Tag Archive for: Motor Boatin’

ATM Machine Open for Business

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It was an honor to lead out at Purple Cobra. When this AO started I was skeptical. Excited to have it so close to home, buy was not sure about what was available to plan and have strong workouts. It’s proven to be a great AO, strong leadership, good variety and lots of different guys stepping up to Q. Today was as advertised – heavy on the shoulders. Also, with so many new faces, and my phone resting safely at home, I apologize in advance for not tagging everyone  if you were there and not on the list let me know so I can add. We had 19 strong.

Warm Up: Started on the jog around the sidewalk and back to circle up for SSH, Good Mornings, SSH and arm stretch.
The Workout: On the jog to the Goodwill lot we circled up for a set of Fazio Arm Circles.  Yes, these are a mainstay at our warmups, but they also make for a great headliner in a shoulder set. Went ICx10 forward and reverse, held out for 10 count then a set of Moroccon Night Clubs for good measure. Recovered on the LBC and repeated this 3x.  On the jog top the bank, a few of us made sure to run by Anytime Fitness to get some advertising opportunity. At the bank we did, what else, 3 brutal rounds of ATMs (ICx15 Shoulder Taps, ICx10 Tempo Merkins, 10 count merkins) – 3 sets strong.  On the jog behind the Teeter we lined up in 2 lines back in the loading dock area. Jack Webbs but with Patty Cake Merkins for accountability and we worked up in even numbers from 2 to 10 merkins (6 to 30 air press). Focused on a slower count on Air Press to pay attention to form, not speed. Stuck with partner for 3 rounds alternating BTTW and Air Squared to 5 count.  On the jog back to start.
Mary: Opened with a few rounds of Annies in the plank then a quick moving set of the MARY classics.
Announcements: So much great stuff going on – catch up on facebook/slack
Prayer: Took a silent 10 count for unspoken and YHC took us out in prayer

Thanks for all the hard work out there this morning.  Guys were really pushing themselves. Catch up with me on the Q next week out at Disney as I will be bringing back one of my favorites.

She Thinks my Shoulders are Sexy

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Great Job today guys!  25 pax including 2.0 Sandlot

9 pax for EC- Fonzie,  Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED

 

Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s

burpee break down

1st round

1- balls to wall shoulder taps while

2- jog to 1st line, 2nd line…3rd and 4th doing following respectively

4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run

Switch and repeat

2nd round

1-WWII

2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively

4 burpees, 8 squats, 12 in/outs, 16 merkins

Switch and repeat

4 corners modified

bear crawl to 1st line

10 star jumps

bear crawl to 2nd line

10 star jumps, 20 plank jacks

bear crawl to 3rd line

10 star jumps, 20 plank jacks, 30 SSH

bear crawl to 4th line

10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges

Mary: circles up and took turns through the pax calling set of 10 exercise including the following

alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins

Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after

Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment.  Dumbos knee and quick healing

10 Rounds with Tyson at Purple Cobra

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12 #HIM took the Red Pill on this 18 degree morning in January.  YHC had seen the calling for a site Q – so I figured it was about time to dust off the old Wenky and lead a workout.  I wanted to bring back an “old school” workout that I remember well.  I also wanted to stick to one of my Q goals and always strive for “accountability partners”

Today’s workout would also try to integrate the sales trailer at Planet Fitness and the aroma of Bacon from the newly Opened “Eggs up” restaurant.  Both we successful.  Also – M4l showed up in his Maverick Costume and Banana Seat showed up as a pink bunny.  I love you guys!

Warm Up:  5:30 on the dot.  No FNGs.  No Shovel Flag (my fault) and we were off.  Short mosey over to the freshly paved parking anchored by the Sad Clown haven of Planet Fitness.  They have a trailer on site filled to the brim with $1 bills from sad clowns looking for a quick and easy remedy to the POGO 40 (look it up).  We circled up for some warmups – we need it

  • SSH x 20
  • Good Mornings x 15
  • Lipstick showed up late
  • Burpees x 5 OYO
  • Fazio Arm Circles 10F + 10R

The Workout:  This morning we would do “10 Rounds with Tyson”.  Five cones were set up in the corners and mid point of a 0.25 mile loop around the parking lot.  The asphalt still smelled like a combination of wet paint, butchers market signature tips and the bacon cooking at Eggs Up.  The workout would include stops at each pain station in the loop.  At each stop, the Pax would perform the exercise (15 reps) and move on.  Pax broke in to groups of 2 with accountability partners.  The exercises included:

  • Lap 1:   Merkins x 15       (75 total)
  • Lap 2:  Prisoner Squats x 15      (75 total)
  • Lap 3: Wide Grip Merkins x15      (75 total)
  • Lap 4:  LBC x 15    (75 total)
  • Lap 5:  Diamons Merkins x 15    (75 total)
  • Lap 6:  Star Jumps x 15     (75 total)
  • Lap 7:  WW2 Situps x 15     (75 total)
  • Lap 8:  Hand Release Merkins x 15   (75 total)
  • Lap 9:  Freddy Mercury x15   (75 total)
  • Lap 10:  Burpees x 15     (75 total)

I don’t think that any accountability partner group made it all ten rounds – which is normally the case for this workout over a span of 45 minutes.  With 5 minutes to spare – we picked up the cones and headed back to COT.

