Useless Skin and Acne

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FNGs: None

4 HIMs had the balls to posted to GP on a nice cool morning.  YHC brought the music box. Met a HIM from Spokane Washington during warmup 

Warm Up: 10x3cts of: Good Mornings,  Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches, Windmills

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, Trunk Twists and Ground Pounders. 10x3ct:  Windshield wipers, Box Cutters, Rosalitas, and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of Skull Crushers, 2 sets of 10x3ct Rock Spanks (w & w/o consent), 10x3ct Homer to Marge w/ Rock, Pickle Pounders. YHC decided to tell the most inappropriate jokes he had ever heard between sets.

Partner Rock Planks:

PAX pair up: one does 20 10X3ct LBCs  while the other does Rock Plank then switch

Next Set: one does 10 10x3ct Merkins while the other does Rock Crab Plank then switch

COT: Stretch it out w/ Pigeon Pose, hamstring and calf stretches

Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan,

3 Pax, 2 Doras, 1 Heck of a Workout

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FNGs: N/a
Warm Up: Brief mosey, then circled up for side straddle hops, fozzy arm circles forward and reverse, good mornings, daisy pickers, imperial walkers, and hillbillies.
The Workout: Mosey to the back of the school for a Dora style Murph. Since we had 3 Pax I partnered up with the newest Pax for ease of rotation and counting. 100 pull-ups, 200 merkins, 300 squats, while the other Pax ran around the track.

Rinse and repeat with 100 Dips, 200 Monkey humpers, and 300 plank shoulder taps.

Mary: Mosey back to the front of the school and circle up for around the horn 10 count Ab work.
Announcements: BRR, several upcoming CSAUPs, Travis Manion run next weekend.
T-Claps (Recognition): Santana for making his first trip out to Sheepdog.
Prayer: I took us out

Red Trail of Tears (8/31/21)

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YHC had a very late ask in the evening if I wanted the Q spot as it was open…Sure I said why not. I’d been kicking around a plan in my head for Prison Yard for the past month to shake it up a bit.  So 12 PAX gave it a “try”.

FNGs: None but we had a new guy for some EC…will continue to EH him.
Warm Up: Disclaimer on not really having a plan…but only kind of a plan. Mosey on the red trail to the twin peaks. 7 min jog. SSH 20 I/C
The Workout: 5 modes of conveyance up the first hill past the pond. At the top 2 squats with stack’ems (finished with 10 reps) each time to the top.   Mosey to the bottom do LBC until six is in. Rinse and repeat 5x.  Jog-up, Backwards jog, Bear crawl, Crab Walk (See Facebook post on whether is was ruled as cruel and unusual punishment) and Jailbreak.
Mary: 4 rounds.  Heel taps, half dead cockroach then with each leg up, butterfly, Freddie Mercury.
Announcements: Iron Pax Challenge, 9/11 hero’s run
T-Claps (Recognition):
Prayer: American’s in Afghanistan, Country, Leaders

Flavored Popcorn

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5 PAX for a Q-less Possum Trot but we all pulled it together for a flavored popcorn workout. Great work men! #FreedToLead

FNGs: none
Warm Up: Windmills, Hillbillies, Good Mornings….
The Workout: Headed to the Tennis Court for a suicide-style all court workout.

  1. Gump called Merkins, Bear Crawls, Squats x2
  2. Abacus called Mountain Climbers, Lunges, and Plank Jacks x2
  3. Rollback called Heel Taps, Side Crawls, and _____ x2
  4. Money Pit called LBCs, Crab Walks, and Squat Jacks x2
  5. Moseyed for 3 rounds of rocks

Mary: Around the Horn
Prayer: Abacus 5 month old to actually have a sleep schedule (been there), Santana work issues.

You lika to judy chop?

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FNGs: none
Warm Up: GM’s, Sir Fazio, SSH, DPs, seal and overhead claps
The Workout: mosey to Emerils hill, stack em’ ups, 10 merk, 15 squat, 20 plank jacks, 25 shoulder taps – PAX alternated at the bottom of the hill running up to the light and repeating.  Mosey over to Wescott  to swing by Kung Pao for judy chop lessons.  HIM learned the judy chop, overhead judy chop, LBC’s, low slow flutter, and WWII’s, mosey to the bottom of the hill at Danager for 7’s, star jumps at the bottom, absolutions at the entrance to the neighborhood.  Mosey back for Mary
Mary: homer to marge, american hammer, have a nice day
Announcements: BRR – some stuff that UTI rambled on about
Prayer: military, Afghanistan, Hurricane Ida victims

Bikini Season Ain’t Over Yet

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It’s been a good while since YHC had been to The Nut. Not much has changed. Missed a few 12 Oaks regulars and saw some familiar faces. I was asked upon arrival if I was lost. What a welcome! Anyway, I had planned to do the zero week challenge but later found out it would happen later in the week so I threw something together. Here is how it went down.

Warm up – agility
Air squared
Girl Fight
Windmills
Good mornings

Crab Boil
Crab Cakes x12 IC, crab walked another two spaces, Crab Humpers x12 IC, crab walked another two spaces, Crab Jacks x12 IC.
WWI’s x10
Rinse and repeat backwards

Track – Catch me if you can
Partner up P1 runs backwards, P2 3 burpees then run to catch P1. Switch. Repeat for 4 laps.

