Lab Rat – Page 3 – F3 South Wake

This Rock Feels Dirty…and Used…But has nice Cleavage

July 20, 2018/in Morning After /QIC: Lab Rat
PAX: 2%, Bloodsport, Farva, Lab Rat, Laker, Mongoose, Pickin' n' Grinnin'

Start this off by welcoming back Bloodsport after a long recovery from a surgery! Way to get after it this morning!

Warm Up: Indian run, happy feet, butt kickers, and high knees around and around and around the lot

The Workout: PAX ran to the long low wall for some 15-10-5 Derkins/Nipplers then repeated for 15-10-5 foot release squats/Al Gores.

Journeyed to the rocks where there was talks of circle merks and nice cleavage (geology reference)

shoulder press, curls, tricep extension x 20 each (drop rocks rotate clockwise)
Goblet Squats & Merkins x 20 each (drop rocks + rotate)
3 Position calf raises (drop rock and rotate) x 20 each
Rinsed and repeated dropping the replicates to 10 except for the calf raises.

PAX spread out for some 1776

1 jump squat, 7 hand release merkins, 7 air squats, 6 burpees. Held plank for 6. Repeated 4x

recovery jog down to the bottom of the lot for ab doracides.

Freddy Mercury x 100
American Hammer x 200
Flutter kicks x 300

Mary:

PAX circled and held plank, going around Q asked each PAX to name a benefit F3 has given them in their lives.

Announcements:

Sasquatch next weekend and for the kids and kids at heart a free bubble festival (food trucks, bounce houses etc) out in the land of the Ram being put on by the Chapel Church.

Prayer:

Zoning for school, deaths in families, health for infants and babies, marriages of coworkers, those recovering from injuries, wisdom in decisions we must make.

Happy 50th Crab Legs – RESPECT!

July 19, 2018/in Disney /QIC: Nemo
PAX: Big Blue, Chips, Crab Legs, Deadbolt, Lab Rat, Lipstick, Nemo, OCR, Pablo, Peeping Tom, Slide Rule, Straight Cash, The Natural, UTI, Yogurt

Warm Up: Jog around the soccer field, circle up in lot for Good Mornings, Windmills and upper/lower body stretching
The Workout: Indian Run to baseball lot, lots of Happy Feet, circle up for a couple sets of SSH and Mt Climbers, some more Happy Feet. On the jog to the entrance, circle back for the six or plank hold. A couple sets of Burpees OYO followed by Shoulder Taps. Jog to the snake lot across the street for 3 sets of Bear Crawl on the curves bookend by straightway sprints. Jog back to start and hit the wall for a couple sets of Derkins followed by Nipplers.
Mary: A couple quick rounds of Homer to Marge and Pickle Pounders then LBC ICx50 in honor of Crab Legs turning the Big 5-0.
Announcements: Cletus tomorrow will be Deadbolt 4th anniversary Q
Prayer: Lots of recent posts about family and friends dealing with injury and illness. We shared a few then had a slow 10 count for each to lift up their unspoken prayers. YHC took us out in prayer

EC credit to Deadbolt, Nemo, UTI and LipStick

Weather was awesome, effort was awesome. Can’t say enough how much respect I have for you guys.

Was great to see a few faces out there who I had not posted with in a awhile. Calling out Woodcreek for strong showing.

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

Exhaustion in the AM

June 29, 2018/in Morning After /QIC: Lab Rat
PAX: 2%, Lab Rat, Laker, Pickin' n' Grinnin', Stovepipe

Lab Rat, Stovepipe, Pickin’ n’ Grinnin’, Laker, 2%

Warm Up

3x laps around the lot with the agility ladder mixed in at the end, circled up for SSH, Arm circles, and good mornings

The Workout

Lined up along the crosswalk

-5 jumping lunges each leg for every white line until PAX reached the stop line, plank for the 6.

