Tag Archive for: Yogurt

Pax of 27 @Paradise City for some 210’s

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PAX of 27 at Paradise City for some 210’s

@CHiPS, @Emeril, @Crosby, @Skidmark,@Turtle Man (2.0), @Peak Week, @Nemo, @Mookie, @Sting, @Foghorn, @PSI, @Hasselhoff, @Pablo, @Yogurt, @8-bit (2.0), @Breach, @Patch, @Shredder, @Lucky Charms, @Doc, @Obi Wan (2.0), @Brony, @Lipstick, @UTI, @Peeping Tom, @Forceps, @DawgPound

EC: CHiPS, Emeril, Crosby, Skidmark, Dawgpound, UTI, Mookie, Nemo, Lipstick, Peeping Tom, Webex, Pablo

Long warmup jog ~1 mile

½ mile jog with warmup exercises – Good Mornings, Windmills, Fazio Arm Circles, Stretches

The Workout:

21’s at the tennis courts

20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Merkins

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 – Squats

Total:  210 of each exercise

Jog to the guardrails – x30 dips

Mary:
x15 each LBC’s, Freddie Mercuries, Low slow flutter

Good Mornings, Windmills, Stretches to wrap it up

COT

Friday section 105 game at Salamanders

Anyone that’s planning to attend the csaup in Greenville on the 28th that may have a truck? Patch would like to go and wants to bring his friend Brandon, but we need help/space to haul his chariot

PRAYERS:

Forceps MIL Diane

Pablo’s son Donovan having surgery this week

PRAISE:

Crosby’s sons dad out of recovery.

Lipstick completed his first sprint Tri this past weekend

Scripture:

The tongue has the power of life and death, and those who love it will eat its fruit

“Complaining is contagious”

“Is what I’m about to say helpful?”

“Is it going to build up or tear down?”

“Is it going to benefit those who listen?”

“Am I talking to the person who can really help me?”

 

 

Next Workout: Same Damn thing (only different)

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Background:   A buddy recently started working out and told me he did a “fitness test” as a barometer.  I wondered how I’d fare on that test, but I certainly wasn’t going to work out on my own, so figured I’d start Cletus with the test.  Thus, the warmup!

We started with the disclaimer for 2 FNG’s (nice job!), guaranteed we wouldn’t leave them behind, then tore off at a 7 minute pace for the warmup (thanks to the awesome Pax who stayed with the Six)

Warm Up:

As fast as possible, do

  • 1/2 mile
  • 50 SSH
  • 40 Squats
  • 30 WWII
  • 20 Merkins
  • 10 Burpees

Time: 7 min, 6 sec.

Result: YHC was smoked and the rest of the workout was pulling from fumes

Warm Up Part Dos:

20 SSH, 20 Squat Jumps, 20 WWII, 20 Merkins, at a much more reasonable pace

The Workout:

Pt 1:

Indian run to the rocks.  Grab a stationary curling rock and circle up around the volleyball courts.

  • Squat Hold, Overhead Press Rock.  First one in circle throws rock to sand, does a burpee, then runs a lap around the court.  Second man follows after the burpee.  Repeat until all have run a lap
  • Same damn thing, only this time curling the rock
  • SDT, only this time triceps extensions.

Recover with a round of Guantanamo Leg Raises

Followed by Bull Frogs

  • Back to volleyball circle, only this time second man starts after the rock throw (Before burpee)
  • SDT, curling
  • SDT, triceps

Mosey to playground

Pt 2:

Groups of 4 for 3 rounds of:

  • Pullups
  • Merkins
  • WWII
  • Sprint to rock wall (acts as timer for the group)

Mary:

  • 13 Russian American Hammers
  • 13 Box Cutters
  • 13 R-A Hammers
  • 13 Freddy Mercury
  • 13 R-A Hammers

Make it stop, please.  Ended right on time.

Announcements:

CSAUP coming up.  Ask Pikachu, he’ll be on slack

Skid Mark was our Six and shared awesome words of what F3 has meant for him this year.  Invited a half dozen + guys, one today, and several of those guys are still going strong.  Awesome job dude, and great getting to know you.

Welcome aboard FNGs: Vespa, Big Wheel

Prayer:

Brexit’s Michigan friend badly burned, but hanging on; Troops overseas and at home; Crab Legs.

Resurrection of Kenny’s Grave

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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!

Happy Birthday Midget

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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

 

Nutcracker 7/2

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Pax of 20

Warm Up: Jog around the parking lot and circle up for 22 counts of merkins, imperial walkers, windmills and LBC’s

The Workout: Pax to get bricks and cinderblocks.  Station to Station: Cones marked by exercises, 50 mountain climbers, 40 squats, 30 LBC’s, 20 Side Straddle Hops, 10 Curls,

2nd station in front of school 9, 8 Homer to Marge, 7 Burpees, 6.  2 laps and finish as a pax.

