Not Shorts Weather Yet

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Yet another small group of HIM’s decided to get stronger on a damp – and still too cold for shorts – morning.

It didn’t take long to get warmed up though. The last 2 PAX rolled in with a couple minutes to spare and then we got down to it promptly at 5:30.

 

Warm Up:

Frankensteins x 10 IC
Hillbillies x 10 IC
Imperial walkers x 10 IC
Smurf Jacks x 15 IC

The Workout:

Mosey to stop 1: Derkins x10 IC
Mosey to stop 2: Dips x10 IC
Mosey to stop 3: Irkins x10 IC
Arrive at the hill where most of the fun will happen…
The PAX decided they would rather rip off the bandaid than be left in suspense so YHC explained the plan prior to diving in. PAX also opted for declining rather than ascending reps for each round as described below…
Round 1:
– 15 big boy sit ups at the bottom of the hill
– Run up the hill
– 15 squat jumps at the top of the hill
– Mosey to the wheelchair ramp (of doom): 15 traveling merkins IC/ switch to 15 traveling dips IC
– Lunge walk, then Bear Crawl to the bottom of the ramp
– Mosey back to the bottom of the hill
Round 2: Rinse and repeat: 10 reps each exercise
Round 3: rinse and repeat: 5 reps each exercise
Mosey back to the school with Mary stops along the way…

Mary:

Stop 1: low slow flutters x 15 IC
Stop 2: American Hammers x 15 IC
Stop 3: LBC’s x 15 IC
We returned to the parking lot at exactly 6:15. Not too shabby. Unlike most of us prior to discovering the benefits of F3.
COT:
“But Jesus called them together and said, “You know that the rulers in this world lord it over their people, and officials flaunt their authority over those under them. But among you it will be different. Whoever wants to be a leader among you must be your servant, and whoever wants to be first among you must become your slave. For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”” – Matthew 20:25-28
Who and how will you serve today?

Announcements:

Convergence this Sat. in Raleigh

More details and more announcements on Slack/ FB

Anyone interested in stepping up to lead a workout, led myself or wiggly know. We’d like to have 1 or 2 PAX step up to Q each month.

Prayer:

Those who are traveling

Shredder

Crablegs

Family and friends dealing with sickness

 

Great work men. Thanks for the honor to lead this week! You guys make me stronger – in multiple ways.

R4TJ – Well That Went Downhill Fast…

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EC – Before: Skidmark

Warm Up: Good Mornings, Monkey Humpers, Various Stretching, .5 miles up Arbor Creek Way and .5 back to the start of the workout.

The Workout: For today’s workout we opted for speed over distance.  Mumblechatter on the run included some unfortunate turns of phrase that really hug the line of appropriate adult conversation but you must of course consider the guys listed in this backblast and really it shouldn’t surprise you all that much.

  • Start at bball court together
  • 10x Plank OYO
  • Sprint to bottom of the ramp together
  • 10x LBCs OYO
  • Sprint to top of the ramp together
  • 10x WWIIs OYO
  • Sprint to Dumpster together
  • 10x Merkins OYO
  • Sprint to Next Corner together
  • 10x Freddie Mercs OYO
  • Sprint to Mid-point on the guard rail together
  • 10x Dips OYO

Repeat 3x

Mary: We wound down the workout by throwing some of our thoughts and feelings about mental illness onto the table for discussion.  YHC outlined the similarities in the workout to how we might feel in life.  We all start and end together.  At times someone is faster or slower, more fit or less, but we have the ability to look out for one another, support each other, and if we do it right we can always work to get “right” together.

Announcements:  Check Slack for the latest summary of announcements from Pikachu.

Prayer:  Pray that we might look for opportunities to pick up the six in all aspects of F3, 1st to 3rd.  Outside of F3 we stay mindful of opportunities to find and support the six in anyway we can.  We pray that those that may feel like they are the six or are in need of being supported and lifted up find the strength to raise their hands or reach out for help.

