11 PAX, including 1 FNG, (4 for EC) swallowed that DRP and posted at Disney today for a ride on the new Ferris Wheel. YHC wanted to see if he could make a decorative design for the new ride on Strava and I think it turned out pretty nice!
EC: Deadbolt, Mookie, 187, Pablo
FNGs: Welcome “The Mechanic”
Warm Up: Quick mosey around the soccer field then circled up for excercises. All exercises in cadence: SSH x20; IW x10, HB x10, Arm Circles x10F x10R, Seal Claps x10, Overhead Claps x10, Windmill x10
The Workout: Mosey to the center of the soccer field to explain the workout to PAX: starting at the center of the field, PAX would jailbreak to a designated corner or side of the field and squat hold for the 6, then Q called an exercise then jailbreak back to the center of the field for another exercise. This pattern was repeated around the entire field like spokes on a wheel (or Ferris Wheel design for Strava). Exercises around the perimeter were Burpees, Star Jumps, Shoulder taps, Derkins, Prisoner Squats, Toe Taps, BTTW and exercise at the center field was 30 sec chilcutt plank hold. Once we made it around the field, we did the entire routine in reverse order with the same exercises except dipplers (decline nipplers) in the center field instead of 30 sec plank hold.
Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 10 right leg up, 10 left leg up; Freddie Mercury x20, Box cutter x20, Pickle Pounder x20, 60 sec chilcutt plank hold.
Announcements: ALS walk April 18 in Raleigh for Crablegs (details to be posted on FB/Slack), Memorial service for Forcep’s son this Saturday
T-Claps (Recognition): Crablegs posting in the gloom! Always a pleasure seeing you out there!
Prayer: Crablegs, Wallaby coming back to town today, Wiggly and his family, First Responders and Soldiers, Unspoken prayers, Crablegs took us out!
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.
Joe DiMaggio Dunks his Donuts!
/in Speed Racer/by LipstickYHC was able to grab the Q from Banana Seat and allow him time to focus on gains vs leading the troop. YHC was watching his nightly Seinfeld reruns and came across the Joe Dimaggio episode. Kramer sees him in the coffee shop and notices he dunks his donuts in his coffee. To get Joe’s attention, he smacks the table and chirps a few times 🙂 Hence why I was chirping this morning for the Fartlek times! This was for the fellas with the knockoff Apple Watches that can’t preload the workouts in their watches.
Warm Up: Stretching on the track, 800m warmup
The Workout: Mono Fartlek 2×90, 4×60, 4×30, 4×15 with breaks in between for same amount of time. 1 Mile cooldown
Mary: Yoga
Announcements: Forceps son Jon Memorial this Saturday 12-2 at Hope. Casual attire, drop in when you can. 3rd F Survey
T-Claps (Recognition): Da Business- Proud of this guy coming out to the track! I know how much he loves running 🙂
Prayer: Leahy Family, Wiggly’s Father
Stone Cold Quartet @ KG
/in AO Post, Kennys Grave/by NormGreat work getting out into the gloom this morning guys. Thanks for the opportunity to sub in as Q today for an injured Yosemite. (Heal up quickly bro.) — In case you’re wondering, it was cold(er) this morning (40 degrees), and the 4 of us worked out with rocks = “Stone Cold Quartet”. Get it? Never mind. Here’s what went down…
FNGs: None
Warm-Up:
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Boy George, Gamecock and Sprinkler for getting out there and pushing hard this morning.
Prayer:
A Ferris Wheel at Disney?!
/in Disney/by Pablo11 PAX, including 1 FNG, (4 for EC) swallowed that DRP and posted at Disney today for a ride on the new Ferris Wheel. YHC wanted to see if he could make a decorative design for the new ride on Strava and I think it turned out pretty nice!
EC: Deadbolt, Mookie, 187, Pablo
FNGs: Welcome “The Mechanic”
Warm Up: Quick mosey around the soccer field then circled up for excercises. All exercises in cadence: SSH x20; IW x10, HB x10, Arm Circles x10F x10R, Seal Claps x10, Overhead Claps x10, Windmill x10
The Workout: Mosey to the center of the soccer field to explain the workout to PAX: starting at the center of the field, PAX would jailbreak to a designated corner or side of the field and squat hold for the 6, then Q called an exercise then jailbreak back to the center of the field for another exercise. This pattern was repeated around the entire field like spokes on a wheel (or Ferris Wheel design for Strava). Exercises around the perimeter were Burpees, Star Jumps, Shoulder taps, Derkins, Prisoner Squats, Toe Taps, BTTW and exercise at the center field was 30 sec chilcutt plank hold. Once we made it around the field, we did the entire routine in reverse order with the same exercises except dipplers (decline nipplers) in the center field instead of 30 sec plank hold.
Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 10 right leg up, 10 left leg up; Freddie Mercury x20, Box cutter x20, Pickle Pounder x20, 60 sec chilcutt plank hold.
Announcements: ALS walk April 18 in Raleigh for Crablegs (details to be posted on FB/Slack), Memorial service for Forcep’s son this Saturday
T-Claps (Recognition): Crablegs posting in the gloom! Always a pleasure seeing you out there!
Prayer: Crablegs, Wallaby coming back to town today, Wiggly and his family, First Responders and Soldiers, Unspoken prayers, Crablegs took us out!