U Turn BB
Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law
Tag Archive for: Nemo
Party in the USA
7 Pax Members joined the Party early this morning. The DJ selected a wide range of songs for the Pax to sing. Everything from Miley Cyrus to Tom Petty to Twisted Sister.
Warm Up:
Half Mile Lap Around Soccer field
Circled Up for the Following:
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forwards
10 Cadence Count Fazio Arm Circles Backwards
10 Cadence Count Good Mornings
10 Cadence Count Hillbillies
10 Cadence Count Imperial Walkers
The Workout:
Had 7 Stations which we did 4 total rounds. The last round at each station it was up to the PAX member what exercise they wanted to do. There was 1 KB stations that was used as the timer. Two TRX stations, two more Kettlebell stations, a battle rope station and one body Exercise station called the PIT.
Round 1:
Timer Exercise — 5 Turkish Getups Each Arm
KB 1 — Swings
TRX 1 — Chest Press
KB 2 — Overhead Press
TRX 2 — Rows
Battle Rope — Alternating Wave
PIT — Mountain Climbers
Round 2:
Timer Exercise — 10 Man O Makers
KB 1 — Goblet Squats
TRX 1 — Supermans
KB 2 — M4L Love Handles
TRX 2 — Inverted Row
Battle Rope — Claps
PIT — Frog Jumps
Round 3:
Timer Exercise — 10 Thrusters Each Arm
KB 1 — Clean
TRX 1 — Single Leg Squat
KB 2 — Halo’s
TRX 2 — Runners
Battle Rope — Snake
PIT — LBCs
Round 4:
Pax decision at each station. No one wanted to do any more Man O Makers, so we decided to listen to “The Man”
Finished up with Burpee Rama to the Killers — My goal is to be able to finish the song and get all the burpees by the end of the year
Joined Cletus for Mary
Crazy Time the 13th
Pax of 7 decided one workout in the gloom wasn’t enough for Friday the 13th and showed up at 4:30AM for a murph. Yellow Card went for his long run (6 miles – kid has legs) and the rest of us Murph’d until we went to our respective workouts.
Warm Up:
1 Mile Run
The Workout:
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
Then we went off for another beat down.
Great work men – way to step up and push yourselves!
Knocking off the Rust
11 at Disney this morning. YHC was back in action after a long 2 week absence for family vacation. Not many chances to workout on the road so was a great morning to start knocking off some rust. Crab Legs also returned from a long family vacation to Greece so it was like having 2 FNGs out there. Solo EC for Nemo. Great work by 2.0 8-Bit. The Dawg Pound dropped The HC but was a no show.
Warm Up: Jog around field, circled up in lot for Good Mornings, Windmills and arm/chest stretch. Indian Run to baseball lot for crazy feet, SSH ICx40 and Fazio Arms.
The Workout: Jog to The Abyss, partner up. Each pair completed 100 merkins, 200 squats and 300 LBCs. One partner doing the exercise while the other runs the stairs. Focus on form and not a race.
Mary: Circled up in tight, shoulder to shoulder plank hold. One man backs out, calls a hold or exercise to be done from plank, and bear crawls around and back. Next man repeats and we went around the circle.
Announcements: Upcoming events follow on facebook, Crab Legs birthday the 14th – RESPECT
Prayer: Crab Legs friend Corey who is fighting ALS, for a strong start for resurrected AO Kenny’s Grave. YHC took us out in prayer including all those unspoken.
Picture compliments of Crab Legs from his recent trip to Greece
Yogurt get out of the Street
24 Pax made their way down to the Paradise City.
EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark
Fartsacks: Breach
Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers
The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.
Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.
Mary: 22 WWII for missing Breach, 10 Peter Parkers
Welcome FNG Axe (Like the body spray)
185 total Merkins and 2.85 Miles along with 55 Burpees
Announcements: 4th of July South Wake Convergence 0630 Disney
Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken
The Man Strikes Again
The Warmup:
Quick lap around the parking lot. We then circled up:
25 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
15 Cadence Count Good Mornings
10 Cadence Count Right Leg over Left
10 Cadence Count Left Leg over Right
10 On my Down and on my Up Merkins
The Thang:
Partner Up for the following Dora
Dora of 100 Overhead squats (Each Member does 100 Reps)
200 Kettlebell Cleans
300 Kettbebell Swings
While Partner A is doing the exercise Partner B is John Cusacking around the Parking lot with their Bell
Finish with Burpe Roma Listening to the “The Man” From the Killers. Instead of Side Straddle Hops we worked on our Love Handles by doing the Side Crunch with our Kettlebells.
Cletus – Like Clock Work
Warmup: Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.
