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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

The Hills Were Alive at Possum Trot – 19 Strong PAX

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Warm Up:  Ran one loop around tennis courts circling up in parking lot for 20 SSH, 10 Cotton-Pickers, 10 Windmills, 10 Hillbillies, 10 Imperial Walkers, Good Mornings and 10 Arm Cicles (front & back)
The Workout:  PAX partnered up (size did not matter); one PAX grabbed a medium to large rock and made one line across the parking lot.  One partner began bear crawling to midway of parking lot pushing the rock while other partner skipped.  Changed roles at midpoint of parking lot and proceeded to the hill.  At the bottom of the hill, Dauber instructed PAX to send one partner up the hill – bear crawling.  Once they reached the top of the hill, each PAX performed a 7 count of either Derkins, Erkins or Dips on the guardrail OYO.  After completion, PAX carefully headed down the hill taking the rock over from their partner.  While one member was bear crawling, the other partner performed a rock exercise; each rock exercise consisted of 8-12 reps.  The exercise was called out by one PAX rotating up and down the line.  PAX were very creative calling out curls, squats, O/H presses, chest presses, squat presses…ONE caveat, the rock could never touch the ground unless it was a part of the called exercise or Dauber called Recover/Rest. If rock touched the ground, PAX performed 5 burpees.   Additional exercises were added with the rock from the six including, presses, WWIIs, Homer to Marge, etc.  Dauber called an audible and had each PAX run one lap around the tennis court while their partner continued with rock exercises.  Once one lap was completed, PAX swapped roles.  PAX helped bring in the six and began some core exercises started with planks, shoulder taps, merkins, diamond merkins, etc.  PAX returned rocks and met up in the tennis courts.  B2Wall and Al Gores until all PAX lined up for an impromptu monkey hoppers/grabbers.  More running ensued using the tennis courts and finished with alligator merkins to the end of the first court.  PAX and Q spent.
Mary:  Each PAX called out a 10-rep core exercise that began with box-cutters and end with burpees OYO.  At least 8 exercises were performed before running out of time.
Announcements:  CSAUP Greenville – Car pool if able
Prayer:  Double D spoke from the heart.  Strong message.  We hear about “thoughts and prayers”; if you look at some cable TV or social media posts, these powerful words are often dismissed.   Thay’s pure bunk.  These are very powerful words.  When they are spoken, they have powerful meaning and greatly help that person.  Double D asked for prayers for a child who suffered a terrible accident; prayers of thanks/praise for a successful surgery;  H1N1 recovery; final thoughts – loneliness is a killer, F3 brings men together…keep your eyes open for those who need F3.

PAX did great today!  Super job with the hill and rock exercises!

PAX included:  LED, Breech, 8-Bit? (2.0), Double-D, Farva, Vespa, Deadbolt, Gump, Mookie, Midget 4 Life, Stovepipe, R-22, 187, Nemo, Noah’s Ark, Butterfingers, FedEx, The Natural and your Q – Dauber (19 strong)

Possum Trot Circuit

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Warm Up: Started with a jog around the tennis courts, down to the baseball fields, and back to the parking lot where we circled up.  Standard warmup of side straddle hops, imperial walkers, good mornings, forward and reverse arm circles, as well as some Michael Phelps.
The Workout: partner up (size doesn’t matter) and everyone grab a rock.  Set the rocks up in two lines headed down the parking lot (set up for station 2 complete). Jog down to the wall and concession stand to demo station 3.  Back up to the parking lot to begin.

The buy in is each partner runs around the parking lot doing 10 patty cake merkins when meeting on each side.

Station 1 – agility drill using lines in the parking lot

station 2 – proceed to rocks, one partner on each side and work your way through the 9 rock stations with whatever you choose without immediate repeats.  Pax hold plank if there is a line behind the first rock.

station 3 – 1 partner does step ups or box jumps on the wall while the other bear crawls to the stand and back. Switch and repeat.

rinse and repeat stations 1-3 until time is called

Mary: consisted of pax calling out 10 rep exercises until time.
Announcements: Sasquatch, Benson launch this Saturday, Dauber will lead next week for a bday Q, Stovepipe will lead the following week.
Prayer: Closed in prayer to be better men, brothers, husbands, and leaders in our community. Also prayed for several requests mentioned including healing due to injuries and illnesses.

