Week 4 Day 5
EC: Dawgpound, Emeril
FNGs: Once again I’m sad
Warm Up:
Onnit Warm Up 2
The Workout:
Work Fast Recover Faster 2
Mary:
Onnit Cool Down 2
Announcements:
Old School Q week
T-Claps (Recognition):
Prayer:
New Baby Winton
Sgt Peppers
Posts
Even a Dog Came
11 PAX & a Dog made the decision to get their Thursday started at TigerBlood. There are many options every day in SouthWake and it was great to see a good crowd ready to get after it today at TigerBlood…. No gimmicks, advanced marketing, or claims of a punishing beatdown to bring a great crowd out to TigerBlood. Potts was even firing back a butt beforehand in the parking lot… oh maybe that was just his breath in the cold air.
With not much time to spare and no disclaimer needed the Q had the PAX off for a quick mosey to the grass field in front of the elementary school to get things going.
FNGs: N/A
Warm Up:
Good Mornings X 15 IC
Daisy Pickers X 15 IC
IW X 20 IC
SSH X 20 IC
The Workout:
First UP a variation of Brokeback Merkins. The PAX partnered up. Each partnered was instructed to go in opposite directions around the circular dirt track. When they met partner 1 would box jump over their partner in a plank hold and back over until then did 5, switch and repeat so that partner 2 completed the box jumps. Both partners then started back around the track until they met again. When they met next 4 jumps each were completed. This was continued until they got down to 1. After completing the Box jump, plank holds it was time for round two. Round two was Brokeback merkins starting at five and continuing going down to 1. Once all PAX completed the rounds everyone met under the walkway leading to the school for a series of ab exercises.
A quick Indian Run was formed bringing the PAX around the side of elementary school and then behind the school. Next up, 11’s. Partner one did 1 merkin and then plank hold while partner two did 10 pull ups. This continued until everyone got to 10 merkins and 1 pull up.
Another quick Indian Run was formed bringing the PAX between the school to the dumpster wall for a series of wall exercises. Partner one on the wall for 20 count IC of the below exercises while the other group of partners did squats. Rinse and repeat.
- Round one: People’s Chair plus seal clap.
- Round two: People’s Chair plus Rocky’s. In people’s chair a one (punch), two (punch), three – boom (upper cut)
*during round one a very nice custodian pulled in to the lot and she almost joined in our fun.
- Round three: Balls to the dumpster wall. Some PAX decided to one arm it.
- Round four: Australian mountain climbers, balls to the wall.
Mary:
- 6 inch leg hold X 10, 12 inch leg hold X 10, 6 inch leg hold X 10, 12 inch leg hold X 10, 6 inch leg hold X 10
- Plank hold with increased merkins. Went to 5. One.. Two… three… down for one merkin… One… two… three.. Down for two merkins, until we completed 5 merkins
- Boat Canoes X 15 IC
Announcements:
Frosty Clown CSAUP on Saturday, f3 xmass party the following Saturday, stay tuned for annual ATT long ass run details in February.
T-Claps (Recognition): Poop Eater went strong and just shows up, never complaining! Great dog.
Prayer:
Continued prayers for Quiver, Wallaby, and those in need this of our prayers.
Always and honor to lead. Great push by all even poop eater!
Lipstick Delegation Tour Day 5
EC: Lucky Charms, Skidmark, Pikachu, Banana Seat, Yosemite, YHC, Slide Rule
Warm Up: Lap around lot to loosen up the legs.
SSH x100 I mean what else would we start with?
Imperial Walkers x15
Delegation Tour continued at Crazy Ivan. YHC called out on the slack that we would be doing some Yoga, I believe the message was taken as a joke. At least 15 HIM’s showed up with bells in hand. YHC quickly sidelined Banana Seat and said “This is going to be a real delegation” YHC may have planted the seed on delegation the previous 4 days 🙂
The Workout: PAX split up for a Banana Seat Kettle Bell Beatdown (you had to be there to know what took place) and a Sarah Beth Yoga Session
Mary: Plank hold for final 4 minutes with various plank positions, including Pickle Pounders x25
Announcements: Check the Web
T-Claps (Recognition): Yosemite for completing his first Fritter. Banana Seat for the Lipstick Fritter and truly taking on the delegation Q!
