We Gave All The F’s

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FNGs: None

Warm Up: There was some stretching and some sick burns being batted about between Peeping Tom and Lipstick.  These two…

The Workout: AKA 1st F – A 3.5 mile fellowship run that had been piloted by Peeping Tom (or PT as some like to call him).  People that live along this route may want to consider their current security and window covering situation as Tom has repeated this path a few times now 🙂  We proceeded along the red line in the image.  For the first mile there was some continued back and forth between PT and Lipstick followed by some mumblechatter about how much we were all suffering.  All of our food choices were poor leading up to this 7:15pm run.  With heavy stomachs and some cautious moments we pressed on.

About a quarter of the way down to Crossway portion of our run Lipstick happened upon a favorite hill of his – Creekvista Dr I believe it’s called.  You may remember it from a previous R4TJ that he Q’d.  He lead the charge off the red lined path down said hill, Pikachu followed, PT, Cupid, and YHC shrugged and proceeded down the pre-agreed course.  There were still 2 Fs to tackle this evening and we have plenty hills awaiting us for BRR.  As we neared HomeGrown Pizza, Pikachu caught us and soon after that Lipstick.  And now, a word from our sponsor…  HomeGrown Pizza, Official Sponsor of the F3 SouthWake BRR 6-man team

Image result for homegrown pizza

Mary: Let’s steal this section for the 2nd F portion of our evening.  The runners returned from their 1st F to commence 2nd F which started in the Parking Lot as we discussed the merits of running/not running the week leading up to BRR.  As we cooled off and YHC stopped sweating (sort of) we moved the conversation indoors and ordered some drinks.  The 2nd F continued on until we transitioned into 3rd F.  Which admittedly didn’t happen right at 8pm with the scheduled start of Q-Source.  Pablo and our 3rd F Q Dumbo arrived and with the we extended 2nd F as we welcomed them to the table.

At some point we managed to get “serious” and start our 3rd F through Q-Source.  The content this week was definitely conversation provoking and the PAX on-hand did a great job of teasing out the nuance of Exhortation.  You see exhortation looks and feels alot like any other form of encouragement but there are some specific differences in terms of having experienced a challenge (or something pretty similar) before pushing someone else to overcome it or move through it.  Empathy is key and avoiding the role of dictator is a must.  Great leadership by Dumbo through the content.  This guy is always on point.

If you guys arent Q-Sourcing, give it a shot one of these weeks.  Dont worry about being behind or even if you havent read the current weeks content, it doesn’t matter.  It’s worth-while just being in the room and thinking through these concepts week on week.

Announcements: Oct 12th Picnic, 9/11 stair climb

T-Claps (Recognition):  Dumbo – moving us through QSource every week.  Staying on top of the content and always keeping the conversation spirited and collaborative.

Prayer:  Those in the path of the hurricane.  BRR participants.  Noah’s Ark and his wife Michelle

Labor Day Murph

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Pax of three for a holiday Monday Murph.  Weather was cooler than usual, but getting tired of the humidity.

EC – John Deere for one mile

FNGs:  None

Warm Up:  Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Pot luck  on Oct-12 at Harris Lake

Prayer:  Praying for Ram’s cousin’s family after his tragic death and John Deere’s wife recovery from a dog bite, that looks terrible.

Also praying for Blue Ridge Relay team’s this upcoming weekend.  Hope everyone stays strong and safe!

10 PAX Took a Tour of Falcon Park

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FNGs:  None

Warm Up:  Circle up and greeted all of the brothers attending the Nest.  Welcome back Cotter, Chicken Hawk and welcome to The Natural, who said he had never been to this AO and wanted to check things out at Falcon Park in FV.  Circled up with 25 SSH, 10 daisy pickers, 10 windmills, 10 Fazio Arm Circles (F&B), 10 IW, 10 HB,  all in cadence and ended with some Michael Phelps.  Five burpees because of a tardy PAX.

