Crippled Q

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Welcome Foghorn – virgin to GP. Lots of mumble chatter with sexual innuendos today as we worked out – guess there is lots of excitement about Valentines day.

Warm up

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills.  Stretch it out with Pigeon Pose.

30 Prisoner Squats.

Mosey to the Bathrooms

4 Sets of  Wall Sits 10 ct down the line

4 sets of Balls to the Walls 10 ct down the line

30 Squats

The Workout

Mosey to the Rock Pile – rotate rocks between sets. Pumpkin Spice decided to grab Texas which was a beast of a rock- Thanks Pumpkin.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 20’s – Ground Pounders
  • 4 sets 10’s Windshield Wipers
  • 4 sets 10’s of Rockies
  • 4 sets of 20’s Bench Press
  • 2 sets 30ct 6 inches
  • 20 LBC’s
  • 10 WWII’s
  • In preparation for Valentine’s day: 10 ct Homer to Marge left leg up then right leg up, 20 standard H2Ms, 30 ct Chillcut Planks and 2 set of 20ct Pickle Pounders.
  • 20 Standard Merkins, 10 Wide Grip Merkins, 10 Hand Release Merkins, 20ct Supermans
  • On your knees to finish off with 3 sets of 20 Overhead Press + 20 Curls.  If the M asks why your knees are so dirty, just tell her that’s just part of F3.

30 Al Gore Squats

Throw Rocks back to pile and circle up for COT

Announcements:   Pumpkin’s M is conducting a talk with 25 pastor’s wives about sex today. Lucky man Pumpin. 4th Annual F3 CSAUP at ATT today.

Prayer Requests:  Pumpkin Spice is experiencing constant ringing in his ears and may need hearing aids,  Dauber’s Daughter is running 4X8 at States today at noon.  Forceps asking for continued prayers for his marriage.

Forceps took us out

Welcome 2.0 Black Knight

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Welcome 2.0 Black Knight to the fold.

Warm up:

25 SSH, 10’s –  Good Mornings, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills. Stretch it out with Pigeon Pose.

The Workout

Mosey to the Rock Pile – rotate rocks clockwise between sets. 2.0’s in center circle rotate while HIMs rotate outer circle

  • 4 sets of 20’s – Curls for the girls,
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 20’s – Ground Pounders

Mosey to the Bathrooms

3 Sets of  Wall Sits 10 ct down the line

3 sets of Balls to the Walls 5 ct down the line

Cusack rocks and Mosey to Playground w/ Rocks for Aik’n Stations.

  • 3 sets of 20’s – Bench Press
  • 3 set of 20’s – Windshield wipers

Break up into groups of 2-4 and rotate stations

  • Aik’n Abs: 15  American Hammers,  20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Erkins, 15 Shoulder tap planks
  • Aik’n Legs: 20 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Homer to Marge
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs:  20 Squats, 20 Step Ups, 10 Star Jumps, 15 – 3 Ct Mountain Climbers

Cusack Rocks back to pile and circle up for COT

Announcements:    Feb 9th 4th Annual F3 CSAUP at ATT. Bike, run, roller skate or any combination (various mile options).

Prayer Requests:  Prayers for Sugar’s neighbor Bob who is undergoing Kemo for cancer. Emeril took us out.

Groundpounder 1/19/2018

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Pax of 6 for Ground pounder:

Shredder, Pikachu, R-22, Doogie, Dovetail

Breach on the Q

Warm Up: Run down the parking lot to the 2nd-speed bump, turn back to the fence. 22 count of Irkins and then hop over the fence back and forth until the big gap. Mosey over to the hill and run up and backpedal down over behind the baseball field. Circle up for 22 counts for SSH, Good mornings, Imperial Walkers/Hillbillies and windmills. Grab some wall for 22 Count dips.

The Workout: Run up the bleachers, at the top 10 Irkins at the bottom 5 burpees. Reapeat for 3 cycles. Mosey over to batting cage fast feet around the perimeter. Mosey over to the fence. Traveling planks around the fence until the bricks stop. Mosey over to the rockpile.
Grab a rock and circle up for around the world. 22 curls for the girls..rotate to the left..22 count tricep extensions rotate..11 up and over merkins…rotate 11  Wunderbras… rotate 11 Wunderbras.. rotate..11 up and over merkins back home for another set of 22 count curls for the girls.
Mosey to the picnic tables for around the world core..22 counts of shoulder taps, pickle pounders..American hammers.. crab cakes. Diamond merkins and reverse hop bridges. Move over to the curb for 22 counts of step ups..11 right 11 left. 22 counts of irkins and dips.
Mosey over to the disc golf circle for a little duck duck goose. 1 duck runs around the circle and chooses a goose. If the goose catches the duck choosesse his exercise. If the duck gets back to his spot first he chooses for the goose.
Mary: 5 Turkish get ups and 22 cadense count of SSH.

