Warm Up: Circle up Tennis court.
20 – SSH
10 – Good Mornings
Arms across chest 10 count each side
Arms over head 10 count each side
Jog to check out the stations & Explain.
The Workout:
1- Heavy bag(80lbs.) Carry & sprint end of tennis court and back (over head claps/hold plank/Squat while in line)
2- Heavy Rock (French Curls) 10 rep 30lbs
3- Light Rock ( Curls ) 10 rep w/rocks
4-Alt Rock ( lateral raise ) 7’s 10 or 5 lbs. Weights
5-Jail break (The Fence line)
6-Step ups (down stone wall)
7- Duck walk squats(Mick Jagger’s) around snack bar
8- Jail break (The Fence line back to tennis courts)
9-Suicides( pick up the mic) Tennis courts touch outside line of each court and back. Used 2 courts.
REPEAT WHOLE THING 3x’s
Mary: Every other PAX called a 5 count
Diamond Merkins
American Hammers
Merkins
Steel cross
Box cutters
LBC
More Merkins!
SSH
I may have missed a few..
Announcements: 5 year anniversary of South Wake Workout Aug 29 @ Possum Trot!
Prayer: Lucky Charm, Crab Legs, H1N1, DD family
Sheepdog – hunka hunka burn’in love
/in Sheepdog /QIC: ShredderPAX: Breadsticks, Dovetail, Gump, Shredder, Yogurt
Pax oef 5 this morning for some muscle burn’in love: Dovetail, Breadsticks, Gump, Yogurt, and Shredder.
Warm Up:
The Workout:
Mary:
Announcements: 5 yr convergence.
Prayer: Lucky Charms, H1N1, all others struggling with injuries.
Thought: It can always be worse. No matter how hard something may seem it can always get worse and we are a lot more resilient than we realize. The Navy Seals have a saying. “Earn your Trident everyday.” We should have a similar saying about our spiritual walk, “earn your cross every day.
1.21 Gigawatts
/in Crazy Time /QIC: SkidmarkPAX: 187, Crosby, Dauber, Mookie, Skidmark, Yogurt
6 Pax braved the rain and lightning for a crazy time murph. Mumble chatter about becoming an instant F3 legend if one was to be struck from the pullup bars while doing a murph.
Warm Up: 1 mile. Nice work Dauber running 9 mm.
The Workout: 100 pullups, 200 merkins, 300 squats done in sets of 5, 10, 15 or 10, 20, 30. Mile 2
Mary:
Announcements: August 29 5 year anny for South Wake at Possum Trot
Prayer:
Cletus Mega beatdown
/in Cletus /QIC: 187PAX: 187, Banana Seat, Cowboy, Crosby, Da Business, Dauber, Deadbolt, Doc, Kid Cracker, Noah's Ark, OCR, Peeping Tom, Pikachu, Skidmark, Stovepipe, Wrangler
Warm Up: Jog and SSH
The Workout: Around the parking blocks/stops 3 times – timed exercise where as the count finishes, you bear crawl or plank shuffle to the next parking stop for the next exercise consisting of:
Plank Shuffle: Mountain Climbers, Derkins, Erkins, Shoulder Taps and Dips
Bear Crawl: Squats, Lunge Jumps, Monkey Humpers and Star Jumps
2 Sets of Catalina Wine Makers @ 15 and Pickle Pounders @15
Mary: Ab blast with LBC, Box Cutters, In and Out, Freddy Mercury, Nipplers, Pickle Pounders
Announcements: U Turn tomorrow, Ground Pounder
Prayer: CrabLegs, Fog Horn, Travelers and Military/First Responders
We Did a Whole Lot
/in Disney /QIC: NemoPAX: 187, Axe, Breach, Dumbo, Emeril, Lipstick, Mookie, Nemo, New Mexico, OCR, Pablo, Patch, Ramsey, Straight Cash, The Natural, Warbucks
Warm Up: Jog around the soccer field, circle up at start for Good Mornings, SSH, MNC, leg stretch, arm/shoulder/chest stretch
The Workout: On the jog to the big lot. As promised, we would do a whole lot. Partnered up for accountability and started in one corner. On the jog midway up the side, stop for 12 count merkin, x2. To next corner for 12 count squat jump 12 count, x2. Next corner for 12 count WWII, x2. To midway and stop for shoulder taps ICx12, x2. To corner for Mt Climbers ICx12, x2. Back to start for pickle pounder ICx12, x2. Key was to rest on a 10 count between sets. Did 2 laps. Lined up and did suicide sprints out and back using the parking lot islands as the stop and turn points. At each turn did 1 set of 12 of the same order of exercises from the lap run around the lot. On the jog back to start and covered in the range of 2.2 miles total.
Mary: Back to start for a quick round led by Emeril
Announcements: 5 year convergance, 9/11 stair climb
Prayer: Lucky Charms, DD, Crab Legs. New Mexico took us out in prayer including a much needed moment of silence – thank you brother for giving us all the right perspective to start the day
EC credit to 187 (great to see the progress on recovery), Mookie, The Natural, Nemo, Pablo, Axe
Credit to Emeril, Mookie and OCR for a Thunder/Disney double down
Credit to the newer guys. We are lucky to have you and you are getting stronger and pushing all of us
OCR – go out and get the 5 pack tomorrow
Unofficial Official P2P F3 workout
/in Pole to Pole /QIC: EmerilPAX: Boy George, Brony, Dawgpound, Emeril, Lipstick, Natty Ice, Peak Week, Psi, Sassy, Straight Cash
Warm Up: N/A – Who needs a warmup for a 5 mile jog. I warmed up on the toilet bowl before I left the house.
