Turning Water Into Coffee

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PAX: Straight Cash, UTI

Warm Up:  This was more mental than physical.  Despite the sound of consistently louder and louder drops of water hitting the roof as my alarm went off at 5:30 AM, I got out of bed with my correctly set alarm (No mis-fire today Skidmark).  I proceeded through my pre-workout ritual which gave me a little time to sit and read a few articles on the best attire for a run in the rain.  Following said ritual, I pulled together the best of what my closet had to offer and went down stairs.  Checking-in with Straight Cash, who had DM’d me the night before, I re-confirmed his HC for a clowncar to AGS.  He got in the car and we both agreed this wasn’t smart but we committed.  If other PAX showed and committed as well, we were in it for the long haul.

The Workout:  We did expect to meet some hard core PAX at Womble.  Upon arrival at approx 6:29 the lot was empty.  We gave it the old 5 min. rule and in at 6:34 and about 30 secs we watched as a lonely car made its way over the speed bumps on Stinson.  The car passed Womble and we started talking game plan.  The rain was a solid “yellow” for the next hour on AccuWeather’s MinuteCast…  So the next debate was Starbucks or Duncan.

Mary:  We were reassured by Draper with our decision to go for coffee, he had also called off his Harris Lake run this morning due to the heavy rain.  At least we weren’t alone.  Straight Cash and I sat at Duncan and covered a broad spectrum of topics both F3 and personal.  The shop itself was pretty dead with the occasional customer strolling through.  There were some questionable cleaning practices in play on the AC intake as the manager or other employee sprayed some sort of aerosol upward onto/into the vent.  I hope it was on the up-and-up and they weren’t simply spray painting the vent cover white for appearances.  There was a definite spray paint smell…

Announcements:  Based on our own mumblechatter I’ll call out the following announcements…

  • BRR hangout Jan 22 – Black Dog Bottle Shop, info on the Facebook and the Slack
  • Breathtaker up for grabs weekly at Cletus – Benefits charity, many ways to contribute either through auction, donation, and even getting others to sponsor you to carry the vest.
  • Convergence Lunch in RTP – Look for updates on the next one on the typical channels.
  • QSwap continues next week SW goes to Carpex.

Prayer:  Selfishly – please pray that Straight Cash and I don’t have some sort of lung-related issues from the DD fumes.

vvv  – Super creepy confirmation of whereabouts and timelines sponsored by Google – vvv

Compression packages

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U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.

Fartsacks: UTI – Alarm Misfire??

Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford

Sheepdog – frozen Sugar

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Pax of 8 with 3 EC; Beater, Farva, & Shedder.

Warm Up: Norm led Pax through some Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Fazio Arm Circles.
The Workout: YHC Started with Build a Bear, Striking in cadence (150 total) then slowed it down and focused on technique. Rotated through Merkins, Wedging, Military Merkins, back to Wedging, Capoeira Merkins, and then ended on an Americana Arm Bar.
Mary: LBCs (short on time)
Announcements: lots of announcements on Facebook and Slack. BT Challange, q-source, q-swap.
Prayer: Beater’s neighbor. Injuries and health.

2f2f January

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2nd F Carpex/SW Convergence!

Starting this month, the second Friday of every month, we’ll have a 2nd F lunch convergence with the men of Carpex!

The Location:

Rookies, RTP

Fun fact, one of the owner/managers has a PhD in bio chem, I overheard him telling the other waitresses.

Fun fact part 2: a buffet Pizza is an excellent decision for 19 hungry PAX.

@uti got there early and cleaned out the buffet before the rest of us arrived.  When I got there a few minutes before 12, he was sitting alone at a table of 20 surrounded by 8 empty plates.  He greeted me with a breadstick in one hand, sweet tea in the other.  Thankfully everyone else was close behind!

The pax:

19 hungry HIM converged.  12 from Carpex, 7 from SW

South Wake: UTI, The Natural, Breach, Slide Rule, Nemo, Yogurt, Warbucks.  Rut was unfortunately a late scratch.

Carpex:Pierogi, Ma Bell, Michelob, Spit Valve, Imp, Earhart, Deuce, Hot Spot, Beaner, Dumpster fire, Hi liter, Khakis

The fun

Pierogi’s lunch count gets us the following:

18 salads … 58 slices of pizza … 7 Pepsis, 9 iced teas (mix of sweet and unsweet) and 3 waters.
Sneeze guard was, thankfully, unnecessary.
Average tip was 20%.

I’m not sure if he ate all that, or if that was UTI. Either way, we put a hurt on the buffet.  I did eat a salad, please tell my wife.  My pizza: salad ratio is way higher than 3:1, though.

