Tag Archive for: Full House

5 PAX for the Turkey Loop

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Warm Up: Stretching and other fun things
The Workout: This week we introduced a new route “The Turkey” which was a nice 5 mile loop.  We headed out of Ting Park and went up Main St. to Holly Springs Rd. Hooked a left on HS Rd, down to Linksland. At Linksland we hooked a left to Crossway and enjoyed some hills, on our way back to Ting.  We all enjoyed the climb on the third hill on Crossway! Well I think we all did 🙂

Post Workout: Speed work with Yogurt.  As advertised, M&W at Ting, suicides on the ramp.  (It’s fun stuff)

Announcements: Check out all the new info on Holly Springs Town site around road & sidewalk expansions.  Specifically Sportsmanship Way
Prayer: Full House’s Father- He has been in and out of hospital for 6 weeks now.

Paradise City Cactus

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EC: Dumbo, Pablo, 187, Yogurt, Pikachu, Skidmark, CHiPs, Lipstick, Cowboy, Full House, Maybelline

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 10 FWD and 10 BWD, 5 Burpees OYO and Michael Phelps

The Workout:

Parking Lot – Merkin Shuffel @ 3 count

Jog  to bottom of Ting Climb and Partner-up

Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.

Jog back to bottom of Ting Climb

Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.

At tennis courts –  11’s with Merkins and Mountain climbers

At the tunnel – partnered up:

partner 1 runs to end of short path and partner 2 does peoples chair

partner 1 runs to end of short path and partner 2 does BTTW

Mary:  Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWII

Announcements: Q School with Banana Seat this week @ 6:30pm, Work day with CrabLegs this Sunday, Sprints with Yogurt after workouts Monday and Wednesday.  Welcome “Katniss” Brian Laman
Prayer: Chips Stepdad with his heart attack, Lipsticks Mother in Law with her Cancer

As Seen on TV

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13 PAX came out for an “As Seen on TV beatdown”. There were no Slap Chops, Snuggies, or Shake Weights, just ShamWow and YHC leading the PAX. 4 PAX for EC and Full House’s 2.0 (FNG) joined us for the Main Event. Welcome Halfway House!

EC: ShamWow!, Dahmer, Maybelline, Warbucks

Warm Up:
High knees across parking lot, butt kickers coming back.
SSH x50 IC
Daisy Pickers x10 IC
Hillbillies x15 IC
Mountain Climbers x15 IC
Downward Dog
Right of Left/Left over Right

The Workout:
A quick safety disclaimer and we mosey’d down the street to Sunrise. Plank hold and SSH x25 IC for the 6.

Partner up. Start in middle of lot for 11’s. Pattycake merkins in middle. Partners run to opposite ends of lot for burpees. YHC had more planned, but called an audible to get PAX back for Mary. Mosey back to start with 1 stop along the way for tempo dips x25 IC.

Mary:
Down dog holding for the 6
Shoulder Taps x10 IC
Homer to Marge x15, x5R, x5L
Freddie Mercury x25 IC
WWII’s x20 IC
Have a nice day

Announcements:
See social media.

Prayer:
Quick recovery for Shredder. Passing of Atlantic Beach Fire Chief Adam Synder. Puddles mentioned F3 Carterico may do a CSAUP in his memory.

Recovery From Wrightsville

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EC: Dawgpound, Cowboy, Emeril, Dumbo, Skidmark, Full House, Yogurt

Warm Up:

Stroll around the parking lot. Making various stops for the following exercises.

30 Cadence Count Side Straddle Hops
20 Cadence Count Good Mornings
10 Cadence Count Hairy Rocketts
10 Cadence Count Sprinkler
10 Cadence Count The Chinook
10 Cadence Count Daisy Pickers

The Workout:

1 round

Bottom of the Ramp
Jack Jack Webs from 1 to 7; 1 merkin, 1 plank jack, 3 air presses

Up the Ramp
El Capitan – Halfway up the ramp

Box Office
20 Cadence Count Balls to the wall
15 Cadence Count Moroccan night clubs
15 Cadence Count Randy’s

Corner
Jump Squat holds – Jump squats and Al Gore Countdown from 10 to 1

Basketball Court

10 Irkins
10 Derkins
20 Dips

Ran to the bottom of the parking lot
Opposites attract — Bear Crawl 2 spaces, Crawl Bear 1 space

Mary:

Dolly
Homer to Marge
Gas Pump
Homer to Marge
Hundreds.  We tried.  Need to work on this one
Homer to Marge
Absolution
Yoga Stretches
Downward Dog
Runners Pose
Pidgeon Pose

Announcements:

Tobacco Trial race Sunday or is it Saturday. There is some confusion amongst the pax.
Dumbo Virgin Q at Disney this week.
ShamWow! and Aquaman going for the Fritter… They will love Friday

Prayer:

All pax recovering from injuries. Shredder and Buford
Crablegs
Crablegs friend, from North Raleigh, passed away

Who needs Arms to run a Marathon?

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EC: Standard Loop  Warbucks, Maybelline, Nemo & Full House

Warm Up: Loop around Soccer Field; Circle up for Standard Merkin x10, Good Mornings x10, Imperial Walkers/Hillbilies x10, FAC x10 + Reverse x10, SSH x51 and Mountain Climbers x15.  Count off
The Workout: Mosie over to the half pipe for Jack Webb + Burbees, Top of Half Pipe was Burpees and Bottom was Jack Webbs in increments of 3.  We increased by 5 Jack Webbs/round and then went back down.  4 rounds total (1-5, 5-10, 10-5, 5-1).

Now that we were really warmed up and the PAX understood that we don’t need to feel our arms to run Wrightsville! We mosied over to the side lot with the metal benches.  EMDD: Erkin x10, Merkin x10, Derkin x10 and Dips x10 regular x10 left leg up and x10 right leg up.  2 Rounds

Mosied over to lot by the baseball fields and did chill cut (elbow)plank hold indian jog in groups of 7 (2 Rounds) Hold plank and person in back keeps moving to the front of the line.

Mosied over to Stairs and did x10 Star Jumps at top and bottom, with partner wheelbarrow up the stairs (alternate partners at each landing)

Mary: Pickle Pounders x16, Homer to Marge x16, Pickle Pounders x12, SSH x49
Announcements: Sign up for Purple Cobra while Warbucks is out the next couple weeks. Wrightsville? Head down for the 5k even if your not running on Saturday to support CL
Prayer: Warbucks Wife is having Surgery next week. YHC MIL is having Surgery today for Ovarian Cancer

Taper Mode Edition

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Great turnout for U-turn this morning as Pax are gearing up for WB and Tobacco Road. 187, LED, Sliderule, Warbucks, Boy George, Skidmark for some extra miles at the beginning.

Warm Up: some quality dynamic stretching
The Workout: standard 5 mile loop and picking up the 6.
Mary: coffee and stretching
Announcements: WB I think is next weekend. 5k Friday night for Crablegs. Wear red. Banana Seat will post details. 2.0 workout.
Prayer: lots of pax with injuries. Buford, shredder, Double D, Crablegs. Recent losses of family and friends. Lipstick’s mother in law. Too many. Enjoy the time with 2.0 today. We are blessed.

Everyone at Starbucks is Miserable

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10 Pax scratched and clawed and dragged themselves from the fartsack to run in what one may call less than favorable conditions. Upon returning Pax were greated by shredder.

Warm Up: 10 squats, 10 cc side to side leg swings, 10 cc front to back leg swings
The Workout: varying distances from 5 to 12 miles.
Mary: coffee
Announcements: pikachu needs to add to the weekly announcements that its raining.
Prayer: family that lost 8th grade to the flu, full house’s dad

What is the abyss?

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PAX of 5 for EC and 7 for the main event were not intimidated by the early morning thunder storms and decided to swallow the DRP and show their commitment to accelerate Fitness, Fellowship, and Faith.  During the extra credit, the Q was having a difficult time deciding how he wanted to sharpen his fellow PAX.  He had a few different exercise routines to choose from and it wasn’t until Motor Boatin’ asked “What is the Abyss?” that the Q felt obligated to educate him on the landscape of Disney.

EC: Warbucks, Full House, Emeril, Deadbolt, and Pablo

Notable Absences: Midget4Life and Dumbo

Warm Up: Jog around the soccer field, circled up for SSH IC x 20, IW and HB IC x15, Fazio Arm Circles IC 10 forward- 10 back, seal claps IC x 10
The Workout: The PAX lined up for an indian run that led them on a long scenic route to the abyss.  A pit stop was taken half way to do 20 squats and 10 merkins which allowed all PAX to catch up.  After arriving at the Abyss, PAX partnered up to complete a Dora 1,2,3 (100 merkins, 200 LBC, 300 squats).  Partner 1 started his reps while partner 2 traveled down the abyss into the darkness where they had to complete star jumps (start w/ 5 and add 1 rep for each journey down).  After the Dora, PAX moseyed to the park where we completed 2 rounds of Erkins, Derkins, and Dips x10 reps each.  PAX then did BTTW x 30 count and then headed to the flag for Mary
Mary: Plank-o-rama: Chilcutt Pickle Pounders IC x10, Box Cutters IC x10, LSF IC x10, WWII IC x10, 1 legged Homer to Marge 5 on each side, Hello Dolly IC x10, Freddy Mercury IC x10, Nipplers IC x10, Have a nice day
Announcements: Deadbolt is looking for PAX to help out at the F3 table at Hope Church event, check Slack and FB
Prayer: Full House’s father is dealing with a GI bleed and friend of his daughter is critically ill with the flu, crablegs, shredder, moby’s dad, all dealing with illness, and all unspoken prayers

Breathtaker??

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Text were plentiful and the pax were not. Skidmark and full house started at 5:30 for long runs. Dauber got everyone warmed up and pax started on their run. Skidmark after circling back ran passed dauber who informed skidmark he was running with breathtaker. A slight conversation prompted dauber to ruck instead of trying to run.

Warm Up: stretching
The Workout: varying distances
Mary: coffee
Announcements: see pikachu’s email
Prayer:

Red Barchetta

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24 at a warmer than usual early Feb edition of Disney as YHC returned as guest Q to bring back a popular workout from last year, and straight out of the F3 exicon, The Red Barchetta.  Named after a classic song by Canadian rock legends Rush, the workout is meant to get he heart rate up and keep moving.  The song, by the way, is based on an excellent short story about a time in the future when we have “motor laws” making it illegal to go joy riding in a classic sports car.  A young man gets his uncles red barchetta out from storage in a barn and heads out on the open road, through the mountains.

5 on EC Nemo, Deadbolt, Warbucks, Lipstick and Pikachu

Warm Up: Quick jog around the field, standard round of w/u exercises in the lot with a built in preview of the sequence of exercises in the main event.
The Workout: Mosey to field, take spot on the line.  100 yard dash, 100 IC SSH, 100 yard jog back.  75 yard dash, 75 IC Mt Climbers, 75 yard jog back.  50 yard dash, 50 IC LBCs, 50 yard jog back.  25 yard dash, 25 Merkins, 25 yard jog back.  10 yard dash, 10 burpees OYO, 10 yard jog back.  Took a lap around the field to cap it off.
Mary: Quick sets of standard mary exercises, keeping the heart rate going (we moved fast)
Announcements: Check your facebook and slack – lots going on
Prayer: Moby’s dad, Crableg’s friend, took a silent 10 count for unspoken and YHC took us out.

Great effort by all who posted,  That’s a deceptively challenging workout and everyone just kept moving.  Honor to lead, as always.