It’s a Long Road Ahead

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So, after 2 years of being with F3 I finally got the balls to lead a workout. Thanks, Double D for going on vacation and giving me a chance to lead the men through the grind.

Warm Up:

Jog around the tennis court

15 Side Straddle Hop

15 Hillbillies

15 Imperial Walkers

10 Fozzy Arm Circles Regular

10 Fozzy Arm Circles Reverse

10 Good Mornings

10 Copperhead Squat

 

The Thang: Ten station workout all the way down the Possum Trot road

Station 1              Burpee x 10

Station 2              Rock Curls x 20

Station 3              Merkins x 15

Station 4              American Hammer with Rocks x 20

Station 5              Bobby Hurley x 20

Station 6              World War II x 20

Station 7              Plank Jacks x 20

Station 8              Morning Wood 10 Left / 10 Right

Station 9              Mountain Climbers x 20

Station 10            Monkey Humpers x 20

Sprint Back to the start (Station 1)

THANG ROUND 2 with adding 5 more reps to each station

No Man was left behind!!!!! Everyone picked up the six!

THE WALL

10 Donkey Kicks

15 count – People’s Chair arms out

10 count – Balls to Wall

15 count – People’s Chair arms up

Mary:

20 LBCs (I know we only had time for 1)

COT:

Prayer Request – Pikachu has a job interview and pray for F3 vets to get back out. Let’s reach back out to the guys and get them back in the grind.

The Murphy

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6 Pax took to the playset at Womble for the weekly tribute to Michael Murphy.

EC: John Deere

Vests: Skidmark

Warm-up: First Mile

100 Pull-ups

200 Merkins

300 Squats

Mile 2

Announcements: 4th of July at Disney. No Thunder Wednesday July 4.

Prayers: Skidmark looking for a job

F3 SouthWake Patriot Games Pre-Blast

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Yogurt get out of the Street

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24 Pax made their way down to the Paradise City.

EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark

Fartsacks: Breach

Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers

The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.

Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.

Mary: 22 WWII for missing Breach, 10 Peter Parkers

Welcome FNG Axe (Like the body spray)

185 total Merkins and 2.85 Miles along with 55 Burpees

Announcements: 4th of July South Wake Convergence 0630 Disney

Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken

The Man Strikes Again

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The Warmup:

Quick lap around the parking lot.  We then circled up:
25 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
15 Cadence Count Good Mornings
10 Cadence Count Right Leg over Left
10 Cadence Count Left Leg over Right
10 On my Down and on my Up Merkins

The Thang:

Partner Up for the following Dora
Dora of 100 Overhead squats (Each Member does 100 Reps)
200 Kettlebell Cleans
300 Kettbebell Swings

While Partner A is doing the exercise Partner B is John Cusacking around the Parking lot with their Bell

Finish with Burpe Roma Listening to the “The Man” From the Killers.  Instead of Side Straddle Hops we worked on our Love Handles by doing the Side Crunch with our Kettlebells.

6/23/18 Ground Pounder

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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).

Humid humid feels like rain

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8 pax got sweaty in the humidity at U-Turn. Nice run. Deadbolt is a NRFC (nice relatively firm commit) for sunrise tomorrow. A nice breeze just blew through ahhhh.

Annoincements: 4th of July Convergence at Disney. Mumble chatter of a 2nd F at M4L after. UTI doing sprint Tri at Harris Lake on the 14th. Go cheer him on.

Prayers: Be safe

Schweddy and Humid

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Pax: Lab Rat, Laker, Pickin’ n’ Grinnin’, Mongoose, 2%

EC: Just YHC jumping some rope

Warm up: Indian run around the perimeter followed by SSH, Imp Walkers, Hillbillies, and Good Mornings

Main Event:

Follow the Leader for some agility ladder and cone drill work.  Alternating drills and L or R foot lead.

Build a Bear…nuff said

PAX lined up on one end of the school for 3-6-9s (3 burpees, 6 merkins, and 9 squats).  PAX performed full set at start, crosswalk, and end of the lot.  Held plank for the 6 and returned to start.

Build a Crab…nuff said though audible was called after 3.

9-6-3s.  Same as 3-6-9s but in reverse order; down the lot and back. Early finishers passed the time with EC Mary.

Mary

Pulse ups, supermans, american hammers, LBCs, WWIIs

BOM

Mongoose is navigating the political aspects of school boards and town councils for a school opening, 2% is hiring, Pickin’ n’ Grinin’ and Lab Rat have career issues of varying degrees.

Also shout out and prayers for Bloodsport–Mrs. Bloodsport is being induced today with Baby no. 3!

 

Cletus – Like Clock Work

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Warmup:  Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.

Main Event:

Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20

Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.

Dora – 50 Dimond Merkins, 100 LBC and 100 Squats

Rock Clock – around the clock, each PAX called out Qty and exercise with rocks

Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers

COT:

Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.

Prayers: Awesome brother CrabLegs, Unspoken

Crazy Time Gets Legit

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8 Pax said screw sleep and showed up at 4:30AM to get an extra beat down in on a humid Friday morning. Extra kudos to Yellow Card – YHC certainly wasn’t waking up at 4AM to work out at 15.

No FNGs, so we went off and did our thing:

1 mile

100 Pullups

200 Merkins

300 Squats

1 mile

Various set patterns per usual – shout out to Skidmark for doing the first 10 sets at 10 pullups/10 merkins/15 squats and then finishing from there. Getting stronger bro.

We had a quick CoT and then (most of us at least) went off to our regularly scheduled 2nd beat down of the morning.

Based on three weeks of good attendance in a row Crazy Time is now a thing!

Aye! ~ Pikachu