Warm Up:8Pax’s showed up as the rest of the group got ready for the half and full at Wilmington.
The Workout:standard U-turn
Mary:NA
Announcements:Wilmington Race today
Prayer:The family of crab legs buddy that past away yesterday. Injury free race for the Pax. 1st responders.
EC: Standard Loop Warbucks, Maybelline, Nemo & Full House
Warm Up: Loop around Soccer Field; Circle up for Standard Merkin x10, Good Mornings x10, Imperial Walkers/Hillbilies x10, FAC x10 + Reverse x10, SSH x51 and Mountain Climbers x15. Count off
The Workout: Mosie over to the half pipe for Jack Webb + Burbees, Top of Half Pipe was Burpees and Bottom was Jack Webbs in increments of 3. We increased by 5 Jack Webbs/round and then went back down. 4 rounds total (1-5, 5-10, 10-5, 5-1).
Now that we were really warmed up and the PAX understood that we don’t need to feel our arms to run Wrightsville! We mosied over to the side lot with the metal benches. EMDD: Erkin x10, Merkin x10, Derkin x10 and Dips x10 regular x10 left leg up and x10 right leg up. 2 Rounds
Mosied over to lot by the baseball fields and did chill cut (elbow)plank hold indian jog in groups of 7 (2 Rounds) Hold plank and person in back keeps moving to the front of the line.
Mosied over to Stairs and did x10 Star Jumps at top and bottom, with partner wheelbarrow up the stairs (alternate partners at each landing)
Mary: Pickle Pounders x16, Homer to Marge x16, Pickle Pounders x12, SSH x49
Announcements: Sign up for Purple Cobra while Warbucks is out the next couple weeks. Wrightsville? Head down for the 5k even if your not running on Saturday to support CL
Prayer: Warbucks Wife is having Surgery next week. YHC MIL is having Surgery today for Ovarian Cancer
Par for the course it was another damp and chilled morning to start the week. 4 weeks strong at this new AO
2.15 mile EC for Nemo and Maybeline. First time we have had the chance to run together, some solid mumble chatter to start the day.
Warm Up: On the jog for a 0.4 mile loop and circle up at start. Looking to engage the PAX we went with a warmup-o-rama. Each PAX called and led a warmup of their choice.
The Workout: YHC caught the attention of the PAX by grabbing a stack of towels from the truck and we headed on the jog over to the back lot of the library. Partnered up for a little something new. In place of the newly forming legend of the SSH as a go-to exercise at Downtown Train, each set of partners grabbed a towel. Partner 1 went on the run to far end of the curved lot and back while partner 2 stood in place and used the towel for some resistance arm work. No count, no cadence, just putting in some solid work keeping a good pace with the arms completing a round of Towel Shakes. We did these so each PAX did 6 rounds. Next we stayed partnered up for a modified Bear Crawl 1-2-3. This is a Dora with 100 merkins, 200 LBCs and 300 squats as a team. Partner 1 works on the 1-2-3 while partner 2 does a bear crawl out 4 parking lot lines and crawl bear back. Focused not on just trying to crank through it – completing the numbers was not important. We focused on good form at the right pace. We did 2 sets each round with round 1 being bear crawl/crawl bear and merkins, round 2 crab walk/bear crawl and LBC, and round 3 lunge walk/squats. Wrapped up with a set of 10 merkins and headed back to start on the jog.
Mary: Back to the start we closed out like we started, plank-o-rama.
Announcements: Check slack/fb
Prayer: spoken and unspoken, support for those doing WB for good health and strong support of ALS, YHC took us out on prayer
Warm Up: Monkey Humpers x10 and various stretching
The Workout: We missed Mookie the novelist out there this morning. I will do my best to summarize the morning in Mookie’s best literature.
Standard AGS Loop 6 miles- The morning started off with a discussion on whether or not it was warm enough for no sweatshirt, gloves and hat, but the cool wind in our hair had us choose to layer. YHC and Nemo discussed their urge for secondary evacuation and where we may find a landing, given the Womble facilities were still locked up. (More to come) We took off on feet + Forceps on cruise control for Bass Lake. We enjoyed a nice pace this morning and didn’t push ourselves. As we entered Bass Lake it was pretty quick that we realized we would not see a beautiful sunrise this cloudy morning. We trecked around the lake dodging mud puddles and made our way up the hill to the back lot. At this point YHC decided to try the back lot facilities for a landing spot but soon realized they were locked as well. YHC headed into the woods to only realize there was a camera at the back of the parking lot and was hoping it didn’t have features of sound and 360 degree angles. Nemo and Forceps soon passed by and YHC finished up evacuation and took off to catch backup. Upon catching backup, there was a Yogurt and crack sniffer spotting about halfway around the Bass Lake Loop. UTI and Lipstick enjoyed some Yogurt and crack sniffer time on the trail and back to womble. Yogurt said his goodbyes at the back of the ball fields and the rest of the crew headed back to the lot for COT.
