Where did you say you got that dice from?

/in /QIC:
PAX: , , , , , ,

FNGs: none
Warm Up: SSH, Good Mornings, Wind Mills, Imperial Walkers, Fozio Arm Circles
workout diceThe Workout: YHC got a workout dice a while back on a whim. Some PAX were unsure what kind of dice YHC brought (with some suggesting that it belonged in the bedroom and not a workout).

The workout was simple; run, roll the dice, do exercise, continue. We did merkins, lunges, LBCs, squat jumps, monkey humpers, mountain climbers, burpees and “In Air People’s Chair” (People’s Chair with no wall). Got about 1.5 miles in as well doing a loop around the high school.
Mary: Popcorn Mary followed up by some quick yoga.
Announcements: Donate blood (freed to bleed)!
T-Claps (Recognition): Sounds like a bunch of guys got out for EC this morning. Way to get after it in the cold cold gloom!
Prayer: PAX dealing with illness and injury.

Who wants to do some Merkins?

/in /QIC:
PAX: , , , ,

FNGs: none
Warm Up: Mosied over to the Hunt Center and circled up for; SSH, Good Mornings, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: Ran around the back of the Hunt Center and down to the pit. YHC isn’t the best at merkins, so merkins were the main course today.

7 of Diamonds (sort of)
First corner: standard merkin x7
Second corner: standard merkin x7, Copperhead merkin x7
Third corner: standard merkin x7, Copperhead merkin x7, hand release merkin x7
Fourth corner: standard merkin x7, Copperhead merkin x7, hand release merkin x7, staggard merkin x5 each side (10 total)
First corner: Copperhead merkin x7, hand release merkin x7, staggard merkin x5 each side (10 total)
Second corner: hand release merkin x7, staggard merkin x5 each side (10 total)
Third corner: staggard merkin x5 each side (10 total)

Mosied over to the hill and lined up in plank on the hill for Clockwork merkins.
12:00 x5, 3:00 x5, 6:00 x5, 9:00 x5

Hopped over the fence for:
Urkins – top rung x10
Urkins – bottom rung x10
Durkins – bottom rung x10
Durkins – top rung x10
Dips x10

Back to Womble and to the rock pile. PAX grabbed a mediumish rock and lined up on one side of the parking lot.
Curls for the girls, in cadence x30
Triceps, in cadence x30
Ruh Rohs, in cadence x30
Bear crawls halfway across the parking lot, mosey back.
Curls for the girls, in cadence x15
Triceps, in cadence x15
Ruh Rohs, in cadence x15

Returned rocks and hopped over to the picnic shelter. More Urkins, Durkins and (French) Dips, 10 each. Followed by People’s Chair with a 10 count down the line for 50 total. Repeated once more and mosied back for Mary.

If my math is correct (and it is occasionally), we did 204 merkins today.
Mary: Popcorn Mary followed by a couple of yoga stretches
Announcements: donate blood, Q source on Wednesdays at Panara
Prayer: Da Business’s surgery, PAX dealing with illness and injury

7 of Nipples … err, Diamonds

/in /QIC:
PAX: ,

You know the phrase “My nipples are so hard they could cut diamonds”?  Well, that was this morning’s experience for me, especially with the wind.  I can’t speak for POTS but, damn, was it cold.  Rolled up to the site to find POTS ready and waiting so after planting the flag and a bit of chatter we got started.

FNGs:

Nope

Warm Up:

Lap around the tennis courts

SSH x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

Windmills x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

I realized later in the day yesterday that there was no Q signed up so I didn’t have much time to plan anything.  A seven of diamonds is always an easy go-to especially when you have a layout like at PT so we made the most of it.  It would have been more interesting with more people because I had planned on doing some Walk Like an Egyptians and burpee plank indian runs in between some of the corners but POTS and I would have died trying that so we didn’t.

Typical 7 of diamonds, the same exercise at each corner for the whole round, starting at 7 and going up by 7 for four rounds.

First round – Set of 7 burpees at each corner (28 total burpees)

Second round – Set of 14 merkins (56 total merkins)

Third round – Set of 21 lunges (84 total lunges)

Fourth round – Set of 28 squats (112 total squats)

Checked the watch after and we didn’t have enough time to work back down so we moseyed off to the concession stand.  Starting on one side we did BTTW for a 10-count and then bear crawled around to the next side.  There we did People’s Chair for another 10 count.  Bear crawl to the next side of the building for another BTTW set and then another bear crawl to the fourth side of the building for another set of People’s Chair.

After that we headed to the knee wall for two rounds of irkins, dirkins, and dips.  We then moseyed to the tennis courts for…

Mary:

LBC x10 IC

Sleeping Hillbillies x10 IC each side

Box cutters x10 IC

Hello Dolly x10 IC

American Hammers x10 IC

Stretches including downward dog, pigeon, and child poses.

Announcements:

Watch out for more snow this weekend.

Prayer:

Sprinkler with COVID

Fram with possible COVID

POTS trying to fix his blood pressure

 

An honor to lead, as always, no matter the temperature.

 

010000

RFTJ 17 strong

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,

FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.

Cancun is acting like a Fa…. You can not say that word

/in /QIC:
PAX: , , , ,

Warm Up: Arm Circles Fwd/Rev x 10, Knee to Chests x 10, SSH x 10
The Workout: MURPH (Pikachu joined for the first mile during his evening run 👌)
Mary: n/a
Announcements: Nothing Really
T-Claps (Recognition):
Prayer: Yogurt Brother, Deere work colleague.

