Lipsync – Page 11 – F3 South Wake

Sheepdog – menstrual cycle!?!

January 25, 2019/in Sheepdog /QIC: Shredder
PAX: 16-bit, Beater, Dovetail, Farva, Gump, Lipsync, Norm, Shredder

8 Pax did I their thang this morning with some “colorful” commentary from Gump. EC – Beater, Dovetail & YHC. Beater killed it!

Warm Up: Beater led the warm up with a light jog to the back. Pax circled up and ran through some stretching, Sir Fazio Arm Circles , Good Mornings, Merkins, and SSH. (Think I’m missing one).
The Workout: YHC led the workout with step ups, dips, 50 uppercuts. Indian Run to the front. (Que Gumps uncomfortable mumblechatter) Started at one island. Toe taps, cerkins, and fast uppercuts. Then dip kicks to the center island. (He’s still talking) More toe taps, cerkins, and uppercuts. Traveled around the island. Dip kicks to the last island. Rinse and repeat. (Pax 🤢 -not from the workout) Moseyed to the side parking lot. Core/knee strike drills. Then Muay Thai clinch with knee strike. Counter knee strikes. Escapes.
Mary: Dovetail led Mary with some Dollys, Thor’s, and some crazy rotational LSF.
Announcements: BRR signups, “pass it forward” RoadID bands (Gump will buy the next one. Someone take him up on it.)
Prayer: The std. requests plus LED and Dovetail’s sister. Gump took us out.

Surprise… it’s LipSync!!!

January 24, 2019/in Thunder /QIC: LipSync
PAX: Aquaman, Bulls Eye, Crosby, Dusty, Gumby, Kubota, Lipsync, Pikachu

PAX of 8 came out to Thunder to find out who the Mystery Q was going to be

Warm Up

A fun jog up and over the tables under the pavilion to the field for warm up consisting of: Good Mornings, SSH, arm stretching, arm circles and chinooks.

The Workout

Run to the rock pile through and over the playground (including going down the slide) and grab a rock

Rock toss through the sand volleyball court

John Cusack to baseball field for some Jack Webs

Curls for the girls and overhead extensions while walking to next sand volleyball court for more rock tosses

Barely Curling up the parking lot with Crab Walk Rock Kicks back down

John Cusack, Curls for the Girls and Overhead Extensions back to rock pile

Ruh Roh’s and Shoulder press before tossing rocks back to the pile

Partner up and 10 count Double Merkin Burpees while hopping over partner in a Plank… than switch

Mary

LBCs, WWII, Low Slow Flutters, American Hammers and Have a Nice Days (with meditation, prayer, reflection and a car alarm)

Announcements

BRR reminders

We need to all become “Slackers”

Prayer Request

Crab Legs; wounded Police officers and their families; Kubota’s parents, aunts and uncles as they possibly start the process of moving their mother to an assisted living facility; Beaufort’s recovery from hip surgery and any others that I forgot.

ThunderStock

January 16, 2019/in Thunder /QIC: Crosby
PAX: Aquaman, Bulls Eye, Buttjoint, Crosby, Doogie, Dusty, Emeril, Gumby, John Deere, Kubota, Lipsync, M4L, Pikachu, Pony Boy, Quiver, R22, Short Pole, Tofu

4+ mile EC- John Deere, Crosby

EC- (add as others let me know)

Warm Up:SSH , Moroccan Night Clubs, Daisy Pickers
The Workout:

Roxanne– 3:11(26)
M’erkins (during Roxanne)

Rebel Yell– 4:48
Pickle Pounders(Chorus)
Homer to Marge (Verse)
Low Slow Flutter (Bridge)

Thunder– 3:07(78)
Dips Hold in down position and raise up on “Thunder”

Optional Mosey-

Flower– 3:26(30)
Squat up & Down squat hold

Safety Dance– 2:45(47)
Reverse M’erkins On “dance” You come up

Give it away– 4:42
Protractors during verse
15/45/90 start back at 15
LBC’s during the chorus

BRIEF STRETCH

Thunder Struck– 4:52(34)
Double M’erkin burpee on thunderstruck/Thunder

Mary: OYO

American Hammers
Freddie Mercury
Shoulder Taps
Box cutter
Balls to The Wall (With Shoulder Taps x1)

X2

Cobra Stretch

PROTRACTORS 15/45/15/90

LBC

M’erkins x10

Diamond M’erkins x10

Announcements: on the F3 page & Slack, Crosby @Bombshell Saturday Night, Long Ass Run Feb 9(?)
Prayer: Pikachu took is out… Lots of PAX hurting, Raleigh Police officers, moment of silence.

“Lucky” for us you couldn’t “Blame it on the Rain” at Rush Hour during Q Swap Week

January 16, 2019/in AO Post /QIC: LipSync
PAX: Art Vandelay, Buttjoint, Candy Crush, Dice, Disco Duck, John Deere, Kermit, Lipsync, Lucky Charms, M4L, Old Maid, Prepare to Die, Semper Fi, Slide Rule, Speed Racer, Spitz, Theismann, Traffic cone

PAX of 18 , including two FNGs (welcome Candy Crush and Spitz), came out for a 25-minute “warm up” with LipSync before Lucky Charm brought the pain

Warm Up

A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s

The Workout

Part 1 – LipSync

Grab a rock and line up for Barley Curling across the parking lot

Return to starting point with crab walk rock kicks

John Cusack to parking garage for rock Wonder Bra/LBC 11’s

John Cusack back to rock pile… return rocks… hand off to Lucky Charm for the real beat down

Part 2 – Lucky Charms

50 merkins

Run to parking garage and grab sands bags to carry up stairwell to top level of parking deck

Grab a spot on the wall for shoulder tap balls to the walls

Carry you sand bag back down to the pile… the long way

Run to flag poles for Mary

Mary

More merkins and intense row boats from Lucky Charms

Announcements

Q Swap continues

Prayer Request

Crab Legs, wounded Police officers and their families, F3 brother in motorcycle accident, Beaufort’s recovery from hip surgery and any others that I forgot.

