Tiger War

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It was  a brisk morning rolling into  TigerBlood with a good crowd ready to get after it.  After a quick check for FNG’s the PAX were off to get things under way.

FNGs: nope

Warm Up:

Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way.  The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20.  Mosey behind the schools making our way to the far parking lot next to the elementary school.

The Workout:

War

The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot.  The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…

Each group had half a deck of cards.  One person from each group took turns pulling a card.

Round 1:

  • Diamond – LBC
  • Hearts – SSH
  • Spades – Squat jumps
  • Clubs – Boat Canoes

The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number.  Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete.  Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war.  Peak Week just lost and the penalty was 10 burpees for his team.

Round 2:

  • Diamond – little baby dips on the curbs
  • Hearts –  Star jumps
  • Spades –  merkins
  • Clubs –  SSH
  • Face Cards – run to the 1st island and back, run to the 1st light pole and back, run to the 2nd island and back

Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card.  One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.

With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back  to the parking lot for Mary.

Mary:

Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.

Announcements:

SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January.  He also mentioned starting a small group bible study  in the new year.  More details to follow.

Prayer:

Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.

It is always good to get out and lead the group.  Watch out for the Joker in the future.

fill in santa working the elfs.

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PAX: Globulin, Jerk, Sticky Bumps, SGT Pepper, and Decoy beating the cooler weather at Santa’s Workshop.
Warm Up: F3 cubic shuffle, side straddle hops, soldier kicks, imperial walkers, cotton pickers and arm circles
The Workout: 3/4 merkin mile (3/4 mile indian run with 75 merkins).  followed by 11’s with squats and monkey humpers and finished with merkin inch worms.
Mary: bring sally up with flutter kicks and leg raises with 10 bonus pain train burpees.
Announcements: SGT Pepper virgin Q at the school house Wednesday October 30th.  Smokey Mountain Rely -still need 6 or 7 more to commit.
Prayer: Family/friends recovering from injuries or illness.

Core Principles

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South Wake has a new champion when it comes to worn out shoes. Yogurt comes rolling in at 5:28 with what appeared to be remnants of a pair of Brooks or Asics. Toes were protruding through the toe box and the sole barely attached, flapping away as he ran. Less than ideal running shoes, perfect shoes for the weather; yet Yogurt lets out an “OH MAN’ when splashed with water leading us to believe he brand new shoes were ruined. 

EC: Pikachu, Aquaman, Katniss, Skidmark

FNGs: None

Warm Up: Mosey to the far side of the soccer field for the following exercises which shall from this point forward be known as the base exercises (in this backblast only).

  1. 10 merkins
  2. 10 Plank Jacks
  3. 10 Squats
  4. 10 Jump lunges
  5. 10 WWIIs
  6. 10 American Hammers

 

The Workout: 3 laps around the soccer field track doing catch me if you can run with a partner. Partner 1 runs out and Partner 2 does 5 Jump Squats then tries to Catch Partner 1. 

After fist lap the pair completes Base Exercise 1 & 2

After second lap base exercises 1, 2, 3, & 4

After 3rd lap base exercises 1,2, 3, 4, 5, & 6. Pick up the 6 and mosey to Stinson by the entrance to the parking lot.

Indian run to the entrance to the upper lot – 10 burpees. Indian run back and base exercise 1 & 2. Indian run to the upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, & 4. Indian run to upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, 4, 5, & 6. Mosey back to upper lot with a small loop to get 3 miles. 

 

Mary: Plank hold for 4 minutes. During plank hold Q reviewed with pax the mission of F3 and the core principles. COT was also mostly completed in Plank position. Count-a-rama, Name-a-rama in reverse), and announcements were completed while the Pax were holding plank.

 

Announcements: CSAUP coming up in December. Squatter 2 year anny Q at Thunder tonight – no running

 

T-Claps (Recognition): The 5 other guys that posted and allowed me to lead.

 

Prayer: Bernie and his family.  Great to see Shredder back out recently.

More of a 3rd F than a prayer but YHC brought up that we don’t forget why we come out and what F3 does for us which is why I like to include the mission and core principles into the workout. Unfortunately, today I ran out of time during Mary because I was going to ask Pax while they were holding Plank what F3 means to them. We always talk about picking up the 6 when we are running but do we get the 6 at other points in other aspects of life. If I ask a Pax what is the mission of F3 South Wake and they don’t know, does someone jump in and help them out, do we offer guidance, encouragement, or do we allow them go at it alone, arms tired, struggling to get breath, and then the Q asks them to think clearly and talk. F3 is more than a workout. It’s about body, mind, and spirit. If you read this backblast please comment on Slack under 3rd F the Pax most influential to you, the guy who always seems to pick you up, if they know it or not. Aye!

