NutCracker BackBlast 7/24

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Warm Up:

Jog around the parking lot, circle up for 22 counts of Side Straddle Hops, Imperial Walkers, Merkins and WW2’s

The Workout:

Split into 2 groups for a 1:15 second 5 set count of exercises you rest with the amount of time you have left after completing your set.

Group 1: 15 reps of Squats, Merkins and Mountain Climbers

Group 2: 12 reps of Thrusters, Lunge Jumps and Bicep curls with a cinder block

Switch up

Pax together: 5 rounds of burpees 10, 10, 11, 11, 10

Group 1: 15 reps of Boat Canoe’s, LBC’s and WW2’s

Group 2: 12 reps of Shoulder tap Planks, Up and Over the cinder block and Plank Jacks

Switch up

Pax together: End with 3 rounds of burpees 10, 9 and 10.

 

Cot:

Named FNG (Warbucks) reminder of the Sasquatch this weekend in Greenville

Pax of 12 to include a FNG

@BlueHen, @TheNatural, @SlideRule, @PSI, @Puddles, @Nemo, @DaBusiness, @Dumbo, @DawgPound, @187, @Breach

Welcome FNG Warbucks

Prayer:

Ended in prayer.

11 PAX Brought Their “A” Game to Mutiny

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Warm Up:  After a slow run around the track with storms looming on the area, Noah’s Ark circled up the PAX and led us in warm-up.  The exercises consisted of SSH, Arm stretches (LOR, ROL), Crossed-legged stretches, Cotton-Pickers, Imperial Walkers, Hillbillies, and Good Mornings.  Excellent leadership on the spot by Noah’s Ark when he was asked to lead the Warm-up!  Thank you!
The Workout:  PAX increased their cardio by utilizing quick feet on a curb for an extended distance leading into side-stepping Left to right and returning Right to left until covering a considerable distance of a parking lot.  Dauber’s nimbleness and uncanny ability brought tears of joy to LipSync’s eyes questioning the age of the Q.   At the circle, the men began a bear crawl and headed to a rock pile after making a half loop.  PAX brought their medium to heavy rock to the shelter, placing their rock on the picnic table.  PAX performed a variety of exercises using the rock including 10 counts of overhead presses, squats, arm curls, tricep curls, etc.  Between sets, PAX rotated positions and either performed 10 counts of derkins, erkins, dips and merkins (on the ground and between picnic benches).  To keep the cardio up, PAX took a break from the rocks and began running/skipping around the soccer field.  PAX recovered at the shelter only to find more rock exercises but this time executed from their six.  Sets included, tricep curls, o/h presses, Homer to Marge, etc.  More rock activites ensued once back on their feet.  A final Indian run with one rock (great audible Puddles) was implemeted with each PAX carrying the rock at least once over a two-time run around the field.  Post run, PAX lined up for some lunges before returning the rocks back to the pile.  PAX lined up again and began performing Frankenstein leg kicks, open windows with their hips, and “simulated” tire jumping at Gump’s recommendation while heading back to our starting point.  Planks, followed by 10 Merkins were added in for fun.   Finished the workout with Balls to the Walls 2X ( 25 second count, rest, followed by an additional 24 second count representing Dauber’s magical 49 years).
Mary:  FedEx called 10 Burpees OYO.  PAX were spent; They had brought their “A” game.
Announcements:  Greenville CSAUP; F2 followed at the Bagels Hospital
Prayer: Noah’s Ark wife – dental; H1N1 – MCL injury; CrabLegs;  spoken and unspoken prayers.  Dauber asked everyone to be NICE, do something for someone else, be committed to being better husbands, fathers, brothers, sons, etc.  Be beacons of Christ – Let His light shine through Us.

PAX:  Natty-Ice, FedEx, Gump, Noah’s Ark, Puddles, Vespa, Butterfingers, C-Dog (Sea Dog), R-22, LipSync, Dauber

Dauber – Guest Q (very much grateful for this opportunity to lead these fine men in the gloom as the rains held off for exactly 45 mins during our beat down).

The 4 Horseman

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Stark laid a beat down this morning but 3 of 4 pax doubled down

Warm Up: 1st mile
The Workout: 100 pullups, 200 meekins, 300 Squats, 2nd mile
Mary:
Announcements: CSAUP
Prayer: lots of pax need prayers. Buttjoint and Pikachu got new jobs

Return of Stark

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PAX of 22 come out in the rain for the return of Stark and UTI’s 1 year Anniversary.  Welcome FNG Dumbo

EC: Emeril, UTI, Mookie, Nemo, Peeping Tom, Deadbolt, Midget For Life, Skidmark, Pikachu, Banana Seat, Roger Roger

Fartsacks:  Forceps

Excuse Lexicon Edition: I tweaked my knee during a workout with Pikachu last night.  Needed to rest it.

