Pax of 20 showed up @ Paradise City to celebrate Brony’s 38th Birthday
PAX: 187, THE Dawg Pound, CHiPS, Doc, Skidmark, Forceps, Roger Roger, Brony, OCR, Crosby, Midget for Life, Mookie, The Natural, Breach, Peak Week, Shredder, Lucky Charms, Magic Band, Foot Fault, Emeril
EC: CHiPS, Roger Roger, 187, Mookie, Crosby, Skidmark, Emeril
Vests: Everyone wore the vest of humidity
HC Fartsacks: N/A
Excuse lexicon addition: N/A
Warm Up:
1/2 Mile Jog âKaraoke on the jog
Âœ Mile Jog â SSH x38 for Bronyâs Bday, x10 Imperial Walkers & x10 Hillbillies, x13 Cotton Pickers, x10 each way Fazio Arm Circles, x30 dips
The Workout
Dora on the Ramp
Partner up. Each partner responsible for x100 Merkins, x200 LBCâs, x300 Squats.
One partners does their exercise while the other partner runs to the top of the ramp.
Mary:
On the run â x10 WWIIâs, x 20 low slow flutter, x25 Merkins
Total running ~3.0 miles
Total Merkins â 125
Announcements:
Breach/Skidmark have co-Q next Monday at Paradise City
July 4th Convergence 6:30am @ Disney
Magic Band is affiliated with a group “Truth in Nature” – https://truthinnature.org/get-involved/ — Their mission is to reach, inspire, support, and engage young men from fatherless and single parent homes in understanding their purpose as Christian men and helping break the fatherless cycle in society today. Relates to the scripture that CHiPS referenced this morning.
Prayers: From Skidmark â Snots is in recovery from his heart attack. Keep him in your prayers. Peak Weeks uncle is undergoing lung surgery today.
Scripture: Proverbs 22:6 â âStart children off on the way they should go,
and even when they are old they will not turn from it.â
Parking lot Heavy Weights
/in Possum Trot /QIC: DoubleDPAX: 187, Beater, Dawgpound, DoubleD, Farva, FedEx, Gump, H1N1, LED, Lipsync, Noah's Ark, Pablo, Pikachu, R22, Slots, Yogurt
16 posted @ the Possum Trot in the heat & humidity of another hot Carolina morning in June.
Warm up: Q led by Farva for SSH, IW, Hillbillies, G-mornings, Fazios all IC
The Workout: Pax lined up for a 1-2 count off then bear crawled to their respective pain stations at opposite ends of parking lot. Before YHC could lead the Pax in a 10 count of merkins, Pikachu jumped the gun causing a penalty thereby leading to 20 merkins. Upon bear crawling to each groups pain stations, Pax each proceeded to carry or flip tires to opposite end of parking lot. Stations consisted of farmers carry of 2 40lb water jugs, 2 40lb cinder blocks, flanked and rolled 3″ fire hose, 40lb barbell, large flippin’ tire, medium flippin’ tire, 2 shoulder carry tires, pallet, and slosh pipe. Pax without weights to move stayed back and completed merkins & LBC’s waiting for their turn. Upon reaching end of parking lot Pax bear crawled large hill to complete 20 count of Irkins, Derkins, dips on the guard rail the crawl bear back down hill. Rinse & repeat x 2. After 2 completed hill climbs of the above, the remaining time was used to continue moving weights back and forth across parking lot. The Pax held various forms of plank waiting on the six. Upon finishing, YHC called for a sprint from opposite end of parking lot to the base of hill for another round of Irkins, Derkins, & dips at the top. Since Pikachu had found fault with YHC’s earlier merkin count of 10 it was decided to rinse and repeat the hill work once again! Mosey on over to tennis courts for Mary.
Mary: Farva & YHC decided together to call out a Pax who had never led Mary. Noah’s Ark raised his hand and took center court like a pro leading us in 20 modified Freddy Mercurys IC, followed by 10 Pickle Pounders and 20 WWII’s.
Announcements: Upcoming July 4th 1776 convergence at Womble, up and coming AO for Yoga and Kenny’s Graveyard, and Wake County finally approved the South Wake Park project coming to Crooked Creek.
Name-o-rama
Prayer requests:Â Crablegs to have continued strength
COT:Â YHC shared the Golden Rule: Do unto others as you would have done unto you and what that looks like when we all encounter less than desirable situations involving people including family that say or do things that hurt us or rub us the wrong way. React in a way that will demonstrate the love and kindness of Christ in the situations. Noah’s Ark and YHC shared a short testimony how easily we can become agitated and react with the wrong attitude. Let this not be said of us F3 men. YHC led us out in prayer.
