3 PAX doing some high intensity TRX with input for all. Great work HIM!
FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups, dirkins, box jumps.
FNGs:
Warm Up:good morning, Frankenstein, micheal Phelps, oyo stretches
The Workout:
800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 blocker burpee thrusters, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies
800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee horizontal block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies
800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee vertical block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies
Announcements: 9/11 TM 5k, 9/11 stair climb, possible Fuquay 10k.
Prayer:praise for time with family, prayer for our country and health
It’s been a good while since YHC had been to The Nut. Not much has changed. Missed a few 12 Oaks regulars and saw some familiar faces. I was asked upon arrival if I was lost. What a welcome! Anyway, I had planned to do the zero week challenge but later found out it would happen later in the week so I threw something together. Here is how it went down.
Warm up – agility
Air squared
Girl Fight
Windmills
Good mornings
Crab Boil
Crab Cakes x12 IC, crab walked another two spaces, Crab Humpers x12 IC, crab walked another two spaces, Crab Jacks x12 IC.
WWI’s x10
Rinse and repeat backwards
Track – Catch me if you can
Partner up P1 runs backwards, P2 3 burpees then run to catch P1. Switch. Repeat for 4 laps.
Mosey to trailer ramp
Ramp slides up, bear crawl down
R&R opposite side
Mosey to playground
Cindy Crawford
5 pull-ups, 10 merkins, 15 squats, 20 LBCs and 25 toe raises
4 rds
Broad jump 50 yds in front of school
Mary
Alternating v-ups
Heels to Heaven
Windshield wipers
Australian snow Angels
J Lo’s
Announcements on slack.
Prayers for our world.
Again it was great to be back out to an old AO. Thanks for letting me lead today fellas.
BS Out!
The 4th Anniversary of Crazy Ivan, YHC had the pleasure to Q. So many great memories, at least for YHC for Crazy Ivan. After all, it was my first post ever in F3. Great guys like Nemo, Chips, Dauber, Dawgpound, and Dahmer have carried the torch for Holly Springs’ big Friday kettlebell workout. Thank you. YHC had joked in the pre-blast that Phil Collins would make the playlist, since I’d heard that Ivan had strayed away from the traditional metal playlist and got all soft. As it turns out, YHC was serious because I found a new use for Phil…see Mary!
FNG’s: no
Warm Up: Sir Fazios x 12 IC (F/R), Good Mornings x 12 IC, Imperial Walkers x 12 IC.
The Workout: Each man Cusacked his kettlebell to the end of the the long parking lot. We moseyed back to the end. We sprinted to get our kettlebell and did Wonderbra’s to certain points along the parking stretch. We repeated this until back to the official circle.
6 Exercise Tabata…the time is two PAX doing a certain Thang.
Thang 1: Carry our Atlast Ball (75 lb.) friend between 2 cones and do 5 merkins on the ball at one end and then return.
Thang 2: Farmer carry 2 45 lb. dumbbells to a heavy bag and do the DIY bench press x 15.
The rest of us in the circle did 3 round of each of these 6 exercises AMRAP: Halos, 1 Leg Deadlifts, Swings, Midget Love Handles, Midget Cookie Pouches, Snatch.
When finished we rolled over to the bandstand for a 10 count per PAX alternating People’s Chair and BTTW.
Mary: So YHC has tried to pull off some crazy stuff at workouts…but I can’t believe this worked and was well-received. Phil Collins – Take Me Home. We did Mary exercises during the verses including WW2’s, LBC’s, Dying Cockroach, American Hammers, Heel Taps, LSF’s, Freddie Mercury’s. These were done OYO. At the “I don’t mind” part, YHC would call for a plank hold. At the “Take…take me home!” part, YHC would call for a chill cut plank. It worked perfectly!
Announcements: Brute CSAUP, Breach 9-11 Heroes Run.
T-Claps (Recognition): These PAX…playing along with my shenanigans.
Prayer: Pikachu M and new job possibility, the men, women, victims of Afghanistan. Cancun took us out!
8 PAX gathered in the gloom on another humid day in Hollys Springs. Today YHC planned to focus more on upper body with some core mixed in. Cletus AO has so much to offer so we went around to hit a few of the well known spots. This is how it went down.
Warm ups w/agility
Good mornings
SSH
Girl Fight
Michael Phelps
Stretching
Partner up
Pull ups and swing tucks
x10 each then switch 3 rds
Mosey to pavilion
Single leg squats (4ct down 4ct up)
Dips tension (4ct down 4ct up)
Shoulder tap BTTW
3 rds
Rocks
Chest press x30, 25, 22
WWI w/rock x20, 15, 10
Shelter
Abyss merkins x10
donkey kicks x20
3 rds
Tennis court
Suicides with increasing burpee merkins each return
Mary
Windshield wipers
Pretzel
V ups
J Lo’s
Pickle pounders
As always it was a pleasure being able to lead such a strong group of HIM. Hydrate and enjoy the day men!
BS Out!
10 Pax showed up for an original Prison Yard smoke session.
8-bit, Sprinkler, Pots, Banana Seat, Woody, Midget4Life, MadDog 2020, Smalls, Money Pit and the Warden Breach o the Q
Warm Up: Mosey around the parking lot and then 22 counts reps of SSH, Imperial Walkers/Hillbillies, Windmills, and Good Mornings
The Workout: 8 stations of fun with a partner, partner one is on the apparatus, partner 2 was alternating between Merkins and LBC’s ( 2mins of work with 15 secs rest between sets)
Station 1- The devil keg, Full clean and press
Station 2- Pain Stick- Between the legs Rut Rohs
Station 3- Med Ball Squat and Toss
Station 4- Weight Plate- straight arm lat raise
Station 5- Fire hose- Squats
Station 6- Hurdle- up and over jumps
Station 7- Battle rope- Double arm waves
Station 8-Proud panda jump rope
Mary: 5 mins of ab meltdown- 22 count reps of Lo-slow flutter, Homer to Marge, heel taps and Pickle Pounders
Closed in Prayer:
4 Pax at Sheepdog.
FNGs: None
EC: just YHC
Warm Up: SSH, SFAC, Michael Phelps, Frankensteins, Mercins. We also loosened up with some hip and knee rotations.
The Workout: Three sets of three exercises rotating through Staggered leg squats, dips, mercins, derkins, erkins, single-leg deadlifts. We then practiced several boxing drills.
Mary: LSF, Box Cutters, LBCs, Crab Cakes.
Announcements: pikachu‘s move.
Prayer: 🙏🏼
FNGs: Nope
Warm Up: Led by Dauber from Red October
The Workout: One lap around lower soccer field. (karaoke, butt kicks, high knee, Frankenstein kicks) Lap 2 > Guantanamo Bay’s to first light pole, Panama Canals to 2nd light pole, Finished with Guantanamo’s to end of fence. Mosey the short leg of field. Series of merkins for the backside of lower soccer field, stopping at points along the way. Standard, Brokeback, Derkins, Carolina Dry docks, Diamond and a half failed attempt at Hibachi Express.
Mosey to upper soccer field. For a single team game of ultimate frisbee. Rules each PAX has to touch frisbee once down the field. Each drop was a stack’em of reps up to 10 starting with Squat Thrusts. Each goal scored new PAX called out an I/C exercise of choice. Half way through each you had to throw with off hand only. Finished with Start jumps.
Mary: Butterfly Crunch, Touch the sky, Leg Climb, Oblique V-ups with a Dauber B-Day hold.
Announcements: See Red Oct BB
T-Claps (Recognition): See Red Oct BB
Prayer: Unspoken
A humid day down in the valley known as Possum Trot. 7 HIM gathered to be sure that nobody was alone or got left behind. We made some noise with the sledgehammer, somebody broke the rock POTS was using and he got salty, Sprinkler made some “noise” during COT, and we took the hill together several times.
FNG’s: nopes
Warm Up: SSH x 40 IC, Windmills, Seal Claps, and Overhead Claps x 7 IC, Imperial Walkers and Hillbillies x 10 IC, 22 Squats.
The Workout: A quick mosey for all PAX to grab a rock of choice and a short Cusack up to the entrance end of the lot to circle up for Shoulder Press x 15 and Merkins x 15. There were 3 stations in the rotation for the day: rock circle, tire flip & sledge, run the hill with 10 Merkins.
The rock circle continued with all PAX counting out 15 counts of any rock or ground exercise of choice. Partners would rotate out to either flip the tire/sledgehammer together or run the hill with Merkins. At no time, was any man supposed to be alone in a spot…because that’s what we do in F3. There was a constant rotation during this activity and no brains were bashed in as tires were flipped and hammers were swung. So, that’s nice.
All circle exercises included (sometimes several rounds), but not limited to: Merkins, American Hammers, Should Press, Curls for the Girls, Tricep Extensions, Squats, Rut-Rows, WW1’s, LSF, Homer to Marge, Burpees, Star Jumps, Ground Pounders, and more!
Mary: After putting our toys away we moseyed to the tennis courts for a Bear-Crawl/Sprint Back series we did 3 times in decreasing distances. Finished with 22 counts of the following for Mary: LSF’s, LBC’s, Dying Cockroach, Homer to Marge, and Superman’s.
Announcements: Q Swap next week. CarPex guest Q’s will join us, but all AO’s remain open!
T-Claps (Recognition):
Prayer: Banana Seat daughter Ella receiving some medical treatments that are needed (prayer and praise). Our military, first responders, leaders, spoken and unspoken. Honor to lead at the OG SouthWake AO.
FNGs:
Nope
Warm Up:
Daisy pickers, good mornings x10 IC
Mosey down the parking lot for 21s – SSH x5 IC with the next x16 silently, if everyone stops at 21 then we’re done, if not 5x burpees. Took three tries but we got it right.
The Workout:
Mosey to the rock pile
Bearly curling down the lot
Bolt 45s
Bearly curling back down the lot
Single leg deadlifts x10 each leg
Return the rocks and mosey to the playground
Partner up – between the two do 50x pull ups and 100x merkins
Mosey over to the Crazy Ivan pax for Hillbillies x10 IC
Mosey to the white fence for typewriters – start on the bottom rung, 10x Derkins, shuffle across for 5x Derkins, go up a rung for 5x Derkins, shuffle and 5x Derkins, go up to the top for 5x Derkins, and shuffle for 10x Derkins
Mosey to the tennis courts – Crab walk suicides to the middle lot line, end of first lot, second middle line, and fence
Burpee broad jump down the length of the courts
Mary:
20x LBCs, Freddie Mercury, Homer to Marge
Plank hold into various positions for ~3 minutes
Announcements:
CarPex Q Swap coming up