The Workout:  Having moved ~12 yards of mulch (out of 20 total) over the past few days, this Q was not moving well this am but had to muster some energy and bring a workout worthy of the Qs who run The Nest.  Remembering The Natural had not been here before, Q decided to take a tour of Falcon Park. We moseyed to the swing sets where PAX did two sets of 10 pull ups, 10 plank jacks and 10 star jumps; held plank to all PAX finished.  Mosey to a short wall and executed two sets of 10 derkins , dips and irkins.  Mosey to the enclosure with picnic tables and did two laps of up and overs said picnic tables.  Hold Al Gore until all PAX completed.  Mosey to the brick wall by baseball field.  On the way, we executed Frankensteins and lunges.  At the wall, Q called 10 count Australian Mt. Climbers, 10 count people’s chair, 10 count BTTW, 10 count people’s chair, 10 count Shoulder taps and 10 count people’s chair.   Mosey to the inclined driveway with some butt kickers thrown in.  Lined up on the incline drive and bear crawled ~ 20 yards to the stop sign.  Lined up next to the stop sign, began jogging up hill and added Right and Left karaoke until reaching the parking spots.  Lined up in front of parking spots and executed “build a bears” with one merkin at curb (each side) initially and then two merkins at the curb (each side) on the way back.  Executed 25 more SSHs making sure the heart rate was up.  Partner up for 10 broke back merkins and 10 paddy cake merkins.   Got on our six for 25 WW IIs and 20 LBCs.  Somewhere around here, Overachiever walked away to his car.  Sent Cupid to check on him.  (Thanks BS for alerting Q that we had lost one.)  It was muggy with high humidity although temps were in the high 60s.  PAX were soaked with sweat equity and we continued with some static stretching on our six while waiting to hear back on the status of Overachiever.  Q had PAX get up and mosey to the parking lot.  It was getting close to COT.  Q wanted to personally check on PAX who was down.  Directed PAX to get water and the circle up for COT.  BS was befuddled having never heard a call for water during a morning Q.  I needed one and thought it was best for all.

Mary: More importantly, Overachiever was better after a brief respite and some WATER, on to COT.  Had the PAX do some plyometric exercises pushing hands together for a 10 count and then pulling hands (fingers grasped) apart for a 10 count.  Rinse/repeat.   Something new.  Instructed PAX to call out one 10 count core exercise.  We executed Cockroaches, pickle pounders,  merkins, boat canoes, side heel taps, box cutters, H2M, to name a few.  Q took us out with various yoga poses and positions including downward dog, runner’s stretch and pigeon.

Announcements:  9/11 convergence, hurricane preparedness

T-Claps (Recognition):  h1N1, Fromunga (any PAX who did EC today)

Prayer:  PAX brother hiking Kilimanjaro (prayers for his safety), hurricane victims (life/property), Crablegs, Noah’s Ark M., and Unspoken.  Thank you Fromunga for taking us out.

 

An honor and a privilege getting in front of you men leading this workout.  -Dauber

You got Jokes? I got Burpees!

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FNGs: Not Today
Warm Up: A few jokes were being thrown out as we huddled before the workout. YHC didn’t take them lightly, so we Mosey off for a quick 0.7 Mile loop.  YHC wasn’t impressed with the effort on the run and called out 34 Burpees OYO to get things started! Circled up for SSH x34, Moroccan Night Clubs x17, hold squat for seal claps x17, right into Monkey Humpers x17. Mosey to back side of HT
The Workout: We continued where we left off yesterday with the shoulder burn and found some wall on the back of HT. People’s Chair until PAX brought it in. BTW hold for 10 seconds, shoulder tap BTW x10, hold BTW for 10 seconds and then shoulder tap BTW x10. We rinsed and repeated! Mosey over by car wash to find some rail. Erkins x17, Derkins x17 Dips x34, Rinse and Repeat. Next we mosey over to the Goodwill lot for some Empty Wheelbarrow Doracides. We got into groups of 3. 2 Pax did Empty Wheelbarrow suicides using 5 parking spots (Think of a crab walk wheelbarrow 🙂 ) While the 3rd pax of the group worked on the Dora 100 Merkins, LBC’s & Squats. Upon completion I told the PAX about YHC and Peeping Tom’s exercise that made the F3 exicon, the Peeping Lipstick. We did 10 Peeping Lipsticks OYO to commemorate the induction into the Exicon (Think Turkish Get up Star Jump)
Mary: Mary was given a nice 9 minutes this morning for some Abys work. We did various excercises from our six and plank position. We ended with American Hammers x17 and my favorite Diamond Merkins x17
Announcements: Picnic October 12, 9/11 Stairclimb 0545
T-Claps (Recognition): All Pax for dealing with YHC the last two days!
Prayer: Crablegs and his family, Noah’s Ark family and wife Michelle, Pacman, Emeril’s Family

