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Shootin’ starz

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Warm Up:17 gathered for brisk 32 n they were ready 4 ‘my friends’ Q.. I had few things on my ‘winkie’, adjusted according to pax
The Workout: We ran @ 457 yards- few cars were coming to bus entrance for SSH, and 5 burpee oyo- enough warning- groups of 3, YHC had counted 15 but we had 2 more oops..  I was excited for hill the yhc had ran few times with yellow card and it was nice n steady 1.2 mile- we stopped at ‘off Disney ‘ property and bottom of the hill and knocked out 50 merkins aka (mucho Cheeto) and planked while waiting on the 6th-

start w/ 2 man Indian run and stopping every 463 meters for low slow/lbc- more merkins- jump squats/star jumps- passed a lonely runner and was asked 2 joined the brothers of gloom, but he could not handle the sauce we were cooking..

indian run failed since our Indian ‘motor boatin’ Got left but we did not know until we reached the beautiful manicured spa n Pool. Feel like Indian run is better accountability tool- pushes you- instead of just running-

jump squats while waited n called 11’s – squat on one side and Turkish get ups- again the parking lot was about 257 meters- saw bunch of accountability amongst the pax- proud of few new ones and believing and trusting F-3.

557 we realized we were missing ‘motorboatin’..  chips takes off since he was winded/ tired in order 2 find him and rest of us start our Indian run back to flag-  yhc follows the tennis star n Brazilian meat lover- while rest get back 2 make sure all pax were accounted for and emeril had called out burpees- thx

naked mole skin-  we push each other and yhc really enjoys how all the guys do not think they can but all of a sudden they do things just a tad bit more during workout-work/ family life.. we learn from our mistakes and share so others do not fail-

Mary: homer 2 merge/ Superman / Carolina dry docks/ boat canoe in hone of my boy blue
Announcements: CSAUP/ slack/ Christmas party/ wrightsville
Prayer: crab legs/ DD’s M and dad/ sausage party/ selling house –

yhc/ emeril has Q at ambassador on 12/15- should be fun- always fun

make it A gr8 day-

chips/emeril/ peeping Tom/ M4L/ dumbo/ 187/ Pac man/ sharipova/ motorboatin/ DD/ warbucks/ doc/ full house/ wiggly/ trickle (when did he trickle in)/ lab rat..  saw shootin starz n birds chirping n the cold gloom only at Disney.. honor and always fun to lead- we covered over 3.1 miles

Shake It Off

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EC: Nemo, Dawgpound

Warm Up:
Quick lap around the parking lot
Circle Up:
  Side Straddle Hop
  Imperial Walkers
  Hillbillies
  Good Morning

The Workout:

Kettlebell Pyramid:
  3 Turkish Getups Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; 20 Swings; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
  3 Turkish Getups Each Arm; Sprint

Mary:
No Time for Mary today.  We had a lot to do

Announcements:
CSAUP December 15th.   Going to be Epic
Clothes Donation for Healing Transitions
Each Pax Member should try to go to Healing Transitions/Arena once a month 

Prayer:
Pablo’s Mom
Brexit’s Friend Dave in Michigan

Disney ’55’

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In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.

QIC: The Natural

PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.

Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.

Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…

Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.

COT: Dead Bolt took us out with prayers for healing and struggles.

“This Carwash?”

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EC: Nemo, UTI, Emeril, M4L

Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options  Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂

Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers

An Early Christmas Miracle!

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Thanks to all who posted to help set a new attendance record at Purple Cobra!  Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda).  There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)

Warm Up:

YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH.  Then we did the following:

Imperial Walkers ICx15

Hillbillies ICx15

Frankenstein Kicks ICx15

The Workout:

Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.

 

Partner up to do the following:

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

 

Mosey to the Goodwill Lot

Wilt Chamberlains

 

Mosey to Dollar Tree Lot

Burpish Getups 10 OYO

 

Mosey to Wells Fargo Lot

The same damn thing again

 

Mosey to the Flag

Wave of Merkins to 10

Mary:

Homer to Marge IC x20

Back Plank

Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services

Prayer: Pablo’s mom, unspoken, YHC took us out.

Welcome Ironic and Full House

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Welcome Ironic and Full House.

Thunder claps for Foghorn for wearing a vest.

EC EC: Dawgpound, Emeril, Midget, Lipstick, UTI

EC: Dawgpound, Emeril, Midget, Lipstick, UTI, Axe, 187, Warbucks, Yogurt, Brexit, Chips

Excuse Lexicon: IT Band Flare Up, No Alarm

Warm Up:

Circle Up
Fazio arm circle
10 Imperial Walkers
10 Hillbillies
Good morning
10 Reverse Pushup
15 Squatter Pyramid

The Workout:

Workout
Find Groups of 4 Similar Speed
Indian Run around the 1/2 Mile Loop

Corner:
5 Burpee

Ticket Office
5 Burpee
10 Merkins

Bottom of Ramp
5 Burpee
10 Merkins
15 Squats

Basketball Court:
5 Burpee
10 Merkins
15 Squats
20 LBCs

Lead group came back for the six after they finished their last set.

Total of three laps

Run to ticket office
20 Squat Pyramids

Run to courts for Mary

Mary:

5 Burpee Countdown
LBC
Have a Nice Day

Announcements:

December 15th CSAUP
Some Second F is coming our way in the future

Prayer:

Pablo’s Mom
Crablegs
Double D’s Dad
Dave Bexit’s Buddy from Michigan.  Currently battling burns and infections.

Thanks for letting me lead you guys today.

Challenge Points:

Burpees: 75 => 225
Merkins: 100 => 200
Squats: 170 => 170

Total Points: 595

The Cooper

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Warm Up: SSH ICx30

Imperial Walkers ICx15

Hillbillies ICx15

Fazio Arm Circles 10F/10B IC

The Workout: “Vacuum Cleaners” for about 5 rounds

Mosey to Goodwill loading dock for “Triple Check” (modified to 40 yard dash)

Stuck around the Goodwill parking lot for “The Cooper”.

A few dips for the early finishers on the curb.

Mosey back, some PAX through the Xmas trees, to the flag for Mary.

Mary: WWIIs, Hello Dolly, Low Slow Flutter, LBCs

Announcements: Convergence at Kenny’s Grave, no Disney this week, Banana Seat has the Q.

HSRC Turkey Trot – https://www.facebook.com/events/273814890119184/

Rumor is there is a Black Friday discount code for the Wrightsville Beach Marathon

Prayer: Those travelling for Thanksgiving and those that can’t be with their families.  YHC took us out.

Over Easy

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Welcome Over Easy to the Pax.  It was the first Paradise City post HSHM.  I heard no one cursing the Finish line.  I’m surprised.  Who puts a half marathon finish line up a ramp.  16 Members came out to enjoy an at their own pace workout.  The idea was to allow the Pax members that were not as soar to do more laps then the others.

EC: Chips, Dawgpound, Cowboy, 187, Skidmark (4 miles)

Warm Up:

Jog around the Soccer Fields
Good Mornings
Fazio Arm Circles
Arm Stretches
Daisy Pickers
Mo-rocking Night Clubs

The Workout:

Partner up with an accountability partner.  Start at the Guardrail run from there to the ticket office and back.  Do the following exercises at each stations.

Gaurdrail:  10 Irkins, 10 Derkins, 10 Dips
Corner: 5 Double Merkin Burpee
Wall: 10 Australian Mountain Climbers, 10 Big Boy Sit-Ups
Ticket Office: 10 Squats, 10 Merkins

Mary:

20 LBCs
20 Homer to Marge
20 Pickle Pounders

Announcements:

Pikachu is planning the South Wake CSAUP.  Date December 15th; 10 – 11 Miles, 4 20 minute workouts
Turkey Run (HSRC)  Donate money instead of paying for a race.  Derrick Davis 5k route
Convergence Thursday at Kenny Grave.  Disney is a no go.
Wolfie’s Mom is looking for a corner hutch for displaying china

Prayer:

Soft travels this week for everyone leaving town for Thanksgiving
Crab Legs
Pax recover from Holly Springs Half Marathon.

HSHM

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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.

Rainy Day at PC

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EC: Cowboy, Dawgpound, Emeril, Skidmark, Yogurt

Warm Up:

High Knees
Butt Kickers
Karaoke
SSH
Imperial Walkers
Hillbillies
Quick Feet
Good Mornings
Frankenstein
Merkins

The Workout:

Tunnel Dora:
Partner A does and exercise while Partner B run to the short end and back

100 Merkins
150 Cadence Count Balls to the Wall
200 Squats
250 Cadence Count Preacher Chair
300 LBCs — People started but didn’t finish

Ran to the bottom of the ramp to simulate the final push in the HSHM.  Did 10 Star Jumps and sprinted up the ramp.  Came back for the 6th

Mary:

Good Mornings
Right foot over Left
Left foot over Right
Pull Left Leg to Butt
Pull Right Leg to Butt
Groin Stretch Left
Groin Stretch Right
Legs Spread and Stretch

Announcements:

There is some race in 12 days that a few guys are training for.
Uturn will go back to the normal 5 mile loop this Saturday for Tappering

Prayer:

M4L’s Buddy who’s wife and daughter were in an accident.
Crablegs