Crazy Ivan knows Uranus

/in /QIC:
PAX: , , , , , , ,

WOD
8 PaX got it done. There was a few mentions of the planets aligning and Uranus. Here is how we did it.

Warm up lap
Good mornings
Willy Mays Hayes
Mtn climbers
Ranger merkins

3 sets 10x reps
Single arm Swings
Halos – around the head
Half kneeling low to high – bell starts at touching knee
Pull through merkin – pull across body then merkin
Lap

3 sets 10x reps
Curb goblet squat (20,15,10)
Suitcase row
Single arm press while lying down
Lunges goblet hold
(Last set cut in half due to time)

Mary
Russian twists leave it
Pull over – body out straight, crunch into pull over
LSF’s with alternating shoulder press
LBC with bell
Side bends

Great Job men! That was a tough one and definitely not U-turn friendly. Sorry Dawg

BS Out!

No frills at Disney – 6.23.2022

/in , /QIC:

PAX: Woody, Best in Show, Quiver, Bondo, Sand Crab, Kosher on the Q

FNGs: nope

Warm Up:

Good mornings, SSH x 41 in cadence to commemorate day 41 of 75 hard, Sir Fazios, Seal Claps, Overhead Claps, Imperial Walkers, Hillbillies, Frankensteins

The Workout:

In my preblast I’d already informed the PAX this would be no frills – simply yet effective. We stuck to that approach.

Head over to the halfpipe for 11s. One side of the halfpipe was unusable due to a fallen tree from the storms, so we audibled and did 11s just on the one side aka the quarterpipe. Squats at the top, standard merkins at the bottom.

Headed over to the playground for 3 rounds of step-ups on the wall x 15 each leg, urkins, dips.

Moseyed to the bathroom area in front of the soccer fields for 3 rounds of people’s chair, plank hold, BTTW x 15 each PAX, did x11 on the last round to make it 41 for 41st day of 75 hard.

Moseyed to the trees and picked up cinderblocks for some coupon work. PAX circled up and completed overhead press, chest press, skullcrushers, ruh rohs, goblet squats, heels to heaven with block overhead.

Mary: Dying cockroach, Freddie Mercury, LBC, Pickle Pounders, Boxcutters

Returned coupons to their hideout in the trees. A little light stretching…have a nice day…

Announcements: June challenge – finish strong, sign up for Qs in July and August, Cookout

T-Claps (Recognition): All PAX for pushing through, getting stronger physically and mentally.

Prayer: Unity in South Wake, community, nation. Prayers for Bondo’s daughter finding out gender of baby! Prayers for Bondo’s friend’s son-in-law dealing with testicular cancer, all injured PAX, traveling PAX, etc. YHC took us out.

Womble Graffiti Art Museum @ TBD

/in , /QIC:

PAX: Breach, Yogurt, Bleeder, Cancun, Tetanus, Kosher on the Q

FNGs: nada

Warm Up:

Good mornings, 5 burpees for late appearance from Tetanus, SSH, Sir Fazio Arm Circles forward/reverse, Hillbillies, Imperial Walkers

The Workout:

PAX moseyed around the soccer field to the Ivan parking lot. There we partnered up – PAX ran opposite ways around the parking lot and completed 5 rounds of 10x pattycake merkins on one side, then 10 pattycake WW2s on the other side. Some complaining came from the PAX…something said about already having a mile on the watch…the beatings would continue until morale improved….

Moseyed to the amphitheater and completed 3 rounds of heels to heaven with legs hanging off of the edge of the lower wall, irkins, and dips. Then completed 3 rounds of people’s chair – 15 count each PAX, with chillcut plank hold 15 count each PAX in between. Observed a fair amount of “local art” on the amphitheater. Was it impressionist? Abstract? Still life? Who knows…

Moseyed to the rock pile – did a circuit of overhead press, chest press, ruh rohs, skullcrushers, goblet squats, return your rocks

Moseyed to the picnic shelter for 2 rounds of up and over the picnic tables.

Moseyed back to the tennis courts for popcorn Mary.

Mary:

Popcorn Mary consisted of boxcutters, heel taps, Freddie Mercury, Homer to Marge, dying cockroach

Announcements: Cookout July 30th

T-Claps (Recognition): Bleeder, Yogurt, Breach on the blazing fast EC

Prayer: Unity, PAX doing 75 hard, new jobs, travel, 2.0s with sleep issues

Humid at Tiger Blood

/in /QIC:
PAX: ,

FNGs: None
Warm Up: 1 mile, stretching
The Workout:

3x (1200 m at 10k pace, 400 m recovery)

3x (300 m at 5k pace, 100 m recovery)

Mary: Yoga
Announcements: Alpine’s going away party
T-Claps (Recognition): Breach for being the only one to show up!
Prayer: Stubs, Nash

All the road are winding at Thunder

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PAX: , , , ,

4 PAX and the Q for a sweaty night out at the Womble (Kubota, Cupid, Bird Flu, Pikachu and Breach on the Q)

Warm Up: 22 rep counts of (SSH, Windmills, Imperial Walkers/Hillbillies Frankensteins, and Prisoner Squats)

The Workout: All roads lead to the center, Mosey around the softball fields and we always came back to the center for some 22 counts of balls to the wall and people chairs. Mosey out to the edges where we hit just about every rock pile there, for wait for it, 22 counts of Curls for the Girls, Tricep Extensions, Rut Rohs, and Overhead presses. Rinse and repeat 4 times, with a little bar action for some upright rows, Irkins and Calf raises before moseying back to the flag for Mary.