The Warmup

Quick warmup jog

SSH x20, Windmills, Imperials Walkers, Hillbillies

½ mile job with warmps – Good Mornings, Windmills, Fazio Arm Circles, Stretches

The Workout:

6 Cones were set up about 10 yards apart.  Stark instructed the Pax to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3), Long jump (round 4) and partner wheelbarrow (round 5) to each cone and perform the exercise associated with that cone. In between sets Double Applesauce (2 column Indian Run – last PAX does 5 Merkins before running to the front of the line)

B.L.I.M.P.S

B- Burpees – Cone 1 x5 – Total = 25

L – Lunges – Cone 2 x10 – Total = 50

I – Imperial Walkers– Cone 3 x15 – Total = 75

M – Merkins– Cone 4 x20 – Total = 100

P – Plank Jacks– Cone 5 x25 – Total = 125

S – Squats– Cone 6 x30 – Total = 150

 

Mary:
x15 each LBC’s, x15 Low slow flutter, Homer to Marge x30 OYO

PRAYERS:

Crablegs

Announcements:
Lipstick virgin Q Friday @ Cletus

CSAUP in G-Vegas on Saturday

Possum Trot Circuit

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Warm Up: Started with a jog around the tennis courts, down to the baseball fields, and back to the parking lot where we circled up.  Standard warmup of side straddle hops, imperial walkers, good mornings, forward and reverse arm circles, as well as some Michael Phelps.
The Workout: partner up (size doesn’t matter) and everyone grab a rock.  Set the rocks up in two lines headed down the parking lot (set up for station 2 complete). Jog down to the wall and concession stand to demo station 3.  Back up to the parking lot to begin.

The buy in is each partner runs around the parking lot doing 10 patty cake merkins when meeting on each side.

Station 1 – agility drill using lines in the parking lot

station 2 – proceed to rocks, one partner on each side and work your way through the 9 rock stations with whatever you choose without immediate repeats.  Pax hold plank if there is a line behind the first rock.

station 3 – 1 partner does step ups or box jumps on the wall while the other bear crawls to the stand and back. Switch and repeat.

rinse and repeat stations 1-3 until time is called

Mary: consisted of pax calling out 10 rep exercises until time.
Announcements: Sasquatch, Benson launch this Saturday, Dauber will lead next week for a bday Q, Stovepipe will lead the following week.
Prayer: Closed in prayer to be better men, brothers, husbands, and leaders in our community. Also prayed for several requests mentioned including healing due to injuries and illnesses.

Ropes Swings and Ropes

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2 Pax joined for Ropes, Swings and more Ropes

Warm Up:

Quick lap around the parking lot
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 Imperial Walkers
10 Cadence Count Hillbilies

The Workout:

100 Kettlebell Swings
100 Jump Rope
75 Kettlebell Swings
75 Jump Rope
50 Kettlebell Swings
50 Jump Rope
25 Kettlebell Swings
25 Jump Rope

One Pax Member jumped on the battle Rope while the other did a Kettlebell exercise to a specific count

Alternate Wave Battle Rope
25 Kettlebell Chest Press Each Arm

Claps With Battle Rope
25 Kettlebell Rows Each Arm

Circles With Battle Rope
20 Ketttlebell Halos Each Direction

Wave Battle Rope
20 Figure 8 Each Direction

Mary:

Lounge Chair Shoulder Pulses
Homer to Marge
WWII
American Hamers

YHC is working on Burpee Roma to the Killers “The Man”. Dawgpound got 24 Burpees in this time.  Hopefully I get more next time.

Joined Cletus for COT

U-Turn

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Warm Up: quick warm up of imperial walkers, hillbillies, good mornings
The Workout: 5 mile run
Mary:
Announcements:
Prayer: lots of prayers for f3 brothers

4 year F3 Anniversary at Cletus

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YHC hit the fartsack last night with an irritated eye.  I hoped that a good 5 hour nights sleep would cure this.  YHC woke a little early for Extra credit (4am) and right eye pain was killing me.  A quick trip to Harris Teeter to waste some money on eye drops that did nothing.  Well… I figured I was going to be in eye pain anyway – so why not take my mind off it with some total body pain.  I said screw it – lets post.

This morning, I was celebrating 4 years of F3.  It took about 18 months of emotional headlocking for Chase (Gnard Dogg) to convince me to try my first workout at Womble Park.  I will never forget this workout – Key West was my Q and I think Peak Week, Blue Hen, Moby, New Mexico and Howard were all there to name me.  I did not think I would make it through without quitting.  I remember doing a jacobs ladder with burpees in the baseball outfield.  This morning, I wanted to celebrate with one of my best memories of a hard ass workout.  The Bearway to heaven.

