A cold mist and the lights of the Womble Park made for an eerie gloom. The temp was a long way from the 70’s last week but 6 Pax still posted.
Warm Up: 1 mile
The Workout: some worked on the murph and others focused on core and stretching
Mary:
Announcements: 2.0 workout
Prayer: Shredder, Crablegs
A “BREATHTAKING” morning with Spring Peeper season right around the corner (see following link): Frog
Warm Up
A fun jog around the track and up the small hill to the soccer field for warm up consisting of: Good mornings, daisy pickers, SSH and Frankensteins
The Workout
Jog to the rock pile and John Cusack to the parking lot
Rock suicides with curls for the girls and overhead press
11’s with Wonder Bras > jog around bathrooms to pavilion > Derkins
John Cusack rocks back to rock pile
Jog to tennis courts for partner jumping burpees
Mary
WWII, Freddy Mercury’s, Homer to Marge and Have a Nice Days (with meditation, prayer and reflection)
Announcements
NC Spring Classic 8K and 16K April 27th. Get 10% off with F3SW2019
7th Annual F3 Raleigh Mule is the same day as the Wrightsville Half/Full Marathon
Prayer Request
Crab Legs; Shredder and the many sick people out there
Another day in Paradise…City that is. 13 total PAX showed up to get stronger in a drizzling gloom this morning. We lost one about mid-workout due to some health concerns. Flag was planted, speaker was hidden, no FNG’s. Let the party begin!
Fartsack: ShamWow! (late scratch)
Double Fartsack: Crosby (EC + HC)
Warm up:
Run up to top parking area near tennis courts. Carioca, both sides.
Smurf Jacks x20 IC
Windmills x10 IC
Bat Wings x20 IC (4 sets)
Daisy Pickers x10 IC
The Thing:
Partner Up
Miyagi Merkins x20 (Always look eye) – head up for better form
Mosey over to parking spaces near restrooms
Wheelbarrow the parking lines with 5 merkins at each corner facing the same direction, switch partners, Rinse and Repeat
Mosey over to short wall at top of ramp
P1 – Box jumps x15
P2 – Monkey Humpers x15 IC
BTTW Beast Mode – shoulder taps on 1 & 2, vertical shoulder press on 3 & 4 x10 IC
Side step squats down the ramp. Sumo squat then tight squat alternating about 20 yds, lunge about 20 yds, then run to bottom of the ramp.
At the bottom of ramp. Contra burpees (add 1 merkin each rep) x10 (45 total merkins)
Ramp suicides. 4 cones. Run to 1st, run back, run to 2nd, run back, etc… squat hold for 6 when done at bottom
Mosey to lower parking area
Nipplers x10 IC
Right leg up nipplers x10 IC
Left leg up nipplers x10 IC
Hand release merkins x10 IC
All with no break, stay in plank
Mosey back to bball court
MARY: 6 mins 47 secs of Mary (Length of Paradise City song by GnR)
Start at the beat drop
Freddy Mercury x28 IC
Stop at first whistle blow
Start at singing
American hammers x15 IC
Stop at course
Start at guitar riff
Box Cutters x18 IC
End at course
Start at “So Run”
LBC’s x29 IC
End at drum roll
2 min warning, all IC double time, start at fast part
Homer to marge x20
LSF x20
Pickle pounders x20
Talked about RESPECT factor. Men that are over 50 doing in F3 should be an inspiration to the younger guys. For me to even think about doing F3 for another 10+ yrs and reach 50 would be a challenge. Use these men to lean on. They have been around the block a few more times and can share wisdom to all of us. Hats off to you guys!
Name-O-Rama
Announcements:
See FB and Slack today for updates, Fritter Foundation should have big induction this Friday (especially since M4L is paying)
Prayers:
Shredder should get results today, Crab Legs and those battling ALS, all of our marriages (V-Day this Thursday)
Thanks to Skidmark for accepting my Q request at PC. I hope everyone enjoyed the new stuff and the Mary session left you pumped up for the day. It’s great to see so many new PAX there. Blessed that I could lead this morning.
BS Out!
13 men got stronger at U-Turn on Saturday morning. Aquaman couldn’t remember all the names so I did my best strava stalking to capture the Pax.
Warm Up: The usual I suppose
The Workout: Standard 5 mile loop with some modification
Mary:
Announcements:
Prayer:
A brisk 28 degrees at game time. Clear skies with hints of orange provided the perfect backdrop to what would be one of the best sunrise runs of the year at AGS. If you haven’t posted yet to this AO, you need to try it at least once. I’m not just saying that as the Q, but honestly, there is no better way to start your week than with some miles to clear your head…oh yeah and the gem of AGS- the sunrise views.
Flag planted as Deadbolt arrived. He was then followed by Coal Ash, who was seeking his first AGS experience. Lipstick was a late scratch on Slack and no sign of Kid Cracker, who had shown some interest in running the Bass Lake route based on an earlier post to social media. Not sure if he ran it this morning, but hoping he was committed and not motivated. YHC was open to an audible this morning if majority of the PAX wanted to run the lake, but the 3 PAX that were present decided on the hill route that was planned for this morning.
