EC: Dawgpound, Buford, Emeril
FNGs: None. Not a single one.
Warm Up:
Onnit Warmup 2
The Workout:
Stand Your Ground 2
Mary:
Onnit Cooldown 2
Announcements:
Oakwood 24 this Saturday.
T-Claps (Recognition):
Prayer:
All families during the Holidays
EC: Banana Seat, Yosemite, YHC “Lipstick Fritter Bound for these Guys!”
Warm Up: Quick loop around Soccer fields and circle up in lot.
SSH x50
Daisy Pickers x15
FAC x10 Fwd/Rev
Overhead Claps x15
Seal Claps x15
Monkey Humpers x10
PAX was informed of Delegation Week Day 4 and today’s luck winner was M4L
The Workout: Mosey to the halfpipe hill. Crab Walk with feet first up the hill. Army crawl up the hill.
Indian Run over to Big lot for 10 Rounds with Tyson. Burpees, Merkins, Squats, WW2 in the corners. I believe we did 4 rounds 10-7 🙂
Mosey over to the abyss. Bear Crawl Face Fwd down the stairs, SSH for the PAX to complete and recover on the jog backup. Repeat x2. Indian run back to lot
Mary: Pickle Pounders x25, Boat Canoes x20, American Hammers x10
Announcements: Frosty Dec 7. F3 Southwake Holiday Party Dec 14, Please RSVP or just showup. Oakwood 24hr with Frey Daddy Dec 21
T-Claps (Recognition): Grimmace for coming backout to the gloom after his debut at Ground Pounder
Prayer: Quiver’s Family, Crablegs. Yosemite’s church family for the passing of a young lady in a car wreck
YHC arrived at 0455 to set up the agility course on the courts. 0503 planted flag. 0507 no other cars pulling in for EC for off I go. Arrived back to a HC Deadbolt a long with M4L and Mookie making a visit to KG after a little smack talk. Hope they return soon. Here’s what we did.
FNGs: No Way
Warm Up:
Lap in parking lot with slides and carioca on parking lines
Circle Up
Air squared x25 IC
Plank jacks x25 IC
Carolina Dry Docks x20 IC
Sumo squats x25
The Workout:
Mosey to the rock pile.
Rocks – from ground up, curl, out, in, curl, tap ground x20 (2 rds)
Baby dips on curb
– leave rocks out for later
Mosey to courts
Agility course set up with ladders, cones, hula hoops on ground.
Two lines – 1 HIM runs the course while others do an exercise AMRAP until line is complete
4 rds – preachers seat with seal claps, WWII’s, nipplers/werkins, lunges/squat jumps
Back to rocks
Rock curls x25 slow IC
Skull crushers x25 slow IC
American hammers x20 IC
R&R
Mary:
Crab cakes x15 IC
XO’s x10
Hello Dolly x15
J-Lo’s x15
Announcements:
Frosty sign up, q sheet, Xmas party, Oakwood24
T-Claps (Recognition):
M4L, Mookie, Deadbolt making a visit to KG
Prayer:
Crab legs treatments, Cowboys co worker, sprinkler travels
Great job by all HIM! Until next time…
BS Out!
10 Pax today at Purple Cobra. Thanks for the strong effort Men.
FNGs: None
EC: Warbucks, Emeril, Dawgound, Axe, 187
Warm Up: Lap, 10 burpees OYO, merkins X 10, SSH x 30, windmill x 10, good mornings x 10
The Workout:
Hallelujah Indian Run around shopping center x 2.
Gathered at loading docks for balls to the wall and peoples chair (10 count each Pax) x 2.
Grabbed rock(s) and moseyed to hill across the parking lot for 40’s. Start at bottom of hill run to top, repeat. Exercises were curls for the girls and tricep extensions.
Moseyed back to loading dock and dropped off rocks. 1 burpees OYO.
Hallelujah Indian Run around shopping center x 2.
Mary: Merkins x 10, LBCs x 50 (in cadence), Merkins x 10, low slow flutters x 10 (in cadence)
Announcements: M4L is taking up shoe donations for Healing Transitions. Veterans Day is Monday. See a Vet, thank a Vet.
T-Claps (Recognition):
Prayer: YHC took us out.
It’s been a long time since YHC and Pikachu co-Q’ed a workout together so we figured we give it a shot. Some mumble chatter about how many miles we were going to get in.
EC: Emeril, Dawgpound, Warbucks, Full House, Pablo, UTI, Skidmark, 187 (a little late)
Fartsacks: Mookie with the HC last night. Much like the Patriots last night he didn’t show up.
