Sticks and Stones

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16 PAX: Overheard during the workout: At STONES, we’re pushing this rock around the whole parking lot? and Wait ’til you get to 30 wonder bras. On INDIAN RUN, I’m confused! At STICKS, Yogurt, you gonna join us on this STICK exercise? And of course, at COT, continued trash talking about Slide Rule and Slack…

EC: 187, Axe, Banana Seat, LED, Warbucks, ChIPs

Warm Up: Mosey to amphitheater

SSH x25, GM x15, triceps stretches 10 sec per side, shoulder stretches 10 sec per side, dips x25

The Workout:

STONES: Mosey to “stone” pile and parking lot

Three laps, arm exercises with counts of 10, 20, 30 at each corners; finish lap with burpees x1, x2, x3

Lap 1: Bear crawl, pushing rock as you go (aka skidmark), arm exercise = 10, 20, 30 curls

Lap 2: Lunge walks with rock, arm exercises = 10, 20, 30 overhead presses

Lap 3: Run/walk with stone overhead, arm exercises = 10, 20, 30 wonder bras

SAND: “Modified Indian run.” Carry 40 lb sand bag as you advance to front of line. I didn’t fully think this on out, so there was lots of confusion. Eventually, I think everyone carried the “baby.” Next time, instead of passing the baby back down the line, the each PAX needs to advance to the front of the line, which pushes the PAX holding the baby to the back of the line. Then, the PAX holding the baby runs to the front. PAX advances one at a time past the baby, PAX with baby runs to front. Rinse and repeat.

STICKS: (firewood logs): Select log from Delilah (Blue Tacoma)

Burpees in “sevens,” carrying stick to top of parking lot, executing burpees, carry back down, execute burpees, rinse and repeat.

Mary: Merkins x20, low slow flutter 20, protractor 45 degrees—hold for 30 count
Announcements: Nemo Ugly Sweater Party Dec. 1, bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble; UTurn, led by Brexit at his 1 year anniversary
Prayer: Crablegs and family, grateful for F3 community and opportunity to lead

Black Friday Cletus

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It was COLD out there this morning.  Between the 20 degree temps and a whole lot of turkey hangover, we had 5 guys post for the workout.  However, we had 120% attendance for 2nd F as The Natural joined all of us as Dunkin after the workout was over.

Warm Up: Jog to the playground for

  • SSH x20
  • Imperial Squat Walkers x20
  • Fazio Arm Circles x10/x10
  • Good Morning x20

The Workout:

3 Phases:

  1. 11 & 22 at the Playground
    Merkins + Pull Ups on the 11 count
    Squat Jumps + In & Outs on the 22 count (by 2’s)
    Pull Up – Merkin – Squat Jump – In & Out, repeat
  2. Go pick up a small/medium rock for Jack Webbs
    1-10 Merkins, 3-30 presses
  3. Head to pavilion for Irkins / Dirkins / Dips
    Start with 1 Derkin, 2 Dips, 3 Irkins, 4 Derkins… up to 12 Derkins
    Then come all the way back down

Mary:
Vitruvian Man Ladder: 1:3 ratio of LBC : Vitruvian Man (ball up, then spread eagle, repeato) up to 10:30
Announcements:
CSAUP, Christmas Parties, Wrightsville & HSHM signups
Prayer:

Be blessed, keep those in need in prayer.

Cletus BackBlast HSHM Prep

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EC: Yogurt and 187 (Slide Rule started late and was almost ran over)

Warm Up: Jog to east parking lot – SSH IC x 30,  Moracin Night Club IC x 20, Mountain Climbers IC x 20, Stretching arms/legs.
The Workout: Broke Back Derkins @ 3 laps with 5 Merkins.   Jack Web’s 1:3 to 10.  Plank Chatter w/ Merkins.
Mary: Double D – few minutes giving pointers on HSHM Lucky Charms – pointers and course overview
Announcements: Yogurt is the new Alternating Q for Cletus – 187 has stepped aside so Yogurt has the opportunity to lead!

HSHM info:  COT will be at 06:30 so we can encourage the Pax that are rucking. Warm up is at 06:50 for Pax doing the 1/2 and 5k. Meet at the start line – Deadbolt will Q warmup. Bring shovel flags and post them at the bottom of the ramp; and pick up the SIX.
Prayer:Double D’s dad, LipSync’s brother, Crablegs, those Injured (Banana Seat we’re hoping you get better quick).

