Soup for 2 at Kenny’s Grave

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PAX: ,

FNGs: none

PAX: @Gamecock, @Finkle
Warm Up: Sir Fazio Arms, Michael Phelps, Imperial Walkers, Good mornings, Daisy Pickers
The Workout: Grabbed some rocks and did 4 sets of 10 of overhead presses, curlz for the girlz, trys for the guys, rut rows, rock merkins.  Next went to the pavilion and did some step ups both legs, dips, irkens, and dirkens.
Mary: ABCs, LBCs, American hammers.
Announcements: none
T-Claps (Recognition): EC – Finkle and Gamecock
Prayer: can’t remember

When We Get Up that Hill

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YHC found that he had the Q at the “happiest AO in SouthWake” today. My favorite place to Q…so much to do here. Lot’s of EC today, glad I rolled in at the last minute to join lots of other PAX for a couple miles.

FNG’s:no
Warm Up: Good Mornings x12 IC, Everything else x 10 IC including: Sir Fazios (F/R), Frankenteins, Windmills, Mountain Climbers x 25 IC.
The Workout: Moseyed around the soccer field to the big dark disc golf hill. We went up that hill 8 times. At the top we did an exercise and we crawl-beared back down. At the top we did: 20 Prisoner Squats, 20 Shoulder Taps IC, 15 Star Jumps, 15 Merkins, 10 Burpees, 10 Squat Jumps, 5 diamond Merkins, 5 SSH IC.

We did a 2 line Indian Run back to the main lot for a teamwork circle of pain. The objective… work in a team of 4 to bang out 500 of each of the following exercises: Merkins, Squats, Mountain Climbers, LBC’s, SSH.

Lots of help and picking up the 6 to get all groups done.
Mary: 20 Counts of: LSF’s IC, Dying Cockroach IC, Homer to Marge IC, Big Boy Sit-ups, Pickle Pounders IC, and Superman’s various cadence.
Announcements: Breach has the Breach22 discount for the 9/11 5k… do it! Brute CSAUP coming up Oct. 16th…do it.
T-Claps (Recognition): POTS, for showing YHC that hill way back when so I could make use of it.
Prayer: FRAM and his father in law with double pneumonia. Unspoken. YHC took us out!

Possum Trot 8/11/21

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FNGs: None
Warm Up: one lap around the tennis court. Karaoke, high knee, butt kick, jog to pick up late PAX.  Jog down to field #2 and circle up.  SSH I/C 50. 2o regular, 20 2x and 10 smurf jacks. Good mornings I/C 10, Windmills I/C 10, Stretching counts. Frankenstein’s I/C 10. Standard Merkin 10. 10 Burpees for late PAX.

The Workout: BTTW and Peoples Chair 30 sec on each exercises.  Ladder down by 5 sec intervals to 15 sec. Broke PAX into 2 teams of 5.  We played kickball with each base earned was a stacked>  1 merkin, 2 squats, 3 lunges, 4 burpees for the defensive team.  Each out was the same for the batting team.  Delta of runs scored after the inning was number of burbees for the losing team.   One team did succeed in achieving the ever elusive triple play!!
Mary: Low slow flutter, Freddy Mercury’s, American Hammer. 60 sec of grateful reflections.
Announcements:  Never Miss a Friday @Kungpow,
T-Claps (Recognition):  Rollback on EC push
Prayer:  Bondo’s granddaughter Piper for RSV, Dead Bolt daughter working long days in the hospital. New Mexico losing a close friend.

Serious Business

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AO: Paradise City
Workout Date: 08/09/21
The boys at Paradise City are serious about their high tempo. When I started checking out greater Wake County Q sheets back in May, I found Paradise City’s Q sheet full for THE ENTIRE YEAR. Helpful brothers on Slack sent me Skidmark’s way, and after promising to deliver a high tempo workout (and making a small donation to Healing Transitions for which I am still on the hook), I was allowed to swap in for Katniss on 8/9.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer. PAX ask if my somewhat lengthy disclaimer is the Carpex disclaimer.
Mosey up the back road and around the tennis courts to the top of the Ting Ramp to warm up.
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Elevens on the Ting Ramp. WW1s at the top, Burpees at the bottom.
2) Rack Em Stack Em in the parking lot. Corners and exercises: (1) Merkins x10 (2) Squats x15 (3) American Hammerx x20 IC (4) Burpees x25. We ran out of time before anyone made it to the burpee corner.
3) Squats x10 On My Down (OMD) since Skidmark said we had 30 seconds left when we arrived back at start

https://www.strava.com/activities/5762988079

Mary:
None.