Main Event:
Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20
Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.
Dora – 50 Dimond Merkins, 100 LBC and 100 Squats
Rock Clock – around the clock, each PAX called out Qty and exercise with rocks
Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers
COT:
Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.
Prayers: Awesome brother CrabLegs, Unspoken
Crazy Time Gets Legit
8 Pax said screw sleep and showed up at 4:30AM to get an extra beat down in on a humid Friday morning. Extra kudos to Yellow Card – YHC certainly wasn’t waking up at 4AM to work out at 15.
No FNGs, so we went off and did our thing:
1 mile
100 Pullups
200 Merkins
300 Squats
1 mile
Various set patterns per usual – shout out to Skidmark for doing the first 10 sets at 10 pullups/10 merkins/15 squats and then finishing from there. Getting stronger bro.
We had a quick CoT and then (most of us at least) went off to our regularly scheduled 2nd beat down of the morning.
Based on three weeks of good attendance in a row Crazy Time is now a thing!
Aye! ~ Pikachu
Nemo – My #1 Fan
Pax of 17 showed up in the stifling late week heat as the summer solstice was taking place at Middle Creek as Nemo was back on the Q. Not sure it counts as FNG but the Nemo fan made an appearance to stress the message of importance about hydration and exercising responsibly during the summer heat. EC credit to 187 (check that pace), Skidmark and Crosby.
Warm Up: On the jog we headed around the main fields but veered off down the greenway and circled up along the main road for SSH ICx15, Good Mornings ICx10, Fazio Arm Circles ICx10 front and reverse, and a series of arms/shoulders/chest stretch.
The Workout: On the jog we headed to the wood rails along the entrance to the start and set up shop for a round of assisted deep squats offset with merkins. 10 count of each and we went 5 rounds. Included a bonus 5 burpees in the middle as H1N1 rolled up a couple minutes late. On the jog around to what I like to call the lower lot, we set up on the benches for a round of dips offset with squat jumps and merkins. 10 count of each and we went 4 rounds with a recover jog around the lot between rounds 2 and 3. On the jog back to the main field we set up for SSH ICx30 then a round of Jack Webbs at a 1:3 ratio (1 merkin then 3 air press). We pushed this to a 10:30 count.
Mary: Plank-o-rama with plenty of time to work in some tough exercises, each man on a 10 count or IC.
Announcements: Nemo will be out the next 2 weeks so Tha Natural has your Q next week and Yogurt has your Q the week after. July 4th convergence will be at Disney. Plenty of great options Fri so post (EC Murph at Womble, Crazy Ivan, Cletus, Sheepdog all in play). Reminder to exercise smart in this heat – be aware of your condition and rest as needed, hydrate throughout the day.
Prayers: A reminder to take time to listen to others and see any signs. Praise for how F3 guys step up as needed, for each other and for the community. Plenty of unspoken. YHC took us out in prayer.
Cletus. Java’s First Year F3 Anniversary. Crab inspired workout.
Q: Java
Pax of 25 this morning at Cletus with seven joining at the last few minutes from Ivan.
EC Murph was done by a few locos prior to Cletus.
Warmup:
Indian reverse run around the soccer fields and over the bridge to the Southwest parking lot
Side Straddle Hop x30 IC
Imperial Walkers x 15
Hilly Billy x 15
Good Mornings x 10
Fazio arm circles x 15 IC Forward
Fazio arm circles x 15 IC Backward
Arms and chest stretch
Standard merkins x 30
Main Workout:
Run backward to the middle of the parking lot: 20 merkins
Run backward to the end of the parking lot: 20 squats
Repeated for 4 trips
Crabwalk to mid lot: 20 LBCs
Crabwalk to end lot: 20 Freddy Merc
Repeated for 2 trips
Bearcrawl to the middle of the parking lot: 20 LBCs
Bearcrawl to the middle of the parking lot: 20 Freddy Merc
Repeated for 2 trips
Indian run around the south loop and back to the southwest parking lot.
Dips on the cement parking bars x 20
Erkins with hands over the cement parking barks x 10
Squats x10
Dips on the cement parking bars x 20
Erkins with hands over the cement parking barks x 10
Squats x 10
Mosey to the tennis courts.
Cool down: Circle up for core exercises; flutter kicks, windshield wipers, LBCs.
Announcements and prayer requests:
Support the Healing Transitions AO on Fridays at 2 PM.
Banana Seat is having a CT Scan; pray for positive results.
Tofu requested prayer so Java finds a job 😉
COT and closing prayer:
Prayed so we may be the light and salt of this earth, that we may leave everything and everyone better than before in order to be men of high impact.