Tag Archive for: Breach

Burnin’ Down the…Nutcracker

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16 PAX (including 1 FNG – welcome Epcot!) showed out for some burn downs this morning. Spirits were about as high as the humidity (at least 85%) as we got things started. YHC later realized that the customary disclaimer was inadvertently omitted before the workout commenced. My apologies. I will do better next time.

FNGs: Epcot

Warm Up:

Mosey to back basketball goals & playground.
Smurf Jacks x15 IC
Daisy Pickers x15 IC
Good Mornings x10IC
Sir Fazio Arm Circles X10 IC Forward/ x10 IC Reverse
Goofballs x20 IC

The Workout:

Number off 1-4 to form 4 groups of 4. Indian run with your group around the track w/ last person stopping to do 3 burpees then running to the fromt of the group. R&R until everyone did 2 rounds of burpees. 3 burpees (groups of 4)
Mosey to the rock pile & grab a medium to large rock (except for Blue Hen who chose not to over exert himself with the size of his rock).
Burn downs: 5 sets of decreasing reps (10/ 8/ 6/ 4/ 2) alternating between two exercises for each muscle group…
Arms: 5 sets of decreasing reps alternating between Curls for the Girls and Tricep Extensions – (rotate rocks between each set) – Return the rocks and mosey to the front
Shoulders: Merkins & Plank jacks
Legs: Squats & Step Ups (each leg)
We still had 10 minutes before MARY so we then moseyed to the front playground for a modified version of 4 Corners with our groups from earlier.
Corner 1: Balls to the Wall; Corner 2: Pull Ups; Corner 3: Squat Jumps x10; Corner 4: alternate between Irkins, Derkins, Dips & WW2’s.
R&R for 10 minutes then we moseyed back to the front parking lot and reprised the Burn Down theme for Mary with…

Mary:

American Hammers & LBC’s – sets of 10/8/6/4/2

Announcements:

> 3rd F community impact opportunities coming soon in Holly Springs – Contact Slide Rule & watch Slack for more info
> Ultimate at Tiger Blood this Thursday

T-Claps (Recognition):

 

Prayer:

War child’s family – 30 minute workout this Friday at Healing Transitions @ 2:30

Paradise City 6/17 Backblast (I Hate Dice)

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Pax of 7 

Beuford, Dumbo, Lucky Charms, DawgPound, Catniss, Full House, Popinski and Breach on the Q

Warm Up: Run up the ramp and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings Daisy Pickers and Frankensteins.

The Workout: The hated dice made their appearance for a run around ting with some stops along the way to roll the dice.

Stop 1  Frog Jumps, squats, SSH’s

Stop 2 Burpees, Jump Ropes and Plank hold

Stop3 in the tunnel for some Balls to the Wall,  peoples chair, Austrailin Mnt climbers and seal clap peoples chair

Stop4 Burpees, jump squats, merkins

Stop 5 Mountain Climbers, Box Cutters, Pickle Pounders

Stop 6 Homer to Marge, Crabwalk down the parking lot, Merkins

Stop 7 Squats, High Knees LBC’s Follows by a pax race to the midway point of the ramp and back x2 in under a minute.

Mary: 5-minute ab burnout 22 counts of the following (LBC’s, Hello Dolly’s, Reverse LBC’s Homer to Marge and Freddie Mercuries)

Announcements: None

Prayer: Pray for the family of Warchild

Tiger Blood (Chewbacca)

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Pax of (11) for a  Chewbacca style workout at Tiger Blood

UTI, Warbucks, 187, Pikachu, Snap, Yogurt, Axe, Da Business, Lipstick, Skidmark and Breach on the Q

Warm Up: On the move to the front of the school for 22 counts of Imperial Walkers, SSH, Frankensteins, Prisoner Squats, and Daisey Pickers

The Workout: 5 Rounds of Chewbacca style (30 secs on 10 rest between exercises) 10 cycles for each round, Mosey to a different spot around the school between rounds

Round 1 Burpees and Squats

Round 2 LBC’s and Merkins

Round 3 Jump Lunges and Frankensteins

Round 4 Low Slow Fludder and Mountain Climbers

Round 5 Side Straddle Hops and Star Jumps

Announcements:

Prayer:

Tuesday Morning Stacks

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FNGs:none
Warm Up:Mosey, butt kickers, high knees and karaoke

