Posts

D.R.A.C.U.L.A

/in /QIC:
PAX: , , , , , , , , , , , , , ,

Pax- Butt Wax, Farva, H1N1, Fonzie, Cowboy, R22, Doc, Peeping Tom, Modify, Pots, The Natural, Double D, Banana Seat, Fedex, LED

Warm Up: Mosey to Concession stand. 10 IC Good Mornings, 20 IC SSH, 10 IC 6-12in arm extensions ( for lack of name), 20 IC Moroccan Night clubs, 20 IC t claps, 10 each Fasio arm circles.

The Workout:

D- Deconstructed burpees. 10merkins, 10 in/outs IC, 10 Squats, 10 Star Jumps

Mosey to tennis courts

R -Red Barcheta. Suicide of sorts. Last court 100 SSH, 3rd court 75 Mountain climbers, 2nd court 50 LBCs, last court 25 merkin

A- ATMs. , 10 tempo merkins, 10 normal merkins

C-Caption Thor. 1:4 ratio up to 10. Situp:American hammers IC

U- Up Downs. Run in place and drop to floor on down.

L-Laney Lu”s – 5 rounds of 10 V-ups and then 10 sec plank.

A- Aiken Legs. 20 squats, 20 lunges 10 each side, 20 star jumps, 20 IC Split Jacks.

Mary:
Announcements: 6:30 practice run at Ting saturday for HSHM. 5:00 am if you want to go early. Virgin Q tomorrow at Kenny Grave
Prayer:Baby Back of Wilmington father with dementia, fedex mother in laws sickness. Safe travels for trick or treat.

I’m on Top

/in /QIC:
PAX: , , , , , , , , , ,

Warm Up:

Started with a jog to East Parking Lot with backward and karaoke.  Followed by SSH x 15 IC, Moracin Night Clubs x 10 IC, Arm Circles x 10 FWD and 10 BWD.

The Workout:

Pattycake Merkins and Broke Back Derkins around the parking lot 2 sets @ 10 each.  Patch said to Doc “I’m on top”…

Over on the main stage we did box jumps and monkey humpers 3 @ 15 IC

Jog to Softball parking lot where we did Dora with rocks (curls, tri extensions and squats) while partner did bear crawl and run back, lung and run back and BWD Crabwalk and run back.

Jail Break to Tennis Courts

Mary: Plank -O-Rama – each PAX called an ad exercise.

Announcements: Derek Davis 5K tomorrow, Setp 26th, 5yr ann for F3 Southwake, Deadbolt looking into starting the “Q-Source” http://f3nation.com/q-source-index

Prayer: F3 Dad’s camp and traveling, DoubleD and Family, CrabLegs and his journey

Quiet Morning at Possum Trot

/in /QIC:
PAX: , , , , , , , , , , , , ,

Warm Up: Started with a quick jog around the parking lot.  Circled up for 10 forward and 10 reverse Fozzio arm circles, followed by 10 cotton pickers. Then headed on the courts to finish up the warmup with an intro to the thang.

The Workout: a combination of 11s and suicides

Start against the fence for an explanation and demo.  Do 11s in a progression moving down the courts and ALWAYS pick up the 6! As soon as everyone is done with the set of 11s we immediately start the next set. This resulted in the quietest workout I think that I’ve been too.  Next to no mumble chatter was to be heard today.

Sets of 11s

1st – side straddle hops and imperial walkers both in cadence to the first line

2nd – criss cross jumps and diamond merkins to the second line

3rd – plank jacks and Bobby Hurley’s to the third line

4th squats and standard merkins to the 4th line

5th mountain climbers and American hammers to the 3rd line

Everyone hold BTTW on the fence for a 5 count down the line.

Mary: Alphabet soup in capital letters
Announcements: 5k this weekend, the Odyssey coming up in October
Prayer:  a few requests mentioned followed by COT and ball of man.

Better Late Than Never

/in /QIC:
PAX: , , , , , , , , ,

A 10 PAX showed up for a Gump 3 year anniversary, albeit, 3 weeks too late because I can never remember when it is.

