Prelude: Arriving early to Kenny’s Grave, your QIC parked his car and headed to the basketball court with ladder and scissors in hand. (Disclaimer: No running occurred with scissors in hand.) I had visions of a Final Four beatdown working solely on the four corners of the basketball court. The prize at the end of the workout would be a picture of a PAX “simulating” cutting down the nets as the other PAX looked in awe of the brother/team of brothers that went above and beyond during the planned workout. Well crap. Wouldn’t you know it but the net was made of chains! Always have a Plan B. And as Modify would say, “sometimes you just have to “Modify as needed.” Q took his ladder and scissors back to the car and drove over to the other parking lot.
Warm Up: Just as Banana Seat predicted, PAX came rolling in with minutes to spare. We thought we hit max capacity until a tiny European car promoted by JLo came screeching in right at 530 am. And with Cupid’s arrival, (no penalty Burpees given), the PAX were off to a nice run around the ball field under +50 deg F conditions. PAX circled up under the lights in the adjacent parking lot for the following exercises: 20 SSH; 10 Daisy pickers; 10 Good AM, 10 Sir Fazio Arm Circles (F/B). Excitement of the PAX was high, as well as the pollen count, with a sighting of a lost F3 brother – R-22 and a guaranteed beat-down by a guest Q – your #HIM. Banana Seat was smiling since this was the third/forth time he has had a Guest Q at Kenny’s Grave with word on the street of a VQ next week too. BS has promised to return the favor and guest Q down the road at Possum Trot in the near future.
The Workout: PAX headed to the bathroom walls with rounds of Frankensteins, Open Gates and Prisoner Lunges. At the two flags, Q called for Jack Webs (1 merkin, followed by 3 air arm pushes from our knees); a mis-count by the Q lead to a count of 7/21. PAX headed to the bathroom wall for 10 cadence counts of Seated Chair, Balls to the Walls and Australian Mountain Climbers (Rinse & Repeat). The second AMC went much better as PAX were initially confused by the exercise. (Q had learned this exercise from Breach while posting at Ground Pounder the week before). With arms burning, PAX moseyed to the parking lot for quick feet (L-R) up and down the curbs in the parking lot. Plank hold for the 6th, Q led PAX for additional quick feet (R-L) up and down the parking lot curb. PAX were instructed to find their very own parking space for a build-a-bear workshop consisting of a bear crawl to the curb, 0ne merkin, hand walk side to side on curb, additional two merkins, and bear crawl reverse to opposite parallel line from initial start. Q called out Rinse and Repeat but doubled the number of merkins to two and four.
Since Gump was closest to my vehicle, Q asked him to grab the four foot, four inch PVC pipe filled with water (coupon). PAX lined up for an Indian run. Lead PAX switched off carrying the Coupon as PAX slowly ran from parking lot to the basketball court covered in pollen. Coupon left on bench as PAX lined up on the out of bounds line for the next beat down, I mean exercise. Q instructed PAX would do seven’s with 1 frog jump, side shuffle across the court to the opposite out-of-bounds line and then execute 6 of R-22’s favorite exercise: the burpee. PAX side shuffled back and forth until sevens were completed. Modify gave Dauber a 10 count. PAX lined up closely up against the fence in BTTW. Last PAX bear-crawled under each PAX getting back into BTTW until every PAX made it through. PAX got on their six while laying on the three-point semi-circle and Q called the following 10 cadence count/count exercises: Homer to Marge (added L&R leg up too); WW IIs; LBCs; Lo-slo flutters; American Hammers; Box cutters; and Freddie Mercury. With time still left on the clock, PAX performed suicides running to each of the four lines on the court but back-pedaling on the return. Ten star jumps, 10 frog jumps and 10 monkey humpers were added for fun. Movement was continuous with very few breaks to the delight of the PAX.
Mary: Yoga stretches including pigeon, three legged table, chaturanga, etc.
