2 PAX got stronger at Ivan with a full body kettlebell routine that yielded 4 sweat angels
Warm Up
Quick jog around the lot
SSH X 15
GM X10
Fazio Arms X 10 (F/B)
Daisy Pickers X 10
Stretch (Right Leg over Left, Left over Right)
Arm Stretch (Right Across body; Left Across Body)
The Work Out
Each PAX occupied a parking space with kettlebell for 2 Rounds of full body exercises
Legs- Goblet Squats X10, Alternating Leg Lunges X10, Squat thrusters X10
Following the 3 exercises, PAX bear crawled to opposite parking space across the lot for a series of non-kettlebell exercises
Standard Merkins, Curb Merkins (Right\Left) X 10
PAX lunge walked back to opposite space across parking lot for next series of kettlebell exerices
Shoulders-Upright rows X10, Quick Feet Shoulder Presses X10, Bus Drivers X10
Bear crawl to opposite parking space
Erkins, Derkins, Carolina Dry Docks X10
Frankstein walk to opposite parking space back to Kettlebells.
PAX retrieved kettlebells and went for a walk with alternated Cusacks and Farmer Carries to the far end of the lot and back to the originating parking spaces.
Arms– Kettlebell Curls X 10 (each arm), Overhead tricep presses X20
Bear Crawl to opposite parking space
Merkins, Erkins, Dips X10
Lunge Walk to opposite parking space
Back– Kettlebell Swings, Merkin Rows (5 Left Side, 5 Right Side)
Bear crawl opposite parking space
LBC X 15, Freddy Mercury’s X15,
Lunge Walk to opposite space
PAX retrieved bells for a Cusack\Farmer Carry Walk
After 2 rounds were completed, work out ended with 6 inch hold kettlebell presses X 10 and a series of plank holds and arm\leg stretches
U-Turn with Kotters and BRR
/in U Turn /QIC: SkidmarkPAX: Buttjoint, Deadbolt, DoubleD, Foghorn, Lipstick, Lipsync, M4L, Mookie, Old Sassy, Pikachu, Skidmark, Slots, UTI, WebEx, Whiteout, Wrangler
Good number for U-Turn.
Ranges from 5 – 9.5
Welcome FNG Whiteout
Crawl Space
/in Crazy Ivan /QIC: MookiePAX: Mookie, Pipe Dream
2 PAX got stronger at Ivan with a full body kettlebell routine that yielded 4 sweat angels
Warm Up
Quick jog around the lot
SSH X 15
GM X10
Fazio Arms X 10 (F/B)
Daisy Pickers X 10
Stretch (Right Leg over Left, Left over Right)
Arm Stretch (Right Across body; Left Across Body)
The Work Out
Each PAX occupied a parking space with kettlebell for 2 Rounds of full body exercises
Legs- Goblet Squats X10, Alternating Leg Lunges X10, Squat thrusters X10
Following the 3 exercises, PAX bear crawled to opposite parking space across the lot for a series of non-kettlebell exercises
Standard Merkins, Curb Merkins (Right\Left) X 10
PAX lunge walked back to opposite space across parking lot for next series of kettlebell exerices
Shoulders-Upright rows X10, Quick Feet Shoulder Presses X10, Bus Drivers X10
Bear crawl to opposite parking space
Erkins, Derkins, Carolina Dry Docks X10
Frankstein walk to opposite parking space back to Kettlebells.
PAX retrieved kettlebells and went for a walk with alternated Cusacks and Farmer Carries to the far end of the lot and back to the originating parking spaces.
Arms– Kettlebell Curls X 10 (each arm), Overhead tricep presses X20
Bear Crawl to opposite parking space
Merkins, Erkins, Dips X10
Lunge Walk to opposite parking space
Back– Kettlebell Swings, Merkin Rows (5 Left Side, 5 Right Side)
Bear crawl opposite parking space
LBC X 15, Freddy Mercury’s X15,
Lunge Walk to opposite space
PAX retrieved bells for a Cusack\Farmer Carry Walk
After 2 rounds were completed, work out ended with 6 inch hold kettlebell presses X 10 and a series of plank holds and arm\leg stretches
Exhaustion in the AM
/in Morning After /QIC: Lab RatPAX: 2%, Lab Rat, Laker, Pickin' n' Grinnin', Stovepipe
Lab Rat, Stovepipe, Pickin’ n’ Grinnin’, Laker, 2%
Warm Up
3x laps around the lot with the agility ladder mixed in at the end, circled up for SSH, Arm circles, and good mornings
The Workout
Lined up along the crosswalk
-5 jumping lunges each leg for every white line until PAX reached the stop line, plank for the 6.
-5 WWIIs back down to the cross walk on each line, plank for 6
-5 merkins each line, bear crawling to next. Al Gore for 6
-5 pulse ups each line going back down, Al Gore for 6
Over to the Rocks
-Around the PAX 2x each calling out an exercise with the rock
Mary
Plank-o-Rama
COT
Prayers for travels coming up for Laker and Stovepipe. P&G and Lab Rat’s job situation, 2% finalizing home inspection for foster care.
Crazy Time Keeps Rolling
/in Crazy Time /QIC: PikachuPAX: Crosby, Pikachu, Skidmark, Yogurt
Pax of 4 gathered under the moonlight for Crazy Time. WebEx dropped by on his way to getting some miles – he got in 8 before the workout!
