3- pax for EC Warm Up:Good morning,windmills,40 ssh hops, 40 imperial walkers. The Workout:4 shuffles left burpee, 2 shuffles right burpee the length of parking lot. Jack Webb style wall taps and half burpees 40-10. Jack Webb style step ups and squats 10-40.
Mary: some 20 count some 40 lsf, American hammers, box cutters, hello dolly, lbcs, pickle pounders, heel taps, alternating leg v ups. Announcements: June 12th SHP bed build.
Prayer:India and covid, Fonzie mother in law and wife.
EC:There was 22 plus people running EC. So yeah I don’t have the names here. FNGs:Pile Driver Warm Up:
Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.
Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees
The Workout:
Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.
Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.
Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.
Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.
Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.
Mary:
Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl
Announcements: T-Claps (Recognition): Prayer:
All unspoken prayers
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dawgpoundhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDawgpound2021-05-05 14:18:482021-05-26 11:11:19Dawgpound Celebrates 4 years
Mary: PAX choice stretching Announcements: JOCO Iliad, 2nd F bed build and HSPD 5K check slack/FB T-Claps (Recognition): all Pax for adding some running to Thunder Prayer: all injured Pax- Wiggly and ShamWow. Praise to Gump’s recovery
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Katnisshttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngKatniss2021-05-05 11:14:422021-05-19 07:50:02Thunder Cinco de Mayo Mini Murph
9 Jedi’s showed up at Millennium Falcon Park for some Star Wars fun.
FNGs: These aren’t the FNGs you are looking for.
Warm Up:
Lap around the parking lot and circled up for:
SSH x20
Tatooine night clubs
Jar Jar Binks (goofball)
Yoda Humpers: Did you know? Yoda was almost played by a monkey.
Imperial Squat Walker
The Workout: Bataan Imperial Death March
Split into 2 groups and run around block for a Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.
7’s- death star jumps / Skywalker merkins (hand release – luke’s missing hand) with an increasing burpee halfway across the parking lot.
Land speeders – aka wheelbarrow suicides – start at island and move forward 1 parking space line, do a derkin and reverse back. switch as needed (increasing burpee at switch). Each partner went 3 space for 2 rounds
Next up, over to the playground. Pax formed 3 man groups for 3 rounds of with 1st exercise being the counter:
1: burpee pull-ups x5, lunges, knee tucks on swings
2: hanging knee tucks x10, lunges, knee tucks on swings
3: 20 count hang, lunges, knee tucks on swings
Over to the Jedi temple (aka picnic table).
Staying in 3 man groups, partner 1 ran around the parking lot while other 2 do box jumps/step ups and dips. 2 rounds were completed.
Mary:
Alphabet abs
Jakku hammers
LBCs
Have a nice day
Announcements:
SHiP build moved to 6/12. Sign up!
T-Claps (Recognition):
A good showing at the Nest this AM. Way to show up!
Dawgpound on his 4 year F3 anniversary
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/05/yoda_5-4-21.jpg?fit=770%2C430&ssl=1430770Warbuckshttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngWarbucks2021-05-04 14:38:072021-05-04 14:38:07May the Fourth Be With You
Announcements: Disney needs you – all of you – Sign-up! T-Claps (Recognition): Maybelline was already moving before the competition and is celebrating a 9-pack today. Prayer: YHC took us out
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/05/image-2.png?fit=190%2C265&ssl=1265190UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2021-05-04 12:14:422021-05-19 07:51:04Team Pokémon @ Purple Cobra
The Warden went down to Caveman and he was looking for a soul to steal, he was in a bind cause he was way behind and looking to make a deal. He came across the HIM sitting in his truck and he say boy let me tell you what. I bet you didn’t know but im an EC’er too and if you care to take a dare I’ll make a bet with you. Now you run pretty good ole boy but give the Warden his due, I’ll bet a Mace of gold against your soul that says I’m better than you. The boy said my name Dahmer and it might be sin, but ill take your bet to cause your gonna regret as I’m the best that’s ever been. Dahmer raise up your lighted vest and run your legs hard cause Hell’s broke loose in the Springs and the warden outs of the Quay, if you run this 2 miles hard you get this shiny Mace made of steel and if you lose you have to work out anyway.
The warden said let me start this show and AC/DC flew from his phone and a band of HIM’s joined in Lipstick, Hurts-a-Little, and Tail Pipes joined in and sounded something like this.
A mosey around the parking lot and up the stairs for a 22 count of Side Straddle Hops, Imperial Walkers/Hillibilies followed by some up, side, and back parking lot tracing back to the start for a few good mornings and weed pickers.
Well, that’s pretty good old son, but get in the circle and let me show you how its done, 7 stations around the horn, with a sandbag for clean and press, Mace for around the world, pain stick for Squats, Mace for lunge and shoot, Abs wheel for pain, Mace for controlled overhead chop and the heavy Mace for row your boats.
Pax rise up your effort and hit those exercises hard as the Warden is in the garage having fun, 2 mins of strait go child go, rotate and go get some more. 2 trips around the sun and we were done.
Now the Warden may have bowed his head because he knew that he was beat, by that workout that took the pax around the parking deck concrete. But when it was said and done, we will try again cause I told yall once ya son of bi!$ch I’m the best (Warden) that’s ever been, in South Wake..haha
Announcements: The May contest continues, let’s remember to accelerate each other for the right reasons.
Closed in Prayer
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Breachhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngBreach2021-05-04 11:09:072021-05-19 07:54:41The Warden Went Down To Captain Caveman
All of the usual staff were absent this morning, giving free reign to the prisoners who really had no idea how to run a prison. Luckily coupons were left for use and YHC showed up a little early to assess the situation and arrange the pain stations. ECers started rolling in so we got started.
FNGs: None
Warm Up:
SSH x20 IC
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
There were 5 pain stations set up and one timing station. The pain stations were
Pain stick – Squats and lunges
Battle Rope
Medicine Ball – Slams
Pain stick – Chest press, shoulder press, curls
Medicine Ball – Balboas
There was a tire with a belt attached to it that served as our timer. One PAX would strap it on and run from the bushes to the sidewalk and back while the rest of us worked at a station. When they finished we rotated.
After 4 rounds we took a break and went up to the club house for some people’s chair with seal claps and overhead claps and then BTTW. We did another round of the people’s chair and then headed back down (Pikachu was not happy we didn’t do BTTW again but I was the Q and I wasn’t.)
Another round of the pain stations was all we had time for.
Mary:
LBC x10 IC
Reverse LBC x10 IC
Knees to the left LBC x10 IC
Knees to the right LBC x10 IC
Homer to Marge x10 IC
Hello Dolly x10 IC
Announcements:
HSPD race on 6/12
Sleep in Heavenly Peace bed build on 6/12
Prayer:
Gump recovering from COVID
Pikachu and his M trying to conceive.
I really enjoyed this. I don’t know why it’s taken me so long to get out here but I plan on coming back to see how the regular crew runs it.
010000
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png0016-bithttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png16-bit2021-05-04 09:03:092021-05-04 09:03:09Jail Break at the Prison Yard
EC: Yoshi Warm Up: Good Mornings, Weed Pickers ;), SSH The Workout: Mosey to the rocks and partner up. Dora x2
First Dora – Partner 1 jogs around the fence while Partner 2 starts on 100 Ground Pounders, 150 Tricep Extensions and 200 Curls all done with the rocks.
Second Dora – Partner 1 does 1 Rock Squat and then John Cusack to the second post, 2 rock squats, then John Cusack to the third post, 3 rock squats, then John Cusack to the 4th post, 4 rock squats, John Cusack back to the start while Partner 2 starts on 100 Merkins, 200 Squats and 300 Monkey Humpers in cadence.
Mary: Some more stretching as we were all feeling some tighteness in our hammy’s Announcements: I don’t remember T-Claps (Recognition): N/A Prayer: Midget took us out
This is a backblasts that YHC is writing a month or so late as I got caught up in Snowbird’s March Madness Challenge in Raleigh and Backblasts got put on the Back-burner.
Workout Date: 03/31/21
For those of you who have been following Raleigh’s March Madness Challenge, the biggest competition was in the second week between Boitano and Spit Valve. These men went head to head: posting, pre-running, doubling down, even tripling down. When the dust settled, Boitano was victorious by a point! I asked Spit Valve what happened, and that’s when I found out about Thunder in South Wake. I immediately signed up to Q for 3/31.
The Heart of March Madness
Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
It’s been a month, and my FNG showed up in the middle so I really don’t remember. I hope I repeated the disclaimer.
Main Event 1) L-R step ups, Irkins, Dips, LBCs, Derkins under the picnic shelter 2) Rock work at the rock pile 3) Wall work at the amphitheater 4) Dora 1-2-3 to finish us out
Mary:
Various Mary exercises. I don’t remember which ones.
COT:
9 PAX
Prayers for babies on the way, couples struggling to conceive, a friend in a coma, a parent about to have heart surgery.
Rams took us out.
Naked Moleskin:
Boitano did not show. As late as this morning, he was still in the competition, trying to throw me off after The Blitz. He sent me congratulations earlier in the day, but I couldn’t decide if it was another head fake until halfway through Thunder. I still expected him to roll up with two FNGs.
Speaking of FNGs, Gizmo is my first FNG! Thank you, Boitano for pushing me. There’s no way I would’ve reached out to him it weren’t for you. He even texted me to bail out about 45 minutes before the workout. So I told him about the competition and that he could very well be the difference. It worked!
And my month-long CSAUP comes to a close. Well done, Boitano. You’re a hell of a competitor! (and pretty sneaky)
My next #F3Q21 #2021Challenge Q is Excalibur on 4/1 (tomorrow) as I make up some of the Qs I shuffled for March Madness.
-Pigpen
