What’s that rubber thing?

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Warm Up: 10 minutes of jogging, sprinting

The Workout: Round 1: intervals of TRX Push/pull, Slam balls, Lateral Resistance bands, heavy bag cleans, tire drags, wrist/forearm trainer. Round 2: Partner Dora: sprints and TRX push/pull/squat
Mary: American Hammers, Flutterkicks, WWII’s
Announcements:
Prayer: Prayers for Wes and Christa Claytor who lost their baby over the weekend. Praise for 2% and his Foster Parent License approval. Prayers for LAbRats Cousin and their baby going through complications.

9 PAX for ‘Any Given Sunday’ Inaugural Q and DawgPound’s Birthday

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Warm Up: Leg Stretches- R over L, L over R, GM’s x10, DD calf stretches,  Quad Stretches- L\R

The Workout: A beautiful morning at Womble to kick off F3 South Wake’s newest AO- ‘Any Given Sunday.’ PAX of 9 (Bernie and Brexit- EC 3 miles prior)  showed up for a 6 mile scout run at varying paces, while picking up the 6. The run featured shooting stars, a sunrise, and M4L ‘christening’ the bushes and side trees of the greenway. This day was also special as we had come to learn that it was DawgPound’s birthday and he had decided to celebrate by running 6 miles with his F3 brothers. PAX pushed through the humidity and the intermittent matrix of spider webs along the dirt trail around Bass Lake. On the remaining 2 mile stretch, several PAX made a strong push up the hill out of the greenway and surrounding Sugg Farm neighborhood, took a quick commemorative pic, and proceeded back to Womble to finish out the run.

Post run, DD raised awareness to the importance of dynamic stretching vs. static stretching. Dynamic= Quick Jog, Skips, Frankensteins, Karaoke, Butt Kickers before run and Static= stationary stretches after the run. These will be incorporated for next week’s run and also should be considered for the other run centric AO’s like ‘Uturn’ and  ‘Running 4 the John.’ Thank you to DD for calling that out.

Announcements: Happy Birthday to Sir DawgPound and welcome back from vacation. Derek Davis 5K next week. If you haven’t done so already, try to challenge yourself to commit and go out and post for an afternoon Friday workout at Healing Transitions. It is a great experience and fellowship afterwards.

Mookie shared an excerpt from the film ‘Any Given Sunday’ as it seemed fitting given the name of the AO. In one of the last scenes, the coach, Tony D’Amato played by Al Pacino gives an inspirational speech about adversity and what it means to be a Team that sacrifices for one another in life to fight for ‘the inches around them.’ This excerpt also rings true with our F3 brotherhood. In particular there is a line that goes as follows:

“Now I can’t make you do it. You gotta look at the guy next to you. Look into his eyes. Now I think you are going to see a guy who will sacrifice himself for this team because he knows when it comes down to it, you are gonna do the same thing for him”

Every morning at every workout it is inspiring to see the accountability each one of us has to make each other better men and the best versions of ourselves. Let’s continue to fight for those inches together.

Prayer: “God found Gideon in a hole. He found Joseph in a prison. He found Daniel in a lion’s den. He has a curious habit of showing up in the midst of trouble, not the absence. Where the world sees failure, God sees future. Next time you feel unqualified to be used by God remember this. He tends to recruit from the pit, not the pedestal”

Continue to reflect on this this week through our actions.

Very thankful for the beautiful morning God provided us today. Prayers for new beginnings and life changes for many this week. Deadbolt’s daughters are starting their 1st and 3rd years of college. Asked that He continues to watch over them and us and help us be better fathers, husbands, neighbors, and brothers. Many PAX have started new jobs and new responsibilities and continue to hold them in our prayers so that they make right decisions and continue to be successful. We also asked that He continue to watch over our F3 brothers and keep us healthy and motivated to hold each other accountable to continue to make the right decisions.

7 PAX for Crazy Ivan- Cardio Playground

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Warm Up: Jog around the back lot, SSH x15, Imperial Walkers x10, Hillbillies x10, Morocan Nightclubs x10, Fazio Arm Circles 10F/10B, Tricep stretch R\L, Leg Stretch R over L\L over R, Michael Phelps

The Workout:

The Parking Lot

Fresh off of Crazy Time and some head locking by a skirted Midget, Crosby made a debut appearance to Crazy Ivan to join our ‘intimate group.’ He was quickly joined by 4 additional PAX and by 5:30, Mookie pushed ‘Play’ on a playlist that would set the tone for a high-intensity HIIT\Tabata beatdown, complete with Kettlebells, Battle Ropes, and TRX straps.

PAX circled up for a series of 3 sets of Kettlebell Swings for 11 reps each (this was a tribute to Pats #11-Julian Edelman).

