Welcome Ironic and Full House.
Thunder claps for Foghorn for wearing a vest.
EC EC:Â Dawgpound, Emeril, Midget, Lipstick, UTI
EC:Â Dawgpound, Emeril, Midget, Lipstick, UTI, Axe, 187, Warbucks, Yogurt, Brexit, Chips
Excuse Lexicon: IT Band Flare Up, No Alarm
Warm Up:
Circle Up
Fazio arm circle
10 Imperial Walkers
10 Hillbillies
Good morning
10 Reverse Pushup
15 Squatter Pyramid
The Workout:
Workout
Find Groups of 4 Similar Speed
Indian Run around the 1/2 Mile Loop
Corner:
5 Burpee
Ticket Office
5 Burpee
10 Merkins
Bottom of Ramp
5 Burpee
10 Merkins
15 Squats
Basketball Court:
5 Burpee
10 Merkins
15 Squats
20 LBCs
Lead group came back for the six after they finished their last set.
Total of three laps
Run to ticket office
20 Squat Pyramids
Run to courts for Mary
Mary:
5 Burpee Countdown
LBC
Have a Nice Day
Announcements:
December 15th CSAUP
Some Second F is coming our way in the future
Prayer:
Pablo’s Mom
Crablegs
Double D’s Dad
Dave Bexit’s Buddy from Michigan. Currently battling burns and infections.
Thanks for letting me lead you guys today.
Challenge Points:
Burpees: 75 => 225
Merkins: 100 => 200
Squats: 170 => 170
Total Points: 595
“This Carwash?”
/in Running 4 the John /QIC: LipstickPAX: 187, Blue Hen, Bob Ross, Chips, Dawgpound, Deadbolt, DoubleD, Dumbo, Emeril, Lipstick, M4L, Moby, Nemo, Oyster, Skidmark, Slide Rule, UTI
EC: Nemo, UTI, Emeril, M4L
Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options Turnback was the Carwash in Downtown, not the carwash right outside Ting Park đ
Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers
Nutcracker ’55’
/in Nutcracker /QIC: The NaturalPAX: Breach, Buford, Da Business, Dawgpound, Flanigan, Forceps, Norm, The Natural
PAX: The Dawg Pound, Breach, Flanigan, Buford, Foreceps, Da Business, Norm, and QIC The Natural
Warm Up: 20 SSHops IC, 20 Merkins, 15 BBSit-Ups = 55; 20 Imp. Walkers/HillBillies IC, 20 Shoulder Taps IC, 15 WWIISit-Ups = 55
The Workout: Mosey to the four-square courts/hill for 11’s of Merkins, BB Sit-ups with a Burpees ladder at the top of the hill included (totalling 55 of each exercise); Mosey to pick up CMUs (blocks) and on to the parking lot – partner 1 run a block to the end of the parking lot while partner 2 AMRAP exercises with a block. When partner 1 returns, switch and partner 2 runs to the end of the parking lot and retrieves the block while partner 1 AMRAPS – rounds of exercises included Curls (2X), Block Squats, Overhead Press, Block Swing, Bent Row, Shoulder-to-Shoulder, Tricep Extension, and block Monkey Humpers. Stopped in the middle to ‘rest’ with 55 Low Slow Flutter IC. Mosey back and return blocks.
Mary: Around the horn exercises 10 reps each – Burpees, Homer to Marge (2x), Merkins, Pickle Pounders, Mountain Climbers, and 2 others….
Announcements: CSAUP Dec. 15th – see your favorite social media for details.
COT:Â Breach closed with prayer.
The Mythical Men Return
/in AO Post, Tea Time /QIC: The NaturalPAX: Buttjoint, Crosby, Dusty, Huggies, John Deere, Patch, Pikachu, Shredder, Skidmark, The Natural, Tricycle
PAX: A brisk, perfect Monday evening for 11 PAX including the return of Butt Joint and Skid Mark to Tea Time. Other PAX were Patch,Tricycle, Crosby, Huggies, Dusty, Shredder, John Deere, Pikachu, and QIC The Natural.
Warm Up: We did a Murph – the first mile IS the warm-up. PAX split to different routes and paces – converged back at the playground.
The Workout: MURPH (100 pull ups, 200 merkins, 300 squats – another mile).
Announcements: CSAUP Dec. 15th – check Facebook or Slack for more info. Sign-up for various races (Wilmington, BRR, others…).
COT:Â Prayed us out with lifted prayers and praises.
An Early Christmas Miracle!
/in Purple Cobra /QIC: Peeping TomPAX: 187, Banana Seat, Bob Ross, Buddy The Elf, Chips, Deadbolt, DoubleD, Drysdale, Dumbo, Emeril, Full House, La Fleur, Lipstick, M4L, Mookie, Motor Boatin', Nemo, Pac-Man, Peeping Tom, Pikachu, Puddles, Sharapova, Straight Cash, Warbucks, Yoda, Yogurt
Thanks to all who posted to help set a new attendance record at Purple Cobra! Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda). There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)
Warm Up:
YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH. Then we did the following:
Imperial Walkers ICx15
Hillbillies ICx15
Frankenstein Kicks ICx15
The Workout:
Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.
Partner up to do the following:
Partner 1 â 10x Derkins/Erkins/Dips
Partner 2- Plank Jacks and Squats
Switch, rinse and repeat decreasing by 2 reps each time
Mosey to the Goodwill Lot
Wilt Chamberlains
Mosey to Dollar Tree Lot
Burpish Getups 10 OYO
Mosey to Wells Fargo Lot
The same damn thing again
Mosey to the Flag
Wave of Merkins to 10
Mary:
Homer to Marge IC x20
Back Plank
Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services
Prayer: Pablo’s mom, unspoken, YHC took us out.
Welcome Ironic and Full House
/in Paradise City /QIC: DawgpoundPAX: 187, Axe, Brexit, Buford, Chips, Crosby, Dawgpound, Dumbo, Emeril, Foghorn, Full House, Ironic, Lipstick, Lucky Charms, M4L, Moby, Mookie, Pac-Man, Peeping Tom, Pikachu, UTI, Warbucks, WebEx, Yogurt
Welcome Ironic and Full House.
Thunder claps for Foghorn for wearing a vest.
EC EC:Â Dawgpound, Emeril, Midget, Lipstick, UTI
EC:Â Dawgpound, Emeril, Midget, Lipstick, UTI, Axe, 187, Warbucks, Yogurt, Brexit, Chips
Excuse Lexicon: IT Band Flare Up, No Alarm
Warm Up:
Circle Up
Fazio arm circle
10 Imperial Walkers
10 Hillbillies
Good morning
10 Reverse Pushup
15 Squatter Pyramid
The Workout:
Workout
Find Groups of 4 Similar Speed
Indian Run around the 1/2 Mile Loop
Corner:
5 Burpee
Ticket Office
5 Burpee
10 Merkins
Bottom of Ramp
5 Burpee
10 Merkins
15 Squats
Basketball Court:
5 Burpee
10 Merkins
15 Squats
20 LBCs
Lead group came back for the six after they finished their last set.
Total of three laps
Run to ticket office
20 Squat Pyramids
Run to courts for Mary
Mary:
5 Burpee Countdown
LBC
Have a Nice Day
Announcements:
December 15th CSAUP
Some Second F is coming our way in the future
Prayer:
Pablo’s Mom
Crablegs
Double D’s Dad
Dave Bexit’s Buddy from Michigan. Currently battling burns and infections.
Thanks for letting me lead you guys today.
Challenge Points:
Burpees: 75 => 225
Merkins: 100 => 200
Squats: 170 => 170
Total Points: 595
2019 Southwake – an official region with official “roles”
/in AO Post, Faith, Fellowship, News /QIC: DeadboltF3 Southwake Pax:
Aye â as I have mentioned in a few COTs as we closed out last week, we are moving into becoming an official âRegionâ of F3. In order to be an official region, we have to have a few leadership positions in place to ensure smooth operations in all three Fs and other areas. These leadership positions are:
Since we have been in the incubation stage of an official Region for over a year now. I am going to stay on as Nantan but I think these roles should be renewed with new leaders every year. Each year, around Thanksgiving, we will nominate new positions. I have given this a lot of thought â consulted with a few others and I would like to announce our 2019 Southwake roles. Below is a description of the general duties of each role and the 2019 Pax that will fill the role:
Each of the #HIM below will be reaching out to Pax to form committees for all of these roles â please let one know if you are interested in helping!
1st F Q:Â Pikachu
2nd F Q: Â Emeril
3RD F Q: Â Slide Rule
This job is one of the tougher ones⊠the 3rd F Q really needs to understand the needs and wants of his Pax.
COMZ Q :Â Gump
It may be obvious, but⊠This man is the Q for making sure the Pax stay connected to one another.
Weasel Shaker â Skid Mark
The man which âshakes the weaselsâ and makes sure they are all doing what they are supposed to do.
I would like to begin these âofficial rolesâ at the beginning of the year. I have talked this over with a few others and we feel that the ideal term for one of these positions is 1 year with new leadership coming in every January 1.
I am very excited with Southwakes growth over the past 6 months and that now we are an official region.  You #HIM have made such a positive impact on my life that it is hard to put into words. I love you all like brothers and I look forward to 2019 and beyond.
Iron Sharpens Iron
Deadbolt
Back to Basics- 4 PAX for 5K and 10K routes at AGS.
