4 Pax for a humid beat down at Tea Time. Pikachu appears to be an HC for BRR next year.
7 Pax at 5:15 for EC. Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair. He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout. Solid work today fella’s.
Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.
Warm Up:
½ mile jog
½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles
The Workout:
Partner up. One set of partners on one side of the parking lot and the other set of partners on the other side.
Run with hose to someone on other side pass it on. Do this back and forth with two different hoses. In between the Pax not running did a variety of exercises
Move to ramp for Lazy Dora. x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).
Mary:
Freddy Mercury
Good Mornings
Stretches
Yoga
Announcements:
911 Stair Climb tomorrow
Looking for 2 new Q’s to take over Wednesday evenings at Thunder
Prayer:
Blessed are the peacemakers, for they will be called children of God.
Matthew 5:9
Gents please keep Crab Legs in your prayers on a daily basis
Prayers for Brandon @ Hope as he continues his recovery from the boating accident
Prayers for Clay as he battles cancer
YHC pulled into the parking lot with a sketchy white van following him. When the window got rolled down it got more sketchy – it was Skidmark beginning the BRR pickups. Kudos to all the BRR participants – this one’s for you!
Warm Up:
1st mile
The Workout:
100 pull ups
200 merkins (the push up)
300 squats
YHC did 10/20/30 for the first 5 sets, followed by 5/10/15 for 5 sets, followed by finishing the remaining count of each workout.
Mary:
2nd mile
Vests:
YHC for the 1st half of the workout.
Announcements:
We were off to attend the special Q’s of the morning.
Prayer:
None
Warm Up: Jog to soccer field parking lot alternating forward and reverse. Quick feet on curb for half the parking lot and return on other side with walking sideways planks. Performed arm and leg stretches to a 10 count. Then, in cadence (22) SSH, (11) IW, (11) HB, (11) CP, and finish with (11) merkins on Q’s up & down.
The Workout: Indian run with last man doing 2 merkins and then running to front with the pill(football). Pax passed back to last runner and repeat. Penalty for dropping the pill all Pax do 5 burpees. Group was lacking running backs since there were quite a few penalties (Pikachu, Gump). Continued to south side of BB field and dropped for 11 LBC’s. Then, continued to valleyball court. Partner WB thru sand and do 11 burpees. Partner switch and return to other side for 11 SJ. Bear crawl through sand for 11 patty cake merkins. Bear crawl on the return for 11 squats with leg lifts. Mosey to rock pile and center parking lot for bear bowling(bear crawl pushing rock) to end of lot. Performed 11 elevated merkins per arm. Jon Cusak with rock to other end for 11 weighted squats. Return rocks and mosey to tennis courts.
Mary: 11 FM modified alternating each leg, 11 PP, 11 LSF, 11 HTM, and finished with 11 AH. Theme throughout based off of Q’s 56th birthday which 5+6 = 11, if you didn’t catch on.
Announcements: 9/11 stair climb, Christmas parade signup, Kid Cracker looking for men to help move his parents this Saturday afternoon. Great job to all and welcome FNG’s Pumpkin Spice and Mortar.
Prayer: Crablegs, all those traveling to the BRR this weekend, especially our F3 brothers, and the right opportunity of employment for Brickhouse.
Warm Up: Follow me for a lap around the tennis courts and a lot of line work across the parking lot
circle up for side straddle hops, good mornings, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout: grab a big rock for lifting – no need for a flat one as we will not be pushing it across the parking lot (today anyway) and circle up
Full body beatdown using 1 minute intervals. Instructions were to max out reps each interval and then begin the next interval after about a 10 second recovery
round 1 Chest
merkins, press with rocks, wide merkins, press with rocks
jog around the parking lot
round 2 shoulders
shoulder press with rocks, Carolina dry docks, bttw, ground pounders
jog around the parking lot
round 3 back
ruh rohs, Supermans w/back flex, ruh rohs, Supermans w/back flex
Jog around the parking lot
round 4 arms
curls for the girls, tricep extensions, curls for the girls (slow), diamond merkins
Jog around the parking lot
round 5 legs
weighted squats, split-lunge agility, weighted squats – return the rocks
Mary: circle up on the tennis courts and hold chill cut plank. Once the six arrived alphabet soup was called to close
Announcements:Welcome FNG 2.0 Messi
BRR this weekend, csaup oct 20th, anyone available on Saturday to help Kid Cracker move his parents please let him know.