Since today’s playlist featured old school 90’s rap tunes from Public Enemy, it only seemed fitting that after the 3rd set of swings, PAX were instructed to perform Clockwork Merkins in honor of Flava Flav and his trademark clock necklace.

Clockwork Merkins  x12, x3, x6, x9, x12

PAX took a quick 10 count and picked up the bells for the next series of Kettlebell exercises- 3 sets of Goblet Squats for 11 reps each. After the 3rd set of Squats, PAX assumed plank position and performed a series of Clockwork Shoulder Taps

Clockwork Shoulder Taps x12, x3, x6, x9, x12

PAX took another quick 10 count and picked up the bells for the next series- 3 sets of Curl presses for 5 reps per arm. After the 3rd set, PAX assumed plank position and performed another series of Clockwork Merkins

Clockwork Merkins x12, x3, x6, x9, x12

Kettlebells were gathered and PAX mosey’d from the parking lot to the Playground with the ‘F3 Boom Box’ (Red Solo Cup + iPhone) varying Kettlebell carries between John Cusacks and Farmer Carries.

The Playground

The Playground was equipped with 7 pain stations, complete with 3 hanging TRX straps, 1 Battle Rope, and various weighted kettlebells. Upon entry to the playground, Eminem’s ‘Til I Collapse’ kicked in at just the right time.

Tabata Style Workout- 20 secs on\10 sec off

Station 1- TRX In\Out Merkins

Station 2- TRX Chest Press

Station 3- TRX Back Rows

Station 4- Battle Rope

Station 5- Kettlebell Shoulder Raises (18lbs)

Station 6- Kettlebell Double Tricep Extensions (2 Kettlebells 25lbs/per)

Station 7- LBC’s

PAX completed 4 Rounds of 7 pain stations. This provided just enough time for 1 more round of Kettlebells\Clockwork in the parking lot. Mosey’d back to the parking lot. A series of 2 Upright Kettlebell Rows x 11 and 1 set of Shoulder presses x 5 R\L were performed…(actually x9 R\L as the Q lost count and did extra).

PAX performed lunge walks, alternating to Frankensteins to first backlot speed bump and then back to Kettlebells for Mary.

Mary:

Plank-O-Rama: Kettlebell Plank Cross-Overs, Offset Kettlebell Merkins, WWII’s, LBC’s, Freddy Mercury’s, Shoulder Taps, Pickle Pounders

Announcements:

Friday Post at Healing Transitions. Midget and DD planning to head out there this afternoon to post. Derek Davis 5K next week. 9/11 Stair Climb is coming up. Fantasy Football- if interested, see Peeping Tom for details.

Prayer: Hosselhoff’s mom who is having a procedure, holding her in our prayers. FedEx’s wife who is currently job hunting

Sheepdog – Getting to the Point 😳

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Pax of 3: Breadsticks, Dovetail, Shredder

Warm Up:

  • Light jog around the school.
  •  Moroccans night clubs
  • Fazio arm circles, front and back
  • Michael Phelps
  • Good mornings

The Workout:

  • 3 sets; merkins then front kick to squat combo
  • Evasive kicks
  • Two pax practiced pressure point manipulation with an improvised weapon (a kubotan) while the third pax ran through various exercises.

Mary:

  • LBCs
  • Low slow flutter

Announcements: Possum Trot convergence. Forecepts pocker night
Prayer: Breadsticks prayed us out; F3 families & leadership in the community.

Reel Big Fish

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4 men and 1 midget with a skirt posted at Crazy Time. Post photos of Crosby have surfaced fueling midget’s desire to wear women’s clothing.

Warm Up: The first mile in the dark
The Workout: 100 pull-ups, 200 merkins, 300 squats, 2nd mile
Mary:
Announcements: August 29th 5 year anny
Prayer:

 

Disney Legwork

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Pax of 17 came out to Disney for some cool but humid leg work.  Unfortunately there were no turkey legs to be found 🙁

EC: 187, Nemo, Lipstick, Axe

Warm Up:

It began like many other Disney workouts with a run around the soccer fields.  We circled up for some Good Mornings, Mountain Climbers, Side Straddle Hops, and completed our workout with a nice Indian Run to the STAIRS OF DOOM.

The Workout:

We paired off to take on the STAIRS OF DOOM.  Partner 1 ran down the stairs, completed 20x Star Jumps, and then ran back up the stairs.  Meanwhile, partner 2 completed as many Merkins as they could OYO.  The partners swapped off and exchanged Merkins for LBCs for Planks (one round of each until both got a shot).  Once we got to planks we did a little Plank-O-Rama to keep things interesting and had the remaining stair climbers join in as they finished.