The Workout: Run 5 miles
Mary: Mary who? She didn’t run with us this morning.
Announcements: We didn’t have any
Prayer: Lucky Charms
Roadie Training w/Crosby
/1 Comment/in Possum Trot /QIC: CrosbyPAX: 187, Cowboy, Crosby, Dauber, Deadbolt, DoubleD, Dumbo, Farva, Gump, John Deere, LED, Lipsync, M4L, Noah's Ark, Pablo, Pikachu, Skidmark, Stovepipe, The Natural, Yogurt
20 – SSH
10 – Good Mornings
Arms across chest 10 count each side
Arms over head 10 count each side
Jog to check out the stations & Explain.
The Workout:
1- Heavy bag(80lbs.) Carry & sprint end of tennis court and back (over head claps/hold plank/Squat while in line)
2- Heavy Rock (French Curls) 10 rep 30lbs
3- Light Rock ( Curls ) 10 rep w/rocks
4-Alt Rock ( lateral raise ) 7’s 10 or 5 lbs. Weights
5-Jail break (The Fence line)
6-Step ups (down stone wall)
7- Duck walk squats(Mick Jagger’s) around snack bar
8- Jail break (The Fence line back to tennis courts)
9-Suicides( pick up the mic) Tennis courts touch outside line of each court and back. Used 2 courts.
REPEAT WHOLE THING 3x’s
Mary: Every other PAX called a 5 count
Diamond Merkins
American Hammers
Merkins
Steel cross
Box cutters
LBC
More Merkins!
SSH
I may have missed a few..
Announcements: 5 year anniversary of South Wake Workout Aug 29 @ Possum Trot!
Prayer: Lucky Charm, Crab Legs, H1N1, DD family
What’s Keto?
/in Tea Time /QIC: PikachuPAX: John Deere, Pikachu, Sea Dog, Shredder
Pax of 4 gathered for our Monday night murph.
Warm Up:
1st mile
The Workout:
100 pull ups
200 merkins
300 squats
All pax did 5/10/15. We planked for the 6.
Mary:
2nd mile
Announcements:
Lots of talk about Keto
Prayer:
Silent prayers.
Loading Up the Animals 2×2 on the Ark
/in Mutiny /QIC: Noahs ArkPAX: Banana Seat, Crosby, Dauber, Farva, FedEx, Gump, LED, Lipsync, Noah's Ark, R22, Sea Horse, Stovepipe
VQ Noah’s Ark led them 2×2 before the rain came. 12 pax followed the lead.
Warm Up: Good mornings, cotton pickers, L arm/R arm stretches, LOR/ROL hamstring stretches, FOC, and SSH
The Workout: Ran lap around track to bleachers. All pax 10 count of erkins, derkins, dips , and step-ups. Mosey to 1st shelter for a 5 count typewriter on the brick x3. Mosey to rock pile to get medium size rock (unless you’re Lipsync and you favor Minnesota). John Cusak to the rear parking lot for bear bowling ( bear crawl pushing rock) to end of lot 4x stopping at each end for an exercise. 1.) 5 burpees, 2.) 10 lunges, 3.) 15 merkins, 4.) 20 squats. Front runners picking up the 6. With all in a line with rocks, 1st pax carries 5 gallon bucket filled with rocks to other side of lot and back while each pax takes turn calling a rock exercise until all have carried the bucket. Return rocks and then Indian run back to tennis courts with last guy carrying the bucket of rocks to the front. BTW with each pax crawling through the tunnel.
Mary: Freddie Mercury’s, Pickle pounders, LSF, box cutters, and American hammers.
Announcements:
Prayer: Double D, unspoken, those with injuries, and the men & women that have fought for our freedom to come together as we do.
Day 1 of OCR’s 5 Pack
/in Paradise City /QIC: EmerilPAX: 187, 3-Pete, 8 Bit, Axe, Breach, Dawgpound, Doc, Dumbo, Emeril, Foot Fault, Lipstick, Lucky Charms, M4L, Mookie, Nemo, OCR, Pablo, Peeping Tom, Pikachu, Squatter, Straight Cash, Yogurt
Pax of 22 making sweat angels at Paradise City
EC: Emeril, Nemo, Peeping Tom, Squatter, Dawg Pound, Lipstick, 187, Axe
Shout outs: Yogurt for grabbing the 6, Lipstick and Nemo for extra extra credit, M4L on the Q Assist, Mookie working hard on the ramp, Squatter for traveling in, Dumbo for not throwing up
The Warmup
Quick warmup jog
½ mile job with warmps – SSH x20, Imperials Walkers, Appolo Creed Burpees, Good Mornings/Windmills,
The Workout:
Partner Dora
Balls to the wall/Partner Dips x3 rounds
Mary:
LBC’s, Low slow flutter, Homer to Marge, Elbow to Knee crossover situps, stretches
PRAYERS:
Crablegs, Double D
Announcements:
OCR working on a 5-pack this week.
The Ground Pounder
/in Ground Pounder /QIC: ForcepsPAX: Forceps, Mookie, Pikachu
5 PAX came out for GP (2 post U-Turn)
Memorable Quotes:
Chillcut planks are just Pickle Pounders without the pickle and the pounding.
Warm up:
10’s – Good Mornings, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, Daisy Pickers, Merkins
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
While FNG dry heaves & recovers
10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge, windmills
Return Rocks to pile and mosey to playground
Aik’n Station:
back to lot for COT/BOM
Welcome FNGs from Burlington, NC – Jumpman and Jurassic
Announcements:
CSAUP Greenville started an hour ago
Prayer Requests
Praise Pikachu starts new job in 9 days. Prayers for those recovering from injuries, for Foghorn and his family.