Glow Ball

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Dawgpound posting for Blue Hen


Warm Up:

The Q welcomed the two FNG’s (Tailpipe and Homie) to the group, short disclaimer, and then it was time to get moving.  After a few up and down running the hill near the basketball court the PAX were lead to the Salmander HSHM Finish line ramp.

  • Boat Canoe X 20 (Fan Favorite)
  • Little Baby SSH X 20 (The old Q had some low mumble chatter about winging the Q
 c’mon man you know better)
  • Good mornings X 20
  • Merkins X 20

The Workout:

From the bottom of the ramp broad jump burpees were called out.  An audible was called to stop half way and run up to the top of the ramp.  Plank hold for the six and we were off to the wall.  People’s chair Indian run for one round and then a group run down to the basketball courts.

Everyone got in groups of three while the Q ran to get a glow soccer ball out from the bush it was hidden  in prior to the start of the fun. When Q’ing I enjoy trying out new things.  Crab soccer was a success and the PAX has enjoyed Ultimate Frisbee so Glow Basketball made sense to introduce.  The PAX dived into three groups.  Group one would run around Ting park.  Stopping at the bottom of the ramp for 10 burpees, top of the ramp 20 merkins, and top corner 10 more burpees before returning to the courts.  The other two faced off on an intense game of Glow Ball.  Rules: Double full court (either basket on each side counted), no dribbling or running with the ball, if the ball hit the ground, everyone did a merkin and the other team got the ball, if a team scores, the other team had to do a burpee (there were not many scores).

Observations from Glow Basketball: 1. The Southwake Pax have very limited basketball abilities 2. Dawgpound brings the intesity just like Ultimate 3. The SouthWake Pax can’t jump 4. Playing basketball in the dark makes it very difficult to know what team you are on 5. Emeril should stick to hockey.

After each group did their run around Ting park that was a wrap with 10 minutes for Mary and COT.

Mary:

6 inch leg hold (10 count) right into 33 inch leg hold (10 count) right into 45 inch leg hold right into American Hammers (10 count) right into Freddie Mercury (10 count) right into boat canoe (10 count).

Announcements:
Prayer:

It is always an honor to lead this group.  Prayers were lifted for CrabLegs, Ausfart, and those unspoken.

Building Hulk Arms

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17 PAX came out to a brisk and clear 40F morning in the gloom to take partake in my first Q!

Warm Up:

Mosey around the track for a 1 lap warm-up.

Good morning x 10 IC, SSH x 20 IC, Cotton pickers x 10 IC, Fazio Arm Circles (forward and back) x 10 IC, Michael Phelps, IW and HB x 10 IC

The Workout: Bring the PAIN!

Began with 5 slides in a basketball defensive stance followed by one burpee.  Rinse and repeat adding an additional burpee each time until the roundabout was reached.

Mosey’d to the rockpile and each PAX picked out a rock and circled up for some heavy lifting.  Q called an audible and had PAX rotate to the right and workout with another PAX’s selected rock.  Proceeded with the workout – Curls for the girls, overhead triceps, ruh-rohs, and rock merkins (10 with left left hand on rock and switched for 10 more with right hand on rock).

Returned rocks and mosey’d to picnic shelter for some irkins, dirkins, merkins, and dips.  Performed 10 count of each exercise IC.  Some mubble chatter about a 10 count but Q continued on with a rinse and repeat.

Finished out the beat-down with three rounds of Balls to the Walls and Preacher Chairs for 30 seconds each exercise.

Mary:

Around the horn for 10-count exercises: diamond merkins, box cutters, LBCs, low slow flutters, burpees, WWIIs, pickle pounders, reverse LBCs, boat canoes, homer to marge, Freddie Mercuries, burpees OYO, mountain climbers, Carolina wine mixers, X-Men crosses, finished with 3 burpees, 2 merkins, and 5 WWIIs
Announcements:

Prayer: Ausfart, LED’s coworker, PAX looking for job. Families celebrating first Christmas without loved ones.

2nd F provided by Lipsync – coffee and donuts

 

 

JUST ANOTHER MONDAY

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Warm Up: Jogged 4 laps around parking lot.
The Workout:

30 reps TRX Push Pull Squats

8 20m sprints

20 reps TRX Push Pull Squats

8 20m Sprints

1 tabata cycle TRX Sprinter Start
Mary:

40 WWIIs

40 LBCs

20 Freddie Mercuries.
Announcements:

The SUPERBOWL CSAUP,

Feb 3rd 0600-1000

Start point : Banks Road Elementary

4 man teams will conduct physical mental challenges around Raleigh. Team will need:

Team Car(all 4 PAX in one)

Backpack/Ruck

Packing List(published later)
Prayer: Prayers for work stress. Prayers for labrats house selling.

