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That Which Doesn’t Kill You…

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Will make you stronger!!!

PAX: 187, 3rd Cousin, Abe, Axe, Bernie, Breach, Da Business, Kid Cracker, Lipstick, Pikachu

FNGs: 0

Another great morning to get out in the gloom and better ourselves.  As Kid Cracker overshot the turn into the parking lot, there was hope from some of the pax that he would “Bo Duke” the curb.  Didn’t happen…..  5:30am hit, and we were off.

Warm Up:

Half a mile warm-up that finished over at the steps on the other side of the library.  Bunny hops up the steps to circle up for some dynamic warm-ups.

  • SSH x 15 IC
  • Squats x 10
  • Hillbillies x 10 IC
  • Frankensteins x 10 IC
  • Hacky Sacks x 10 IC

The Workout:

YHC set up cones to mark off 100m for some strides with a twist.

  • 10 to 12 100m strides.  Recover back to start, stopping halfway to do 5 reps (cycle through merkins, squats, burpees)

After stride work, we moseyed on over to the steps at the library for a round of drop-sets

  • Round 1
    • 5 Derkins, 5 Merkins, 5 Irkins
    • 7 Squats, 20sec Chair, 7 Monkey Humpers
    • 10 Incline dips, 10 regular dips, 10 decline dips
  • Round 2
    • 7 Wide Merkins, 7 Merkins, 7 Close-Grip Merkins
    • 10 Squats, 20sec Chair, 10 Monkey Humpers
    • 10 Incline dips, 10 regular dips, 10 decline dips
  • Round 3
    • People’s Chair x 30 IC
    • Frog Sit-ups x 20
    • Balls2Wall x 20 IC

Mosey to starting point for Mary

Mary:

Leg stretches: Calves, Hips, Quads, Hamstrings

Announcements:

  • Wear R.E.D. (Remember Everyone Deployed) on Friday to either Cletus or Ivan, and Breach will donate $1 for every Pax who does so to the HS Food Pantry
  • Help out the HS Food Pantry this weekend from 9am to noon

T-Claps (Recognition):  To all the Pax.  100m strides with little rest and exercises in between definitely gets your heart rate up.  It’s not about beating other Pax, it’s about beating yourself and putting in the effort.

Prayer:

Prayers up for Crab Legs, Pilgrim’s dad, my father’s wife, and those dealing with ailments.

Honored to lead.

-Bernie

Pumpkin Spice VQ

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EC: Pumpkin Spice, Dumbo, Deadbolt, Dawgpound, Emeril, Nemo, Pikachu, The Natural, Lucky Charms, Maybelline

Red Shirts: 9

FNGs: None
Warm Up:

Pumpkin Spice had us circle up.

Fazio Arm Circles
Hillbillies
Imperil Marches
Merkins
Mountain Climbers

The Workout:

Went to the band shelter for the workout.

Do rounds of:
KB Swings (30, 27, 24, 21, 18, 15, 12, 9, 6, 3)
Pistol Rows (20, 18, 16, 14, 12, 10, 8, 6, 4, 2)
Box Jumps (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

For breaks we did Love Handles

After finishing the rounds we did the following.

Mini Turkish Getups
Around the World
Love Handles

Pablo Special (One rep is Clean right arm, squat, Clean left arm, squat, Lunge each leg)
Did 1, 2, 3, 4 and 5 Reps

Mini Turkish Getups

5 Man O Makers

Mary:

Pumpkin Spice had us circle up.

LBCs
Box Cutters
Each Pax picked an exercise. Lucky was skipped
10 Burpees

Announcements:
T-Claps (Recognition):

Breach for bringing 85 lbs of food for the Holly Springs Food Cupboard.  Awesome job Breach.  You do a great job helping out the community.

Prayer:

Shredder
Moby’s Dad
Bernies Mom
Pilgrams Dad

Small Light Poles – there’s 13

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FNGs:

ECEC: ShamWow, Pikachu

EC: ShamWow, Pikachu, 187, Axe, Skidmark, The Natural
Warm Up:  Axe lead the warmup with running around ting after each exercise, Side straddle hop, Good Mornings, Imperials, Hill Billies, Arm Circles and Merkins
The Workout:  Partnered up – playing catch me if you can with BLIMPS.  Each pax started with 3 Burpees as they ran and caught the next pax, then that pax did the exercise.  3 Burpees, 4 Lungs, 5 Imperials, 6 Merkins, 7 Pickle Pounders and 8 Squats.  After this, we got at the bottom of Ting ramp and did Merkin Suicides.  We followed the instructions left by Skidmark, but were not certain if he meant suicides where we did latter Merkins at the large light poles or small light polls.  Pikachu liking pain and whatnot determined it must have been the little light poles, 13 total.  1 light pole 1 Merkin, 2 light pole 2 Merkins … to 13.
Mary:  Various ab exercise such as low slow flutter, LBC’s, Freddy Mercury’s, and some taps – lots of taps (shoulder taps, nipplers, back of the head and then butt taps).  You cant make this stuff up…
Announcements:  Rugged Maniac this Saturday, Memorial day at Womble, Cletus is now a 05:30am workout, Derek Davis Aug 17th.
T-Claps (Recognition): Axe leading the warmup and did a hell of a job (he is ready to be Q…)
Prayer: Skidmark –  for the calf, 187’s neighbor Tom for breathing issues Saturday night hospital visit, unspoken

Where’s Dad? and Wear Red Fridays

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Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁

Today’s workout is brought to you by the #7.

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Squatter from Carpex, formerly of Southwake, decided to take his destiny by the horns and control the way in which he earned his fritter.  Keeping with the saying #frittersainteasy, he brought a beat down to Disney that was inspired by Walt Disney’s four C’s and the number 7.

EC: Squatter, Pablo, 187, Emeril, Dumbo, Axe, Dahmer, Deadbolt

FNGs: DynOmite, Lassard, Plex
Warm Up: Good Morning, Windmill, Arm Circles, Seal Clap, Overhead Clap, Steve Earle, Mnt. Climbers
The Workout:

Mosey to SoccerField

Thang One
Starting at one end perform 7 of called exercise, mosey to center of field repeat 7 of exercise, mosey to other end and repeat 7 of exercise, bear crawl to center, backwards run to the start, perform 7 IC count Aussie Mnt. Climber.

Repeato the entire things 7 times adding 7 reps for 3 more rounds then reducing by 7 reps for the last 3 rounds and changing the exercise each round. Aussie Mnt Climber always matched number of reps performed.

1- 7x Mickey Mouse Merkins (Wide, Diamond, Wide)
2 – 14xIC Imperial Walker
3 – 21xIC SSH
4 – 28x LBC
5 – 21x CDD
6 – 14x Squat Jumps
7 – 7x Superman Merkins

Mary: 100’s
Announcements: Fritter Foundation is accepting and matching donations to the Holly Springs Food Pantry, Great seeing Crab Legs out!
T-Claps (Recognition): Praises for Deadbolt and his M. 25 years of marriage.
Prayer: Crablegs, unspoken

YHC took us out with a quote from Walt Disney himself.

“I can’t believe there are any heights that can’t be scaled by a man who knows the secret of making dreams come true. The secret can be summarized in four C’s. Curiosity, Confidence, Courage, and Constancy.”

-Squatter

At the car wash

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 Great morning for a virgin Q. 16 PAX came out in resistance of the fartsack! Great job men!! 

Warm Up:

Warm up lap, Side straddle, Good mornings, arm circles, daisy pickers

The Workout:

(Mosey to the loading dock/dumpsters)

-2groups (20 count in cadence and rotating exercises)

Wall sits / Peter Parker’s

Balls to the wall / American hammers

(Guard rail by the car wash)

3 sets Merkins 10, Dips 10, Derkins 10

(Parking lot good will)

-Accountability partners

 1 partner Bear crawl to the end of parking lot, 5 Burpee‘s, sprint back

1 partner LBCs

 Total of 21 Burpee’s

Mary:

Low slow flutter, Freddy Mercury,  ridiculous boat canoes, Homer to Marge

Announcements:

Need Q for next 2.0 workout, Fritter foundation is sponsoring holly spring a food pantry. Bring canned goods and non perishables to AO’s for donation.

Prayer:

Warbucks friend Lauren for health and recovery and Dovetails friend Nathan for guidance and support at home.

Just Roll With It

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EC: Full House, Sham Wow, UTI, Pikachu, Lipstick, Skidmark
Warm Up:Mosey up the ramp with BK, HK, Grapevines, backwards to top. Circle up for SSH x50, FAC x12, reverse x13, overhead claps x14, straight to plank merkins x15, mountain climbers x16, shoulder taps x17.  Count off and get into groups of 4,5,5
The Workout: 4 Corners Team Competition: First Lap around Ting we did together top right corner Star Jumps x15, lower right corner derkin hold until partner from top corner comes down, bottom of ting ramp J-Lo Burpees x7, top of ramp BTW until bottom of ramp parter comes up from burpees.  The beginning was a little rocky and was hard to get an accurate starting time once all pax were in their corners to start.  But the creativity was there and we rolled with it! PAX completed 2 circuits and we met back at the top for a backwards crab walk half way down ting ramp and then sprint back to bball courts bc we were out of time.  PAX was told the losing team would be penalized, but it was all a lie to get them amped up working hard on this beautiful Monday morning. (I also ran out of time 🙂 )
Mary: No time for Monday Mary, she had enough over the weekend.
Announcements: Memorial Day Convergence check FB/Slack for details– Q Sheet Awareness continues Lipstick has your Q at Sheepdog on Friday
T-Claps (Recognition): Another morning of 21 Burpees for our friend Riley
Prayer: Injured PAX, Impacted community at UNCC shooting

Better, Stronger, Faster – $6 Million or TOAST?

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One year F3 anniversary Q apparently had an impact: “I think you toasted us all,” was the compliment coming from Banana Seat.

But, it wasn’t me really, it was all the workouts that I’ve done over the past year. Today, I simply incorporated memorable parts of those beatdowns.

EC: Intervals for Slide Rule, Warbucks, YHC
Warm Up: Mosey to amphitheater, SSH x 55 (shout out to The Natural, who Q’d the entire week of his 55th birthday); yoga moves (shout out to Slide Rule, who Q’d yoga last summer); Bat Wings (shout out to Banana Seat, who always brings excellent material).
The Workout: 15-20x Dips on the ledge, followed by 15-20x Australian Mountain Climbers (shout out to Blue Hen, who brought AMCs to my first Nut Cracker workout–in the rain). Rinse and repeat 3x dips and Australians today.

Mosey to greenway. Guantanimo until each PAX had moved to the front 3x.

Mosey to parking lot: Partnered up. Wheelbarrow to top of parking lot. Add a burpee every time you switch drivers (shout out to Moby, who brought this to Nut Cracker one day). Next, Merkin shuffle (shout out to 187, who seems to like this one). This is where some real “toasting” occurred.

Lots of “recover on the run,” which is my favorite from CHiPs and Emeril Q’ing Paradise City.

Mosey to dirt parking lot. Time for some Jack Webbs to 21. Shout out to Nemo for burning up Disney with this one hot Thursday.

Mary: Slide rule led LBCs while I got ma phone. Next, I led low slow flutter, Hello Dollys, pickle pounders, and Banana Seat led Australian Snow Angels.
Announcements: 2.0 workout Saturday Womble 9 am, check Slack, FB
T-Claps (Recognition): All those great workouts and Qs over the past year.
Prayer: Nemo’s mom’s friend, who fight with cancer is about to end, Breach doctor visit today, Banana Seat’s father in law.

