Posts

This ones for Shredder

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EC: UTI, Lipstick & Cupid

FNGs: N/A
Warm Up: Lap around school and circle up on far side entrance. SSH x50, Daisy Pickers x10, FAC x10, Reverse x11, Over head clap x12, Drop to plank Merkins x13, Mountain Climbers x14, Shoulder Taps x15
The Workout: YHC talked UTI into a Co-Q at Sheepdog for Q Sheet Awareness.Ā  UTI started off the main event with partner chase BLIMP.Ā  Paired up and used the front lot as our circuit. Partner 1 started with 5 Burpees while Partner 2 started running the parking lot. Once partner 1 caught partner 2, partner 2 dropped and did 5 Burpees. We continued this partner chase with 10Ā Lunge Walks, 15 Imperial Walkers, 20 Merkins, 25 Plank hold, 30 Side Straddle Hops.Ā  PAX covered about 1.5 miles during the chase.Ā  UTI handed the reigns back to YHC and we mosey to the back of the school.Ā  At the back of the school we met some knee walls and did another circuit. This circuit consisted of Irkins, Merkins and Derkins Jack Webs. We started with 1 I,M,D and 4 Air presses. We then did a fast pace mosey around the track and back to the wall for 2 I,M,D and 8 Air Presses.Ā  We were only able to get to 4 times around before we headed back for Mary. (Thanks UTI for taking all my time!)
Mary: In place of Mary, we did Combat.Ā  Dovetail led us in an educational session on how to street fight.Ā  He explained why you shouldn’t throw a punch in a street fight, and showed us the proper techniques.Ā  As Dovetail said, we did martial, the arts comes over time.
Announcements: Mother’s Day- Don’t forget the Mom’s in your life!
T-Claps (Recognition): Cupid great job on the EC, not just today but picking up the frequency all week!
Prayer: Work related peace, 16-Bit’s Step Father in law Dad to his brother of another mother from west virginia (or something like that) All seriousness, he needs our lifting up as he has been thru some rough times and has a long road ahead of him.

We miss you out in the gloom Shredder but hear you are doing well and even went to a martial arts class on your crutches this week.Ā  Looking forward to seeing you in the gloom again!

Rotation Station

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6 PAX out in perfect weather and not even much gloom.

Warm Up:

Stretches, Good Mornings, Daisy Pickers, lap then parking lot with karaoke, high knees, and buttkickers

The Workout:

1-minute stations, 30s rest & recover after each, 1 full round:

  • Burpee box jumps
  • Jump rope
  • Pushups
  • Squats
  • Plank Jack’s
  • Pullups

300 meter run

Another round of stations:

  • Wall step-ups with knee strike
  • Jump rope
  • Dive bombers
  • Squats
  • Turkish get-ups
  • Plank rows

Combatives:

Punch defense with return strikes

Mary:

Low slow flutter with a hold at the end, LBCs, pickle pounders.

Prayer:

Shredder, Crab Legs, irritating minor injuries (Beater, Norm, Dovetail)

Sheepdog – finding Baby Jesus…

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8 Pax w/ 1, 2.0 killed it this morning with a little Egyptian, planets aligning with the moon, find baby Jesus vibe. Kidding aside, the sight was pretty cool! Black Knight, 2.0, just wrapped up a 5-pack with his 1st week at F3. Ā Bam!!! Set the bar. Get this kid Breathtaker.

EC Beater & YHC

Warm Up: mosey to the front. SSH, Sir FAC (F&B), Michael Phelps, IM & HB with a little extra push to engage the core. Ā  Frankensteins

The Workout: mosey to the brick knee walls for some traveling. Three sets of Erkin travel around kneewall and lunges between. Wing Chun strikes and wedging between each set. Last set, Pax had a choice between military, diamond, or one arm erkins. Moseyed to the back. Introduction to breaking someone balance in preparation to take them down.
Mary: plank tap; wrists, shoulders, hips, knees, anckles then back. 5 sets, no rest. LBCs, Boxcutters, LSF.
Announcements: BRR, ATT CSUP, Wrightsville, Breathtaker.
Prayer: Friend of Beater lost his mom. Pax in need; health, etc.

Fire Dept Fun

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PAX of 7 on this 20 degree brisk morning in the gloom. YHC wanted to switch things up a bit. Everyone stayed in their vehicles until 1 min to go taking advantage of the seat warmers. 5 PAX started and 2 joined soon after. Hereā€™s the damage.

Mosey over to tennis courts
Warm up
SSH X50
5 burpees OYO due to late comers
Windmills x10 IC
Bat wings x20 each IC (forward arm circles, hold, Reverse, hold, seal claps, hold, overhead) This one gets the shoulders on fire.
Squat jumps x20

To downtown FV fire department
Indian Run with 5 merkins at back before running to front of line
– Stopping at rails for derkin ladder OTW. Upper rack, middle rack, lower rack 10 each.

Once we arrived to our destination we paused under the flag pole to say the pledge of allegiance. Fire Dept was quiet assuming everyone was cat napping.

Fire drill – circle up, chop/high knee, each pax calls ā€œfireā€. Drop, roll right, merkin, roll left, merkin, back up choppin.

Copperhead Sets (3 rds, x10 IC)
– Lunge
– Merkins
– Squats
– Dips

Mosey back Indian run with 3 burpees at end before advancing.

Mary
LSF x15 IC
Corkscrews x10 IC

Announcements
See FB and Slack, phone down challenge, WB runs

Prayers
Banana Seat mentioned a lady that attends our church battling cancer (Reba). Doctors announced yesterday the treatments are not working. Only short time remaining in her life. Life is a gift, remember to make each day meaningful and memorable.

Way to start the day men!

BS Out

Gump Again?

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PAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.

Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.

The Workout:

  • Mosey’d over to the downtown flag with Big Boy Step Ups, Dip, Irkins and Wall lunges
  • Mosey’d to the Furniture store wall for some ridiculous-looking Danielsons, High Jumps on the wall, Wall Merkins and Claps, Wall Crunches
  • Mosey’d to the Aviator Bottle Shop for BTTW, BTTW Mountain Climbers, Homer to Marge right and left on the wall, Windshield Wipers
  • Mosey’d to Aviator Taproom for Bridges with Duck Walks back, Plank Jacks and Crab Jacks
  • Mosey’d to the Breezeway for some Dirkins, Crucible Merkins, Wall Lunges, and Irkins

Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.

ATM Machine Open for Business

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It was an honor to lead out at Purple Cobra. When this AO started I was skeptical. Excited to have it so close to home, buy was not sure about what was available to plan and have strong workouts. It’s proven to be a great AO, strong leadership, good variety and lots of different guys stepping up to Q. Today was as advertised – heavy on the shoulders. Also, with so many new faces, and my phone resting safely at home, I apologize in advance for not tagging everyoneĀ  if you were there and not on the list let me know so I can add. We had 19 strong.

Warm Up: Started on the jog around the sidewalk and back to circle up for SSH, Good Mornings, SSH and arm stretch.
The Workout: On the jog to the Goodwill lot we circled up for a set of Fazio Arm Circles.Ā  Yes, these are a mainstay at our warmups, but they also make for a great headliner in a shoulder set. Went ICx10 forward and reverse, held out for 10 count then a set of Moroccon Night Clubs for good measure. Recovered on the LBC and repeated this 3x.Ā  On the jog top the bank, a few of us made sure to run by Anytime Fitness to get some advertising opportunity. At the bank we did, what else, 3 brutal rounds of ATMs (ICx15 Shoulder Taps, ICx10 Tempo Merkins, 10 count merkins) – 3 sets strong.Ā  On the jog behind the Teeter we lined up in 2 lines back in the loading dock area. Jack Webbs but with Patty Cake Merkins for accountability and we worked up in even numbers from 2 to 10 merkins (6 to 30 air press). Focused on a slower count on Air Press to pay attention to form, not speed. Stuck with partner for 3 rounds alternating BTTW and Air Squared to 5 count.Ā  On the jog back to start.
Mary: Opened with a few rounds of Annies in the plank then a quick moving set of the MARY classics.
Announcements: So much great stuff going on – catch up on facebook/slack
Prayer: Took a silent 10 count for unspoken and YHC took us out in prayer

Thanks for all the hard work out there this morning.Ā  Guys were really pushing themselves. Catch up with me on the Q next week out at Disney as I will be bringing back one of my favorites.

Take Care of My Baby! says R22

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Warm Up: Dauber warmed us up with every thing from a run around the track, Windmills, SSH, some good stretches
The Workout: Don’t drop R22’s baby or you will have to do 5 Burpees each time….we did a lot of burpees.