The Evolution of Soccer
/in Nutcracker /QIC: EmerilPAX: 187, Blue Hen, Breach, Da Business, Dawgpound, Emeril, Forceps, Pablo, Pikachu, The Natural, Yogurt
When: 06/19/2018
QIC: Blue Hen
The PAX: Blue Hen, 187, Emeril, Yogurt,The Natural, Forceps, Pablo, Pikachu, Breach, DogPound, Da Business
The Q got a late night text from Flanigan asking to sub in for the Q. While watching highlights from the World Cup it only seemed appropriate to draw up a soccer themed workout. Went to the 2.0’s soccer bag and pulled out a ball and retrieved some cones and the workout was ready.
Warm UP
Quick run from the front of the school and around to the soccer field, but kickers and high knees along the way. The Q had set up 15 cones in a line and took the Pax through some rounds of shuffles, cone jumps, and backwards shuffle. X 20 Windmills, X 20 Good Mornings, X 20 SSH.
The Thang
The PAX divided into two teams with one team having an extra player. We moved the goals about 50 yards apart and set up cones around the perimeter. Shirts vs. skins in a round of crab soccer. If the ball went out of bounds everyone had to do 5 burpees. If a team scored a goal the other team had to do 10 merkins. Dogpound and Breech sacrificed their bodies while Emeril made several strong saves in goal. F3 SouthWake has some strong CrabWalk Soccer players. An Indian run lap was the intermission around the track. During the second half burpees were substituted for merkins and you could either crab walk or bear crawl to the ball. As the PAX approached 200 merkins (50 burpees) the Q called everyone on their feet for about 5 minutes of somewhat normal soccer. Not sure who won, but we all finished stronger with at least 200 merkins and covered in dirt and sweat.
The goals were put back to where we found them and the PAX followed the Q down towards the playground running up and down the hill. As the PAX approached the playground everyone held a low squat hold on the fence by the playground. On the call everyone backwards run down the hill and back up to hold the squat hold on the fence. Rinse and repeat 5 times. Quick mosey over to the front of the school for Mary.
Mary
Circle up and the Q called out and ab exercise for the PAX to complete while shuffling around each person in the circle. The next person called out an ab exercise until all eleven went.
Announcements
Convergence 4th of July at Disney 6:30 am.
Prayer Requests
Carpex brother Snots with heart issues, CrabLegs, and the Robinson family that lives in 12 oaks rebuilding after a house fire this weekend.
HOT Tea Time
/in Tea Time /QIC: PikachuPAX: Blue Water, Build A Bear, Pikachu, Sea Dog, Spam
5 Pax gathered in 90+ degree humid weather for some hot tea time action. Spam dragged an FNG out (and they biked over to boot) so disclaimers were given and we went out for our first mile.
The Thing (No surprises here…..Murph city)
The pax hammered away at the sets and shirts did not last very long. We wrapped up all of our sets and did a great job getting the six for the remainder of the sets – 2nd mile was ran and we were done inside of 45 minutes. Very impressive considering the temperature.
Announcements
4th of July Convergence – Carpex is also hosting 1776. South Wake 1776 is at Disney AO at 6:30am.
Prayers
Snots in Carpex for a speedy recovery. Crab legs.
FNG Sea Dog took us out.
Fuquay Frisbee Challenge
/in Mutiny /QIC: GumpPAX: Beater, Dauber, Farva, FedEx, Gump, H1N1, LED, Noah's Ark, Pikachu, POTS, R22
We had a 11 PAX for an unsuspecting game of Ultimate Frisbee. It was time for Fuquay to host a game on another very humid morning.
Warm Up: We were excited to get to the field so we did some quick warm-up stretches prior to the workout starting.
The Workout:Â We divided teams into gray shirts (5) and other shirts (6). Each time the frisbee was dropped we did 3 Merkins the first half and 4 Squats during the 2nd half. The team that scored chose the exercise (10 for the non-scoring team and 5 for the scoring team). The exercises were picked by the scorer: Merkins, Leg raises, SSH, Star jumps, LBCs, WWII. For the Merkin challenge we officially count 105. There were some great plays out there for several that have never played before!
Mary: We gathered for less than 6 minutes of Mary with around the horn of stretching and abs only.
