High Leg Kicks

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4 pax this morning on a lovely, dry February morning. YHC thought he was gonna be by himself as Pax didn’t roll in until 5:25. Guess when Midget buys fritters everyone goes there. Shovel flag planted and we were off.

Warm Up: 10 slow squats on the Q’s down and up. 10 cc Side kicks each leg and 10 cc front to back kicks each leg. Just FYI Brony can put his leg above Peak Week’s head. Simply amazing.

The Workout: Brony and Peak Week off for a ruck. 187 and Skidmark did some hill and speed work. No burpees, merkins, or any of the sort. Varied the pace from 1/2 marathon to mile pace around Bridgeewater with lots of hill repeats. Covered about 4 miles.

Mary: Some stretching to work the tightness out and try to get as limber as Brony.

Announcements: Nothing new

Prayer: Shredder, Crablegs, Buford healing

Q Source “Preparedness”

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“Preparedness” qsource topic last week was key for me this morning.  Encourage everyone to check the source out on F3nation.com if you haven’t yet. It was great to lead you guys and welcome 28 men including 2- FNGs. Randy(China Grove) and Jeff Toke (Centerfold)

Warm Up:Jog around courts

20 ic SSH, 15 ic good morning, 10 each ic hillbilly  and imperial walkers, 10 gazing arm circle forward and reverse ic, 6” extended arm pulses ic
The Workout:count off and partner up. Each group grabbed a medium rock and met at end of lot

Alarms was the exercise of choice

A(arms) p1-curls/triceps p2 -bear crawl50yds Switch

L(legs) p1-goblet squats p2 -alternating lunges 50 yds Switch

A(abs) p1-wwII w/rock p2-peter Parker’s 20 IC Switch

R(run) p1- run around courts p2-sprint to end of lot and backward run to start. Switch

M(merkins) 20- paddy cake merkins, p1-20 diamond merkins p2- 20 wide merkins Switch

S(squats) p1-squats, p2- 5 shuffles , burpee 50 USA and back.  Switch

Mary: Fedex volunteered to take on Mary

lbcs, pickle pounders, homer to marge, low slow flutter, 6”, 45degree hold, 90 degree hold, American hammers, windmills, and 5 burpees oyo.

Announcements: new slack channels for triathlon s, rugged maniac(price increase Friday) run/bike/run event next week(Matt, Randy mentioned this but I don’t recall how to sign up, more details would be great if you talk to him)

take me care of the women in your life this Thursday. They may say they don’t want anything but don’t buy that!!!

Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.

Roses are red, Dora’s fun too

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After a pre-blast poem and the disclaimer of running, PAX of 8 got stronger this morning at Purple Cobra.  YHC led a Dora style beatdown to keep everyone warm on this cool raining morning.

EC: Emeril, Warbucks

Warm Up:

Warm up lap around the gas station and circled up for:
SSH x30 IC
Good morning x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Daisy Pickers x10 IC
Moroccan Nightclub x15 IC

The Workout:
Broke into 2 groups of 4 for an Indian run behind Harris Teeter and over to the back of Planet Fitness parking lot. PAX partnered up for a Dora style workout.
Partner 1 did exercises while partner 2 runs to end of parking lot and back until all exercises were completed. YHC couldn’t remember star jumps, so PAX got a short break before the pain began. Dora (shapes edition) consisted of:
100 diamond merkins
200 star jumps
300 Sir Fazio arm circles

Quick feet on the curbs and mosey back to start for Mary.

Mary:
Plank-o-rama for the 6.
When YHC called PAX to their 6, mumble chatter broke out about staying dry until Mary…
American hammer x15 IC
Dying cockroach x15 IC
LBCs x15 IC
In-and-outs x10 IC
Heart cutters x10 IC
Homer to Marge x10
Pickle Pounders x10 IC

With a few minutes remaining, YHC led some yoga stretches to loosen up legs.
Downward dog , runner’s pose, and pigeon pose.

Announcements:
See social media for Pikachu’s announcements
Fritter challenge starts tomorrow at Possum Trot
F3 Raleigh CSAUP – The Mule on March 9th for those not running Wrightsville
Deadbolt reminded us of a great quote from Kid Cracker for this rainy morning (link).  “Motivation is the drug of choice for those that are uncommitted.”

Prayer:
Quick recovery for Shredder’s knee.
Marriages of PAX, some struggling.
Praise for Carpex brother Swag’s M. Successful breast cancer surgery yesterday.

YHC took us out.

Wet morning, will they come?

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Pax of 8 came to the nutcracker, Flanigan (YHC) wanted to bring some memeries for his second to let Q

Norm, peak week, slide rule, breach, pac man, wiggly and da business came for some entertainment

Warm Up:jogged around parking lot, circled up for SSH x 20, hillbillies x20, Moroccan nightclubs x 20, good mornings x 10
The Workout:even numbered pax grabbed some cinders and John cusacked to the track from front lot. Half way, did 10 squats with blocks. Kept on moving, Heard some moaning from the blocks over head, knew it would be a good start to the day

split up in groups of 4, dropped 4 blocks in opposite corners of the track, later out the beat down; corner one wonder bras with blocks x20, reversed lunges to next corner, 20 merkins, jogged along straight away to corner, 20 squats with blocks, wheel barrowed to corner, LBC x20 (IC slide rule!!!) jogged back to first corner, repeat. Goal was four laps, got in 3.5, clocks a ticking

John cusacked blocks to bricks, hope they stay put. Jail breaker to front of school to circle up
Mary: LSF x20, dying cockroach x 10, 20 merkins
Announcements: 2.0 workout this Saturday at bond park with carpex. They will host 3rd Saturday of the month, south wake has the first Saturday  starting in March, emeril and blue hen have the Q
Prayer: shredder and princess cut who was on mind and haven’t seen in some time. Anyone who knows his where about a or contact info, let’s reach out to him.

 

Breach took us out

PS- breach and I have one more Q at the nut before norm and wiggly begin to crack some

All Aboard!

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There’s something special about being out there for the launch of a new AO. Was an honor to open Downtown Train this morning. This new AO offers start time with EC 0505 and hard start 0530.  Central location, and looking forward to the day the parking deck is open for business (and when I say business, I mean a whole new dimension of South Wake boot camp style beatdowns).

Downtown Train disclaimers:

  1. The areas we will use include houses, and we must always be aware of our cadence and mumble chatter as to not become a nuisance to any of our neighbors.
  2. The area is pretty packed with roads and buildings.  This introduces a safety risk and we must never be complacent as we work our way on, across, up, down and around these roads.  There are more people out driving at this time than we might think.  We must look out for them and each other.

First official HC was Peeping Tom.

First official excuse lexicon/fartsack was Deadbolt with a 4:29am slack post “both feet hurt this morning” – all good, nice to get that 1st fartsack out of the way early. Mondays are tough sometimes.

1 on hand for EC as YHC introduced a route that takes us up Cemetery Hill, out on Holly Springs Rd, down to 55, around the pole and back.  2.15 miles, really good hill early on. Lots of excitement as I returned to the lot to see a solid TURNOUT at the ready to put in some work. Dauber showed off his selfie skills to get the whole group in the shot.

11 #HIM were on hand and at the ready as we gathered in the public lot, now to be known as the “start lot” and got ready for the launch.  “All Aboard!”

Warm Up: On the jog to warm up we headed up Ballentine, across Main, left on Raleigh, left on Center, left on Avent Ferry and circled up in the main municipal lot.  Did a warmup set that included SSHs, Fazio Arms ICx10 F and R, Mt. Climbers, Goof Balls (a Nemo classic), Arm Stretches

The Workout: On the jog towards Library Hill with a stop along the way for some happy feet both directions followed by some little box jumps on the curb. On the jog down Library Hill and circle up in the lot at the pool. Jack Webbs 1:3 to 10:30 and we set up on the grass next to the filter room. A few thought the grass was pissed stained and that was the smell, but the stains were from the chemicals and the smells were from a more immediate source. Either way, we knocked ’em out. No fire ants to deal with so that was a plus. Recovered on the jog back up Library Hill (BS, that ain’t no recovery jog). Mosey to the south side Library lot for a set of Plank Indian Run with Bear Crawl from the back. When you reach the front you call a plank exercise and next man is on the bear crawl. Mosey to side Library lot for a set of classic build a bears. 6 times around your spot stopping at each corner for 2 merkins. Need to add that we did some filler sets of SSH ICx30, 40 then 50. On the jog back to start lot.

