Tag Archive for: Breach

Merkin Count w/ Back Planks

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EC streak credit to Nemo, 187, Warbucks, Lipstick, Dumbo

Welcome FNG (or as he said, PNG) Fancy Feast.  Another Woodcreeker in the mix – we might need multiple clown cars one of these morning.  We are glad to welcome you!

Warm Up: Jogged around the starting lot and circled up on the other side of the half pipe.  SSH, Fazio Arm Circles, Moroccan Night Clubs, Good Mornings.  Jogged over to next lot for SSH and arm stretches.  YHC was so tired from a really long day and late night that one count somehow only went to 9, but we kept moving.
The Workout:  On the jog to the big lot where we lined up and set a target about halfway across the lot.  On my go, sprint to the other side.  Drop to plank hold for the 6, then merkins x10 on my down, followed by a set of LBCs then  everyone’s favorite, turned over for back planks.  On my go, up and sprint back to start, plank for 6, merkins x8, back plank and repeat.  Went down to 4 and back up to 10.  8 sprints.  Recover on the jog back to start lot, lined up bottom of hill.  Bear crawl up, plank hold for the 6, then merkins x10 and crawl bear back down.  8 merkins at bottom, back up for 6.  You get the point. “Broken” Jack Webs on a 1:3 up to 10:30 merkins:air press. Sprints between sets for 6 more sprints.  Jog to midfield and back to slow things down then circled up for Mary.
Mary: Quick set with some Homer to Marge, Low Slow Flutters, Pickle #ers.
Announcements: Breach still looking to fill 2 spots on Tuna Run team
Prayer: Crablegs, neighbors down east recovering from Florence, with praise for all the work F3 has been doing.  YHC took us out in prayer

Groundpounder from 9/22

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Pax of 3 for Groundpounder (Breach, Farva and Pumpkin Spice)

Warm Up: Mosey around the pond and circle up for Imperial Walkers, Squats, Merkins and LBC’s

The Workout: Mosey down the greenway to Veterans Park for stop by the flagpole for Step ups, Dips, Irkins, and crunchy frogs.  Continue around the pond 2nd stop for LBC’s and Merkins, continue on around to the monument for split squats, low slo fludder homer to marge, mosey back to jones park for some fun with rocks. 20 counts of curls for the girls, tricep extensions and groundpounders.

Announcements: Carpex CSUAP, Purple Cobra opening on Tues
Prayer: For folks affected by the hurricane and to be better role models in the community

Purple Cobra Cracked my Nuts

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Pax of 5 showed up in the gloom for Nutcracker and shunned the Purple Cobra (Blue Hen, Norm, Puddles, Chicken Foot and Breach)

Warm Up: Jog around the school parking lot and circled up for 20 counts of Imperial walkers, Prisoner squats, Merkins, and LBC’s

The Workout: The new F3 deck of pain, all new cards deck of fun created by the wizards of F3. 35 mins of assorted exercises that included Monkey Humpers, Diamond Merkins, Split squats, Plank holds, Low slow flutter, 200-400 meter sprints and some ended with 100 Side straddle hops

Announcements: F3 guys in the east are banding together to help the folks that are affected by the hurricane, showing what great character they have.
Prayer: Message was about having the strength of character, having power but using it responsibility to make a positive impact on those around us.

Pray for the folks affected by the hurricane and to continue to bring positive energy in the community

Better late than never

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Warm Up:

Started on the initial ½ mile jog when we saw a Mercedes SUV roll in late. Circled back to pick up Midget for Life.  Burpees while we waited for him to get out of his car and tie his shoes.

½ mile jog w/ Good Mornings, Squat Jumps, Karaoke, Merkins, Dips, Balls to the Wall

The Workout:

7’s at the long tennis court  – Burpees and Turkish Getups

Tunnel – Partner run, Balls to the Wall and Preacher Chair

Bear Crawl up the hill

Mary:

Boat Canoes

Pickle Pounders

Homer to Marge

Elbow to Knee crunches

Heel Taps

Announcements:

Dawgpound and Skidmark to take over Paradise City

Beer Mile at CBC.  Can do teams.  Oct 13th

https://admin.racereach.com/r/south-wake-beer-mile

Down East F3 groups cancelled workouts until January.  They’ll be working to restore the communities they live in.  If you want to help/contribute see Midget

Holly Spring Half less than 8 weeks out

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Kid Crackers 10-year-old getting x-rays

All those affected by the hurricane

Side Straddle Hops

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Nemo was back on the Q and looking to get the heart rate up during this traditional boot camp style beat down.

EC was strong for Deadbolt, Nemo, 187, Axe, Peeping Tom, UTI and Lipstick

Warm Up: Jog around soccer fields and circled up for Good Mornings, Fazio Arm Circles forward and reverse, Goofballs, Arm Stretch
The Workout: On the jog to the lower lot where we set up on the benches for 3 sets (1st 2 sets all ICx15, last set ICx20) of Tempo Dips – SSH – Shoulder Taps – LBCs – Nipplers.  Recovered on the jog around the lot between sets.  On the jog back down the road towards Optimist Farm we stopped at bottom of greenway.  Split in 2 groups.  Group 1 was on the run up the hill to touch fence at back corner of soccer fields and return.  Group 2 was SSH the whole time.  Each group made the run 2x.  On the jog back to the start.
Mary: Strong round of plank-o-rama
Announcements: Countoff was 12, Name-o-rama, discussed new AO set to start next Tue at Harris Teeter parking lot – great leadership Peeping Tom.  Deadbolt assisting family friends in Wallace who are dealing with very bad flood damage and he is rallying to make a trip there to deliver gas/money/supplies and a helping hand.
Prayer: For all dealing with Florence, Clay and Crablegs

Breach still looking for a couple more to add to his Tuna Run Team

Good luck to those running the Police 10k Sat

Keep an eye on facebook for many opportunities we as F3 can do to support Florence recovery

Post-AO chatter included recognition of the effort by Roger Roger stepping up and volunteering his time and skills as a pilot to help deliver supplies down east

Lexicon fun at PT

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Warm Up: jog around the tennis courts and circle up for side straddle hops, imperial walkers, hillbillies, good mornings, and bat wings.
The Workout: line up and make your way across the parking lot by BLIMP, only moving forward on the lunges

once on the other side pickup the 6 and begin the Bataan death march using a 4×4 instead of burpees. While marching alternate between high knees and butt kickers when the leader changes.  All 18 made it through the 4×4 and back to the front.
Mary: Bruce lee in cadence and 5 rounds of Absolution for good measure.
Announcements: new leadership coming to PT, the Odyssey CSAUP, hurricane relief efforts through donations and air drops, new AO National treasure (formerly Purple Cobra)
Prayer: multiple friends with cancer, hurricane victims, relief efforts, and to be better men, husbands, fathers and sons

Stay away from trees

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Florence couldn’t keep 6 men from posting at Cletus.

 

Warm Up: some stairs at the pavillion and then mosey to the back parking lot. 10x Imperial Walkers, 10x hillbillies, 15x Good morning, 21x SSH.
The Workout: mosey down stinson where there is a road on the left. 7’s with burpees at the top and merkins at the bottom. End of run was by crosby’s house.

Back to parking lot for some lunges and bearcrawl before mosey to the tennis court.

Jack Webb’s at the tennis courts 1:3.

Mary: all pax 5 count with 1 cadence count to 10 of boat canoes.

Announcements: CSAUP Oct 20, Beer Mile 10/13

Prayer: Crablegs, safety for thoe at the coast

2 Years of the ‘Chu – Part 2 of 2

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15 pax came out to workout 2 of 2 celebrating Pikachu’s 2 year F3 anniversary.

