Breach – Page 46 – F3 South Wake

Nutcracker

June 17, 2018/in Nutcracker /QIC: Breach
PAX: 187, Banana Seat, Breach, Brony, Chips, Da Business, Dawgpound, Emeril, Flanigan, Lipstick, Lipsync, Liquid Force, Moby, Pablo, Peeping Tom, Puddles, Roger Roger, Skidmark, Slide Rule, The Natural, UTI, Yogurt

Pax of 22 for NutCracker

Warmup

Jog around the parking lot and circle up for 22 rep of exercises (Imperial Walkers, Merkins, LBC’s)

Medicine ball Indian run to the industrial park, Man in front throws the med ball over his head to the pax member behind him. If the Medball hits the deck entire pax does 1o merkins.

At the industrial area, partner up size did not matter, Partner 1 would peter parker merkins up in the incline to the power transformer. Partner 2 would sprint to the transformer and back. repeat until the partners reach the transformer.

At the top of the incline, pax would perform a round of ab exercises in 22 rep count (WWII’s, Low Slo Fludder, Pickle Pounders) On the move over to the railings. Bear crawl plank hold down the railings to the end.

On the move back to the school, Trunk twist with Medball to the pax member behind you. The last man in line sprits to the front on of the line and we repeat. If the Medball hits the deck, pax performed 10 merkins.

Circle back up at front of the school for one last round of 22 merkins.

Ended in prayer, to go out and be a positive influence in whatever way the means.

Ultimate-Disney

June 16, 2018/in Disney /QIC: Breach
PAX: 187, Banana Seat, Breach, Brony, Chips, Crab Legs, Crosby, Dawgpound, Deadbolt, Doc, Emeril, Lab Rat, Lipton, Liquid Force, Magic Band, Pablo, Roger Roger, Skidmark, Slide Rule, Texas Ranger, The Natural, Yogurt

22 posted for some magical ultimate frisbee at Disney on Thursday.

Pax: Crab Legs, Dawg Pound, Emril, Blue Hen, Yogurt, Deadbolt, Brony, Chips, Liquid Force, Crosby, Slide Rule, Pablo, 187, Roger Roger, Doc, The Natural, Magic Band, Texas Ranger, Skidmark, Lipton, Lab Rat and Breach.

Warmup jog around the soccer field circle up for some merkins, partner up for a quick partner carry to the goal box and back. Partners split and we go into two teams Shirts/Skins.

Ultimate across the field, every time the frisbee hits the deck entire pax does a merkin. The team that gets scored on has to do 10 merkins.

1/2 time popcorn Mary (LBC’s WWII’s Mountian Climbers Low Slow Fludder)

2nd verse same as first.

COT-Message was to continue to be a positive influence as we go out into the world.

Prayers for Banana seat as his test results were coming back that day, continued prayers for crab legs

Ground-Pounder

June 16, 2018/in Ground Pounder /QIC: Breach
PAX: Breach, Farva, Forceps, Mookie, Pikachu, The Natural

Pax: Breach, Forceps, Pikachu, The Natural, Mookie, Farva

6 Posted for a little fun at Jones Park

Warmup lap around the pond, circle up for 22 reps of Imperial Walkers, Daisy Pickers, and Merkins

Mosey over to Veterans Park for a Pax Choice workout, Scout run around the pond with a stop for each pax member

The Natual- 22 count merkins, big boy sit-ups right leg step ups, left leg to step up and side straddle hops.
Forceps– Each pax member Bear crawl around the veterans memorial while the rest exercise, (Mountain climbers, derkins, merkins, chill cut plank hold squats)
Pikachu– Each pax member does 10 pull-ups while the remaining pax does 10 merkins
Breach- Fun with rocks 22 reps (Curls for the girls, Sumo Squats, Truck twists, Tricep extensions and Overhead press)
Mookie– 22 reps (Carolina Drydocks, Irkins, Standing Mountain climbers, merkins)

Mosey back to Jones Park

6. Farva- 22 count (squat pulses, six-inch leg lifts, supermans, 23 hand release merkins)

Ended with a snake style run up and down the hills behind the baseball diamond.

COT- Prayers for the men out in the community that do not have a father figure to look to on FAthers day weekend. Happy Early Fathers day to all the dads in the pax.

Message- Go out into the community and be a positive influence, The ripple effect that we have can never really be measured but we should always strive to be that stand up individual that others can look at as an example.

Closed with prayer

Cletus. Java’s First Year F3 Anniversary. Crab inspired workout.

June 15, 2018/in Cletus /QIC: Java
PAX: 187, Banana Seat, Breach, Brony, Crosby, Da Business, Dauber, Dawgpound, Deadbolt, Emeril, Foghorn, Java, Lucky Charms, Moby, Mookie, Nemo, OCR, Pablo, Patch, Pikachu, Psi, Rams, Roger Roger, Skidmark, Tofu

Q: Java

Pax of 25 this morning at Cletus with seven joining at the last few minutes from Ivan.

EC Murph was done by a few locos prior to Cletus.