Compression packages

January 12, 2019/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Beater, Bernie, Blue Hen, Cowboy, Dauber, Dawgpound, Deadbolt, Doc, Double Doink, Dovetail, Draper, Full House, LED, Lipsync, M4L, Nemo, Oh Yeah, Pac-Man, Pikachu, Pony Boy, Psi, Sassy, Short Pole, Skidmark, Slide Rule, Slurpee, Squatter

U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.

Fartsacks: UTI – Alarm Misfire??

Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford

We Pickle Pound This Town

January 6, 2019/in U Turn /QIC: Skidmark
PAX: 187, Aquaman, Banana Seat, Beater, Bernie, Blue Hen, Brexit, Brony, Bulls Eye, Clouseau, Dauber, Doc, Dovetail, Farva, Full House, Gump, Hasselhoff, LED, Lipsync, M4L, Maybelline, Nemo, Oh Yeah, Pikachu, Pilgrim, Pony Boy, Psi, R22, Sassy, Short Pole, Skidmark, UTI

Finished the deck…..

January 3, 2019/in Thunder /QIC: John Deere
PAX: Aquaman, Bulls Eye, Dusty, Gump, John Deere, Lipsync, Pikachu, Skidmark

Nice turn out tonight with PAX of 8…

EC: Deere 3.5miles, Skid Mark 4miles, Lipsync 5miles. Gump & Pikachu Ping Pong.

Warm Up: mosey to shelter, Arm Circles fwd & rev, Daisy pickers, arm stretches.
The Workout: Deck of cards: Number of reps preformed based on card number picked.

As we completed the entire deck the following happen…..

Hearts = Cadence Mountain Climbers x 104

Diamonds = Diamond Merkins x 104

Clubs = Cadence Balls to the Wall x 104

Spades = PAX member picking card calls it (examples: squats, homer to marge, wide merkin etc) 104 reps of various.

Joker =2 x 15 Double Merkin Burpees

Mary: 25 Cadence American Hammers, Protractors 10 Cadence, 22.5, 45, 90, 45, 22.5

Announcements: Blue Ridge Relay sign up, Long Ass ATT Run Feb, Q Swaps.

Prayer: Rams leg and head, Aquaman keeping his head in the game and sticking to F3, Crablegs, Doug Stein recovery (I must apologize there were a couple others I forgot)

2nd F Tapline

Peace Out 2018!!!

January 2, 2019/in Mutiny /QIC: LipSync
PAX: 16-bit, Farva, FedEx, Fonzie, Gump, H1N1, LED, Lipsync, Messi, Modify, Norm, Patch, R22, Stovepipe

PAX of 14 came out on New Year’s Eve to say “Peace Out 2018” with a “Rocking Good Time”

Warm Up

A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s

The Workout

Rotating rock circle with curls for the girls, shoulder press, rows and triceps extensions

Barley curling across parking lot

Rock kicking crab walk across parking lot

Al Gores with rock against wall

John Cusack rocks back to rock pile

Bear Crawl across parking lot with 2-4-6-4-2 merkin pyramid

Mosey to tennis courts

Your gents on the fence (balls to the wall)

Mary

Around the horn 5 count

Announcements

Changes coming to Mutiny in the New Year (BBs, more flags, more Leaders, etc)

Future work needed at Woolfie’s house

Prayer Request

Crab Legs, Noah’s Ark, DD’s family and Boy George’s son

U-Turn

December 29, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Boy George, Doc, Farva, Forceps, LED, Lipsync, Maybelline, Nemo, Oyster, Psi, R22, Roger Roger, Skidmark, Slide Rule

17 Pax training for the upcoming marathon season. Welcome FNG Maybelline.

Warm Up: Imperial Walkers, Hillbillies, SSH, Jog in place with high knees and asskickers.
The Workout: Standard U-Turn route
Mary:
Announcements: Q-source, Q Swap, Breathtaker
Prayer: Double D,Ausfart, Crablegs

Christmas Time at Mutiny

December 24, 2018/in Mutiny /QIC: Messi
PAX: 16-bit, Banana Seat, Dovetail, FedEx, H1N1, Lipsync, Messi, Modify, Puddles, Rut, Sweep

Pax of 11 joined the family fun Christmas festivities in the gloom at Mutiny hosted by father (H1N1) and son (Messi). Welcome to 2.0 FNG – Sweep!

Warm Up: Lap around the track. SSH IC x 10, good mornings IC x 10, IW and HB IC x 10
The Workout:

Mosey’d to the rock pile where each Pax picked out a rock of choice for some Christmas fun! Rinse and repeat after each round.

C – Curls for the girls x 15 IC

H – Heavy Freddie’s x 15 IC

R – Rapid Fire Rock Set (ruh-rohs, standing chest press, tricep extensions, overhead presses) x 15 each with no rest between

I – Indian run around the field carrying rock

S – Squerkins x 10 and then switch with partner

T – Turkish getups with rock, 10 on each side

M – Merkin mania (diamond, regular, and standard) x 10

A – Al Gore with rock for 60 seconds around the horn

S – Smurf SSH

Mary: Round the horn each Pax called an exercise x 10
Announcements: Inaugural 8k and 16k race in HS (look on Facebook for F3 promo code). Convergence for repairs for Wolfies house (be on the lookout for post by Lip sync for details)
Prayer: Families celebrating first Christmas without loved ones.

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