Lite Legs Heavy Arms

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EC: McStuffins, Cowboy, Deadbolt and 187

Warm Up: Job to east parking lot – SSH x 20IC, Moracin Night Club x 10IC,  Arm stretches, Plank Jacks x 10IC
The Workout: Started with a nice long stroll around the parking lot – Wheel Barrel style that is; it was long.  Then, Deadbolt said that was not enough arms work, so we did Broke Back Derkins with a 10 count at 3 laps.  Lucky thought that was super easy so next we did the Merkin Shuffle.  Now that our arms were loose we did 7’s across the parking lot with Derkins and Dips.  We jogged to the tennis courts to do Jack Webb’s with a 1:3 ratio; thought we had time to do 20; but we only got to 10.
Mary: we can say it was the Jack Webb’s
Announcements: Saturday at Ting – LifeTime run (F3 will start at 6:30 the LifeTime run is later at seven).
Prayer: Our Law Enforcement Officers, CragLegs, Clay, Military, Unspoken

Come on Cletus

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Warm Up: Jog to Hunt Hill – Mountain Climbers IC x 20, Round the Clock Merkins, SSH IC x 20, 10 Burpee OYO and Mountain Climbers IC x 10.
The Workout: Partnered up 1 run down Hunt Hill, other doing Star Jumps, followed by Monkey Humpers and Lung Jumps.  Run to grab a rock at the softball lot; partner ran (with rock) to end of lot while other did (with rock): tricep extension, next set LBC, next set box cutters, next set wonder bra, next set LBC, next set box cutters and ended with curls, next set LBC, next set box cutters.  Merkin Shuffle was next at 4 counts thanks to Crosby (as if Crazy time was not enough for him).

Mary: 80% sprints with Catalina Wine Makers and Plank-O-Rama with PAX choice
Announcements: HSHM Shirt Order – order one now!  GNC training run @ 7:00 10/20 for HSHM, CARPEX CSAUP at Bond tomorrow, animal/pet 5K at Braxton Village tomorrow, sign up for Wrightsville!
Prayer: Noah’s Arc and his recovery as well as Crab Legs.  Unspoken

Cletus 10/12, the return of “Same Damn Thing, Only Different”

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Chilly morning, as hurricane winds finally brought cool temps and no humidity.  Solid turnout

Warm Up:

Run to the Playground

  • 20x SSH in cadence
  • 20x Imperial Squat Walkers in Cadence
  • 10x/10x Fazio Arm Circles
  • 20x Total Partner Pullups (10x each?)
  • Run to the far side of the baseball pavilion, where Lucky helpfully found the correct straight-away

The Workout:

Partner up for a few rounds of “Same Damn Thing”

Exercise:

  • Suicide using variable method of transportation to 5 stops (statue; front/back bleachers; lightpole; building)
  • At “top” of suicide, do increasing reps of Burpees (1, 2, 3, 4, then 5)
  • At “bottom” of suicide, do increasing reps of WWII

Methods of Transportation

  • Round 1: Just run
  • Round 2: Partner Carry
  • Round 3: Bear Crawl
    • Audible: only 3 stations, but 3x the reps (3, 6, 9 at top & bottom)
  • Round 4: Wheelbarrow (3 stations; 3x reps)

Run back to playground for 20x more partner pullups

Jailbreak to Tennis Courts

Mary: None

Announcements:

  • Ruck Division for Holly Springs Half
  • T-Shirts coming?
  • Please come support HS Half finish!  It’s awesome having a big crew running us up the hill
  • Look ahead to Wrightsville Beach 5k in March to support Crab Legs (need shirt order again)
  • Crew going to the coast Saturday for Hurricane Relief
  • 12 mi run starts @ 5:30 tomorrow
  • Yoga Pants practice run for HS Half coming up, see Patch
  • Brandon (Wulfie) moving tomorrow and could use our help, see Patch
  • Drapers 2 year anniversary!

Prayer:

  • Hurricane impacts
  • Crab Legs

Cletus BB

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15 Got Stronger

Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot.  Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat.  Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end.  We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD,  Clay, Crab Legs, Unspoken

You Can’t Handle the Truth

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The fartsack was strong this morning. Only 13 men emerged from the fartsack for a New Mexico style beatdown. Never miss a Friday.