Warmup:

Indian reverse run around the soccer fields and over the bridge to the Southwest parking lot

Side Straddle Hop x30 IC

Imperial Walkers x 15

Hilly Billy x 15

Good Mornings x 10

Fazio arm circles x 15 IC Forward

Fazio arm circles x 15 IC Backward

Arms and chest stretch

Standard merkins x 30

Main Workout:

Run backward to the middle of the parking lot: 20 merkins

Run backward to the end of the parking lot: 20 squats

Repeated for 4 trips

Crabwalk to mid lot: 20 LBCs

Crabwalk to end lot: 20 Freddy Merc

Repeated for 2 trips

Bearcrawl to the middle of the parking lot: 20 LBCs

Bearcrawl to the middle of the parking lot: 20 Freddy Merc

Repeated for 2 trips

Indian run around the south loop and back to the southwest parking lot.

Dips on the cement parking bars x 20

Erkins with hands over the cement parking barks x 10

Squats x10

Dips on the cement parking bars x 20

Erkins with hands over the cement parking barks x 10

Squats x 10

Mosey to the tennis courts.

Cool down: Circle up for core exercises; flutter kicks, windshield wipers, LBCs.

Announcements and prayer requests:

Support the Healing Transitions AO on Fridays at 2 PM.

Banana Seat is having a CT Scan; pray for positive results.

Tofu requested prayer so Java finds a job

COT and closing prayer:

Prayed so we may be the light and salt of this earth, that we may leave everything and everyone better than before in order to be men of high impact.

Glad it’s Not a Turkish Getup Month Challenge

June 15, 2018/in Crazy Ivan /QIC: Dawgpound
PAX: Breach, Dauber, Dawgpound, Emeril, Nemo, OCR, Roger Roger

The Q was excited to get started this morning. Bringing back a favorite exercise we haven’t done in a month. The Turkish Getup!!

EC: Nemo thought it was a good idea to do a Murph for EC. Roger Roger was there to do some push ups and cheer him on.

WarmUp:

Ran around the parking lot. Before making it back to the circle we did some Frankenstein Kicks, High Knee pulls and High Ankle Pulls.
Circled up for rest of Warm Up

20 Cadence Count Side Straddle Hop
15 Cadence Count Good Morning
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Hillbillie Squats

The Thang:

Partner up with someone with a similar Kettlebell weight. Partners stood 3 parking spaces away. Partner one started with 1 Turkish Getup Each Arm. Partner two started with 2 Rockies (Burpee with the Kettlebell) We counted up from 1 Turkish Getup Per Arm to 5 Turkish Getups Per Arm and 10 Rockies. After you finished your exercise you bear crawled from your kettlebell to your partners kettlebell and did the opposite exercise.

After the Main course was completed we went on a walk with our Kettlebells.

John Cusack with your bell then we stopped and did 20 Bent Over Rows;
Partner 1 farmer walk the two bells while Partner 2 lunged walked. We then circled up to do 10 Kettlebell Chest Press with Each arm;
Partner 2 farmer walk the two bells while Partner 1 lunged walked. We then circled up for Weighted Homer to Marges;
Bicep Curled while walking. We then circled up and did 20 Kettlebell Swings;
Tricep Press while walking. We then circled up to do 20 Halos;
Each Pax then got to decided how they wanted to carry their bell to the last stop. At the last stop we did 12 Cadence Count of the Bus Driver. Just in time for the Holly Springs Run Club to run by us.

Joined Cletus for Mary and COT

Birthday Surprise at the nut

June 6, 2018/in Nutcracker /QIC: Pikachu
PAX: 187, Breach, Buford, Chips, Dawgpound, Deadbolt, Emeril, Flanigan, Gump, Jenny Craig, Kid Cracker, Lipstick, Moby, Nemo, Patch, Peeping Tom, Skidmark, Slide Rule, The Natural, Yogurt

21 pax gathered to help YHC celebrate his 28th birthday – a good handful ran a funky EC route that Slide Rule came up with. 5:30 arrived and we were off with no FNG’s.

Group mosey to the basketball goal/playground circle, with kareokee and backwards runs along the way.

Warmup:
SSH x28 IC
Fazio arm circles x14 IC forward and backward
Standard Merkin x28

The first thing:
Pax got with an accountability partner for laps around the track, being told to push it all out there as there would be breaks between. Lap 1 was 7 burpees at each corner (total of 28) with LBCs x30 (YHC lost count) followed by pickle pounders x28 IC. Lap 2 was 7 turkish getups at each corner followed by Freddy Mercury’s x28 IC.

The second thing:
The pax then got to learn about Pikachu’s birthday surprise – another Q! 187 took over and moseyed us over to the bricks. All pax got two bricks – exercise 1 was a brutal wheelbarrel with brick in each hand march (hands coming out straight every “step”) with squats when breaks were needed. Pax went the length of the parking lot and then swapped. Exercise 2 was a reverse crab walk with bricks in hand the length of the parking lot. Bricks were returned and then it was time for….

The third thing:
The third Q was Skidmark. We went over to the playground for some 7s – pull ups and jump squats, alternating and adding up to 7. Skidmark then broke out his math skills and informed us that that was 21 of each, so we did 7 more of each to hit lucky number 28. We moseyed to the front of the school for a merkin clock where Skidmark impressed all by a)not stopping and b) calling for recovery on the one armed plank.

YHC lead some mary and took us out.

Words can’t express how much each of you and F3 mean to me – I’m a better man because of all of this and I’m grateful to have all of these HIMs in my life.

~ Pikachu

PS – Only two more years of hate

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