AO Post – Page 326 – F3 South Wake

Happy Birthday Midget

July 10, 2018/in Nutcracker /QIC: Emeril
PAX: 187, Banana Seat, Blue Hen, Breach, Chips, Crosby, Da Business, Deadbolt, DoubleD, Emeril, Flanigan, Foghorn, Liquid Force, Lock-in, M4L, Moby, Pablo, Pikachu, Skidmark, Sting, Suave, WebEx, Wickety Wickety Whack, Yellow Card, Yoda, Yogurt

PAX of 26 at Nutcracker to celebrate M4L’s birthday

@Pikachu, @Moby, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @187, @Crosby, @WebEx, @Skidmark, @Pablo, @Breach, @Liquid Force, @Double D, @Sauve, @Da Business, @Flanigan, @Sting, @Yogurt, @Yoda, @Banana Seat, FNG’s @Wickety Wickety Whack, @Lock-in

Jog on warmup – x11 Merkins, x11 Burpees, x22 SSH, x11 Imperial Walkers, x11 Hillbillies, x11 Good Mornings

The Workout:

Partner up.

5 Burpees then both partners walk the poles of the ramp. 5 Merkins. Run back around to the start

5 Burpees then both partners bear crawl up the ramp. 5 Merkins. Run back around to the start

5 Burpees then both partners crawl bear up the ramp. 5 Merkins. Run back around to the start

5 Burpees then partner wheelbarrows up the ramp. 5 Merkins. Run back around to the start

Bottom of the hill 1 squat. Run to top of the hill and perform 7 Merkins.

Back to bottom. Run back to Nutcracker. Along the way variety of core exercises done.

COT

Ruck Friday night. ~14 miles. See Midget for details.

Thursday – Kenny’s Grave starting back up. Banana Seat has the Q

Buy a happy meal for M4L’s bday. Give it to someone in need

PRAYERS:

Yoda took us out

Nutcracker 7/2

July 10, 2018/in Nutcracker /QIC: Breach
PAX: 187, Bernie, Blue Hen, Breach, Brony, Chips, Da Business, Dawgpound, Emeril, Java, Jenny Craig, M4L, Magnolia, Pablo, Patch, Peak Week, Pikachu, Puddles, Slide Rule, Yogurt

Pax of 20

Warm Up: Jog around the parking lot and circle up for 22 counts of merkins, imperial walkers, windmills and LBC’s

The Workout: Pax to get bricks and cinderblocks. Station to Station: Cones marked by exercises, 50 mountain climbers, 40 squats, 30 LBC’s, 20 Side Straddle Hops, 10 Curls,

2nd station in front of school 9, 8 Homer to Marge, 7 Burpees, 6. 2 laps and finish as a pax.

Mary: 22 counts exercise called out by pax, big boy sit-ups, Freddie mercuries, merkins, low slow flutter

Announcements: 4th of July convergence

Prayer: Ended in circle of trust

I love a good murph

July 10, 2018/in Tea Time /QIC: Skidmark
PAX: Sea Dog, Skidmark

Pax of 2 for Tea Time

Warm Up: mile 1
The Workout: 100 pullups, 200 merkins, 300 squats
Mary: mile 2
Announcements:
Prayer: praise for what we have in our lives

Gump’s Vacation is Over, So is Summer?

July 9, 2018/in Mutiny /QIC: Gump
PAX: DoubleD, Farva, Gump, H1N1, Noah's Ark, R22, Stovepipe

We had a 7 PAX come out for Gump’s Back from Vacation beatdown. The weather was almost “nippley”.

Warm Up: SSH, IW and HB, some Moroccan arm thingy, stretches as we moseyed to the field.

The Workout:

Started with 10 Merkins, side-stepped across the field, 10x wide Merkins, side-step across field, 10x Irkins, backwards run, Diamond Merkins, Lunges/Bear Crawls across field, 10x Twisting Merkins, High Knees Skipping across field
Split into groups of two – 20x Jump Pullups, Swing Knee Tucks, Squats (low and slow) with Dips, Freddie Mercuries, rinse and repeat
Grabbed some big rocks from the creek – 20x Curls for the Ladies, Squat jumps, moved left to the next rock, 25x overhead tricep extensions, skiers on each leg, 20x Rut-rows, 20x swing kicks, repeat

Mary: Around the horn of Burpees, Freddie Mercuries, LBCs.

Announcements: A Yoga AO starting up mid July, Kenny’s Grave starts on thursday

Prayer: Lots of PAX injuries

Keep Brandon’s Friends and Family in your Prayers

July 9, 2018/in Paradise City /QIC: Emeril
PAX: 187, Axe, Bernie, Blue Hen, Breach, Brexit, Buford, Chips, Crosby, Deadbolt, Emeril, Foghorn, Foot Fault, Forceps, Hasselhoff, Kid Cracker, M4L, OCR, Pablo, Peak Week, Peeping Tom, Pikachu, Skidmark, UTI, WebEx, Yellow Card

PAX of 27 at Paradise City

@Pikachu, @Buford, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @UTI, @187, @Crosby, @Peak Week, @WebEx, @Skidmark, @Foghorn, @Bernie, @Foot Fault, @Pablo, @Breach, @Forceps, @Axe, @Brexit, @Hasselhoff, @Peeping Tom, @Kid Cracker, @OCR

½ mile jog warmup with – Karaoke, fast feet on the curb, T-Claps to let the group catch up

½ mile jog with – x25 Morrocan night club squats, SSH x 46 in honor of Patch’s Birthday, x10 Hillbillies, x10 Imperial Walkers, x25 Mountain Climbers

The Workout:

Partner up.

Partner 1 – Lunges

Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins

Swap/Repeat

Partner 1 – Bear Crawl

Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins

Swap/Repeat

Partner 1 – Duck Walks

Partner 2 – Run to steps, climb them and perform 10 Burpees

Swap/Repeat

Partner 1 – Crab Walk

Partner 2 – Run to steps, climb them and perform 25 LBC’s

Mary:

x 10 Good Mornings

x 10 Windmills

Legs crossover into a stretch

x 10 WWII’s

x 10 each leg cross over sit-ups

COT

Ruck Friday night. ~14 miles. See Midget for details.

Thursday – Kenny’s Grave starting back up. Banana Seat has the Q

July 28^th @ Ting Park – F3 group going to a baseball game. See Forceps for details

PRAYERS:
Buford – Prayers for his friend Brandon and Brandon’s family.

John 15:5 – “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.”

That Means Running

July 7, 2018/in Disney /QIC: Dawgpound
PAX: 187, 8 Bit, Banana Seat, Breach, Cliffhanger, Foghorn, Midstick, Pablo, Peeping Tom, Prime Time, Ramsey, Slide Rule, Waterboy, WebEx, Yogurt

BackBlast Disney, July 5, 2018
PAX of 15 posted for my (Yogurt’s) second Q:

After the thorough beatdown of the July 4 (1776) convergence, I wanted to mix in some cardio—and that means running!

Run to small parking lot
Warmups:
– Side straddle hops, windmills, Fozzy arm circles, standard Merkins
– Run to high school football practice field

The Thang:
– Suicides to mini American flags posted at 10, 20, 30, 40, 50 yards
– 4 sets of 21 together in cadence:
o hand-release Merkins, spider mans, shoulder taps, plank jacks—50 yard runs b/w sets
Suicides OYO to flags posted at 50, 40, 30, 20, 10 yards
Partner carry to 30 yard flag, switch, return
Downward dog
Run to benches
– Count off 1s, 2s
– Half do 21 dips, half do 21 Jack Webbs (thanks to Banana Seat and Slide Rule for leading the counts!)
– Michael Phelps on recovery
Run to concrete steps down from greenway
– Same count of 1s, 2s
– Half start at bottom for 10 burpees
– Half start at top for 10 Turkish get ups
Run to artificial turf fields

Mary:
– Circle up for yoga – Warrior 1, Warrior 2, Triangle pose

COT:
Announcements – Banana Seat is resurrecting AO Kenny’s Grave—with a focus on agility and form. Every Thursday 5:30 am South Park, FV, starting Thursday, July 12.

Welcome FNG “Prime time” (after Deion Sanders), local football talent playing safety in college. Hmmm, these FNGs are getting pretty cool names! Hoping that these young, local talents will keep coming out and continue to grow with F3. We should all be FREED TO LEAD, regardless of age!

1 on 1 Combat

July 7, 2018/in Sheepdog /QIC: Dawgpound
PAX: R22, Shredder

F3 Sheepdog 7/6/18 – BB
Pax of two this morning for a 1 on 1 combat session;

Warmup
Light warm up lap
Side startle hop
Merkins
Fozio Arm Circles
Imperial walkers
Hillbillys
Michael Phelps

The Thang
Mosey to the back.
Step ups
Dips
Military merkins & wobbly pull-ups
2 punch combo
Front kick
Diamond merkins
Basic outside block
Wrist locks
Mosey back to the front

Mary
Al Gore Squats
LBCs
Low slow flutter

COT
Count and Name o Rama
Announcements
Thought: Finding balance…
Prayers

Ground Pounder in the rain

July 7, 2018/in Ground Pounder /QIC: Forceps
PAX: Breach, Draper, Farva, Forceps, H1N1, Pikachu

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.

U-Turn sponsored by Shoes & Brews

July 7, 2018/in U Turn /QIC: Skidmark
PAX: Boy George, Dawgpound, Draper, Emeril, Farva, Forceps, Glamper, H1N1, Java, LED, Lipsync, M4L, Natty Ice, Oh Yeah, Pablo, Pikachu, Sassy, Skidmark, Slots, UTI, Wrangler

Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.

Nice run with turn backs

Prayers for Bufors, those injured a d recovering Draper, Doible D, 187

Plan for more stretching next week and some organized training and scout runs

Pilgrim Rock

July 6, 2018/in Cletus /QIC: 187
PAX: 187, 8 Bit, Banana Seat, Bernie, Breach, Da Business, Dawgpound, Doc, DoubleD, Emeril, FedEx, Hasselhoff, Lipstick, M4L, Magnolia, Pablo, Peeping Tom, Pikachu, Roger Roger, Skidmark, The Natural, UTI

Bernie did a Slight Variation to a Pilgrim workout…

Warmup: SSH, Good mornings, Mountain Climbers

Main Workout: 4 Stations

1- Burpees, Curls, Jack Web, Homer to Marge

2- KB Swings, w/ Jump, Squats, Lunge with Swing, Jumping Lunges

3-Uneven Pushups, Crawl Bear to Start Bear Crawl back, Plank to knee tap, lateral skaters

4-Plank, hollow hold, Mountain Climbers, Russian Hammers

Mary: Abs blast

Announcements: Kenny’s Grave – next Thursday – Banana Seat, Need Q for “Getting the Runs”; also low attendance for Saturday’s Ground Pounder.

Prayers: Roger Rogers grandfather, Injured, Crab Legs, those Traveling