We took a short breather and a 10 count before a Mozy to the “walls”

Partner 1 bellied up to the bathroom wall for some Balls to the Wall while partner 2 completed 20 box jumps at the short wall.  The partners swapped out for 3 rounds.  Again we waited for the 6 with some Plank-O-Rama

Mary:

Box Cutters, Low Slow Flutters, Diamond Merkins, Burpees, World War I’s, Goofballs

Announcements:

New Running AO “Running 4 the John” started on 8/8 at Ting – Will continue weekly Wednesdays @ 5:30AM – 5 to 6 miles

Convergence to honor Ankle Biter @ Vance Elementary this Friday @ 5:30

Some folks will be out at the Derek Davis 5k on 8/18 – Look to Lipstick to meet-up and warm-up near the shovel flag

9/11 Stair Climb

Lab Rat reported that the prayers for the premature baby in his extended family are working.  Still in the hospital but improving everyday.

5 Pack for Warbucks

2x 5 Pack for Dumbo

Prayer:

Hope Community Church goer and friend to Roger Roger jumped out of a boat and sustained major injuries.

Darby – Ankle Biter unfortunately did not recover.  See Announcements to support Darby at Convergence

 

 

A night at the races

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An intimate group of 8 converged under thunder and lightning for the weekly beatdown. As promised very little running.

Warm Up: Mosey to the rock pile to gather a rock of choice. Some heavier than others. Due to the minor probability of getting struck by lightning, the pax reconvened under the shelter. 25 SSH, 15 Cotton pickers, fozio arm circles forward and reverse, and hillbillies
The Workout: Rotated through 4 exercises all with rocks: Presses, Rows, Squats, WWII’s using a full deck of cards. 4 jokers randomly paced in the deck signified a shift around the circle to another rock.

Burpee bullring: One pax calls out another with a race to 5 Burpees. Loser runs to the flags. Pax around the outside doing SSH.

Bear crawl drag race: Partner up by ability and bear crawl drag race to the end of the pavilion. Loser does 10 merkins. Next round winner vs. winner and loser vs. loser with 15 merkins to the loser. Last 2 undefeated racers faced each other for bear crawl drag racing champion and loser doing 20 merkins. Losers bracket also paired up so each pack got three passes. Congrats to Earl Grey the bear crawl champ. Holding plank as you waited your turn.

Burpee bullring round II. Same as first but pax holding Squat

Mary: Merkin clock: 12-11-10-9-8-7-6-5-4-3-2-1
Announcements: August 29 fiver year anny. Derek Davis 5k 8/18.
Prayer: Darby with the loss of ankle biter, Nomad loss of sister along with tofu’s family.  Grief impacts us all differently.

Rip rap a throwin’

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Shovel flag planted and mumble chatter ensued awaiting the start.

 

Warm Up:  Quick couple laps around tennis courts then down to the concession stand area for round of exercises consisting of GM’s, hamstring stretches, downward dogs, SSH’s & Michael Phelps

The Workout: Round of Dips & Diamond Irkins IC on the wall between fields. Mosey over to the bleachers for a round of steps up to warm up the legs. Mosey on over to the hill between the two fields for elevens of star jumps at the top and burpees at the bottom. Bear crawl the hill in between. A quick balls to the wall along the fence while PAX on end bears crawls back to the opposite end. Recover on the mosey up to the rip rap rock ditch and choosing the largest rocks available. Cusac over the wood line and form one long line across. YHC demonstrated an exercise earlier experienced at an F3Grandstrand AO on the beach. Each PAX would squat then stand and thrust their rock as far forward as possible then lunge walk to it and rinse and repeat. Returned rocks for another day and moseyed on over to tennis courts.

Mary:  YHC called on several PAX to lead Mary for rounds of American Hammers, Pickle Pounders, Fireman pole climbs, LSF’s, WWII’s, Merkins, and Superman stretches. Count-o-rama then name-o-rama.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Fedex’s M seeking work, YHC father and family. YHC took us out in prayer.

First AO, First run to the John, literally

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AO: “Running 4 the John” We had some great ideas on the name of the AO.  Thanks to Emeril we solidified (although we can’t confirm it was a solid) the name with an early exit before COT. I never seen someone run so fast to the finish and peel out George Costanza style with his shirt off 🙂  Actually wait….there was that time at PC and a certain mathematician

 

EC: Skidmark and UTI

Warm Up: Leg and Arm stretching
The Workout: Running! 5-6 mile run depending on pace.  The route was thru Bridgewater to Veteran’s Park, Jones Park and back down Cayman to Bridgewater.  A few wrong turns but we will learn our routes over time.

Announcements: F3 South Wake 5yr Anniversary at PT 8/29
Prayer: Crablegs, Natty Ice Pastor from Florida Chris, Brandon from Hope

NutCracker 8/7

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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