Tag Archive for: Peak Week

Brick Barrow 2

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It was absolutely awesome getting to do my very first F3 workout again.  Even though I had breath taker it was still a pleasure to see how far I’ve come.  Thank you all for coming out for my 2 year anniversary workout.  I couldn’t ask for a better group of men that supported me in my F3 journey.  The accountability and fellowship matter, so much to me.   Without F3 I would probably be posting 3 times a week at a gym somewhere.  Making no real progress in life nor fitness.  I am truly grateful for every pax in South Wake.

EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan

FNGs: AAA — How we got here.  He looked like former Atlanta Braves Pitcher John Rocker.  At least this is according to Flanigan.  I guess Mr. Rocker had batteries thrown at him.  So AAA.

Warm Up:

Run by the road and end up at the place where we keep the bricks.  Each PAX grabbed two bricks.  We didn’t put the bricks down until the end of the workout.

Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers

The Workout:

Partner up.  Each partner ran in a different direction around the loop in front of the school.  When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps.  This means tap right shoulder, tap left shoulder, merkin.  That was one rep.  I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.

After the Broke Back Merkins we jogged to the soccer field.  No one partner dropped his bricks so he can hold his partners feet.  We brick barrow across and back from the soccer field.  There was some beautiful picking up the six here.

Once everyone made it back we ran to the side of the school.  Next up was Moby’s favorite Jack Webs.  1 to 3 ratio.  We went up to 10 and 30.  I think my first workout I did very few at this point.  It was nice seeing what F3 has done for me from a fitness point of view.

Mary:

We jogged to the gate where we return the bricks, but we held on to them for a moment longer.

Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day

Announcements:

See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.

T-Claps (Recognition):
Prayer:

Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad

Conversion Sprints

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Did you know that there are 2.54321359219 centimeters in each inch?  Just ask Skidmark.  Precision is very important to him.

FNGs: Nope
Warm Up: SSH, Daisy Picker, Hillbilly, take a lap together around the normal Paradise City loop
The Workout:

YHC and his trusty sidekick Cowboy put out cones just before the workout.  They were roughly spaced at:
40, 100, 200, 300 yards.  Much time and effort was spent discussing the merits of these distances vs. meter distances.  Again, ask Skid Mark.

The PAX were instructed to sprint hard to the cones, recover across the parking lot, then sprint back to the stop sign.  After going 300, go a full lap around the lot (1/2 mile).  Then, repeat in descending order.

Mary: Yeah right
Announcements: 2nd F with Carpex this Friday
T-Claps (Recognition): Props to Blue Hen.  After realizing the time was going to be an issue, YHC instructed everyone to cut off the second full lap and save themselves a half mile.  Blue Hen’s fax got lost and he plugged along.  Well done sir.
Prayer: Abbreviated, but we all know Crab Legs, Shredder, and many others need our prayers.

 

Be more than a Fitness Fraternity.

 

Pace Mountain!

 

The Route

Fresh Blood

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EC: Aquaman, 187
Warm Up: Mosey to the backlot by softball diamond.  SSH x50, Daisy Pickers x12, Sir FAC x10, reverse x10 and overhead clap x15, Demonstration of the Ski Burpee (aka J-Lo Burpee)  5OYO + 5OYO for UTI being late.
The Workout: Mosey over to Elementary side and stopped along way for BTW x15 with Shoulder Taps.  Mosey to back road by playground and partnered up.  Partner 1 crabwalked to playground and did pull ups x10. Partner 2 stayed back and SSH. (switch and repeat)  On second go round Partner 1 bearcrawled to playground and did pull ups x10. Partner 2 held plank.  (switch and repeat)  Next we mosey to the far lot and partner wheelbarrows 7 spots at a time.  Once we both did 7 spots we did 5 Ski Burpees and continued to wheelbarrow until end of lot.  We repeated this twice for the full length of the lot.  Next we mosey back to the BTW location and partner 1 BTW x15 count while partner 2 Al Gore (switch and repeat), Round 2 BTW right arm up, left arm up, regular, while partner 2 Al Gore (switch and repeat, Round 3 all PAX BTW x20 Shoulder Taps.
Mary: Nipplers x15, Mountain Climbers x15, Peter Parkers x10, LSF x10, 6 inches and 45 x10, Homer to Marge x15, Pickle Pounders x20
Announcements: Dad’s camp, Fill the Q Sheet up or you will have to continue to listen to my country cadence!
T-Claps (Recognition): All Pax for getting out of bed this morning
Prayer: Aquaman’s friend Jennifer battling cancer, Moby’s father Tom and his road to recovery, UNCC shooting, Crablegs

