Warm Up: SSH x 15, Good Mornings, Windmill, leg and arm stretching
The Workout: Pax set out for a run on the same route as last week, up main st and back thru Jones Park greenway
Announcements: R4TJ will be closed next week for 5yr convergence at PT
Prayer: For all those unspoken
R4TJ Leaderboard:
Emeril: 2
Peak Week: 1
Lipstick was able to make it home this time!
Warm Up:
SSH, Imperial Walkers some other stuff I can’t remember
The Workout:
5 different stations led by 5 different PAX. Two stations included the PAX’s 2.0
Mary:
Circle up in smaller groups to name the 2.0 FNG’s
Announcements:
N/A
Prayer:
See CHiPS video when he posts it.
Went back in time with the music and relived the High School weight room from the 90s. Metallica Black Album played from start to finish. The Q was not ready when the workout started. He needs to get there 20 minutes before to make sure everything is setup and ready to go.
Warm Up:
Emeril warmed up the pax. The Q was still setting up. There where some Fazio Arm Circles, Merkins and other things Emeril thought was important for todays workout. Mumble Chatter says this was the best part of the workout.
The Workout:
Partnered up and did stations. Each station had two exercises. Workout was a tabata with 45 seconds on and 15 seconds off to get to the next station.
Round 1:
Station 1 (Kettlebell Battle Rope):
Squatted Battle Rope Pull with 2 35 lbs Kettlebells
Bear Crawled the length of the rope
Station 2 (Battle Rope):
Claps
Mountain Climbers
Station 3:
TRX Atomic Pushup
Kettlebell Swing
Station 4:
TRX Rows
Kettlebell Swing
Station 5:
TRX Sprinter Start
Kettlebell Swing
Round 2:
Station 1 (Kettlebell Battle Rope):
Seated Battle Rope Pull with 2 35 lbs Kettlebells
Crawl Beared the length of the rope
Station 2 (Battle Rope):
Alternate Wave
Jump Rope
Station 3:
TRX Cable Cross
Kettlebell Clean
Station 4:
TRX Ts to Is
Kettlebell Clean
Station 5:
TRX Single Leg Squat
Kettlebell Clean
Round 3:
Station 1 (Kettlebell Battle Rope):
Crunch Battle Rope Pull with 2 35 lbs Kettlebells
Crab Walk the length of the rope
Station 2 (Battle Rope):
Circles
Jump Rope
Station 3:
TRX Chest Press
Kettlebell Figure 8
Station 4:
TRX Superman
Kettlebell Figure 8
Station 5:
TRX Bicycle
Kettlebell Figure 8
Mary:
Circled up for some deep squat hip stretch’s.
A little bit of yoga was performed
Announcements:
F3 Dad’s camp starts this weekend. 9/11 Stair climb at NC State
Prayer:
Q’s Message. Commit to Excellence everyday. Every conversation be committed to it and provided as much value as you can. Every workout try to get a little stronger. Don’t just show up to be there.
Roger Roger took us out in Prayer.
EC: Boy George and UTI grabbed 2 miles on the EC route (you may know it from Paradise City EC)
Warm Up: We went through some dynamic stretching starting with the very difficult and dreaded: WALK. Walking away from the start of the run, we warmed the legs and made some space for some Butt Kicks, followed by Karaokes, SKIPPING!!!!, and finalized the warm-up with some lunges with a twist. END WARM UP
The Workout: The main event was a modified and simplified running route. There is this whole thing about not leaving the 6 behind or losing people or something… 😛
This week we turned right once we left Ting and went straight down Main/55. We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just after the Car Wash. A bonus Port-o-John was spotted which reassured us we were on the right route and that all was right with the world. From here, this is where we basically be followed the return route of the Holly Springs Half Marathon the all of the way back to Ting. There were some slight modifications near the end following a reverse of the typical Paradise City EC route. Extra miles, extra hills, extra FUN!!! 4.7+ miles of it!!!
Announcements: Derek Davis 5k this weekend, keep an eye out for Lipstick, 187, and the shovel flag. A post will likely hit the Facebooks, F3 Camp is also still happening this weekend – spots still available,
Prayer: Brandon, friend of Peak Week and Roger Roger, was placed in a coma to overcome some of his injuries incurred from an accident on the water. Chips mentioned a young boy Dawson that needed our prayers, he sustained a concussion and was under observation in the hospital. I checked in with Chips tonight and it sounds like he is home and doing much better.
Warm Up:PAX of 9 making sweat angels at Paradise City today.