Honor to lead the last two days Men! Looking forward to more

Lipstick

The Wall at Sheepdog

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PAX:  16 Bit, Banana Seat, Cricket, Sprinkler, Trojan, Beater, Martini
Warm Up:  Mosey to the back, Good Morning x 10, Windmills x 10, Daisy Pickers x 10
The Workout: 6 stations (one at each knee wall):  Station 1 – Irkins, 2 – Step Ups, 3 – Dips, 4 – Box Jumps, 5 – Dirkins, 6 – Dips.  PAX completed as many reps as possible that their current station while the 7th HIM did a lap around the track.  With the completion of the lap, all PAX rotated to the next station.  Rinse and Repeat for a total of 4 complete circuits.
Mary: LBC’s x 10, Heel Taps x 10, Homer to Marge x 10
Announcements: Labor Day Convergence
T-Claps (Recognition): Sprinkler for taking us out
Prayer: Unspoken

Labor Day Convergence 7 of Diamonds

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FNGs: Welcome Bunny Hop and Cousin Eddie!
Warm Up: Disclaimer was given. Bootcamp and Frisbee split up.  Convergence crowd mosey down Sugg Farm Rd to big field with Tree.  Flag was planted and we Bear Crawl Burbee to a comfortable spot.  (YHC called out Grizzly as we Bear Crawl and Burpees were performed.  Circle up for: SSH x50, Daisy Pickers x15, FAC x10 Fwd x10 Rev, Overhead Claps x10, Seal Claps x10, Mountain Climber x10, Mountain Goats x10.  Count off and split into 4 groups for accountability.
The Workout: 7 of Diamonds! YHC called out 4 meeting spots in the field that made up the diamond. At each meeting spot we completed the excercise of the round. Round 1 – 7 4×4’s Round 2 – 14 Plank Jacks Round 3 – 21 Diamond Merkins Round 4 –  28 Imperial Walkers Round 5 – 21 Wide Plank Merkins Round 6 – 14 Mountain Climbers with last 4 of each set Mountain Goats Round 7 – 7 Turkish Get Ups
Mary: Circle up around flag for 5 minute plank hold. YHC started off with Bear Crawl Ring of Fire by moving 3 spots to right and swapping out PAX. We continued this for 5 minutes while holding various Plank Positions and Pickle Pounders
Announcements: If you didn’t get enough today, YHC has the Q at Purple Cobra tomorrow. BRR? I believe it’s this week 🙂
T-Claps (Recognition): FNG’s and Sponsors for coming to a 1hr convergence
Prayer: Crab Legs, Noah’s Ark wife Michelle and their Family

A little running never hurt anyone

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PAX: Yogi, Big Green, 2% and Decoy
Warm Up: mile and half jog
The Workout: 11’s with merkins and squats with 100 run in between.
Mary: Jack Web with merkins and air presses. Also, 10 bonus burpees for a Big Greens tardiness.
Announcements: JOCO’s 1st convergence Monday 7AM Clayton Community Park. September 14th dove hunt, and need a south park Q next week as myself and Yogi will be at BRR.
Prayer: Big Green in RPD academy and 2% family.

Better late than Never

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3 HIMs at GP this morning 2 out of 3 made it on time, YHC did not rolling in 2 minutes late.

