YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.
Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).
Warm Up:
Mosey to grass parking lot by rock pile.
SSH x20
Good afternoons x10
Standard Merkin x20
Mountain climbers x20
The Workout:
Tour de Womble:
Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.
Half of pax on bars, half on the grass for deep squats.
Reps of 10 and 15 for each group of pax
Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.
Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)
Mosey to hill between greenway and opening in fence between baseball fields
Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.
Mosey to grass near batting cages – stopped for some Mary to show off to the parents.
Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:
Triceps x15
Deadlifts x15
Curls x15
Overhead press x15
Groundpounders x15
Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:
Low slow flutter, freddy mercury
Stretching routine:
Tabletop -> cat/cow
Plank – runners pose down onto elbows
Plank – pidgeon
Announcements:
South Wake Beer Mile 10/13
Prayer:
Hurricane Florence safety
Stay away from trees
/in Cletus /QIC: SkidmarkPAX: 187, Breach, Draper, Pikachu, Skidmark, Yogurt
Florence couldn’t keep 6 men from posting at Cletus.
Warm Up: some stairs at the pavillion and then mosey to the back parking lot. 10x Imperial Walkers, 10x hillbillies, 15x Good morning, 21x SSH.
The Workout: mosey down stinson where there is a road on the left. 7’s with burpees at the top and merkins at the bottom. End of run was by crosby’s house.
Back to parking lot for some lunges and bearcrawl before mosey to the tennis court.
Jack Webb’s at the tennis courts 1:3.
Mary: all pax 5 count with 1 cadence count to 10 of boat canoes.
Announcements: CSAUP Oct 20, Beer Mile 10/13
Prayer: Crablegs, safety for thoe at the coast
Florence met Murph.
/in Crazy Time /QIC: PikachuPAX: Pikachu, Yogurt
2 pax weren’t scared by Florence (just a good breeze at this hour) and came out for a pre-Cletus Murph.
Warm Up:
1st mile
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
2nd mile
Announcements:
None
Prayer:
None
2 Years of the ‘Chu – Part 2 of 2
/in Disney /QIC: PikachuPAX: 187, Breach, Brickhouse, Crab Legs, DoubleD, Gump, Kid Cracker, Lab Rat, Mortar, Nemo, Noah's Ark, Pikachu, R22, Skidmark, Yogurt
15 pax came out to workout 2 of 2 celebrating Pikachu’s 2 year F3 anniversary.
Warm up:
Lap around the turf field. Circle up in the parking lot:
SSH
Mountain climbers
Arm stretches
The thing:
Mosey to turf field – line up along near left edge
Jog to other end
Bear crawl length of field
Jog to other end
3 count – on 1 start holding low plank, on 2 keep holding, on 3 sprint to other side of the field
Low slow flutter
Jog back to far end
10 count
3 count – on 1 start holding 6 inches, on 2 keep holding, on 3 sprint to other side
Freddy Mercury
Jog back to far end
10 count
3 count – sprint on 3, all out for last one
10 count
Mosey to the abyss/stairs
Warm up trip to bottom and back to top
Back to bottom – 10 of Pikachu’s favorite exercise (aka the Burpee)
Back to top – plank hold
Back to bottom – 10 of Pikachu’s 2nd favorite exercise (aka the Turkish Getup)
Back to top – squat hold
Back to bottom – third favorite exercise (Pickle Pounder)
Back to top – 10 count
Mosey back to parking lot for Mary. Yogurt started while YHC got his phone…..and a speaker.
Thunder by Imagine Dragons – hold plank and do a merkin every time the word Thunder is said.
Stretching routine (copy from Thunder).
Announcements:
Pikachu thanks all of South Wake for making Holly Springs feel like home over the past two years.
Prayers:
Crab legs. Brick house is looking for a joke.
Simple but Affective
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat, Buford, Dawgpound, H1N1, Messi, Modify, Norm
PAX of 7 for a simple beat down of DORA and a Doug Out. Good to see some men from 12 Oaks knows how to get to South Park. Took a break from the agility this week to keep the legs recovering. The wind was starting to pick up slightly and it was 0530. Let’s do some work.
