Tag Archive for: Blue Crush

Four Corners and Knee PT

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FNGs: none

Warm Up: side straddle hops, good mornings, imperial walkers, hillbillies, wind mills, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout:

Thing 1: four corners around town hall commons

  • Corner 1: merkins
  • Corner 2: squats
  • Corner 3: dips
  • Corner 4: Superman’s

Thing 2: Abe’s Knee PT. We went through a round of my PT exercises so that A) it’s one less for me to do later and B) to bring up the point that it’s important to do the supportive strength training that goes into keeping our bodies in good shape.

  • Step downs
  • Michael Jacksons
  • hip abductors
  • calf raises

Mary: popcorn Mary followed by a little bit of stretching

Announcements: shirt order, sign up to Q

T-Claps: Blue Crush for sticking around after the workout to knockout 40 merkins with Vasoline.

Prayer: mental health

Game Night

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FNGs: none

Warm Up: Lapped the soccer field with stops at the corners: SSH and good mornings, squats and worlds greatest stretch, merkins, step-ups and preachers chair

The Workout:

Thang 1:

4 minute blocks, each pax works at their own pace on a descending ladder until time is called.

Round 1) 30-20-10-5 merkins, with a sprint to the end after completing each set

Round 2) 30-25-20-15-10-5 SSH with a bear crawl after each set

Round 3) 30-25-20-15-10-5 Freddie mercuries with 10 Star jumps

Round 4) by request from Ka-chow, 12-10-8-6-4-2 burpees with a karaoke break

Thang 2: pax gathered in a plank circle to draw uno cards in a rotating fashion. Draw-er of the card had to complete the number of merkins that corresponded with the number drawn while everyone else held a plank.
Skips and reverse as expected, draw two doubled the number of merkins for your next card, wild was 20 merkins.

Goal to be the last man standing, knees touch the ground and you’re out.

Blue crush put us all to shame by ending the game with 40 merkins following a draw two+wild combo card draw.

Thang 3: dodgeball on the tennis court with a 5 burpee buy-in

Mary: pickle pounders, box cutters, homer to Marge

Prayer: families, kids

Is it Lion or Lamb at the Yard

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Warm Up: SSH, Frakensteins, Imperial Walkers and some Willie Mays Haze

The Workout:

Round 1: The Lamb (3 reps of each exercise) 31 Seconds per round (9) rounds. The time you have left is your rest time

Diamond Merkins, Jump Squats and Flutter Kicks 

Round 2: The Middle- 13 reps per exercise  (1min 30 sec rounds ) The time you have left is your rest time

Standard Merkins, V-ins, Reverse Lunges, Mountain Climbers in cedence. 

The Break: 

3 Rounds of 60 sec People Chair 

Round 3: 30 reps (3 rounds, 3 mins per round) The time you have left is your rest time

Prisoner Squats, Air Presses, High Knees, Shoulder Taps, 30 Sec Plank. The time you have left is your rest time

Round 4: The Lion (10 mins) 

Odd Mins 10 burpees

Even Minutes 40 sec plank

Mary: None—no time

End in COT 

3/16/26 Train in the Rain

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Six PAX arrived by 5:27 am when the rain got heavy. Blue Crush, Shooting Blanks, Best In Show, and Hasselhoff hopped out of their cars and embraced the suck. Vasoline already embraced a 4 mile EC. I hopped out, ducking, as if I could avoid the downpour. We immediately ran to the parking deck and settle in.

WU: Exercises on the corners: SSH 25x, high knees 15x, arm circles 10x F/B, stretching OYO.

The PAX nearly nailed the F3 Mission Statement, but left out the word “community.” Three burpees–a light penance.

ME: B.L.I.M.P.S. = Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats

Ascending reps: 5, 10, 15, 20 with trips up the steps between sets.

Each PAX took a turn leading up the steps. To get some fresh air, Shooting Blanks and another exited at the upper deck and we circled around the long way to return to the lower level.

PAX helped me keep count up to 20 burpees.

Mary: Popcorn, ending at 6:15

Grateful for shelter of parking deck, but Hoff wanted ventilation to clear Vasoline’s gas.

COT: Prayers – Best in Show asked for prayers as he replaces the turbos on his truck

Gratitude for this day and Jesus.

Announcements: Run with Davis

Yogurt out.

 

 

Magic-8-Ball-Featured

Our Own Magic 8 Ball

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5 PAX played some simulated Magic 8-Ball and 8 Corners with lots of merkins, squats, and plyometrics. The Magic 8-“Ball” determined weather we Burped, squated, hineyed, or hopped the rest of the way. Ended with some stretching and Mary!

AO 4 of 25  in the Q’em All Challenge!

 

Snagged Downtown Train off my Big Gulp for my Monopoly Board

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I was fortunate to jump in line and secure my Big Gulp with the Downtown Train game piece.  SCORE!!!

To my surprise, 13 PAX showed up to join in on the fun.  Let’s play Monopoly!!!