FNGs: None  

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies

The Workout:

Mosey to the wall

3 sets of 21ct BTW + 21 3 count Wall Sits 

2 sets of 21 Merkins 

 

Mosey to the rock pile 

4 sets 20 Curls, Triceps Press, Bus Drivers, Rutrows, Ground Pounders 

 

Cusack to playground 

Aik’n Abs

  • 20 WWIIs w/ rocks
  • 20 LBCs w/rocks
  • 20 ct Plank Hold 
  • 30ct Superman’s 

Aik’n legs

2 sets of 20s:

  • Step ups,
  • Squats
  • Lunges 

Mosey to picnic area

All in 3 ct cadence to 10:

  • Windshield Wipers
  • Plank Jacks
  • Mountain Climbers
  • Chulcutt Plank
  • Pickle Pounders 
  • 6 inches
  • Freddy Mercurys
  • Catalina Wine Mixers 
  • Diamond Merkins 

 Mosey to flag

2 sets of each

  • Bear Crawl to end of lot and lunge back 
  • Karaoke down and back
  • Side straddle down and back

Announcements: 

Convergence 6AM Sugg Farm on Monday; TBD September Qs: Dead Bolt, Double D and The Natural 

 

Prayer Requests: 3rd cousins parents and sisters in St Lucie, FL – potential hurricane

Forceps son’s oldest turns 21 – pray for safety this weekend. Youngest impacted by separation.

 

40’s?

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YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.

FNGs: None

EC: Yogurt, Fonzie, LED

Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO

The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.

Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.

Mary: Mosey back to tennis courts for mary.

5 burpees OYO

LBCs x 20 in cadence

Dying cockroaches x 20 in cadence

10 burpees OYO

Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken

Dawg was like a good Margarita… Salty!!!

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Emeril has been hanging out with CarPex for too long. Whoever signed him up for a CarPex 9 man team needs to get their butt back out at F3 South Wake and talk to this guy. He never shut up today. Just kept yapping about something. He’s a good man that is influenced too easily by the folks he works out with. He needs to stop working out with CarPex. This has to stop. PLEASE MAKE IT STOP!!

FNGs: I don’t know why but none showed up today.
EC Yoga: Dawgpound, Emeril, Lucky Charms
EC: Particle Board, Dahmer, 187, ShamWow (I’m guessing on this one)

Warm Up:

We circled up. Didn’t even take a lap. This was a 0.0 running workout. For all of those that want less running today was the day for you.

25 In Cadence Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
10 Daisy Pickers
10 Good Mornings

Class:

There where five types of Exercises with variations of difficulty.

Pull Series:
Straddle Pull
Standard Pull
Across Body Pull

Push Series:

Assisted waiter Push Press
Single Arm Push Press
Bottoms Up Push Press

Sternum Pull Series:
— Sternum Pull starts lying on your pick and having the bell behind your head. Then bring the bell to your sternum as you sit up.

Sternum Pull
Sternum Pull into a seated Press

Bridge Chest Press Series:
— Lying on your back go into a bridge position for chest presses.
Normal chest press in Bridge position
Alternating Side to Side Chest Press
Alternating Side to Side Chest Press with a Squeeze

Push Up Series:
Kettlebell pushups on your knees
Kettlebell pushups
Plyo Kettlebell pushups

The Workout:

Each pax was supposed to decide which version of the series they wanted to do for the workout.
We did 8 rounds of each exercise. 20 seconds of exercise plus 10 seconds of either Mountain Climbers or Side Straddle Hops
This means we did a total of 40 rounds.  You did all 8 rounds in a row and then moved onto the next exercise.

Mary:

10 In Cadence Hillbillies
10 in Cadence Imperial Walkers
Bat Wing

  • 10 Fazio Arm Circles Forward
  • 10 Fazio Arm Circles Backwards
  • 10 Seal Claps in Cadence
  • 10 Overhead claps in Cadence
  • 10 Ralphies in cadence

10 in Cadence Floor Wipers
10 in Cadence Toe Taps

Announcements:
9/11 Stair Climb at NC State
BRR
Convergence Sugg Farm Monday at 6 AM

T-Claps (Recognition):
Prayer:

All Pax for good health
Emeril and his parents selling their house and moving down here
Quiver and job as the company he works for was bought by another company.