Prayer: Quiver’s Family, Crab Legs, All those running HSHM tomorrow
*Dumbo and Slide Rule went out for a 4.5 mile run, as they didn’t think a real kettle bell workout would happen.
Not Shoulder Friendly
YHC arrived not sure what to expect in terms of numbers for this morning’s workout. Lots of guys tapering for HSHM, runners coming out of Richmond, and recovering from Ruck. YHC did a lone EC run for 2 miles. Weather wasn’t optimal either. No mumble chatter on Slack or FB about the workout. However, 14 Pax fought the fartsack and won, became stronger, and learned about the F3 mission and core principals.
EC: Skidmark
FNGs: None
Warm Up: 1 lap around the soccer field. Circle up on the tennis courts for SSH, Good Mornings, Imperial Walkers, Hillbillies, and Fazio Arm Circles.
The Workout: Mosey to the pavillion for some plank shuffle to the left up and down the picnic tables for one loop. Then Reverse.
Mosey to the Rock Pile. 11’s in the parking lot with Ground Pounders and Burpees. Carry the rock on the run. Intermittent switching of rocks as well
Mosey back to the Pavillion for two sets of split squats.
Mary: 1o minutes in plank hold with some exercises including merkins, 1 arm up, pickle pounders, and peter parkers. YHC also reviewed the core principals and F3 mission while in plank.
Announcements: CSAUP Dec 7, Christmas Party Dec 14. HSHM this weekend. Get out and run in the 6 up the ramp.
T-Claps (Recognition): Nice to see Moby out this morning
Prayer: Quiver and his family. Be better leaders in the community.
Lipstick Delegation Tour Day 2
EC: Moby, Blue Hen, Flannigan, Brony, Alpine
Warm Up: Mosey around the lot and back to the side lot
SSH x50
Daisy Pickers x15
FAC x15 fwd & rev
Overhead Claps x15
Seal Claps x15
Pax was informed about Delegation week and YHC delegated 20min to Pikachu -Not my best idea 🙂
The Workout:
Mosey to the brick pile, which is now located in the woods behind the track
Bear Crawl Jack Web Hallelujah’s 1:3 ratio and we made it to 5 with the bricks in our hands for bear crawl/crawl bear and Hallelujah’s and the Merkins….
Mosey to the Playground and pair up. Partner 1 Pull Ups x10, Partner 2 People’s Chair with Bricks on legs. Repeat 2x
BTW x25 with Bricks in hands
YHC took back over and we mosey the bricks back to the woods
Mosey to straightaway on side of building for Stack-em Up Peeping Lipsticks . Picked out 5 locations before the gate and did 2x Peeping Lipstick increments until x10 at the gate. Round 2 we swapped Peeping Lipstick’s for Merkins. Thanks to Slide Rule for completing round 1 first and allowing the PAX to do merkins instead of Peeping Lipstick’s for round 2.
Chill Cut for six and Pickle Pounders x20
Mary: Low Slow Flutters x20, American Hammers x20, LBC’s x44
Announcements: Frosty Dec. 7 Shirt orders by 11/20 Tomorrow!
T-Claps (Recognition):
Prayer: Quiver’s Family, Pax running this weekend
Tiger War
It was a brisk morning rolling into TigerBlood with a good crowd ready to get after it. After a quick check for FNG’s the PAX were off to get things under way.
FNGs: nope
Warm Up:
Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way. The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20. Mosey behind the schools making our way to the far parking lot next to the elementary school.
The Workout:
War
The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot. The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…
Each group had half a deck of cards. One person from each group took turns pulling a card.
Round 1:
- Diamond – LBC
- Hearts – SSH
- Spades – Squat jumps
- Clubs – Boat Canoes
The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number. Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete. Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war. Peak Week just lost and the penalty was 10 burpees for his team.