4 year F3 Anniversary at Cletus

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YHC hit the fartsack last night with an irritated eye.  I hoped that a good 5 hour nights sleep would cure this.  YHC woke a little early for Extra credit (4am) and right eye pain was killing me.  A quick trip to Harris Teeter to waste some money on eye drops that did nothing.  Well… I figured I was going to be in eye pain anyway – so why not take my mind off it with some total body pain.  I said screw it – lets post.

This morning, I was celebrating 4 years of F3.  It took about 18 months of emotional headlocking for Chase (Gnard Dogg) to convince me to try my first workout at Womble Park.  I will never forget this workout – Key West was my Q and I think Peak Week, Blue Hen, Moby, New Mexico and Howard were all there to name me.  I did not think I would make it through without quitting.  I remember doing a jacobs ladder with burpees in the baseball outfield.  This morning, I wanted to celebrate with one of my best memories of a hard ass workout.  The Bearway to heaven.

About 7-8 gathered for EC to hear me bitch about my eye.  None of that matters as 5:15a hit and we were off.  We did about 2 miles with many doing a little more as they circled back to get the 6 (YHC).  We had 187 and Skid Mark even join us AFTER their Murph (BEAST)

PAX:

Emeril, Deadbolt, Patch, Kid Cracker, Peak Week, Brony, R22, Peeping Tom, The Dawgpound, Mookie, 187, Butterfinger, M4L, Flannigan, Slide Rule, Foghorn, Skidmark, Pablo, Luck Charms, New Mexico, Yogi, Yogurt, Doc, Hasselhoff, Nemo, Cowboy, Beach, 8Bit, Lip Stick, Banana Seat, Da Business, Forceps, The Natural, Roger Roger, Noah’s Ark, Gump, Double D, LED, Fed Ex, POTS, PSI, Vespa, Red Pill

Warm Up:

Grab the official Southwake Shovel Flag (T Claps to Howard for making it and entrusting me with it) and head to the large field to circle up for warm ups.  We had WAAAAY more pax than I anticipated.  Someone ran by me an said – “were you planning on 40” – I remember thinking – I am barely hear and can barely see out of my right eye 🙂

Anyway – we circled up

  • SSH x 20
  • Good Mornings x 15
  • Standard Merkins x 20
  • Imperial + Hill Billy (10 each = 20)
  • 5 Burpee OYO
  • Fazio Arm Circles 10F 10R
  • Recover on the jog to the shelter by the soccer fields and bathrooms

The Workout:

THANG 1:  Pass the Pill

  • Count of by 2s to divide the pax into two groups
  • Indian Runs (clockwise and counter clockwise) around soccer field with back pax carrying a 25 pound weight as he runs to the front
  • Pax then carefully passes the weight to the back – man by man – repeat while indian running
  • We had 20+ in each group so it took nearly 1.75 laps to get it done.
  • Head to Hunt center field for next

THANG 2:  Bearway to Heaven

  • 40 pax in a line along the side line of soccer field
  • 7 cones set up about 20 feet apart
  • Bear crawl to 1st cone – 7 burpees – run back
  • Bear crawl to 2nd cone – 6 burpees – run back
  • Bear crawl to 3rd cone – 5 burpees – run back
  • Bear crawl to 4th cone – 4 burpees – run back
  • Bear crawl to 5th cone – 3 burpees – run back
  • Bear crawl to 6th cone – 2 burpees – run back
  • Bear crawl to 7th cone – 1 burpee – run back
  • Thanks to the pax for picking the 6 (me) up

Recover on the jog back to the flag for mary / COT

Mary:

  • LBC Ladder (in cadence)
    • 5, 10, 15, 20 – 20, 15, 10, 5)
  • Hand release Merkins x 10
  • we’re done!

