Crosby – Page 7 – F3 South Wake

Droppin’ Plates

November 29, 2018/in Thunder /QIC: Crosby
PAX: Crosby, Dusty, Gumby, John Deere, Patch, Pikachu, Rams

Warm Up: SSH , Cotton Pickers, Imperial Walkers, Hillbillies, Over head stretch both, across chest stretch both

The Workout: Partner Workout : One doing exercise. Other performing exercise with Plate.

Plates can’t touch the ground: Penalty of 10 Double Merkin Burpees

45lb plate x2

25lb plate

Ampitheatre
Dora
300 LBC’s. Plate Hold over chest on your 6
200 Squats. Plate John Cusack
150 Merkins. Plate Plank Hold
100 Dips Plate WWII’s
50 Burpees Plate Squat Hold

Mosey to Back P Lot

Same partners

Cinder blocks / Plates
5 lines & Back
Bear Crawl push Block/ Plate Hold Plank

50 Curls Block/ Plate Curl

3 lines & Back

Plank shuffle dragging Block/ Plate Hold Plank

50 Curls Block/ Plate Curl

Repeat Bear Crawl/Plank Shuffle

Mary: 5 Double Merkin Burpees
Announcements: CSAUP Dec. 15 starts at Womble 6am .. 2nd F Tapline
Prayer: Many injured seeking fast recovery. Crosby’s Son’s Dad’s Mom(That’s a lot) is not doing very well. Continue to show up and become better leaders in our community. Crab Legs. Several others & unspoken.

It’s like the Moon Landings

November 27, 2018/in Tea Time /QIC: John Deere
PAX: Crosby, Gumby, Huggies, John Deere, Pikachu, Tricycle

Suprisingly cold and blustery Tea Time Murph…… good day for impressive shovel flag flying

Johndeere doubling down with EC Murph

WELCOME FNG – TRICYCLE

Warm Up:1st Mile
The Workout:100pullups, 200pushups, 300squats (modified as needed)
Mary:2nd Mile
Announcements: CSAUP 15th Dec
Prayer: Crablegs, Johndeere knee, unspoken

Saddle up partner

November 26, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Blue Hen, Breach, Brexit, Brony, Buford, Chips, Cowboy, Crosby, Doc, Dumbo, Java, Lipstick, Lucky Charms, Mookie, Norm, Pablo, Peak Week, Psi, Pumpkin Spice, Sharapova, Skidmark, Straight Cash, The Natural, UTI, Yogurt

25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.

EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.

Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure

HSHM

November 17, 2018/in AO Post, Convergence /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Boy George, Breach, Brexit, Buford, Cowboy, Crosby, Darby, Dauber, Dawgpound, Deadbolt, DoubleD, Draper, Dusty, Emeril, Foghorn, Forceps, Glamper, Gump, H1N1, Hasselhoff, Java, John Deere, LED, Lipstick, Lipsync, Lipton, M4L, Moby, Mookie, Nemo, Norm, Pablo, Patch, Peeping Tom, Pikachu, Psi, R22, Rams, Roger Roger, Sharapova, Shredder, Skidmark, Slide Rule, Slots, Squatter, The Natural, Wadfather, Warbucks, Wrangler, Yellow Card, Yoda, Yogurt

The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

The Thunder Taper

November 15, 2018/in Thunder /QIC: John Deere
PAX: Crosby, John Deere, Kubota, Lipsync, Shredder

Thunder Taper Night…. thank you LIPSYNC, Crosby, Kubota for braving the cold conditions and rough ass Q. Kudos to Shredder for coming for EC as a break from work

THE EC – Shredder, LIPSYNC, Crosby & John Deere cranking out 5miles mystery run.

Honestly I lost track of the work out… still sore from excessive Murphs…… we did a bit of everythang……. lots of dynamic stretches as promised, Rocks… rocks and more rocks….throwing rocks, Preachers Crosses with rock, chest presses with rocks, WW1 with rocks, squats with rocks, Plank Walks whilst dragging rocks, Low Slow Flutter with rocks, Box Cutters with rocks, Mercian Hammers with rocks…New Management Mandatory Double Merkin Burpees… Curb side shuffles, Curb side Merkins, 10 parking space crab walks, bear crawls, Wheel Barrow car park Merkins…. amongst other stuff I have forgotten. Oh…….. Indian run all the way from top car park to shelter……. then Donkey Kicks throwing in Balls Holds at random times….. Mary we did 10 counts all round, then 5 counts.. errrr Freddy Mercury’s, LBC, Carolina Wine Makers, Diamonds, Protractors, planks…..sorry forgot the others.

Announcements- Half, Expo

Prays – Kubota job interview, those who serve, safety/Injury for PAX running half, crablegs… personal request from myself on Immigration and my wife getting back to running after 18month injury.

