It was a cold morning, but that didn’t stop 17 PAX from posting with 8 for EC including 1 FNG. Welcome Dahmer! This beatdown was another Wrightsville friendly event with a focus on stretching and a lot of core work (sorry Mary). Before EC was over, Skidmark was tired of questions of why he wasn’t resting. Crosby also brought out his 2.0, Gumby, to celebrate an 11th birthday. When YHC was 11, there was no way you could get me out of bed before 5am in 30 degree weather to go workout. T-claps Gumby.
EC: Skidmark, Crosby, Gumby, Maybelline, ShamWow!, Aquaman, Warbucks, FNG Dahmer
Warm Up:
Run 10 yards and circle up for:
SSH x20 IC
Standing pigeon (alternating legs)
Leg swings each leg – forward,back,front,back x10 IC
Calf raises x10 IC
Lunge walk to the …. island with an elm tree
Standard warm up lap
Circle back up for:
Sir Fazio arm circles x10 forward/ x10 backward IC
Moroccan night club x10 IC
YHC joined the circle for 2 rounds of howling monkeys. With legs burning and PAX howling, we mosey’d over to the Goodwill lot.
The Workout:
PAX split into 4 groups for some core-centric 4 corners. 3 rounds x10 IC and a 4th round x20 IC.
Corner 1: Boat canoes
Corner 2: Shoulder taps
Corner 3: Low slow flutter
Corner 4: Pickle pounders
Center: Merkins
Mary:
Mosey back to start. Circle up for:
2 rounds of x10 IC Fire hydrants and Homer to Marge. Repeated x20 for round 3.
It was at this point that Crosby alerted the PAX of Gumby’s birthday, so 11 burpees OYO in celebration.
YHC led PAX in some stretching to finish up:
Quad stretches
Toe touches – right over left /left over right
Downward dog
Runners pose
Pigeon pose
Announcements:
Wrightsville 5k, Half, Full marathon this weekend.
Raleigh CSAUP the Mule this weekend
F3 Dads workouts 1st Saturday each month. Need 2 dads to led each workout.
Sign up to Q a workout – link. Site Q’s shouldn’t lead every week. Step up PAX! Speak to your local site Q for more details.
Prayer:
Safe travels and health for PAX running Wrightsville
Unspoken
YHC took us out.
Rest up now ya hear
/in Purple Cobra /QIC: WarbucksPAX: 187, Aquaman, Crosby, Dahmer, Dumbo, Emeril, Gumby, Lucky Charms, M4L, Maybelline, Mookie, Pablo, ShamWow!, Skidmark, Straight Cash, Trickle, Warbucks
It was a cold morning, but that didn’t stop 17 PAX from posting with 8 for EC including 1 FNG. Welcome Dahmer! This beatdown was another Wrightsville friendly event with a focus on stretching and a lot of core work (sorry Mary). Before EC was over, Skidmark was tired of questions of why he wasn’t resting. Crosby also brought out his 2.0, Gumby, to celebrate an 11th birthday. When YHC was 11, there was no way you could get me out of bed before 5am in 30 degree weather to go workout. T-claps Gumby.
EC: Skidmark, Crosby, Gumby, Maybelline, ShamWow!, Aquaman, Warbucks, FNG Dahmer
Warm Up:
Run 10 yards and circle up for:
SSH x20 IC
Standing pigeon (alternating legs)
Leg swings each leg – forward,back,front,back x10 IC
Calf raises x10 IC
Lunge walk to the …. island with an elm tree
Standard warm up lap
Circle back up for:
Sir Fazio arm circles x10 forward/ x10 backward IC
Moroccan night club x10 IC
YHC joined the circle for 2 rounds of howling monkeys. With legs burning and PAX howling, we mosey’d over to the Goodwill lot.
The Workout:
PAX split into 4 groups for some core-centric 4 corners. 3 rounds x10 IC and a 4th round x20 IC.
Corner 1: Boat canoes
Corner 2: Shoulder taps
Corner 3: Low slow flutter
Corner 4: Pickle pounders
Center: Merkins
Mary:
Mosey back to start. Circle up for:
2 rounds of x10 IC Fire hydrants and Homer to Marge. Repeated x20 for round 3.
It was at this point that Crosby alerted the PAX of Gumby’s birthday, so 11 burpees OYO in celebration.
YHC led PAX in some stretching to finish up:
Quad stretches
Toe touches – right over left /left over right
Downward dog
Runners pose
Pigeon pose
Announcements:
Wrightsville 5k, Half, Full marathon this weekend.
Raleigh CSAUP the Mule this weekend
F3 Dads workouts 1st Saturday each month. Need 2 dads to led each workout.
