Brony – Page 11 – F3 South Wake

Merkin Count w/ Back Planks

September 27, 2018/in Disney /QIC: Nemo
PAX: 187, Blue Hen, Breach, Brony, Buford, Chips, Dawgpound, Deadbolt, Dumbo, Fancy Feast, Flanigan, Kid Cracker, Lipstick, Nemo, Pablo, Peeping Tom, Puddles, Straight Cash, Warbucks

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

Cletus – Noah’s Ark 1 year anniversary & birthday Q

September 7, 2018/in Cletus /QIC: Noahs Ark
PAX: Brickhouse, Brony, Cha Ching, Cowboy, Crosby, Da Business, Doc, Gump, Kid Cracker, Lipsync, Mortar, Noah's Ark, Pablo, Patch, Pikachu, Pumpkin Spice, R22, Slide Rule, The Natural, Yogurt

Warm Up: Jog to soccer field parking lot alternating forward and reverse. Quick feet on curb for half the parking lot and return on other side with walking sideways planks. Performed arm and leg stretches to a 10 count. Then, in cadence (22) SSH, (11) IW, (11) HB, (11) CP, and finish with (11) merkins on Q’s up & down.
The Workout: Indian run with last man doing 2 merkins and then running to front with the pill(football). Pax passed back to last runner and repeat. Penalty for dropping the pill all Pax do 5 burpees. Group was lacking running backs since there were quite a few penalties (Pikachu, Gump). Continued to south side of BB field and dropped for 11 LBC’s. Then, continued to valleyball court. Partner WB thru sand and do 11 burpees. Partner switch and return to other side for 11 SJ. Bear crawl through sand for 11 patty cake merkins. Bear crawl on the return for 11 squats with leg lifts. Mosey to rock pile and center parking lot for bear bowling(bear crawl pushing rock) to end of lot. Performed 11 elevated merkins per arm. Jon Cusak with rock to other end for 11 weighted squats. Return rocks and mosey to tennis courts.

Mary: 11 FM modified alternating each leg, 11 PP, 11 LSF, 11 HTM, and finished with 11 AH. Theme throughout based off of Q’s 56th birthday which 5+6 = 11, if you didn’t catch on.
Announcements: 9/11 stair climb, Christmas parade signup, Kid Cracker looking for men to help move his parents this Saturday afternoon. Great job to all and welcome FNG’s Pumpkin Spice and Mortar.
Prayer: Crablegs, all those traveling to the BRR this weekend, especially our F3 brothers, and the right opportunity of employment for Brickhouse.

Lipstick Search Party

September 6, 2018/in Running 4 the John /QIC: UTI
PAX: Blue Hen, Brony, Chips, Emeril, Foghorn, Java, Latte, Pablo, Salsa, Sharapova, Slide Rule, UTI

Warm Up: Butt Kickers, Good Mornings, Side Straddle Hops, random call-outs from the group

The Workout: Via Facebook the night before, Lipstick had confirmed that he would be attending Running 4 the John. The PAX began to run but realized Lipstick was nowhere to be found. Emeril and Chips lead a search party (with Salsa) along the normal 5mi route down Main St, turning at the carwash just past Town Hall and up the greenway. They checked all of the Johns along the way hoping to find Lipstick. UTI took a shorter route (~3mi), heading down Main but busting a left at Crossway and heading back down the greenway back towards Ting. The 3mi group checked Lipstick’s favorite bushes as well and he was still nowhere to be found. Java and Latte did their own thing, looking where none of us had thought to look and coming up empty handed…

Ultimately, we discovered Lipstick was just Fartsacking, getting some extra Zs before Blue Ridge after convincing UTI to show up and Run 4 the Johns…

Mary: The 3mi group did some stretching

Announcements: 9/11 Stair Climb

Prayer:

Pre-school aged Clay has started radiation, kids are “wearing grey for Clay” at school

Blue Hen’s sister-in-law Shelby is going into surgery for thyroid cancer

Sliderule and his wife are going to be taking a trip away for the first time leaving their 2 yr old at home.

