Welcome Ironic and Full House

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Welcome Ironic and Full House.

Thunder claps for Foghorn for wearing a vest.

EC EC: Dawgpound, Emeril, Midget, Lipstick, UTI

EC: Dawgpound, Emeril, Midget, Lipstick, UTI, Axe, 187, Warbucks, Yogurt, Brexit, Chips

Excuse Lexicon: IT Band Flare Up, No Alarm

Warm Up:

Circle Up
Fazio arm circle
10 Imperial Walkers
10 Hillbillies
Good morning
10 Reverse Pushup
15 Squatter Pyramid

The Workout:

Workout
Find Groups of 4 Similar Speed
Indian Run around the 1/2 Mile Loop

Corner:
5 Burpee

Ticket Office
5 Burpee
10 Merkins

Bottom of Ramp
5 Burpee
10 Merkins
15 Squats

Basketball Court:
5 Burpee
10 Merkins
15 Squats
20 LBCs

Lead group came back for the six after they finished their last set.

Total of three laps

Run to ticket office
20 Squat Pyramids

Run to courts for Mary

Mary:

5 Burpee Countdown
LBC
Have a Nice Day

Announcements:

December 15th CSAUP
Some Second F is coming our way in the future

Prayer:

Pablo’s Mom
Crablegs
Double D’s Dad
Dave Bexit’s Buddy from Michigan.  Currently battling burns and infections.

Thanks for letting me lead you guys today.

Challenge Points:

Burpees: 75 => 225
Merkins: 100 => 200
Squats: 170 => 170

Total Points: 595

2019 Southwake – an official region with official “roles”

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F3 Southwake Pax:

Aye – as I have mentioned in a few COTs as we closed out last week, we are moving into becoming an official “Region” of F3.  In order to be an official region, we have to have a few leadership positions in place to ensure smooth operations in all three Fs and other areas.  These leadership positions are:

  • 3F Qs: We need a Q for each of the three 3F:
    • 1st F – Fitness
    • 2nd F – Fellowship
    • 3rd F – Faith
  • COMZ: We will need a COMZ person for communications, social media and a website presence.
  • Weasel Shaker: We also need a position called the Weasel Shaker – he basically makes sure everyone is doing what they are supposed to be – a rule follower.

Since we have been in the incubation stage of an official Region for over a year now. I am going to stay on as Nantan but I think these roles should be renewed with new leaders every year.  Each year, around Thanksgiving, we will nominate new positions.  I have given this a lot of thought – consulted with a few others and I would like to announce our 2019 Southwake roles.  Below is a description of the general duties of each role and the 2019 Pax that will fill the role:

Each of the #HIM below will be reaching out to Pax to form committees for all of these roles – please let one know if you are interested in helping!

1st F Q:  Pikachu

  • The 1st F guy ensures the smooth running of the AOs.
  • He makes sure that SiteQs are doing their jobs, and often will hold regular meetings to do so.
  • 1st F Q also helps to plan and execute CSAUPs
  • He works with the Nant’an and WS to look at growth of 1st F AO plants.
  • He holds regular Q Schools for new(er) Pax, for PHT.

2nd F Q:  Emeril

  • Party Pants. Whether it be happy hours, family picnics, Christmas Parties, or Coffeeteria, this is the guy who makes the donuts.
  • The ComzQ is his best friend, as he attempts to get Pax motivated and excited about Fellowshipping together.

3RD F Q:  Slide Rule

This job is one of the tougher ones… the 3rd F Q really needs to understand the needs and wants of his Pax.

  • He can plant anything from a weekly Bible Study to an open discussion group to a regular community service opportunity for Pax.
  • His role is the essence of the real mission of F3.
  • Male COMMUNITY Leadership. It’s ambiguous on purpose, but it needs to make IMPACT.

COMZ Q :  Gump

It may be obvious, but… This man is the Q for making sure the Pax stay connected to one another.