Sign up to Q a workout – link. Site Q’s shouldn’t lead every week. Step up PAX! Speak to your local site Q for more details.
Prayer:
Safe travels and health for PAX running Wrightsville
Unspoken
YHC took us out.
Where is everyone staying?
/in Tea Time /QIC: SkidmarkPAX: Dauber, M4L, Skidmark
The pax were few but the conversations were many. A lot of mumble chatter at the pax eased into a workout that focused mainly on stretching and keeping the legs rested.
Warm Up: we stretched
The Workout: I think Dauber and M4L did some pullups and squats.
Mary: some core exercises
Announcements: March 30 Mason Dixon right pikachu. Q school coming up.
Prayer: lots of guys hurt right now
Throwing In The Towel
/in Downtown Train /QIC: NemoPAX: Blue Hen, Da Business, Doc, Flanigan, Maybelline, Moby, Nemo, Rut
Par for the course it was another damp and chilled morning to start the week. 4 weeks strong at this new AO
2.15 mile EC for Nemo and Maybeline. First time we have had the chance to run together, some solid mumble chatter to start the day.
Warm Up: On the jog for a 0.4 mile loop and circle up at start. Looking to engage the PAX we went with a warmup-o-rama. Each PAX called and led a warmup of their choice.
The Workout: YHC caught the attention of the PAX by grabbing a stack of towels from the truck and we headed on the jog over to the back lot of the library. Partnered up for a little something new. In place of the newly forming legend of the SSH as a go-to exercise at Downtown Train, each set of partners grabbed a towel. Partner 1 went on the run to far end of the curved lot and back while partner 2 stood in place and used the towel for some resistance arm work. No count, no cadence, just putting in some solid work keeping a good pace with the arms completing a round of Towel Shakes. We did these so each PAX did 6 rounds. Next we stayed partnered up for a modified Bear Crawl 1-2-3. This is a Dora with 100 merkins, 200 LBCs and 300 squats as a team. Partner 1 works on the 1-2-3 while partner 2 does a bear crawl out 4 parking lot lines and crawl bear back. Focused not on just trying to crank through it – completing the numbers was not important. We focused on good form at the right pace. We did 2 sets each round with round 1 being bear crawl/crawl bear and merkins, round 2 crab walk/bear crawl and LBC, and round 3 lunge walk/squats. Wrapped up with a set of 10 merkins and headed back to start on the jog.
Mary: Back to the start we closed out like we started, plank-o-rama.
Announcements: Check slack/fb
Prayer: spoken and unspoken, support for those doing WB for good health and strong support of ALS, YHC took us out on prayer
11 Guys came out to sing the famous song, “The woods are alive with the sound of… Spring Peepers!!!”
/in Mutiny /QIC: LipSyncPAX: Accordian, Banana Seat, Fonzie, Gump, H1N1, LED, Lipsync, Messi, Modify, Norm, R22
Warm Up
A fun jog around Clubworx to circle up in the roundabout for warm up consisting of: SSH, daisy pickers, good mornings, imperial walkers and various stretches
The Workout
Jog to the tennis courts
Bear crawl, merkin suicides (somebody called “Gents on the Fence” as the waiting on the 6 exercise… I’m sure it was Banana Seat)
Duck walk, LBC suicides (Please note that R22 called “Burpees” as our waiting on the 6 exercise this go round)
Jog to the rock pile
Rotating rock exercises consisting of curls for the girls, ruh rows, shoulder press, shoulder taps and triceps extensions) with a jog around the circle as the time keeper
11’s with dips and derkins under the pavilion
Mary
WWII and Have a Nice Days (with meditation, prayer and reflection)
Announcements
Wrightsville this weekend and U-Turn will still be open
7th Annual F3 Raleigh Mule is on Saturday
NC Spring Classic 8K and 16K April 27th. Get 10% off with F3SW2019
Prayer Request
Crab Legs; DD and Shredder and other injured brothers
No Rain at Paradise City Although it was Rainmakers Birthday
/in Paradise City /QIC: CowboyPAX: 187, Aquaman, Boogie, Cowboy, Emeril, Kid Cracker, Lucky Charms, Pablo, Pac-Man, Particle Board, Rainmaker, Skidmark, Straight Cash, Wiggly, Yogurt
During the random mumble chatter at the start of today’s workout a comment was made that there is no anatomical benefit to running backwards. After a little internet search (because the internet is always right) I found this article: https://www.runnersworld.com/training/a20798335/the-many-bennies-of-running-backward/. Feel free to add your comments and thoughts to your favorite social media forum.
Now on to what happened.
