2023 – Page 4 – F3 South Wake

Miserable Mile

August 25, 2023/in Sheepdog /QIC: Banana Seat
PAX: Banana Seat, Farva, H1N1, Rubiks, Spy Kid, Wonder Kid

Warm up on bball court
GMs
SSH
Windmill
Sun gods
Michael Phelps

Mosey to Track
200m lunge
Abs – AMRAP LBCs until 6 is in
200m run back to start
200m bear crawl
Abs – AMRAP Freddy Mercury’s until 6 is in
200m run to start
200m broad jump (modified and removed the burpee)
Abs – AMRAP American hammers til 6 is in
200m run
200m back peddle
Abs – AMRAP WWI’s til 6 is in
200m run

Stretch back at courts

No new announcements

Prayers for H1N1 family with daughter driving, church members dad passed, Spy Kid kids visiting, Rubiks friend with brain tumor.

Strong work today men.

BS Out!

Sweaty Rocks

August 24, 2023/in Disney /QIC: SoftServe
PAX: @flip phone, Gizmo, Pothole, Woody

FNGs: N/A

Warm Up: Frankensteins | Sir Fazio’s | SSH | Mtn. Climbers

The Workout: 5 PAX endured the suck with 2 smedium ’s

Mosey with rocks

Wall Sits

5 rounds | 10 x

front squats
Frog hop over rocks crawl back
Should press
Mtn climbers

Erkins, Derkins, & Dips then Wall sits again
Moseyed back with rocks

Mary: Homer to Marge (Both legs then alternating single legs) | Pickle Pounders | Crunches | Box Cutters

Prayer: Pothole needs healing after his back surgery so he can make it to Warrant Officer School coming up soon.

Poles and Rocks at the Grave

August 17, 2023/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Compton, Finkle, H1N1, Loafer, Trash Plate, Winnebago

7 HIM showed up on another moist morning to push each other. Here’s what happened.

Warm Up
Loop around parking lot with carioca.
Air squared
Willie Mayes Hayes
Bat wings
Mtn climbers
Merkins

Grab rocks for traveling
Go to first street light
10x Ground pounders with rock – mosey to next light without a rock, do 5 burpees. Sprint back to rocks for your choice as you arrive.
Traveling curls to the next light. Then repeat.
10x Wonder bras – mosey to next light without rock. 5 burpees, sprint back for choice.
Traveling tri’s to the next light. Repeat.
10x rainbow lunges each leg. Mosey, 5 burpees, sprint back.
Traveling overhead press back.
10x American hammers with rock, mosey, 5 burpees, sprint back
Traveling bus drivers back.
10x squats with rock, mosey, 5 burpees, sprint back.
WWI’s with rocks
Return rocks

Courts – partner up
P1 bear crawl to half court then crawl bear back while P2 does plank jacks, switch.
P1 suicide to half then full court while P2 holds BTTW, switch.
P1 crab walk forward to half the backward back while P2 does LBCs, switch.

Mary
Windshield wipers
Heels2Heaven
LSF
Cross ups
J-Lo’s

Way to push this morning men. Pleasure to lead.

BS out

Circles and balls at the Nut

August 17, 2023/in Nutcracker /QIC: Banana Seat
PAX: Banana Seat, Batboy, Best In Show, Big Ditch, Boss Hog, Deadbolt, MadDog 2020, Mookie, Roger Roger, Shooting Blanks

10 PAX for some track work and a little game of knock out.

Warm up lap around to back
SSH
Good morning
Imperial squat walkers
Mtn Climbers

Track
Hand release broke back derkins with partner. Run in opposite directions and meet half way. 3 laps x10 reps each (6 sets)

Catch me if you can
P1 does 10 monkey humpers
Partner runs backwards until P1 catches them then switch
3 laps

Knock out Hoops
5 burpees
10 star jumps
15 plank jacks
Back in once completed

Mary at the flag
LBCs
Reverse LBCs
American Hammers
Boat canoes
Pickle pounders

That’s for letting me lead.

BS Out!

Cinderblocks murder Disney

August 14, 2023/in Disney /QIC: Banana Seat
PAX: 8 Bit, Banana Seat, Breach, FlipPhone, Fram, M4Life, TomTom, U.T.I

Warm up lap around fields
Good mornings
Smurf jacks
Sir fozio
Mtn climbers
Merkins

Grab cinder blocks
Take them to turf fields Cusack style
Murder bunnies with wonder bras built in for 50Yds
Colt 45’s
Murder bunny with diamond merkins back 50Yds
Bolt 45’s
Mosey down and back
Block swings x15
Dips on block x20 IC
Sprint field then lunge walk back
Cinderblock squat leg lifts x20 (squat down onto block and lift legs then back up)
Rocky toe taps x20 IC

Mary on turf decline
American Hammers
WWIs
Freddy Mercury’s
Dying Cockroach
Pretzel’s

Strong work today by all PAX. Definitely one for the books.

BS Out!

