Tag Archive for: Clunker

0.0 miles

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A PAX of 10 slowly arrived during the wet morning for Crazy Ivan. We headed under the intimate shelter at the amphitheater for a cozy and somewhat dry workout with our bells. Absolutely NO running which meant no time for recovers. This lead to a ton of reps.

Warm ups:
Front bend stretch
GMs
Sir fozios
Windmills

Main Event:
Single arm Swings x15 each arm
Rows x15 each arm
Rainbow lunges x15 each leg
Suitcases x15 each side
Rinse and repeat x10 this rd

Shoulder raises to eye level
Curls
Goblet squats
Triceps
2 rds x15 & x10

Single arm snatchs x15 each side
Side bends x15 IC each side
Pull through merkins x15
Halos x15 each direction
R&R x10 this rd

Mary:
Cookie pouch x10
KB LBC’s x20 IC
LSF x20 IC
Stretching/Broga

Prayers for injured PAX (Fanny Pack and others), PAX struggling to get back out, F3 as a whole.

Been a long time since leading the bells. It makes you push a lot harder and I’m sure I’ll feel it later. Sign up to Q if you plan to workout there on Fridays. Appreciate the opportunity to lead men!

BS out!

Ultimate Frisbee 5 vs 6

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FNGs None

warmups:  ssh, Frankensteins, daisy pickers, OYO

great match-ups, lots of extra running on the pitch.  Mis-marked end zones – (I blame Gump not supervising me).  Surprisingly the team of five played pretty well considering they were out numbered and had an a old fat guy trying to keep up with the young guns.  Dropped passes resulted in burpees, merkins, monkey-humpers, star jumps, etc  TDs resulted in merkins, LBCs, SSHs, etc.

no injuries reported.  Hope to see more PAX under the lights after up-coming marathons

announcements:  Breach at the boathouse later this week – see slack for details

prayers:  positive marriage update with Wham-O & his M – (awesome!). Lean on the pax who have been married 20, 25, 30 yrs.  We have all had our ups and downs in our marriages. We may not know the answers but we can give a good listen and possibly share/learn from our experiences.

Thank you Breach for taking us out.
2nd F at Paneras.

 

honored to lead. – Dauber

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Bear Karaoke

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FNGs: none

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: PAX moseyed over to the rock pile for a “medium-sized” rock and then met up at the amphitheater.

Round 1 consisted of Curls for the Girls, Squats, Mountain Climbers. Then line up on the side walk for bear crawls down and crawl bears back. Did that 3 times.

Round 2 was Ruh Rohs, Lunges, WWIIs. Then a karaoke down and back on the side walk. 3 times.

Round 3 was People’s Chair, 10 count down the line. Plank, 10 count down the line. Repeated both and returned the rocks.

Mary: We had time for some LBCs, some Homer-to-Marge and some yoga.

Announcements: F3 South Wake town hall – Feb 28th, 7pm, Bass Lake Boat House

Prayer: Wild Turkey’s friend’s family

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Oh brother, where art thou?

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FNGs: Bellhop (brought to us by Jigglypuff from Carpex)

Warm Up: 0530 rolled around with no sign of Q, so Abe started things off with the warm up. Into was given to the FNG. SSH, Daisy pickers, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Breach took over for the first part of the workout. We moseyed over to the rock pile. Let’s if heavy lifting followed by a bear crawl / push the rock and lunge back.

Next, Woody took us over to the amphitheater where things got a little tense as we squared up with the Crazy Ivan crew. Woody had us do arm and legs including step ups, dips, durkins and People’s Chair. The rounds of burpees on our way back to start.

Mary: Kosher moseyed in for Mary and to face the music. Popcorn Mary to wrap things up.

Announcements: Take care of yourselves out there, we aren’t invincible.

T-Claps (Recognition): PAX for stepping up and leading in turns.

Prayer: Wild Turkeys friend who passed away and his family.

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Thanks, Ollie…

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FNGs: Nope

Warm Up: SSH x20 IC, Sir Fazio Arm Circles F/R x10 IC, Seal Claps x 1o IC, Overhead Claps x10 IC, Moroccan Night Clubs x10 IC, Samson Hold until YHC called time, Michael Phelps, Hillbillies x15 IC

Mosey to the rock pile

The Workout:

THANG 1:

YHC instructed PAX to grab a medim to large rock at the pile. We cusacked 2/3 of the way over, then went to regular and ran the rest until we stopped at the back of the library. 

