Day 2 2015 Throwback Week – Possum Trot

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Day 2 of 2015 Throwback week truly felt like an OG workout. YHC pulled into the lot, planted the flag, hid the speaker on the court, then walked over to the larger than normal crowd. To my surprise there were 4-5 HIM that were at my first post and some other familiar faces I haven’t seen a quite a while. After pounding and greeting each PAX, it was 0530. The F3 mission statement took place along with the 5 core principles. Fram then decided to jog up so we could get our morning share of 5 burpees. Good thing we didn’t do these back in the day when Tardy would show up 2-3 mins into every workout. Here’s what happened at the Trot.

Warm Ups
We saluted New Mexico with follow the leader quick feet and slides on the tennis courts to start off then moseyed down to the concession stand area.
– Smurf Jacks
– Imperial Squat Walkers
– Bat Wings
– Slaloms

Wall Work
PAX found a spot on the small wall for dirkens and box jumps. Started with 10 each then 9 each all the way down to 1 each.

Jacob’s Ladder (another classic by New Mexico)
PAX lined up on the hill next to the baseball field. Back peddle up the hill, 3 star jumps, run down the hill, increasing burpees for each trip down. PAX did this 7 times.
Two lines for an Indian run back up to the tennis courts.

Tennic Courts
Each IR line stayed together for Chilly Broad Jumps across all four courts. PAX lined up about 2-3 feet apart in a chill-cut plank. Guy at the end broad jumps over each PAX legs until the end then gets in line. Repeat until we got to the fence.

Bearicides – PAX bear crawled to the end of the first court, ran back, perfomed 5 hand release merkins. Repeat to the end of second, third and yes all the way down to the fourth court.

Sally – PAX performed the squats while listening to Sally song. Quite a burner.

Mary – W2CC x15 IC
– Strict sit ups
– Side plank ups L
– Side plank ups R
– Reverse LBCs
– Mtn climber twist (touch knee to opposite elbow)

COT
Announcements: Paint the fence 2nd F, F3 Picnic, Rico’s soccer kids accomplishment
Prayers: All mainly unspoken

Great turnout today for this workout. It was such a surprise to see guys I worked out with for the first 5+ years in F3 all the time. Hope to see them more soon. Thanks for letting me lead such a strong group of HIM.
SYITG…

BS Out!

Day 1 2015 Throwback Week – Mutiny

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YHC has the privilege of leading the four original AO’s that were offered in 2015 when I first started this week. It will be a build up to my 10 year anniversary on Friday. We start out with Mutiny. YHC has completed maybe a hundred or more workouts at this AO throughout the years. Today we remembered one of my first posts here that was delivered by Brett Michaels…”The Michigan”. It was super tough back then and still can be today depending on how much you push yourself. Anyway, here is the workout we did.

Warm Ups
Mosey from upper circle down and around circle drive and back up.
– Good Mornings
– SSH
– Michael Phelps
– Frankensteins
– Plank Jacks

Clock Merkins – Rotating to each hour while in a plank position and performed the number of merkins for each hour. Ex. 3 merkins for 3 o’clock. When completed, it was 78 total merkins.

PAX moseyed up to the upper field for “The Michigan”
Ten 100 yd dashes – 2 M&H
Eight 80 yd dashes – 4 M&H
Six 60 yd dashes – 6 M&H
Four 40 yd dashes – 8 M&H
Two 20 yd dashes – 10 M&H
M&H = Merkins and 2X Hallelujahs
We built our speed over the progression of the dashes.

Next, we moseyed down to the parking spaces for Build-A-Bears.
Start at the end of the parking line, do a burpee, bear crawl the line to the curb, do a merkin on the curb, slide plank across the curb to the next line, do another merkin, crawl bear back down the line and perform another burpee. We did this 5 times total.

We then went to the tennis courts.
Balls to the Fence shoulder taps x10 IC then into Hallelujah wall sits x10 IC for 3 rds.

Mary
Core Challenge Wk 1 exercises X10 IC
– Sitting knee tucks
– Starfish crunch
– Exaggerated LSF
– American Hammers
– Superman’s

COT
Announcements: Paint the fence at Bass Lake on Friday. CSAUP coming this fall.
Prayers: Many unspoken, Fram’s FIL, YHC’s friend’s dad passed

PAX, Thanks for attending and it’s always an honor to lead. Until next time…

BS Out

Sands of Time

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FNGs: None

Warm Up: Light stretch, Mission, Core Values. Farmer carry in alternating sequence to the tunnel. 80/60/40lbs.

The Workout: 1 merkin 2 shoulder taps turn clockwise and stack’em markings and shoulder taps. Rotate through 1 cycle. Then drag the bag 40/60/80 lbs up the hill, depending on the position your head is facing. Rinse and repeat, starting at a different clock location. Max reps 4 and 8. Rotate bags, rinse and repeat with Squats and Star Jumps, Rinse and repeat with WW1 and heel taps. 10 Reps of SB burpees per bag. Farmer carry in alternating stops back to flag. 

Mary: LSF, MSF, HSF, 10 ct I/C. Need a name for seated straight arm tension. 10 ct I/C. 

Announcements: Voyeurs making way around South Wake, Cary and Apex, Even the Odds 6/20. BS 10 year on 6/6.  

T-Claps (Recognition):

Prayer: My father-in-law and Unspoken Health. 