Announcements: July 4th Convergence, A Yoga AO starting up mid July
Prayer: Beater lifted up a friend that suddenly passed at the age of 42, prayers for Draper, DoubleD, and CrabLegs
Say Happy Birthday to my little Brony
/in Paradise City /QIC: EmerilPAX: 187, Breach, Brony, Chips, Crosby, Dawgpound, Doc, Emeril, Foot Fault, Forceps, Lucky Charms, M4L, Magic Band, Mookie, OCR, Peak Week, Roger Roger, Shredder, Skidmark, The Natural
Pax of 20 showed up @ Paradise City to celebrate Brony’s 38th Birthday
PAX: 187, THE Dawg Pound, CHiPS, Doc, Skidmark, Forceps, Roger Roger, Brony, OCR, Crosby, Midget for Life, Mookie, The Natural, Breach, Peak Week, Shredder, Lucky Charms, Magic Band, Foot Fault, Emeril
EC: CHiPS, Roger Roger, 187, Mookie, Crosby, Skidmark, Emeril
Vests: Everyone wore the vest of humidity
HC Fartsacks: N/A
Excuse lexicon addition: N/A
Warm Up:
1/2 Mile Jog âKaraoke on the jog
Âœ Mile Jog â SSH x38 for Bronyâs Bday, x10 Imperial Walkers & x10 Hillbillies, x13 Cotton Pickers, x10 each way Fazio Arm Circles, x30 dips
The Workout
Dora on the Ramp
Partner up. Each partner responsible for x100 Merkins, x200 LBCâs, x300 Squats.
One partners does their exercise while the other partner runs to the top of the ramp.
Mary:
On the run â x10 WWIIâs, x 20 low slow flutter, x25 Merkins
Total running ~3.0 miles
Total Merkins â 125
Announcements:
Breach/Skidmark have co-Q next Monday at Paradise City
July 4th Convergence 6:30am @ Disney
Magic Band is affiliated with a group “Truth in Nature” – https://truthinnature.org/get-involved/ — Their mission is to reach, inspire, support, and engage young men from fatherless and single parent homes in understanding their purpose as Christian men and helping break the fatherless cycle in society today. Relates to the scripture that CHiPS referenced this morning.
Prayers: From Skidmark â Snots is in recovery from his heart attack. Keep him in your prayers. Peak Weeks uncle is undergoing lung surgery today.
Scripture: Proverbs 22:6 â âStart children off on the way they should go,
and even when they are old they will not turn from it.â
Nutcracker
/in Nutcracker /QIC: BreachPAX: 187, Banana Seat, Breach, Brony, Chips, Da Business, Dawgpound, Emeril, Flanigan, Lipstick, Lipsync, Liquid Force, Moby, Pablo, Peeping Tom, Puddles, Roger Roger, Skidmark, Slide Rule, The Natural, UTI, Yogurt
Pax of 22 for NutCracker
Warmup
Jog around the parking lot and circle up for 22 rep of exercises (Imperial Walkers, Merkins, LBC’s)
Medicine ball Indian run to the industrial park, Man in front throws the med ball over his head to the pax member behind him. If the Medball hits the deck entire pax does 1o merkins.
At the industrial area, partner up size did not matter, Partner 1 would peter parker merkins up in the incline to the power transformer. Partner 2 would sprint to the transformer and back. repeat until the partners reach the transformer.
At the top of the incline, pax would perform a round of ab exercises in 22 rep count (WWII’s, Low Slo Fludder, Pickle Pounders) On the move over to the railings. Bear crawl plank hold down the railings to the end.
On the move back to the school, Trunk twist with Medball to the pax member behind you. The last man in line sprits to the front on of the line and we repeat. If the Medball hits the deck, pax performed 10 merkins.
Circle back up at front of the school for one last round of 22 merkins.
Ended in prayer, to go out and be a positive influence in whatever way the means.
Ultimate-Disney
/in Disney /QIC: BreachPAX: 187, Banana Seat, Breach, Brony, Chips, Crab Legs, Crosby, Dawgpound, Deadbolt, Doc, Emeril, Lab Rat, Lipton, Liquid Force, Magic Band, Pablo, Roger Roger, Skidmark, Slide Rule, Texas Ranger, The Natural, Yogurt
22 posted for some magical ultimate frisbee at Disney on Thursday.