BRR – Pray for these 12 idiots! We run 200+ miles this weekend

Dora lost her panties at Paradise City

August 27, 2018/in Paradise City /QIC: Emeril
PAX: 187, Axe, Blue Hen, Breach, Brony, Buford, Chips, Cowboy, Crosby, Dawgpound, Doc, Emeril, Foghorn, Lipstick, Nemo, Pablo, Peak Week, Peeping Tom, Sharapova, Shredder, Skidmark, Slide Rule, UTI

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

F3 Dad’s Camp_8_18_2018

August 20, 2018/in AO Post, Convergence /QIC: Emeril
PAX: Blue Water, Brony, Burnout, Chips, Emeril, Java, M4L, Roger Roger, Sausage Party

Warm Up:

SSH, Imperial Walkers some other stuff I can’t remember

The Workout:

5 different stations led by 5 different PAX. Two stations included the PAX’s 2.0

Mary:

Circle up in smaller groups to name the 2.0 FNG’s

Announcements:

N/A

Prayer:

See CHiPS video when he posts it.

Stairs Together

August 16, 2018/in Disney /QIC: Nemo
PAX: 187, Beast, Blue Hen, Brony, Chips, Dawgpound, Flanigan, Foghorn, Nemo, New Mexico, Pablo, The Natural, Warbucks

Disney offers The Abyss. Last week UTI treated us to some serious stair work and with the 9/11 event coming up fast, we took advantage of this spot again to get in some training to prep us to take on the challenge ahead.

EC credit to 187 who did a solo run to keep the Disney EC streak alive and well. Great to see him getting back to form.

2.0 credit to Beast who showed us how it’s done on the stairs

Warm Up: Predictable but we did a lap of the soccer fields and circled up for Good Mornings, Windmills, SSHs, MT Climbers, leg stretch then we went on the jog directly to The Abyss, with a couple fire hoses in toe compliments of Chips.
The Workout: This was all about just doing stairs. Headed down the stairs we found a few more treats waiting in the form of kettlebells and weights. The idea was to tackle the stairs and move all the props with us, with each of the PAX taking turns going solo with hose or weights. 35 kettle was a hold up at chest, 20 was an overhead, the 2 25s were to be each side farmer carry and the hose was just to muscle it up over shoulder. Here was the rule – after each up we waited for the six on a plank hold at the top and once we were all up we worked a 15 count of merkins, shoulder taps, or nipplers. Ended up getting 2 rounds so 2 sets of each exercise. If you carried it up, you carried it down. At the bottom we waited for the six in squat hold then threw down a 15 count tempo squats (picked these up posting at Mad Scientist with Lake Norman). We worked in two sets of weight-free up/down/up/down with no rest. 10 rounds was the objective and we hit the target. That’s 10 times up for each of us and at least 3 times with weight.
Mary: Quick set of LBC, Freddy Mercury, Homer to Marge, Pickle #ers and wrapped with LBC
Announcements: 9/11 stair climb, Derek Davis Thu night run and Sat official 5k
Prayer: The Natural has lots of family travelling, Nemo’s daughter tooth surgery today, All those heading out to camp this weekend. New Mexico took us out in BOM with a moment of silence followed by prayer.

First AO, First run to the John, literally

August 8, 2018/in Running 4 the John /QIC: Lipstick
PAX: Blue Hen, Brony, Deadbolt, Emeril, Lipstick, M4L, Moby, Natty Ice, Pablo, Peak Week, Skidmark, UTI

AO: “Running 4 the John” We had some great ideas on the name of the AO. Thanks to Emeril we solidified (although we can’t confirm it was a solid) the name with an early exit before COT. I never seen someone run so fast to the finish and peel out George Costanza style with his shirt off 🙂 Actually wait….there was that time at PC and a certain mathematician

EC: Skidmark and UTI

Warm Up: Leg and Arm stretching
The Workout: Running! 5-6 mile run depending on pace. The route was thru Bridgewater to Veteran’s Park, Jones Park and back down Cayman to Bridgewater. A few wrong turns but we will learn our routes over time.

