Pax of 7, highest turnout in at least a year for Tea Time.Ā Must have been the extended daylight motivating tonight.
FNGs:Ā None
Warm Up: Run one mile
The Workout:Ā 100 pull-ups, 200 merkins, 300 squats (with some modifications)
Mary:Ā Run one mile
Announcements:Ā see Facebook/Slack
Prayer:Ā Health, recovery, safety
Pax of 5 for the 1st Thunder of 2020….Ā
deere, butt joint and dusty with just over 5miles EC with some nice hills.
Warm Up:
cotton pickers, imperials, hill billies, stretches….. Deere has put on so much weight the infamous curse of the shirt constantly riding up the belly occurring.
The Workout: 2020 meant a 20count for each called exercise.
pax member called something, everything from Diamonds the pull-ups… making use of the tables for dips, step-upās etc. 4 rounds
to the rock pile, each pax calling a 20 count, three rounds.
shelter – 20 count balls, 20 count preachers chair, 20 count shoulder taps – rinse and repeat.
Mary: tennis courts, 20 box cutters, 20 homer to marge (10 right up, left up) – 20 American hammers.
Announcements: None really – discussion about the validity of Tea Time due to poor attendance, Dusty and Deere hatching a plan.
T-Claps (Recognition): None
Prayer: general
PAX of 10 for a foot friendly ABSolutely Fabulous hot and sticky Tennis court only work out….Ā
side note: I spotted three family take photos of their kids next to the shovel flag… made me smile
Warm Up: Asked Dutch Oven to step up and run the warm up… Good Mornings, Windmills, SSH.
The Workout:
Even Hours Clock Work Merkins
ABS Set 1, 2 rounds of:Ā 15 x LBC, 15 x Superman, 15 cadence heel taps, 15 x Dying Cockroach, 8R/8L V Crunch, 15 cadence low slow flutter, 15 cadence Box cutter.
Odds Hour Clock Work Merkins
ABS Set 2, 2 rounds as above.
10L/10R Straight-Leg Fire Hydrant & 10L/10R Side Balance Leg Lifts (both these seriously target glutes)
ABS Set 3, another 2 rounds
Grab some fence, 10L/10R toe taps (the ultimate quad killer)…. 100 count off Preachers Chair
ABS Set 4, another 2 rounds followed by a further 10L/10R toe taps
Mary: Century 10 PAX Merkin Circle… each Pax called a 10 count Merkin of choice….
Announcements: BBR Ultra ALS Support, please check Skid Mark FB page, heads up on Christmas Party,Ā Oakwood 24 supporting healing transitions, 911 Stair Climb
Prayer: lots of prays, John Deere work colleague fighting Cancer, Noah Arcās Michelle, Other F3 member āMā troubles, Dauber daughter tonsils, unspoken…..
Pax of 3 muscled through another Murph on a humid Monday evening.
EC:Ā 4+ miles
FNGs:Ā None
Warm Up:Ā Run one mileĀ (some of us skipped this due to a long EC)
The Workout:Ā Murph (with some yoga modifications)Ā 100 pull-ups, 200 merkins, 300 squats
Mary: Run one mile
Announcements:Ā Workout morning of July 4, more info to be posted
Prayer:Ā Silent
4+ mile EC- John Deere, Crosby
EC- (add as others let me know)
Warm Up:SSH , Moroccan Night Clubs, Daisy Pickers
The Workout:
Roxanne– 3:11(26)
M’erkins (during Roxanne)
Rebel Yell– 4:48
Pickle Pounders(Chorus)
Homer to Marge (Verse)
Low Slow Flutter (Bridge)
Thunder– 3:07(78)
Dips Hold in down position and raise up on “Thunder”
Optional Mosey-
Flower– 3:26(30)
Squat up & Down squat hold
Safety Dance– 2:45(47)
Reverse M’erkins On “dance” You come up
Give it away– 4:42
Protractors during verse
15/45/90 start back at 15
LBC’s during the chorus
BRIEF STRETCH
Thunder Struck– 4:52(34)
Double M’erkin burpee on thunderstruck/Thunder
Mary: OYO
American Hammers
Freddie Mercury
Shoulder Taps
Box cutter
Balls to The Wall (With Shoulder Taps x1)
X2
Cobra Stretch
PROTRACTORS 15/45/15/90
LBC
M’erkins x10
Diamond M’erkins x10
Announcements: on the F3 page & Slack, Crosby @Bombshell Saturday Night, Long Ass Run Feb 9(?)
