8 pax showed up for IPC week 3 1 for EC
FNGs: none
Warm Up:OYO
The Workout:
10 pullups
15 burpees over coupon
20 coupon curls
25 coupon squat thrusts
30 reverse crunches
rinse and repeat for as many rounds as possible for 43 min.
Mary:none
Announcements: oct 12 F3 outing. New AO coming soon in Fuquay
T-Claps (Recognition):
Prayer: Fumunga and his wife. Norm and his travels. Fedex wife’s knee issues
Norm is on his way down to South Carolina for National Guard Boot Camp
Before he left he Q’d The Nutracker this morning
FNGs:none
Warm Up:
SSH x 20
Sir Fasio Arm Circles 10 Forward 10 Backward
The Goodmorning x 10
Frankenstein x 20
Daisy Pickers x 15
The Workout:
Mosey to Rovisys on the way – Erkins x 15 Durkins x 15 Dips x 15
3 rounds of Merkins x 15 , run up the hill(some raced Pikachu), WWII’s x 15 mosey to handrails, Pax bridge handrails with pax bear crawling under to bottom
Mosey back with stops for low slow flutter x 20, LBC x 20, american hammers x20
Mary:
Announcements: Picnic—everyone bring mac and cheese
T-Claps (Recognition):
Prayer: Norm and his boot camp
For the first fitness test we had 25 Pax. This one 9 Pax. 2 pax for the first time. Nice job setting the benchmark Yogurt and Master Shake. Surprisingly most pax took a small step backwards. The summer test, must have been a nice cool day.
Lipstick was there for EC, which he was out running so was he really there? Then he showed up at CoT. The main is training for a Full Marathon. Great job getting out there and running. I know I wouldn’t want to be doing all that running. I wish Lipstick the best of luck training and running his first full. I imagine there to be many more in his future.
Yoga EC:Dawgpound Dumbo
EC: Lipstick, UTI
RAMP EC: Yogurt, Katniss, Cowboy, Wiggly, Dawgpound
FNGs: None
Warm Up:
Circled up for the Following:
Fazio Arm Circles off course forwards and backwards
Good Mornings
Frankenstiens
Hillbillies, but I fooled everyone by doing Imperial Walkers.
Imperial Walkers
Boy I should do this thing the day of. I’m having troubling remembering this stuff. 🙂
The Workout:
Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.
15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap
1 Lap will be around 2 parking medians. We left the basketball court and made a left.
Then down past the cars and made a right. Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.
Mary:
We where too busy adding up scores for Mary. Maybe next time.
Announcements:
Picnic October 12th
T-Claps (Recognition):
Congratulations to all who did the Paradise City Fitness Test. Awesome job Katniss improving the most.
Prayer:
Shredder
All Pax with injuries
Pax of 3 for a Murph this evening. My 10 year old son (Foul Ball) joined us for his first Murph workout. I was surprised by how many pull-ups he could do, only modifying slightly.
FNGs: None
Warm Up: Run 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Announcements: Harris lake picnic Oct-12
Prayer: Gratitude and healing
As promised in the pre-blast, YHC led a full body beatdown and there was an FNG. YHC rolled in around 0500 and noticed the construction crew was setup in our usual parking spot, but at 0500 there aren’t a lot of folks at Harris Teeter so a parking spot was found. I was quickly greeted by Axe and Maybelline and 0505 we headed off on an EC run. We returned to find a handful of Pax waiting to get started and 1 FNG that YHC headlocked into coming out. A quick disclaimer and we were off.
EC: Axe, Maybelline, Warbucks
FNGs: Slaughter
Warm Up:
SSH x20
Windmill x10
Sir Fazio arm circles x10 fw / x10 bw
Seal claps x10 IC
Mountain climbers x10 IC
The Workout:
Jack webbs: 1:3 up to 10:30. Arms were warm, now for some leg action.
Mosey to Goodwill parking lot and partner up, but we really didn’t need partners. We did Slow 7’s – Monkey humpers at 1st island and star jumps at the other island, lunge walking between. Legs done, now for some more arm work.
I don’t have a name for this one, but it was my creation, so I think it needs one. Staying with partners, partner 1 got into wheelbarrow and took 4 “steps” then did 1 merkin, took 8 “steps” and did 2 merkins. This repeated until each partner got to 40:10, switching as needed.
Mosey to the loading dock wall for a staple at Purple Cobra. Split into 2 groups for:
2 rounds of:
People’s Chair and Donkey Hydrants x20
2 rounds of:
BTTW and Alternating shoulder taps
Mosey to guard rail for a set of irkins, derkins, dips.
Mosey back to start for Mary:
Mary:
American Hammers x20
Low Slow Flutter x20
Box Cutters x10
Boat Canoes x20 IC
LBCs x20
Announcements:
F3 Picnic on Oct 12
ShamWow leading a Hal Higdon ½ marathon plan for HSHM. More details to be posted to social channels.
T-Claps (Recognition):
Prayer:
Chips family traveling and loss of several Troopers over the past few years in September.
Injured Pax and unspoken
At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.
FNGs: Welcome Side Piece, Smokey, and Swanson!
Warm Up: SSH x20, mountain climbers x20, good mornings x20
The Workout:
110+ flights of stairs.
