Cowboy joined YHC for Crazy Time on a rainy Friday morning. There was much surprise to learn that the previous evening’s rain had been strong enough to blow enough water to nearly completely cover the lower pavillion, so the Pax were forced to the concession stand pavillion for a modified Murph.
Warm Up:
SSH x15 IC
Good Morning x10 IC The Workout:
100 Turkish Getups
200 Merkins
300 Squats Mary:
Pikachu went to EC Yoga, Cowboy went to EC run Announcements: N/A Prayer: N/A
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Pikachuhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPikachu2018-12-21 05:15:072019-02-15 11:08:14Cowboy Joins Crazy Time – There’s Water Where?
Pax of 5 braving John Deere’s jet lag fueled Thunder.
EC – Deere with 5miles, Pikachu with 4
Mosey with arm stretches to covered shelter.
15 x Cotton Pickers
10 x fwd, 10 x rev arm circles
Workout :
Odd Clock Merkins, 1,3,5,7,9,11
“6 x Double Merkin Burpees, 12 cadence count balls, 18 cadence count low slow flutter, 24 cadence American Hammers, 30 OYO Table Dancers (hold table, on tip toes deep squats) 36 cadence count SSH” rinse and repeat x 3 (SUCKED)
Mosey to bars for 9s=Begin 8 Merkins & 1 Pull-up, 7 Merkins & 2 Pull-up etc… preformed together.
Mosey back to covered shelter… guess what.. repeat original sets: “6 x Double Merkin Burpees, 12 cadence count balls, 18 cadence count low slow flutter, 24 cadence American Hammers, 30 OYO Table Dancers (hold table, on tip toes deep squats) 36 cadence count SSH” rinse and repeat x 2
The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).
12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit) 11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11) 10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10) 9 years’ probation – 9 prisoner squats – self explanatory (3×9) 8 table dancers – 8 pickle pounders – self explanatory (3×8)
No time for the following 7 day of Christmas: 7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs) 6 cans of Spam – 6 crunches 5 flanel shirts – hand release merkins 4 big mud tires – 4 IC Freddie Mercuries 3 shotgun shells – 3 star jumps 2 huntin’ dawgs – 2 downward dogs And some parts to a Mustang G.T. – 12 merkins just because parts is parts
Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.
Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.
Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.
Redneck 12 Days of Christmas
https://i0.wp.com/f3southwake.com/wp-content/uploads/2018/12/12-Days-o-Christmas.jpg?fit=1000%2C750&ssl=17501000Yogurthttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngYogurt2018-12-14 16:14:312019-03-14 09:21:0412 Days of Christmas, Foxworthy Style
Lipstick became the latest crazy to join YHC for a pre-workout workout on this fateful day. Standard Murph was in play with just a 0.5 mile warmup as some injury recovery was still going on.
Warm Up:
0.5 mile run – one lap of soccer fields The Workout:
100 Pull Ups
200 Merkins
300 Squats Mary:
None – we rushed off to EC running & yoga
Announcements: N/A Prayer: N/A
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Pikachuhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPikachu2018-12-14 05:15:142019-02-15 11:16:26Lipstick Joins Crazy Time
The Workout:Mosey to Pavilion
Grab a pole Wall Sit 20 Cadence
Step ups 10 each side
Repeat 3x
Mosey to Ampitheatre
Core call Out
-20 LBC’s
-20 Shoulder Taps Cadence
-20 Freddie Mercury
-20 WWIIs
Mosey around back parking lot
Plank Walk on Curb 2 spaces into Quick Feet to the curve of the curb
15 Merkins
Repeat opposite direction
15 Merkins
Mosey to Ampitheatre
Repeat Core Call Out
2 Pax hold Wall Sit while 2 Pax run to the path and switch 2x
Then Dips 2x
Step ups 10 each
Round the clock Merkins 3,5,7,12
Mosey to playground
Hanging leg raises 10x
Mosey to tennis courts
Suicides both courts Burpees at Half & Full
Repeat on the way back
Repeat Core Call Out
Mary: Pikachu Led Stretches
Announcements:CSAUP Saturday Starts at 6am , Christmas Party Saturday night M4L house hosted by Emeril, Q school in January
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Warm Up: Banana Seat lead us around the tennis courts to the lower area by the concession stands. Dauber took over and warmed up the PAX with the following exercises: 20 SSH, 10 Flower/Cotton pickers, 10 Windmills, 10 Imperial Walkers right into 10 Hillbillies; Left arm and Right arm stretches. It was a nice start to this sub 30 degree clear morning.
