And then there were 2

/in /by

Nemo on 2 slow miles EC, Breach joined on time.  No other takers on a nice Sat morning.  Should have headed over to Starbucks to recruit the U Turn crew.  So what do you do when only 2 show up?  Pack it in?  Head home?  Stand around?  Nah, we worked.

Warm Up: Some stretching as we decided on a run-centric workout
The Workout: Headed into the woods and over to Veteran’s Park with Breach making pace and pushing Nemo.  Made a stop at the park for some sets of exercises, then headed back out on the run through the neighborhood.  Back to the park for more rounds then another lap of the lake.  Stayed on the run back to Jones Park and along the entrance road for a few extra steps
Mary: Cooled down with some stretching OYO
Announcements: General discussion
Prayer: Unspoken lifted up

Ground Pounder – Pikachu’s Beautiful thing

/in /by

5 PAX came out for GP (2 post U-Turn)

Memorable Quotes:

“Running behind Pikachu is a beautiful thing, Do you eat dog food Pikachu – cause it smells like dog farts, Thought we were doing 100, Pick a rock as big as the love you have for your brothers, Rock of Gibraltar”

Warm up:

10’s –  Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, SSH.

The Workout

In honor of Blue Hen’s 40th we did a 40 Ct Blue Hen Balls to the Walls

In honor of Crab Leg’s 50th we did 50 Dips

Aik’n Station:  Rotate stations Clockwise

  • Aik’n Legs –   15’s – Box Jumps, Lunges, High Knees, Split Jacks
  • Aik’n Arms –  15’s – Merkins,  Derkins, Dips, Shoulder Tap Planks
  • Aik’n Belly –   20’s – LBCs, Pickle Pounders, WWIIs, Homer to Marge
  • Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Belly -15 American Hammers, 20 ct 6 inches, 25 Rocky’s, 30 ct Chilcutts

Rock Shock Mary

Mosey to Rock Pile – rotate rocks around circle between sets

  • 4 sets of 10’s – Curls,
  • 5 sets of 10’s Overhead Tri-press (in honor of Crab Legs 50th)
  • 4 sets of 10’s Deep Squat w/ Overhead press,
  • 4 sets of 10’s Standard Press

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

DD talked about the upcoming CSAUP (details posted on FB), 2nd F Salamander Game Fri, July 20th (get seats in section 105).

Prayer Requests:  Nemo’s friends – Jen and Lynn battling breast cancer, Forcep’s Mother-in-law in hospital

 

Ground Pounder in the rain

/in /by

6 PAX came out for GP (5 of which doubled down after U-Turn).

Warm up:

10’s –  Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, Merkins and SSH.

The Workout

Rock Shock

Mosey to playground and circle up – rotate rocks around circle between sets

  • 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, American Hammers

Aik’n Station:  partner up and rotate stations

  • 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

15 count Rock Planks

  • 3 sets: Standard Rock Planks
  • 3 sets: Crab Planks

One partner planks while the other does Squats, SSH and LBCs

Mary: 10-15 reps dealers choice: Curls, Plank ski hops, LSF, Dips, American Hammers, LBCs

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

Skidmark has shirt orders, O2 Fitness – Run the Springs 3 race series,

Prayer Requests:  Pax on the DL (187, Draper, DD, & Crablegs), Bufford’s friend passing, Safe travels for Farva’s family next week, Forceps big interview Tuesday 10AM-5PM.

6/23/18 Ground Pounder

/in /by

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).

Ground-Pounder

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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

  1. The Natual-  22 count merkins, big boy sit-ups right leg step ups, left leg to step up and side straddle hops.
  2. Forceps– Each pax member Bear crawl around the veterans memorial while the rest exercise, (Mountain climbers, derkins, merkins, chill cut plank hold squats)
  3. Pikachu– Each pax member does 10 pull-ups while the remaining pax does 10 merkins
  4. Breach- Fun with rocks 22 reps (Curls for the girls, Sumo Squats, Truck twists, Tricep extensions and Overhead press)
  5. Mookie– 22 reps (Carolina Drydocks, Irkins, Standing Mountain climbers, merkins)

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

 

Ground Pounder

/in /by

Warm up:
10’s – Good Mornings, Don Quixote’s, Imperial Walkers & Hillbillies, Standard Merkins
20’s – LBCs & Homer to Marge

Rock Pile -(pick a big’n)
circle up rotate rocks around circle between sets
30’s – curls, overhead tri press, bench press w 6inches,
20’s American hammers, Windshield wipers

Break into 2 groups rotate stations
Aiken Leg station- 20 Box Jumps, 20 Squats, 20 Split Jacks
DD station – 20 Dips, 20 Merkins, 20 lunges
PS Station – 2 sets of 10s – 20 pull ups, 20 WWII, 20 Squats
Tables: 20 Derkins, 20 Erkins, 20 LBCs

Mosey back to Rock Pile pair up 1 rock per pair
1 planks while 2 sprints to 2nd speed bump and back
2 sets: weighted planks and crab planks
Jail break to bathrooms:
Balls to Wall 7 X 10 Count

Mosey back to parking lot
Circle up: 10s- Pickle Pounders, Mnt Climbers, Cotton pickers, Freddie Mercuries

5 min Cool Down: Shoulder stretches, Heels to Balls, & Hammies.

Announcements:
Farva completed a 5 pack for his Birthday week – great work Farva
F3 Picnic in the Park today at Harris
Healing Transitions needs us- 2 PM Friday afternoons- make a commitment to post once a month. We get more than we give.
Pax talked about building real rations with others to share our hearts – find/give support

Prayer Requests: Pax on the DL, Crablegs, making real bonds with others to share our hearts,