Warm Up: SSH, IW, HB, Good Mornings, Cotton Pickers, Ankle Rolls

The Workout:

4 Corners of the field:

  1. Merkins x10, Sidestep to next corner, Diamond Merkins, Sprint to next corner, Twisting Merkins, sidestep to next corner, wide merkins, run backwards to next corner
  2. Squats x10, sidestep to corner, Closed leg squats, run to corner, sumo squats, sidestep to corner, skiers, backwards to corner
  3. Lunges x10, Karaoke to corner, corner lunges, run to corner, backwards lunges, karaoke to corner,

Bleachers: Irkins, Dips and Dirkins – Rinse and repeat

Two Rock Shakur: Several rounds of Curls for the Gurls, tricep extension, rows with a plyometric exercise between each

Mary: Around the Horn to one round of Mary: 10x Burpees, LSF, WWIIs with Knees Up, Pickle Pounders, SSH,  Box Cutters.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Noah’s Ark son, Ryan, Kevin C.

It was an honor to lead this 3 years later. I tried to share how important F3 is to me and the friendships that were made that help me get through many dark times #DontDoLifeAlone.

 

Possum Trot Circuit

/in /QIC:
PAX: , , , , , , , , , , , , , , , , ,

Warm Up: Started with a jog around the tennis courts, down to the baseball fields, and back to the parking lot where we circled up.  Standard warmup of side straddle hops, imperial walkers, good mornings, forward and reverse arm circles, as well as some Michael Phelps.
The Workout: partner up (size doesn’t matter) and everyone grab a rock.  Set the rocks up in two lines headed down the parking lot (set up for station 2 complete). Jog down to the wall and concession stand to demo station 3.  Back up to the parking lot to begin.

The buy in is each partner runs around the parking lot doing 10 patty cake merkins when meeting on each side.

Station 1 – agility drill using lines in the parking lot

station 2 – proceed to rocks, one partner on each side and work your way through the 9 rock stations with whatever you choose without immediate repeats.  Pax hold plank if there is a line behind the first rock.

station 3 – 1 partner does step ups or box jumps on the wall while the other bear crawls to the stand and back. Switch and repeat.

rinse and repeat stations 1-3 until time is called

Mary: consisted of pax calling out 10 rep exercises until time.
Announcements: Sasquatch, Benson launch this Saturday, Dauber will lead next week for a bday Q, Stovepipe will lead the following week.
Prayer: Closed in prayer to be better men, brothers, husbands, and leaders in our community. Also prayed for several requests mentioned including healing due to injuries and illnesses.

4 year F3 Anniversary at Cletus

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

YHC hit the fartsack last night with an irritated eye.  I hoped that a good 5 hour nights sleep would cure this.  YHC woke a little early for Extra credit (4am) and right eye pain was killing me.  A quick trip to Harris Teeter to waste some money on eye drops that did nothing.  Well… I figured I was going to be in eye pain anyway – so why not take my mind off it with some total body pain.  I said screw it – lets post.

This morning, I was celebrating 4 years of F3.  It took about 18 months of emotional headlocking for Chase (Gnard Dogg) to convince me to try my first workout at Womble Park.  I will never forget this workout – Key West was my Q and I think Peak Week, Blue Hen, Moby, New Mexico and Howard were all there to name me.  I did not think I would make it through without quitting.  I remember doing a jacobs ladder with burpees in the baseball outfield.  This morning, I wanted to celebrate with one of my best memories of a hard ass workout.  The Bearway to heaven.

About 7-8 gathered for EC to hear me bitch about my eye.  None of that matters as 5:15a hit and we were off.  We did about 2 miles with many doing a little more as they circled back to get the 6 (YHC).  We had 187 and Skid Mark even join us AFTER their Murph (BEAST)

PAX:

Emeril, Deadbolt, Patch, Kid Cracker, Peak Week, Brony, R22, Peeping Tom, The Dawgpound, Mookie, 187, Butterfinger, M4L, Flannigan, Slide Rule, Foghorn, Skidmark, Pablo, Luck Charms, New Mexico, Yogi, Yogurt, Doc, Hasselhoff, Nemo, Cowboy, Beach, 8Bit, Lip Stick, Banana Seat, Da Business, Forceps, The Natural, Roger Roger, Noah’s Ark, Gump, Double D, LED, Fed Ex, POTS, PSI, Vespa, Red Pill

Warm Up:

Grab the official Southwake Shovel Flag (T Claps to Howard for making it and entrusting me with it) and head to the large field to circle up for warm ups.  We had WAAAAY more pax than I anticipated.  Someone ran by me an said – “were you planning on 40” – I remember thinking – I am barely hear and can barely see out of my right eye 🙂

Anyway – we circled up

  • SSH x 20
  • Good Mornings x 15
  • Standard Merkins x 20
  • Imperial + Hill Billy (10 each = 20)
  • 5 Burpee OYO
  • Fazio Arm Circles 10F 10R
  • Recover on the jog to the shelter by the soccer fields and bathrooms

The Workout:

THANG 1:  Pass the Pill

  • Count of by 2s to divide the pax into two groups
  • Indian Runs (clockwise and counter clockwise) around soccer field with back pax carrying a 25 pound weight as he runs to the front
  • Pax then carefully passes the weight to the back – man by man – repeat while indian running
  • We had 20+ in each group so it took nearly 1.75 laps to get it done.
  • Head to Hunt center field for next

THANG 2:  Bearway to Heaven

  • 40 pax in a line along the side line of soccer field
  • 7 cones set up about 20 feet apart
  • Bear crawl to 1st cone – 7 burpees – run back
  • Bear crawl to 2nd cone – 6 burpees – run back
  • Bear crawl to 3rd cone – 5 burpees – run back
  • Bear crawl to 4th cone – 4 burpees – run back
  • Bear crawl to 5th cone – 3 burpees – run back
  • Bear crawl to 6th cone – 2 burpees – run back
  • Bear crawl to 7th cone – 1 burpee – run back
  • Thanks to the pax for picking the 6 (me) up

Recover on the jog back to the flag for mary / COT

Mary:

  • LBC Ladder (in cadence)
    • 5, 10, 15, 20 – 20, 15, 10, 5)
  • Hand release Merkins x 10
  • we’re done!

Announcements:

Yogi mentioned pax member running 26 hours in honor of bing sober for 26 years

F3 Greenville is having a CSAUP “Sasquach” next weekend – real all about it here – http://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/ – clown cars forming

Prayers:

Prayers for many pax including

  • Boy George M
  • Doube D Father – ailing health
  • Pablo’s 2.0 – out patient surgery
  • Crablegs
  • Rams (foot)
  • H1N1 (MCL/ACL)

Naked Moleskin:

Thanks to everyone for 4 of the best years of my life.  I never thought that I would get THIS much out of F3.

  • I feel I am in the best shape of my adult life
  • I’ve ran 4 half marathons
  • Made 100s of new true friends
  • Made great strides in my spiritual walk
  • Became a much better husband and father
  • Became a better leader at work
  • this list could go on…

Here’s to 4 more!

 

The Dauber Deception

/in /QIC:
PAX: , , , , , , , , , , ,

We had a PAX of 12 for an impromptu game of Ultimate Frisbee (we are hooked)…sorry Pikachu! Welcome FNG Butter Fingers!

Warm Up: It’s called Ultimate Frisbee.

The Workout: Two teams of 6 played in the dark with lots of drops. Each drop we did 3 Merkins during the first half and 5 squats the last half. Each team that scored called out an exercise of 10 from LBC, Freddie Mercuries, Star Jumps, and more Merkins among many others. The faster the exercises are completed, the faster the offense can out maneuver the defense.

The score was close (always within 2 😉 ) but in the closing minutes, the other team pulled a “Dauber Deception” by throwing the kickoff out of bounds and faking the other team out by planking. This caused confusion and the last throw was sent sailing out of bounds to end the game.

Mary: Lots of abs during the game.

Announcements: Kenny’s Grave on Thursday mornings, new Yoda AO is scheduled to start up Tues July 23. Working on specific details to follow.  Dauber turns 50 next week!

Prayer: Brexit’s friend. Reach out to those PAX we haven’t seen in a while. Gump closed in prayer.

Fuquay Frisbee Challenge

/in /QIC:
PAX: , , , , , , , , , ,

We had a 11 PAX for an unsuspecting game of Ultimate Frisbee. It was time for Fuquay to host a game on another very humid morning.

Warm Up: We were excited to get to the field so we did some quick warm-up stretches prior to the workout starting.

The Workout:  We divided teams into gray shirts (5) and other shirts (6). Each time the frisbee was dropped we did 3 Merkins the first half and 4 Squats during the 2nd half. The team that scored chose the exercise (10 for the non-scoring team and 5 for the scoring team). The exercises were picked by the scorer: Merkins, Leg raises, SSH, Star jumps, LBCs, WWII. For the Merkin challenge we officially count 105. There were some great plays out there for several that have never played before!

Mary: We gathered for less than 6 minutes of Mary with around the horn of stretching and abs only.

Announcements: July 4th Convergence, A Yoga AO starting up mid July

Prayer: Beater lifted up a friend that suddenly passed at the age of 42, prayers for Draper, DoubleD, and CrabLegs