Field Trip Day

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3 PAX at Downtown Train for a field trip to womble and some leg work.

FNGs: Nope

Warm Up: Jog to Womble, SSHs, Daisy Pickers, Merkins

The Workout:

Round 1: Squat with shoulder press (with rock) X 20, 15, 10 with 10 merkins between each set.

Round 2: Step ups with rock (x 20, 15, 10 each leg), 30 LBCs in cadence between sets.

Round 3: Lunges three ways (side, back, and curtsy) with rock (x 10, 7, 10 each leg), SSHs between sets

Round 4: Squat with shoulder press (with rock) X 20, 15, 10 with monkey humpers in cadence between each set.

Jog back to Womble

Mary: 5 Burpees OYO

Announcements: See Slack and Facebook

T-Claps (Recognition): Pots and Nemo for putting the work in this morning. Both seemed to fair much better than I did.

Prayer: YHCs grandmother; for our country

It’s Something Alright

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7 PAX posted at Something Awesome. Two cotters and two FNG’s. We had some laughs and farts but mainly sweat. Clown car arrived at 5:31 so burpees followed the opening mosey. Here’s what you missed.

FNGs:
Peephole (works on pad locks for doors) and Towelie (he brought a small red towel to wipe his perspiration from his brow)

Warm Up:
Mosey then circle up
Good mornings
Frankenstein’s
Windmills
Michael Phelps
stretches

The Workout:
Circle
Bear crawl ring of fire
– bear crawl around the circle. Q calls out various merkins x10 (Reg, diamonds, wide, ranger, knerkins)

Field
The Michigan
– Run 20 yards 10 squats, run back 10 Jack Webb’s
– Repeat 40 yds 20 squats 20 jack webs
– Repeat 60 yds 30/30
– 80 yds 40/40
– 100 yds 50/50

Grab some wall – 3 rds
Seal clap preacher seats x10 IC
BTTW shoulder taps x10 IC

Small wall- 3 rds x15, x12, x10
Side step up & overs on small wall
Chest tap irkens
Dips
Box jumps
Dirkens (last set hand release)
Mosey over to mary

Mary:
Hurricane Hoedown (look it up)
Pretzel both sides
Windshield wipers
Heels to heaven
Boat canoes
HAND

Announcements:
AO School House on Wednesday. Breakfast and q-source to follow. SW guys are welcome.

T-Claps (Recognition):
Cotters back in the gloom (Buttwax and Rainmaker)

Prayer:
NM friend Chris chemo battle with leukemia 36 wife two kids
Darby’s friend special ops broke back and Covid-19

Strong work today gents. Appreciate the opportunity to lead.

BS out!

Red October Collaboration

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FNGs: None
Warm Up:  Joined Mutiny PAX.  Fonzie led us around the track with stops for SSH, Hb, IW, Merkins, and Good Mornings.  RO PAX headed to the pavilion.
The Workout:  Dauber had each PAX call out an exercise with a minimum of 8 reps to a maximum of 15 reps.  Rinse and Repeat before moving on to the next round.

Round 1:  15 Swings, 10 Curls (L/R), 10 Tricep Extensions

Round 2:  10 Rut rows (ic), 20 Step-ups (10 each side), 10 Lawn mowers

Round 3:  10 Nipplers (ic), 10 calf raises (ic), 10 upright rows

Round 4: From our six, 10 weight over chest with 6 inch legs elevation (ic), 10 single leg squats, 10 skull crushers

Round 5: 10 Midget love handles (each side); 10 man-o-makers (R/L) hand on bell merkins, 10 chest presses from our six

Round 6: 10 Figure 8 (ic), 10 up and over shoulder, 10 arm curls across our body

Lost our count due to the interruption and chaos caused by Mutiny PAX infringing on our shelter space.Bunch of talkers.  We all sweated our you know whats off this am; humidity sucked.

Mary:  Joined Fonzie and Mutiny PAX for some yoga, box cutters, windmills, have a nice day.

Announcements:  Fonzie two-year Q weeks continues; check socials for Greenwood team challenge

T-Claps (Recognition):  Fonzie two year; RESPECT presentation for Sprinkler.

Prayer:  College kids starting school; FedEx new nighttime delivery; Unspoken

Fonzie led us out.

 

An honor to lead Red October with the collaboration plan.

8/22/20 Ground Pounder

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FNGs: None

5 HIMs posted to GP this morning.   Great to see everyone and to welcome Tetanus to GP.

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  10 Emperial Walkers, 10 Hillbilly Squats, 10×3 ct Windmills,  20 SSH, 4×10 ct arms stretches

The Workout

2 sets of:  Happy Feet down row of parking curbs, Bear Crawl 1/2 way, Lunge Walks 1/2 way.

Mosey to the Wall of Pain

  • 50 ct Wall Sits
  • 10 x 3ct  Australian Ass Smacker
  • 10 Merkins
  • 10×3 ct LBC’s
  • 50 ct Al Gore Wall Sits
  • 10x3ct Australian Ass Smackers
  • 10 Merkins
  • 10 x 3ct LBC’s

Mosey to the Rock Pile. PAX all selected medium rocks and assembled along the bridge.

20 Rock Press, 10×3 ct Rock Tri-cep Extensions, 10×3 ct Windshield Wipers,

20 Rock Presses, 10×3 ct Rock Tricep Extensions, 10 Box Cutters,

20 Rock Presses, 10x 3 ct Rock Tricep Extensions, 10x3ct ct 6 inches and Scissor Kicks

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers,  Rutrows, and Ground Pounders.

  • 2 sets of 10 x 3 ct Plank Curb Spanks
  • 10×3 ct American Hammers
  • 10x3ct Plank Jacks
  • 10x3ct Freddie Mercuries
  • 20 Love Haters  (10 for each handle)
  • 30 Squats
  • 30 SSH

Mosey back for Mary to stretch it out: Pigeon Pose, Willy Mays Haze, Calf Stretch, Cobra, Cat & Cow pose.

Announcements:  Sign up for mulch work

Prayer Requests:  Prayers for Shredder work & life stress.  Continued Prayers for DOA’s Father in Law, Wes undergoing chemotherapy treatment and for his wife. Forceps’ divorce being finalized in the coming weeks and for his son Jon’s estate to be closed.

Guest Appearance by Tom Petty

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Many training plans, one team. F3 strong is what I’m talking about. 20 fellas pushed themselves in various ways this morning.  The “bat flippers” were mostly present and accounted for on a 10 mile route. Team FML plus a few more got at least 10 miles while joining the classic U-Turn route and picking up the six…a lot. . Several more of us including YHC got between 6-9 miles with many mix-ins training for BRR and RDC marathon. Aquaman and Bernie were hitting 20 plus today.  Martini bagged a half marathon.

YHC message was simple as I was inspired by Dovetail’s post this week. If you struggle…good. If it hurts (not injured)…good. If it’s difficult… good.  If you fail… good.  If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things.  BUT… if our M’s and kids are happy and healthy, if we have meaningful work to do, if we can exercise and have our health, if the Lord above loves us as sons even though we are messed up people, well then…good!
Warm Up: Imperial Walkers, Hillbillies, Good Mornings, Frankenstein’s
The Workout: Standard U-Turn route.  Lots of picking up the 6..,which was often YHC.
Mary: Runners Stretch And Pigeon Pose with almost a full…OUT LOUD… sing along to Tom Petty by none other than THE Dawgpound! The song…Last Dance with Mary Jane! Not gonna lie…the way my feet and knees hurt… I get the song big time today. But enough of that for now…
Announcements: Go mulch. There may be an additional week or two added.
T-Claps (Recognition): Martini on the half marathon today.  Strong work brother. Lots of picking up the 6.  All those elites out there…many of you for picking up my six!
Prayer: Pikachu’s M and health issues. Protection from injury illness for pax with races coming up. YHC took us out…and then a few pax went to join Martini as he completed his half… THAT is what this is about!