Mary:  Not much time but we did

  • Low slow flutter x 20
  • Times up!

Announcements:  Announcements on Slack and Facebook.
Prayer:  Unspoken, Crablegs, Police officers and first responders, those suffering from Cancer

YHC took us out in prayer

It is always an honor to lead you men.  You all continue to inspire me and I am honored to know you all!

DB

Return of the BAM!

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EC: Deadbolt, Mookie, Pac-man (This is all that really counts since they are going for the fritter.  Sorry Nemo).  Nemo

Warm Up:

Quick lap around the Soccer fields.  Circled Up on the Soccer fields.  Plank for the six
Side Straddle Hops
1 Burpee
Good Mornings
2 Burpees
Hillbilies and Imperial Walkers
3 Burpees
Squats
4 Burpees
Windmills???
5 Burpees

The Workout:

Headed to the greenway path behind the soccer fields for 7s

Run to the bottom of the path do 6 Burpees
Run to the top of the path do 1 Squat Jump
Repeat decreasing the Burpees by one each time you got to the bottom and increasing counting down by one the Burpees and increasing the squat jumps by one at the top of the path.

Snake Indian Run from the greenway path the long way to the abyss.  When I say long run I mean we ran to Fuquay to the abyss.  Apparently Emeril does not like fun for there where extra 5 burpees for having to much fun.

Did three trips up and down the stairs.
At the top 10 squats
At the bottom 5 Burpees

Mary:

Ran back to the parking to circle up for the following:
Break Dancers
LBCs
Homer to Marge
Freddy Mercury

Announcements:

See Facebook and Slack
Last day for new shirt order

Prayer:

Matt and his son’s hockey teams travel to Florida
Buford and his recovery
Double D
First Responders

Bolt, Colt, and Dolt 45s

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PAX of 10. Welcome FNG Garden Knome!

After the Q went to Q School, he dug deep in to the F3 Exercise list.

Warm Up: Moseyed around the track with some Windmills (in proper cadence), Goofballs, IW and Good Mornings
The Workout:

  • Straight to the wall for some Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off
  • Duck and Weave through the parking lot feeling the burn all the way through.
  • Two Rock Shakur
    • Bolt 45s (biceps)
    • Dolt 45s (triceps)
    • Dips x 15
    • Irkins x 15
  • Reversed workout with Weave and Duck
  • Rinse and repeated Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off

Mary: Went around the horn with PAX calling out 6MOM exercises. thankfully we ran out of time and stopped before reaching R22 (the Burpee Man)
Announcements: Q School for Feb, ATT Run, Q Swap Week
Prayer: Bobx2 and their fight with cancer

Shootin’ starz

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Warm Up:17 gathered for brisk 32 n they were ready 4 ‘my friends’ Q.. I had few things on my ‘winkie’, adjusted according to pax
The Workout: We ran @ 457 yards- few cars were coming to bus entrance for SSH, and 5 burpee oyo- enough warning- groups of 3, YHC had counted 15 but we had 2 more oops..  I was excited for hill the yhc had ran few times with yellow card and it was nice n steady 1.2 mile- we stopped at ‘off Disney ‘ property and bottom of the hill and knocked out 50 merkins aka (mucho Cheeto) and planked while waiting on the 6th-

start w/ 2 man Indian run and stopping every 463 meters for low slow/lbc- more merkins- jump squats/star jumps- passed a lonely runner and was asked 2 joined the brothers of gloom, but he could not handle the sauce we were cooking..

indian run failed since our Indian ‘motor boatin’ Got left but we did not know until we reached the beautiful manicured spa n Pool. Feel like Indian run is better accountability tool- pushes you- instead of just running-

jump squats while waited n called 11’s – squat on one side and Turkish get ups- again the parking lot was about 257 meters- saw bunch of accountability amongst the pax- proud of few new ones and believing and trusting F-3.

557 we realized we were missing ‘motorboatin’..  chips takes off since he was winded/ tired in order 2 find him and rest of us start our Indian run back to flag-  yhc follows the tennis star n Brazilian meat lover- while rest get back 2 make sure all pax were accounted for and emeril had called out burpees- thx

naked mole skin-  we push each other and yhc really enjoys how all the guys do not think they can but all of a sudden they do things just a tad bit more during workout-work/ family life.. we learn from our mistakes and share so others do not fail-

Mary: homer 2 merge/ Superman / Carolina dry docks/ boat canoe in hone of my boy blue
Announcements: CSAUP/ slack/ Christmas party/ wrightsville
Prayer: crab legs/ DD’s M and dad/ sausage party/ selling house –

yhc/ emeril has Q at ambassador on 12/15- should be fun- always fun

make it A gr8 day-

chips/emeril/ peeping Tom/ M4L/ dumbo/ 187/ Pac man/ sharipova/ motorboatin/ DD/ warbucks/ doc/ full house/ wiggly/ trickle (when did he trickle in)/ lab rat..  saw shootin starz n birds chirping n the cold gloom only at Disney.. honor and always fun to lead- we covered over 3.1 miles

PT’s 5 Pack

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5 Men got stonger today and GP & Peeping Tom completed another 5 pack. Nemo wins the coveted Double Down award today for posting at both U-Turn and GP.  Thanks for your continued support Nemo. 

Warm up:

10’s –  Good Mornings, Fuzzy Arm Circles Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH

The Workout

Mosey to Bathrooms

3 sets Wall sits &  Balls to the Walls (each Pax ct to 10)

Mosey to the Rock Pile – rotate rocks around circle between sets

  • 4 sets of 20’s – Curls,
  • 4 sets of 20’s Overhead Tri-press
  • 4 sets of 15’s Ground Pounders (Deep Squat w/ Overhead press)

Cousak to Playground for Aik’n Stations

  • 20 Windshield Wipers with Rock extensions
  • Aik’n Abs: 20’s LBCs, Rockies, 6 inches & Chillcut Planks
  • Aik’n Arms: 20’s Merkins, Dips, Derkins, Shoulder tap planks 
  • Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps, 10 Split Jacks, 20 Mountain Climbers
  • Aik’n Abs: 20 cts, Pickle Pounders, WWIIs, Homer to Marge, American Hammers
  • Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman, 20 Plank Jacks

Announcements:    F3 Southwake Christmas Party next Saturday at M4L’s, CSAUP on Saturday 6-10AM (come out and do what you can however you can).  Encouragement to participate in the Wrightsville  walk w/ Crablegs.

Prayer Requests:  For Ausfahrt and his family as he recovers in the ICU from a bad motorcycle accident, Health for Puddles and Crablegs.

Do What Now?

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Warm Up:

EC- John Deere, Crosby, Pikachu

SSH, Daisy Pickers, Squats(20), Monkey Humpers(20), R over L stretch(& Reverse),over head stretch

The Workout:

Mosey to Rock pile
Partner up both have rock
1 partner runs(Cusack) other does exercise/switch
Squats(40)
Merkins(30)
LBC(50)

Each called out 10’s
Curls, overhead Press, Squats, Ruh Rows, Merkin hand on rock both sides, Curls, Tricep Ext, Bear Crawl rock push 3 lines & back, plank Rock push 3 lines back, tri Ext, Diamond Merkin

REPEAT(partner up & 10’s call out)
Sub 2xmerkin Burpees for Bear crawl
Sub Jesus Press for Plank Rock push

Bear Crawl Rock push 7 parking lines & back

Put back rocks/ head to Tennis courts
John Deere lead

Tennis court suicides (both courts), Protractors in cadence 10 count- 22.5,45,90,45,22.5.
American Hammer in cadence 20.

Put a nice little Bow on it with Some “THUNDER” MERKINS (74 Merkins)

December Challenge:

Totaling up
Squats- 120
Merkins- 184
Burpees-10

Mary:
Announcements:Welcome “Semper Fi”.. CSAUP Dec. 15 0600 at Womble .. 2nd F Tapline

Prayer:All those injured. Our Kiawah runners this weekend. Tofu took us out.

An Early Christmas Miracle!

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Thanks to all who posted to help set a new attendance record at Purple Cobra!  Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda).  There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)

Warm Up:

YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH.  Then we did the following:

Imperial Walkers ICx15

Hillbillies ICx15

Frankenstein Kicks ICx15

The Workout:

Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.

 

Partner up to do the following:

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

 

Mosey to the Goodwill Lot

Wilt Chamberlains

 

Mosey to Dollar Tree Lot

Burpish Getups 10 OYO

 

Mosey to Wells Fargo Lot

The same damn thing again

 

Mosey to the Flag

Wave of Merkins to 10

Mary:

Homer to Marge IC x20

Back Plank

Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services

Prayer: Pablo’s mom, unspoken, YHC took us out.