-5 WWIIs back down to the cross walk on each line, plank for 6

-5 merkins each line, bear crawling to next. Al Gore for 6

-5 pulse ups each line going back down, Al Gore for 6

Over to the Rocks

-Around the PAX 2x each calling out an exercise with the rock

Mary

Plank-o-Rama

COT

Prayers for travels coming up for Laker and Stovepipe. P&G and Lab Rat’s job situation, 2% finalizing home inspection for foster care.

Schweddy and Humid

June 22, 2018/in Morning After /QIC: Lab Rat
PAX: 2%, Lab Rat, Laker, Mongoose, Pickin' n' Grinnin'

Pax: Lab Rat, Laker, Pickin’ n’ Grinnin’, Mongoose, 2%

EC: Just YHC jumping some rope

Warm up: Indian run around the perimeter followed by SSH, Imp Walkers, Hillbillies, and Good Mornings

Main Event:

Follow the Leader for some agility ladder and cone drill work. Alternating drills and L or R foot lead.

Build a Bear…nuff said

PAX lined up on one end of the school for 3-6-9s (3 burpees, 6 merkins, and 9 squats). PAX performed full set at start, crosswalk, and end of the lot. Held plank for the 6 and returned to start.

Build a Crab…nuff said though audible was called after 3.

9-6-3s. Same as 3-6-9s but in reverse order; down the lot and back. Early finishers passed the time with EC Mary.

Mary

Pulse ups, supermans, american hammers, LBCs, WWIIs

BOM

Mongoose is navigating the political aspects of school boards and town councils for a school opening, 2% is hiring, Pickin’ n’ Grinin’ and Lab Rat have career issues of varying degrees.

Also shout out and prayers for Bloodsport–Mrs. Bloodsport is being induced today with Baby no. 3!

Ultimate-Disney

June 16, 2018/in Disney /QIC: Breach
PAX: 187, Banana Seat, Breach, Brony, Chips, Crab Legs, Crosby, Dawgpound, Deadbolt, Doc, Emeril, Lab Rat, Lipton, Liquid Force, Magic Band, Pablo, Roger Roger, Skidmark, Slide Rule, Texas Ranger, The Natural, Yogurt

22 posted for some magical ultimate frisbee at Disney on Thursday.

Pax: Crab Legs, Dawg Pound, Emril, Blue Hen, Yogurt, Deadbolt, Brony, Chips, Liquid Force, Crosby, Slide Rule, Pablo, 187, Roger Roger, Doc, The Natural, Magic Band, Texas Ranger, Skidmark, Lipton, Lab Rat and Breach.

Warmup jog around the soccer field circle up for some merkins, partner up for a quick partner carry to the goal box and back. Partners split and we go into two teams Shirts/Skins.

Ultimate across the field, every time the frisbee hits the deck entire pax does a merkin. The team that gets scored on has to do 10 merkins.

1/2 time popcorn Mary (LBC’s WWII’s Mountian Climbers Low Slow Fludder)

2nd verse same as first.

COT-Message was to continue to be a positive influence as we go out into the world.

Prayers for Banana seat as his test results were coming back that day, continued prayers for crab legs

Rockin’ Tabatas

June 15, 2018/in Morning After /QIC: Lab Rat
PAX: 2%, Farva, Lab Rat, Laker, Pickin' n' Grinnin'

5 PAX on this mild Friday morning

EC: None

Warm-up

2 laps around the parking lot followed by SSH, FO arm circles, and good mornings

Main Workout

PAX was led through the agility ladder and into a series of footwork patterns through cones. No one had coffee yet so discombobulated PAX were forgiven.

PAX grabbed a rock for the Tabata set.

Curls for the Girls
Shoulder Press
Tricep Extensions

Rocks were dropped and Merkins and Squats ensued for the next two tabatas.

PAX jumped on a parking space line. Line drills 5 reps each movements

Sprint/backpedal
shuffle L
Shuffle R
Karaoke L
Karaoke R
Sprint/backpedal

Mary

Flutter Kicks IC to 20.

Announcements

Convergence on the 4th of July, details to follow

Prayers

Laker’s 8 year old is getting teeth pulled today, 2% is finalizing foster care paper work, and unspoken

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