Tag Archive for: Breach

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

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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

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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

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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 😉