Prayer: Pikachu took is out… Lots of PAX hurting, Raleigh Police officers, moment of silence.
PAX of 18 , including two FNGs (welcome Candy Crush and Spitz), came out for a 25-minute āwarm upā with LipSync before Lucky Charm brought the pain
Warm Up
A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billieās
The Workout
Part 1 ā LipSync
Grab a rock and line up for Barley Curling across the parking lot
Return to starting point with crab walk rock kicks
John Cusack to parking garage for rock Wonder Bra/LBC 11ās
John Cusack back to rock pileā¦ return rocksā¦ hand off to Lucky Charm for the real beat down
Part 2 ā Lucky Charms
50 merkins
Run to parking garage and grab sands bags to carry up stairwell to top level of parking deck
Grab a spot on the wall for shoulder tap balls to the walls
Carry you sand bag back down to the pileā¦ the long way
Run to flag poles for Mary
Mary
More merkins and intense row boats from Lucky Charms
Announcements
Q Swap continues
Prayer Request
Crab Legs, wounded Police officers and their families, F3 brother in motorcycle accident, Beaufortās recovery from hip surgery and any others that I forgot.
Tea Time tonight with some slightly modified plans for some. Several ran EC.
Warm Up: 1 mile
The Workout: 3 pax performed the murph with 1 modifying. 1 pax did a bunch of core work.
Mary:
Announcements: see Pikachu’s novel. Run for Dee Dee 5k March 30. Ask Skidmark or Buttjoint for details.
Prayer: prayers for friends and family to cope with life’s stressors
PAX: A brisk, perfect Monday evening for 11 PAX including the return of Butt Joint and Skid Mark to Tea Time. Other PAX were Patch,Tricycle, Crosby, Huggies, Dusty, Shredder, John Deere, Pikachu, and QIC The Natural.
Warm Up: We did a Murph – the first mile IS the warm-up. PAX split to different routes and paces – converged back at the playground.
The Workout: MURPH (100 pull ups, 200 merkins, 300 squats – another mile).
Announcements: CSAUP Dec. 15th – check Facebook or Slack for more info. Sign-up for various races (Wilmington, BRR, others…).
COT:Ā Prayed us out with lifted prayers and praises.
Warm Up:Mosey to Playground
20 SSH in Cadence
The Workout:
10 SETS
Pull ups-5
Merkins-10
Squats-15
American Hammers-20
LBC-25
FIRST TO SET 5
Pause for 5 Double Merkin Burpees OYO
Continue
FIRST TO 10
Pause for 5 Double Merkin Burpees
Finish with the 6
Mosey to white fence John Deere called it 5/10/15 up N back D’erkins
Mosey to other end of Soccer fields
10 star jumps together
Mosey to pavilion for 16 dips in cadence
Mosey to the tennis courts for some sprints
Sprint to the fence 20 squats back to fence 10 M’erkins
Back to fence 20 LBC back to fence 10 Turkish get ups
Back to fence 20 Peter Parker’sĀ back to fence
Wheel barrel half way 10 M’erkins finish to fence & switch
Bear crawl to fence & back
Routine Mumble chatter from Carpex Spectator AirSoft throughout..
Mary:5 count from each person
Diamond Merkins burpees
Plank
Homer to Marge
Pickle pounders
Wide M’erkins
Break dancers
Announcements:Bottle share at Pikachus Saturday @ 7
Crosby is at My Way that night @ 9
Holly Springs Half Expo Thursday @ 5
Holly Springs Half 11/17 if you aren’t running show up for some support!
Prayer: Kubota has a job interview Monday
All of us to be better Fathers, Son’s & Husbands
Special guest appearance by āThe BUTT JOINTā
What was up with all the orange haze over towards Bass Lake? Conclusion, the world is flat and the orange haze must be England celebrating Guy Fawkes Bon Fire Night……
John Deere doubling down with pre Murph EC…. Shredder and āThe Butt Jointā both getting EC runs in from and too home.
Dusty getting super strong, completing all 20 sets of pull-ups unaided…. it only takes a few weeks of showing up and practice
Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins, 300 squats
Mary: 2nd Mile
Announcements: none
Prayer: unspoken.