Dauber “The Magician”

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After a week hiatus due to the weather last week, Any Given Sunday re-opened for business to 8 PAX looking to get stronger. Some fresh off a great evening and aggressive headlock at the F3 holiday party and others looking to post at AGS for the first time. This morning also yielded Any Given Sunday’s first FNG. Welcome to F3, Redenbacher.

Arrived at 6:20 and was immediately greeted by Forceps and Beater. In the distance beyond the parking lot was the faint glow of a light-up vest, which YHC thought was Skidmark getting his HC’d EC before the run, but quickly found that it was Wiggly. Planted flag and greeted both Double D, Roger Roger, and Dauber. FNG-Redenbacher rolled in with just enough time to provide the F3 disclaimer. 6:30 hit and we were off with the warm up which went as follows. 

Warm Up: Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count (just because….). Michael Phelps to close out the warm up.

The Workout: A few PAX expressed an interest in 3 mi versus a full 6mi route. Here at AGS, we aim to please. Knowing that it would be soggy and muddy from the recent rain, the trails around Bass Lake were out of bounds this morning, so had to change course to the streets of Holly Springs, offering 2-5K loops for those wanting 3 and 6 miles. PAX took off from Womble heading up Stinson toward Grigsby, then proceeded to Raleigh St and then onto Main St. PAX crossed Main St. so that the traffic was coming toward and not from behind. As we headed down Main St. and then right onto Holly Springs Rd., we noticed that a few PAX were unaccounted for as we circled back to pick up the six. Quickly determined that Dauber and Beater were missing from the course. Double D circled back all the way to the light pole at the 4-way intersection at Main St\Holly Springs Rd., with YHC shortly behind. We later discovered that Dauber pulled a ‘Houdini’ to exercise some digestion issues from the night before. This is not the first time this has happened at Any Given Sunday as Dauber had a similar episode on the way to Bass Lake several months back. After this morning’s run, YHC will now refer to him as the Dauber ‘The Magician’ on Sunday. Proceeded back to Womble where PAX ran the figure 8 around the fields starting on the Stinson side of the soccer fields and proceeded to the right around the base ball fields, back to the parking lot. Reunited with Dauber and Beater on the return loop as they proceeded in the opposite direction to complete their 3mi, while the rest progressed forward to the parking lot and then picked up the 6 on their return run, with all PAX finishing together. Circled up for a ‘halftime’ COT, where we also had the unique opportunity to name a new FNG on a Sunday morning.

YHC, DoubleD, and Redenbacher continued on for 3 more miles. Kudos to DoubleD for picking up the six throughout the workout

Mary: Halftime and post-game stretches OYO

Announcements: Wrightsville Half, A big shout out to those participating in the cold and rainy Frosty-CSAUP. Thank you to M4L for hosting another great F3 Holiday party with #HIM and their M’s. 

Prayer: DoubleD’s wife who is recovering from surgery, CrabLegs, Roger Roger’s grandfather, and additional prayers for continued health throughout the upcoming holiday season.

Sheepdog- Q Round up

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Warm Up: Pax rotated through leading; SSH, IW&HBs, Windmills, Fasio Arm Circles, Merkins, Dirkins and Erkins. 
The Workout: Burpee Box Jumps, then traveled along the brick knee wall. each third shift, three merkins. Lunges between knee walls, and three burpees at each end. Rinse and repeat with a session of Sticky Fingers inbetween. Ended with a review of last weeks armbar. 
Mary: LBCs and 6” leg hold. 
Announcements: CSUP & Christmas Party
Prayer: Norm lead Pax in a discussion on focus and then took us out; CrabLegs and others fighting injurie and sickness, job hunting, and families. 

 

10 days of Christmas

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‘Twas the night before Ambassador, when all through the house

Not a Midget For Life was stirring, that little mouse;

The F3 shirts were laid out by their beds with care,

In hopes that the morning soon would be there;

The Raleigh Pax were nestled all snug in their beds;

While visions of a running workout danced in their heads;

And Yoda in his ‘Southwake shirt, and Frey in his Hoka’s,

Had just settled our brains to work out with these jokers,

The following morning they arose to earn merit,

They sprang from their bed to get some extra credit.

Away to downtown Raleigh they flew like a flash,

To be greeted by My Pleasure wearing a sash.

2 Southwake Pax and 1 from Raleigh,

Ran through downtown acting all jolly,

When what to our wondering eyes did appear,

But only a few cars and 6 more Raleigh F3ers,

So Emeril started the workout so lively and quick,

You could tell from his cadence that he was quite ticked.

And Yoda said he sounds pretty salty,

And he whistled, and shouted, and seemed pretty haughty:

“Now, Yoda! now, Frey! now Pleasure and Elliot!

On, Doc Quinn! on, Hot Tub! on, Walk This Way and Midget!

To the carousel! Let’s burn off those burgers!

Now partner up! Wheel-barrow! Burpees!”

After 1 round meet back up and repeat,

Then walking Imperials and some Merkins don’t cheat;

Back to the start they flew

To do some lunges and squats too—

And then, in a twinkling, back at the beginning

The Pax were barely grinning.

As I drew in my head, and turned it over to Midget

He took us on a jog to kill some clock digits.

Back to the carousel for the last 25 minutes,

Like an army in full pursuit;

Traveling balls caused some to grumble,

Others took ankles without even a mumble

Midgets’ eyes—how they twinkled! his dimples, how merry!

His cheeks were like roses, his nose like a cherry!

His droll little mouth was drawn up like a bow,

As he encouraged the PAX to keep on going;

Into a crabwalk around the circle,

Crab city dips was definitely a rehearsal;

Duck walk, world war two

I think Yoda’s face was turning blue

Ran a couple more laps with a long gait.

Turkish getups to the count of eight,

To finally the circle for Mary;

Thank God for no partner carry

Soon gave me to know I had nothing to worry;

He spoke to the PAX, let’s do Freddy Mercury,

And called out Box cutter; then to Little Baby Crunches,

Spider Man? No Peter Parkers in bunches,

And giving a nod, we flipped for homer to marge;

Midget sprang to his knees, but some were slow like a barge,

Pickle pounders without a partner.

Angry birds, and we all felt smarter—

To finally 8 step absolution

Put an end to this persecution

“Happy Christmas to all, and to all a good night!

PAX: Emeril, Midget for Life, My Pleasure, Hot Tub Time Machine, Frey Daddy, Yoda, Dr. Quinn, Elliot, Walk This Way

Announcements:
Frey Daddy ultra next Sunday 6:30 am
HC for My Pleasures first 1/2 marathon in Wrightsville.  He’s hoping other F3 Raleigh guy will join him.

Prayers: Frey, Crablegs, Ausfart

U-turn

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Warm Up:SSH, IW, Hillbillies, Frankenstein kicks
The Workout: Standard 5 mile loop
Mary: coffee
Announcements: its raining
Prayer: Full House ran 5 miles. Warbucks took it out.

GunSlinger

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Warm Up:

Quick lap around the parking lot
Circle Up
Side Straddle Hop
Good Morning
Arm Stretches
Fazio Arm Circles

The Workout:

The was some new workouts so yours truly demonstrated them before we got started.

New Exercises:
Bent Press
GunSlinger
Also talked about Single Arm Snatch Form

30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
Indian Run around the parking Lot

30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
John Cusack Around the Parking Lot

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

Mary:

Yoga Stretches:
Cat/Cow Pose
Pidgin Pose
Runner’s Pose

Announcements:

CSAUP Tomorrow Morning 6 to 10
Christmas Party at Midgets Tomorrow

Prayer:
Peeping Tom’s Grand Mother
Double D Father and Wife
Crablegs
Ausfart

12 Days of Christmas, Foxworthy Style

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EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt

Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly

PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning

Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.

The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).

12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)

No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts

Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.

Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.

Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.

Redneck 12 Days of Christmas

Lipstick Joins Crazy Time

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Lipstick became the latest crazy to join YHC for a pre-workout workout on this fateful day. Standard Murph was in play with just a 0.5 mile warmup as some injury recovery was still going on.

Warm Up:

0.5 mile run – one lap of soccer fields
The Workout:

100 Pull Ups

200 Merkins

300 Squats
Mary:

None – we rushed off to EC running & yoga

Announcements: N/A
Prayer: N/A