U-Turn 8_11_18
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
Posts
We need answers
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.
9 PAX for ‘Any Given Sunday’ Inaugural Q and DawgPound’s Birthday
Warm Up: Leg Stretches- R over L, L over R, GM’s x10, DD calf stretches, Quad Stretches- L\R
The Workout: A beautiful morning at Womble to kick off F3 South Wake’s newest AO- ‘Any Given Sunday.’ PAX of 9 (Bernie and Brexit- EC 3 miles prior) showed up for a 6 mile scout run at varying paces, while picking up the 6. The run featured shooting stars, a sunrise, and M4L ‘christening’ the bushes and side trees of the greenway. This day was also special as we had come to learn that it was DawgPound’s birthday and he had decided to celebrate by running 6 miles with his F3 brothers. PAX pushed through the humidity and the intermittent matrix of spider webs along the dirt trail around Bass Lake. On the remaining 2 mile stretch, several PAX made a strong push up the hill out of the greenway and surrounding Sugg Farm neighborhood, took a quick commemorative pic, and proceeded back to Womble to finish out the run.
Post run, DD raised awareness to the importance of dynamic stretching vs. static stretching. Dynamic= Quick Jog, Skips, Frankensteins, Karaoke, Butt Kickers before run and Static= stationary stretches after the run. These will be incorporated for next week’s run and also should be considered for the other run centric AO’s like ‘Uturn’ and ‘Running 4 the John.’ Thank you to DD for calling that out.
Announcements: Happy Birthday to Sir DawgPound and welcome back from vacation. Derek Davis 5K next week. If you haven’t done so already, try to challenge yourself to commit and go out and post for an afternoon Friday workout at Healing Transitions. It is a great experience and fellowship afterwards.
Mookie shared an excerpt from the film ‘Any Given Sunday’ as it seemed fitting given the name of the AO. In one of the last scenes, the coach, Tony D’Amato played by Al Pacino gives an inspirational speech about adversity and what it means to be a Team that sacrifices for one another in life to fight for ‘the inches around them.’ This excerpt also rings true with our F3 brotherhood. In particular there is a line that goes as follows:
“Now I can’t make you do it. You gotta look at the guy next to you. Look into his eyes. Now I think you are going to see a guy who will sacrifice himself for this team because he knows when it comes down to it, you are gonna do the same thing for him”
Every morning at every workout it is inspiring to see the accountability each one of us has to make each other better men and the best versions of ourselves. Let’s continue to fight for those inches together.
Prayer: “God found Gideon in a hole. He found Joseph in a prison. He found Daniel in a lion’s den. He has a curious habit of showing up in the midst of trouble, not the absence. Where the world sees failure, God sees future. Next time you feel unqualified to be used by God remember this. He tends to recruit from the pit, not the pedestal”
Continue to reflect on this this week through our actions.
Very thankful for the beautiful morning God provided us today. Prayers for new beginnings and life changes for many this week. Deadbolt’s daughters are starting their 1st and 3rd years of college. Asked that He continues to watch over them and us and help us be better fathers, husbands, neighbors, and brothers. Many PAX have started new jobs and new responsibilities and continue to hold them in our prayers so that they make right decisions and continue to be successful. We also asked that He continue to watch over our F3 brothers and keep us healthy and motivated to hold each other accountable to continue to make the right decisions.
7 PAX for Crazy Ivan- Cardio Playground
Warm Up: Jog around the back lot, SSH x15, Imperial Walkers x10, Hillbillies x10, Morocan Nightclubs x10, Fazio Arm Circles 10F/10B, Tricep stretch R\L, Leg Stretch R over L\L over R, Michael Phelps
The Workout:
The Parking Lot
Fresh off of Crazy Time and some head locking by a skirted Midget, Crosby made a debut appearance to Crazy Ivan to join our ‘intimate group.’ He was quickly joined by 4 additional PAX and by 5:30, Mookie pushed ‘Play’ on a playlist that would set the tone for a high-intensity HIIT\Tabata beatdown, complete with Kettlebells, Battle Ropes, and TRX straps.
PAX circled up for a series of 3 sets of Kettlebell Swings for 11 reps each (this was a tribute to Pats #11-Julian Edelman).
Since today’s playlist featured old school 90’s rap tunes from Public Enemy, it only seemed fitting that after the 3rd set of swings, PAX were instructed to perform Clockwork Merkins in honor of Flava Flav and his trademark clock necklace.
Clockwork Merkins x12, x3, x6, x9, x12
PAX took a quick 10 count and picked up the bells for the next series of Kettlebell exercises- 3 sets of Goblet Squats for 11 reps each. After the 3rd set of Squats, PAX assumed plank position and performed a series of Clockwork Shoulder Taps
Clockwork Shoulder Taps x12, x3, x6, x9, x12
PAX took another quick 10 count and picked up the bells for the next series- 3 sets of Curl presses for 5 reps per arm. After the 3rd set, PAX assumed plank position and performed another series of Clockwork Merkins
Clockwork Merkins x12, x3, x6, x9, x12
Kettlebells were gathered and PAX mosey’d from the parking lot to the Playground with the ‘F3 Boom Box’ (Red Solo Cup + iPhone) varying Kettlebell carries between John Cusacks and Farmer Carries.
The Playground
The Playground was equipped with 7 pain stations, complete with 3 hanging TRX straps, 1 Battle Rope, and various weighted kettlebells. Upon entry to the playground, Eminem’s ‘Til I Collapse’ kicked in at just the right time.
