Dora lost her panties at Paradise City

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23 Pax @ Paradise City.    10 Pax showed up early for EC.  While hanging out in the parking lot after the EC run we noticed there was a pair of panties on the ground that weren’t there prior.  So either one of the PAX has a stalker that left them behind or someone’s M is missing a pair that fell out of someones shorts.   Word is they may belong to Skidmark.

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings, Windmills, Karaoke, Morrocan night club in squat position
The Workout:

Jog to to Guard Rails – Tricep Dips x30

Up to Tennis Court area – Bear Crawl up hill

Up to Dumpster area – Partner Up Dora

Down to Fences – Derkins x20

Down to Guard Rails – Tricep Dips x30

Mary:

Low Slow Flutter
Homer to Marge
Box Cutters
Dawgpound walked us thru some hip stretching

Announcements:

Weds 5 year anniversary workout at PT

Look for changes to next Monday’s PC workout as it’s a holiday.  May start later in the morning and may change the venue

Prayer:

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

2 Timothy 1:7

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

10 PAX for Any Given Sunday- Headlamps, 6 Miles, and a Sunrise

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This weekend we have seen a welcomed transition from 92 degree humid conditions to cooler\less humid desirable running weather. Driving down Raleigh St., Brexit was seen getting some extra miles. As YHC pulled into the parking lot 9 minutes before the Any Given Sunday start, he was greeted by a shirt-wearing, ready-to-go Pikachu, complete with headlamp. Clown cars started to roll in, Wrangler and Slots, followed by LipStick and UTI. Fresh off a U-Turn run from yesterday, The ‘Sir’ DawgPound and Forceps decided they wanted in on the free ‘All-Inclusive’ 6 mile run.

Noticing the need for more light for the first few miles before sunrise, DawgPound grabbed a second headlamp. Six 0’clock hit, and Brexit and Bernie joined to make a perfect 10 for this morning’s work-out that began with some dynamic stretching that started as follows..

Warm Up: Light jog to the back end of the parking lot, carioca back (L\R), Butt kickers to the back end of the lot, Frankensteins back. Circle up for Hacky Sacks x20, Pike Stretches (Rt over Lt heal, Lt over Rt heal x10count)

The Workout: 6 Mile Scenic Scout Run (going counter-clockwise this time around Bass Lake) with periodic trips back to pick up the 6.

Mary: Cool Down stretches. Rt leg over Lt, Lt over Rt x10, Downward Dog- Pike calf stretches R and L x10 count/2x, Michael Phelps, Tricep stretches L\R. Planks with Cobra stretches to stretch out the back

Announcements: Anniversary Q this Wednesday at Possum Trot- EC is in play prior to as well. BRR is coming up (12 days to go).

Prayer: Prayers for Crab Legs, Double D and their family’s. Forceps friend Brandon who is facing significant health issues. YHC shared a message to the PAX to remember to breathe. Often times we are overwhelmed with the challenges of daily work and family life that we forget to breathe and really take time for the moments that matter. A parallel can be drawn with running. We can sometimes get caught up in trying to keep up with others and setting a pace that we can’t maintain over long periods of time as we forget to take those deep breaths. This past week, I had a friend who had texted me a message saying, “Can you call me?” It was a busy week filled with deadlines, travel, and a myriad of family responsibilities, and unfortunately didn’t stop to breathe to make the time to call him back til days later. As it would turn out, he needed my help, and I wasn’t there to help him get through the challenge he was facing that day. Somewhere there is someone who needs our help at any given time and we have to remember breathe to make the right decisions and do what is most important. -Aye!…Have a great week, everyone..

The Great 8

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8 showed up for an epic beat down at Ground Pounder

Warm Up:

20’s: SSH, Merkins, Fuzzy Arm Circles

10’s: Daisy Pickers, Windmills, Good Mornings, Imperial Walkers

The Workout

Mosey to Rock Pile – rotate rocks around circle between sets

  • 5 sets of 10’s – Curls,
  • 5 sets of 10’s – Overhead Tri-press
  • 5 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

John Cousac to the playground 6 sets of 10’s Standard Press rotating rocks between sets

Break into 3 groups:

10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge,

Rotate through every Aik’n Station:

  • Aik’n Legs – 15’s: Box Jumps, Lunges, High Knees, Split Jacks
  • Aik’n Belly – 15 American Hammers, 20 ct 6 inches, 25 Rockies, 30 ct Chilcutts (use of rocks optional)
  • Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Belly – 20’s: LBCs, Pickle Pounders,  WWIIs, Homer to Marge (use of rocks optional)
  • Aik’n Arms – 15’s Merkins, Derkins, Dips, Shoulder tap Planks

John Cousac back to rockpile to return rocks

Mosey to parking lot for COT/BOM

Announcements:

Lipton asked if we have a 911 Memorial Murph scheduled – Stair climb was referenced but we might want to consider a Murph that day at Womble for those not going.

Southwake 5yr Anniversary Q – Wedn, Aug 29th @ Possom Trot (Action Park)

6AM  tomorrow – Any Given Sunday @ Womble

Prayer Requests

Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions.   Quiver’s girls have a big soccer tournament, may they have fun and be a blessing to others.

U-Turn for 9…Serving Perfect Weather and Quality Miles

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PAX of 9 met in the Starbucks parking lot finding comfort in knowing that this morning’s run would be void of the humidity and warm temperatures from weeks prior. If there was a morning to get some miles, this was it. YHC started at 6am with a light jog with alternating high knees around the side lot next to the Starbucks drive-thru. and circled up for the following exercises..

Warm Up: Dynamic Stretches: Imperial Walkers x15, Hacky Sacks x15, Butt Kickers x20, Squat Jacks x20, Pike Stretches R over L; L over R

The Workout: 5+ Mile Scout Run, conquering several hills (including the signature U-Turn favorite Library Hill). Kudos to Boy George for several miles of EC prior to the run and all PAX for picking up the 6 throughout the course. Great mumble chatter this morning and genuine concern for several PAX Down Range on a Bourbon Tour this weekend as we had not seen any recent posts from Day 1 of the adventure. It was later confirmed that all are accounted for and have begun the second installment of said adventure.

Mary: Cool Down Stretches: Good Mornings x10, Hamstring Stretches R over L, L over R (10 count), Quad Stretches (L\R), Downward Dog Calf Stretches (L\R-2 sets\5 count per), Michael Phelps, Tricep Stretches (L\R)

Announcements: SouthWake Anniversary Q- Wednesday, Aug 29th @ Possum Trot, Any Given Sunday tomorrow at Womble-6am for those looking for extra miles…BRR is just around the corner.

Prayer: Prayers for Crab Legs, DoubleD and his family, Forcep’s friend Brandon who is facing significant health issues. YHC also shared a quote by Winston Churchill to reflect upon “Continuous effort- not strength nor intelligence- is the  key to unlocking potential”, and challenged PAX to not only carry continuous efforts to showing up and participating in workouts, but beyond that in our relationships to continue to become better fathers, better spouses, better sons, and better neighbors. Continuous effort in all things to continue to become better versions of ourselves. – Aye!

3 PAX for Crazy Time- Maybe We’ll Do Something Different…

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Eager to find out what Pikachu had planned for this morning’s edition of Crazy Time, Mookie arrived early to the Womble playground 5 minutes before the 4:30am Crazy Time start. Upon hearing the sound of quick feet hitting the ground in the distance, he figured this had to be Pikachu fresh off an EC run, but found out it was Yogurt equally eager for a beat down. 430 arrived, and as the rule goes…All F3 workouts must start on time. We took off for the standard route warm up loop around the soccer fields were we met up with Crosby. PAX completed the 1 mile loop and proceed to the playground to knock out the standard regiment of 100 pullups, 200 merkins, 300 squats, with Yogurt mixing in some LBC’s to put in some additional core work. As this was a rare Pikachu fartsack, Crosby did the honors and went shirtless in his absence during the workout.  We knew he was with us in spirit. PAX completed the second mile loop to complete the workout.

Hopefully next week we will find out what that something different is. My guess is that it is something that rhymes with ‘Burpee’

PAX went on to double down this morning after Crazy Time- Crosby\Yogurt: Cletus; Mookie: Crazy Ivan

Warm Up: 1st mile
The Workout: 100 pullups, 200 merkins, 300 squats, second mile
Mary:
Announcements: August 29 5 yr anniversary- Possum Trot
Prayer: Continue to keep Crab Legs in our prayers. All those training for BRR and upcoming races, continue to keep everyone and their families healthy and safe.

My Triceps are Sore

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Warm Up:

Circled up and did the following:
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Daisy Pickers

The Workout:

It has been a while since we did some Balls to the Wall.
Bear Crawl from Playground to Band Shelter
20 Box Jumps
30 Cadence Count Balls to the Wall
15 Box Jumps
25 Cadence Count Balls to the Wall
10 Box Jumps
20 Cadence Count Balls to the Wall
Jog back to the Playground

Partner up for Stations
One team was the timer.  Specifically the Pax doing ButtWalks or Bear Crawl/Crawl Bear

Round 1:

Station 1:
Butt Walk Forward/Backward
Alternate Wave on the BattleRopes

All Other Stations:
TRX Chest Press
Kettlebell Swing

Round 2:
Bear Crawl/Crawl Bear
Claps on the BattleRopes

All Other Stations:
TRX Rows
Burpees

Since there where only three groups we all did the next at the same time on the TRX/Kettlebell

Round 3: (2 Rounds Each)
20 Reps TRX Triceps
Kettlebell Tricep Presses

Round 4: (2 Rounds Each)
20 Reps TRX Biceps
Kettlebell Bicep Curl

Round 3: (1 Rounds Each)
20 Reps TRX Superman
Kettlebell Figure 8

Mary:

The Man — Burpee Roma

Announcements:
9/11 Stair Climb
Convergence South Wake 5 year

Prayer:
Crab Legs

Who has Q?

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Warm Up: SSH x 15 IC , Moracin Night Club x 15 IC, Prisoner Squats x 15, Mountain Climbers x 20 IC and Around the Clock Merkins
The Workout: Up Hunt Hill doing 7’s (Burpee and Squats).  Jog to Main Parking Lot – Partner Wheel Barrel down main parking lot.  Jog to East Parking lot – Running around the lot, Patty Cake Merkins and Broke Back Durkins.  Relay x 3 – Bear Crawl w/ Partner doing Star Jumps, Lung Walks w/ Partner doing Squats, Duck Walk w/ Partner doing Lung Jumps.
Mary: Plank-O-Rama
Announcements: 5 year South Wake Anniversary at Possum Trot Wednesday at Action Park 5:30.
Prayer: CrabLegs, DoubleD Family, those Traveling and a Praise for HasselHoff’s mom’s results.

A little bit of errythang

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14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather.  No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.

Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC

The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end.  Side shuffles facing forward or backward (switch each lap) around 8 cones.  Backwards run to the end, then bear crawl across the baseline back to the start.  Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.

Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1.  While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run.  YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran

One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit.  Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down.  Lots of speed out there and a few went back to pick up the 6.

Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC

Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves).  A lot going on in South Wake right now.

Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly.  YHC took us out, it was an honor to lead and looking forward to doing it again.  Hope everyone got their money’s worth 🙂

3 for 3 on the John

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Warm Up: SSH x 15, Good Mornings, Windmill, leg and arm stretching
The Workout: Pax set out for a run on the same route as last week, up main st and back thru Jones Park greenway

Announcements: R4TJ will be closed next week for 5yr convergence at PT
Prayer: For all those unspoken

R4TJ Leaderboard:

Emeril: 2

Peak Week: 1

Lipstick was able to make it home this time!

 

Ultimate Wet Thunder

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Pax of 5 gathered on a very stormy evening. The rain mostly cleared up in time for our 7am start and we were off – we crossed the street and setup the lower grass field for some 2 v 2 (with a full time offense player) ultimate.

Warm Up:

SSH x15 IC

Good evening x15 IC

Daisy Picker x15 IC

The Workout:

Ultimate frisbee – every time the disc is dropped and/or swatted or thrown out of bounds the pax alternate between 3x merkins and 5x LBCs.

Scoring team chooses an exercise to do 10 of, and then the full time offense player switches.
Mary:

Mosied back to the tennis courts for

10x Low Slow Flutter IC

Mary around the horn
Announcements:

5 year SouthWake convergence upcoming
Prayer:

Crab legs