his stroke