Six PAX arrived by 5:27 am when the rain got heavy. Blue Crush, Shooting Blanks, Best In Show, and Hasselhoff hopped out of their cars and embraced the suck. Vasoline already embraced a 4 mile EC. I hopped out, ducking, as if I could avoid the downpour. We immediately ran to the parking deck and settle in.
WU: Exercises on the corners: SSH 25x, high knees 15x, arm circles 10x F/B, stretching OYO.
The PAX nearly nailed the F3 Mission Statement, but left out the word “community.” Three burpees–a light penance.
ME: B.L.I.M.P.S. = Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats
Ascending reps: 5, 10, 15, 20 with trips up the steps between sets.
Each PAX took a turn leading up the steps. To get some fresh air, Shooting Blanks and another exited at the upper deck and we circled around the long way to return to the lower level.
PAX helped me keep count up to 20 burpees.
Mary: Popcorn, ending at 6:15
Grateful for shelter of parking deck, but Hoff wanted ventilation to clear Vasoline’s gas.
COT: Prayers – Best in Show asked for prayers as he replaces the turbos on his truck
Gratitude for this day and Jesus.
Announcements: Run with Davis
Yogurt out.
Thunder Struck
/in Thunder/by YogurtFour men gathered for an emotional support workout.
Gump, Kubota, Rams, YHC
WU: SSH 15, good evenings, stretching OYO
ME: Grab a rock. Groundpounders (Up on one, according to Gump), curls, overhead presses, squats, a few merkins. More chatter than exercise LOL. “Welcome to Groundpounder and Thunder” 🙂
John Cusack to the the playground–specifically the dumbed-down dodgeball circle (apparently “Gaga” ball). Erkins, dips, exhausting! More chatter: tuition costs, co-ops, financial planning, “retirement,” life expectancy. Stretching OYO, air OH presses, squats. More chatter: intern wages, college housing, financial planners. Exhausting!
Returned our rocks and circled up under the picnic shelter for 2 minutes of Mary. Low slow flutter, big-boy sit-ups.
COT: Count off: Four! Name-O-Rama, Announcements, Prayers
Yogurt out!
Incident Detected!
/in Viscous Cycle/by YogurtVicious Cycle – Daylight and 47 degrees, perfect for MTB’ing. Kubota ready to go, Gump almost ready go. Apparently, I was also almost ready to go too, having forgotten my bike helmet. First stop: my house.
Then, per Kubota’s request, we headed toward the “Aviator trails.” That’s the most recent “old” Aviator Brewery on Technology Park Lane, across from the Bagel Hospital (you know, Bagels +). Question: Do we have time to get there and back for Thunder? Of course. Chatter included the free bike, donated by Mr. Terrific, that Kubota fixed up and was riding.
We reached the trailhead for the single track quickly. There, we took a quick water break before hopping in. A new house encroached on the trail, but the local talents modified the trail as needed. They even were building small dirt jumps. Probably riding electric bikes–who needs to pedal anymore? LOL
We climbed the gnarly, steep hill up to the cul-de-sac of Technology Park Lane and Kubota said he didn’t remember it being that steep.
We continued around the large apartment complex, hopped on the backside greenway, and headed down towards the rickety bridge. Still intact, impressive.
Next destination was the Alston Ridge end of the new greenway that connects to Bass Lake Outfall greenway.
About the time we arrived, Gump’s Garmin and phone started going off! Incident Detected! Oh my! Apparently Garmin sensed Gump was in trouble and notified everyone on his emergency contact list. One person called him right away.
Next, we rolled up Old Adams Road and back to the greenway and back to Womble. Elapsed time: 1 hour, 5 minutes.
Just in time for Thunder.
Cartman Says…
/in Kennys Grave/by UTIImagine scrolling through your socials and stumbling on Fernando Ufret with his Cartman hat singing some sweet tunes as Cartman from South Park. Then imagine you have the Q at Kenny’s Grave at South Park and realizing that some of the toughest workouts have been built on music. LFG
Workout Playlist
https://music.youtube.com/playlist?list=PLyDD0HkTNgv52cq4gDCwjSfQz8en5lnSa&si=EyEo3tcx5rSH9GCS
Warm Up:
The Workout:
Sandman (4:47)
Paint it Black (2:46)
Buddy Holly (2:38)
Bodies (3:20)
Kids Aren’t Alright (3:18)
Otherside (4:04)
Mary: We listened to some more of Cartman’s greatest hits through Mary
Torn, Duality, and In The End (9:00)
WWII, Pickle Pounders, Squats, Runners Pose, Pigeon Pose, Touch Toes
Announcements:
Prayer– Motivation to be excellent and to strength to support others to find their excellence
Joke Prayer (sorta) for the people at the electronics disposal site at South Park dropping the Fbomb at 5:30am, hanging out for way too long there, and coming and going several times. Not sure what was going on but if you arent in that parking lot to work out at 5:30, I’m not sure why else you would be…
Thanks to Finkle for the company and the patience as we attempted to hear Cartman’s words in each song. Also for being the best damn Fuquay workout ambassador there is!