/in Any Given Sunday /QIC: MookiePAX: DoubleD, Forceps, Mookie, Pac-Man
A very mild 61 degree foggy morning in the gloom at Any Given Sunday. No magnificent sunrise this morning, but will take these temps as long as we can as we head into some frigid December\January temps in the upcoming weeks. 4 PAX got stronger this morning. One fresh off of string of Raleigh beat downs (Kudos DoubleD), and 3 additional PAX looking to get some training miles in as eyes are set to March with Wrightsville and Tobacco Rd just around the corner. With the rain coming in from the night before, we decided to stay clear of the soggy trails around Bass Lake and Sugg and hit the pavement, with the streets and hills of Holly Springs providing an effective run for this morning’s edition of AGS.
Warm Up: Light jog from mid-parking lot to the back end, butt kickers back to the start, Carioca back down to the far end with a switch in between, Frankensteins back, and circled up for Imperial Walkers X10, Hillbillies x10, Stationary high knees x10, Michael Phelps, Shoulder stretches left arm across body for a 10 count hold, right arm across for 10 count hold.
The Workout: YHC had 2 routes planned- a 5K and a 10K option, with the Womble parking lot as the center point. PAX proceeded on the normal EC Cletus route, with a left on E.Elm to Main Street, right onto Holly Springs Road, then back down Raleigh to Grigsby en route to Womble for a figure 8 around the soccer and baseball fields, with periodic circle backs to pick up the 6. Shout out to Pac-Man for completing his first 5K in 6 years. With a 5K in the books, PAX took a quick photo op, and YHC and DoubleD continued for additional 3+ miles to complete the 10K. Remaining route led us down and up the rolling hill of Stinson, then left up Bass Lake. We then took the left onto Earp and continued all the way down to the street behind My Way Tavern. Followed the route to the Barber Shop and proceeded left to come back on to Main Street and then back to Womble.
Mary: Light stretching and mumblechatter
Announcements: CSAUP Dec 15th, great work amongst the SouthWake PAX who participated in the “Ocho” in Raleigh this week- M4L, Pablo, Emeril, DoubleD, and DawgPound.
Prayer: Continued prayers for DoubleD’s family and his dad. Additional prayers for Pablo’s mom and the families of all PAX.
Do British warm ups really help?
/in U Turn /QIC: Banana SeatPAX: 187, Banana Seat, Beater, Bernie, Brexit, Chickenfoot, Dauber, Foghorn, H1N1, Hasselhoff, Hotspot, LED, Nemo, Oyster, Psi, Shredder, Slide Rule
17 PAX got stronger and faster today at U-Turn with Brexitâs 1 year anniversary at F3.
There was some chatter about the âRebel Walkâ warm up implying PAX looked they all $hit themselves⊠This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!
Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.
The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.
A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…
Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.
Prayer: Pray for Dauberâs Bowel movements during the run along with unspoken requests.
The Slide Rule Guilt Trip
/in Ground Pounder /QIC: ForcepsPAX: Dauber, Forceps, Nemo
Special thanks to Slide Rule for guilting Dauber and Nemo into posting GP but then bailing out.
Warm up:
10âs – Â Good Mornings, Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH
The Workout
Mosey to Bathrooms
3 sets 20 ct Wall sits &Â Balls to the Walls
Mosey to the Rock Pile – rotate rocks around circle between sets
Mosey to Playground for Aik’n Stations
Announcements:Â Nemo’s Ugly Sweater Christmas Party tonight (special thanks to Jeanette), Reminder to sign up for Wrightsville if you haven’t already.
Prayer Requests: For health and happiness for the Men and families of F3, For all the students dealing with the stress of finals and major papers/projects, Lipstick’s Grandmother dealing with Dementia, for DD and his family going through a tough time, for everyone’s marriage (reminder that we are one in Christ and to reflect His love for us through our relationships with our spouse)
Sheepdog- 1000 strikes
/in Sheepdog /QIC: ShredderPAX: Beater, Dovetail, Gump, Lipsync, Norm, Shredder, Tricycle
Pax of 7
Warm Up: Norm covered the warm up with a jog around the parking lot, Â Butt Kickers, High Knees, Frankensteins, Fazio Arm Circles, Imperial Walkers, Hillbillies, & SSH
The Workout: Ring of Fire; Pax cranked out 1000 strikes while rotating through various workouts; merkins, dips, squats, squat kicks, & crab toe touches.
Mary: Â Brought to you by LipSync, Pax wrapped up with LBCs, LSF, Freddy Mercurys, Box Cutters, & Windshield Wipers.
Announcements: CSUP, Suggly Sweater, 2F, Wolfe needs
Prayer: CrabLegs, Noahâs Ark travel, Families.