Mary: 22 counts of LBCs and Homer to Marge in cadence
Announcements: Still looking for help for the towns fireworks show on the 5th, picnic on July 30th

Closed in Prayer:

The Flipping Bird

/in /QIC:
PAX: , , ,

FNGs: none

PAX: @Martini, @Finkle, @Warbucks, @Farva
Warm Up: OYO stretches
The Workout: We did 5ish miles on our new route around FQV labeled the Bird.  We were flippin’ all over the place this morning.  @Martini was excited to run 5 miles since last night he hated running 3 miles lol.  Unfortunately one of the roads on the has been taken out so we went over the railroad track to create the middle finger.  @Warbucks will be looking on ways to improve this new addition running in the Quay.   https://www.plotaroute.com/route/1946230?units=km
Mary:  Stretches OYO
Announcements: yo mama
T-Claps (Recognition): @Martini for finishing strong.
Prayer: @Finkle traveling, @Farva starting a new job next weekend

I thought it would take longer.

/in , /QIC:
PAX: ,

FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: I stole the first part of this workout from one of the recent Crossfit WODs. Merkins and Squats. Reps of 40/30/20/10 for a total of 100 each. Recover each round with a mosey around the tennis courts. We were ahead of schedule, just being the two of us, so I added on 7s on the hill with WWIIs at the bottom and shoulder taps at the top. YHC lost count and it ended up being 11s, which worked out nicely.
Mary: LBCs, Homer-to-Marge, Reverse LBCs, American Hammers, finished up with some yoga.
Announcements: South Wake Picnic and Holly Springs July 5th volunteers needed.
T-Claps (Recognition): 16-Bit for his accountability.
Prayer: 16-Bit’s daughter, Stubs
Moleskin: In my past, I’ve tried to pick up and stick to an exercise routine. It would last for a couple of weeks, maybe a month at the most. But it was inconsistent and didn’t last. F3 has been the one thing to stick and I’ve been getting out into the gloom for a little over three years now. The accountability and camaraderie are large contributors to that. Hold your fellow PAX accountable. In doing so, you’ll be holding yourself accountable as well.

A Good Mix of Hills

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PAX: , , , , , , , , , , , ,

FNGs: none

Run for the John route had us doing 5.3 miles today.
Warm Up:Windmills, Frankenstein, and Imperial Walkers  x12.
The Workout: Leave Ting, head up Crossway, right on Flint Point until Madsen at Rhamkatte.  Take Old Ride out to Holly Springs Rd. Right on Holly Springs Rd. Right into Jones Park and the path to Veterans Park. Go around Veterans lake and take Chrismill left until we get back to Crossway. Take a right on Millpass and a left on Anchor Creek back to Ting.
Mary: no
Announcements: no
T-Claps (Recognition):
Prayer: Stubs, Lipstick family, Oyster good hip diagnosis. YHC took us out!

Prison Yard work ain’t easy but the coffee’s good

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PAX: , , , , , , ,

FNGs: None

Warm Up: Side Straddle Hops, Good mornings, Imperial Walkers, Hillbillies, Fonzi Arm Circles, Seal Claps

 

The Workout: PAX moseyed over to an uphill section of the parking lot. Along the parking lines, we did 1 burpee lunge before karaoking to the other side of the parking lot to do the same on that side. 14 burpee lunges in total. Headed downhill on the parking lot, we did 2 Peter Parkers to a lunge before shuffling to the other side of the parking lot to do the same on that side. 28 Peter Parker lunges in total.

Moseyed up to the starting spot where cinder blocks, a sledge hammer, and an ab roller were waiting for us. We split into 1s and 2s. 1s worked toward an individual total of 50 Curls for the Girls, 50 Shoulder Press, 50 Ruh rows, 50 Sledgehammer squats and 50 Norma Jean Riley’s (ab rolling). 2s ran to the other side of the parking lot to do 5 burpees and 10 WWIIs before running back to the 1s. 1s and 2s exchanged spots until each got to their 50 reps in.

Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, American Hammers, Freddie Mercuries, LBC, Reverse LBC, Pickle Pounders, Box Cutters, Hello Dollies. Wrapped up with 10 Peter Parkers due to excessive mumblechatter
Announcements: July 5th volunteers needed for HS firework show, South Wake picnic July 30th
T-Claps (Recognition): YHC celebrated his 1-year F3 Anniversary today. A big thank you to all PAX who’ve pushed me, encouraged me, and held me accountable this past year. Shot out to @Sunshine who also recently wrapped up his 1st year at F3 and has been crushing it all year long.
Prayer: Prayers up for Carpex PAX Pet Sounds dealing with health issues, prayers up for the South Wake F3 Community at large

Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.

Exploring that whole parking lot at Purple Cobra!

/in /QIC:
PAX: , , , , , ,

FNGs: None
Warm Up: SSH, SFAC, Windmills, Squats
The Workout: Mosey to the church!

On the way we did 35 dips IC (my shoulders), 20 irkins IC.

At the church, we split up into groups and did a modified set of 7s. One group started with 7 turkish getups, the other group started with 7 squats. We counted down from there by running to the other side of the parking lot – every time we passed each other we did 7 merkins.

After this, we did 3 rounds to the other side of the parking lot. One group ran, the other group did an exercise. Planks, LBCs, and then homer to marge.

Finally, we did one round of bear crawls around the last side of the parking lot (thanks Bondo!) while the other group did pickle pounders.

Back to the HT parking lot for one round of BTTW and one round of preacher’s chair, during which there was one particularly nasty fart that actually made YHC stop his counting. We hustled back to the flag and that was that!

Mary: No time

T-claps: Wallaby! Nice to see you back out, brother!

Prayer: F3 PAX in Raleigh’s brother died rescuing family from a riptide. Family saved, brother did not make it. Also Fanny Pack for skin cancer removal.