Prayer: Prayers for Shredders dad and for other pax members family for their health battles. Close out in prayer.

The Great Eight

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8 men pounded one out this morning including our friends WWW and Disco Duck from Carpex who will be leading GP next Saturday.

Warm up:

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 15 SSH, 15 Midget Jacks, 15 Windmills

The Workout

Mosey to the Rock Pile – rotate rocks clockwise between sets.  Most PAX chose a rock they would write home about with 2 exceptions – these 2 pebbles could not be described as man makers.

  • 3 sets of 20’s – Curls for the girls,
  • 3 sets of 20’s  – Overhead Tri-press
  • 3 sets of 20’s – Ground Pounders
  • 3 sets of 20’s – Bench Press
  • 3 set of 20’s – Windshield wipers
  • 3 sets of 20 ct – 6 inches

Mosey to the Bathrooms

3 Sets of 20 ct Wall Sits alternating rocks every 5 ct shift from Rock Out to Rock up

3 sets of 40 ct Balls to the Walls (each PAX counts to 5 down the line)

Mosey to Playground w/ Rocks for Aik’n Stations. Break up into groups of 2-3 and rotate stations

  • Aik’n Abs: 15 – 3 ct American Hammers,  20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Derkins, 15 Shoulder tap planks
  • Aik’n Legs: 20 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Homer to Marge
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs:  20 Squats, 20 Step Ups, 10 Star Jumps, 15 -3 Ct Mountain Climbers

Return the Rocks and circle up for COT

Announcements:    2nd F at Harris Teeter Starbucks and 9AM Bass Lake Ale House,  SW/Carpex Q-Swap all next week (You won’t want to miss Paradise City).  Healing Transitions really in need of men’s clothing especially business attire (bring them to any AO – folded nicely or on hangers).

Prayer Requests:  Continued prayers for Auxfart as he recovers at WakeMed Raleigh (rumor his name may be changed to Asphalt).  WWW took us out.

GroundPounder 12/29

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Pax of 6 including 2 FNG’s for an early Sat morning workout. R22, Forceps, Nemo FNG (AMD) and FNG (Pony Boy) Breach on the Q Warm Up: Jog down to […]

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Bless me Father for I have sinned

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3 Real Men doubled down U Turn+GP and got stronger.

Warm up:

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 20 SSH, Lounging Pigeon stretch

The Workout

Mosey to Bathrooms

40 ct Wall sits &  Balls to the Walls (each Pax ct to 10).  Park ranger showed up so we moved on.

Mosey to the Rock Pile – rotate rocks around circle between sets.  This time every PAX picked a rock they would be proud of (one in particular was deceptively heavy).

  • 4 sets of 20’s – Curls for the girls,
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 20’s – Ground Pounders

Mosey to Playground for Aik’n Stations

  • Aik’n Abs: 20’s LBCs, Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 20’s Merkins, Dips, Erkins, Shoulder tap planks
  • Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps OYO,
  • Aik’n Abs: 20 cts, Pickle Pounders, WWIIs, Homer to Marge, American Hammers
  • Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman, 20 Dips, 50 ct Standard Planks (w/ alternating arm raise)
  • Aik’n Legs:  20 ct Squat Hold, Mountain Climbers and Plank Jacks

6 Minutes of Mary: 6 Inches, Box cutters, Leg lift Homers

Announcements:    Wrightsville Beach half/full coming up.  Make sure you have housing accommodations as you don’t want to miss the Crablegs 5K walk on Friday evening and the after parties.

Prayer Requests:  Prayers Brandon (TIN member and Hope Community friend) who is still paralyzed from a boating accident.  Praise for great relationships with in-laws and a reminder to verbally share our love and appreciation for with them this holiday season. Prayers for Shredder and family – may they find peace after losing his Mom last year.

Mumblechatter:  The confessional reference: 1 PAX reminisced about a few hot teachers in high school during 2nd F at Starbucks and the carried the conversation over to GP and there was a discussion about some naughty teacher behavior and Panama City

PT’s 5 Pack

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5 Men got stonger today and GP & Peeping Tom completed another 5 pack. Nemo wins the coveted Double Down award today for posting at both U-Turn and GP.  Thanks for your continued support Nemo. 

Warm up:

10’s –  Good Mornings, Fuzzy Arm Circles Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH

The Workout

Mosey to Bathrooms

3 sets Wall sits &  Balls to the Walls (each Pax ct to 10)

Mosey to the Rock Pile – rotate rocks around circle between sets

  • 4 sets of 20’s – Curls,
  • 4 sets of 20’s Overhead Tri-press
  • 4 sets of 15’s Ground Pounders (Deep Squat w/ Overhead press)

Cousak to Playground for Aik’n Stations

  • 20 Windshield Wipers with Rock extensions
  • Aik’n Abs: 20’s LBCs, Rockies, 6 inches & Chillcut Planks
  • Aik’n Arms: 20’s Merkins, Dips, Derkins, Shoulder tap planks 
  • Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps, 10 Split Jacks, 20 Mountain Climbers
  • Aik’n Abs: 20 cts, Pickle Pounders, WWIIs, Homer to Marge, American Hammers
  • Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman, 20 Plank Jacks

Announcements:    F3 Southwake Christmas Party next Saturday at M4L’s, CSAUP on Saturday 6-10AM (come out and do what you can however you can).  Encouragement to participate in the Wrightsville  walk w/ Crablegs.

