Solid turn out tonight for 2019’s week 1 of 52 Tea Time Murph….PAX of 8…… plenty of modifying tonight as various have marathon training goals and none regulars joined the workout.
Great chat and banter, a real pleasure to host… made me remember why I enjoyed F3.
2nd F was at Tapline… heathly laughs with HSRC and a very random side conversation with Deere, Skidmark and Giggawatt lead to the title of the backblast.
The Workout: MURPH
Announcements: Q Swaps and Q Schools
Prayer: where to start, some sobering requests from Huggies about school colleagues taking their own lives over the past months, various thoughts of close friends and relatives having hip replacements and other ailments causing surgery’s and high hopes for employment opportunities. SkidMark very kindly and humberly took us out.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00John Deerehttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngJohn Deere2019-01-08 02:52:352019-01-08 02:52:35Ever owned/used a sex swing?
Warm Up: 1mile The Workout: Murph Mary: 1mile wrap up Announcements: Gump was not there. Gump did not show up. Gump HC’d and then sinned. Was Gump taken by clowns? Prayer: for Gump’s soul.
Partner Up and Play Catch Me if you can with 3 Burpees for two laps
Bearmuda Triangle Though it was a straight line since I forgot the cones. Each light pole do incrementing Burpees starting at 1 to 3. Head back and pick up the six
7’s up the ramp. At bottom of Ramp do Monkey Humpers, Box jumps at the top
Circled up for Mucho Chesto Bear Ring of Fire. — Cause of time constraints the plank hold went away and we did the wide, Right hand offset and Left hand offset together.
Mary:
20 Cadence Count LBCs
Have a Nice Day
Announcements:
Fritter Foundation is starting this Wednesday!!!
Convergence tomorrow at Nutcracker 7 AM start time. EC run from Starbucks starts at 6:30
Carpex Q Swap starts next week where Carpex comes to South Wake and the following week South Wake Q’s go to Carpex. There are still opportunities to Q. Sign up while opportunities last.
Did I mention Fritter Foundation
Breath Taker Donation starting next week
I forget did I mention Fritter Foundation
Prayer:
Ausfart and his recovery
Boy George Son River
Doug Stein
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dawgpoundhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDawgpound2018-12-31 16:29:262018-12-31 16:29:26Tag Your It
Pax of 5 gathered for a promised co-Q beatdown by Pikachu and Skidmark. 3 pax came from Crazy Time and after some mumble chatter we were off at 0530 as scheduled.
Warm Up:
SSH x15 IC
Daisy Pickers x10 IC
Windmill x10 IC
The Workout:
Pax gathered at end of parking lot with their kettle bell. On the grass x2 Turkish Getups on each arm and then we started our latter:
Walk to 1st parking lot line – x10 Kettle Bell swings
Back to grass for x2 Turkish Getups per arm. Repeato swings at 1st line, then go to 2nd line for 5x Man-O-Makers per side.
Getups are performed each time a new line is added, and all preceding lines are always done. Exercises for subsequent lines were:
3rd Line – 10x Deadlifts
4th Line – x10 LBCs w/Kettle Bell held over chest
5th Line – x10 Sit ups w/Kettle Bell held over chest and rotated to be overhead at top of situp (dubbed the Vietnam)
Getups were repeated one more time for good measure, and then YHC handed things over to Skidmark.
Skidmark led us in Jack Webbs – 1:3 Merkin to Overhead Press w/Kettle Bell ratio from 1:3 -> 10:30, with “recovery” runs in between down to parking lot median. Mary:
After we (thankfully) finished Jack Webbs we circled up. After the Pax (other than Pikachu) failed to guess Skidmark’s favorite “Mary” exercise we were punished with performing it – the Merkin Clock. With stops at 12, 9, 6, 5, 4, 3, 2, 1 we were sufficiently gassed.
Announcements:
2019 workout tracking & Breath taker challenge/auction (note that auction $ includes your t-shirt at year end) – https://docs.google.com/spreadsheets/d/1spZ750Z2bguwsTsoLzbqny5bUihPghHvCHrvf1f5Wbk/edit?usp=sharing
CarPex Q Swap signup is live – https://docs.google.com/spreadsheets/d/19Ne_uUu0EG68-ePB-xn2-FBUp25gwWNsGY5KvEypxpo/edit?usp=sharing
UTI caught the Crazy Time bug from Lipstick and joined us for the last Crazy Time Murph for a while. Beginning in 2019 Crazy Time will morph into a pre-set workout changing monthly. It will be murph-like (set running and exercise counts done OYO) but will change every month. The year of the Murph is over – your weekly Murph needs can still be met through Tea Time on Monday nights.
