Dirty Dozen

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Twelve warriors braved the brisk conditions for an upper body beatdown courtesy of Cable Guy and White Lightning.  Dirty Dozen – someone said it this morning (Funhouse, I believe) and it seemed to fit.

Posted on behalf of Cable Guy and White Lightning:

The Thang:

White Lightning at Q

Run 2 laps
– Second lap mix in: walking lunges, high knees, butt kickers

Side straddle hopx20
Empiral walker x20
Carolina dry dock x 20
Mountain climbers x 20
Squats x20
Peter Parker x 20
Parker Peter x 20
Windmill x20

Lap around field

4 corners
Merkins 10, 15, 20, 25
Squats
CDD’s
Rinse and repeat

Baseball field
Bear crawl / walking lunge

Hand Off to Cable Guy:

Rock Relay

Mosey to the Wall
20 SU
20 Derkins
20 Dips
10 Derkins

Mosey to the middle
Line up on the Rock
Runners Choice (2 Runners at a time)
Perform exercise till runners return
Burpees
Diamond Merkins
SSH
LBC

Runners Choice again this time carry the rock and hand off rock
Perform exercise till both return
Burpees
Wide Merkins
SSH
Freddie Mercury

Mosey to the Playground
Split up 2 groups
Group 1
2 Pull ups
10 dips
4 pull ups
20 dips
6 pull ups
30 dips

Group 2
2 step up each leg
5 Merkins
4 SU each leg
10 Merkins
6 SU
15 Merkins
6 SU
15 Group 1 & 2 switch

Mosey to the middle
Aborama
20 Hello Dolly
6″ 10 count
Freddie Mercury
45 degrees
20 SSH

COT

Moleskin:

Cable Guy returned to Q today after an extended illness.  Those expecting an ‘easier’ workout today from him were sorely disappointed.  Following the upper body pushfest from White Lighting, Cable Guy picked up the reins and continued the assault with more upper body strength work.  Everyone will be feeling it tomorrow for sure.

Decibel was the only one brave enough to wear shorts this AM – 19 degrees, but felt like 22.

Great to have Cable Guy  back in good form.  The warm cloud emanating from him took some of the chill of the Pax this morning.  .  Also,  it’s great to have our regulars in the park – week after week, rain or shine, freezing cold or just plain cold.    YHC is proud to be part of this group.

 

 

 

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“It’s a balmy 26 degrees.”

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19 men ventured out of their warm fartsacks for a chilly beat down by Cornhole on his inaugural Q. Unlike his name… this was no tailgate game.

The thang:

Warm up on the path

High knees to the post – SSH x 20

Butt kickers to the turn – SSH x 20

Lung walk to the playground – SSH x 20

Jog to the post – SSH x 20

COP

30 SSH

30 Imperial Walker

30 Slow Squats

10 Merkins

20 Mountain Climbers

20 Windmills

20 LBC

Mosey to Hill

Reverse Jacobs ladder

Burpees at top 7,6,5,4,3,2,1

Squats at bottom 1,2,3,4,5,6,7
Mosey to Playground

Line up facing path

PAX choice from left to right

Person calls exercise for pack while he runs to path and back.

(Trucker calling for Burpees was a crowd pleaser)
Mosey to Tree Line

Bear Crawl sideways, karaoke

Partner up P1-Suicides, P2-bomb jacks
Marys

20 LBC’s

20 Flutter Kicks

COT

– Praise for Decibel’s 2.0, Noah, with his feeding treatments.

– Reminder for Chicken & Wisdom tomorrow at 6am at Chick-Fil-A.

– Great to see the return of Cable Guy. Not so great to hear and smell the return of Cable Guy (although he claims, “Whoever smelt it… dealt it.”)

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Abundant of Pain – Bricks with No Straw

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Like many of us, I had decided at 8pm Tuesday I was not going to post Wednesday morning. Then you get the call the Q and you sigh, but suck it up and realize you got to be there for the guys and give them a good showing.

So 5am rolls around and I load up and go post. 5:28 there is 1 other car in the lot and I am praying it’s the school principal opening the school. 5:30, time to roll so I get out of the car and it’s me and Shutdown posting.

After some pleasantries, I ask Shutdown…”Want to call it and go back to bed?” His response, “We are here, we might as well do something.”

Thank you to Shutdown for keeping me focused and not quitting. If there is 1 there is enough to post and workout!

The Thang:

Jog to Sugar Creek Parking lot

COP

SSH, IW, Merkins, Slow Squat, Mtn Climbers

Jog to SC Playground

1st Man did pull ups while other ran around playground, swap

1st man did dips while other ran around playground, swap

1st man did swingers in the gloom (new exercise move); while other ran around playground, swap

Rinse and Repeat.

Jog to bottom of hill

Run sprint to NAFO parking lot, walk back

Rinse and Repeat

COP:

LBC’s, sprint to NAFO football field wall, 30sec wall sit, sprint back

Hello Dolly’s, sprint to NAFO football field wall, 30sec wall sit, sprint back

High slow Flutters, sprint to NAFO football field wall, 30sec wall sit, sprint back

Rosilitas, sprint to NAFO football field wall, 30sec wall sit, sprint back

COT:

Shutdown and I had a good conversation about youth sports and his playing days at Wake. Although it was just us, it was a great workout and happy we held each other accountable.

The Bricks without Straw references when the Israelites had to make bricks without the straw as Pharaoh become hardened against them trying to be freed from slavery.

Today we are faced with doing more with less….more at work, home, in the community with fewer resources. This leads to discouragement and feeling forgotten. God did not forget the Israelites and he does not forget you. He provides each of our needs and will always be faithful. Know he is walking with you every minute of every day especially when feeling discouraged.

Aye!

 

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I Hear Banjo’s, Paddle Faster

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Good turn out on what is expected to be the warmest day of the week. PAX’s were ready, Q was ready, Great workout – 28 strong

The Thang:

Warm up job around park, circle up in center

50 SSH
20 Imperial Walkers
20 Standing Lunges
20 Squats
20 Peter Parkers – elbow plank when finish
20 Parker Peters – elbow plank when finish
10 Spider Man Push-Ups

Mosey to Hill

2 sets of 10 decline Merkins
20 High Slow Flutters
20 LBC’s

Modified Jacob’s Ladder to 5
Run to top of hill, burpee’s, bear crawl down

Mosey to Playground – partner up en route

Partner 1 sprint 40 yards to path and back
Partner 2 10 pull-ups – switch, then 10 dips, switch

20 Mountain Climbers
20 Rosalita’s
20 Hello Dolly’s

COT

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I Hear Banjo’s, Paddle Faster

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Good turn out on what is expected to be the warmest day of the week. PAX’s were ready, Q was ready, Great workout – 28 strong

The Thang:

Warm up job around park, circle up in center

50 SSH
20 Imperial Walkers
20 Standing Lunges
20 Squats
20 Peter Parkers – elbow plank when finish
20 Parker Peters – elbow plank when finish
10 Spider Man Push-Ups

Mosey to Hill

2 sets of 10 decline Merkins
20 High Slow Flutters
20 LBC’s

Modified Jacob’s Ladder to 5
Run to top of hill, burpee’s, bear crawl down

Mosey to Playground – partner up en route

Partner 1 sprint 40 yards to path and back
Partner 2 10 pull-ups – switch, then 10 dips, switch

20 Mountain Climbers
20 Rosalita’s
20 Hello Dolly’s

COT

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Goodbye COMFORT Zone= Hello Filthy Fifty

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24 PAX posted at a cold and windy WEP Fort looking for a motivating start to their weekend, what they found was an Audit / CSPAN challenge to push beyond their normal comfort zone.

The Thang:

Audit welcomed the group to the “filthy fifty”, the first two were in cadence, and all others were OYO.

50= SSH

50= Slow and deep squats

50= Burpees

50= Bunny hops

50= Merkins

50= Walking lunges

50= Pull-ups

Lap around WEP

Seal Team sit-ups until everyone finished with a group set of 15 for fun.

Line up and sprint the long way across the park & sprint back.

Hand off to CSPAN:

Walking stretch of jog, walking imperial walker, butt kickers & high knees

Line up along tree line:

Series of bear crawl and walking lunches down and back = way too many times

Series of duck walk and bunny hops down and back = way too many times

Circle up

Dealers choice for 10 repetition around the group twice =exhausting and high level of chatter as each PAX selected the next and more painful exercise.

COT:
Audit reminded us that we are formed in God’s image, and our mind is the weakest part. Our bodies are always capable of more when our mind thinks we are finished. Today was a perfect example as many felt the “filthy fifty” was impossible but all the PAX finished strong.

Naked Man Moleskin = Check weekly email for updates and details

Doc Holliday is conducting free Oral Screenings at the Baxter Race, sounds like a great potential double down with a 0900 start time for a 5K = See Doc Holliday, Pusher or CSPAN

FNG = Welcome to Butterfly and Double Dribble

Crab Cakes & 10 Square F3 1 year anniversary

Blue Ridge Relay = See DD

Paint Ball =See Crab Cakes

2/10/14 first meeting for Bible Challenge group = See Pusher

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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Sprinting Murph

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Decibel started the workout with a nice cozy warm up lap around the fields;
 
Windmillsx20
Mountain Climbersx20
Imperial Walkersx20
Peter Parkersx20
Cherry Pickersx20
Parker Petersx20
 
Mosey to right field line
Burpeesx10
 
Suicides
50 yards and back
Diamond Merkinsx10
100 yards and back
squatsx20
150 yards and back
Reverse Walking Merkinsx10
200 yards and back
Jumping lungesx10
Burpees until all are done
 
Repeat
50 yards and back
Merkinsx15
100 yards and back
squatsx20
150 yards and back
Wide Arm Merkinsx15
200 yards and back
Jumping lungesx10
Burpees until all are done
 
Mosey to dugout
Complete Green Sally Up Merkin Challenge

Handed off to Trucker;

Navy seal situps x20

Begin modified Murph workout

Total of 60 pull-ups and 100 merkins and 3 laps around Runde park (1 mile total)

 Mossy to dug-out wall

Wall sits to 30 secs

Walk lunge to outfield fence, sprint back

Rinse and repeat

Mossy to COT

12 PAX posted at Alcatraz on a brisk windy morning. 1 FNG (Spread Eagle) braved the windy chill to experience the ultimate F3 experience. Area 51, look out for this MMA fan. All hands on deck for emotionally headlocking current PAX who have been MIA and new PAX members….it is never too COLD for the gloom. Trucker also passed along a heart felt prayer regarding family and faith: Matthew 6:34 “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own”

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So that’s what sandbags could be used for

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26 pax entered the gloom to take advantage of some wet sandbags and a view of WWL’s squats (emphasis on the hip thrusters).

The Thang:

Warm up lap around WEP

COP- peter parker, parker peter, SSH, imperial walker, squat, squat-pushp-up,  

Mosey to hill

Reverse jacob’s ladder, burpees at the top, squats at the bottom, to 7

Mosey to parking lot

Side shuffle to mid court, jog second half, repeat

Karaoke to mid court, jog second half, repeat

Bearcrawl to mid court, lunge walk second half, repeat

Mosey to field (enter sandbags)

line up behind sandbags, first person does 10 squats with sandbag extended over head, then does a full suicide, next person steps up, etc.

Repeat with 10 pushups with sandbag on back

Form to line facing each other, sit on ground, pass the sandbags up and down the lines to the person to your left, add in a push press for extra workout. Reverse direction.

20 seal sit ups

1.5 MOM – mountain climbers, freddy mercury

COT

Moleskin

Strong showing by the pax, glad to see new faces coming back for more! QIC ending up taking requests from the pax (aka CSPAN)…. evidently his knees where hurting during the warm up. Although there was several comments and compliments to WWL’s squats and compliments were coming from those admiring the rear as well as the impressive hip thrusters….. just saying.

Reminder of The Fort leadership meeting Jan 30 0700 at casa de Santini to discuss 2014 planning, expansion and development.

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The Armory – “I want to Pump You Up”

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Hans_and_Franz

10 Men showed up ready to pump some iron. Weather was mild and the fellowship was plenty. Was a great showing and good time with the PAX.

The Thang

Suicides

*  2 Handed Kettle Bell Swing – 1 minute for all

*  Figure 8

*  1 Arm Curl – Right

*  1 Arm Curl – Left

*  Kettle Bell Squat

*  Right Arm Military Press

*  Left Arm Military Press

*  LBC’s

*  Tri Extentions

Rinse and Repeat 3 times 1minute each excercise.

Anouncements:

Bunch of Running opportunities – Be sure to check email and websites for information on them all.

Praise Report on Boy Band’s daughter Lucy. She is doing well and eye sight is improving. All Glory is his!!

Today, if you will hear His voice, do not harden your hearts.—Hebrews 4:7

 

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Cold, wet, and great

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14 faithful faced the rain and soggy conditions to get their weekly beatdown at Alcatraz.

The Thang:

Senator T at Q

3/4 run around park and through the ball fields to find some ground above water.

COP

SSH x 40, Merkin x 10, IW x 30, CDD x 15, Freddie Mercury x 25, LBC x 30

Wide arm Merkin x 15, hold plank, mountain climber x 20 , hold plank, hold, Merkin x 10

Mosey to wall and find a partner

Wheelbarrow to end of field and back.  Alternate partner positions.

Partner carry to end of field and back, swap positions at midpoint

Partner one Karaoke to end of field and back while partner two does sumo squats (rinse and repeat)

All together, lunge walk to end of field

Everyone line up at opposite end of field for burpee suicides

Run 1/3, 2/3 and full length of field and back with 5, 10, and 15 burpees at stop points

Hand off to Maximus

Line up at concession stand wall

Bear crawl to opposite end of field, broad jump burpee back to wall, then find your partner

Partner 1, BTW, while partner two plank walks to scoreboard, then bear crawls back (swap)

Back to COP

Mountain climber x 20, Grave digger x 15 (LH, RH), Low flutter x 20, Russian Twist x 20, Snow belly x 20

Mosey to playground- find your partner

Parnter 1:  10 pull ups, partner 2:  10 diamond merkins (swap, then repeat)

Partner 1:  10 pull ups, partner 2, 20 dips (swap)

Bridge leg (on your back, pelvis lifted, one leg extended up, flex heal) hold for 30 sec.  Repeat with opposite leg (crowd pleaser).  Rinse and repeat

Full run around Runde to COT, then 10 bomb jacks for good measure.

Moleskin

Great work today by the Pax in less than desirable conditions.  It was hard to find a spot in the park that was not water logged, but after 10 minutes, it really didn’t matter anyway.  Thankfully, the heavy stuff held off until after the COT. T-claps to Maximus for introducing some new exercises today.  Notable was the bridge leg which prompted much chatter from the pax on the potential use of this exercise at home (behind closed doors).  Let’s compare notes next week.

Prasies for Noah Fike – making progress with his eating and weight gain.  Way to go little guy!

It was cold, wet and gloomy today, but I can’t think of any other place I’d rather be on Saturday mornings than with my F3 brethren.    It’s always a pleasure to lead such a fine group of men no matter what the weather.    Aye!  See you next week.

Announcements

F3 Bible challenge – read the entire Bible in a year.  Pusher at Q.  You are a little behind, but can catch up quickly.  Great turnout for the  Lone Survivor F3 event last night.  Awesome flick – go see it!

 

 

 

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