About 7-8 gathered for EC to hear me bitch about my eye.  None of that matters as 5:15a hit and we were off.  We did about 2 miles with many doing a little more as they circled back to get the 6 (YHC).  We had 187 and Skid Mark even join us AFTER their Murph (BEAST)

PAX:

Emeril, Deadbolt, Patch, Kid Cracker, Peak Week, Brony, R22, Peeping Tom, The Dawgpound, Mookie, 187, Butterfinger, M4L, Flannigan, Slide Rule, Foghorn, Skidmark, Pablo, Luck Charms, New Mexico, Yogi, Yogurt, Doc, Hasselhoff, Nemo, Cowboy, Beach, 8Bit, Lip Stick, Banana Seat, Da Business, Forceps, The Natural, Roger Roger, Noah’s Ark, Gump, Double D, LED, Fed Ex, POTS, PSI, Vespa, Red Pill

Warm Up:

Grab the official Southwake Shovel Flag (T Claps to Howard for making it and entrusting me with it) and head to the large field to circle up for warm ups.  We had WAAAAY more pax than I anticipated.  Someone ran by me an said – “were you planning on 40” – I remember thinking – I am barely hear and can barely see out of my right eye 🙂

Anyway – we circled up

  • SSH x 20
  • Good Mornings x 15
  • Standard Merkins x 20
  • Imperial + Hill Billy (10 each = 20)
  • 5 Burpee OYO
  • Fazio Arm Circles 10F 10R
  • Recover on the jog to the shelter by the soccer fields and bathrooms

The Workout:

THANG 1:  Pass the Pill

  • Count of by 2s to divide the pax into two groups
  • Indian Runs (clockwise and counter clockwise) around soccer field with back pax carrying a 25 pound weight as he runs to the front
  • Pax then carefully passes the weight to the back – man by man – repeat while indian running
  • We had 20+ in each group so it took nearly 1.75 laps to get it done.
  • Head to Hunt center field for next

THANG 2:  Bearway to Heaven

  • 40 pax in a line along the side line of soccer field
  • 7 cones set up about 20 feet apart
  • Bear crawl to 1st cone – 7 burpees – run back
  • Bear crawl to 2nd cone – 6 burpees – run back
  • Bear crawl to 3rd cone – 5 burpees – run back
  • Bear crawl to 4th cone – 4 burpees – run back
  • Bear crawl to 5th cone – 3 burpees – run back
  • Bear crawl to 6th cone – 2 burpees – run back
  • Bear crawl to 7th cone – 1 burpee – run back
  • Thanks to the pax for picking the 6 (me) up

Recover on the jog back to the flag for mary / COT

Mary:

  • LBC Ladder (in cadence)
    • 5, 10, 15, 20 – 20, 15, 10, 5)
  • Hand release Merkins x 10
  • we’re done!

Announcements:

Yogi mentioned pax member running 26 hours in honor of bing sober for 26 years

F3 Greenville is having a CSAUP “Sasquach” next weekend – real all about it here – http://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/ – clown cars forming

Prayers:

Prayers for many pax including

  • Boy George M
  • Doube D Father – ailing health
  • Pablo’s 2.0 – out patient surgery
  • Crablegs
  • Rams (foot)
  • H1N1 (MCL/ACL)

Naked Moleskin:

Thanks to everyone for 4 of the best years of my life.  I never thought that I would get THIS much out of F3.

  • I feel I am in the best shape of my adult life
  • I’ve ran 4 half marathons
  • Made 100s of new true friends
  • Made great strides in my spiritual walk
  • Became a much better husband and father
  • Became a better leader at work
  • this list could go on…

Here’s to 4 more!

 

This Rock Feels Dirty…and Used…But has nice Cleavage

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Start this off by welcoming back Bloodsport after a long recovery from a surgery!  Way to get after it this morning!

Warm Up: Indian run, happy feet, butt kickers, and high knees around and around and around the lot

The Workout: PAX ran to the long low wall for some 15-10-5 Derkins/Nipplers then repeated for 15-10-5 foot release squats/Al Gores.

Journeyed to the rocks where there was talks of circle merks and nice cleavage (geology reference)

  • shoulder press, curls, tricep extension x 20 each (drop rocks rotate clockwise)
  • Goblet Squats & Merkins x 20 each (drop rocks + rotate)
  • 3 Position calf raises (drop rock and rotate) x 20 each
  • Rinsed and repeated dropping the replicates to 10 except for the calf raises.

PAX spread out for some 1776

1 jump squat, 7 hand release merkins, 7 air squats, 6 burpees.  Held plank for 6.  Repeated 4x

recovery jog down to the bottom of the lot for ab doracides.

  • Freddy Mercury x 100
  • American Hammer x 200
  • Flutter kicks x 300

Mary:

PAX circled and held plank, going around Q asked each PAX to name a benefit F3 has given them in their lives.

Announcements:

Sasquatch next weekend and for the kids and kids at heart a free bubble festival (food trucks, bounce houses etc) out in the land of the Ram being put on by the Chapel Church.

Prayer:

Zoning for school, deaths in families, health for infants and babies, marriages of coworkers, those recovering from injuries, wisdom in decisions we must make.

Star Therapy

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2 Pax posted for Crazy Time. No DJ, No Miley Cyrus, No music

Warm Up: 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats done in sets of 10, 20, 30. 1 Mile to cool down
Mary: Both Pax decided it wasn’t enough and did a 2 mile EC run before Cletus.
Announcements: None
Prayer: Have you ever just walked outside at night and looked at the Stars. When the world feels overwhelming think about how long the stars have been there and how long they’re going to continue to burn. Our time here is short. Make the most of it. Enjoy it. And never forget the 6.