PAX split up into pairs, one team of 3. We completed a DORA consisting of 100 uneven merkins 50/50, 200 goblet squats with rock, 300 LBC with rock. Partner 1 did exercises while Partner 2 ran around the rear parking lot of the library, switch, continue until done.

THANG 2:

Once done with DORA, we circled up for rock work consisting of curls for the girls x20 IC, Overhead Press x20 IC, Ruh Rohs x20 IC, Skullcrushers x20 IC, Wonderbras x20 IC. 

PAX cusacked rocks back to the pile.

THANG 3:

We completed people’s chair x10 each PAX, chillcut plank hold x10 each PAX.

Back to the flag for Mary.

Mary: Popcorn Mary consisting of low slow flutter, freddie mercury, dying cockroach, heel taps, WW2, pickle pounders, homer to marge, side planks, Peter Parkers.

Announcements: None

T-Claps (Recognition): All PAX for pushing through and starting their Monday off right.

Prayer: Pumpkin Spice M looking for internship/part time work – progress here; Stickers M’s grandmother, turning 101, but having to switch care facilities while they do renovations to old one; YHC’s friend who got hurt lifting heavy in O2 fitness this weekend, had to leave in an ambulance, ab and groin pulls/tears.

YHC took us out.

Star Wars is Not Superman

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YHC was stoked to be back in the Q circle again. I’ve been battling several injuries, sicknesses, and setbacks for the last 2, but honestly 6 months. My COT message today was simple: Don’t take your health, but especially this fellowship of men for granted, it’s a great blessing that is greatly missed when you are not in it. #morethanaworkout

EC: Fanny Pack, Bleeder, Bobby Boucher, Nemo, Brexit, Batboy

FNGs: Nopes.

Warm Up: Good Mornings, Squatted Sir Fazio’s/Seal Claps/Overhead Claps, Frankensteins, Windmills, Cadence Squats.

The Workout: YHC promised mostly core and legs today with Indian Runs and so it was. Indian run double BOMBS hit first. Indian runs with stops along the way. The stops were: 5/5/5/5 Brokeback Merkins, 10/10/10/10 Outlaws/Overhead Claps, 15/15/15/15 Merkins/Marge Hold (Bridge), 20/10/20/10 Big Boy Sit Ups/Box Cutters, 50/50 Squats/Superman Hold…this is where Cancun got slightly confused on his 80’s adventure music…it’s Superman, not Star Wars!

Once BOMBS were built, a variation on BLIMPS was up next. The group ran small hill repeats with an exercise between. Each time we added 1 to the hill repeats between exercises. Exercises between were: 10 Bobby Hurley, 20 Lunges, 30 Imperial Walkers, 40 (total count Mary as dictated by PAX), 50 count Plank Hold, with a run back for about 4 mins. of Stretching.

Mary: Plenty of it during!

Announcements:

T-Claps (Recognition): Stubs, hitting the 6 month mark in his journey of recovery.

Prayer: Stubs and continued recovery, Ginzu with a pinched nerve is down for a bit, PAX who are in ruts…reach out. YHC, still banged up and recovering…but hopeful the comeback is beginning. We make each other stronger…don’t forget it!

Simple but Effective at TBD

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1
5 rounds of: SSH, Merkins, Ruh Rohs, WWIIs, Goblet Squats (20 each). Sprint to the end of the parking lot, mosey back.
Thing 2
2 rounds of: 20 count x4 People’s Chair, Urkins x10, Dips x10, Durkins x10
Mary: Popcorn Mary (American Hammers, LBCs, Low Slow Flutter, Homer-to-Marge) followed by yoga
Announcements: none
Prayer: Bat Boy’s ankle

Turkish Delight

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I bet you didn’t know that Turkish get-ups are my favorite exercise.  Well, if you showed up this morning to Crazy Ivan you do now.  Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park.  PAX were showing up right up until the buzzer and when we got started we were 14 strong.  We finished with 16 as two brothers from Cletus joined us for Mary and COT.

