Tag Archive for: Hasselhoff

Proud Mary

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Good group of 10 Pax posted at Paradise City on a windy chilly morning and having to battle a VQ at Downtown Train. From what I hear the VQ was quality and the Pax were plentiful. No garbage smell this morning so we were ready to roll. No FNG’s.

3 for EC: ShamWow! Pikachu, Skidmark

Warm Up: Lots of mumble chatter as we started to Mosey so YHC perscribed 10 burpees and then 1 more for Pikachu mocking the 10 burpees. Mosey around the complex doing SSH, Fozio Arm circles, morrocan nightclubs, merkins.
The Workout: Pax mosey to the tunnel and partner up.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did People’s chair and partner 2 runs the long greenway. Switch.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did LBC’s and partner 2 runs the long greenway. Switch.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did People’s chair and partner 2 runs the long greenway. Switch.

Finish with an Indian Run around the complex.

Mary: Easy finish to an easy workout. Pax stayed in plank position for 8 minutes. Along the way Pickle Pounders, Plank Jacks, Mountain Climbers, Side Plank crunches both sides, Catalina Wine Mixer, 25 merkins, R arm up, left arm up, r arm forward w/ L leg back, L arm forward, w/ R leg back, more pickle pounders, and finish with 5 burpees.

Announcements: Nothing new noted. Please be on the lookout for Pikachu’s post.

Prayer: Crablegs, Shredder, Ax with an E, Crosby, and those on injured reserve.

That’s Good Periformus

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YHC had plans for a “Wrightsville Friendly” workout, something with 1-3 very easy miles, lots of stretching.  Something to just get the blood moving and the legs working lightly.

But then 8 PAX showed up, and the only one running Wrighstville was YHC, so an audible was called to do a regular bootcamp.  YHC regrets this decision immensely.

Warm Up:

  • Run the lines
  • SSH x20
  • Imperial Squat Walkers
  • Mountain Climbers, Plank Jacks, Merkins

The Workout:

Part 1:

Mosey to the wooden fence for a Merkin Ladder:

  • Bottom rung, 1x Derkin
  • Top rung, 1x Derkin
  • Top rung, 1x Irkin
  • Bottom rung, 1x Irkin

Repeat, going up to 5x

Transit to the next lightpole via Broad Jump, Lunge Walk Burpees (1x Burpee, 1x Broad Jump, 1x Lunge each leg; repeat until lightpole)

Continue Merkin ladder, 6x-8x

Return via Broad Jump, Lunge Walk Burpees

Finish Merkin Ladder, 9x, 10x

Part 2:

Head to playground.  Initial plan was rotating 5x Pullup, 10x Merkin, 20x Squat, Sprint in groups of 4.  Merkins were a terrible idea, so a double audible was called.

Half the pax did a 90 degree hang (elbows, not waist, @DaBusiness) while the rest did:

  • 10x Star Jumps
  • 10x LBC in Cadence
  • 5x Burpees

(that’s 3 rounds of hangs)

Part 3:

Bear Crawl Stretch: Line up along path.  PAX in back bear crawls to front.  Everyone else holds a single stretch.  Author’s Note: This is the kind of stuff I wanted to do the whole time, but nooooo

Mary:

Round robin on the 10 count.  Yes, Lucky picked burpees.  No, we were not surprised.

Announcements:

ShamWow was our 6.  He’s only been coming a couple months, but F3 has definitely scratched an itch.  He had the idea it would be great if we had smaller groups of guys supporting things like 5k’s, mini charities, etc.  Don’t always need the whole crew to show up.  I strongly agree.

Handing off Site Q duties to Da Business.  Good luck, and it’s been an honor to lead for the last year!

Prayer:

Shredder’s under the knife this morning.  Stay safe this weekend at the beach!

 

Tower of Power/Pain

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No-Nonsense Workout Centered Around Tower and BTW/Preacher’s Chair. EC: YHC and Cowboy.