Warm up:

Lap around the turf field. Circle up in the parking lot:

SSH

Mountain climbers

Arm stretches

The thing:

Mosey to turf field – line up along near left edge

Jog to other end

Bear crawl length of field

Jog to other end

3 count – on 1 start holding low plank, on 2 keep holding, on 3 sprint to other side of the field

Low slow flutter

Jog back to far end

10 count

3 count – on 1 start holding 6 inches, on 2 keep holding, on 3 sprint to other side

Freddy Mercury

Jog back to far end

10 count

3 count – sprint on 3, all out for last one

10 count

Mosey to the abyss/stairs

Warm up trip to bottom and back to top

Back to bottom – 10 of Pikachu’s favorite exercise (aka the Burpee)

Back to top – plank hold

Back to bottom – 10 of Pikachu’s 2nd favorite exercise (aka the Turkish Getup)

Back to top – squat hold

Back to bottom – third favorite exercise (Pickle Pounder)

Back to top – 10 count

Mosey back to parking lot for Mary. Yogurt started while YHC got his phone…..and a speaker.

Thunder by Imagine Dragons – hold plank and do a merkin every time the word Thunder is said.

Stretching routine (copy from Thunder).

Announcements:

Pikachu thanks all of South Wake for making Holly Springs feel like home over the past two years.

Prayers:

Crab legs. Brick house is looking for a joke.

Stairs

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With 9/11 Stair Climb approaching we once again took advantage of the stairs at Disney to get some reps on the steps.

EC streak continues with Nemo, SkidMark, Axe (with an E), and 187 on the standard 2+ mile route

Warm Up: Standard w/u jog around the field followed by SSH, Good Mornings, SSH, Good Mornings, SSH, Good Mornings. legs right over left and left over right
The Workout: On the jog to the stairs we set up for some rounds of steps and here’s how it worked.  Down/Up on the stairs was a 1 count.  Up top we did squat star jumps.  So we started with 1 down/up on stairs, squat hold for the 6, 3 jumps.  Then 2 down/ups with 6 jumps.  3 with 9, 4 with 12 and finished with another 3 down/up.  13 total laps of the stairs if you are keeping track at home.  Also, had a 20 and a 35 kettlebell and the PAX always made sure it was in tow.  On the jog back to start.
Mary: Quick round ICx15 of LBCs, Low Slow Flutters, Homer to Marge with a couple rounds of each.
Announcements: BRR end of next week, 9/11 stair climb.  Some Qs will be looking for others to step up and take AOs as 12 of us will be tapering and running BRR.  Great chance to lead.  The workout today was all about some training for the 9/11 stair climb.  We might underestimate some of the challenges we take on physically and mentally and it is important to focus on putting in the time to prepare – this is as true for the challenges we face in life as much as it is for the challenges we subject ourselves to in fitness.
Prayer: Chips coworker who had a family member in an accident, took a silent 15 count for all to reflect on, and lift up to the group and unspoken.  YHC took us out in prayer.

Dora lost her panties at Paradise City

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23 Pax @ Paradise City.    10 Pax showed up early for EC.  While hanging out in the parking lot after the EC run we noticed there was a pair of panties on the ground that weren’t there prior.  So either one of the PAX has a stalker that left them behind or someone’s M is missing a pair that fell out of someones shorts.   Word is they may belong to Skidmark.

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings, Windmills, Karaoke, Morrocan night club in squat position
The Workout:

Jog to to Guard Rails – Tricep Dips x30

Up to Tennis Court area – Bear Crawl up hill

Up to Dumpster area – Partner Up Dora

Down to Fences – Derkins x20

Down to Guard Rails – Tricep Dips x30

Mary:

Low Slow Flutter
Homer to Marge
Box Cutters
Dawgpound walked us thru some hip stretching

Announcements:

Weds 5 year anniversary workout at PT

Look for changes to next Monday’s PC workout as it’s a holiday.  May start later in the morning and may change the venue

Prayer:

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

2 Timothy 1:7

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident