Skidmark – Page 46 – F3 South Wake

Cletus Mega beatdown

August 3, 2018/in Cletus /QIC: 187
PAX: 187, Banana Seat, Cowboy, Crosby, Da Business, Dauber, Deadbolt, Doc, Kid Cracker, Noah's Ark, OCR, Peeping Tom, Pikachu, Skidmark, Stovepipe, Wrangler

Warm Up: Jog and SSH
The Workout: Around the parking blocks/stops 3 times – timed exercise where as the count finishes, you bear crawl or plank shuffle to the next parking stop for the next exercise consisting of:

Plank Shuffle: Mountain Climbers, Derkins, Erkins, Shoulder Taps and Dips

Bear Crawl: Squats, Lunge Jumps, Monkey Humpers and Star Jumps

2 Sets of Catalina Wine Makers @ 15 and Pickle Pounders @15

Mary: Ab blast with LBC, Box Cutters, In and Out, Freddy Mercury, Nipplers, Pickle Pounders
Announcements: U Turn tomorrow, Ground Pounder
Prayer: CrabLegs, Fog Horn, Travelers and Military/First Responders

Roadie Training w/Crosby

August 1, 2018/1 Comment/in Possum Trot /QIC: Crosby
PAX: 187, Cowboy, Crosby, Dauber, Deadbolt, DoubleD, Dumbo, Farva, Gump, John Deere, LED, Lipsync, M4L, Noah's Ark, Pablo, Pikachu, Skidmark, Stovepipe, The Natural, Yogurt

Warm Up: Circle up Tennis court.

20 – SSH

10 – Good Mornings

Arms across chest 10 count each side

Arms over head 10 count each side

Jog to check out the stations & Explain.

The Workout:

1- Heavy bag(80lbs.) Carry & sprint end of tennis court and back (over head claps/hold plank/Squat while in line)

2- Heavy Rock (French Curls) 10 rep 30lbs

3- Light Rock ( Curls ) 10 rep w/rocks

4-Alt Rock ( lateral raise ) 7’s 10 or 5 lbs. Weights

5-Jail break (The Fence line)

6-Step ups (down stone wall)

7- Duck walk squats(Mick Jagger’s) around snack bar

8- Jail break (The Fence line back to tennis courts)

9-Suicides( pick up the mic) Tennis courts touch outside line of each court and back. Used 2 courts.

REPEAT WHOLE THING 3x’s
Mary: Every other PAX called a 5 count

Diamond Merkins

American Hammers

Merkins

Steel cross

Box cutters

LBC

More Merkins!

SSH

I may have missed a few..
Announcements: 5 year anniversary of South Wake Workout Aug 29 @ Possum Trot!

Prayer: Lucky Charm, Crab Legs, H1N1, DD family

Thank You

July 28, 2018/in U Turn /QIC: Skidmark
PAX: Banana Seat, Bernie, Boy George, Brexit, Buttjoint, Cowboy, Dawgpound, Emeril, Foghorn, Forceps, Hasselhoff, LED, Lipsync, Natty Ice, Pikachu, Psi, Sassy, Skidmark

A big thank for everyone posting at u-turn. 18 men posted this morning. Great numbers on Saturday mornings.

Warm Up: IW, Hillbillies, SSH, Good Mornings
The Workout: u-turn in reverse
Mary:
Announcements:
Prayer: foghorn

Lipstick Virgin Q at the Farm

July 27, 2018/in Cletus /QIC: 187
PAX: 187, Axe, Brexit, Brony, Cowboy, Crosby, Doc, Forceps, Lipstick, Lucky Charms, Peeping Tom, Pikachu, Psi, Skidmark, Straight Cash, The Natural, UTI, Warbucks, WebEx, Yogurt

PAX: 187, Lucky Charms, Brony, Webex, Skidmark, Doc, Warbucks, PSI, Peeping Tom, UTI, Forceps, Axe, The Natural, Straight Cash, Cowboy, Pikachu, Yogurt, Lipstick, Crosby, Brexit

