F3 South Wake

3 Year Anniversary of Running for the John

August 11, 2021/in Running 4 the John /QIC: Redenbacher
PAX: 187, Axe, Bobby Boucher, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Full House, Gillette, Lawn Dart, MadDog 2020, McNugget, Pablo, Pikachu, Redenbacher, Skidmark, Teacher's Pet, Warbucks, Yoshi

FNGs: Not today.

Warm Up: 10 X SSH in cadence

The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.

Mary: MIA

Announcements: Check Slack and FB for upcoming CSAUP opportunities

T-Claps (Recognition): PAX for picking up the 6

Prayer: Kayla and Tony, unspoken

YHC took us out. Always an honor to lead.

Need More Ruck, Scotty!

August 10, 2021/in AO Post /QIC: Pigpen-Raleigh

AO: NeedMore Ruck
Workout Date: 08/08/21
Sprinkler showed me around a couple of weeks ago. Ready for a nice mosey around the other half of the course this week.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
No warm ups.

Main Event:
1) Pretty simple. Mosey ruck around the north loop of the golf course. I can’t remember if it’s the red line or the blue line.

https://www.strava.com/activities/5757808516

Mary:
None.

COT:
3 PAX
Announcements.
Prayers spoken and unspoken.

Naked Moleskin:
Always a good opportunity for fellowship on mosey rucks.
T-claps to Practice for working his way from injury back into the gloom.
That hill in the back felt like it was straight up both ways!
This was my eighty-seventh #F3Q21 #2021Challenge Q (ninety-first overall). Next Q is Monday 8/9 at Paradise City.
-Pigpen

QIC: Pigpen
PAX: Practice, Sprinkler, Pigpen
Workout Date: 08/08/21

Midget finds a new pimp hat

August 10, 2021/in Purple Cobra /QIC: Full House
PAX: 187, Cupid, Full House, HazMat, M4L, Shredder, Woody

FNGs: none
Warm Up: mosey to the Goodwill parking lot – DP’s, SSH, Sir Fazio front, back, seal clap, over head clap, low slow flutter
The Workout: mosey to the hill – bear crawl up, headed to guard rail for some irkins, derkins and dips, next set ran backwards up hill and repeato on the irk, dirk and dip. Took for the sunrise parking lot, DORA action partner up for 100 calf raises, 150 merkins, 200 squats. A 7 HIM took the short jaunt back to the rock pile behind the peeter for some curls for the girls, overhead press, and tricep extensions. One round of balls to the wall and people’s chair wrapped up this edition of Purple Cobra. While we didn’t find the Zebra cobra, Midget found a pimp hat on the hill and proceeded to put it on his dome…commenting that is smelled like piss, he immediately took it off.
Mary: mosey back to the cars just in time for have a nice day
Announcements: races coming up – Derek Davis and Travis Manion
Prayer: Crab legs, Midget’s friend from GA on GrowRuck that found F3

Sheepdog- 8-6-21

August 9, 2021/in Sheepdog /QIC: Shredder
PAX: Cyclops, Fireball, Shredder

EC: Shredder

FNGs: none
Warm Up: a host of F3 favorites, including SSH, SFAC, IM, HB, Frankensteins, and Merkins
The Workout: jogged to the side of the school for some 11’s with squats and merkins. We then did Erkins, dips, squats while building on some Wing Chun concepts of pushing, striking, and wedging.
Mary: LBC, LSF, and Box Cutter.
Announcements: Travis Manion 911 run, Derek Davis run.
Prayer: unspoken

My Forearms are Toast

August 9, 2021/in Red October /QIC: Gump
PAX: Gump, Money Pit, Smalls

3 PAX doing some high intensity TRX. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

Stack’em high

August 9, 2021/in Mutiny /QIC: LED
PAX: 8 Bit, abacus, Breach, FedEx, Florence Flojo, LED, POTS, Redenbacher, Sparky, Sprinkler, Stovepipe

FNGs:none
Warm Up:joined with red October for SSH, good mornings, windmills, imperial walkers, hillbillies and fazio arm circles. 10 oyo burpees
The Workout:starting at end of soccer field reverse hill climb where we performed 5 squats each round. Ran to end line and did the following adding an exercise each round at goal box, between goal box and center line, centerline, between centerline and goal box, goal box and end line

5 squats

5 squats, run, 10 merkins

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH, shuffle 40 sec btw

Mary: 15 of each ww1, American hammers, homer to marge, pickle pounders, plank jacks
Announcements: Travis Manion 5k being held holly springs see slack
T-Claps (Recognition):
Prayer: military, health and family health

The Park is Mine

August 7, 2021/in Ground Pounder /QIC: Pigpen-Raleigh
PAX: DOA, Dusty, Forceps, HazMat, Peeping Tom, Pigpen-Raleigh, Rico Suave, Rikers, WWW

AO: Ground Pounder
Workout Date: 07/31/21
This is the final Carpex Q of this year’s Q Swap Week with South Wake. What’s this Raleigh guy doing Qing this workout? Well, Your Humble Correspondent (YHC) signed up to Q before the Swap Week was announced and managed, via intense negotiations with BFF Disco Duck, to hold on to the slot. I did pick up a couple of Carpex shirts from Mudgear to make sure I represented appropriately.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
To give South Wake the full Carpex experience, Pledge that Allegiance
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Mosey to the playground and split into three teams, rotating in one team at a time to perform five pull ups while the other teams performed As Many Reps As Possible (AMRAP) Merkins, then squats. Continue until everyone has performed pull ups three times. Execution was clunky; YHC is still trying to smooth out how to pull this off, since pull ups usually get overlooked.
2) Mosey to the jogging path for Train Tracks. Repeato until each PAX has jumped for three cycles.
3) Mosey to rock pile and grab a rock for rock work in the open parking spaces. Curls, Overhead Press, Triceps Extensions, Bent Over Rows, American Hammers, WW1s, maybe others I can’t remember. Rep from the frisbee golf tournament comes over to ask how long we were going to be blocking the parking spaces. Did I mention there was a frisbee golf tournament going on in the park at the same time? We wrapped up and moved on. Totally forgot to call Grounder Pounders. Very missed opportunity.
4) Mosey to the wall behind the baseball field for 10-15-10 “bench”work pyramid. Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches (LGCs), Derkins.
5) Mosey to restroom building for Balls to the Wall (10 count/PAX), People’s Chair (10 count/PAX), and Australian Mountain Climbers x10 IC. Mosey back to playground for Mary.

https://www.strava.com/activities/5715822726

Mary:
Dolly x10 IC (WWW correctly begins to channel Callahan mumble chatter here)
Homer to Marge x10 IC
Rosalita x10 IC
Heel tap Freddy Mercurys x10 IC
WWW suggests Pamela Andersons, so I ask if he wants to demo and lead them. Affirmative. x10 IC
Not sure if there were any more exercises.
Stretching to close it out. World’s Greatest Stretch with Pigeon Pose. Not “Olivia Newton John crap,” as Forceps called it. LOL.

COT:
9 PAX (5 South Wake, 4 Carpex)
Announcements.
Prayers spoken and unspoken.

Naked Moleskin:
I had grand plans for a double train track exercise that met in the middle, but not enough PAX and three cycles were more than enough. Sheesh!
Someday I will figure out a smooth way for PAX to get in pull ups when bars are available.
T-claps to Site Q Forceps for the rockin’ 80s playlist. When he called the stretching Olivia Newton John crap, I totally thought he was dissing his own playlist and didn’t recognize A-ha’s greatest pop hit.
When I called Little Gyno Crunches, DOA heard “Little Dino Crunches”. I could only imagine crunches with little T-Rex arms.
The dust up with the frisbee golf guys wasn’t really a big deal, he just asked how long we were going to be. I did enjoy The Park is Mine back in the 1980s and usually spend way too much time coming up with titles for backblasts so I just went with it.
Two for coffeeteria. YHC and WWW.
This was my eighty-sixth #F3Q21 #2021Challenge Q (eighty-ninth overall). Next Q is Saturday 8/7 at Catalyst for my seven year anniversary.
-Pigpen