Devil Burpees!!!

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FNGs: none, but welcome back Cobol!!!

The pax were warned this was an homage to my very first f3 workout.  It was led by M4Life, who I thought would attend.  Alas, was not to be.

EC: Shamwow with a mile PR! Maybelline and Slide Rule out there early as well.
Warm Up:

Quick lap, ssh, good mornings, merkins, imperial squat walkers

The Workout:

11s on the Half Pipe

Merkins on one side, wwii on the other.

EC burpee in the middle if you wanted…. Looked like everyone wanted.

Extra trip of 10 each if you finish early.

Shamwow hit his stair goal during this portion.

 

Abyss!

The PAX were introduced to a new workout move, the *Devil Burpee*.  As we all know, the Blue Devil takes the already insufferable Bobby Hurley (slap the floor like a d-bag, then miss a jump shot) and captures the more full essence of Duke with a defensive flip.  So, jump squat+ Turkish get up.

The Devil Burpee adds another layer of d-baggery by adding a Burpee before getting up off the floor (seriously, after flopping, doing push-ups before standing back up, ugh).

These are 100% guaranteed to spike your heart rate or your money back.

 

So, head to bottom of Abyss, 2 Devil Burpees.  Top, x4, Bottom x6, etc.

Stop at the top with 12x Devil Burpees.

Audible was called where the 12 could be skipped if the pax raced someone up the stairs.

Mary:

Traveling Mary!  Start on baseline of field, do 10x Mary exercise, Sprint to mid field.  Repeat x8, sprinting half field each time.

 

Recap:

Holy cow.  My heart rate averaged 141 for this nonsense.  29 flights of stairs, just over 5 miles (including EC), and will over 1k calories burned on the morning.  Great job everyone pushing hard.  Not a lot of mumble chatter, whole lot of really heavy breathing.

 

Announcements:

2.0 Saturday.  Spartan race (see Shamwow, Dahmer)

T-Claps (Recognition): great job to glass jaw pushing himself!  And Shamwow with the mile PR!!

Prayer: Crab legs, Glass Jaw employment opportunity

Eleven for 11’s

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11 PAX showed out in perfect weather conditions to get stronger. 62 degrees with low humidity. Great conditions for an early morning beatdown to include a field trip to the industrial park.

Wiggly was out due to allergies so I stepped in fresh off of a 4 day family cruise and ready to work off all the time spent sitting in front of a plate full of food from the buffet. (I did manage to get to the gym on the ship and work in a run – and did some rock climbing so not all eating and laying around. Also had a 4 year old to keep up with which sometimes feels like a workout.)

EC: Blue Hen, maybe Flanagan, maybe others? (Clearly YHC was not among them.)

FNGs: None.

Warm Up:

SSH x20 IC
Imperial Walkers x15 IC
Hillbillies x15 IC
Monkey Humpers x15 IC
Leg stretches – 10 count each leg
Arm stretches – 10 count each arm
Michael Phelps it out

The Workout:

Field trip to industrial park (Rovisys) with exercises en route…
Run
Merkins x15
Run
Derkins on the rail x15
Run
Irkins on the rail x15
Run
11’s on the hill: WW2 at the bottom/ Shoulder Tap Merkins at the top
Run back to the school…
Run
Dips on the rail – x22 (Breach)
Run
Sumo squats x 5 run 5 count – repeat 2x – Blue Hen
Run
LBC’s – x25 IC –
Run

Mary:

Pickle Pounders x22 IC (Breach)

Announcements:

Q Source to follow at Starbucks

See Slack/FB

Prayer:

The Natural – friends who recently lost a family member

Moby’s Dad is home

Shredder’s recovery

 

It’s an honor and a privilege to lead you HIM.