Pleasure to lead…… 2ndF Tapline

Pokémon Detective Pikachu

November 13, 2018/in Tea Time /QIC: John Deere
PAX: Crosby, Dusty, John Deere, Pikachu

PAX of 4 turned up for a very very wet Tea Time Murph. Due to weather and peoples desire not to get potentially injured or ill before Saturday’s Half Marathon the decision was made to conduct the workout all under the shelter will some modifications to make up for the running

Fair to say, everyone is sore… it was intense…

Warm Up: NONE
The Workout: in sets of 5, 10, 5, 20, 10 X 20

100 Bench Rows, 200 Merkins (last 50 Diamonds), 100 Monkey Humpers, 400 Squats, 200 SSH in Cadence

Mary: NONE
Announcements: Half on Saturday, see Skids Marks post. Bender Street (Crosby playing at the Thursday expo) John Deere getting proud of his Movember Tash. Prayer: Pikachu took us out…. thanks man….

Lest We Forget

November 12, 2018/in Tea Time /QIC: John Deere
PAX: Crosby, Gumby, John Deere

Pax of 3 for a Veterans & Rememberance Day Murph. It was a true to honor to workout on the 100th Anniversary.

John Deere, Crosby, Gumby (2.0)

Warm Up: 1 Mile
The Workout: 100pullups, 200merkins, 300Squats
Mary: 1 Mile
Announcements: none
Prayer: Unspoken, Remember all those who have served and are serving: Remember them all men, women & animals.

“We’re working Here”

November 8, 2018/in Thunder /QIC: Crosby
PAX: Buttjoint, Crosby, Dusty, John Deere, Kubota, Lipsync, Method Man, Pikachu, Shredder, Tofu

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’s 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

31, 13, 6 suck

November 1, 2018/in Thunder /QIC: John Deere
PAX: Airsoft, Crosby, Gump, John Deere, Pikachu, Sting

Pax of 6 turned up for some Halloween suck administered by John Deere.

Pikachu, Gump, Crosby, Sting, Airsoft, John Deere.

EC – Pikachu/Gump 20min Ping-Pong. Deere with 6.1miles hitting up Crossway and a Bass lake to Grimsby PR. Crosby walk from home :0)

Warm Up:Mosey from tennis courts to rock pile… during mosey some dynamic high knees, butt kickers, high leg toe touches, over head arm stretches and cross chest arm stretches.

At rock pile circle up: 13 Cotton Pickers, 13 arm circles F&R.

Collect a ‘medium’ rock and John Cusack back to grass at Tennis Courts.

The Workout: All in Cadence

31 x SSH, 31 x Curles, 31 x mountain climbers, 31 x squats with rock, 31 x Merkins, 31 x Ruck rows, 31 x monkey humpers, 31 x cadence timing plank, 31 x triceps extensions, 13 x Double Merkin Burpees (with star jump Bat Wing)

RINSE AND REPEAT X 3

john cusack rocks back and mosey to tennis courts.

Mary:Pax choice 6 count: as follows

Diamond Merkins
Plank Left arm up
Plank Right arm up
Reverse LBC
Peter Parker’s
Freddie Mercury’s
Merkins
WW1
Homer to marge Left leg up & Right Leg up
American hammers

John Deere closing out with 31 x American Hammers

Announcements:UTurn 6.30 HSHM preview, bottle share Nov 10th. Watch out for kiddies and teenagers on the way home.

Prayer:General prays… thanks to Gump for taking us out.

“That’s No Moon!”

October 25, 2018/in Thunder /QIC: Crosby
PAX: Crosby, John Deere

Warm Up: Mosey to Ampitheatre

• SSH

Cotton pickers
The Workout: alternating Q lead workouts

• Round the clock Merkins 2/4/6/8/11
• Protractors 15° 45° 90° back down back up back down
• American Hammers
• D’erkins 10
• Step ups
• LBC’s
• Mosey to Playground for a Full up & Down Six Pack
• Mosey back to Ampitheatre Balls 2 the wall shuffle
• Mosey to otherside of soccer fields for some Catalina Wine Makers
• Ran the length of Stinson – Grigsby -top of BB fields exercise at each light post
• S. Merkins, Wide Merkins, LBC’s, Peter Parker’s, Plank-Side plank-Plank-Other side Plank- R leg L arm- L leg R arm, Knuckle Merkins, Mountain Climbers, Homer 2 Marge, Box cutters, Low Slow Flutter
• Mosey to rocks for Jesus Press
• Mosey to Tennis courts for Single court suicides
• Double down Merkin Burpees 10 count

Mary:
Announcements:
Prayer:

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