13 PAX showed up for a Virgin Q by YHC. It was a freezing 21 degrees (felt like 14) at 5:06am as 5 PAX headed out on the standard loop for EC: Deadbolt, Full House, Breach, Nemo and YHC.
Warm Up:
Lap around the soccer field for warm up. YHC thought he saw headlights as we began, but was reassured by the PAX that no one was tardy.
Circled up on the soccer field for:
SSH x 20 IC
Windmills x 10 IC
Frankenstein leg kicks x 10 IC
Daisy Pickers x 10 IC
Sir Fazio arm circles 10 forward/10 backward IC
The Workout:
YHC got creative this week and came up with a new routine, dubbed Evolution (crawl, walk, run). Evolution went as follows:
Line up on sideline
Bear crawl 1/4 of the field
10 squats
Lunge walk to center line
10 WWIIs
Sprint to other sideline
10 shoulder taps
For the final leg YHC decided to reverse things and PAX did crawl bear, backward lunge walk, and backward sprint with 20 of each exercise.
PAX then circled up in a tight circle for Howling Monkey.
PAX in monkey humper starting position
Moving around the circle, each PAX do 10 monkey humpers
After 2 rounds, our monkeys were howling and we moseyed to the abyss for some quick stair work.
It was only after our rounds of Howling Monkeys that I heard some mubblechatter to Chips. After further questioning it was determined that Chips was indeed tardy, so 5 burpees OYO.
On the mosey, we partnered up and did the following on arrival:
Round 1: Partner 1 did LBCs at top while Partner 2 ran to bottom of stairs for 10 diamond merkins then switch.
Round 2: Partner 1 did Homer to Marge at top while Partner 2 runs to bottom of stairs for 10 diamond merkins then switch.
Some interesting mubblechatter by Deadbolt about being between a bush and they abyss while looking at the moon. The sky was in rare form this morning as we saw Jupiter and Venus on either side of the moon.
25 LBC’s IC then moseyed back to soccer field for Mary.
Mary:
In preparation for this VQ, YHC spent some time reading the Exicon. As a result, Mary consisted of:
Duck jousting: PAX get down in duck walk with hands on chest (like a duck) and try to knock each other down (joust). If PAX fell, 10 merkins and re-join the fight.
When YHC explained this to the PAX, it was received with uncertainty and reluctance. After a few minutes of walking around solo, PAX jumped in and by the end there were ducks falling all around. This was done as a free for all, but could also be done 1-on-1 (bull in the ring style).
With 1 minute left, YHC wanted PAX to get their money’s worth so time was filled with 45 seconds of Pickle Pounders IC followed by Have a Nice Day.
Announcements:
Wear red tomorrow, cell phone challenge, daddy-daughter date nights (posted links to social channels).
Crablegs challenged us to try and find something awesome in your everyday (like the beautiful sky this morning).
Prayer:
Full House’s dad, Pacman’s vertigo, Crablegs – Way to post in the cold with us!
Sheepdog – finding Baby Jesus…
/in Sheepdog /QIC: ShredderPAX: Beater, Black Knight, Dovetail, Gump, H1N1, Norm, Shredder, Sugar
8 Pax w/ 1, 2.0 killed it this morning with a little Egyptian, planets aligning with the moon, find baby Jesus vibe. Kidding aside, the sight was pretty cool! Black Knight, 2.0, just wrapped up a 5-pack with his 1st week at F3. Bam!!! Set the bar. Get this kid Breathtaker.
EC Beater & YHC
Warm Up: mosey to the front. SSH, Sir FAC (F&B), Michael Phelps, IM & HB with a little extra push to engage the core. Frankensteins
The Workout: mosey to the brick knee walls for some traveling. Three sets of Erkin travel around kneewall and lunges between. Wing Chun strikes and wedging between each set. Last set, Pax had a choice between military, diamond, or one arm erkins. Moseyed to the back. Introduction to breaking someone balance in preparation to take them down.
Mary: plank tap; wrists, shoulders, hips, knees, anckles then back. 5 sets, no rest. LBCs, Boxcutters, LSF.
Announcements: BRR, ATT CSUP, Wrightsville, Breathtaker.
Prayer: Friend of Beater lost his mom. Pax in need; health, etc.
Morning After
/in Morning After /QIC: SkidmarkPAX: 2%, Lab Rat, Lvl3, Stovepipe
Warm Up: A lap around the track followed by SSH, Imperial Walkers, Hillbillies, Arm circles + Michael Phelps.
