Under the thumb……

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PAX of 10 for a foot friendly ABSolutely Fabulous hot and sticky Tennis court only work out…. 

side note: I spotted three family take photos of their kids next to the shovel flag… made me smile

Warm Up: Asked Dutch Oven to step up and run the warm up… Good Mornings, Windmills, SSH.

The Workout:

Even Hours Clock Work Merkins

ABS Set 1, 2 rounds of: 15 x LBC, 15 x Superman, 15 cadence heel taps, 15 x Dying Cockroach, 8R/8L V Crunch, 15 cadence low slow flutter, 15 cadence Box cutter.

Odds Hour Clock Work Merkins

ABS Set 2, 2 rounds as above.

10L/10R Straight-Leg Fire Hydrant & 10L/10R Side Balance Leg Lifts (both these seriously target glutes)

ABS Set 3, another 2 rounds

Grab some fence, 10L/10R toe taps (the ultimate quad killer)…. 100 count off Preachers Chair

ABS Set 4, another 2 rounds followed by a further 10L/10R toe taps

Mary: Century 10 PAX Merkin Circle… each Pax called a 10 count Merkin of choice….

Announcements: BBR Ultra ALS Support, please check Skid Mark FB page, heads up on Christmas Party, Oakwood 24 supporting healing transitions, 911 Stair Climb

Prayer: lots of prays, John Deere work colleague fighting Cancer, Noah Arc’s Michelle, Other F3 member ‘M’ troubles, Dauber daughter tonsils, unspoken…..

New Town, New Group, First Q

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Last time First time

So I saw the Q spot was opened for To Be Determined late wendesday, so I decided I would make that my first Q in South Wake.  It started off grand, I woke up 8 mins late, apparently, the alarm was going off for 8 mins before I heard it and it did not wake the M (luckily).   Made it to womble with about 5 mins to spare.

FNGs: none

With no FNG’s we mosey over to the other parking lot for warm-ups.

Warm Up: 15 SSH, 10 Merkins, 10 Sir Fazio Forward, 10 Sir Fazio Backward, Good Mornings

Stay in the Parking lot for Thang 1
The Workout:

  • Thang 1: Classic Dora, 100 Merkins, 200 lbc, 300 Squats

Mosey over to the playground for Thang 2

  • Thang 2: 11’s from the playground to the path, Star Jumps on the path Monkey Humpers at the playground

Was a little gasses, so got a quick 10 count from Doc and seeing we hade more time mosey’d over to the shelter

  • Thang 3: 15 Erkins, 10 Left/right step-ups, 15 Dips Repeato 3x

Mary: Went round the circle for mary, which included, Freddy Mercury’s. Pickel Pounders, Homer to Marge, American Hammers, Wide grip Merkins and few others

COT
Count-a-rama:  6
Name-a-rama: 6 mehs
Announcements: 9/11 Stair climb coming up, South Wake shirt order, Carpex Hells Bells kettlebell workout moving to Downtown Apex at Soviern Grace Church. Still on Mondays at 5:30am
T-Claps (Recognition): You guys for raising ~7000 for Megs Smile last month
Prayer: Carpex Pax Frisco with some home struggles.

NMS:  As always it was a pleasure to led the Pax today. I encourage anyone who has not Q’d before to do it. I told the Pax at this workout that my 4th ever Q was when I went out to F3 Denver as part of the planting mission and lead a workout. I will be grabbing more Q’s as I get more familiar with the area, it keeps me sharp and engaged. I always remember that F3 says if you can’t Q it don’t do it. So if you are not a long runner like me, don’t do a long run, do what you are good at.  We covered 2 miles today betweens dora’s 11’s and mosey’ing in between locations. The pax will always help and be willing, that is what makes F3 great, as well as the mumble chatter and good-natured ribbing.

Strava Link

Better Late than Never – UvU3

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UvU Day 3. Evidently my body was feeling it today. YHC had a difficult morning getting things going. Alarm was set for 0430. Slept right through it. 0523 on the phone and I had to do a double take. I shot out of bed shaking about what to do. Missed EC already. Barely got my contacts in and forgot to drain the main vain. Shot out the door and text Emeril asking him to do warm ups until I arrived. Pulled up to the first stop sign and an elderly person in a Cadillac pulled out first, ah great just my luck. However, this person had a lead foot I appreciated. Both of us hauling tail down Angier Rd. YHC arrived 0536 as warm ups were wrapping up. Took a second to release my liquid before running over to the plethora of HIM all ready to get started. I apologized to the group and did my 5 burpees OYO. Then we blasted off due to my adrenaline rush still on high.

EC:
Cupid, H1N1, Messi, Emeril, Axe, 187, LED, Fonzie, Breach, 8-Bit, Dumbo, Yogurt, Popinski, Wiggly, Banana Seat*(post EC)

Warm Up:
Emeril: Lap around courts
SSH
Sir Fozio Arm Circles
Hillbillies
Good Mornings
Merkins

The Workout:
Mosey down to baseball field for 11’s
Starting at home plate fence – Hand release merkins in the dirt
Run to center field – Morning Wood (Turkish Get Up) in dew soaked grass
It’s kind of like a Sugar Cookie but not as bad.

Mosey over to tennis courts
Line up on fence directly across from entrance gate for Crabs in a Bucket (but with bear crawls bc Q gave bad instructions)
PAX split in half and went in opposite directions until we reached back at the entrance gate

Next we did 1-legged burpees OYO x5 each leg

Partner up
Broken Wheelbarrow (one leg free) from fence to nets. Switch partners and come back.
Bull Frogs on IR (never been done, one legged) from fence to nets. Switch and return.

Mary:
Plank hold for most of Mary
Catalina Wine Mixers x10
J-Lo x10
Side ups x10 each side
Pickle pounders x20
Pretzels x10 each side
HAND

Announcements:
FB/Slack, Christmas Party 2nd Saturday in Dec., UvU Day 4 tomorrow at Disney (Q will set multiple alarms)

T-Claps (Recognition):
Popinski wearing BT, All those that were able to make it on time

Prayer:
Noah’s Ark M and family, Frumunda’s wife’s friend tragic death

I know it’s probably no big deal to the PAX but I was truly embarrassed about being late today. My body shut down from hearing my alarm which typically I don’t even have to use one. Great job to all you guys for the hard work today. Hopefully, no more malfunctions this week.

BS Out!

Under New Management

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There was a change in management at R4TJ this week and YHC broke out the shovel flag for my VQ. Mookie and I got together for a 2nd F after Any Given Sunday and discussed the shovel design. We agreed the shovel should be gold (in honor of a recently posted gold plated toilet meme) and Mookie suggested we add a roll of toilet paper to the flag as well. Now all HIM will be able to take what they need before we depart on our 5 mile run, in the event that nature calls.

Although sad to see UTI/Lipstick go, they assured me they will be back frequently to visit. They set the standard high at R4TJ and I will try to maintain that standard moving forward.

EC: Lipstick, Pikachu, U.T.I., Redenbacher, Warbucks

YHC arrived at 5:04 to see 3 PAX heading out for EC. I planted the flag, grabbed my vest and headed out to run solo. I almost made it to Main Street when out of the darkness come Pikachu! I did my best to try to keep him within eyesight and he came back several times to pick up my 6.

FNGs: None

Warm Up: All exercises in cadence

10 x SSH, 10 x C. Pickers, 10 x Imperial Walkers and off we go.

The Workout: Little Dipper was in play by 7 DETERMINED HIM. Sadly there were no sightings of other PAX at Womble….maybe next time

Mary: Didn’t see her..

Announcements:

Mudgear order – see slack#southwake gear channel

Sign up to Q. #Qsheet

T-Claps (Recognition):

Great job by everyone today!!

Pikachu for getting almost 20 miles in this morning!!

Prayer:

-Noah’s Ark – Your family is in our prayers

-unspoken and injured PAX

YHC took us out. Thank you HIM for the opportunity, it was an honor to lead!

Rain Stopped Just in Time

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PAX: ,

Rain and thunder stopped just in time for our Murph this evening.  Humidity did not give us a break though.

EC: 3 Miles

FNGs: None

Warm Up:  Run one mile

The Workout:  Murph (with some modifications)  100 pull-ups, 200 merkins, 300 squats

Mary:  Run one mile

Announcements:  none

Prayer: Silent

Dawn of the Millennium

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PAX: Bobby Doll, Boogie, Iceman, Mookie, Redenbacher, U.T.I., Warbucks

EC: Redenbacher, U.T.I., Warbucks

FNGs: None

Warm Up: Started with standard warm-up lap

SSH x 20 IC
Finkle Kicks x 20 IC
Imperial Walkers x 20 IC
Bat Wings:
Sir Fazio arm circles x 10/10 IC
Seal claps x 10 IC
Overhead claps x 10 IC

The Workout: Black Snake run behind Harris Teeter to the Goodwill Lot. Partner up for Millennial workout (YHC was odd man out). Partner 1 did exercises and partner 2 ran to the bottom of the hill on Lassiter Street and back up to switch places, rinse and repeat. Goal was a total count of 2000 (1000 from the exercises and the other 1000 from running).

Exercises were:
100  Side Straddle Hops
100  Lunges
100  Bicycles
100  Merkins
100  LBC

100 Prisoner Squats
100  Mountain Climbers
100  American Hammer
100  Star jumps
100  Burpees

Black Snake run back to the circle for Mary.

Mary: On your 6 – feet elevated like 6-inch hold – spell out the alphabet in all capitol letters with your feet.

Announcements:  Mudgear order – see slack #southwake-gear channel.
Sign up to Q. #QSheet

T-Claps (Recognition): Iceman and Boogie for making their way back to the gloom.  Mookie for coming out while not yet 100%. U.T.I. and Warbucks for encouraging me to Q a workout.

Prayer: Healing for the son for U.T.I.’s friend who is currently in the hospital, families in El Paso and Dayton, Iceman on his Airforce PT test Friday, unspoken and injured PAX

YHC took us out. Was an honor to lead! Thank you HIM for the opportunity!

Empty Nest

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YHC checked the Q-sheet last week after having told H1N1 he’d cover for him while he was gone and saw that everyone’s favorite delivery driver, FedEx, had already claimed today’s spot at The Nest.  With mind at ease, no workout planning was employed.  After being the first to arrive on site three cars appeared and took their place in the damp and foggy lot.  As 4 HIM poured from their vehicles we were noticeably lacking a Q.  The time to start arrived and we looked around once more for a final look when we saw headlights make a turn towards us.  Alas, they continued down the road and we got started with the workout, sans Q.

FNGs: None.  We didn’t even have a Q.

Warm Up:

YHC lead the PAX in a lap around the parking lot before circling up for the warmup.

Good Mornings x10 IC

Moroccan Night Clubs x10 IC

Smurf Jacks x10 IC

Leg and arm stretches

Overhead Claps x10 IC

The Workout:

All PAX agreed to a round-robin workout where each one would take a turn coming up with an exercise.  Spoiler alert: there were a lot of 11’s.

Double D – 11’s between two ends of a section of the parking lot. LBCs on one side and mountain climbers on the other.

Black Knight – 11’s with Merkins and star jumps

Sugar – 11’s with plank jacks and squats

Beater – Led us in a multi-leveled Indian run.  We started with Frankensteins while the back of the line ran to the front in typical Indian run fashion and resumed Frankensteins at the front.  After the line cycled through once we continued on, doing duck walks instead.  After that we went on to bear crawls and ended with an extended crab walk section that brought us back to the start/finish line.  10 burpes finished up the round.

YHC – Lead us over to…

Mary:

In similar fashion we went around the circle calling out exercises.  Double D lead us off with a new exercise he had seen.  It is an unnamed excercise but he dubed it El Lobo (I think). You start in high plank position and then put one hand behind your head like you’re preparing to do a sit up.  On the down you twist your core and reach your raised elbow down towards your extended arm.  We did 10 of these with each arm.

The remaining exercises were LBCs (I’m only about 60% sure on this one), Homer to Marge, slow WWIIs, and Sleeping Hillbillies.

Announcements:

BRR in a few weeks.

T-Claps (Recognition):

All the PAX today for collectively leading an intense beat down that did result in a particular HIMs merlot.  I don’t want to name names but his starts with a B and ends with a lack Night.

Prayer:

All of the families dealing with the tragedy from this weeks events.  Pray also for the first responders who deal with the emotional and psychological stress of those situations.  And also pray for those with mental illness, that they may have the courage to ask for help when they need it.

 

010000

Rockin’ Good Time – UvU2

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Foggy drive to the Nutcracker this morning. YHC showed up at 0500 and planted the flag. There was a group waiting for an extra push. One guy was already out running like it’s no big deal. We took off at 0505 and passed 2 others coming out of 12 Oaks. Back at the AO, YHC passed out the treats for those that just ran. New faces were in the mix for day 2 of You vs. You. There was a challenging workout ahead.

