14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather. No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.
Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC
The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end. Side shuffles facing forward or backward (switch each lap) around 8 cones. Backwards run to the end, then bear crawl across the baseline back to the start. Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.
Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1. While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run. YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran
One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit. Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down. Lots of speed out there and a few went back to pick up the 6.
Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC
Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves). A lot going on in South Wake right now.
Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly. YHC took us out, it was an honor to lead and looking forward to doing it again. Hope everyone got their money’s worth 🙂
The Great 8
/in Ground Pounder /QIC: ForcepsPAX: Breach, Brickhouse, Farva, Forceps, Lipton, Mookie, Natty Ice, Quiver
8 showed up for an epic beat down at Ground Pounder
Warm Up:
20’s: SSH, Merkins, Fuzzy Arm Circles
10’s: Daisy Pickers, Windmills, Good Mornings, Imperial Walkers
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
John Cousac to the playground 6 sets of 10’s Standard Press rotating rocks between sets
Break into 3 groups:
10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge,
Rotate through every Aik’n Station:
John Cousac back to rockpile to return rocks
Mosey to parking lot for COT/BOM
Announcements:
Lipton asked if we have a 911 Memorial Murph scheduled – Stair climb was referenced but we might want to consider a Murph that day at Womble for those not going.
Southwake 5yr Anniversary Q – Wedn, Aug 29th @ Possom Trot (Action Park)
6AM tomorrow – Any Given Sunday @ Womble
Prayer Requests
Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions. Quiver’s girls have a big soccer tournament, may they have fun and be a blessing to others.
U-Turn for 9…Serving Perfect Weather and Quality Miles
/in U Turn /QIC: MookiePAX: Boy George, Dawgpound, Farva, Forceps, Gump, LED, Mookie, Norm, Warbucks
PAX of 9 met in the Starbucks parking lot finding comfort in knowing that this morning’s run would be void of the humidity and warm temperatures from weeks prior. If there was a morning to get some miles, this was it. YHC started at 6am with a light jog with alternating high knees around the side lot next to the Starbucks drive-thru. and circled up for the following exercises..
Warm Up: Dynamic Stretches: Imperial Walkers x15, Hacky Sacks x15, Butt Kickers x20, Squat Jacks x20, Pike Stretches R over L; L over R
The Workout: 5+ Mile Scout Run, conquering several hills (including the signature U-Turn favorite Library Hill). Kudos to Boy George for several miles of EC prior to the run and all PAX for picking up the 6 throughout the course. Great mumble chatter this morning and genuine concern for several PAX Down Range on a Bourbon Tour this weekend as we had not seen any recent posts from Day 1 of the adventure. It was later confirmed that all are accounted for and have begun the second installment of said adventure.
Mary: Cool Down Stretches: Good Mornings x10, Hamstring Stretches R over L, L over R (10 count), Quad Stretches (L\R), Downward Dog Calf Stretches (L\R-2 sets\5 count per), Michael Phelps, Tricep Stretches (L\R)
Announcements: SouthWake Anniversary Q- Wednesday, Aug 29th @ Possum Trot, Any Given Sunday tomorrow at Womble-6am for those looking for extra miles…BRR is just around the corner.
Prayer: Prayers for Crab Legs, DoubleD and his family, Forcep’s friend Brandon who is facing significant health issues. YHC also shared a quote by Winston Churchill to reflect upon “Continuous effort- not strength nor intelligence- is the key to unlocking potential”, and challenged PAX to not only carry continuous efforts to showing up and participating in workouts, but beyond that in our relationships to continue to become better fathers, better spouses, better sons, and better neighbors. Continuous effort in all things to continue to become better versions of ourselves. – Aye!