EC – After: Lipstick, Yogurt, YHC

Life Comes at you Fast

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Cold, rainy, windy, what else can you expect at Tea Time. Regardless 3 pax posted, all three on a double down too.

Warm Up: 1 mile
The Workout: A version of the murph. Slightly modified for under the shelter.
Mary:
Announcements: Mason Dixon convergence. SW shirt order.
Prayer: Slow down. Life is fast. Enjoy some of it.

Recover on the Mosey

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13 PAX braved the wind and the rain and joined YHC for a Purple Cobra beatdown. 5 PAX for EC. Flanigan and Blue Hen made the trek across town to see what all the hype was about. Dutch Oven posted after his first post at Ground Pounder Saturday. Lucky made him feel right at home during the 1st set of people’s chair.

EC: Chips, Dahmer, Maybelline, ShamWow, Warbucks

Warm Up:
Warm up lap around the gas station, then circled up for:
SSH x25 IC
Sir Fazio arm circles x10 forward IC
x10 backward IC
Mountain climbers x20 IC
Moroccan night club x10 IC
Windmill x10 IC

The Workout:
Wasting no time, we jumped right into it. Partnered up and wheelbarrowed to end of lot and back, switching as needed. When switching, 1 monkey humper, incrementing by 1 each switch (up to 10). Lunge walks back to pick up the 6.

Mosey to loading dock. Split into 2 groups, alternating exercises.
3 rounds of:
Partner 1: Peoples Chair
Partner 2: Sumo squat x20

Recover on the lap around Harris Teeter

3 rounds of:
Partner 1: BTTW x10 IC
Partner 2: Derkins x10

With lots of strange sweat stains on the wall, PAX mosey’d to the Goodwill parking lot. Partners bear crawled opposite directions around the parking lot and did x10 brokeback derkins when they met. Then jog around lot and do x10 derkins when reunited. Repeated until YHC called it after roughly 2 rounds.

Mary:
Plank hold indian run halfway across parking lot
Guantanamo’s across 2nd half of parking lot
Circle up for:
American Hammer x20 IC
LBCs x20 IC
Have a nice day x20

Announcements:
Tiger Blood grand opening this Thursday @ Holly Ridge Middle – 0530
North South Convergence Saturday @ Pullen Park – EC 0600, Main 0700
#F3MentalBattle discussions during COT tomorrow at all AOs
Dumbo thinks Auburn will beat UNC

Prayer:
Full House’s dad, PAX struggling with mental health issues

Mason Dixon 2019 Pre-Blast

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Feeling spunky this Saturday? Feel like fighting for the North? Or maybe the South? Or maybe you just want to come watch a great clash up close?

Either way – Pullen Park is where you want to be. Saturday March 30th.

0600 EC run – 5 mile loop

0700 Beat Down by North Wake & South Wake. Floppy and YHC will bring the hurt.

0800 hard stop with 2nd F to follow.

Canned food drive competition between North and South – extra burpees for the losing side!

Aye!

Face Catching Frisbee

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It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.

Welcome FNG Nacho!

Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing

Sunrise, Lake Views, and Hills por Cuatro Hermanos

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As advertised by the AGS Marketing Team the night before, this morning started with clear skies, a route to porta potties, and a sunrise that turns that decision to wake up early on a Sunday into a solid choice. With an HC by Lipstick and an interesting ‘MC’ (Midget Commit) by Dauber, YHC wasn’t certain what to expect as he arrived to an empty parking lot at 6:21am. Fresh off the new route at U-Turn yesterday, Maybelline comes rolling in looking for some additional miles. YHC has been traveling these past few weeks so have been way behind in posting, but came to learn that this was Maybelilne’s 7th straight work-out. A big shout out for putting in the work this week.

6:29am and here comes H1N1 and then quickly followed by Lipstick making good on his HC the night before.  No Dauber sign of Dauber, who cashed in his “Midget Commit” this morning.  YHC may have to consider alternate marketing to entice Dauber into HC’ing for next week’s workout that clearly outlines a route past Lowe’s.