  • He understands very clearly that 2nd F does not end at the AO or at the Happy Hour. Part of what makes F3 work is a dedicated man to keep the drum beating so that Pax have community one with another.
  • He manages the content of the website
  • He can explore other opportunities for communications: Twitter, Slack, GroupMe, Newsletters, etc. are the tools he uses.
  • Should be reasonably tech-savvy.

Weasel Shaker – Skid Mark

The man which “shakes the weasels” and makes sure they are all doing what they are supposed to do.

  • He is a spreadsheet loving, rule embracing, detail-oriented sort that helps to give the Nant’an the information he needs to effectively guide and make decisions on how to empower Pax to become the leaders they have been called to be.
  • He keeps his ear to the ground, and his finger on the pulse of the Pax with the Nant’an
    • For example: Wednesday numbers are really high, might be time to split the workout; or, I’ve plotted all the Pax houses on this map and it looks like we could use an AO on the other side of town

I would like to begin these “official roles” at the beginning of the year.  I have talked this over with a few others and we feel that the ideal term for one of these positions is 1 year with new leadership coming in every January 1.

I am very excited with Southwakes growth over the past 6 months and that now we are an official region.   You #HIM have made such a positive impact on my life that it is hard to put into words.  I love you all like brothers and I look forward to 2019 and beyond.

Iron Sharpens Iron

Deadbolt

 

Back to Basics- 4 PAX for 5K and 10K routes at AGS.

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A very mild 61 degree foggy morning in the gloom at Any Given Sunday. No magnificent sunrise this morning, but will take these temps as long as we can as we head into some frigid December\January temps in the upcoming weeks. 4 PAX got stronger this morning. One fresh off of string of Raleigh beat downs (Kudos DoubleD), and 3 additional PAX looking to get some training miles in as eyes are set to March with Wrightsville and Tobacco Rd just around the corner. With the rain coming in from the night before, we decided to stay clear of the soggy trails around Bass Lake and Sugg and hit the pavement, with the streets and hills of Holly Springs providing an effective run for this morning’s edition of AGS.

Warm Up: Light jog from mid-parking lot to the back end, butt kickers back to the start, Carioca back down to the far end with a switch in between, Frankensteins back, and circled up for Imperial Walkers X10, Hillbillies x10, Stationary high knees x10, Michael Phelps, Shoulder stretches left arm across body for a 10 count hold, right arm across for 10 count hold.

The Workout: YHC had 2 routes planned- a 5K and a 10K option, with the Womble parking lot as the center point. PAX proceeded on the normal EC Cletus route, with a left on E.Elm to Main Street, right onto Holly Springs Road, then back down Raleigh to Grigsby en route to Womble for a figure 8 around the soccer and baseball fields, with periodic circle backs to pick up the 6. Shout out to Pac-Man for completing his first 5K in 6 years. With a 5K in the books, PAX took a quick photo op,  and YHC and DoubleD continued for additional 3+ miles to complete the 10K.  Remaining route led us down and up the rolling hill of Stinson, then left up Bass Lake. We then took the left onto Earp and continued all the way down to the street behind My Way Tavern. Followed the route to the Barber Shop and proceeded left to come back on to Main Street and then back to Womble.

Mary: Light stretching and mumblechatter

Announcements: CSAUP Dec 15th, great work amongst the SouthWake PAX who participated in the “Ocho” in Raleigh this week- M4L, Pablo, Emeril, DoubleD, and DawgPound.

Prayer: Continued prayers for DoubleD’s family and his dad.  Additional prayers for Pablo’s mom and the families of all PAX.

Do British warm ups really help?

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17 PAX got stronger and faster today at U-Turn with Brexit’s 1 year anniversary at F3.
There was some chatter about the ‘Rebel Walk’ warm up implying PAX looked they all $hit themselves… This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!

Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.

The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.

A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…

Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.

Prayer: Pray for Dauber’s Bowel movements during the run along with unspoken requests.

The Slide Rule Guilt Trip

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Special thanks to Slide Rule for guilting Dauber and Nemo into posting GP but then bailing out.

