FNGs: None
PAX: 187, Martini, Cowboy, Quiver, Mr. Terrific, Pikachu, Fumunga, Lipstick, McNugget, UTI, Aquaman, Cupid, Dawgpound, Skidmark, Sham Wow, Full House, Norbert, Tony the Teacher, Snap
The Derek Davis Memorial Run was virtual this year due to freaking COVID. Pikachu and I collaborated to bring F3 together to run the actual course and get as many additional registrants as possible to support the scholarship that comes from the run.
I can’t believe 5 years has already gone by since Derek passed away. He was a great friend of mine as he was to many people. In our community, he’s memorialized as a runner, and deservedly so, but there was so much more to Derek than just running. Derek was quick to smile and literally knew something about everything and a lot about most things. His curiosity and love of learning meant that he could carry on insightful conversations with everyone. When we would go on runs, he could keep up with all the sports conversations, but when those died off, he would launch into a detailed description and analysis of who his favorite Disney princess was followed by spiritual insights into how to live a more Christlike life. He was hilarious and always kept you guessing! Everyone who knew him felt like they were one of his best friends because that’s the way he treated everyone. Since his passing, I have felt many times that his message to me and to us is to be a better dad and husband, I think that’s the thing he misses more than anything.
So, that’s my resolution as we pass the 5 year anniversary and another great DDMR: to be a better father and husband. And to learn a whole lot more random stuff so that I can strike up a conversation with anyone – time to ditch the boring!
Warm Up: Moseyed around the middle school and over to the starting line where we did some butt kickers, high knees, karaoke, high skips, Good mornings, windmills, daisy pickers, and a few strides.
The Workout: Gun went off about 5:42 and we all watched Pikachu and Fumunga race off in the distance. In the end, Snap, Aquaman, and Tom the Teacher weren’t too far behind and got there in under 20 mins. The goal was to set a 5:30am 5k PR and I think everyone was able to accomplish that and have a good time.
Mary: Ain’t nobody got no time for that! Does still being able to stand up after a 5k count as ab work?
Announcements: Mulch, last day of Co-Q duel in Fuquay tomorrow at Casino Royale.
T-Claps (Recognition): Pikachu, Cupid, Snap, and Norbert for at least trying to set up course markers. I don’t think anybody got too lost… although I did hear somebody almost ran into a tree.
Prayer: Quiver’s uncle, PAX with family members battling covid. The Davis Family are in our thoughts and prayers and close to our hearts today – prayers for Amanda, Kevin, Jenna, Jared, and Alyssa. Thanks for being with us today, Derek!
Bat Flippin the Bat Flippers
/in AO Post, Running 4 the John/by SkidmarkYHC pre-blasted that dice would be in place to determine the route. There was some pushback to the possibility of 5 miles in loops around Ting, but remember mental toughness is a thing too. Anyone up for a backyard Ultra this fall?
YHC arrived to an empty parking lot at 0450 to run EC. Pikachu arrived shortly after already 6.5 in and joined YHC for a few miles. Sure glad I didn’t slow him down because he was cruising. Returned back to Ting to see a group of Pax running into Bridgewater. No idea who was there except for Emeril, causes everyone knows that gait. At the flag Martini was warming up. Pablo shortly after, and Dumbo was early rolling in at 5:28. Dumbo had the honors for the dice roll…4…which meant big dipper.
4 of started out on a mosey with no communication from the other 5 except that they would not be starting out with us. Thanks for filling us in martini. I’ll assume they’re scared of the dice. Shieldlocks are tight right? Wrong. Dumbo and Pablo had no idea of the early start by the fritters, or bat flippers, or cookie pouch munchers, or whatever they call themselves now. After Dumbo’s effort this week he may be joining FML.
FNGs: None
Warm Up: OYO
The Workout: Big Dipper. Pickin up the 6. Nice job Pablo and Dumbo
Mary: Minimal as we arrived back right at 6:30.
Announcements: Mulch
T-Claps (Recognition): Pablo and Dumbo getting the 6 and Martini crushing it today.
Prayer: Skidmark’s friend’s daughter who got bit by a copperhead Monday evening. Dumbo took us out.
Abe visits the Nest
/in AO Post, The Nest/by AbeThe call went out last night for a Q for the Nest. I’ve never been to the Nest, so I figured it was a good excuse to make the trek down to the ‘Quay. YHC didn’t have a plan going in. I got there a little early to scope it out, and seeing how squarely-shaped the park was, good ol’ 7 of Diamonds seemed to fit the bill. Martini and H1n1 were already there, running EC. Two FNGs showed up a few minutes before 0530 to make a nice, manageable team of 5. The newbie spiel was delivered and we were off.