Prayer: thankful for f3 and the men involved, asked for help to be better men, husbands, fathers and sons
Only one pax took Pikachu up on his offer of a pre-ultimate Murph. No FNGs so we were off.
Warm Up:
1st Mile
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
2nd Mile
Announcements:
N/A – Ultimate began!
Prayer:
N/A – Ultimate began!
Buford brought the music today. We all learned a little bit about the man known as Buford. NC State Football songs where present in the mix along with some old school Rap. It was a bummer though we didn’t hear Miley Cyrus though. Also, I didn’t hear any Taylor Swift which I know Buford personally listens to on a regular basis.
Warm Up:
A quick run around the Soccer Fields. Circled up for the following.
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
16 Cadence Count Good Mornings
10 Cadence Count Daisy Pickers
Mucho Chesto
10 Merkins
10 Wide Merkins
10 Close Grip Merkins
10 Left Hand Forward Merkins
10 Right Hand Forward Merkins
The Workout:
Partners Up and Journied to the Rock Wall with the surveillance camera — I’m waiting for a phone call
Partner A did 5 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 4 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 3 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 2 Turkish Getups Partner B held Balls to the Wall; Switch
Made it back to the Playground
Station A was the timer. The rest of the groups grab the TRX and if one wasn’t available did the same kettlebell workout.
Round 1:
Station A:
Partner A Bear Crawled dragging battle rope with 35 lb kettlebell
Partner B Jump Rope
TRX Excercise: Atomic Pushup
Kettlebell Excercise: Kettlebell Swing
Round 2:
Station A:
Partner A Seated pull battle rope with 35 lb and 18 lb kettlebell
Partner B Bear Crawl
TRX Excercise: Rows
Kettlebell Excercise: Figure 8s
Mary:
Circled Up and did some Hip Stretches. I think this is when Pikachu hurt himself
Announcements:
9/11 Stair Climb
Vicious Fishes Crosby Show and Corn Hole
Prayer:
Clay — Roger Rogers Neighbor has Tumor around Spinal Cord after getting through Brain Cancer
Safe Run for the Blue Ridge Relay Team
YHC committed to not fart sacking after having missed his beloved Crazy Time for 4 straight weeks. Two other pax joined him for a fun Friday morning – pleasantries were exchanged and they were off.
Warm Up:
1st Mile
The Workout:
100 pull ups, 200 merkins, 300 squats
Mary:
2nd Mile
Announcements & Prayer:
None – beat downs to get to
Vests:
YHC with 12 lbs for the first half of all sets
Two pax (Crosby & YHC) went to Crazy Ivan which proved to be a mistake when we ended warm ups with 50 merkins, but that’s for another back blast 🙂
Kenny’s Grave is starting to pull some guys out of the shell. R22 stepped up this week to co-Q. Pikachu made the drive down to see how South Park does it on Thursday mornings and some talk of 5 AO’s in 24 hours. The humidity is back in full effect so let the sweat flow.
Warm Up:
Jog around track
Stretches
SSH
Squatted moroccan night club
Slaloms
Goofballs
The Workout:
Merkins on the floor ladders (2 ladders, 5 PAX each line)
Walking hands down inside boxes and feet out to the side. Two hands in one box do a merkin, each hand in a box merkin, going down the row closer merkins then wider merkins (roughly 40 total)
Box hops down
Double In and out boxes down
In, In, Out, Out box crawl down
Curb hops- use the 16 cement space curbs. Form two lines – hop sideways to left over curb and back (x4 each curb) then forward to the next one. Go down line grass area to next grass area.
Bear crawl the curb line using curbs between the legs.
R22 Steps In
The Hill 7’s
Increasing from 1 at top and bottom to 7 top and bottom
Hand release merkins and LBCs (bear crawl up hill, jog down)
WWII’s and diamond merkins (crawl bear down and jog up)
Burpees and squats (bear crawl down and jog up)
Mary:
LSF
Freddy Mercury’s
Reverse LBC’s
6 inch hold (count in R22’s head)
Announcements: Runs and events coming up
Prayer: Yosef’s family departing foster kids, Banana Seats daughter healing, Crab Legs, Wranglers kids HFM sickness, unspoken
Great job stepping up R22! Next time he’ll be running the show.