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It Takes Two

Buford brought the music today.  We all learned a little bit about the man known as Buford.  NC State  Football songs where present in the mix along with some old school Rap.  It was a bummer though we didn’t hear Miley Cyrus though.  Also, I didn’t hear any Taylor Swift which I know Buford personally listens to on a regular basis.


Warm Up
:

A quick run around the Soccer Fields.  Circled up for the following.

20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
16 Cadence Count Good Mornings
10 Cadence Count Daisy Pickers
Mucho Chesto
10 Merkins
10 Wide Merkins
10 Close Grip Merkins
10 Left Hand Forward Merkins
10 Right Hand Forward Merkins

The Workout:

Partners Up and Journied to the Rock Wall with the surveillance camera — I’m waiting for a phone call
Partner A did 5 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 4 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 3 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 2 Turkish Getups Partner B held Balls to the Wall; Switch

Made it back to the Playground
Station A was the timer.  The rest of the groups grab the TRX and if one wasn’t available did the same kettlebell workout.

Round 1:
Station A:
Partner A Bear Crawled dragging battle rope with 35 lb kettlebell
Partner B Jump Rope

TRX Excercise: Atomic Pushup
Kettlebell Excercise: Kettlebell Swing

Round 2:
Station A:
Partner A Seated pull battle rope with 35 lb and 18 lb kettlebell
Partner B Bear Crawl

TRX Excercise: Rows
Kettlebell Excercise: Figure 8s

Mary
:

Circled Up and did some Hip Stretches.  I think this is when Pikachu hurt himself

Announcements:

9/11 Stair Climb
Vicious Fishes Crosby Show and Corn Hole

Prayer:

Clay — Roger Rogers Neighbor has Tumor around Spinal Cord after getting through Brain Cancer
Safe Run for the Blue Ridge Relay Team

My Triceps are Sore

Warm Up:

Circled up and did the following:
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Daisy Pickers

The Workout:

It has been a while since we did some Balls to the Wall.
Bear Crawl from Playground to Band Shelter
20 Box Jumps
30 Cadence Count Balls to the Wall
15 Box Jumps
25 Cadence Count Balls to the Wall
10 Box Jumps
20 Cadence Count Balls to the Wall
Jog back to the Playground

Partner up for Stations
One team was the timer.  Specifically the Pax doing ButtWalks or Bear Crawl/Crawl Bear

Round 1:

Station 1:
Butt Walk Forward/Backward
Alternate Wave on the BattleRopes

All Other Stations:
TRX Chest Press
Kettlebell Swing

Round 2:
Bear Crawl/Crawl Bear
Claps on the BattleRopes

All Other Stations:
TRX Rows
Burpees

Since there where only three groups we all did the next at the same time on the TRX/Kettlebell

Round 3: (2 Rounds Each)
20 Reps TRX Triceps
Kettlebell Tricep Presses

Round 4: (2 Rounds Each)
20 Reps TRX Biceps
Kettlebell Bicep Curl

Round 3: (1 Rounds Each)
20 Reps TRX Superman
Kettlebell Figure 8

Mary:

The Man — Burpee Roma

Announcements:
9/11 Stair Climb
Convergence South Wake 5 year

Prayer:
Crab Legs

Mutiny – True Grit

Warm Up:  Nine men showed their True Grit this morning at Mutiny.  Pax included Farva, LED, FedEx, Modify, Gump, R-22, Noah’s Ark, Natty Ice, and your Q, Dauber.  Got things started before the rains came with a steady jog around the soccer field.  Circled up for SSH, GM, CP, FAC, HB and IW.
The Workout:  PAX partnered up (Q-solo) and performed a DORA consisting of 100 merkins, 200 LBCs, and 300 squats.  One partner performed the exercise while the other partner ran hill repeats to the light pole near the parking lot; most PAX kept running an extra 15 yards to the end of the parking lot.   PAX helped the six finish squats or held plank.  PAX followed Q up/down the curb to the end of the parking lot.  PAX grabbed the curb and cranked out 10 erkins and 10  Derkins.  PAX bear-crawled up the parking lot, performed 10 American hammers, bear-crawled back down the parking lot, rinse and repeat with merkins and derkins.  Frankensteins and lunges back up the parking lot, Al Gores until all PAX came in.  Ten burpees OYO.  Moseyed to the wall for B2W.  PAX crawled under each member on the wall.  PAX cranked out more LBCs on the wall and concluded with a 30 second count of B2W.
Mary:  Headed over to the shelter for core work.  Each PAX called out their favorite exercise for a 10 count.  Exercises included: pickle pounders, American hammers, Box-cutters, low-slow flutters, 6-inch counts, diamond merkins, Freddie Mercury, reverse LBCs, …  finished with stretching.
Announcements:  Recognized some great runs put in by our F3 brothers at the DD 5K on Saturday.  Loved hearing “go F3” by many folks throughout the run; really excited helping bring in Dumbo with our flags – wicked cool moment.  5Yr Anniversary reminder.  Congratulations to Mr & Mrs Natty Ice celebrating 10 years of marriage.
Prayer:  Lots of kids heading back to school; prayers for Dauber and his kid heading back to college today; prayers for Reconciliation; prayers for health recovery for our injured brothers; Message focused on raising successful kids.  Dauber shared a podcast he listened to learning that many successful kids share a bunch of things:  discipline, goal-setting, perseverance, failure – yes failure (they learn from it) and GRIT.  Grit is hard to define.  I saw 9 PAX show true Grit today, showing up with storms brewing in the distance, giving 100%, over-coming both physical and mental challenges.  As parents, our kids are always watching us.  Set the example, set some goals, give 100%; when you fail, learn from it and move on.  Grit is good.

