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Don’t Grab the Crunchy Leaves

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A great turn out in December as Wrightsville training is in full swing. Numerous distance PRs – kudos to Pac-Man, Doc, and Dovetail (who not only distance PR’d but was out picking up the six too). More than a workout.

Warm Up:

SSH x15 IC

Hillbillies x10 IC

Mountain Climbers x10 IC

Merkin x10 IC
The Workout:

All the 3 milers got talked into 5, so 5-15 miles. T-claps to 187 & Skidmark for 15 and running us down.
Mary:

Individual stretches
Announcements:

CSAUP next Saturday. Will look for someone to Q U-Turn if there is interest – has to be someone committed to picking up the six during run.
Prayer:

Ausfahrt – recovery from motorcycle accident. Keep your eyes out for ways we can help the family in the coming weeks/months.

Fantastic 2nd F after. Great work men – always a privilege.

Shake It Off

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EC: Nemo, Dawgpound

Warm Up:
Quick lap around the parking lot
Circle Up:
  Side Straddle Hop
  Imperial Walkers
  Hillbillies
  Good Morning

The Workout:

Kettlebell Pyramid:
  3 Turkish Getups Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; 20 Swings; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
  3 Turkish Getups Each Arm; Sprint

Mary:
No Time for Mary today.  We had a lot to do

Announcements:
CSAUP December 15th.   Going to be Epic
Clothes Donation for Healing Transitions
Each Pax Member should try to go to Healing Transitions/Arena once a month 

Prayer:
Pablo’s Mom
Brexit’s Friend Dave in Michigan

Disney ’55’

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In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.

QIC: The Natural

PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.

Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.

Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…

Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.

COT: Dead Bolt took us out with prayers for healing and struggles.

“This Carwash?”

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EC: Nemo, UTI, Emeril, M4L

Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options  Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂

Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers

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.

Do British warm ups really help?

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17 PAX got stronger and faster today at U-Turn with Brexit’s 1 year anniversary at F3.
There was some chatter about the ‘Rebel Walk’ warm up implying PAX looked they all $hit themselves… This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!

Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.

The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.

A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…

Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.

Prayer: Pray for Dauber’s Bowel movements during the run along with unspoken requests.

The Slide Rule Guilt Trip

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Special thanks to Slide Rule for guilting Dauber and Nemo into posting GP but then bailing out.

Warm up:

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

The Workout

Mosey to Bathrooms

3 sets 20 ct Wall sits &  Balls to the Walls

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)
  • 20 Windshield Wipers with Rock extensions

Mosey to Playground for Aik’n Stations

  • Aik’n Abs: 20 LBCs, 15 Rockies, 20 ct 6 inches & Chillcut Planks
  • Aik’n Arms: 10 Merkins, 10 Dips, 10 Derkins, 10 ct standard plank (rinse and repeat twice)
  • Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps
  • Aik’n Abs: 20 cts of Pickle Pounders, WWIIs, Homer to Marge, Box Cutters
  • Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman & Shoulder tap planks
  • Aik’n Legs:  20 ct Squat hold, Mountain Climbers, SSH, High Knees, 7 OYO double Merkin Burpees

Announcements: Nemo’s Ugly Sweater Christmas Party tonight (special thanks to Jeanette), Reminder to sign up for Wrightsville if you haven’t already.

Prayer Requests:  For health and happiness for the Men and families of F3, For all the students dealing with the stress of finals and major papers/projects, Lipstick’s Grandmother dealing with Dementia,  for DD and his family going through a tough time, for everyone’s marriage (reminder that we are one in Christ and to reflect His love for us through our relationships with our spouse)

Didn’t Even Have to Poop

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Pax of 11 came out for a promised no running beatdown by Pikachu & Lipstick (Pikachu’s Lipstick?) at Crazy Ivan. Brexit even ran a mile before the workout and Crosby switched from Cletus based on the promise of no running.

Warm Up:

Lipstick circled us up for some arm and leg stretches followed by:

SSH x20 IC

Daisy Pickers x10 IC

Then we grabbed our kettle bells for the beginning of legs.

The Workout:

Lung walk (with kettle bell held at chest, focusing on form) halfway down parking lot.

Deep squats x20

Curtsey squats x20

Lung walk rest of the way down the parking lot.

Deep squats x20

Curtsey squats x20

Box cutters x20 IC to give the legs a break

Lung walk back down half way and hand it off to YHC.

We started to mosey our way to the Amphitheater, but Cletus was hogging it so we double back to the first parking lot line for the evolution of the burpee. We started with a new exercise YHC thought up for this Q – the Kurpee. It’s a burpee with the kettle bell – you hold the bell when dropping for the merkin (and do the merkin uneven – one hand on the bell), and when coming up out of the plank drive the kettle bell overhead into a lockout and then bring it back to your waist and then switch hands for the next rep.

We lined up at the parking lot line – 1 Kurpee at the first line, 2 at the 2nd, etc up to 5.

After a 5 count we went back the other way, doing Turkish Getups this time.

By now the ampitheater was cleared out so we moseyed over there, John Cusack & 10x Tricep extensions IC on the way.

Pax lined up along the short wall for some upper back rows – one hand and leg on the wall, the other on the ground.  5 rows per kettle bell with the pax rotating through to each kettle bell once (11 total). We then spun 180 degrees and did the same thing for the other arm.

Mosey back to the parking lot (John Cusack of course) where YHC brought out his speaker for a musical finish with Roxanne – Merkin for every Roxanne, Plank Jack for every Red Light, holding plank otherwise.

Mary:

YHC lead some yoga – Downward Dog, Runners Pose, Pidgeon.
Announcements:

The Frosty CSAUP Dec 15th – Womble, 6AM

Christmas Party at Nemo’s Saturday.

2nd F at Dunkin after.

Prayer:

Lipstick’s grandmother – prayers for the family.

Chips & Brexit echoing the importance of prioritizing our M’s over jobs and other things.

YHC took us out – always an honor and privilege men.

Disney “Highlight Reel”

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EC: Dumbo, Deadbolt, Warbucks, Nemo, Lipstick

Warm Up:lap to the big parking lot and circle up for Good Mornings x 10, SSH x 40, IW and HB x 18/ea, Daisy Pickers x 10  Q called #HIM to pair up for accountability
The Workout: 4 Corners with stops at midpoint on long sections Stop 1 10 American hammers, Stop 2 10 Star Jumps, Stop 3 10 Diamond Merkins, Stop 4 10 WW2, Stop 5 10 Burpees, Stop 6 10 Turkish Getups –2 Rotations;   Mosey to Stair Case – 1 up top (Combination) 100 Merkins, 200 LBC, 300 Squats   2 Bear Crawl to the bottom and run back up;  Mosey to the Soccer field Wheelbarrow 50yd and switch with partner until across 15 SSH and same wheelbarrow back
Mary: Sorry Mary we only had 17 seconds to spare and we need at least 30
Announcements: Nemo Holiday Party on Saturday; Wrightsville Training plan up on site from DB; Yogurt’s  Q at Cletus tomorrow is his first since taking over alternating Q’s
Prayer: Crablegs and a lot of unspoken

Thanks to all for coming out and letting me lead you this morning!

Lipstick

Purple Cobra BackBlast

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Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:

Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins.  Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner.  7 laps.

Half Way There: Wheel Barrel with partner halfway around the loop and switch.  Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).

Merkin Shuffle @ 5 count

Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling