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Nutcracker ’55’

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PAX: The Dawg Pound, Breach, Flanigan, Buford, Foreceps, Da Business, Norm, and QIC The Natural

Warm Up: 20 SSHops IC, 20 Merkins, 15 BBSit-Ups = 55; 20 Imp. Walkers/HillBillies IC, 20 Shoulder Taps IC, 15 WWIISit-Ups = 55

The Workout: Mosey to the four-square courts/hill for 11’s of Merkins, BB Sit-ups with a Burpees ladder at the top of the hill included (totalling 55 of each exercise); Mosey to pick up CMUs (blocks) and on to the parking lot – partner 1 run a block to the end of the parking lot while partner 2 AMRAP exercises with a block. When partner 1 returns, switch and partner 2 runs to the end of the parking lot and retrieves the block while partner 1 AMRAPS – rounds of exercises included Curls (2X), Block Squats, Overhead Press, Block Swing, Bent Row, Shoulder-to-Shoulder, Tricep Extension, and block Monkey Humpers. Stopped in the middle to ‘rest’ with 55 Low Slow Flutter IC. Mosey back and return blocks.

Mary: Around the horn exercises 10 reps each – Burpees, Homer to Marge (2x), Merkins, Pickle Pounders, Mountain Climbers,  and 2 others….

Announcements: CSAUP Dec. 15th – see your favorite social media for details.

COT: Breach closed with prayer.

Blockness Monster (Nutcracker 11/27) Backblast

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Pax of 11 for some fun with cinderblocks

Flannigan, Peak Week, Norm, Buford, Slide Rule, Da Business, Blue Hen, Crablegs, Banana Seat, Moby

Breach on the Q

Warm Up:  Jog around the front parking lot and circle up for 20 counts: Imperial Walkers, Hillbillies, Good Mornings, Frankensteins and Side Straddle Hops.

The Workout: Every man grabs a block, the block cannot touch the ground unless its part of the exercise or the pax drops for 10 merkins

John Cusack over to the side lot and circle back up for 20x Curls for the girls, Tricep extensions and goblet squats

Block on the shoulder and mosey to the loading dock, 20x big boy sits up with feet in the block, 10 counts Blockees, 20 count peoples chair with a block in the lap and 20 count balls to the wall on top of the block.

Block on the shoulder mosey over to the basketball court for some Blocktamano. Pax circles up and holds block out in front of themselves, one man drops his block and runs around the circle hitting each block as he runs by until he gets back to his block. Each pax member runs around the circle, first clockwise, then counter-clockwise. Paused for 20 count derkins called out by Flannigan.

John Cusack to the Stop sign, 20 count irkins called out by Slide Rule on the block and 20 counts LBC’s called out by Buford.

Block on the shoulder, mosey back to the front of the school and circle up for Block Webs to 5.

Mary: 20 counts of LBC’s,  Leg Lifts and Hello Dollys

Announcements: CSAUP coming up, check Facebook for details and to sign up, Banana Seat going to look into getting us into the 5k at Wrightsville for free like last year and Crablegs is going to try and run it. Wrightsville 1/2 sign up and looking into shirts.

Prayer: Be thankful and be present, try to help those in need and look in just a small way try to make someone’s day better. There is never too small of a good deed.

Saddle up partner

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25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.

EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.

Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure

Groundpounder 11/24

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Pax of 4 for a cold rainy Groundpunder

SlideRule, Screen Door and welcome FNG (Mapquest)

Breach on the Q

Warm Up: Jog around Jones park disc golf course back to the parking lot for 20 reps of SSH, Imperial Walkers/Hillbillies, Good mornings and Prisoner squats

The Workout:  Mosy down to the pavilion at Veterans Park for some 20x Dirkins, Dips, and Irkins, forward lunges, step ups, V-ins on the benches.

Plank series of renegade row, plank jacks and opposite elbow to knee mountain climbers.

Back on the move around the pond, stopped by the workout area from some more Irkins and then on to the memorial where we stopped to reflect and do 20 more merkins and 20 more step ups.

Mosey back up to the flag poles for 20x imperial walkers and hillbillies. Back on the move to Jones Park.

Mary: Finished with 20 SSH, 10 burpees, 20 Copperhead Squats, and 20 goofballs.
Announcements: Wrightsville 1/2  in March

Prayer: Safe travels for Screen door and Mapquest back home.

Nutcracker Backblast 11/20

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Pax of 8 Tuesday nutcracker

Q led by Flanigan
Pax; breach, natural, chips, cowboy, norm, dawg pound, Buford

Warm Up:Ran out of school to green oaks parkway. Stopped at ends of guard rails for ssd x 20, plank jacks x 20, prisoner squats x 20, made way to Rovysks

The Workout:

Russian typewriter up the ramp

Top of hill, ran down suicide style, sprinting to top. Did this from top and bottom. Back at top, Russian typewriter to bottom.

Head back to school, ends of rails did lbc x 20, dips x 20, Freddy Mercury x 20, derkins x 20. Crossed new hill, big boy sit ups x 20 at the naturals request

Mary:

Back at school, lsf x 20, dead cockroach x 20

Prayer:

Crab legs and a lot to be thankful for

COT

HSHM

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The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Nutcracker 11/13

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3 brave souls came out for a chilly workout

Breach, Dawhpound, and Buford

Warm Up: Mosey around the school parking lot to the side lot for 20 count reps of Imperial walkers, Hillbillies and Good Mornings

The Workout: 3 & 1/2 rounds of pain with rocks

15 Thrusters

10 Goblets Squats

10 staggered Merkins on the rock (5 Each arm)

15 Rock Swings

20 Rut Roohs

10 Rock deadlifts with a full clean and press

15 Big Boy situps

20 Knee to opposite elbow mountain climbers

Run around the side parking lot between rounds.

added 100 Side straddle hops for fun

Mary: Throw rocks back a mosy back to the front parking lot
Announcements: Holly Springs 1/2 on Sat

Prayer: Continue to be thankful and to reach out and support each other.

22

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It was a brisk Monday morning, no school for the kids, and I think lots of Pax stayed in to enjoy some QT with the family. 10 Pax posted.

EC: 187, Cowboy, Deadbolt, Slide Rule, Yogurt, Skidmark

Warm Up: Mosey around the park with some SSH, Dips, IW, Hillbillies, Good Mornings, Fozio Arm Circles

The Workout: 15 minute circuit. Pax paired up for accountability. Pax ran a giant square and did the following: Corner 1 – 10meekins, Corner 2 – 10 squats, Corner 3 – 10 WWII, Corner 4 – 5 burpees.

Moved to the ramp for 11’s with lunges and diamond meekins

Mary: 22 merkins led by Breach

Announcements: No U-turn or Ground Pounder Saturday. We will do COT with Pax doing the Ruck at 6:30 Saturday, Warm-up at 6:50. Deadbolt will Q. If you’re not running come out to support.

Prayer: 187’s sister. Thank you to all the vets for Freedoms and opportunities.

Nutcracker 10/30

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Pax of 10 showed up for some fun in the cold

Blue Hen, Breach, Brony, Buford, Emeril, Forceps, Norm, R22, Da Business, Flanigan, Moby

Warm Up: Run around the front of the school to the side parking lot, circle up for 20 reps of Imperial Walkers, Hillbillies, Good Mornings Merkins and Side Straddle Hops

The Workout: Partner up for stations.

Station 1 Tire drag around the side parking lot, this was the timekeeper. Once the tire dragging group got back it was time to rotate stations.

Station 2 (Cynder block) Partner 1 groundpounders, pass the cinder block after each overhead press.

Station 3 (BattleRope) round 1 double arm waves, round 2 double arm slams, round 3 back to waves. Partner 2 LBC’s

Station 4 (Fire Hose) Round 1 Overhead press, Round 2 Bicep curls, Round 3 Tricep extensions

Station 5 (Big Tire) Round 1 sumo squats with tire, partner 2 does plank hold, round 2 partner squats with the tire, round 3 partner tire flip.

break in the middle for 20 reps of LBC’s Lo SLow Fludder and Freddie Mercurys

Mary: Carry all the gear back to Breach’s truck

Announcements: Midget looking for some runners for a run in downtown on Sun

Prayer: Reinforce the message of being grateful for what we have and not forgetting to say thank you. Try to say thanks to someone for doing something nice for you.

Threesome

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18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.

EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.

Vest: 187

Happy Birthday: Buford

Welcome back Java

Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)

The Workout:

Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.

Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.

Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.

Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.

Prayer: Dawgpound’s family, Wolfie, Crablegs