Black Album

Went back in time with the music and relived the High School weight room from the 90s.  Metallica Black Album played from start to finish.  The Q was not ready when the workout started.  He needs to get there 20 minutes before to make sure everything is setup and ready to go.

Warm Up:

Emeril warmed up the pax.  The Q was still setting up.  There where some Fazio Arm Circles, Merkins and other things Emeril thought was important for todays workout.  Mumble Chatter says this was the best part of the workout.

The Workout:

Partnered up and did stations.  Each station had two exercises.  Workout was a tabata with 45 seconds on and 15 seconds off to get to the next station.

Round 1:
Station 1 (Kettlebell Battle Rope):
Squatted Battle Rope Pull with 2 35 lbs Kettlebells
Bear Crawled the length of the rope
Station 2 (Battle Rope):
Claps
Mountain Climbers
Station 3:
TRX Atomic Pushup
Kettlebell Swing
Station 4:
TRX Rows
Kettlebell Swing
Station 5:
TRX Sprinter Start
Kettlebell Swing

Round 2:
Station 1 (Kettlebell Battle Rope):
Seated Battle Rope Pull with 2 35 lbs Kettlebells
Crawl Beared the length of the rope
Station 2 (Battle Rope):
Alternate Wave
Jump Rope
Station 3:
TRX Cable Cross
Kettlebell Clean
Station 4:
TRX Ts to Is
Kettlebell Clean
Station 5:
TRX Single Leg Squat
Kettlebell Clean

Round 3:
Station 1 (Kettlebell Battle Rope):
Crunch Battle Rope Pull with 2 35 lbs Kettlebells
Crab Walk the length of the rope
Station 2 (Battle Rope):
Circles
Jump Rope
Station 3:
TRX Chest Press
Kettlebell Figure 8
Station 4:
TRX Superman
Kettlebell Figure 8
Station 5:
TRX Bicycle
Kettlebell Figure 8

Mary:

Circled up for some deep squat hip stretch’s.
A little bit of yoga was performed

Announcements:

F3 Dad’s camp starts this weekend.  9/11 Stair climb at NC State

Prayer:

Q’s Message.  Commit to Excellence everyday.  Every conversation be committed to it and provided as much value as you can.  Every workout try to get a little stronger.  Don’t just show up to be there.

Roger Roger took us out in Prayer.

Quiet Morning at Possum Trot

Warm Up: Started with a quick jog around the parking lot.  Circled up for 10 forward and 10 reverse Fozzio arm circles, followed by 10 cotton pickers. Then headed on the courts to finish up the warmup with an intro to the thang.

The Workout: a combination of 11s and suicides

Start against the fence for an explanation and demo.  Do 11s in a progression moving down the courts and ALWAYS pick up the 6! As soon as everyone is done with the set of 11s we immediately start the next set. This resulted in the quietest workout I think that I’ve been too.  Next to no mumble chatter was to be heard today.

Sets of 11s

1st – side straddle hops and imperial walkers both in cadence to the first line

2nd – criss cross jumps and diamond merkins to the second line

3rd – plank jacks and Bobby Hurley’s to the third line

4th squats and standard merkins to the 4th line

5th mountain climbers and American hammers to the 3rd line

Everyone hold BTTW on the fence for a 5 count down the line.

Mary: Alphabet soup in capital letters
Announcements: 5k this weekend, the Odyssey coming up in October
Prayer:  a few requests mentioned followed by COT and ball of man.

