Posts

Fritter excitement

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

33 Pax’s 4-2.0s with 17 getting in some EC.  start to new year!!

Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.

Group 1

Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot

1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other

Group 2

Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.

mosey to concession

bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC

mosey back for mary

Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.

JUST ANOTHER MONDAY

/in /QIC:
PAX: , , , , ,

Warm Up: Jogged 4 laps around parking lot.
The Workout:

30 reps TRX Push Pull Squats

8 20m sprints

20 reps TRX Push Pull Squats

8 20m Sprints

1 tabata cycle TRX Sprinter Start
Mary:

40 WWIIs

40 LBCs

20 Freddie Mercuries.
Announcements:

The SUPERBOWL CSAUP,

Feb 3rd 0600-1000

Start point : Banks Road Elementary

4 man teams will conduct physical mental challenges around Raleigh. Team will need:

Team Car(all 4 PAX in one)

Backpack/Ruck

Packing List(published later)
Prayer: Prayers for work stress. Prayers for labrats house selling.

And on that note…

/in /QIC:
PAX: , , , , , , ,

Warm Up: Led by Stovepipe as YHC was en route.  Many laps around the ‘lot ensued followed by a lovely 20 burpee penalty for YHC, SSH, windmills, static stretch, merkins, and mountain climbers

The Workout:  PAX adopted a rock and partnered up.  All exercises 15 reps with the rock except merkins.

  • Shoulder press
  • curls for the girls
  • tricep extensions
  • sumo squats
  • standard merkins

After PAX went through the list, partners switched rocks and did the run through again.

Mosey over to the basketball courts for 2 rounds of B.L.I.M.P.S.  Almost had a merlot.

Mosey back to the front lot for build a bears

Mary: Flutter Kicks IC x 40

Prayer: Injured Reserve (PnG), Bloodsport and Mrs healing, Laker upcoming travels, Lab Rat’s grandpa, Unspoken

Ummm Ultimate Mutiny Monday Madness

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,
Read more

Rule of threes.

/in /QIC:
PAX: , , , , , , , ,

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

/in /QIC:
PAX: , , , , , , , , , , , , ,

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

/in /QIC:
PAX: , , , , , , , , ,

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:

  1. 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
  2. Squats x10, sidestep to corner, Closed leg squats, run to corner, sumo squats, sidestep to corner, skiers, backwards to corner
  3. 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?

/in /QIC:
PAX: , , , , , , , , , ,

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

/in /QIC:
PAX: , , , , , , , , , , , , , , ,

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

/1 Comment/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

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