3 PAX for Crazy Time- Maybe We’ll Do Something Different…
/in Crazy Time /QIC: MookiePAX: Crosby, Mookie, Yogurt
Eager to find out what Pikachu had planned for this morning’s edition of Crazy Time, Mookie arrived early to the Womble playground 5 minutes before the 4:30am Crazy Time start. Upon hearing the sound of quick feet hitting the ground in the distance, he figured this had to be Pikachu fresh off an EC run, but found out it was Yogurt equally eager for a beat down. 430 arrived, and as the rule goes…All F3 workouts must start on time. We took off for the standard route warm up loop around the soccer fields were we met up with Crosby. PAX completed the 1 mile loop and proceed to the playground to knock out the standard regiment of 100 pullups, 200 merkins, 300 squats, with Yogurt mixing in some LBC’s to put in some additional core work. As this was a rare Pikachu fartsack, Crosby did the honors and went shirtless in his absence during the workout. We knew he was with us in spirit. PAX completed the second mile loop to complete the workout.
Hopefully next week we will find out what that something different is. My guess is that it is something that rhymes with ‘Burpee’
PAX went on to double down this morning after Crazy Time- Crosby\Yogurt: Cletus; Mookie: Crazy Ivan
Warm Up: 1st mile
The Workout: 100 pullups, 200 merkins, 300 squats, second mile
Mary:
Announcements: August 29 5 yr anniversary- Possum Trot
Prayer: Continue to keep Crab Legs in our prayers. All those training for BRR and upcoming races, continue to keep everyone and their families healthy and safe.
My Triceps are Sore
/in Crazy Ivan /QIC: DawgpoundPAX: Buford, Dauber, Dawgpound, Mookie, Peeping Tom, Pipe Dream
Warm Up:
Circled up and did the following:
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Daisy Pickers
The Workout:
It has been a while since we did some Balls to the Wall.
Bear Crawl from Playground to Band Shelter
20 Box Jumps
30 Cadence Count Balls to the Wall
15 Box Jumps
25 Cadence Count Balls to the Wall
10 Box Jumps
20 Cadence Count Balls to the Wall
Jog back to the Playground
Partner up for Stations
One team was the timer. Specifically the Pax doing ButtWalks or Bear Crawl/Crawl Bear
Round 1:
Station 1:
Butt Walk Forward/Backward
Alternate Wave on the BattleRopes
All Other Stations:
TRX Chest Press
Kettlebell Swing
Round 2:
Bear Crawl/Crawl Bear
Claps on the BattleRopes
All Other Stations:
TRX Rows
Burpees
Since there where only three groups we all did the next at the same time on the TRX/Kettlebell
Round 3: (2 Rounds Each)
20 Reps TRX Triceps
Kettlebell Tricep Presses
Round 4: (2 Rounds Each)
20 Reps TRX Biceps
Kettlebell Bicep Curl
Round 3: (1 Rounds Each)
20 Reps TRX Superman
Kettlebell Figure 8
Mary:
The Man — Burpee Roma
Announcements:
9/11 Stair Climb
Convergence South Wake 5 year
Prayer:
Crab Legs
Who has Q?
/in Cletus /QIC: 187PAX: 187, Axe, Crosby, Doc, Foghorn, Hasselhoff, Java, Kid Cracker, LED, Patch, Puddles, R22, The Natural, Yogurt
Warm Up: SSH x 15 IC , Moracin Night Club x 15 IC, Prisoner Squats x 15, Mountain Climbers x 20 IC and Around the Clock Merkins
The Workout: Up Hunt Hill doing 7’s (Burpee and Squats). Jog to Main Parking Lot – Partner Wheel Barrel down main parking lot. Jog to East Parking lot – Running around the lot, Patty Cake Merkins and Broke Back Durkins. Relay x 3 – Bear Crawl w/ Partner doing Star Jumps, Lung Walks w/ Partner doing Squats, Duck Walk w/ Partner doing Lung Jumps.
Mary: Plank-O-Rama
Announcements: 5 year South Wake Anniversary at Possum Trot Wednesday at Action Park 5:30.
Prayer: CrabLegs, DoubleD Family, those Traveling and a Praise for HasselHoff’s mom’s results.
