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Lexicon fun at PT

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Warm Up: jog around the tennis courts and circle up for side straddle hops, imperial walkers, hillbillies, good mornings, and bat wings.
The Workout: line up and make your way across the parking lot by BLIMP, only moving forward on the lunges

once on the other side pickup the 6 and begin the Bataan death march using a 4×4 instead of burpees. While marching alternate between high knees and butt kickers when the leader changes.  All 18 made it through the 4×4 and back to the front.
Mary: Bruce lee in cadence and 5 rounds of Absolution for good measure.
Announcements: new leadership coming to PT, the Odyssey CSAUP, hurricane relief efforts through donations and air drops, new AO National treasure (formerly Purple Cobra)
Prayer: multiple friends with cancer, hurricane victims, relief efforts, and to be better men, husbands, fathers and sons

In the Wake of Flo Jo

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Pax of 24 posted in the Wake of Hurricane Florence (Flo Jo)

Wake of Flo Jo

Lipstick and Yogurt Q’d the main event, filling for regular Q’s Emeril and Chips.

EC: Lipstick, Deadbolt, 187, Roger Roger, Chips, Warbucks, Skidmark, Crosby, and Pablo.

Warm Up: Lipstick led warmups with good mornings x15, side straddle hops x25, dips x15, and mountain climbers—with runs in between.

The Workout: With the Pax warmed up for “running,” Lipstick introduced “Bear Crawl suicides” at the ramp. After partnering up, first partner sprinted in a bear crawl to the third light pole and ran on hind legs back down, while second partner did Merkins. Then the pair switched. Lipstick had the Pax rinse and repeat for at least another two sets of light poles, mixing in squats instead of Merkins at the bottom. Lipstick ended the first half of the workout with a Pax sprint to the top of the ramp.

Yogurt kicked off the second half with dips on the short wall. Some of the 24 Pax kindly adjusted because space was tight. Then, quickly back down the ramp for 21 genuine sit ups, with partner holding feet. Switch. Sprint back to the top like Flo Jo. Yogurt attempted to keep the Pax in cadence with patty-cake Merkins, with limited success. Certainly each pair did at least 20! Back down the ramp. Partner carry half way up, switch. 10 count rest at top.

Mosey to the back straightaway in the park. Shoulder taps x25. Short run down the hill. Crawl bear about 50 feet. Run the long way back to COT area.

Mary: Tight Mary with 21 LBCs

Announcements: HS Police 10k Run on Saturday 9/22. CarPex CSAUP 10/20

Prayers: Brickhouse seeking job, everyone affected by Hurricane Florence, especially Dead Bolt’s family friends who are facing rising waters today. Special thanks to Chips for “volunteering” to lead the COT prayer. Always does good work there.

Florence, 80s Hip Hop and Burpees; Life doesn’t get better

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9 Members of the Crazy Ivan Pax braved the wind to do a Burpee base workout.  Thank you Emeril for the Men’s Health Article!!  Midget suggested some Bobby Brown and 80’s Hip Hop Music so it was played until Mary.

Warm Up:

Lap around the Soccer fields
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Imperial Walker Squats
Good Mornings
Daisy Pickers

The Workout:

Kettlebells where placed in the middle of the Shelter.  Pax split up one group went to the rock wall the other to the open end of the shelter.

Countdown from 5 Burpees to 1 Burpee.  The Burpee though was a Tuck Jump Burpee.  After you did the 5 Burpee you bear crawled to the middle.  Grab a Bell and Did 15 Standing Chest Press Squeezing the bell in your hands.  Then you bear crawled to the other side and did 4 Tuck Jump Burpees.  Repeat down to 1 Tuck Jump Burpee.

Countdown from 5 Burpees to 1 Burpee.  The Burpee though was a Plan Jack Burpee where you did at least 3 plank jacks.  After you did the 5 Burpee you bear crawled to the middle.  Grab a Bell and Did 10 Goblet Squats.  Then you bear crawled to the other side and did 4 Plank Jack Burpees.  Repeat down to 1 Plank Jack Burpee.

Next all the bells where moved to the Burpee locations.  You then did 5 Kettlebell Deadlift High Pull Burpees and Gorilla walked to the other end.  You did 5 more Kettlebell Deadlift High Pull Burpees.  Repeat as you count down.  We stopped at 3 for Midgets Special Song.

Next it was Bobby Brown “My Prerogative”.  Staring in Mountain Climber position you mountain climb until Bobby said “Prerogative”  then you did a Burpee and got back into mountain climber

Mary:

Canoe Shoulder Pulses
Homer to Marge
Right Leg over Left Knee Crunch
Left Leg over Right Knee Crunch
Box Cutters
Low Slow Flutter
LBCs

Did some final stretching so this Q could stretch out his hips.

Announcements:

New AO Starting September 25th at the Harris Teeter at Sunset and Holly Springs Road.  Name is finalized but wasn’t announced.  Q will be Crazy Ivan’s own Peeping Tom.

Prayer:

Crab legs, Clay, all without power.

Block Party

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Warm Up: Easy run down to concession stand area for several w/u exercises consisting of SSH, Cotton Pickers, Fozio Arms, Good Mornings, Squatted T-claps all IC.

The Workout: Return to main parking lot, retrieve cinder blocks from truck and make our way to end of tennis courts for line up. Series of exercises advancing blocks John Cusac or cradle carrying across all 4 courts to opposite end but stopping after each court for 1st series of uneven merkins, 2nd series of rut rows, 3rd series of overhead presses, 4th series of curls for the girls all called out by individual paxes for sets of 5/10 or 6/12 or ups. Drop blocks at far end hold plank for the six and then all sprint back to the start. Bear crawl across all 4 courts back to blocks and switch blocks. Rinsed and repeated x4 with duck walk next back to blocks next time. Recovered with BTW count of 20. Brought all 4 exercises together on last trip across all 4 courts back to blocks starting out with spider mans across 1st court followed by bear crawls, followed by duck walks, followed by crab walks. Ended session with 10 burpees OYO. Returned blocks to Double D’s truck.

Mary: 50 LBC’s, then YHC called out 3 pax who had been attending F3 less than 8 weeks to each lead us in an exercise. Cowboy/ 10 box cutters, Dumbo/ 10 low slow flutters, Messi/ 10 WWII’s – special shout out to Messi who’s only 11 years old!

Announcements: Pikachu’s 2 yr. anniversary tomorrow at Disney, Kenny’s Grave tomorrow.

COT: YHC shared scripture from Psalms 118:24 “This is the day the Lord has made; let us rejoice and be glad in it”.  In the midst of the storm, including Hurricane Florence on the way as well as the storms in our lives, can we still rejoice and be glad in it? Yes we can, because the Lord made this day and  tomorrow day and every day hear after for us. Time is our gift back to Him so in the midst of our storm look for ways to rejoice. Name-a-rama.

Prayer: Bubblewraps (Brad George) wife Kelli George in her early 40’s having double mastectomy due to breast cancer, Roger-Roger’s neighbors son Clay, Crablegs, H1N1 friends having marital issues, Banana Seat’s father-in-law waiting on MS test results. YHC took us out in prayer.

Midgets Daisy Dukes

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7 Pax at 5:15 for EC.  Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair.   He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout.  Solid work today fella’s.

Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.

Warm Up:

½ mile jog

½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles

The Workout:

Partner up.  One set of partners on one side of the parking lot and the other set of partners on the other side.

Run with hose to someone on other side pass it on.  Do this back and forth with two different hoses.  In between the Pax not running did a variety of exercises

Move to ramp for Lazy Dora.  x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).

Mary:

Freddy Mercury
Good Mornings
Stretches
Yoga

Announcements:
911 Stair Climb tomorrow

Looking for 2 new Q’s to take over Wednesday evenings at Thunder

Prayer:

Blessed are the peacemakers, for they will be called children of God.

Matthew 5:9

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

HOSE ON THE RIGHT, PIMPS ON THE LEFT

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16 PAX @Disney.  CHiPs took the Q for Nemo so he could rest his fins for the BRR this weekend.  Most other BRR participants heeded the pre-blast warning that was issued as well and stayed in the safe warm clutches of the fartsack.