Warm Up:
1 Mile run The Workout:
100 Pull Ups
200 Merkins
300 Squats Mary:
Pax went off to EC/their own workouts Announcements: N/A Prayer: N/A
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Pikachuhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPikachu2018-12-28 05:15:092019-02-15 10:53:39UTI Joins Crazy Time - The Last Murph
John Deere with 5miles EC before and 2miles after.
Warm Up: The Workout: MURPH Mary: Announcements: none Prayer: ‘thoughts and prayers’
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00John Deerehttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngJohn Deere2018-12-25 02:12:322019-02-15 11:03:20The struggle is real
7 Pax converged at Paradise City for the weekly beatdown. Workout started promptly at 5:45 and ended precisely at 6:30. Not a wasted minute.
EC: Cowboy, Skidmark
Yoga: Sliderule, Wiggly, Crosby
Warm Up: Start mosey around the Ting loop doing some ass kickers and high knees. Periodic stops to do 20 SSH, 10 IW, 10 Hillbillies, 15 cc Mountain Climbers, and 15 cc Good mornings. The Workout:
Stayed in the lower parking lot. Pax did a 3 or 4 man indian run for the workout.
Q Source starting in January. Currently 3 options in South Wake.
Breathtaker challenge starting in January. Pay to play.
Boy George doing the heartbreak/soulcrusher challenge on Saturday. Will have him post more details.
Prayer:
Ausfart
Wiggly’s son suffered a concussions
Brexit’s friend and family
Cowboys’s friend
Hasselhoff’s co-worker
Those that continue to suffer with loss this time of year
Many more unspoken
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Skidmarkhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngSkidmark2018-12-24 12:20:402019-02-15 11:04:38Paradise City
The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).
12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit) 11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11) 10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10) 9 years’ probation – 9 prisoner squats – self explanatory (3×9) 8 table dancers – 8 pickle pounders – self explanatory (3×8)
No time for the following 7 day of Christmas: 7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs) 6 cans of Spam – 6 crunches 5 flanel shirts – hand release merkins 4 big mud tires – 4 IC Freddie Mercuries 3 shotgun shells – 3 star jumps 2 huntin’ dawgs – 2 downward dogs And some parts to a Mustang G.T. – 12 merkins just because parts is parts
Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.
Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.
Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.
Redneck 12 Days of Christmas
https://i0.wp.com/f3southwake.com/wp-content/uploads/2018/12/12-Days-o-Christmas.jpg?fit=1000%2C750&ssl=17501000Yogurthttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngYogurt2018-12-14 16:14:312019-03-14 09:21:0412 Days of Christmas, Foxworthy Style
Lipstick became the latest crazy to join YHC for a pre-workout workout on this fateful day. Standard Murph was in play with just a 0.5 mile warmup as some injury recovery was still going on.
Warm Up:
0.5 mile run – one lap of soccer fields The Workout:
100 Pull Ups
200 Merkins
300 Squats Mary:
None – we rushed off to EC running & yoga
Announcements: N/A Prayer: N/A
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Pikachuhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPikachu2018-12-14 05:15:142019-02-15 11:16:26Lipstick Joins Crazy Time
The Workout:Mosey to Pavilion
Grab a pole Wall Sit 20 Cadence
Step ups 10 each side
Repeat 3x
Mosey to Ampitheatre
Core call Out
-20 LBC’s
-20 Shoulder Taps Cadence
-20 Freddie Mercury
-20 WWIIs
Mosey around back parking lot
Plank Walk on Curb 2 spaces into Quick Feet to the curve of the curb
15 Merkins
Repeat opposite direction
15 Merkins
Mosey to Ampitheatre
Repeat Core Call Out
2 Pax hold Wall Sit while 2 Pax run to the path and switch 2x
Then Dips 2x
Step ups 10 each
Round the clock Merkins 3,5,7,12
Mosey to playground
Hanging leg raises 10x
Mosey to tennis courts
Suicides both courts Burpees at Half & Full
Repeat on the way back
Repeat Core Call Out
Mary: Pikachu Led Stretches
Announcements:CSAUP Saturday Starts at 6am , Christmas Party Saturday night M4L house hosted by Emeril, Q school in January
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Crosbyhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngCrosby2018-12-13 16:44:062018-12-13 16:44:11Hard-Core Base Hits
Solid turn out tonight for 2019’s week 1 of 52 Tea Time Murph….PAX of 8…… plenty of modifying tonight as various have marathon training goals and none regulars joined the workout.
MURPH 52 of 52