  • Got in line for Duck and Weave. Last person in line had to duck walk and meander through the pax. Baby was dropped a few times.
  • Bear crawl and crawl-bear back while one PAX carried and shared Baby
  • Quick feet half way around the island curb, Baby was dropped. Irkins and ____ rounded the circle.
  • Rock pick up with around-the-horn exercise call outs (Freddie Mercury, Alphabet Soup, biceps, triceps, rows, shoulder presses, lap around the field, more burpees) from the PAX who were carrying Baby.
  • Indian run carry baby back to the tennis courts

Mary: Around the horn while tossing Baby. More burpees.
Announcements: Respect to POTS! Follow FB and Slack for announcement reminders
Prayer: Gump to us out. Buford, Randy and his family, struggling marriages,

Welcome 2.0 Black Knight

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Welcome 2.0 Black Knight to the fold.

Warm up:

25 SSH, 10ā€™s ā€“ Ā Good Mornings, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills. Stretch it out with Pigeon Pose.

The Workout

Mosey to the Rock Pile ā€“ rotate rocks clockwise between sets. 2.0’s in center circle rotate while HIMs rotate outer circle

  • 4 sets of 20ā€™s – Curls for the girls,
  • 4 sets of 20ā€™sĀ  – Overhead Tri-press
  • 4 sets of 20ā€™s – Ground Pounders

Mosey to the Bathrooms

3 Sets ofĀ  Wall Sits 10 ct down the line

3 sets of Balls to the Walls 5 ct down the line

Cusack rocks and Mosey to Playground w/ Rocks for Aikā€™n Stations.

  • 3 sets of 20’s – Bench Press
  • 3 set of 20’s – Windshield wipers

Break up into groups of 2-4 and rotate stations

  • Aikā€™n Abs: 15Ā  American Hammers,Ā  20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
  • Aikā€™n Arms: 15 Standard Merkins, 15 Dips, 15 Erkins, 15 Shoulder tap planks
  • Aikā€™n Legs: 20 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks
  • Aikā€™n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Homer to Marge
  • Aikā€™n Arms:Ā 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs:Ā  20 Squats, 20 Step Ups, 10 Star Jumps, 15 – 3 Ct Mountain Climbers

Cusack Rocks back to pile and circle up for COT

Announcements:Ā Ā Ā  Feb 9th 4th Annual F3 CSAUP at ATT. Bike, run, roller skate or any combination (various mile options).

Prayer Requests:Ā  Prayers for Sugar’s neighbor Bob who is undergoing Kemo for cancer. Emeril took us out.

She Thinks my Shoulders are Sexy

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Great Job today guys! Ā 25 pax including 2.0 Sandlot

9 pax for EC- Fonzie, Ā Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED

 

Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2ā€™s

burpee break down

1st round

1- balls to wall shoulder taps while

2- jog to 1st line, 2nd line…3rd and 4th doing following respectively

4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run

Switch and repeat

2nd round

1-WWII

2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively

4 burpees, 8 squats, 12 in/outs, 16 merkins

Switch and repeat

4 corners modified

bear crawl to 1st line

10 star jumps

bear crawl to 2nd line

10 star jumps, 20 plank jacks

bear crawl to 3rd line

10 star jumps, 20 plank jacks, 30 SSH

bear crawl to 4th line

10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges

Mary: circles up and took turns through the pax calling set of 10 exercise including the following

alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins

Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after

Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment. Ā Dumbos knee and quick healing

Sheepdog – ā€œ donā€™t be ninjā€™inā€

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ā€œDonā€™t be ninjā€™in nobody who donā€™t need ninjā€™in.ā€ Diamond Dave

9 Pax Grinded it out in the Gloom this morning with 3 EC (R22, Beater, Shredder).

Warm Up: light jog then Pax circled up. SIR Fazio Arm Circles f&b, Michael Phelps, SSH, Squats, High Knees and Butt Kickers around the parking lot. Moseyed to the back with a little Imperial Walker and Hillbilly Indian Run peppered in.
The Workout: 5 stations; Step ups, Dips, Sticky Fingers, Patty Cake Merkins, while last Pax took a lap. Ā Rotated after each completed lap. One round

Then, Squat kicks, front kicks, two punch combos, then punch elbo combo, and partner drills.
Mary: plank-a-rama quickly turned into burpees with R22 kicking it off. Rotated through Pax calling out for Mary. Reps of 10.
Announcements: check Slack, Facebook, Twitter, Pinterest, MySpace, and you local bulletin. . . Kidding aside, Ā Pikachuā€˜s announcements really help.
Prayer: Beater took us out. Spoken and unspoken.