Mary: Solid set of plank-o-rama

Announcements: Check the slackbooks, upcoming 2.0 workout

Prayer: Several items of prayer and praise and YHC took us out

 

There’s Gloom at Night

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A cold mist and the lights of the Womble Park made for an eerie gloom. The temp was a long way from the 70’s last week but 6 Pax still posted.

Warm Up: 1 mile
The Workout: some worked on the murph and others focused on core and stretching
Mary:
Announcements: 2.0 workout
Prayer: Shredder, Crablegs

A “BREATHTAKING” morning in the Quay

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A “BREATHTAKING” morning with Spring Peeper season right around the corner (see following link): Frog

Warm Up

A fun jog around the track and up the small hill to the soccer field for warm up consisting of: Good mornings, daisy pickers, SSH and Frankensteins

 

The Workout

Jog to the rock pile and John Cusack to the parking lot

Rock suicides with curls for the girls and overhead press

11’s with Wonder Bras > jog around bathrooms to pavilion > Derkins

John Cusack rocks back to rock pile

Jog to tennis courts for partner jumping burpees

 

Mary

WWII, Freddy Mercury’s, Homer to Marge and Have a Nice Days (with meditation, prayer and reflection)

 

Announcements

NC Spring Classic 8K and 16K April 27th. Get 10% off with F3SW2019

7th Annual F3 Raleigh Mule is the same day as the Wrightsville Half/Full Marathon

 

Prayer Request

Crab Legs; Shredder and the many sick people out there

RESPECT to 50

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Another day in Paradise
City that is. 13 total PAX showed up to get stronger in a drizzling gloom this morning. We lost one about mid-workout due to some health concerns. Flag was planted, speaker was hidden, no FNG’s. Let the party begin!

Fartsack: ShamWow! (late scratch)
Double Fartsack: Crosby (EC + HC)

Warm up:
Run up to top parking area near tennis courts. Carioca, both sides.
Smurf Jacks x20 IC
Windmills x10 IC
Bat Wings x20 IC (4 sets)
Daisy Pickers x10 IC

The Thing:
Partner Up
Miyagi Merkins x20 (Always look eye) – head up for better form

Mosey over to parking spaces near restrooms
Wheelbarrow the parking lines with 5 merkins at each corner facing the same direction, switch partners, Rinse and Repeat

Mosey over to short wall at top of ramp
P1 – Box jumps x15
P2 – Monkey Humpers x15 IC

BTTW Beast Mode – shoulder taps on 1 & 2, vertical shoulder press on 3 & 4 x10 IC

Side step squats down the ramp. Sumo squat then tight squat alternating about 20 yds, lunge about 20 yds, then run to bottom of the ramp.

At the bottom of ramp. Contra burpees (add 1 merkin each rep) x10 (45 total merkins)

Ramp suicides. 4 cones. Run to 1st, run back, run to 2nd, run back, etc
 squat hold for 6 when done at bottom

Mosey to lower parking area
Nipplers x10 IC
Right leg up nipplers x10 IC
Left leg up nipplers x10 IC
Hand release merkins x10 IC
All with no break, stay in plank
Mosey back to bball court

MARY: 6 mins 47 secs of Mary (Length of Paradise City song by GnR)

Start at the beat drop
Freddy Mercury x28 IC
Stop at first whistle blow

Start at singing
American hammers x15 IC
Stop at course

Start at guitar riff
Box Cutters x18 IC
End at course

Start at “So Run”
LBC’s x29 IC
End at drum roll

2 min warning, all IC double time, start at fast part
Homer to marge x20
LSF x20
Pickle pounders x20

Talked about RESPECT factor. Men that are over 50 doing in F3 should be an inspiration to the younger guys. For me to even think about doing F3 for another 10+ yrs and reach 50 would be a challenge. Use these men to lean on. They have been around the block a few more times and can share wisdom to all of us. Hats off to you guys!