Warm Up:

6:31am (1 min behind) and gave the word to the PAX to follow YHC to the 1st picnic shelter. PAX performed alternating step ups in cadence X10 each leg. Mosey’d down the steps and to the opposite picnic shelter for some prison squats x12, Recovered on the jog toward the Crazy Ivan lot where we performed 10 Imperial Walkers IC.  A few duck noises were heard at count 5, and by count 7, the stench was clear….Lipstick cologne. Some Michael Phelps to waft the lingering smoke cloud away and then quickly mosey’d for alternating Butt Kickers and High Knees to the far end of the lot. PAX performed stationary leg lifts X10 and proceeded back to the start with some toe and heel walks. Continued the mosey and mixed in some squat slides, which is a sideways walk with a squat at each step X12. Recovered on the jog back to the parking lot where PAX held a squat hold while YHC explained the route.

The Workout:

This morning was gonna a hybrid trail lake run with a heavy dose of hills. The route was the standard Bass Lake run, going counterclockwise around the lake, but instead of performing the full loop around the lake, PAX performed a half moon and proceeded straight back up Bass Lake Road and on to Stinson, with periodic circle backs for the six. A big shout out to all of the PAX posting this morning for picking YHC up all over this morning’s route. The hills were an aggressive decision after UTurn yesterday, but with thankful for the push and stronger because of it. With the circle backs, Lipstick had 6 by the time we hit the parking lot, but quickly realized H1N1 and Maybelline were short changed about 0.5-0.75mi. Maybelline proceeded to baseball fields and a right onto Grigsby and back onto Stinson to the parking lot to get his 6.

Mary: Stretches OYO

Announcements:

Crab Legs work day- Today 2-5pm

Prayer:

Prayers for Lipstick’s mother-in-law, continued prayers for Shredder and DoubleD. H1N1 for safe travels to the UK today and all PAX traveling over the next few weeks.

Lucky 7 @ GP – Welcome Dutch Oven

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YHC arrived to find two parked vehicles with no one in sight.  FNG Mike was the fourth vehicle on site and he and I discussed the F3 disclaimers while we waited for the others.  Lipsync arrived on foot followed by Breach. Both had put in a couple miles of EC before we got started. Mufasa and Doc were on site next and while we were circling up for warmup, Pikachu decided to roll in and grace us with his presence.

Warmup:

10’s –  Good Mornings, 20 Fozzy Arm Circles, 15 Cherry Pickers, 10 Emperial Walkers, 10 Hillbillies,  10 Don Quixote’s (Windmills) and  20 SSH

The Workout

Mosey to the Wall

3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 5 ct down the line (35 ct total) Wall sits.  During one of Pikachu’s count downs, he started debating the method in which to count to 5 when YHC interrupted to share his count down was about to expire.

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls (TY Breach for choosing a rock the size of Texas)
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

After a brief discussion over whether the ground was too wet to lay down on, YHC called an audible and PAX Cousak’d to the playground with the Rocks to finish our Rock work.

  • 2 sets 10’s Windshield Wipers (lot’s of groans)
  • 4 sets of 20’s Standard Press

Aik’n Station Time:  PAX paired up and broke into 3 stations rotating clockwise after each set

  • Aik’n Abs: 15 American Hammers,  20 ct 6 inches, 20 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Derkins, 15 DIps, 15 Shoulder tap planks
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star jumps, 15 Mountain climbers
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Single Leg Homer to Marge (10 ct each leg)
  • Aik’n Arms: 10 Shoulder Tap Merkins,  15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs: 15 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks

Ended with 20 Ct 6 inches.

Announcements:   Crab Legs workday tomorrow @ 2PM (2 hrs of work + 1-3 hrs of good bourbon)

Prayer Requests:  Prayers for Forcep’s Mother-in-law who is in hospital w/ heart issues.  Prayer’s for Mufasa’s friend Chad who is waiting on a possible cancer diagnosis. Continued prayers for Shredder’s recovery and for Crab Legs.