Announcements: Saturday 2.0; Dad’s Camp; See Slack/FB
T–Claps: Took a page from Fed Ex and asked PAX to think about something positive in their life that has either happened or will happened soon. Many PAX shared positive things including their kid’s solid job interview, great co-partnering /raising of kids by two separated parents, a new home-brew, an up-coming concert with his son, new little league baseball/coaching, things better on the work front and other positive events on the homefront/other.
Prayer: silent/unspoken; Dauber took us out.
F3 Brother Highlighting the 6th: Dovetail – Jess Hines (bio below)
Born in Minnesota in ’84, moved to the mountains of the Atomic City, home of the Manhattan Project, Los Alamos, NM at age 2. Was homeschooled all the way through. Had a younger brother who passed away a year ago from colon cancer, have a younger sister who is teaching right now in Siberia (and doing outdoor workouts in 20-below sometimes!). Mom and Dad live in Charlotte. Went to school at Harding University in Searcy, Arkansas, the Armpit of the South (seriously, it’s more humid than here) where I met my wife. The family moved from NM to NC in 2007, and I got married later that year.
Been at F3 since about the beginning of 2017—Boy George introduced me. Got the name Dovetail because I had just started practicing making dovetails with hand tools, which I like restoring and using. Recently ran my first-ever half marathon in Wilmington (which, as a CrossFit guy, I never would have done without the influence of my F3 brothers). Currently site Q for Sheepdog on Friday mornings while Shredder is recovering from knee surgery.
In addition to F3, I’m also thankful that I recently found out about David Wood (through the Cross Examined podcast) and his excellent YouTube content at Acts17Apologetics, as I’m big on apologetics and worldview studies.
Thank you for the opportunity to lead you men! Dauber QIC
Gotta Catch Them All
/in Paradise City /QIC: DawgpoundPAX: Aquaman, Buford, Cowboy, Crosby, Dawgpound, Emeril, Full House, Glass Jaw, Katniss, Lucky Charms, M4L, Pablo, Pac-Man, Particle Board, Pumpkin Spice, ShamWow!, Short Pole, Skidmark, Spanx, UTI, Warbucks, Wiggly, Yogurt
EC: Emeril, Yogurt, UTI, Skidmark, Midget, Pablo, Warbucks, Full House, Crosby, Cowboy, Shamwow, Aquaman, Dawgpound
After Workout Sprints with Yogurt: Yogurt, Pablo, Midget, Emeril, UTI, Warbucks, Aquaman, Katniss, Shamwow
Warm Up:
Circled Up for some nice Side Straddle Hops.
Then we counted off by fours creating five teams of four and one team of three. The teams would be doing Indian Runs for the rest of the warm up and the workout.
Indian Run up to the Ticket Office. Did YHC favorite Good Mornings. It was a beautiful morning already and the good mornings just made it better.
Indian Run to the corner. Did some Hairy Rockettes to stretch out those legs.
Indian Run to the basketball court to do the Sir Fazio Arm Circles along with squats.
Indian Run to the start of the workout.
The Workout:
Stack Em up Indian Run Suicides:
The Stack:
5 Burpees
10 Hand Release Merkins
20 Monkey Humpers
30 LBCs
Stairs / 5 Burpees
2 Trips Hop up Right Foot
2 Trips Hop up Left Foot
2 Trips Hop up Both Feet
Once everyone finish we played the first game of Gotta Catch Them All. — Thank you Cowboy for the initial idea.
The team that finished last in the Indian Run Suicides had zero burpees to do. The chaser team did 10 burpees. Every other team did 5 Burpees. The goal was to Indian Run from the bottom of the ramp around to the basketball court. When the chaser caught you 5 burpees each.
The Teams:
Team Mew: (chasers)
Lucky Charms
UTI
Aquaman
Shamwow
Team Squirtle:
M4L
Pablo
Glass Jaw
Warbucks
Team Togepi:
Pac Man
Pumpkin Spice
Short Pole
Emeril
Team Ditto:
Yogurt
Cowboy
Spanx
Wiggle
Team Koffing:
Buford
Crosby
Skidmark
Particle Board
Team Slowpoke:
Dawgpound
Full House
Katnis
It looks like team Koffing made it without being caught. Team Ditto was caught at the very end. Excellent job guys.
