Brony – Page 12 – F3 South Wake

4 year F3 Anniversary at Cletus

July 20, 2018/in Cletus /QIC: Deadbolt
PAX: 187, 8 Bit, Banana Seat, Breach, Brony, Butter Fingers, Cowboy, Da Business, Dawgpound, Deadbolt, Doc, DoubleD, Emeril, FedEx, Flanigan, Foghorn, Forceps, Gump, Hasselhoff, Kid Cracker, LED, Lipstick, Lucky Charms, M4L, Mookie, Nemo, New Mexico, Noah's Ark, Pablo, Patch, Peak Week, Peeping Tom, POTS, Psi, R22, Roger Roger, Skidmark, Slide Rule, The Natural, Vespa, Yogi, Yogurt

YHC hit the fartsack last night with an irritated eye. I hoped that a good 5 hour nights sleep would cure this. YHC woke a little early for Extra credit (4am) and right eye pain was killing me. A quick trip to Harris Teeter to waste some money on eye drops that did nothing. Well… I figured I was going to be in eye pain anyway – so why not take my mind off it with some total body pain. I said screw it – lets post.

This morning, I was celebrating 4 years of F3. It took about 18 months of emotional headlocking for Chase (Gnard Dogg) to convince me to try my first workout at Womble Park. I will never forget this workout – Key West was my Q and I think Peak Week, Blue Hen, Moby, New Mexico and Howard were all there to name me. I did not think I would make it through without quitting. I remember doing a jacobs ladder with burpees in the baseball outfield. This morning, I wanted to celebrate with one of my best memories of a hard ass workout. The Bearway to heaven.

About 7-8 gathered for EC to hear me bitch about my eye. None of that matters as 5:15a hit and we were off. We did about 2 miles with many doing a little more as they circled back to get the 6 (YHC). We had 187 and Skid Mark even join us AFTER their Murph (BEAST)

PAX:

Emeril, Deadbolt, Patch, Kid Cracker, Peak Week, Brony, R22, Peeping Tom, The Dawgpound, Mookie, 187, Butterfinger, M4L, Flannigan, Slide Rule, Foghorn, Skidmark, Pablo, Luck Charms, New Mexico, Yogi, Yogurt, Doc, Hasselhoff, Nemo, Cowboy, Beach, 8Bit, Lip Stick, Banana Seat, Da Business, Forceps, The Natural, Roger Roger, Noah’s Ark, Gump, Double D, LED, Fed Ex, POTS, PSI, Vespa, Red Pill

Warm Up:

Grab the official Southwake Shovel Flag (T Claps to Howard for making it and entrusting me with it) and head to the large field to circle up for warm ups. We had WAAAAY more pax than I anticipated. Someone ran by me an said – “were you planning on 40” – I remember thinking – I am barely hear and can barely see out of my right eye 🙂

Anyway – we circled up

SSH x 20
Good Mornings x 15
Standard Merkins x 20
Imperial + Hill Billy (10 each = 20)
5 Burpee OYO
Fazio Arm Circles 10F 10R
Recover on the jog to the shelter by the soccer fields and bathrooms

The Workout:

THANG 1: Pass the Pill

Count of by 2s to divide the pax into two groups
Indian Runs (clockwise and counter clockwise) around soccer field with back pax carrying a 25 pound weight as he runs to the front
Pax then carefully passes the weight to the back – man by man – repeat while indian running
We had 20+ in each group so it took nearly 1.75 laps to get it done.
Head to Hunt center field for next

THANG 2: Bearway to Heaven

40 pax in a line along the side line of soccer field
7 cones set up about 20 feet apart
Bear crawl to 1st cone – 7 burpees – run back
Bear crawl to 2nd cone – 6 burpees – run back
Bear crawl to 3rd cone – 5 burpees – run back
Bear crawl to 4th cone – 4 burpees – run back
Bear crawl to 5th cone – 3 burpees – run back
Bear crawl to 6th cone – 2 burpees – run back
Bear crawl to 7th cone – 1 burpee – run back
Thanks to the pax for picking the 6 (me) up

Recover on the jog back to the flag for mary / COT

Mary:

LBC Ladder (in cadence)
- 5, 10, 15, 20 – 20, 15, 10, 5)
Hand release Merkins x 10
we’re done!

Announcements:

Yogi mentioned pax member running 26 hours in honor of bing sober for 26 years

F3 Greenville is having a CSAUP “Sasquach” next weekend – real all about it here – http://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/ – clown cars forming

Prayers:

Prayers for many pax including

Boy George M
Doube D Father – ailing health
Pablo’s 2.0 – out patient surgery
Crablegs
Rams (foot)
H1N1 (MCL/ACL)

Naked Moleskin:

Thanks to everyone for 4 of the best years of my life. I never thought that I would get THIS much out of F3.

I feel I am in the best shape of my adult life
I’ve ran 4 half marathons
Made 100s of new true friends
Made great strides in my spiritual walk
Became a much better husband and father
Became a better leader at work
this list could go on…

Here’s to 4 more!