No announcements and we all did our thing – great work men!
Ultimate Beatdown at Thunder
/in Thunder /QIC: PikachuPAX: 8 Bit, Bottleneck, Breach, Buttjoint, Dusty, Earl Grey, Laker, Lipsync, Mr. Miyagi, Noah's Ark, Pikachu, Rams, Tofu, White Castle, Yogi
15 Pax gathered in mostly reasonable temperatures for another of the ever popular Ultimate frisbee workouts. Two FNGs were present so disclaimers were read and we mosey’d to the turf fields where YHC had already setup a playing field.
Warm up:
10x SSH IC
10x Daisy Picker IC
20x Diamond Merkin – YHC said these would be the last of the merkins for the day, but he was wrong.
The thing:
We divided into teams – red/black shirts vs the skittles (all other colors). The dropped disc penalty was established as 1 Turkish Getup, with the scoring team calling a workout to be done x10 (either reps or IC). Scoring exercises were all over the place but there were multiple rounds of burpees, merkins, jump squats and star jumps.
40 minutes of play blew by and we wrapped up with some quick left over right/right over left hamstring stretches. Deadbolt even joined us as a surprise guest at CoT.
Announcements:
4th of July Convergence
No Thunder on 4th of July
Prayer requests:
Skidmark on the job hunt
Tons of fun men, as always appreciate the honor of letting me lead.
Aye,
Pikachu
It’s a Long Road Ahead
/in Possum Trot /QIC: WranglerPAX: 187, Banana Seat, Beater, Bernie, Crosby, Foghorn, Forceps, LED, Lipsync, M4L, Noah's Ark, Pablo, Pikachu, Pilgrim, R22, Skidmark, Slots, Suave, The Natural, WebEx, Wrangler, Yogurt
So, after 2 years of being with F3 I finally got the balls to lead a workout. Thanks, Double D for going on vacation and giving me a chance to lead the men through the grind.
Warm Up:
Jog around the tennis court
15 Side Straddle Hop
15 Hillbillies
15 Imperial Walkers
10 Fozzy Arm Circles Regular
10 Fozzy Arm Circles Reverse
10 Good Mornings
10 Copperhead Squat
The Thang: Ten station workout all the way down the Possum Trot road
Station 1 Burpee x 10
Station 2 Rock Curls x 20
Station 3 Merkins x 15
Station 4 American Hammer with Rocks x 20
Station 5 Bobby Hurley x 20
Station 6 World War II x 20
Station 7 Plank Jacks x 20
Station 8 Morning Wood 10 Left / 10 Right
Station 9 Mountain Climbers x 20
Station 10 Monkey Humpers x 20
Sprint Back to the start (Station 1)
THANG ROUND 2 with adding 5 more reps to each station
No Man was left behind!!!!! Everyone picked up the six!
THE WALL
10 Donkey Kicks
15 count – People’s Chair arms out
10 count – Balls to Wall
15 count – People’s Chair arms up
Mary:
20 LBCs (I know we only had time for 1)
COT:
Prayer Request – Pikachu has a job interview and pray for F3 vets to get back out. Let’s reach back out to the guys and get them back in the grind.
The Murphy
/in Tea Time /QIC: SkidmarkPAX: Blue Water, Buttjoint, John Deere, Pikachu, Rams, Skidmark
6 Pax took to the playset at Womble for the weekly tribute to Michael Murphy.
EC: John Deere
Vests: Skidmark
Warm-up: First Mile
100 Pull-ups
200 Merkins
300 Squats
Mile 2
Announcements: 4th of July at Disney. No Thunder Wednesday July 4.
Prayers: Skidmark looking for a job
F3 SouthWake Patriot Games Pre-Blast
/in AO Post /QIC: SkidmarkYogurt get out of the Street
/in Paradise City /QIC: SkidmarkPAX: 187, Axe, Blue Hen, Brony, Crosby, Deadbolt, Foghorn, Forceps, Hasselhoff, Kid Cracker, Lucky Charms, Mookie, Nemo, OCR, Pablo, Peeping Tom, Pikachu, Roger Roger, Shredder, Skidmark, Slide Rule, UTI, WebEx, Yogurt
24 Pax made their way down to the Paradise City.
EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark
Fartsacks: Breach
Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers
The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.
Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.
Mary: 22 WWII for missing Breach, 10 Peter Parkers
Welcome FNG Axe (Like the body spray)
185 total Merkins and 2.85 Miles along with 55 Burpees
Announcements: 4th of July South Wake Convergence 0630 Disney
Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken
The Man Strikes Again
/in Crazy Ivan /QIC: DawgpoundPAX: Buford, Dauber, Dawgpound, M4L, Mookie, Nemo, Pipe Dream
The Warmup:
Quick lap around the parking lot. We then circled up:
25 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
15 Cadence Count Good Mornings
10 Cadence Count Right Leg over Left
10 Cadence Count Left Leg over Right
10 On my Down and on my Up Merkins
The Thang:
Partner Up for the following Dora
Dora of 100 Overhead squats (Each Member does 100 Reps)
200 Kettlebell Cleans
300 Kettbebell Swings
While Partner A is doing the exercise Partner B is John Cusacking around the Parking lot with their Bell
Finish with Burpe Roma Listening to the “The Man” From the Killers. Instead of Side Straddle Hops we worked on our Love Handles by doing the Side Crunch with our Kettlebells.