Tag Archive for: Skidmark

Pilgrim Rock

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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

Crazy Time 7/6/18

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Pax of three for crazy time this week.

Standard workout – the Murph. 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run. All three pax went on to Cletus for Bernie’s AMRAP beatdown.

Patriot Games

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33 men completed the Patriot Games workout and celebrated our nation’s independence.

3 FNGs:welcome midstick,waterboy, and cliffhanger

Announcements: F3 dad’s camp,  Kid Cracker has tickets

Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead

Backblast thingamajig

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QIC: Sliderule

FNG in attendance, so disclaimer was given, prompt start at 5:45

Warm Up
Reverse Indian Run w/ Burpees to start. We’ve done this several times at Cletus. Apparently Brony and Peak Week never managed to attend when it happened, though. Therefore, there was much mumble chatter and complaining. The exercise itself is straightforward. Pax runs in a line, front man sprints to back. When he reaches the back, he calls “DOWN” and entire Pax drops for a burpee. Repeat. Apparently, this extended beyond the capabilities of some of our veteran pax.

So, Audible â…” of the way around the soccer fields to do:
Fence work: 10 Derkins on each rung alternating with 10 count BTTW or People’s Chair.
Partner Carry back to parking lot (~ 80 yards), then switch partners to fence across street

Thang Pt 1
Typewriter on the wooden fence, alternating height, derkins, side to side.

Thang Pt 2
11’s on the hill. 10x Burpees at the bottom, run up the hill backwards, 1x Derkin at the top. Go until Lucky Charms finished. I think I made it to 4 burpees. This was the pinnacle of “You vs. You”. Lucky lapped me (and pretty much everyone else) before I made it up the hill twice.

Bear Crawl the parking lot back to the gate. Speedsters went to go get a “curling rock” and meet us at the playground. Slower guys did an Indian Run the long way around the soccer fields.

Thang Pt 3
Split into groups of 4 for 3 rounds of the following:
Pax 1: AMRAP pullups
Pax 2: AMRAP curls
Pax 3: AMRAP triceps extensions
Pax 4 (timer): 10x merkins
Rotate through the exercises 3x each.

Some guys return the rocks, others head to tennis courts. First ones to the courts do wheelbarrows & everyone bear crawls in the six.

Mary:
Freddy Mercury, 10x forward, 10x backward. 6 inch / 45 degree / 6 inch leg hold.

COT
Our Six in COT was Crosby. Dude came out this winter for the first time and got named for his love of the Capitals (was rocking a Caps sweatshirt). He quickly got his comeuppance with them winning the Cup this year, much to the chagrin of a half dozen Pens fans who named him. After attending 1x/week for a couple months, Crosby has been killing it lately and even attended the pre-Cletus Murph. It’s awesome to see him get involved and invite his friends. Might be time for him to step up and Q soon! We’re better because you’re here, Crosby, keep it up, dude!!!

Announcements
1776 Workout July 4th @ Disney. Ugh.
Ongoing prayers for Crab Legs

U-Turn with Kotters and BRR

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Good number for U-Turn.

Ranges from 5 – 9.5

Welcome FNG Whiteout

 

Crazy Time Keeps Rolling

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Pax of 4 gathered under the moonlight for Crazy Time. WebEx dropped by on his way to getting some miles – he got in 8 before the workout!

No announcements and we all did our thing – great work men!

The Murphy

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6 Pax took to the playset at Womble for the weekly tribute to Michael Murphy.

EC: John Deere

Vests: Skidmark

Warm-up: First Mile

100 Pull-ups

200 Merkins

300 Squats

Mile 2

Announcements: 4th of July at Disney. No Thunder Wednesday July 4.

Prayers: Skidmark looking for a job

Yogurt get out of the Street

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24 Pax made their way down to the Paradise City.

EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark

Fartsacks: Breach

Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers

The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.

Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.

Mary: 22 WWII for missing Breach, 10 Peter Parkers

Welcome FNG Axe (Like the body spray)

185 total Merkins and 2.85 Miles along with 55 Burpees

Announcements: 4th of July South Wake Convergence 0630 Disney

Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken

Humid humid feels like rain

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8 pax got sweaty in the humidity at U-Turn. Nice run. Deadbolt is a NRFC (nice relatively firm commit) for sunrise tomorrow. A nice breeze just blew through ahhhh.

Annoincements: 4th of July Convergence at Disney. Mumble chatter of a 2nd F at M4L after. UTI doing sprint Tri at Harris Lake on the 14th. Go cheer him on.

Prayers: Be safe

Crazy Time Gets Legit

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8 Pax said screw sleep and showed up at 4:30AM to get an extra beat down in on a humid Friday morning. Extra kudos to Yellow Card – YHC certainly wasn’t waking up at 4AM to work out at 15.

No FNGs, so we went off and did our thing:

1 mile

100 Pullups

200 Merkins

300 Squats

1 mile

Various set patterns per usual – shout out to Skidmark for doing the first 10 sets at 10 pullups/10 merkins/15 squats and then finishing from there. Getting stronger bro.

We had a quick CoT and then (most of us at least) went off to our regularly scheduled 2nd beat down of the morning.

Based on three weeks of good attendance in a row Crazy Time is now a thing!

Aye! ~ Pikachu