COT:
9 PAX
Announcements and Prayers

Naked Moleskin:
Policeman pulled up as I was scouting the AO, but he ended up settling in to catch lead-footed citizens across from the electronic speed limit sign.
I wish we’d finished the Rack and Stack, but running out of time is much better than ending early.
Thank you for the opportunity, Skidmark!
This was my eighty-eighth #F3Q21 #2021Challenge Q (ninety-second overall). Next Q is Tuesday (tomorrow) at Claymore in Carpex.
-Pigpen

QIC: Pigpen
PAX: Skidmark, Pablo, Bondo, Dawgpound, Full House, Cupid, Bobby Dall, 187, Pigpen
Workout Date: 08/09/21

Rnd 2 of Evening the Odds (Tigers Blood 8/4/21)

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Even the Odds

FNGs: No F3 FNG’s but we had several new PAX try the challenge for the first time. (Pikachu, Bobby Bouche, Lipstick, Pots, Sprinkler, Full House, Fonzie, 187 and 8 Bit.
Warm Up: 400 m mosey lap, Several sets of various quad/hamstring/calf/glute stretches.
The Workout:  Explanation of how the workout works. Odd numbers have to be followed in exact sequence and even numbers are interchangeable.  I/C exercises, progress around the track or straight reps must be done without progressing forward. Ex. Walking along track is against the self imposed rules, you must perform the exercise to progress.  On the odd numbers you pick up the six (guys on even numbers) by help with reps or progress around the track. From the first time we did this the time was only 45 min.  This time we had a 70 min timer, no breaks built in.  I also added 2 more rounds for a total of 16. See “Even the Odds” link. Round count by PAX:  POTS > 4 , Maybeline > 9 , Pikachu > 9 , Cupid > 9 , Fonzie > 7, Full House > 10, Fanny Pack > 12 , 187 > 12, Mad Dog 20/20 > 9, Bobby Bouche > 8, Roger Roger > 7, 8 Bit > 6, Breach > 9, Lipstick > 9, Sprinkler > 7, FRAM > 9

 

Mary: None…too tired.
Announcements: Carpex Q swap and see slack
T-Claps (Recognition): The whole group who showed up knowingly, known but only by reputation or those unknowing souls that came to support other PAX.
Prayer:  Sickness, healing

3 Year Anniversary of Running for the John

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FNGs: Not today.

Warm Up: 10 X SSH in cadence

The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB for upcoming CSAUP opportunities

T-Claps (Recognition): PAX for picking up the 6

Prayer:  Kayla and Tony, unspoken

YHC took us out. Always an honor to lead.

Need More Ruck, Scotty!

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AO: NeedMore Ruck
Workout Date: 08/08/21
Sprinkler showed me around a couple of weeks ago. Ready for a nice mosey around the other half of the course this week.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
No warm ups.

Main Event:
1) Pretty simple. Mosey ruck around the north loop of the golf course. I can’t remember if it’s the red line or the blue line.

https://www.strava.com/activities/5757808516

Mary:
None.

COT:
3 PAX
Announcements.
Prayers spoken and unspoken.

Naked Moleskin:
Always a good opportunity for fellowship on mosey rucks.
T-claps to Practice for working his way from injury back into the gloom.
That hill in the back felt like it was straight up both ways!
This was my eighty-seventh #F3Q21 #2021Challenge Q (ninety-first overall). Next Q is Monday 8/9 at Paradise City.
-Pigpen

QIC: Pigpen
PAX: Practice, Sprinkler, Pigpen
Workout Date: 08/08/21

Midget finds a new pimp hat

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FNGs: none
Warm Up: mosey to the Goodwill parking lot – DP’s, SSH, Sir Fazio front, back, seal clap, over head clap, low slow flutter
The Workout: mosey to the hill – bear crawl up, headed to guard rail for some irkins, derkins and dips, next set ran backwards up hill and repeato on the irk, dirk and dip.  Took for the sunrise parking lot, DORA action partner up for 100 calf raises, 150 merkins, 200 squats.  A 7 HIM took the short jaunt back to the rock pile behind the peeter for some curls for the girls, overhead press, and tricep extensions.  One round of balls to the wall and people’s chair wrapped up this edition of Purple Cobra.  While we didn’t find the Zebra cobra, Midget found a pimp hat on the hill and proceeded to put it on his dome…commenting that is smelled like piss, he immediately took it off.
Mary: mosey back to the cars just in time for have a nice day
Announcements: races coming up – Derek Davis and Travis Manion
Prayer: Crab legs, Midget’s friend from GA on GrowRuck that found F3

Sheepdog- 8-6-21

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EC: Shredder 

FNGs: none
Warm Up: a host of F3 favorites, including SSH, SFAC, IM, HB, Frankensteins, and Merkins
The Workout: jogged to the side of the school for some 11’s with squats and merkins. We then did Erkins, dips, squats while building on some Wing Chun concepts of pushing, striking, and wedging.
Mary: LBC, LSF, and Box Cutter.
Announcements: Travis Manion 911 run, Derek Davis run.
Prayer: unspoken

My Forearms are Toast

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3 PAX doing some high intensity TRX. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.