Tag Archive for: M4L

Florence, 80s Hip Hop and Burpees; Life doesn’t get better

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9 Members of the Crazy Ivan Pax braved the wind to do a Burpee base workout.  Thank you Emeril for the Men’s Health Article!!  Midget suggested some Bobby Brown and 80’s Hip Hop Music so it was played until Mary.

Warm Up:

Lap around the Soccer fields
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Imperial Walker Squats
Good Mornings
Daisy Pickers

The Workout:

Kettlebells where placed in the middle of the Shelter.  Pax split up one group went to the rock wall the other to the open end of the shelter.

Countdown from 5 Burpees to 1 Burpee.  The Burpee though was a Tuck Jump Burpee.  After you did the 5 Burpee you bear crawled to the middle.  Grab a Bell and Did 15 Standing Chest Press Squeezing the bell in your hands.  Then you bear crawled to the other side and did 4 Tuck Jump Burpees.  Repeat down to 1 Tuck Jump Burpee.

Countdown from 5 Burpees to 1 Burpee.  The Burpee though was a Plan Jack Burpee where you did at least 3 plank jacks.  After you did the 5 Burpee you bear crawled to the middle.  Grab a Bell and Did 10 Goblet Squats.  Then you bear crawled to the other side and did 4 Plank Jack Burpees.  Repeat down to 1 Plank Jack Burpee.

Next all the bells where moved to the Burpee locations.  You then did 5 Kettlebell Deadlift High Pull Burpees and Gorilla walked to the other end.  You did 5 more Kettlebell Deadlift High Pull Burpees.  Repeat as you count down.  We stopped at 3 for Midgets Special Song.

Next it was Bobby Brown “My Prerogative”.  Staring in Mountain Climber position you mountain climb until Bobby said “Prerogative”  then you did a Burpee and got back into mountain climber

Mary:

Canoe Shoulder Pulses
Homer to Marge
Right Leg over Left Knee Crunch
Left Leg over Right Knee Crunch
Box Cutters
Low Slow Flutter
LBCs

Did some final stretching so this Q could stretch out his hips.

Announcements:

New AO Starting September 25th at the Harris Teeter at Sunset and Holly Springs Road.  Name is finalized but wasn’t announced.  Q will be Crazy Ivan’s own Peeping Tom.

Prayer:

Crab legs, Clay, all without power.

2 Years of the ‘Chu – Part 1 of 2

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YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.

Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).

Warm Up:

Mosey to grass parking lot by rock pile.

SSH x20

Good afternoons x10

Standard Merkin x20

Mountain climbers x20
The Workout:

Tour de Womble:

Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.

Half of pax on bars, half on the grass for deep squats.

Reps of 10 and 15 for each group of pax

Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.

Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)

Mosey to hill between greenway and opening in fence between baseball fields

Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.

Mosey to grass near batting cages – stopped for some Mary to show off to the parents.

Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:

Triceps x15

Deadlifts x15

Curls x15

Overhead press x15

Groundpounders x15

Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:

Low slow flutter, freddy mercury

Stretching routine:

Tabletop -> cat/cow

Plank – runners pose down onto elbows

Plank – pidgeon
Announcements:

South Wake Beer Mile 10/13
Prayer:

Hurricane Florence safety

 

Block Party

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Warm Up: Easy run down to concession stand area for several w/u exercises consisting of SSH, Cotton Pickers, Fozio Arms, Good Mornings, Squatted T-claps all IC.

The Workout: Return to main parking lot, retrieve cinder blocks from truck and make our way to end of tennis courts for line up. Series of exercises advancing blocks John Cusac or cradle carrying across all 4 courts to opposite end but stopping after each court for 1st series of uneven merkins, 2nd series of rut rows, 3rd series of overhead presses, 4th series of curls for the girls all called out by individual paxes for sets of 5/10 or 6/12 or ups. Drop blocks at far end hold plank for the six and then all sprint back to the start. Bear crawl across all 4 courts back to blocks and switch blocks. Rinsed and repeated x4 with duck walk next back to blocks next time. Recovered with BTW count of 20. Brought all 4 exercises together on last trip across all 4 courts back to blocks starting out with spider mans across 1st court followed by bear crawls, followed by duck walks, followed by crab walks. Ended session with 10 burpees OYO. Returned blocks to Double D’s truck.

Mary: 50 LBC’s, then YHC called out 3 pax who had been attending F3 less than 8 weeks to each lead us in an exercise. Cowboy/ 10 box cutters, Dumbo/ 10 low slow flutters, Messi/ 10 WWII’s – special shout out to Messi who’s only 11 years old!

Announcements: Pikachu’s 2 yr. anniversary tomorrow at Disney, Kenny’s Grave tomorrow.

COT: YHC shared scripture from Psalms 118:24 “This is the day the Lord has made; let us rejoice and be glad in it”.  In the midst of the storm, including Hurricane Florence on the way as well as the storms in our lives, can we still rejoice and be glad in it? Yes we can, because the Lord made this day and  tomorrow day and every day hear after for us. Time is our gift back to Him so in the midst of our storm look for ways to rejoice. Name-a-rama.

Prayer: Bubblewraps (Brad George) wife Kelli George in her early 40’s having double mastectomy due to breast cancer, Roger-Roger’s neighbors son Clay, Crablegs, H1N1 friends having marital issues, Banana Seat’s father-in-law waiting on MS test results. YHC took us out in prayer.

9-11 Stair Climb

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Warm Up:

There was none.  I guess the first flight of Stairs

The Workout:

Stairs, Stairs and more Stairs

Mary:

Some abs where done after some Stairs

Announcements:
Prayer:

Midgets Daisy Dukes

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7 Pax at 5:15 for EC.  Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair.   He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout.  Solid work today fella’s.

Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.

Warm Up:

½ mile jog

½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles

The Workout:

Partner up.  One set of partners on one side of the parking lot and the other set of partners on the other side.

Run with hose to someone on other side pass it on.  Do this back and forth with two different hoses.  In between the Pax not running did a variety of exercises

Move to ramp for Lazy Dora.  x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).

Mary:

Freddy Mercury
Good Mornings
Stretches
Yoga

Announcements:
911 Stair Climb tomorrow

Looking for 2 new Q’s to take over Wednesday evenings at Thunder

Prayer:

Blessed are the peacemakers, for they will be called children of God.

Matthew 5:9

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Recount at U-Turn…18 PAX for 5-6 miles, humidity, and strong hill work

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After a travel week out west, YHC was looking forward to a much needed return to the gloom to kick off Labor Day weekend with some quality miles at U-Turn. As the Wescott clown car traveled down Holly Springs Rd, Boy George and WebEx were seen getting some extra EC miles from Womble. As we approached the Starbuck’s parking lot, we were greeted to a large number of PAX loosening up.  Race season is definitely here.

6 o’clock hit and started with some dynamic stretching as follows:

Warm Up:

Light jog around drive-thru side lot.

Circle up for Fazio Arm Circles (10F\10B), Michael Phelps, Air Squats x10, Butt Kickers x10, split group across the lot for carioca to the dumpster R over L and back L over R, High Knees to the dumpster, Butt Kickers back, Toe walks to the dumpster\Heel walks back. PAX circled back up for a 10 count of Figure-4 stretches to open up the hips.

The Workout: 5+ mile Scout Run with PAX picking up the six periodically throughout the route. PAX were seen pushing hard up Library Hill this morning. Strava later revealed that 7 of the Top 10 times for that segment of the route this year are owned by members of F3-SouthWake. Way to push, Men!

Announcements: 9/11 Stair Climb, BRR next week. Kudos to Norm for posting a 5-Pack.

Prayer: Continued prayers for CrabLegs, Prayers for Darby who lost his friend this week and to his friend’s family. Roger Roger’s neighbor’s son, Clay, who is undergoing treatment for a spinal cord tumor.

F3 Dad’s Camp_8_18_2018

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Warm Up:

SSH, Imperial Walkers some other stuff I can’t remember

The Workout:

5 different stations led by 5 different PAX.  Two stations included the PAX’s 2.0

Mary:

Circle up in smaller groups to name the 2.0 FNG’s

Announcements:

N/A

Prayer:

See CHiPS video when he posts it.

