Wrangler – Page 3 – F3 South Wake

I’m on Top

August 17, 2018/in Cletus /QIC: 187
PAX: 187, BackPage, Deadbolt, Doc, Dumbo, LED, Lucky Charms, Pablo, Patch, POTS, Wrangler

Warm Up:

Started with a jog to East Parking Lot with backward and karaoke. Followed by SSH x 15 IC, Moracin Night Clubs x 10 IC, Arm Circles x 10 FWD and 10 BWD.

The Workout:

Pattycake Merkins and Broke Back Derkins around the parking lot 2 sets @ 10 each. Patch said to Doc “I’m on top”…

Over on the main stage we did box jumps and monkey humpers 3 @ 15 IC

Jog to Softball parking lot where we did Dora with rocks (curls, tri extensions and squats) while partner did bear crawl and run back, lung and run back and BWD Crabwalk and run back.

Jail Break to Tennis Courts

Mary: Plank -O-Rama – each PAX called an ad exercise.

Announcements: Derek Davis 5K tomorrow, Setp 26th, 5yr ann for F3 Southwake, Deadbolt looking into starting the “Q-Source” http://f3nation.com/q-source-index

Prayer: F3 Dad’s camp and traveling, DoubleD and Family, CrabLegs and his journey

U-Turn 8_11_18

August 13, 2018/in U Turn /QIC: Emeril
PAX: Banana Seat, Boy George, Emeril, Glamper, Gump, LED, M4L, Mookie, Pablo, Pikachu, Psi, Warbucks, Wrangler

Warm Up: We warmed up
The Workout: We ran. 5-6 miles
Mary: Stretched with some Yoga moves by M4L
Announcements: Can’t remember
Prayer: Can’t remember

Southwake, where an HC = No Show

August 5, 2018/in U Turn /QIC: Emeril
PAX: Banana Seat, Emeril, Kid Cracker, Lipstick, Mookie, Psi, Roger Roger, Slots, Wrangler

Warm Up:PAX of 9 making sweat angels at Paradise City today.

Fartsacks: Deadbolt, Midget for Life (verbal)

The Warmup – By Kid Cracker
Yoga/Stretches

The Workout:
5-6 miles circling back for the 6

Mary:
N/A

Announcements:
HC = Hard Commit. It’s your commitment to the guys working out in the morning and your commitment to yourself. Don’t use it lightly. If you say you’ll be there be there. All too often I’m seeing way too many Fartsacks from those throwing an HC on the board or when talking to fellow PAX. If you get injured or are sick then stay home but if you just don’t want to get up or drank too much the night before then hold yourself accountable and make it. Others are counting on you. If you’re sore from the day before who cares, just show up. Take it easier on the workout. You’ll feel better after. If the body says no but the mind says yes then listen to the mind for once. Soapbox rant over.

Prayer: Roger Roger took out us. Crablegs, Double D, Lucky, Roger Rogers grandfather

Cletus Mega beatdown

August 3, 2018/in Cletus /QIC: 187
PAX: 187, Banana Seat, Cowboy, Crosby, Da Business, Dauber, Deadbolt, Doc, Kid Cracker, Noah's Ark, OCR, Peeping Tom, Pikachu, Skidmark, Stovepipe, Wrangler

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

Kenny’s Grave Take 3

July 26, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, Banana Seat, Boy George, Buttwax, Darby, Farva, H1N1, Noah's Ark, Puddles, Wrangler, Yosef

Kenny’s Grave is on its third week from being dead. 11 men braved the 99% humidity for some cone work and hills. Even H1N1 showed up with his leg in a brace to do what he could. Way to be bro! Here’s how we sweat down south.

Warm Up:
Lap around track then over to court
SSH x20
Sun Gods x10 each, 6 rotations 60 total
Stretch upper body
Frog pulses x10 up and repeat
Good mornings x10

The Workout:
Court of Cones
Backside length of basketball court long line of 20 cones with variety of movements in a line. Sprint to corner. Slides at end, then back peddle length of court, slides at end then repeat more agility cone movements. 7 rounds

Jog to lighted parking area
Tuck Jumps x10
Wirkens x10
3 rds each

11’s on the hill
Jog down 10 star jumps
Backwards up the hill 1 dirkin
Repeat totaling 11 each time decreasing at bottom and increasing at top

Modify up hill if needed

Mary:
Box cutters x15
Four corners x15
Ball busters x15

Verse
““Judge not, and you shall not be judged. Condemn not, and you shall not be condemned. Forgive, and you will be forgiven.”
‭‭Luke‬ ‭6:37‬ ‭NKJV‬‬

Don’t be judge mental in our daily walk. It’s easy to do by the way someone may look, talk, what they drive and many other reasons. Let’s treat all people with respect because they are a soul and a person just like each of us.

Announcements: sausquach saturday, Wranglers baptism Sunday at Hope

Prayer: Crab Legs, Boy George wife, Banana Seats friend Kristina had a double mastectomy, H1N1 leg, unspoken

Great to lead again. Darby will have your Q next week. Stay strong!

BS out

Kenny’s Grave Rd2

July 19, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, Banana Seat, Boy George, Dauber, Nitts, Noah's Ark, R22, Slots, Wrangler, Yosef

Warm Up: Lap around the track over to basketball courts
Squatted Overhead claps x20
Mtn climbers x20 increasing speed
Upper body stretch
Windmill x10
Cotton pickers x15
Lower body stretch

The Workout:Partner plank hops
– P1 Shoulder taps while P2 side hops over legs x20 (2 rounds)
Chilly Broad Jumps around b-ball court

Agility Ladder 25 ft
– 6 rounds with legs, different variations
– 4 rounds with hands
Different exercises when waiting for turn

Picnic tables (4 per table) 4 rounds
– Box jumps x10 (rotating around table for each new set including table top and benches)
– Dips x20
– Dirkins x10

Mary:
Protractor
Exaggerated LSF
Homer to Marge

Announcements:
CSAUP in Greenville, Banana Seats 3 year Anniversary this past week

Prayer: All PAX posting on FB and others at COT

Thanks for allowing me to lead today! Great work like always. Welcome 16-bit.

BS out!

U Turn BB

July 14, 2018/in U Turn /QIC: Skidmark
PAX: Banana Seat, Bernie, Boy George, Dawgpound, DoubleD, Foghorn, H1N1, LED, Nemo, Oh Yeah, Pablo, Pikachu, Pilgrim, Skidmark, Sting, Wrangler

Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law

Resurrection of Kenny’s Grave

July 12, 2018/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Blue Hen, Boy George, DoubleD, FedEx, Flanigan, Gump, H1N1, Lipsync, Nitts, Noah's Ark, Peak Week, R22, Slots, Wrangler, Yogurt, Yosef

Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot

Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper

Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total

Cone work in baseball field – two groups (3 rounds each)

-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start

-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.

Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)

(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5

Build-a-bear x5

Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10

Verse of day

1 John 4:20-21

Love our brothers and take time to check on each other before running off after each workout

COT 17 PAX

Announcements- CSUAP in Greenville, Fun Friday filled with F3 options

Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs

YHC took us out in prayer.

Loved it. Great work. Lots of positive words on form.

BS out!

U-Turn sponsored by Shoes & Brews

July 7, 2018/in U Turn /QIC: Skidmark
PAX: Boy George, Dawgpound, Draper, Emeril, Farva, Forceps, Glamper, H1N1, Java, LED, Lipsync, M4L, Natty Ice, Oh Yeah, Pablo, Pikachu, Sassy, Skidmark, Slots, UTI, Wrangler

Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.

Nice run with turn backs

Prayers for Bufors, those injured a d recovering Draper, Doible D, 187

Plan for more stretching next week and some organized training and scout runs

U-Turn with Kotters and BRR

July 1, 2018/in U Turn /QIC: Skidmark
PAX: Buttjoint, Deadbolt, DoubleD, Foghorn, Lipstick, Lipsync, M4L, Mookie, Old Sassy, Pikachu, Skidmark, Slots, UTI, WebEx, Whiteout, Wrangler

Good number for U-Turn.

Ranges from 5 – 9.5

Welcome FNG Whiteout

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