Tag Archive for: Blue Hen

Substitute Teacher

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UTI woke up not feeling well so Nemo took a quick glance at the workout he had planned and the PAX headed out to put in the effort.  EC credit to Nemo, Mookie, 187, M4L and Axe (with and “e”)

Warm Up: Lap around soccer fields followed by circle up for SSH, Good Mornings, Fazio Arm Circles, and some leg and arm stretch.
The Workout: Over the half pipe we split in 2 groups, each taking a hill.  OYO with accountability we lunge walked up the hill, 10 count Mt Climbers at the top, jog down and 10 Shoulder Taps IC.  Repeat x5.  Back the building we alternated Balls the Wall and Squat Jumps.  Started on a 10 count, then 15 and 20.  Did the same with Preachers Chair and Dips on the benches.  On the jog to far corner of soccer fields we partnered up.  Partner 1 was on the run down the greenway to the road and back with a nice uphill to finish, while partner 2 was doing LBCs or Squats.  Each ran the hill twice and each set of partners completed 200 LBCs and 200 Squats.  Split up for Indian Run to meet back at far corner of fields.
Mary: Circled up for a quick set of LBCs, Homer to Marge, Low Slow Flutters, Pickle Pounders and more LBCs.
Announcements: CSAUP this Saturday.  Lip Stick VQ Cletus tomorrow (look for some serious hill work)
Prayer: Lab Rat’s cousin’s baby still being treated, Double D and his family.  We talked about the message Double D shared at Possum Trot – the value of when we lift each other up and the video clip he posted about “Shoulder Taps”

NutCracker BackBlast 7/24

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Warm Up:

Jog around the parking lot, circle up for 22 counts of Side Straddle Hops, Imperial Walkers, Merkins and WW2’s

The Workout:

Split into 2 groups for a 1:15 second 5 set count of exercises you rest with the amount of time you have left after completing your set.

Group 1: 15 reps of Squats, Merkins and Mountain Climbers

Group 2: 12 reps of Thrusters, Lunge Jumps and Bicep curls with a cinder block

Switch up

Pax together: 5 rounds of burpees 10, 10, 11, 11, 10

Group 1: 15 reps of Boat Canoe’s, LBC’s and WW2’s

Group 2: 12 reps of Shoulder tap Planks, Up and Over the cinder block and Plank Jacks

Switch up

Pax together: End with 3 rounds of burpees 10, 9 and 10.

 

Cot:

Named FNG (Warbucks) reminder of the Sasquatch this weekend in Greenville

Pax of 12 to include a FNG

@BlueHen, @TheNatural, @SlideRule, @PSI, @Puddles, @Nemo, @DaBusiness, @Dumbo, @DawgPound, @187, @Breach

Welcome FNG Warbucks

Prayer:

Ended in prayer.

Party in the USA

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7 Pax Members joined the Party early this morning.  The DJ selected a wide range of songs for the Pax to sing.  Everything from Miley Cyrus to Tom Petty to Twisted Sister.

Warm Up:

Half Mile Lap Around Soccer field
Circled Up for the Following:
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forwards
10 Cadence Count Fazio Arm Circles Backwards
10 Cadence Count Good Mornings
10 Cadence Count Hillbillies
10 Cadence Count Imperial Walkers

The Workout:

Had 7 Stations which we did 4 total rounds.  The last round at each station it was up to the PAX member what exercise they wanted to do.  There was 1 KB stations that was used as the timer.  Two TRX stations, two more Kettlebell stations, a battle rope station and one body Exercise station called the PIT.

Round 1:
Timer Exercise — 5 Turkish Getups Each Arm
KB 1 — Swings
TRX 1 — Chest Press
KB 2 — Overhead Press
TRX 2 — Rows
Battle Rope — Alternating Wave
PIT — Mountain Climbers

Round 2:
Timer Exercise — 10 Man O Makers
KB 1 — Goblet Squats
TRX 1 — Supermans
KB 2 — M4L Love Handles
TRX 2 — Inverted Row
Battle Rope — Claps
PIT — Frog Jumps

Round 3:
Timer Exercise — 10 Thrusters Each Arm
KB 1 — Clean
TRX 1 — Single Leg Squat
KB 2 — Halo’s
TRX 2 — Runners
Battle Rope — Snake
PIT — LBCs

Round 4:

Pax decision at each station.  No one wanted to do any more Man O Makers, so we decided to listen to “The Man”

Finished up with Burpee Rama to the Killers — My goal is to be able to finish the song and get all the burpees by the end of the year

Joined Cletus for Mary

Resurrection of Kenny’s Grave

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Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot

Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper

Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total

Cone work in baseball field – two groups (3 rounds each)

-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start

-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.

Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)

(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5

Build-a-bear x5

Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10

Verse of day

1 John 4:20-21

Love our brothers and take time to check on each other before running off after each workout

COT 17 PAX

Announcements- CSUAP in Greenville, Fun Friday filled with F3 options

Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs

YHC took us out in prayer.

Loved it. Great work. Lots of positive words on form.

BS out!

Happy Birthday Midget

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PAX of 26 at Nutcracker to celebrate M4L’s birthday

@Pikachu, @Moby, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @187, @Crosby, @WebEx, @Skidmark, @Pablo, @Breach, @Liquid Force, @Double D, @Sauve, @Da Business, @Flanigan, @Sting, @Yogurt, @Yoda, @Banana Seat, FNG’s @Wickety Wickety Whack, @Lock-in

Jog on warmup – x11 Merkins, x11 Burpees, x22 SSH, x11 Imperial Walkers, x11 Hillbillies, x11 Good Mornings

The Workout:

Partner up.