Warm Up: SSH, GM, arm circles (f/b), plank/runner’s lunge/downward dog, Merkins, lunge walk to top of lot
The Workout: Introduced the Tower of Power–the softball fieldhouse. A 25 count of Preacher’s Chair and 25 count of Balls to the Wall served as the hub–literally and figuratively. From the hub, we explored the four corridors–or spokes–between the fields.

Spoke 1 (batting cages): Dips 25 and Derkins 25 on small wall surrounding batting cages, back to Tower for 25 Preachers/25 BTW

Spoke 2 (west to greenway): 10 Burpees OYO, 25 derkins, back to Tower for 25 Preachers/25 BTW

Spoke 3 (flag poles): 25 LBCs in cadence; 20 WWIIs, back to Tower for 25 Preachers/25 BTW

Spoke 4 (handrail by pond): Inclined pullup (hang from handrail, pull up), 25 squats, back to Tower for 25 Preachers/25 BTW

Circle up by Tower for Round-the-Clock Merkins.  Apparently these were military clocks because I kept going past 12 at 12 o’clock. Then, I did it again at 9 o’clock. Oooops, was on a roll. Running low on time, we rushed back to tennis courts for Mary.
Mary: Kid Cracker led 20x exaggerated low slow flutter, YHC led American hammer 20x
Announcements: Holly Springs Spring Classic preview run, 8 am Saturday; Burger Feet (F3 Raleigh): F3 Raleigh travels to Wallace NC every Saturday to rebuild homes affected by hurricanes/floods. Raised $143k already with help from Rebuilding Together. Just picked two homes to rebuild. Breathtaker: Bidding war between Breach and Burger Feet $250. Breathtaker is heading to Raleigh for the week!
Prayer: Keep the PAX strong and healthy

Prayers for Crabtree

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The best part of a 5:45 start is getting to experience the sunrise and nothing could have been more beautiful than the sunrise this morning after a week of rain. 13 Pax posted a low intensity, continual moving beatdown.

EC: Emeril, Chips, Aquaman, Shamwow, 187, Skidmark

Warm Up: No warm-up we just got right to it.
The Workout: Started with some slaloms around the bushes on the side of the hill. Pax were in continuous indian run with stops to the following.

  1. SSH x 25
  2. Erkins x 10, Derkins x 10
  3. Derkins on the fence – 10 low, 10 high, 10 low
  4. Lateral steps – 10 r, 10 L
  5. Machine gun up steps
  6. Plank hold right leg up left arm up, switch, then rinse and repeat
  7. Sumo Squats x 20
  8. Shoulder tap Balls to the wall 15 cc
  9. Bear crawl Indian run
  10. Dips x10, Derkins x 10, Erkins x 10
  11. Another round of Latera movement 10 r, 10 l, 5 r, 5 l
  12. Single leg squats
  13. Good mornings
  14. SSH

Mary: Imperial Walkers, Hillbillies, Homer to Marge, H2M right leg up, H2M left leg up, Freddy Mercury’s
Announcements: Yogurt will be doing sprints if anyone wants to join him. No takers. 2.0 workout Saturday 9 AM
Prayer: No new prayers just continue to pray for all those that have been spoken.

Cletus has an Abyss also

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Another wet and soggy day to post in the gloom. The rain wasn’t too bad at all but the puddles represented as YHC found a few big’uns on the warm up mile. PAX of 10 posted for a shelter beatdown. Sliderule needed a last minute fill for Q and Yogurt didn’t do social media the night before so Banana Seat was happy to be back as YHC for Cletus just like old times. 0545, no FNG’s, let’s hit the puddles.

HC from Crosby but no show. Crazy Time must have did him in.

Warm Up:
Jog around the park for a short 0.3 mile loop back down to the shelter.
Good mornings, slow x10
Stretch upper
SSH x20
Stretch lower
Table top circle walk

The Workout:
Deconstructive burpees x10 each
– 5 steps (squats, leg outs, merkins, leg ins, squat hops)
10 burpees OYO to perfect

Partner up – same size
Upper body:
Dirkens from bench
Dips w/feet up on bench
P1: Abyss merkins – P2: Irkens (touch chest)
3 rds : x15, x12, x10

Somewhere in here YHC noticed Straight Cash getting some air from the side of the shelter. No merlot sounds, maybe just a breather needed.

Lower body:
1-legged seated squats, switch legs
Box jumps
Partner hold squats
3 rds : x15, x12, x10

P1 – BTTW nipplers x10
P2 – plank jacks
2 rds
Lipstick lead his country cadence count for us on this and YHC tried it out on rd 2.

Lower back raises on table top with partner x10, switch, rinse and repeat
Dauber showed up during this exercise, took of breath taker, and peaced out! Guess he was D.O.N.E.

Mary:
Big boy sit up-ups – found this on the exericon and wanted the PAX to try one each. Yogurt was the only one successful
Partner leg pushes x15
MOBY – Sally: 6 inch hold with hello dolly’s at the acoustic sections

We did reverse Name-o-rama.

Announcements:
Crosby band at Big Easy, pictures
2 weeks left until WB. Rain training welcomed.
See slack and FB for all others

Prayer:
Full house dad GI bleeding
Doug Stein knees and new born
Shredder’s recovery
Aqua-mans son from concussion
Courtney tumor (Hasselhoff request)
Miller family, Dad with weeks to live from brain tumor (BS request
Lipstick MIL cancer treatment

As we were departing we forgot about Breath Taker. The boys from Woodcreek picked it up and will chip in on the $50. Not sure who is wearing it yet but heard they may drop it off at Nemo’s front porch.

It was great being back at Cletus to lead the PAX. The shelter workouts are one of my favorites probably bc you don’t really get a break for 45 mins. YHC had to catch some breath a couple times especially after abyss merkins. Always humbling to be able to lead such a great group of HIM. Until next time…

BS Out!

We Pickle Pound This Town

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Read more

Paradise City

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7 Pax converged at Paradise City for the weekly beatdown. Workout started promptly at 5:45 and ended precisely at 6:30. Not a wasted minute.

EC: Cowboy, Skidmark

Yoga: Sliderule, Wiggly, Crosby

Warm Up: Start mosey around the Ting loop doing some ass kickers and high knees. Periodic stops to do 20 SSH, 10 IW, 10 Hillbillies, 15 cc Mountain Climbers, and 15 cc Good mornings.
The Workout:

Stayed in the lower parking lot. Pax did a 3 or 4 man indian run for the workout.

  • Corner 1: 5 Turkish getups
  • Corner 2: 5 Turkish getups, 10 lunges
  • Corner 3: 5 Turkish getups, 10 lunges, 15 brokeback
  • Corner 4: 5 Turkish getups, 10 lunges, 15 brokeback, 20 squats

Mary:

  • 20 Count LBCs
  • 10 Count Homer to Marge
  • 10 count homer to marge right leg up
  • 10 count homer to marge left leg up
  • Hold plank 10 count
  • Right arm up 5 count
  • right arm up right leg up 5 count
  • Left arm up 5 count
  • left arm up left leg up 5 count
  • Parker Peters 5 count
  • Hold plank 10 count
  • Right arm up 5 count
  • right arm up right leg up 5 count
  • Left arm up 5 count
  • left arm up left leg up 5 count
  • Peter Parkers 5 count
  • 10 merkins

Announcements: 

  • Q Source starting in January. Currently 3 options in South Wake.
  • Breathtaker challenge starting in January. Pay to play.
  • Boy George doing the heartbreak/soulcrusher challenge on Saturday. Will have him post more details.

Prayer: 

  • Ausfart
  • Wiggly’s son suffered a concussions
  • Brexit’s friend and family
  • Cowboys’s friend
  • Hasselhoff’s co-worker
  • Those that continue to suffer with loss this time of year
  • Many more unspoken

Accountability

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Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Do British warm ups really help?

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17 PAX got stronger and faster today at U-Turn with Brexit’s 1 year anniversary at F3.
There was some chatter about the ‘Rebel Walk’ warm up implying PAX looked they all $hit themselves… This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!

Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.

The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.

A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…

Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.

Prayer: Pray for Dauber’s Bowel movements during the run along with unspoken requests.

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.