Mercy vs. Grace

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FNGs: Welcome Fanny Pack
Warm Up: Two Native American laps around island with hose, then circle up for standard issue warm up.
The Workout: We went for a big lap around the fields with our trusty kettle bells in hand making a stop at the stage, playground, shelter, fence line, and back to parking lot.  There were exercises performed at each location incorporating full body motions (you had to be there).
Mary: Back to lot for Mary in the normal fashion with Pickle Pounders. Each member was encouraged to watch and learn new techniques from fellow PAX.  We also performed LSF’s in the normal way a PAX does.
Announcements: Picnic tomorrow, 12 October 2019, 11a-2p.
T-Claps (Recognition): All of the PAX that came out.
Prayer: Prayers for those suffering with loss, pain, hopelessness, worry, anger, addiction, and all of life’s troubles.

CHiPs word of the day: A lesson on Mercy vs. Grace was given out and explained in a manner only a PAX can understand.  2 John 1:3.

Wood and Water

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Pax of 2 today. At least there was no odd man out. Kept the pace moving, worked in some yoga, and got out right on time for Sprinkler to get to the station.

WARMUP
Mosey with forward, karaoke, and backward run, then backwards Indian run
Frankenstein’s, trunk twists
Slow dive bombers to engage the whole body and start the burn

WORKOUT
Start with 20 reps of each, decrease by 4 each round until you complete reps (or until time runs out)
– Partner squats
– Plankey-cakes
– Butterfly situps
– Erkins
– 200 (or so) meter run

Yoga flow

20-10-5
– dips
– box jumps
– erkin shoulder taps

COMBATIVES
Get outta my bubble: using pressure points to create space

MARY
Pulse-ups, one-down-two-ups, side v-ups, x-man crunches

ANNOUNCEMENTS
Fuquay FD open house 10-3 tomorrow with Sprinkler (station is downtown Fuquay, behind El Dorado)
Picnic

PRAYER REQUEST
Shredder, unspoken prayers

Everything else was spot on…

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After circling up and discussing the routes, I see a few PAX make a quick stop at the shovel flag to tear off a few squares from the standard issue R4TJ tp roll. There was a lot of mumblechatter at CoT about the number of “pitstops” that were made along the various routes. Nothing like a good run to get the body flowing..

EC: Lipstick, Pikachu, Redenbacher, UTI

FNGs: None, probably went to TBD for an easy workout.

Warm Up: YHC totally butchered the first exercise and started counting off SSH without letting PAX know what the exercise was….everything else was spot on.

All exercises in cadence, 15 X SSH, 15 X Daisy Pickers and off we go.

The Workout:

A few weeks ago, UTI suggested we add a 3 mile option at R4TJ. We have had a good turnout and it is great to see some new faces coming out to get some miles in. Keep up the good work men!

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

Mary: I hear they do that at TBD if you are interested…

Announcements: Picnic this weekend, sign up to bring something. Fill up the Q sheet – it was mentioned that the F3 standard is that the number of times you post a week is the number of times you should be the site Q each month. Peer led workouts is one of the core principles of F3.

T-Claps (Recognition): Great to see some more new faces to take advantage of the 3 mile option! Good work and excellent choice raising your standard and challenging yourself with a tough run (and not taking the easy route at Womble this morning).

Prayer:  Bernie and his family, UTI’s co-worker battling cancer, Cape Fear PAX that recently passed, unspoken

YHC took us out.

Come to Southwake and get in a elementary school gym class workout

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YHC overslept slightly and knew he was going to miss the EC crowd. After quickly getting ready and out the door, I pull up to the stoplight and see Warbucks headed to play games at Tiger Blood which as we all know is the second best workout in Southwake on a Thursday. I didn’t bother rolling down my window to try and convince him to follow me to Disney as I knew he had an obligation to shoot hoops with those PAX that didn’t want to exercise this morning.  As I pull into the lot at 0507, I see the EC crowd of 1, Pablo, running alone. I didn’t bother to grab my tracer as I wanted to catch him. After a brisk half-mile sprint and a couple of cat-calls I got Pablo to turn around.   We took some short cuts on the run so we could do some scouting at Disney.  There’s been some trail work completed and we wanted to confirm the Abyss was accessible.   Once confirmed we jogged back to the parking lot to get some light stretching in because Pablo is old and has bad hips.   David Key, I mean Deadbolt, pulled in.  Sometimes when PAX don’t show up for a while I forget their F3 names.   CHIPS and Dumbo rolled in and we were ready to go.