YHC took us out

It’s never too early to have your hose sucked

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EC started at 0510 with Sliderule, Pikachu, and Skidmark going out on a 5.5 mile run. Sliderule being the mathematician that he is didn’t realize that we would be covering 5+ miles when he HC’d for a 0510 start. Regardless the pax set out on the EC route in very typical Holly Springs weather, chilly. The three arrived back at Starbucks to great the remaining Pax. Sliderule a little worn asked for some of Skidmark’s gu. Skidmark offered to let Sliderule suck his hose (from camelback) and then gave him some gu. Sliderule decline the offer for hose sucking but took the gu down like a champ. Insert all jokes about Sliderule here. Hence the title for our run this morning.

Warm Up: Mookie led the warm-up today. Some light jogging, Side Strattle hops, Imperial walkers, Mountain Climbers, High knees, and butt kickers.
The Workout: U-Turn new course. Made every effort to keep the Pax together. No one got lost. New course very well received. Actual running distance comes out to 5.2 miles.
Mary: Coffee
Announcements: Crablegs tomorrow 2-5. Work time .5 hours. Bourbon time 2.5 hours.
Prayer: Full House and Mr. Woodchuck’s father.

Hungry Like the Wolf(pack)

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ExecSum: Survive and Advance. You it on got VHS? Learning to count. Wait til we get to 30. Apply Q School. Dream big.

Warm Up: Horizontal curls (triceps parallel to ground, hands up, curl arms) 15x

Windshield wipers (triceps parallel to ground, hands down, swing arms). Slide Rule grumbled about the difficulty or something, to which I responded, “Wait ‘til we get to 30,” so of course we did 30x.

Werewolf in honor of NC State Wolfpack, 1983 NCAA championship run. Completed today with near-full moon overhead. Werewolf = Downward dog to high plank to upward dog, keeping shoulder blades close together. Then reverse the path, 5x.

Reverse pushups straight from Holly Springs School of Dance, where teens hammer these out no problem. Start in crab position, arms press up/down like a dip. Start with both feet down 5x, then extend one leg 5x, then extend leg to 45 degrees 5x.

Mountain climbers 15x, Failure to launch 7x

Circle burp to “Hungry Like the Wolf,” again a shout out to 1983 NC State Wolfpack. While doing SSHs, each PAX shouts out their college team, which triggers a burpee by the group. Finished the last PAX at 3:30 minutes—Perfect timing!

The Workout: Mosey to amphitheater, where the stage forms a perfect ledge for dips. I called for 11s with dips and derkins. But I quickly modified since keeping count during 11s is a weakness. Modified to 11, 10, 9, etc. on each end, which incited the PAX. Yes, incited, not excited.

More 11s. This time with jump-ups onto the ledge and star jumps. Fresh off of Q school the night before, the Q remembered two items: “time in tension” and ending the workout ON TIME. So, I applied both. PAX really “enjoyed” the SLOW cadence count, especially when we were down to three or so.

Moseyed back to tennis courts for Mary.

Mary: Superman, followed by Australian Snow Angels. Long count. Followed by low slow flutter, again slowly with good form. Pickle pounders. And finally, held Superman until 6:30 am sharp.

Announcements: Check Slack/FB. Work day at Crableg’s house Saturday.

Prayers: Crablegs, Shredder, others. Thankful we’re able to come out here everyday.

Q Message from Survive and Advance: You don’t have to be an NC State fan to enjoy. As we do every March, I enjoyed the program with my family last night. Very engaging and funny and passionate about dreaming big. At first meeting with his players, Coach V announced that he was going to win the national championship. He designated one practice every year to cutting down the nets to celebrate winning a championship. Now that’s vision and dreaming big! His vision became a reality.

I offered my DVD. The Business was disappointed it didn’t come in VHS. Breach took home my copy, hopefully, he has a DVD player. And hopefully, he’ll watch it, be inspired, and share with others.