4 men and 1 midget with a skirt posted at Crazy Time. Post photos of Crosby have surfaced fueling midget’s desire to wear women’s clothing.
Warm Up: The first mile in the dark
The Workout: 100 pull-ups, 200 merkins, 300 squats, 2nd mile
Mary:
Announcements: August 29th 5 year anny
Prayer:
Pax of 17 came out to Disney for some cool but humid leg work. Unfortunately there were no turkey legs to be found 🙁
EC: 187, Nemo, Lipstick, Axe
Warm Up:
It began like many other Disney workouts with a run around the soccer fields. We circled up for some Good Mornings, Mountain Climbers, Side Straddle Hops, and completed our workout with a nice Indian Run to the STAIRS OF DOOM.
The Workout:
We paired off to take on the STAIRS OF DOOM. Partner 1 ran down the stairs, completed 20x Star Jumps, and then ran back up the stairs. Meanwhile, partner 2 completed as many Merkins as they could OYO. The partners swapped off and exchanged Merkins for LBCs for Planks (one round of each until both got a shot). Once we got to planks we did a little Plank-O-Rama to keep things interesting and had the remaining stair climbers join in as they finished.
We took a short breather and a 10 count before a Mozy to the “walls”
Partner 1 bellied up to the bathroom wall for some Balls to the Wall while partner 2 completed 20 box jumps at the short wall. The partners swapped out for 3 rounds. Again we waited for the 6 with some Plank-O-Rama
Mary:
Box Cutters, Low Slow Flutters, Diamond Merkins, Burpees, World War I’s, Goofballs
Announcements:
New Running AO “Running 4 the John” started on 8/8 at Ting – Will continue weekly Wednesdays @ 5:30AM – 5 to 6 miles
Convergence to honor Ankle Biter @ Vance Elementary this Friday @ 5:30
Some folks will be out at the Derek Davis 5k on 8/18 – Look to Lipstick to meet-up and warm-up near the shovel flag
Lab Rat reported that the prayers for the premature baby in his extended family are working. Still in the hospital but improving everyday.
5 Pack for Warbucks
2x 5 Pack for Dumbo
Prayer:
Hope Community Church goer and friend to Roger Roger jumped out of a boat and sustained major injuries.
Darby – Ankle Biter unfortunately did not recover. See Announcements to support Darby at Convergence
AO: “Running 4 the John” We had some great ideas on the name of the AO. Thanks to Emeril we solidified (although we can’t confirm it was a solid) the name with an early exit before COT. I never seen someone run so fast to the finish and peel out George Costanza style with his shirt off 🙂 Actually wait….there was that time at PC and a certain mathematician
EC: Skidmark and UTI
Warm Up: Leg and Arm stretching
The Workout: Running! 5-6 mile run depending on pace. The route was thru Bridgewater to Veteran’s Park, Jones Park and back down Cayman to Bridgewater. A few wrong turns but we will learn our routes over time.
Announcements: F3 South Wake 5yr Anniversary at PT 8/29
Prayer: Crablegs, Natty Ice Pastor from Florida Chris, Brandon from Hope
Pax: Emeril, Java, Nemo, Peeping Tom, Pipe Dream, Double D, M4L, OCR, Dauber, Mookie
Warm Up:
SSH x20, GM x10, Imperial Walkers x10, Hillbillies x10, Fazio Arm Circles x10 F\B, Legs\Arms- R over L\L over R, Tricep stretches-L and R
The Workout:
For the 2nd Q in a row at Ivan, Mookie forgot to hit play on the Ivan playlist, which may have been a blessing for those PAX with an aversion to 90’s Old School Rap.
PAX grabbed kettlebells and John Cusack’d to the far section of the back parking lot, each occupying their own parking space for the following:
3 Rounds of 8 Kettlebell Swings- after each round PAX bear crawled to the opposite parking space in front of them and waited for the 6th and grabbed the curb for sets of 10 curb Merkins (both hands on curb, R hand on curb, Left hand on curb). At the end of each curb Merkin Round, PAX Lunge and Frankenstein walked back to Kettlebells for swings.