FNGs: Bogey (likes to golf) and his son Sweet Tea (works at Chick-Fil-A)
EC: Martini, H1N1
Warm Up: Jogged around the parking lot, then circled up for SSH x 15, Imperial Walkers x 10, Hillbillies x 10, Fozio Arm Circles, 10 forward / 10 reverse, and Good Mornings x 10.
The Workout: 7 of Diamonds was the name of the game today. But instead of rounding the bases, we rounded Falcon Park. Round 1, 7 reps. Round 2, 14 reps, Round 3, well, you get the picture. Exercise one is the standard murkin. Exercise two is the prisoner squat. Exercise 3, catalina wine mixers. Exercise 4, WWIIs.
PAX then jogged around to the brick wall in the parking lot and grabbed some people’s chair. Everyone held people’s chair while one PAX rain down to the end of the parking lot and back. Then it was the next PAX’s turn. We did this until everyone had a turn to run.
We ended with a quick indian run around the parking lot.
Mary: LBCs x 15, Freddie Mercuries x 15, Shoulder Taps x 10, Pickle P0unders x 10, Reverse LBCs x 10, something else I forgot and American Hammers x 10.
Announcements: Mulch sign up
T-Claps (Recognition): Bogey and his son Sweet Tea for coming out and joining us in the gloom.
Prayer: Parents juggling their kids’ school, especially Norm’s wife who’s flying solo while Norm is away for training.
Field Trip Day
/in AO Post, Downtown Train/by Coal Ash3 PAX at Downtown Train for a field trip to womble and some leg work.
FNGs: Nope
Warm Up: Jog to Womble, SSHs, Daisy Pickers, Merkins
The Workout:
Round 1: Squat with shoulder press (with rock) X 20, 15, 10 with 10 merkins between each set.
Round 2: Step ups with rock (x 20, 15, 10 each leg), 30 LBCs in cadence between sets.
Round 3: Lunges three ways (side, back, and curtsy) with rock (x 10, 7, 10 each leg), SSHs between sets
Round 4: Squat with shoulder press (with rock) X 20, 15, 10 with monkey humpers in cadence between each set.
Jog back to Womble
Mary: 5 Burpees OYO
Announcements: See Slack and Facebook
T-Claps (Recognition): Pots and Nemo for putting the work in this morning. Both seemed to fair much better than I did.
Prayer: YHCs grandmother; for our country
It’s Something Alright
/in AO Post/by Banana Seat7 PAX posted at Something Awesome. Two cotters and two FNG’s. We had some laughs and farts but mainly sweat. Clown car arrived at 5:31 so burpees followed the opening mosey. Here’s what you missed.
FNGs:
Peephole (works on pad locks for doors) and Towelie (he brought a small red towel to wipe his perspiration from his brow)
Warm Up:
Mosey then circle up
Good mornings
Frankenstein’s
Windmills
Michael Phelps
stretches
The Workout:
Circle
Bear crawl ring of fire
– bear crawl around the circle. Q calls out various merkins x10 (Reg, diamonds, wide, ranger, knerkins)
Field
The Michigan
– Run 20 yards 10 squats, run back 10 Jack Webb’s
– Repeat 40 yds 20 squats 20 jack webs
– Repeat 60 yds 30/30
– 80 yds 40/40
– 100 yds 50/50
Grab some wall – 3 rds
Seal clap preacher seats x10 IC
BTTW shoulder taps x10 IC
Small wall- 3 rds x15, x12, x10
Side step up & overs on small wall
Chest tap irkens
Dips
Box jumps
Dirkens (last set hand release)
Mosey over to mary
Mary:
Hurricane Hoedown (look it up)
Pretzel both sides
Windshield wipers
Heels to heaven
Boat canoes
HAND
Announcements:
AO School House on Wednesday. Breakfast and q-source to follow. SW guys are welcome.
T-Claps (Recognition):
Cotters back in the gloom (Buttwax and Rainmaker)
Prayer:
NM friend Chris chemo battle with leukemia 36 wife two kids
Darby’s friend special ops broke back and Covid-19
Strong work today gents. Appreciate the opportunity to lead.
BS out!
Red October Collaboration
/in Red October/by DauberFNGs: None
Warm Up: Â Joined Mutiny PAX. Â Fonzie led us around the track with stops for SSH, Hb, IW, Merkins, and Good Mornings. Â RO PAX headed to the pavilion.
The Workout: Â Dauber had each PAX call out an exercise with a minimum of 8 reps to a maximum of 15 reps. Â Rinse and Repeat before moving on to the next round.
Round 1: Â 15 Swings, 10 Curls (L/R), 10 Tricep Extensions
Round 2: Â 10 Rut rows (ic), 20 Step-ups (10 each side), 10 Lawn mowers
Round 3: Â 10 Nipplers (ic), 10 calf raises (ic), 10 upright rows
Round 4: From our six, 10 weight over chest with 6 inch legs elevation (ic), 10 single leg squats, 10 skull crushers
Round 5: 10 Midget love handles (each side); 10 man-o-makers (R/L) hand on bell merkins, 10 chest presses from our six
Round 6: 10 Figure 8 (ic), 10 up and over shoulder, 10 arm curls across our body
Lost our count due to the interruption and chaos caused by Mutiny PAX infringing on our shelter space.Bunch of talkers. Â We all sweated our you know whats off this am; humidity sucked.
Mary: Â Joined Fonzie and Mutiny PAX for some yoga, box cutters, windmills, have a nice day.
Announcements: Â Fonzie two-year Q weeks continues; check socials for Greenwood team challenge
T-Claps (Recognition): Â Fonzie two year; RESPECT presentation for Sprinkler.
Prayer: Â College kids starting school; FedEx new nighttime delivery; Unspoken
Fonzie led us out.
An honor to lead Red October with the collaboration plan.
8/22/20 Ground Pounder
/in Ground Pounder/by ForcepsFNGs: None
5 HIMs posted to GP this morning.  Great to see everyone and to welcome Tetanus to GP.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly Squats, 10×3 ct Windmills,  20 SSH, 4×10 ct arms stretches
The Workout
2 sets of:Â Happy Feet down row of parking curbs, Bear Crawl 1/2 way, Lunge Walks 1/2 way.
Mosey to the Wall of Pain
Mosey to the Rock Pile. PAX all selected medium rocks and assembled along the bridge.
20 Rock Press, 10×3 ct Rock Tri-cep Extensions, 10×3 ct Windshield Wipers,
20 Rock Presses, 10×3 ct Rock Tricep Extensions, 10 Box Cutters,
20 Rock Presses, 10x 3 ct Rock Tricep Extensions, 10x3ct ct 6 inches and Scissor Kicks
Circle of Rock: (Rotate rocks between exercises).
3 set of 10 x 3 ct of each exercise:Â Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers, Â Rutrows, and Ground Pounders.
Mosey back for Mary to stretch it out: Pigeon Pose, Willy Mays Haze, Calf Stretch, Cobra, Cat & Cow pose.
Announcements: Â Sign up for mulch work
Prayer Requests:  Prayers for Shredder work & life stress. Continued Prayers for DOA’s Father in Law, Wes undergoing chemotherapy treatment and for his wife. Forceps’ divorce being finalized in the coming weeks and for his son Jon’s estate to be closed.
Guest Appearance by Tom Petty
/in AO Post, U Turn/by Fanny PackMany training plans, one team. F3 strong is what I’m talking about. 20 fellas pushed themselves in various ways this morning.  The “bat flippers” were mostly present and accounted for on a 10 mile route. Team FML plus a few more got at least 10 miles while joining the classic U-Turn route and picking up the six…a lot. . Several more of us including YHC got between 6-9 miles with many mix-ins training for BRR and RDC marathon. Aquaman and Bernie were hitting 20 plus today.  Martini bagged a half marathon.
YHC message was simple as I was inspired by Dovetail’s post this week. If you struggle…good. If it hurts (not injured)…good. If it’s difficult… good.  If you fail… good.  If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things.  BUT… if our M’s and kids are happy and healthy, if we have meaningful work to do, if we can exercise and have our health, if the Lord above loves us as sons even though we are messed up people, well then…good!
Warm Up: Imperial Walkers, Hillbillies, Good Mornings, Frankenstein’s
The Workout: Standard U-Turn route. Â Lots of picking up the 6..,which was often YHC.
Mary: Runners Stretch And Pigeon Pose with almost a full…OUT LOUD… sing along to Tom Petty by none other than THE Dawgpound! The song…Last Dance with Mary Jane! Not gonna lie…the way my feet and knees hurt… I get the song big time today. But enough of that for now…
Announcements: Go mulch. There may be an additional week or two added.
T-Claps (Recognition): Martini on the half marathon today. Â Strong work brother. Lots of picking up the 6. Â All those elites out there…many of you for picking up my six!
Prayer: Pikachu’s M and health issues. Protection from injury illness for pax with races coming up. YHC took us out…and then a few pax went to join Martini as he completed his half… THAT is what this is about!
Running the Tables
/in AO Post/by MessiFNGs: None
Warm Up:Â As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC
The Workout: Pax split up into 3 groups and mingled around Casino Royale. At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work. At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).
Station 1 – various exercises with TRX bands and tabletops
Station 2
Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees
Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.
Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands). Finished up with some blackjack. Dealer wins 20 second plank, Pax wins 10 second plank
Station 3
Using the path around the south end of the park (800m long)
First lap – merkin half mile with appearances by some of Boy George’s favorite characters.
100m runs with stops along the way for 8 different style of “merkins”
5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence
Second lap – burpee pyramid with sprints
100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery
Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees
Mary: Finished up 1 round of blackjack. Dealer wins 20 second plank, Pax wins 10 second plank
Announcements: Mulch at Bass Lake – signup slots still open for this weekend
T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap. For all the Pax that contributed to the clothing and hygiene product drive.
Prayer: Boy George
Co-Q Duel at the Nest
/in The Nest/by MartiniPAX:Â Boy George, Gamecock, Banana Seat, Sprinkler, ShamWow, Dahmer, Dawgpound, Mookie, Fanny Pack, Pumpkin Spice, Snap, Wallaby, Florence/FloJoe, H1N1, Cupid, Bobby Doll, 16-Bit, Nemo, Fram, Hardy, Fumunga, Moped, Bondo. Martini
EC:Â There was a Crew
FNGs:None
Warm Up:Â SSH, Sir Fozie Arm Circles, Windmills, Hillbillies, Imperial Walkers, Daisy Pickers
The Workout:Â Count of by 3’s.
Group 1 to the Wall: People’s Chair 5 count down the line, bear crawl to the island, 10 merkins, bear crawl back to the wall. BTW 5 count down the line, lunge walk to the island 10 monkey humpers, lunge walk back to the wall. Rise and repeat until time to switch.
Group 2 to the shelter: 1 leg squats x 10 each side, 10 Erkins, 10 Dips, 10 Derkins, 10 LBC’s. Rinse and repeat unitl time to switch.
Groupt 3 – 4 corners aourn the permieter of the park. corner 1 = 5 burpees, mosey to corner 2, 10 merkins, mosey to corner 3, 15 LBC IC, mosey up to hill to corner 4, 20 squats.
Once the group doing 4 corners made it back to the wall, everyone rotate.
Mary:Â Boc Cutters, Homer to Marge, Reverse LBC’s, American Hammers
Announcements:Â Mulch, 2 Options on Thursday (Kenny’s Grave & DDMR @ Tigers Blood)
T-Claps (Recognition): Everyone who came out. Boy George & Gamecock for the help w/ the Q
Prayer:Â Everyone with kids returning to school
Derek Davis Memorial Run
/in Speed Racer/by SnapFNGs: None
PAX: 187, Martini, Cowboy, Quiver, Mr. Terrific, Pikachu, Fumunga, Lipstick, McNugget, UTI, Aquaman, Cupid, Dawgpound, Skidmark, Sham Wow, Full House, Norbert, Tony the Teacher, Snap
The Derek Davis Memorial Run was virtual this year due to freaking COVID. Pikachu and I collaborated to bring F3 together to run the actual course and get as many additional registrants as possible to support the scholarship that comes from the run.
I can’t believe 5 years has already gone by since Derek passed away. He was a great friend of mine as he was to many people. In our community, he’s memorialized as a runner, and deservedly so, but there was so much more to Derek than just running. Derek was quick to smile and literally knew something about everything and a lot about most things. His curiosity and love of learning meant that he could carry on insightful conversations with everyone. When we would go on runs, he could keep up with all the sports conversations, but when those died off, he would launch into a detailed description and analysis of who his favorite Disney princess was followed by spiritual insights into how to live a more Christlike life. He was hilarious and always kept you guessing! Everyone who knew him felt like they were one of his best friends because that’s the way he treated everyone. Since his passing, I have felt many times that his message to me and to us is to be a better dad and husband, I think that’s the thing he misses more than anything.
So, that’s my resolution as we pass the 5 year anniversary and another great DDMR: to be a better father and husband. And to learn a whole lot more random stuff so that I can strike up a conversation with anyone – time to ditch the boring!
Warm Up: Moseyed around the middle school and over to the starting line where we did some butt kickers, high knees, karaoke, high skips, Good mornings, windmills, daisy pickers, and a few strides.
The Workout: Gun went off about 5:42 and we all watched Pikachu and Fumunga race off in the distance. In the end, Snap, Aquaman, and Tom the Teacher weren’t too far behind and got there in under 20 mins. The goal was to set a 5:30am 5k PR and I think everyone was able to accomplish that and have a good time.
Mary: Ain’t nobody got no time for that! Does still being able to stand up after a 5k count as ab work?
Announcements: Mulch, last day of Co-Q duel in Fuquay tomorrow at Casino Royale.
T-Claps (Recognition): Pikachu, Cupid, Snap, and Norbert for at least trying to set up course markers. I don’t think anybody got too lost… although I did hear somebody almost ran into a tree.
Prayer: Quiver’s uncle, PAX with family members battling covid. The Davis Family are in our thoughts and prayers and close to our hearts today – prayers for Amanda, Kevin, Jenna, Jared, and Alyssa. Thanks for being with us today, Derek!