Announcements: F3 South Wake 5yr Anniversary at PT 8/29
Prayer: Crablegs, Natty Ice Pastor from Florida Chris, Brandon from Hope

Unofficial Official P2P F3 workout

August 1, 2018/in Pole to Pole /QIC: Emeril
PAX: Boy George, Brony, Dawgpound, Emeril, Lipstick, Natty Ice, Peak Week, Psi, Sassy, Straight Cash

Warm Up: N/A – Who needs a warmup for a 5 mile jog. I warmed up on the toilet bowl before I left the house.
The Workout: Run 5 miles
Mary: Mary who? She didn’t run with us this morning.
Announcements: We didn’t have any
Prayer: Lucky Charms

Lipstick Virgin Q at the Farm

July 27, 2018/in Cletus /QIC: 187
PAX: 187, Axe, Brexit, Brony, Cowboy, Crosby, Doc, Forceps, Lipstick, Lucky Charms, Peeping Tom, Pikachu, Psi, Skidmark, Straight Cash, The Natural, UTI, Warbucks, WebEx, Yogurt

PAX: 187, Lucky Charms, Brony, Webex, Skidmark, Doc, Warbucks, PSI, Peeping Tom, UTI, Forceps, Axe, The Natural, Straight Cash, Cowboy, Pikachu, Yogurt, Lipstick, Crosby, Brexit

Warm Up: Nice 1 mile jog over to Sugg Farm for a change in scenery. Circle up for SSH x32, Daisy Pickers x16, FAC x8 (Forward and Reverse) Count off 1’s and 2’s
The Workout: Mozy over to Heartbreak Hill and Soul Crusher. 1’s took Heartbreak and 2’s on Soul Crusher. Q called for 3 circuits of hill repeats with 10 burpees at the bottom and 10 diamond merkins at the top. After 1 time thru, Q called for a modify of x2. (Credit to Pikachu & Lucky Charms for x3 to pick up the 6). Pax took a nice 1 mile jog back to tennis courts for Mary
Mary: Pickle Pounders x16, Low Slow Flutters x10, Pickle Pounders x10, Low Slow Flutters x10, Diamond Merkins x10
Announcements: CSAUP tomorrow
Prayer: Warbucks family (Lost his son at 6 weeks of age, 2yrs ago today), PAX that are injured, Foghorns family as he lost his father yesterday

Proverbs 27:17 “As iron sharpens iron, so a man sharpens the countenance of his friend”

Men tend to keep things inside and this verse tells us though the power of being there for a friend. Not only is their bonding that occurs but being there for a brother in Christ can uplift them, keep them accountable and makes them feel better. Men need each other in the worst way and we tend to bottle things up and that leads to problems. If you know someone you could reach out to, do so today!

Substitute Teacher

July 26, 2018/in Disney /QIC: Nemo
PAX: 187, Axe, Blue Hen, Brony, Dumbo, Kid Cracker, Lab Rat, Lipstick, M4L, Mookie, Nemo, OCR, Straight Cash, The Natural

UTI woke up not feeling well so Nemo took a quick glance at the workout he had planned and the PAX headed out to put in the effort. EC credit to Nemo, Mookie, 187, M4L and Axe (with and “e”)

Warm Up: Lap around soccer fields followed by circle up for SSH, Good Mornings, Fazio Arm Circles, and some leg and arm stretch.
The Workout: Over the half pipe we split in 2 groups, each taking a hill. OYO with accountability we lunge walked up the hill, 10 count Mt Climbers at the top, jog down and 10 Shoulder Taps IC. Repeat x5. Back the building we alternated Balls the Wall and Squat Jumps. Started on a 10 count, then 15 and 20. Did the same with Preachers Chair and Dips on the benches. On the jog to far corner of soccer fields we partnered up. Partner 1 was on the run down the greenway to the road and back with a nice uphill to finish, while partner 2 was doing LBCs or Squats. Each ran the hill twice and each set of partners completed 200 LBCs and 200 Squats. Split up for Indian Run to meet back at far corner of fields.
Mary: Circled up for a quick set of LBCs, Homer to Marge, Low Slow Flutters, Pickle Pounders and more LBCs.
Announcements: CSAUP this Saturday. Lip Stick VQ Cletus tomorrow (look for some serious hill work)
Prayer: Lab Rat’s cousin’s baby still being treated, Double D and his family. We talked about the message Double D shared at Possum Trot – the value of when we lift each other up and the video clip he posted about “Shoulder Taps”

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