IPC Week 2

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4 pax at Possum trot for week 2 IPC beat down.  Good luck and nice work to the others at the 9/11 stair climb.  I feel both groups were pushing through the pain and exhaustion to get through the workout in remembrance of the hero’s that day. Great job guys!!!

FNGs:none
Warm Up: OYO due to time constraints
The Workout:

4 rounds with 1600m, 1200m,800m,400m after each set. All exercises with cinder blocks

10- man makers

20-overhead press

30-kB swings

40- goblet squats

50-incline merkins

Announcements: hsh, sept 29th police run
T-Claps (Recognition):BRR guys At morning workouts after long weekend.
Prayer: Duane burgers wife and situation. Crab legs,

We only ran…twice.

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Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!

FNGs: None

EC: Pablo

Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:

5 Burpees OYO; Daisy Pickers, Windmills, and SSH.

The Workout:

Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.

Step-ups x 20 x 15 x 10 x 5 (each leg)

Dips x 20 x 15 x 10 x 5 (in cadence)

Irkins x 20 x 15 x 10 x 5

Moseyed over to rock pile for rock and the 4 rounds of the following exercises.

Curls for girls x 20 x 20 x 20 x 15 (in cadence)

Overhead press x 20 x 20 x 20 x 15 (in cadence)

Tricep extensions x 20 x 20 x 20 x 15 (in cadence)

Bus driver/Overhead holds (20, 15, 10, 5 second intervals)

Back to DT homebase for…

Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)

Announcements: 9/11 stair climb, convergence picnic, BRR review

T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.

Prayer: Thanks for safe return of BRR runners, injured PAX

Great Day for a Run

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Q: Full House

EC: Redenbacher, Full House, Alpine

FNGs: None

Warm-up: SSH x 20, Imperial Walkers x 15, Daisy Picker x 10, Good Morning x 10, Open the Gate x 10

Workout:  standard U turn route, Dauber- iron PAX challenge, 150 burpees so he claims…may need the target video footage to verify :joy:

Announcements: F3 family picnic on 10/12/2019, HS half Marathon on 11/29/2019

Prayers: BRR brothers, Crab Legs, Noah’s Ark, Dorian storm victims

Full House took us out

Pumpkin Spice B-Day Co-Q

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5 HIMs at GP this morning.

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 30 ct Ascending Testicles

3 sets of 50 ct Wall Sits (run beetle run)

 

Mosey to the rock pile where Pumpkin Spice took over the Q:

3 sets 24 Curls, Triceps Press, Dead lifts, and Ground Pounders 

On your 6 – 3 sets of 24 x 3 ct Chest Presses and Low Slow Flutters

 Return the rocks and mosey to the playground

Aik’n Abs

  • 20 LBCs 
  • 10 WWIIs 
  • 20  Pickle Pounders
  • 20 x 3 ct Homer to Marge (10 standard, 5 single leg)

Aik’n Arms

  • 15 Merkins
  • 15 Derkins
  • 20 x 3 ct Dips
  • 10 x 3 ct Shoulder tap planks

Aik’n Legs:

  • 20 Step ups
  • 20 Squats
  • 10 Star Jumps
  • 10 x 3ct Mountain Climbers  

Aik’n Abs:

  • 15 American Hammer
  • 20 ct 6 inches
  • 20 Freddy Mercurys
  • 30 ct Chilcutt plank
  • 30 ct Supermans

Ring around the Playground:

  • Bear Crawl half circle & Karaoke back
  • Lunge Walk to half circle & Bunny Hop back
  • – Rinse and repeat

Announcements: 

F3 Teams running BRR Relay to finish this afternoon. TBD September Qs: get out and support Double D and The Natural this month. 

 

Prayer Requests: Pray for all our brothers dealing with challenges; Dutch Oven’s Father diagnosed w/ pancreatic cancer. 

T-Claps for Pumpkin Spice 1 year F3 anniversary and for stepping up to Co-Q .

You Got Two Be…

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FNGs:  None

Warm Up:  Arrived at lower parking lots at Womble and encountered three cars parked in lot but no PAX.  Saw headlights and got excited only to meet a newer PAX posting for the first time here at Womble but looking for the boot camp workout; so I sent him to Cletus.  I planted the shovel flag and headed over to the amphitheater under cool, windy conditions but no rain.  I started to stretch thinking I would be solo but to my surprise, one more set of headlights came in.  It was Doc!  He moseyed over and said, “you got to be shitting me.”  Doc was sporting a new F3 dew rag/handkerchief  – it looked awesome!  And the clock struck 530am and we began.  During some static exercises, I recounted how Nemo and I would sometimes keep Ivan alive back in the cold days of winter.  Maybe it was the rain?  No precipitation though.  Maybe it was the wind?  It was definitely breezy.  The HIM from Cletus rescued Old Glory from the ground while they were doing a lap around the pitch (Thank you!).  No matter the PAX count, we were determined to get a good arm/shoulder/leg workout in using the k bells.  More leg stretches, 25 merkins, 10 fazio Arm Circles (F/B), daisy pickers…and we were warm.

The Workout:  We did the following exercises.

 

25 swings, 10 lawn mowers (L/R), 10 one arm cross curls (L/R), 10 Bus drivers, 10 halos, 10 figure 8s, 10 alternating leg rut ros, 10 lunges (L/R), 10 goblet squats, 10 triceps curls, 10 one arm curls, 10 over head press (L/R), 10 upright rows, 10 Midget love handles.  Threw in 10 diamond merkins, 10 wide grip merkins, and 20 SSH

Found the wall and executed BTTW, Aus Mtn Climbers and People’s chair (10 cadence count)

Executed (L/R) leg-ups from the front of the amphitheater

From our six, more tricep curls, H2M, arm extensions (straight arm), chest press, etc.

Mary:  Took a lap around Womble with Kettle bells and performed curls, tricep curls and John Cusak until we met up the HIM from Cletus getting ready to do Mary on the tennis courts.  That did not sound right.  I think you get the idea.  Attempt at humor falling way short.

Announcements: Good luck BRR HIM; 9/11 at N.C. State; See Slack and FB

T-Claps (Recognition):  PAX running BRR and all of their sponsors.

Prayer:  PAX grandfather in the hospital with multiple health issues including recent leg amputation; Noah’s Ark’s M; HAPPY BIRTHDAY Noah’s Ark!  Unspoken prayers.  Congratulations Breach for outbidding Doc for breathtaker!

Then a hurricane came….?

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Abe mentioned he needed to back out of being Q for Tigers Blood so I picked it up for him. I assumed we would be working out in the rain with school being canceled and the hurricane churning up the east coast, but no rain. Small crown due to BRR started a minute late due to the mumble chatter.

FNGs: None

Short jog to the back of the school for warm-ups.
Warm Up: ssh, merkins, imperial walkers, sir fazio forward and backward, good mornings

The Workout:
         Thang 1: 4 corners in the back parking lot, start at 10 work down to 3.  Merkins, LBC, Carolina dry docks, and dying cockroaches
         Thang 2: Mosey to the front parking lot for a little Dora 123.  100 Freddy Mercuries 200 Lunges 300 Squats
Mary: Circle of Mary, Homer to Marge, Blue Devils, Low Slow Flutter, Hillbillies and mane more for the last 8 mins
COT:
          Count-a-Rama: 4
          Name-a-Rama: 3 Meh 1 Respect
Announcements: 911 Stair Climb, F3 SouthWake Picnic on Oct 12th
Prayer: Hurricane recovery in the Bahama’s, Prayers for eastern North Carolina people still recovering from last years Hurricane
Praises: Working out with these men
T-Claps (Recognition): All the F3 men undertaking the BRR
NMS: It was great to work out with the small group today, we had a lot of mumble chatter before during and after the workout.

Guinea Pigs

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Three PAX for YHCs first Q out at Disney. Not realizing when I signed up to Q that it was BRR week and the normally heavily attended AO was a little light. YHCs workout was planned for a larger group, but we carried on anyway using Full House, Redenbacher, and myself as Guinea pigs, for a tough workout.

EC: Coal Ash, Full House, Redenbacher

FNGs: None

Warm Up: Lap around fields, 5 burpees OYO, toe touch (10 second count), quad stretch (10 sectond count each leg), and daisy pickers, windmills, fazio arm circles all in cadence before ending with 10 merkins OYO.

The Workout: Suicides! YHC set up cones at four locations from end to end on the soccer field. At each line, PAX did a set of exercises, increasing in reps at each line, before heading back to start line. Each return to the starting line, PAX did a burpee adding 1 each time. On the last run, PAX stayed on opposite end for 50 mountain climbers. We did 4 rounds.