Mary:
Circled up for the following.
Squatter’s Pyramid
Squat Pulses with Lunges — I asked the pax for friendly numbers. I got no number lower then an
Announcements:
See Facebook and Slack
T-Claps (Recognition):
Warbucks — Cooper Ridge 10K 47:06 Pace of 7:32. Great job!!!!
Prayer:
Crablegs and his trial opportunity tomorrow
Shredder and his recovery
All Pax that where not there but want to be out with us.
Foggy Gloom, No Foghorn, but found a Yogi…
/in Any Given Sunday /QIC: MookiePAX: Mookie, Yogi
Pre-blast announced during 2.0 Squirts workout and sent via Slack and FB to PAX the night before that AGS will now operate under a 6am start time. With the new start time in play, YHC set the alarm for 5am, but had a near ‘Midget moment’ this morning realizing that the alarm stop was pressed and not snooze. 5:38am gave just enough time to quickly get the gear together, shovel flag in car, and was off and out of Wescott by 5:47am.
Arrived to an empty parking lot filled with a backdrop of dense fog and 51 degrees. If ever there was a picture definition of ‘the gloom,’ there it was at Womble this morning. Planted shovel flag, did some Sir DawgPound Good Mornings while I waited for a possible Foghorn or Skidmark sighting. Though there was no formal HC the night before, there was an slight possibility that there would be a post from each.
Warm Up:
6:00am start time came and went and then thought that it could be possible that PAX believed their to be a 6:30 start. With that thought, I decided to stay close and do a loop with alternate stretch exercises at the corners around the soccer fields. If there were PAX in the lot, we’d run, but if not I’d pack it in and head to the Fern. Corner 1- 20 Merkins, Corner 2- 25 Prison Squats, Corner 3- 25 Mountain Climbers, Corner 4- Lunge Walks back to the Womble lot from the picnic shelter. At the lot, did a light jog to the other end and then another pass back to the original starting point.
The Workout:
6:25am and the first sign of life all morning appears in the form of a grey Mustang convertible. Passenger sporting bright orange apparel, enough to cut the fog consuming the lot. As I approached, there it was, an ‘F3 Yogi!’ license plate. Ready to go as always, it only took but a few minutes before the distinct decibels of excitement in his voice broke the air with a simple, “Let’s do this Mook!’
Solid lap around the soccer fields with some slightly louder than usual mumblechatter along the way. Squat hold in the lot, while YHC explained this morning’s route as usual to PAX and first-time guests. The night before, I had planned a route to the famed Lowe’s bathroom. I have to be honest, though the Beer Garden in this Lowe’s is a solid commodity, the real crown jewel of the place, is the bathroom. I’m sure Dauber and Lipstick would concur.
As Yogi was a first time guest to AGS, I decided it only felt right to give him the full lake loop experience this morning, complete with Soul Crusher at the end and save today’s route for next week. Off we went, around the baseball fields and onto Sugg with a some quality mumblechatter throughout. As we hit the greenway, darkness started to turn into early morning light, but with the fog we weren’t going to get any glimpses of a sunrise. I had made a comment that it was kind of disappointing that we weren’t going to see one this morning, but then was quickly corrected by Yogi, who mentioned that there was nothing disappointing at all. “Mook- how many guys do you know wake up on a Sunday morning, knowing that there is someone that morning waiting for him to make sure he’s holding the other accountable…Would you have run these miles if I didn’t show this morning?” (probably not, I was headed to the Fern where there wouldn’t be any inspiration to get me on a treadmill for 6 miles)…”Forget the sunrise, this..what we are doing right here, is living. This is F3.” There it was, as plain as day and with enough truth to cut the fog that lay ahead of us in half.
PAX rolled for another mile until we maneuvered counterclockwise around the lake. Strong push uphill at the top of the half moon, and kept mosey’ing until it came time to escape the lake via greenway or Soul Crusher. “I’m following you Mook.” Alrighty then… YHC took Yogi right and then the quick left to Soul Crusher. My attempt to invoke continued mummblechatter on this segment was quickly paused by Yogi, who wanted all the air he could get to make it up the hill in an efficient manner. Soul Crusher conquered and PAX made it out of Sugg with smiles and a few laughs with several Yogi chants of “Nice work…Come get you some” to other runners heading in the opposite direction.
Arrived back to Womble with an even 6.1 on the Garmin and equipped with another example of Iron Sharpens Iron.
Mary: Stretches OYO
Announcements: Next 2.0 workout- 5/4
T-Claps (Recognition): Yogi- first post at AGS and longest run of the year.
Prayer: Prayers for Shredder recovery, DoubleD and his family. Crablegs. Health and safe travels for all PAX and their families this week.
Inaugural Squirrel Patrol Ride
/in AO Post /QIC: YogurtPAX: Emeril, Gump, Nemo, UTI, Yogurt
Five PAX posted to BEGIN ROAD WORK. Little did we know the turns we were in for. Mumble chatter revealed that the PAX, like me, had not ridden in quite a while. Nonetheless, we were determined to launch some road training to prepare for the Triangle Triathlon on June 1, now less than 60 days away!
Warm Up: U-Turn 3.1 to 6.3 mile run
The Workout: As I finished up U-turn, I looked at my watch to find 7 am, the scheduled launch time for the bike ride. Then, I looked around and saw Emeril, Gump, Nemo, and UTI all dressed and ready to go. Uh-oh, good time to practice my transition.
We circled up quickly to identify a route. Because most were aiming to hit the 2.0 workout at 9 am, my plans had evolved to a simple down-and-back to intersection of Friendship and New Hill Holleman Road, near the US1 interchange. 10 miles, no problem. Everyone was game and we took off. But, upon reaching Old Holly Springs Apex Road, we immediately changed plans. This became protocol as we strove to Find New Roads.
On the first hill climb, I learned that UTI climbs on his bike the same way as without–strong and steady. Even with up and downs, we kept the PAX together. Gump kept hammering on his mtn/hybrid. Nemo kept hammering on his bike that he’s ridden on way more miles and any of us combined. In high school, he did a century a day for 10 days. A century is a 100-mile ride. Wow. Emeril had ridden these very roads twice a week in the days when these roads were quiet, even during the week. UTI has recent Triangle Triathlon experience.
Decision point: Woods Creek left or right? UTI knew we should go left. Now this was indeed a nice quiet road. I’ll plan to use this one again. At Woods Creek and Friendship, we found a lone rider taking a break. I thought he was waiting on riders since Double D type riders typically come down from Durham and Chapel Hill. Turns out he was just eating a banana and watching deer cross the road. He joined us to the our next non-pre-determined turn. Nemo recruited him along the way.
Decision point: Left on Friendship and head back to HS. On this segment, a squirrel decided to hop on Nemo’s foot, take a couple of revolutions, then hop on through the frame. Another wow.
Decision point protocol continued until we finally logged about 11 miles, depending on whose device/satellites we were using. Finally made it back to Starbucks for 5-man second F. Great ride, looking forward to next Saturday!
Square of Trust
/in Ground Pounder /QIC: ForcepsPAX: Cupid, Doc, Forceps, Kitty Litter
YHC arrived to find Kitty Litter parking. As I was stationing the shovel flag, Cupid and Doc rolled in.
Warmup:
10’s – Good Mornings, 10 Daisy Pickers, 20 Emperial Walkers, 20 Hillbillies, 10 Don Quixote’s (Windmills), 20 SSH, then it was time to incorporate some yoga with pigeon pose
The Workout
Mosey to the Wall
3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 10 ct down the line (40 ct total) Wall sits. During which Doc decided to pick up where Pikachu left off a couple weeks ago by starting his count down with a diatribe of stories. YHC interrupted to encourage him to start his count down.
