@p.s.i – Page 3 – F3 South Wake

Sweaty Sevens

August 30, 2023/in To Be Determined /QIC: Bleeder
PAX: @bestinshow, @p.s.i, Clunker, Gizmo

FNGs: Nada

Warm Up:

-mosey around the parking lot

-circle up for SSH, windmills, Seal Claps, and Merkins

-Slowly move down the parking lot with high knees, butt kickers, and karaoke with squats and mountain climbers mixed in

The Workout: THANG #1

Lucky 7’s with cinderblock coupons

-7 rounds

-7 reps per exercise

-RutRows, Forward Lunges (both legs =1), ground pounders

THANG #2

Partner work with cinder coupons

-150 offset merkins

-150 weighted dying cockroach

-150 chest press

Rotators varied throughout the work, cusacks, bear crawls, walking lunges, running

“Cool Down” lap after Thang 2

Mary:

Popcorn through the group: low slow flutter, homer to marge, freddie mercury, WW2, pickle pounders

Prayer:

@bestinshow ‘s MIL (Isabel) to ‘have a good day’, strength and endurance for him and his M as they are care providers and parents. @P.s.i. traveling to South Carolina, Q and M traveling without 2.0’s for 10 days.

Comparing rocks

August 7, 2023/in Downtown Train /QIC: Abe
PAX: @p.s.i, 3rd Cousin, Abe, BnB, Cancun, Gizmo, H1N1, Plunger, Wild Turkey, Woody

FNGs: none

Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.

Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.

Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.

PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.

Mary: popcorn Mary took us right up to time.

Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR

Prayer: Gizmo’s mom, man that Plunger saw at the golf course

Relatively cool morning

August 4, 2023/in Cletus /QIC: Woody
PAX: @p.s.i, BnB, Forceps, Jellybeans, Woody

Warm Up: SSH, good morning, frankenstein, imperial walker, slo-mo merkins

The Workout: YHC had nothing planned for today because YHC is lazy. Started with 7’s in the parking lot (burpees & squats). Mosey to the covered shelter for BTW & People’s Chair (X2), moseyed to the stage thing, stopping along the way for an exercise the name of which is escaping me at the moment, for dips & box jumps (X2). Moseyed some more around the track and had some fun with Carolina Dry Docks and Reverse Lunges (X2). Mosey back to stage thing for more dips, some derkins, then headed back.

Mary: Started with a move I saw at F3 Timeshare in Myrtle Beach – On your six in a V position, start with left leg extended while the right leg is tucked to your chest. Hold for 10 seconds. Switch legs, hold for 10 seconds. Then both legs extended, hold for 10 seconds.

After that was popcorn Mary. Box Cutters, Freddy Mercury, Jane Fonda, Heel Taps, and some elbow-to-opposite-knee thing that Jellybeans called.

T-Claps (Recognition): Prayer: Forceps getting ready for a move to DC while also prepping for an interview to move up in his company.

Post this on OnlyFlags

July 28, 2023/in Cletus /QIC: Bleeder
PAX: @jellybeans @abe, @p.s.i, Banana Seat, Cupid, TomTom

Pre-blast for today’s workout gave all of the details of what was to come. Those in attendance choose to fight the heat to get stronger.

Warmup: Slow mosey from the parking lot towards the other parking lot, with a stop at the picnic shelter for some goooooood mornings. Once we arrived at the other lot and commented how little of the field construction materials remained, we did some side straddle hops and daisy pickers.

The Thang: Suicide B.L.I.M.P.S

Using the parking lot light poles as distance markers for each new exercise that was introduced, with the curb serving as the start/finish point. Exercises were as follows:

B-Burpees (5)

L-Lunges (10)

I-Imperial Walkers (15/side)

M-Merkins (20)

P-Plank Jacks (25)

S-Squats (30)

Workout was a stack-em, where each round we repeated the prior exercises and added a new light pole/exercise. Stack until you spell BLIMPS.

Curb–> B –> Curb

Curb –>B –> L –> Curb

Curb –>B –> L –> I –> Curb… etc

After spelling BLIMPS, we worked our way back down to B, removing one light pole/exercise each round. (BLIMP, BLIM, BLI, BL, B)

At this point we were all cooked, so we moseyed to the amphitheater for some preachers chair and dips, moseyed to the picnic shelter for some more preachers chair and dips, then to the tennis courts for mary.

Mary was popcorn around the circle, throwing a found pickle ball at the next popcorn leader. Everyone went the extra mile to come up with an ab exercise more miserable than the one before.

COT: T-Claps to @TomTom for jumping back in with both feet after time away. T-Claps to @Abe for leading the backpack drive for SouthWake. Prayer requests for PAX who are training for assorted events, safe travels for @abe as he heads to Tennessee.

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