Swish and I had hoped to utilize the soccer facilities but there was already a lot of action there by 9 am so we opted to move to the open field south of the creek that is adjacent to the playground. With only a few minutes until 9, Shimmer asked if anyone is coming and shortly after I hear Swish say “There is Pikachu!” Soon we see Pikachu emerge (no yellow suit today) with shovel flag in hand, and a little ways behind him is 16-bit and Shamwow! with their 2.0’s. Looks like we have enough for a game! We throw the football for a little bit, 9:00 hits and off we go for a short mosey toward the softball fields, through the overflow parking area, across the bridge by the playground, and back to where we started by the tennis courts. We circle up and squat hold for the 6 back at the flag and then move into warm up exercises…
FNGs: Not this morning.
Warm Up: Swish and I decided on a 14 count for each of the following: SSH, Squats, Imperial Walkers, Hillbillies, Daisy Pickers, and Goof Balls. All exercises in cadence. Swish and I alternated leading the exercises and there was some mumblechatter of how Swish had his cadence on point. Shamwow! asked if we had practiced the night before, I said we went over cadence but are winging the exercises.
Now that we were all warmed up, YHC and Swish instructed PAX to mosey over to our designated field for some drills. Pikachu grabbed the shovel flag, I grabbed the cones and jerseys and we mosey over to the field. We reach the field and I realize I had forgot to bring the flags. I ask Swish to mosey back to grab them as I get the cones set up for the first exercise.
1st Drill- Agility and Speed
We split the PAX into 2 somewhat even teams and each member ran the drill in the image below. After the team member ran through all of the cones, they would tag the next person in line and they would rinse and repeat. The first team with all members through the cones won and the losing team had to do 5 burpees OYO. After a very close race, the winning team decided to join the losing team with the 5 burpess OYO. Completed 2 rounds before moving to the next exercise.
2nd Drill- Human Domino
Split the PAX into two groups as YHC and Swish set up cones to mark the distance of the exercise. Groups of 2 from each line would go against each other to see who could get to the end and run back to the line to tag the next group of two. The first person would lay on the ground on their stomach, the second person would hop over them and then lay on their stomach, rinse and repeat until reaching the next set of cones, jump up and run back to the line and tag the next group of 2. The first team with everyone finished won, the losers had to do 5 burpees OYO. Again, the winning team joined the losing team for the 5 burpees OYO.
Scrimmage!
A very competitive game that started off with some confusion on which team Shimmer was on. She had red flags on but was over with the yellow team. Pikachu tells her that it looks like there is an issue with the teams and she says looks like we have an issue with a beard! Shots fired! We all laughed and the game began. The score went back and forth with a few goal line stands by way of some stellar defense! Swish had 2 picks and Pikachu had a long run and put the moves on everyone. The game was won by the yellow team by a last minute long run by McNugget!
Mary: Mosey back to the tennis courts for PAX count of 11 and Name-o-Rama. As we are getting close to the flag, Linedrive comes running up to YHC and says “I am running faster than Pikachu” Shots fired again!
Announcements: F3 Family Picnic October 12th. Check Slack and Facebook.
T-Claps (Recognition): All of the 2.0’s for playing a great game and having fun! All PAX for making it to the workout. Shamwow! for rucking his 2.0 Hitchhike for the entire workout!
Prayer: Injured PAX, unspoken
YHC took us out. It was an honor to lead and a great time playing flag football!
Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.
Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field
Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches
The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.
Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups
Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.
(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND
Announcements:
FB slack, CSAUP Odyssey, Norms departure
Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken
Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!
BS Out!
FNGs: none
Warm Up: Standard warm up loop around town hall, the church and back.
SSH x 20 (ShamWow and Aquaman stopped by for a couple), Windmills x 10, Imperial Walkers / Hill Billies x 10 each, Daisy Pickers x 10
The Workout: Everyone grabbed a rock and met at the amphitheater for the start of a two-sided (of the library) workout.
Side 1:
jog around to…
Side 2:
We did this for three rounds. On the last leg, YHC found himself… moved to take care of some business while everyone completed their lunges. Returned rocks and mosied back for Mary.
Mary: Plank for 10 count, raise arm for 10 count, repeat for other side. Pickle pounders x 15, Homer to Marge x 15, LBCs x 15, WWIIs x 15, American Hammers x 15
Announcements: F3 South Wake picnic Oct 12th at Harris Lake. Details and signup sheet on Slack.
Prayer: Noah’s Ark’s wife for continued healing. Gilligan for healing after surgery. Those traveling this month. Remembering those that have put their life on the line protecting everyone, some of whom have lost their lives in past months of September (thank you Chips). Praises for health and fitness by way of F3.
FNGs: None
Warm Up: Short and sweet – Legs moving in position – High Knees, Wide Knees, High Knees. x12 Frankenstein, x12 Imperial Walker, Misc Leg Stretches – Let’s Go.
The Workout: Multiple PAX for EC this am – varying distance Old Loop (5) Old Loop (3) and the ME The U-Turn 5+. If I missed you in this count let me know, there were some PAX still out past 7.
Mary: N/A
Announcements: Beer/Milk Mile, Torch Run HS Police, See Slack for dates/codes.
T-Claps (Recognition): Picking up the 6 was a regular occurrence about every 1/2 mile.
Prayer: Full House’s cousin now cancer free, Pablo’s family friend’s Father who is ill, Noah’s Ark and M, unspoken, YHC took us out.