U-Turn
Warm Up: quick warm up of imperial walkers, hillbillies, good mornings
The Workout: 5 mile run
Mary:
Announcements:
Prayer: lots of prayers for f3 brothers
Tag Archive for: Psi
4 year F3 Anniversary at Cletus
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!
Pax of 27 @Paradise City for some 210’s
PAX of 27 at Paradise City for some 210’s
@CHiPS, @Emeril, @Crosby, @Skidmark,@Turtle Man (2.0), @Peak Week, @Nemo, @Mookie, @Sting, @Foghorn, @PSI, @Hasselhoff, @Pablo, @Yogurt, @8-bit (2.0), @Breach, @Patch, @Shredder, @Lucky Charms, @Doc, @Obi Wan (2.0), @Brony, @Lipstick, @UTI, @Peeping Tom, @Forceps, @DawgPound
EC: CHiPS, Emeril, Crosby, Skidmark, Dawgpound, UTI, Mookie, Nemo, Lipstick, Peeping Tom, Webex, Pablo
Long warmup jog ~1 mile
½ mile jog with warmup exercises – Good Mornings, Windmills, Fazio Arm Circles, Stretches
The Workout:
21’s at the tennis courts
20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Merkins
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 – Squats
Total: 210 of each exercise
Jog to the guardrails – x30 dips
Mary:
x15 each LBC’s, Freddie Mercuries, Low slow flutter
Good Mornings, Windmills, Stretches to wrap it up
COT
Friday section 105 game at Salamanders
Anyone that’s planning to attend the csaup in Greenville on the 28th that may have a truck? Patch would like to go and wants to bring his friend Brandon, but we need help/space to haul his chariot
PRAYERS:
Forceps MIL Diane
Pablo’s son Donovan having surgery this week
PRAISE:
Crosby’s sons dad out of recovery.
Lipstick completed his first sprint Tri this past weekend
Scripture:
The tongue has the power of life and death, and those who love it will eat its fruit
“Complaining is contagious”
“Is what I’m about to say helpful?”
“Is it going to build up or tear down?”
“Is it going to benefit those who listen?”
“Am I talking to the person who can really help me?”
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.
Cletus. Java’s First Year F3 Anniversary. Crab inspired workout.
Q: Java
Pax of 25 this morning at Cletus with seven joining at the last few minutes from Ivan.
EC Murph was done by a few locos prior to Cletus.
Warmup:
Indian reverse run around the soccer fields and over the bridge to the Southwest parking lot
Side Straddle Hop x30 IC
Imperial Walkers x 15
Hilly Billy x 15
Good Mornings x 10
Fazio arm circles x 15 IC Forward
Fazio arm circles x 15 IC Backward
Arms and chest stretch
Standard merkins x 30
Main Workout:
Run backward to the middle of the parking lot: 20 merkins
Run backward to the end of the parking lot: 20 squats
Repeated for 4 trips
Crabwalk to mid lot: 20 LBCs
Crabwalk to end lot: 20 Freddy Merc
Repeated for 2 trips
Bearcrawl to the middle of the parking lot: 20 LBCs
Bearcrawl to the middle of the parking lot: 20 Freddy Merc
Repeated for 2 trips
Indian run around the south loop and back to the southwest parking lot.
Dips on the cement parking bars x 20
Erkins with hands over the cement parking barks x 10
Squats x10
Dips on the cement parking bars x 20
Erkins with hands over the cement parking barks x 10
Squats x 10
Mosey to the tennis courts.
Cool down: Circle up for core exercises; flutter kicks, windshield wipers, LBCs.
Announcements and prayer requests:
Support the Healing Transitions AO on Fridays at 2 PM.
Banana Seat is having a CT Scan; pray for positive results.
Tofu requested prayer so Java finds a job 😉
COT and closing prayer:
Prayed so we may be the light and salt of this earth, that we may leave everything and everyone better than before in order to be men of high impact.