Better Late Than Never

A 10 PAX showed up for a Gump 3 year anniversary, albeit, 3 weeks too late because I can never remember when it is.

Warm Up: SSH, IW, HB, Good Mornings, Cotton Pickers, Ankle Rolls

The Workout:

4 Corners of the field:

  1. Merkins x10, Sidestep to next corner, Diamond Merkins, Sprint to next corner, Twisting Merkins, sidestep to next corner, wide merkins, run backwards to next corner
  2. Squats x10, sidestep to corner, Closed leg squats, run to corner, sumo squats, sidestep to corner, skiers, backwards to corner
  3. Lunges x10, Karaoke to corner, corner lunges, run to corner, backwards lunges, karaoke to corner,

Bleachers: Irkins, Dips and Dirkins – Rinse and repeat

Two Rock Shakur: Several rounds of Curls for the Gurls, tricep extension, rows with a plyometric exercise between each

Mary: Around the Horn to one round of Mary: 10x Burpees, LSF, WWIIs with Knees Up, Pickle Pounders, SSH,  Box Cutters.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Noah’s Ark son, Ryan, Kevin C.

It was an honor to lead this 3 years later. I tried to share how important F3 is to me and the friendships that were made that help me get through many dark times #DontDoLifeAlone.

 

10 PAX at Ivan Got Stronger Without Missing a Beat

Pax: Emeril, Java, Nemo, Peeping Tom, Pipe Dream, Double D, M4L, OCR, Dauber, Mookie

Warm Up:

SSH x20, GM x10, Imperial Walkers x10, Hillbillies x10, Fazio Arm Circles x10 F\B, Legs\Arms- R over L\L over R, Tricep stretches-L and R

The Workout:

For the 2nd Q in a row at Ivan, Mookie forgot to hit play on the Ivan playlist, which may have been a blessing for those PAX with an aversion to 90’s Old School Rap.

PAX grabbed kettlebells and John Cusack’d to the far section of the back parking lot, each occupying their own parking space for the following:

3 Rounds of 8 Kettlebell Swings- after each round PAX bear crawled to the opposite parking space in front of them and waited for the 6th and grabbed the curb for sets of 10 curb Merkins (both hands on curb, R hand on curb, Left hand on curb). At the end of each curb Merkin Round, PAX Lunge and Frankenstein walked back to Kettlebells for swings.

Mosey’d Cusack style to the end of the lot for a series of Kettlebell squats

Goblet Squats X10, Squat Thrusters X5 R\L, Goblet Squats w\ delayed down\up cadence X10

Mosey’d Cusack style across to the back of lot for Kettlebell Arm exercises

Hammer Curls x10 R\L, Curl Presses x10 R\L, Tricep Presses x20

Mosey’d Cusack style to middle of back lot for Rounds of Upright Rows, Bear Crawls to opposite parking space, and curb Shoulder\Tricep Work

3 Rounds Upright Rows x10

Derkins  x12 (In honor of Tom Brady’s Birthday)

Shoulder Tap Derkins x12

Dips x33 (for Larry Bird- drawing inspiration from earlier Murph mumble chatter about Lightning and Legends)

Mosey’d to playground varying Kettlebell Farmer’s carries R\L, Midget Love Handle bends R\L, and Tricep extensions.

Playground: Back\Lat Work

3 Rotating Rounds of TRX front rows x10, Pull Ups x10, Kettlebell plank rows x5 L\R

Mosey’d Cusack style toward picnic table shelter, dropped bells and performed 15 standard Merkins, picked up bells and proceed toward tennis court side shelter where we encountered a FIA workout. There were no ‘Gun Show’ comments this week. I have to assume Dauber was focused on what the Q would call next..Q proceeded with instruction to perform Kettlebell presses on the walk and alternated with various kettlebell exercises (tricep extensions in cadence, presses, farmer carries, Cusacks) on return to back lot for Mary.

Mary

LBC x15, Freddy Mercury x15, Low\Slow Flutter x20, Plank-Standard, Right Arm Up, Left Arm Up. 1 Merkin w\hold for 30 seconds

Announcements:

U-turn\Ground Pounder tomorrow, Big Shout out to OCR for completing 5-Pack this week, Dauber for EC Murph

Prayer:

“Two are better than one, for if they fall, one will lift up the other” – Ecclesiastes 4:9-10

OCR’s co-worker who recently passed. Prayers to his family

Continued Prayer’s to Double D’s father.

1.21 Gigawatts

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

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

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