Rain or Shine

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EC:  Nemo, Redenbacher, UTI

FNGs:  Not today.

Warm Up: All exercises in cadence. 10 X SSH, 10 X Frankensteins, 10 X Daisy Pickers. Discussed the routes and off we go.

The Workout:

We got a few minutes into the run and the rain starting falling. Made for a nice refreshing run this morning. About a mile into the run, YHC realized he forgot to secure the R4TJ standard issue shovel flag TP roll prior to departure. Don’t worry men, a fresh roll will be available next week in case you are in need.

3 Mile Route:

 

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

 

Mary:   Still MIA.

Announcements:   Check Slack and Facebook.

T-Claps (Recognition):  All PAX for showing up in the rain to get some miles in. Good work men.

Prayer:  Rut and his family with all of the traveling they will be doing in the next few weeks, unspoken.

YHC took us out. Always an honor to lead.

Just Back For The Weekend

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PAX: LED, Fonzie, Doc, Finkle, Norm, Modify, H1N1, FedEx, Yosemite, Sprinkler

EC: Norm

FNGs: None

It was great to see Norm back in the gloom, even though he was just back for the weekend and heading back to training after Mutiny.

Warm Up: We did some SSH, Good Mornings, Imperial Walkers, Hillbillies, Arm Circles, and Overhead Claps all in cadence

The Workout: We started at the short wall under the parking lot shelter for step ups and squats. After that we went to the concession stand wall for some BTW and Shoulder Taps.  Then we headed to the parking lot behind Club Works for walking lunges into burpee to the rock pile where I told the Pax to get a medium size rock and John Cusack to the parking lot on the side of Club Works where we started with some Merkins, on each “up” we slid the rock under us to the left or right, then we bear crawled across the lot with the rock.  On this side we did Rut Rows into overhead alternating lunges and then bear crawled back with the rock to do some more sliding rock Merkins. After we bear crawled back to the other side, with the rock, we did some alternating around the world to squat to curl for the girls. Told the Pax to John Cusack back for some rinse and repeat. Before we returned the rocks we partnered up so P1 can do Merkins with a rock on his back as P2 did squats. We returned the rocks and I told the Pax that we would be heading back the way we came in so we did walking lunges into burpee back to the the parking circle.

Mary: Ran out of time

Announcements: Check Facebook and Slack

T-Claps (Recognition):  Norm and his family as he heads back to training

Prayer: FedEx’s son and co worker, who was bitten by a dog, and Norm’s friend who’s about to have a baby

 

 

Always an honor to lead you fine gentlemen!!!!  SYITG!!

Oct-14 Murph

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Pax of 4 for Murph workout with some modifications.

EC:  4-5 miles for Pikachu and Skidmark

FNGs: None

Warm Up: Run 1 Mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Announcements: none

Prayer:  Silent

Mumblechatter on fleek

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Today was brought to you by the numbers 4 & 1.

FNGs: Scared em all away.

EC: Warbucks, Emeril, 187, Dawgpound, ShamWow! (UTI ran a +2 mile route from his house to the AO)
Warm Up: Mosey around the HT Lot – Remember the route… Back to the flag, circle up. Let the Mumblechatter begin… SSH x50 (we would have stopped at 41, but that was too obvious, plus UTI and Warbucks clearly had their Wheaties this morning…). Seal Claps x10, Overhead x10, Sir Fazio x10, Seal Claps x10, Overhead x10,  The entire warm up cadence was basically inaudible with the excessive mumblechatter and 41’s thrown in versus the running counts. Not to mention YHC took a rash of shit from just about everyone. Love you guys. It truly is an honor to lead.
The Workout: Two lines of 5 formed for the Bataan Death March Indian Run. Two laps around the AO with 1 PAX dropping for 5x diamond merkins and catching all the way up to the front on lap 1. Lap 2 x10.  Back to the Flag, circle up SSH x41, Seal Claps x10, Overhead x10.

Mosey to the back lot. PAX split again into two lines of 5. 1 line on the wall, other line in front. Something like this:

Round 1 – BTTW/SSH x41 IC switch.

Round 2 – Wall Sit/Smurf Jacks x41 IC, switch.

Round 3 – BTTW/SSH x41, switch

Circle up for a short Plankorama x10: Peter Parkers, Left arm/Right arm Up, Standard Merkins

Mosey down to the dark side of HS…(The greenway behind HT and the retaining wall) – Two groups of 5 again:

Round 1 – BTTW/Diamond Merkins with a 41 count, switch

Round 2 – Wall Sit/Standard Merkins 41 count, switch

Mosey back to the flag to find Mary.