Mary: 22 counts exercise called out by pax, big boy sit-ups, Freddie mercuries, merkins, low slow flutter

Announcements: 4th of July convergence

Prayer: Ended in circle of trust

That Means Running

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BackBlast Disney, July 5, 2018
PAX of 15 posted for my (Yogurt’s) second Q:

After the thorough beatdown of the July 4 (1776) convergence, I wanted to mix in some cardio—and that means running!

Run to small parking lot
Warmups:
– Side straddle hops, windmills, Fozzy arm circles, standard Merkins
– Run to high school football practice field

The Thang:
– Suicides to mini American flags posted at 10, 20, 30, 40, 50 yards
– 4 sets of 21 together in cadence:
o hand-release Merkins, spider mans, shoulder taps, plank jacks—50 yard runs b/w sets
Suicides OYO to flags posted at 50, 40, 30, 20, 10 yards
Partner carry to 30 yard flag, switch, return
Downward dog
Run to benches
– Count off 1s, 2s
– Half do 21 dips, half do 21 Jack Webbs (thanks to Banana Seat and Slide Rule for leading the counts!)
– Michael Phelps on recovery
Run to concrete steps down from greenway
– Same count of 1s, 2s
– Half start at bottom for 10 burpees
– Half start at top for 10 Turkish get ups
Run to artificial turf fields

Mary:
– Circle up for yoga – Warrior 1, Warrior 2, Triangle pose

COT:
Announcements – Banana Seat is resurrecting AO Kenny’s Grave—with a focus on agility and form. Every Thursday 5:30 am South Park, FV, starting Thursday, July 12.

Welcome FNG “Prime time” (after Deion Sanders), local football talent playing safety in college. Hmmm, these FNGs are getting pretty cool names! Hoping that these young, local talents will keep coming out and continue to grow with F3. We should all be FREED TO LEAD, regardless of age!

Patriot Games

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33 men completed the Patriot Games workout and celebrated our nation’s independence.

3 FNGs:welcome midstick,waterboy, and cliffhanger

Announcements: F3 dad’s camp,  Kid Cracker has tickets

Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead

Backblast thingamajig

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QIC: Sliderule

FNG in attendance, so disclaimer was given, prompt start at 5:45

Warm Up
Reverse Indian Run w/ Burpees to start. We’ve done this several times at Cletus. Apparently Brony and Peak Week never managed to attend when it happened, though. Therefore, there was much mumble chatter and complaining. The exercise itself is straightforward. Pax runs in a line, front man sprints to back. When he reaches the back, he calls “DOWN” and entire Pax drops for a burpee. Repeat. Apparently, this extended beyond the capabilities of some of our veteran pax.

So, Audible â…” of the way around the soccer fields to do:
Fence work: 10 Derkins on each rung alternating with 10 count BTTW or People’s Chair.
Partner Carry back to parking lot (~ 80 yards), then switch partners to fence across street

Thang Pt 1
Typewriter on the wooden fence, alternating height, derkins, side to side.

Thang Pt 2
11’s on the hill. 10x Burpees at the bottom, run up the hill backwards, 1x Derkin at the top. Go until Lucky Charms finished. I think I made it to 4 burpees. This was the pinnacle of “You vs. You”. Lucky lapped me (and pretty much everyone else) before I made it up the hill twice.

Bear Crawl the parking lot back to the gate. Speedsters went to go get a “curling rock” and meet us at the playground. Slower guys did an Indian Run the long way around the soccer fields.

Thang Pt 3
Split into groups of 4 for 3 rounds of the following:
Pax 1: AMRAP pullups
Pax 2: AMRAP curls
Pax 3: AMRAP triceps extensions
Pax 4 (timer): 10x merkins
Rotate through the exercises 3x each.

Some guys return the rocks, others head to tennis courts. First ones to the courts do wheelbarrows & everyone bear crawls in the six.

Mary:
Freddy Mercury, 10x forward, 10x backward. 6 inch / 45 degree / 6 inch leg hold.

COT
Our Six in COT was Crosby. Dude came out this winter for the first time and got named for his love of the Capitals (was rocking a Caps sweatshirt). He quickly got his comeuppance with them winning the Cup this year, much to the chagrin of a half dozen Pens fans who named him. After attending 1x/week for a couple months, Crosby has been killing it lately and even attended the pre-Cletus Murph. It’s awesome to see him get involved and invite his friends. Might be time for him to step up and Q soon! We’re better because you’re here, Crosby, keep it up, dude!!!

Announcements
1776 Workout July 4th @ Disney. Ugh.
Ongoing prayers for Crab Legs

Crazy Time Keeps Rolling

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Pax of 4 gathered under the moonlight for Crazy Time. WebEx dropped by on his way to getting some miles – he got in 8 before the workout!

No announcements and we all did our thing – great work men!

Yogurt get out of the Street

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24 Pax made their way down to the Paradise City.

EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark

Fartsacks: Breach

Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers

The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.

Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.

Mary: 22 WWII for missing Breach, 10 Peter Parkers

Welcome FNG Axe (Like the body spray)

185 total Merkins and 2.85 Miles along with 55 Burpees

Announcements: 4th of July South Wake Convergence 0630 Disney

Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken