Did Bambi Smell my Farts???

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Four PAX sauntered out on EC ready to improve their mile splits, while feeling like they were wearing a sweater with the thick blanket of humidity.  Shamwow was quick to point out 3 deer about half a mile in as soon as YHC let four very timely farts from his nether regions, Dahmer laughed with amusement as the deer ran off.

9 Eager PAX began warmup, not realizing what YHC had in store, lap around the soccer field and then back to the parking lot for some good mornings x 10 count, daisy pickers x 15, SSH x 20, Fazio arm circles front and back, moving into overhead clap x 10 and then IW’s x 15.

YHC intended to have the Indian run up to go straight to the big parking lot via passing by the abyss, until Nemo happened to pipe up and wondered why we weren’t stopping.  Indian run train paused to let the passengers off for a DORA, two men teams 50 merkins, 100 LBC’s and 150 squats with alternating partner running down for 5 x star jumps.  Post completion of DORA, PAX headed back aboard the Indian run train to head to the originally intended target, big parking lot.

Arriving at the lot DB asked what they did to piss off YHC, nothing, just wanting to serve up a beat down :).  PAX then moved into 4 corners in the lot – two teams – all staying together for 10 x wide grip merkins at corner 1, 10 x lunges at corner 2, 20 mountain climbers IC at corner 3 and 20 prisoner squats at corner 4, rinse and repeat.

All once again hopped on the Indian run train to head to the benches for alternating irkins, dirkins and dips x 10 while other group did 15 x shoulder taps in cadence.  PAX hopped on the train for the last stop back at the soccer field for Mary.

Mary started with 10 x american hammer, 15 x box cutter, 10 x 6 inch leg lift, 10 x low slow flutter, 15 x reverse LBC and 10 burpees courtesy of POTS.  Train came to a stop with have a nice day.

Announcements: Deadbolt 6 year anny at Cletus tomorrow, new job for Bobby Dall, Derrick Davis run sign up, and a special Happy 38th Birthday to Dahmer.

Prayer requests: Crablegs, family of Clay (Roger Roger’s neighbor) who lost his battle with cancer and Flanigan for minor cardiac procedure.

T Claps: All PAX for putting in some sweat equity this morning

 

Sandbaggers

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You had to HC to Tiger Blood to get the workout ahead of time and program your watch. This created some anxiety for some once they saw the workout and the pace they were required to run for the given distance. Some just avoided it all together and showed up this morning controlling what they could control, yet still with some doubt. The best part of speed work is we stay together, get the 6, but the workout is geared to your individual goals. We some new HC’s for a fall marathon, the numbers of TB are growing.

EC: Fumunga, Mr. Terrific, Skidmark

FNGs: None
Warm Up: Leg swings side to side and front to back, Tiger claws
The Workout:
Warmup
1200m (3 laps) at Long Interval Pace
400m (1 lap) Recovery
1200m
400m
1200m
400m
Cool Down

Long Interval Pace is slightly faster than 5k pace. We use a chart of paces to determine what your pace should be. Some pax were doubtful when told they should run that fast. Long Interval Pace is not all out. It should be slightly uncomfortable, but too hard to achieve.
Mary: Stretching
Announcements: Mulch, Q-swap between HS and FV coming soon, Ruck event in October, RDC marathon in November (Cupid HC’s today)
T-Claps (Recognition): Dawg and Emeril sandbaggin’
Prayer: Covid around Pax family and Friends, Rams’ family, a guy from Norm’s unit, Fumunga’s friends

Ultimate at Thunder – 15Jul20

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FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family

Burning Down Tatooine

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FNGs: No

EC: Pikachu, Skidmark, Cupid, Emeril, DawgPound, Gillette, YHC

  • We split up into 2 groups.  The first 3 gazelles took off fast.  The rest of us were happy with a moderate pace to grab 2-3 miles before the main event.

Commuters: Bernie, Aquaman, ShamWow, Vasoline, Lipstick

  • These guys came in from all directions this morning.  Hats off gents.  We missed many of you at COT.

Warm Up: High Knees, Butt Kickers, Carioca

The Workout:

If you frequent Slack and you happened to be online yesterday evening, you witnessed something pretty special.  You see, YHC was once the site co-Q of R4TJ – the best damn South Wake AO you can attend on a Wednesday morning, not to mention the very best running AO in our region (pre-emtively stop your crying other AOs – haters gonna hate).  Part of the responsibilities I had at R4TJ was to make sure that all of the other Wednesday “workouts” were kept in their place.  One particular “workout” wasn’t even sure if it was now or To Be Determined…  pffttt…..

YHC has been out of the game for a bit.  Call it a Covid pause.  But I’ve decided to get back in the mix with my boys and contribute to the Q-Sheet even if only for a few running AOs (see you at the #2 running workout in South Wake this Saturday BTW).  Since I was back at R4TJ, it was only right to light the warning fires to all those Undetermined Fakers.  Check out Slack…  It was awesome….  They got the message.

R4TJ Checklist

  • AO with style – check
  • class – not enough checks
  • cool names for routes – check
  • YHC – check
  • miles – we’ll check this one off after
  • BRR\marathon\life training – check
  • YHC – double check
  • still better than TBD – DETERMINED check
  • TP – check

The “New Hotness” was now in session.  An old favorite was tee’d up wth a special twist.  We would run the Little Dipper (because it looks like a 6) but today we would have mandatory pick-up-the-six.  Every turn on the route marked the need to turn and catch the 6.  It was a hot and muggy morning and many of the PAX had already put some miles in.  There was a little mublechatter questioning the direction for the route and the need for mandatory pick ups but YHC layed down the law and we were off.

There was a good togetherness this morning with the group.  Lots of pairing off and the pick-ups kept us pretty close together.  YHC held up the rear for too much of the run.  I suppose I can claim that was by design but in truth it wasnt.  DawgPound kept me moving with some words of encouragement, Emeril ran along side of me for most of the run and kept pushing me on.  These HIM are testements to F3 Goodness.

Through the run, many of the commuters returned to their homes wrapping up some considerably long runs.  Great work Men!

  • miles – CHECK

NOTE:  No planets were harmed in this running of The Little Dipper.  There was no sign of Vader.  There was a suspicious and small moon hanging in the sky… wait… that’s no moon!

Mary: Probably Playing Possum

YHC performed some common core math to count the PAX – 14 PAX!!! (pretty sure…)

Announcements:

  • Mulch project keeps on trucking  8 spots (2 hrs of your time) open for this weekend SIGN UP!!!

  • Some men are gearing up for the RDC Marathon in November – Check with Dawg, Emeril, and McNugget
  • Check out posts from Shredder, new 3rd F goodness is in the works

T-Claps (Recognition): The whole gang today for picking up the 6 (aka me).  Specific T-Claps to Dawg and Emeril for the motivation when I wanted to hit the brakes.

Prayer:  Clay’s family, Crableg’s (The FB told me it was his Birthday yesterday – cool pics from some National Park’s in recent posts – safe travels!), Our world – it’s hurting right no – love each other.

“I feel the need for speed.” – Said no possum ever.

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FNGs: None

Warm Up: 2 PAX for EC. 8 PAX took the DRP for today.  20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 count cadence good mornings, 10 count cadence daisy pickers, Quad and Hamstring stretch.
The Workout: First half of ME: 7 speed and power plyometric exercises for 30 sec timer per exercise. 10 sec rest in between. 1. Jump Squat 2. High Knees 3. Tuck Jumps 4. Calf Raises 5. Lateral Bounds 6. Butt Kicks 7. Jump Lunges.  PAX rotated as rabbit in the middle,for the pace setter per exercise. Rinse and Repeat 3x. 14 min and 20 sec total cycle.

Second half of ME: Two groups of three and one group of two. Three stations: Bridge Hill Sprints, Grab bag of weights for upper body and 20 yard sprints. Hills and sprints did 3 reps before rotating.  Weight group did variety of upper body exercises called out at random from PAX. Each round the reps were reduced by one. Two hills , two sprints then working our way down to 1 rep.

Mary: Yoga stretches focusing on hip flexers,quads, hamstrings and lower back.
Announcements: Dead Bolt 6 year anniversary at Cletus on Friday. CSAUP coming in the fall and Q-swap. (Banana Seat)
T-Claps (Recognition): LED, FRAM and FED-EX helping family in need with furniture in Angier.
Prayer: Clay Jensen’s family, Crab legs struggling with health, Dead Bolt’s daughter in third week of Nursing at Wake Med. Tension and depression in society and in homes during this time.