Mosey to trailer ramp
Ramp slides up, bear crawl down
R&R opposite side

Mosey to playground
Cindy Crawford
5 pull-ups, 10 merkins, 15 squats, 20 LBCs and 25 toe raises
4 rds

Broad jump 50 yds in front of school

Mary
Alternating v-ups
Heels to Heaven
Windshield wipers
Australian snow Angels
J Lo’s

Announcements on slack.
Prayers for our world.

Again it was great to be back out to an old AO. Thanks for letting me lead today fellas.

BS Out!

3-Alarm 8/24/21 – Fartsack Explained, Gatorade Expired, With Some Dead Animal Stench in Between

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FNGs: Cole (F3 Snooze)
Warm Up: Count off and pre-run announcements
The Workout: 4 miles in Hilly Glen

Back in June, 3-Alarm (Davis) wanted to share a few words before each workout, so he texted me those words for my delivery at the next run. What I didn’t expect was to video myself speaking those words on Davis’ behalf and then sending the video to him for review. Since then, I’ve delivered Davis’ speech every time we have new runners at SouthWake’s best AO (certainly the most joyful). And I’ve embellished it each time with Davis’ approval. Davis also asked us to define F3 terms, so he can participate in the conversation and not be confused by Purple Cobra, Merkin, AO, COT, and of course, Fartsack. Today, @Dumbo entertained all—especially @3-Alarm, with his firsthand account of Fartsacking.

After these standard announcements and a count-off of 12, then 13 with Cupid’s late arrival, we took off. Very impressive seeing 13 PAX run up the street with Davis rolling and the flag waving.

For the second time this month, Davis brought an FNG. This week, we picked up Cole, a senior at HSHS and avid rugby player and sleeper. It took us a minute to find his house, but Davis came through. Cole joined us on a run wearing sweat pants—the big, heavy cotton type that would be great if you were camping in 20 degree weather. But it was 95 degrees out. I asked if he wanted to change and he said no. Cole hammered through the run in spite of bruises and old injuries (broken femur five years ago). At COT, he earned the name @Snooze because it takes several alarms to wake him up in the morning. When asked what he likes to do for fun, he said he likes to chill and doze off, hence the name @Snooze, penned by @Pikachu. Davis had met Cole and recruited him while on a walk the week before.

We also swung by Charlie’s house. Earlier in August, we picked up FNG Charlie—an avid BMX’er and MTB’er, who earned the name @Cash Roll after a BMX trick invented by Daniel Dhers (2021 Olympic Silver medalist, BMX freestyle; and owner/operator of Daniel Dhers Action Sports Complex, right here in little ol’ Holly Springs). Finally, we got going on rhythm with the run. Down Avent Meadows, up Holly Moor. Here, Cole pushed Davis straight up the hill with an assist from Pikachu. This is not an easy hill!

Several runners rotated in to push Davis—Emeril, Dumbo. We stopped at intersections to let cars go by and to keep our PAX together. Pikachu showed us how to climb Holly Thorn Trace, nearly a mile straight uphill, going faster pushing Davis than most of us can run solo. The stop sign at the top is a good spot to rest, catch your breath, and pick up the six. But today, there was the distinct odor of a dead animal. This thing made the landfill smell like roses. After picking up the six, we gladly moved on.

Cupid had the privilege to push Davis back down the hill. On the way back, Cancun found us as he drove his search vehicle through the neighborhood. He and both 2.0s rolled back to the house and set up the splash zone. Maybelline and I bolted back to the house—Maybelline to hop in the car to pick up his son and me to help splash.

Pikachu ran Davis back and forth through the sprinkler. Cancun’s 2.0 Oliver freely squirted just about everyone with a squirt gun and exclaimed the my SUV was not a “truck.” Wild Turkey soaked Davis’ hat and placed it on Davis’ head. Dumbo and others stuck their head in the sprinkler. COT and one burpee by Pikachu and we were done. Finally, after most had left, Wild Turkey and Snooze were enjoying some Gatorade, when Snooze realized it was expired by 2 years! Uh oh. Davis got a real kick out of that. If Wild Turkey and Snooze return next time, we’ll know they are OK. Another successful 3-Alarm run!

Mary: None
Announcements: Done
T-Claps (Recognition): All who posted for the first time today: @Bobby Dall, @Cupid, @Dumbo, @Emeril, @U.T.I., @Yoshi

 

TRX to the MAX

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4 PAX doing some high intensity TRX. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

Split Q: Feel’n the burn

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FNGs: Santana

6 HIMs posted to GP on a thick morning.  YHC brought the music box. 

Warm Up: 10x3cts of: Good Mornings, Imperial Walkers, Hillbillies, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows,  and Ground Pounders. 10x3ct:  Rockies, Windshield wipers, Box Cutters and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of 10x3ct Rock Spanks (w & w/o consent)

Shredder’s muscle shredder

PAX pick out 2 small rocks for the burn:  Way too many Half Curls  and Overhead Tri’s,

x=y+2 Line to line: Lunge to line, 3 squats, lunge to next line add 2 more squats till complete.

Mary @ COT: 2 rounds of PAX taking turns calling out ab exercises (may have missed a few) 10 or 10X3:  LBCs, American Hammers, Heal Taps, Mountain Climbers, Leg raises, H2M, Pickle Pounders, Breast Stroke Supermans, Freddie Mercury, etc

Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan, those suffering mental health issues (particularly loneliness and depression)

U-Turn

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FNGs:no
Warm Up:ssh
The Workout:6.1 miles
Mary:no
Announcements:no
T-Claps (Recognition):
Prayer:USA

https://f3southwake.slack.com/archives/C8X3D5RRV/p1630149673142300