A Long 45 Minutes

/in /by

10 PAX got stronger this morning at Purple Cobra with 6 for EC. There was an LED appearance as he attempts to get back on track for his annual post goal. Sparty returned to start his 2nd week with F3. YHC wanted to mix it up and brought a circuit workout (after scrambling to find a timer at 4:30 this morning that was up to the task). My first F3 post was at a circuit style workout by Breach, so I figured I would share my painful memories of this day with those lucky PAX that showed up. The rain held off for most of this morning’s workout, but started coming down pretty hard during Mary to cool us off. This morning was surprisingly quiet with little mumblechatter so I assume the PAX got their money’s worth. No merlot, but I did get Pablo to comment that it seemed like a long workout. F3 starts and ends on time. Lucky for us, the last circuit ended right at 0615.

EC:Warbucks, Shamwow, Dahmer, Sparty, LED, Pablo

Warm Up:
5:30 hit and we were off on a mosey to goodwill. Upon arrival we did:

SSH x30IC
Sir Fazio Arm circles x10 forward x10 IC
Windmill x10 IC
Mountain climbers x10 IC

The Workout:
Mosey long way to loading dock for some circuits.
Circuit: 45 sec AMRAP, 15 sec rest. Stopping when we heard the airhorn.
Round 1:
Monkey humpers
Merkins
Jump lunge
Shoulder taps
Prisoner squats
Carolina dry docks

Recover

PAX grabbed 2 rocks each for round 2:
Shoulder press
Curls
Triceps
Dodo bird
Wonder bra
Curls

Pile up rocks at end of white line. PAX spaced out along line and did American hammer passing rocks down line and back.

Block Webb’s 1:3 up to 6:18 because we could not do any more.

PAX made 2 lines, pile rocks in front of each line.
Plank hold while 1st in each line sprints 2 rocks back, 1 each trip until rocks were returned. Many plank exercises were called.

With a few minutes remaining until Mary, we did:
People’s chair x20 IC
Bear crawl across loading dock, crab walk back
People’s chair x20 IC

Mosey to start.

Mary:
Mary circuit – 45 sec AMRAP, 15 sec rest
It was at this point the rain started coming down pretty hard.
LBCs
WWIIs
LSF
Freddy Mercury
Flappy bird
Boat canoe (because it’s pouring and M4L requested it)

Announcements:
ShamWow and Dahmer posting at Healing Transitions Friday and collecting items.
F3 Nation chooses Slack as official commz channel
Sign up to Q Purple Cobra

T-Claps (Recognition):
Sparty strong start to F3.
ShamWow, Dahmer, M4L for posting at the Arena. Need more guys to do this!

Prayer:
Crablegs, Shredder, Double D, Healing Transitioners

YHC took us out

GOODWILL all around!

/in /by

PAX:

187, Buford, Chips, Dahmer, Dawgpound, Deadbolt, Dumbo, Emeril, FNG “Dumbell”, FNG “Sparty”, Full house, Lipstick, Maybelline, Midget, Mookie, Nemo, Particle Board, Pikachu, Sandlot, ShamWow!, UTI, Warbucks, Yogurt

23 STRONG showed up for what looks like it might be the coldest morning we’ll have in April.  Pre Blast conjured up 9 HC’s to which all 9 were present and accounted for – Dahmer and Dumbo with FNGs in tow.  7 made it out for the EC including FNG “Sparty” while UTI ran from home to Purple Cobra for his own EC.  Day 2 of Virgin Q week and everyone stepped it up with attendance beating out yesterday’s impressive showing at Downtown Train.  Lots of sounds and smells permeating from this group of PAX on this cold morning, but we didn’t lose anyone to the HT John today –   Lipstick did find a new porta John behind HT for future consideration though.  YHC was proud to lead today – thank you to everyone for support, encouragement, camaraderie that I have experienced since joining F3.  (187 – special thanks for introducing me to F3).

EC:

Chips, Dahmer, FNG “Sparty”, Maybelline, Pikachu, ShamWow! & Warbucks.