My name is…

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I was awakened by loud booms at 4:20 am, and thought someone was shooting fireworks off… turned out to be a thunderstorm, laid in bed watching the lighting flash and listening to the thunder wondering if the Launch day for the New AO, Helltrack or Lost…, was going to be possible. I also figured it would keep a few pax away. Since this is North Carolina, the rain moved off, and by the time I got the Banks Road Elementary, it was not raining at all. Did a little scout walk, and saw New Mexico pull in and shortly thereafter Darby walking down the hill to the starting point.

 

FNGs: None today
Warm Up: Moseyed to the side of the school for SSH, Imperial Walkers, Sir Fazio Arm Circles, Hillbills, and Good Mornings.
The Workout:

  • Thang 1: Mosyed to the back of the school and use the picnic area as a start point. We split into a single and a pair. While one group was doing 10 Merkins and 20 Shoulder Taps. The other group would go the end of the sidewalk and do 15 Carolina Dry Docs, middle of the concrete pad 15 Monkey Humpers, and end of the concrete pad 15 Squats the run back. We repeated this 3 times with a few variations in the exercises.
  • Thang 2: Moseyed to the side of the school for 11′. of Burpies and Jump Lunges
  • Thang 3: Moseyed to the Front of the school and split our group into 2 and 1 again. One group did Step-ups, and dips while the partner ran the loop.

Mary: Pop Mary with Freddy Mercuries and a few others.
Announcements: Prison Break after Prison Yard, Running focused workout. Mulch at bass lake.
T-Claps (Recognition): New Mexico for starting this AO, it is a great site, in a location that is underserved, but not far from most of other AO’s.
Prayer:  New Mexico son on having a good week on a new medicine for ADHD, YHC daughters improving self-confidence due to horse lessons. Emergency personnel, front line workers, and leadership as they all deal with the challenges that covid and the country is dealing with.

NMS: First time I have Q’d a launch of an AO, disappointed about the thunderstorm that may have kept a few people away. Hope this grows to serve the men in the area around banks road.

Goin’ Round the Clock

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PAX: Snap, Yogurt, Wallaby, Tetanus, Fanny Pack, Nemo, Florence, Mechanic, Mr. Terrific, Oboe

FNGs: None
Warm Up: Mosey up to parking lot with some butt kickers, high knees, and karaoke along the way.  Then Good Mornings, Windmills, SSH, arm circles, and hillbillies
The Workout: We started in the center of the four baseball fields and partnered up for the Grandfather Clock.  One partner took a hard run down the path around the baseball field starting at 12:00 and coming in at 3:00 while the other partner did Burpees AMRAP (several PAX somehow couldn’t find 3:00 so the rest of were stuck with a lot more burpees).  Partner switch and repeat. 3-6:00 with Jump Squats, 6-9:00 with Merkins, and 9-12:00 with WWIs.  Many were ready to be done after the Burpees but all dug deep and finished.

Moseyed over to the rock pile for 20 rep Ground Pounders, tricep extensions, curls for the girls, bus drivers, wonder bras, and modified Rut-Ro’s.

Mary: shoulder taps, break dancers, Freddy Mercury, and Homer to Marge
Announcements: Continued Bass Lake mulch and Ultimate tonight and Womble
Prayer: school teachers, Hardy’s head, and addiction

Prision Yard 7/14

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5 Pax members got a little stronger at the Prison Yard

Sprinkler, Fram Double D, b-bit and Warden Breach on the Q

Warm Up: a quick mosey around the parking with 22 rep counts of SSH, Imperial Walkers/Hillbillies, and Frankensteins

The Workout: 5 Stations, 2 minutes of work followed by 15 seconds of rest to rotate stations.

Station 1: Farmers carry w/ shoulder shrugs of 2 5 gal water bottles

Station 2: Traveling merkins on the ladder

Station 3: hurdles, jump  over and back

Station 4: Kettlebell swings and Fire hose squats

Station 5: Tire Flips

Mary: Ab burnout with slow and controlled Freddie Meercuries and Leg lifts, 22 counts in cadence.

Prayer: Closed in prayer

“Fun” with Cards at The Nest

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EC:

Fumunga, Norm, Martini

Fumunga dropped some knowledge of a comment visible to the north west.  With this information we headed out on an alternate EC route to see if we could spot it . . . we didn’t.  Once we got back he informed us that is was actually visible form the north east, not north west.  Oh well, we sitll got in some good miles and a tour of the Quay.

PAX: 

Fumunga, Norm, Martini

Yosemite origninally had the Q today, but due to an injury YHC got the opportunity to lead.

Warm Up:

SSH x 10 IC

Sir Fozzie Arm Circles x 10 each front & back

Imperial Walkers x 10 IC

Hillbillies x 10 IC

Windmills x 10 IC

Daisy Pickers x 10 IC

The Workout:

Deck of Death:

Each card worth Face Value, Face Cards worth 10, Aces = 3 Burpees, Jokers = 5 Burpees

Hearts = Bobby Hurley

Diamonds = Merkins

Spaces = Squats

Clubs = LBC

Made it through the deck with time to spare.  Norm Suggested we proceed with 4 Corners around the Park.  Off we headed.  Stop 1 Norm deciced we would do Carolina Dry Dock x 15.  Second stop Fumung decided to bear crawl up the stairs, up the ramp and back down the stairs.  Third Stop Martini chose toe taps x 20 IC.  Fourth stop was at the rails where Norm chose Erkins x 10, Derkins x 10, Dips x 10.  Once Complete headed back to the starting position just in time for Mary.

Mary:

Reverse LBC x 10 IC

Heel Taps x 10 IC

Box Cutters x 10 IC

Plank walk-0ut (?) – someting that Fumunga brought up

Announcements:  Mulching, Sign up to Q

Prayer:  Soldier in Norm’s unit in ICU w/ COVID, PAX w/ babies on the way, Injuries

Great Work Men!

Plenty of Benjamins @ Paradise City

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It was summer of 2019 and after U.T.I hit me with waves of EH’s I finally decided to come see what this F3 thing was all about. It was a hot, muggy July Monday morning at Paradise City as U.T.I and I pulled into the parking lot at around 5:25am. Soon I had a bunch of dudes calling me FNG and wasn’t sure how to take it. I felt a bit more comfortable when I learned that the “F” stood for “friendly”.

What else do I remember? This guy named Midget was running the workout and he seemed a nice enough guy. What ever happened to him, anyway? Legend has it he moved away. I thought I saw his picture on the back of a milk carton but it could have been someone else.

Fast forward 1 year (give or take a couple of days) and it was time to roll for my 1 year anniversary workout. I was humbled this morning to see some of the faces that have over the past year pushed me beyond those fitness limits we often impose on ourselves.

FNGs: Nada

EC: Pikachu, 187, Aquaman

Warm Up:

5 burpees OYO (I wanted to pack as much intensity as possible into morning so not much of a warm up……sorry not sorry)

The Workout:

Thing 1: All About The Benjamins

The goal was to get an upper body, leg and core workout while also putting some mileage on the wheels. We did the classic 4 corners and our mode of transport was via Indian Run.

Round 1 (Triceps/Shoulders, Chest) :

Corner #1 – Diamond merkins x 25, Corner #2 for dips x 25, Corner #3 for Ranger Merkins x25, Corner #4 for Derkins x25

Indian Run back to Corner #1 to start the Leg Workout

Corner #1 for jump squats x 25, Corner #2 for monkey humpers x25, Corner #3 for lunges X25, Corner #4 for Hillbilly squats X25

Indian run back to corner #1 to hit the abs

Corner #1 for Low Slow Flutter X25, Corner #2 for American Hammers x25, Corner #3 for WW2s X25, Corner #4 for LBC’s X25

Indian Run back to Corner #1

Thing #2: Quarter Pounder

Cones set up at 25 yards, 50 yards, 75 yards and 100 yards

Run to first cone (25 yards) – 25 merkins and run back to goal line

Run to 2nd cone (50 yards) and perform 50 LBC’s, then back to goal line

Run to 3rd cone (75 yards) and perform 75 mountain climbers then run back to goal line

Run to 4th cone (100 yards) and perform 100 SSH and then back to goal line

Thing #3: Railroad Trackers

Broke into 2 groups and laid railroad tracks up the hill between baseball field and soccer fields. Then mosey down the hill and over to Mary

Mary:

Mary: YHC thought it fitting to play “Thunderstuck” with the thunderstorms that had rolled through just prior to the workout. PAX could choose between holding plank or chillcut, but had to perform one merkin whenever the word “Thunder” was sung in the song.

Boxcutters X15

Homer to Marge X20

Have a Nice Day

Announcements:Mulch Spread continues – sign up for Saturday mulch spread at bass lake and also new AO tomorrow Captain Caveman (steel mace workout) at Holly Springs parking garage

T-Claps (Recognition): To those PAX that stepped in and led the rep count

Prayer: Jensen family, those struggling with mental health issues, first responders and military