Pac-Man – Page 9 – F3 South Wake

Like a Virgin

October 18, 2018/in Paradise City /QIC: Dawgpound
PAX: Blue Hen, Breach, Brony, Buford, Chips, Dawgpound, Dumbo, Emeril, Java, Lipstick, Lucky Charms, M4L, Nemo, OCR, Pablo, Pac-Man, Shredder, The Natural, UTI, Warbucks, Yogurt

Burford finally Q’s after 18 months of F3!!!

Warm Up:

Ran Around the Park twice doing various exercises and Stretches

The Workout:

Headed to the railing to do the following
Group A did 15 Irkins, 15 Derkins and 15 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Group A did 15 Irkins, 15 Derkins and 15 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Group A did 10 Irkins, 10 Derkins and 10 Dips; Group B did Plank, Right arm up, Left arm up; Switch

Went to the tennis courts to do 11’s with Carolina Wine Makers and Deep Squats

Heading to the parking lot where Bear Crawl Races took place. The winner did 10 Monkey Humpers and the Loser did 10 Star Jumps

Mary:

Yoga Stretches

Announcements:

Go Fund Me for Wolfie
6 Weeks Until Holly Springs Half

Prayer:

Crablegs

Plates and Indian Runs

October 9, 2018/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Chips, Deadbolt, Dumbo, McStuffins, Nemo, Pablo, Pac-Man, Peeping Tom, Straight Cash, The Natural

Warm Up:

The normal lap through the back parking lot up onto Sunset Lake Rd

Jailbreak for the Strava segment crown (kudos to Pablo)

Circle up back at the flag for the following:

Moroccan Nightclubs ICx15

Fazio Arm Circles ICx10 forward & back

Imperial Walkers ICx15

Hillbillies ICx15

The Workout:

Indian Run clockwise around the AO where the last PAX does 5 diamond merkins. We did this for 2 laps to make sure everyone got their merkins in.

Back at the flag we formed groups of 3 and 1 PAX from each group grabbed a 35lb plate brought by the YHC

We did the following exercises rotating each time:

Partner 1 does weighted shoulder press

Partner 2 does Catalina wine makers

Partner 3 does SSH ICx15

Partner 1 does weighted Russian twists ICx10

Partner 2 does homer to marge

Partner 3 does Mountain climbers until the 6 is done

Partner 1 does weighted squats

Partner 2 Star jumps OYOx15

Partner 3 Squat hold

Plates were then placed back at the flag and we did another Indian Run Bataan Death March style

Mary:

WWIIs, Boat Canoes, Pickle Pounders (led by 187)

Announcements:

Guest Q next week 10/16 – Straight Ca$h

South Wake Beer Mile Saturday 10/13 5pm @ CBC

SAS 5K

Prayer:

Deadbolt took us out

Crablegs

Ivan Crashed Paradise City

October 8, 2018/in Paradise City /QIC: Dawgpound
PAX: 187, Brony, Chips, Dawgpound, Doc, Draper, Emeril, Java, Lucky Charms, Pablo, Pac-Man, Peeping Tom, Sharapova, Skidmark

EC: Emeril, Chips, Skidmark

Warm Up:

Run Up to the far corner
Imperial Walkers
Hillbillies
Run Up to the dumpsters
Side Straddle Hops
Run down past the basketball courts
Good Mornings

The Workout:

Partner Up; One Rock per group

Partner A would run to the end of the short path and come back as Partner B would do the exercise. Then we Partners will switch.

Exercises:
Kettlebell Swings
Shoulder Press
Rockies (Burpies with a Rock)
Reverse Lunge
Balls to the Wall
Rut Rows (Rows)
Plyo Pushup (One hand on the rock, Alternate Hands)
Preacher Chair Holding the Rock
Straight Leg Deadlift
Jack Webs (1 Pushup 3 Presses with the Rock)
Kettlebell Swings

Mary:

Around the clock Merkins 12, 9, 6, 5, 4, 3, 2, 12
Homer to Marge
Freddy Mercuries
Box Cutters

Announcements:

Beer Mile This weekend
SAS 5K this weekend
Carpex CSAUP 10/20

Prayer:

Crablegs
Clay
Brandon

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