Warm Up:
Warm up lap over to circle with backwards hill runs otw
Good mornings x10
The pickers x10
Sumo squats x20
Slalom x20
Standard merkin x20

The Workout:
Mosey to playground – 3 rotating groups
Pull ups x10 (group rotates when complete)
BTTW shoulder taps AMRAP
Monkey humpers AMRAP
3 rds
*Note to self – stay away from Breach on BTTW as hot air rises and exits quickly. That was the closet I’ve ever came to a merlot during a workout.*

Mosey to top of steps – partner up same size and speed
Partner carry over to gated rock area, switch when needed
Everyone grab a rock – Cussack to track/field

Field long ways for Devin Hester’s (x2 each)
– Rd 1. P1 holds two rocks, P2 does 2 burpees then tries to catch P1, both partners go (curls on the recovery)
– Rd 2. P1 holds one rock, P2 does 1 burpee then tried to catch P1

Mosey over to short side of field
Wheel barrow across field, Switch and repeat back
Broad jump Rockees across field (this was a challenge as most had to modify)
Crab walk back with rock in lap
Curls and Tri’s while waiting on the 6

Running low on time YHC asked for everyone to hustle back with rock across the parking lot for 3 min abs.

Mary:
Canoes x10 IC
X-men crunch x10
LSF into
Protractor

T-Claps (Recognition):
Pikachu(ECEC), 187, Wiggly, H1N1, Messi, Flanigan, Blue Hen, Axe, Cupid, Emeril, Banana Seat
Lottery Prize Eligible: 187, Axe, Emeril, H1N1

Announcements:
Xmas party 2nd Saturday in Dec., UvU Day 3 tomorrow at Possum Trot

Prayer:
Noah’s Ark M, H1N1 good results

Awesome job today PAX! Very moist out there and socks were soggy fast. Looking forward to Day 3 of UvU tomorrow.

BS Out!

Ultimate at Mutiny – Blind as a Bat Edition

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EC: Cupid, LED

FNGs: None

Warm Up: Breach led warmups since YHC rolled back in at 0529 and still had to grab the disc and cones.  Thanks Breach!

The Workout: Ultimate Frisbee!

Mary: Nah, we played right up until 0615.

Announcements: Check Slack and Facebook. Banana Seat’s UvU workout. Q sheet reminder! If you’ve been here a week or a year, you’re as qualified as the rest of us! Come lead the fun. And reach out to those you haven’t seen in a while, you never know what they are going through.

T-Claps: Fram! That guy was killing it today. Great catch to end the game.

Prayer: Noah’s Ark’s wife, victims and families of recent mass shooting, PAX on IR.

Side Notes: An actual glow in the dark frisbee (read: with lights) has been purchased since most of us had a really hard time seeing my current disk. Look for Ultimate continuing even as it gets gloomier, first Monday of every month.

Just One Minute – UvU1

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Day 1 of the You vs. You challenge had 20 HIM getting stronger together. 11 of those chose to start with some EC. YHC passed out some special treats just before the workout to those that completed EC. One FNG was there and one visitor from Carpex made his first trip to a SouthWake AO. A light drizzle came into play during the workout and the PAX was pleased by it. UvU challenge is intended to get guys out of their comfort zone and push harder than normal through the workout. YHC saw that in some guys, others were called out a couple times for walking. Here is how we went down to Paradise City.

FNG: Goya (brought by Emeril)

Warm Up:
Laps while snaking the parking lot with cariocas and slides before circling up with a squat hold.

Work on form
Exaggerated SSH x10 IC
SSH x10 IC
Exaggerated IW into HB x10 IC
IW into HB x10 IC
Exaggerated Mtn Climber x10 IC
Mtn climbers x10 IC
Exaggerated Prisoner Squats x10 IC
Squats x20

The Workout:
Just 1 Min – 3 groups for scout run
PAX will start in lower parking lot for 1 min of scout running then stopping for 1 min of an exercise. Rinse and repeat for 14 mins. Then head towards upper loop and repeat for another 14 mins.

Run, merkins
Run, bear crawl
Run, squats
Run, lunge
Run, monkey humpers
Run, plank jacks
Run, burpees

Head to laps with ramp
Run, shoulder taps
Run, broad jumps
Run, diamond merkins
Run, star jumps
Run, Turkish getups
Run, knerkins
Run, Catalina Wine Mixers

Mary:
Cold Play – Sally with 6 inch hold

Announcements:
See slack and FB, UvU continues tomorrow at The Nutcracker

T-Claps (Recognition):
EC – 187, Emeril, Messi, ShamWOW!, Axe, QWERTY, Yogurt, Go-Gurt, H1N1, Pablo, Banana Seat
Ramp Sprints – Yogurt, Go-Gurt, Snap
Breath Taker – Popinski

Prayer:
H1N1 testing, shootings, PAX on IR

It was a pleasure to lead this morning. Pumped for a strong week. Hope to see more guys out tomorrow pushing themselves.

BS Out!