 

Warm Up:

Lap around the fields

20 SSH

10X10 Imperial Walkers/Hillbillies

10X10 Sir Fazio Arm Circles

10 Slow Good Mornings

 

The Workout:

Crawl/Walk/Run: Line up on the line, bear crawl to penalty line, Lunge walk to half line, sprint to other end (down and back) REPEAT

To the abyss (w/hoses): Broken DORA with partner and 2 Hoses. Partner 1: down and back up.  Partner 2: Merkins/Squats/LBCs (2 ROUNDS)

 

Mary:

Low Slow Flutter

Freddy Mercury

Pickle Pounders

 

Announcements:

Crab Legs mentioned a race in Durham on Nov. 11, 2018 benefitting Team DREA a foundation that funds and supports ALS research and treatment.

Info: https://runrdc.com/

 

911 Stair Climb Tuesday, 11 September 5:30 a.m., Carter-Finley Stadium, Gate 4

Info: https://f3raleigh.com/9-11-stair-climb

 

Prayer Requests:

Crab Legs, we pray for strength and healing.

Clay, we pray for healing and guidance to his physicians.

BRR Crew, we pray for safe travels and strength.

Unspoken Prayers, we pray for those issues in our lives that only you know Lord.

 

CHiPs Word of the Day:

He must become greater, I must become less. –John 3:30

I Am Third: God is First, Others are Second, and I am Third.

Questions Answered

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Pax of 17 came out on a drizzly Monday morning to answer one question – was Pikachu done using his new job as an excuse?

~7 Pax got in EC at 5:15. Wescott grabbed another FNG so disclaimers were read and we were off.

Warm Up:

Run to the top of the ramp:

SSH x20 IC

Daisy Pickers x10 IC

Run to corner by tennis courts doing kareoke, backwards run, and butt kickers on the way.

 

The Workout:

Run back to bathroom trailers to get Midget. Stop at the first island – bear crawl to the 2nd island. Crab walk back.

Now that everyone was accounted for the main event could start. Run to the bottom of the ramp for some shortened 21s:

10 Burpees at the bottom

Run to the top

11 LBCs

Repeated down to 6 burpees and 15 pickle pounders since they’re our favorite. Threw in some backwards running, a bear crawl (that got audibled to 2/3 of the way – that’s a long ramp) and some runs all the way down to the stop sign off the entrance road.

Did one more quality burpee at the bottom and then went to the basketball courts for the grand finale.
Mary:

Given the storms the night before it only seemed appropriate to do Thunderstruck – nearly 5 minutes of SSH with some more burpees mixed in.
Announcements:

5 year anniversary convergence – last Wednesday in August

9/11 stair climb – 5:30AM start, will be finished before 7.
Prayer:

Verse of the day – Psalm 102:25-28. “Never be afraid to trust an unknown future to a known God”

Crab legs.

Doug at Hope who is recovering from a broken neck.

 

Always a privilege men – thank you for the honor.

And yeah Dog Pound – I’m back.

PS – Welcome FNG Sharapova.

I’m on Top

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Warm Up:

Started with a jog to East Parking Lot with backward and karaoke.  Followed by SSH x 15 IC, Moracin Night Clubs x 10 IC, Arm Circles x 10 FWD and 10 BWD.

The Workout:

Pattycake Merkins and Broke Back Derkins around the parking lot 2 sets @ 10 each.  Patch said to Doc “I’m on top”…

Over on the main stage we did box jumps and monkey humpers 3 @ 15 IC

Jog to Softball parking lot where we did Dora with rocks (curls, tri extensions and squats) while partner did bear crawl and run back, lung and run back and BWD Crabwalk and run back.

Jail Break to Tennis Courts

Mary: Plank -O-Rama – each PAX called an ad exercise.

Announcements: Derek Davis 5K tomorrow, Setp 26th, 5yr ann for F3 Southwake, Deadbolt looking into starting the “Q-Source” http://f3nation.com/q-source-index

Prayer: F3 Dad’s camp and traveling, DoubleD and Family, CrabLegs and his journey

We need answers

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Pax of 24 @Paradise City looking for answers to Emerils questions and get some BRR training in.