5 PAX showed for the normal EC route. Emeril, Yogurt, 187, Skidmark and YHC (Cowboy). It feels kind of odd running with no rain.
Warmup:
PAX took a light jog around Ting park with the following stops and exercises:
Ticket Office
Basketball Court
The Workout:
After a quick count off the PAX started an exciting round of 4 Corners using the entire Ting Parking Lot. On the long straights we ran forward and on the short legs we ran backwards (hence the note at the beginning). At each corner the following exercises were performed:
We repeated this for 3 laps with some looping back for extra to pick up the six.
With little time left we headed to the top of the Ting Ramp where we split into 2 groups. 1 group did BTW while the other group ran ½ way down the hill and back. We then switched and repeated. We then headed back to the basketball court for Mary
Mary:
YHC grabbed his phone and then settled into a quick session of Mary. The following exercises were completed:
It was great to be given the opportunity to lead.
Announcements:
Prayer Requests:
To Poop or not to Poop
/in Any Given Sunday /QIC: LipstickPAX: Forceps, Lipstick, Nemo, UTI
Warm Up: Monkey Humpers x10 and various stretching
The Workout: We missed Mookie the novelist out there this morning. I will do my best to summarize the morning in Mookie’s best literature.
Standard AGS Loop 6 miles- The morning started off with a discussion on whether or not it was warm enough for no sweatshirt, gloves and hat, but the cool wind in our hair had us choose to layer. YHC and Nemo discussed their urge for secondary evacuation and where we may find a landing, given the Womble facilities were still locked up. (More to come) We took off on feet + Forceps on cruise control for Bass Lake. We enjoyed a nice pace this morning and didn’t push ourselves. As we entered Bass Lake it was pretty quick that we realized we would not see a beautiful sunrise this cloudy morning. We trecked around the lake dodging mud puddles and made our way up the hill to the back lot. At this point YHC decided to try the back lot facilities for a landing spot but soon realized they were locked as well. YHC headed into the woods to only realize there was a camera at the back of the parking lot and was hoping it didn’t have features of sound and 360 degree angles. Nemo and Forceps soon passed by and YHC finished up evacuation and took off to catch backup. Upon catching backup, there was a Yogurt and crack sniffer spotting about halfway around the Bass Lake Loop. UTI and Lipstick enjoyed some Yogurt and crack sniffer time on the trail and back to womble. Yogurt said his goodbyes at the back of the ball fields and the rest of the crew headed back to the lot for COT.
I think we all know Nemo won the battle and YHC headed home in shame, with hopes that the brown on the back of his legs was indeed mud.
Announcements: Nemo shared his involvement with fellowship brewery. Chat with him or Gump, pretty cool stuff they have going on.
Prayer: Pax stay safe this week and be smart before Wrightsville
Little Squirts
/in Southwake Dads /QIC: EmerilPAX: 16-bit, 3rd Down, 4th Down, Aho, Beater, Blue Hen, Bubba, Buford, Candyland, Cartwheel, Charzar, Cowboy, Crayola, Cupid, Dovetail, Dumbo, Dusty, Emeril, Enforcer, FedEx, Flanigan, Foul Ball, Gig, Gump, Hard Hat, Heatwave, Hightower, Julius, LED, Linedrive, M4L, Moby, Mulan, Pablo, Potter, Q*Bert, Rainmaker, Redenbacher, Roger Roger, Rudy, Shimmer, Short Pole, Shortstop, Shut In, Sketch, Skidmark, Slam Dunk, Slide Rule, Slider, Slow Pitch, Sonic, Speed Racer, Spidey, Stealth, Storm, Swish, The Eagle, Thunder, Tyson, UTI, Warbucks, Whodini, Wingman, Yellow Card, Yogurt, Yosef, Zookeeper, Zumba
8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts. Pucks, ropes, hoola-hoops and flags were spread throughout the park. Around 8:50 the PAX and their 2.0’s started to trickle in. Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix. A great first turn-out.
Warm Up: Quick jog around the tennis courts. Time to get the 2.0’s riled up. First exercise Fortnite’s Hype kicked off by Bluehen. Second exercise Floss led by Q-Bert. Into evolution of Kid: Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks
The Workout:
Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot. Bin full of hockey pucks in between the groups. 1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle. While the kids raced to grab a puck the PAX did push-ups and squats. Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time. Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side. Automatic disqualification for his team and 10 SSH as punishment.
Next up bear crawl capture the flag
PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle. 2.0’s quickly won. 10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them. 2.0’s won so 10 burpees to the PAX as punishment.
3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War. Matches started with multiple 2.0’s on one end and Flanigan on the other. 2.0’s won. 5 Merkins for the PAX. Second match pitted Moby, Beater and Bubba vs teh 2.0’s. 2.0’s won. 5 Merkins for the PAX. Third match pitted 6-7 PAX vs the 2.0’s. 2.0’s won again. Everyone does 5 Merkins
Mary:
LBC’s, Boat Canoe’s
Announcements:
See Slack channel for announcements
Prayer:
Dovetail took us out
Pax of 1: The Lonely Virgin
/in Ground Pounder /QIC: WarbucksPAX: Doc
QIC: Doc
YHC arrived at Ground Pounder after traveling this week to find a significant lack of F3 brethren and no flag. Quickly considered that he may have missed a post during his travels and recognized that duty called for his virgin Q. Motor Boatin arrived seconds later, assessed the quality of his Q and wisely decided to head for home to work out on his own. So, YHC gathered the Pax and headed out.
Warm Up:
Easy 1-ish mile warmup jog and some SSH X20
The Workout:
Playground shuffle: YHC took advantage of three playgrounds in the area.
–Fellowship jog to playground 1, then irkins X 20, derkins X 20, pullups X 20, dips X 20, squats X 20
–Partner carry to playground 2, repeat
–indian run to playground 3, repeat
Repeat circuit multiple times
Mary:
Freddie Mercury X 25, LBC X 25, Hillbillies X 10, Imperial Walkers X 10, Low Slow Flutter X 25, Homer to Marge X 25 (then 10 each leg), Merkins (X 20 regular, X20 diamond, X 20 wide grip), slow jog and stretching.
Announcements:
Point of trust, name-o-rama, announcements, gratitude and request went pretty quickly. Some pax grumbling about the lousy Q, but hit 45 mins and headed home.
Taper Mode Edition
/in U Turn /QIC: SkidmarkPAX: 187, Aquaman, Banana Seat, Beater, Boy George, Cowboy, Dauber, Dovetail, Dumbo, Emeril, Full House, Gump, H1N1, LED, Maybelline, Pablo, R22, Short Pole, Skidmark, Slide Rule, Warbucks
Warm Up: some quality dynamic stretching
The Workout: standard 5 mile loop and picking up the 6.
Mary: coffee and stretching
Announcements: WB I think is next weekend. 5k Friday night for Crablegs. Wear red. Banana Seat will post details. 2.0 workout.
Prayer: lots of pax with injuries. Buford, shredder, Double D, Crablegs. Recent losses of family and friends. Lipstick’s mother in law. Too many. Enjoy the time with 2.0 today. We are blessed.
Tower of Power/Pain
/in Cletus /QIC: YogurtPAX: Aquaman, Breach, Brony, Burger Feet, Cowboy, Da Business, Draper, Hasselhoff, Hot Tub Time Machine, Kid Cracker, M4L, No Sugar, Patch, Yoda, Yogurt
No-Nonsense Workout Centered Around Tower and BTW/Preacher’s Chair. EC: YHC and Cowboy.
Warm Up: SSH, GM, arm circles (f/b), plank/runner’s lunge/downward dog, Merkins, lunge walk to top of lot
The Workout: Introduced the Tower of Power–the softball fieldhouse. A 25 count of Preacher’s Chair and 25 count of Balls to the Wall served as the hub–literally and figuratively. From the hub, we explored the four corridors–or spokes–between the fields.
Spoke 1 (batting cages): Dips 25 and Derkins 25 on small wall surrounding batting cages, back to Tower for 25 Preachers/25 BTW
Spoke 2 (west to greenway): 10 Burpees OYO, 25 derkins, back to Tower for 25 Preachers/25 BTW
Spoke 3 (flag poles): 25 LBCs in cadence; 20 WWIIs, back to Tower for 25 Preachers/25 BTW
Spoke 4 (handrail by pond): Inclined pullup (hang from handrail, pull up), 25 squats, back to Tower for 25 Preachers/25 BTW
Circle up by Tower for Round-the-Clock Merkins. Apparently these were military clocks because I kept going past 12 at 12 o’clock. Then, I did it again at 9 o’clock. Oooops, was on a roll. Running low on time, we rushed back to tennis courts for Mary.
Mary: Kid Cracker led 20x exaggerated low slow flutter, YHC led American hammer 20x
Announcements: Holly Springs Spring Classic preview run, 8 am Saturday; Burger Feet (F3 Raleigh): F3 Raleigh travels to Wallace NC every Saturday to rebuild homes affected by hurricanes/floods. Raised $143k already with help from Rebuilding Together. Just picked two homes to rebuild. Breathtaker: Bidding war between Breach and Burger Feet $250. Breathtaker is heading to Raleigh for the week!
Prayer: Keep the PAX strong and healthy