Everyday I’m Shuffling

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9 Pax at varying start times got their 5 mile run this morning.

EC: Just Redenbacher

FNGs: None
Warm Up: Everyone grab some red truck. Did some side to side leg swings and did some front to back leg swings. Some gluteus maximus/minimus stretches and we were off with a reminder to get the 6.
The Workout: The little dipper
Mary: She’s never here. I think the smell keeps her away.
Announcements: 4th of July convergence
T-Claps (Recognition):
Prayer: Tom – 187’s neighbor passed away. Crablegs, his traveling. All those traveling and celebrating this week and weekend. Thankful for our freedoms. Remember how small the F3 community really is. Good support from F3 Pittsburgh and the hospitality they showed Crablegs, spending time not only with him but also his family.

Who’s the Q?

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FNGs: none

10 packs with 1 EC

Warm Up: jog to concession stand. 15 SSH, good mornings, 10fwd 10 back arm circles, arm stretches.
The Workout: Several pitches in for today’s Q.

Aiken legs by Breach- 20 step ups, 20 one leg Squats, 20 prisoner squats

Arms by Gump- dips bear crawl, BTW, bear crawl, dips bear crawl, people’s chair, crawlbear, Erkins ,bear crawl, BTW, crawl bear, erkins.

The Gross by LED- 12 reps of 12 exercises. Lbc, WWII, LSF, Merican hammer, boat canoe, wide merkins, reg merkins, diamond merkins, box cutters, heel taps, burpees, …?….

Rocks by Fonzie-2 rounds of  25 reps curls for girls, shoulder press, chest press, skull crushers, rut rows.

To tennis courts and did 3 runs of vacuum cleaners with partner and 5 shoulder tapes at end of each run.

Mary:Yoga Stretches, alphabet soup
Announcements: 1776 workout, shredders mission support, H1N1 pastor support via GoFundMe.
T-Claps (Recognition): All the men that stepped up to make possum trot a beat down today. Breach for wearing breath taker @1776 workout
Prayer:Noah’s arch, Gumps friend in bike accident, h1N1 pastor and family

Little Game of Frogger

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EC: Peeping Tom, Lite Brite, Pikachu, Lipstick
Warm Up: Parking in the park was not an option and PAX parked across the road on the shoulder.  We warmed up with a quick game of Frogger to make our way in the park.  Circled up for SSH, Imperial Walkers, Good Mornings and Mountain Climbers.
The Workout: Peeping Tom led the front half and took us deeper into the park to find one of Cary’s finest slides.  Pax really wanted to go down the slide but Q had other plans.  Two groups, 1 doing 10 pull-ups while other group did 10 crab cakes. (Rotate) Pax then made there way to the Crowder Pond and found a wooden bridge to do Erkins and Derkins (2 sets of 10 each)  Pax then ventured over to a picnic shelter and did 2 sets of 20 step ups and dips.  Pax found a pickle parking lot and did 5’s.  Diamond Merkins on one end and Q called for Turkish get ups and YHC called a modify for Turkish Star Jumps on the other.

YHC then took over the back half.  PAX went back to the picnic shelter and split into two groups. Group 1 held planks across the picnic tables, while group 2 ran the pickle lot and army crawled under the PAX holding plank hold. We repeated this 3 times.  Pax then moseyed a scenic route around the pond and over to the baseball field.  Pax stuck to the groups and Group 1 held balls to the wall, while group 2 ran the perimiter of the field. Repeat twice
Mary: Pickle Pounders, Homer to Marge and more Pickle Pounders.  Pax then finalized the workout with a return game of Frogger
Announcements: 1776 workouts tomorrow- Womble for South Wake- Bond Park? for CARPEX;  Odyssey October 5th; July 27th CSAUP in Greenvile .  Keep up with Slack and location of next weeks AO.  Good possibility we try and different spot with better parking.
T-Claps (Recognition): Thanks to all for coming out to the Beta Convergence AO!
Prayer: Disco Ducks FIL passed away, Tom Sr. Hernia surgery, Yoga Mat and all families travelling this holiday weekend

Schweaty Cobra

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12 Pax came out for a beatdown at the Purplest Cobra and 5 for EC. It was a schweaty morning. For the second week in a row, Plex rolls up as the EC crew is taking off. Axe hung back last week, but this time we all circled back to pick up our tardy comrade. As the F3 mantra goes: we leave no man behind, but leave no man where we found him. Upon return, we were greeted by the remaining PAX. Mookie said M4L HC’d, but we all know what that means. 0530 hit, no FNGs and we were off.