Will Corporate Java Edwin Gonzalez show back up at F3 again?  He didn’t’ show up this morning. Maybe he’ll show up at Nutcracker
Will Jason DeFreitas verbal HC Saturday hold?  Yes.  He also brought most of 12 oaks with him
What has John Collins dreamed up for us on his trip out West? He didn’t dream. He had a nightmare.  We were all in it.
Is Ryan Hooper and Mike Edwards back from vacation and ready to get back to work? Yep.  Buford brought some Blanton’s back with him also. Bonus!  THE Dawgpound was working hard out there.  Trying to burn off all the brownies he ate in Colorado
How long will Chris Adkins use this new job as an excuse to no show? To be determined but Monday appears to have been excuse day for this guy
Will we get Owais Patel to ever HC in the comments? Or is he to afraid?  Still no HC but he did post in Wrightsville so we’ll give him credit here.

EC:  Emeril, CHiPS, Dawgpound, Nemo, UTI, 187, Lipstick, Mookie, Axe, Pablo, Skidmark

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings courtesy of The Dawgpound.  Guy loves these for some reason.  Fazio Arm Circles, Imperial Walkers, Hillbillies, Tricep Dips

The Workout:

24 Pax all in one line in the parking lot

On your 6

Flip, jump and sprint to other end.  Merkins until your told to stop.

Back on your 6.

Flip, jump and sprint to the other end.   Squats until your told to stop

Rinse, Repeat,….never ending.  CHiPS “We aren’t stopping until one of you throws up”

No one threw up but a couple came close.

To the ramp.   Suicides until an exercise was called out.  (WWII’s, Pickle Pounders)

To the courts for Mary.

Mary:

Good Mornings, again courtesy of The Dawgpound
LBC’s – I don’t remember
American Hammers – Patch
Pickle Pounders – 187
Merkins – UTI

Announcements:

Derek Davis run Saturday
F3 Dad’s camp this weekend.  Still openings
Two new options for running.  Weds at Ting – Running for the Johns and Sunday at Womble – Any Given Sunday

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis.

Psalm 55:22

22 Cast your cares on the Lord
    and he will sustain you;
he will never let
    the righteous be shaken.

Disney Legwork

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Pax of 17 came out to Disney for some cool but humid leg work.  Unfortunately there were no turkey legs to be found 🙁

EC: 187, Nemo, Lipstick, Axe

Warm Up:

It began like many other Disney workouts with a run around the soccer fields.  We circled up for some Good Mornings, Mountain Climbers, Side Straddle Hops, and completed our workout with a nice Indian Run to the STAIRS OF DOOM.

The Workout:

We paired off to take on the STAIRS OF DOOM.  Partner 1 ran down the stairs, completed 20x Star Jumps, and then ran back up the stairs.  Meanwhile, partner 2 completed as many Merkins as they could OYO.  The partners swapped off and exchanged Merkins for LBCs for Planks (one round of each until both got a shot).  Once we got to planks we did a little Plank-O-Rama to keep things interesting and had the remaining stair climbers join in as they finished.

We took a short breather and a 10 count before a Mozy to the “walls”

Partner 1 bellied up to the bathroom wall for some Balls to the Wall while partner 2 completed 20 box jumps at the short wall.  The partners swapped out for 3 rounds.  Again we waited for the 6 with some Plank-O-Rama

Mary:

Box Cutters, Low Slow Flutters, Diamond Merkins, Burpees, World War I’s, Goofballs

Announcements:

New Running AO “Running 4 the John” started on 8/8 at Ting – Will continue weekly Wednesdays @ 5:30AM – 5 to 6 miles

Convergence to honor Ankle Biter @ Vance Elementary this Friday @ 5:30

Some folks will be out at the Derek Davis 5k on 8/18 – Look to Lipstick to meet-up and warm-up near the shovel flag

9/11 Stair Climb

Lab Rat reported that the prayers for the premature baby in his extended family are working.  Still in the hospital but improving everyday.

5 Pack for Warbucks

2x 5 Pack for Dumbo

Prayer:

Hope Community Church goer and friend to Roger Roger jumped out of a boat and sustained major injuries.

Darby – Ankle Biter unfortunately did not recover.  See Announcements to support Darby at Convergence