EC: Deadbolt – respect. Only man out there killing two miles through Holly Springs. Light vest flashing. Let him be an inspiration to us all.

Fartsacks: Crosby (almost), Slide Rule – one can only assume a birthday hangover

Warm Up: It started out with a brief mosey when 12 pax were joined by Crosby. 5 burpees in Crosby’s honor. Then 5 more burpees in Slide Rule’s honor. Continue mosey to the lawn in front of the amphitheater. 20 CC SSH, 15 CC IW, 15 CC Hillbillies, 10 CC Good mornings.

The Workout: Skidmark: Into the amphitheater for 3 sets of alternating 20 cc Balls to the Wall and Step-ups. Mosey to the play set next to Crazy Ivan when they were jamming to the classic duet of Biggie and Siri. I used to read word up magazine. Two pax at a time would do pull-ups no more than 10 while remaining pax completed merkins. 10 count rest. Two pax at a time completed no more than 10 pull-ups while remaining pax did LBC.

187: mosey past the rock pile to the parking lot. Partner up. 1 partner mountain climbers other partner run to end of playground and back. Next set with squats and third set with star jumps. Rinse and repeat the three sets.

Merkin shuffle. 4 count slide and 4 count patty cake merkin with you partner. Mosey to tennis court.

Mary: Run in place and burpees when 187 said down. Around the circle pax called out 10 count exercises which included pickle pounders, merkins, box cutters, freddy mercury, and american hammers.

Announcements: Torch run tomorrow. Warm up at 7:40. Location TBD. Deadbolt taking supplies to friends in Wallace (see FB post)

Prayer: Clay – Roger Roger’s neighbor. people out east in NC and SC. Bubblewrap’s wife, Crablegs, Spending quality time with family. Deadbolt took us out.

 

Found him:
https://f3southwake.slack.com/archives/C8X3D5RRV/p1536681639000100

 

Stay away from trees

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Florence couldn’t keep 6 men from posting at Cletus.

 

Warm Up: some stairs at the pavillion and then mosey to the back parking lot. 10x Imperial Walkers, 10x hillbillies, 15x Good morning, 21x SSH.
The Workout: mosey down stinson where there is a road on the left. 7’s with burpees at the top and merkins at the bottom. End of run was by crosby’s house.

Back to parking lot for some lunges and bearcrawl before mosey to the tennis court.

Jack Webb’s at the tennis courts 1:3.

Mary: all pax 5 count with 1 cadence count to 10 of boat canoes.

Announcements: CSAUP Oct 20, Beer Mile 10/13

Prayer: Crablegs, safety for thoe at the coast

Cletus – Noah’s Ark 1 year anniversary & birthday Q

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Warm Up: Jog to soccer field parking lot alternating forward and reverse. Quick feet on curb for half the parking lot and return on other side with walking sideways planks. Performed arm and leg stretches to a 10 count. Then, in cadence (22) SSH, (11) IW, (11) HB, (11) CP, and finish with (11) merkins on Q’s up & down.
The Workout: Indian run with last man doing 2 merkins and then running to front with the pill(football). Pax passed back to last runner and repeat. Penalty for dropping the pill all Pax do 5 burpees. Group was lacking running backs since there were quite a few penalties (Pikachu, Gump). Continued to south side of BB field and dropped for 11 LBC’s. Then, continued to valleyball court. Partner WB thru sand and do 11 burpees. Partner switch and return to other side for 11 SJ. Bear crawl through sand for 11 patty cake merkins. Bear crawl on the return for 11 squats with leg lifts. Mosey to rock pile and center parking lot for bear bowling(bear crawl pushing rock) to end of lot. Performed 11 elevated merkins per arm. Jon Cusak with rock to other end for 11 weighted squats. Return rocks and mosey to tennis courts.

Mary: 11 FM modified alternating each leg, 11 PP, 11 LSF, 11 HTM, and finished with 11 AH. Theme throughout based off of Q’s 56th birthday which 5+6 = 11, if you didn’t catch on.
Announcements: 9/11 stair climb, Christmas parade signup, Kid Cracker looking for men to help move his parents this Saturday afternoon. Great job to all and welcome FNG’s Pumpkin Spice and Mortar.
Prayer: Crablegs, all those traveling to the BRR this weekend, especially our F3 brothers, and the right opportunity of employment for Brickhouse.