Tag Archive for: Yogurt

Questions Answered

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Pax of 17 came out on a drizzly Monday morning to answer one question – was Pikachu done using his new job as an excuse?

~7 Pax got in EC at 5:15. Wescott grabbed another FNG so disclaimers were read and we were off.

Warm Up:

Run to the top of the ramp:

SSH x20 IC

Daisy Pickers x10 IC

Run to corner by tennis courts doing kareoke, backwards run, and butt kickers on the way.

 

The Workout:

Run back to bathroom trailers to get Midget. Stop at the first island – bear crawl to the 2nd island. Crab walk back.

Now that everyone was accounted for the main event could start. Run to the bottom of the ramp for some shortened 21s:

10 Burpees at the bottom

Run to the top

11 LBCs

Repeated down to 6 burpees and 15 pickle pounders since they’re our favorite. Threw in some backwards running, a bear crawl (that got audibled to 2/3 of the way – that’s a long ramp) and some runs all the way down to the stop sign off the entrance road.

Did one more quality burpee at the bottom and then went to the basketball courts for the grand finale.
Mary:

Given the storms the night before it only seemed appropriate to do Thunderstruck – nearly 5 minutes of SSH with some more burpees mixed in.
Announcements:

5 year anniversary convergence – last Wednesday in August

9/11 stair climb – 5:30AM start, will be finished before 7.
Prayer:

Verse of the day – Psalm 102:25-28. “Never be afraid to trust an unknown future to a known God”

Crab legs.

Doug at Hope who is recovering from a broken neck.

 

Always a privilege men – thank you for the honor.

And yeah Dog Pound – I’m back.

PS – Welcome FNG Sharapova.

NutCracker 8/7

/in /by

Pax:

Pablo, Shembeckler, FNG(Manziel), Slide Rule, Foghorn, DaBusiness, 187, Emril, Yogurt, Moby, Flanigan, Harbaugh, Warbucks, Peak Week, Dumbo, Breach

Warm Up:

Jog to side parking lot, imperial walkers, merkins in a 22 count rep

The Workout:

Mosey down to the industrial park, Stop at the street corner for prisoner squats x22, hit the guardrail for dips x22.

At the base of the hill partner up for wheel barrels up to the top of the retaining wall. Run around the lot and switch partners.

Round 2 bear crawl 1/2 up the hill and crawl bear the rest of the way, run around the lot to the rails, everyone grabs a rail 22x top rail merkins

Round 3 partner 1 runs to the top while partner 2 does burpees, then switch, run back around to the rails. Grab a rail last guy bear crawls under the pax down to the end.

Mosey back to the school, Stop for 22 cadence count low, slow, flutter and fast feet off the curb.

Announcements: 5year south wake anniversary at possom trot on Aug 29th
Prayer:  (Peak Weak) pray for Brandon Lawerence, had a boating accident and broke his neck. (Moby) Pray for a neighbor, young woman who was recently diagnosed with cancer

Sure didn’t feel like 67% humidity this morning

/in /by

Today’s forecast called for near record swamp ass.  It didn’t disappoint as 20 PAX took on the humidity at Paradise City.

EC:  Deadbolt, Lipstick, Crosby, Skidmark, 187, Emeril, Axe

Warm Up:  1/2 mile jog, SSH, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each.  1 PAX from each team runs to top of the ramp to perform 1st exercise .  Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise.  Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.  Every time they complete 5 exercises they turn and run to stop sign and back.

  1. MERKINS – X20
  2. LBC’s – CADENCE 10 COUNT
  3. BURPEES – X10
  4. PLANK JACKS – CADENCE 10 COUNT
  5. WWII’S – X15
  6. SQUATS – X30
  7. SHOULDER TAPS – X20 10 EACH SHOULDER
  8. AMERICAN HAMMER – CADENCE 10 COUNT
  9. ALERNATING LUNGE JUMPS X10 EACH LEG
  10. 4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg.  Repeat x5
  11. OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
  12. BOAT CANOE CADENCE 10 COUNT
  13. SIDE STRADDLE HOP CANDENCE 20 COUNT
  14. DIAMOND MERKINS X20
  15. DIPS X25 ON THE BRICK WALL
  16. FLUTTER KICKS CADENCE 20 COUNT
  17. FREDDIE MERCURY CADENCE 20 COUNT
  18. HAND RELEASE BURPEES X10
  19. HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
  20. RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Low slow flutter, Freddie Mercury, Pickle Pounders, Homer to Marge

Announcements: 5 year anniversary event 8/29 at Possum Trot

Prayer:   Crosby’s mom – 1 year anniversary of his sisters passing.  Peak Week – Brandon from Hope Community boating accident.

Sheepdog – hunka hunka burn’in love

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Pax oef 5 this morning for some muscle burn’in love: Dovetail, Breadsticks, Gump, Yogurt, and Shredder.

Warm Up:

  • Lap around the parking lot.
  • Fazio arm circles
  • Chinooks
  • Good mornings

The Workout:

  • Slow TuT dips
  • 10 Mt. Climbers & 5 wobbly pull-up (5 sets).
  • Ring of fire; Set 1, one pax does 10 merkins while remaining do Wing Chun strikes, rotate pax till 100 merkins. Set 2, one pax does 10 knee strikes while pax continues WC strikes and then elbow strikes, rotate till 200. Set 3, one pax does squats while other pax do elbow strikes then 3 WC strike combo, then 5 strike WC combo. Quick note… it can always get worse…

Mary:

  • LBCs
  • squat hold

Announcements: 5 yr convergence.
Prayer: Lucky Charms, H1N1, all others struggling with injuries.

Thought:  It can always be worse. No matter how hard something may seem it can always get worse and we are a lot more resilient than we realize.  The Navy Seals have a saying. “Earn your Trident  everyday.”   We should have a similar saying about our spiritual walk, “earn your cross every day.

1.21 Gigawatts

/in /by

6 Pax braved the rain and lightning for a crazy time murph. Mumble chatter about becoming an instant F3 legend if one was to be struck from the pullup bars while doing a murph.

Warm Up: 1 mile. Nice work Dauber running 9 mm.
The Workout: 100 pullups, 200 merkins, 300 squats done in sets of 5, 10, 15 or 10, 20, 30. Mile 2
Mary:
Announcements: August 29 5 year anny for South Wake at Possum Trot
Prayer:

Roadie Training w/Crosby

/in /by

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

Day 1 of OCR’s 5 Pack

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Pax of 22 making sweat angels at Paradise City

EC: Emeril, Nemo, Peeping Tom, Squatter, Dawg Pound, Lipstick, 187, Axe

Shout outs:  Yogurt for grabbing the 6, Lipstick and Nemo for extra extra credit, M4L on the Q Assist, Mookie working hard on the ramp, Squatter for traveling in, Dumbo for not throwing up

The Warmup

Quick warmup jog

½ mile job with warmps – SSH x20, Imperials Walkers, Appolo Creed Burpees, Good Mornings/Windmills,

 

The Workout:

Partner Dora

Balls to the wall/Partner Dips x3 rounds

Mary:

LBC’s, Low slow flutter, Homer to Marge, Elbow to Knee crossover situps, stretches

PRAYERS:

Crablegs, Double D

Announcements:
OCR working on a 5-pack this week.

Lipstick Virgin Q at the Farm

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PAX: 187, Lucky Charms, Brony, Webex, Skidmark, Doc, Warbucks, PSI, Peeping Tom, UTI, Forceps, Axe, The Natural, Straight Cash, Cowboy, Pikachu, Yogurt, Lipstick, Crosby, Brexit

Warm Up: Nice 1 mile jog over to Sugg Farm for a change in scenery.  Circle up for SSH x32, Daisy Pickers x16, FAC x8 (Forward and Reverse) Count off 1’s and 2’s
The Workout: Mozy over to Heartbreak Hill and Soul Crusher.  1’s took Heartbreak and 2’s on Soul Crusher. Q called for 3 circuits of hill repeats with 10 burpees at the bottom and 10 diamond merkins at the top.  After 1 time thru, Q called for a modify of x2. (Credit to Pikachu & Lucky Charms for x3 to pick up the 6).   Pax took a nice 1 mile jog back to tennis courts for Mary
Mary: Pickle Pounders x16, Low Slow Flutters x10, Pickle Pounders x10, Low Slow Flutters x10, Diamond Merkins x10
Announcements: CSAUP tomorrow
Prayer: Warbucks family (Lost his son at 6 weeks of age, 2yrs ago today), PAX that are injured, Foghorns family as he lost his father yesterday

Proverbs 27:17  “As iron sharpens iron, so a man sharpens the countenance of his friend”

Men tend to keep things inside and this verse tells us though the power of being there for a friend.  Not only is their bonding that occurs but being there for a brother in Christ can uplift them, keep them accountable and makes them feel better.  Men need each other in the worst way and we tend to bottle things up and that leads to problems.  If you know someone you could reach out to, do so today!

4 year F3 Anniversary at Cletus

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YHC hit the fartsack last night with an irritated eye.  I hoped that a good 5 hour nights sleep would cure this.  YHC woke a little early for Extra credit (4am) and right eye pain was killing me.  A quick trip to Harris Teeter to waste some money on eye drops that did nothing.  Well… I figured I was going to be in eye pain anyway – so why not take my mind off it with some total body pain.  I said screw it – lets post.

This morning, I was celebrating 4 years of F3.  It took about 18 months of emotional headlocking for Chase (Gnard Dogg) to convince me to try my first workout at Womble Park.  I will never forget this workout – Key West was my Q and I think Peak Week, Blue Hen, Moby, New Mexico and Howard were all there to name me.  I did not think I would make it through without quitting.  I remember doing a jacobs ladder with burpees in the baseball outfield.  This morning, I wanted to celebrate with one of my best memories of a hard ass workout.  The Bearway to heaven.

About 7-8 gathered for EC to hear me bitch about my eye.  None of that matters as 5:15a hit and we were off.  We did about 2 miles with many doing a little more as they circled back to get the 6 (YHC).  We had 187 and Skid Mark even join us AFTER their Murph (BEAST)

PAX:

Emeril, Deadbolt, Patch, Kid Cracker, Peak Week, Brony, R22, Peeping Tom, The Dawgpound, Mookie, 187, Butterfinger, M4L, Flannigan, Slide Rule, Foghorn, Skidmark, Pablo, Luck Charms, New Mexico, Yogi, Yogurt, Doc, Hasselhoff, Nemo, Cowboy, Beach, 8Bit, Lip Stick, Banana Seat, Da Business, Forceps, The Natural, Roger Roger, Noah’s Ark, Gump, Double D, LED, Fed Ex, POTS, PSI, Vespa, Red Pill

Warm Up:

Grab the official Southwake Shovel Flag (T Claps to Howard for making it and entrusting me with it) and head to the large field to circle up for warm ups.  We had WAAAAY more pax than I anticipated.  Someone ran by me an said – “were you planning on 40” – I remember thinking – I am barely hear and can barely see out of my right eye 🙂

Anyway – we circled up

  • SSH x 20
  • Good Mornings x 15
  • Standard Merkins x 20
  • Imperial + Hill Billy (10 each = 20)
  • 5 Burpee OYO
  • Fazio Arm Circles 10F 10R
  • Recover on the jog to the shelter by the soccer fields and bathrooms

The Workout:

THANG 1:  Pass the Pill

  • Count of by 2s to divide the pax into two groups
  • Indian Runs (clockwise and counter clockwise) around soccer field with back pax carrying a 25 pound weight as he runs to the front
  • Pax then carefully passes the weight to the back – man by man – repeat while indian running
  • We had 20+ in each group so it took nearly 1.75 laps to get it done.
  • Head to Hunt center field for next

THANG 2:  Bearway to Heaven

  • 40 pax in a line along the side line of soccer field
  • 7 cones set up about 20 feet apart
  • Bear crawl to 1st cone – 7 burpees – run back
  • Bear crawl to 2nd cone – 6 burpees – run back
  • Bear crawl to 3rd cone – 5 burpees – run back
  • Bear crawl to 4th cone – 4 burpees – run back
  • Bear crawl to 5th cone – 3 burpees – run back
  • Bear crawl to 6th cone – 2 burpees – run back
  • Bear crawl to 7th cone – 1 burpee – run back
  • Thanks to the pax for picking the 6 (me) up

Recover on the jog back to the flag for mary / COT

Mary:

  • LBC Ladder (in cadence)
    • 5, 10, 15, 20 – 20, 15, 10, 5)
  • Hand release Merkins x 10
  • we’re done!

Announcements:

Yogi mentioned pax member running 26 hours in honor of bing sober for 26 years

F3 Greenville is having a CSAUP “Sasquach” next weekend – real all about it here – http://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/ – clown cars forming

Prayers:

Prayers for many pax including

  • Boy George M
  • Doube D Father – ailing health
  • Pablo’s 2.0 – out patient surgery
  • Crablegs
  • Rams (foot)
  • H1N1 (MCL/ACL)

Naked Moleskin:

Thanks to everyone for 4 of the best years of my life.  I never thought that I would get THIS much out of F3.

  • I feel I am in the best shape of my adult life
  • I’ve ran 4 half marathons
  • Made 100s of new true friends
  • Made great strides in my spiritual walk
  • Became a much better husband and father
  • Became a better leader at work
  • this list could go on…

Here’s to 4 more!

 

Happy 50th Crab Legs – RESPECT!

/in /by

Warm Up: Jog around the soccer field, circle up in lot for Good Mornings, Windmills and upper/lower body stretching
The Workout: Indian Run to baseball lot, lots of Happy Feet, circle up for a couple sets of SSH and Mt Climbers, some more Happy Feet.  On the jog to the entrance, circle back for the six or plank hold.  A couple sets of Burpees OYO followed by Shoulder Taps.  Jog to the snake lot across the street for 3 sets of Bear Crawl on the curves bookend by straightway sprints.  Jog back to start and hit the wall for a couple sets of Derkins followed by Nipplers.
Mary: A couple quick rounds of Homer to Marge and Pickle Pounders then LBC ICx50 in honor of Crab Legs turning the Big 5-0.
Announcements: Cletus tomorrow will be Deadbolt 4th anniversary Q
Prayer: Lots of recent posts about family and friends dealing with injury and illness.  We shared a few then had a slow 10 count for each to lift up their unspoken prayers.  YHC took us out in prayer

EC credit to Deadbolt, Nemo, UTI and LipStick

Weather was awesome, effort was awesome.  Can’t say enough how much respect I have for you guys.

Was great to see a few faces out there who I had not posted with in a awhile.  Calling out Woodcreek for strong showing.