Tag Archive for: Crosby

A little bit of errythang

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14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather.  No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.

Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC

The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end.  Side shuffles facing forward or backward (switch each lap) around 8 cones.  Backwards run to the end, then bear crawl across the baseline back to the start.  Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.

Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1.  While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run.  YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran

One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit.  Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down.  Lots of speed out there and a few went back to pick up the 6.

Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC

Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves).  A lot going on in South Wake right now.

Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly.  YHC took us out, it was an honor to lead and looking forward to doing it again.  Hope everyone got their money’s worth 🙂

Skipping to the John

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EC: Boy George and UTI grabbed 2 miles on the EC route (you may know it from Paradise City EC)

Warm Up: We went through some dynamic stretching starting with the very difficult and dreaded: WALK.  Walking away from the start of the run, we warmed the legs and made some space for some Butt Kicks, followed by Karaokes, SKIPPING!!!!, and finalized the warm-up with some lunges with a twist.  END WARM UP

The Workout: The main event was a modified and simplified running route.  There is this whole thing about not leaving the 6 behind or losing people or something…  😛

This week we turned right once we left Ting and went straight down Main/55.  We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just after the Car Wash.  A bonus Port-o-John was spotted which reassured us we were on the right route and that all was right with the world.  From here, this is where we basically be followed the return route of the Holly Springs Half Marathon the all of the way back to Ting.  There were some slight modifications near the end following a reverse of the typical Paradise City EC route.  Extra miles, extra hills, extra FUN!!!  4.7+ miles of it!!!

Announcements:  Derek Davis 5k this weekend, keep an eye out for Lipstick, 187, and the shovel flag.  A post will likely hit the Facebooks, F3 Camp is also still happening this weekend – spots still available,

Prayer: Brandon, friend of Peak Week and Roger Roger, was placed in a coma to overcome some of his injuries incurred from an accident on the water.  Chips mentioned a young boy Dawson that needed our prayers, he sustained a concussion and was under observation in the hospital.  I checked in with Chips tonight and it sounds like he is home and doing much better.

7 PAX for Crazy Ivan- Cardio Playground

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Warm Up: Jog around the back lot, SSH x15, Imperial Walkers x10, Hillbillies x10, Morocan Nightclubs x10, Fazio Arm Circles 10F/10B, Tricep stretch R\L, Leg Stretch R over L\L over R, Michael Phelps

The Workout:

The Parking Lot

Fresh off of Crazy Time and some head locking by a skirted Midget, Crosby made a debut appearance to Crazy Ivan to join our ‘intimate group.’ He was quickly joined by 4 additional PAX and by 5:30, Mookie pushed ‘Play’ on a playlist that would set the tone for a high-intensity HIIT\Tabata beatdown, complete with Kettlebells, Battle Ropes, and TRX straps.

PAX circled up for a series of 3 sets of Kettlebell Swings for 11 reps each (this was a tribute to Pats #11-Julian Edelman).

Since today’s playlist featured old school 90’s rap tunes from Public Enemy, it only seemed fitting that after the 3rd set of swings, PAX were instructed to perform Clockwork Merkins in honor of Flava Flav and his trademark clock necklace.

Clockwork Merkins  x12, x3, x6, x9, x12

PAX took a quick 10 count and picked up the bells for the next series of Kettlebell exercises- 3 sets of Goblet Squats for 11 reps each. After the 3rd set of Squats, PAX assumed plank position and performed a series of Clockwork Shoulder Taps

Clockwork Shoulder Taps x12, x3, x6, x9, x12

PAX took another quick 10 count and picked up the bells for the next series- 3 sets of Curl presses for 5 reps per arm. After the 3rd set, PAX assumed plank position and performed another series of Clockwork Merkins

Clockwork Merkins x12, x3, x6, x9, x12

Kettlebells were gathered and PAX mosey’d from the parking lot to the Playground with the ‘F3 Boom Box’ (Red Solo Cup + iPhone) varying Kettlebell carries between John Cusacks and Farmer Carries.

