PAX: Yogi, Big Green, 2% and Decoy
Warm Up: mile and half jog
The Workout: 11’s with merkins and squats with 100 run in between.
Mary: Jack Web with merkins and air presses. Also, 10 bonus burpees for a Big Greens tardiness.
Announcements: JOCO’s 1st convergence Monday 7AM Clayton Community Park. September 14th dove hunt, and need a south park Q next week as myself and Yogi will be at BRR.
Prayer: Big Green in RPD academy and 2% family.
3 HIMs at GP this morning 2 out of 3 made it on time, YHC did not rolling in 2 minutes late.
FNGs: None
Warm Up: 20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies
The Workout:
Mosey to the wall
3 sets of 21ct BTW + 21 3 count Wall Sits
2 sets of 21 Merkins
Mosey to the rock pile
4 sets 20 Curls, Triceps Press, Bus Drivers, Rutrows, Ground Pounders
Cusack to playground
Aik’n Abs
Aik’n legs
2 sets of 20s:
Mosey to picnic area
All in 3 ct cadence to 10:
Mosey to flag
2 sets of each
Announcements:
Convergence 6AM Sugg Farm on Monday; TBD September Qs: Dead Bolt, Double D and The Natural
Prayer Requests: 3rd cousins parents and sisters in St Lucie, FL – potential hurricane
Forceps son’s oldest turns 21 – pray for safety this weekend. Youngest impacted by separation.
YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.
FNGs: None
EC: Yogurt, Fonzie, LED
Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO
The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.
Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.
Mary: Mosey back to tennis courts for mary.
5 burpees OYO
LBCs x 20 in cadence
Dying cockroaches x 20 in cadence
10 burpees OYO
Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken
Emeril has been hanging out with CarPex for too long. Whoever signed him up for a CarPex 9 man team needs to get their butt back out at F3 South Wake and talk to this guy. He never shut up today. Just kept yapping about something. He’s a good man that is influenced too easily by the folks he works out with. He needs to stop working out with CarPex. This has to stop. PLEASE MAKE IT STOP!!
FNGs: I don’t know why but none showed up today.
EC Yoga: Dawgpound, Emeril, Lucky Charms
EC: Particle Board, Dahmer, 187, ShamWow (I’m guessing on this one)
Warm Up:
We circled up. Didn’t even take a lap. This was a 0.0 running workout. For all of those that want less running today was the day for you.
25 In Cadence Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
10 Daisy Pickers
10 Good Mornings
Class:
There where five types of Exercises with variations of difficulty.
Pull Series:
Straddle Pull
Standard Pull
Across Body Pull
Push Series:
Assisted waiter Push Press
Single Arm Push Press
Bottoms Up Push Press
Sternum Pull Series:
— Sternum Pull starts lying on your pick and having the bell behind your head. Then bring the bell to your sternum as you sit up.
Sternum Pull
Sternum Pull into a seated Press
Bridge Chest Press Series:
— Lying on your back go into a bridge position for chest presses.
Normal chest press in Bridge position
Alternating Side to Side Chest Press
Alternating Side to Side Chest Press with a Squeeze
Push Up Series:
Kettlebell pushups on your knees
Kettlebell pushups
Plyo Kettlebell pushups
The Workout:
Each pax was supposed to decide which version of the series they wanted to do for the workout.
We did 8 rounds of each exercise. 20 seconds of exercise plus 10 seconds of either Mountain Climbers or Side Straddle Hops
This means we did a total of 40 rounds. You did all 8 rounds in a row and then moved onto the next exercise.
Mary:
10 In Cadence Hillbillies
10 in Cadence Imperial Walkers
Bat Wing
10 in Cadence Floor Wipers
10 in Cadence Toe Taps
Announcements:
9/11 Stair Climb at NC State
BRR
Convergence Sugg Farm Monday at 6 AM
T-Claps (Recognition):
Prayer:
All Pax for good health
Emeril and his parents selling their house and moving down here
Quiver and job as the company he works for was bought by another company.
FNGs:None
Warm Up:SSH x 20, Fazio arm circles x 20, Vegetation Pullers x 20, Imperial Walkers and Hillbillies x20 each
The Workout:Indian run the long section around soccer fields and sprint the short ends. First corner, stop and do 20 Merkins and 20 Pickle Pounders. We added one 50 rep exercise every corner.
2nd corner= 50 LBC’s
3rd= 50 squats
4th= 50 SSH
5th= 50 count chill cut plank
We then took away one exercise at each corner starting with the 20 merkins until we finished with a jail break to meet Mary.
Mary: She was too fast and never caught her.
Announcements:911 stair climb
T-Claps (Recognition):
Prayer:YHC took us out
As part of my Q Sheet Challenge, I took the reins from Modify and he allowed me to lead. I was introduced to the batting cages by Wrangler a few years back and wanted to bring it to 2019 (I found out later that he had done it a few times since then…shrug) Hopefully, the PAX had fun.
FNGs: none
Warm Up: A few Trunk Twists and Good Mornings to get warmed up for the Big Stick
The Workout: With a bat and a ball, we smashed it from 2 feet to 2oo ft. If the ball didn’t leave the infield we were penalized with 5 Burpees. Once we were warmed up, most went into the grass resulting in Swing Kicks, Merkins, Diamond Merks, Bobby Hurleys, Star Jumps, WWII, Freddie Mercuries and a gamut of others.
Mary: Some Yoga stretches.
Announcements: 911 Stair Climb, Labor Day Convergence
Prayer: Injuries, Finkle’s neighbor injury
FNGs:
N/A
Warm Up:
To the song Get Low by Dillon Francis…
While song starts SSH X 10. As the song says get low gradually go into squat as low as you can go. Hold squat during … low… low… low…low. Some struggling here, but effort made. This may have caused some turtle heads, especially SlideRule. Back into SSH X 10, Morracon night clubs X 20, Plank jacks X 20. Repeat – As song says get low gradually go into squat as low as you can go Hold squat during …. Low… low ….. Low … low. SSH X 10, Morracon night clubs X 20, plank Jacks X 20.
The Workout:
Circle of Burpee Pain. Playlist was a preview of upcoming evolution of men and continued until everyone finished. (All along the Watchtower, Immigrant Song, Eye of the Tiger, Livin’ on a Prayer, Smells Like Teen Spirit, Everlong, Mo Money Mo Problems. )
55 – burpees in total with exercises in between.
10 burpees OYO, Plank Hold X 55 IC
9 burbees OYO, Freddie Mercury X 45 IC
8 burbees OYO, Plank Jacks X 40 IC
7 burbees OYO, Flutter kicks X 35
6 burbees OYO, Alternating Shoulder taps X 30
5 burbees OYO, Merkins X 25
4 burbees OYO, Diamond merkins X 20
3 burbees OYO, Slow low merkin X 15
2 burbees OYO, Spider merkins X 10
1 burbee OYO, Ranger Merkin X 5
With everyone winded the PAX transitioned into Evolution of man suicide run.
First up – Spiderman crawl – to first bush along the long parking lot beside the school. Sprint back and plank hold.
Next up – Bear crawl to second bush. Sprint back and plank hold.
Third round -Duck walk to third bush. Sprint back and plank hold.
Final round – Run to the last tree bush. Sprint back and plank hold.
Evolution of man and song concluded and the PAX formed an Indian Run with most with most winded at this point. The PAX made their way back to the cars for Mary. Along the way back a sighting of the bearded mystery man appeared. He very much looked like Bernie.
Mary:
Partner up and while listening to Roxanne by the Police the PAX did SSH’s for the entire song and with each “Roxanne” a partner Merkin Clab was executed.
One round of guantanamo’s followed by plank hold with each pax jumping over each PAX in the circle. To conclude a quick round of AH’s X 20, Boat Canoe’s X 20, and have a good day.
Everyone gave it what they had with minimal complaining. The Q had a request for limited running, but a little over a mile was clocked.
Announcements:
See Slack
Prayer:
Noah’s ark and Crablegs.
When I started F3 a little over a year ago, I hardly thought I would make 2 workouts in the same week, much less Q 2 workouts in the same week. After postponing last weeks Q due to IR, I rolled into Disney Early to do some scouting and place some cheat sheets for the stations I was going to do.
FNGs: 1 – Welcome Short Cut
Warm Up: Short Run down to the start of the parking lot and circled up near the flag, 15 SSH, 15 Imperial Walkers, 10 Merkins, 10 Fazio Arm Circles, Forward and Backward, 10 Good Morning (The South Wake Way 🙂 )
The Workout:
Thang 1: Modified 4 Corners, 1. Merkins 2. LBC 3. Carolina Drydocks 4. Dying Cockroaches. We start with 5 burpees you stack the exercised till you get to three, then do three exercises at each station (dropping the one from the furthest stations) until you hit 5 and the count down to 1. Finish with 5 Burpees, harder to explain that do.
Had a little time left mosey’d to the playground.
Thang 2: Short Dora 50 Lunges, 100 Step-Ups, 150 squats.
Noticed time was getting close so we did not finish the squats
Mary: 10 Freddy Mercuries, 10 Homer to Marge, Have a nice day
COT:
Count-a-rama: 6
Name-a-rama: 5 Meh 1 FNG
Announcements: Convergence at Sugg Farm on Monday, all other AO’s Close. 9/11 stair climb, 9/11 Day of service at Healing Transitions, see Breach and slack for details.
T-Claps (Recognition): Short Cut, Bobby Dall’s son for getting after it.
Prayer: All kids starting school this week.
NMS: As always it is a pleasure to lead and be among the men of F3.
EC: 187, Axe, Dawgpound, Dumbo, Pablo
ECECEC: Pikachu
FNGs: None.
Warm Up: 10 x SSH, 10 x Good Mornings. Explained the route and off we go.
The Workout: Some running AOs refer to themselves as “BRR Friendly”….. R4TJ likes to refer to their flavor of BRR training route as the BLUE RIDGE OUTRAGEOUS KLIMB ELEVATION DEMO. We here at R4TJ like to say that your legs will feel B.R.O.K.E.D. when you’re done – Satisfaction Guaranteed! So…We got B.R.O.K.E.D.!!!
Mary: Not present.
Announcements: Labor Day Convergence AO…Lipstick has the Q. Check Slack and FB for more information
T-Claps (Recognition): Great work out there this morning everyone….Crossway is no joke and everyone was getting after it. Pikachu for getting in 20 miles this morning!
Prayer: Noah’s Ark and his family, Crablegs and his ALS summer tour, injured PAX, unspoken
It was an honor to lead!
FNGs: none
Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings
The Workout: Dora’s ugly step-sister Mora(?)
Pax broke into groups of 3.
Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.
While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.
Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts
After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun
1st set – bear crawl 1/2, jog 1/2 across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises
2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher
Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!
Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs