Hasselhoff – Page 8 – F3 South Wake

Sure didn’t feel like 67% humidity this morning

August 6, 2018/in Paradise City /QIC: Emeril
PAX: 187, Axe, Blue Hen, Breach, Cowboy, Crosby, Deadbolt, Doc, Dumbo, Emeril, Foghorn, Hasselhoff, Lipstick, Mookie, Peak Week, Ramsey, Skidmark, Warbucks, WebEx, Yogurt

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.

MERKINS – X20
LBC’s – CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS – CADENCE 10 COUNT
WWII’S – X15
SQUATS – X30
SHOULDER TAPS – X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg. Repeat x5
OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
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.
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

July 28, 2018/in U Turn /QIC: Skidmark
PAX: Banana Seat, Bernie, Boy George, Brexit, Buttjoint, Cowboy, Dawgpound, Emeril, Foghorn, Forceps, Hasselhoff, LED, Lipsync, Natty Ice, Pikachu, Psi, Sassy, Skidmark

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

Return of Stark

July 23, 2018/in Paradise City /QIC: Emeril
PAX: 187, Banana Seat, Breach, Buttjoint, Chips, Dawgpound, Deadbolt, Doc, Dumbo, Emeril, Hasselhoff, M4L, Mookie, Nemo, OCR, Patch, Peeping Tom, Pikachu, Roger Roger, Skidmark, Stark, UTI

PAX of 22 come out in the rain for the return of Stark and UTI’s 1 year Anniversary. Welcome FNG Dumbo

EC: Emeril, UTI, Mookie, Nemo, Peeping Tom, Deadbolt, Midget For Life, Skidmark, Pikachu, Banana Seat, Roger Roger

Fartsacks: Forceps

Excuse Lexicon Edition: I tweaked my knee during a workout with Pikachu last night. Needed to rest it.

The Warmup

Quick warmup jog

SSH x20, Windmills, Imperials Walkers, Hillbillies

½ mile job with warmps – Good Mornings, Windmills, Fazio Arm Circles, Stretches

The Workout:

6 Cones were set up about 10 yards apart. Stark instructed the Pax to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3), Long jump (round 4) and partner wheelbarrow (round 5) to each cone and perform the exercise associated with that cone. In between sets Double Applesauce (2 column Indian Run – last PAX does 5 Merkins before running to the front of the line)

B.L.I.M.P.S

B- Burpees – Cone 1 x5 – Total = 25

L – Lunges – Cone 2 x10 – Total = 50

I – Imperial Walkers– Cone 3 x15 – Total = 75

M – Merkins– Cone 4 x20 – Total = 100

P – Plank Jacks– Cone 5 x25 – Total = 125

S – Squats– Cone 6 x30 – Total = 150

Mary:
x15 each LBC’s, x15 Low slow flutter, Homer to Marge x30 OYO

PRAYERS:

Crablegs

Announcements:
Lipstick virgin Q Friday @ Cletus

CSAUP in G-Vegas on Saturday

4 year F3 Anniversary at Cletus

July 20, 2018/in Cletus /QIC: Deadbolt
PAX: 187, 8 Bit, Banana Seat, Breach, Brony, Butter Fingers, Cowboy, Da Business, Dawgpound, Deadbolt, Doc, DoubleD, Emeril, FedEx, Flanigan, Foghorn, Forceps, Gump, Hasselhoff, Kid Cracker, LED, Lipstick, Lucky Charms, M4L, Mookie, Nemo, New Mexico, Noah's Ark, Pablo, Patch, Peak Week, Peeping Tom, POTS, Psi, R22, Roger Roger, Skidmark, Slide Rule, The Natural, Vespa, Yogi, Yogurt

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

July 16, 2018/in Nutcracker /QIC: Emeril
PAX: 8 Bit, Breach, Brony, Chips, Crosby, Dawgpound, Doc, Emeril, Foghorn, Forceps, Hasselhoff, Lipstick, Lucky Charms, Mookie, Nemo, Obi Wan, Pablo, Patch, Peak Week, Peeping Tom, Psi, Shredder, Skidmark, Sting, Turtle Man, UTI, Yogurt

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?”

Next Workout: Same Damn thing (only different)

July 14, 2018/in Cletus /QIC: Slide Rule
PAX: 187, 8 Bit, Big Wheel, Breach, Brexit, Cowboy, Crosby, Deadbolt, Hasselhoff, LED, Pikachu, Psi, Skidmark, Slide Rule, Vespa, Yellow Card, Yogurt

Background: A buddy recently started working out and told me he did a “fitness test” as a barometer. I wondered how I’d fare on that test, but I certainly wasn’t going to work out on my own, so figured I’d start Cletus with the test. Thus, the warmup!

We started with the disclaimer for 2 FNG’s (nice job!), guaranteed we wouldn’t leave them behind, then tore off at a 7 minute pace for the warmup (thanks to the awesome Pax who stayed with the Six)

Warm Up:

As fast as possible, do

1/2 mile
50 SSH
40 Squats
30 WWII
20 Merkins
10 Burpees

Time: 7 min, 6 sec.

Result: YHC was smoked and the rest of the workout was pulling from fumes

Warm Up Part Dos:

20 SSH, 20 Squat Jumps, 20 WWII, 20 Merkins, at a much more reasonable pace

The Workout:

Pt 1:

Indian run to the rocks. Grab a stationary curling rock and circle up around the volleyball courts.

Squat Hold, Overhead Press Rock. First one in circle throws rock to sand, does a burpee, then runs a lap around the court. Second man follows after the burpee. Repeat until all have run a lap
Same damn thing, only this time curling the rock
SDT, only this time triceps extensions.

Recover with a round of Guantanamo Leg Raises

Followed by Bull Frogs

Back to volleyball circle, only this time second man starts after the rock throw (Before burpee)
SDT, curling
SDT, triceps

Mosey to playground

Pt 2:

Groups of 4 for 3 rounds of:

Pullups
Merkins
WWII
Sprint to rock wall (acts as timer for the group)

Mary:

13 Russian American Hammers
13 Box Cutters
13 R-A Hammers
13 Freddy Mercury
13 R-A Hammers

Make it stop, please. Ended right on time.

Announcements:

CSAUP coming up. Ask Pikachu, he’ll be on slack

Skid Mark was our Six and shared awesome words of what F3 has meant for him this year. Invited a half dozen + guys, one today, and several of those guys are still going strong. Awesome job dude, and great getting to know you.

Welcome aboard FNGs: Vespa, Big Wheel

Prayer:

Brexit’s Michigan friend badly burned, but hanging on; Troops overseas and at home; Crab Legs.

Keep Brandon’s Friends and Family in your Prayers

July 9, 2018/in Paradise City /QIC: Emeril
PAX: 187, Axe, Bernie, Blue Hen, Breach, Brexit, Buford, Chips, Crosby, Deadbolt, Emeril, Foghorn, Foot Fault, Forceps, Hasselhoff, Kid Cracker, M4L, OCR, Pablo, Peak Week, Peeping Tom, Pikachu, Skidmark, UTI, WebEx, Yellow Card

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 28^th @ 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.”

Pilgrim Rock

July 6, 2018/in Cletus /QIC: 187
PAX: 187, 8 Bit, Banana Seat, Bernie, Breach, Da Business, Dawgpound, Doc, DoubleD, Emeril, FedEx, Hasselhoff, Lipstick, M4L, Magnolia, Pablo, Peeping Tom, Pikachu, Roger Roger, Skidmark, The Natural, UTI

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

Patriot Games

July 4, 2018/in AO Post /QIC: Skidmark
PAX: 187, Beater, Boy George, Brony, Buttjoint, Cliffhanger, Crosby, DoubleD, Dovetail, Farva, Forceps, Hasselhoff, John Deere, Kid Cracker, Lab Rat, LED, Lipstick, Lipsync, M4L, Midstick, Natty Ice, Noah's Ark, OCR, Oh Yeah, Patch, Pikachu, Puddles, R22, Shredder, Skidmark, UTI, Waterboy, Yogurt

33 men completed the Patriot Games workout and celebrated our nation’s independence.

3 FNGs:welcome midstick,waterboy, and cliffhanger

Announcements: F3 dad’s camp, Kid Cracker has tickets

Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead

Yogurt get out of the Street

June 25, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Axe, Blue Hen, Brony, Crosby, Deadbolt, Foghorn, Forceps, Hasselhoff, Kid Cracker, Lucky Charms, Mookie, Nemo, OCR, Pablo, Peeping Tom, Pikachu, Roger Roger, Shredder, Skidmark, Slide Rule, UTI, WebEx, Yogurt

24 Pax made their way down to the Paradise City.

EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark

Fartsacks: Breach

Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers

The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.

Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.

Mary: 22 WWII for missing Breach, 10 Peter Parkers

Welcome FNG Axe (Like the body spray)

185 total Merkins and 2.85 Miles along with 55 Burpees

Announcements: 4th of July South Wake Convergence 0630 Disney

Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken

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