EC: Warbucks, Dahmer, Plex, Axe, 187
FNGs: Psssh
Warm Up:
SSH
Windmill
Sir Fazio arm circles
We are not worthy
Butterfly
Mountain climbers

Made our way to Dollar Tree by way of: skips, high knees, butt kickers, carioca, side shuffle, and mosey. YHC led PAX to the crosswalk to safely cross the street, but for some reason neglected the do not cross sign. Luckily 187 was there to keep YHC in check.

The Workout:
At the DT, split into 2 groups for an Indian run around DT and bank while other group does AMRAP of exercise(s) called. Rinse and repeat.

Exercises were:
Merkins
Burpees + LSF
Monkey humpers + LBCs
Star jumps + pickle pounders
Lunge walk + homer to marge

Mosey to Lassiter rdby way of the crosswalk. #safetyfirst At Lassiter rd, we lined up for 7s with squats at bottom, box cutters at top.

Mary:
Coal Ash led Mary for us. We did the following, plus some I forgot.

1 minute plank hold
American hammers (several sets)
LBCs
Freddy Mercury

Announcements:
Sign up for Derek Davis 5k https://event.racereach.com/derek-davis-memorial-5k-run – Code “Merica” saves you 10%

4th of July convergence

T-Claps (Recognition):
Plex coming out while recovering from shoulder surgery.
Coal Ash out 2 weeks in a row and continued recovery.
Prayer:
187s friend Tom passing.
Praise for Pac-man’s friend Arthur for healthy baby born at 32 weeks after scare last week.

YHC took us out.

Whole Lot of EC

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10 HIM’s for EC

FNGs:  Kotter –Boot Scoot
Warm Up: Mosey

25 x SSH

15 x Windmill

Sir Fascio Arm circles 10 forward 10 Reverse

10 x Good Morning

The Workout:

2 Lines

Line 1 has rocks and the guy at front of line called out an exercise to do in 10 count cadence

Line 2 (no rocks) guy at front of that line called out core exercise to do in cadence with line 1’s call

Line 1 leader to bear crawl to back of line 2

Line to leader to crabwalk to back of line 1
Mary:

Catalina wine mixer x 10

Windshield wipers x 10

Captain Thor x 10
Announcements: 4th of July convergence. Details on slack
T-Claps (Recognition):
Prayer:

Father of 8 that passed away

Crablegs

Those traveling

Sweat Puddles

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12 men woke for the 4th of July week. No vacation for these men. They were rewarded for their commitment to Paradise City with a 3+ mile beatdown.

EC: Bullseye, Aquaman, Full House, Katniss, Skidmark

FNGs: None
Warm Up: 1 lap warm-up with stops to do 20 Side Strattle Hops, 10 Windmills, 10 Imperial Walkers, 10 Hillbillies, and 10 Sir Fazio Arm Circles forward and reverse.

The Workout: Groups of 3 by speed. 3 man catch me if you can indian runs and do 3 laps. 1st lap the pax does 3 burpees. 2nd lap 4 squats, and 3rd lap 5 merkins.

As groups finished go pick up the 6.

Met at bottom of ramp for 7’s to the top. Burpees at the top and WWII’s at the bottom. Modified mid way to only run half the ramp up.

Mary: Pax stayed in Plank for 8 minutes. During plank pax did right and left arm up, side crunches, Peter Parkers, Pickle Pounders, and merkin clock with stops at 12, 9, 6, 5, 4, 3, 2, and 1. Held plank and then finished with 5 merkins.

Announcements: 4th of July Convergence. New AO off Ten-Ten combo Q with Carpex.

T-Claps (Recognition):

Prayer: Crablegs. Those traveling for the holidays.

 

18 car Choo Choo

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FNGs: Not today

18 HIMs showed up to witness what fat, slow and weak Q looks like 

WarmUp:

20 Fozzie Arm Circles, 15 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 mountain climbers.

The Workout

Jog around downtown block and then down to the rockpile.

While selecting a weapon of fitness, YHC learned he needs to be more clear on what the intent will be:

Although most were of respectable size, I had to question a few HIMs on their choice of rock dimensions (must of assumed we would be making caveman jewelry). 

Rotate around rocks between sets (not necessarily in this exact order).

