Tag Archive for: Nemo

Hill Repeats for the King

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Warm Up: Side Straddle Hops, Good Mornings, High Knees, Butt Kickers, Skipping (whee)

The Workout:Jog to the base of “Bridgewater Hill”, 3x Hill Repeats on “Bridgewater Hill”, Mozy to the next spot for some repeats, 2x Repeats of “Powerline Sprint” with a run/walk intermission around Well Spring Dr back to the start.  We ceremoniously lost Lipstick again.  Rumor has it someone near the Bridgewater Pool may be dealing with a rather large “dog” dropping today…

Mary: Jog back to Ting where it all started

Announcements: HSPD 10k this weekend, WoodCreek Blood Drive could use some volunteers (no blood donation required) – https://www.signupgenius.com/go/4090945afa62aa0f49-woodcreek

Prayer: Prayers for Clay (pre-schooler fighting cancer), Brickhouse is on the job hunt, those dealing with the Florence aftermath, Mortar who will soon be enlisting in the Marine Corps

Florence, 80s Hip Hop and Burpees; Life doesn’t get better

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9 Members of the Crazy Ivan Pax braved the wind to do a Burpee base workout.  Thank you Emeril for the Men’s Health Article!!  Midget suggested some Bobby Brown and 80’s Hip Hop Music so it was played until Mary.

Warm Up:

Lap around the Soccer fields
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Imperial Walker Squats
Good Mornings
Daisy Pickers

The Workout:

Kettlebells where placed in the middle of the Shelter.  Pax split up one group went to the rock wall the other to the open end of the shelter.

Countdown from 5 Burpees to 1 Burpee.  The Burpee though was a Tuck Jump Burpee.  After you did the 5 Burpee you bear crawled to the middle.  Grab a Bell and Did 15 Standing Chest Press Squeezing the bell in your hands.  Then you bear crawled to the other side and did 4 Tuck Jump Burpees.  Repeat down to 1 Tuck Jump Burpee.

Countdown from 5 Burpees to 1 Burpee.  The Burpee though was a Plan Jack Burpee where you did at least 3 plank jacks.  After you did the 5 Burpee you bear crawled to the middle.  Grab a Bell and Did 10 Goblet Squats.  Then you bear crawled to the other side and did 4 Plank Jack Burpees.  Repeat down to 1 Plank Jack Burpee.

Next all the bells where moved to the Burpee locations.  You then did 5 Kettlebell Deadlift High Pull Burpees and Gorilla walked to the other end.  You did 5 more Kettlebell Deadlift High Pull Burpees.  Repeat as you count down.  We stopped at 3 for Midgets Special Song.

Next it was Bobby Brown “My Prerogative”.  Staring in Mountain Climber position you mountain climb until Bobby said “Prerogative”  then you did a Burpee and got back into mountain climber

Mary:

Canoe Shoulder Pulses
Homer to Marge
Right Leg over Left Knee Crunch
Left Leg over Right Knee Crunch
Box Cutters
Low Slow Flutter
LBCs

Did some final stretching so this Q could stretch out his hips.

Announcements:

New AO Starting September 25th at the Harris Teeter at Sunset and Holly Springs Road.  Name is finalized but wasn’t announced.  Q will be Crazy Ivan’s own Peeping Tom.

Prayer:

Crab legs, Clay, all without power.

2 Years of the ‘Chu – Part 2 of 2

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15 pax came out to workout 2 of 2 celebrating Pikachu’s 2 year F3 anniversary.