The Workout: On the jog to the track. Stopped to “bone the fish” on the way. If you have to ask, you have to come to Morning After. Hit the track for a 1 Mile run. YHC and Lvl3 miscounted laps and did some extra credit then picked up the 6. Off to the shelter for Lt. Dans x 20, step ups 10×2, foot release squats x 20. Plank for the 6 after each On the jog to the courts for a round of BLIMPS then jog back to the front to adopt a rock. Curls for the girls and tricep extensions followed by rock squats and sumo squats n=15 each. Quick Indian Run lap then circled for Mary
Mary: flutter kicks IC and LBC IC to 30 each with variable cadence speed.
Announcements:
Prayer: travels for PAX and illness in family
Fly like an airplane
/in Cletus /QIC: WarbucksPAX: 187, Blue Hen, Brony, Cowboy, Crab Legs, Da Business, Deadbolt, Double Doink, Draper, Foghorn, Ironic, Lucky Charms, M4L, Moby, Peak Week, POTS, Slide Rule, Warbucks
PAX of 18 braved another frozen morning for the 2nd edition of a VQ from YHC. YHC cracked open the Exicon once more for a little variety, but not too much.
The clock struck 5:15 and 3 PAX headed out for a 2 mile EC loop: Cowboy, Double Doink, and YHC.
Warm Up:
YHC gave brief instructions to PAX to keep arms out on the mosey while doing Sir Fazio arm circle repeats (5 fw/5 bw/5 hold). PAX reluctantly did their best airplane impression and 3-2-1 blast off for the warm up lap around the soccer field. A few stops along the way for:
20 SSH
15 Imperial Walkers
10 Hillbillies
Circled up on tennis court for:
10 Windmills IC
15 Morocan Night Clubs
20 Randys IC
The Workout:
With shoulders warm, PAX lined up on the sideline of the court for some Bottom Feeders (Tiny 11’s). It looked like this:
Bear crawl to other baseline
10 prisoner squats
Crawl bear back to start
1 WWII
This continued in normal 11’s fashion until 1 prisoner squat and 10 WWIIs were done.
Next, PAX split into 2 groups for some BTTW Bear crawl tunnels. Each group lined up and held BTTW against the fence. The last PAX in the line bear crawled through the tunnel to the front and held BTTW. Each group worked its way to opposite ends of the court and back, well 1 group did. The other group’s bridge collapsed, with no causulties, and the mission was aborted.
PAX moseyed over by the rock pile for some Jack Webbs. PAX went from 1 merkin:3 air presses up to 10:30.
Rocks were obtained and carried to the parking lot.
John Cusack rock around the lot with stops at the 4 corners for Wonder Bras. Starting with 5 at the first stop and adding 5 at each stop, ending with 20 at the last stop. Rocks were returned and PAX moseyed to the tennis courts for a date with Mary.
Mary:
Circled up on the tennis courts for Mary.
YHC led some plank-o-rama then PAX called out exercises.
10 Pickle Pounder IC
15 LBCs IC
10 Low slow flutters IC
10 Burpees OYO (thanks Lucky)
20 Foreign-national hammers IC
Have a Nice Day
Announcements:
NC Spring Classic on 4/27/19
New Running AO Thursday evenings – Sheetz Show (3-5 miles all paces welcome)
Blue Hen wins Breathtaker auction and donations for February to go to ALS.
Prayer:
Moby’s Dad, Injuries: Dumbo, Brexit, other PAX
YHC took us out.
Welcome to the Sheets Show
/in AO Post /QIC: EmerilPAX: Dovetail, Lucky Charms, Shredder, Wiggly
Week 1 of Lucky Charms BETA running work off kicked off this week. 3 PAX showed up for some hills work.
Show up next week for week 2. We’ll determine if this continues after that but I can’t see why it wouldn’t.
Warm Up:W/U Dynamic stretching, side lunges, front lunges, deep squats, front kicks, side kicks
The Workout:1 mile W/U.
6 x strides
3 x sm hill climbs
3 x md “ “
3 x sm + md “ “
3 x sm + md + lg “ “
2 x md + lg + xl “ “
1 mile cool down
Mary: Cool down stretching
Announcements: Talked about Wrightsville and running strategies
Prayer: The heathen forgot the prayer.
