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Rule of threes.
Warm Up:10 Minutes of Agility Ladder, Jogging, and Circle Activities
The Workout: Teams of 3 work through three different exercises per station. Tabata Plank between rotation.
Workouts: Stations Time(rest/work)
- Round 1: 30/30
- box jumps, step ups, Sit squat with foot release
- PLANKS 10/20
- Round 2: 25/35
- TRX ROWBulgarian Bag Halos, TRX Squat
- PLANKS 20/10
- Round 3: 10/45
- Big bag clean and walk, Slam Ball, TRX Push
Mary: American Hammers, LBC’s, Flutterkicks
Announcements: F3Southwake Convergence being held on Wednesday August 29th at Action Park. Date TBD for the Next “Crawl”
Prayer: Pray for 2% and provide him safety while he navigates the legal system in regards to assisting someone leaving a abusive home. Prayers for Bloodsport and his new child.
Father, thank you for allowing us to stay connected with you through your Son, Jesus Christ. Thank you for the powerful work of your Holy Spirit that enables and equips us to bear fruit for you as we remain in you. Thank you for reminding us that apart from you we can do nothing. Thank you that when we turn to you we always have a clear signal and a connection that is never lost. Help us to hear from you so that we can make an impact for Christ in the lives of our fellow athletes and coaches. In Jesus name, Amen!
Quiet Morning at Possum Trot
Warm Up: Started with a quick jog around the parking lot. Circled up for 10 forward and 10 reverse Fozzio arm circles, followed by 10 cotton pickers. Then headed on the courts to finish up the warmup with an intro to the thang.
The Workout: a combination of 11s and suicides
Start against the fence for an explanation and demo. Do 11s in a progression moving down the courts and ALWAYS pick up the 6! As soon as everyone is done with the set of 11s we immediately start the next set. This resulted in the quietest workout I think that I’ve been too. Next to no mumble chatter was to be heard today.
Sets of 11s
1st – side straddle hops and imperial walkers both in cadence to the first line
2nd – criss cross jumps and diamond merkins to the second line
3rd – plank jacks and Bobby Hurley’s to the third line
4th squats and standard merkins to the 4th line
5th mountain climbers and American hammers to the 3rd line
Everyone hold BTTW on the fence for a 5 count down the line.
Mary: Alphabet soup in capital letters
Announcements: 5k this weekend, the Odyssey coming up in October
Prayer: a few requests mentioned followed by COT and ball of man.
Better Late Than Never
A 10 PAX showed up for a Gump 3 year anniversary, albeit, 3 weeks too late because I can never remember when it is.
Warm Up: SSH, IW, HB, Good Mornings, Cotton Pickers, Ankle Rolls
The Workout:
4 Corners of the field:
- Merkins x10, Sidestep to next corner, Diamond Merkins, Sprint to next corner, Twisting Merkins, sidestep to next corner, wide merkins, run backwards to next corner
- Squats x10, sidestep to corner, Closed leg squats, run to corner, sumo squats, sidestep to corner, skiers, backwards to corner
- Lunges x10, Karaoke to corner, corner lunges, run to corner, backwards lunges, karaoke to corner,
Bleachers: Irkins, Dips and Dirkins – Rinse and repeat
Two Rock Shakur: Several rounds of Curls for the Gurls, tricep extension, rows with a plyometric exercise between each
Mary: Around the Horn to one round of Mary: 10x Burpees, LSF, WWIIs with Knees Up, Pickle Pounders, SSH, Box Cutters.
Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey
Prayer: Requests to remember Crab Legs, H1N1, Noah’s Ark son, Ryan, Kevin C.
It was an honor to lead this 3 years later. I tried to share how important F3 is to me and the friendships that were made that help me get through many dark times #DontDoLifeAlone.
What’s that rubber thing?
Warm Up: 10 minutes of jogging, sprinting
The Workout: Round 1: intervals of TRX Push/pull, Slam balls, Lateral Resistance bands, heavy bag cleans, tire drags, wrist/forearm trainer. Round 2: Partner Dora: sprints and TRX push/pull/squat
Mary: American Hammers, Flutterkicks, WWII’s
Announcements:
Prayer: Prayers for Wes and Christa Claytor who lost their baby over the weekend. Praise for 2% and his Foster Parent License approval. Prayers for LAbRats Cousin and their baby going through complications.
Cletus Mega beatdown
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
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
Loading Up the Animals 2×2 on the Ark
VQ Noah’s Ark led them 2×2 before the rain came. 12 pax followed the lead.