AGS Goosehaven Loop

August 13, 2023/in AO Post /QIC: Yogurt

You never know whos’ gonna show up on a Sunday morning. Today, HCs from Pikachu and Cancun. Pleased to see H1N1 for our second run in a row and TomTom ready to roll. Most everyone was done with hills for the week, so I went back to the basics–greenway to Bass Lake and around using the Goosehaven connection. Roughly a 5.5-mile route with 325 feet elevation–nothing compared to the Valleyfield neighborhood, which was my original plan. Cancun RAN the first half and got a good 4 miles before meeting up for COT.

H1N1 kept a strong pace, aiming for negative splits overall and nailed it on the last four miles, which are more uphill than down. Chasing him up Bass Lake Road made this more than a mosey for me. Pikachu and Moose and TomTom held back with a steady Sunday morning pace. Moose went for the mid-run shower through the sprinklers on the golf course.

COT: Prayers out for Cancun’s kids to get them healthy after colds. Prayers for strong leadership for these men in their areas of influence. Nice work Moose flying your new F3 flag!

Tequila Sunrise – Ham Returns to the Table

August 12, 2023/in Tequila Sunrise /QIC: Yogurt
PAX: Fumunga, H1N1, ham, Warbucks

0600 a car flies in on two wheels! BAM! Whodat? Ham! After catching up and quick fist pumps, we took off towards the hills of downtown Fuquay.

Judd to 401/Main Street, down past the springs and up the hill. Established the flag pole of the Two Flags over Fuquay route.

Fumunga ran circles around us doing thresholds or some kind of interval–at a blazing pace. And that was after running EC from his house. The rest of us caught up on families, work-life balance, and other stuff. Later, Ham told me what it was like to grow up in Kenya, where “EVERYBODY runs.”

In the end, we covered nearly six miles, neary 300 feet elevation gain, and drew a nice picture on Strava. Warbucks joined us for COT after rucking.

Prayers to Fumunga’s father in law, who’s having medical issues.

R4TJ 5 Year Anniversary – “What we experienced this moanin’ was sum gud ole fashion fun”

August 10, 2023/in Running 4 the John /QIC: Yogurt
PAX: @flop, 16-bit, Banana Seat, Batboy, Dawgpound, Nemo, TomTom, U.T.I, Wild Turkey, Yogurt

Nine men got stronger on the BEST HILL TRAINING ROUTE EVER. After 25 fast side stradle hops in cadence, we took off. Across Main Street, right on Milpass, left on Crossway, up to Creekvista. Batboy and Flop arrived first and started running the elbow. On this route originated by Wild Turkey, the “elbow” consists of running down Creekvista, running back up, then running to the bottom of Crossway, then running back up to Creekvista. Rinse and repeat as many times as possible before converging for the run back to the flag.

I got hooked on the elbow last week with Sunshine’s Q. This is the kind of run that is exhausting and exhilarating all at the same time. Everyone ran strong and pushed each other–just like last week. But, no trips this week. Two last week. No “knee-matomas” either.

Glad to honor the 5-year anniversary of F3SW’s original mid-week run. Thank goodness one of the Original Gangstas @U.T.I. joined us at COT. UCrain told us all about it. Started with his Blue Ridge Relay team looking for a mid-week run. Went to HS Run Club, found very unsatisfying. Got headlocked, I mean, realized they were Freed to Lead and started their own Area of Operations (AO). UTI and Lipstick were site Qs for the first year or so, then @Redenbacher took over for the next four. Red used to wear his DOT approved safety vest. So glad that he broke down this barrier, now I’m proud to wear one. Shout out to Red by wearing my vest in the snap.

In the end, TomTom declared, “What we experienced this moanin’ was sum gud ole fashion fun” And so it was! It was an honor men.

Flag planted, warmups, run, COT, snap, backblast, done.

Bring back the HC!

Sandbag Dora

August 8, 2023/in Prison Yard /QIC: Banana Seat
PAX: @flip phone, 8 Bit, Banana Seat, Breach, CornCob, Fram

6 HIM showed for Prison Yard. After a long night with no power, trees were down and some cleanup needed around South Wake. YHC showed up 3 mins before go time. Breach brought the 60lb, 80lb, 100lb sandbags for some fun.

WU
Lap around blue loop with stops
Good mornings, SSH, arm circles, decline merkins on hill, squats
Took 10 mins which was a bit longer than expected.

Sand bag Dora
50 burpee jump overs
100 squat jumps bag on shoulders
150 curls
200 chest press
250 LSF bag overhead
P1 does reps while P2 runs down lot hill and back. Switch repeat.

Mary wasn’t allowed in the yard today due to assault with an ice pick.

No new announcements
Prayers and thanks. Those that participated in 2nd F clean up. Those traveling and injured PAX.

Rule the day men!
BS Out

Comparing rocks

August 7, 2023/in Downtown Train /QIC: Abe
PAX: @p.s.i, 3rd Cousin, Abe, BnB, Cancun, Gizmo, H1N1, Plunger, Wild Turkey, Woody

FNGs: none

Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.

Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.

Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.

PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.

Mary: popcorn Mary took us right up to time.

Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR

Prayer: Gizmo’s mom, man that Plunger saw at the golf course