SSH x 25

Imperial walkers x 10

Hillbillies x 10

Daisy Pickers x 10

Good Mornings x 10

Sir Fascio arm circles x 10 forward & 10 back

The Workout:

STACKS

Run to first light pole, 5 burpees, run back to start and 5 burpees

Run to second light pole, 5 burpees and 10 mountain climber, run back to start 5 burpees & 10 mountain climbers

Run to third light pole, 5 burpees- 10 mountain climbers and 15 jump squats, run back to home, 5 burpees, 10 mountain climbers and 15 jump squats

Round TWO

Run to first light pole, 5 merkins, run back to start and 5 merkins

Run to second light pole 5 merkins and 10 WWII’s, run back to start, 5 merkins and 10 WWII’s

Run to third light pole 5 merkins, 10 WWII’s and 15 LBC’s, run back to start 5 merkins, 10 WWII’s and 15 LBC’s

Mosey to playground

3 rounds of balls to walls while partner does 5 pull ups
Mary:

10 Windshield wipers

5 homer to marge regular, left leg up 10, Right leg up 10

15 squats

20 SSH

10 carolina dry docks

10 diamond merkins

10 pickle pounders

10 windmill

 

 

5+1 Captain Thor to 10+5
Announcements: new AO starting tomorrow at Womble
T-Claps (Recognition):
Prayer: Banana seat recovery

Appetite for Destruction Track 1

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Welcome to the first fitness test.  The results are being kept in Southwake Challenge Spreadsheet.

FNGs: Wallaby
Warm Up:

Circled up for the following:
Side Straddle Hops
Fazio Arm Circles
Good Mornings
Daisy Pickers
Lap around the test lap

The Workout:

Results

The workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.  Then down past the cars and made a right.  Ran past one aisle then the next aisle turned right up past the median then right and ran back to the basketball court.

Mary: No Time
Announcements:

New AO Wednesday Aquaman and Doc are Qs

T-Claps (Recognition):

All for completing the first Fitness Test

Prayer:

Unspoken
Pax Parents going through health issues
Shredder

Nutcracker Breakfast Club

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FNGs: Bender
Warm Up: SSH x25

Daisy Pickers x 15

Good Morning x 15

Sir Fascio arm circles x 10 forwards x 10 back

Imperial Walkers x 10

Hillbillies x10

The Workout: Kettlebells

Partner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: single hand kettlebell swings (2 rounds)

Parner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: Block-a-doc (2 rounds)

Partner A: Bear Crawl to ladders, sidestep ladders and jog back/ Partner B: Briefcase lifts (3 Rounds)

Partner A: Reverse crabwalk to ladders, quick feet in ladders and jog back/ Partner B: Midget love handles (3 Rounds)

Partner A: Jog backwards to ladder, backwards sidestep through ladder and jog around circle/ Partner B: Wonder Bra (2 Rounds)
Mary:

Mountain climbers x 15

LBC’s x 15

Merkins x 10

Windshield Wipers x 10

Diamond Merkins x 10

Captain Thor 5+1 to 10+5
Announcements: 2.0 workout June 8th 9am
T-Claps (Recognition):
Prayer:

Banana Seat has a medical procedure tomorrow

Accordian’s Daughter

 

 

 

June Ultimate

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EC: Cupid, Fonzie, LED

FNGs: None

Warm Up: None

The Workout: Ultimate Frisbee, with exercise penalties for drops and goals.

Mary: None, we played right up until the end.

Announcements: New HS AO Wednesday mornings 530 at Womble, starting next week (12Jun). 2nd F Wednesday morning will be moved from  Stickboy to Bagels Plus starting next week as well to make it in between Possum Trot and the new AO.  New Fuquay AO Tuesday mornings 530 at Falcon park, starting 18Jun.

We will be playing Ultimate the first Monday of every month during the summer at Mutiny. Come join the fun! Next one is 01Jul.

T-Claps (Recognition): Yogurt for some serious movement out there today, including a full layout dive. Breach and LED for some barely in end zone catches.

Prayer: Lipsync’s calf, Shredder, Crablegs. Trojan, H1N1, and Messi travelling.

Sprints: Banana Seat, Cupid, Yogurt

Nice Ass POTS

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I wanted to provide the PAX that are doing the Triangle Tri and Run the Quay tomorrow a friendly workout that should loosen everyone up.