Running the Tables

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FNGs: None

Warm Up:  As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC

The Workout: Pax split up into 3 groups and mingled around Casino Royale.  At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work.  At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).

Station 1 – various exercises with TRX bands and tabletops

Station 2

Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands).  Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees

Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.

Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands).  Finished up with some blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Station 3

Using the path around the south end of the park (800m long)

First lap – merkin half mile with appearances by some of Boy George’s favorite characters.

100m runs with stops along the way for 8 different style of “merkins”

5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence

Second lap – burpee pyramid with sprints

100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery

Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees

Mary: Finished up 1 round of blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Announcements: Mulch at Bass Lake – signup slots still open for this weekend

T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap.  For all the Pax that contributed to the clothing and hygiene product drive.

Prayer: Boy George

Co-Q Duel at the Nest

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PAX: Boy George, Gamecock, Banana Seat, Sprinkler, ShamWow, Dahmer, Dawgpound, Mookie, Fanny Pack, Pumpkin Spice, Snap, Wallaby, Florence/FloJoe, H1N1, Cupid, Bobby Doll, 16-Bit, Nemo, Fram, Hardy, Fumunga, Moped, Bondo. Martini

EC:  There was a Crew

FNGs:None

Warm Up:  SSH, Sir Fozie Arm Circles, Windmills, Hillbillies, Imperial Walkers, Daisy Pickers

The Workout:  Count of by 3’s.

Group 1 to the Wall:  People’s Chair 5 count down the line, bear crawl to the island, 10 merkins, bear crawl back to the wall.  BTW 5 count down the line, lunge walk to the island 10 monkey humpers, lunge walk back to the wall.  Rise and repeat until time to switch.

Group 2 to the shelter:  1 leg squats x 10 each side, 10 Erkins, 10 Dips, 10 Derkins, 10 LBC’s.  Rinse and repeat unitl time to switch.

Groupt 3 – 4 corners aourn the permieter of the park.  corner 1 = 5  burpees, mosey to corner 2, 10 merkins, mosey to corner 3, 15 LBC IC, mosey up to hill to corner 4, 20 squats.

Once the group doing 4 corners made it back to the wall, everyone rotate.

Mary:  Boc Cutters, Homer to Marge, Reverse LBC’s, American Hammers

Announcements:  Mulch, 2 Options on Thursday (Kenny’s Grave & DDMR @ Tigers Blood)

T-Claps (Recognition):  Everyone who came out.  Boy George & Gamecock for the help w/ the Q

Prayer:  Everyone with kids returning to school

Derek Davis Memorial Run

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FNGs: None

PAX: 187, Martini, Cowboy, Quiver, Mr. Terrific, Pikachu, Fumunga, Lipstick, McNugget, UTI, Aquaman, Cupid, Dawgpound, Skidmark, Sham Wow, Full House, Norbert, Tony the Teacher, Snap

The Derek Davis Memorial Run was virtual this year due to freaking COVID.  Pikachu and I collaborated to bring F3 together to run the actual course and get as many additional registrants as possible to support the scholarship that comes from the run.

I can’t believe 5 years has already gone by since Derek passed away.  He was a great friend of mine as he was to many people.  In our community, he’s memorialized as a runner, and deservedly so, but there was so much more to Derek than just running.  Derek was quick to smile and literally knew something about everything and a lot about most things.  His curiosity and love of learning meant that he could carry on insightful conversations with everyone.  When we would go on runs, he could keep up with all the sports conversations, but when those died off, he would launch into a detailed description and analysis of who his favorite Disney princess was followed by spiritual insights into how to live a more Christlike life.  He was hilarious and always kept you guessing!  Everyone who knew him felt like they were one of his best friends because that’s the way he treated everyone.  Since his passing, I have felt many times that his message to me and to us is to be a better dad and husband, I think that’s the thing he misses more than anything.

So, that’s my resolution as we pass the 5 year anniversary and another great DDMR: to be a better father and husband.  And to learn a whole lot more random stuff so that I can strike up a conversation with anyone – time to ditch the boring!