I think we all know Nemo won the battle and YHC headed home in shame, with hopes that the brown on the back of his legs was indeed mud.
Announcements: Nemo shared his involvement with fellowship brewery. Chat with him or Gump, pretty cool stuff they have going on.
Prayer: Pax stay safe this week and be smart before Wrightsville
Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx.
EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187
Warm Up:
Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings.
The Workout:
PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.
Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins.
Mary:
Each pax perfomed 10 second count of abdominal exercise of choice.
Announcements:
See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.
Prayer:
Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for fitness and fellowship.
This morning marks a new era in the brief history at Purple Cobra. YHC took over as site Q following Peeping Tom’s reign of terror. PAX of 22 showed up to partake in the fun with 6 for an eventful EC. Chips made an early departure after a (hopefully minor) injury during EC run. T-claps to Emeril and Pablo for getting him back safely in proper F3 fashion.
Warm Up:
Standard Warm-up lap
SSH x25 IC
Imperial Walkers x10 IC
Hilbillies x10 IC
Morocan Night Clubs x10 IC
Windmills x10 IC
Mountain Climbers x10 IC
The Workout:
Mosey to Goodwill lot to meet some new friends. PAX circled up for:
Jack Webb 1:3 up to 10:30
Recovery lap around lot
Dan Taylor 1:3 up to 10:30
Recovery lap around lot
Captain Thor 1:4 up to 10:40
Recovery lap around lot
PAX then showed off some moves during Hey y’all watch this. PAX called out:
5 burpees
10 Freddy Mercury IC
10 turkish getups
10 diamond merkins
Catch Emeril if you can – good work Dumbo!
10 wide grip merkins
10 reverse merkins
20 pickle pounders
YHC was exhausted, so PAX mosey’d back for Mary.
Mary:
Homer to Marge x10 slow
Fire Hydrants x15/leg
Low slow flutter x10 IC
LBCs x20 IC
Have a Nice Day
Announcements:
The Mule 3/9, 2.0 Workout this weekend 9am @ Womble
Prayer:
Chips, Lipstick’s Mother in Law, Officer Ainsworth, Crablegs, Mobie’s dad
YHC took us out.
13 for a strong showing at Downtown Train. UTI had breathtaker and is putting in the work this week for a strong final push for ALS fundraising.
EC Nemo and Coal Ash for a great 2.15
Warm Up: Jog 0.4 mile, circle up SSH, Good Mornings, Goof Balls, Windmills, Arms
The Workout: Mosey to rocks select 1 for high rep bis/tris. Mosey to library lot. 3 stations, jog between as noted below. Station 1 – 4 sets curls ICx10, triceps ICx10 with recover on 10 count between 2 and 3. Station 2 – 3 sets (2 sets 2nd time) ATMs 10 count plank hold, ICx10 shoulder taps, ICx0 tempo merkins, 10 count merkins with recover on the 10 count. Station 3 4 sets ICx15 Fazio Arms forward, 10 count hold, ICx15 Fazio Arms reverse with recover on 10 count. With jogging between each we did following order 1-2-1-2-3. Return rocks and mosey to start.
Mary: A couple quick sets LBC, low slow flutter, homer to marge and American Hammers
Announcements: 2.0 workout this Sat at Womble at 9. Chance to triple down with U Turn, Ground Pounder then 2.0 (probably will see many calls for various EC as well), other check FB and Slack
Prayer: Moby’s Dad and family, Jimmer going through eye surgery, recent 8th grader fell to the flu so pray for family and friends and also for good health, YHC took us out
Awesome turnout for YHC’s last time as Site Q at Purple Cobra. New management starts next week with Warbucks at the helm!
It’s truly been an honor to lead and I look forward to the continued fellowship of all the PAX in South Wake even though I won’t be around anymore in the Gloom on a regular basis. Carpex isn’t that far.
Warm Up: We started with an FNG and after the disclaimer we did the usual warm up lap around and then back to the flag to circle up for the following:
Good Mornings ICx15
Fazio Arm Cicles ICx15
Imperial Walkers ICx15
Hillbillies ICx15
Mountain Climbers ICx15
It was then that we noticed the the FNG had left.
The Workout: Partnered up for wheelbarrows
Partner 1 about 7-8 parking spaces down, pause for 10 nipplers, then finish to the end of the embankment
Partner 2 switches and we head back to the start
We then divided into two lines and did a long Indian Run to the Jiffy Lube guardrail.
When we arrived we partnered back up again for 10 derkins, erkins, and dips while partner 2 did LBCs. Each partner did their reps and we decreased each set by 2 until we both completed everything.
Mosey over to a new hill that YHC found over next to the new Planet Fitness. We kept our partners for Burp Back Mountain.
After each group reached 100 burpees we got back into our Indian Run lines and made our way back to the flag for Mary.
Mary: WWIIs ICx15
Have a Nice Day!