FNGs: None
Warm Up: 1 lap around with SSHsx10, Good Mornings x 10, IW x 10, Hillbillies x 10.
The Workout: Indian Run Merkin Mile with 12 merkins every quarter mile.
Switch off to Pikachu:
We did some running backwards up the ramp with a variety of exercises at the top including squats, Step-ups, box jumps, Russian Dips. 1 time we did a bear crawl up the ramp. Made our way around the park and did a set of Erkins, Derkins, Dips.
Mary: Plank hold. Side crunches. Have a nice day.
Announcements: CSAUP Frosty Dec 7, Christmas Party Dec 14, Oakwood 24 hour Dec 22.
T-Claps (Recognition): Midget posting after running long on Saturday and attempting 50 miler.
Prayer: Full House’s aunt.
We got 3 miles and Pikachu took us out.
FNGs: Swiss Miss
Warm Up: Merkins, SSH, Imperial Walkers, Good Mornings
The Workout: PAX jogged down from the tennis courts for a quick warmup in front of the amphitheater. From there we took the amphitheater concrete for a name game workout. This workout was one of my favorite Thunder workouts led by John Deere. Small change was made to the workout in that for more popular letters I added an additional exercise so we didn’t over utilize one exercise. We picked a PAX Member and then worked thru the exercises that spelt their name. We made it thru all the PAX with some slight modification. Only spelt Yellow for Yellow Cake and Midget for Midget for Life.
A– Choose your own Ab Exercise N-Nipplers or Nolan Ryan
B– Burpee or Balls to Wall O-One Leg Burpee or OYO Exercise
C– Carolina Dry Dock or Chilly Jacks P-Patty Cake Merkin(team)
D- Derkin or Dips Q-Q Choice
E- E2K (Mary) or Escalator (stepups) R-Reverse Crunch or Russian Dips
F- Fire Drill or Flutter Kicks S-SSH or Smurf Jacks
G-Goofball or Guantanamo T-Turkish Get Up or T Merkin
H- Hand Release Merkin or Homer 2M U-Up Downs
I-Iron Hulk or Imperial Walker V-Van Goghda
J-Jump Squat W- War Hammer
K-KNerkin – Knuckler Merkin X-X’s and O’s
L-LBFC’s Y-Yurpee
M-Monkey Humpers or Mountain Climber Z-Zombie Walk – Lunge Walk over long area
Mary: We did core work throughout the workout and didn’t have any additional time for Mary.
Announcements: Same stuff we’ve announced all week and on slack
T-Claps (Recognition): N/A
Prayer: Family of girl that was hit by a car. Some others that I forgot because i’m writing this 2 days later.
Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.
EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs: Does Midget count???
Warm Up:
Did a quick lap around the parking lot for it was a cold morning. Then everyone grab there bell and we made our way to the playground.
Circled Up for the following:
Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse
The Workout:
Started things off with a couple of full body kettlebell exercises.
3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm
Next we took a quick jog to the Pavillon to grab a spot at the wall.
5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
After the wall sit circuit it was time to get into some legs
2 Rounds of Single Arm Cleans and lunges. This is an incremental exercise. We start with doing 1 clean each arm then one lunge each leg. We then increment from 1 to 5. All the cleans are done first and after they are completed we move to the lunges. I personally felt tired at this point.
Next we took another trip to the wall.
5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
We can back for another flow. This one was a straight leg deadlift, clean, and clean squat. We did two rounds of this flow with 10 reps. During the second round I asked everyone to partner up. I wanted us to get some work on the pull ups. I am personally awful at pull ups and need to get better.
Each pax had two sets on the pulls ups. I personally want to thank Lucky for pushing me here. I need it.
Next I wanted to move into some chest/back exercises. We started Bridge Alternating Chest Press. The mumble chatter really picked up here. I felt like the workout intensity was not hard enough at this point. So we took another trip back to the wall.
This time was a bit different. We did two rounds of the following.
5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.
After this was completed we went back to the playground for Mary
Mary:
Midget Flow. Only time for one pass.
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)
Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th
T-Claps (Recognition): Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:
Girl in Holly Springs that was hit by a car
Health for all pax
EC: Pikachu, Coal Ash, Maybelline, Dawgpound, 187, Emeril, Dumbo, ShamWow! Axe M4L on the Ruck. Anyone else?