Announcements:

Yogi mentioned pax member running 26 hours in honor of bing sober for 26 years

F3 Greenville is having a CSAUP “Sasquach” next weekend – real all about it here – http://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/ – clown cars forming

Prayers:

Prayers for many pax including

  • Boy George M
  • Doube D Father – ailing health
  • Pablo’s 2.0 – out patient surgery
  • Crablegs
  • Rams (foot)
  • H1N1 (MCL/ACL)

Naked Moleskin:

Thanks to everyone for 4 of the best years of my life.  I never thought that I would get THIS much out of F3.

  • I feel I am in the best shape of my adult life
  • I’ve ran 4 half marathons
  • Made 100s of new true friends
  • Made great strides in my spiritual walk
  • Became a much better husband and father
  • Became a better leader at work
  • this list could go on…

Here’s to 4 more!

 

Ground Pounder – Pikachu’s Beautiful thing

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5 PAX came out for GP (2 post U-Turn)

Memorable Quotes:

“Running behind Pikachu is a beautiful thing, Do you eat dog food Pikachu – cause it smells like dog farts, Thought we were doing 100, Pick a rock as big as the love you have for your brothers, Rock of Gibraltar”

Warm up:

10’s –  Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, SSH.

The Workout

In honor of Blue Hen’s 40th we did a 40 Ct Blue Hen Balls to the Walls

In honor of Crab Leg’s 50th we did 50 Dips

Aik’n Station:  Rotate stations Clockwise

  • Aik’n Legs –   15’s – Box Jumps, Lunges, High Knees, Split Jacks
  • Aik’n Arms –  15’s – Merkins,  Derkins, Dips, Shoulder Tap Planks
  • Aik’n Belly –   20’s – LBCs, Pickle Pounders, WWIIs, Homer to Marge
  • Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Belly -15 American Hammers, 20 ct 6 inches, 25 Rocky’s, 30 ct Chilcutts

Rock Shock Mary

Mosey to Rock Pile – rotate rocks around circle between sets

  • 4 sets of 10’s – Curls,
  • 5 sets of 10’s Overhead Tri-press (in honor of Crab Legs 50th)
  • 4 sets of 10’s Deep Squat w/ Overhead press,
  • 4 sets of 10’s Standard Press

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

DD talked about the upcoming CSAUP (details posted on FB), 2nd F Salamander Game Fri, July 20th (get seats in section 105).

Prayer Requests:  Nemo’s friends – Jen and Lynn battling breast cancer, Forcep’s Mother-in-law in hospital

 

U Turn BB

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Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law

Resurrection of Kenny’s Grave

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Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot

Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper

Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total

Cone work in baseball field – two groups (3 rounds each)

-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start

-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.

Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)

(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5

Build-a-bear x5

Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10

Verse of day

1 John 4:20-21

Love our brothers and take time to check on each other before running off after each workout

COT 17 PAX

Announcements- CSUAP in Greenville, Fun Friday filled with F3 options

Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs

YHC took us out in prayer.

Loved it. Great work. Lots of positive words on form.

BS out!

Five & Dime, a trip back in time

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YHC was feeling a little nostalgic planning out the workout for today. Hearkening back to a simpler time years gone by I was reminded of the old Five & Dimes. You younger Pax will have no recollection of anything other than the super Walmarts, Targets, etc. Oh well, let’s plan some 5 & 10’s for the workout. 17 Pax posted this morning including 1 FNG.

Warm Up: Disclaimer given and we were off out of the park for tour of downtown Fuquay. Stopped for some Moroccan night clubs, Fozzio’s, squatted T-claps & Imp. walkers all in cadence.

The Workout: 20 dips on the guardrails followed by 30 derkins got us off to a good start. Mosey run toward downtown with a couple of stops for the 1st of several 5 & dimes to include burpees & big boy step ups at the flag poles. A trip over the the Aviators WIDE brick walkway for a round of rail crawls with each Pax bear crawling under the other Pax back to the start point. More step ups followed by yet more Irkins all in cadence before heading across the street for a round of Balls to the Wall with Pax bear crawls from start to end. Followed by a round of 20 IC Balls to wall of Australian mountain climbers. Then partnered up for two rounds of 5 & dimes across the parking lot to include Monkey Humpers and burpees with partner wheel barrows in between each exercise. Found the iron hand rails for a couple of partner up Type Writers / 10 squat star jumps x 2 rounds. Mosey on back toward the park but not before stopping for another set of 5 & dimes of burpees and merkins.

