Skidmark – Page 47 – F3 South Wake

Star Therapy

July 20, 2018/in Crazy Time /QIC: Skidmark
PAX: 187, Skidmark

2 Pax posted for Crazy Time. No DJ, No Miley Cyrus, No music

Warm Up: 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats done in sets of 10, 20, 30. 1 Mile to cool down
Mary: Both Pax decided it wasn’t enough and did a 2 mile EC run before Cletus.
Announcements: None
Prayer: Have you ever just walked outside at night and looked at the Stars. When the world feels overwhelming think about how long the stars have been there and how long they’re going to continue to burn. Our time here is short. Make the most of it. Enjoy it. And never forget the 6.

Tea Time BB

July 17, 2018/in Tea Time /QIC: Skidmark
PAX: Sea Dog, Skidmark

2 pax in the rain

Warm Up: 1st mile
The Workout: 100 pullups

200 Merkins

300 squats

2nd mile
Mary:
Announcements: none
Prayer:

Pax of 27 @Paradise City for some 210’s

July 16, 2018/in Nutcracker /QIC: Emeril
PAX: 8 Bit, Breach, Brony, Chips, Crosby, Dawgpound, Doc, Emeril, Foghorn, Forceps, Hasselhoff, Lipstick, Lucky Charms, Mookie, Nemo, Obi Wan, Pablo, Patch, Peak Week, Peeping Tom, Psi, Shredder, Skidmark, Sting, Turtle Man, UTI, Yogurt

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?”

U Turn BB

July 14, 2018/in U Turn /QIC: Skidmark
PAX: Banana Seat, Bernie, Boy George, Dawgpound, DoubleD, Foghorn, H1N1, LED, Nemo, Oh Yeah, Pablo, Pikachu, Pilgrim, Skidmark, Sting, Wrangler

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

Next Workout: Same Damn thing (only different)

July 14, 2018/in Cletus /QIC: Slide Rule
PAX: 187, 8 Bit, Big Wheel, Breach, Brexit, Cowboy, Crosby, Deadbolt, Hasselhoff, LED, Pikachu, Psi, Skidmark, Slide Rule, Vespa, Yellow Card, Yogurt

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

July 13, 2018/in Crazy Time /QIC: Pikachu
PAX: 187, Crosby, Deadbolt, M4L, Nemo, Pikachu, Skidmark

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!

Happy Birthday Midget

July 10, 2018/in Nutcracker /QIC: Emeril
PAX: 187, Banana Seat, Blue Hen, Breach, Chips, Crosby, Da Business, Deadbolt, DoubleD, Emeril, Flanigan, Foghorn, Liquid Force, Lock-in, M4L, Moby, Pablo, Pikachu, Skidmark, Sting, Suave, WebEx, Wickety Wickety Whack, Yellow Card, Yoda, Yogurt

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

I love a good murph

July 10, 2018/in Tea Time /QIC: Skidmark
PAX: Sea Dog, Skidmark

Pax of 2 for Tea Time

Warm Up: mile 1
The Workout: 100 pullups, 200 merkins, 300 squats
Mary: mile 2
Announcements:
Prayer: praise for what we have in our lives

Keep Brandon’s Friends and Family in your Prayers

July 9, 2018/in Paradise City /QIC: Emeril
PAX: 187, Axe, Bernie, Blue Hen, Breach, Brexit, Buford, Chips, Crosby, Deadbolt, Emeril, Foghorn, Foot Fault, Forceps, Hasselhoff, Kid Cracker, M4L, OCR, Pablo, Peak Week, Peeping Tom, Pikachu, Skidmark, UTI, WebEx, Yellow Card

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 28^th @ 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.”

U-Turn sponsored by Shoes & Brews

July 7, 2018/in U Turn /QIC: Skidmark
PAX: Boy George, Dawgpound, Draper, Emeril, Farva, Forceps, Glamper, H1N1, Java, LED, Lipsync, M4L, Natty Ice, Oh Yeah, Pablo, Pikachu, Sassy, Skidmark, Slots, UTI, Wrangler

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

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