The Workout: PAX of 16 (welcome friendly face Natty Ice) broke into two groups, odds began 10 left up/downs followed by 10 right up/downs on the wall while evens held BTTW on the concession stand wall for a 20 count cadence count; swapped positions and completed the previous exercise. Rinse and Repeat. PAX walked to the driveway lining up into two lines. PAX performed Frankensteins, high knees, open doors, and Karaoke (R/L) to the parking lot. Each PAX grabbed a medium-sized rock and circled up in the parking lot. In honor of President George H. W. Bush passing last week, PAX performed a total of 41 reps (10, 10, 10, 11) of the following rock exercises: Rut-Ros, Curls, Tricep Curls, Squats. PAX moved one space to the right before executing next exercise. Once completed, PAX got on their six, knocked out 15 rock presses, 15 skull crushers and 15 Homer to Marge passing the rock to the right again before each exercise. PAX John Cusack back to the rock pile and met up on the tennis courts. Lots of mumble chatter as Q forgot his left and right and pulled a Lipsync with his rep counts). Mary: 12 Days of Christmas (F3 Style): Q passed out 12 index cards to 12 unsuspecting brothers. Each index card had a number (1-12) and a corresponding exercise. We missed R-22 for special 5th day. In the spirit of The Twelve Days of Christmas, F3 gave to me….
1st Day: 1 chill cut plank (turned into a pickle pounder – per Double D)
2nd Day: 2 Plank Jacks
3rd Day: 3 Mountain Climbers
4th Day: 4 Wide Merkins
5th Day: 5 Burpees OYO (missed you R-22)
6th Day: 6 Box-cutters
7th Day: 7 LBCs
8th Day: 8 Freddie Mercury
9th Day: 9 Merkins
10th Day: 10 Squats
11th Day: 11 WW IIs
12th Day: 12 SSH
PAX and Q were spent. Dauber asked Double D for a 10-count hold. PAX knew they were in trouble when Double D went off count a few times. (Must have been that new math) It messed up the Q as he tried holding plank which looked more like a yoga move with his a$$ high in the air. Recovered after a lengthy time.
Announcements: CSAUP (Sat-Womble), U-Turn still on; Q-School in Jan; F3 Christmas Party (Sat); Mutiny on Mon will have a 2.0 as Q (first time in SW history). Check out Yoga deal (one month = $29 Groupon at Burn? In Holly Sporing) – unlimited yoga. And for those early birds, Slide Rule will lead a yoga class for EC on Friday before Cletus…5:15 in pavilion.
Prayer: PAX circled up and held hands. Dauber took us out. PAX looking for employment, PAX having challenges at work; Double D’s Dad medical issues – recent fall, Double D’s wife – back surgery; Ausfart recovery in the hospital from his motorcycle accident (long road ahead)
EC: 2 mile run – Banana Seat, Beater and Dauber
Always an honor leading you men. Dauber – Q
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2018-12-12 16:51:002019-03-14 09:28:0512 Days of Christmas; Respect for 41
8 Pax got stronger at Paradise City on a cold, wet Monday morning. #nevermissamonday. No need for temporary AOs, no fartsacks, no bitchin, just rise and grind. All F3 workouts are held outdoors, rain or shine. All F3 workouts begin and end on time. 45 minutes of solid beatdown work followed by COT.