Pax of 27 @Paradise City for some 210’s

July 16, 2018/in Nutcracker /QIC: Emeril
PAX: 8 Bit, Breach, Brony, Chips, Crosby, Dawgpound, Doc, Emeril, Foghorn, Forceps, Hasselhoff, Lipstick, Lucky Charms, Mookie, Nemo, Obi Wan, Pablo, Patch, Peak Week, Peeping Tom, Psi, Shredder, Skidmark, Sting, Turtle Man, UTI, Yogurt

PAX of 27 at Paradise City for some 210’s

@CHiPS, @Emeril, @Crosby, @Skidmark,@Turtle Man (2.0), @Peak Week, @Nemo, @Mookie, @Sting, @Foghorn, @PSI, @Hasselhoff, @Pablo, @Yogurt, @8-bit (2.0), @Breach, @Patch, @Shredder, @Lucky Charms, @Doc, @Obi Wan (2.0), @Brony, @Lipstick, @UTI, @Peeping Tom, @Forceps, @DawgPound

EC: CHiPS, Emeril, Crosby, Skidmark, Dawgpound, UTI, Mookie, Nemo, Lipstick, Peeping Tom, Webex, Pablo

Long warmup jog ~1 mile

½ mile jog with warmup exercises – Good Mornings, Windmills, Fazio Arm Circles, Stretches

The Workout:

21’s at the tennis courts

20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Merkins

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 – Squats

Total: 210 of each exercise

Jog to the guardrails – x30 dips

Mary:
x15 each LBC’s, Freddie Mercuries, Low slow flutter

Good Mornings, Windmills, Stretches to wrap it up

COT

Friday section 105 game at Salamanders

Anyone that’s planning to attend the csaup in Greenville on the 28th that may have a truck? Patch would like to go and wants to bring his friend Brandon, but we need help/space to haul his chariot

PRAYERS:

Forceps MIL Diane

Pablo’s son Donovan having surgery this week

PRAISE:

Crosby’s sons dad out of recovery.

Lipstick completed his first sprint Tri this past weekend

Scripture:

The tongue has the power of life and death, and those who love it will eat its fruit

“Complaining is contagious”

“Is what I’m about to say helpful?”

“Is it going to build up or tear down?”

“Is it going to benefit those who listen?”

“Am I talking to the person who can really help me?”

Nutcracker 7/2

July 10, 2018/in Nutcracker /QIC: Breach
PAX: 187, Bernie, Blue Hen, Breach, Brony, Chips, Da Business, Dawgpound, Emeril, Java, Jenny Craig, M4L, Magnolia, Pablo, Patch, Peak Week, Pikachu, Puddles, Slide Rule, Yogurt

Pax of 20

Warm Up: Jog around the parking lot and circle up for 22 counts of merkins, imperial walkers, windmills and LBC’s

The Workout: Pax to get bricks and cinderblocks. Station to Station: Cones marked by exercises, 50 mountain climbers, 40 squats, 30 LBC’s, 20 Side Straddle Hops, 10 Curls,

2nd station in front of school 9, 8 Homer to Marge, 7 Burpees, 6. 2 laps and finish as a pax.

Mary: 22 counts exercise called out by pax, big boy sit-ups, Freddie mercuries, merkins, low slow flutter

Announcements: 4th of July convergence

Prayer: Ended in circle of trust

Patriot Games

July 4, 2018/in AO Post /QIC: Skidmark
PAX: 187, Beater, Boy George, Brony, Buttjoint, Cliffhanger, Crosby, DoubleD, Dovetail, Farva, Forceps, Hasselhoff, John Deere, Kid Cracker, Lab Rat, LED, Lipstick, Lipsync, M4L, Midstick, Natty Ice, Noah's Ark, OCR, Oh Yeah, Patch, Pikachu, Puddles, R22, Shredder, Skidmark, UTI, Waterboy, Yogurt

33 men completed the Patriot Games workout and celebrated our nation’s independence.

3 FNGs:welcome midstick,waterboy, and cliffhanger

Announcements: F3 dad’s camp, Kid Cracker has tickets

Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead

Backblast thingamajig

July 2, 2018/in Cletus /QIC: Dawgpound
PAX: 187, Axe, Banana Seat, Brony, Chips, Crosby, Da Business, Deadbolt, Doc, Flanigan, Foghorn, Foot Fault, Kid Cracker, LED, Lipstick, Lucky Charms, Magnolia, Pablo, Patch, Peak Week, Pikachu, Skidmark, Slide Rule, UTI, WebEx, Yogurt

QIC: Sliderule

FNG in attendance, so disclaimer was given, prompt start at 5:45

Warm Up
Reverse Indian Run w/ Burpees to start. We’ve done this several times at Cletus. Apparently Brony and Peak Week never managed to attend when it happened, though. Therefore, there was much mumble chatter and complaining. The exercise itself is straightforward. Pax runs in a line, front man sprints to back. When he reaches the back, he calls “DOWN” and entire Pax drops for a burpee. Repeat. Apparently, this extended beyond the capabilities of some of our veteran pax.