Wet And Wild Paradise City
/in Paradise City/by JC PrinceFNGs: none
Warm Up: High Five
The Workout: 2-3 miles Rucking in hurricane type non existent downpours.
Joined UFO for COT
Sitting by the Toilet
/in Running 4 the John/by Gump6 PAX joined the virgin YHC for some running and other exercises at various corners along the parking lot route…and more importantly, ending it all with stretching. 3 PAX broke off for longer distances and rejoined for COT.
HC’s TBD at TBD
/in To Be Determined/by FramFNG: Nope
WU- Mission/Core Values, various exercises
Flip phone and I were reminiscing about last week‘s flood of pax around the 5:28 mark. 5:28 came and went So it was just him and I after Choppa, took off.
ME:
2 rocks , 100 reps cumulatively between 2 guys, run and switch rocks in a relay style Thang.
OH press, squats, WW3.
Thang 2:
100 toe taps, 50 calf raises, 20 jumping pound grounders, lunge walk with rock side twist. Rinse and repeat except bear crawl rock push instead of lunges.
Mary: Stretching
Announcements: Choppa headed to Greensboro for a rock event on Friday, ruck race series put on by Breach, queue them all challenge.
Prayer: Chopper‘s daughter Lillian Graduating early excepted into law school, feeling the pressure. Unspoken.
3/16/26 Train in the Rain
/in Downtown Train/by YogurtSix PAX arrived by 5:27 am when the rain got heavy. Blue Crush, Shooting Blanks, Best In Show, and Hasselhoff hopped out of their cars and embraced the suck. Vasoline already embraced a 4 mile EC. I hopped out, ducking, as if I could avoid the downpour. We immediately ran to the parking deck and settle in.
WU: Exercises on the corners: SSH 25x, high knees 15x, arm circles 10x F/B, stretching OYO.
The PAX nearly nailed the F3 Mission Statement, but left out the word “community.” Three burpees–a light penance.
ME: B.L.I.M.P.S. = Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats
Ascending reps: 5, 10, 15, 20 with trips up the steps between sets.
Each PAX took a turn leading up the steps. To get some fresh air, Shooting Blanks and another exited at the upper deck and we circled around the long way to return to the lower level.
PAX helped me keep count up to 20 burpees.
Mary: Popcorn, ending at 6:15
Grateful for shelter of parking deck, but Hoff wanted ventilation to clear Vasoline’s gas.
COT: Prayers – Best in Show asked for prayers as he replaces the turbos on his truck
Gratitude for this day and Jesus.
Announcements: Run with Davis
Yogurt out.
Making 30°F feel like 100°F
/in Possum Trot/by Jack DelloStritto5 Possums made 30°F feel like 100°F as we warmed up all four corners of the tennis court. ~25 reps per corner; a mix of legs, arms/shoulders, core, and random 4th corner workouts to achieve well over 400 reps this morning. Plenty of bear crawls in between.
Well done Abacus the OG Stovepipe Breach Finkle
3-Alarm Fun Run – St. Pattys Edition
/in Fellowship/by Jack DelloStritto(3 alarm fun run missing from Backblast AO drop down)
Good mumblechatter at the 3-Alarm Fun Run with Mr. Davis as we ran 2.65 mi around Holly Glenn. Davis provided high praise by saying he felt like he was flying!
Had to stop and get a St. Patrick’s day picture with the quintessential holiday decoration: a giant leprechaun skeleton.
Shout out to @Choppa for the assistance at start and finish!!
Great running with you, @Davis TeitelbaumF3;3Alarm !
Getting Lucky at Prison Yard
/in Prison Yard/by UTIThere was a whole Conjucal Visit joke on the pre-blast linked to U.T.I. being the Q… very childish stuff designed for attention 😀
It happens to be St. Patrick’s Day so “Getting Lucky” seemed to be an appropriate title.
Warm Up: Willy Mays Haze, SSH, Good Mornings, Mozy around the parking lot, Fazio Arm Circles, Frankensteins
The Workout:
Mary: No Time for Mary
Announcements:
Prayer– Silence this morning, unspoken prayers