Warm Up: Nice 1 mile jog over to Sugg Farm for a change in scenery. Circle up for SSH x32, Daisy Pickers x16, FAC x8 (Forward and Reverse) Count off 1’s and 2’s
The Workout: Mozy over to Heartbreak Hill and Soul Crusher. 1’s took Heartbreak and 2’s on Soul Crusher. Q called for 3 circuits of hill repeats with 10 burpees at the bottom and 10 diamond merkins at the top. After 1 time thru, Q called for a modify of x2. (Credit to Pikachu & Lucky Charms for x3 to pick up the 6). Pax took a nice 1 mile jog back to tennis courts for Mary
Mary: Pickle Pounders x16, Low Slow Flutters x10, Pickle Pounders x10, Low Slow Flutters x10, Diamond Merkins x10
Announcements: CSAUP tomorrow
Prayer: Warbucks family (Lost his son at 6 weeks of age, 2yrs ago today), PAX that are injured, Foghorns family as he lost his father yesterday

Proverbs 27:17 “As iron sharpens iron, so a man sharpens the countenance of his friend”

Men tend to keep things inside and this verse tells us though the power of being there for a friend. Not only is their bonding that occurs but being there for a brother in Christ can uplift them, keep them accountable and makes them feel better. Men need each other in the worst way and we tend to bottle things up and that leads to problems. If you know someone you could reach out to, do so today!

Crazy Time 7.27.18

July 27, 2018/in Crazy Time /QIC: Pikachu
PAX: 187, M4L, Mookie, Nemo, Pikachu, Psi, Skidmark

Pax of 7 for an early Friday morning Murph.

Warm Up:

The 1st mile

The Workout:

100 Pull Ups

200 Merkins

300 Squats
Mary:

2nd mile run

Announcements & Prayer: None, too busy getting to our 2nd workout of the morning 🙂

The 4 Horseman

July 24, 2018/in Tea Time /QIC: Skidmark
PAX: Buttjoint, John Deere, Pikachu, Skidmark

Stark laid a beat down this morning but 3 of 4 pax doubled down

Warm Up: 1st mile
The Workout: 100 pullups, 200 meekins, 300 Squats, 2nd mile
Mary:
Announcements: CSAUP
Prayer: lots of pax need prayers. Buttjoint and Pikachu got new jobs

Return of Stark

July 23, 2018/in Paradise City /QIC: Emeril
PAX: 187, Banana Seat, Breach, Buttjoint, Chips, Dawgpound, Deadbolt, Doc, Dumbo, Emeril, Hasselhoff, M4L, Mookie, Nemo, OCR, Patch, Peeping Tom, Pikachu, Roger Roger, Skidmark, Stark, UTI

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

Possum Trot Circuit

July 22, 2018/in Possum Trot /QIC: Farva
PAX: Banana Seat, Butter Fingers, Cowboy, Crosby, Dauber, Dawgpound, DoubleD, Farva, Gump, Kid Cracker, LED, Noah's Ark, POTS, R22, Skidmark, Stovepipe, The Natural, Vespa

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.

U-Turn

July 21, 2018/in U Turn /QIC: Skidmark
PAX: Dawgpound, Emeril, Foghorn, Forceps, Mookie, Pikachu, Princess Cut, Psi, Roger Roger, Skidmark, Sting, WebEx

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

4 year F3 Anniversary at Cletus

July 20, 2018/in Cletus /QIC: Deadbolt
PAX: 187, 8 Bit, Banana Seat, Breach, Brony, Butter Fingers, Cowboy, Da Business, Dawgpound, Deadbolt, Doc, DoubleD, Emeril, FedEx, Flanigan, Foghorn, Forceps, Gump, Hasselhoff, Kid Cracker, LED, Lipstick, Lucky Charms, M4L, Mookie, Nemo, New Mexico, Noah's Ark, Pablo, Patch, Peak Week, Peeping Tom, POTS, Psi, R22, Roger Roger, Skidmark, Slide Rule, The Natural, Vespa, Yogi, Yogurt

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!

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