A little bit of errythang
/in Kennys Grave /QIC: Boy GeorgePAX: 16-bit, Banana Seat, Boy George, Crosby, DoubleD, Farva, Lipsync, Modify, Noah's Ark, Norm, R22, Skidmark, Wrangler, Yosef
14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather. No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.
Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC
The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end. Side shuffles facing forward or backward (switch each lap) around 8 cones. Backwards run to the end, then bear crawl across the baseline back to the start. Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.
Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1. While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run. YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran
One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit. Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down. Lots of speed out there and a few went back to pick up the 6.
Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC
Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves). A lot going on in South Wake right now.
Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly. YHC took us out, it was an honor to lead and looking forward to doing it again. Hope everyone got their money’s worth 🙂
3 for 3 on the John
/in Running 4 the John /QIC: LipstickPAX: Boy George, Chips, Dawgpound, Emeril, Lipstick, Psi, Roger Roger, Skidmark
Warm Up: SSH x 15, Good Mornings, Windmill, leg and arm stretching
The Workout: Pax set out for a run on the same route as last week, up main st and back thru Jones Park greenway
Announcements: R4TJ will be closed next week for 5yr convergence at PT
Prayer: For all those unspoken
R4TJ Leaderboard:
Emeril: 2
Peak Week: 1
Lipstick was able to make it home this time!
Ultimate Wet Thunder
/in Thunder /QIC: PikachuPAX: Gump, Kubota, Pikachu, Spam, Tofu
Pax of 5 gathered on a very stormy evening. The rain mostly cleared up in time for our 7am start and we were off – we crossed the street and setup the lower grass field for some 2 v 2 (with a full time offense player) ultimate.
Warm Up:
SSH x15 IC
Good evening x15 IC
Daisy Picker x15 IC
The Workout:
Ultimate frisbee – every time the disc is dropped and/or swatted or thrown out of bounds the pax alternate between 3x merkins and 5x LBCs.
Scoring team chooses an exercise to do 10 of, and then the full time offense player switches.
Mary:
Mosied back to the tennis courts for
10x Low Slow Flutter IC
Mary around the horn
Announcements:
5 year SouthWake convergence upcoming
Prayer:
Crab legs
F3 Dad’s Camp_8_18_2018
/in AO Post, Convergence /QIC: EmerilPAX: Blue Water, Brony, Burnout, Chips, Emeril, Java, M4L, Roger Roger, Sausage Party
Warm Up:
SSH, Imperial Walkers some other stuff I can’t remember
The Workout:
5 different stations led by 5 different PAX. Two stations included the PAX’s 2.0
Mary:
Circle up in smaller groups to name the 2.0 FNG’s
Announcements:
N/A
Prayer:
See CHiPS video when he posts it.
Rule of threes.
/in Detox /QIC: DarbyPAX: 2%, Bloodsport, Darby, Hard Hat, Lab Rat, Laker, Smalls, Stovepipe, VanPatton
Warm Up:10 Minutes of Agility Ladder, Jogging, and Circle Activities
The Workout: Teams of 3 work through three different exercises per station. Tabata Plank between rotation.
Workouts: Stations Time(rest/work)
Mary: American Hammers, LBC’s, Flutterkicks
Announcements: F3Southwake Convergence being held on Wednesday August 29th at Action Park. Date TBD for the Next “Crawl”
Prayer: Pray for 2% and provide him safety while he navigates the legal system in regards to assisting someone leaving a abusive home. Prayers for Bloodsport and his new child.
Father, thank you for allowing us to stay connected with you through your Son, Jesus Christ. Thank you for the powerful work of your Holy Spirit that enables and equips us to bear fruit for you as we remain in you. Thank you for reminding us that apart from you we can do nothing. Thank you that when we turn to you we always have a clear signal and a connection that is never lost. Help us to hear from you so that we can make an impact for Christ in the lives of our fellow athletes and coaches. In Jesus name, Amen!