Warm Up:

Started with a warm-up run around the Harris Teeter building and circled up near the gas station.  Per Dawgpounds Downtown Train request the day earlier we started off with 5 burpees OYO.  Those were followed by Hairy Rockettes (10), Daisy Pickers (12), Imperial Walkers (10), & Hillbillies (10) all in cadence.
The Workout:

We moseyed over to the Goodwill store parking lot where everyone partnered up.  Partner 1 remained at Goodwill and performed People’s Chair while Partner 2 ran around Goodwill toward Planet Fitness and the sidewalk heading back towards Sunset Lake Rd – once on the sidewalk the Pax was greeted with sidewalk chalk instructions to Bear crawl up the sidewalk until they reached the next instruction to start running again making a full loop around and back to Partner 1 they switched places. This was repeated for 4 exercises: People’s Chair, Merkins, Monkey Humpers & Mountain Climbers.  Those that finished early did plank hold to wait for the six. Starting to get close on time we moseyed back over to parking area near gas station and circled up for Mary.
Mary:

LBCs (15), Low Slow Flutter (15), American Hammers(15)
Announcements:

This Saturday (4/6) Southwake F3 Dad & 2.0 workout at 9am.  Starting today at 9am you can sign up for the F3 Dad’s Camp.

Prayer:

Prayers for Crablegs that he gets accepted into the new Drug Trial.  Thoughts and prayers with Shreader.

Recover on the Mosey

/in /by

13 PAX braved the wind and the rain and joined YHC for a Purple Cobra beatdown. 5 PAX for EC. Flanigan and Blue Hen made the trek across town to see what all the hype was about. Dutch Oven posted after his first post at Ground Pounder Saturday. Lucky made him feel right at home during the 1st set of people’s chair.

EC: Chips, Dahmer, Maybelline, ShamWow, Warbucks

Warm Up:
Warm up lap around the gas station, then circled up for:
SSH x25 IC
Sir Fazio arm circles x10 forward IC
x10 backward IC
Mountain climbers x20 IC
Moroccan night club x10 IC
Windmill x10 IC

The Workout:
Wasting no time, we jumped right into it. Partnered up and wheelbarrowed to end of lot and back, switching as needed. When switching, 1 monkey humper, incrementing by 1 each switch (up to 10). Lunge walks back to pick up the 6.

Mosey to loading dock. Split into 2 groups, alternating exercises.
3 rounds of:
Partner 1: Peoples Chair
Partner 2: Sumo squat x20

Recover on the lap around Harris Teeter

3 rounds of:
Partner 1: BTTW x10 IC
Partner 2: Derkins x10

With lots of strange sweat stains on the wall, PAX mosey’d to the Goodwill parking lot. Partners bear crawled opposite directions around the parking lot and did x10 brokeback derkins when they met. Then jog around lot and do x10 derkins when reunited. Repeated until YHC called it after roughly 2 rounds.

Mary:
Plank hold indian run halfway across parking lot
Guantanamo’s across 2nd half of parking lot
Circle up for:
American Hammer x20 IC
LBCs x20 IC
Have a nice day x20

Announcements:
Tiger Blood grand opening this Thursday @ Holly Ridge Middle – 0530
North South Convergence Saturday @ Pullen Park – EC 0600, Main 0700
#F3MentalBattle discussions during COT tomorrow at all AOs
Dumbo thinks Auburn will beat UNC

Prayer:
Full House’s dad, PAX struggling with mental health issues

The Longest Balls……To the Wall

/in /by

Pax of 17 came out in the gloom at PC. Good job men.

Warm Up: Jogged over to near Planet Fitness on Lassiter Road.  A treasure chest of stolen retaining wall bricks from Target were in an SUV. Circled up for Sir Fozio Arm Circles, Imperial Walkers ( I did hillbillies), Good Mornings, and some hamstring stretches.

The Workout:

Pax paired up with one doing exercises  at bottom of Lassiter Rd while the other ran up the hill to intersection at Sunset Lake road.

Exercises to include 100 Merkins, 100 Curls For the Girls, 100 Squats, and 100 Overhead Presses. Variation of plank hold to wait for the 6.

This was repeated with 50 Merkins, 50 Curls for the Girls, 50 Squats, and 50 Overhead Presses. Variation of plank hold to wait for the 6.

