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Week 0 IPC

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H1N1 and Messi with father/ son EC

FNGs:none
Warm Up:20ssh, fazio arm circles, good mornings and demonstration of  3 exercises that make up the IP challenge for this week.  Sign up as the challenge will soon be at an AO near you.

The Workout:6 rounds of the following

24 squats, 24 merkins, 48 walking lunges and 400m run

Led 30:40:10

H1N132:16

Fedex 33:07

Fonzie 35:21

Sprinkler36:55

Mary:no where to be found
Announcements:Slack and Facebook

Prayer:unspoken, Noah’s ark and his wife, BRR runners health, crab legs

Uno Minuto

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The thang today featured not one but two EMOMS (do sets of exercises every minute on the minute, and any time left in the minute is rest time). YHC was fine until we stopped for combatives, then had to take a quick sec to not fall down!

Warm Up:

Mosey to the back, imperial walkers, hillbillies, arm circles, trunk twists, then 2 rounds of jog in place to high knees to butt kickers to side-straddle hops.

Workout:

EMOM 1: 15 MINUTES, 15 ROUNDS

  • 4 pullups
  • 4 pushups
  • 4 box jumps
  • 4 crunches

EMOM 2: 5 MINUTES, 5 ROUNDS

  • 5 side-straddle hops
  • 2 burpees
  • 25 meter sprint

Announcements:

9/11 stair climb

Prayer:

Noah’s Ark and family, Shredder

Burpee Pull-Ups and 3-man Relay

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YHC made the trip back to Fuquay to try out a new workout with the FV PAX. YHC arrived at 0502, shovel flag planted, Norm arrived, 0505 hit and we were off. Upon return from a mosey up Mount Fuquay, there was a lot full of PAX, but unfortunately none of the Holly Springs PAX braved the trip down south. 0530 hit and we were off!

FNGs:Nope

Warm Up:
Short lap around the parking lot. Circled up for SSH x25 IC, Windmill x10 IC, Mountain Climbers x10 IC, Merkins x10.

The Workout:
Pax split up into 3 man teams and headed to the playground. 1 Pax did 10 burpee pull-ups while the other 2 did merkins and squats, rotating until each Pax did all 3 exercises. For round 2, merkins and squats were replaced with LBCs and plank hold.

Pax mosey’d to the parking lot for 3-man relay. This was a new routine YHC saw posted on Twitter by F3 Lexington, SC so I figured we would give it a shot. Still in 3 man teams, 2 PAX wait at opposite ends of the lot doing LBCs and plank hold while 3rd PAX sprints across the lot and waiting PAX sprints across lot when sprinter arrives. Rinse and repeat until time for Mary. YHC modified replaced LBCs with plank hold, then plank hold for squat hold, then squat hold for recover. Lots of sprints were done!

Mary:
American Hammers x20
LSF x20
Homer to Marge x20
Pickle Pounders x20
American Hammers x10
LSF x10
Homer to Marge x20
Pickle Pounders x20

Announcements:
F3 Family Picnic on October 12th – Save the date!
9/11 Stair Climb

T-Claps (Recognition):
16-bit – strong work with breathtaker!
Yosemite with some strong sprints.

Prayer:
Noah’s Ark, Crablegs, Injured PAX

YHC took us out. Thanks for letting me lead this morning!

After taking us out, Norm pointed out that YHC forgot name-o-rama, so we did that too.

9 x 4 + 1

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EC: H1N1, Messi, LED, Banana Seat, Pikachu, Fumunga, Cupid (might be leaving someone off, sorry)

FNGs: None

Warm Up: YHC welcomed the crowd to his 37th bday bash, little anxious for some reason but got it going quick.  Explained to the gang that we were going to do 37 – 1 min exercises (cadence/OYO); then circle up for Mary.  I broke it up into Heats and tried to incorporate an Upper, Lower, Core and Run into each one.  Here’s how it went down…

The Workout:

Warm up: FAC’s (fwd/rev), Leg Stretches/Frankenstiens,  Good Mornings/Side Stretches, Run around tennis court and pick up rock (last part took a little longer than 1 min so we made up for it next)

Heat 1: Curls for the Girls (1,2) with Squat (3,4) with rock, Imp. Walkers, run around tennis court (run took a little longer than 1 min so again we made up for it next)

Heat 2: Overhead Press (1,2) with Lunge in place (3,4) with rock, Hillbillies, run (this time to the hill and back to stay on time)