The Magnificant 7

/in /QIC:
PAX: , , ,

PAX:  Gump, Hardy, Florence/FloJoe, Martini, Poopeater.  “Drive by” from Gamecock

FNGs:  Nope
Warm Up:  SSH, Air Circles, Imperial Walkers, Good Mornings, Frankensteins, Daisy Pickers, Windmills
The Workout: 7 rounds of 7 reps of the following 7 exercises:

  • Push ups
  • Squats
  • Sit ups
  • Burpees/Thrusters
  • Lunges (each leg)
  • American Hammers (IC)
  • Dips

Mary:  Mary-Go-Round – each PAX called a different core exercise
Announcements:  Long Ass Run
T-Claps (Recognition):  Gump for leading the great mumblechatter
Prayer:  PAX with inujury & Sickness

Next Weeek Will Will Learn To Count!

Mutiny 1/24/22

/in /QIC:
PAX: , , , ,

Sprinkler passed it to Fed-EX. Work called Fed-EX, I stepped in.

FNGs: None
Warm Up: SSH I/C 30, Good mornings I/C 10, Daisy Picker I/C 10, Hillbillies & Imperial Walkers I/C 10 each.  Series of arm stretches
The Workout: PAX divided up into two groups. Each person did an ABs,Arms,Legs while one PAX threw the tire (style of his choosing) to the other group.  Number of throws = 5 reps of throwers choice. After one member from each group went the groups got farther apart.  The last round was at the top end of the parking lot and the bottom end of the roundabout.  Too many excersices to list.
Mary: grouped in with ME
Announcements: None
T-Claps (Recognition): Banana Seat Step Dad out of hospital and working towards healing.
Prayer: sick/injured PAX and unspoken.  YHC took us out.

2022 SLT!

/in /QIC:
PAX: , , , , , , ,

It is with great excitement that I share your 2022 F3 South Wake Shared Leadership Team!

 

  • 1st F – Fanny Pack
    • Fanny Pack has been our 1st F Q for about a year now and has been killing it. He has an increadible passion for all things 1st F (and all things F3 really). If you have an idea, question, or anything else related to 1st F (new AOs especially!) he’s your guy.
  • 2nd F – Full House
    • Full House is new to our SLT but certainly not to South Wake. He’ll be your guy for anything from a beer to a picnic. Have an idea for an awesome 2nd F that might take some coordination? Drop him a note and make it happen!
  • 3rd F – Abe
    • From 2F2F (that’s 2nd Friday 2nd F) lunches to service projects with the Town of Holly Springs, Abe has an absolute fire for all things F3. He’s your new 3rd F Q – this means he’s bringing the dynamite! Maybe you’ve figured out your D2X and want to put it into practice – Abe is here to help you make it happen!
  • Comz – Warbucks
    • No way you haven’t seen Warbucks all around Slack and all the AOs. He’s taking over as our Comz Q – an easily underrated portion of the SLT but critically important. From Slack to website and even more, Warbucks helps us talk all the crap outside of the workout.
  • Weasel Shaker – Woody
    • Mr. Woody. Quite the fire in this guy and a lot of it is with passion for F3! He’s taking over as Weasel Shaker – a bit of a wild card in the SLT. He’ll be keeping a keen pulse on our culture, helping watch AO numbers and placement, and lots of other things. See something that looks wrong to you? He’s your guy.
  • Recruitment – UTI
    • Fresh off being our 3rd F Q, UTI is working to establish a new position on the SLT. The vision is to identify what needs to be done to adhere to core principle #2 as well as where should we go to spread the word.

I want to stress that all of these men are not in place to be gatekeepers, but rather enablers. No one wants to play mother may I with new ideas, just make sure we don’t launch 3 AOs on the same day 1 mile from each other. Ultimately these pax all have significant vision and passion for their respective positions and I’m very eager to see what they accomplish over the coming year!

 

I’d also like to thank Dawgpound, UTI, and Mookie for their service as 2nd F Q, 3rd F Q, and Weasel Shaker over the past year! When you see these guys in the gloom give them a fist bump and a thanks!

 

As always, it is an honor to lead,

Pikachu.

Sheepdog 1/21/22

/in /QIC:
PAX:

Solo workout at Sheepdog +EC

Warm Up: a couple laps around the parking lot with stuffer step up and down each line.
The Workout: multiple rounds of traveling erkins on the knee wall, lunges in between, with band work mixed in; reverse hand bicep curls, rows, and press. Wrapped up with Single leg squats.
Mary: LBCs

Greatest Show on Turf

/in /QIC:
PAX: , , , , , , , ,

9 PAX showed up for a Turf Show at Disney. Here’s what we did.

Warm up lap with agility around soccer field
Overhead claps x10 IC
Seal claps x10 IC
Willie Mays Hayes x10 IC
Copperhead squats x10 IC
Copperhead merkins x10 IC

4 corner stack’ems with cones and ladders on the transition
1 – Body builders x5
2 – Bonnie Blairs x10
3 – Crab cakes x15
4 – Bobby Hurleys x20

Bear crawl snake half length of field
– pax plank in line leaving some space for last guy to bear crawl weaving to front of line

Small wall exercises
Dips x10 IC, RLeg up x10, Lleg up x10
Box jumps x20
Diamond irkins x10
R&R half reps

Mary
Banana Seats (FM w/hands out) x20 IC
Heels to heaven x10 IC
Pretzel x10 IC switch sides
Protractor

Breach was called on to share his F3 story. Thanks and t-claps for your leadership.

Happy Birthday Pablo! Thanks for taking us out in prayer.

Thanks for letting me lead.
BS out!