Tag Archive for: Foghorn

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

 

 

NutCracker 8/7

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Pax:

Pablo, Shembeckler, FNG(Manziel), Slide Rule, Foghorn, DaBusiness, 187, Emril, Yogurt, Moby, Flanigan, Harbaugh, Warbucks, Peak Week, Dumbo, Breach

Warm Up:

Jog to side parking lot, imperial walkers, merkins in a 22 count rep

The Workout:

Mosey down to the industrial park, Stop at the street corner for prisoner squats x22, hit the guardrail for dips x22.

At the base of the hill partner up for wheel barrels up to the top of the retaining wall. Run around the lot and switch partners.

Round 2 bear crawl 1/2 up the hill and crawl bear the rest of the way, run around the lot to the rails, everyone grabs a rail 22x top rail merkins

Round 3 partner 1 runs to the top while partner 2 does burpees, then switch, run back around to the rails. Grab a rail last guy bear crawls under the pax down to the end.

Mosey back to the school, Stop for 22 cadence count low, slow, flutter and fast feet off the curb.

Announcements: 5year south wake anniversary at possom trot on Aug 29th
Prayer:  (Peak Weak) pray for Brandon Lawerence, had a boating accident and broke his neck. (Moby) Pray for a neighbor, young woman who was recently diagnosed with cancer

Sure didn’t feel like 67% humidity this morning

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Today’s forecast called for near record swamp ass.  It didn’t disappoint as 20 PAX took on the humidity at Paradise City.

EC:  Deadbolt, Lipstick, Crosby, Skidmark, 187, Emeril, Axe

Warm Up:  1/2 mile jog, SSH, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each.  1 PAX from each team runs to top of the ramp to perform 1st exercise .  Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise.  Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.  Every time they complete 5 exercises they turn and run to stop sign and back.

  1. MERKINS – X20
  2. LBC’s – CADENCE 10 COUNT
  3. BURPEES – X10
  4. PLANK JACKS – CADENCE 10 COUNT
  5. WWII’S – X15
  6. SQUATS – X30
  7. SHOULDER TAPS – X20 10 EACH SHOULDER
  8. AMERICAN HAMMER – CADENCE 10 COUNT
  9. ALERNATING LUNGE JUMPS X10 EACH LEG
  10. 4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg.  Repeat x5
  11. OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
  12. BOAT CANOE CADENCE 10 COUNT
  13. SIDE STRADDLE HOP CANDENCE 20 COUNT
  14. DIAMOND MERKINS X20
  15. DIPS X25 ON THE BRICK WALL
  16. FLUTTER KICKS CADENCE 20 COUNT
  17. FREDDIE MERCURY CADENCE 20 COUNT
  18. HAND RELEASE BURPEES X10
  19. HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
  20. RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Low slow flutter, Freddie Mercury, Pickle Pounders, Homer to Marge

Announcements: 5 year anniversary event 8/29 at Possum Trot

Prayer:   Crosby’s mom – 1 year anniversary of his sisters passing.  Peak Week – Brandon from Hope Community boating accident.

Thank You

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A big thank for everyone posting at u-turn. 18 men posted this morning. Great numbers on Saturday mornings.

Warm Up: IW, Hillbillies, SSH, Good Mornings
The Workout: u-turn in reverse
Mary:
Announcements:
Prayer: foghorn

U-Turn

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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

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!

 

Pax of 27 @Paradise City for some 210’s

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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?”

 

 

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

Knocking off the Rust

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11 at Disney this morning. YHC was back in action after a long 2 week absence for family vacation. Not many chances to workout on the road so was a great morning to start knocking off some rust.  Crab Legs also returned from a long family vacation to Greece so it was like having 2 FNGs out there.  Solo EC for Nemo.  Great work by 2.0 8-Bit.  The Dawg Pound dropped The HC but was a no show.

Warm Up: Jog around field, circled up in lot for Good Mornings, Windmills and arm/chest stretch. Indian Run to baseball lot for crazy feet, SSH ICx40 and Fazio Arms.

The Workout: Jog to The Abyss, partner up. Each pair completed 100 merkins, 200 squats and 300 LBCs. One partner doing the exercise while the other runs the stairs.  Focus on form and not a race.

Mary: Circled up in tight, shoulder to shoulder plank hold. One man backs out, calls a hold or exercise to be done from plank, and bear crawls around and back. Next man repeats and we went around the circle.

Announcements: Upcoming events follow on facebook, Crab Legs birthday the 14th – RESPECT

Prayer: Crab Legs friend Corey who is fighting ALS, for a strong start for resurrected AO Kenny’s Grave.  YHC took us out in prayer including all those unspoken.

Picture compliments of Crab Legs from his recent trip to Greece

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