In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.
QIC: The Natural
PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.
Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.
Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…
Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.
COT: Dead Bolt took us out with prayers for healing and struggles.
Double Down Monday
/in Tea Time /QIC: SkidmarkPAX: Crosby, Gumby, Skidmark
Two Pax and one 2.0 posted for a cold Tea Time. The playset was completely covered in snow and all the lights were off at Womble. After a brief discussion it was determined to modify the workout from the typical murph.
EC: Skidmark for 4 miles
Vests: Crosby
Warm Up: No need. Right into it.
The Workout:Dora 1-2-3 slightly modified. Since there were three it was modified to 150, 250, and 350.
Finished fairly quickly added some other exercises:
Dips – 20 cc x3
Step-ups – 10cc each leg x 3
WWII – 25 x 3
Finished out with 5 double merkin burpees and a set of plank holds one leg and one arm up.
Mary:
Announcements: 2nd F Tapline
Prayer: Echoed prayers Paradise City.
Baby it’s cold outside
/in Paradise City /QIC: SkidmarkPAX: 187, Crosby, Dawgpound, Forceps, Full House, Pikachu, Skidmark, Yogurt
8 Pax got stronger at Paradise City on a cold, wet Monday morning. #nevermissamonday. No need for temporary AOs, no fartsacks, no bitchin, just rise and grind. All F3 workouts are held outdoors, rain or shine. All F3 workouts begin and end on time. 45 minutes of solid beatdown work followed by COT.
A few pax got some EC by doing a few laps around Ting to get warmed up. 187 and Full House for 2. Skidmark and Crosby for 1. Pikachu ran from home.
7 Pax converged at Dunkin for some quality 2nd F.
Warm Up: I loop with SSH, IW, Hillbillies, Frankensteins, Good mornings, Fozio Arm Circles. Close out warm ups with 5 burpees for Forceps who was late, but he HC’ed so he made sure to show up.
The Workout:
Pax ran Catch me if you can Indian Run with 3 burpees.
Corner 1: 5 Star jumps
Corner 2: 5 Star jumps, 10 Squats
Corner 3: 5 Star jumps, 10 squats, 15 merkins
Corner 4: 5 Star jumps, 10 squats, 15 merkins, 20 plank jacks.
Pax completed 3 full laps. Final lap was done in reverse without the indian run. Corner 4, 3, 2, 1.
Mary: Good mornings and 3 more burpees OYO.
Announcements: CSAUP 12/15 at 6:00. Start at Womble. If you don’t want to run drive between AOs or bike. U-Turn will still happen on Saturday so there will need to be a Q to lead. Christmas party 6:00pm Saturday at M4L. No 2.0s
Prayer: Ausfart – long road to recovery. Double D, Puddles, Crablegs (great to see him at Starbucks saturday.)
Cletus ’55’
/in Cletus /QIC: The NaturalPAX: 187, Banana Seat, Blue Hen, Bob Ross, Brexit, Crosby, Doc, Flanigan, Foghorn, M4L, Moby, Patch, Pikachu, Skidmark, Slide Rule, The Natural, Warbucks, WebEx, Yogurt
QIC: The Natural – thank you for allowing me to lead a 5-pack this week.
Warm Up/Workout: Mosey to field by the stage; 20 SSH IC, 20 Mountain Climber IC, 10 BB Situps, 5 Burpees = 55; 20 IW/HBillies IC, 20 Cotton Pickers IC, 10 LBC IC, 5 Burpees = 55; 55 Merkins; 20 LLeg Step Up IC, 20 RLeg Step Up IC, 10 Jump Up, 5 Burpees = 55; Mosey to Hunt Center fence for Bank Robber Burpee (jump the fence and do a burpee)/dips/squats 11’s = 55 each of dips (IC)/squats; 3 rounds of Balls to the Wall/Star Jump; Mosey to tennis courts for sideline Burpee suicide
Mary: Mary including Pickle Pounders, Merkins, Low Slow Flutter, Burpees (to get to 55 for the morning), WWII, others….
COT: Prayers for support, strength, healing, and leadership.
PT’s 5 Pack
/in Ground Pounder /QIC: ForcepsPAX: Forceps, Motor Boatin', Nemo, Peeping Tom, Pumpkin Spice
5 Men got stonger today and GP & Peeping Tom completed another 5 pack. Nemo wins the coveted Double Down award today for posting at both U-Turn and GP. Thanks for your continued support Nemo.
Warm up:
10’s – Good Mornings, Fuzzy Arm Circles Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH
The Workout
Mosey to Bathrooms
3 sets Wall sits & Balls to the Walls (each Pax ct to 10)
Mosey to the Rock Pile – rotate rocks around circle between sets
Cousak to Playground for Aik’n Stations
Announcements: F3 Southwake Christmas Party next Saturday at M4L’s, CSAUP on Saturday 6-10AM (come out and do what you can however you can). Encouragement to participate in the Wrightsville walk w/ Crablegs.
Prayer Requests: For Ausfahrt and his family as he recovers in the ICU from a bad motorcycle accident, Health for Puddles and Crablegs.
Don’t Grab the Crunchy Leaves
/in U Turn /QIC: PikachuPAX: 187, Banana Seat, Bernie, Blue Hen, Dauber, Deadbolt, Doc, Dovetail, Dumbo, Glamper, H1N1, Moby, Nemo, Oh Yeah, Oyster, Pac-Man, Pikachu, Sassy, Skidmark, Slide Rule, Slots, UTI, Warbucks, Wrangler
A great turn out in December as Wrightsville training is in full swing. Numerous distance PRs – kudos to Pac-Man, Doc, and Dovetail (who not only distance PR’d but was out picking up the six too). More than a workout.