So, Audible ⅔ of the way around the soccer fields to do:
Fence work: 10 Derkins on each rung alternating with 10 count BTTW or People’s Chair.
Partner Carry back to parking lot (~ 80 yards), then switch partners to fence across street

Thang Pt 1
Typewriter on the wooden fence, alternating height, derkins, side to side.

Thang Pt 2
11’s on the hill. 10x Burpees at the bottom, run up the hill backwards, 1x Derkin at the top. Go until Lucky Charms finished. I think I made it to 4 burpees. This was the pinnacle of “You vs. You”. Lucky lapped me (and pretty much everyone else) before I made it up the hill twice.

Bear Crawl the parking lot back to the gate. Speedsters went to go get a “curling rock” and meet us at the playground. Slower guys did an Indian Run the long way around the soccer fields.

Thang Pt 3
Split into groups of 4 for 3 rounds of the following:
Pax 1: AMRAP pullups
Pax 2: AMRAP curls
Pax 3: AMRAP triceps extensions
Pax 4 (timer): 10x merkins
Rotate through the exercises 3x each.

Some guys return the rocks, others head to tennis courts. First ones to the courts do wheelbarrows & everyone bear crawls in the six.

Mary:
Freddy Mercury, 10x forward, 10x backward. 6 inch / 45 degree / 6 inch leg hold.

COT
Our Six in COT was Crosby. Dude came out this winter for the first time and got named for his love of the Capitals (was rocking a Caps sweatshirt). He quickly got his comeuppance with them winning the Cup this year, much to the chagrin of a half dozen Pens fans who named him. After attending 1x/week for a couple months, Crosby has been killing it lately and even attended the pre-Cletus Murph. It’s awesome to see him get involved and invite his friends. Might be time for him to step up and Q soon! We’re better because you’re here, Crosby, keep it up, dude!!!

Announcements
1776 Workout July 4th @ Disney. Ugh.
Ongoing prayers for Crab Legs

Yogurt get out of the Street

June 25, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Axe, Blue Hen, Brony, Crosby, Deadbolt, Foghorn, Forceps, Hasselhoff, Kid Cracker, Lucky Charms, Mookie, Nemo, OCR, Pablo, Peeping Tom, Pikachu, Roger Roger, Shredder, Skidmark, Slide Rule, UTI, WebEx, Yogurt

24 Pax made their way down to the Paradise City.

EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark

Fartsacks: Breach

Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers

The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.

Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.

Mary: 22 WWII for missing Breach, 10 Peter Parkers

Welcome FNG Axe (Like the body spray)

185 total Merkins and 2.85 Miles along with 55 Burpees

Announcements: 4th of July South Wake Convergence 0630 Disney

Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken

Say Happy Birthday to my little Brony

June 18, 2018/in Paradise City /QIC: Emeril
PAX: 187, Breach, Brony, Chips, Crosby, Dawgpound, Doc, Emeril, Foot Fault, Forceps, Lucky Charms, M4L, Magic Band, Mookie, OCR, Peak Week, Roger Roger, Shredder, Skidmark, The Natural

Pax of 20 showed up @ Paradise City to celebrate Brony’s 38th Birthday

PAX: 187, THE Dawg Pound, CHiPS, Doc, Skidmark, Forceps, Roger Roger, Brony, OCR, Crosby, Midget for Life, Mookie, The Natural, Breach, Peak Week, Shredder, Lucky Charms, Magic Band, Foot Fault, Emeril

EC: CHiPS, Roger Roger, 187, Mookie, Crosby, Skidmark, Emeril

Vests: Everyone wore the vest of humidity

HC Fartsacks: N/A

Excuse lexicon addition: N/A

Warm Up:
1/2 Mile Jog –Karaoke on the jog
½ Mile Jog – SSH x38 for Brony’s Bday, x10 Imperial Walkers & x10 Hillbillies, x13 Cotton Pickers, x10 each way Fazio Arm Circles, x30 dips

The Workout
Dora on the Ramp
Partner up. Each partner responsible for x100 Merkins, x200 LBC’s, x300 Squats.
One partners does their exercise while the other partner runs to the top of the ramp.

Mary:
On the run – x10 WWII’s, x 20 low slow flutter, x25 Merkins

Total running ~3.0 miles

Total Merkins – 125

Announcements:
Breach/Skidmark have co-Q next Monday at Paradise City

July 4th Convergence 6:30am @ Disney

Magic Band is affiliated with a group “Truth in Nature” – https://truthinnature.org/get-involved/ — Their mission is to reach, inspire, support, and engage young men from fatherless and single parent homes in understanding their purpose as Christian men and helping break the fatherless cycle in society today. Relates to the scripture that CHiPS referenced this morning.

Prayers: From Skidmark – Snots is in recovery from his heart attack. Keep him in your prayers. Peak Weeks uncle is undergoing lung surgery today.

Scripture: Proverbs 22:6 – “Start children off on the way they should go,
and even when they are old they will not turn from it.”

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

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.

Posts