What’s the count?

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EC: Cowboy, Cupid, Katniss, GoGurt, Yogurt

FNGs: Chico (from Williamsport PA, home of Little League), brought in by Schlitz, and Falwell (Liberty University graduate), brought in by Banana Seat
Warm Up: SSH x35, arm circles 15xF/15xB, seal claps 15x, overhead claps 15x, tricep stretches, Michael Phelps, pickle pounders 15x
The Workout: I focused on some of the more difficult exercises I’ve done at Cletus. We started by moseying to the double tennis courts, then partnering up for wheelbarrows. Planned to paint the service lines, but when we got there, I realized that would be too short for this PAX. Modified and went all the way to net instead. We had PAX of 18, so if we had pairs at each corner of the two courts, that would cover 16 PAX. So, the extra pair worked in the middle. I paired with FNG Falwell and he really took off on this one! He was moving strong and fast was the wheel. Everyone rinsed and repeated until each PAX had completed four turns as the wheel. I could hear the PAX grunting with effort throughout, including YHC.

Mosey to The Pit. Time for some 11s! This is definitely not an original exercise, but I wanted to get in some running. Here, we ran from sideline to sideline, maybe 80 yards or so. Mountain climbers on near end and star jumps on the far end. Always concerned about losing count, especially on 11s, I did great until we reached 9 on the near side, when I asked Snap, “Where are we? Two?” Duh.

What’s Cletus without a little hill work? Thanks Slide Rule. This time I decided to keep the count simple. Seven Derkins at the top, seven WWIIs at the bottom. Even I could keep up with the count on this one. “If you can’t Q it, don’t do it.” I guess this applies to counting as well. Was planning to start with WWIIs, but Banana Seat had different ideas. I must have reached the limit of 30 seconds of explaining the exercise when he took off up the hill. This man likes to keep moving!

Earlier in the week, I had promised a return to classic Cletus exercises, so time for BTW! PAX found a spot on the brick wall outside the east end of the Hunt Center. Easy count of 10, followed by 10 squats with good form. Form should mimic how you would squat with a barbell on your shoulders–chin up, chest out, butt out. Breach suggested that a good way to do that is by doing prisoner squats, so we did.

Time to mosey to far parking lot, COT, name FNGs, and join Crazy Ivan for their COT and bidding on Breathtaker–new charity for month of August.

Mary: Cupid led some planks with arm raises on each side while I got my phone.

Announcements: FB, Slack
T-Claps (Recognition): Slide Rule for leading July’s Breathtaker fund-raising for Meg’s Smile. About $6,700, which enough for about two “smiles.”
Prayer: Help doctor’s diagnose Noah’s Ark’s wife’s illness. Keep him strong while supporting.

 

Cave Man Workout

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ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.

 

 

Nothing Has Changed in 4 Years…

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22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

  1. Jump shot 15x
  2. Double Airborne Heisman
  3. Run Stance Squats (switch feet-looking forward, touch toe)
  4. Swing Kicks
  5. Twist Combo, tip-toe twist
  6. Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

  1. Biceps – In –  15x
  2. Triceps – Bent over curls
  3. Shoulders – Arnolds
  4. Biceps – Front
  5. Triceps – Overhead extensions
  6. Shoulders – Overhead
  7. Biceps – Outer
  8. Triceps – Tricep press on your back 40x
  9. Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

Blood, Sweat, and Tears at Cletus

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FNGs: Welcome “Sea Legs” – OBX’r who moved inland. Scraped knee on BTW today.
Warm Up: Mosey to “Rock” parking lot. SSH x 30, GMs, tricep stretches, arm circles 15/15
The Workout: Part 1. Four corners. Partner up, wheelbarrow to first corner, 5 burpees OYO; wheelbarrow to second corner 5 burpees OYO; wheelbarrow to third corner, 5 burpees OYO; and finally–see a pattern here? wheelbarrow to fourth corner 5  burpees OYO. Da Business says wheelbarrows are his favorite!

Mosey to scoring tower Indian style. PAX plank up in a line. FNG Sea Legs started us off with 5 Merkins, hopped over each PAX to front of line. PAX continued for 3 full rotations.