Tabata Style Workout- 20 secs on\10 sec off
Station 1- TRX In\Out Merkins
Station 2- TRX Chest Press
Station 3- TRX Back Rows
Station 4- Battle Rope
Station 5- Kettlebell Shoulder Raises (18lbs)
Station 6- Kettlebell Double Tricep Extensions (2 Kettlebells 25lbs/per)
Station 7- LBC’s
PAX completed 4 Rounds of 7 pain stations. This provided just enough time for 1 more round of Kettlebells\Clockwork in the parking lot. Mosey’d back to the parking lot. A series of 2 Upright Kettlebell Rows x 11 and 1 set of Shoulder presses x 5 R\L were performed…(actually x9 R\L as the Q lost count and did extra).
PAX performed lunge walks, alternating to Frankensteins to first backlot speed bump and then back to Kettlebells for Mary.
Mary:
Plank-O-Rama: Kettlebell Plank Cross-Overs, Offset Kettlebell Merkins, WWII’s, LBC’s, Freddy Mercury’s, Shoulder Taps, Pickle Pounders
Announcements:
Friday Post at Healing Transitions. Midget and DD planning to head out there this afternoon to post. Derek Davis 5K next week. 9/11 Stair Climb is coming up. Fantasy Football- if interested, see Peeping Tom for details.
Prayer: Hosselhoff’s mom who is having a procedure, holding her in our prayers. FedEx’s wife who is currently job hunting
Reel Big Fish
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:
Sure didn’t feel like 67% humidity this morning
Today’s forecast called for near record swamp ass. It didn’t disappoint as 20 PAX took on the humidity at Paradise City.
EC: Deadbolt, Lipstick, Crosby, Skidmark, 187, Emeril, Axe
Warm Up: 1/2 mile jog, SSH, Imperial Walkers, Hillbillies,
The Workout:
Two teams of 10 PAX each. 1 PAX from each team runs to top of the ramp to perform 1st exercise . Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise. Continue thru until all 20 exercises are complete.
While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order. Every time they complete 5 exercises they turn and run to stop sign and back.
- MERKINS – X20
- LBC’s – CADENCE 10 COUNT
- BURPEES – X10
- PLANK JACKS – CADENCE 10 COUNT
- WWII’S – X15
- SQUATS – X30
- SHOULDER TAPS – X20 10 EACH SHOULDER
- AMERICAN HAMMER – CADENCE 10 COUNT
- ALERNATING LUNGE JUMPS X10 EACH LEG
- 4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg. Repeat x5
- OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
- BOAT CANOE CADENCE 10 COUNT
- SIDE STRADDLE HOP CANDENCE 20 COUNT
- DIAMOND MERKINS X20
- DIPS X25 ON THE BRICK WALL
- FLUTTER KICKS CADENCE 20 COUNT
- FREDDIE MERCURY CADENCE 20 COUNT
- HAND RELEASE BURPEES X10
- HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
- RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX
Mary: Low slow flutter, Freddie Mercury, Pickle Pounders, Homer to Marge
Announcements: 5 year anniversary event 8/29 at Possum Trot
Prayer: Crosby’s mom – 1 year anniversary of his sisters passing. Peak Week – Brandon from Hope Community boating accident.
Southwake, where an HC = No Show
Warm Up:PAX of 9 making sweat angels at Paradise City today.
Fartsacks: Deadbolt, Midget for Life (verbal)
The Warmup – By Kid Cracker
Yoga/Stretches
The Workout:
5-6 miles circling back for the 6
Mary:
N/A
Announcements:
HC = Hard Commit. It’s your commitment to the guys working out in the morning and your commitment to yourself. Don’t use it lightly. If you say you’ll be there be there. All too often I’m seeing way too many Fartsacks from those throwing an HC on the board or when talking to fellow PAX. If you get injured or are sick then stay home but if you just don’t want to get up or drank too much the night before then hold yourself accountable and make it. Others are counting on you. If you’re sore from the day before who cares, just show up. Take it easier on the workout. You’ll feel better after. If the body says no but the mind says yes then listen to the mind for once. Soapbox rant over.
Prayer: Roger Roger took out us. Crablegs, Double D, Lucky, Roger Rogers grandfather
Ground Pounder 8/4
Pax of 7 got a little bit stronger today
Warm Up: Jog 1/2 way to Veterans Park and back. Circle up for 22 reps each of Side Straddle Hops, Imperial Walkers, Prisoner Squats, and Merkins.
The Workout: The main event consisted of a Tabata style workout with 30 secs of work and 10 sec of rest 2x through each of the following 4 sets of exercises.
Merkins, Mountian Climbers, Prisoner Squats, Squat Jacks
Walking Lunges, Inchworm Merkins, Lunge Jumps, Diamond Merkins
Jackknives, Boat pose, LBC’s, Boat canoes
Peter Parker Merkins, Chill Cut Plank, Bear Crawls, Plank Get-ups.
After each set pax would mosey around the baseball diamond and squat hold for the 6.
Mary: Around the world exercises of 10 reps each called out by pax members. Merkins, Ski Jump Planks, Freddie Mercuries, Wide grip Merkins, LBC’s and Imperial Walkers
Announcements: Holly Springs 1/2 marathon is getting closer to being sold out, get in now while the price is still low.
Prayer: Drapers nephew is in GA at the southeast regional little league tournament, prayers for his team to do well. Pikachu is traveling to NJ for his new job starting Mon, prayers for a safe journey and that his new position is what he expects.
10 PAX at Ivan Got Stronger Without Missing a Beat
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.
1.21 Gigawatts
6 Pax braved the rain and lightning for a crazy time murph. Mumble chatter about becoming an instant F3 legend if one was to be struck from the pullup bars while doing a murph.
Warm Up: 1 mile. Nice work Dauber running 9 mm.
The Workout: 100 pullups, 200 merkins, 300 squats done in sets of 5, 10, 15 or 10, 20, 30. Mile 2
Mary:
Announcements: August 29 5 year anny for South Wake at Possum Trot
Prayer:
