FNGs: None PAX of 7 enjoyed incredible temps (60s) in the darkness. Shorts weather in early March!
Warm Up: Pre-blast mentioned circuit training and the use of coupons. Some PAX inquired what a coupon was on Slack. They come in many sizes, shapes, etc. I chose to bring various dumbbells weighing in from 8lbs to 40lbs. Planted the flag at 4:45 am and got busy setting up the numerous dumbbell stations. Needed to adjust gross weight and found a tree line by an old fairway. Broke out the hand sanitizer and greeted the PAX. I think one of the PAX had the same idea as he disappeared for a few mins. He mentioned FedEx’s home or front lawn if the door was locked. Hmm. I think the early start time of Prison Yard had interrupted our normal morning routines. As I looked around, 5 PAX present EXCEPT for the only PAX who HC’d. I was told he would be racing in on 2 wheels in no time. A utility truck was spotted and an F3 brother came out but went running off in another direction. Some said it was Pipe fitter; I cannot confirm. Clock struck 0500 and we were off for a nice jog around the clubhouse/parking lot. Circled up for 20 SSH, 10 Don Quixotes, 10 Fazio Arm Circles (F/R), 10 Hillbillies, 10 Imperial Walkers an 10 Daisy pickers. It was about this time New Mexico graced us with his presence. Sprinkler was pissed because he knew what was coming: 5 burpees OYO for tardiness.
The Workout: I got an idea from Shredder at a recent 2ndF to incorporate running while PAX conducted circuit training, moving from one station to another. He emphasized the importance of rotating among three/four muscle groups: Arms, Abs and Legs. (I added Back too). I wrote down three exercises using (Coupons) dumbbells on index cards and set the cards next to the dumbbells spread out under the covered clubhouse area. Turned on the iPad Pro to Pandora’s Classic Rock station. (Fonzie was very happy with the tunes. Lots of singing and great mumble chatter.). Each PAX started at a station, executed 8-12 reps of each exercise on the card. One PAX ran around the clubhouse twice before PAX rotated positions. Circuit training consisted of the following exercises:
8lbs: seal claps, overhead claps, straight front arm curls – palms down
10lbs: American hammers, WWIIs, Straight arm Tricep extensions
15lbs: Bus drivers, Tricep curls, Ground pounders
20lbs: Lunges, step-ups, 2 arm overhead squats
25lbs: Curls for the girls, single arm lawn mowers, Upright rows
30lbs: Goblet squats, Farmer’s Cary, while on your six, hold dumbbell over your chest while holding 6”
40lbs: PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise
PAX with no dumbbells – TIME Keeper – Run around the clubhouse twice
RINSE AND REPEAT; modify the run; CHANGED to Farmer’s Carry with two 40lbs dumbbells around the building 1X
RINSE AND REPEAT but back to RUNNING TWICE around the clubhouse
Mary: PAX helped me put the dumbbells back in my vehicle. Circled up for Mary. Lots of arm stretches, static, pot-stirring, Michael Phelps.
Announcements: MULE – Lots of positive affirmations from NM supporting this Raleigh CSAUP; LED and his great effort securing a road clean-up opportunity with NCDOT – please sign up on Slack/support this endeavor 4X/year.
T-Claps (Recognition): PAX trying something new at the Prison Yard
Prayer: Forceps/family
Fonzie and his family making a tough decision having his M stay home with the kids – financially, mentally, physically
LED considering mentoring a child of a single mom; friend of his family that had a stillborn
New Mexico mentioned an F3 brother, Package, recovering from addiction; asking for strength keeping him strong
Dauber’s mom having eye surgery this week.
UNSPOKEN.
Dauber took us out.
An honor an privilege leading you all. – Dauber
What’s a Coupon?
/in Prison Yard/by DauberFNGs: None PAX of 7 enjoyed incredible temps (60s) in the darkness. Shorts weather in early March!
Warm Up: Pre-blast mentioned circuit training and the use of coupons. Some PAX inquired what a coupon was on Slack. They come in many sizes, shapes, etc. I chose to bring various dumbbells weighing in from 8lbs to 40lbs. Planted the flag at 4:45 am and got busy setting up the numerous dumbbell stations. Needed to adjust gross weight and found a tree line by an old fairway. Broke out the hand sanitizer and greeted the PAX. I think one of the PAX had the same idea as he disappeared for a few mins. He mentioned FedEx’s home or front lawn if the door was locked. Hmm. I think the early start time of Prison Yard had interrupted our normal morning routines. As I looked around, 5 PAX present EXCEPT for the only PAX who HC’d. I was told he would be racing in on 2 wheels in no time. A utility truck was spotted and an F3 brother came out but went running off in another direction. Some said it was Pipe fitter; I cannot confirm. Clock struck 0500 and we were off for a nice jog around the clubhouse/parking lot. Circled up for 20 SSH, 10 Don Quixotes, 10 Fazio Arm Circles (F/R), 10 Hillbillies, 10 Imperial Walkers an 10 Daisy pickers. It was about this time New Mexico graced us with his presence. Sprinkler was pissed because he knew what was coming: 5 burpees OYO for tardiness.
The Workout: I got an idea from Shredder at a recent 2ndF to incorporate running while PAX conducted circuit training, moving from one station to another. He emphasized the importance of rotating among three/four muscle groups: Arms, Abs and Legs. (I added Back too). I wrote down three exercises using (Coupons) dumbbells on index cards and set the cards next to the dumbbells spread out under the covered clubhouse area. Turned on the iPad Pro to Pandora’s Classic Rock station. (Fonzie was very happy with the tunes. Lots of singing and great mumble chatter.). Each PAX started at a station, executed 8-12 reps of each exercise on the card. One PAX ran around the clubhouse twice before PAX rotated positions. Circuit training consisted of the following exercises:
8lbs: seal claps, overhead claps, straight front arm curls – palms down
10lbs: American hammers, WWIIs, Straight arm Tricep extensions
15lbs: Bus drivers, Tricep curls, Ground pounders
20lbs: Lunges, step-ups, 2 arm overhead squats
25lbs: Curls for the girls, single arm lawn mowers, Upright rows
30lbs: Goblet squats, Farmer’s Cary, while on your six, hold dumbbell over your chest while holding 6”
40lbs: PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise
PAX with no dumbbells – TIME Keeper – Run around the clubhouse twice
RINSE AND REPEAT; modify the run; CHANGED to Farmer’s Carry with two 40lbs dumbbells around the building 1X
RINSE AND REPEAT but back to RUNNING TWICE around the clubhouse
Mary: PAX helped me put the dumbbells back in my vehicle. Circled up for Mary. Lots of arm stretches, static, pot-stirring, Michael Phelps.
Announcements: MULE – Lots of positive affirmations from NM supporting this Raleigh CSAUP; LED and his great effort securing a road clean-up opportunity with NCDOT – please sign up on Slack/support this endeavor 4X/year.
T-Claps (Recognition): PAX trying something new at the Prison Yard
Prayer: Forceps/family
Fonzie and his family making a tough decision having his M stay home with the kids – financially, mentally, physically
LED considering mentoring a child of a single mom; friend of his family that had a stillborn
New Mexico mentioned an F3 brother, Package, recovering from addiction; asking for strength keeping him strong
Dauber’s mom having eye surgery this week.
UNSPOKEN.
Dauber took us out.
An honor an privilege leading you all. – Dauber
It’s official… I’m a professional
/in Paradise City/by Dawgpound11 pax took the challenge to push themselves and each other. Today was about getting pushed outside of your comfort zone. I hope we all did that. Katniss was maybe too comfortable since he found 10 cents. He then gave me the 10 cents for my Q efforts. That is how I became a professional.
EC: Dawgpound, Cowboy, Slide Rule, Skidmark, Emeril, Dumbo, Katniss, Maybeline, Warbucks for a quarter mile
FNGs: Sadly none
Warm Up:
Lap around the soccer fields with the following stops:
Top of the Ramp:
Side Straddle Hops
Fazio Arm Circles
Stop at the corner:
Good Mornings
Hillbillies
Imperial Walkers
Stop at the basketball courts for flutter kicks as I explain what we where about to do.
The Workout:
The goal was to do Indian Run Stack Em Up Suicides and Bring them down. We did not make it through the bring them down portion though. Pax got into groups of 3 or 4.
We would then do Indian runs until we reach a stopping point. At the stopping point we did one of the exercises. The first stopping point was 3 PGUSJ, second 5 Burpees, 3rd 10 Lunges. We had a total of 7 stops. At base location is where we stacked things up. First when we got back we did 3 PGUSJ. Then 3 PGUSJ plus 5 Burpees. We kept on stacking as we went. Then we tried to unstack. We only made it to Monkey Hummers on the way down.
The goal was to push yourself past your comfort zone. Your Indian Run group was supposed to help keep you motivated.
Exercises:
3 PGUSJ (Prisoner Get Up Squat Jumps)
5 Burpees
10 Lunges (5 Each Leg)
15 Hand Release Merkins
20 Monkey Humpers
25 Side Straddle Hops
30 Flutter Kicks
Mary:
Circle up for some stretching
Runners Pose
Pigeon Pose
Announcements:
Shirt order for Wrightsville is happening
T-Claps (Recognition):
All Pax that took the challenge to push themselves and their fellow pax
Prayer:
Forceps and his family
Wallaby
Lipstick’s sister
Ultimate Frisbee
/in Mutiny/by Sprinkler13 PAX for some fun!