Fartsacks: Deadbolt, Midget for Life (verbal)
The Warmup – By Kid Cracker
Yoga/Stretches
The Workout:
5-6 miles circling back for the 6
Mary:
N/A
Announcements:
HC = Hard Commit. It’s your commitment to the guys working out in the morning and your commitment to yourself. Don’t use it lightly. If you say you’ll be there be there. All too often I’m seeing way too many Fartsacks from those throwing an HC on the board or when talking to fellow PAX. If you get injured or are sick then stay home but if you just don’t want to get up or drank too much the night before then hold yourself accountable and make it. Others are counting on you. If you’re sore from the day before who cares, just show up. Take it easier on the workout. You’ll feel better after. If the body says no but the mind says yes then listen to the mind for once. Soapbox rant over.
Prayer: Roger Roger took out us. Crablegs, Double D, Lucky, Roger Rogers grandfather
PAX of 22 come out in the rain for the return of Stark and UTI’s 1 year Anniversary. Welcome FNG Dumbo
EC: Emeril, UTI, Mookie, Nemo, Peeping Tom, Deadbolt, Midget For Life, Skidmark, Pikachu, Banana Seat, Roger Roger
Fartsacks: Forceps
Excuse Lexicon Edition: I tweaked my knee during a workout with Pikachu last night. Needed to rest it.
The Warmup
Quick warmup jog
SSH x20, Windmills, Imperials Walkers, Hillbillies
½ mile job with warmps – Good Mornings, Windmills, Fazio Arm Circles, Stretches
The Workout:
6 Cones were set up about 10 yards apart. Stark instructed the Pax to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3), Long jump (round 4) and partner wheelbarrow (round 5) to each cone and perform the exercise associated with that cone. In between sets Double Applesauce (2 column Indian Run – last PAX does 5 Merkins before running to the front of the line)
B.L.I.M.P.S
B- Burpees – Cone 1 x5 – Total = 25
L – Lunges – Cone 2 x10 – Total = 50
I – Imperial Walkers– Cone 3 x15 – Total = 75
M – Merkins– Cone 4 x20 – Total = 100
P – Plank Jacks– Cone 5 x25 – Total = 125
S – Squats– Cone 6 x30 – Total = 150
Mary:
x15 each LBC’s, x15 Low slow flutter, Homer to Marge x30 OYO
PRAYERS:
Crablegs
Announcements:
Lipstick virgin Q Friday @ Cletus
CSAUP in G-Vegas on Saturday
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
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
The Workout:
THANG 1: Pass the Pill
THANG 2: Bearway to Heaven
Recover on the jog back to the flag for mary / COT
Mary:
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
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.
Here’s to 4 more!
Bernie did a Slight Variation to a Pilgrim workout…
Warmup: SSH, Good mornings, Mountain Climbers
Main Workout: 4 Stations
1- Burpees, Curls, Jack Web, Homer to Marge
2- KB Swings, w/ Jump, Squats, Lunge with Swing, Jumping Lunges
3-Uneven Pushups, Crawl Bear to Start Bear Crawl back, Plank to knee tap, lateral skaters
4-Plank, hollow hold, Mountain Climbers, Russian Hammers
Mary: Abs blast
Announcements: Kenny’s Grave – next Thursday – Banana Seat, Need Q for “Getting the Runs”; also low attendance for Saturday’s Ground Pounder.
Prayers: Roger Rogers grandfather, Injured, Crab Legs, those Traveling
We started today at the playground. I brought the TRX for I was expecting a low turnout. To my surprise we had good numbers today with some regulars being out of town. DeAngelo joined us halfway through once Emeril sent him the invite. Expect to see him post sometime in the near future and he will get a name once he finishes his first workout. Thank you all for joining and leading by calling out Kettlebell exercises.
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Right Foot Over Left
10 Cadence Count Left Foot Over Right
15 Cadence Count Good Morning
One Pax Member was on the TRX another was doing Derkins on the Tire or Pistol Squats. The Rest where doing Kettlebell Exercises called out by the pax. Pax members rotated through until all did the TRX Exercises. Kettlebell Exercises ranged from M4L love handles to Kettlebell Swings. There was even some mini Turkish Getups.
TRX Exercises:
15 Atomic Pushups (Feet in the straps; Pushups into a Pike); Derkins on Tire
10 Rows (Rotating hand position 10 Reps in Vertical and Horizontal hand position); Derkins on Tire
10 T’s to I’s; Derkins on Tire
10 Deep Squats; Pistol Squats
10 Tricep Presses; 10 Bicep Curls; Pistol Squats
Circled Up at the end for some Mary. Pax Members called out exercises.
WWII with the Kettlebell
Homer to Marge with Kettlebell
Right Leg over Left Knee
Left Leg over Right Knee
American Hammer with Kettlebell
LBC with Kettlebell
Freddie Mercuries