Warm up:

Lap around the turf field. Circle up in the parking lot:

SSH

Mountain climbers

Arm stretches

The thing:

Mosey to turf field – line up along near left edge

Jog to other end

Bear crawl length of field

Jog to other end

3 count – on 1 start holding low plank, on 2 keep holding, on 3 sprint to other side of the field

Low slow flutter

Jog back to far end

10 count

3 count – on 1 start holding 6 inches, on 2 keep holding, on 3 sprint to other side

Freddy Mercury

Jog back to far end

10 count

3 count – sprint on 3, all out for last one

10 count

Mosey to the abyss/stairs

Warm up trip to bottom and back to top

Back to bottom – 10 of Pikachu’s favorite exercise (aka the Burpee)

Back to top – plank hold

Back to bottom – 10 of Pikachu’s 2nd favorite exercise (aka the Turkish Getup)

Back to top – squat hold

Back to bottom – third favorite exercise (Pickle Pounder)

Back to top – 10 count

Mosey back to parking lot for Mary. Yogurt started while YHC got his phone…..and a speaker.

Thunder by Imagine Dragons – hold plank and do a merkin every time the word Thunder is said.

Stretching routine (copy from Thunder).

Announcements:

Pikachu thanks all of South Wake for making Holly Springs feel like home over the past two years.

Prayers:

Crab legs. Brick house is looking for a joke.

Block Party

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Warm Up: Easy run down to concession stand area for several w/u exercises consisting of SSH, Cotton Pickers, Fozio Arms, Good Mornings, Squatted T-claps all IC.

The Workout: Return to main parking lot, retrieve cinder blocks from truck and make our way to end of tennis courts for line up. Series of exercises advancing blocks John Cusac or cradle carrying across all 4 courts to opposite end but stopping after each court for 1st series of uneven merkins, 2nd series of rut rows, 3rd series of overhead presses, 4th series of curls for the girls all called out by individual paxes for sets of 5/10 or 6/12 or ups. Drop blocks at far end hold plank for the six and then all sprint back to the start. Bear crawl across all 4 courts back to blocks and switch blocks. Rinsed and repeated x4 with duck walk next back to blocks next time. Recovered with BTW count of 20. Brought all 4 exercises together on last trip across all 4 courts back to blocks starting out with spider mans across 1st court followed by bear crawls, followed by duck walks, followed by crab walks. Ended session with 10 burpees OYO. Returned blocks to Double D’s truck.

Mary: 50 LBC’s, then YHC called out 3 pax who had been attending F3 less than 8 weeks to each lead us in an exercise. Cowboy/ 10 box cutters, Dumbo/ 10 low slow flutters, Messi/ 10 WWII’s – special shout out to Messi who’s only 11 years old!

Announcements: Pikachu’s 2 yr. anniversary tomorrow at Disney, Kenny’s Grave tomorrow.

COT: YHC shared scripture from Psalms 118:24 “This is the day the Lord has made; let us rejoice and be glad in it”.  In the midst of the storm, including Hurricane Florence on the way as well as the storms in our lives, can we still rejoice and be glad in it? Yes we can, because the Lord made this day and  tomorrow day and every day hear after for us. Time is our gift back to Him so in the midst of our storm look for ways to rejoice. Name-a-rama.

Prayer: Bubblewraps (Brad George) wife Kelli George in her early 40’s having double mastectomy due to breast cancer, Roger-Roger’s neighbors son Clay, Crablegs, H1N1 friends having marital issues, Banana Seat’s father-in-law waiting on MS test results. YHC took us out in prayer.

Stairs

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With 9/11 Stair Climb approaching we once again took advantage of the stairs at Disney to get some reps on the steps.

EC streak continues with Nemo, SkidMark, Axe (with an E), and 187 on the standard 2+ mile route

