Crosby – Page 12 – F3 South Wake

Cletus – Like Clock Work

June 22, 2018/in Cletus /QIC: 187
PAX: 187, Blue Hen, Buford, Crosby, Da Business, Dauber, Dawgpound, Deadbolt, FedEx, Foot Fault, Hasselhoff, LED, M4L, Mookie, Nemo, Noah's Ark, Peak Week, Peeping Tom, Pikachu, Pipe Dream, The Natural, Yellow Card

Warmup: Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.

Main Event:

Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20

Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.

Dora – 50 Dimond Merkins, 100 LBC and 100 Squats

Rock Clock – around the clock, each PAX called out Qty and exercise with rocks

Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers

COT:

Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.

Prayers: Awesome brother CrabLegs, Unspoken

Crazy Time Gets Legit

June 22, 2018/in Crazy Time /QIC: Pikachu
PAX: Crosby, M4L, Mookie, Nemo, Pikachu, Skidmark, Yellow Card, Yogurt

8 Pax said screw sleep and showed up at 4:30AM to get an extra beat down in on a humid Friday morning. Extra kudos to Yellow Card – YHC certainly wasn’t waking up at 4AM to work out at 15.

No FNGs, so we went off and did our thing:

1 mile

100 Pullups

200 Merkins

300 Squats

1 mile

Various set patterns per usual – shout out to Skidmark for doing the first 10 sets at 10 pullups/10 merkins/15 squats and then finishing from there. Getting stronger bro.

We had a quick CoT and then (most of us at least) went off to our regularly scheduled 2nd beat down of the morning.

Based on three weeks of good attendance in a row Crazy Time is now a thing!

Aye! ~ Pikachu

Nemo – My #1 Fan

June 21, 2018/in Disney /QIC: Nemo
PAX: 187, Blue Hen, Blue Water, Breach, Buford, Crosby, Foghorn, H1N1, Kid Cracker, Nemo, Pablo, Peak Week, Peeping Tom, Skidmark, The Natural, WebEx, Yogurt

Pax of 17 showed up in the stifling late week heat as the summer solstice was taking place at Middle Creek as Nemo was back on the Q. Not sure it counts as FNG but the Nemo fan made an appearance to stress the message of importance about hydration and exercising responsibly during the summer heat. EC credit to 187 (check that pace), Skidmark and Crosby.

Warm Up: On the jog we headed around the main fields but veered off down the greenway and circled up along the main road for SSH ICx15, Good Mornings ICx10, Fazio Arm Circles ICx10 front and reverse, and a series of arms/shoulders/chest stretch.

The Workout: On the jog we headed to the wood rails along the entrance to the start and set up shop for a round of assisted deep squats offset with merkins. 10 count of each and we went 5 rounds. Included a bonus 5 burpees in the middle as H1N1 rolled up a couple minutes late. On the jog around to what I like to call the lower lot, we set up on the benches for a round of dips offset with squat jumps and merkins. 10 count of each and we went 4 rounds with a recover jog around the lot between rounds 2 and 3. On the jog back to the main field we set up for SSH ICx30 then a round of Jack Webbs at a 1:3 ratio (1 merkin then 3 air press). We pushed this to a 10:30 count.

Mary: Plank-o-rama with plenty of time to work in some tough exercises, each man on a 10 count or IC.

Announcements: Nemo will be out the next 2 weeks so Tha Natural has your Q next week and Yogurt has your Q the week after. July 4th convergence will be at Disney. Plenty of great options Fri so post (EC Murph at Womble, Crazy Ivan, Cletus, Sheepdog all in play). Reminder to exercise smart in this heat – be aware of your condition and rest as needed, hydrate throughout the day.

Prayers: A reminder to take time to listen to others and see any signs. Praise for how F3 guys step up as needed, for each other and for the community. Plenty of unspoken. YHC took us out in prayer.

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.”

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.

Possum Trot -Fun with Rocks

June 14, 2018/in Possum Trot /QIC: Farva
PAX: 187, Banana Seat, Brony, Crosby, Dawgpound, DoubleD, Farva, H1N1, Nemo, Noah's Ark, Oh Yeah, R22, Roger Roger, Skidmark, Slots, The Natural, Wrangler

Pax of 17 came out to PT in the gloom this morning

Warm up:

SSH, Imperial Walkers, Hillbillies, Good mornings, Fazio Arm Circles, arm stretches and a warning that you’ll need them

The Workout:

All Pax grab a rock and line up on one side of the road

11’s with the rock (brief pause and move away from the houses)

1 merkin with left arm on the rock, bear crawl push the rock to the other side and do 10 squats with the rock, carry the rock back across. 2 merkins with right arm on the rock, bear crawl push the rock to the other side for 9 rock squats. Rinse and repeat etc. As always, PICK UP THE 6 when done.

Jog back to the warmup circle and set the rocks down

Set my phone as a marker for the point position who gets to call a 10 count of whatever rock exercise they’d like. After each 10 count, put the rock down and rotate to the right until a full 17 man rotation is complete.

return the rocks and head to the courts for Mary

Mary:

Circle up for a similar circuit, each pax gets a 5 count of their choice. Some chose to do a 5 count of 5 count merkins (25 total). Ended up doing 150 merkins in the regular workout, some pax did EC with 30 more after the workout for good measure. Q and Pax were sufficiently smoked at the end of the workout.

Announcements:

Pain truck next week at PT, Wrangler will have his VQ the following week at PT, PT is cancelled on the 4th of July in favor of supporting the convergence.

100 mile ride on Saturday – see Double D if you can make it

Prayers – I closed us in prayer, asked for guidance and to help us be better men, brothers, husbands, and fathers.

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