Warm up:

10’s –  Good Mornings, Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH

The Workout

Mosey to Bathrooms

3 sets 20 ct Wall sits &  Balls to the Walls

Mosey to the Rock Pile – rotate rocks around circle between sets

  • 4 sets of 20’s – Curls,
  • 4 sets of 20’s Overhead Tri-press
  • 4 sets of 15’s Ground Pounders (Deep Squat w/ Overhead press)
  • 20 Windshield Wipers with Rock extensions

Mosey to Playground for Aik’n Stations

  • Aik’n Abs: 20 LBCs, 15 Rockies, 20 ct 6 inches & Chillcut Planks
  • Aik’n Arms: 10 Merkins, 10 Dips, 10 Derkins, 10 ct standard plank (rinse and repeat twice)
  • Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps
  • Aik’n Abs: 20 cts of Pickle Pounders, WWIIs, Homer to Marge, Box Cutters
  • Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman & Shoulder tap planks
  • Aik’n Legs:  20 ct Squat hold, Mountain Climbers, SSH, High Knees, 7 OYO double Merkin Burpees

Announcements: Nemo’s Ugly Sweater Christmas Party tonight (special thanks to Jeanette), Reminder to sign up for Wrightsville if you haven’t already.

Prayer Requests:  For health and happiness for the Men and families of F3, For all the students dealing with the stress of finals and major papers/projects, Lipstick’s Grandmother dealing with Dementia,  for DD and his family going through a tough time, for everyone’s marriage (reminder that we are one in Christ and to reflect His love for us through our relationships with our spouse)

Sheepdog- 1000 strikes

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Pax of 7

Warm Up: Norm covered the warm up with a jog around the parking lot,  Butt Kickers, High Knees, Frankensteins, Fazio Arm Circles, Imperial Walkers, Hillbillies, & SSH

The Workout: Ring of Fire; Pax cranked out 1000 strikes while rotating through various workouts; merkins, dips, squats, squat kicks, & crab toe touches.

Mary:  Brought to you by LipSync, Pax wrapped up with LBCs, LSF, Freddy Mercurys, Box Cutters, & Windshield Wipers.

Announcements: CSUP, Suggly Sweater, 2F, Wolfe needs

Prayer: CrabLegs, Noah’s Ark travel, Families.

Sticks and Stones

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16 PAX: Overheard during the workout: At STONES, we’re pushing this rock around the whole parking lot? and Wait ’til you get to 30 wonder bras. On INDIAN RUN, I’m confused! At STICKS, Yogurt, you gonna join us on this STICK exercise? And of course, at COT, continued trash talking about Slide Rule and Slack…

EC: 187, Axe, Banana Seat, LED, Warbucks, ChIPs

Warm Up: Mosey to amphitheater

SSH x25, GM x15, triceps stretches 10 sec per side, shoulder stretches 10 sec per side, dips x25

The Workout:

STONES: Mosey to “stone” pile and parking lot

Three laps, arm exercises with counts of 10, 20, 30 at each corners; finish lap with burpees x1, x2, x3

Lap 1: Bear crawl, pushing rock as you go (aka skidmark), arm exercise = 10, 20, 30 curls

Lap 2: Lunge walks with rock, arm exercises = 10, 20, 30 overhead presses

Lap 3: Run/walk with stone overhead, arm exercises = 10, 20, 30 wonder bras

SAND: “Modified Indian run.” Carry 40 lb sand bag as you advance to front of line. I didn’t fully think this on out, so there was lots of confusion. Eventually, I think everyone carried the “baby.” Next time, instead of passing the baby back down the line, the each PAX needs to advance to the front of the line, which pushes the PAX holding the baby to the back of the line. Then, the PAX holding the baby runs to the front. PAX advances one at a time past the baby, PAX with baby runs to front. Rinse and repeat.

STICKS: (firewood logs): Select log from Delilah (Blue Tacoma)

Burpees in “sevens,” carrying stick to top of parking lot, executing burpees, carry back down, execute burpees, rinse and repeat.

