Sheepdog – hoot

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7 Pax and an ominous 🦉 braved the rain.

EC: 2 miles; Beater, r22, Shredder

Warm Up: light jog  around the parking lot and then PAX circled up.  Side straddle hop. Moroccan night clubs, Fazio arm circles front and back and then all over again backwards. Michael Phelps. Wind mills. Good mornings. All in cadence.
The Workout: Traveled; move one, one irkin. Lunges between knee walls.   Pause for squat kicks. 2nd round of traveling; move one, one arm irkins. Lunges between. Mosey.

One round of 150 strikes. Dos e doe. Block and enter. Block, enter, trap. Capoeira push-ups.
Mary: crab toe taps, breakdancers
Announcements: F3 Southwake region. Prayer: we talked about intentionality, “picking up the six” outside of the gloom AND who’s got your six? Prayers for those deployed, family members who’ve passed away, those fighting cancer and serious illnesses, and for Beater’s friend’s daughter.

Out In Out In Out Out In Out

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Read this to the end, there’s a special surprise announcement!

 

Man, Womble Park was LIT this morning.  60 degrees, raining, and the Pax had a host of options.  In order, they were:

Crazy Time (modified Murph) (4:30 AM): Pikachu, Cowboy
Pre-Ivan Yoga (5 AM): Emeril, Slide Rule
Pre-Ivan Run (5 AM): Dawgpound?  (Dunno, go read the Ivan Backblast for more info)
Pre-Cletus Yoga (5:15 AM): Pikachu, Slide Rule, Kid Cracker, Emeril
Pre-Cletus Run (5:15 AM): Yogurt, Cowboy, Warbucks
Crazy Ivan (5:30 AM): Go read theirs, dunno
Cletus (5:45 AM): Tagged pax (16)
2nd F @ Dunkin (6:45 AM): Not me, sadly

Warm Up:

As mentioned, it’s the first day of winter and raining.  But, true to NC form, it was also 60 degrees.  16 Pax started continued their morning with running the lines on the courts, SSH, Imperial Squat Walkers, Good Mornings, and  5 burpees OYO

Given the Pax’s newfound love of Yoga, YHC opted to do a brief demonstration of what “Yoga” has meant for the EC crowd the past two weeks.  We did a quick 5-10 count of Runner’s Pose, Warrior 1 & Warrior 2, with added time to discuss form and for YHC to figure out right leg from left leg.  Once everyone was limbered up, a slow mosey to the rock pile to start:

The Workout:

Part 1:

Pax went shoulder to shoulder in a plank.  End Pax ran to other end, while everyone else did a Merkin.  Rinse, repeat, two trips through.  Somehow we added up to 30 when there were 16 of us.  Math is hard, friends.

Part 2:

Split into 5 groups of 3 with 1 rock each 4 groups of 4 with 2 rocks each and head to the play ground.
Each Pax does one of:
– Wonderbra, Deadlift-overhead press, Merkin, pullup x5.  Pullups act as timer.
Rotate through 5 times for 25 pullups.

Part 3:

Head to the pavilion for everyone’s favorite Irkins, Derkins, and Dips (+ Bear Crawl).  Crawler acts as timer and everyone rotates through 3x

Part 4:

Reverse burpee indian run (front Pax goes to rear, everyone does a burpee when he gets to back of line) 1/2 around fields.  Regular Indian run back to courts

Mary:

Ain’t got no time for that.

Announcements:

Lots.  Draper announced 8/12K races?  Something something Holly Springs festival.  Something something heartbreak hill.  Something something.  Hit him up on Slack for details 🙂

Slack is, you know it, back.  Guys have been using it more and more.  2nd F lunch today, lots of chatter about the game, 3rd F postings.  Please, if you haven’t checked it out (or you checked it out last year and stopped), give it a try.

QSOURCE
This is a biggy.  We are going to make an intentional effort to do better at 2/3F in 2019.  To that end, we’ll be joining with the rest of F3Nation in a weekly study of the “QSource”, a leadership / human development program.   The 4 broad categories are Get Right, Live Right, Lead Right, and Leave Right.

Pikachu will be leading a group Tuesday mornings, 6:30 AM @ Starbucks (U-Turn location)
Breach will be leading Wednesday evenings, 8 PM @ CBC

Details will be, you guessed it, on slack.  (and facebook too, but it’s the worst)

Prayer:

Many guys were lifted up during prayer.  Focus on building our Shield Lock, the group of 1-3 other men who can hold you accountable because they actually know you.  We’ll be talking about this more in 2019.

Exciting new thingarama:

You made it!  Ok, exciting news.  In 2019, we’re going to revive an old challenge and make it more awesomer.  You remember breathtaker, right?  That 25 pound lump of suck that some poor Pax picked up at Cletus COT and wore to 5 workouts the following week?  Well, it’s baaaackkkkkkk.

But, this time, there’s a t-shirt.  Pax who successfully wear Breathtaker to 5 F3 workouts (EC are not a workout, but other region AO’s still count if you can’t stay in SW) in a week (Sun-Sat, including Ground Pounder!) will get a shirt with their name (and all the other successful HIM names) at the end of the year.  Names will be in order of completion of the challenge, so first week = first name.  If you complete the challenge more than once, your name gets bigger (think word cloud).

“but wait” you might be thinking, “isn’t there going to be a mob trying to get their name on the shirt?  How will we decide who gets to go next/first?”

Have I got great news for you.  We will be auctioning off the next spot in the challenge every week.  All money will go to charity (charities will be chosen throughout the year as part of broader 3F efforts).  Bids start at $50.  Bids will close at Cletus COT.  Might have to call Shredder at Sheepdog to let those guys join in the live auction fun.  There will be a spreadsheet posted online (ahem, slack) to bid ahead of time (even weeks in advance if you want to plan ahead).  But, Cletus COT will always have a live option to bid more.

As a super added bonus/penalty: the pax who donates the most over the course of the year gets to keep Breathtaker.  Put it on the grill of your truck, mount it on your shovel flag, or wear it to bed proudly every night (please don’t wear it to bed, or, like, ever again).  Heck, burn it for all we care, but you earned the right to do what you want with that thing.

So, who’s going to step up to the challenge?  Who’s got the most breathtaker 5 packs in them this year?  Who’s going to wear it FIRST (and who’s going to wear it LAST)?  And, most importantly, what kind of impact can SouthWake have with a $50+ donation every week?

It’s an honor and a joy to be part of this crew.  Let’s go past the magnet (1F)  in 2019, get even past the glue (2F), and start building some dynamite (3F).

Slide Rule OUT

Everybody Knows Me Marshmello

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Meet in the bandshell to listen to some Marshmello.  I guess we also decided to workout.  It was an upside down pyramid where the high reps where the base.  Jump ropes made a comeback.  This kept the heart rate up.

There was some mumble chatter at one point in time, but then a apple fritter was offered to shut the pax up.  Yet at Dunkin no one wanted the apple fritter.  I did though discovery the reward for the South Wake triple.  The apple fritter.  Now I just need some good workouts Wednesday and Thursday to be the rest of the “fritter”.

Also we may be doing Name O Rama Wrong.  Stated from Chips is the book says it should be Hospital Name, F3 Name and age.  We tried fixing it with a second Name O Rama, but there was one pax that refused to change.  I won’t name names, but it was Emeril.

Warm Up:

Quick run around the soccer fields to pick up anyone who was lost and wanted a good workout.
Circle Up for the following:
Jump Rope
Good Morning
Fazio Arm Circles
Daisy Pickers
Frankenstiens
HillBillies
Imperial Walkers

The Workout:

Upside Down Pyramid
    20 Swings; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 5 Man O Makers; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 5 Man O Makers; 3 Turkish Getups Each Arm; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 5 Man O Makers; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 60 Jump Ropes
    20 Swings; 60 Jump Ropes

Mary:

No Time. — Though after the CoT wrapped up we did some stretching.  This was to keep Chips legs fresh this weekend.

Announcements:

See Kenny’s Grave BB from yesterday.  🙂

Prayer:

Safe travels for all (Pumpkin Spice)
Crablegs
Double D wife

Cowboy Joins Crazy Time – There’s Water Where?

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Cowboy joined YHC for Crazy Time on a rainy Friday morning. There was much surprise to learn that the previous evening’s rain had been strong enough to blow enough water to nearly completely cover the lower pavillion, so the Pax were forced to the concession stand pavillion for a modified Murph.

Warm Up:

SSH x15 IC

Good Morning x10 IC
The Workout:

100 Turkish Getups

200 Merkins

300 Squats
Mary:

Pikachu went to EC Yoga, Cowboy went to EC run
Announcements: N/A
Prayer: N/A

Twinkle and Shimmy

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18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!

Warm ups:
Black snake run around track and rec center ending near court.

-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC

Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction

Mosey over to agility ladders

Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers

Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person

Mary
X-men ups x10 
J-Lo’s x10 IC
Exaggerated LSF x10 IC

Verse: 2 Corinthians‬ ‭9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
‭‭‬
Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help

Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement. 