EC: Buttermilk, Norm, Martini, R-22, Beater and Breach
FNG– None
Warm Up:
SSH, Imperial Walkers, Hillbillies and 5 burpees OYO due to a tardiness
The Workout:
We broke off into teams, light color vs dark color shirts. It was very hard to see the frisbee this morning. I think the dark team won…just saying. Once the frisbee hit the ground…many times these exercises followed: merkins, lunges, diamond merkins, SSH and mountain climbers.
After talking with Yosimite I had the frisbee. Made contact with a few PAX and I had one that had cones…Great, everything was covered. Not exactly, HIM showed but forgot the cones! Not calling any names.
Mary: No time left.
Announcements: Buttermilk’s Church, Hope Community (Mina Project) is having a fundraiser. Selling boxes of cookies home-made. Support this worthy cause by sending Buttermilk message for order. Discussions of the safety of PAX playing ultimate since it’s so dark. Several are exploring some other options. More information to follow.
Prayers: Forceps Family, Armpits brother-in- law has MS/not doing well, Norm travel mercies rest of the week and Unspoken
Pre-Leap Day Leaps!
/in AO Post, Sheepdog/by Mr. Terrific14 PAX for Sheepdog on Friday 2-28-20
EC: Lipstick, 187, Pikachu, Shredder, YHC
FNGs: None
Warm Up: SSH, Goofballs, Frankensteins, Hillbillies, Imperial Walkers, Daisy Pickers, Good mornings
The Workout: PAX formed up and ran Black Snake style to front parking lot. After 10 plank jacks, the PAX paired up, and leap frogged from to one end of the parking lot. 10 Hurpees OYO and then leap frog back to starting point, with 10 plank jack break in the middle. Leaping frog style takes longer than you would think, so leaping was briefly put on hold as PAX Black Snaked to playground for the main event: Dora with one partner lapping the mini-track – 100 Dive Bombers, 200 Frog Crunches, 300 Jump Squats
Mary: Embrace the suck! Circle of PAX held horse riding pose for 3 minutes.
Announcements: Blue Ridge Relay teams are forming, looking at a 9 and 12 team to get filled, watch for slack updates. Memorial Service Saturday 12-2pm, 2F at Harvest Moon to follow workout.
T-Claps (Recognition): @Fanny Pack @Tetanus @Dovetail @Breach @Gump @Sprinkler @Beater @UTI @Farva @Pikachu @Lipstick @187 @Shredder
Prayer: Family for Forceps, Beater, Wiggly, Pikachu
You get 5 and you get 5!
/in Any Given Sunday, AO Post/by AbeFNGs: none
Warm Up: SSH x10, Frankensteins x10, high knees / butt kickers
The Workout: Ruckers had already started early at 5:30, looking to get 5.5 miles. Went down the greenway and around Bass Lake.
All runners were going for 5 miles. Ended up with 5-6 by picking up the six (good work doing that by all HIM). Went out to Holly Springs Rd, through Sunset and up Bass Lake Rd hill. Yogurt joined us for COT.
Mary: Naaaaah
Announcements: Vote on Tuesday! BRR teams are forming.
T-Claps (Recognition): Coal Ash for going the distance today (over 10 miles).
Prayer: Forceps, Wallaby, Crab Legs
Making Stuff Up
/in AO Post, Ground Pounder/by DustyPax of 2 showed up and neither of us felt like taking Q. So we took turns calling sets and filled the 45 minutes up. Good workout and conversation on a Saturday am. Turns out our children are in the same 4th grade class and we had no idea.
Warm Up: Side straddle hops, fazio arm circles, daisy pickers and a few more.
The Workout:
Started at the rock pile for 3 rotations of 15 sets of: curls, upright rows, tricep press, squats, ground pounders and shoulder press.
Moved to parking lot and did chest press, merkins, lunges and other rock exercises.
Moved to wall and did balls to wall and seated wall, lunges and bear crawls
Moved to playground and did too many merkins, dips and leg exercises
Mary: Various core exercises
Prayer: Forceps and his family.
UTI Talks a Big Game
/in AO Post, U Turn/by UTIEC: Banana Seat, YHC, Deadbolt, Mr. Terrific, Alpine – I’m sure there were others…. I didn’t get a great tally Notable mentions are Pikachu, Lipstick, Katniss, Mr. Terrific, and Aquaman that were charting their own course this morning and did not COT with us today.
FNGs: Brought into the gloom by Emeril. Gilligan was once a rower which naturally means he must sail. He didn’t say it but by the looks of him I’d say he likely has an eclectic group of friends that enjoy getting lost in remote and exotic locations. Welcome Gilligan!
Warm Up: As part of warm-up, YHC took a moment to get the runners sorted. Immediately kicking the runners planning to go slower than a 10-min pace out onto the route. Other runners (technically non-Uturners) were launching at the same time and they left pretty abruptly. Having them filter through the crowd just added to the confusion. The remainder hung with me for a little warm-up. Daisy Pickers, Frankensteins, light jog, butt kickers, high knees, carioca, and Backwards jogging were all on the menu.
The Workout: Standard Uturn route was the plan with mandatory Pick-up the 6 spots at the 12 Oaks Circle and at Irving. Ultimate plan, have all waves finish the run at the same time.
Wave 1: Fun-paced
Wave 2: Fast-paced
Wave 2.5: The Sick Kids
Wave 3: 3 milers
Mary: Gilligan kept talking about some named Mary-Ann… Dude has it bad…
Announcements:
T-Claps (Recognition): It was a cold one this morning. Great work starting your Saturday off right
Prayer:
Loud and Proud (QIC Yogi)
/in Cletus/by KatnissFNGs: David cross country runner who is ready to slay opponents. Yogi inspired “David” to look opponents in the eye and consider cutting off their head with their own sword. Ok, this would not be PC today, so maybe just remember where David got his strength.
PAX: Yogi, David, GoGurt, Yogurt, DaBuisness, Florence, Katniss, Double D
Warm Up: Like clockwork, Flo Jo rolled in right on time at 5:30 sharp. Yogi, relying on DD’s watch insisted Flo Jo was Late (I believe both Yogi and DD have old school wrist sun dials which are not accurate at this time of the day). Hello 10 burpees. Yogi then looked around the circle, pondering the mission of F3. He called on SloJO. Stumped Flo Jo took credit for an addition 20 burpees. Yogi’s pursuit of the F3 mission and its core principals, along with mis-naming Flo Jo (SloJo, MoJo, GoJo, backhoe, etc.) significantly delayed our start of the actual workout. Note that we are not here to save the whales or hug the trees (pay attention DD and DaBusiness). This discussion was our warm up. All kidding aside, Yogi was making a point and it’s an important one. You should know the true mission and purpose of F3, we are all apart of it
The Workout: Yogi had walked off 50 yards in the parking lot. Then he pulls out a deck of cards and demonstrates his shuffling ability with gloves on (granted they were fingerless gloves). Yogurt was certain it would end at a game of 52 pick-up. But no, Yogi divided the deck and placed a stack at each end of the 50 yards. At each end, one PAX flipped a card. We did reps based on the face value and exercises as follows:
Hearts = burpees
Diamonds = diamond Merkins
Clubs = WWII’s
Spades = Squats
For the next 35 minutes we ran back and forth. Many threw down the glove, challenging others to sprint. Let me tell you, “David” and Go-Gurt are fast!
DaBusiness, who loves burpees, flipped only high hearts from the deck. No two’s or three’s from him; all business!
Mary: She didn’t show up. Pretty sure she was calling the cops about all the noise coming from Womble.
Announcements: Forceps’ family service Saturday
T-Claps (Recognition): Yogurt for sending me “notes” It was the entire backblast!
Prayer: Forceps and family, Yogi’s kids to come to know God in their life, 12 yr old Alex (bone marrow), Hardy (Bible competition – like Jeopardy)
Popcorn at the Nut
/in AO Post, Nutcracker/by Slide RuleFNGs: Nope
Warm Up: see: workout
The Workout: the workout was popcorn style after Da Business requested it. Unfortunately, he could not attend (cue Alanis Morrisette). I don’t really remember everything we did, but we each took about 5-10 minutes and brought the pain. There were bear crawls, pull ups, sprints, and some other stuff.
Mary: see: workout
Announcements:
T-Claps (Recognition):
Prayer: Wiggly, Forceps
February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS
/in AO Post, Crazy Ivan/by POTSFebruary 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS
The PAX for Crazy Ivan packed the parking deck.
EC: Deadbolt, Full House, Roger Roger
PAX: 20
FNGs: None
Warm Up:
Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s
The Workout:
PAX partner’d up.
Partner 1
Partner 2
Run up stairwell, back down and around the block. (Not Town Hall – lol)
Mary:
The PAX took turns with several rounds of ab exercises to close out the Q.
Announcements:
Happy Birthday 16-bit
Forceps son’s memorial service 2/29 12:30 ET at Hope Church (Apex)
Banana Seat sending update on Wrightsville
M4L – F3 Meal March 14 (Sat)
Check Slack for upcoming announcements
Prayers:
Wiggly’s family for loss of his father.
Flannigan’s upcoming heart tests.
Coal Ash’s Brother in law’s father is battling cancer going into hospice care.
Unspoken,
Military, and First Responders.