60 Burpees in the WarmUp or Block Work Guarantee

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PAX/FNGs: PAX 14 (I am missing one tag – Doc, help me out). FNG’s – None

Warm Up: Slow short mosey around to end of parking lot. 1 Burpee, 20 SSH IC; 2 Burpees, 20 Cotton Pickers IC; 3 Burpees, 20 Merkin; laddering up to 10 Burpees with Windmills IC x 20, OH Clap (aka Ray Lewis’) IC x 20, Morrocan NC IC x 20, IW/HillBillies IC x 20, LBC IC x 20, Shoulder Taps IC x 20 PLUS 5 Burpees for Katniss rolling in late. 60 Burpees by 5:45 am – great way to start the day.

The Workout: Mosey on the path to the back side of the baseball fields where the hill is steepest for 11’s – merkins/BBSUs at the bottom; squats/star jumps at the top; mosey to the rock pile 10 reps, 20 reps, 30 reps…to 100 reps all with rocks cycling through side throws, curls, tri’s, OH press, side bends, wonder bra, bent row for a total of 550 weighted repetitions – with 10 Burpees called out by Katniss.

Mary: No time for Mary (ended on time, but not where we started).
Announcements: F3 Picnic
T-Claps (Recognition): UTI – tough workout with breath-taker and great creativity to raise money for Travis Manion Foundation.
Prayer: Praise for God’s blessings big and small. Healing prayers for PAX in the COT and beyond.

Disney won Breathtaker!!!

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PAX of  6 for EC and 11 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout $105 spent on breathtaker could buy.  Thanks to Deadbolt and Midget for stepping up with the bidding to secure breathtaker.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for a C0-Q that was sponsored by the most hated team in the NFC East.

EC: 187, Dawgpound, Emeril, Midget4Life, Dumbo, Axe,

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x20; Hillbillies x20; Sir Fazio Arm Circles.  There was a lot of mumble chatter from the PAX this morning during warm-up, so 5 burpees OYO.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school.  Q had the group stop to do some exercises which allowed all PAX to catch up; half the PAX held BTTW while the other half did mountain climbers in cadence x20 then switch and repeat.  PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped back at the football stadium entrance to repeat 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps and then revisited the wall where partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of shoulder taps, partners switched places and repeat.  PAX regrouped into 2 Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: LSF x20; Homer to Marge: 10 regular, 5 right leg up, 5 left leg up; Box Cutter x20; LBC x20; Pickle Pounders x10; HAVE A NICE DAY!

Announcements: Southwake family picnic, GrowRuck registration is open but it seems Midget and are the only PAX brave enough (check out this link: F3 GrowRuck)

T-Claps (Recognition): Dumbo and Dawgpound pushing the pace during EC!

Prayer: Bernie’s Family, Shredder and his family, Crablegs, PAX brave enough for GrowRuck

Final week of IPC

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FNGs:None but 3 pax came out to check out the IPC challenge.  A little miscommunication on starting time but we got a full 45 minutes of work out in.
Warm Up:Individual stretch
The Workout:IPC week 4

3 rounds for time

100 reps of either merkins or squats

100 meter run with coupon

100 reps of either Bonnie Blair’s or kettle bell swing

100 meter run with coupon

100 reps of either squat thrust with block or walking lunges

100 meter run with coupon

Mary: a couple leg stretches
Announcements: picnic oct 12th
T-Claps (Recognition):
Prayer: unspoken.

Plenty of Options…

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EC: Lipstick, Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH and 10 x Daisy Pickers. Discussed the routes and headed out.

The Workout:  There was a 3 mile and 5 mile option today at R4TJ. The majority of the group ran the 5 mile route and a few PAX got some extra miles in as well. YHC  was glad to see some new faces to take advantage of the 3 mile option and I headed out with them. YHC had taken the necessary precautions prior to departing the house to ensure there was not a repeat of the DNA retention issue. I wore a red shirt though, just in case…

Mary: MIA

Announcements:  Family picnic October 12th. Check Slack and Facebook for details.