Warm Up:
SSH x15 IC
Hillbillies x10 IC
Mountain Climbers x10 IC
Merkin x10 IC
The Workout:
All the 3 milers got talked into 5, so 5-15 miles. T-claps to 187 & Skidmark for 15 and running us down.
Mary:
Individual stretches
Announcements:
CSAUP next Saturday. Will look for someone to Q U-Turn if there is interest – has to be someone committed to picking up the six during run.
Prayer:
Ausfahrt – recovery from motorcycle accident. Keep your eyes out for ways we can help the family in the coming weeks/months.
Fantastic 2nd F after. Great work men – always a privilege.
Shake It Off
/in Crazy Ivan /QIC: DawgpoundPAX: 8 Mile, Brexit, Buford, Chips, Crosby, Dawgpound, Dumbo, Emeril, Lucky Charms, M4L, Mookie, Nemo, Pac-Man, Pikachu, Pumpkin Spice, Wiggly
EC: Nemo, Dawgpound
Warm Up:
Quick lap around the parking lot
Circle Up:
Side Straddle Hop
Imperial Walkers
Hillbillies
Good Morning
The Workout:
Kettlebell Pyramid:
3 Turkish Getups Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; 20 Swings; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
3 Turkish Getups Each Arm; Sprint
Mary:
No Time for Mary today. We had a lot to do
Announcements:
CSAUP December 15th. Going to be Epic
Clothes Donation for Healing Transitions
Each Pax Member should try to go to Healing Transitions/Arena once a month
Prayer:
Pablo’s Mom
Brexit’s Friend Dave in Michigan
JoCo Supplements
/in Crazy Time /QIC: PikachuPAX: Crosby, Mookie, Pikachu
Warm Up:
1/2 mile jog
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
N/A
Announcements:
Only 3 more weeks of Crazy Time in this iteration. Beginning in the new year it will change monthly.
Prayer:
Do What Now?
/in Thunder /QIC: CrosbyPAX: Crosby, Dusty, Gumby, John Deere, Kubota, Motor Boatin', Peeping Tom, Pikachu, Rams, Semper Fi, Tofu
Warm Up:
SSH, Daisy Pickers, Squats(20), Monkey Humpers(20), R over L stretch(& Reverse),over head stretch
The Workout:
Mosey to Rock pile
Partner up both have rock
1 partner runs(Cusack) other does exercise/switch
Squats(40)
Merkins(30)
LBC(50)
Each called out 10’s
Curls, overhead Press, Squats, Ruh Rows, Merkin hand on rock both sides, Curls, Tricep Ext, Bear Crawl rock push 3 lines & back, plank Rock push 3 lines back, tri Ext, Diamond Merkin
REPEAT(partner up & 10’s call out)
Sub 2xmerkin Burpees for Bear crawl
Sub Jesus Press for Plank Rock push
Bear Crawl Rock push 7 parking lines & back
Put back rocks/ head to Tennis courts
John Deere lead
Tennis court suicides (both courts), Protractors in cadence 10 count- 22.5,45,90,45,22.5.
American Hammer in cadence 20.
Put a nice little Bow on it with Some “THUNDER” MERKINS (74 Merkins)
December Challenge:
Totaling up
Squats- 120
Merkins- 184
Burpees-10
Mary:
Announcements:Welcome “Semper Fi”.. CSAUP Dec. 15 0600 at Womble .. 2nd F Tapline
Prayer:All those injured. Our Kiawah runners this weekend. Tofu took us out.
Disney ’55’
/in Disney /QIC: The NaturalPAX: 187, Axe, Blue Hen, Buford, Chips, Dawgpound, Deadbolt, Doc, DoubleD, Dumbo, Emeril, Foghorn, Full House, Lipton, M4L, Moby, Mookie, Nemo, Over Easy, Pac-Man, Sharapova, Skidmark, Slide Rule, Squatter, The Natural, Warbucks, WebEx, Wiggly
In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.
QIC: The Natural
PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.
Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.
Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…
Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.
COT: Dead Bolt took us out with prayers for healing and struggles.
Possum Trot ’55’
/in Possum Trot /QIC: The NaturalPAX: Banana Seat, Dauber, Doc, Farva, FedEx, Gump, H1N1, LED, Messi, Pikachu, R22, The Natural
QIC: The Natural
PAX: Banana Seat, Pikachu, R22, FedEx, Doc, H1N1, Messi, Fonzi, Farva, Gump, Dauber, LED
Warm Up/Workout: Mosey to the Warehouse lot: 55 SSHops IC; 20 IWalkers IC, 20 Merkins, 15 BB Sit-ups = 55; 20 Mountain Climbers IC, 20 Shoulder Tap IC, 15 WWII = 55; 20 Left Leg Calf Raise, 20 Right Leg Calf Raise, 15 Both Calf Raise = 55; 20 Cotton Picker IC, 20 Other, 15 Burpees = 55; Mosey back to the AO; Merkin, BB Sit-up, Burpees ’11’s’ hill ladders = 55 of each exercise.
Mary: Round the horn with each PAX, 10 repetitions: Burpees, Wide Merkins, Diamond Merkins, Box Cutters, Freddie Mercury, Low Slow Flutter, Plank, SSHops, Heel Taps, whatever Farva’s exercise was, plus 2 more that I forgot… Ended with 55 Squats.
Announcements: CSAUP December 15th.
COT: Prayers and praises.