U-Turn
Warm Up: quick warm up of imperial walkers, hillbillies, good mornings
The Workout: 5 mile run
Mary:
Announcements:
Prayer: lots of prayers for f3 brothers
Posts
4 year F3 Anniversary at Cletus
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!
Pax of 27 @Paradise City for some 210’s
PAX of 27 at Paradise City for some 210’s
@CHiPS, @Emeril, @Crosby, @Skidmark,@Turtle Man (2.0), @Peak Week, @Nemo, @Mookie, @Sting, @Foghorn, @PSI, @Hasselhoff, @Pablo, @Yogurt, @8-bit (2.0), @Breach, @Patch, @Shredder, @Lucky Charms, @Doc, @Obi Wan (2.0), @Brony, @Lipstick, @UTI, @Peeping Tom, @Forceps, @DawgPound
EC: CHiPS, Emeril, Crosby, Skidmark, Dawgpound, UTI, Mookie, Nemo, Lipstick, Peeping Tom, Webex, Pablo
Long warmup jog ~1 mile
½ mile jog with warmup exercises – Good Mornings, Windmills, Fazio Arm Circles, Stretches
The Workout:
21’s at the tennis courts
20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Merkins
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 – Squats
Total: 210 of each exercise
Jog to the guardrails – x30 dips
Mary:
x15 each LBC’s, Freddie Mercuries, Low slow flutter
Good Mornings, Windmills, Stretches to wrap it up
COT
Friday section 105 game at Salamanders
Anyone that’s planning to attend the csaup in Greenville on the 28th that may have a truck? Patch would like to go and wants to bring his friend Brandon, but we need help/space to haul his chariot
PRAYERS:
Forceps MIL Diane
Pablo’s son Donovan having surgery this week
PRAISE:
Crosby’s sons dad out of recovery.
Lipstick completed his first sprint Tri this past weekend
Scripture:
The tongue has the power of life and death, and those who love it will eat its fruit
“Complaining is contagious”
“Is what I’m about to say helpful?”
“Is it going to build up or tear down?”
“Is it going to benefit those who listen?”
“Am I talking to the person who can really help me?”
Happy Birthday Midget
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
Nutcracker 7/2
Pax of 20
Warm Up: Jog around the parking lot and circle up for 22 counts of merkins, imperial walkers, windmills and LBC’s
The Workout: Pax to get bricks and cinderblocks. Station to Station: Cones marked by exercises, 50 mountain climbers, 40 squats, 30 LBC’s, 20 Side Straddle Hops, 10 Curls,
2nd station in front of school 9, 8 Homer to Marge, 7 Burpees, 6. 2 laps and finish as a pax.
Mary: 22 counts exercise called out by pax, big boy sit-ups, Freddie mercuries, merkins, low slow flutter
Announcements: 4th of July convergence
Prayer: Ended in circle of trust
Keep Brandon’s Friends and Family in your Prayers
PAX of 27 at Paradise City
@Pikachu, @Buford, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @UTI, @187, @Crosby, @Peak Week, @WebEx, @Skidmark, @Foghorn, @Bernie, @Foot Fault, @Pablo, @Breach, @Forceps, @Axe, @Brexit, @Hasselhoff, @Peeping Tom, @Kid Cracker, @OCR
½ mile jog warmup with – Karaoke, fast feet on the curb, T-Claps to let the group catch up
½ mile jog with – x25 Morrocan night club squats, SSH x 46 in honor of Patch’s Birthday, x10 Hillbillies, x10 Imperial Walkers, x25 Mountain Climbers
The Workout:
Partner up.
Partner 1 – Lunges
Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins
Swap/Repeat
Partner 1 – Bear Crawl
Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins
Swap/Repeat
Partner 1 – Duck Walks
Partner 2 – Run to steps, climb them and perform 10 Burpees
Swap/Repeat
Partner 1 – Crab Walk
Partner 2 – Run to steps, climb them and perform 25 LBC’s
Mary:
x 10 Good Mornings
x 10 Windmills
Legs crossover into a stretch
x 10 WWII’s
x 10 each leg cross over sit-ups
COT
Ruck Friday night. ~14 miles. See Midget for details.
Thursday – Kenny’s Grave starting back up. Banana Seat has the Q
July 28th @ Ting Park – F3 group going to a baseball game. See Forceps for details
PRAYERS:
Buford – Prayers for his friend Brandon and Brandon’s family.
John 15:5 – “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.”
U-Turn sponsored by Shoes & Brews
Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.
Nice run with turn backs
Prayers for Bufors, those injured a d recovering Draper, Doible D, 187
Plan for more stretching next week and some organized training and scout runs
Pilgrim Rock
Bernie did a Slight Variation to a Pilgrim workout…
Warmup: SSH, Good mornings, Mountain Climbers
Main Workout: 4 Stations
1- Burpees, Curls, Jack Web, Homer to Marge
2- KB Swings, w/ Jump, Squats, Lunge with Swing, Jumping Lunges
3-Uneven Pushups, Crawl Bear to Start Bear Crawl back, Plank to knee tap, lateral skaters
4-Plank, hollow hold, Mountain Climbers, Russian Hammers
Mary: Abs blast
Announcements: Kenny’s Grave – next Thursday – Banana Seat, Need Q for “Getting the Runs”; also low attendance for Saturday’s Ground Pounder.
Prayers: Roger Rogers grandfather, Injured, Crab Legs, those Traveling
You Wanna Join us for a Kettlebell workout?
We started today at the playground. I brought the TRX for I was expecting a low turnout. To my surprise we had good numbers today with some regulars being out of town. DeAngelo joined us halfway through once Emeril sent him the invite. Expect to see him post sometime in the near future and he will get a name once he finishes his first workout. Thank you all for joining and leading by calling out Kettlebell exercises.
Warmup:
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Right Foot Over Left
10 Cadence Count Left Foot Over Right
15 Cadence Count Good Morning
The Thang:
One Pax Member was on the TRX another was doing Derkins on the Tire or Pistol Squats. The Rest where doing Kettlebell Exercises called out by the pax. Pax members rotated through until all did the TRX Exercises. Kettlebell Exercises ranged from M4L love handles to Kettlebell Swings. There was even some mini Turkish Getups.
TRX Exercises:
15 Atomic Pushups (Feet in the straps; Pushups into a Pike); Derkins on Tire
10 Rows (Rotating hand position 10 Reps in Vertical and Horizontal hand position); Derkins on Tire
10 T’s to I’s; Derkins on Tire
10 Deep Squats; Pistol Squats
10 Tricep Presses; 10 Bicep Curls; Pistol Squats
Mary:
Circled Up at the end for some Mary. Pax Members called out exercises.
WWII with the Kettlebell
Homer to Marge with Kettlebell
Right Leg over Left Knee
Left Leg over Right Knee
American Hammer with Kettlebell
LBC with Kettlebell
Freddie Mercuries
The Evolution of Soccer
When: 06/19/2018
QIC: Blue Hen
The PAX: Blue Hen, 187, Emeril, Yogurt,The Natural, Forceps, Pablo, Pikachu, Breach, DogPound, Da Business
The Q got a late night text from Flanigan asking to sub in for the Q. While watching highlights from the World Cup it only seemed appropriate to draw up a soccer themed workout. Went to the 2.0’s soccer bag and pulled out a ball and retrieved some cones and the workout was ready.
Warm UP
Quick run from the front of the school and around to the soccer field, but kickers and high knees along the way. The Q had set up 15 cones in a line and took the Pax through some rounds of shuffles, cone jumps, and backwards shuffle. X 20 Windmills, X 20 Good Mornings, X 20 SSH.
The Thang
The PAX divided into two teams with one team having an extra player. We moved the goals about 50 yards apart and set up cones around the perimeter. Shirts vs. skins in a round of crab soccer. If the ball went out of bounds everyone had to do 5 burpees. If a team scored a goal the other team had to do 10 merkins. Dogpound and Breech sacrificed their bodies while Emeril made several strong saves in goal. F3 SouthWake has some strong CrabWalk Soccer players. An Indian run lap was the intermission around the track. During the second half burpees were substituted for merkins and you could either crab walk or bear crawl to the ball. As the PAX approached 200 merkins (50 burpees) the Q called everyone on their feet for about 5 minutes of somewhat normal soccer. Not sure who won, but we all finished stronger with at least 200 merkins and covered in dirt and sweat.
The goals were put back to where we found them and the PAX followed the Q down towards the playground running up and down the hill. As the PAX approached the playground everyone held a low squat hold on the fence by the playground. On the call everyone backwards run down the hill and back up to hold the squat hold on the fence. Rinse and repeat 5 times. Quick mosey over to the front of the school for Mary.
Mary
Circle up and the Q called out and ab exercise for the PAX to complete while shuffling around each person in the circle. The next person called out an ab exercise until all eleven went.
Announcements
Convergence 4th of July at Disney 6:30 am.
Prayer Requests
Carpex brother Snots with heart issues, CrabLegs, and the Robinson family that lives in 12 oaks rebuilding after a house fire this weekend.