Prayer Requests:  For Ausfahrt and his family as he recovers in the ICU from a bad motorcycle accident, Health for Puddles and Crablegs.

The Slide Rule Guilt Trip

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Special thanks to Slide Rule for guilting Dauber and Nemo into posting GP but then bailing out.

Warm up:

10’s –  Good Mornings, Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH

The Workout

Mosey to Bathrooms

3 sets 20 ct Wall sits &  Balls to the Walls

Mosey to the Rock Pile – rotate rocks around circle between sets

  • 4 sets of 20’s – Curls,
  • 4 sets of 20’s Overhead Tri-press
  • 4 sets of 15’s Ground Pounders (Deep Squat w/ Overhead press)
  • 20 Windshield Wipers with Rock extensions

Mosey to Playground for Aik’n Stations

  • Aik’n Abs: 20 LBCs, 15 Rockies, 20 ct 6 inches & Chillcut Planks
  • Aik’n Arms: 10 Merkins, 10 Dips, 10 Derkins, 10 ct standard plank (rinse and repeat twice)
  • Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps
  • Aik’n Abs: 20 cts of Pickle Pounders, WWIIs, Homer to Marge, Box Cutters
  • Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman & Shoulder tap planks
  • Aik’n Legs:  20 ct Squat hold, Mountain Climbers, SSH, High Knees, 7 OYO double Merkin Burpees

Announcements: Nemo’s Ugly Sweater Christmas Party tonight (special thanks to Jeanette), Reminder to sign up for Wrightsville if you haven’t already.

Prayer Requests:  For health and happiness for the Men and families of F3, For all the students dealing with the stress of finals and major papers/projects, Lipstick’s Grandmother dealing with Dementia,  for DD and his family going through a tough time, for everyone’s marriage (reminder that we are one in Christ and to reflect His love for us through our relationships with our spouse)

Groundpounder 11/24

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Pax of 4 for a cold rainy Groundpunder

SlideRule, Screen Door and welcome FNG (Mapquest)

Breach on the Q

Warm Up: Jog around Jones park disc golf course back to the parking lot for 20 reps of SSH, Imperial Walkers/Hillbillies, Good mornings and Prisoner squats

The Workout:  Mosy down to the pavilion at Veterans Park for some 20x Dirkins, Dips, and Irkins, forward lunges, step ups, V-ins on the benches.

Plank series of renegade row, plank jacks and opposite elbow to knee mountain climbers.

Back on the move around the pond, stopped by the workout area from some more Irkins and then on to the memorial where we stopped to reflect and do 20 more merkins and 20 more step ups.

Mosey back up to the flag poles for 20x imperial walkers and hillbillies. Back on the move to Jones Park.

Mary: Finished with 20 SSH, 10 burpees, 20 Copperhead Squats, and 20 goofballs.
Announcements: Wrightsville 1/2  in March

Prayer: Safe travels for Screen door and Mapquest back home.

2 Got Stronger today

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Warm Up:

20’s: Fuzzy Arm Circles, SSH, Windmills,

10’s: Daisy Pickers, Good Mornings, Imperial Walkers & Hillbillies

The Workout

Mosey to Rock Pile (rotate clockwise)

  • 4 sets of 20’s – Curls
  • 4 sets of 20’s – Tricep press
  • 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

Mosey to playground where the stench of dirty diaper was strong.

Aik’n Abs – 20’s: LBCs,  Pickle Pounders, WWIIs, Homer to Marge

Aik’n Legs- 15’s: Step Ups, Lunges, High Knees, Split Jacks

Aik’n Arms- 15’s: Merkins, Derkins, Dips, 20 Shoulder Tap Merkins

Aik’n Abs – 15 American Hammers, 20 Rockies, 30 ct Chilcutt Planks

Aik’n Legs: 20’s: Squats, Step Ups, Mountain Climbers

Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips

Finished off with LSFs, One leg Homers, Supermans and plankarama (standard, right leg and arm up, left leg & arm up, chillcutt, low & hold)

Announcements:

Bottle share tonight 7-10pm (200 Treyesan Dr, HS),

F3 Social Pig Picken tonight at 5 PM (North Hills Club Pavilion)

Prayer Requests

Prayers for military,  veterans, and their families.  Healing for  Pikachu’s achilles,