I think we only talked about slack vs Facebook for like 80% of the time.

Next up:

Carpex picks the location for February 8.  Mark your calendars!

 

No Time for Name-o-Rama

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Warm Up: Circle up for SSH then a big lap around the field with special stops. Stop 1: playground for pull ups and mountain climbers; Stop 2: shelter for derkins and dips; Stop 3: fence for 1 leg people’s chair; Stop 4: fence again for Balls2Wall.

The Workout:The group divided into two teams because of size.  Team 1 on the Pain Stations, Team 2 on alternating dealer’s choice exercises.

Pain Stations: 100ft 3inch fire hose drag (used as timer); 50ft 3inch fire hose carry; kettle bell swings; jump rope; battle rope (PAX alternating through exercises and doing two sets before switching with other Team).

Mary:

Polish Hammers (if that’s a thing) led by Emeril

Homer to Marge

Have a Nice Day

Announcements:

Q Swap continues next week with SouthWake taking over Carpex.

Shirt Order still open for the new Tiger Hawk design.

Prayer:

Raleigh PD Officer Ainsworth who was shot on Wednesday.

Roger Roger’s grandparent battling cancer.

Unspoken prayers

 

CHiPs Word of the Day

Disruption-to interrupt the normal course of something

In the heart of a man inertia will reign–absent a Disruption (F3QSource)

Be a Disruptor like Jesus.  Read Luke 13:10-17 to see how Jesus was a Disruptor after he healed a crippled woman in the temple on the Sabbath.  This did not go over well with the synagogue leader who yelled at the people in the temple, saying “there are six days for work. So come to be healed on those days, not on the Sabbath.”

 

*The PAX were so worn out by the workout, or maybe it was the cold, but we totally forgot name-o-rama.  Sorry I dropped the ball on that one, but what’s funnier is that no one even noticed until we got to DD for coffeeteria.

Crazy Cold

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Pax of 2 for a cold Crazy Time. Vests were worn for warmth.

Vests:

Crosby – 12lb

Pikachu – 20lb (Breathtaker)

Warm Up:

1st mile
The Workout:

100 pull ups

200 pickle pounders

300 homer to Marge
Mary:

2nd mile
Announcements: N/A
Prayer: N/A

34 for Team Globo Gym at Carpex QSwap

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QSwap week day 2 continued at Purple Cobra with YHC + 33. Riptide from Carpex on the Q.

Some did EC, while some ran from their neighborhood.

Warm Up: lap around the parking lot and behind the buildingbuilding . Circle up for some exercises by the bank.
The Workout: mosey to the flag and separate into 4 groups.

Group 1: lunges with concrete pipe and overhead press

Group 2: dying cockroach

Group 3: bear crawls

Group 4: lap around the building

We did these each 3 times or more.

Mary: I should have wrote the BB earlier but can’t recall what we did .
Announcements:
Prayer: Riptide took us out .

Square Up

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Four PAX showed for a “wing it” beat down by YHC. Sometimes you are not sure what you want to work out but veteran Q’s should be able to easily show up and deliver. This is how it went.

Warm Up:
Jog around the parking area with some carioca’s, high knees and butt kickers.
Square up for warm up exercises.
SSH x40 IC (speed up after 25)
Windmill x15 IC
IW x15 into HB x15 IC
Lower body stretches into upper body stretches

The Workout:
Pair up. Mosey over to the blacked out baseball diamond.
Round the bases with partner carry. Switch partners back at home plate.
Wheel barrow around the bases. Switch as needed. Repeat so each PAX completed the bases. Squat hold for the six.

You know I’m all about that base…
Broad jump to advance to each base with an exercise together at each.
1st base – 20 Merkins (good form)
2nd base – 20 Plank Jacks IC
3rd base – 25 Gorilla squats
Home – celebrate with 10 burpees OYO (good form)

Rinse and repeat but advance with lunge walk

Improv – Headed to dugout in the lower field where pull up bars are located
Partner 1 does 5 pull ups while P2 AMRAPs dips on bench. Switch. 4 rounds of each

Mary:
Mosey back up to the flag for some quick mary.
LSF x20 IC
In and Outs x20, six inch hold at end
Rosalita’s x20 IC

Verse:
James 1:5 NKJV
If any of you lacks wisdom, let him ask of God, who gives to all liberally and without reproach, and it will be given to him.

Announcements:
See FB and Slack

Prayer:
Modify’s mom passed away, Raleigh PD shot last night, Buford’s recovery, DD family, Burt’s mom with breast cancer.

