U Turn BB
Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law
Next Workout: Same Damn thing (only different)
Background: A buddy recently started working out and told me he did a “fitness test” as a barometer. I wondered how I’d fare on that test, but I certainly wasn’t going to work out on my own, so figured I’d start Cletus with the test. Thus, the warmup!
We started with the disclaimer for 2 FNG’s (nice job!), guaranteed we wouldn’t leave them behind, then tore off at a 7 minute pace for the warmup (thanks to the awesome Pax who stayed with the Six)
Warm Up:
As fast as possible, do
- 1/2 mile
- 50 SSH
- 40 Squats
- 30 WWII
- 20 Merkins
- 10 Burpees
Time: 7 min, 6 sec.
Result: YHC was smoked and the rest of the workout was pulling from fumes
Warm Up Part Dos:
20 SSH, 20 Squat Jumps, 20 WWII, 20 Merkins, at a much more reasonable pace
The Workout:
Pt 1:
Indian run to the rocks. Grab a stationary curling rock and circle up around the volleyball courts.
- Squat Hold, Overhead Press Rock. First one in circle throws rock to sand, does a burpee, then runs a lap around the court. Second man follows after the burpee. Repeat until all have run a lap
- Same damn thing, only this time curling the rock
- SDT, only this time triceps extensions.
Recover with a round of Guantanamo Leg Raises
Followed by Bull Frogs
- Back to volleyball circle, only this time second man starts after the rock throw (Before burpee)
- SDT, curling
- SDT, triceps
Mosey to playground
Pt 2:
Groups of 4 for 3 rounds of:
- Pullups
- Merkins
- WWII
- Sprint to rock wall (acts as timer for the group)
Mary:
- 13 Russian American Hammers
- 13 Box Cutters
- 13 R-A Hammers
- 13 Freddy Mercury
- 13 R-A Hammers
Make it stop, please. Ended right on time.
Announcements:
CSAUP coming up. Ask Pikachu, he’ll be on slack
Skid Mark was our Six and shared awesome words of what F3 has meant for him this year. Invited a half dozen + guys, one today, and several of those guys are still going strong. Awesome job dude, and great getting to know you.
Welcome aboard FNGs: Vespa, Big Wheel
Prayer:
Brexit’s Michigan friend badly burned, but hanging on; Troops overseas and at home; Crab Legs.
F3 Sheepdog 7/13/18
Pax of 7 this morning.
Warmup
Light warm up lap
Loosen up; head to toe
Fozio Arm Circles
Michael Phelps
Side straddle hop
Merkins
Step ups w/ high knees
Dips
The Thang
2 punch combo
Front kick
Military merkins
Basic outside block
Lunges & Derkins
Wrist locks
Mary
Low slow flutter
COT
Count and Name o Rama
Announcementst
Thought: Finding balance… PAX where challenge this week to create a list of everything that they do for work and everything they do for personal. Allocate time to each item. Is your life in balance? If not what will you do to address that. Be careful that your family is not getting the leftovers.
Prayers
Party in the USA
7 Pax Members joined the Party early this morning. The DJ selected a wide range of songs for the Pax to sing. Everything from Miley Cyrus to Tom Petty to Twisted Sister.
Warm Up:
Half Mile Lap Around Soccer field
Circled Up for the Following:
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forwards
10 Cadence Count Fazio Arm Circles Backwards
10 Cadence Count Good Mornings
10 Cadence Count Hillbillies
10 Cadence Count Imperial Walkers
The Workout:
Had 7 Stations which we did 4 total rounds. The last round at each station it was up to the PAX member what exercise they wanted to do. There was 1 KB stations that was used as the timer. Two TRX stations, two more Kettlebell stations, a battle rope station and one body Exercise station called the PIT.
Round 1:
Timer Exercise — 5 Turkish Getups Each Arm
KB 1 — Swings
TRX 1 — Chest Press
KB 2 — Overhead Press
TRX 2 — Rows
Battle Rope — Alternating Wave
PIT — Mountain Climbers
Round 2:
Timer Exercise — 10 Man O Makers
KB 1 — Goblet Squats
TRX 1 — Supermans
KB 2 — M4L Love Handles
TRX 2 — Inverted Row
Battle Rope — Claps
PIT — Frog Jumps
Round 3:
Timer Exercise — 10 Thrusters Each Arm
KB 1 — Clean
TRX 1 — Single Leg Squat
KB 2 — Halo’s
TRX 2 — Runners
Battle Rope — Snake
PIT — LBCs
Round 4:
Pax decision at each station. No one wanted to do any more Man O Makers, so we decided to listen to “The Man”
Finished up with Burpee Rama to the Killers — My goal is to be able to finish the song and get all the burpees by the end of the year
Joined Cletus for Mary
Crazy Time the 13th
Pax of 7 decided one workout in the gloom wasn’t enough for Friday the 13th and showed up at 4:30AM for a murph. Yellow Card went for his long run (6 miles – kid has legs) and the rest of us Murph’d until we went to our respective workouts.
Warm Up:
1 Mile Run
The Workout:
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
Then we went off for another beat down.
Great work men – way to step up and push yourselves!
Knocking off the Rust
11 at Disney this morning. YHC was back in action after a long 2 week absence for family vacation. Not many chances to workout on the road so was a great morning to start knocking off some rust. Crab Legs also returned from a long family vacation to Greece so it was like having 2 FNGs out there. Solo EC for Nemo. Great work by 2.0 8-Bit. The Dawg Pound dropped The HC but was a no show.
Warm Up: Jog around field, circled up in lot for Good Mornings, Windmills and arm/chest stretch. Indian Run to baseball lot for crazy feet, SSH ICx40 and Fazio Arms.
The Workout: Jog to The Abyss, partner up. Each pair completed 100 merkins, 200 squats and 300 LBCs. One partner doing the exercise while the other runs the stairs. Focus on form and not a race.
Mary: Circled up in tight, shoulder to shoulder plank hold. One man backs out, calls a hold or exercise to be done from plank, and bear crawls around and back. Next man repeats and we went around the circle.
Announcements: Upcoming events follow on facebook, Crab Legs birthday the 14th – RESPECT
Prayer: Crab Legs friend Corey who is fighting ALS, for a strong start for resurrected AO Kenny’s Grave. YHC took us out in prayer including all those unspoken.
Picture compliments of Crab Legs from his recent trip to Greece
Resurrection of Kenny’s Grave
Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot
Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper
Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total
Cone work in baseball field – two groups (3 rounds each)
-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start
-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.
Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)
(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5
Build-a-bear x5
Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10
Verse of day
1 John 4:20-21
Love our brothers and take time to check on each other before running off after each workout
COT 17 PAX
Announcements- CSUAP in Greenville, Fun Friday filled with F3 options
Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs
YHC took us out in prayer.
Loved it. Great work. Lots of positive words on form.
BS out!
YHC means what?
YHC had the Q but first had to explain what YHC meant (it was in the pre-blast – it means Your Humble Coordinator). Who knows, if the 12 pax knew Pikachu had the Q maybe they wouldn’t have shown up (or maybe more would have??)
No FNGs in the 90 degree inferno, so we were off.
Warm Up:
SSH x15
Standard Merkin x10
Good mornings x15
Fazio arm circles x10 forward/backward
Arm stretches (across chest and over head)
The Workout:
Mosey past the pond to the hand rails/grassy area
Partner up – 1 Pax does 10 upright rows, other does 10 deep squats. Switch and repeat, then do the entire thing again (so each exercise twice total).
Mosey through grass to start of cement near baseball center.
Wheel barrel with partner back to the greenway path, switching half way
Crab walk back to the middle cement, switching directions half way
Mosey to the other side of the central building – pax lined up on their six with feet pointing the same direction at 45 degrees for Gitmo. First pax ran down the line pushing down feet and then lining up at the end, we went through twice each.
Mosey back to the middle building for people’s chair/balls to the wall in a 1:3 ratio, starting at 5:15 IC and going down to 2:6, finishing with 10IC:30 counted straight.
Mosey over to the tennis courts for bear crawl/crawl bear suicides, stopping at one court width and then at the end.
Mary:
We got some grass for Mary around the horn and we were spent.
Announcements:
CSAUP in Greenville end of this month, lodging Friday night is available
Prayer:
Forceps Mother-in-law
Rams for upcoming surgery
Crab legs
Praises:
Pikachu’s new job offer
Earl Grey’s uncle moving down here – he has beaten cancer three times and has done significant ministry work that he hopes to continue in NC
YHC took us out – as always, thank you all for the privilege to lead.
Five & Dime, a trip back in time
YHC was feeling a little nostalgic planning out the workout for today. Hearkening back to a simpler time years gone by I was reminded of the old Five & Dimes. You younger Pax will have no recollection of anything other than the super Walmarts, Targets, etc. Oh well, let’s plan some 5 & 10’s for the workout. 17 Pax posted this morning including 1 FNG.
Warm Up: Disclaimer given and we were off out of the park for tour of downtown Fuquay. Stopped for some Moroccan night clubs, Fozzio’s, squatted T-claps & Imp. walkers all in cadence.
The Workout: 20 dips on the guardrails followed by 30 derkins got us off to a good start. Mosey run toward downtown with a couple of stops for the 1st of several 5 & dimes to include burpees & big boy step ups at the flag poles. A trip over the the Aviators WIDE brick walkway for a round of rail crawls with each Pax bear crawling under the other Pax back to the start point. More step ups followed by yet more Irkins all in cadence before heading across the street for a round of Balls to the Wall with Pax bear crawls from start to end. Followed by a round of 20 IC Balls to wall of Australian mountain climbers. Then partnered up for two rounds of 5 & dimes across the parking lot to include Monkey Humpers and burpees with partner wheel barrows in between each exercise. Found the iron hand rails for a couple of partner up Type Writers / 10 squat star jumps x 2 rounds. Mosey on back toward the park but not before stopping for another set of 5 & dimes of burpees and merkins.
Mary: YHC once again called out for any Pax who had been posting less than 3 months to raise his hand. Dovetail, H1N1, and Pablo were called out to lead Mary on the spot but not before they were shared with the importance of being ready in season and out of season to take the lead by YHC. This is what F3 is about; building male leadership in the home, work place, church, etc. Pablo x 20 flutter kicks IC, H1N1 x 20 LBC’s IC, Dovetail x 20 seated bicycles 10 forward / 10 reverse IC. All three men executed the IC exercises like a veteran.
Announcements: Upcoming Kenny’s Grave AO resurrection tomorrow morning at 5:30 at South Park. Upcoming CSAUP Sasquatch in Greenville on the 7-28.
Naming of FNG Rodney – Now known as Coyboy. Name-o-Rama followed by short message from YHC of making time for ourselves by simplifying areas of our lives that we are overextended in and knowing when to simply say no in order keep our lives a little less stressful.
Prayer: Safe travels for Natty Ice and family, Crab Legs, Brexit’s friend in burn center out of state. YHC took us out in prayer.
Happy Birthday Midget
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