Pax:Â Crab Legs, Dawg Pound, Emril, Blue Hen, Yogurt, Deadbolt, Brony, Chips, Liquid Force, Crosby, Slide Rule, Pablo, 187, Roger Roger, Doc, The Natural, Magic Band, Texas Ranger, Skidmark, Lipton, Lab Rat and Breach.
Warmup jog around the soccer field circle up for some merkins, partner up for a quick partner carry to the goal box and back. Partners split and we go into two teams Shirts/Skins.
Ultimate across the field, every time the frisbee hits the deck entire pax does a merkin. The team that gets scored on has to do 10 merkins.
1/2 time popcorn Mary (LBC’s WWII’s Mountian Climbers Low Slow Fludder)
2nd verse same as first.
COT-Message was to continue to be a positive influence as we go out into the world.
Prayers for Banana seat as his test results were coming back that day, continued prayers for crab legs
Ground-Pounder
/in Ground Pounder /QIC: BreachPAX: Breach, Farva, Forceps, Mookie, Pikachu, The Natural
Pax: Breach, Forceps, Pikachu, The Natural, Mookie, Farva
6 Posted for a little fun at Jones Park
Warmup lap around the pond, circle up for 22 reps of Imperial Walkers, Daisy Pickers, and Merkins
Mosey over to Veterans Park for a Pax Choice workout, Scout run around the pond with a stop for each pax member
Mosey back to Jones Park
6. Farva- 22 count (squat pulses, six-inch leg lifts, supermans, 23 hand release merkins)
Ended with a snake style run up and down the hills behind the baseball diamond.
COT- Prayers for the men out in the community that do not have a father figure to look to on FAthers day weekend. Happy Early Fathers day to all the dads in the pax.
Message- Go out into the community and be a positive influence, The ripple effect that we have can never really be measured but we should always strive to be that stand up individual that others can look at as an example.
Closed with prayer
U-Turn
/in U Turn /QIC: SkidmarkPAX: Bernie, Dawgpound, Draper, Farva, Forceps, Glamper, H1N1, Oh Yeah, Pikachu, Skidmark, UTI
11 Pax posted for a minimum 5 mile run. A few got in a little EC.
Warmup: 10 x IW, 10 Hillbillies, 10 x SSH, 10 merkins
COT at the beginning.
Announcements: 4th of July Convergence
Prayers: Draper and his family, Double D, Crablegs
Welcome FNG Glamper
Cletus. Java’s First Year F3 Anniversary. Crab inspired workout.
/in Cletus /QIC: JavaPAX: 187, Banana Seat, Breach, Brony, Crosby, Da Business, Dauber, Dawgpound, Deadbolt, Emeril, Foghorn, Java, Lucky Charms, Moby, Mookie, Nemo, OCR, Pablo, Patch, Pikachu, Psi, Rams, Roger Roger, Skidmark, Tofu
Q: Java
Pax of 25 this morning at Cletus with seven joining at the last few minutes from Ivan.
EC Murph was done by a few locos prior to Cletus.
Warmup:
Indian reverse run around the soccer fields and over the bridge to the Southwest parking lot
Side Straddle Hop x30 IC
Imperial Walkers x 15
Hilly Billy x 15
Good Mornings x 10
Fazio arm circles x 15 IC Forward
Fazio arm circles x 15 IC Backward
Arms and chest stretch
Standard merkins x 30
Main Workout:
Run backward to the middle of the parking lot: 20 merkins
Run backward to the end of the parking lot: 20 squats
Repeated for 4 trips
Crabwalk to mid lot: 20 LBCs
Crabwalk to end lot: 20 Freddy Merc
Repeated for 2 trips
Bearcrawl to the middle of the parking lot: 20 LBCs
Bearcrawl to the middle of the parking lot: 20 Freddy Merc
Repeated for 2 trips
Indian run around the south loop and back to the southwest parking lot.
Dips on the cement parking bars x 20
Erkins with hands over the cement parking barks x 10
Squats x10
Dips on the cement parking bars x 20
Erkins with hands over the cement parking barks x 10
Squats x 10
Mosey to the tennis courts.
Cool down: Circle up for core exercises; flutter kicks, windshield wipers, LBCs.
Announcements and prayer requests:
Support the Healing Transitions AO on Fridays at 2 PM.
Banana Seat is having a CT Scan; pray for positive results.
Tofu requested prayer so Java finds a job đ
COT and closing prayer:
Prayed so we may be the light and salt of this earth, that we may leave everything and everyone better than before in order to be men of high impact.