Brick Barrow 2

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It was absolutely awesome getting to do my very first F3 workout again.  Even though I had breath taker it was still a pleasure to see how far I’ve come.  Thank you all for coming out for my 2 year anniversary workout.  I couldn’t ask for a better group of men that supported me in my F3 journey.  The accountability and fellowship matter, so much to me.   Without F3 I would probably be posting 3 times a week at a gym somewhere.  Making no real progress in life nor fitness.  I am truly grateful for every pax in South Wake.

EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan

FNGs: AAA — How we got here.  He looked like former Atlanta Braves Pitcher John Rocker.  At least this is according to Flanigan.  I guess Mr. Rocker had batteries thrown at him.  So AAA.

Warm Up:

Run by the road and end up at the place where we keep the bricks.  Each PAX grabbed two bricks.  We didn’t put the bricks down until the end of the workout.

Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers

The Workout:

Partner up.  Each partner ran in a different direction around the loop in front of the school.  When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps.  This means tap right shoulder, tap left shoulder, merkin.  That was one rep.  I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.

After the Broke Back Merkins we jogged to the soccer field.  No one partner dropped his bricks so he can hold his partners feet.  We brick barrow across and back from the soccer field.  There was some beautiful picking up the six here.

Once everyone made it back we ran to the side of the school.  Next up was Moby’s favorite Jack Webs.  1 to 3 ratio.  We went up to 10 and 30.  I think my first workout I did very few at this point.  It was nice seeing what F3 has done for me from a fitness point of view.

Mary:

We jogged to the gate where we return the bricks, but we held on to them for a moment longer.

Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day

Announcements:

See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.

T-Claps (Recognition):
Prayer:

Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad

Field Day at Purple Cobra

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8 PAX got stronger at Purple Cobra with a ring of fire beatdown with 4 for EC.

EC: 187, Dahmer, ShamWow!, Warbucks

Warm Up:
SSH x25 IC
Imperial Walkers x15 IC
Hillbillies x10 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward / x10 backward

The Workout:
Mosey behind Harris Teeter on the way to Goodwill parking lot. YHC had setup 8 pain stations for Ring of Fire and with 8 PAX, so it worked out well. Upon arrival, YHC was informed that it was field day at some schools today, so this was dubbed our version of field day. Ring of Fire consisted of 1 minute AMRAP at each station with a 15 second break between stations, rotating at the sound of the air horn until PAX visited all stations.

Pain Stations:
1. Jump rope
2. Merkins
3. Curls with 2 rocks
4. Squats
5. Build a Bears
6. Lunges
7. WW I’s
8. Burpees

Once all 8 stations were hit, we ran a lap around Lassiter Mill and back to Goodwill. We stopped at the guardrail for 15 rows IC, 10 dips IC, 10 derkins.

Rinse and repeat for round 2.

Mosey back to start. YHC and 187 put back the rocks while Shamwow! led a round of shoulder taps.

Mary:
LSF x20 IC
American Hammer x20 IC
Homer to Marge right leg up x20 IC
Pickle Pounders x20 IC
LBCs x10 IC
Plank hold x10
Freddie Mercury x20 IC

Announcements:
Need Q at Purple Cobra next week. Sign up on the Q sheet!
Memorial Day Murph – see Slack for details.

T-Claps (Recognition):
We had a lot of strong jump rope abilities this morning. Nice moves Deadbolt, Plex, Tube Socks!
Dawgpound for 2 years with F3.

Prayer:
187’s neighbor Tom, Pablo’s mom, Dahmer and M’s test results.

Ultimate at Mutiny

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EC: LED, Fonzie, Cupid

FNGs: None

Warm Up: None, YHC totally forgot to do warmup, my bad.

The Workout:

Ultimate Frisbee, Shirts v Skins!

For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.

Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.

Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints

High Lights: The glare from the lights, the glare from the Skins

Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt

Mary: None

Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid

Announcements: Try some new AOs out, spread the PAX around!

YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.

T-Claps (Recognition): Happy birthday Yogurt!

Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work

Rock Work

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Great weather this morning and a good number for EC as Emeril, Dawgpound, Cowboy and Dumbo headed out.  YHC was on the run a little after and we all headed down and around Womble.  Saw Bernie and Pilgrim doing some serious speed work along the way – killer pace and always cool to see a couple guys out there working together, holding each other accountable.
Warm Up: Standard jog around the big block but with more traffic than usual.  Circled up in the lot for the regulars and then added 5 burpees OYO by accident.  YHC saw Dumbo jump in late on the jog but it was just for a bathroom break.
The Workout: On the jog to the rocks and we each got a solid rock to use for an arm set.  Circled up behind library on one side of what I call the smile.  Started with biceps doing 7s.  After 1st set we ran to far end of smile, plank hold then 10 merkins.  Back to the rocks and we did 2 sets with a break in the middle for SSH.  Another run and merkins then 1 more bicep set.  Next we did the same routine but it was tricep press and skull crushers.  Rounded it all out with the classic Ground Pounder.  Overall, lots of reps and plenty merkins.  Returned the rocks and headed back to start for a bonus set keeping the arms up we did bat wings, 10 count hold, penguin claps, 10 count hold, overhead claps, 10 count hole, penguin claps, 10 count hold and back to bat wings.  Brutal.
Mary: Quick sets of LBC, low slow flutter, American Hammer
Announcements: Cletus now 5:30, Crazy Ivan needs more kettlebell, Holly Springs Food Cupboard this Sat.
T-Claps (Recognition): Happy early 2 year to Dawgpound.  I know I am not alone in saying there have been plenty of days this guy carried/inspired me including when we launched Ivan.
Prayer: Pilgrim and Bernie dealing with illness in family.  YHC took us out

Small Light Poles – there’s 13

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FNGs:

ECEC: ShamWow, Pikachu

EC: ShamWow, Pikachu, 187, Axe, Skidmark, The Natural
Warm Up:  Axe lead the warmup with running around ting after each exercise, Side straddle hop, Good Mornings, Imperials, Hill Billies, Arm Circles and Merkins
The Workout:  Partnered up – playing catch me if you can with BLIMPS.  Each pax started with 3 Burpees as they ran and caught the next pax, then that pax did the exercise.  3 Burpees, 4 Lungs, 5 Imperials, 6 Merkins, 7 Pickle Pounders and 8 Squats.  After this, we got at the bottom of Ting ramp and did Merkin Suicides.  We followed the instructions left by Skidmark, but were not certain if he meant suicides where we did latter Merkins at the large light poles or small light polls.  Pikachu liking pain and whatnot determined it must have been the little light poles, 13 total.  1 light pole 1 Merkin, 2 light pole 2 Merkins … to 13.
Mary:  Various ab exercise such as low slow flutter, LBC’s, Freddy Mercury’s, and some taps – lots of taps (shoulder taps, nipplers, back of the head and then butt taps).  You cant make this stuff up…
Announcements:  Rugged Maniac this Saturday, Memorial day at Womble, Cletus is now a 05:30am workout, Derek Davis Aug 17th.
T-Claps (Recognition): Axe leading the warmup and did a hell of a job (he is ready to be Q…)
Prayer: Skidmark –  for the calf, 187’s neighbor Tom for breathing issues Saturday night hospital visit, unspoken

What a sunrise…

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FNGs: Nope.
Warm Up: Quick mosey to the lot in front of Wendy’s with a mix of butt kickers and high-knees. SSH x15, The Goof Ball x10, Daisy Pickers x15, Stretching (L/R, R/L, walk arounds), Wide Stance, Pot Stirrers (The German Potato Soup).
The Workout: The U-Turn with some PAX going for 3, 5+ and 10+. Strong times out there with a lot of good pushes up the hills and chases in between. Well done everyone!
Mary: Nope.
Announcements: Q-Sheet awareness continues!
T-Claps (Recognition): T-Claps to @Brexit who stopped and snapped this pic and then ran his arse off to crush it up this hills and finish with what I think was two laps around the finish…
Prayer: Silent Prayers. YHC took us out.

 

3 Mile Island of Pain

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FNGs: N/A

Warmup:  20 Fozie Arm Circles, 10 Good Mornings, 20 SSH, 15 Daisy Pickers, 10 Windmills, 10 OYO Burpees, 10 Emperial Walkers, 10 Hillbillies, 15 ct Pigeon Poses

The Workout

Mosey to the Rock Pile – rotate around rocks between sets.  Pikachu picked a rock the shape of South Carolina but the size of a truck tire to play with.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 Sets of 10’s – Windshield Wipers and Bench Press
  • 2 Set of 10’s – Rockies and 6 inches

Mosey to the Wall for 3 sets of 35 ct Wall Sits – Prisoner, Al Gore, Standard. YHC explained that BTTWs were out due to broken blood vessels is the eyes that make me look like I have pink eye for a week.  Doc was up to his usual antics with the count downs and YHC had fun with Peak at You’s name which made for some of the best Mumble Chatter in F3SW.

Mosey to the Playground for Aik’n Station Time:

  • 2 sets of 10’s – Shoulder Tap Planks, Dips, Standard Merkins
  • 2 sets of 20’s – Step Ups, Squats, Mountain Climbers
  • 2 sets of 20’s – LBCs, WWIIs, LSFs
  • 10’s – Hand Release Merkins, Dips, 30 ct Supermans
  • 20’s – H2M single legs, Pickle Pounders, Plank Jacks,
  • Finished the workout off with 3 sets of 5ct-10ct Boat Canoes.

Announcements:  Truth In Nature Skeet Shoot fundraiser needs F3 support, Womble Park Memorial Day Murph is on (details in Slack Announcements soon),  GP closed June 1st, Dauber happy to be back in the Gloom after 2 weeks of injury recovery (F3 is just good for the soul).

Prayer Requests:  Drew Pescaro is one of the UNCC Shooting victims (friend of Motor Boatin’s family) and is recovering from intestinal surgeries. Continued prayers for F3 brothers dealing with injuries like Shredder.

YHC took us out.

T-Claps (Recognition): T-Claps for double downs: Pikachu logged over 15 miles at U-Turn before posting GP and Peeping Tom posted @ Whiplash beat down. Also, our brother 3 Mile (named for local Nuclear Power Plant & love for running) for posting DR all the way from Johnson City, TN.

 

Where’s Dad? and Wear Red Fridays

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Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁

This ones for Shredder

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EC: UTI, Lipstick & Cupid

FNGs: N/A
Warm Up: Lap around school and circle up on far side entrance. SSH x50, Daisy Pickers x10, FAC x10, Reverse x11, Over head clap x12, Drop to plank Merkins x13, Mountain Climbers x14, Shoulder Taps x15
The Workout: YHC talked UTI into a Co-Q at Sheepdog for Q Sheet Awareness.  UTI started off the main event with partner chase BLIMP.  Paired up and used the front lot as our circuit. Partner 1 started with 5 Burpees while Partner 2 started running the parking lot. Once partner 1 caught partner 2, partner 2 dropped and did 5 Burpees. We continued this partner chase with 10 Lunge Walks, 15 Imperial Walkers, 20 Merkins, 25 Plank hold, 30 Side Straddle Hops.  PAX covered about 1.5 miles during the chase.  UTI handed the reigns back to YHC and we mosey to the back of the school.  At the back of the school we met some knee walls and did another circuit. This circuit consisted of Irkins, Merkins and Derkins Jack Webs. We started with 1 I,M,D and 4 Air presses. We then did a fast pace mosey around the track and back to the wall for 2 I,M,D and 8 Air Presses.  We were only able to get to 4 times around before we headed back for Mary. (Thanks UTI for taking all my time!)
Mary: In place of Mary, we did Combat.  Dovetail led us in an educational session on how to street fight.  He explained why you shouldn’t throw a punch in a street fight, and showed us the proper techniques.  As Dovetail said, we did martial, the arts comes over time.
Announcements: Mother’s Day- Don’t forget the Mom’s in your life!
T-Claps (Recognition): Cupid great job on the EC, not just today but picking up the frequency all week!
Prayer: Work related peace, 16-Bit’s Step Father in law Dad to his brother of another mother from west virginia (or something like that) All seriousness, he needs our lifting up as he has been thru some rough times and has a long road ahead of him.

We miss you out in the gloom Shredder but hear you are doing well and even went to a martial arts class on your crutches this week.  Looking forward to seeing you in the gloom again!

Zombies

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EC: YHC did about 1.5 miles because he couldn’t remember the route and didn’t want to get lost/show up late

Warm Up: Mosey around the parking lot

15 side straddle hops IC, 15 imperial walkers IC, 15 hillbillies IC, 15 mountain climbers IC

Michael Phelps it out

The Workout: Special request from Messi to play Wasp since he missed that day. YHC obliged with a similar game and we moseyed to the baseball field for 3 rounds of Zombie.

Two PAX were zombies, they had to catch everyone else and tag them. PAX had a 10 count to get away (you had to stay within the baseball field), and then the zombies were released. Once you were tagged, you became infected and had to do 5 burpees. After the burpees, you are now a zombie and you have to hunt the rest of the people down. Last person tagged, no burpees. Shoutout to Dovetail for his creative but unsuccessful technique of climbing the fence, it was pretty entertaining to watch.

After the third round, PAX grabbed a rut row sized rock and moseyed to basketball court for a modified Dora.

100 BTTW shoulder taps while partner runs a suicide (half court, full court)

200 butterfly situps while partner bear crawls forward and crab walks back (sideline to sideline)

300 rut rows while partner sumo squats forward and back (sideline to sideline)

PAX moseyed back to flag for Mary.

Mary: On your 6, everyone picked an exercise. I think we did four corners, one legged homer to marge, some sort of breathing-while-tensing-abs exercise, LBCs, and then PAX had a nice day because we ran out of time.

Announcements: Facebook, Slack

T-Claps (Recognition): All the PAX solo posting downrange, way to get after it brothers!

Prayer:

Banana Seat’s stepdad’s recovery from surgery, 16-bit’s mother-in-law’s husband to recover from surgery, H1N1’s travel