FNGs: None, probably wanted an easy workout and went to Tiger Blood

Warm Up: Took to the soccer fields.   SSH x25, Cotton Pickers (yeah we called em this), Good Mornings, Hillbillies, Imperial Walkers

The Workout: Workout started on the soccer fields with Anthony Bourdains, aka Suicides.  BTW Pablo is a terrible person for naming these. 3 rounds of suicides included a 10 count exercise (LBCs, Merkins,  & some other exercise I don’t recall)

Indian run to the abyss.   First 3 to the Abyss partnered up.  Last 2 partnered up.  Ended up being Pablo, Chips, Dumbo and David Key/Emeril.
Partner 1 run to bottom and back up.
While Partner 1 runs, Partner 2 or 3 work through x50 hand release merkins, x100 WWII and x150 Jump Squats.
Rotate until complete.

Indian run back to the soccer fields.
Anthony Bourdains x2 rounds with Peoples Chair (each PAX x10 count) and Balls to the Wall (each Pax x5 cadence count)
Bear Crawl to suicide spot 1, Lunge to spot 2, Bear Crawl to spot 3, Lunge to spot 4.

Mary: 6 inch hold into 90 degree hold, roll right into dying cockroaches.  Back to 45 degree roll into LBC’s.  Back to 6 inch hold, roll into low slow flutter.   Left leg over right knee and left elbow to right knee x20. Right leg over left knee and right elbow to left knee x20.   x10 Homer to Marge, x10 Homer to Marge left leg up, x10 Homer to Marge right leg up.

Jog to the parking lot for announcements, prayers and COT

Announcements: Picnic, Ruck, Christmas Party (Dec 14. TBD on where we’ll host it)

T-Claps (Recognition): TClaps to all you suckers that played “hoop” this morning.  Great job. Maybe you can play dodge ball tomorrow.

Prayer: Emerils parents as they prepare to move down South. They’ve been in their house for over 55 years so there’s a lot of stress involved in their move.

Nothing But Net

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YHC overslept slightly and knew he was going to miss the EC crowd. After quickly getting ready and out the door, I pull up to the stoplight and see Emeril headed toward Disney. I rolled down the window to try and convince him to follow me to Tiger Blood, but he wasn’t playing any games. He was ready to run the Disney PAX to death. As I pull into the lot at 0507, I see the EC crowd of Axe, 187, Bernie, and Lipstick just leaving , so I quickly grab my tracer and try to catch them. After a brisk half-mile sprint, I catch them as they missed turn for Gable Ridge. Bernie and Lipstick had other plans, so 187, Axe, and YHC turn back to get on track. Just before getting to Holly Springs Rd, we picked up a friendly Pokemon who surprised us when he said he was only on mile 2, not 20. So we headed back to Holly Ridge just in time to see Coal Ash swerving around trying to find the entrance to Tiger Blood. Slaughter and the 12 Oaks clown car roll up and at 0530, we’re ready to roll.

EC:

FNGs: None, the heard Emeril was Q’ing at Disney

Warm Up:
Mosey to back parking lot for:

SSH x20, The goofball x20, daisy pickers x10, mountain climbers x20, moroccan night clubs x10, seal claps x10

Mosey over near the basketball courts.

The Workout:
Thang 1 – Double 7’s

We started out with 7’s from the playground to the parking lot gate. YHC called scorpion dry docks at the playground and pistol squats, 1 each leg. Flanigan suggested we do 1 on each leg for dry docks as well, hence the double 7’s.

Thang 2 – Shoot around

Over to the basketball court to see what kind of ballers made it out to Tiger Blood. PAX lined up and did an exercise called by YHC while PAX took turns taking a shot. We began by doing 1 burpee for a miss and adding 1 after each miss. This turned out to be a terrible idea with this group. After missing the 6 or the first 7 shots, YHC decided we’d wait until the end of each round to do penalty burpees. The terrible shooting continued for 5 rounds and quite a few burpees done after each round. We had a round of horrible dunks, 3 pointers, and free throws.

Exercises done: plank hold, squat hold, plank jacks, SSH, Al Gore’s, and lots of penalty burpees.

Mosey over to the long parking lot.

Thang 3 – Merkin Shuffle + Guantanamo’s

PAX partnered up for Merkin shuffle (5 shuffle steps + increasing pattycake merkins). YHC didn’t do a good job on explaining the proper count for pattycake merkins (2 merkins = 1 count). We struggled through the count until we hit the 1st island.

We then switched to Guantanamo’s until the 2nd island, then back to merkin shuffle. YHC tried counting left, right = 1, but PAX didn’t get that either, even cadence counting didn’t work. As this fell apart, we switched back to Guantanamo’s to the 3rd island.

A sprint back to grab the basketball then mosey back to the start for Mary.

Mary:
As noted in the pre-blast, we did some spelling. PAX held a 6 inch hold and spelled the alphabet (capital letters) with both feet together. This was so much fun at Purple Cobra Tuesday, that YHC brought it back out.

Just after our spelling lesson, Bernie and Lipstick showed back up for a little Mary and CoT.

LBCs x20
Hello Dolly x20
Homer to marge x20 x10 right/x10 left
American Hammers x20

Announcements:
Picnic this weekend, Neuse River trail run Saturday (see Pikachu for details)

T-Claps (Recognition):
To all the PAX who showed up today and were unashamed to show off their terrible shooting skills.

Prayer:
Praise for Shredder’s return to the gloom, Bernie’s family, classmate’s mother who passed unexpectedly

YHC took us out.

Master Shredder’s Return

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YHC coordinator ran over from home expecting a light crowd tonight based on the HCs he saw before leaving the house – was pleasently surprised by the relatively large (7 pax) group that was there upon arrival. We mumbled for a few minutes and then got rolling.

FNGs: n/a
Warm Up:

SSH x15 IC

Daisy Picker x10

Standard Merkin x15

Fazio arm circles x10 forwards & backwards

*No rest*

Overhead clap x15 IC

*No rest*

Seal clap x15 IC

The Workout:

Mosey to pavilion

Partner up – 2x cayote uglies per person (thanks Double D)

Mosey over to the playground

YHC called for each partner to do 10x pull ups  / 10 x squats to 50 total, but audibled to 30 after the sets of 10 pull ups were feeling like a bit much

Mosey to the amphitheater

10 count people’s char down the line

10 count balls to the wall down the line

10 count people’s char down the line

10 count balls to the wall down the line

Mosey around the pond to the railing/bars

Partner 1 does 10x upright rows

Partner 2 does 10x star jumps

Switch and repeat for 20 of each total

Mosey to the rock pile – pax were encouraged to grab a small rock

Line up on the end parking lot line for bear crawl jack webs

4x Overhead press with rock

Crawl bear to the greenway

1x merkin

Bear crawl back to the rock

Repeat, going up in the 4:1 ratio up to 20 hallelujahs and 5 merkins

Pax were asked if they wanted to keep going or switch it up – switching it up won 2 votes to 1 so we moseyed back over to the pavilion.

Irkins x20

Derkins x20

YHC asked the pax what went well with Irkins and Derkins (expecting dips of course) but was surprised by a pax calling for merkins

Merkins x20

Dips x20

Arms were shot and apologies were made for anyone who needed to use them tomorrow.

Mosey to the tennis courts

Line up on the end line for lung walk suicides – lung walk to the middle of the first court, lung walk backwards to the start, forwards to between two courts, backwards to start, forwards to midline of second court, backwards to start, forwards to opposite fence, and then backwards to start.

Mary:

Shoulder tap x15 IC

Planks w/left arm / right leg extended & switching extended extremities

Planks with left leg/arm up and 5x crunches on each side

Chill cut for the last 60 seconds

Announcements:

Picnic this Saturday

Squatter has the Q at Thunder next week for his 2 year anniversary.

2nd F following Thunder at Pace Yourself
T-Claps (Recognition):

Shredder for being back out

Cupid for doing this madness with breathtaker (after working out this morning with it on too) AND rucking to Thunder tonight thanks to a car in the shop
Prayer:

Praises for Shredder back at a bootcamp

Burpees X 0 = My legs hurt

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During last week’s COT at Possum Trot, Fonzie made a comment about the Iron PAX challenge highlighting that we don’t do enough leg work.  With that in mind, I set out this week to begin combating that notion.  45 minutes later I had problems standing up after saying the prayer and we’re not even going to talk about trying to walk upstairs once I got home.

FNGs: None

EC: Cupid

Warm Up:

Moroccan Night Club x 10

Smurf Jacks x 10

Good Morning x 10

Cotton Pickers x 10

Nancy Kerrigan x 10 each direction.  This is a variation on the traditional arm circles.  You lean your torso forward and extend one leg out behind you.  Circle arms for a 10 count forward.  Switch legs and then do 10 circles in reverse

The Workout:

Today’s workout was to be a modification of four corners, where we were doing exercises on each of the four sides of the outside of the tennis courts with some sort of lunge walking between sides. It took a lot longer than I thought it was going to so in order to get through everything I wanted to we switched to moseying between sides on our 2nd lap.

We began in the parking lot with an easy set of 20 prisoner squats.

Lunge walk to the side of the tennis courts nearest the road.  Reminded PAX that it wasn’t a race and to make sure to use good form on the way over.  Squat hold for the six.

Bobby Hurley x 16

Walk Like an Egyptian to the next side of the tennis courts.  WLaE is essentially a lunge walk Indian run.   PAX line up and step forward in to a lunge and hold it.  The exion calls for the person in the back to run to the front but since I promised no running yesterday on Slack we bear crawled to the front.  Once that person go to the front we lunged forward with our other leg and held it while the next PAX bear crawled to the front.  We cycled through the line two times to get to the next spot.