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists

Leave rocks in the circle and jog a lap around the library and back

  • 2 sets of Rock Press
  • 2 sets of Windshield Wipers
  • 10 Rockies
  • 10 WWIIs
  • 10 Boat Canoes

2nd lap around the library

  • 20 Rock Squats
  • 20 Rock Lunges
  • 10 Star Jumps (187 considered doing these with his rock but then reconsidered)
  • 20 Plank Jacks
  • 20 High Knees
  • 10 Split Jacks

3rd lap around the library

  • 20  Merkins
  • 20 ct Chillcut Planks
  • 20 Freddie Mercuries
  • 20 H2Ms (10 standard, 5 single leg)
  • 20ct 6 inches
  • 20ct Supermans

4th lap around the library

Cusak rocks back to pile and circle up for COT

Announcements:  July 4th 1776 Convergence,  Megan Smiles Charity Event (July 20th & 22nd)- F3 SW made a commitment to support this event.  Wiggly & Slide Rule need a head count this week (Goal is to raise $2,500 which will pay for 1 child to get their smile).

Prayer Requests:  187’s friend Tom passed away leaving 8 kids behind. Prayers for his family and friends. Prayers for Dauber’s interviews. Prayers for healing: CrabLegs and Shredder.

YHC took us out.

4 Miles..Scout’s Honor

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YHC decided to mix it up again at AGS this morning. Pre-Blast promised no more than 4 miles, two less than the standard 6 everyone has come to know and experience on Sunday’s. A lot of familiar faces this morning- A Cowboy with DawgPound, and Cupid. An unoccupied silver sedan, which meant Redenbacher was out getting some EC. Planted the flag and in the corner of my eye see a Bobby Dall sighting. He survived Whiplash yesterday and was looking for some recovery…Unfortunately, for him this morning his workout from yesterday was to be a continuation, but at a different speed, which I’m sure he appreciated..

At the 6am start, we had a perfect 6 to start the morning off right.

Warm Up: Light mosey to the Ivan parking lot. Circled up for prison Squats X10, Mountain Climbers X10, Imperial Walkers X10, Fazio Arm circles 10F\10B, Michael Phelps, HB’s X10. From the Ivan parking lot, mosey’d to the top of Stinson with a Squat hold for the six and while I explained this morning’s menu.

The Workout: This morning we would break out the areas surrounding Womble into segments of accountability. We would first journey to the Stop sign at the bottom of Stinson. When PAX arrive to the stop sign, they would perform 5 Burpees, 10 Star Jumps, 20 Squats, and LBC’s until the last PAX had completed their squats.  From the bottom of the hill, PAX would continue their run back up the hill and back to the top and perform the same set of exercises- 5 Burpees, 10 Star Jumps, 20 Squats, with a Squat hold for the 6. By that point, everyone had a good lather going and YHC called for an Indian run to the left and proceed up Grigsby to the crosswalk just before the baseball fields to the left. PAX did a rinse repeat of Burpees, Star Jumps, and Squats. Then called for a Scout run, where the lead PAX would run their 5k pace as far ahead as they wanted and then circle back to fall back in line. The run continued all the way to the Sugg Farm gates, where PAX did another rinse repeat of Burpees, Star Jumps, and Squats. Squat hold for the six, before scout running it back to the statue in the middle of the baseball fields. Circled up for a set of squats and monkey humpers. Checked the watch, and was going to do it again for the second straight week by making good on my promise of exact mileage and timing. 4.0 miles, no more and no less. Redenbacher questioned whether YHC had an internal GPS.  I guess we’ll have to see what happens next week.

Mary: PAX performed a series of stretches- Plank position performed a right foot over left\left over right to stretch out the calves. Regular Plank, Right Arm Up, Left Arm Up. As we switched to Left Arm, Bernie cruised by to say a hello to PAX. Continued with a runner’s stretch-left leg to left hand, right leg to right hand. Homer to Marge both legs X10, Left Leg X10, Right Leg X10. American Hammers X10. Plank to a Downward Dog with a slight roll back to upright position. As we resumed upright position, Bernie had circled back for some quality COT

Announcements: Cupid shared that Ultimate Frisbee is on the agenda for Mutiny tomorrow. 1776 Workout on July 4th. YHC called a second F at Dunkin Donuts to cap off this morning’s activities.

T-Claps (Recognition): All PAX for holding each other accountable throughout this morning’s workout.

Prayer: Prayers for speedy recoveries for PAX that are injured and for those managing marital challenges. YHC took us out.

Groundpounder- Whats the Deal

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Pax of 9 for a deck of trouble

H1N1, Forceps, Gump, 8-bit, Bubba, Foghorn, Cupid and Breach on the Q, Bullseye for Mary

Warm Up:- Run around the pond and circle up for 22 counts of SSH, GoodMornings, Imperial Walkers, Prisoner Squats and Frankensteins

The Workout: Using the F3 deck of misery we moseyed down the rock pile to get things started with 22 counts of Curls for the girls, Tricep extensions Trunks twists, sumo squats, and Ground Pounders and then 5 card draws.

Mosey to the bathroom shelter for 22 counts of balls to the wall, peoples chair, Australian mountain climbers and seal clap peoples chair.

Mosey to the wall behind the baseball field for some dips, and 5 more card draws.

Snake run up and down the hill and mosey back to the parking lot to finish off the deck and a 4-exercise ab burnout. LBC’s Low Slo Fludders, Box Cutters, and Homer to Marge.

Deck of Misery Cards

  1. 10 Merkins
  2. 10 Mtn Climbers
  3. 10 Shoulder Taps
  4. 10 Wide Grip Merkins
  5. 10 Plank Jacks
  6. 10 Burpees
  7. 10 Squats
  8. 10 Carolina Dry Docks
  9. 100 SSH
  10. 10 Freddie Mercuries
  11. 10 WW2’s
  12. 10 Butt Kicks
  13. 10 Dips
  14. 100 Flutter Kicks
  15. 10 Diamond Merkins
  16. 10 High Knees
  17. 10 Hand Release Merkins
  18. 10 American Hammers
  19. 10 Smurf Jacks
  20. 10 Monkey Humpers

Prayers for Noah’s Ark’s wife and for Crab Legs

Closed out in COT

Holy Toledo! Detroit Meets South Wake

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PAX: ,

QICs: Brexit and UTI

PAX: UTI, 2PAC, Paleo, Colonel, Pilgrim, Klinger, Costello, Mr. Belding, Brexit

AO: Canton High School, F3 Detroit

ECEC: Pilgrim ran to the AO from home ~2 miles.  This guy is impressive.  Great pace.

EC: Paleo (aka The Noid), Pilgrim, Brexit, and YHC

FNGs: There was a guy, apparently this was his second time out but he still didn’t have a name.  He left the workout about 30 mins in.  Something about a crazy Brit running him off…  Oh well…  F3 isn’t for everybody.  ¯\_(ツ)_/¯

Warm Up:  Brexit and I were a little gitty with anticipation and we just jumped right into The Workout.  I guess we can count the mozy from the parking lot to the bleachers as a warm-up.

The Workout:  This mustard-seed has a great AO to start itself off with.  It’s a huge multi-school complex with a turf field and some massive bleachers.  Plenty of room to move around with walls, fences, and more….  Disney – eat your heart out.

YHC started things off at the bleachers.  10 PAX broke up into teams of 2.  Partners started with 10 Patty Cake Merkins, Partner 1 stayed on the ground with continuous LBCs while partner 2 ran to the top of the bleachers and back.  On the return, another round of 10 Patty Cake Merkins and the partners switch place.  The LBCs were swapped for squats as the PAX continued this round robin 3x each.

Brexit was up next with some circuits on the track.  He got us started with one lap around, stopping at one of the short ends.  PAX did 10 Merkins, 10 Freddie Mercs, and 10 American Hammers.  We ran to the opposite short-end of the track and repeated.  2x around the track stopping at either end to repeat the 3 sets of 10.

YHC was back in the game.  Admittedly, I had a winky prepared and must have lost it on the track somewhere.  I remembered the spirit of what I wanted to do next and kept the momentum.  Back to the bleachers!  Partnering up again, Partner 1 went balls-to-the-wall while Partner 2 did 15x Erkins, Derkins, or Dips.  Once the 15 were done, Partner 2 would return to Partner 1 and switch.  Continue through until each partner completed their 15 Erkins, Derkins, and Dips.  YHC went toe-to-toe with 2-PAC on the balls-to-the-wall and fell in defeat on the dismount.  Apologies to Mr. Belding for falling on him and for the immense amount of sweat I transferred to him on contact…  You South Wake boys know what I do.  That’s one way to make an impression I suppose.

Mary:  Brexit took us through Mary and we got to know what these guys were all about with a little plank-o-rama.  We had Pickle Pounders, Freddie Mercs, Diamond Merkins, Lieutenant Dan’s, Carolina Dry Docks, and LBCs to name a few. These boys are alright!

Announcements:  Continued support for Detroit as they work to grow their mustard seed.

T-Claps (Recognition):  Thanks to F3 Detroit for the warm welcoming and allowing us to lead.  It was a great day.  They could use some work on their weather though, awfully NC-like right now.

Prayer: 2 PAC took us out.  We are all thankful for what F3 brings to our lives and pray to see it grow in Detroit so that it may provide for others what has provided for us.