Arrived at Mutiny this am to find about 4 cars in the PVA. I headed down to the circle behind Club Works to unload some coupons. Once unloaded I met all the PAX at normal starting spot.
FNG: Welcome Rob Del Riego F3 abacus
Warm Up: We joined forces with Red October for a lap around the gym. Circled up for 30 IC side-straddle-hops, 10IC good mornings, imperial walkers, hillbillies, Frankenstein’s, merkins. Red October went to shelter and we headed off to lower parking lot.
The Workout: Once I realized we had 11 PAX I had Fram head to his car to grab some more coupons. While we waited for him, we ran suicides. After that we lunged walked, bear crawled and crawl beared to the end of the lot. It was here that I went over the stations. Below is what we did:
One PAX on tire carry around circle. He was the timer.
One PAX moseyed to stop sign at top of hill and returned.
American Hammers with weight
Bench Press w/RR weight
Mace triceps extension
Bent over rows w/weight
Squats w/mace rotating L/R hand
Fire Hose Press
Weights between legs roatating hands
Overhead rotations w/weight
Once we rotated through we formed 2 lines and Indian Run around gym. At the 1st corner was 5 burpees OYO. Lined up and 2nd corner 5 burpees OYO, 3rd 10 Merkins on my up and down, last corner 20 crab jacks. Indian Run back to coupons. Loaded them up in the truck and headed to the wall for wall chairs w/seal claps. We then BTW for a 30 count.
Mary: Dauber and Gump were already there stretching. We did 30 IC low-slow flutter, homer-to-marge/left/right leg up also to 10 IC. Stretched and Have a Nice Day!
Announcements: 11:00 am this Saturday F3 Cook-out. See slack for details.
T-Claps: Fram for wearing over 30lb vest the entire workout and to all who EC this am. Special recognition that my workout met the standard for 16 bit. He knows what I am talking about. Glad I did not disappoint you!
Prayers/ Praise: 16 bits mother-in-law battling cancer and treatments, Kayleigh, Daubers daughter travel mercies headed back to Baylor. Praise Fanny Pack daughter graduating 5th grade.
Something that hit me the Preacher said yesterday in Church.
“Who’s beautification process are you enrolled in?”
The world or the kingdom of GOD?
You’ve got to know where you are supposed to be!!!
Honor to led Gents!!
I decided that this morning would be a coupon day. Thought for sure it was going to be raining this am.
/in Mutiny/by SprinklerArrived at Mutiny this am to find about 4 cars in the PVA. I headed down to the circle behind Club Works to unload some coupons. Once unloaded I met all the PAX at normal starting spot.
FNG: Welcome Rob Del Riego F3 abacus
Warm Up: We joined forces with Red October for a lap around the gym. Circled up for 30 IC side-straddle-hops, 10IC good mornings, imperial walkers, hillbillies, Frankenstein’s, merkins. Red October went to shelter and we headed off to lower parking lot.
The Workout: Once I realized we had 11 PAX I had Fram head to his car to grab some more coupons. While we waited for him, we ran suicides. After that we lunged walked, bear crawled and crawl beared to the end of the lot. It was here that I went over the stations. Below is what we did:
One PAX on tire carry around circle. He was the timer.
One PAX moseyed to stop sign at top of hill and returned.
American Hammers with weight
Bench Press w/RR weight
Mace triceps extension
Bent over rows w/weight
Squats w/mace rotating L/R hand
Fire Hose Press
Weights between legs roatating hands
Overhead rotations w/weight
Once we rotated through we formed 2 lines and Indian Run around gym. At the 1st corner was 5 burpees OYO. Lined up and 2nd corner 5 burpees OYO, 3rd 10 Merkins on my up and down, last corner 20 crab jacks. Indian Run back to coupons. Loaded them up in the truck and headed to the wall for wall chairs w/seal claps. We then BTW for a 30 count.
Mary: Dauber and Gump were already there stretching. We did 30 IC low-slow flutter, homer-to-marge/left/right leg up also to 10 IC. Stretched and Have a Nice Day!
Announcements: 11:00 am this Saturday F3 Cook-out. See slack for details.
T-Claps: Fram for wearing over 30lb vest the entire workout and to all who EC this am. Special recognition that my workout met the standard for 16 bit. He knows what I am talking about. Glad I did not disappoint you!
Prayers/ Praise: 16 bits mother-in-law battling cancer and treatments, Kayleigh, Daubers daughter travel mercies headed back to Baylor. Praise Fanny Pack daughter graduating 5th grade.
Something that hit me the Preacher said yesterday in Church.
“Who’s beautification process are you enrolled in?”