Exercises each round…

  1. Round 1: Get-ups (5), Merkins (10), Plank Jacks (15)
  2. Round 2: Merkins (5), Squat Jumps (10), Lunges (15 each leg)
  3. Round 3: LBCs (25), Dying Cockroaches (50), American Hammers (25)
  4. Round 4: LBCs (25), Dying Cockroaches (50), American Hammers (25)

Still had 10 minutes left so YHC called an audible. Moseyed to picnic tables for the following exercises:

  1. Peoples chair (80 second count)
  2. Step-ups (20 each leg)
  3. Dips (15 in cadence)
  4. Step-ups (15 each leg)
  5. Derkins (15 in cadence)
  6. Step-ups (10 each leg)
  7. Dips (15 in cadence)
  8. Step-ups (5 each leg)

Mary: Plank hold 60 seconds

Announcements: 9/11 stair climb, see slack and Facebook

T-Claps (Recognition):

Prayer: Full House took us out: BRR men, injured PAX

Dorian are you here yet?

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YHC (H1N1) arrived early to Kenny’s Grave for a little extra EC before the Hurricane Party got started.  Pulling into the parking lot, YHC saw Cupid was already parked but nowhere to be found – must be out getting in some extra mileage (6+ to be exact).  BS, LED, and Fonzie rolled in ready to go followed by Martini – Cupid was soon sighted coming back in and then the PAX headed out for 3 miles for pre-party festivities.  PAX returned from EC to see some additional party goers had arrived and quickly learned that Norm also completed some EC starting at 0505.

0530 arrived, time to get this Hurricane Party started!  12 Pax showed up but we were missing the guest of honor – Hurricane Dorian was delayed and had not arrived – no matter the Pax proceeded on.  Based on yesterday’s forecast for rain, YHC had planned for a shelter workout so a mini audible was called and the workout was performed in the parking lot under the clouds.

Warm Up: Pax took a lap around the parking lot mixing in butt kickers, high knees, and high skips.  YHC explained that reps from today’s exercises will be exaggerated and slow just like Dorian and conducted in multiple of 5s since at one point Dorian was a CAT 5 storm.

Good mornings x 5 IC; IW and HB x 5 IC; arm stretching

The Workout: Spelled out Dorian

D – Dan Taylors, 1 squat:4 lunges (alt. legs) for 5 rounds (multiplying the ratio by 2 each round)

O – One Calls, 8 count merkin for 5 rounds.  Each count held in place for 5 seconds. 1 – down just above the ground; 2 – hand release; 3 – up; 4 – Floyd Merriweather right punch; 5 – right arm down; 6 – Floyd Merriweather left punch; 7 – left arm down; 8 full plank

R – Rochanburpees, partner up from some rock, paper, and scissors.  Loser does 2 burpees while winner does 2 merkins.  If tie, both partners do merkins.  Play 5 rounds doubling the count each time.

I – Imperial Squat Walker – performed 5 rounds IC. 1 – squat; 2 – right knee to opposite elbow; 3 – squat; 4 – left knee to opposite elbow

A – ATM, perform 5 rounds of the following: 5 alternating shoulders, 5 tempo merkins, and 5 fast merkins

N – Not so Lazy Boys – start on your six with legs extended. Cross arms and grab sides.  Slowly lean back as far as possible without legs coming up.  Hold 5 seconds, rotate right and hold 5 seconds, return middle and hold 5 seconds, and rotate left and hold 5 seconds

Finished a little early so we heading to the snack shack for Peoples Chair with mini seal claps x 25 IC

Mary: Pax went around the horn calling out a variety of exercises delivered in multiples of 5
Announcements: see Facebook and Slack
T-Claps (Recognition): Half of the Pax in attendance also completed EC; Cupid for 10 miles EC
Prayer: FedEx unspoken; BS shoulders; impact of Hurricane Dorian

Ultimate at….Sugg!

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FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb

I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.

Week 1 IPC

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EC 187, Fumunga

FNGs:none
Warm Up: SSH, good mornings, fazio arm circles, Dynamic arm stretches

The Workout:week 1 ICP

5 rounds of the following

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

Bear crawl back to start

Mary:not enough time
Announcements:9/11 stair climb possum trot cancelled next week. Als walk Sept 29th. (Chaching)

Prayer:F3 guys at brr for safe travels and run,