As we were doing our second round of wall sits HSRC rolled by and Lipsync swung over for a gauntlet of high fives.
Mosey to the Rock Pile – rotate rocks between sets.
PAX Cousak’d to the playground with the Rocks to finish our Rock work.
Aik’n Station Time: PAX stayed together rotating clockwise after each set
Cousak’d back to the Rock Pile then mosey to COT
Announcements: 2.0 workout @ Womble today, SW team training for June 1st Sprint Tri for anyone interested.
Prayer Requests: Praise for YHC’s sister who was cured of Lymes disease. Prayer’s for marriages, our military and our country’s leadership.
YHC took us out.
20….and that’s a wrap
/in U Turn /QIC: PikachuPAX: Aquaman, Bulls Eye, Dahmer, Dawgpound, Dumbo, Emeril, Gump, Maybelline, Nemo, Pikachu, ShamWow!, Short Pole, Slide Rule, Sparty, UTI, Yogurt
YHC roped Aquaman into the warm up this morning after he said Friday he wasn’t 100% for going. His post advertising on Facebook was all that was needed to give him warm up responsibilities and ensure a post – Bulls Eye’s (South Wake’s first, and only, Fritter Foundation member) was present as well – t-claps!
No one took YHC up on EC, so the old U-Turn route was ran to get a good sense of comparison between the two. Think the new one is hillier. Came back into the Starbucks parking lot ~0548 to no one there, so another mile was dialed up. When coming back up the parking lot was bustling with activity as the circle had formed.
Warm Up:
Good morning, SSH, right over left, left over right
The Workout:
Standard loop. A few pax did Slide Rule’s ~10k route by adding a mile inside of 12 oaks.
Mary:
Some bike riding, some OYO stretching, some coffee
Announcements:
See announcement posts.
T-Claps (Recognition):
Bulls Eye for doing Fritter and getting back out on Saturday morning!
Prayer:
Crab Legs, Shredder, unspoken
Merry Go Round at Cletus
/in Cletus /QIC: FoghornPAX: 187, Axe, Banana Seat, Bernie, Blue Hen, Brony, Buford, Burger Feet, Da Business, Dutch Oven, El Duce, Hasselhoff, Katniss, Lipsync, Moby, Pilgrim, Slide Rule, The Natural, Yoda, Yogurt
Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings, Imperial Walker’s, and last with Hillbillies (which I messed up on)
The Workout: PAX gathered around a large circle with various exercise stations. PAX performed as many repetitions as possible in 90 seconds of each exercise and recorded the results in front of the station with a piece of caulk. The goal was to do the most repetitions and record your results for others to beat. After the 90 seconds, PAX ran around counterclockwise and went to the next station for a different exercise. Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.
Mary: Due to time running out, I got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction. Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.
We had a name but can’t remember it…
/in Crazy Ivan /QIC: Peeping TomPAX: Aquaman, Bulls Eye, Chips, Dahmer, Dawgpound, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Peeping Tom, Pikachu, Sandlot, Shooter, Spanx, Sparty, UTI, Wiggly
There was a name for this BB that was discussed during the workout but it has escaped.
YHC, despite Carpex resistance to start a new Kettlebell style AO on a SUNDAY in Cary, decided to come down where he first had his vigin Q many months ago to brush up on his Kettlebell tactics. Not to mention YHC had not Q’d since early February when he relocated to Cary. Always a pleasure to see all the South Wake PAX but due to YHC’s limited availability a good beat down with more running than usual was planned.
Warm Up:
Lap around the parking lot then circled up for the following:
SSH ICx20
Imperial Walkers ICx15
Hillbillies ICx15
Peter Parkers x10
Standard Merkin x10
The Workout:
Partner Up
Partner 1 runs a lap
Partner 2 does 100 presses with a KB or plate, 200 shoulder presses with a KB or plate, and 300 goblet squats
John Cusack to stage
Partner 1 does L/R step ups (10 each side)
Partner 2 does 30 KB or plate curls for the girls, 25 rut rows, and 20 KB swings
Mosey to the Playground
Partner 1 does 10 pullups
Partner 2 does turkish getups
Flapjack, wash, rinse, repeat
Mosey back to the Stage
Partner 1 does BTTW
Partner 2 does LBCs ICx20
Flapjack then Partner 1 does People’s Chair while Partner 2 does Mountain Climbers ICx20
Everyone and everything back to the non-present flag
Mary:
6 inch hold ICx20
Freddie Mercury ICx15
Catalina Whine Makers OYOx10
WWII’s with KB to 15
Announcements:
Charity Golf tourney coming up to raise money for Healing Transitions
South Wake Dads and 2.0’s workout tomorrow at Womble at 0900
T-Claps (Recognition):
5 packs, 3 packs, and Fritters
Prayer:
Crab legs clinical trials coming up on Tuesday, unspoken
AMRAP
/in Sheepdog /QIC: DovetailPAX: 3rd Cousin, Cupid, Dovetail, Martini, Norm
AMRAP stands for “as many reps/rounds as possible” and thusly speed and high heart rates were the plât du jour. Martini returned for the first time in a while to Sheepdog, and Third Cousin was brand-new to this AO.
Warm Up:
Arms-out imperial walkers, daisy Pickers, side-straddle hop, mosey to the back where PAX was greeted with various paraphernalia of pain.
The Workout:
Post Warm-up warm-up: partners work up to 100 total butterfly sit-ups. Partner 1 does as many sit-ups as possible while Partner 2 does a 2 times through a Vinyasa flow, and when he’s done, partners switch. The Vinyasa flow starts in standing position and you move with your breath, so you breathe out as you touch your toes, then in as you lift up halfway then out as you go back down to your toes, put your legs back, and lower yourself down to your chest. then you breathe in while you raise up to a Cobra position, then breathe out as you push back to downward dog, then breathe in as you raise your right leg, and out as you bring your leg forward between your hands. Breathe in as you stand up into warrior one, and out as you settle down into it nice and deeply. Breathe in as you windmill your hands back to your feet, and breathe out as you pull your left leg in then go to standing. Repeat, but with the left leg first, and that is one round. Repeat both legs again for round two, then switch to sit-ups, and your partner goes to the vinyasa flow.
Once everyone was warmed up, the real work began.
Still with partners, 3 stations, 2 minutes per station, counting up the variable reps in competition with the other partner teams. Go through all three stations, then repeat.
Congrats to Norm and Martini for getting the highest count! (Although Q noticed the thrusters needed some form work 🙂 )
Combatives
Combos: single punch, then double punch, then double punch followed by a front kick. With vim and vigour!
Mary:
Around-the circle: each PAX picked an exercise and called count or casence.
Announcements:
First-Saturday 2.0 workout 9am tomorrow at Womble.
T-Claps (Recognition):
Prayer:
Norm going to Asheboro for National Guard drills this weekend; overwork at Cupid’s job; Shredder; Dovetail’s sister in Siberia just having a hard time staying motivated about teaching there.
Always Have a Plan B
/in Kennys Grave /QIC: DauberPAX: Banana Seat, Beater, Cupid, Dauber, Dovetail, Gump, H1N1, Martini, Modify, Norm, R22
Prelude: Arriving early to Kenny’s Grave, your QIC parked his car and headed to the basketball court with ladder and scissors in hand. (Disclaimer: No running occurred with scissors in hand.) I had visions of a Final Four beatdown working solely on the four corners of the basketball court. The prize at the end of the workout would be a picture of a PAX “simulating” cutting down the nets as the other PAX looked in awe of the brother/team of brothers that went above and beyond during the planned workout. Well crap. Wouldn’t you know it but the net was made of chains! Always have a Plan B. And as Modify would say, “sometimes you just have to “Modify as needed.” Q took his ladder and scissors back to the car and drove over to the other parking lot.