Also, if you ever wonder why I bring so many SSH’s into my Q… https://www.fitandme.com/benefits-of-jumping-jacks/

Mary: Even Harris Teeter’s “Associate #128 was calling security about the verbal hazing going on. Overhead announcement: “Security has been alerted, something something something”,  On with the show: 41 WWII, 41 Freddy Mercury, 41 LBC, Have a nice day!
Announcements: Basically a bunch of vague announcements. Maybe there is a Holiday party at some point, Maybe there is a CSAUP? Happy Birthday today to Quiver’s wife (that was about the only thing definitive).  Join me on Thursday for my actual B-Day Q at Disney…
T-Claps (Recognition): UTI for his out and back from home.
Prayer: YHC took us out

South Wakes first ever Slaughter Starter?

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YHC’s first time Q’ing at Nutcracker. For the special occasion I dug into the exicon for some new exercises. Had 8 show up for the fun. Thanks for the strong work, Men!

EC: The Natural, Alpine

FNGs: Nope

Warm Up: Started with two laps around parking lot. During laps we did some side shuffles and ran backwards. PAX circled up the following exercises: 20 burpess OYO, windmills, daisy pickers, good mornings, toe touch (10 count x 2).

The Workout: Mosey to track behind school for the 4 corners, where PAX completed a round of various exercises at the four “corners” of the track. In between exercises, PAX got in line for Indian Runs for a full 1.25 lap to the next station. The following exercises were completed at the corners:

Happy Jacks (5 SSH x 2 Squat Jumps) x 10 rounds

Iron Hulks (Merkins:Airpress (1:5) – Total 6 merkins: 30 Airpress

Monkey Humpers x 50 in cadence

Hurpees (hand release burpees) x 5

Peeping Lipstick (Turkish get-up with star jump at top) x 5 each side

Merkin into sideplank x 8 each side

Curtsy Lunges x 15 each leg

Iron Hulks (Merkins:Airpress (1:5) – Total 6 merkins: 30 Airpress

Mary: LBCs X 50 in cadence

Announcements: Slide Rule looking to start Bible Study in the new year. More details to follow.

T-Claps (Recognition): All PAX for a strong effort this morning.

Prayer: The Naturals brother (foot surgery)

10 PAX for AGS

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EC: Fonzie, LED, H1N1, Redenbacher

FNGs: None

Warm Up: Standard Mookie Warm up…light mosey around the lot and  alternating butt kickers and high knees, which then morphed into a set of carioca. Squat Hold while YHC explained the route.

The Workout:

Standard Half Marathon route from Womble to the Greenway, around Bass Lake (counterclockwise),  up through Sugg Farm, and back to Womble for YHC, Nemo, and Master Shake. Yogurt ran essentially the same route after CoT.

Bernie and Pilgrim completed their power testing at the Womble loop.

H1N1, LED, and Fonzie continued on toward Ting and back after EC to get in 9 miles total.

Oboe rucked with breathtaker +20…solid work Oboe.

Mary: Not today, we were short on time when we arrived for CoT.

Announcements: Check Slack and Facebook.

T-Claps (Recognition): All PAX for showing up to get some miles. Oboe for a solid Ruck.

Prayer: Continued prayers for Bernie and his family and all unspoken requests.

YHC took us out.

Mondays, the sooner you start Mondays, the quicker its over.

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Ahh another Monday, Got even earlier so I rolled into Downtown Train at 5:08, did not post about EC because it’s not something I have been doing so I was as not sure if I could make it. Was the only car in the lot that was not a town holly springs car, so I grabbed the shiny new nox vest and took off for a slow jog to womble and back. Saw a few more cars when I arrived, (Abe and 3rd Cousin) and Oboe pulled in shortly after.

FNGs: None
EC: YHC (Still hate running UTI)
Warm Up: Mosey to Libray and back, 15 SSH, 15 Imperial Walkers, 15 Hillbillys, 10 Sir Fazio forward and backward, 10 Good Mornings
The Workout: Mosey’d to the lower level of the parking deck.
       Thang 1:
50  lBc’s
100 Overhead Claps
150 Merkins
200 Big Boy Situps
250 Squats
If I do this again, will probably switch the sit-ups and lBc’s… my abs still hurt.  With that done decided we should do some Erkins and Dips

       Thang 2: 10 Erkins, 15 Dips Repoato Twice, we then mosey back to the flag for some quick broga, Sun Salutation, to Warrior and back.

Mary:  Various exercises were called by the pax and YHC including American Hammers, Freddy Mercuries, Pickle Pounders, Homer to Marge
Announcements:  None
Prayer: Oboe and YHC as our company transitions to new ownership, F3 Cape Fear on the Loss of a Pax, and Continued recovery for the people down east still recovering from Florence.

COT: 
     Count-a-rama:  4
     Name-a-rama: 3 Meh 1 Respect

TClaps:  Oboe for gutting it out with Breathtaker

NMS: As always a pleasure to lead, small groups or large, it is great to be amount all of you.