6:30am hit and started with the following warm up.
Warm Up: Light jog to far end of the lot w\Carioca back left to right and then switch right to left at the half way point to the start. YHC gave quick instruction to follow to the paved path around the soccer fields, stopping at the picnic table shelter for Imperial Walkers x10, then a quick mosey to the Crazy Ivan lot for Prison Squats x10, another quick run to the 3 corner for Hillbillies x10. PAX then performed toe walks\heel walks to stretch the calves. Butt Kickers with alternating Frankenstein walks back to the parking lot starting point.
The Workout: This week’s route started us downhill on Stinson. At the top of the hill, we took a left on Bass Lake and proceeded straight to some new territory- Rhamkatte. Always driven by it, but have never run it. After the views we saw today, we’ll be back. The new territory provided a gradual incline on the aptly named Jones Hill Road. To the right, you could see the glow of orange, pinks, and blues of the sky in the distance as if it was beginning to catch fire. PAX rounded Jones Hill Road to the end of the construction and pushed up Old Ride Drive now with the sunrise on the left. Proceeded downhill, taking a left on Holly Springs Road and then a right on Linksland. Heading down Linksland, PAX took a right on Salem Ridge. This provided just enough distance to mentally prepare for the the two hills YHC planned for miles 5 and 6, up Bass Lake and then eventually back up Stinson. As we approached Stinson, Coal Ash came back to pick up the six, first YHC, then Deadbolt. All PAX gave each a look at the top of Stinson, knowing that we had a little less than a mile and one more hill to climb. “One more, let’s do it” was the call and tackled the hill together. As we reached the first lot (Crazy Ivan lot), performed one last loop to pick up the 6 and then attacked the last stretch with a jail break. A great push by Coal Ash who helped YHC find another gear I didn’t think I had. As the saying goes “Iron Sharpens Iron”.
Deadbolt proceeded forward (YHC short changed him on the route) at a solid pace half way around the soccer fields, with PAX continuing to follow. I was hoping for a cool down run during this segment, but it felt more like a continuation of the jail break. #strong
Quick walk back to the tennis court lot for COT. Was joined by Farva, who got a Ruck in this morning around the Lake. A great way to start the week and an even better way to start the morning.
Mary: Stretches w\mumblechatter
Announcements: Wrightsville Half-Full\The Mule March 9th. Carpex Dad 2.0 workout next week Bond Park. Tobacco Half Marathon-March 17th
Prayer: Shredder-praying for a speedy recovery. Double D’s dad, Moby’s Dad. Deadbolt took us out.
24 at a warmer than usual early Feb edition of Disney as YHC returned as guest Q to bring back a popular workout from last year, and straight out of the F3 exicon, The Red Barchetta. Named after a classic song by Canadian rock legends Rush, the workout is meant to get he heart rate up and keep moving. The song, by the way, is based on an excellent short story about a time in the future when we have “motor laws” making it illegal to go joy riding in a classic sports car. A young man gets his uncles red barchetta out from storage in a barn and heads out on the open road, through the mountains.
5 on EC Nemo, Deadbolt, Warbucks, Lipstick and Pikachu
Warm Up: Quick jog around the field, standard round of w/u exercises in the lot with a built in preview of the sequence of exercises in the main event.
The Workout: Mosey to field, take spot on the line. 100 yard dash, 100 IC SSH, 100 yard jog back. 75 yard dash, 75 IC Mt Climbers, 75 yard jog back. 50 yard dash, 50 IC LBCs, 50 yard jog back. 25 yard dash, 25 Merkins, 25 yard jog back. 10 yard dash, 10 burpees OYO, 10 yard jog back. Took a lap around the field to cap it off.
Mary: Quick sets of standard mary exercises, keeping the heart rate going (we moved fast)
Announcements: Check your facebook and slack – lots going on
Prayer: Moby’s dad, Crableg’s friend, took a silent 10 count for unspoken and YHC took us out.
Great effort by all who posted, That’s a deceptively challenging workout and everyone just kept moving. Honor to lead, as always.
Welcome Foghorn – virgin to GP. Lots of mumble chatter with sexual innuendos today as we worked out – guess there is lots of excitement about Valentines day.
Warm up
10’s – Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills. Stretch it out with Pigeon Pose.
30 Prisoner Squats.
Mosey to the Bathrooms
4 Sets of Wall Sits 10 ct down the line
4 sets of Balls to the Walls 10 ct down the line
30 Squats
The Workout
Mosey to the Rock Pile – rotate rocks between sets. Pumpkin Spice decided to grab Texas which was a beast of a rock- Thanks Pumpkin.
30 Al Gore Squats
Throw Rocks back to pile and circle up for COT
Announcements: Pumpkin’s M is conducting a talk with 25 pastor’s wives about sex today. Lucky man Pumpin. 4th Annual F3 CSAUP at ATT today.
Prayer Requests: Pumpkin Spice is experiencing constant ringing in his ears and may need hearing aids, Dauber’s Daughter is running 4X8 at States today at noon. Forceps asking for continued prayers for his marriage.
Forceps took us out
Fresh off a week in Costa Rica, I (Yogurt) mimicked surfing in this arm-intensive workout.
Warm Up: Mosey around Hunt Center to front parking lot; SSH 25x; Arm circles 10f/10b; 5 burpees OYO
Mosey to tennis courts. Local surfers would stretch before hopping in the water. Leg stretches: Flat on back, knees up to 45 degrees, left ankle to right knee, gently pull left knee toward right shoulder, feel in the buttocks. Opposite side too.
Star stretch: flat on back, arms extended overhead, left knee up to 45 degrees, drop left knee over right, extend. Simultaneously, reach left arm out to left. From above, you are forming a plus sign. Opposite side too.
The Workout: Mosey to softball field, right field foul line. Got our bearings in the darkness with a quick wheelbarrow out to hula hoops. Switch partners and back.
Workout mimicked paddling out and surfing in. When paddling out, often you have to sprint. You must hammer to make it past the breakers and into the lineup.
Workout: Elevens with squats and Catalina wine chillers. On shore side, squats. Sprint to paddle out. While in the lineup, Catalina wine chillers. Catch a wave and ride it in! Rinse and repeat with Elevens as count.
Mosey to dirt parking lot to ride the tides. How many tides are in a day? Typically four–high, low, high, low
From greenway (low tide side), run to paved driveway (high tide side): 12 Merkins to represent high tide at 12 o’clock; run back down to greenway (low tide side), 6 Merkins to represent low tide at 6 o’clock. Rinse and repeat until we did a couple of days’ worth of tides.
Mary: Mosey to tennis courts. Ab work: Hammock without the hammock 20x; Superman arms to side 15x, arms overhead 15x. Pickle pounders 20x. Low slow flutter 20x. Box cutters 15x.
Announcements: Long a** run Saturday, see FB or Blue Hen for details
January Breathtaker: Over $1,000, tons of clothes, and workout participation for Healing Transitions
February Breathtaker: ALS. 2/9/19 Bid goes to “Men from Fuquay,” bidding $500 goes to Gump
Prayer: Shredder knee injury, Moby’s dad
Welcome FNG Edgar, who is now F3 E squared!
It was a big day. Record attendance at Ivan, Clydesdale duel and Fritter shirts are in.
Warm Up:
Quick lap around the parking lot and then circled up for the following:
Side Straddle Hop
Mo Rocking Night Club
BatWing
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Seal Claps
10 Overhead Claps
The Workout:
Well there was a lot more people than, the workout the Q had planned, could handle. Audible to the following Dora to get things started.
Partner Up. Each Pax in the group did 100 Swings, 60 Pistol Rows and 60 Bench Presses. While one pax was doing the exercises the other pax John Cusack, Tricep Extension or Bicep Curled themselves around the parking lot.
We then circled up to the following. I’m going to miss something so I apologize ahead of time.
10 Man O Makers. Boy I love this exercise.
Midget Love Handles
Seated Shoulder Presses
Flat on your back Kettlebell raise with crunch
Mini Turkish Getups. This is a fantastic Ab exercise.
LBCs
Low Slow Flutter Kicks
Low Slow Pickle Pounders
Midget Love Handles
Mary:
Yoga stretches to prepare ourselves for the duel to follow Cletus.
Announcements:
ATT Run tomorrow.
Prayer:
Jimmer who had eye surgery.
Moby’s dad
Crab legs
Burford and his recovery
Shredder
Everyone to have a healthy run tomorrow.
Pax of 7 came out to enjoy the spring-like temperatures and a co-Q by Beater & Dovetail featuring black snakes, running backwards, and combatives.
EC (aka Beater’s Run at 5:15)
Warm Up:
Arm and leg stretches, good mornings, imperial walkers, hillbillies, OYO burpees, black Snake run around the school.
The Workout:
Modified Nolan Richardson: partner workout, one is working on reps while the other backpedals 50yds, does a Bobby Hurley, then jogs back. Partners switch and keep going until rep target is hit:
Combatives: sticky fingers/circle blocking/circle blocking with punch
Mary:
Outta time but had gotten in the situps in the workout
Announcements:
New workouts Monday & Thursday, ATT run Saturday, Deadbolt looking for a few PAX to help with the Military Family Symposium on 2/23 at Hope Community Church.
Prayer:
Shredder; Crablegs; Fonzi’s wife who was on the scene for a horrible motorcycle accident and is struggling with sleeping and other effects of the experience; Fonzi and 16-Bit’s friend who is taking care of his few kids under 4 while his wife is seeking mental care away from home.