7 PAX came out for the beat down.
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers & Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers
The Workout
- 10’s SSH, Standard Merkins, Plank Jacks, Mountain Climbers, Burpies (for the tardies)
Rock Shock -(pick a big’n)
circle up rotate rocks around circle between sets
- 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, Windshield Wipers
Cousac to the bathroom wall
Wall of Pain:
- 70 count Balls to the Wall
- 10 Burpies
Cousac to the Playground
Aik’n Station: Break into 3 groups rotate stations clockwise
- Aik’n Legs – 15’s Box Jumps, Lunges, Split Jacks, High Knees
- Aik’n Arms – 15’s Dips, Derkins, Erkins, Shoulder tap Merkins
- Aik’n Belly – 15’s LBCs, 6 inches, Rocky’s, Pickle Pounders
Rock Suicides in lawn: Pair up and chose one rock. 1 planks while other sprints to sidewalk and back
- 2 sets: Standard Rock Planks
- 2 sets: Crab Planks
Tunnel of Love X 2 – While Pax plank side by side, one by one someone crawls under the tunnel of planking pax.
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
6/27 Wrangler Virgin Q @ Possom Trot (Action Park – 5:30AM)
4th of July Convergence @ Disney (Middle Creek Park 6:30AM) so invite your neighbors
Healing Transitions needs us- 2 PM Fridays at the Arena- Pick a Friday and HC
Review and share the FB Post from the F3 founders.
Prayer Requests: Pax on the DL (Draper, DD, Crablegs), Safe travels for Pikachu’s family (sister in-law headed to Korea and the rest headed to Yellowstone).
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.
6/23/18 Ground Pounder
/in Ground Pounder /QIC: ForcepsPAX: Dauber, Deadbolt, Earl Grey, Forceps, H1N1, Mookie, Pikachu
7 PAX came out for the beat down.
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers & Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers
The Workout
Rock Shock -(pick a big’n)
circle up rotate rocks around circle between sets
Cousac to the bathroom wall
Wall of Pain:
Cousac to the Playground
Aik’n Station: Break into 3 groups rotate stations clockwise
Rock Suicides in lawn: Pair up and chose one rock. 1 planks while other sprints to sidewalk and back
Tunnel of Love X 2 – While Pax plank side by side, one by one someone crawls under the tunnel of planking pax.
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
6/27 Wrangler Virgin Q @ Possom Trot (Action Park – 5:30AM)
4th of July Convergence @ Disney (Middle Creek Park 6:30AM) so invite your neighbors
Healing Transitions needs us- 2 PM Fridays at the Arena- Pick a Friday and HC
Review and share the FB Post from the F3 founders.
Prayer Requests: Pax on the DL (Draper, DD, Crablegs), Safe travels for Pikachu’s family (sister in-law headed to Korea and the rest headed to Yellowstone).
Humid humid feels like rain
/in U Turn /QIC: SkidmarkPAX: Brexit, Deadbolt, Farva, Glamper, H1N1, Pikachu, Skidmark, UTI
8 pax got sweaty in the humidity at U-Turn. Nice run. Deadbolt is a NRFC (nice relatively firm commit) for sunrise tomorrow. A nice breeze just blew through ahhhh.
Annoincements: 4th of July Convergence at Disney. Mumble chatter of a 2nd F at M4L after. UTI doing sprint Tri at Harris Lake on the 14th. Go cheer him on.
Prayers: Be safe
Schweddy and Humid
/in Morning After /QIC: Lab RatPAX: 2%, Lab Rat, Laker, Mongoose, Pickin' n' Grinnin'
Pax: Lab Rat, Laker, Pickin’ n’ Grinnin’, Mongoose, 2%
EC: Just YHC jumping some rope
Warm up: Indian run around the perimeter followed by SSH, Imp Walkers, Hillbillies, and Good Mornings
Main Event:
Follow the Leader for some agility ladder and cone drill work. Alternating drills and L or R foot lead.
Build a Bear…nuff said
PAX lined up on one end of the school for 3-6-9s (3 burpees, 6 merkins, and 9 squats). PAX performed full set at start, crosswalk, and end of the lot. Held plank for the 6 and returned to start.
Build a Crab…nuff said though audible was called after 3.
9-6-3s. Same as 3-6-9s but in reverse order; down the lot and back. Early finishers passed the time with EC Mary.
Mary
Pulse ups, supermans, american hammers, LBCs, WWIIs
BOM
Mongoose is navigating the political aspects of school boards and town councils for a school opening, 2% is hiring, Pickin’ n’ Grinin’ and Lab Rat have career issues of varying degrees.
Also shout out and prayers for Bloodsport–Mrs. Bloodsport is being induced today with Baby no. 3!
Cletus – Like Clock Work
/in Cletus /QIC: 187PAX: 187, Blue Hen, Buford, Crosby, Da Business, Dauber, Dawgpound, Deadbolt, FedEx, Foot Fault, Hasselhoff, LED, M4L, Mookie, Nemo, Noah's Ark, Peak Week, Peeping Tom, Pikachu, Pipe Dream, The Natural, Yellow Card
Warmup: Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.
Main Event:
Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20
Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.
Dora – 50 Dimond Merkins, 100 LBC and 100 Squats
Rock Clock – around the clock, each PAX called out Qty and exercise with rocks
Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers
COT:
Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.
Prayers: Awesome brother CrabLegs, Unspoken
Crazy Time Gets Legit
/in Crazy Time /QIC: PikachuPAX: Crosby, M4L, Mookie, Nemo, Pikachu, Skidmark, Yellow Card, Yogurt
8 Pax said screw sleep and showed up at 4:30AM to get an extra beat down in on a humid Friday morning. Extra kudos to Yellow Card – YHC certainly wasn’t waking up at 4AM to work out at 15.
No FNGs, so we went off and did our thing:
1 mile
100 Pullups
200 Merkins
300 Squats
1 mile
Various set patterns per usual – shout out to Skidmark for doing the first 10 sets at 10 pullups/10 merkins/15 squats and then finishing from there. Getting stronger bro.
We had a quick CoT and then (most of us at least) went off to our regularly scheduled 2nd beat down of the morning.
Based on three weeks of good attendance in a row Crazy Time is now a thing!
Aye! ~ Pikachu
Nemo – My #1 Fan
/in Disney /QIC: NemoPAX: 187, Blue Hen, Blue Water, Breach, Buford, Crosby, Foghorn, H1N1, Kid Cracker, Nemo, Pablo, Peak Week, Peeping Tom, Skidmark, The Natural, WebEx, Yogurt
Pax of 17 showed up in the stifling late week heat as the summer solstice was taking place at Middle Creek as Nemo was back on the Q. Not sure it counts as FNG but the Nemo fan made an appearance to stress the message of importance about hydration and exercising responsibly during the summer heat. EC credit to 187 (check that pace), Skidmark and Crosby.
Warm Up: On the jog we headed around the main fields but veered off down the greenway and circled up along the main road for SSH ICx15, Good Mornings ICx10, Fazio Arm Circles ICx10 front and reverse, and a series of arms/shoulders/chest stretch.
The Workout: On the jog we headed to the wood rails along the entrance to the start and set up shop for a round of assisted deep squats offset with merkins. 10 count of each and we went 5 rounds. Included a bonus 5 burpees in the middle as H1N1 rolled up a couple minutes late. On the jog around to what I like to call the lower lot, we set up on the benches for a round of dips offset with squat jumps and merkins. 10 count of each and we went 4 rounds with a recover jog around the lot between rounds 2 and 3. On the jog back to the main field we set up for SSH ICx30 then a round of Jack Webbs at a 1:3 ratio (1 merkin then 3 air press). We pushed this to a 10:30 count.
Mary: Plank-o-rama with plenty of time to work in some tough exercises, each man on a 10 count or IC.
Announcements: Nemo will be out the next 2 weeks so Tha Natural has your Q next week and Yogurt has your Q the week after. July 4th convergence will be at Disney. Plenty of great options Fri so post (EC Murph at Womble, Crazy Ivan, Cletus, Sheepdog all in play). Reminder to exercise smart in this heat – be aware of your condition and rest as needed, hydrate throughout the day.
Prayers: A reminder to take time to listen to others and see any signs. Praise for how F3 guys step up as needed, for each other and for the community. Plenty of unspoken. YHC took us out in prayer.
Thunder Up
/in Thunder /QIC: PikachuPAX: Boy George, Dauber, Dusty, Goose, Gump, Hello Kitty, Lipsync, M4L, Noah's Ark, Pikachu, Shredder, Skidmark, Spam, Tofu, Yellow Card
QIC: Hello Kitty
YHC is hungry for Qs this week, and the chance for another evening post presented itself down in So. Wake territory, so, to Thunder it is for a 1900 tip-time.
15 gather around a pair of shovel flags, YHC can tell the red carpet has been rolled out, and after a recon mission, we’re off (leaving a cooler at the flags with cold water along the way).
Warm-up:
Thang:
Mary:
COT: 15 strong, and Announcements/Prayers.
NMS:
Tclaps,
Kitty