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Obama was at Disney!

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PAX of 10 decided to swallow the DRP and post at Disney for a limited running workout (less than 1 mile of total movement).

FNGs: None

EC: Chips, 16-Bit, Pablo, 187

Fritter: 16-Bit

Warm Up: All exercises in cadence (IC): SSH x20, Fazio Arm Circles 10F & 10B, Imperial Walkers x20, Hillbilles x20, Windmill x20, 5 burpees for New Mexico’s late arrival

The Workout: PAX lined up for a large group indian run to the small lot by the community center entrance.  Once arrived, PAX partnered up for a Lazy Dora 1-2-3 (no running).  While one partner did the exercise, the other partner held a different exercise.  Reps were split between partners: 100-Merkins (other partner hold plank), 200 LBC’s (other partner 6 inch hold), 300 Squats (other partner squat hold).  Next exercise was a new one for the group that Q found in the exicon, The Obama, the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44th, in case you needed that explained to you…).  PAX had to do this from one fire hydrant to another, ~100 yards.  Next exercise was 3 rounds of Balls to the Wall, Partner 1 held the wall while partner 2 did an exercise, then switch.  Exercise 1 was mountain climbers ICx15, Exercise 2 was shoulder taps ICx10, Exercise 3 was Low Slow Flutter ICx10.  PAX lined back up for an indian run back to the play ground for 3 rounds of 1o each: Erkins, Derkins, Dips.

Mary: All exercises in cadence: LSF x20, homer to marge x20, Freddie Mercury x20, Nippler x20, Pickle Pounder x1o

Announcements: New Mexico has stepped up and decided to share Disney site-Q responsibilities with Pablo.  Come and support your fellow PAX running the Quay at the finish.  Bring a shovel flag and run them into the finish.

T-Claps (Recognition): Shout out to Messi’s postive attitude at the workouts and his desire to post when his father is traveling for work.  Way to be Messi!!!!

Prayer: Fellow PAX in Wake County dealing with martial issues, M4L dealing with selling his house and moving, unspoken prayers

Lucky 7s – H1N1 1-Yr Anniversary

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19 Pax, including 1 FNG showed up to celebrate with H1N1 his 1 year anniversary with F3.  Resurrected the workout from his first post – Lucky 7s.

Five Pax posted for EC – Messi, Cupid, 16-bit, Overachiever, and H1N1

FNGs: Welcome Fram!
Warm Up: Mosey to the adjacent parking lot for the following exercises – 10 Himalayan Squats, SSH x 15 IC, Imperial Walkers and Hill Billies x 10 IC, Daisy pickers x 10 IC
The Workout: Mosey to Church St but first stopping by First National Bank to salute the flag and recite the Pledge of Allegiance.

Now time for Lucky 7s

-Run to the top of the hill, 7 merkins

-Run to bottom of the hill, 7 WWIIs

-Rinse and repeat for a total of 7 rounds

Mosey back to the bank and performed pickle pounders x 10 IC before returning to the tennis courts.  Hold BTTW while waiting for the six.

Mary: Low Slow Flutter x 20 IC
Announcements: Run for the Quay (wear back shirt) and Triathlon on Saturday. 2.0 workout delayed 1 week.  New AO to start on Tuesdays in Fuquay at Falcon Park by H1N1 and Cupid in late June (more details to follow)
T-Claps (Recognition):
Prayer: 16-bits cousin passed away, Double D’s dad, Midget, Cupid has a statistics test, H1N1 traveling for work, H1N1/Messi traveling for vacation next 2 weeks

This is Sparta

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FNGs: None
Warm Up:

Run, SSH, Proposals, Proposals with a jump, Sir Fazzio arm circles, spiderman twist

The Workout:

The 300: Pax pair off (one group of 3), and the goal is to get to 200 Hindu pushups and 400 squats as a team (so 300 total per person). Pax A starts off with Hindu pushups while Pax B runs 100 yards, then they trade off. When Pax A returns from his run, he goes into squats while Pax B runs.

So:

  • A: pushups – B runs
  • B: pushups – A runs
  • A: squats – B runs
  • B: squats – A runs
  • rinse and repeat until the target count is achieved

Combatives

MACH techniques (mechanical advantage control holds)

Mary:

Side bridges, X-Man crunch

Announcements:

Bottle swap @ Lipstick’s; Run the Quay and Sprint Tri next weekend.

T-Claps (Recognition):

Norm’s 21st wedding anniversary

Prayer:

  • 16-Bit’s wife and son driving to Pennsylvania this weekend
  • Cupid’s hectic work
  • Dovetail’s friend Nathan (marriage struggles)

Death by Burpee

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Apologies for the lateness of this BB. Got right into work on Friday, and forgot over the. weekend. Thanks Pikachu for the reminder!