Name-O-Rama

Announcements:
See FB and Slack today for updates, Fritter Foundation should have big induction this Friday (especially since M4L is paying)

Prayers:
Shredder should get results today, Crab Legs and those battling ALS, all of our marriages (V-Day this Thursday)

Thanks to Skidmark for accepting my Q request at PC. I hope everyone enjoyed the new stuff and the Mary session left you pumped up for the day. It’s great to see so many new PAX there. Blessed that I could lead this morning.

BS Out!

Strava Stalking

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13 men got stronger at U-Turn on Saturday morning. Aquaman couldn’t remember all the names so I did my best strava stalking to capture the Pax.

Warm Up: The usual I suppose
The Workout: Standard 5 mile loop with some modification
Mary:
Announcements:
Prayer:

Clear Skies, Sunrise Views, Can’t Lose..

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A brisk 28 degrees at game time. Clear skies with hints of orange provided the perfect backdrop to what would be one of the best sunrise runs of the year at AGS. If you haven’t posted yet to this AO, you need to try it at least once. I’m not just saying that as the Q, but honestly, there is no better way to start your week than with some miles to clear your head…oh yeah and the gem of AGS- the sunrise views.

Flag planted as Deadbolt arrived. He was then followed by Coal Ash, who was seeking his first AGS experience. Lipstick was a late scratch on Slack and no sign of Kid Cracker, who had shown some interest in running the Bass Lake route based on an earlier post to social media. Not sure if he ran it this morning, but hoping he was committed and not motivated.  YHC was open to an audible this morning if majority of the PAX wanted to run the lake, but the 3 PAX that were present decided on the hill route that was planned for this morning.

6:30am hit and started with the following warm up.

Warm Up: Light jog to far end of the lot w\Carioca back left to right and then switch right to left at the half way point to the start. YHC gave quick instruction to follow to the paved path around the soccer fields, stopping at the picnic table shelter for Imperial Walkers x10, then a quick mosey to the Crazy Ivan lot for Prison Squats x10, another quick run to the 3 corner for Hillbillies x10. PAX then performed toe walks\heel walks to stretch the calves. Butt Kickers with alternating Frankenstein walks back to the parking lot starting point.

The Workout: This week’s route started us downhill on Stinson. At the top of the hill, we took a left on Bass Lake and proceeded straight to some new territory- Rhamkatte. Always driven by it, but have never run it. After the views we saw today, we’ll be back. The new territory provided a gradual incline on the aptly named Jones Hill Road. To the right, you could see the glow of orange, pinks, and blues of the sky in the distance as if it was beginning to catch fire. PAX rounded Jones Hill Road to the end of the construction and pushed up Old Ride Drive now with the sunrise on the left. Proceeded downhill, taking a left on Holly Springs Road and then a right on Linksland. Heading down Linksland, PAX took a right on Salem Ridge. This provided just enough distance to mentally prepare for the the two hills YHC planned for miles 5 and 6, up Bass Lake and then eventually back up Stinson. As we approached Stinson, Coal Ash came back to pick up the six, first YHC, then Deadbolt. All PAX gave each a look at the top of Stinson, knowing that we had a little less than a mile and one more hill to climb. “One more, let’s do it” was the call and tackled the hill together. As we reached the first lot (Crazy Ivan lot), performed one last loop to pick up the 6 and then attacked the last stretch with a jail break. A great push by Coal Ash who helped YHC find another gear I didn’t think I had. As the saying goes “Iron Sharpens Iron”.

Deadbolt proceeded forward (YHC short changed him on the route) at a solid pace half way around the soccer fields, with PAX continuing to follow. I was hoping for a cool down run during this segment, but it felt more like a continuation of the jail break. #strong

Quick walk back to the tennis court lot for COT. Was joined by Farva, who got a Ruck in this morning around the Lake. A great way to start the week and an even better way to start the morning.

Mary: Stretches w\mumblechatter
Announcements: Wrightsville Half-Full\The Mule March 9th. Carpex Dad 2.0 workout next week Bond Park. Tobacco Half Marathon-March 17th

Prayer: Shredder-praying for a speedy recovery. Double D’s dad, Moby’s Dad. Deadbolt took us out.