Warm Up: Good mornings, cotton pickers, L arm/R arm stretches, LOR/ROL hamstring stretches, FOC, and SSH
The Workout: Ran lap around track to bleachers. All pax 10 count of erkins, derkins, dips , and step-ups. Mosey to 1st shelter for a 5 count typewriter on the brick x3. Mosey to rock pile to get medium size rock (unless you’re Lipsync and you favor Minnesota). John Cusak to the rear parking lot for bear bowling ( bear crawl pushing rock) to end of lot 4x stopping at each end for an exercise. 1.) 5 burpees, 2.) 10 lunges, 3.) 15 merkins, 4.) 20 squats. Front runners picking up the 6. With all in a line with rocks, 1st pax carries 5 gallon bucket filled with rocks to other side of lot and back while each pax takes turn calling a rock exercise until all have carried the bucket. Return rocks and then Indian run back to tennis courts with last guy carrying the bucket of rocks to the front. BTW with each pax crawling through the tunnel.
Mary: Freddie Mercury’s, Pickle pounders, LSF, box cutters, and American hammers.
Announcements:
Prayer: Double D, unspoken, those with injuries, and the men & women that have fought for our freedom to come together as we do.
No Rest for the weary
Props to Lab Rat and Darby for completing a 5 Pack (Detox, The Station, GTR, Disney/Kenny’s, Morning After)
Warm Up: Lap around the lot followed by SSH, Good Mornings, Hillbillies, Imperial Walkers, Windmills, static stretch, and arm circles
The Workout:
PAX partnered up and ran opposite directions around the lot for a miserable mile. North and South ends: patty cake merkins and Squat jumps; East and West ends: bear craw and lunge walks. PAX completed 4 laps and plank for 6.
Keeping a running theme DORA 1-2-3s. Merkins (100), Squats (200), flutter kicks (300). All exercises were cumulative. Partner ran length of parking lot and back then picked up the count.
Run to the shelter and lined up on a line. PAX completed 5 WWIIs then crab walked up to the next line until the center column was reached. PAX held a wall squat for the 6 then a 10 count was observed.
Mary: PAX held plank was asked to name something they were thankful for and what positive impact F3 has had in their lives.
Announcements: Sasquatch tomorrow and a wild coyote is roaming garner. Media hype made it appear crazier than it was.
Prayer: politics at work, upcoming surgeries, continued healing for Grayson (now 5.6 lbs), unexpected loss
The Hills Were Alive at Possum Trot – 19 Strong PAX
Warm Up: Ran one loop around tennis courts circling up in parking lot for 20 SSH, 10 Cotton-Pickers, 10 Windmills, 10 Hillbillies, 10 Imperial Walkers, Good Mornings and 10 Arm Cicles (front & back)
The Workout: PAX partnered up (size did not matter); one PAX grabbed a medium to large rock and made one line across the parking lot. One partner began bear crawling to midway of parking lot pushing the rock while other partner skipped. Changed roles at midpoint of parking lot and proceeded to the hill. At the bottom of the hill, Dauber instructed PAX to send one partner up the hill – bear crawling. Once they reached the top of the hill, each PAX performed a 7 count of either Derkins, Erkins or Dips on the guardrail OYO. After completion, PAX carefully headed down the hill taking the rock over from their partner. While one member was bear crawling, the other partner performed a rock exercise; each rock exercise consisted of 8-12 reps. The exercise was called out by one PAX rotating up and down the line. PAX were very creative calling out curls, squats, O/H presses, chest presses, squat presses…ONE caveat, the rock could never touch the ground unless it was a part of the called exercise or Dauber called Recover/Rest. If rock touched the ground, PAX performed 5 burpees. Additional exercises were added with the rock from the six including, presses, WWIIs, Homer to Marge, etc. Dauber called an audible and had each PAX run one lap around the tennis court while their partner continued with rock exercises. Once one lap was completed, PAX swapped roles. PAX helped bring in the six and began some core exercises started with planks, shoulder taps, merkins, diamond merkins, etc. PAX returned rocks and met up in the tennis courts. B2Wall and Al Gores until all PAX lined up for an impromptu monkey hoppers/grabbers. More running ensued using the tennis courts and finished with alligator merkins to the end of the first court. PAX and Q spent.
Mary: Each PAX called out a 10-rep core exercise that began with box-cutters and end with burpees OYO. At least 8 exercises were performed before running out of time.
Announcements: CSAUP Greenville – Car pool if able
Prayer: Double D spoke from the heart. Strong message. We hear about “thoughts and prayers”; if you look at some cable TV or social media posts, these powerful words are often dismissed. Thay’s pure bunk. These are very powerful words. When they are spoken, they have powerful meaning and greatly help that person. Double D asked for prayers for a child who suffered a terrible accident; prayers of thanks/praise for a successful surgery; H1N1 recovery; final thoughts – loneliness is a killer, F3 brings men together…keep your eyes open for those who need F3.
PAX did great today! Super job with the hill and rock exercises!
PAX included: LED, Breech, 8-Bit? (2.0), Double-D, Farva, Vespa, Deadbolt, Gump, Mookie, Midget 4 Life, Stovepipe, R-22, 187, Nemo, Noah’s Ark, Butterfingers, FedEx, The Natural and your Q – Dauber (19 strong)