EC: 16-bit, Dawgpound, Chips, Aquaman, Lucky, Pikachu, Skidmark, Bullseye, Nemo
FNGs: None
Warm Up: None
The Workout:
Yoga with Kassandra Minimal Cues.  She says at the beginning you know the part we skipped that with the minimal cues she expects us to be more advance.  🤷‍♂️

Mary: None (Kassandra did this part too)
Announcements:

Run the Quay
Triangle Tri

T-Claps (Recognition): None
Prayer:

Unspoken
Accordian’s Daughter
All injured pax

Lucky 7s – H1N1 1-Yr Anniversary

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19 Pax, including 1 FNG showed up to celebrate with H1N1 his 1 year anniversary with F3.  Resurrected the workout from his first post – Lucky 7s.

Five Pax posted for EC – Messi, Cupid, 16-bit, Overachiever, and H1N1

FNGs: Welcome Fram!
Warm Up: Mosey to the adjacent parking lot for the following exercises – 10 Himalayan Squats, SSH x 15 IC, Imperial Walkers and Hill Billies x 10 IC, Daisy pickers x 10 IC
The Workout: Mosey to Church St but first stopping by First National Bank to salute the flag and recite the Pledge of Allegiance.

Now time for Lucky 7s

-Run to the top of the hill, 7 merkins

-Run to bottom of the hill, 7 WWIIs

-Rinse and repeat for a total of 7 rounds

Mosey back to the bank and performed pickle pounders x 10 IC before returning to the tennis courts.  Hold BTTW while waiting for the six.

Mary: Low Slow Flutter x 20 IC
Announcements: Run for the Quay (wear back shirt) and Triathlon on Saturday. 2.0 workout delayed 1 week.  New AO to start on Tuesdays in Fuquay at Falcon Park by H1N1 and Cupid in late June (more details to follow)
T-Claps (Recognition):
Prayer: 16-bits cousin passed away, Double D’s dad, Midget, Cupid has a statistics test, H1N1 traveling for work, H1N1/Messi traveling for vacation next 2 weeks

Two Year Anniversary at the Nut: Co-Qs Dauber and Flanigan

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FNGs. none

Warm Up:  Dauber led PAX for a quick jog circling up in the parking lot for the following warm-up exercises:  25 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Imperial Walkers; 10 T-claps; 10 Seal-claps;  Static Arm stretching (L/R, behind the back).  PAX without kettle bells Mosey to the rock pile for medium sized rock (overachiever Breach picked up an XL one).  PAX held plank, rotating R arm and L arm up, until all PAX circled up for the main event led by co-Q, Flanigan.

The Workout:  Flanigan reminisced about one of his early Qs, researching F3 lexicon and coming across a routine called “blackjack”.  PAX lined up at the start of the parking lot with their rock/kettlebell.  Executed one wonder bra.  Lunged to the next bumpout in the parking lot and began the second portion of blackjack with 20 merkins (1+20=21).  Lunged back to the start.  Increased wonderbra rep to two.  Lunged back to the bumpout for 19 merkins.  Get the idea?  Lunges, (a.k.a. Rest period) was changed to a quick jog after about 8-9 rotations in fear of not completing the full blackjack by 6:15 am.  Lots of sweating and mumble chatter (merkins done for the week after this workout).  In all, 210 merkins and 210 wonder-bras were completed.  (20!). Shoulders on fire!    Flanigan was not done.  He grabbed a parachute (BRR Training – new in Box) from his SUV and had PAX taking turns jogging to the end of the parking up the hill and then deploying the chute while sprinting back to line of PAX.  PAX executed curls while watching running man with chute.  Due to time constraints, not all PAX got a chance to try the chute.  (some brave souls stayed post AO trying out the attached chute).  Lots of drag for sure.

Mary:  Dauber took over the reigns from Flanigan and had PAX get on their six for some core and began performing H2M.  More PAX joined in after returning their rocks.  PAX performed 10 additional H2M (right leg, left leg up); 10 Box cutters, 10 low-slow flutters.  Have a nice day!

Announcements:  Support PAX running Quay or completing local Tri this Saturday if you are not participating in these two events; (good luck to those brothers running, swimming, biking); Dads/2.0 workout delayed one week; H1N1 one year anniversary at PT tomorrow; see other announcements on social media.  Nice job Abe wearing Breathtaker.

T-Claps (Recognition):  These two studs:  Dauber and Flanigan. Congratulations on two years with F3!


Prayer:  Dauber took us out.  Prayers for injured PAX.  Silent/unspoken.

 

Thank you for the opportunity to lead you men.  An honor.   -Flanigan and Dauber.