U Turn BB
Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law
Posts
Next Workout: Same Damn thing (only different)
Background: A buddy recently started working out and told me he did a “fitness test” as a barometer. I wondered how I’d fare on that test, but I certainly wasn’t going to work out on my own, so figured I’d start Cletus with the test. Thus, the warmup!
We started with the disclaimer for 2 FNG’s (nice job!), guaranteed we wouldn’t leave them behind, then tore off at a 7 minute pace for the warmup (thanks to the awesome Pax who stayed with the Six)
Warm Up:
As fast as possible, do
- 1/2 mile
- 50 SSH
- 40 Squats
- 30 WWII
- 20 Merkins
- 10 Burpees
Time: 7 min, 6 sec.
Result: YHC was smoked and the rest of the workout was pulling from fumes
Warm Up Part Dos:
20 SSH, 20 Squat Jumps, 20 WWII, 20 Merkins, at a much more reasonable pace
The Workout:
Pt 1:
Indian run to the rocks. Grab a stationary curling rock and circle up around the volleyball courts.
- Squat Hold, Overhead Press Rock. First one in circle throws rock to sand, does a burpee, then runs a lap around the court. Second man follows after the burpee. Repeat until all have run a lap
- Same damn thing, only this time curling the rock
- SDT, only this time triceps extensions.
Recover with a round of Guantanamo Leg Raises
Followed by Bull Frogs
- Back to volleyball circle, only this time second man starts after the rock throw (Before burpee)
- SDT, curling
- SDT, triceps
Mosey to playground
Pt 2:
Groups of 4 for 3 rounds of:
- Pullups
- Merkins
- WWII
- Sprint to rock wall (acts as timer for the group)
Mary:
- 13 Russian American Hammers
- 13 Box Cutters
- 13 R-A Hammers
- 13 Freddy Mercury
- 13 R-A Hammers
Make it stop, please. Ended right on time.
Announcements:
CSAUP coming up. Ask Pikachu, he’ll be on slack
Skid Mark was our Six and shared awesome words of what F3 has meant for him this year. Invited a half dozen + guys, one today, and several of those guys are still going strong. Awesome job dude, and great getting to know you.
Welcome aboard FNGs: Vespa, Big Wheel
Prayer:
Brexit’s Michigan friend badly burned, but hanging on; Troops overseas and at home; Crab Legs.
Crazy Time the 13th
Pax of 7 decided one workout in the gloom wasn’t enough for Friday the 13th and showed up at 4:30AM for a murph. Yellow Card went for his long run (6 miles – kid has legs) and the rest of us Murph’d until we went to our respective workouts.
Warm Up:
1 Mile Run
The Workout:
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
Then we went off for another beat down.
Great work men – way to step up and push yourselves!
YHC means what?
YHC had the Q but first had to explain what YHC meant (it was in the pre-blast – it means Your Humble Coordinator). Who knows, if the 12 pax knew Pikachu had the Q maybe they wouldn’t have shown up (or maybe more would have??)
No FNGs in the 90 degree inferno, so we were off.
Warm Up:
SSH x15
Standard Merkin x10
Good mornings x15
Fazio arm circles x10 forward/backward
Arm stretches (across chest and over head)
The Workout:
Mosey past the pond to the hand rails/grassy area
Partner up – 1 Pax does 10 upright rows, other does 10 deep squats. Switch and repeat, then do the entire thing again (so each exercise twice total).
Mosey through grass to start of cement near baseball center.
Wheel barrel with partner back to the greenway path, switching half way
Crab walk back to the middle cement, switching directions half way
Mosey to the other side of the central building – pax lined up on their six with feet pointing the same direction at 45 degrees for Gitmo. First pax ran down the line pushing down feet and then lining up at the end, we went through twice each.
Mosey back to the middle building for people’s chair/balls to the wall in a 1:3 ratio, starting at 5:15 IC and going down to 2:6, finishing with 10IC:30 counted straight.
Mosey over to the tennis courts for bear crawl/crawl bear suicides, stopping at one court width and then at the end.