Warm Up: Moseyed around the middle school and over to the starting line where we did some butt kickers, high knees, karaoke, high skips, Good mornings, windmills, daisy pickers, and a few strides.

The Workout:  Gun went off about 5:42 and we all watched Pikachu and Fumunga race off in the distance.  In the end, Snap, Aquaman, and Tom the Teacher weren’t too far behind and got there in under 20 mins.  The goal was to set a 5:30am 5k PR and I think everyone was able to accomplish that and have a good time.

Mary:  Ain’t nobody got no time for that!  Does still being able to stand up after a 5k count as ab work?

Announcements: Mulch, last day of Co-Q duel in Fuquay tomorrow at Casino Royale.

T-Claps (Recognition): Pikachu, Cupid, Snap, and Norbert for at least trying to set up course markers.  I don’t think anybody got too lost… although I did hear somebody almost ran into a tree.

Prayer: Quiver’s uncle, PAX with family members battling covid.  The Davis Family are in our thoughts and prayers and close to our hearts today – prayers for Amanda, Kevin, Jenna, Jared, and Alyssa.  Thanks for being with us today, Derek!

Little bit of this, Little bit of that…

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15 HIM chose to workout at Kenny’s Grave today. Here is what we did.

Warm Up:
Mosey around the parking lot with buttkickers, high knees, carioca. Then circle up.
Good Mornings x10 IC
Willie Mays Hayes x10IC
Windmill x10IC
Copperhead Merkins x10
Copperhead Squats x10

The Workout:
Split into two groups.
Group 1 grab a rock.
11’s on the hill next to baseball field
Rock never touches the ground and always face downhill
At the top – Prisoner get-up (right knee down, left knee down, then back up)
At bottom – Wonder Bra’s

Group 2 on the court.
Two lines PAX guy runs the ladder/cone course with a burpee at the end before repeating back.
Next man calls the exercise each time. Do this until group 1 is done

Tabata at the picnic table. AMRAP 20 secs on/10 secs off.
Group 1 upper body on the tables. G2 lower body in the parking lot.
Upper – Chest tap irkens, Dips, Hand release Dirkens (rinse and repeat)
Lower – Reverse Lunges, Bobby Hurley’s, Star Jumps (R&R)
Should be 3 mins per group then switch.

Mary:
Rapid Mary with only 3 mins. Feet never touched the ground.
Freddy Mercury into Protractor into LSF into Heels to Heaven into Rosalitas
HAND

Announcements:
Last day of Q Dual swap tomorrow at Casino Royale. Reach out to cotters.

Prayer:
School teachers aka Parents, CrabLegs and Forceps, Missing PAX

Thanks to 16-Bit for taking a group today.

BS Out!

Run and Upper Body Fun

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FNGs: None

Warm Up: 10x Fazio Arm Circles (FWD & Reverse), 10x Imperial Walkers, 10x Hillbillies, 25x Straddle Hops, 25x Merkins

The Workout: 1st half:  4-mile jog starting by exiting Womble Park and making R on Grigsby Rd, R on Raleigh Rd, R on Holly Springs Rd, R on Bass Lake Rd, R on Stinson, back to Womble followed by 1 loop around the park and finishing up at the rock pile located at the end of the lower parking lot.  2nd half:  25x Merkins, Grab 1 medium rock and 1 large rock followed by 3 sets of 15x Curls for the Girls (Large Rock), 10x Overhead Tricep Extensions (Medium Rock), 10x Shoulder Press (Medium Rock), 15x Bentover Upright Row (Large Rock).  After the 1st set completed 25x shoulder-width Merkins, 2nd set completed 25x narrow-length Merkins, 3rd set completed 25x wide-length Merkins.

Announcements:  HSHM cancelled

T-Claps (Recognition):  Successfully got through my first of many more Q’s to come…

Prayer:  anyone suffering from the loss of a loved one or hospitalized/quarantined during these tough times; school children who will continue to stay at home for online learning that depend on school meals or may not have the most stable environment at home, anyone suffering from addiction of any sort, especially drugs and/or alcohol