Warm Up: Standard w/u jog around the field followed by SSH, Good Mornings, SSH, Good Mornings, SSH, Good Mornings. legs right over left and left over right
The Workout: On the jog to the stairs we set up for some rounds of steps and here’s how it worked.  Down/Up on the stairs was a 1 count.  Up top we did squat star jumps.  So we started with 1 down/up on stairs, squat hold for the 6, 3 jumps.  Then 2 down/ups with 6 jumps.  3 with 9, 4 with 12 and finished with another 3 down/up.  13 total laps of the stairs if you are keeping track at home.  Also, had a 20 and a 35 kettlebell and the PAX always made sure it was in tow.  On the jog back to start.
Mary: Quick round ICx15 of LBCs, Low Slow Flutters, Homer to Marge with a couple rounds of each.
Announcements: BRR end of next week, 9/11 stair climb.  Some Qs will be looking for others to step up and take AOs as 12 of us will be tapering and running BRR.  Great chance to lead.  The workout today was all about some training for the 9/11 stair climb.  We might underestimate some of the challenges we take on physically and mentally and it is important to focus on putting in the time to prepare – this is as true for the challenges we face in life as much as it is for the challenges we subject ourselves to in fitness.
Prayer: Chips coworker who had a family member in an accident, took a silent 15 count for all to reflect on, and lift up to the group and unspoken.  YHC took us out in prayer.

Dora lost her panties at Paradise City

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23 Pax @ Paradise City.    10 Pax showed up early for EC.  While hanging out in the parking lot after the EC run we noticed there was a pair of panties on the ground that weren’t there prior.  So either one of the PAX has a stalker that left them behind or someone’s M is missing a pair that fell out of someones shorts.   Word is they may belong to Skidmark.

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings, Windmills, Karaoke, Morrocan night club in squat position
The Workout:

Jog to to Guard Rails – Tricep Dips x30

Up to Tennis Court area – Bear Crawl up hill

Up to Dumpster area – Partner Up Dora

Down to Fences – Derkins x20

Down to Guard Rails – Tricep Dips x30

Mary:

Low Slow Flutter
Homer to Marge
Box Cutters
Dawgpound walked us thru some hip stretching

Announcements:

Weds 5 year anniversary workout at PT

Look for changes to next Monday’s PC workout as it’s a holiday.  May start later in the morning and may change the venue

Prayer:

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

2 Timothy 1:7

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Questions Answered

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Pax of 17 came out on a drizzly Monday morning to answer one question – was Pikachu done using his new job as an excuse?

~7 Pax got in EC at 5:15. Wescott grabbed another FNG so disclaimers were read and we were off.

Warm Up:

Run to the top of the ramp:

SSH x20 IC

Daisy Pickers x10 IC

Run to corner by tennis courts doing kareoke, backwards run, and butt kickers on the way.

 

The Workout:

Run back to bathroom trailers to get Midget. Stop at the first island – bear crawl to the 2nd island. Crab walk back.

Now that everyone was accounted for the main event could start. Run to the bottom of the ramp for some shortened 21s:

10 Burpees at the bottom

Run to the top

11 LBCs

Repeated down to 6 burpees and 15 pickle pounders since they’re our favorite. Threw in some backwards running, a bear crawl (that got audibled to 2/3 of the way – that’s a long ramp) and some runs all the way down to the stop sign off the entrance road.

Did one more quality burpee at the bottom and then went to the basketball courts for the grand finale.
Mary:

Given the storms the night before it only seemed appropriate to do Thunderstruck – nearly 5 minutes of SSH with some more burpees mixed in.
Announcements:

5 year anniversary convergence – last Wednesday in August

9/11 stair climb – 5:30AM start, will be finished before 7.
Prayer:

Verse of the day – Psalm 102:25-28. “Never be afraid to trust an unknown future to a known God”

Crab legs.

Doug at Hope who is recovering from a broken neck.

 

Always a privilege men – thank you for the honor.

And yeah Dog Pound – I’m back.

PS – Welcome FNG Sharapova.

Any Given Sunday- Hill Run Audible

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Warm Up: Dynamic Stretching: Light jog to far end of parking lot with butt kickers and high knees mixed in. Karaoke (Left\Right) back toward starting point with Frankenstein kicks and High Knees to the start.