Pax jogged over to behind the cleaners to hold Balls to the Wall for each Pax to perform a slow or fast 10 count.

This was repeated with Peoples Chair 10 count down the line.

Jogged over to starting area for some Mary.

Mary: 30 count low slow flutter, 30 count of pickle pounders, 30 count of superman, 30 count of alternating superman.

Announcements: Thursday Q school 6:30-7:30 Womble. Work day for Crab legs this Sunday 2-5pm. Tube socks is playing in a hockey tourney to raise money for RPD officer shot.  Smile more complain less 5K 5/11/19 9:00 am at Harris Lake.

Prayer:Crab leads, Shredder, and unspoken prays.

As Seen on TV

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13 PAX came out for an “As Seen on TV beatdown”. There were no Slap Chops, Snuggies, or Shake Weights, just ShamWow and YHC leading the PAX. 4 PAX for EC and Full House’s 2.0 (FNG) joined us for the Main Event. Welcome Halfway House!

EC: ShamWow!, Dahmer, Maybelline, Warbucks

Warm Up:
High knees across parking lot, butt kickers coming back.
SSH x50 IC
Daisy Pickers x10 IC
Hillbillies x15 IC
Mountain Climbers x15 IC
Downward Dog
Right of Left/Left over Right

The Workout:
A quick safety disclaimer and we mosey’d down the street to Sunrise. Plank hold and SSH x25 IC for the 6.

Partner up. Start in middle of lot for 11’s. Pattycake merkins in middle. Partners run to opposite ends of lot for burpees. YHC had more planned, but called an audible to get PAX back for Mary. Mosey back to start with 1 stop along the way for tempo dips x25 IC.

Mary:
Down dog holding for the 6
Shoulder Taps x10 IC
Homer to Marge x15, x5R, x5L
Freddie Mercury x25 IC
WWII’s x20 IC
Have a nice day

Announcements:
See social media.

Prayer:
Quick recovery for Shredder. Passing of Atlantic Beach Fire Chief Adam Synder. Puddles mentioned F3 Carterico may do a CSAUP in his memory.

Rest up now ya hear

/in /by

It was a cold morning, but that didn’t stop 17 PAX from posting with 8 for EC including 1 FNG. Welcome Dahmer! This beatdown was another Wrightsville friendly event with a focus on stretching and a lot of core work (sorry Mary). Before EC was over, Skidmark was tired of questions of why he wasn’t resting. Crosby also brought out his 2.0, Gumby, to celebrate an 11th birthday. When YHC was 11, there was no way you could get me out of bed before 5am in 30 degree weather to go workout. T-claps Gumby.

EC: Skidmark, Crosby, Gumby, Maybelline, ShamWow!, Aquaman, Warbucks, FNG Dahmer

Warm Up:
Run 10 yards and circle up for:
SSH x20 IC
Standing pigeon (alternating legs)
Leg swings each leg – forward,back,front,back x10 IC
Calf raises x10 IC
Lunge walk to the …. island with an elm tree

Standard warm up lap

Circle back up for:
Sir Fazio arm circles x10 forward/ x10 backward IC
Moroccan night club x10 IC

YHC joined the circle for 2 rounds of howling monkeys. With legs burning and PAX howling, we mosey’d over to the Goodwill lot.

The Workout:
PAX split into 4 groups for some core-centric 4 corners. 3 rounds x10 IC and a 4th round x20 IC.

Corner 1: Boat canoes
Corner 2: Shoulder taps
Corner 3: Low slow flutter
Corner 4: Pickle pounders
Center: Merkins

Mary:
Mosey back to start. Circle up for:
2 rounds of x10 IC Fire hydrants and Homer to Marge. Repeated x20 for round 3.

It was at this point that Crosby alerted the PAX of Gumby’s birthday, so 11 burpees OYO in celebration.