Round 2:
- Diamond – little baby dips on the curbs
- Hearts – Star jumps
- Spades – merkins
- Clubs – SSH
- Face Cards – run to the 1st island and back, run to the 1st light pole and back, run to the 2nd island and back
Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card. One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.
With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back to the parking lot for Mary.
Mary:
Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.
Announcements:
SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January. He also mentioned starting a small group bible study in the new year. More details to follow.
Prayer:
Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.
It is always good to get out and lead the group. Watch out for the Joker in the future.
Nothing But Net
YHC overslept slightly and knew he was going to miss the EC crowd. After quickly getting ready and out the door, I pull up to the stoplight and see Emeril headed toward Disney. I rolled down the window to try and convince him to follow me to Tiger Blood, but he wasn’t playing any games. He was ready to run the Disney PAX to death. As I pull into the lot at 0507, I see the EC crowd of Axe, 187, Bernie, and Lipstick just leaving , so I quickly grab my tracer and try to catch them. After a brisk half-mile sprint, I catch them as they missed turn for Gable Ridge. Bernie and Lipstick had other plans, so 187, Axe, and YHC turn back to get on track. Just before getting to Holly Springs Rd, we picked up a friendly Pokemon who surprised us when he said he was only on mile 2, not 20. So we headed back to Holly Ridge just in time to see Coal Ash swerving around trying to find the entrance to Tiger Blood. Slaughter and the 12 Oaks clown car roll up and at 0530, we’re ready to roll.
EC:
FNGs: None, the heard Emeril was Q’ing at Disney
Warm Up:
Mosey to back parking lot for:
SSH x20, The goofball x20, daisy pickers x10, mountain climbers x20, moroccan night clubs x10, seal claps x10
Mosey over near the basketball courts.
The Workout:
Thang 1 – Double 7’s
We started out with 7’s from the playground to the parking lot gate. YHC called scorpion dry docks at the playground and pistol squats, 1 each leg. Flanigan suggested we do 1 on each leg for dry docks as well, hence the double 7’s.
Thang 2 – Shoot around
Over to the basketball court to see what kind of ballers made it out to Tiger Blood. PAX lined up and did an exercise called by YHC while PAX took turns taking a shot. We began by doing 1 burpee for a miss and adding 1 after each miss. This turned out to be a terrible idea with this group. After missing the 6 or the first 7 shots, YHC decided we’d wait until the end of each round to do penalty burpees. The terrible shooting continued for 5 rounds and quite a few burpees done after each round. We had a round of horrible dunks, 3 pointers, and free throws.
Exercises done: plank hold, squat hold, plank jacks, SSH, Al Gore’s, and lots of penalty burpees.
Mosey over to the long parking lot.
Thang 3 – Merkin Shuffle + Guantanamo’s
PAX partnered up for Merkin shuffle (5 shuffle steps + increasing pattycake merkins). YHC didn’t do a good job on explaining the proper count for pattycake merkins (2 merkins = 1 count). We struggled through the count until we hit the 1st island.
We then switched to Guantanamo’s until the 2nd island, then back to merkin shuffle. YHC tried counting left, right = 1, but PAX didn’t get that either, even cadence counting didn’t work. As this fell apart, we switched back to Guantanamo’s to the 3rd island.
A sprint back to grab the basketball then mosey back to the start for Mary.
Mary:
As noted in the pre-blast, we did some spelling. PAX held a 6 inch hold and spelled the alphabet (capital letters) with both feet together. This was so much fun at Purple Cobra Tuesday, that YHC brought it back out.
Just after our spelling lesson, Bernie and Lipstick showed back up for a little Mary and CoT.
LBCs x20
Hello Dolly x20
Homer to marge x20 x10 right/x10 left
American Hammers x20
Announcements:
Picnic this weekend, Neuse River trail run Saturday (see Pikachu for details)
T-Claps (Recognition):
To all the PAX who showed up today and were unashamed to show off their terrible shooting skills.
Prayer:
Praise for Shredder’s return to the gloom, Bernie’s family, classmate’s mother who passed unexpectedly
YHC took us out.
Not going to take the long way around?
Ten strong at Downtown Train to get our week started out right.
EC: Warbucks
FNGs: None
Warm Up: DT Lap, 5 burpees (OYO), Daisy pickers, windmills, merkins, fazio arm circles forward and backwards
The Workout:
Mosey’d to library parking lot and paired up for some 7’s. Pax started in middle of parking lot for patty-cake merkins. Partners ran to opposite end of parking lot for burpees and back to the middle for patty cake merkins.
Mosey’d…the long-way…to different area of parking lot. Switched partners for some Dora. Exercises were as follows….
100 squat jumps
200 squats
300 LBCs
One PAX did exercise while partner bear crawled around planter. Switch/repeat until reached totals.
Mosey’d…at the suggestion of Flanigan, the long way…to parking garage. YHC decided to call an audible. He had intended to have PAX do leap frog burpees from one end of the garage to the other. Instead, stuck with the leg them and PAX grab some wall for peoples chair (10 count each PAX x 2).
Mary: 10 burpees (OYO), dying cockroachs, Warbucks led exercise (name?), Breach led us in penguins, and Flanigan finished with 20 diamond merkins.
Announcements: Picnic this Saturday. See Slack and Facebook for sign up sheet.
T-Claps (Recognition):
Prayer: YHC took us out.
That time that Burt Reynolds Fartsacked….
Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever… Sorry PAX, UTIs head is a little spinny this week. (more than usual even)
EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu
FNGs: 0
Warm Up: Overhead Arm Stretch, SSH, 1 lap around the Ivan lot
On the warm-up Flanigan commented on the lack of Burt Reynolds. No F3 guy named Burt, no Q with a stash, or with a cowboy hat. He was promised Burt F-ing Reynolds!!! I told him… dude fartsacked…. it happens…
The Workout: 15x for each single hand move 30x for each 2 handed move
- One Arm Swing (15 each hand)
Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
Two Handed Kettlebell Press (overhead)
Goblet Squat Jump (hold crown)
Chest Press + Overhead Sit Up / Crunch (one handed each side)
Snatch / High Pull (one handed each side)
Reverse Lunge + Curl / Split Squat
Ribbons (loop bell overhead, pass behind)
Thruster (squat and press overhead, one hand)
Staggered One Arm Row
American Hammer with bell
Figure 8’s Side to Side
Sumo Deadlift to Upright Row
Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)
This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form. Thank you guys for your leadership. Lots of post workout praise for my time in the hot seat. Thanks for the encouragement HIM. Appreciate all of you!
Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:
Reminder. Oct. 12th is the picnic. Signup sheet is posted. Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing
10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after
T-Claps (Recognition): Those in attendance at Ivan. Thanks for the support.
Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps
Prayer: That 187, Bernie, Sassy’s beer mile team loses graciously
For serious… YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.
An elderly family friend of YHCs has been hospitalized. Praying for the best and for her family as she recovers.
Not sure why we’re running at a Boot Camp.
As the PAX got out of their cars I informed them that they weren’t going to need gloves for this workout. Bit of mumble chatter related to having to only run. Moby was ready to get back in Bluehens car. I plan to try to grab one Q a week and work on running for the HSHM. Today’s workout would be track focused and negative splits.
FNGs: None
EC: Pikachu, The Natural
Warm Up: SSH, Hillbillies, Good Mornings, Windmills
The Workout: Jog down to the track. Partner up, like speed. Go in opposite directions when you meet x25 Core Exercises in cadence. Every lap speed up.
Mary: 5 burpees for chatter, Hillbillies, Imperial Walkers, Plank Hold x10 count per Pax while stretch calves, runners pose, pigeon
Announcements: See Slack
T-Claps (Recognition): Dumbo’s shooting star
Prayer: Bernie and his family