The Workout: Given the storm from the night before, PAX anticipated a very soggy and unpleasant run on the trail. An ‘audible’ was called and PAX were treated to a hill route up and down some local favorite roads- Stinson, Bass Lake, and Salem Ridge. For those that ran the Derek Davis Memorial run the day prior, they got the added bonus of running up Linksland Drive instead of down. PAX made their way back onto Holly Springs Road and headed back to Womble. Shout out to Double D, making several passes during the route to pick up the 6. As the PAX turned and headed down Raleigh St and onto Grigsby paces started to increase as we approached the final leg and loop around the soccer fields of the (5-6 mile) route (Bernie, Brexit, Double D EC 1-3 miles prior).

Mary: Stationary Stretching: Right Leg over Left, Left Leg over Right, Quad Stretches R\L, Downward Dog- Calf Stretches R\L

Announcements: South Wake 5 Year Convergence- Aug 29th 5:30am- 6:15am  (Action Park- Possum Trot- Home of the Original AO of South Wake F3), 9/11 Stair Climb, Brexit’s US Citizenship. Mookie and 187’s 1 year F3 Anniversary this week.

Prayer: Thoughts and prayers to 2 members of Brexit’s church community who have faced recent life threatening accidents. We pray for continued healing and care as they progress through this difficult time. Prayers for Bernie as he starts his new job and the added challenges that come with starting a new venture.

Black Album

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Went back in time with the music and relived the High School weight room from the 90s.  Metallica Black Album played from start to finish.  The Q was not ready when the workout started.  He needs to get there 20 minutes before to make sure everything is setup and ready to go.

Warm Up:

Emeril warmed up the pax.  The Q was still setting up.  There where some Fazio Arm Circles, Merkins and other things Emeril thought was important for todays workout.  Mumble Chatter says this was the best part of the workout.

The Workout:

Partnered up and did stations.  Each station had two exercises.  Workout was a tabata with 45 seconds on and 15 seconds off to get to the next station.

Round 1:
Station 1 (Kettlebell Battle Rope):
Squatted Battle Rope Pull with 2 35 lbs Kettlebells
Bear Crawled the length of the rope
Station 2 (Battle Rope):
Claps
Mountain Climbers
Station 3:
TRX Atomic Pushup
Kettlebell Swing
Station 4:
TRX Rows
Kettlebell Swing
Station 5:
TRX Sprinter Start
Kettlebell Swing

Round 2:
Station 1 (Kettlebell Battle Rope):
Seated Battle Rope Pull with 2 35 lbs Kettlebells
Crawl Beared the length of the rope
Station 2 (Battle Rope):
Alternate Wave
Jump Rope
Station 3:
TRX Cable Cross
Kettlebell Clean
Station 4:
TRX Ts to Is
Kettlebell Clean
Station 5:
TRX Single Leg Squat
Kettlebell Clean

Round 3:
Station 1 (Kettlebell Battle Rope):
Crunch Battle Rope Pull with 2 35 lbs Kettlebells
Crab Walk the length of the rope
Station 2 (Battle Rope):
Circles
Jump Rope
Station 3:
TRX Chest Press
Kettlebell Figure 8
Station 4:
TRX Superman
Kettlebell Figure 8
Station 5:
TRX Bicycle
Kettlebell Figure 8

Mary:

Circled up for some deep squat hip stretch’s.
A little bit of yoga was performed

Announcements:

F3 Dad’s camp starts this weekend.  9/11 Stair climb at NC State

Prayer:

Q’s Message.  Commit to Excellence everyday.  Every conversation be committed to it and provided as much value as you can.  Every workout try to get a little stronger.  Don’t just show up to be there.

Roger Roger took us out in Prayer.

Women are crazy

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Pax of 5 for crazy time. Two newbies this morning brought to us by significant woman drama. Deadbolt sending two daughters off to school and LED up early with a 19 month old girl that couldn’t sleep.

Warm Up: 1st mile
The Workout: 100 pullups, 200 merkins, 300 squats, second mile
Mary:
Announcements: August 29 5 yr anniversary, dads camp this weekend
Prayer: us against women