Announcements:
Crosby is playing at 11pm Saturday I think? Please ask him for more details.
Undisclosed and Unofficial Beer Mile at 4pm on Sunday? Meet at the town hall – again check with Crosby for more details.
Last year M4L and DB participated in the Hope Community Church Military Family Symposium. F3 Southwake had a small booth where we talked to military service members and spouses. We headlocked a few FNGs. They have asked us to come back this year – it is Saturday morning 2/23/19 from 8:30 – 12:30. We need a few #HIM to man the booth. We don’t need a commitment for the entire 4 hours.https://docs.google.com/spreadsheets/d/1nu4TYt7EyMpW9ZC6Ixgt_aiS4BWVDbEwVEEvKgjfURA/edit?usp=sharing
Prayer: DB took us out
Crablegs, Moby’s Dad, UTI’s Dog, Shredder, Buford, unspoken
Monday accountability is tough. Week 2 for Downtown Train and looking forward to continuing to learn more about the site.
2 for EC as Deadbolt joined YHC and took off at 0505 for a 2+ mile out and back to the pole at 55, with Cemetery Hill providing the early challenge, and evidence of some sidewalk flooding of measurable depth and flow (Deadbolt might need to install a FIMAN gage in the area until they are done with construction).
Warm Up: On the jog for what will be the regular w/u route, circle up back at the start for a run through of the classics followed by extra time to stretch the arms.
The Workout: On the jog around the traffic circle and to the rocks. Selected a rock of good size for a high intensity, high rep workout. John Cusack over to the back side of the library lot. Settled in and there was somewhat of a routine. 4 rounds. Each round we did 4 sets. Between each set we did a 10 count to recover. Between each round we went on the jog across the lot, squat hold for the six and a 10 count, followed by SSH ICx30, 40 then 50 (anyone detecting a trend – I like keeping the PAX moving with the SSH). The rounds were as follows:
Somewhere in the middle of these sets we had a traffic issue as a slow moving vehicle passed through as if they were dropping off books in the off hour drop slot. Kept moving and soon we saw a black durango roll through. The 2 vehicles seemed to each make a couple laps around and we thought they were sad clowns thinking about joining us. They never connected but sure looked like they were looking for each other. Who would have thought the downtown library was an early morning meet up for craigslist hook ups?
Return the rocks and on the jog to start
Mary: Plank-o-rama and we stayed in a plank all the way around – you don’t need to be on your six to be a real man when you are doing Mary.
Announcements: Great time to look at Q signup sheet and get in the mix.
Prayer: Moby’s dad and family, UTI’s dog, Shredder on the mend, and unspoken, Yogurt took us out
Another strong showing in the books for the new AO.
Pax of 19 for 5 stations of pain:
Particle Board, Fonzie, Banna seat, Emril, Mookie, Yogurt, Lucky Charms, Nemo, Strait Cash, Pac Man, Dumbo, Wiggly, Peeping Tom, Pumpkin Spice, Lipstick, Coal Ash, Deadbolt, Chips
Breah on the Q
Warm Up: Jog around the lower parking lot and 5 burpees for Deadbolt being late to the party. 22 Counts of SSH, Imperial Walkers/Hillbillies, and Merkins
The Workout: 5 stations Tabata style 30 seconds of work 10 seconds of rest. Rotate stations every 3 mins 3 seconds.
Pain stick station
Round 1
Curls- Overheard extensions- Rut Rows- Strait Arm Lifts (repeat)
Round 2
Goblet Squats- overheard squats- split squats- Back squats (repeat)
Tire station
Round 1
Partner 1 & 2 Tire flips- and Partner squats with tire- switch each set
Partner 3 & 4 Run as far as you can in 30 seconds partner runs alongside then switch
Round 2
Lateral jumps- up and over- box jumps- fast feet (repeat)
Med ball station
Round 1
Slams back and forth-partner side throws- Chest passes- turnaround overhead throws
Round 2
Big boy sit up partner throws- partner dying cockroaches- American hammer ball pass- Partner ball merkins
Battle rope/Fire hose station
Round 1
Partner 1 waves/partner 2 fire hose carry (switch each set)
Round 2
Partner 1 Double arm slams/partner 2 fire hose skaters
Kettlebell station
Round 1
Swings-right arm snatch-left arm snatch- upright rows
Round 2
Renegade Right arm row- renegade Left arm row- Right arm KB merkin- Left arm KB merkin
Mary: Circle up for 22 counts of Imperial walkers, Low Slow Flutter, and reverse LBC’s
Announcements: 2nd F at Dunkin and the Fritter Foundation speech
This weeks Q source focused on getting yourself right so that you can be right for the rest of your life. F3 is a prescription, not a suggestion. 1st F is to get your body right, that leads to the 2nd F of connecting to others and that leads to getting your head right with the 3rd F and the sky Q.
Prayer: Prayers for Shredder and Crab legs and for our relationships Emril closed us out.