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Merry Go Round at Cletus

Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings,  Imperial Walker’s, and last with Hillbillies (which I messed up on)

The Workout:  PAX gathered around a large circle with various exercise stations.  PAX performed as many repetitions as possible in 90 seconds of each exercise  and recorded the results in front of the station with a piece of caulk.  The goal was to do the most repetitions and record your results for others to beat.   After the 90 seconds,  PAX  ran around counterclockwise and went to the next station for a different exercise.  Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted  Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.

Mary: Due to time running out, I  got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction.  Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.

Tower of Power/Pain

No-Nonsense Workout Centered Around Tower and BTW/Preacher’s Chair. EC: YHC and Cowboy.

Warm Up: SSH, GM, arm circles (f/b), plank/runner’s lunge/downward dog, Merkins, lunge walk to top of lot
The Workout: Introduced the Tower of Power–the softball fieldhouse. A 25 count of Preacher’s Chair and 25 count of Balls to the Wall served as the hub–literally and figuratively. From the hub, we explored the four corridors–or spokes–between the fields.

Spoke 1 (batting cages): Dips 25 and Derkins 25 on small wall surrounding batting cages, back to Tower for 25 Preachers/25 BTW

Spoke 2 (west to greenway): 10 Burpees OYO, 25 derkins, back to Tower for 25 Preachers/25 BTW

Spoke 3 (flag poles): 25 LBCs in cadence; 20 WWIIs, back to Tower for 25 Preachers/25 BTW

Spoke 4 (handrail by pond): Inclined pullup (hang from handrail, pull up), 25 squats, back to Tower for 25 Preachers/25 BTW

Circle up by Tower for Round-the-Clock Merkins.  Apparently these were military clocks because I kept going past 12 at 12 o’clock. Then, I did it again at 9 o’clock. Oooops, was on a roll. Running low on time, we rushed back to tennis courts for Mary.
Mary: Kid Cracker led 20x exaggerated low slow flutter, YHC led American hammer 20x
Announcements: Holly Springs Spring Classic preview run, 8 am Saturday; Burger Feet (F3 Raleigh): F3 Raleigh travels to Wallace NC every Saturday to rebuild homes affected by hurricanes/floods. Raised $143k already with help from Rebuilding Together. Just picked two homes to rebuild. Breathtaker: Bidding war between Breach and Burger Feet $250. Breathtaker is heading to Raleigh for the week!
Prayer: Keep the PAX strong and healthy

Disney Qswap

33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap.  Q was Shut-in.  Backblast is from memory and a few days old.  If you were missed, please let me know and I can add you.

Warm Up:

SSH, fazio arm circles forward and back, overhead hand claps
The Workout:

Mosey to the big parking lot for exercises.  Run around the big lot stopping at the islands to conduct hand release merkins.  Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back.  Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:

QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,

Prayer:

crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,

10 days of Christmas

‘Twas the night before Ambassador, when all through the house

Not a Midget For Life was stirring, that little mouse;

The F3 shirts were laid out by their beds with care,

In hopes that the morning soon would be there;

The Raleigh Pax were nestled all snug in their beds;

While visions of a running workout danced in their heads;

And Yoda in his ‘Southwake shirt, and Frey in his Hoka’s,

Had just settled our brains to work out with these jokers,

The following morning they arose to earn merit,

They sprang from their bed to get some extra credit.

Away to downtown Raleigh they flew like a flash,

To be greeted by My Pleasure wearing a sash.

2 Southwake Pax and 1 from Raleigh,

Ran through downtown acting all jolly,

When what to our wondering eyes did appear,

But only a few cars and 6 more Raleigh F3ers,

So Emeril started the workout so lively and quick,

You could tell from his cadence that he was quite ticked.

And Yoda said he sounds pretty salty,

And he whistled, and shouted, and seemed pretty haughty:

“Now, Yoda! now, Frey! now Pleasure and Elliot!

On, Doc Quinn! on, Hot Tub! on, Walk This Way and Midget!

To the carousel! Let’s burn off those burgers!

Now partner up! Wheel-barrow! Burpees!”

After 1 round meet back up and repeat,

Then walking Imperials and some Merkins don’t cheat;

Back to the start they flew

To do some lunges and squats too—

And then, in a twinkling, back at the beginning

The Pax were barely grinning.

As I drew in my head, and turned it over to Midget

He took us on a jog to kill some clock digits.

Back to the carousel for the last 25 minutes,

Like an army in full pursuit;

Traveling balls caused some to grumble,

Others took ankles without even a mumble

Midgets’ eyes—how they twinkled! his dimples, how merry!

His cheeks were like roses, his nose like a cherry!

His droll little mouth was drawn up like a bow,

As he encouraged the PAX to keep on going;

Into a crabwalk around the circle,

Crab city dips was definitely a rehearsal;

Duck walk, world war two

I think Yoda’s face was turning blue

Ran a couple more laps with a long gait.

Turkish getups to the count of eight,

To finally the circle for Mary;

Thank God for no partner carry

Soon gave me to know I had nothing to worry;

He spoke to the PAX, let’s do Freddy Mercury,

And called out Box cutter; then to Little Baby Crunches,

Spider Man? No Peter Parkers in bunches,

And giving a nod, we flipped for homer to marge;

Midget sprang to his knees, but some were slow like a barge,

Pickle pounders without a partner.

Angry birds, and we all felt smarter—

To finally 8 step absolution

Put an end to this persecution

“Happy Christmas to all, and to all a good night!

PAX: Emeril, Midget for Life, My Pleasure, Hot Tub Time Machine, Frey Daddy, Yoda, Dr. Quinn, Elliot, Walk This Way

Announcements:
Frey Daddy ultra next Sunday 6:30 am
HC for My Pleasures first 1/2 marathon in Wrightsville.  He’s hoping other F3 Raleigh guy will join him.

Prayers: Frey, Crablegs, Ausfart

An Early Christmas Miracle!

Thanks to all who posted to help set a new attendance record at Purple Cobra!  Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda).  There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)

Warm Up:

YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH.  Then we did the following:

Imperial Walkers ICx15

Hillbillies ICx15

Frankenstein Kicks ICx15

The Workout:

Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.

 

Partner up to do the following:

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

 

Mosey to the Goodwill Lot

Wilt Chamberlains

 

Mosey to Dollar Tree Lot

Burpish Getups 10 OYO

 

Mosey to Wells Fargo Lot

The same damn thing again

 

Mosey to the Flag

Wave of Merkins to 10

Mary:

Homer to Marge IC x20

Back Plank

Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services

Prayer: Pablo’s mom, unspoken, YHC took us out.

HSHM

The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Happy Birthday Midget

 

PAX of 26 at Nutcracker to celebrate M4L’s birthday

@Pikachu, @Moby, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @187, @Crosby, @WebEx, @Skidmark, @Pablo, @Breach, @Liquid Force, @Double D, @Sauve, @Da Business, @Flanigan, @Sting, @Yogurt, @Yoda, @Banana Seat, FNG’s @Wickety Wickety Whack, @Lock-in

Jog on warmup – x11 Merkins, x11 Burpees, x22 SSH, x11 Imperial Walkers, x11 Hillbillies, x11 Good Mornings

The Workout:

Partner up.

5 Burpees then both partners walk the poles of the ramp.  5 Merkins.  Run back around to the start

5 Burpees then both partners bear crawl up the ramp. 5 Merkins.  Run back around to the start

5 Burpees then both partners crawl bear up the ramp. 5 Merkins.  Run back around to the start

5 Burpees then partner wheelbarrows up the ramp. 5 Merkins.  Run back around to the start

Bottom of the hill 1 squat.  Run to top of the hill and perform 7 Merkins.

Back to bottom.  Run back to Nutcracker.  Along the way variety of core exercises done.


COT

Ruck Friday night.  ~14 miles.  See Midget for details.

Thursday – Kenny’s Grave starting back up.  Banana Seat has the Q

Buy a happy meal for M4L’s bday.  Give it to someone in need

PRAYERS:

Yoda took us out