Mary: Merkins x20, low slow flutter 20, protractor 45 degrees—hold for 30 count
Announcements: Nemo Ugly Sweater Party Dec. 1, bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble; UTurn, led by Brexit at his 1 year anniversary
Prayer: Crablegs and family, grateful for F3 community and opportunity to lead

Didn’t Even Have to Poop

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Pax of 11 came out for a promised no running beatdown by Pikachu & Lipstick (Pikachu’s Lipstick?) at Crazy Ivan. Brexit even ran a mile before the workout and Crosby switched from Cletus based on the promise of no running.

Warm Up:

Lipstick circled us up for some arm and leg stretches followed by:

SSH x20 IC

Daisy Pickers x10 IC

Then we grabbed our kettle bells for the beginning of legs.

The Workout:

Lung walk (with kettle bell held at chest, focusing on form) halfway down parking lot.

Deep squats x20

Curtsey squats x20

Lung walk rest of the way down the parking lot.

Deep squats x20

Curtsey squats x20

Box cutters x20 IC to give the legs a break

Lung walk back down half way and hand it off to YHC.

We started to mosey our way to the Amphitheater, but Cletus was hogging it so we double back to the first parking lot line for the evolution of the burpee. We started with a new exercise YHC thought up for this Q – the Kurpee. It’s a burpee with the kettle bell – you hold the bell when dropping for the merkin (and do the merkin uneven – one hand on the bell), and when coming up out of the plank drive the kettle bell overhead into a lockout and then bring it back to your waist and then switch hands for the next rep.

We lined up at the parking lot line – 1 Kurpee at the first line, 2 at the 2nd, etc up to 5.

After a 5 count we went back the other way, doing Turkish Getups this time.

By now the ampitheater was cleared out so we moseyed over there, John Cusack & 10x Tricep extensions IC on the way.

Pax lined up along the short wall for some upper back rows – one hand and leg on the wall, the other on the ground.  5 rows per kettle bell with the pax rotating through to each kettle bell once (11 total). We then spun 180 degrees and did the same thing for the other arm.

Mosey back to the parking lot (John Cusack of course) where YHC brought out his speaker for a musical finish with Roxanne – Merkin for every Roxanne, Plank Jack for every Red Light, holding plank otherwise.

Mary:

YHC lead some yoga – Downward Dog, Runners Pose, Pidgeon.
Announcements:

The Frosty CSAUP Dec 15th – Womble, 6AM

Christmas Party at Nemo’s Saturday.

2nd F at Dunkin after.

Prayer:

Lipstick’s grandmother – prayers for the family.

Chips & Brexit echoing the importance of prioritizing our M’s over jobs and other things.

YHC took us out – always an honor and privilege men.

2.0 at Crazy Time!

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Pax of 3 for a jam session at Crazy Time. With Pikachu and Crosby on the ramp up from the IR Gumby was the only one running.

100 pull ups

200 merkins

300 squats

And we were all off to Crazy Ivan.

Droppin’ Plates

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Warm Up: SSH , Cotton Pickers, Imperial Walkers, Hillbillies, Over head stretch both, across chest stretch both

The Workout: Partner Workout : One doing exercise. Other performing exercise with Plate.

Plates can’t touch the ground: Penalty of 10 Double Merkin Burpees

45lb plate x2

25lb plate

Ampitheatre
Dora
300 LBC’s. Plate Hold over chest on your 6
200 Squats. Plate John Cusack
150 Merkins. Plate Plank Hold
100 Dips  Plate WWII’s
50 Burpees Plate Squat Hold

Mosey to Back P Lot

Same partners

Cinder blocks / Plates
5 lines & Back
Bear Crawl push Block/ Plate Hold Plank

50 Curls Block/ Plate Curl

3 lines & Back

Plank shuffle dragging Block/ Plate Hold Plank

50 Curls Block/ Plate Curl

Repeat Bear Crawl/Plank Shuffle

Mary: 5 Double Merkin Burpees
Announcements: CSAUP Dec. 15 starts at Womble 6am .. 2nd F Tapline
Prayer: Many injured seeking fast recovery. Crosby’s Son’s Dad’s Mom(That’s a lot) is not doing very well. Continue to show up and become better leaders in our community. Crab Legs. Several others & unspoken.