Heat 3: Alternating Merkins with rock, Homer to Marge (alternating leg raise), LBC’s, run to Snack Shack

Heat 4: Durkins, Box Jumps/Step Ups, WWII’s, run up hill and back

Heat 5: Balls to Wall and People’s Chair (swapping every 30 secs, American Heel Taps, run up hill and back

Heat 6: Urkins, Monkey Humpers, J. Lo’s, run up hill back to rock

Heat 7: YHC asked for a 10 count…then back to it; rut rows, star jumps, American Hammers with rock, run to hill and back

Cool Down: Tri Extensions with rock, Al Gore with rock (bus driver style if you choose), Plank Hold (PAX were doing different variations based on ability/call outs; good work men!), run to return rock, meet back at tennis court

Wait! What!? That’s only 36 exercises…oh yeah, here is the +1, 10 Burpees OYO

Mary: We had Mary with all kinds of exercises; Freddy Mercury’s, Box Cutters, Diamond Merkins, others I can’t remember…but we did finish with 5 Burpees OYO.

It was a great honor to lead you all today, each one of you has an impact on my journey and so many others.  Great work out there and way to push each other, I appreciate you all!

Announcements: 9/11 Stair Climb, JoCo Convergence, Q Sheet Sign Up Challenge (let’s fill up the rest of the year!), Fonzie has your Q next week!

Prayer: Capt’n Kirk, Noah’s Ark, Cupid, Unspoken

Pterodactyl Mating Call?

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EC: H1N1, Messi, Fonzie, LED, 16-Bit

FNGs: None

Warm Up: 9- PAX ; Lap around parking lot with Carioca, High Knees, Butt Kickers.  Circled up for Good Mornings, Cotton Pickers,  SSH, FAC’s (fwd/rev), Arm Stretches

The Workout: Today is YHC’s last day at 36 yrs old so a little Pre-Bday beat down was due…so the theme was 36 or a variation of.  First off we started with a modified 11’s (I called it 3’s & 6’s/6’s & 3’s)…PAX lined up on one end of parking lot, ran/jogged to halfway, dropped for 3 merkins and up for 6 Bobby Hurley’s, ran back to start, dropped for 6 merkins and up for 3 Bobby Hurley’s…we did this 8 times so you end up with 36 merkins/36 Bobby Hurley’s and out of breath; that humidity was something serious.  While we are trying to remember what number/exercise we were on there was this prehistoric squawking close by, PAX were concerned but pressed on, she must have seen the sweat ground beasts and moved on.

Next we got back to the start line after a 10 count and began and Alligator March…YHC saw and Alligator Merkin so I incorporated this into a March or Crawl.  Down in plank, begin crawling like an Alligator while performing Alligator Merkin (off angle Merkin)…pain and displease ensued and we ended up move a few more paces in between Merkins to other end of parking lot/trash can.  Lots of mumble chatter afterwards…sounds like a new trick in the bag.

Another 10 count to catch breath (man the air was thick) and on to the next, Paula Abdul (2 steps forward, 1 step back).  PAX lined up on parking space line, Lunge two parking spaces, jog/walk backwards one space back, down to 1 Burpee; Lunge two parking spaces, jog/walk backwards one space back, down to 2 Burpees; continue this theme until you reach 8 Burpees…this will equal 36 Burpees when complete.  Impressed with PAX determination to complete this…heart rates were up!

10 count again, man it was swampy…PAX lined up single file for a modified Indian Run leaving about 7 ft between, this was so we could plank hold while last PAX runs to front, continue until first is last, repeat but with Plank Jacks, then repeat again but with Mountain Climbers…then we stood up, turned 180 degrees and rinse/repeat…shoulders were toast.

Mary: On your six, 6in hold (10 count), low slow flutter (10 count), WWII – 16 ; finish with 36…HAND!

Announcements: JoCo Convergence, F3 SouthWake picnic, Beater Bday Q tomorrow at Possum Trot

T-Claps (Recognition): 16-Bit with Breathtaker, killing it!  Messi taking us out!

Prayer: Noah Ark’s wife, 16-Bit for job clarity, injured PAX

17 Smiling Faces in the Humidity at Mutiny

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EC:  H1N1, Overachiever, and Messi

FNGs:  None

Warm Up:  Jog around track.  Circle up.  5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot.  He executed the following exercises in cadence:  SSH, Imperial walkers, Fabio Arm Circles F/B.  Great job Potts!