Warm Up: Just as Banana Seat predicted, PAX came rolling in with minutes to spare. We thought we hit max capacity until a tiny European car promoted by JLo came screeching in right at 530 am. And with Cupid’s arrival, (no penalty Burpees given), the PAX were off to a nice run around the ball field under +50 deg F conditions. PAX circled up under the lights in the adjacent parking lot for the following exercises: 20 SSH; 10 Daisy pickers; 10 Good AM, 10 Sir Fazio Arm Circles (F/B). Excitement of the PAX was high, as well as the pollen count, with a sighting of a lost F3 brother – R-22 and a guaranteed beat-down by a guest Q – your #HIM. Banana Seat was smiling since this was the third/forth time he has had a Guest Q at Kenny’s Grave with word on the street of a VQ next week too. BS has promised to return the favor and guest Q down the road at Possum Trot in the near future.
The Workout: PAX headed to the bathroom walls with rounds of Frankensteins, Open Gates and Prisoner Lunges. At the two flags, Q called for Jack Webs (1 merkin, followed by 3 air arm pushes from our knees); a mis-count by the Q lead to a count of 7/21. PAX headed to the bathroom wall for 10 cadence counts of Seated Chair, Balls to the Walls and Australian Mountain Climbers (Rinse & Repeat). The second AMC went much better as PAX were initially confused by the exercise. (Q had learned this exercise from Breach while posting at Ground Pounder the week before). With arms burning, PAX moseyed to the parking lot for quick feet (L-R) up and down the curbs in the parking lot. Plank hold for the 6th, Q led PAX for additional quick feet (R-L) up and down the parking lot curb. PAX were instructed to find their very own parking space for a build-a-bear workshop consisting of a bear crawl to the curb, 0ne merkin, hand walk side to side on curb, additional two merkins, and bear crawl reverse to opposite parallel line from initial start. Q called out Rinse and Repeat but doubled the number of merkins to two and four.
Since Gump was closest to my vehicle, Q asked him to grab the four foot, four inch PVC pipe filled with water (coupon). PAX lined up for an Indian run. Lead PAX switched off carrying the Coupon as PAX slowly ran from parking lot to the basketball court covered in pollen. Coupon left on bench as PAX lined up on the out of bounds line for the next beat down, I mean exercise. Q instructed PAX would do seven’s with 1 frog jump, side shuffle across the court to the opposite out-of-bounds line and then execute 6 of R-22’s favorite exercise: the burpee. PAX side shuffled back and forth until sevens were completed. Modify gave Dauber a 10 count. PAX lined up closely up against the fence in BTTW. Last PAX bear-crawled under each PAX getting back into BTTW until every PAX made it through. PAX got on their six while laying on the three-point semi-circle and Q called the following 10 cadence count/count exercises: Homer to Marge (added L&R leg up too); WW IIs; LBCs; Lo-slo flutters; American Hammers; Box cutters; and Freddie Mercury. With time still left on the clock, PAX performed suicides running to each of the four lines on the court but back-pedaling on the return. Ten star jumps, 10 frog jumps and 10 monkey humpers were added for fun. Movement was continuous with very few breaks to the delight of the PAX.
Mary: Yoga stretches including pigeon, three legged table, chaturanga, etc.
Announcements: Saturday 2.0; Dad’s Camp; See Slack/FB
T–Claps: Took a page from Fed Ex and asked PAX to think about something positive in their life that has either happened or will happened soon. Many PAX shared positive things including their kid’s solid job interview, great co-partnering /raising of kids by two separated parents, a new home-brew, an up-coming concert with his son, new little league baseball/coaching, things better on the work front and other positive events on the homefront/other.
Prayer: silent/unspoken; Dauber took us out.
F3 Brother Highlighting the 6th: Dovetail – Jess Hines (bio below)
Born in Minnesota in ’84, moved to the mountains of the Atomic City, home of the Manhattan Project, Los Alamos, NM at age 2. Was homeschooled all the way through. Had a younger brother who passed away a year ago from colon cancer, have a younger sister who is teaching right now in Siberia (and doing outdoor workouts in 20-below sometimes!). Mom and Dad live in Charlotte. Went to school at Harding University in Searcy, Arkansas, the Armpit of the South (seriously, it’s more humid than here) where I met my wife. The family moved from NM to NC in 2007, and I got married later that year.
Been at F3 since about the beginning of 2017—Boy George introduced me. Got the name Dovetail because I had just started practicing making dovetails with hand tools, which I like restoring and using. Recently ran my first-ever half marathon in Wilmington (which, as a CrossFit guy, I never would have done without the influence of my F3 brothers). Currently site Q for Sheepdog on Friday mornings while Shredder is recovering from knee surgery.
In addition to F3, I’m also thankful that I recently found out about David Wood (through the Cross Examined podcast) and his excellent YouTube content at Acts17Apologetics, as I’m big on apologetics and worldview studies.
Thank you for the opportunity to lead you men! Dauber QIC
Final Four Partner Pain
/in Speed Racer /QIC: Blue HenPAX: 187, Axe, Blue Hen, Cowboy, Da Business, M4L, Particle Board, Peak Week, Slide Rule, Warbucks
PAX: BlueHen, SlideRule*, PeakWeek, M4L, Particle Board, Cowboy*, Warbucks*, 187, AxE, DaBusiness
As the Q rolled up in the swamp donkey with PeakWeek for week 2 of TigerBlood it was great to see the PAX getting in some EC running toward the school. Little did they know this would be a run heavy workout today with a final four spin.
It was great to see some new faces out to TigerBlood for the first time. A quick welcome and the group was off….
Warm Up:
Run down the street leading to the track for warm-ups in the parking lot.
The Workout:
To get things started the PAX partnered up and headed over to the opening for the track. With a partner the PAX got in 4 hot laps around the track completing a mile. Each lap should get quicker staying with your accountability partner. The PAX held the plank hold until all groups finished.
The PAX started the Indian Run over to the large soccer field behind the middle school for a couple of rounds of 4 Corners. Here is how it went down…
Round 1 1st Corner: 14 merkins, 2nd Corner: 14 one arm out merkins 3rd Corner: hand release merkins X 14 4th Corner: merkin claps X 14. Partners did the wheelbarrow, switching as needed, between the 1st and 2nd corner and 3rd and 4th corner. All PAX held the squat hold at each corner to complete the merkins together. Partners did the Partner Carry, switching as needed, between the 2nd and 3rd corner and 4th and 1st corner.
Round 2 – 1st Corner: 14 IC Low Slow Flutter, 2nd Corner: 14 IC American Hammer, 3rd Corner: 14 plank jacks, 4th corner: Crab Humpers X 14. Partners did bunny hops with arms locks (took one from Moby’s playbook) between the 1st and 2nd corner and 3rd and 4th corner. All PAX held the squat hold at each corner to complete the ab exercises together. Partners sprinted between the 2nd and 3rd corner and 4th and 1st corner.
With all PAX almost gassed everyone made their way over towards the retaining wall on the far parking lot of the elementary school. SlideRule may have thought it was time to get the knees bloody, but that wasn’t the case. The Pax were instructed to hold the plank on the curb moving towards the front of the lot in and Indian Plank Slide. Two rounds and the PAX were off to finish things up and return to the parking lot, however a quick detour to get in Tiger print hops first.
Mary:
It is always fun leading the group. Everyone really got after it today, I believe we came in just short of 3 miles for the workout – Great Work!
Announcements:
F3 SouthWake Dad’s workout this Saturday, 9am at Womble led by PeakWeek and RogerRoger. M4L and I are planning a Ruck beer tour convergence in May – stay tuned for more. F3 Dads camp in August at Camp Seagull. Look out for the registration.
Prayer:
Moby’s dad, CrabLegs, Shredder.