FNGs: Not today
Warm Up: Quick Mosey around the lot back to the flag, Windmills x10, 5 Burpees OYO… (Didn’t you advertise no burpees? Yes, yes I did.), Frankenstein x10, 4 Burpees, Hillbillies x10, 3 Burpees, Imperial Walkers x10, 2 Burpees, SSH x41, 1 Burpee. Let’s do this thing.
The Workout:
PAX lined up to form 2 lines of 7. Death March w/ the last runner dropping for 10 Merkins. Continued for 2 cycles which led us to the top of the road by the school. From there, last in was Emeril and ShamWow! Where we broke for a return back to the closer lot on the right.
PAX found a space to line up side by side in a chill-cut. YHC indicated that first PAX start bunny hopping over and down the end of the line. Couldn’t start the next PAX until the previous found the end. One cycle through.
Re-formed Death March with 5 Merkins and jail broke at the playground hill to the “bowl”.
At the bowl, YHC instructed same lines split in different directions. At the top of first hill Star Jumps x10, other hill Monkey Humpers x10. Continued until 40 count complete.
Mosey to the stairs. Squat hold for the 6.
YHC laid out the plan… First group of 7 would go down the stairs as Bear Crawl with 5 Merkins at each landing (overheard “Is this even safe?” as Pikachu darted down into the gloom) rinse and repeat back to the top. While waiting second group completed Star Jumps OYO. Switch.
Next all PAX down the stairs, return back up with Bunny Hops for each step.
Mosey back to the flag!
Mary: Squat hold for the 6 in. WWII x41, Freddy Mercury x41, Homer to Marge x10 + RL/LL, Have a ni- “we can’t not finish the last 11 right?”, Homer to Marge x11.
Announcements: 12/7 South Wake CSAUP…Details coming soon. 12/14 Holiday Party.
T-Claps (Recognition):
Prayer: Yesterday’s tragedy with 14 YO girl being struck in traffic. Unspoken. YHC took us out.
Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever… Sorry PAX, UTIs head is a little spinny this week. (more than usual even)
EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu
FNGs: 0
Warm Up: Overhead Arm Stretch, SSH, 1 lap around the Ivan lot
On the warm-up Flanigan commented on the lack of Burt Reynolds. No F3 guy named Burt, no Q with a stash, or with a cowboy hat. He was promised Burt F-ing Reynolds!!! I told him… dude fartsacked…. it happens…
The Workout: 15x for each single hand move 30x for each 2 handed move
This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form. Thank you guys for your leadership. Lots of post workout praise for my time in the hot seat. Thanks for the encouragement HIM. Appreciate all of you!
Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:
Reminder. Oct. 12th is the picnic. Signup sheet is posted. Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing
10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after
T-Claps (Recognition): Those in attendance at Ivan. Thanks for the support.
Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps
Prayer: That 187, Bernie, Sassy’s beer mile team loses graciously
For serious… YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.
An elderly family friend of YHCs has been hospitalized. Praying for the best and for her family as she recovers.
PAX of 6 for EC and 11 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout $105 spent on breathtaker could buy. Thanks to Deadbolt and Midget for stepping up with the bidding to secure breathtaker. Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for a C0-Q that was sponsored by the most hated team in the NFC East.
EC: 187, Dawgpound, Emeril, Midget4Life, Dumbo, Axe,
FNGs: None
Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x20; Hillbillies x20; Sir Fazio Arm Circles. There was a lot of mumble chatter from the PAX this morning during warm-up, so 5 burpees OYO.
The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school. Q had the group stop to do some exercises which allowed all PAX to catch up; half the PAX held BTTW while the other half did mountain climbers in cadence x20 then switch and repeat. PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps. PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII, then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps. Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop. Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag. On the way to the flag, Q stopped back at the football stadium entrance to repeat 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps and then revisited the wall where partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of shoulder taps, partners switched places and repeat. PAX regrouped into 2 Indian Runs back to the flag for Mary.
Mary: All exercised done in cadence: LSF x20; Homer to Marge: 10 regular, 5 right leg up, 5 left leg up; Box Cutter x20; LBC x20; Pickle Pounders x10; HAVE A NICE DAY!
Announcements: Southwake family picnic, GrowRuck registration is open but it seems Midget and are the only PAX brave enough (check out this link: F3 GrowRuck)
T-Claps (Recognition): Dumbo and Dawgpound pushing the pace during EC!
Prayer: Bernie’s Family, Shredder and his family, Crablegs, PAX brave enough for GrowRuck