The Workout:  Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air.  Escalating to 10 merkins and 30 push airs.  On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary.  Mosey to bleachers for 10 reps of erkins, derkins and dips.  MANDATORY water break.  Squat hold for 6.  Mosey to snack shack.  15 count BTTW and 15 count people’s chair; rinse and repeat.  Jog to rock pile.  PAX grabbed medium size rock.  Executed the following 10 count cadence exercises:  toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge.  One hand on rock merkins – 5 each arm.  Return rocks to pile.  Line up for Indian run to tennis courts for Mary.  PAX drenched.

Mary:  Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary.  Always be ready to be called upon.  R-22 called 10 burpees OYO.  Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day!  PAX, including Q, wiped out.

Announcements:  9/11 stair climb; see FB and Slack

T-Claps (Recognition):  16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!

Prayer:  Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey.  UNSPOKEN.  Thank you Norm for leading us out.

SAFETY REQUEST:  all PAX buy and wear an ID tag/bracelet.  See Cupid for a $10 off code; it could save your life!

It’s an honor and privilege leading you men.  Thank you Potts, R-22 and Norm for your help this morning.  Always be ready to lead.  Don’t rely on the same guys stepping up weekly.  If you have been to a few workouts, you are ready!nnn

1 Million Punches

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YHC rolled in with about 30 seconds to spare. Slow start this morning due to attendence at a storm-delayed Brad Paisley concert the night before, resulting in about 4 hours sleep. Good thing Sheepdog is here to wake us all up.

Warm Up:

SSH
Trunk twists with arms straight out
Quick feet, to burpee on call
Balance on one foot, raise knee, then push straight back, 5 each side, then switch

The Workout:

1 Million Punches – Wing Chung punches while HIM take turns doing an exercise

  • Manmakers w/ 35# dumbbells – 8
  • 1 lap run
  • Ballerina Squats (heels up) – 10
  • 1 lap run
  • Merkins – 10
  • Long run (lap around the school)Round 2
  • Thrusters -10 (this is as far as we got with time)
  • Wobbly merkins – 10
  • Curls (with dumbbells or band) – 10

Mary:

American hammers, X-Man crunches, LBCs

Announcements:

9/11 stair climb

T-Claps (Recognition):

Prayer:

Knockout at Kenny’s Grave

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FNGs: None

Warm Up: Lap around the parking lot, followed by 20 SSH IC, 10 burpees for our late arrivals, 15 Morrocan nightclubs IC, 15 windmills IC. Michael Phelps it out and then mosey to basketball court.

The Workout: We played Knockout. We had a penalty exercise (burpees!) every time you were knocked out to get back in, and all PAX except the two shooters and one queued up held plank while waiting for their next turn. We modified the penalty and waiting exercises a few times.

We also had a variety of entertaining misses from just about all PAX, much laughter was had.

Three final games where PAX who got knocked out had to do exercises of their choice until we had a winner. Sprinkler won once and Messi won twice, good job guys!

Mary: We went around the circle and each PAX called out an exercise. Alphabet soup, heel taps, mountain climbers, LBCs, pickle pounders, H2M, can’t remember the rest. It was humid and we all were sweating fiercely from the ab workout by the end.

Announcements: shirt orders, 9/11 stair climb.

T-Claps (Recognition): Sprinker can shoot! Messi for winning the final two games.

Prayer: PAX on IR

Partner Chase BLIMP!

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EC: Cupid, H1N1

FNGs: None

Warm Up: 20x SSH IC, 15x Good Mornings, 10x Sir Fozio Arm Circles F+R, 15x Imperial Walkers IC

The Workout:

Moseyed to the wall for:

BTTW, each PAX counts to 10

People’s Chair, each PAX counts to 10

Repeat for 8 count then 6 count.

Circled up so YHC could explain the next exercise…partner chase BLIMPS! (5x Burpee, 10x Lunge, 15x Imperial Walker, 20x Merkin, 25x Plank Jack, 30x Squats). Partnered up and partner 1 took off around the block. Partner 2 did the first exercise and caught up to Partner 1, who then did the same thing. Got through BLIMP before we ran out of time.

Back to the wall to finish off BTTW and People’s chair for 4 count and 2 count. Lots of mumblechatter on the 2 count probably made it longer than the 4 count.

Mary: People’s choice! Did each exercise 15xIC: Dying Cockroach, BS Heel Taps, and Freddie Mercury.

Announcements: Check Facebook, Slack

T-Claps (Recognition): All PAX for the solid effort put in with this humidity. I was soaked.

Prayer: Daily life, Finkle’s class