Popeye’s 1 year Anniversary Ft. Gizmo

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FNGs: none

Warm Up: Alternating calls by Popeye and Gizmo – WMH, IW, GM, windmill, Sir Fozio Arm Circles, Popeye Punches

The Workout:

Activity 1 lead by Popeye:

Combo workout: Plank walk down with the wall x Bear plank shoulder taps

5 each, then 6 each, then…and so on….10 each

10 Lt Dans + 10 Star jumps

Penalty burpees for not knowing the mission statement

Activity 2 lead by Gizmo:

Four corners around the outside of the tennis courts: ground pounder, merkin, burpee, monkey humpers

increase rep # after each lap

Mary: alternating calls by Gizmo and Popeye with minimal rest between each set. 10 min total

Announcements: Even-the-Odds next Friday-Check Slack. Stop by the F3 ten at the Run The Quay event

T-Claps (Recognition): Popeye’s 1 year anniversary! Here’s to another year with you fine gents.

Prayer: Loafer’s health and family 

A late Backblast Is Still A Backblast

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FNGs: none

Warm Up: Sir Fozio Arm Circles, Popeye Punches, WMH, Kettlebell Halo

The Workout:

Part 1 (10 minutes): 

One arm with no breaks between sets

  • 5x One-arm swing snatches
  • 5x Rows
  • 5x Hang cleans
  • 5x One-hand overhead squats

SWITCH Sides and repeat

Continue alternating sides for 10 min. (~4 total rounds)

Part 2 (15 minutes):

Tabata style (45 sec on 15 sec off) x 3

  • Left leg Romanian deadlift (RDL) x5 then knee raise
  • Right leg Romanian deadlift (RDL) x5 then knee raise
  • Thrusters
  • Lumberjacks (Right)
  • Lumberjacks (Left)

Part 3 (10 min):

LINE UP

  • American Hammers
  • Lateral Swings
  • Hip-Hip-Shoulder-Shoulder

Farmer carry 

  • 10x side bends

Switch sides and repeat 

Mary: 5 min various core exercises

Announcements: none

T-Claps (Recognition): none

Prayer: I don’t remember, sorry for the late backblast. 

Platoon conquers 1,200 reps

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Warm Up: hillbillies imperial walkers, seal, claps, homeschool high fives side trail, hops, surf Fazio, arm circles, and Daisy pickers between Moses’s

Thang one four corners 100 platoon count Merkins side trail hop squats, World War II alternate between mosey and Bear crawl second set 200 platoon count of the same

Thing two, mosey to the playground with brakes for a side, straddle hops star jumps and Merkins 10 lunges in cadence 10 pull-ups times three Wall work Durkin’s dips step ups

Finished with Popcorn Mary

COT announcements fence painting in a week and a half F3 picnic

Prayer: Ben and family, Security and neighborhood, pumpkin spice while she travels, BNB’s upcoming project in Franklinton

Soggy Volleyball

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FNGs: Jacob Lewis, 22. New Name 6-Feet Under. He is dating Pumpkin Spice’s college age daughter. 

Warm Up: Mosey to volleyball area. GM, HB, IW, Arm Circles

The Workout: Volleyball 4v5. 

Mary: Mosey to shelter 

Announcements: Fence painting Friday. 

Prayer: Socrates possible medical procedure; Spice’s wife traveling to Israel. 

Golden Mickey

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FNGs: None

Warm Up: SSH, GM, Pledge, Mosey to blocks, mosey to Abyss.

The Workout: Round 1- team run down and up.

R2 – partner farmer carry down and up, WW3 at top.

R3 – stack’em squats on each landing on way down. Up- single leg alternate stacke’em star jumps each landing.

R4 – stack’em merkins bear crawl down. Bear crawl up with stack’em burpees on the up. 
Mary: return to flag

Announcements: Memorial Day reminder and MD Murph. 

T-Claps (Recognition):Gizmo for accelerating in F3. 

 Prayer: moment of remembering fallen during Memorial Day. 

Memorial Day Murph

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FNGs: Aaron Bass (Small Mouth)

Warm Up: Took a few moments to stretch and warm up with Side Straddle Hops, Sir Fazio Arm Circles, Willie Mays Hayes, and Daisy Pickers

The Workout: The Classic Murph WOD (1-mile run, 100 pull ups, 200 merkins, 300 air squats, 1-mile run)

Mary: None

Announcements: Fence Painting at Sugg Farm this Friday. UFO moving to Womble for a few months starting in June 

T-Claps (Recognition): Everyone who pushed and picked up the 6s. 

Prayer: Loafer, Timberland, other injured PAX, our country.

The Nest with Gamecock

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Warm Up: Arm circles, GM, WMH, SSH

The Workout:

Three stations per round. 2 sets each round. 45 seconds on – 15 seconds off

Round 1: bear plank shoulder taps, around the world reverse lunge with kettle bell, banded duck walk

Round 2: mountain climbers, kettle bell bottoms up push, banded sideways walk

Round 3: squat hold calf raises, kettle bell clean, sode plank banded clamshells

Round 4: glute bridge, kettle bell tris for the guys, banded leg lifts

Finisher: merkin to failure

Mary: popcorn

Announcements: happy birthday @yogurt

Prayer: @gamecock job interview feedback coming soon, healthbfor @popeye’s daughter margot