A few pax got some EC by doing a few laps around Ting to get warmed up. 187 and Full House for 2. Skidmark and Crosby for 1. Pikachu ran from home.
7 Pax converged at Dunkin for some quality 2nd F.
Warm Up: I loop with SSH, IW, Hillbillies, Frankensteins, Good mornings, Fozio Arm Circles. Close out warm ups with 5 burpees for Forceps who was late, but he HC’ed so he made sure to show up.
The Workout:
Pax ran Catch me if you can Indian Run with 3 burpees.
Pax completed 3 full laps. Final lap was done in reverse without the indian run. Corner 4, 3, 2, 1.
Mary: Good mornings and 3 more burpees OYO.
Announcements: CSAUP 12/15 at 6:00. Start at Womble. If you don’t want to run drive between AOs or bike. U-Turn will still happen on Saturday so there will need to be a Q to lead. Christmas party 6:00pm Saturday at M4L. No 2.0s
Prayer: Ausfart – long road to recovery. Double D, Puddles, Crablegs (great to see him at Starbucks saturday.)
QIC: The Natural – thank you for allowing me to lead a 5-pack this week.
Warm Up/Workout: Mosey to field by the stage; 20 SSH IC, 20 Mountain Climber IC, 10 BB Situps, 5 Burpees = 55; 20 IW/HBillies IC, 20 Cotton Pickers IC, 10 LBC IC, 5 Burpees = 55; 55 Merkins; 20 LLeg Step Up IC, 20 RLeg Step Up IC, 10 Jump Up, 5 Burpees = 55; Mosey to Hunt Center fence for Bank Robber Burpee (jump the fence and do a burpee)/dips/squats 11’s = 55 each of dips (IC)/squats; 3 rounds of Balls to the Wall/Star Jump; Mosey to tennis courts for sideline Burpee suicide
Mary: Mary including Pickle Pounders, Merkins, Low Slow Flutter, Burpees (to get to 55 for the morning), WWII, others….
COT: Prayers for support, strength, healing, and leadership.
A great turn out in December as Wrightsville training is in full swing. Numerous distance PRs – kudos to Pac-Man, Doc, and Dovetail (who not only distance PR’d but was out picking up the six too). More than a workout.
Warm Up:
SSH x15 IC
Hillbillies x10 IC
Mountain Climbers x10 IC
Merkin x10 IC The Workout:
All the 3 milers got talked into 5, so 5-15 miles. T-claps to 187 & Skidmark for 15 and running us down. Mary:
Individual stretches Announcements:
CSAUP next Saturday. Will look for someone to Q U-Turn if there is interest – has to be someone committed to picking up the six during run. Prayer:
Ausfahrt – recovery from motorcycle accident. Keep your eyes out for ways we can help the family in the coming weeks/months.
Fantastic 2nd F after. Great work men – always a privilege.
https://i0.wp.com/f3southwake.com/wp-content/uploads/2018/12/48266737_197727907842743_6746729516992823296_n.jpg?fit=2048%2C995&ssl=19952048Pikachuhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPikachu2018-12-08 07:00:472019-02-15 16:02:51Don’t Grab the Crunchy Leaves
Warm Up: Quick lap around the parking lot Circle Up: Side Straddle Hop Imperial Walkers Hillbillies Good Morning
The Workout:
Kettlebell Pyramid: 3 Turkish Getups Each Arm; Sprint 3 Turkish Getups Each Arm; 5 Man O Makers; Sprint 3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; Sprint 3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; Sprint 3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; 20 Swings; Sprint 3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; 15 Overhead Squat; Sprint 3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; Sprint 3 Turkish Getups Each Arm; 5 Man O Makers; Sprint 3 Turkish Getups Each Arm; Sprint
Mary: No Time for Mary today. We had a lot to do
Announcements: CSAUP December 15th. Going to be Epic Clothes Donation for Healing Transitions Each Pax Member should try to go to Healing Transitions/Arena once a month
Prayer: Pablo’s Mom Brexit’s Friend Dave in Michigan
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