YHC led PAX in some stretching to finish up:
Quad stretches
Toe touches – right over left /left over right
Downward dog
Runners pose
Pigeon pose

Announcements:
Wrightsville 5k, Half, Full marathon this weekend.
Raleigh CSAUP the Mule this weekend
F3 Dads workouts 1st Saturday each month. Need 2 dads to led each workout.
Sign up to Q a workout – link.  Site Q’s shouldn’t lead every week. Step up PAX! Speak to your local site Q for more details.

Prayer:
Safe travels and health for PAX running Wrightsville
Unspoken

YHC took us out.

Friendly New Site Q

/in /by

This morning marks a new era in the brief history at Purple Cobra.  YHC took over as site Q following Peeping Tom’s reign of terror.  PAX of 22 showed up to partake in the fun with 6 for an eventful EC. Chips made an early departure after a (hopefully minor) injury during EC run.  T-claps to Emeril and Pablo for getting him back safely in proper F3 fashion.

Warm Up:
Standard Warm-up lap

SSH x25 IC
Imperial Walkers x10 IC
Hilbillies x10 IC
Morocan Night Clubs x10 IC
Windmills x10 IC
Mountain Climbers x10 IC

The Workout:
Mosey to Goodwill lot to meet some new friends. PAX circled up for:
Jack Webb 1:3 up to 10:30
Recovery lap around lot
Dan Taylor 1:3 up to 10:30
Recovery lap around lot
Captain Thor 1:4 up to 10:40
Recovery lap around lot

PAX then showed off some moves during Hey y’all watch this. PAX called out:
5 burpees
10 Freddy Mercury IC
10 turkish getups
10 diamond merkins
Catch Emeril if you can – good work Dumbo!
10 wide grip merkins
10 reverse merkins
20 pickle pounders

YHC was exhausted, so PAX mosey’d back for Mary.

Mary:
Homer to Marge x10 slow
Fire Hydrants x15/leg
Low slow flutter x10 IC
LBCs x20 IC
Have a Nice Day

Announcements:
The Mule 3/9, 2.0 Workout this weekend 9am @ Womble

Prayer:
Chips, Lipstick’s Mother in Law, Officer Ainsworth, Crablegs, Mobie’s dad

YHC took us out.

So Long But Not Goodbye

/in /by

Awesome turnout for YHC’s last time as Site Q at Purple Cobra.  New management starts next week with Warbucks at the helm!

It’s truly been an honor to lead and I look forward to the continued fellowship of all the PAX in South Wake even though I won’t be around anymore in the Gloom on a regular basis.  Carpex isn’t that far.

 

Warm Up: We started with an FNG and after the disclaimer we did the usual warm up lap around and then back to the flag to circle up for the following:

Good Mornings ICx15

Fazio Arm Cicles ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Mountain Climbers ICx15

It was then that we noticed the the FNG had left.

The Workout:  Partnered up for wheelbarrows

Partner 1 about 7-8 parking spaces down, pause for 10 nipplers, then finish to the end of the embankment

Partner 2 switches and we head back to the start

 

We then divided into two lines and did a long Indian Run to the Jiffy Lube guardrail.

When we arrived we partnered back up again for 10 derkins, erkins, and dips while partner 2 did LBCs.  Each partner did their reps and we decreased each set by 2 until we both completed everything.

 

Mosey over to a new hill that YHC found over next to the new Planet Fitness.  We kept our partners for Burp Back Mountain.

After each group reached 100 burpees we got back into our Indian Run lines and made our way back to the flag for Mary.

Mary: WWIIs ICx15

Have a Nice Day!

Announcements:

Crosby is playing at 11pm Saturday I think?  Please ask him for more details.

Undisclosed and Unofficial Beer Mile at 4pm on Sunday?  Meet at the town hall – again check with Crosby for more details.

Last year M4L and DB participated in the Hope Community Church Military Family Symposium. F3 Southwake had a small booth where we talked to military service members and spouses. We headlocked a few FNGs. They have asked us to come back this year – it is Saturday morning 2/23/19 from 8:30 – 12:30. We need a few #HIM to man the booth. We don’t need a commitment for the entire 4 hours.https://docs.google.com/spreadsheets/d/1nu4TYt7EyMpW9ZC6Ixgt_aiS4BWVDbEwVEEvKgjfURA/edit?usp=sharing

Prayer:  DB took us out

Crablegs, Moby’s Dad, UTI’s Dog, Shredder, Buford, unspoken

Roses are red, Dora’s fun too

/in /by

After a pre-blast poem and the disclaimer of running, PAX of 8 got stronger this morning at Purple Cobra.  YHC led a Dora style beatdown to keep everyone warm on this cool raining morning.

EC: Emeril, Warbucks

Warm Up:

Warm up lap around the gas station and circled up for:
SSH x30 IC
Good morning x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Daisy Pickers x10 IC
Moroccan Nightclub x15 IC

The Workout:
Broke into 2 groups of 4 for an Indian run behind Harris Teeter and over to the back of Planet Fitness parking lot. PAX partnered up for a Dora style workout.
Partner 1 did exercises while partner 2 runs to end of parking lot and back until all exercises were completed. YHC couldn’t remember star jumps, so PAX got a short break before the pain began. Dora (shapes edition) consisted of:
100 diamond merkins
200 star jumps
300 Sir Fazio arm circles

Quick feet on the curbs and mosey back to start for Mary.

Mary:
Plank-o-rama for the 6.
When YHC called PAX to their 6, mumble chatter broke out about staying dry until Mary…
American hammer x15 IC
Dying cockroach x15 IC
LBCs x15 IC
In-and-outs x10 IC
Heart cutters x10 IC
Homer to Marge x10
Pickle Pounders x10 IC

With a few minutes remaining, YHC led some yoga stretches to loosen up legs.
Downward dog , runner’s pose, and pigeon pose.

Announcements:
See social media for Pikachu’s announcements
Fritter challenge starts tomorrow at Possum Trot
F3 Raleigh CSAUP – The Mule on March 9th for those not running Wrightsville
Deadbolt reminded us of a great quote from Kid Cracker for this rainy morning (link).  “Motivation is the drug of choice for those that are uncommitted.”

Prayer:
Quick recovery for Shredder’s knee.
Marriages of PAX, some struggling.
Praise for Carpex brother Swag’s M. Successful breast cancer surgery yesterday.

YHC took us out.

Which Harris Teeter is it?

/in /by

YHC was stilled filled with energy after the big Super Bowl win – that and missing Paradise City from staying up late to watch Brady hoist his 6th Lombardi trophy was the reason for this more of a limited run and intense leg and arm beat down.  We had a 2.0 and an FNG to start out.

Warm Up: The usual jog around the parking lot and through the Cobra Sunrise Strava segment.  Circled up at the flag for:

The Windmill ICx15

Hillbillies ICx15

Imperial Walkers ICx15

Good Mornings ICx15

The Workout:

In the back lot near the flag, we lined up on one end and did the following exercises.  First exercise to the next piece of curb sticking out followed by the second exercise and then the first exercise again to the next piece of curb sticking out.

10 reps each of 2nd exercise and mosey back to the beginning for 5 OYO burpees.

Bear crawls and squats

Lunge walks and merkins

Bear crawls and LBCs

Crab walks and WWIIs

The PAX reminded YHC that the Patriots had just won the Superbowl.

One of the PAX showed up a tad late because apparently there are 2 Harris Teeters in Holly Springs and the link to Purple Cobra’s location doesn’t work.  Need to get Gump to fix that…

 

Mosey around the back of the building in a clockwise manner stopping by the loading dock.

BTTW w/a 15 count down the line

15 count rest

People’s chair w/a 15 count down the line

15 count rest

BTTW w/a 10 count down the line

People’s chair w/a 10 count down the line

 

Mosey to Dry Cleaners Lot

Dan Taylor towards the flag

1 squat : 4 lunges

2 squat : 8 lunges

3 squat : 12 lunges

4 squat : 16 lunges

5 squat : 20 lunges

continuing to add on until we reached the flag

Mary:

YHC pulled out a Bose speaker and played Tubthumping for the PAX.  Every time we heard “I get knocked down…” PAX did a Burpish Gettup.  SSH were done otherwise.
Announcements:

Welcome FNG – Shooter (thanks to Rut for bringing him out)
Prayer:

Shredder, Rut’s friend Ken