Tube Socks – F3 South Wake

Shoulder Roast

July 9, 2019/in Purple Cobra /QIC: Dahmer
PAX: 187, Axe, Bobby Dall, Coal Ash, Dahmer, Foghorn, Particle Board, Teacher's Pet, Tetanus, Tube Socks, UTI, Wallaby, Warbucks

PAX of 13 came out to Purple Cobra this morning to get a little roasting of the shoulders. 4 For EC, but everyone got a little stronger this morning. Good work men!

Warm Up: 20 counts in cadence: Side straddle hops, impearl walkers, monkey humpers, plank jacks

The Workout: Indian run behind HT to the wall. Group 1 on the wall, group 2 on the ground for rotating exercises of 20 count each. People’s chair/Merkins, Balls to the wall/LBC, Australian mountain climbers/Shoulder taps. Rinse and repeat 4 rounds

Indian run to the hill between plazas. Group 1 burpees, group 2 Bear Crawl to the stop sign and run back. Rinse and repeat 2 rounds

Mary: Some stuff on the ground that hurt, have a nice day!!

Announcements: Meg’s Smile donations. Bring out the FNG’s

Prayer: Healing for the son for UTI’s friend who is currently in the hospital. Straight Cash and family.

Indian Hills at Disney for D-Day

June 6, 2019/in Disney /QIC: New Mexico
PAX: 187, Axe, Boogie, Dahmer, Deadbolt, Glass Jaw, Iceman, New Mexico, Pikachu, Rainmaker, Rut, ShamWow!, Skidmark, Tube Socks, Warbucks, Wiggly

Pax: Deadbolt, Glass Jaw, Tube Sock, Rut, Rain Maker, Boogie, Axe(EC), War Bucks, Sham Wow(EC), Wiggley, Skid Mark(EC), Pikachu, Ice Man, Dommer(EC), 187(EC), New Mexico

Warm Up: SSH X 20, Imperial Walkers/Hill Billys x 20, Merkins x 20

The Workout: Break into 2 groups(Fast and kind of fast) Group 1 Halfpipe with burpee at the top, Group 2 Indian Run around parking lot and switch, Rinse and Repeat double the Burpees. Jog over to the Stairs, Group 1 on the stairs alternating hit each step and skip a step. Group 2 Indian Run around the baseball fields, switch.

Mary: Deadbolt led 75 WWIIs for D-Day Memorial

Announcements: YHC is Qing again in 2 weeks. You’re challenged to EH a sad clown that’s been out to F3 and has been missing. If you don’t know someone like that then bring an FNG. Great to be back in the gloom as a Co-Site Q. There was some mumble chatter that I might not be as committed to take back over and lead. I hope I squashed that this morning! Looking forward to leading many more beat downs in the coming weeks!

Prayer: Pikachu led us in a mighty prayer. We lifted up all Veterans, Banana Seat, Crab Legs and Noah’s Arc and his M.

Side note: The Indian Hills idea came to me and reminded me of a great Sons of Anarchy episode where they patch over a MC in Indian Hills Nevada. It’s a great episode in a great series(check it out). I guess you can consider this YHC patching over Disney with all my glory. It’s a real pleasure to lead you, hope you all have a great week!

NM

#Paradise City

June 3, 2019/in Paradise City /QIC: Aquaman
PAX: Aquaman, Brexit, Buford, Bulls Eye, Dawgpound, Flair, Lipstick, Lucky Charms, Osprey, Particle Board, Rainmaker, Tube Socks, UTI, Wiggly

EC: Aquaman, Lipstick, Snausage, UTI EC EC, Wiggley

FNGs: Welcome Baby Daddy and Snausage

Warm Up: Started with one lap around while stoping at 2 of the 4 corners for exercises. SSH’s, Daisy Pickers and Good Mornings are what got us all going.
The Workout: Split up into 2 groups for Indian Runs, faster group picking up the 6 at the end. Stopping at each corner for 5 fast pace SSH’s IC, right into 10 Merkins (5 reg, 5 diamond), 15 LBC’s IC and finishing off with 20 Squats. This was done at every corner until Mary called us in for dessert.

Mary: Chill Cut while the 16 of us gave a 10 count. Flip over for a 20ct IC of Box cutters into Boat Canoes that may have lasted longer than I really wanted them to, (Feeling those aaaaannd I hope you are too!). Into Protractors until YHC didn’t want anymore…..Have a Nice Day!

Announcements:FB, Slack
T-Claps (Recognition):All who raced this last weekend.
Prayer:YHC took us out!

Field Day at Purple Cobra

May 14, 2019/in Purple Cobra /QIC: Warbucks
PAX: 187, Dahmer, Deadbolt, Plex, Rut, ShamWow!, Tube Socks, Warbucks

8 PAX got stronger at Purple Cobra with a ring of fire beatdown with 4 for EC.

EC: 187, Dahmer, ShamWow!, Warbucks

Warm Up:
SSH x25 IC
Imperial Walkers x15 IC
Hillbillies x10 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward / x10 backward

The Workout:
Mosey behind Harris Teeter on the way to Goodwill parking lot. YHC had setup 8 pain stations for Ring of Fire and with 8 PAX, so it worked out well. Upon arrival, YHC was informed that it was field day at some schools today, so this was dubbed our version of field day. Ring of Fire consisted of 1 minute AMRAP at each station with a 15 second break between stations, rotating at the sound of the air horn until PAX visited all stations.

Pain Stations:
1. Jump rope
2. Merkins
3. Curls with 2 rocks
4. Squats
5. Build a Bears
6. Lunges
7. WW I’s
8. Burpees

Once all 8 stations were hit, we ran a lap around Lassiter Mill and back to Goodwill. We stopped at the guardrail for 15 rows IC, 10 dips IC, 10 derkins.

Rinse and repeat for round 2.

Mosey back to start. YHC and 187 put back the rocks while Shamwow! led a round of shoulder taps.

Mary:
LSF x20 IC
American Hammer x20 IC
Homer to Marge right leg up x20 IC
Pickle Pounders x20 IC
LBCs x10 IC
Plank hold x10
Freddie Mercury x20 IC

Announcements:
Need Q at Purple Cobra next week. Sign up on the Q sheet!
Memorial Day Murph – see Slack for details.

T-Claps (Recognition):
We had a lot of strong jump rope abilities this morning. Nice moves Deadbolt, Plex, Tube Socks!
Dawgpound for 2 years with F3.

Prayer:
187’s neighbor Tom, Pablo’s mom, Dahmer and M’s test results.

Small Light Poles – there’s 13

May 13, 2019/in Paradise City /QIC: 187
PAX: 187, Axe, Breach, Glass Jaw, Hasselhoff, Katniss, Kid Cracker, Lipstick, Pikachu, ShamWow!, Skidmark, Snap, The Natural, Tube Socks

FNGs:

ECEC: ShamWow, Pikachu

EC: ShamWow, Pikachu, 187, Axe, Skidmark, The Natural
Warm Up: Axe lead the warmup with running around ting after each exercise, Side straddle hop, Good Mornings, Imperials, Hill Billies, Arm Circles and Merkins
The Workout: Partnered up – playing catch me if you can with BLIMPS. Each pax started with 3 Burpees as they ran and caught the next pax, then that pax did the exercise. 3 Burpees, 4 Lungs, 5 Imperials, 6 Merkins, 7 Pickle Pounders and 8 Squats. After this, we got at the bottom of Ting ramp and did Merkin Suicides. We followed the instructions left by Skidmark, but were not certain if he meant suicides where we did latter Merkins at the large light poles or small light polls. Pikachu liking pain and whatnot determined it must have been the little light poles, 13 total. 1 light pole 1 Merkin, 2 light pole 2 Merkins … to 13.
Mary: Various ab exercise such as low slow flutter, LBC’s, Freddy Mercury’s, and some taps – lots of taps (shoulder taps, nipplers, back of the head and then butt taps). You cant make this stuff up…
Announcements: Rugged Maniac this Saturday, Memorial day at Womble, Cletus is now a 05:30am workout, Derek Davis Aug 17th.
T-Claps (Recognition): Axe leading the warmup and did a hell of a job (he is ready to be Q…)
Prayer: Skidmark – for the calf, 187’s neighbor Tom for breathing issues Saturday night hospital visit, unspoken

All these walls for my balls

April 30, 2019/in Purple Cobra /QIC: Dumbo
PAX: 187, Aquaman, Axe, Buford, Cricket, Dahmer, Dawgpound, Deadbolt, Dumbo, Foghorn, Lucky Charms, M4L, Maybelline, Mookie, Nemo, Pablo, Pac-Man, Particle Board, Rainmaker, Roger Roger, Rut, ShamWow!, Tube Socks, Warbucks

24 Pax came out this morning to get stronger. 10 for an EC run by Midget’s House. For those of you keeping up, today was Lucky Charm’s last workout at 49. #respect

With today being the last day of Testicular Cancer Awareness Month YHC wanted to appropriately theme the workout. If you haven’t yet – CHECK YOURSELF at least monthly. If you have any questions about what you are doing check with Banana Seat. Thanks for his leadership this month and his dedication to get to all of the AOs and spread the message.

EC: Banana Seat, Pablo, Dumbo, Dahmer, Aquaman, ShamWow, Warbucks, Maybelline, 187, Axe
FNGs: Welcome to FNG Cricket.
Warm Up: All ICx10 – Good Morning, Imperial Walkers, Hillbilly’s, Fazio Arm Circles, Seal Claps, Overhead Claps. 5 Bropees (with your partner)
The Workout: Pax took a mosey down the path behind the shopping center to the end. Along the wall we did sets of Balls to the Wall and People’s Chair. Set 1 was done with all 24 Pax making a 10 count and Set 2 was a 5 count.

Pax then mosey to bank parking lot to start the second grouping. Pax start with BALLS – 5 Burpee, 10 American Hammer, 10 LBC, 10 Low Slow Flutter, & 15 SSH. Run to the dumpsters at the other end and repeat BALLS. We did this a total of 2 times at each location running between.

Finishing the previous grouping at the dumpsters, PAX and partner did alternating sets of Balls to the Wall and Squats. Total of 5 sets starting at 25 and decreasing by 5 to 10 (done twice).

Mosey back to the flag for Mary.
Mary: Low Slow Flutter ICx20, Homer 2 Marge ICx10 each leg up and ICx20 regular, Have a Nice Day.
Announcements: 2.0 Workout Saturday, F3 Dad’s Camp Registration
T-Claps (Recognition): Lucky Charm’s
Prayer: CrabLegs, Raleigh PD Office Ainsworth

It was an honor to lead you men this morning. I’ll do better next time.

The Longest Balls……To the Wall

March 19, 2019/in Purple Cobra /QIC: Foghorn
PAX: 187, Banana Seat, Breach, Dahmer, Foghorn, Lipstick, Lipsync, Lucky Charms, Maybelline, Particle Board, Pikachu, Rainmaker, Scandal, Skidmark, Tube Socks, UTI, Warbucks

Pax of 17 came out in the gloom at PC. Good job men.

Warm Up: Jogged over to near Planet Fitness on Lassiter Road. A treasure chest of stolen retaining wall bricks from Target were in an SUV. Circled up for Sir Fozio Arm Circles, Imperial Walkers ( I did hillbillies), Good Mornings, and some hamstring stretches.

The Workout:

Pax paired up with one doing exercises at bottom of Lassiter Rd while the other ran up the hill to intersection at Sunset Lake road.

Exercises to include 100 Merkins, 100 Curls For the Girls, 100 Squats, and 100 Overhead Presses. Variation of plank hold to wait for the 6.

This was repeated with 50 Merkins, 50 Curls for the Girls, 50 Squats, and 50 Overhead Presses. Variation of plank hold to wait for the 6.

Pax jogged over to behind the cleaners to hold Balls to the Wall for each Pax to perform a slow or fast 10 count.

This was repeated with Peoples Chair 10 count down the line.

Jogged over to starting area for some Mary.

Mary: 30 count low slow flutter, 30 count of pickle pounders, 30 count of superman, 30 count of alternating superman.

Announcements: Thursday Q school 6:30-7:30 Womble. Work day for Crab legs this Sunday 2-5pm. Tube socks is playing in a hockey tourney to raise money for RPD officer shot. Smile more complain less 5K 5/11/19 9:00 am at Harris Lake.

Prayer:Crab leads, Shredder, and unspoken prays.

What the Fog?

February 28, 2019/in Disney /QIC: Foghorn
PAX: 187, Breach, Buford, Crab Legs, Dawgpound, Deadbolt, Dumbo, Emeril, Foghorn, Glass Jaw, Maybelline, Nemo, Pablo, Rainmaker, Rut, Shooter, Spanx, Tube Socks, UTI, Warbucks, Wiggly

Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx.

EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187

Warm Up:

Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings.

The Workout:

PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.

Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins.

Mary:

Each pax perfomed 10 second count of abdominal exercise of choice.

Announcements:

See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.

Prayer:

Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for fitness and fellowship.

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