Part 2. Circle up at scoring tower for Squats/BTW. YHC demonstrated good form for squats: Chin up, chest out, alternate hands touching ground between feet. Squats 15 count. Next, BTW 15 count. YHC shared good form–better balance and easier if your hands are as close to wall as possible. YHC spotted our FNG on these. Nonetheless, FNG scraped knee while coming out of BTW. Dang! Hence, BTW once again draws blood–just like @Slide Rule at Tiger Blood. Finished three rounds of squats/BTW here today, with blood spilled!

Mosey to spectator platform Indian style. This time, Guantanamo until all PAX rotated 3x. PAX was feeling it by now.

Part 3. What’s Cletus without Erkins/Derkins/Dips? Kept this one to only two rounds because the PAX showed signs of fatigue, plus I wanted to have time for a good Mary with Shredder’s standing squat. Mosey back to tennis courts for Mary.

Mary: Da Business launched Mary while I circled back for Bernie and FNG Sea Legs. Homer to Marge, Pickle Pounders, American Hammer, Australian Snow Angels. Popcorn Mary: Shoulder taps, nipplers, mountain climbers, Freddie Mercuries, more.

Finally: Brought back Shredder’s “Embrace the Suck” 2-minute squat hold. YHC demonstrated proper form. Slight squat with knees over feet. Chin up,  chest  out, arms relaxed hanging. Start clock. Pray, think about puppies, puppies on the beach, whatever works for you. PAX was grimacing at 1-minute mark. Hung strong for final minute and final 10-second count down. Ended workout right on time!
Announcements: Check Slack, FB. Breathtaker belongs to Slide Rule, earned through online bid.
T-Claps (Recognition): Bernie for bringing Sea Legs; Sea Legs for finishing solid
Prayers: Crablegs on the road. Check out his posts.

EC: YHC joined Crazy Ivan ECs: Dahmer, Pablo, Dumbo

Go to the hill and make it suck

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FNGs: Angel & Pyle
Warm Up:

Tennis courts, SSH, Imperial Squat Walkers, Fazio+Overhead+Seal Claps

Merkins

Blue Devil’s x10 🙂
The Workout:

Go to the hill, make it suck.

There were irkins, derkins, dips.  We went up, we went down.  Once we went up backwards via crawl bear (this was, in fact, not a great idea.  Props to Yogurt for solo completing that one).  We did WWII, star jumps.

One time, we went across the field via broad jump burpee, came back via bear crawl.

Did a round of Jack Webb’s for fun.

After that, the FNG and rest of the pax were revisiting the wisdom of showing up.

 

So we went to the pavilion and did a Banana Seat throwback…. Bear crawl parade on the picnic benches.  Hands on the ground, feet on the benches, go the length.

Bttw, because I love you Lucky.

 

Quick trip to the playground for 3 rounds of pullups, WWII, merkins.

 

Head to shelter for Emeril’s cool down yoga.
Mary: yoga with Ivan
Announcements:

Need more help with 3rdF this month.  We were asked to man a golf tournament+silent auction.  Still need 3-5 #HIM to step up and fulfill our commitment.  See Slide Rule, Wiggly, or Slack for details.
T-Claps (Recognition):

Pigpen took taker for next week.  Props to Yogurt for making it up that hill!
Prayer:

Warbucks pregnant wife fell and passed out yesterday.  Scary, but seems everyone is ok.  Crab Legs, Shredder.

Bunch of Bad Backs

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FNGs:None
Warm Up:Quick mosey to big parking lot.  SSHx15, Sumox10, MNClubx10, Merkinx10, IWalkx10, HillBx10
The Workout: Pick your partner and size matters.  You are going to put your partner on your back and do 10 squats with said partner on your back and then partner carry to the other side of the lot and then switch and then 10 squats and partner carry to other side.  This was done twice per partner and this is where we learned that several of the pax have bad backs and modified to other exercises.

Next up was mosey to playground for 3 sets of alternating pull upsx5 and WW2x5.  Then over to track where one partner would run one way and the other the other way and when you met on the other side, paddy cake merkins x 10, repeat to other side and LBC’s in cadence x 10.  This was done 3 times each side and then a quick mosey to the steps by Hunt Center for box jumps up the steps and then run back around to bottom of the steps and then bear crawl up the steps and then back around.  Total of 4 trips up and around the steps.  Lots o running today men.