T-Claps (Recognition): Rut and Master Shake. Glad you came out for some miles and good work!

Prayer: Continued prayers for Bernie and his wife, Shredder, Crablegs, unspoken

YHC took us out. It was an honor to lead.

Good to See a New Face

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Glad to have Quiver join us for a Murph tonight, especially as a few of the regulars were traveling this week.

Warm Up: Run 1 mile

The Workout: 100 pull-ups, 200 merkins, 300 squats

Mary:  Run 1 mile

Prayer:  Gratitude and guidance

Where’s LED? I mean Cupid? Ah hell. I got this Q

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PAX of 9 (+ 2 runners who joined us for COT) at Paradise City waited on our Q to show up. Expectations were @LED would be leading us.  Apparetnly there was a communication mix-up and @Cupid was actually supposed to run PC.   Regardless neither of them showed up so YHC took it upon himself to lead his favorite AO.  The PAX knew there would be running involved and they weren’t disappointed as we logged 3 miles doing the Nickel challenge.  Snap won with 6 repetitions.  Lucky tacked on 5.

FNGs: None

Warm Up: Jog around the soccer fields.  SSH, Good Mornings, Windmills

The Workout: Nickels:  5 burpees at bottom of the ramp.  Run to corner near tennis courts.   x5 deconstructed merkins (5 wide, 5 normal, 5 close).  Run back to ramp. Rinse and repeat as many times as you can.

Mary: 5 Burpees for Seabreeze being tardy.   Some Core and Stretching work

Announcements: See Slack

T-Claps (Recognition): N/A

Prayer: Dumbo took us out

A Nutcracker Trip to Vegas

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FNGs: N/A
Warm Up: Standard things.  SSH, Imperial Squat Walkers. Fazios.  A little jog.

Then we did the “Fast Feet Burpee Dash”:
– Hit each parking divider 3x with fast feet
– Burpee between
– Race your partner to the end of the lot

The Workout: Da Business’ Trip to Vegas (Or, as I put it, 5 Stations of Suck)

Partner up with someone of equal fitness who will push you.  Pick a station, any station, and rotate through the “fun”

Station 1:
10x Burp-Ups (1 burpee + 1 pull up)

Station 2:
Run up the hill backwards.
5x star jumps at top
5x blue devils at bottom
Repeat 3x, then move on

Station 3:
10x Irkins / Derkins / Dips

Station 4:
BTTW Crawl toward parking lot (20m?)

Station 5:
Burpee Broad Jump to entrance
Bear crawl back (50 yd?)

Repeat-O The Circuit 3 Times!

Mary:
It happened.  Normal stuffs
Announcements: Let’s party in style.  Sign up for that there picnic
T-Claps (Recognition): Props to UTI for following through with BT auction and showing up!
Prayer: Bernie, Norm.

Especially Bernie.  Bro, we’re here for ya.

1 Year for Purple Cobra as a Site

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This morning 14 Pax gathered for some new and some legacy Purple Cobra site exercises.  YHC started this site 1 year ago on 9/25/2018 and for the next 5 months or so led multiple beatdowns.  Some of these were revisited today for the 1 year site special.  Thanks to all who attended!

FNGs: None
Warm Up: The usual warm up lap out and through the Cobra Sunrise Strava Segment and then back down into the parking lot near the apparently new flag location near Warbuck’s truck.

Circle up for:
Good Mornings ICx10 (done South Wake Style, YHC’s misses this way of doing it)
Hillbillies ICx20
The Windmill ICx15
Merkins OMDx20

The Workout:
We formed 1 long line for Railroad Track Indian Runs: The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached. The name derived from the pax looking like Railroad ties as you continuously hop over one another.
There was various mubble chatter about how long we would do said movement.  We did it all the way to the hill near Planet Fitness.