Mosey’d Cusack style to the end of the lot for a series of Kettlebell squats
Goblet Squats X10, Squat Thrusters X5 R\L, Goblet Squats w\ delayed down\up cadence X10
Mosey’d Cusack style across to the back of lot for Kettlebell Arm exercises
Hammer Curls x10 R\L, Curl Presses x10 R\L, Tricep Presses x20
Mosey’d Cusack style to middle of back lot for Rounds of Upright Rows, Bear Crawls to opposite parking space, and curb Shoulder\Tricep Work
3 Rounds Upright Rows x10
Derkins x12 (In honor of Tom Brady’s Birthday)
Shoulder Tap Derkins x12
Dips x33 (for Larry Bird- drawing inspiration from earlier Murph mumble chatter about Lightning and Legends)
Mosey’d to playground varying Kettlebell Farmer’s carries R\L, Midget Love Handle bends R\L, and Tricep extensions.
Playground: Back\Lat Work
3 Rotating Rounds of TRX front rows x10, Pull Ups x10, Kettlebell plank rows x5 L\R
Mosey’d Cusack style toward picnic table shelter, dropped bells and performed 15 standard Merkins, picked up bells and proceed toward tennis court side shelter where we encountered a FIA workout. There were no ‘Gun Show’ comments this week. I have to assume Dauber was focused on what the Q would call next..Q proceeded with instruction to perform Kettlebell presses on the walk and alternated with various kettlebell exercises (tricep extensions in cadence, presses, farmer carries, Cusacks) on return to back lot for Mary.
Mary
LBC x15, Freddy Mercury x15, Low\Slow Flutter x20, Plank-Standard, Right Arm Up, Left Arm Up. 1 Merkin w\hold for 30 seconds
Announcements:
U-turn\Ground Pounder tomorrow, Big Shout out to OCR for completing 5-Pack this week, Dauber for EC Murph
Prayer:
“Two are better than one, for if they fall, one will lift up the other” – Ecclesiastes 4:9-10
OCR’s co-worker who recently passed. Prayers to his family
Continued Prayer’s to Double D’s father.
Warm Up: Circle up Tennis court.
20 – SSH
10 – Good Mornings
Arms across chest 10 count each side
Arms over head 10 count each side
Jog to check out the stations & Explain.
The Workout:
1- Heavy bag(80lbs.) Carry & sprint end of tennis court and back (over head claps/hold plank/Squat while in line)
2- Heavy Rock (French Curls) 10 rep 30lbs
3- Light Rock ( Curls ) 10 rep w/rocks
4-Alt Rock ( lateral raise ) 7’s 10 or 5 lbs. Weights
5-Jail break (The Fence line)
6-Step ups (down stone wall)
7- Duck walk squats(Mick Jagger’s) around snack bar
8- Jail break (The Fence line back to tennis courts)
9-Suicides( pick up the mic) Tennis courts touch outside line of each court and back. Used 2 courts.
REPEAT WHOLE THING 3x’s
Mary: Every other PAX called a 5 count
Diamond Merkins
American Hammers
Merkins
Steel cross
Box cutters
LBC
More Merkins!
SSH
I may have missed a few..
Announcements: 5 year anniversary of South Wake Workout Aug 29 @ Possum Trot!
Prayer: Lucky Charm, Crab Legs, H1N1, DD family
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.
Warm Up: Jog around tennis courts; 20 SSH, 10 IW, 10 HB, 10 CP, 10 WM, leg and arm stretches, gate opens, Frankesteins
The Workout: It was Dauber’s 3rd Q of his Birthday Week; His first as a 50 year old. PAX were hungry for a beat down. The following kettlebell exercises were executed with 10 reps: swings, goblet squats, tricep curl, figure 8s + halo (L/R), bus driver, O/H presses; performed the following kettlebell exercises on our six: O/H press, Homer to Marge, Skull Crusher. John Cusack to the Amphitheater; 10 Step-ups (L + R) without bell, 10 Derkins,Erkins and Dips; More kettlebell work in the Amphitheater including: 10 counts of Curls for the girls, swings, Goblet squat, figure 8, halos, O/H press, Outward press, Bus driver, Rur-rows, Man-maker/merkins. Took our kettlebells for a walk around the tennis courts looking for a gun show. Each PAX called out various k-bell exercises during our trek including the Midget 4 Life Love handle bends, front curls, one arm curls, tricep curls, k-bell holds in front, O/H presses. As we approached a group of ladies working out under the shelter, Dauber yelled “NextExercise, Curls for the Girls!” We received a friendly welcome as we exchanged pleasantries during our saunter and then Dauber simply asked, “Which way to the Gun Show?” And flexed his arm pointing forward! PAX were entertained and kept exercising until they reached the parking lot whereby each PAX jumped rope 30X. PAX without jump rope executed merkins.