Warm Up:

Mosey, lunges with a twist, Spiderman’s, supermans. Then some twosome and threesome partner squats (back-to-back) that all agreed we’re a bit awkward, but legs were trembling and both groups almost collapsed, so YHC declares a fitness success.
The Workout:

Suicides between the lines, first plain, then with a squat at each stop, then again with a Merkin at each stop.

Burpees with a tuck jump (10x)

Burpees with a plank jack (10x)

Burpees with a broad jump (the farther you jump, the fewer you have to do).

Warm-up part 2 being complete…

Moved on to what I am calling “30-30s” (or maybe Henry, for the famed maker of 30-30 lever-action rifles):

4 ROUNDS

30 seconds max merkins, 30s rest

30s max box/wall jumps, 30s rest

Combatives:

Wrist locks from holds, grabs, and punches

Mary:

Legs-on-wall crunches, Absolution

Announcements:
T-Claps (Recognition):
Prayer: Dovetail’s friend Nathan (marriage), 16-bit’s wife’s stepfather’s health issues.

Wine is fine but whisky’s quicker

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8 PAX

FNGs: Possible FNG was a no show.  The fart sack is strong with this one.

E/C: 2+ 1 biker: Cupid, H1N1, Messi
Warm Up: Quick lap around the track, 20 SSH, IW, Hillbillies, Good mornings, Stretches.
The Workout: 6 cones set out for this workout.

1. Set of suicides

2. 10 LBC at each cone (60 total), crab walk between cones

3. Set of suicides

4. 10 merkins at each cone (60 total), bear crawl between cones

5. Set of suicides

6. 10 squats at each cone (60 total), lunges between cones

7. Set of suicides

8. 10 star jumps at each cone (60 total), duck walk between cones

9. Set of suicides

10. 4 burpees at each cone (24 total), backwards run between cones

11. Set of suicides

12. One more set of suicides for good measure

 

Mary: LBC, LSF, Box cutter, American Hammer, Captain Hammer
Announcements:FB/Slack, Vote for 2nd f salamander game on slack, Run the Quay – perhaps have a short, 10 min, pre-run F3 workout.
T-Claps (Recognition):
Prayer: 16-bit’s wife’s step father, Banana Seat’s sick family, those a run this weekend.  Unspoken and I’m sure I forgot something else.

EC/EC: Cupid lead us in a set of ladder sprints.  H1N1, Boy George, Cupid, Modify

Millennial

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FNGs:None.

EC : 5 for EC with 1 biker. Fonzie, Cupid, Pikachu,H1N1,LED, Messi
Warm Up:Fabio arm circles. IW, Hillbillies, Good mornings
The Workout:100 count of each with ~100yd run in between.

partner up and complete exercises. First partner to 100 starts run.

SSH, LSF,merkins, curls for girls,boat canoes,rut rows, squats,triceps extensions, plank jacks,  50 burpees per pax

Mary:none
Announcements: Vote for 2nd f salamander game on slack.  See slack and FB for other announcements
T-Claps (Recognition):
Prayer: Physical health among pax’s, Soldiers abroad and at home and their family’s at home.

Ultimate at Mutiny

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EC: LED, Fonzie, Cupid

FNGs: None

Warm Up: None, YHC totally forgot to do warmup, my bad.

The Workout:

Ultimate Frisbee, Shirts v Skins!

For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.

Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.

Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints

High Lights: The glare from the lights, the glare from the Skins

Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt

Mary: None

Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid

Announcements: Try some new AOs out, spread the PAX around!

YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.

T-Claps (Recognition): Happy birthday Yogurt!

Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work

This ones for Shredder

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EC: UTI, Lipstick & Cupid

FNGs: N/A
Warm Up: Lap around school and circle up on far side entrance. SSH x50, Daisy Pickers x10, FAC x10, Reverse x11, Over head clap x12, Drop to plank Merkins x13, Mountain Climbers x14, Shoulder Taps x15
The Workout: YHC talked UTI into a Co-Q at Sheepdog for Q Sheet Awareness.  UTI started off the main event with partner chase BLIMP.  Paired up and used the front lot as our circuit. Partner 1 started with 5 Burpees while Partner 2 started running the parking lot. Once partner 1 caught partner 2, partner 2 dropped and did 5 Burpees. We continued this partner chase with 10 Lunge Walks, 15 Imperial Walkers, 20 Merkins, 25 Plank hold, 30 Side Straddle Hops.  PAX covered about 1.5 miles during the chase.  UTI handed the reigns back to YHC and we mosey to the back of the school.  At the back of the school we met some knee walls and did another circuit. This circuit consisted of Irkins, Merkins and Derkins Jack Webs. We started with 1 I,M,D and 4 Air presses. We then did a fast pace mosey around the track and back to the wall for 2 I,M,D and 8 Air Presses.  We were only able to get to 4 times around before we headed back for Mary. (Thanks UTI for taking all my time!)
Mary: In place of Mary, we did Combat.  Dovetail led us in an educational session on how to street fight.  He explained why you shouldn’t throw a punch in a street fight, and showed us the proper techniques.  As Dovetail said, we did martial, the arts comes over time.
Announcements: Mother’s Day- Don’t forget the Mom’s in your life!
T-Claps (Recognition): Cupid great job on the EC, not just today but picking up the frequency all week!
Prayer: Work related peace, 16-Bit’s Step Father in law Dad to his brother of another mother from west virginia (or something like that) All seriousness, he needs our lifting up as he has been thru some rough times and has a long road ahead of him.

We miss you out in the gloom Shredder but hear you are doing well and even went to a martial arts class on your crutches this week.  Looking forward to seeing you in the gloom again!

Zombies

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EC: YHC did about 1.5 miles because he couldn’t remember the route and didn’t want to get lost/show up late

Warm Up: Mosey around the parking lot

15 side straddle hops IC, 15 imperial walkers IC, 15 hillbillies IC, 15 mountain climbers IC

Michael Phelps it out

The Workout: Special request from Messi to play Wasp since he missed that day. YHC obliged with a similar game and we moseyed to the baseball field for 3 rounds of Zombie.

Two PAX were zombies, they had to catch everyone else and tag them. PAX had a 10 count to get away (you had to stay within the baseball field), and then the zombies were released. Once you were tagged, you became infected and had to do 5 burpees. After the burpees, you are now a zombie and you have to hunt the rest of the people down. Last person tagged, no burpees. Shoutout to Dovetail for his creative but unsuccessful technique of climbing the fence, it was pretty entertaining to watch.

After the third round, PAX grabbed a rut row sized rock and moseyed to basketball court for a modified Dora.

100 BTTW shoulder taps while partner runs a suicide (half court, full court)

200 butterfly situps while partner bear crawls forward and crab walks back (sideline to sideline)

300 rut rows while partner sumo squats forward and back (sideline to sideline)

PAX moseyed back to flag for Mary.

Mary: On your 6, everyone picked an exercise. I think we did four corners, one legged homer to marge, some sort of breathing-while-tensing-abs exercise, LBCs, and then PAX had a nice day because we ran out of time.

Announcements: Facebook, Slack

T-Claps (Recognition): All the PAX solo posting downrange, way to get after it brothers!

Prayer:

Banana Seat’s stepdad’s recovery from surgery, 16-bit’s mother-in-law’s husband to recover from surgery, H1N1’s travel

The Avengers (Plural)

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17 PAX showed for a repeat workout. A couple weeks ago, YHC performed this Avenger themed workout solo. I thought it would be a great day to share the workout with others this time.

EC: Cupid, Maybelline, Squatter, Chipper

FNGs: None

Warm Up:
Reverse loop around tennis courts with some carioca mixed it.
Seal jacks x20
Ironman take off – deep squat, on the up extend the calves and hold for a 4 count x10
Peter Parker Peters – 4 count on right leg then 4 count on left, x10 each
Upper body stretches

The Thang:
Iron Hulk – 1:4 merkin to rock air press to 10:40
Hulk smash rock slams x20
Hulk curls – grab the biggest rock you can find and AMRAP curls
Mosey over to tennis courts
7’s – WWII’s 4 ct = 1 & Peter Parker merkins
Bear crawl to advance back and forth, last stretch YHC called for spiderman crawl

Capt. America Suicides
suicide to the end of each tennis court white line and back to start. On far end, knee tucks and at start burpees. Increasing by 1 each trip down for a total of 10 reps each after 4 sprints

With about 9 mins to go YHC called an audible for some BTTW. 60 secs but as guys started dropping we modified it to 45 secs. Circle up for Mary.

Mary:
Capt. Thor 1:4 WWI and american hammers, increasing up to 10:40
Dr. Strange circles – on six, shoulders and head off ground, circles with legs together counter clockwise x10 then clockwise x10
Ended with 1 minute to spare

Announcements: See FB and slack, races coming up

T-Claps (Recognition): 2 from Carpex grabbing some EC (Squatter & Chipper) and possibly going for the fritter

Prayer:Injured PAX, H1N1 travels, graduations coming up, Mother’s Day and those first time without moms, Armed Forces, 1st Responders

It was great to do this workout again but this time with some F3 brothers. Great work today men!

BS Out!