Mary:
We got some grass for Mary around the horn and we were spent.
Announcements:
CSAUP in Greenville end of this month, lodging Friday night is available
Prayer:
Forceps Mother-in-law
Rams for upcoming surgery
Crab legs
Praises:
Pikachu’s new job offer
Earl Grey’s uncle moving down here – he has beaten cancer three times and has done significant ministry work that he hopes to continue in NC
YHC took us out – as always, thank you all for the privilege to lead.
Five & Dime, a trip back in time
YHC was feeling a little nostalgic planning out the workout for today. Hearkening back to a simpler time years gone by I was reminded of the old Five & Dimes. You younger Pax will have no recollection of anything other than the super Walmarts, Targets, etc. Oh well, let’s plan some 5 & 10’s for the workout. 17 Pax posted this morning including 1 FNG.
Warm Up: Disclaimer given and we were off out of the park for tour of downtown Fuquay. Stopped for some Moroccan night clubs, Fozzio’s, squatted T-claps & Imp. walkers all in cadence.
The Workout: 20 dips on the guardrails followed by 30 derkins got us off to a good start. Mosey run toward downtown with a couple of stops for the 1st of several 5 & dimes to include burpees & big boy step ups at the flag poles. A trip over the the Aviators WIDE brick walkway for a round of rail crawls with each Pax bear crawling under the other Pax back to the start point. More step ups followed by yet more Irkins all in cadence before heading across the street for a round of Balls to the Wall with Pax bear crawls from start to end. Followed by a round of 20 IC Balls to wall of Australian mountain climbers. Then partnered up for two rounds of 5 & dimes across the parking lot to include Monkey Humpers and burpees with partner wheel barrows in between each exercise. Found the iron hand rails for a couple of partner up Type Writers / 10 squat star jumps x 2 rounds. Mosey on back toward the park but not before stopping for another set of 5 & dimes of burpees and merkins.
Mary: YHC once again called out for any Pax who had been posting less than 3 months to raise his hand. Dovetail, H1N1, and Pablo were called out to lead Mary on the spot but not before they were shared with the importance of being ready in season and out of season to take the lead by YHC. This is what F3 is about; building male leadership in the home, work place, church, etc. Pablo x 20 flutter kicks IC, H1N1 x 20 LBC’s IC, Dovetail x 20 seated bicycles 10 forward / 10 reverse IC. All three men executed the IC exercises like a veteran.
Announcements: Upcoming Kenny’s Grave AO resurrection tomorrow morning at 5:30 at South Park. Upcoming CSAUP Sasquatch in Greenville on the 7-28.
Naming of FNG Rodney – Now known as Coyboy. Name-o-Rama followed by short message from YHC of making time for ourselves by simplifying areas of our lives that we are overextended in and knowing when to simply say no in order keep our lives a little less stressful.
Prayer: Safe travels for Natty Ice and family, Crab Legs, Brexit’s friend in burn center out of state. YHC took us out in prayer.
Happy Birthday Midget
PAX of 26 at Nutcracker to celebrate M4L’s birthday
@Pikachu, @Moby, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @187, @Crosby, @WebEx, @Skidmark, @Pablo, @Breach, @Liquid Force, @Double D, @Sauve, @Da Business, @Flanigan, @Sting, @Yogurt, @Yoda, @Banana Seat, FNG’s @Wickety Wickety Whack, @Lock-in
Jog on warmup – x11 Merkins, x11 Burpees, x22 SSH, x11 Imperial Walkers, x11 Hillbillies, x11 Good Mornings
The Workout:
Partner up.
5 Burpees then both partners walk the poles of the ramp. 5 Merkins. Run back around to the start
5 Burpees then both partners bear crawl up the ramp. 5 Merkins. Run back around to the start
5 Burpees then both partners crawl bear up the ramp. 5 Merkins. Run back around to the start
5 Burpees then partner wheelbarrows up the ramp. 5 Merkins. Run back around to the start
Bottom of the hill 1 squat. Run to top of the hill and perform 7 Merkins.
