EC: UTI, Axe, 187, Full House, Cupid
ME: Axe, Crab Legs, Cupid, Da Business, Fram, Full House, Noah’s Ark, Oboe, Redenbacher, Snap, UTI, 187 ,16-bit
FNGs: None
Warm Up: Good mornings, SSH, daisy pickers, fazio arm circles, seal claps, overhead claps, Moroccan night club, shoulder taps
The Workout: Two teams of 6 split into Indian run around Womble baseball fields, last man 5x merkins then sprint to the front. Proceeded to tennis courts for Average Joe’s vs. Globo Gym. Apparently Fram used to be a professional dodge ball player, who knew! Two teams of six competed, if you were knocked out 15 merkins, second time, 10 burpees, third time 25 prisoner squats, fourth time 10 merkins, 10 star jumps, fifth time 15 wide plank merkins and 15 monkey humpers.
Mary: WWII’s, LBC’s, Freddy Mercury, American hammer, homer to marge, UTI prompted pickle pounders…apparently needed more ball work, have a nice day
Announcements: F3 picnic Saturday 11-2 Harris Lake shelter
T-Claps (Recognition): Great to see Crap Legs out today!
Prayer: Oboe, had to put down his dog yesterday, 16 years old. Healing, strength and continued prayers for Crab Legs and Noah’s Ark, unspoken. Health of all PAX and those training for half/marathon’s coming up.
10 PAX for AGS
/in Any Given Sunday, AO Post/by RedenbacherEC: Fonzie, LED, H1N1, Redenbacher
FNGs: None
Warm Up: Standard Mookie Warm up…light mosey around the lot and alternating butt kickers and high knees, which then morphed into a set of carioca. Squat Hold while YHC explained the route.
The Workout:
Standard Half Marathon route from Womble to the Greenway, around Bass Lake (counterclockwise), up through Sugg Farm, and back to Womble for YHC, Nemo, and Master Shake. Yogurt ran essentially the same route after CoT.
Bernie and Pilgrim completed their power testing at the Womble loop.
H1N1, LED, and Fonzie continued on toward Ting and back after EC to get in 9 miles total.
Oboe rucked with breathtaker +20…solid work Oboe.
Mary: Not today, we were short on time when we arrived for CoT.
Announcements: Check Slack and Facebook.
T-Claps (Recognition): All PAX for showing up to get some miles. Oboe for a solid Ruck.
Prayer: Continued prayers for Bernie and his family and all unspoken requests.
YHC took us out.
Mondays, the sooner you start Mondays, the quicker its over.
/in AO Post, Downtown Train/by QuiverAhh another Monday, Got even earlier so I rolled into Downtown Train at 5:08, did not post about EC because it’s not something I have been doing so I was as not sure if I could make it. Was the only car in the lot that was not a town holly springs car, so I grabbed the shiny new nox vest and took off for a slow jog to womble and back. Saw a few more cars when I arrived, (Abe and 3rd Cousin) and Oboe pulled in shortly after.
FNGs: None
EC: YHC (Still hate running UTI)
Warm Up: Mosey to Libray and back, 15 SSH, 15 Imperial Walkers, 15 Hillbillys, 10 Sir Fazio forward and backward, 10 Good Mornings
The Workout: Mosey’d to the lower level of the parking deck.
Thang 1:
50 lBc’s
100 Overhead Claps
150 Merkins
200 Big Boy Situps
250 Squats
If I do this again, will probably switch the sit-ups and lBc’s… my abs still hurt. With that done decided we should do some Erkins and Dips
Thang 2: 10 Erkins, 15 Dips Repoato Twice, we then mosey back to the flag for some quick broga, Sun Salutation, to Warrior and back.
Mary: Various exercises were called by the pax and YHC including American Hammers, Freddy Mercuries, Pickle Pounders, Homer to Marge
Announcements: None
Prayer: Oboe and YHC as our company transitions to new ownership, F3 Cape Fear on the Loss of a Pax, and Continued recovery for the people down east still recovering from Florence.
COT:
Count-a-rama: 4
Name-a-rama: 3 Meh 1 Respect
TClaps: Oboe for gutting it out with Breathtaker
NMS: As always a pleasure to lead, small groups or large, it is great to be amount all of you.