Warm Up: Laps around the parking lot with some carioca, butt kickers and high knees.
Stretching
Imperial Squat Walkers x10 IC
Hillbillies x10 IC
Frankenstein’s x10 IC
Hand release merkins x15
The Workout:
Dora on the Hills with a twist
Partner up – YHC went solo
Backwards up the hill, 1 burpee at the top, run back down
100 – Shoulder tap merkins (left tap, right tap, down)
200 – Monkey Humpers
300 – American Hammers
The Doug Out
3 exercises, 3 rounds each
Australian Mtn Climbers x10 IC (counter)
Dips (AMRAP)
Double Whammy (AMRAP) – Just named this one
– Pull up with a knee crunch then back down
Mary:
Round the horn PAX calls an exercise
WWII’s
LSF
LBC’s
Box Cutters
Homer to Marge
V-up pulses
Windshield Wipers
Verse: Psalms 56:3
“Whenever I am afraid, I will trust in You.”
– With a large storm coming into our state, stay strong and lean on God for comfort. This applies to our walk in daily life of not being afraid of what lies ahead.
Announcements:
Torch Run 10K, HSHM, Check FB for Fri/Sat workout changes
Prayer:
Those in storms way, BS’s step-dad health issues, little Clay, Crab Legs
Great job this AM men.
BS Out!
2 Years of the ‘Chu – Part 1 of 2
/in Thunder /QIC: PikachuPAX: Buttjoint, Kermit, Kubota, M4L, Peeping Tom, Pikachu, Rams, Shredder
YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.
Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).
Warm Up:
Mosey to grass parking lot by rock pile.
SSH x20
Good afternoons x10
Standard Merkin x20
Mountain climbers x20
The Workout:
Tour de Womble:
Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.
Half of pax on bars, half on the grass for deep squats.
Reps of 10 and 15 for each group of pax
Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.
Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)
Mosey to hill between greenway and opening in fence between baseball fields
Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.
Mosey to grass near batting cages – stopped for some Mary to show off to the parents.
Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:
Triceps x15
Deadlifts x15
Curls x15
Overhead press x15
Groundpounders x15
Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:
Low slow flutter, freddy mercury
Stretching routine:
Tabletop -> cat/cow
Plank – runners pose down onto elbows
Plank – pidgeon
Announcements:
South Wake Beer Mile 10/13
Prayer:
Hurricane Florence safety
Block Party
/in Possum Trot /QIC: DoubleDPAX: 187, Banana Seat, Cowboy, Doc, DoubleD, Dumbo, H1N1, LED, M4L, Messi, Mookie, Nemo, Noah's Ark, Pikachu, Puddles, R22
Warm Up: Easy run down to concession stand area for several w/u exercises consisting of SSH, Cotton Pickers, Fozio Arms, Good Mornings, Squatted T-claps all IC.
The Workout: Return to main parking lot, retrieve cinder blocks from truck and make our way to end of tennis courts for line up. Series of exercises advancing blocks John Cusac or cradle carrying across all 4 courts to opposite end but stopping after each court for 1st series of uneven merkins, 2nd series of rut rows, 3rd series of overhead presses, 4th series of curls for the girls all called out by individual paxes for sets of 5/10 or 6/12 or ups. Drop blocks at far end hold plank for the six and then all sprint back to the start. Bear crawl across all 4 courts back to blocks and switch blocks. Rinsed and repeated x4 with duck walk next back to blocks next time. Recovered with BTW count of 20. Brought all 4 exercises together on last trip across all 4 courts back to blocks starting out with spider mans across 1st court followed by bear crawls, followed by duck walks, followed by crab walks. Ended session with 10 burpees OYO. Returned blocks to Double D’s truck.