Warm Up:  Fazio Arm Circles, Willy Mays Haze, Frankensteins, and Good Mornings, Windmills

The Workout: 

Travel to Amphitheater – Lunge Walk Half the Parking Garage, Bear Crawl the other half

Thang 1 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Thang 2 x4

  • Partner 1 Balls 2 Walls
  • Partner 2 Step Ups up the theater seats
  • Switch

Thang 3 x1

  • Earkins, Derkins, Dips
  • Up the normal theater steps and back down 2x between each of the last bullet

Thang 4 x3

  • Partner 1 Inverted Rows – 15, 10, 5
  • Partner 2 Plank Hold
  • Switch

Thang 5 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Travel Back to Flag – Carioca through the parking garage

Mary: Poop Eaters, Pickle Pounders, Homer to Marge, WW2, Superman, 6inches, Low Slow Flutter

Announcements: Check-in with Abe about CPR Opportunities, 2nd F/2nd Friday Lunch is this week join Abe+ in picking a place and BE THERE!!!

Prayer– Pumpkin Spice’s wife as she manages a full plate at work.  T-claps for her opportunity but pray to help her through the stress of getting things settled.

Prayers re: war.  Life is precious, peace is the answer.

Disney 3/5/26 “MICKEY”

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Warm Up: Mosey around the soccer fields and then circled up for some 22 counts of SSH, Frankenstein’s, Windmills and Good Mornings. 

The Workout: All the pax took a tour of Disney to see all the rides that the park had to offer. The riders were exposed to the Abyss, A Small world, Tomorrow Land, Haunted Mansion, and  Space Mountain before we took the long trip back to the start. 

MICKEY was with us the entire way and showed why he is still the OG. 

M- Monkey Humpers- 25 single count then run to the bottom of the Abyss hitting all steps on the way down and on the way back up. ( 3 Rounds) 

I- Imperial Walkers  – 20 single counts with a run to the end of the parking lot and back (3 rounds) 

C- Carolina Dry Docks- 15 reps- Run to the 3 corners of Tomorrow land 

K- Kerkins- Knuckle Push ups- 10 reps, Run up to the haunted mansion and back down (3 rounds) 

E- Everest- Step ups with a squat at the top- 10 reps, 5 on each side. Did a set of 25 SSH, hops and then did a run to the top of Space Mountain for round 2, came back to round 3 before recovering on the jog. 

Y- Yurpess- Wide grip Burpees, with a spread arm Y jump at the top (3 Rounds) as we moved with some quickness back to the starting line. 

There is a reason this is the happiest place in South Wake 

Mary: None (no Time) 

Announcements: Triple Ruck Challenge in play (The HS Spring Classic, TMF 9/11 Hero’s Run and the HS 1/2 Marathon. If you complete the challenge you get a special patch and a custom Velcro molly for your ruck. 

Closed in Prayer

Booze Cruise Blues

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FNGs:

None

Warm Up:

Started with a hesitant Mission Statement and 3 Confidence building burpees

Nailed the Core Principles

Mosey, GM, WMH, Daisy Pickers, SFAC, SSH

The Workout:

1 – lap each
Broad jump burpees, lunge walk, bear crawl, mosey

Mary:

No Time

Announcements:

Hope Closet is looking for volunteer potential candidates for volunteer opportunities.

T-Claps (Recognition):

None

Prayer:

@Fram’s father is recovering from hip surgery

You Can’t Spell Cletus…

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FNGs: NONE

Warm Up: Good Mornings, Windmills, Franks, Sir Fazios, Seal Claps, Overhead Claps, Willy Mays Haze

The Workout: Partner Up and Execute a MURPH with the time allowed.  Partner 1 ran the .5 mile loop around the soccer fields while partner 2 executed the Pullups, Merkins, and Squats.  As the .5 mile loop completes the partners switch.  The goal was to complete 100 pullups, 200 merkins, and 300 squats as a team.  All teams met that goal!

Mary: Freddie Mercs, Supermans, WW2s, Pickle Pounders, Homer to Marge (it is almost Valentines Day after all)

Announcements:

  • Check the 3rd F channel for some opportunities to give back
  • 2ndF2ndFriday Lunch today

Prayer:  Prayers for the sick/injured PAX and for those recent celebs with public cancer fights.  Reminder for all men to stay on top of their screenings, even the uncomfortable ones.

Mustang Mosey

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Warm Up: SSH, GM, Frankenstein’s,

The Workout: Moseyed to hills, Did 6’s, Merkins at bottom, Jump squats at top, with reverse run up hill as travel mode. To Mustang alley we went and at each red mustang a squat incrementing as we encountered them (up to 18) and 5 SSH at the black mustangs. Moseyed back to starting point.  Using agility ladder did several versions of foot work and shoulder work. 10-12 versions with 2 rounds each. 

Mary: Hello Dollys, LBC, reverse LBC, leg raises, Homer to Marge, Heel taps, Pickle pounders and plank circle passing BBall around the circle.

Announcements: Q challenge

Prayer: Pax health.