FNGs:

None today

Warm Up:

SSH x26 IC

Windmills x10 IC

Daisy Pickerx x10 IC

Sir Fazio Arm Circles x10 IC

Trunk Twists x10 IC

Squat hold with bell while each PAX did a 5 count around the circle.

The Workout:

Everyone partnered up and congregated at the end of the parking lot where instructions were given.  Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing.  When partner 2 returned they would switch.

The things they did were:

Mosey with bell to middle of parking lot and do 13 curls.  Continue on to the other side of the lot and do 13 more curls before returning.

Go to field behind lot and do 13 kettlebell swings.  On #13 they threw it as far as possible and then bear crawled to the bell.  Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.

Mosey with bell to middle of parking lot and do 13 triceps extensions.  Continue to the other side of the lot and do 13 more before returning.

Crab walk with bell in belly to the half way point of the parking lot.

Do the same thing as curls and tris but with snatches

 

I really thought we’d have time to repeat but maybe that was a bit ambitious.  Also, group one was super slow.  I don’t think they liked their partners.  After one cycle we were down to only 5 minutes left so we wrapped up and headed to….

Mary:

Midget  love handles x13 IC each side

LBC x13 IC

American Hammers x16 IC

Announcements:

Painting in Garner today with Breach

2nd F lunch at Osha today

T-Claps (Recognition):

All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family

Prayer:

Cardinal from F3 Knoxville.  Breach is working to identify the closes AEDs for each of our AOs.  The Hunt center has one.  Know how to do CPR, it’s helped save lives locally in JoCo.

Sick and injured PAX

 

 

Always an honor to lead.  Thank you, men.

 

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In Memory of Cardinal (F3 Knoxville)

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FNGs: none

From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.

To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”

https://www.gofundme.com/…/in-memory-of-taylor-phelps…



Warmup:

 

SSH x15 IC

Tempo Merkins x10 IC

Low Slow Flutter x10 IC

Sir Fazio Arm Circles x10 IC Forward/Reverse

Hallelujahs x10 IC

Samson Hold 20 secs

MICHAEL PHELPS

Knoxville Cherry Pickers x10 IC

Willie Mays Hays x 10 IC

 

Workout – “Card’s Run and Repeat”

 

3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.

 

Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each

Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each

Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each

 

Squat hold for the 6 when you return until all PAX have finished

 

As a group if there is time: (and there was)

 

Burpees x 20, run to other end of field/lot and repeat

 

Mary:

 

Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.



Notes:

 

Tempo Merkin – 1, 2, 3 lowering. Up on 4.

Knoxville Cherry Picker – aka Daisy Picker

Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.

Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.

Announcements: MLK day of service – opps to serve

T-Claps (Recognition): Abe for HSFC drive

Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX

Breach took us out.

Honor to Lead.

Riding the train with Diego

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EC: A quartet of ECers visited Womble on a 2.0mi jog. Stickers, Kosher, Abe and Bleeder

FNGs: None

Warm Up: We started quick after a few Pax guessed I had adventures awaiting on the first floor of the parking deck. A true gloom morning made the dry parking deck a welcome addition to the morning. Side Straddle Hops, Seal Claps, Windmills, Hillbillies, Overhead Claps and Good Mornings go everyone loose and mildly warm. 

The Workout: Inspired by an image of Dora the Explorer riding a train with a monkey, this train trip featured Dora’s cousin Diego, who is a much tougher train conductor along with frequently monkey activities. 

PAX partnered up to complete the Diego workout with the following cumulative goals:

-50 Merkins

-100 Overhead Press with a coupon

-150 LBCs

-200 Mountain Climbers in cadence

-250 Curls for the girls with a coupon

-300 Squats + coupon

While one partner tacked the exercises, the other partner raced to the top of the 3 flights of stairs in the parking deck. Upon the running partners return, both PAX performed 5 monkey humpers together then flapjacked. All groups completed just in time for a return to the flag and some Mary. 

Mary: We circled up and held a plank while each PAX performed 10 merkins one PAX at a time. Upon completion of everyone’s merkins, we performed a variety of yoga and stretching exercises to complete the beatdown.

Announcements: @abe is collecting donations for the holly springs food cupboard throughout his 5 pack this week. Details on 3rd F slack

MLK service opportunity at womble next Monday

T-Claps (Recognition): None

Prayer: Sick and Injured PAX with a special callout to @ginsu who is recovering from a pinched nerve.