Friday Fun Run

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QIC: Lucky Charms. A dark rainy morning in the Gloom, 13 solid lads out for a lil’ jog.

Warm Up: Oh that’s so sweet, but No Thank You!

The Workout: Indian Run, 50 x parking bump slalom weave, 50 x parking bump mogul jumps, Indian Run, 25 x Sumo Squats, Indian Run, Fozzy Arm Circles 25 F x 25 R, Indian Run, 25 x Dips, Indian Run, Imperial-walker x 24, Hillbillies x 24, Indian Run, Picnic Table Urkins x 30 & Durkins x 30, Indian Run, Bear Crawl together x 25 in cadence, Side Stradle Indian Run, Balls to Wall shoulder taps x 30, Indian Run, Bunny Hops together in cadence x 25, Indian Run to the PIT, Machine Gun run up stairs, Side Straddle-Hop x 100, Quickfeet down the stairs, Uphill Lunge walk together in cadence x 25, Indian Run

Total Indian Run 3.3 miles

Mary: LBC x 50
Announcements: Blue Ridge Relay meeting 1/22;  Mason Jar; Q-Source starts next week- 3 times available; remember to wear red on Fridays to recognize all deployed military (honor his friend)

Breathtaker 20lb. weight vest, Healing Transitions fundraiser auction:

Pikachu: $100, $160, $200, $225 ***WINNER***

Nemo: $120, $140, $170, $180

Breach: $110, $130, $150, $210

Prayer: Prayer to lead us out: Kid-cracker: (Pikachu) his niece, Evelyn, 14 yrs. old seizures & cancer, ICU @ DUKE PEDS; (Skidmark) Doug Stein, multiple leg injuries while running, wife pregnant; (Roger Roger) his grandfather (97) very ill.

Git your motor runnin’… Head out on the highway…

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Privilege to lead you fellas out there today. Great to see Crab Legs and all in the gloom and second F…

You’ll want to CRANK UP the link below!

Warm Up: Imperial walkers, hillbillies, good mornings. Revved up our engines with some Red Bull Smurf Jacks (SSH from squat position, 3x speed cadence x20). That will crank your tractor, or whatever you got! Mosey to greenway at Grigsby Avenue. More warmups of Fozzio? arm circles (still don’t know if its Fozie/Fozzio/Fonzie?), Moroccan night clubs, stretches.
The Workout: Two Indian run-type workout formations. 1. PAX planks up head to toe with heads uphill. Last PAX runs to front, yells “Down,” entire PAX does one Merkin, repeat until each PAX has run twice. Lots of groaning while holding plank for so long with 28 Merkins mixed in! 2. Good ol’ Guantanimos, again with each PAX running the line twice.

Headed out on the highway (Grigsby Avenue), Lookin’ for adventure. Failed attempt at 2-line Indian run. Lesson: Don’t make PAX THINK in the morning, just let them DO. Found adventure in Park Avenue subdivision–yes Park Avenue. Perfect 1/3 mile block for the Burpee mile: 3 stations of 6 burpees x 3 laps. That’s 54 burpees. Lots of different paces, of course. Thanks to Lucky, Double D, and others for picking up the 6.
Mary: Crunchy Frogs x10
Announcements: $50 for HS Half until Jan 1, when price goes up. UTurn Saturday minimum 5 miles. Hill run at Sugg organized by Boy George.
Prayer: Our brother Crab Legs, who posted today. Double D’s dad, Moby’s wife who’s expecting a little Moby any day now, Noah’s Ark after shoulder surgery, Ausfart, others I’m sure…

Out In Out In Out Out In Out

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Read this to the end, there’s a special surprise announcement!

 

Man, Womble Park was LIT this morning.  60 degrees, raining, and the Pax had a host of options.  In order, they were:

Crazy Time (modified Murph) (4:30 AM): Pikachu, Cowboy
Pre-Ivan Yoga (5 AM): Emeril, Slide Rule
Pre-Ivan Run (5 AM): Dawgpound?  (Dunno, go read the Ivan Backblast for more info)
Pre-Cletus Yoga (5:15 AM): Pikachu, Slide Rule, Kid Cracker, Emeril
Pre-Cletus Run (5:15 AM): Yogurt, Cowboy, Warbucks
Crazy Ivan (5:30 AM): Go read theirs, dunno
Cletus (5:45 AM): Tagged pax (16)
2nd F @ Dunkin (6:45 AM): Not me, sadly

Warm Up:

As mentioned, it’s the first day of winter and raining.  But, true to NC form, it was also 60 degrees.  16 Pax started continued their morning with running the lines on the courts, SSH, Imperial Squat Walkers, Good Mornings, and  5 burpees OYO

Given the Pax’s newfound love of Yoga, YHC opted to do a brief demonstration of what “Yoga” has meant for the EC crowd the past two weeks.  We did a quick 5-10 count of Runner’s Pose, Warrior 1 & Warrior 2, with added time to discuss form and for YHC to figure out right leg from left leg.  Once everyone was limbered up, a slow mosey to the rock pile to start:

The Workout:

Part 1:

Pax went shoulder to shoulder in a plank.  End Pax ran to other end, while everyone else did a Merkin.  Rinse, repeat, two trips through.  Somehow we added up to 30 when there were 16 of us.  Math is hard, friends.

Part 2:

Split into 5 groups of 3 with 1 rock each 4 groups of 4 with 2 rocks each and head to the play ground.
Each Pax does one of:
– Wonderbra, Deadlift-overhead press, Merkin, pullup x5.  Pullups act as timer.
Rotate through 5 times for 25 pullups.

Part 3:

Head to the pavilion for everyone’s favorite Irkins, Derkins, and Dips (+ Bear Crawl).  Crawler acts as timer and everyone rotates through 3x

Part 4:

Reverse burpee indian run (front Pax goes to rear, everyone does a burpee when he gets to back of line) 1/2 around fields.  Regular Indian run back to courts

Mary:

Ain’t got no time for that.

Announcements:

Lots.  Draper announced 8/12K races?  Something something Holly Springs festival.  Something something heartbreak hill.  Something something.  Hit him up on Slack for details 🙂

Slack is, you know it, back.  Guys have been using it more and more.  2nd F lunch today, lots of chatter about the game, 3rd F postings.  Please, if you haven’t checked it out (or you checked it out last year and stopped), give it a try.

QSOURCE
This is a biggy.  We are going to make an intentional effort to do better at 2/3F in 2019.  To that end, we’ll be joining with the rest of F3Nation in a weekly study of the “QSource”, a leadership / human development program.   The 4 broad categories are Get Right, Live Right, Lead Right, and Leave Right.

Pikachu will be leading a group Tuesday mornings, 6:30 AM @ Starbucks (U-Turn location)
Breach will be leading Wednesday evenings, 8 PM @ CBC

Details will be, you guessed it, on slack.  (and facebook too, but it’s the worst)

Prayer:

Many guys were lifted up during prayer.  Focus on building our Shield Lock, the group of 1-3 other men who can hold you accountable because they actually know you.  We’ll be talking about this more in 2019.

Exciting new thingarama:

You made it!  Ok, exciting news.  In 2019, we’re going to revive an old challenge and make it more awesomer.  You remember breathtaker, right?  That 25 pound lump of suck that some poor Pax picked up at Cletus COT and wore to 5 workouts the following week?  Well, it’s baaaackkkkkkk.

But, this time, there’s a t-shirt.  Pax who successfully wear Breathtaker to 5 F3 workouts (EC are not a workout, but other region AO’s still count if you can’t stay in SW) in a week (Sun-Sat, including Ground Pounder!) will get a shirt with their name (and all the other successful HIM names) at the end of the year.  Names will be in order of completion of the challenge, so first week = first name.  If you complete the challenge more than once, your name gets bigger (think word cloud).

“but wait” you might be thinking, “isn’t there going to be a mob trying to get their name on the shirt?  How will we decide who gets to go next/first?”

Have I got great news for you.  We will be auctioning off the next spot in the challenge every week.  All money will go to charity (charities will be chosen throughout the year as part of broader 3F efforts).  Bids start at $50.  Bids will close at Cletus COT.  Might have to call Shredder at Sheepdog to let those guys join in the live auction fun.  There will be a spreadsheet posted online (ahem, slack) to bid ahead of time (even weeks in advance if you want to plan ahead).  But, Cletus COT will always have a live option to bid more.

As a super added bonus/penalty: the pax who donates the most over the course of the year gets to keep Breathtaker.  Put it on the grill of your truck, mount it on your shovel flag, or wear it to bed proudly every night (please don’t wear it to bed, or, like, ever again).  Heck, burn it for all we care, but you earned the right to do what you want with that thing.

So, who’s going to step up to the challenge?  Who’s got the most breathtaker 5 packs in them this year?  Who’s going to wear it FIRST (and who’s going to wear it LAST)?  And, most importantly, what kind of impact can SouthWake have with a $50+ donation every week?

It’s an honor and a joy to be part of this crew.  Let’s go past the magnet (1F)  in 2019, get even past the glue (2F), and start building some dynamite (3F).

Slide Rule OUT

12 Days of Christmas, Foxworthy Style

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EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt

Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly

PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning

Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.

The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).

12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)

No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts

Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.

Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.

Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.

Redneck 12 Days of Christmas

Cletus ’55’

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QIC: The Natural – thank you for allowing me to lead a 5-pack this week.

Warm Up/Workout: Mosey to field by the stage; 20 SSH IC, 20 Mountain Climber IC, 10 BB Situps, 5 Burpees = 55; 20 IW/HBillies IC, 20 Cotton Pickers IC, 10 LBC IC, 5 Burpees = 55; 55 Merkins; 20 LLeg Step Up IC, 20 RLeg Step Up IC, 10 Jump Up, 5 Burpees = 55; Mosey to Hunt Center fence for Bank Robber Burpee (jump the fence and do a burpee)/dips/squats 11’s = 55 each of dips (IC)/squats; 3 rounds of Balls to the Wall/Star Jump; Mosey to tennis courts for sideline Burpee suicide

Mary: Mary including Pickle Pounders, Merkins, Low Slow Flutter, Burpees (to get to 55 for the morning), WWII, others….

COT: Prayers for support, strength, healing, and leadership.

Sticks and Stones

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16 PAX: Overheard during the workout: At STONES, we’re pushing this rock around the whole parking lot? and Wait ’til you get to 30 wonder bras. On INDIAN RUN, I’m confused! At STICKS, Yogurt, you gonna join us on this STICK exercise? And of course, at COT, continued trash talking about Slide Rule and Slack…

EC: 187, Axe, Banana Seat, LED, Warbucks, ChIPs

Warm Up: Mosey to amphitheater

SSH x25, GM x15, triceps stretches 10 sec per side, shoulder stretches 10 sec per side, dips x25

The Workout:

STONES: Mosey to “stone” pile and parking lot

Three laps, arm exercises with counts of 10, 20, 30 at each corners; finish lap with burpees x1, x2, x3

Lap 1: Bear crawl, pushing rock as you go (aka skidmark), arm exercise = 10, 20, 30 curls

Lap 2: Lunge walks with rock, arm exercises = 10, 20, 30 overhead presses

Lap 3: Run/walk with stone overhead, arm exercises = 10, 20, 30 wonder bras

SAND: “Modified Indian run.” Carry 40 lb sand bag as you advance to front of line. I didn’t fully think this on out, so there was lots of confusion. Eventually, I think everyone carried the “baby.” Next time, instead of passing the baby back down the line, the each PAX needs to advance to the front of the line, which pushes the PAX holding the baby to the back of the line. Then, the PAX holding the baby runs to the front. PAX advances one at a time past the baby, PAX with baby runs to front. Rinse and repeat.

STICKS: (firewood logs): Select log from Delilah (Blue Tacoma)

Burpees in “sevens,” carrying stick to top of parking lot, executing burpees, carry back down, execute burpees, rinse and repeat.

Mary: Merkins x20, low slow flutter 20, protractor 45 degrees—hold for 30 count
Announcements: Nemo Ugly Sweater Party Dec. 1, bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble; UTurn, led by Brexit at his 1 year anniversary
Prayer: Crablegs and family, grateful for F3 community and opportunity to lead

Black Friday Cletus

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It was COLD out there this morning.  Between the 20 degree temps and a whole lot of turkey hangover, we had 5 guys post for the workout.  However, we had 120% attendance for 2nd F as The Natural joined all of us as Dunkin after the workout was over.

Warm Up: Jog to the playground for

  • SSH x20
  • Imperial Squat Walkers x20
  • Fazio Arm Circles x10/x10
  • Good Morning x20

The Workout:

3 Phases:

  1. 11 & 22 at the Playground
    Merkins + Pull Ups on the 11 count
    Squat Jumps + In & Outs on the 22 count (by 2’s)
    Pull Up – Merkin – Squat Jump – In & Out, repeat
  2. Go pick up a small/medium rock for Jack Webbs
    1-10 Merkins, 3-30 presses
  3. Head to pavilion for Irkins / Dirkins / Dips
    Start with 1 Derkin, 2 Dips, 3 Irkins, 4 Derkins… up to 12 Derkins
    Then come all the way back down

Mary:
Vitruvian Man Ladder: 1:3 ratio of LBC : Vitruvian Man (ball up, then spread eagle, repeato) up to 10:30
Announcements:
CSAUP, Christmas Parties, Wrightsville & HSHM signups
Prayer:

Be blessed, keep those in need in prayer.

Cletus BackBlast HSHM Prep

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EC: Yogurt and 187 (Slide Rule started late and was almost ran over)

Warm Up: Jog to east parking lot – SSH IC x 30,  Moracin Night Club IC x 20, Mountain Climbers IC x 20, Stretching arms/legs.
The Workout: Broke Back Derkins @ 3 laps with 5 Merkins.   Jack Web’s 1:3 to 10.  Plank Chatter w/ Merkins.
Mary: Double D – few minutes giving pointers on HSHM Lucky Charms – pointers and course overview
Announcements: Yogurt is the new Alternating Q for Cletus – 187 has stepped aside so Yogurt has the opportunity to lead!

HSHM info:  COT will be at 06:30 so we can encourage the Pax that are rucking. Warm up is at 06:50 for Pax doing the 1/2 and 5k. Meet at the start line – Deadbolt will Q warmup. Bring shovel flags and post them at the bottom of the ramp; and pick up the SIX.
Prayer:Double D’s dad, LipSync’s brother, Crablegs, those Injured (Banana Seat we’re hoping you get better quick).

Lite Legs Heavy Arms

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EC: McStuffins, Cowboy, Deadbolt and 187

Warm Up: Job to east parking lot – SSH x 20IC, Moracin Night Club x 10IC,  Arm stretches, Plank Jacks x 10IC
The Workout: Started with a nice long stroll around the parking lot – Wheel Barrel style that is; it was long.  Then, Deadbolt said that was not enough arms work, so we did Broke Back Derkins with a 10 count at 3 laps.  Lucky thought that was super easy so next we did the Merkin Shuffle.  Now that our arms were loose we did 7’s across the parking lot with Derkins and Dips.  We jogged to the tennis courts to do Jack Webb’s with a 1:3 ratio; thought we had time to do 20; but we only got to 10.
Mary: we can say it was the Jack Webb’s
Announcements: Saturday at Ting – LifeTime run (F3 will start at 6:30 the LifeTime run is later at seven).
Prayer: Our Law Enforcement Officers, CragLegs, Clay, Military, Unspoken

Come on Cletus

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Warm Up: Jog to Hunt Hill – Mountain Climbers IC x 20, Round the Clock Merkins, SSH IC x 20, 10 Burpee OYO and Mountain Climbers IC x 10.
The Workout: Partnered up 1 run down Hunt Hill, other doing Star Jumps, followed by Monkey Humpers and Lung Jumps.  Run to grab a rock at the softball lot; partner ran (with rock) to end of lot while other did (with rock): tricep extension, next set LBC, next set box cutters, next set wonder bra, next set LBC, next set box cutters and ended with curls, next set LBC, next set box cutters.  Merkin Shuffle was next at 4 counts thanks to Crosby (as if Crazy time was not enough for him).

Mary: 80% sprints with Catalina Wine Makers and Plank-O-Rama with PAX choice
Announcements: HSHM Shirt Order – order one now!  GNC training run @ 7:00 10/20 for HSHM, CARPEX CSAUP at Bond tomorrow, animal/pet 5K at Braxton Village tomorrow, sign up for Wrightsville!
Prayer: Noah’s Arc and his recovery as well as Crab Legs.  Unspoken