Everyone grabbed a rock and came back down to the road.  Goblin squats x20 and then all PAX lined up and held squat with their rocks while 5 counts were given all the way down the line.

Lunge walk to side by the ball field.

Floating lunges x 10 each leg.  Lunge forward and then backward with the same leg, not touching in the middle.  Forward and back counted as 1.  This hurt.

Walk Like an Egyptian back to main parking lot.  This time, instead of bear crawls, we did duck walks to the front of the line.  We had less time than I wanted at this point so we only did one cycle through the line and then moseyed to the center of the lot.

Everyone grabbed a partner and back-to-back people’s chair for a 30 count.

Mosey to the street side where we did Bobby Hurley x 20.

Mosey to the back and grabbed our rocks.  Held them over head and did 20 squats.  Everyone returned their rocks and we moseyed to the next side where we did No Surrender x 20.

After that we moseyed back to the parking lot to circle up for Mary.

Mary:

Low slow flutter x 15

American Hammers x 15

Box cutters x 10

6 inches for a 30ish count.

The count wasn’t exact because I was doing it in my head and during this point someone mentioned my comment about burpees in the pre-blast.  I said that we were multiplying by 0 and that was the number of burpees we were doing.  It was pointed out that 0 wasn’t a multiple of 10 and then other’s starting indirectly calling in to question the public education system of Pennsylvania.  Clearly I got distracted.  Either way, we didn’t do any burpees.

Announcements:

Picnic on Saturday.  Signup sheet in the #2ndF channel in Slack.  Bring stuff.

Q Sheet challenge still going.  Even if its a couple weeks out, get your name on there and lead a workout.  If you’re new or nervous ask for help from a site Q.  It doesn’t have to be perfect and it doesn’t have to be gimmicky.  Just make people hurt (in a good way).

T-Claps (Recognition):

Fromunga for wearing a weight vest for no good reason.

Prayer:

FedEx’s coworker who got bit in the hand by a dog while at work.  Pray that he recovers full feeling to his hand.

Double D’s grandson getting tubes in his ears this morning.  Pray for his mother as any procedure on a child is always much harder on the parents.

 

010000

Stackups at The Nest

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EC: Fromunga, H1N1, Cupid, Fonzie, LED

FNGs: None

Warm Up: 20xIC SSH, 20xIC Mountain Climbers, 10xIC F+R Sir Fozio Arm Circles, Michael Phelps, arm/leg stretches

The Workout:

Balls to the wall til last man standing, Round 1. Winner = Cupid.

Stackups! We started at 5 reps in each corner (1 – merkins, 2 – squats, 3 – burpees, 4 – LBCs), and increased by 5 for every exercise except burpees (which stayed at 5) every time we hit the corner.

Balls to the wall til last man standing, Round 2. Winner = Fromunga.

Followed by Fromunga’s 15 minutes of abs.

Mary: She was covered by Fromunga’s exhausting ab workout.

Announcements: Sprinkler’s fire station in Fuquay hosting a fun day on Saturday. Bring the kids! F3 Picnic, also bring the kids.

Prayer: Unspoken

Lungapalooza at Purple Cobra

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FNGs: none
Warm Up: Moseyed over to the Planet Fitness parking lot for Good Mornings, Windmills, Fozio Arm Circles, Imperial Walkers and Hillbillies for 10 count. Did some 10 second stretching for the quadriceps and hamstrings.

The Workout: Lungapalooza commenced with forward lunges to various parking lot islands stopping to do standard merkins 10,20,and 30 reps. We then did reverse lunges back to starting point doing wide Merkins 10 each pit stop. Next we did sided lunges with squat with diamond merkins 10 reps each pit stop. Finally, we went back working the other side doing 10 standard merkins at each pit stop.

Pax then headed over to a curb to do 2 sets of 25 calf raises, moseyed over to the rock pile behind HT and did 21’s curls for the girls 2sets, straight arm front and side raises 15 reps for 2 sets.

We then moseyed over to in front of HT and grabbed a bench to do 2 sets of 25 reps of dips.

Mary: Popcorn Mary with various abs exercises with the Alphabet being the killer!

Announcements: Upcoming SW picnic.

T-Claps (Recognition): Promise Ring for waking up early to drive from Campbell to post!

Prayer: Warbuck’s wife’s grandmother and unspoken prayers

Oct-7 Murph

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Pax of two for our first Murph of October.  Thanks to Forceps for making it out and the company.  Second mile through the woods was completely dark, hoping daylight savings time comes soon.

Warm Up:  run 1 mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: run 1 mile

Announcements:  Picnic this weekend

Prayer:  Recovery and guidance