As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today. 

BS out

Snake

Odds or Evens, Deere’s Imaginary Numbers

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Pax of 5 braving John Deere’s jet lag fueled Thunder. 

EC – Deere with 5miles, Pikachu with 4

Mosey with arm stretches to covered shelter. 

15 x Cotton Pickers

10 x fwd, 10 x rev arm circles

Workout :

Odd Clock Merkins, 1,3,5,7,9,11

“6 x Double Merkin Burpees, 12 cadence count balls, 18 cadence count low slow flutter, 24 cadence American Hammers, 30 OYO Table Dancers (hold table, on tip toes deep squats) 36 cadence count SSH” rinse and repeat x 3 (SUCKED)

Mosey to bars for 9s=Begin 8 Merkins & 1 Pull-up, 7 Merkins & 2 Pull-up etc… preformed together. 

Mosey back to covered shelter… guess what.. repeat original sets: “6 x Double Merkin Burpees, 12 cadence count balls, 18 cadence count low slow flutter, 24 cadence American Hammers, 30 OYO Table Dancers (hold table, on tip toes deep squats) 36 cadence count SSH” rinse and repeat x 2

Mosey to tennis courts for Mary..

Odd Clock Merkins, 1,3,5,7,9,11

Protractors 22.5, 45, 90, 45, 22.5 – in cadence 10 count. 

Homer to Marge 10 x cadence

Homer to marge right leg up 10xcadence

Homer to marge left leg up 10xcadence

30 x Diamond Merkins

Announcements

Breach bottle share 23rd- LET HIM KNOW

Prays – Tofu took us out.

Mission Impossible @ Possum Trot

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Warm Up: Run around the tennis courts to the snack shack.  20 SSH, 10 Good Mornings, 10 Cotton Pickers, 10 Fazios F/B, 10 HB, 10 IW, Left over Right and Back stretches.  Lined up on ramp, PAX executed 10 strides adding 1 burpee, continued until 5 burpees (5!) were met after alternating strides facing fence and then facing the RR tracks.  PAX continued up the ramp with window openings, Frankensteins and Butt kickers.  Mosey to parking lot to grab coupons.

The Workout:  PAX of 11 counted of by 3’s and formed three groups.  Q had four index cards each having a specific mission to accomplish by the PAX.   Missions were labeled A, B, C or D.   A group leader chose an index card.  Last group that chose a card, chose their coupon first from below.  Q reminded PAX to choose wisely.  Group then read each card with its specific mission.  Clarifying instructions were given by Q.  PAX began their individual mission as a covert unit.

Mission A:  200 LBC, 200 Merkins, 200 Squats.  PAX carry coupon around the outside (oops) of the tennis courts 4X.  PAX were told they could work together meeting their number of reps.  This group finished early and helped PAX on the tennis court with their mission.  PAX executed additional exercise including monkey humpers, pickle pounders, etc.

Mission C:  Not chosen.  Details saved for another adventure.

Mission D:  200 Starjumps, 200 Shoulder Taps, 200 BTTW in cadence.  PAX carry coupon around four corners of tennis courts.  At each corner, PAX dropped coupon, executed 1-4 burpees at each corner until completion.  PAX excited this 4X.  Some confusion re: executing reps individually or together.

Mission B:  200 Dips, 200 Leg-ups (alternating L/R), 200 Erkins.  PAX carried coupon from parking lot to snack shack and then back to the parking lot 4X.  This group decided to carry the coupon together resulting in needing more time to accomplish their mission.

The remaining PAX from Mission A and D joined their fellow operatives near the snack shack Mission B. helping them complete their mission.

Enthusiasm was very high so more exercises were added included  10 count dips and erkins.  Q had PAX mosey to the wall and performed the following exercises in 20 count cadence:  LBCs against the wall, arm chair and BTTW.  Rinse and repeat.  PAX grabbed all of the coupons and formed into their original mission groups.  Handed off the coupons to each member in their group while heading back up the ramp to the parking lot in a semi Indian run/walk.  Mission Accomplished.

Mary:  Q asked for any virgin Q support to help lead Mary.  Two PAX voulunteered (Modify and Beater) but Modify won out.  Modify lead us in Mary with the following 15 count core exercises:  Freddie Mercury, Homer to Marge, Box cutters, WWIIs, low slow Flutters, Winemakers.  Excellent job stepping up.  Being prepared and ready to step in is essential to leadership.