5 Burpees then both partners walk the poles of the ramp.  5 Merkins.  Run back around to the start

5 Burpees then both partners bear crawl up the ramp. 5 Merkins.  Run back around to the start

5 Burpees then both partners crawl bear up the ramp. 5 Merkins.  Run back around to the start

5 Burpees then partner wheelbarrows up the ramp. 5 Merkins.  Run back around to the start

Bottom of the hill 1 squat.  Run to top of the hill and perform 7 Merkins.

Back to bottom.  Run back to Nutcracker.  Along the way variety of core exercises done.


COT

Ruck Friday night.  ~14 miles.  See Midget for details.

Thursday – Kenny’s Grave starting back up.  Banana Seat has the Q

Buy a happy meal for M4L’s bday.  Give it to someone in need

PRAYERS:

Yoda took us out

 

Nutcracker 7/2

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Pax of 20

Warm Up: Jog around the parking lot and circle up for 22 counts of merkins, imperial walkers, windmills and LBC’s

The Workout: Pax to get bricks and cinderblocks.  Station to Station: Cones marked by exercises, 50 mountain climbers, 40 squats, 30 LBC’s, 20 Side Straddle Hops, 10 Curls,

2nd station in front of school 9, 8 Homer to Marge, 7 Burpees, 6.  2 laps and finish as a pax.

Mary: 22 counts exercise called out by pax, big boy sit-ups, Freddie mercuries, merkins, low slow flutter

Announcements: 4th of July convergence

Prayer: Ended in circle of trust

Keep Brandon’s Friends and Family in your Prayers

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PAX of 27 at Paradise City

@Pikachu, @Buford, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @UTI, @187, @Crosby, @Peak Week, @WebEx, @Skidmark, @Foghorn, @Bernie, @Foot Fault, @Pablo, @Breach, @Forceps, @Axe, @Brexit, @Hasselhoff, @Peeping Tom, @Kid Cracker, @OCR

½ mile jog warmup with – Karaoke, fast feet on the curb, T-Claps to let the group catch up

½ mile jog with – x25 Morrocan night club squats, SSH x 46 in honor of Patch’s Birthday, x10 Hillbillies, x10 Imperial Walkers, x25 Mountain Climbers

The Workout:

Partner up.

Partner 1 – Lunges

Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins

Swap/Repeat

Partner 1 – Bear Crawl

Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins

Swap/Repeat

Partner 1 – Duck Walks

Partner 2 – Run to steps, climb them and perform 10 Burpees

Swap/Repeat

Partner 1 – Crab Walk

Partner 2 – Run to steps, climb them and perform 25 LBC’s


Mary:

x 10 Good Mornings

x 10 Windmills

Legs crossover into a stretch

x 10 WWII’s

x 10 each leg cross over sit-ups

COT

Ruck Friday night.  ~14 miles.  See Midget for details.

Thursday – Kenny’s Grave starting back up.  Banana Seat has the Q

July 28th @ Ting Park – F3 group going to a baseball game.  See Forceps for details

PRAYERS:
Buford – Prayers for his friend Brandon and Brandon’s family.

John 15:5 – “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.”

Yogurt get out of the Street

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24 Pax made their way down to the Paradise City.

EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark

Fartsacks: Breach

Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers

The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.

Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.

Mary: 22 WWII for missing Breach, 10 Peter Parkers

Welcome FNG Axe (Like the body spray)

185 total Merkins and 2.85 Miles along with 55 Burpees

Announcements: 4th of July South Wake Convergence 0630 Disney

Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken

Cletus – Like Clock Work

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Warmup:  Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.

Main Event:

Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20

Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.

Dora – 50 Dimond Merkins, 100 LBC and 100 Squats

Rock Clock – around the clock, each PAX called out Qty and exercise with rocks

Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers

COT:

Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.

Prayers: Awesome brother CrabLegs, Unspoken

Nemo – My #1 Fan

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Pax of 17 showed up in the stifling late week heat as the summer solstice was taking place at Middle Creek as Nemo was back on the Q. Not sure it counts as FNG but the Nemo fan made an appearance to stress the message of importance about hydration and exercising responsibly during the summer heat.  EC credit to 187 (check that pace), Skidmark and Crosby.

Warm Up: On the jog we headed around the main fields but veered off down the greenway and circled up along the main road for SSH ICx15, Good Mornings ICx10, Fazio Arm Circles ICx10 front and reverse, and a series of arms/shoulders/chest stretch.

The Workout: On the jog we headed to the wood rails along the entrance to the start and set up shop for a round of assisted deep squats offset with merkins.  10 count of each and we went 5 rounds. Included a bonus 5 burpees in the middle as H1N1 rolled up a couple minutes late.  On the jog around to what I like to call the lower lot, we set up on the benches for a round of dips offset with squat jumps and merkins. 10 count of each and we went 4 rounds with a recover jog around the lot between rounds 2 and 3. On the jog back to the main field we set up for SSH ICx30 then a round of Jack Webbs at a 1:3 ratio (1 merkin then 3 air press). We pushed this to a 10:30 count.

Mary: Plank-o-rama with plenty of time to work in some tough exercises, each man on a 10 count or IC.

Announcements: Nemo will be out the next 2 weeks so Tha Natural has your Q next week and Yogurt has your Q the week after. July 4th convergence will be at Disney.  Plenty of great options Fri so post (EC Murph at Womble, Crazy Ivan, Cletus, Sheepdog all in play).  Reminder to exercise smart in this heat – be aware of your condition and rest as needed, hydrate throughout the day.

Prayers: A reminder to take time to listen to others and see any signs.  Praise for how F3 guys step up as needed, for each other and for the community.  Plenty of unspoken.  YHC took us out in prayer.