EC: Nemo, UTI, Emeril, M4L
Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂
Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers
Thanks to all who posted to help set a new attendance record at Purple Cobra! Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda). There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)
Warm Up:
YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH. Then we did the following:
Imperial Walkers ICx15
Hillbillies ICx15
Frankenstein Kicks ICx15
The Workout:
Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.
Partner up to do the following:
Partner 1 – 10x Derkins/Erkins/Dips
Partner 2- Plank Jacks and Squats
Switch, rinse and repeat decreasing by 2 reps each time
Mosey to the Goodwill Lot
Wilt Chamberlains
Mosey to Dollar Tree Lot
Burpish Getups 10 OYO
Mosey to Wells Fargo Lot
The same damn thing again
Mosey to the Flag
Wave of Merkins to 10
Mary:
Homer to Marge IC x20
Back Plank
Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services
Prayer: Pablo’s mom, unspoken, YHC took us out.
Welcome Ironic and Full House.
Thunder claps for Foghorn for wearing a vest.
EC EC: Dawgpound, Emeril, Midget, Lipstick, UTI
EC: Dawgpound, Emeril, Midget, Lipstick, UTI, Axe, 187, Warbucks, Yogurt, Brexit, Chips
Excuse Lexicon: IT Band Flare Up, No Alarm
Warm Up:
Circle Up
Fazio arm circle
10 Imperial Walkers
10 Hillbillies
Good morning
10 Reverse Pushup
15 Squatter Pyramid
The Workout:
Workout
Find Groups of 4 Similar Speed
Indian Run around the 1/2 Mile Loop
Corner:
5 Burpee
Ticket Office
5 Burpee
10 Merkins
Bottom of Ramp
5 Burpee
10 Merkins
15 Squats
Basketball Court:
5 Burpee
10 Merkins
15 Squats
20 LBCs
Lead group came back for the six after they finished their last set.
Total of three laps
Run to ticket office
20 Squat Pyramids
Run to courts for Mary
Mary:
5 Burpee Countdown
LBC
Have a Nice Day
Announcements:
December 15th CSAUP
Some Second F is coming our way in the future
Prayer:
Pablo’s Mom
Crablegs
Double D’s Dad
Dave Bexit’s Buddy from Michigan. Currently battling burns and infections.
Thanks for letting me lead you guys today.
Challenge Points:
Burpees: 75 => 225
Merkins: 100 => 200
Squats: 170 => 170
Total Points: 595
17 PAX got stronger and faster today at U-Turn with Brexit’s 1 year anniversary at F3.
There was some chatter about the ‘Rebel Walk’ warm up implying PAX looked they all $hit themselves… This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!
Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.
The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.
A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…
Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.
Prayer: Pray for Dauber’s Bowel movements during the run along with unspoken requests.
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
EC: Dumbo, Deadbolt, Warbucks, Nemo, Lipstick
Warm Up:lap to the big parking lot and circle up for Good Mornings x 10, SSH x 40, IW and HB x 18/ea, Daisy Pickers x 10 Q called #HIM to pair up for accountability
The Workout: 4 Corners with stops at midpoint on long sections Stop 1 10 American hammers, Stop 2 10 Star Jumps, Stop 3 10 Diamond Merkins, Stop 4 10 WW2, Stop 5 10 Burpees, Stop 6 10 Turkish Getups –2 Rotations; Mosey to Stair Case – 1 up top (Combination) 100 Merkins, 200 LBC, 300 Squats 2 Bear Crawl to the bottom and run back up; Mosey to the Soccer field Wheelbarrow 50yd and switch with partner until across 15 SSH and same wheelbarrow back
Mary: Sorry Mary we only had 17 seconds to spare and we need at least 30
Announcements: Nemo Holiday Party on Saturday; Wrightsville Training plan up on site from DB; Yogurt’s Q at Cletus tomorrow is his first since taking over alternating Q’s
Prayer: Crablegs and a lot of unspoken
Thanks to all for coming out and letting me lead you this morning!
Lipstick
^^^ Nick Offerman, the morning after his bourbon by the fire. R4TJ brought it!
Warm Up: 22 degrees outside let’s get warm – Side Straddle Hops, Daisy Pickers, Stretching – Enough standing still… let’s move!
The Workout: Since Crossway was last week and its so dark out we opted for a run down Main. The route stretched into Womble where we took the big loop and came back to Ting. We each came in between 3.1 and 5.5 miles.
Mary: Enough about Mary! We get it, there is just something about Mary…
Announcements: The title of this post is a joke but in all seriousness we had a fall this morning. I believe they are OK but remember to wear your lights (I didnt this morning) and watch your footing. This case was kind of a freak accident (they were wearing their light) but we are approaching the colder months and ice is gonna get real. You can’t always see ice, leaves are down, etc. Be careful!
Prayer: Quiet group this morning, lots of shivering, not much else.
Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:
Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins. Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner. 7 laps.
Half Way There: Wheel Barrel with partner halfway around the loop and switch. Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).
Merkin Shuffle @ 5 count
Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling
25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.
EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.
Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure
Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.
A few men got in some EC. Great job!
Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.
Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC
Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.
Mary:
V-ups
Protractor into LSF into Freddy Mercury
Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
Psalms 107:8-9 NKJV
Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L
Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays
During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.
BS out!