At the bottom of the hill we did 7’s starting with 6 WWIIs at the top and 1 Peeping Lipstick at the bottom.  This is still technically not a Turkish Gettups (most PAX’s favorite)

Mosey over to the guardrail behind Jiffy Lube and partner up.  Partner 1 did Mountain Climbers until Partner 2 finished 10 OYO of D, E, and D.  Flapjack and then repeato minus 2 each set.

Mosey over to the loading dock behind the dry cleaners.  Parter 1 did Pickle Pounders ICX20 while Partner 2 did BTTW.  Flapjack and then Partner 1 did LBCs ICx20 while Partner 2 did People’s Chair.

Form 2 Indian Run lines for a Bataan Death March back to the old flag spot.

We then circled up.  YHC pulled out his Bose Speaker to play some Tumbthumping.  Every chorus we did what resembled a Turkish Gettup with SSH done during the verses.

Mary:
American Hammers, Homer to Marge, Pamela Anderson’s
Announcements: Picnic thingy 10/12, Grow Ruck
T-Claps (Recognition): EC by Warbucks, Axe, and 187
Prayer: Unspoken
YHC took us out.

It’s truly been an honor to lead and workout with you fine men over the past nearly year and a half.  As I relocate again, this time to Raleigh, I will always think back to my roots and all the awesome memories made down in South Wake!  SYITG!

PT OUT!

Always Tape Your Nipples…#Meateater

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FNGs: None
Warm Up: SSH x20, High Knees, Wide Knees, High Knees, Butt Kickers, Daisy Pickers x10, Frankenstein x10, Stretching
The Workout: The U-Turn. Nothing Fancy, well, except for some conversation into mile 2. Bits and pieces were picked up by YHC from the PAX just ahead but what I picked up was that @Aquaman is a Meat eater… I’ll leave that right there.  Little did we know that @Redenbacher was having a DNA retention issue. The pictures explain it all, but maybe @Aquaman smelled blood in the air??

Reminder: Always tape your nips.

Mary:
Announcements:
T-Claps (Recognition): All PAX, YHC noted that for the first time in awhile that most of the pack was pacing together. It was awesome to watch and so many 6 pick-ups and guys just staying together. Well done. Great morning!
Prayer: Bernie, His M and Family. All those running BFC that day (@BoyGeorge), Shredder and his family

He Called You “Sir”!!!!!!

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PAX: Promise Ring, Hump Day, Finkle, Sprinkler, Potts, Doc, Fonzie, LED, Slimer, H1N1, 16-Bit, Noah’s Ark, Banana Seat, UTI with breathtaker, Cha Ching, Modify, Venkman, FedEx

FNG: Hump Day

EC: H1N1

Warm Up: SSH x 25, High Knees x 15, Butt Kickers x 15, Mountain Climbers x 20, Fozie Arm Circles x 10 F & R, Half Burpees OYO

The Workout: Started at the first shelter with dips x 10, step up x 10 (first right leg then left leg), Derkins x 10 and skull crushers x 10. Rinse and repeat. Then we partnered up, grabbed some coupons (thanks LED and Fonzie) and moseyed over to the playground. While one partner did floor press, ground pounders, and goblet squats with the coupon, the other partner did either squat hold or plank hold, switch, then merkins, pull ups, and mosey across the field and back together for 10 count. We continued decreasing each rep count by 1 (10,9,8,7,6,5,4,3,2,1) but had to call it half way through in order to get to Mary.

Mary: American Hammer, Low Slow Flutter, LBC, Freddie Mercury, Plank Merkins, Pickle pounders

Announcements: UTI AO bid sheet ( all proceeds goes to this month charity), Carpex Odessey Oct. 5, F3 South Wake picnic Oct. 12, check FB and Slack
T-Claps (Recognition): UTI raising money for TMF, Hump Day
Prayer:Noah Arks wife, Banana Seat’s young neighbor who fell over a zip line and landed on her head, FedEx’s wife knee surgery