The Playground

The Playground was equipped with 7 pain stations, complete with 3 hanging TRX straps, 1 Battle Rope, and various weighted kettlebells. Upon entry to the playground, Eminem’s ‘Til I Collapse’ kicked in at just the right time.

Tabata Style Workout- 20 secs on\10 sec off

Station 1- TRX In\Out Merkins

Station 2- TRX Chest Press

Station 3- TRX Back Rows

Station 4- Battle Rope

Station 5- Kettlebell Shoulder Raises (18lbs)

Station 6- Kettlebell Double Tricep Extensions (2 Kettlebells 25lbs/per)

Station 7- LBC’s

PAX completed 4 Rounds of 7 pain stations. This provided just enough time for 1 more round of Kettlebells\Clockwork in the parking lot. Mosey’d back to the parking lot. A series of 2 Upright Kettlebell Rows x 11 and 1 set of Shoulder presses x 5 R\L were performed…(actually x9 R\L as the Q lost count and did extra).

PAX performed lunge walks, alternating to Frankensteins to first backlot speed bump and then back to Kettlebells for Mary.

Mary:

Plank-O-Rama: Kettlebell Plank Cross-Overs, Offset Kettlebell Merkins, WWII’s, LBC’s, Freddy Mercury’s, Shoulder Taps, Pickle Pounders

Announcements:

Friday Post at Healing Transitions. Midget and DD planning to head out there this afternoon to post. Derek Davis 5K next week. 9/11 Stair Climb is coming up. Fantasy Football- if interested, see Peeping Tom for details.

Prayer: Hosselhoff’s mom who is having a procedure, holding her in our prayers. FedEx’s wife who is currently job hunting

Reel Big Fish

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4 men and 1 midget with a skirt posted at Crazy Time. Post photos of Crosby have surfaced fueling midget’s desire to wear women’s clothing.

Warm Up: The first mile in the dark
The Workout: 100 pull-ups, 200 merkins, 300 squats, 2nd mile
Mary:
Announcements: August 29th 5 year anny
Prayer:

 

Sure didn’t feel like 67% humidity this morning

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Today’s forecast called for near record swamp ass.  It didn’t disappoint as 20 PAX took on the humidity at Paradise City.

EC:  Deadbolt, Lipstick, Crosby, Skidmark, 187, Emeril, Axe

Warm Up:  1/2 mile jog, SSH, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each.  1 PAX from each team runs to top of the ramp to perform 1st exercise .  Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise.  Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.  Every time they complete 5 exercises they turn and run to stop sign and back.

  1. MERKINS – X20
  2. LBC’s – CADENCE 10 COUNT
  3. BURPEES – X10
  4. PLANK JACKS – CADENCE 10 COUNT
  5. WWII’S – X15
  6. SQUATS – X30
  7. SHOULDER TAPS – X20 10 EACH SHOULDER
  8. AMERICAN HAMMER – CADENCE 10 COUNT
  9. ALERNATING LUNGE JUMPS X10 EACH LEG
  10. 4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg.  Repeat x5
  11. OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
  12. BOAT CANOE CADENCE 10 COUNT
  13. SIDE STRADDLE HOP CANDENCE 20 COUNT
  14. DIAMOND MERKINS X20
  15. DIPS X25 ON THE BRICK WALL
  16. FLUTTER KICKS CADENCE 20 COUNT
  17. FREDDIE MERCURY CADENCE 20 COUNT
  18. HAND RELEASE BURPEES X10
  19. HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
  20. RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Low slow flutter, Freddie Mercury, Pickle Pounders, Homer to Marge

Announcements: 5 year anniversary event 8/29 at Possum Trot

Prayer:   Crosby’s mom – 1 year anniversary of his sisters passing.  Peak Week – Brandon from Hope Community boating accident.

1.21 Gigawatts

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6 Pax braved the rain and lightning for a crazy time murph. Mumble chatter about becoming an instant F3 legend if one was to be struck from the pullup bars while doing a murph.

Warm Up: 1 mile. Nice work Dauber running 9 mm.
The Workout: 100 pullups, 200 merkins, 300 squats done in sets of 5, 10, 15 or 10, 20, 30. Mile 2
Mary:
Announcements: August 29 5 year anny for South Wake at Possum Trot
Prayer:

Cletus Mega beatdown

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Warm Up: Jog and SSH
The Workout: Around the parking blocks/stops 3 times – timed exercise where as the count finishes, you bear crawl or plank shuffle to the next parking stop for the next exercise consisting of:

Plank Shuffle: Mountain Climbers, Derkins, Erkins, Shoulder Taps and Dips

Bear Crawl: Squats, Lunge Jumps, Monkey Humpers and Star Jumps

2 Sets of Catalina Wine Makers @ 15 and Pickle Pounders @15

Mary: Ab blast with LBC, Box Cutters, In and Out, Freddy Mercury, Nipplers, Pickle Pounders
Announcements: U Turn tomorrow, Ground Pounder
Prayer: CrabLegs, Fog Horn, Travelers and Military/First Responders

Roadie Training w/Crosby

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Warm Up: Circle up Tennis court.

20 – SSH

10 – Good Mornings

Arms across chest 10 count each side

Arms over head 10 count each side

Jog to check out the stations & Explain.

The Workout:

1- Heavy bag(80lbs.) Carry & sprint end of tennis court and back (over head claps/hold plank/Squat while in line)

2- Heavy Rock (French Curls) 10 rep 30lbs

3- Light Rock ( Curls ) 10 rep w/rocks

4-Alt Rock ( lateral raise ) 7’s 10 or 5 lbs. Weights

5-Jail break (The Fence line)

6-Step ups (down stone wall)

7- Duck walk squats(Mick Jagger’s) around snack bar

8- Jail break (The Fence line back to tennis courts)

9-Suicides( pick up the mic) Tennis courts touch outside line of each court and back. Used 2 courts.

REPEAT  WHOLE THING 3x’s
Mary: Every other PAX called a 5 count

Diamond Merkins

American Hammers

Merkins

Steel cross

Box cutters

LBC

More Merkins!

SSH

I may have missed a few..
Announcements: 5 year anniversary of South Wake Workout Aug 29 @ Possum Trot!

Prayer: Lucky Charm, Crab Legs, H1N1, DD family

Loading Up the Animals 2×2 on the Ark

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VQ Noah’s Ark led them 2×2 before the rain came. 12 pax followed the lead.

Warm Up: Good mornings, cotton pickers, L arm/R arm stretches, LOR/ROL hamstring stretches, FOC, and SSH
The Workout: Ran lap around track to bleachers. All pax 10 count of erkins, derkins, dips , and step-ups. Mosey to 1st shelter for a 5 count typewriter on the brick x3. Mosey to rock pile to get medium size rock (unless you’re Lipsync and you favor Minnesota). John Cusak to the rear parking lot for bear bowling ( bear crawl pushing rock) to end of lot 4x stopping at each end for an exercise.  1.) 5 burpees, 2.) 10 lunges, 3.) 15 merkins, 4.) 20 squats. Front runners picking up the 6. With all in a line with rocks, 1st pax carries 5 gallon bucket filled with rocks to other side of lot and back while each pax takes turn calling a rock exercise until all have carried the bucket. Return rocks and then Indian run back to tennis courts with last guy carrying the bucket of rocks to the front. BTW with each pax crawling through the tunnel.

Mary: Freddie Mercury’s, Pickle pounders, LSF, box cutters, and American hammers.
Announcements:
Prayer: Double D, unspoken, those with injuries, and the men & women that have fought for our freedom to come together as we do.

Lipstick Virgin Q at the Farm

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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!