MARY:  box cutterx10, windshdx10, H2Mx10, Pickpoundx10, FredMx10, widegrip merkx10, CarDryDocx10, 20 count plank, amerhammerx10, finish with the signature bulldogx10

Announcements:  Mookie just finished a 7 pack with breathtaker.  Draper brought us up to speed on all the runs in Holly Springs.  Skidmark spoke about the eye patch and the meaning behind it.
T-Claps (Recognition):
Prayer:  Crablegs is still traveling.

Milli Vanilli’s Greatest Hits

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Warm Up

Warm up consisted of good mornings, 36 SSH for 36 months of F3 for me, daisy pickers, imperial walkers, hill billy’s, merkins and Michael Phelps

 

The Workout – My Greatest (aka: favorite exercises)

  • John Cusack with rocks to the abyss
  • Circle up for curls for the girls than wheel barrel up the stairs, Spiderman down the ramp and run back to the abyss to repeat with other partner
  • Back to rock circle for ruh rohs than sprint up grass hill for type writers followed by returning to the abyss
  • Triceps extensions with the rocks and John Cusack back to parking lot for some barely curling
  • Circle up for some Jack Webs with rocks
  • Return the rocks and run to the tennis courts for Mary

Mary

Freddy Murcury’s

Low, slow flutter

WWII

Homer to Marg

Have a nice day

 

Announcements

Refer to Slack and July 4th convergence at 6:30 am at Womble

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement and continued prayers for Crab Legs

Better late than never

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FNGs: Rousey
Warm Up: Jog to large parking lot for SSH x 15, Goodmorn x 10, Cott Pic x 10, Sumo Sq x 10, Merk x 10, Mt Climb x 10.  Mosey to outdoor stage
The Workout: Against Lucky Charms directive, we did Jump Squats x 10 and Balls 10 count in cadence.  This was done 3 times.  We then did an Indiana Run around the soccer field with last guy doing 3 Merkins and then running to the front.  Stopped at the picnic pavilion for 3 sets of Urkins x 10, Durkins x 10, Dips x 10 and one leg lifts x 10 each leg.  Mosey to big parking lot and gather a rock for a favorite of mine called 4 corners.  1st corner, 20 x gound pounders, Lunge walk to next corner.  20 x curls, Bear crawl to next corner.  20 x triceps, lunge walk to next.  20 x straight leg dead lift, crawl bear to next while pushing rock.  20 x shoulder press, lunge walk to next.  20 x squats and bear crawl back to start while pushing rock.
Mary:  10 x LBC, 10 x Freddy Mer, 10 x Pickle Pound, 10 x Wide Merkin, 10 x Bulldogs (Da Business specialty)
Announcements:  None because Slide Rule did Crazy Ivan(HaHa)
T-Claps (Recognition):
Prayer:All unspoken.

Great to lead this group and my apologies for taking so long to get this BB posted.

Crazy Indian and the Medicine Ball

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https://www.youtube.com/watch?v=3VgufM9iLbI

EC: Aquaman, Bulls Eye, Cowboy, Cupid, Full House, Slide Rule.

Some PAX were still rolling in at 5:30. Thought they were all FIA, but then BAM! Crab Legs!

FNGs: Welcome STP–The Racer’s Edge. Disclaimer given.
Warm Up: Mosey to upper parking lot. Fancy feet step up on parking curbs, two steps per curb. All the way down, then all the way back up. Circle up for SSH 25x, GM 10x, the Sprinkler (arms pointed out front, in cadence left 1, front 2, right 3, back to front 4 = 1 rep). Loosens up torso. 10 Merkins, followed by Downward Dog.

The Workout: Was looking forward to applying this format. Indian 1: Kicked off the Indian-run-themed-workout using a 10 lb. medicine ball I picked at a yard sale. This exercise was requested a while back by Deadbolt–I think he called it Pass the Pill. Indian run formation, pass the ball to person behind you, then the six ran the ball to the front. Rinse and repeat. PAX passed the ball at first, but then we advanced to a blind overhead toss. The drop rule was in effect. Drop = five burpees. Was a little slow at first, but then Bulls Eye spiced things up with a drop or two. Probably caused by those gloves he was wearing! Or maybe the bad tosses? Either way, Cupid has dibs on borrowing the medicine ball for his next workout. Medicine ball ultimate?