QIC: Pigpen
PAX: WWW (Carpex), Peeping Tom (Carpex), Rikers (Carpex), HAZMAT (South Wake), Dusty (South Wake), Rico Suave (South Wake), DOA (South Wake), Forceps (South Wake), Pigpen (Carpex)
Workout Date: 07/31/21

A Wet SW Dad’s Workout

August 7, 2021/in Southwake Dads /QIC: Warbucks
PAX: Bobby Boucher, Bolt, Calico, Java, LED, Mickey, Midi, Mulan, Slappy, Twinkle Toes, Van Gogh, Vanellope, Warbucks

FNGs: Welcome FNK Calico
Warm Up:
Mosey near amphitheater SSH, mountain climbers, arm circles.
Dad’s carried water balloons, water guns, etc.
The Workout:
A game of tag was started that ended up as a beach ball toss while PAX filled up some buckets of water for water guns.
There wasn’t a lot of structure here, just making sure some 2.0’s had fun and moved around a little.
First up we did a game of water balloon toss. Partners were instructed to take a step back after a successful catch. This quickly turned into a free for all water balloon fight. YHC audibled and instructed 2.0s to make their way around the cement pad with a water balloon like an animal that was called then throw the balloon at a dad, then dad’s got a turn. We did several rounds of this until balloons were gone. PAX and 2.0s cleaned up balloon pieces while YHC anchored a tarp down on the hill for a make ship slip-n-slide complete with buckets of water and dish soap. This was a hit and kept 2.0s engaged until time was up. The highlight for the dad’s was watching Bolt try and dive on the tarp multiple times while standing about 5 feet back. This ended up with Bobby Boucher giving a little help and guiding Bolt to actually dive on the tarp. With all 2.0s and YHC covered in wet grass and soap we gathered up all supplies and headed to the water spigot by the bridge.
Mary:
Dads filled up buckets and dumped them on 2.0s to rinse off all the grass and soap until everyone was cleaned up. Then we headed back for COT at the tennis courts.
Announcements: See Slack.
T-Claps (Recognition):
Good work by all in the rain.
Prayer:
New school year, COVID, travels, praise for new ripped jeans.

Treat me like a timeshare

August 7, 2021/in Ground Pounder /QIC: Forceps
PAX: 8Bit, Breach, Cyclops, Forceps, Gump, HazMat, Shredder

FNGs: None

7 HIMs posted to GP on a moist morning. YHC brought the music box, Breach brought the Medicine Ball.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches, 20x3ct SSH,

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, Bus Drivers and Ground Pounders. 10x3ct: Windshield wipers, Box Cutters and Low Slow Flutter; 3 sets of 10x3ct Rock Press & Skull Crushers

Mosey to the basketball court

Combat Ball

20 minutes of 4 on 3 Combat Ball: PAX split into teams and used a 10lb medicine ball to play basketball. Rules: There are no rules except you can only take 3 steps before having to pass the ball. Fouls were not penalized, very few (if any) goals were made outside of 3 feet, the ball was slippery and heavy, Gump almost took one to the face, but everyone had a great time.

Announcements: Register for the Travis Manion Event on 9/11

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID: Prayers for David – Travis Manion SE Coordinator; Cyclops has 3 employees in the ICU, Hazmat lost 2 coworkers.

T-Claps: For everyone who came out on what was supposed to be a downpour of a morning

Poles at Kenny’s Grave

August 5, 2021/in Kennys Grave /QIC: Finkle
PAX: @Kimura, Finkle, Gamecock, Slots

FNGs: @Kimura

PAX: @Gamecock, @Finkle, @Slots
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies,
The Workout: On the large softball field we did an exercise at each pole and stacked the exercises from the previous poles. We moved from pole to pole by bear crawl, lunge walk, or sprint. It was amazing just how far apart those stupid poles were. Especially with the bear crawls!
Mary: ABCs, Outlaws, LBCs, E2Ks
Announcements: none
T-Claps (Recognition): none
Prayer: can’t remember