Norm took us out. It was cold but not too bad. Thanks for posting gents!

BS Out!

Are There Possums in Cary?

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25 PAX make the journey from near and far for the Wednesday AM edition of Q swap week with
Carpex.

QIC: Red Ryder & Rooney

PAX: Burt, Hi-Liter, Nerf, Disco Duck, M4L, The Natural, Pac Man, Particle Board, Pablo, Pivot,
Cowboy, Coney, Anchovie, 16-bit, Fonzie, Gump, Doc, LED, Warbucks, Stove Pipe, Banana
Seat, R22, Sugar

Red Ryder leads the first half. First exercise, Pledge of Allegiance.

Warm Up
Mosey for 1 lap around the tennis courts and circle up for Good Mornings, Sir Fazio Arm Circles
both ways, Overhead claps, Steve Earles, Daisy Pickers, Control Freak Merkins and 10
burpees OYO.

Thang 1
Mosey to the tennis courts and line up on the far left baseline. Tiny 11s, imported from nearby
Churham, call for a modification of the 11s we all know and love. The mode of transportation
from one baseline to the opposite is the infamous Bear Crawl. Following the requisite number
of Scorpion Dry Docks, the PAX Crawl Bear back to the starting point and complete the
requisite number of Monkey Humpers. Upon completion, BTTW until the SIX are all accounted
for. Red Ryder turns the reigns over to Rooney for…

Thang 2
Partner up, with each team grabbing a non-traveling rock. Move to the end of the parking lot
nearest Field 1. Time for Dora – 100 tricep extensions, 200 curls, 300 squats. While partner 1 is
completing said exercises, partner 2 runs to the field 2 scoring booth and back. Repeato until
complete. Return rocks and circle up for…

Mary
A pretty typical 3 minutes of Mary ensues, with Rooney calling some of the most excellent
exicon favorites such as American Hammers and Dying Cockroaches. All was going smoothly
until a very rotten odor, resembling that of dead cow that was left in 105 degree weather for at
least a week, began to emanate throughout the Mary circle. For the first time in known F3
history, fart penalty burpees were called.

Announcements

Clothes and shoes being collected for Healing Transitions, volunteers still needed for A Night to
Shine at HCC.

Prayers/Praises

Burt’s family with loss of his FIL, Crab Legs, Ausfarht

Red Ryder took us out. Thank you for your hospitality and enthusiasm. And special thanks to
CHIPs for being the HIM to HC me (RR) until YHC gave in a posted for the first time.

A Little Moist, eh

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Running 4 the John – Speedwork Edition

15 PAX came out to join us in a little shake-up at R4tJ.  Great showing given all of the draw from QSwap and Fritters!  Thanks as always for showing up and allowing me to lead.

Warm Up:

 

The Workout:

YHC provided some colorful chalk for PAX to mark their laps. On Lipsticks first lap he provided a different kind of mark behind the dumpsters at the first turn.  I dont think I need to tell you to steer clear of the dumpsters but just in case…

Once the laps were done, the group went backwards on the course forming a bigger and bigger Indian Run chain as we picked everyone up on the way (Nemo ignored us and kept running per the pre-blast.  I appreciate Nemo reading the pre-blast and sticking to the plan and the end, he was rewarded with covering more miles than any of us).  Half way around by the dumpsters we had picked up everyone, we turned around and continued the Indian Run until we turned the corner by the tennis courts.  A jail break was called and we all bolted for the basketball courts.

 

Mary:

For time, an audible was called to move into Mary and cancel the 1 mile cool-down (repeating the warm-up).  Dawgpound was nice enough to lead us in some yoga stretching which had the whole group making some “noises”.  Table Top, Pigeon Pose, Runners Pose, and Cobra Pose were among the rotation.  Thanks for jumping in on the cool-down Dawgpound.

Announcements:

  • ATT Long Ass Run – Get your name on the RSVP for lunch so Blue Hen can get a reservation in.  It’s in early Feb, check your Facebooks, Slacks, and Twitters for details.
  • BRR Team Formation Meet-up – Jan 22 at BlackDog Bottleshop – FB and Slack have the details, message UTI for more if you need it.

Prayer:

  • Buford, recovering from surgery – may be out for 6 or more weeks – Dawgpound looking for an opportunity to get him out of the house when he can so stay tuned for a 2nd F
  • Doug Stein – Done with surgery and in PT, wife has a scheduled C section and he wont be fully on his feet by then
  • Ausfart – Lots of prayers for Ausfart, sounds like he is out or will get out of the hospital soon for some home recovery.