Kryptonite-esque Monday Morning
/in Paradise City/by Peeping TomYHC preblasted the night before to warn PAX that today would be a high tempo style bootcamp with around 3 miles of running. I don’t know if it was that, a little Q sheet discrepancy, or a combination of both, that led to a typical PC workout to have lower than expected numbers. There was no flag, no site Qs, and no PAX from Woodcreek 🙁
3 Mile EC was done by Warbucks, Maybelline, and YHC.
2 Mile EC was done by Dawgpound, Buford and Cowboy.
FNGs: none
Warm Up: Mosey up the ramp to the top by the ticket counter. Circle up for the following:
Good Mornings ICx10
Frankenstein Leg Kicks ICx10
Seal Claps ICx10
The Workout: Partner up based on speed. Partners started running in opposite directions until they met up. When they did meet, 5 pattie cake merkins were performed. Then turn back and run in the opposite direction until meeting up again with said partner. This was done until there was a total of 10 meetings. Some of the PAX that finished early did a few core style exercises near the ticket counter area until the 6 arrived.
Mosey down the ramp and over to the tunnel. Partner 1 did BTTW while Partner 2 ran to the end of the path and back, flapjack. Then People’s Chair was performed while the other partner ran to the end of the path and back, flapjack. Mosey over to the basketball court / “virtual flag” area.
Mary: Circle up at the basketball court. Each PAX called out a 10 count exercise. Except for Lucky Charms who called 5 Burpees OYO which led YHC to conclude with 10 Turkish Getups OYO.
Announcements: We are about a month out from HSHM. This was most likely YHC’s final Q in South Wake.
T-Claps (Recognition): Maybelline getting faster and stronger post injury
Prayer: Unspoken, YHC took us out
Truly an honor to lead – thanks guys for coming!
Cards Again? Why not!
/in AO Post/by DecoyPAX: Flyboy, Jerk, and Decoy playing cards at South Park.
Warm Up: 4 mile EC run
The Workout: Deck of Death with Derkins, Dips, Squats, WW2 with Aces and jokers being 10 burpees.
Mary: 7’s with body shakers and Turkish get ups.
Announcements:Sunday Black Ops Run and Smokey Mountain Relay in April.
Prayer: friends/family suffering or recovering from sickness or injuries.
Welcome FNG – Convict
/in Ground Pounder/by Forceps4 HIMs at GP this morning including an FNG who saw the write up in HS Magazine.
FNGs: Convict (Miami fan)
Warm Up: 20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 15ct Pigeon Pose
The Workout:
Mosey to the wall
3 sets of 30 ct Ascending Testicles
3 sets of 40 ct Wall Sits (Al Gores, Prisoner, Morrocan Nightclubs)
Mosey to the rock pile
3 sets 20ct Curls, Triceps Press, Rutrows, Bus Drivers and Ground Pounders
3 sets of 10 ct Windshield Wipers, 6 Inches and Presses
Return the rocks and mosey to the playground
Face cards (10’s)
5 minutes of Mary
Announcements: F3 Picnic today, HSHM end of November
Prayer Requests: Prayers for DOA’s wife who lost her Mom and continued prayers for Forcep’s boys through the separation.
Recover on the Burpee
/in To Be Determined/by AquamanFNGs:None
EC:Aquaman, Bullseye, Katniss
Warm Up:Mosey to Ivan lot then a few of the regs. SSH……
The Workout:Partner up. 100 burpees, 200 Merkins, 300 LBCs while the other runs at 5K finishing pace around the lot. Once all were finished we ran 400ish meters (1/2 way around soccer fields) at 100%, stop and do 20 merkins, then 400 meter cool down. Rinse and repeat 3X before it was time for Mary.
Mary:Low slow flutter x20 right into box cutters x20 right into protractors feet never touching the ground. Flip over for 20 hand release merkins then back on the six to finish off with YHCs favorite….Boat Canoes!!!
Announcements:
T-Claps (Recognition):
Prayer:Deadbolt took us out.
Patches O’Houlihan secrets of dodgeball
/in AO Post, Cletus/by Full HouseEC: UTI, Axe, 187, Full House, Cupid
ME: Axe, Crab Legs, Cupid, Da Business, Fram, Full House, Noah’s Ark, Oboe, Redenbacher, Snap, UTI, 187 ,16-bit
FNGs: None
Warm Up: Good mornings, SSH, daisy pickers, fazio arm circles, seal claps, overhead claps, Moroccan night club, shoulder taps
The Workout: Two teams of 6 split into Indian run around Womble baseball fields, last man 5x merkins then sprint to the front. Proceeded to tennis courts for Average Joe’s vs. Globo Gym. Apparently Fram used to be a professional dodge ball player, who knew! Two teams of six competed, if you were knocked out 15 merkins, second time, 10 burpees, third time 25 prisoner squats, fourth time 10 merkins, 10 star jumps, fifth time 15 wide plank merkins and 15 monkey humpers.