The world or the kingdom of GOD?
You’ve got to know where you are supposed to be!!!
Honor to led Gents!!
Staying Alive at Red October
/in Red October/by DauberFNGs: yes – see Mutiny (welcome Abacus)
Warm Up: Â Ran with Sprinkler and his Mutiny PAX around the gym parking lot, SSH, merkins, Hillbillies, Imperial Walkers, Good AMs
The Workout:  Gump and YHC wanted to combine TRX straps and Kettlebells.  We opted for two sets of each alternating between these tools and trying new exercises along the way.  Music was on 80s rock and we jammed to AC/DC, Guns N’ Roses, etc.
Exercises from TRX included:
chest, triceps, jump squats, curls, flies, single arm curl/push-ups, arm extensions, squats, upright rows
Exercises from Kettlebells included:
swings, figure 8, rut-rows, triceps, curls, lawnmowers, midget love handles, upright rows
Mary: Mosey to tennis courts for yoga before Mutiny PAX joined us. Â Sprinkler called low slow flutter, H2M, stretching
Announcements: Â Picnic
T-Claps (Recognition): Warbucks – incredible HIM! Â UNC NCCC collection/donation drive in honor of his son
Prayer:  Sprinkler led us out. Unspoken, Dauber’s kid and M traveling to TX, 16bit’s mom with cancer, Injured PAX…
2nd F was at Starbucks; cue the music – BeeGees – Staying Alive played overhead as Gump and I walked in.
Honored to lead – Dauber.
Juneteenth at AGS
/in Any Given Sunday, AO Post/by AbeFNGs: none
Warm Up: butt-kickers, high knees, kareoke, imperial walkers and good mornings
The Workout: Yesterday was Juneteenth, the celebration of the official end of slavery in the United States. As a celebration and recognition of the impact that black people have had on our community, we made five stops in town while getting in 4.4 and some good hill work. Here are the five stops we made:
Holly Springs Elementary (Hunt Center)
– a public school teaching black children
– served Holly Springs for 50 years
– the Hunt Center is named for W.E. Hunt, former principal of Holly Springs Elementary
Grigsby House (412 Grigsby Ave)
– home of George and Gladys Grigsby
– an influential black family in Holly Springs
– ran the Packhouse (local meeting place)
First Baptist Church (208 Grigsby Ave)
– started by about 50 freed black men after Civil War
– originally a log cabin
– many black people who helped start the town before civil war stayed after emancipation
Dessie Mae Womble (Police station)
– first black female police chief in NC
The Packhouse (412 N Main St)
– popular local meeting place
– ran by the Grigsby family
– currently, there is a push to preserve it
Parrish Womble Park
– named after Parrish “Ham” Womble
– first black LEO at Wake County’s Sheriffs Dept
– went on to serve on the Holly Springs town council and as Mayor of Holly Springs
– nicknamed “Mr Holly Springs” for his devotion to the town
This really only scratches the surface of black history in Holly Springs and the surrounding communities. You can read some more at the linked resources below.
T-Claps (Recognition): Warbucks for gathering supplies for the UNC NCCC (and for those who donated). Good work HIM.
Prayer: Prayers for all of the fathers out there.
Additional Resources:
https://www.hollyspringsnc.us/1661/Black-History-Month
https://hollysprings.suburbanlivingmag.com/these-old-houses-part-vii-by-barbara-koblich-town-of-holly-springs-historian-2/
https://www.findingpatiencemusical.com/about
Drilling holes at GP
/in Ground Pounder/by ForcepsFNGs: None
8 HIMs posted to GP this morning;Â A lot of hard work and a little disc golf. YHC brought the music box.
WarmUp:
10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s, 20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays, 10x3ct Daisy Pickers,
The Workout
Circle of Rock: (Rotate rocks between exercises).
3 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers, Rutrows, and Ground Pounders.
3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 20×3 ct LBCs, 10×3 ct Rockies, 10×3 ct Homer to Marge w/ rocks (Hence the name drilling holes)
Pax Pair up and each does 2 sets each of Rock Planks and Crab Rock Planks while the other runs two lines down and back. Squat Hold till all PAX are finished.
Mosey to the Wall of Pain
Mosey to the putting green:
PAX put discs and bear crawl to nearest for retrieval. Return to starting point for exercise
1 set of: 10×3 ct Merkins, 20 Squats, 20 lunges (10 each leg), 10×3 ct Split Jacks, 10x3ct Star Jumps, 10×3 ct LBCs, 10×3 ct Mountain Climbers
Announcements: Â Raised over $3,500 for for HSPD 1st Aid Kits, GP 3 yr anniversary on June 26th along with the F3 Picnic in the Park.
Prayer Requests: Praise – Ellie got into Purdue, Cancun’s 2nd Dad recovering from a stroke, Walt (Forcep’s 2nd Dad) cancer in liver and kidney
Sharing Treasure @ AGS 6/13/21
/in Any Given Sunday/by VasolineYogurt had sent me a message on Strava asking where I was finding all the golf balls and replied back that if he showed up to AGS on Sunday that I would show him one of my secret spots on the route. Well Yogurt definitely showed up on Sunday and he also happened to find a golf ball in that exact area along with Pikachu. I told them the rule going forward is that if they find a golf ball in that spot that they need to post in on Strava. Yogurt posted his find, but Pikachu did not. : P
FNGs: none
Warm Up: quick parking lot mosey, 10x good mornings, 10x imperial walkers, 25-30 OYO merkins
The Workout: 6mi or 3.5mi running route
Mary: 25-30x OYO merkins
Announcements: N/A
T-Claps (Recognition): treasure finds by Yogurt & Pikachu
Prayer: a successful Grasshopper 5k the day prior
Holy Humidity Batman! 6/12/21
/in U Turn/by VasolineThis was about as humid of a morning I’ve experienced running so far this year. I figured it would be bad because it rained all day Friday and as the sun came up it felt like a steam room. The only relief was a little bit of sporadic drizzling rain that hit us on the rain. I’m truly amazed at anyone who’s running in this type of weather without some type of hydration pack, or water bottle, or hydrating gel pack, or whatever else may be out there that I don’t know about.
FNGs: none
Warm Up: quick parking lot mosey, 10x Good Mornings, 10x Daisy Pickers, 30-35 Merkins OYO
The Workout: 6mi, 3.5mi, or ruck. 6mi route included a search for the albino deer, which eluded me this morning as usual
Mary: no time
Announcements: Warbucks collecting baby, preemie, and newborn items at AO’s to donate to the Newborn Critical Care Center at UNC Children’s Hospital to celebrate and honor his lost 5-week old son every year.
T-Claps (Recognition): Elton for coming all the way out to Holly Springs from Wake Forest to celebrate his 1yr anniversary.
Prayer: Axe father getting knee replacement surgery, Alpine travelling with family to Switzerland, safety for all those running the Grasshopper 5k
Sheepdog 6/18/21 – Strike Fest
/in Sheepdog/by ShredderNo FNGs but a couple Pax new to Sheepdog. Welcome Woody and Sunshine to the AO that packs a punch!Â
EC:Â Norm, Bobby Boucher, Shredder
Warm Up: several F3 traditional favorites with Side straddle top, sir Fazio arm circles, seal clamps, overhead clamps, imperial walkers, hillbillies, Single leg deadlifts to work on balance and stability, and Frankenstein.
The Workout: today’s workout was brought to you by four corners and a whole lotta striking 🤛🏼.  Pax started with 25 Wing Chun strikes, ran to the next corner of the parking lot, 1 Merkin (at which point I think Woddy said, “only one!?!”), next corner 1 squat to front kick in cadence (so, both sides), next corner 1 star jump, then back to the beginning. So far, not that bad. We then bumped up to 35 strikes and ran to the next corner for 2 merkins, 2 squat kicks, 2 star jumps, etc. Each loop around we added a set and increased the strikes; 75, 100, 125, 150. About 1/2 way through we swapped strikes for wedging but still cranked out high reps. A couple pauses to focus on technique details. I’m assuming Pax will be feeling this workout at about 3:00 today.
Mary: 50 LBCs in cadence
Announcements: Norm is moving. Â He will be missed!
T-Claps (Recognition): Bobby Boucher rocking it on a long EC climb. Warbucks collection.
Prayer: Beer pressure’s sister trying to get into grad-school.
Way to go men. Honored to lead!
3-Alarm – Add ROXANNE to the Playlist
/in AO Post/by YogurtAfter last week’s “beta” run, it was time to get serious—or giddy. New front tube—check; playlist—check; more runners—including Go-Gurt, Martini, Pikachu, and Wild Turkey—check!
FNGs: None, but one Kotter: Go-Gurt
Warm Up: 3-Alarm speech: Thank you for coming out today my name is 3-Alarm and if you don’t know already I have some disability’s and it’s hard for me to do some things. But it’s not why we are here for. We are here for going on a run. Come up here Pikachu and Yogurt. These guys brought F3 to me and brought you all out here to run with me. So, I want a moment to say thank you… now let’s run!
The Workout: Pikachu took off with 3-Alarm in his “sled” first. Five PAX headed up Acorn Falls towards Go-Gurt’s house. He had a basketball game at 5 pm and was just getting home. We picked up Go-Gurt and started our rounds of Holly Glen. Staying on smooth pavement and avoiding bumps is paramount because 3-Alarm feels every bump.
3-Alarm requested a push from all—he wanted to make sure everyone got a good workout. He especially wanted Wild Turkey to push—maybe it was his turkey call. 3-Alarm is also well versed in picking up the six. With Pikachu pushing, he got out ahead and routinely requested to turn around to pick up the six. Everyone learned how to handle the sled. It does not turn easily and gains speed going downhill!
A running chair draped with a flag and 3-Alarm’s smile and laughter draws some fans. We drew smiles and waves from several ladies celebrating 5 o’clock in their garage. Another runner kept following us. Cars slowed down and waved.
We got in our miles and circled back to the house with Pikachu and Go-Gurt in an all-out sprint and 3-Alarm’s hair flying in the wind!
Mary: Nope
Announcements: F3 picnic, Warbuck’s collection
T-Claps (Recognition): All for posting today. Especially Martini, who is in pain from kidney stones.
Prayer: Martini’s aunt, who is recently had heart attack
Backstory: Planted the flag in 3-Alarm’s yard at 5:50 pm. Much better than last week when I planted the flag in the neighbor’s yard accidentally. It had been a while since I had visited and the neighbor’s house looked the same. Oh well. But here, today, I got the right house. Wild Turkey, Pikachu, and Martini rolled in immediately. After brief introductions, I helped get 3-Alarm into his running chair. Last week, his mom lifted him with a big bear hug. No mom today, so I guess it’s my turn. Lots of laughter.
3-Alarm had been texting me for a week, looking forward to the run: You got any runners yet? He also wanted to express his gratitude for F3 runners. He wrote the above speech and I asked if I would deliver it for him. I agreed, but he asked if I would take a video of myself delivering the speech and send it to him beforehand—to make sure he liked it. Thumbs up!
Pikachu presented 3-Alarm with a new F3 Pick up the Six t-shirt. He was stoked! He wants to run and race more.
Finally, turns out 3-Alarm requested ROXANNE by Arizona Zerves—not the Police. We played both. Plus plenty of songs with the word “roll.” Next run: Tuesday, June 29
Let’s Roll at VC
/in Viscous Cycle/by DauberFNGs: none – but welcome back Kotter – Mr. Mom (Reese Martin)
Warm Up: OYO
The Workout:  See Route via Strava; incorporated a climb up Heartbreak Hill looking for Pikachu; great job Kubota from making it all the way up while staying in the saddle; we had a Cancun sighting too….great work rucking
Mary: Got ready for Thunder
Announcements: Â Picnic; going away party for Norm
T-Claps (Recognition): Â Gump on his way to posting three times in one day; Kubota helping Dauber with his chain
Prayer: Â Unspoken, Kubota job praise, Injured PAX
Fritter returned to Possum Trot
/in AO Post, Possum Trot/by Pablo19 PAX, including 10 who are in hot pursuit of the coveted fritter, posted at Possum Trot for a beatdown delivered by the Fritter Foundation.
Fritter Quitters:Â None
FNGs: None
Warm Up: Lap around the tennis courts; circled up for SSH, IW, HB, Fazio arm circles, good mornings; I had to throw in some burpees to calm the mumble chatter
The Workout: PAX moseyed to the tennis court and lined up on one end. PAX were instructed to travel the width of the 4 tennis courts by broad jump, 5 star jumps, broad jump, 5 prisoner squats, wash-rinse-repeat until you reach the other side and squat-hold for the 6. PAX then traveled back to the start across the 4 courts with the Obama (named after the 44th president) 4 steps in bear crawl followed by 4 merkins, wash-rinse-repeat until you reach the other side and plank-hold for the 6. PAX loved these so much, we decided to do it again but had to limit each to the halfway mark to save on time. Once complete, PAX traveled to the concession stand via Indian run for more fun. Half the pax held BTTW, while the other pax did an exercise, then switch. (exercises were 1:step ups x10 each leg, 2:bulgarian squats x5 each leg, 3:Erkins-Derkins-Dips x5 each). Half the pax then held People’s chair while the other half did exercises, then switch. (exercises were 1:American Hammer, 2:Mountain Climbers). PAX then indian ran back to the courts for Mary.
Mary: Plank-O-Rama until time
Announcements: Picnic- check slack
T-Claps (Recognition): Sunshine- strong first week!
Prayer: Kevin, Heidi, Warbucks, Woody’s son traveling, First responders and military