Mary: 50 LBC’s, then YHC called out 3 pax who had been attending F3 less than 8 weeks to each lead us in an exercise. Cowboy/ 10 box cutters, Dumbo/ 10 low slow flutters, Messi/ 10 WWII’s – special shout out to Messi who’s only 11 years old!
Announcements: Pikachu’s 2 yr. anniversary tomorrow at Disney, Kenny’s Grave tomorrow.
COT: YHC shared scripture from Psalms 118:24 “This is the day the Lord has made; let us rejoice and be glad in it”. In the midst of the storm, including Hurricane Florence on the way as well as the storms in our lives, can we still rejoice and be glad in it? Yes we can, because the Lord made this day and tomorrow day and every day hear after for us. Time is our gift back to Him so in the midst of our storm look for ways to rejoice. Name-a-rama.
Prayer: Bubblewraps (Brad George) wife Kelli George in her early 40’s having double mastectomy due to breast cancer, Roger-Roger’s neighbors son Clay, Crablegs, H1N1 friends having marital issues, Banana Seat’s father-in-law waiting on MS test results. YHC took us out in prayer.
YHC is on the Board!
/in Running 4 the John /QIC: LipstickPAX: Emeril, Foghorn, Lipstick, Pablo, Peeping Tom, Straight Cash, UTI, WebEx
Warm Up: SSH x 15, Leg Stretches, Butt Kickers, Frankensteins, Arm Stretches, Downward Dog
The Workout: Pax headed out for anywhere from 3-5 miles. YHC found the John across from Town Hall and became familiar with it.
Announcements: Next week at R4TJ lookout for some hill repeats
Prayer: All those in the path of the Hurricane and all First Responders
9-11 Stair Climb
/in Convergence /QIC: DawgpoundPAX: 187, Blue Hen, Buttwax, Chips, Crosby, Darby, Dawgpound, Draper, Emeril, Farva, FedEx, LED, Lucky Charms, M4L, Moby, Norm, Pablo, Peak Week, Pikachu, Psi, R22, Shredder, The Natural, Warbucks
Warm Up:
There was none. I guess the first flight of Stairs
The Workout:
Stairs, Stairs and more Stairs
Mary:
Some abs where done after some Stairs
Announcements:
Prayer:
Are you guys crossfit?
/in Tea Time /QIC: SkidmarkPAX: Bernie, John Deere, Pikachu, Skidmark
4 Pax for a humid beat down at Tea Time. Pikachu appears to be an HC for BRR next year.
The Workout: the standard 100 pullups, 200 merkins, 300 squats. Pikachu, John Deere, and Skidmark all wearing vests. 2nd mile under beautiful lightning. Serious EHing tonight. Expect a FNG soon.
Mary:
Announcements: 9/11 stair climb tomorrow.
Prayer:
Midgets Daisy Dukes
/in Paradise City /QIC: EmerilPAX: 187, Buford, Chips, Cowboy, Dawgpound, Doc, Dumbo, Emeril, M4L, Pablo, Peeping Tom, Percy, Pikachu, Pumpkin Spice, Roger Roger, Sharapova, Shredder, Skidmark, Slingshot, Straight Cash, UTI
7 Pax at 5:15 for EC. Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair. He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout. Solid work today fella’s.
Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.
Warm Up:
½ mile jog
½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles
The Workout:
Partner up. One set of partners on one side of the parking lot and the other set of partners on the other side.
Run with hose to someone on other side pass it on. Do this back and forth with two different hoses. In between the Pax not running did a variety of exercises
Move to ramp for Lazy Dora. x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).
Mary:
Freddy Mercury
Good Mornings
Stretches
Yoga
Announcements:
911 Stair Climb tomorrow
Looking for 2 new Q’s to take over Wednesday evenings at Thunder
Prayer:
Blessed are the peacemakers, for they will be called children of God.
Matthew 5:9
Gents please keep Crab Legs in your prayers on a daily basis
Prayers for Brandon @ Hope as he continues his recovery from the boating accident
Prayers for Clay as he battles cancer