Mary: WWII’s, LBC’s, Freddy Mercury, American hammer, homer to marge, UTI prompted pickle pounders…apparently needed more ball work, have a nice day
Announcements: F3 picnic Saturday 11-2 Harris Lake shelter
T-Claps (Recognition): Great to see Crap Legs out today!
Prayer: Oboe, had to put down his dog yesterday, 16 years old. Healing, strength and continued prayers for Crab Legs and Noah’s Ark, unspoken. Health of all PAX and those training for half/marathon’s coming up.
Mercy vs. Grace
/in Crazy Ivan/by ChipsFNGs: Welcome Fanny Pack
Warm Up: Two Native American laps around island with hose, then circle up for standard issue warm up.
The Workout: We went for a big lap around the fields with our trusty kettle bells in hand making a stop at the stage, playground, shelter, fence line, and back to parking lot. There were exercises performed at each location incorporating full body motions (you had to be there).
Mary: Back to lot for Mary in the normal fashion with Pickle Pounders. Each member was encouraged to watch and learn new techniques from fellow PAX. We also performed LSF’s in the normal way a PAX does.
Announcements: Picnic tomorrow, 12 October 2019, 11a-2p.
T-Claps (Recognition): All of the PAX that came out.
Prayer: Prayers for those suffering with loss, pain, hopelessness, worry, anger, addiction, and all of life’s troubles.
CHiPs word of the day: A lesson on Mercy vs. Grace was given out and explained in a manner only a PAX can understand. 2 John 1:3.
Wood and Water
/in AO Post, Sheepdog/by DovetailPax of 2 today. At least there was no odd man out. Kept the pace moving, worked in some yoga, and got out right on time for Sprinkler to get to the station.
WARMUP
Mosey with forward, karaoke, and backward run, then backwards Indian run
Frankenstein’s, trunk twists
Slow dive bombers to engage the whole body and start the burn
WORKOUT
Start with 20 reps of each, decrease by 4 each round until you complete reps (or until time runs out)
– Partner squats
– Plankey-cakes
– Butterfly situps
– Erkins
– 200 (or so) meter run
Yoga flow
20-10-5
– dips
– box jumps
– erkin shoulder taps
COMBATIVES
Get outta my bubble: using pressure points to create space
MARY
Pulse-ups, one-down-two-ups, side v-ups, x-man crunches
ANNOUNCEMENTS
Fuquay FD open house 10-3 tomorrow with Sprinkler (station is downtown Fuquay, behind El Dorado)
Picnic
PRAYER REQUEST
Shredder, unspoken prayers
Everything else was spot on…
/in AO Post, Running 4 the John/by RedenbacherAfter circling up and discussing the routes, I see a few PAX make a quick stop at the shovel flag to tear off a few squares from the standard issue R4TJ tp roll. There was a lot of mumblechatter at CoT about the number of “pitstops” that were made along the various routes. Nothing like a good run to get the body flowing..
EC: Lipstick, Pikachu, Redenbacher, UTI
FNGs: None, probably went to TBD for an easy workout.
Warm Up: YHC totally butchered the first exercise and started counting off SSH without letting PAX know what the exercise was….everything else was spot on.
All exercises in cadence, 15 X SSH, 15 X Daisy Pickers and off we go.
The Workout:
A few weeks ago, UTI suggested we add a 3 mile option at R4TJ. We have had a good turnout and it is great to see some new faces coming out to get some miles in. Keep up the good work men!
3 Mile Route:
5 Mile Route:
Mary: I hear they do that at TBD if you are interested…
Announcements: Picnic this weekend, sign up to bring something. Fill up the Q sheet – it was mentioned that the F3 standard is that the number of times you post a week is the number of times you should be the site Q each month. Peer led workouts is one of the core principles of F3.
T-Claps (Recognition): Great to see some more new faces to take advantage of the 3 mile option! Good work and excellent choice raising your standard and challenging yourself with a tough run (and not taking the easy route at Womble this morning).
Prayer: Bernie and his family, UTI’s co-worker battling cancer, Cape Fear PAX that recently passed, unspoken
YHC took us out.