Back to bottom. Run back to Nutcracker. Along the way variety of core exercises done.
COT
Ruck Friday night. ~14 miles. See Midget for details.
Thursday – Kenny’s Grave starting back up. Banana Seat has the Q
Buy a happy meal for M4L’s bday. Give it to someone in need
PRAYERS:
Yoda took us out
Nutcracker 7/2
Pax of 20
Warm Up: Jog around the parking lot and circle up for 22 counts of merkins, imperial walkers, windmills and LBC’s
The Workout: Pax to get bricks and cinderblocks. Station to Station: Cones marked by exercises, 50 mountain climbers, 40 squats, 30 LBC’s, 20 Side Straddle Hops, 10 Curls,
2nd station in front of school 9, 8 Homer to Marge, 7 Burpees, 6. 2 laps and finish as a pax.
Mary: 22 counts exercise called out by pax, big boy sit-ups, Freddie mercuries, merkins, low slow flutter
Announcements: 4th of July convergence
Prayer: Ended in circle of trust
Keep Brandon’s Friends and Family in your Prayers
PAX of 27 at Paradise City
@Pikachu, @Buford, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @UTI, @187, @Crosby, @Peak Week, @WebEx, @Skidmark, @Foghorn, @Bernie, @Foot Fault, @Pablo, @Breach, @Forceps, @Axe, @Brexit, @Hasselhoff, @Peeping Tom, @Kid Cracker, @OCR
½ mile jog warmup with – Karaoke, fast feet on the curb, T-Claps to let the group catch up
½ mile jog with – x25 Morrocan night club squats, SSH x 46 in honor of Patch’s Birthday, x10 Hillbillies, x10 Imperial Walkers, x25 Mountain Climbers
The Workout:
Partner up.
Partner 1 – Lunges
Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins
Swap/Repeat
Partner 1 – Bear Crawl
Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins
Swap/Repeat
Partner 1 – Duck Walks
Partner 2 – Run to steps, climb them and perform 10 Burpees
Swap/Repeat
Partner 1 – Crab Walk
Partner 2 – Run to steps, climb them and perform 25 LBC’s
Mary:
x 10 Good Mornings
x 10 Windmills
Legs crossover into a stretch
x 10 WWII’s
x 10 each leg cross over sit-ups
COT
Ruck Friday night. ~14 miles. See Midget for details.
Thursday – Kenny’s Grave starting back up. Banana Seat has the Q
July 28th @ Ting Park – F3 group going to a baseball game. See Forceps for details
PRAYERS:
Buford – Prayers for his friend Brandon and Brandon’s family.
John 15:5 – “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.”
Ground Pounder in the rain
6 PAX came out for GP (5 of which doubled down after U-Turn).
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, Merkins and SSH.
The Workout
Rock Shock
Mosey to playground and circle up – rotate rocks around circle between sets
- 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, American Hammers
Aik’n Station: partner up and rotate stations
- Aik’n Legs – 15’s Box Jumps, Lunges, Split Jacks, High Knees
- Aik’n Arms – 15’s Dips, Derkins, Erkins, Shoulder tap Merkins
- Aik’n Belly – 15’s LBCs, 6 inches, Rocky’s, Pickle Pounders
15 count Rock Planks
- 3 sets: Standard Rock Planks
- 3 sets: Crab Planks
One partner planks while the other does Squats, SSH and LBCs
Mary: 10-15 reps dealers choice: Curls, Plank ski hops, LSF, Dips, American Hammers, LBCs
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
Skidmark has shirt orders, O2 Fitness – Run the Springs 3 race series,
Prayer Requests: Pax on the DL (187, Draper, DD, & Crablegs), Bufford’s friend passing, Safe travels for Farva’s family next week, Forceps big interview Tuesday 10AM-5PM.
U-Turn sponsored by Shoes & Brews
Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.
Nice run with turn backs
Prayers for Bufors, those injured a d recovering Draper, Doible D, 187
Plan for more stretching next week and some organized training and scout runs