10’s all out

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20 PAX came out to help me pre-celebrate 10yrs of blissful marriage and first time Q-ing Possum Trot.  Weather was right, mood was right, crowd was right; in recognition of our 10yr wedding anniversary all exercises were done in reps of 10.

Some for EC – Messi, H1N1, not sure the others, not sure about Fritter Foundation (tag yourself if you were there for it, sorry I forgot to ask)

Warm Up:

Light jog down to the baseball concession stand for Warm-up: SSH, FAC (forward/backward), Good Mornings, arm and elbow stretches, Daisy Pickers, Imperial Walkers, Hill Billies (10 ea).

The Workout:

Mosey back up to rock pile for a little more motivation, circle back up in the main lot for some 10’s:

Curls for the girls, over-head press, rut rows, merkins (10 ea); move to the right; rinse and repeat 5x.

Squats, bus drivers, elbow extensions, merkins on rock (5 for each arm) (10ea); move to the right; rinse and repeat 5x.  Thanks to all the PAX calling out cadence.

Move three rocks to the left, pick up rock, partner up.  Lunge and John Cusack back to the rock pile (the long way)

Mary:

Bear Run (new?? Indian Run but with Bear Crawl instead of running)  PAX lined up on one tennis court boundaries with enough space to for merkins, squats, diamond merkins, LBC’s, Freddy Merc’s, low slow flutters, box cutters, WWII’s, mountain climbers, Spider Man.  First PAX starts Bear Crawl while other PAX do exercises, once PAX reaches front last PAX starts and new exercise begins (due to time we sped up the bear crawl and exercises)

Announcements: Q Source at Stick Boy

Prayer:  FedEx’s neighbor’s wife, 16-Bit’s step father, Crablegs, UNCC families and students, unspoken

Eleven for 11’s

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11 PAX showed out in perfect weather conditions to get stronger. 62 degrees with low humidity. Great conditions for an early morning beatdown to include a field trip to the industrial park.

Wiggly was out due to allergies so I stepped in fresh off of a 4 day family cruise and ready to work off all the time spent sitting in front of a plate full of food from the buffet. (I did manage to get to the gym on the ship and work in a run – and did some rock climbing so not all eating and laying around. Also had a 4 year old to keep up with which sometimes feels like a workout.)

EC: Blue Hen, maybe Flanagan, maybe others? (Clearly YHC was not among them.)

FNGs: None.

Warm Up:

SSH x20 IC
Imperial Walkers x15 IC
Hillbillies x15 IC
Monkey Humpers x15 IC
Leg stretches – 10 count each leg
Arm stretches – 10 count each arm
Michael Phelps it out

The Workout:

Field trip to industrial park (Rovisys) with exercises en route…
Run
Merkins x15
Run
Derkins on the rail x15
Run
Irkins on the rail x15
Run
11’s on the hill: WW2 at the bottom/ Shoulder Tap Merkins at the top
Run back to the school…
Run
Dips on the rail – x22 (Breach)
Run
Sumo squats x 5 run 5 count – repeat 2x – Blue Hen
Run
LBC’s – x25 IC –
Run

Mary:

Pickle Pounders x22 IC (Breach)

Announcements:

Q Source to follow at Starbucks

See Slack/FB

Prayer:

The Natural – friends who recently lost a family member

Moby’s Dad is home

Shredder’s recovery

 

It’s an honor and a privilege to lead you HIM.

2 words “Sarah Beth”

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FNGs: N/A
Warm Up: Mosey over to “The Point” church lot.  SSH x 50, Daisy Pickers x 15, Merkins x20, Shoulder Taps x15, Mountain Climbers x15, Nipplers x15
The Workout: This morning was about making the most out of our Steam Engine and not forgetting about the Caboose.  Mosey down Raleigh St. and down HS Rd to the Mama Birds lot.  I had a nice dream last night about Chips and in the dream I was asked to do something Chips would do.  All I could remember was the suicides we did at Ting and Chips telling us we wouldn’t stop until we merlot.  We did suicides end to end in the lot with Merkins x10 at one side and YHC choice at the other (LSF, American Hammer, H2M) We repeated until early morning Cigarette runs encroached on our lot.  We mosey North on HS Rd until the cut in road to cemetery hill.  YHC wanted to give the PAX a beautiful view perched up top cemetery hill this morning.  We then did hill repeats with Burpees x5 at the bottom and LBC x15 at the top.  We repeated until YHC felt it was necessary to head back to the station.  2.5-3 miles round trip
Mary: YHC did his best to lead the PAX in Yoga stretches to close it out
Announcements: Discounted Wrightsville Half/Full will end May 1st,  Q Sheet– Sign up! Our Q sheet is embarrassing compared to CARPEX.  I went out there and signed up for 3 workouts this week alone.  I inspire you all to do the same!

T-Claps (Recognition): Peak Week and Foghorn with weighted vest.  I told you all in the beginning you would hate me by the end, hopefully I met that expectation!
Prayer: Moby’s father Tom, Henry from 12 Oaks, Marriages

Always a pleasure to lead you men. Thanks Nemo for the opportunity!

Check Out That Cadence

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FNGs: N/A
Warm Up:

SSH x15 IC

Good morning x15 IC

Daisy pickers x15 IC

YHC asked for any other warm up request – Fazio Arm Circles were requested so we did:

Sir Fazio x15 IC forward, x15 IC backward

Keeping arms up, we moved into the squatter overhead clap x15 IC

Followed by seal claps x15 IC

Follow by chanooks x15 IC forwards and backwards

The Workout:

Mosey to a small wall:

Single leg get ups from sitting position – x10 each leg

Step ups x10 IC each leg

Box jumps x10

Step ups alternating x20

The dip x20 IC

Irkins x15 IC

Dirkins x15 IC

Pull ups (on the playground) x10

Mosey to the parking lot for build a bears:

From the end of a parking lot line bear crawl to the end of the line, 1 merkin, side bear crawl, another merkin, and then crawl bear back. Repeat with 2 merkins and 3 merkins at the corners for each subsequent iteration.

We then switched to the build a crab – same setup with crab walk and crab cakes at the corners. Done for 1 and 2 reps.

Mosey to the rock pile – get rocks and rotate based on questionable math tactics from YHC:

Groundpounder x15 IC

Curls x15 IC

Overhead press x15 IC

Tricep extension x15 IC

Ru’roh x15 IC

Groundpounder x15 IC

Mary:

Mosey to the parking lot to observe/heckle the Run the Springs racers coming through any minute and to give them a show……

Pickle Pounder x10 IC

Captain thors (1:4 WW1 to American Hammer) up to 5

Side planks x10IC each side
Announcements:

See interwebs
T-Claps (Recognition):

Peak Week getting the jump on breathtaker today

LED & YHC doubling down
Prayer:

Shredder & Crab Legs

Forceps home situation

Always and honor and privilege men – thank you

Don’t Drop your Rock

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FNGs:None
Warm Up: Quick Lap around the field.  Indian style of course.  SSHx15, SumoSQx15, HR Merkx15, MClimbx15, Cpickx15, MNClubx15, PSqtx15, BDogx15.  Mosey to rock pile.
The Workout: Choose medium to large rock that you will have with you the whole time.  Weight exercise on one end of the lot and then mosey to other side of lot and back for a new exercise.  The weight exercise and the mode of getting to the other end of lot will change.

Deadlift to shoulder press with rock x 20, run to end and run back.

Squat x 20, run to end and back.

Wonderbra x 20, lunge walk to end run back.

Wide leg squat x 20, run to end lunge walk back.

Curls for the girls x 20, run to end and back.

Triceps x 20, run to end and then bear crawl back while pushing the rock.

Bent over rows x 20, run to end, lunge walk back

Goblet Squats x 20, run to end and run back.

We still had time for more and so drop the rocks and head to pavilion for 3 sets of Urkins, Dips and Durkins.

3 sets of 10 each.  Mosey back to tennis court

 

.
Mary: LBC’s x 10, Box Cut x 10, Fred Mer x 10, PPound x 10, Plank 10 count, WW2 x 10, D Merk x 10, B Dogs x 10
Announcements: Monday workout at RTP lead by Breach, 2.0 workout lead by Brony(soon).  Breathtaker was auctioned off.
T-Claps (Recognition):
Prayer: Moby’s dad out of hospital today(we hope), Crablegs.

Mucho Chesto

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It was a great day to get after it at TigerBlood with perfect temperatures.  The QIC anticipated a low turnout after the epic double overtime win by the Canes in game seven, however the PAX was ready to go with many lacking some sleep.

Warm Up:

Quick mosey over to the field in front of the elementary school with a combination of karaoke and shuffle around the small dirt track before circling up.

  • SSH IC X 20
  • Good Morning IC X 10
  • Windmill IC X 15
  • Fazio Arm Circle X 10 rotate repeat
  • Hillbilly IC X 10
  • Imperial Walker IC X 10

The Workout:

Mosey over to the curb running along the retaining wall along the side of the elementary school. Everyone was instructed to get down in the dip position on the curb.  The last person crab walked to the front while the rest of the PAX shuffeled in the dip position on the curb.  The PAX quickly realized that the shufflers were moving quicker than the crab walker and the shuffling slowed.  Once all PAX had completed the crab walk everyone did a round of plank shuffle and bear crawl.

Everyone partnered up and then joined another group of partners to Indian run in small groups over to the middle school track.

Let the fun/pain begin… Merkin Mile.  Each partner would start running opposite directions around the track, when then met 25 merkin claps were completed and running continued.  This was continued until 4 laps around the track were complete and 200 merkin claps.  Groups went to the pole vault area for some six inch leg hold until all groups completed.

Mosey over to the street running along the side of the middle school between the track and parking lot.

Everyone dropped down to the plank and was instructed to sprint to the next lightpole and hold the plank.  This was repeated until we reached the parking lot.

To ensure we fully exhausted the chest it was time for Body Hits the Floor. The song Bodies by Drowning Pool was played and on each 1.2.3.4 the PAX would perform 4 merkins and when the words body hits the floor a donkey kick was executed.

Mary:

Quick round of Guantanamo and they took us right to the end of time.

Announcements:

See Pikachu’s comprehensive menu of F3 Southwake announcements on the various communication platforms.  Reminded to attend the first aid training tonight.  See Pikachu’s announcement for more information. Pax discussed the importance of CrabLegs advice on nsuring you have Long term disability and Life Insurance.

T-Claps (Recognition):

Prayer:

Moby’s dad is still recovering and should be getting out of the stroke rehab center to go home.  Continued prayers for CrabLegs.

Tearing down the walls

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It was a pleasure to lead guys.

Several showed up for ec including: dauber, doc, r22, Cupid, modify, pikachu, beater, aquaman, h1n1, Messi, bullseye, led

FNGs:Trojan – Eric Julien
Warm Up:20xSSH, 20x Moroccan night clubs,10 forward and reverse Fabio arm circles, 10 hillbilly’s, 10IW, 10 burpees OYO
The Workout:Walls of Jericho

7 exercise @ 7 reps with jog around courts inbetween

prisoner squats, run, diamond merkins,run, captain Thor’s, run, mountain climbers, run, wide merkins,run, Red Bull jacks, run, burpees

Burpee break down suicides on tennis court

bear crawl to 1st line 4 star jumps

bear crawl to 2nd line 8 squats

bear crawl to 3rd line 12 in/out planks

bear crawl to 4th line 16 merkins

Great job picking up the six guys!!

Mary:Several pax’s contributed to Mary doing the following

lbcs, LSF, boat canoes, burpees, American hammers, pickle pounders, box cutters, hello dolly, windshield wipers, Freddie mercuries

Announcements:see slack and FB. 16 k this weekend cheer on pax’s after ground pounder

T-Claps (Recognition):breach and the breath taker
Prayer:pray for several health issues among pax family and friends. Cancer, mental health.