Tag Archive for: Lipstick

We Did a Whole Lot

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Warm Up: Jog around the soccer field, circle up at start for Good Mornings, SSH, MNC, leg stretch, arm/shoulder/chest stretch
The Workout: On the jog to the big lot. As promised, we would do a whole lot.  Partnered up for accountability and started in one corner. On the jog midway up the side, stop for 12 count merkin, x2.  To next corner for 12 count squat jump 12 count, x2. Next corner for 12 count WWII, x2.  To midway and stop for shoulder taps ICx12, x2. To corner for Mt Climbers ICx12, x2.  Back to start for pickle pounder ICx12, x2.  Key was to rest on a 10 count between sets.  Did 2 laps.  Lined up and did suicide sprints out and back using the parking lot islands as the stop and turn points.  At each turn did 1 set of 12 of the same order of exercises from the lap run around the lot.  On the jog back to start and covered in the range of 2.2 miles total.
Mary: Back to start for a quick round led by Emeril
Announcements: 5 year convergance, 9/11 stair climb
Prayer: Lucky Charms, DD, Crab Legs.  New Mexico took us out in prayer including a much needed moment of silence – thank you brother for giving us all the right perspective to start the day

EC credit to 187 (great to see the progress on recovery), Mookie, The Natural, Nemo, Pablo, Axe

Credit to Emeril, Mookie and OCR for a Thunder/Disney double down

Credit to the newer guys.  We are lucky to have you and you are getting stronger and pushing all of us

OCR – go out and get the 5 pack tomorrow

 

Unofficial Official P2P F3 workout

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Warm Up: N/A – Who needs a warmup for a 5 mile jog.   I warmed up on the toilet bowl before I left the house.
The Workout: Run 5 miles
Mary: Mary who?  She didn’t run with us this morning.
Announcements: We didn’t have any
Prayer:  Lucky Charms

Day 1 of OCR’s 5 Pack

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Pax of 22 making sweat angels at Paradise City

EC: Emeril, Nemo, Peeping Tom, Squatter, Dawg Pound, Lipstick, 187, Axe

Shout outs:  Yogurt for grabbing the 6, Lipstick and Nemo for extra extra credit, M4L on the Q Assist, Mookie working hard on the ramp, Squatter for traveling in, Dumbo for not throwing up

The Warmup

Quick warmup jog

½ mile job with warmps – SSH x20, Imperials Walkers, Appolo Creed Burpees, Good Mornings/Windmills,

 

The Workout:

Partner Dora

Balls to the wall/Partner Dips x3 rounds

Mary:

LBC’s, Low slow flutter, Homer to Marge, Elbow to Knee crossover situps, stretches

PRAYERS:

Crablegs, Double D

Announcements:
OCR working on a 5-pack this week.

Lipstick Virgin Q at the Farm

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PAX: 187, Lucky Charms, Brony, Webex, Skidmark, Doc, Warbucks, PSI, Peeping Tom, UTI, Forceps, Axe, The Natural, Straight Cash, Cowboy, Pikachu, Yogurt, Lipstick, Crosby, Brexit

Warm Up: Nice 1 mile jog over to Sugg Farm for a change in scenery.  Circle up for SSH x32, Daisy Pickers x16, FAC x8 (Forward and Reverse) Count off 1’s and 2’s
The Workout: Mozy over to Heartbreak Hill and Soul Crusher.  1’s took Heartbreak and 2’s on Soul Crusher. Q called for 3 circuits of hill repeats with 10 burpees at the bottom and 10 diamond merkins at the top.  After 1 time thru, Q called for a modify of x2. (Credit to Pikachu & Lucky Charms for x3 to pick up the 6).   Pax took a nice 1 mile jog back to tennis courts for Mary
Mary: Pickle Pounders x16, Low Slow Flutters x10, Pickle Pounders x10, Low Slow Flutters x10, Diamond Merkins x10
Announcements: CSAUP tomorrow
Prayer: Warbucks family (Lost his son at 6 weeks of age, 2yrs ago today), PAX that are injured, Foghorns family as he lost his father yesterday

Proverbs 27:17  “As iron sharpens iron, so a man sharpens the countenance of his friend”

Men tend to keep things inside and this verse tells us though the power of being there for a friend.  Not only is their bonding that occurs but being there for a brother in Christ can uplift them, keep them accountable and makes them feel better.  Men need each other in the worst way and we tend to bottle things up and that leads to problems.  If you know someone you could reach out to, do so today!

Substitute Teacher

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UTI woke up not feeling well so Nemo took a quick glance at the workout he had planned and the PAX headed out to put in the effort.  EC credit to Nemo, Mookie, 187, M4L and Axe (with and “e”)

Warm Up: Lap around soccer fields followed by circle up for SSH, Good Mornings, Fazio Arm Circles, and some leg and arm stretch.
The Workout: Over the half pipe we split in 2 groups, each taking a hill.  OYO with accountability we lunge walked up the hill, 10 count Mt Climbers at the top, jog down and 10 Shoulder Taps IC.  Repeat x5.  Back the building we alternated Balls the Wall and Squat Jumps.  Started on a 10 count, then 15 and 20.  Did the same with Preachers Chair and Dips on the benches.  On the jog to far corner of soccer fields we partnered up.  Partner 1 was on the run down the greenway to the road and back with a nice uphill to finish, while partner 2 was doing LBCs or Squats.  Each ran the hill twice and each set of partners completed 200 LBCs and 200 Squats.  Split up for Indian Run to meet back at far corner of fields.
Mary: Circled up for a quick set of LBCs, Homer to Marge, Low Slow Flutters, Pickle Pounders and more LBCs.
Announcements: CSAUP this Saturday.  Lip Stick VQ Cletus tomorrow (look for some serious hill work)
Prayer: Lab Rat’s cousin’s baby still being treated, Double D and his family.  We talked about the message Double D shared at Possum Trot – the value of when we lift each other up and the video clip he posted about “Shoulder Taps”

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!

 

Happy 50th Crab Legs – RESPECT!

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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.

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?”

 

 

Pilgrim Rock

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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

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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