The Good Morning Burpee was in full effect. Say Good Morning to a walker/runner, if they return the Good Morning, then we do five burpees. We got stiffed on several good mornings–or maybe just could not hear them. Finally, we got a solid Good Morning from Crab Legs as we converged on the greenway. Five burpees, finally!

Indian 2: Rail Road Indian Run. PAX planked up about two feet apart. The six jumped over each PAX, moving to the front of the line. Keep those hips down Slide Rule! Continue til all PAX have jumped.

Indian 3: And this was the toughest one. PAX does low slow flutter while the six does 10 WWIIs. Upon completing the WWIIs, the six runs to the front. I had planned to keep doing low slow flutter continuously, but that proved too much. Thus, we “rested” while each six ran to the front. This was a long round, even with only 12. There were more than single tears on this one!

Field of Dreams/Diamonds Are Forever. More Indian run to baseball dugouts, but sprint from greenway to scoring tower. Meet up at home plate, count off 1, 2, 3, 4. Ones go to first base line for Merkins, twos to second for squats, threes to third for LBCs, fours = the clock at 15 burpees. Complete the burpees and head to first, each group advance until each group did the burpees.

Only 10 minutes left and still want to do feature exercise: the Crazy Indian. Mosey around pond to amphitheater. Assume BTW position. First PAX drops to feet, runs around the wall, cues the next PAX, just like an Indian run, til all PAX have run. Lots of shaking arms–perfectly normal. Done!

Mary: No time, joined kettle bell COT
Announcements: Crab Legs shared his goals during his leave from work: spend time with family and have an impact on ALS. He announced that he will be achieving both soon, as he visits every major ballpark across the country. He’ll visit with and interview folks whose lives have been affected by ALS. He plans to share his journey and those stories via every social media outlet available. Plus, he’ll be looking for mainstream media coverage as well.
T-Claps (Recognition): Nice work by those posting EC this morning!
Prayer: Safe travels and high impact for Crab Legs and his family on their cross-country summer adventure.

5 Year Anniversary Special

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As always, it is an honor to get out and lead the group.  Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool.  It was one of the best decisions I made to say, sure let’s do it.

To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus.  It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)

The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…

Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus.   Be sure to check these off the list:

  1. Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you.  Mine was to complete a marathon under 4 hours.  It  took me five marathons to make it happen, but each year I got faster and the goal was accomplished.

2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom.  Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.

3. Find someone that you can get behind and support.  Maybe it is helping them reach a goal or supporting challenges they are facing.  You will find that you get so much more by helping someone reach their goal then achieving your own.  Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.

4. Step up and Lead.  If you haven’t led a site Q – Do it.  Move on to leading a 2nd F or 3rd F.  There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.

5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year).  The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs

Now on to the workout….

Warm Up:

Quick mosey over to the grass parking lot for warm ups.

Good Mornings X 10

Jacked UP!

SSH X 50 IC

Seal Jacks X 40 IC

Smurf Jacks X 30 IC

Plank Jacks X 20 IC

Chilly Jacks X 10 IC

The Workout:

Play Ball (two rounds)

PeakWeek brought me out to Cletus for my first F3 workout.  I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.

Here is how it went down…

Partner up.  Each partner went in opposite directions from home plate jogging the infield baselines.  When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins.  After the merkins sprints to centerfield  meeting up with your partner for 10 brokeback merkins each and continue back to home plate.  Everyone completed two rounds and held people’s chair until all were finished.

Next up….

Wall of Pain- concession stand

Australian Mountain Climbers X 20 IC

Recover with 10 squats holding wall IC

Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC

Recover with 10 squats holding wall IC

Balls to the wall X 20 IC

Recover with 10 squats holding wall

Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.

Finally the PeakWeek special…

One round of suicides on each line followed by partner frog jumps.  Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.

To drive home the pain of the Frog Jumps we did two rounds.

People’s chair until everyone is finished.

Mary:

  1. 5ive inch leg hold X 5 IC
  2. 15 Inch leg hold X 5 IC
  3. Americana Hammer X 15 IC
  4. Freddie Mercury X 15 IC
  5. Boat Canoe X 15 IC

Announcements:

Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker.   Yogurt will help you get faster – Give it a try!!

I shared 5 F3 Southwake recommendations above.

T-Claps (Recognition):

I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group.  Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner.  Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!

Prayer:

CrabLegs and all those who have and are serving!

2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!