Warbucks Joins Crazy Time
/in Crazy Time /QIC: PikachuPAX: Pikachu, Warbucks
Warbucks decided to check out this crazy time thing – good thing or YHC would’ve been solo. First Friday in February so the workout has changed – turns out this iteration is much quicker than a murph.
Warm Up:
1 mile
The Workout:
100 burpees
200 shoulder tap balls to the wall
300 lbcs
Mary:
EC for the next workout
Announcements:
N/A
Prayer:
N/A
Pikachu and Warbucks ran off to catch Ivan and Cletus EC respectively.
Gumby Smash!
/in Thunder /QIC: CrosbyPAX: Aquaman, Bulls Eye, Crosby, Doc, Dusty, Gumby, Kubota, Pikachu
EC- Crosby(3.5 not the full Thunder Approved 4) Pikachu, Aquaman, Bulls Eye..
Warm Up: SSH(20), Daisy Pickers(10), Sir Fazio ⤵️⤴️, arm stretches, Grab a Cinder Block and John Cusack it to BB P.Lot.
The Workout: Bear Crawl Pulls 5 Spaces till the end of Parking Lot then John Cusack Lunges 5 Spaces on the way back.
Each 5 repeating and adding the next exercises.. Pax took turns calling the count.
LBC’s- 20 (CC)(Total 640)
S.Merkins- 10(Doc Made them Count)(Total 140)
Squat- 20 (Total 240)
Am. Hammers -20 (CC) (Total 200)
Curls- 20(Total 160)
Ruh Rohs- 20(Total 120)
Overhead Press- 20(Total 80)
REPEAT!⬆️⬇️
MOSEY
J Cusack
20 Curls
20 Overhead Press
Drop Block near Flags
Mary: Pikachu Lead
Homer to Marge 10, L leg up 5, R Leg Up 5
Shoulder Taps 10
On his down & up M’erkins to finish right at 45.
Announcements:
Check FB &/or Slack
2nd F This Saturday My Way Tavern Anniversary Bonfire Crosby Playing 7-10
Prayer: A lot of unspoken/ First Responders , Military, Our PAX!
Howling Monkeys, Duck Jousting, and a Virgin Q
/in Disney /QIC: WarbucksPAX: Blue Hen, Breach, Chips, Crab Legs, Dawgpound, Deadbolt, Full House, Nemo, Pac-Man, Peeping Tom, Ramsey, Slide Rule, Warbucks
13 PAX showed up for a Virgin Q by YHC. It was a freezing 21 degrees (felt like 14) at 5:06am as 5 PAX headed out on the standard loop for EC: Deadbolt, Full House, Breach, Nemo and YHC.
Warm Up:
Lap around the soccer field for warm up. YHC thought he saw headlights as we began, but was reassured by the PAX that no one was tardy.
Circled up on the soccer field for:
SSH x 20 IC
Windmills x 10 IC
Frankenstein leg kicks x 10 IC
Daisy Pickers x 10 IC
Sir Fazio arm circles 10 forward/10 backward IC
The Workout:
YHC got creative this week and came up with a new routine, dubbed Evolution (crawl, walk, run). Evolution went as follows:
Line up on sideline
Bear crawl 1/4 of the field
10 squats
Lunge walk to center line
10 WWIIs
Sprint to other sideline
10 shoulder taps
For the final leg YHC decided to reverse things and PAX did crawl bear, backward lunge walk, and backward sprint with 20 of each exercise.
PAX then circled up in a tight circle for Howling Monkey.
PAX in monkey humper starting position
Moving around the circle, each PAX do 10 monkey humpers
After 2 rounds, our monkeys were howling and we moseyed to the abyss for some quick stair work.
It was only after our rounds of Howling Monkeys that I heard some mubblechatter to Chips. After further questioning it was determined that Chips was indeed tardy, so 5 burpees OYO.
On the mosey, we partnered up and did the following on arrival:
Round 1: Partner 1 did LBCs at top while Partner 2 ran to bottom of stairs for 10 diamond merkins then switch.
Round 2: Partner 1 did Homer to Marge at top while Partner 2 runs to bottom of stairs for 10 diamond merkins then switch.
Some interesting mubblechatter by Deadbolt about being between a bush and they abyss while looking at the moon. The sky was in rare form this morning as we saw Jupiter and Venus on either side of the moon.
25 LBC’s IC then moseyed back to soccer field for Mary.
Mary:
In preparation for this VQ, YHC spent some time reading the Exicon. As a result, Mary consisted of:
Duck jousting: PAX get down in duck walk with hands on chest (like a duck) and try to knock each other down (joust). If PAX fell, 10 merkins and re-join the fight.
When YHC explained this to the PAX, it was received with uncertainty and reluctance. After a few minutes of walking around solo, PAX jumped in and by the end there were ducks falling all around. This was done as a free for all, but could also be done 1-on-1 (bull in the ring style).
With 1 minute left, YHC wanted PAX to get their money’s worth so time was filled with 45 seconds of Pickle Pounders IC followed by Have a Nice Day.
Announcements:
Wear red tomorrow, cell phone challenge, daddy-daughter date nights (posted links to social channels).
Crablegs challenged us to try and find something awesome in your everyday (like the beautiful sky this morning).
Prayer:
Full House’s dad, Pacman’s vertigo, Crablegs – Way to post in the cold with us!
Fire Dept Fun
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat, Black Knight, H1N1, Martini, Messi, Norm, Sugar
PAX of 7 on this 20 degree brisk morning in the gloom. YHC wanted to switch things up a bit. Everyone stayed in their vehicles until 1 min to go taking advantage of the seat warmers. 5 PAX started and 2 joined soon after. Here’s the damage.
Mosey over to tennis courts
Warm up
SSH X50
5 burpees OYO due to late comers
Windmills x10 IC
Bat wings x20 each IC (forward arm circles, hold, Reverse, hold, seal claps, hold, overhead) This one gets the shoulders on fire.
Squat jumps x20
To downtown FV fire department
Indian Run with 5 merkins at back before running to front of line
– Stopping at rails for derkin ladder OTW. Upper rack, middle rack, lower rack 10 each.
Once we arrived to our destination we paused under the flag pole to say the pledge of allegiance. Fire Dept was quiet assuming everyone was cat napping.
Fire drill – circle up, chop/high knee, each pax calls “fire”. Drop, roll right, merkin, roll left, merkin, back up choppin.
Copperhead Sets (3 rds, x10 IC)
– Lunge
– Merkins
– Squats
– Dips
Mosey back Indian run with 3 burpees at end before advancing.
Mary
LSF x15 IC
Corkscrews x10 IC
Announcements
See FB and Slack, phone down challenge, WB runs
Prayers
Banana Seat mentioned a lady that attends our church battling cancer (Reba). Doctors announced yesterday the treatments are not working. Only short time remaining in her life. Life is a gift, remember to make each day meaningful and memorable.
Way to start the day men!
BS Out
Gump Again?
/in Possum Trot /QIC: GumpPAX: 187, Banana Seat, Fonzie, Garden Knome, Gump, H1N1, LED, Messi, Motor Boatin', Pikachu, Puddles, Sugar
PAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.
Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.
The Workout:
Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.
R4TJ: Running on the Little Dipper
/in Running 4 the John /QIC: UTIPAX: Cowboy, Dawgpound, Double Doink, Lipstick, Peeping Tom, Redenbacher, ShamWow!, Straight Cash, UTI
9 PAX arrived at Ting this morning for a below freezing run in the gloom. 2 of 9 (Peeping Tom and Straight Cash) went for EC early and caught an extra mile for their efforts.
Warm Up: Frankenstein Kicks, Windmills, High Knees, It’s cold – let’s roll
The Workout: Pre-blast mumblechatter led to the reveal of the route which was dubbed “The Little Dipper” by Crosby. Crosby had HC’d but late last night reported he would likely be a no-show. Luckily for him Dawgpound took a liking to the name and insisted that we adopt it despite the fact that it was given by a #fartsacker. (Crosby I kid man – I know you would have been there if you could). So… We ran the Little Dipper which is fitting as I believe this route was introduced last month and the backblast followed a space exploration theme. (It all comes together in the end I suppose). Reread that awesomeness here – https://f3southwake.com/2018/12/26/space-the-final-frontier-these-are-the-voyages-of-the-starship-r4tj/
Lipstick apparently found a very clean and well outfitted John to meet his needs. Unfortunately, he tells us he did not leave it as he found it…
The Little Dipper is a 5 mile route that starts at Ting, heads down Main past City Hall, cuts through to Stinson past Womble, Left onto Bass Lake, Left on Holly Springs Rd, and right back onto Main. The run ends where it started at Ting.
Mary: Her again!? I thought I gave her a fake number…
Announcements:
Prayer: Silent prayers this morning.