Mary: YHC once again called out for any Pax who had been posting less than 3 months to raise his hand. Dovetail, H1N1, and Pablo were called out to lead Mary on the spot but not before they were shared with the importance of being ready in season and out of season to take the lead by YHC. This is what F3 is about; building male leadership in the home, work place, church, etc. Pablo x 20 flutter kicks IC, H1N1 x 20 LBC’s IC, Dovetail x 20 seated bicycles 10 forward / 10 reverse IC. All three men executed the IC exercises like a veteran.

Announcements: Upcoming Kenny’s Grave AO resurrection tomorrow morning at 5:30 at South Park. Upcoming CSAUP Sasquatch in Greenville on the 7-28.

Naming of FNG Rodney – Now known as Coyboy. Name-o-Rama followed by short message from YHC of making time for ourselves by simplifying areas of our lives that we are overextended in and knowing when to simply say no in order keep our lives a little less stressful.

Prayer: Safe travels for Natty Ice and family, Crab Legs, Brexit’s friend in burn center out of state. YHC took us out in prayer.

Happy Birthday Midget

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PAX of 26 at Nutcracker to celebrate M4L’s birthday

@Pikachu, @Moby, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @187, @Crosby, @WebEx, @Skidmark, @Pablo, @Breach, @Liquid Force, @Double D, @Sauve, @Da Business, @Flanigan, @Sting, @Yogurt, @Yoda, @Banana Seat, FNG’s @Wickety Wickety Whack, @Lock-in

Jog on warmup – x11 Merkins, x11 Burpees, x22 SSH, x11 Imperial Walkers, x11 Hillbillies, x11 Good Mornings

The Workout:

Partner up.

5 Burpees then both partners walk the poles of the ramp.  5 Merkins.  Run back around to the start

5 Burpees then both partners bear crawl up the ramp. 5 Merkins.  Run back around to the start

5 Burpees then both partners crawl bear up the ramp. 5 Merkins.  Run back around to the start

5 Burpees then partner wheelbarrows up the ramp. 5 Merkins.  Run back around to the start

Bottom of the hill 1 squat.  Run to top of the hill and perform 7 Merkins.

Back to bottom.  Run back to Nutcracker.  Along the way variety of core exercises done.


COT

Ruck Friday night.  ~14 miles.  See Midget for details.

Thursday – Kenny’s Grave starting back up.  Banana Seat has the Q

Buy a happy meal for M4L’s bday.  Give it to someone in need

PRAYERS:

Yoda took us out

 

Gump’s Vacation is Over, So is Summer?

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We had a 7 PAX come out for Gump’s Back from Vacation beatdown. The weather was almost “nippley”.

Warm Up: SSH, IW and HB, some Moroccan arm thingy, stretches as we moseyed to the field.

The Workout:

  • Started with 10 Merkins, side-stepped across the field, 10x wide Merkins, side-step across field, 10x Irkins, backwards run, Diamond Merkins,  Lunges/Bear Crawls across field, 10x Twisting Merkins, High Knees Skipping across field
  • Split into groups of two – 20x Jump Pullups, Swing Knee Tucks, Squats (low and slow) with Dips, Freddie Mercuries, rinse and repeat
  • Grabbed some big rocks from the creek – 20x Curls for the Ladies, Squat jumps, moved left to the next rock, 25x overhead tricep extensions, skiers on each leg, 20x Rut-rows, 20x swing kicks, repeat

Mary: Around the horn of Burpees, Freddie Mercuries, LBCs.

Announcements: A Yoga AO starting up mid July, Kenny’s Grave starts on thursday

Prayer: Lots of PAX injuries