Questions Answered

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Pax of 17 came out on a drizzly Monday morning to answer one question – was Pikachu done using his new job as an excuse?

~7 Pax got in EC at 5:15. Wescott grabbed another FNG so disclaimers were read and we were off.

Warm Up:

Run to the top of the ramp:

SSH x20 IC

Daisy Pickers x10 IC

Run to corner by tennis courts doing kareoke, backwards run, and butt kickers on the way.

 

The Workout:

Run back to bathroom trailers to get Midget. Stop at the first island – bear crawl to the 2nd island. Crab walk back.

Now that everyone was accounted for the main event could start. Run to the bottom of the ramp for some shortened 21s:

10 Burpees at the bottom

Run to the top

11 LBCs

Repeated down to 6 burpees and 15 pickle pounders since they’re our favorite. Threw in some backwards running, a bear crawl (that got audibled to 2/3 of the way – that’s a long ramp) and some runs all the way down to the stop sign off the entrance road.

Did one more quality burpee at the bottom and then went to the basketball courts for the grand finale.
Mary:

Given the storms the night before it only seemed appropriate to do Thunderstruck – nearly 5 minutes of SSH with some more burpees mixed in.
Announcements:

5 year anniversary convergence – last Wednesday in August

9/11 stair climb – 5:30AM start, will be finished before 7.
Prayer:

Verse of the day – Psalm 102:25-28. “Never be afraid to trust an unknown future to a known God”

Crab legs.

Doug at Hope who is recovering from a broken neck.

 

Always a privilege men – thank you for the honor.

And yeah Dog Pound – I’m back.

PS – Welcome FNG Sharapova.

U-Turn 8_11_18

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Warm Up: We warmed up
The Workout: We ran.  5-6 miles
Mary: Stretched with some Yoga moves by M4L
Announcements:  Can’t remember
Prayer:  Can’t remember

We need answers

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Pax of 24 @Paradise City looking for answers to Emerils questions and get some BRR training in.

Will Corporate Java Edwin Gonzalez show back up at F3 again?  He didn’t’ show up this morning. Maybe he’ll show up at Nutcracker
Will Jason DeFreitas verbal HC Saturday hold?  Yes.  He also brought most of 12 oaks with him
What has John Collins dreamed up for us on his trip out West? He didn’t dream. He had a nightmare.  We were all in it.
Is Ryan Hooper and Mike Edwards back from vacation and ready to get back to work? Yep.  Buford brought some Blanton’s back with him also. Bonus!  THE Dawgpound was working hard out there.  Trying to burn off all the brownies he ate in Colorado
How long will Chris Adkins use this new job as an excuse to no show? To be determined but Monday appears to have been excuse day for this guy
Will we get Owais Patel to ever HC in the comments? Or is he to afraid?  Still no HC but he did post in Wrightsville so we’ll give him credit here.

EC:  Emeril, CHiPS, Dawgpound, Nemo, UTI, 187, Lipstick, Mookie, Axe, Pablo, Skidmark

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings courtesy of The Dawgpound.  Guy loves these for some reason.  Fazio Arm Circles, Imperial Walkers, Hillbillies, Tricep Dips

The Workout:

24 Pax all in one line in the parking lot

On your 6

Flip, jump and sprint to other end.  Merkins until your told to stop.

Back on your 6.

Flip, jump and sprint to the other end.   Squats until your told to stop

Rinse, Repeat,….never ending.  CHiPS “We aren’t stopping until one of you throws up”

No one threw up but a couple came close.

To the ramp.   Suicides until an exercise was called out.  (WWII’s, Pickle Pounders)

To the courts for Mary.

Mary:

Good Mornings, again courtesy of The Dawgpound
LBC’s – I don’t remember
American Hammers – Patch
Pickle Pounders – 187
Merkins – UTI

Announcements:

Derek Davis run Saturday
F3 Dad’s camp this weekend.  Still openings
Two new options for running.  Weds at Ting – Running for the Johns and Sunday at Womble – Any Given Sunday

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis.

Psalm 55:22

22 Cast your cares on the Lord
    and he will sustain you;
he will never let
    the righteous be shaken.