Philly Special – F3 South Wake

Nutcracker Breakfast Club

June 4, 2019/in Nutcracker /QIC: Wiggly
PAX: Abe, Banana Seat, Bender, Blue Hen, Breach, Cupid, Da Business, Flanigan, Moby, Norm, Philly Special, Pikachu, Skidmark, Slide Rule, The Natural, Thigh Master, Wiggly

FNGs: Bender
Warm Up: SSH x25

Daisy Pickers x 15

Good Morning x 15

Sir Fascio arm circles x 10 forwards x 10 back

Imperial Walkers x 10

Hillbillies x10

The Workout: Kettlebells

Partner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: single hand kettlebell swings (2 rounds)

Parner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: Block-a-doc (2 rounds)

Partner A: Bear Crawl to ladders, sidestep ladders and jog back/ Partner B: Briefcase lifts (3 Rounds)

Partner A: Reverse crabwalk to ladders, quick feet in ladders and jog back/ Partner B: Midget love handles (3 Rounds)

Partner A: Jog backwards to ladder, backwards sidestep through ladder and jog around circle/ Partner B: Wonder Bra (2 Rounds)
Mary:

Mountain climbers x 15

LBC’s x 15

Merkins x 10

Windshield Wipers x 10

Diamond Merkins x 10

Captain Thor 5+1 to 10+5
Announcements: 2.0 workout June 8th 9am
T-Claps (Recognition):
Prayer:

Banana Seat has a medical procedure tomorrow

Accordian’s Daughter

Eleven for 11’s

April 30, 2019/in Nutcracker /QIC: Norm
PAX: 3rd Cousin, Blue Hen, Breach, Da Business, Flanigan, Moby, Norm, Peak Week, Philly Special, Puddles, The Natural

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.

Rendevous with Rama

April 23, 2019/in Nutcracker /QIC: Slide Rule
PAX: Bernie, Blue Hen, Breach, Buford, Cowboy, Cupid, Da Business, Dawgpound, Dutch Oven, Flanigan, Martini, Moby, Norm, Peak Week, Peeping Tom, Philly Special, Puddles, Redenbacher, Shocker, Skidmark, Slide Rule, Spanx

The theme of the day was “everything in 3’s”. It was supposed to be a 3 mile EC, 3 Q’s, 3 stations, where pax in 3’s would rotate 3 sets of each workout.

But SkidMark is a jerk and ~~guilted~~ EH me into running a 4 mile EC. Thanks to him, I PR’d 5k & 1 mile distances and set strava segment PR’s on pretty much every segment we ran. Then somehow 22 guys showed up to the ‘Nut, throwing off the groups of 3. And then my timing was rubbish so we didn’t get 3 reps in. But, whatever, we pushed ourselves and got stronger.

As Dredd & Dark Helmet said on the 43 Ft Podcast, if you want to run faster, find someone faster than you and run with him. If you want to get stronger, find someone stronger than you and work out with him.

F3 is a whole lot more than a selfish accountability fitness group. But, I hope it’s at least that much for all of us. Find someone who pushes you, and push yourself. And once you realize another guy can help you get into better shape, think about how someone can be pushing you to be a better husband, a better father, a better employee, a better person. Don’t let the impact of F3 be limited to your 5k Time or Merkin Reps. #Accelerate

FNGs: Philly Special

EC:

Skid Mark & Slide Rule: 4

Buford, Dawgpound, Bernie: 2-3?

Flanigan, Blue Hen: Commute

Warm Up:

Led by Martini. A lap, some SSH, Daisy Pickers, Good Morning, and Fazio Arm Circles. Our FNG arrived midway through, a quick disclaimer was called, and we were off.
The Workout:

PAX split into groups of 3, with 2 cinder blocks per group.

Round1:

Cinder blocks curl their way to the playground, odd man run & do 5 burpees

Rotate through 1 legged Romanian Dead Lifts & Pull Ups, 10x each

Recover on the BTTW. I think there were some merkins in there

Round2:

Cinder blocks tricep extend their way to the track, odd man run & do 10 burpees. Da business demonstrated the agility we all expect from seasoned professional referees

1 Lap around the track in 3 man indian run. Indian drops for a merkin before sprint to the front

Round3:

Head to the short wall. You know, the short wall. Yeah, the short wall. Odd man 5 burpees

2 pax do Goblet Squats while 3rd does a BTTW crawl the length of the wall

Repeat Round2

Repeat Round1

Intermission: Backwards up hill; duck walk down hill as other 2 chillcut plank. Repeat 3x

Repeat Round3, only on a more differenter wall

Mary:

Led by Cowboy. LBC x1000, Big Boy Situps, Homer to Marge

Announcements:

Thursday First Responder Training, Monday Workout in RTP

T-Claps (Recognition):

Today was Spanx last post. He’s moving to Richmond, VA to take a new job. Dude’s been hitting it hard and is going to find folks up there to work out with as soon as he gets his feet on the ground. Good job, Spanx, it was a pleasure getting to know you.
Prayer:

Moby’s dad is getting released from hospital soon, Pilgrim’s Dad, Shredder

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