Mary: Dog pound wanted to surpass 25 burpees listening to “The Man”; Mission accomplished – 27 (at least). A ton of SSH were performed while waiting for the MAN.
Announcements: CSAUP-Sasquatch (learned the origination)
Prayer: Revisited Double D’s message from Mutiny, Shoulder Tap post, and Dauber talked about filling other’s buckets; M4L spoke about acts of kindness.
Truly honored to lead this group of guys! -Dauber (Q)
Pax of 7 for an early Friday morning Murph.
Warm Up:
The 1st mile
The Workout:
100 Pull Ups
200 Merkins
300 Squats
Mary:
2nd mile run
Announcements & Prayer: None, too busy getting to our 2nd workout of the morning 🙂
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”
Warm Up: Ran one loop around tennis courts circling up in parking lot for 20 SSH, 10 Cotton-Pickers, 10 Windmills, 10 Hillbillies, 10 Imperial Walkers, Good Mornings and 10 Arm Cicles (front & back)
The Workout: PAX partnered up (size did not matter); one PAX grabbed a medium to large rock and made one line across the parking lot. One partner began bear crawling to midway of parking lot pushing the rock while other partner skipped. Changed roles at midpoint of parking lot and proceeded to the hill. At the bottom of the hill, Dauber instructed PAX to send one partner up the hill – bear crawling. Once they reached the top of the hill, each PAX performed a 7 count of either Derkins, Erkins or Dips on the guardrail OYO. After completion, PAX carefully headed down the hill taking the rock over from their partner. While one member was bear crawling, the other partner performed a rock exercise; each rock exercise consisted of 8-12 reps. The exercise was called out by one PAX rotating up and down the line. PAX were very creative calling out curls, squats, O/H presses, chest presses, squat presses…ONE caveat, the rock could never touch the ground unless it was a part of the called exercise or Dauber called Recover/Rest. If rock touched the ground, PAX performed 5 burpees. Additional exercises were added with the rock from the six including, presses, WWIIs, Homer to Marge, etc. Dauber called an audible and had each PAX run one lap around the tennis court while their partner continued with rock exercises. Once one lap was completed, PAX swapped roles. PAX helped bring in the six and began some core exercises started with planks, shoulder taps, merkins, diamond merkins, etc. PAX returned rocks and met up in the tennis courts. B2Wall and Al Gores until all PAX lined up for an impromptu monkey hoppers/grabbers. More running ensued using the tennis courts and finished with alligator merkins to the end of the first court. PAX and Q spent.
Mary: Each PAX called out a 10-rep core exercise that began with box-cutters and end with burpees OYO. At least 8 exercises were performed before running out of time.
Announcements: CSAUP Greenville – Car pool if able
Prayer: Double D spoke from the heart. Strong message. We hear about “thoughts and prayers”; if you look at some cable TV or social media posts, these powerful words are often dismissed. Thay’s pure bunk. These are very powerful words. When they are spoken, they have powerful meaning and greatly help that person. Double D asked for prayers for a child who suffered a terrible accident; prayers of thanks/praise for a successful surgery; H1N1 recovery; final thoughts – loneliness is a killer, F3 brings men together…keep your eyes open for those who need F3.
PAX did great today! Super job with the hill and rock exercises!
PAX included: LED, Breech, 8-Bit? (2.0), Double-D, Farva, Vespa, Deadbolt, Gump, Mookie, Midget 4 Life, Stovepipe, R-22, 187, Nemo, Noah’s Ark, Butterfingers, FedEx, The Natural and your Q – Dauber (19 strong)