Announcements:  Messi (2.0) will Q again next Monday at Mutiny; F2 at Stick Boy

Prayer:  Ausfart, Double D’s wife and dad, Brexit’s friend who passed, spoken and unspoken.  Dovetail stepped up and lead us out in Prayer – Thank you!

Q – Dauber (Honored to lead you men in the gloom)

Nutcracker 12/18 Backblast

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Pax of 8 for Nutcracker

Flannigan, Da Business, Norm, Blue Hen, Slide Rule, Dovetail and Moby

Breach on the Q

Warmup-Jog around the front of the school to the side lot, circle up for 22 reps of SSH, Imperial Walkers/Hillbillies, Good Mornings, Windmills and Merkins

Main Event– Off to the rock pile to choose a workout partner, John Cusack back to the parking lot. Circle up for around the rock world. Set of 22 reps Curls for the girls, Groundpounders, rotate 2 rocks to the right, Triceps extensions and Overhead press. Rotate 2 rocks to the right Traveling Merkins and Lo-Slow flutter with the rock over your head. Rotate 2 rocks to the right Sumo Squats and Trunk twisters. Rotate 2 rocks to the right, Curls for the girls and Wunderbras.

Mosey back to the rock pile to return the rocks and off to the loading dock. 22 rep count of V-ins with feet off the dock, Australian Mountain Climbers, Big Boy Sit ups and Australian Mountain Climbers

Mosey back to the front of the school for some Pig on a Stick. Split into 2 groups of 4, 2 men carry the while one man is dangling from it. The 4 th member is performing walking lunges alongside as we travel around the circle in the front of the school. Each group performed 2 laps while rotating the walker, the pig and the lunge.

Mary– Circle up for 22 reps of Daisey pickers and Homer to Marge, 11 with right leg up, 11 with left leg up

Announcements-Midget 4 Life has a buddy that is running 100 miles around downtown Raleigh if you want to run with or donate to his cause, details are out on Slack

No Nutcracker on Christmas day 12/25

Sun Dec 23 rd (Breach) is hosting an Open House “Bottle” share at his house. All are welcome, tapping some of the high octane stuff and some special reserves. Bring a bottle of your favorite to share with others. Starts at 2:00pm, come and go as you please.

Slide Rule is working on some things for the 3 rd F in 2019, the plan being let’s get our stuff together. More to follow.

Prayers– Ausfart is recovering but has a long way to go, Double D prayer for his wife’s speedy recovery.

Message: Be intentional, reach out to friends and family let them know how you feel as time is not infinite. No one is guaranteed tomorrow so life in the moments of today. This is the time of year we should be connecting with those that we haven’t seen in a while.

Pffffttttt….. You Call That A Tag!?

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Warm Up: Daisy Pickers, Frankensteins, Good Mornings, Side Straddle Hops, Long lap around the parking lot heading to the first workout.

The Workout:

If anyone asks everything went smoothly.  I remembered all of the workouts and counting was on point.

  • 4 Corners – 10 Boat Canoes > Bear Crawl (BC) or Lunge Walk (LW) > 15 WWIIs > BC or LW > 20 Freddy Mercurys > BC or LW > 25 LBCs
  • 11s – Star Jumps > Sprint > Mountain Climbers
  • 4 Corners – 10 Burpees > BC or LW > 15 Shoulder Taps > BC or LW > 20 Plank Jacks > BC or LW > 25 Merkins
  • Repeat Running Loop around the Purple Cobras lot.

The truth is I am really looking forward to Q school – hope it helps 🙂  Also, there is a new years resolution in here somewhere for me to lead more workouts.

Mary: 5 Count Plank-o-Rama, we stopped half-way around the COT for time

Announcements:

  • #MumbleChatter about Purple Cobras being closed next week for Christmas Day.  I hear Average Joe’s might be open…
  • Brickhouse’s son has officially left for service with the Marines
  • Brickhouse is seeking a new job, Tech based bus dev, sales, and/or project management – he’ll post with more details on FB
  • M4L reminded us about Frey Daddy’s run this weekend in support of Healing Transitions – https://f3raleigh.com/oakwoodholiday24

Prayer:

  • Mike Lee, Pastor at Hope
  • Double D’s wife, recovering from surgery
  • Noah’s Ark headed for surgery

  VS  

NO CONTEST!!! – UTI WINS!

Tea Time

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PAX: ,

2 pax posted on a warm night at Womble. Workouts were modified to suit the needs of the Pax. Dusty with the murph and skidmark doing tempo run

Warm Up:
The Workout:
Mary:
Announcements: Frey Daddy running next weekend. Shirt order. Training for WB
Prayer: