187 – Page 15 – F3 South Wake

Where’s Cupid!?

October 20, 2020/in AO Post /QIC: UTI
PAX: 187, Bobby Dall, Moped, Oboe, POTS, ShamWow!, Tetanus, UTI, Walter White

This morning, Men assembled for what was promised to be a no burpee beatdown. But alas, our Q never showed. There were many imitators… It’s amazing how many tiny cars are out at 5:30, especially in the Teeter parking lot… Even without our leader, the show must go on!

EC: ShamWow! 187

FNGs: No

Warm Up: by ShamWow!

SSH, Smurf Jacks, Bent Overhead Claps, Overhead Claps, Seal Claps, Frankensteins, other stuff ShamWow told us to do…

The Workout:

POTS’s Contribution

Mozy to the GCF parking Lot
Partner Up for a DORA – 100 Merkins, 200 LBCs, 300 Squats switching off with a partner that runs around the Jiffy Lube

UTI’s Contribution

Mozy to the bottom of “the same hill you ran last week”™
Sprint up “the same hill you ran last week”™
Mozy to the guardrail, 10x Dips, Erkins, Derkins for 2 rounds
Mozy to the bottom of “the same hill you ran last week”™
Sprint up “the same hill you ran last week”™
Mozy to the guardrail, 10x Dips, Erkins, Derkins for 2 rounds
Mozy to the bottom of “the same hill you ran last week”™
Sprint up “the same hill you ran last week”™

ShamWow!’s Contribution

Mozy to the damp dumpster wall behind the Teeter
Half the group on the wall for People’s Chair
Other Half completes 20 Shoulder Taps
And… Switch
Mozy back for Mary

Mary: by ShamWow! – Box Cutters, Homer to Marge, Pickle Pounders… other stuff ShamWow told us to do…

Announcements:

Tuesday Oct 27th at 8PM – TEDTalk a week from Tuesday with Tetanus

T-Claps (Recognition): Great work this morning men! Good to see Walter White out with us again.

Prayer:

Prayers for 187’s wife, awaiting some results on a medical test
ShamWow’s wife, will have a procedure next month

How will you lead?

October 20, 2020/in AO Post, Paradise City /QIC: Dumbo
PAX: 187, Buford, Dawgpound, Dumbo, Emeril, Full House, Lipstick, McNugget, Pablo, Skidmark

EC: I have no idea because I wasn’t there and forgot to ask.

FNGs: nah

Warm Up: SSH x40, Lap with stops for good mornings, IW/HB, Fazio Arm Circles.

The Workout:

PAX split into 2 groups. Groups Indian run with 2 stops per lap – the back lot by the bathrooms and the basketball court. At each stop we do the following:

B – # of burpees for the stop you are (count up by 1 each time)
O – 10 overhead claps
M – 10 mountain climbers IC
B – 10 big boy sit ups
S — 10 squats

PAX made a total of 5 laps (10 stops). The PAX at the front of the Indian Run line when you arrive at the stop leads all the exercises at that stop.

Mary: Low slow flutter x 20IC

Announcements: Ted Talk coming up next week. Thanksgiving meals for Mama’s House ($20 serves a meal). Donations can be made via PayPal.

T-Claps (Recognition): All PAX that volunteered at HSFC this past weekend. Quote from HSFC “There are volunteers and then there are VOLUNTEERS!”

Prayer: 187, Nemo

Message this morning was to consider what kind of leader you are. Do you try to get ahead by cutting corners, often robbing those who follow you of the opportunity for ‘good form’? If those around you are struggling, will you take over or offer a hand? Will you run too fast and too far ahead so those behind you can’t follow?

It’s always an honor to lead you men. I’ll try to do better next time.

Well that was wet.

October 17, 2020/in AO Post, Disney /QIC: Coal Ash
PAX: 187, Bobby Dall, Coal Ash, Dahmer, Dawgpound, Fanny Pack, Nemo, Oboe, Pablo, POTS, ShamWow!

YHC hadn’t been to Disney since maybe January or February so when the opportunity to take the Q presented itself, I took it. Got there early for some EC and Shamwow and Dahmer already there. Just as we were headed out of the parking lot, Nemo came rolling in.

EC: Coal Ash, Sham-wow, Dhamer, Nemo

Was presently surprised when the rest of the PAX started rolling in. Great turnout with Dawgpound, Fanny Pack, Oboe, Pablo, Bobby Dall, POTs, and 187 ready to put in an effort.

FNGs: Nope

Warm Up: 10 burpees OYO.

The Workout:

Part 1: Headed to the stairs for some Dora.

100 Squat Jumps, 200 monkey humpers, 300 SSHs

Part 2: Mosey’d to the soccer fields for hallelujah suicide ladders.

Round 1: Merkins-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 2: WWIIs-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 3: Get-ups-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 4: Get-ups (other side)-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Mary:

Part 1: Lined up for an Indian run around soccer field.

Part 2: Circled up for two minutes of up-downs.

Announcements: Food pantry work this week. Donations for Thanksgiving.

T-Claps (Recognition): All 11 PAX. Great turnout and great effort from all.

Prayer: Family and friends of 4-year old that was hit by car.

Dodgeball fundamentals, Dodge, Duck, Dip, Dive and Dodge

October 13, 2020/in Purple Cobra /QIC: Full House
PAX: 187, Bobby Dall, Full House, Lawn Dart, Oboe, POTS, UTI, Walter White

Patches O’Houlihan demonstrated the fundamentals of dodgeball this morning, Dodge, Duck, Dip, Dive and Dodge.

FNGs: none, but welcome back to Walter White
Warm Up: Old school lap around the Hairy Peter then to good mornings, SSH, Sir Fazio Arm Circles front and back, seal claps, over head claps, Moroccan night clubs, standard merkins got us warmed up.
The Workout: PAX started near cars with “Dodge” 10X ice skaters IC, then ran behind the Peter stopped by the rock pile for “Duck” 20x squats IC, mosy to the guard rail for some “Dips” and yes literally dips, 20X IC, head up to Sunset Lake road and all the way down the sidewalk to the HS/Sunset Lake intersection for “Dive” 10X merkins which turned into 10X more merkins and 10X wide grip merkins while waiting for the six. Finish our first and only lap with “Dodge” 20x monkey humpers IC. Mosy to the rock pile for some curls for the girls, overhead press and triceps extension, second set overhead press and curls for the girls. Headed over to Emeril’s favorite hill for a group sprint up, mosy back for Mary.
Mary: 20x LBC IC, American Hammer 20x IC, homer to marge 10x, low slow flutter 10x, pickle pounders 10x, 10x diamond merkins….have a nice day
Announcements: sign up for help Saturday at HSFC, Mamma’s House Ruck and donation for Thanksgiving
T-Claps (Recognition): Welcome back Walter White, great work today!
Prayers: unspoken, Q took us out

All Aboard! The Pain Train….Muahahaha

October 1, 2020/in Disney /QIC: ShamWow
PAX: 187, Bondo, Boo-Boo, Dahmer, Nemo, POTS, ShamWow!, Snap

YHC took took the lead as the conductor of the pain train at Disney during this fine Gloom… Temps perfect at the start. Dahmer and YHC took off at 0505 for EC, true to fashion Nemo pulling in at 0507 and on the chase. Circled back to find 5 others ready to get their tickets punched.

FNGs: Nope
Warm Up: Quick mosey around the lot. SSH x30 IC. OHC x10, Good morning x10 IC, Leaning forward OHC x10, Seal Claps x10, Sir Fazio F/B x10, Pax Hold arms for 10 count’s x4, SSH x20 Smurf Jacks x10, SSH x10, Michael Phelps. LETS GO
The Workout:

Short mosey down to the bottom of the parking lot entrance. All aboard the pain train…

Bottom of the hill 10 BBSU’s, halfway up the hill 25 merkins return to BBSU’s x10. All the way up the hill to through the flag 25 merkins, back down BBSU’s x10, Halfway x25 merkins return and 10 BBSU’s plank hold for the 6 to finish. 25 Should taps IC.

Indian Run to our next stop. Line diversion into the smaller lot by the ball fields and find some curb. Together Fast Feet Step-Ups for 30 seconds. Recover. 10 Military Erkins on the curb. Repeato, back to the Indian Run.

Continue to the bottom of the stairs below the trailer classrooms. Diamond Merkin 11’s at the bottom and top- up the stairs to the left, down on the right.

Mosey back to the flag with time for Mary…

Mary:

Reverse LBC’s x20, Box Cutters x20, LBC’s x20, Freddy Mercury x20, Homer to Marge x10, LL/RL x10, Pickle Pounders x20

Announcements: Dahmer’s Ted Talk (+ recording) and the opportunity to jump into the agenda going forward.
T-Claps (Recognition): Nemo for being our 6th today. He shared his starting point (memorial day Murph) his ups and downs and his continued appreciation of accountability! Thank you for stepping up today Nemo!!
Prayer: POTS’ Mother and her COPD, Unspoken, YHC took us out

♫ Rockin’ Around the Womble Park ♫

September 30, 2020/in To Be Determined /QIC: 16-bit
PAX: 16-bit, 187, Bondo, Boo-Boo, Dahmer, Fanny Pack, Hardy, Oboe, Snap

YHC has not been posting as much as I’d like. I could list a plethora of excuses but they’re just that, excuses. The only excuse I needed was an excuse to get out there and when I saw Fanny Pack looking for a Q for TBD this morning I knew that was my opportunity. When the alarm has gone off the first two days of the week and I turned it off to sleep more the only person I was letting down was myself. There was no way I was going to let down a bunch of other men by sleeping in this morning and that’s the push I needed.

Also, no, it’s not too early for Christmas music. Don’t @ me.

FNGs: Not today

Warm Up:

Mosey to the parking lot by the volleyball courts. Circle up for:

SSH x20 IC

Windmill x10 IC

Daisy picker x10 IC

SFAC x10 IC forward and reverse

Imperial Walkers x10 IC

The Workout:

PAX were instructed to grab a rock and line up on the sidewalk. YHC was asked what kind of rock and told PAX to get a mobile sized rock because we’d be carrying it around with us today. We all lined up and began an Indian run with our rocks over towards the far parking lot. Once we arrived YHC did a quick count of parking spots (18) to the next curb with a bush (I really don’t know what these are actually called) and instructed the PAX that we’d be bear crawling and pushing our rocks for the first 9 spaces. Once there we did 15 curls for the girls and continued the next 9 spaces to the curb. There we did 15 triceps extensions. I looked and assumed another 18 spaces but this time we crab walked with the rocks in our laps. After 9 spaces it was 10 bus drivers IC. Crab walk the next 9 spaces and then 10 overhead presses.

Once that parking lot was covered we resumed our Indian run to the tennis court parking lot. Starting at the front we did a similar cycle. We started with 15 goblet squats and then lunge walked with our rocks to the nearest curb with a bush. There we did 10 midget cookie pouches before starting a reverse lunge walk to the next curb with a bush. At our next stop we did 10 American hammers and then duck walked to the next curb. Another 15 goblet squats were called before the PAX were instructed to mosey to the pavilion. Everyone got a temporary reprieve from holding their rocks as we all grabbed a table and ran through two sets of irkins, dirkins, and dips (10 each). After that we picked up our rocks and continued our Indian run back to the other side. Here it was a rinse and repeat of the first trip with wonder bras, ground pounders, curls, and triceps extensions at our stops.

Unfortunately there wasn’t enough time to make it back to the other parking lot so our last Indian run led us back to return the rocks and then up to the courts for Mary.

Mary:

LBC x10 IC

Reverse LBC x10 IC

Knees to the left oblique LBC x10 IC

Knees to the right oblique LBC x10 IC

Box cutters x10 IC

Freddie Mercury x10 IC

Announcements:

Dahmer’s TED talk from last night was recorded and will be made availalbe.

T-Claps (Recognition):

Boo-boo for posting 5 out of his first 7 days with us. Strong work sir!

Dahmer again for taking the time to talk with us all about a difficult subject.

Prayer:

Unspoken

I said it there and I’ll say it here, thank you all for allowing my complacent ass to get out there and lead you all this morning. Hopefully it helps me shake off the cob webs and start posting more. It’s always an honor but today it was that much more.

010000

I Love this Place

September 28, 2020/in AO Post, Paradise City /QIC: Skidmark
PAX: 187, Bondo, Buford, Cupid, Dawgpound, Dumbo, Emeril, Full House, Goldilocks, Lipstick, Pablo, Pikachu, ShamWow!, Skidmark, Snap, UTI

I’ll admit I’m a little biased. When it comes to workouts in SouthWake this is my absolute favorite. Maybe it’s because it’s Monday morning, maybe it’s because it’s high intensity bootcamp, maybe it’s because of the smell from the dump, but more than likely it’s because of the core group of guys we get there every week, the complaining they do during workout, how they push themselves and then show up the next week and do it all over guys. Exhibit A: Dawgpound and Dumbo. Good work guys.

I promised all 3Fs and all 5 core principles would be on display so let’s take a look.
1st F – Check
2ndF – Panera Check
3rdF – We did a spotlight on the the 6th person in the circle. Asked how they go their name and what F3 meant to them. – Check

1st Core Principle (All workouts are free) – check
2nd Core Principle (Open to all men) – check
3rd Core Principle (Held outdoor rain or shine, heat or cold) – check (there is no shelter at Ting)
4th Core Principle (Member lead, in a rotating fashion, with no certification necessary) – check, the Pax picked all the exercises today
5th Core Principle (All workouts end in a COT) – check

EC: There were a bunch. Pikachu, Full House, ShamWow!, Emeril, Dawgpound, UTI, Lipstick, Pablo, Skidmark

FNGs: None
Warm Up: 1 lap mosey around the complex complete with the standard Hillbillies, Imperial Walkers, SSH, Good mornings

The Workout: Split into groups of 4 randomly. Stack up suicides with 5 stops.
Exercise 1: 5 Star jumps
Exercise 2: 10 Squats
Exercise 3: 15 WWII
Exercise 4: 20 Diamond Merkins
Exercise 5: 25 Monkey Humpers
Go to stop 1 do the exercise, return to the fence. Go to stop 2, do the first 2 exercise, return to the fence. Etc. Go all the way up to doing all 5 exercises. Then unstack them.
Everytime the group returns to the fence they do 2 Peeping Lipstick (A Turkish Get-up with a star jump.).

Mary: Slight mosey to get the HR back down. Finishing with stretching.

Announcements: More 3rdF opportunities coming

T-Claps (Recognition): Dawgpound was our 6 in the count during COT. Thank you for you leadership and sharing what F3 means to you.

Prayer: Praise=Bondo’s Granddaughter will be coming home soon. ShawmWow! took us out.

There’s Darkness on the Edge of Disney

September 24, 2020/in AO Post, Disney /QIC: Fanny Pack
PAX: 187, Dahmer, Deadbolt, Fanny Pack, Kid Cracker, M4L, Mookie, Nemo, POTS, Roger Roger

Today marks the 71st birthday of my musical hero. You’d think with all the heavy music YHC is into, that my selection would be different. But that artist is none other than the great Bruuuuuce! Springsteen from the great state of New Jersey! His music captures themes of brotherhood, loyalty, perseverance, rising above your expectations of yourself, using your good heart to do good things, and the ass-kicking power of rock n roll! It was a dark morning in the places YHC took the pax today. It’s in dark places we can find faith and we can measure our strength. Contrary to the pax initial thoughts, we did not only do activities reflecting that we are Born to Run.

FNG’s: None
Warm Up: Mosey loop around soccer field with a detour to the bottom of the large disc golf hill. “Take the Hill” warm up commenced. Good Mornings x10, take the hill!, Imperial Walkers, run along the ridge, Hillbillies, return to bottom. Repeated the loop 2x more with SSH x20, Frankenstein’s, Windmills, Sir Fazios, Squatted Seal Claps, Overhead Claps. 1 pax disappeared to lighten his load and met up with the pax later.
The Workout: Indian run the 3/4 mile-ish to the Abyss. Pax who disappeared, met us there. YHC called for a DORA. Pax partnered up and completed 100 hand release-release merkins (a move from IronPax), 200 Star Jumps, 300 monkey humpers. Pax going down the stairs started with 3 burpees at the bottom and added 1 with each trip down. Most pax got to 8-9 burpees. YHC just about gassed out twice on the abyss. Hit me like a dump truck. When finished, we fellowship ran back to the flag for Mary.
Mary: 10 WW1, 15 H2M, 20 LBC’s IC.
Announcements: 3rd F Ted Talk next Tuesday featuring Dahmer. F3 HS half chatter.
T-Claps (Recognition): Midget for checking on YHC when he was woozy a few times. Kid Cracker for finding the most “wonderful AO in SouthWake”
Prayer: Firefighters in Clayton for the loss. Our brother Nemo. Our brother Tetanus with injury. POTS took us out. Honored to lead this group today!

Soft Knees

September 23, 2020/in AO Post, To Be Determined /QIC: Skidmark
PAX: 187, Bondo, Boo-Boo, Cornholio, Dovetail, Fanny Pack, Goldilocks, Lipstick, Nemo, Oboe, Shredder, Skidmark, Snap, Sparky

It was great to catch up with so many Pax I haven’t seen in a while. There was some uncertainty about the amount of Pax that would show based on previous numbers so I was quite surprised when the amount of cars in lot kept getting bigger. We even managed to get Lipstick out of his holiday slumber over on Melody Lane. My legs were sore this morning so the amount of running and leg work would be minimal which is bad news for shoulders and arms.

EC: Fanny Pack, Skidmark

FNGs: One today thanks to some quality EH Wednesday by Dovetail, Shamwow (who whipped out is goldendoodle), and Skidmark. Plus who doesn’t love a free workout. Welcome Boo-Boo
Warm Up: IW x 10, Hillbillies x 10, Fozio Arm Circles x 10 F/R, SSH x 49 in cadence. Don’t ask.
The Workout: I made sure bring out my some of my favorites this morning. Jack Webbs and Burpees. Oh ya there was an abbreviated merkin clock in there too.
Mosey to the rock pile and the Pax were instructed to grab a rock they could lift over their head about 300 times. We were going to preform these in the grass but a majority of Pax started to mosey into the parking lot so I figured why not. Knee pads were required for some.
Jack Webbs at 1:3 Merkin:shoulder press up to 10 merkin:30 should press
Jacob’s Ladder 1(1 rep up to 7) with burpee rock jumps. So a burpee and when you come up you grab your rock and press it over your head. A variation of mosey to one end of parking lot and back between sets.
Back to Jack Webb’s because of course we have to come back down. Start with 9 merkins:27 shoulder press and work back to 1:3. I think at this time Mary was requested. Apparently they have never seen how I do Mary.
Finish with 8 and 9 Burpee rock jumps.
Return rock
Mary: We arrived at the tennis courts at 0606. Plank hold with a variation of exercises until 0615. Exercises included Mountain Climbers, Plank Jacks, Peter Parkers, Side Crunches, and a merkin clock at 12, 9, 6, and 3. Quizzed Pax during plank hold on the 5 core principles and the mission of F3 (Fanny Pack led the charge).
Announcements: No mulch, Look for TED talk this week
T-Claps (Recognition):
Prayer: Nemo and his family, Dovetail moving to Arizona, Members of the community battling depression, anxiety, and deteriorating mental health.

What does “BRR Friendly” even mean?

September 9, 2020/in AO Post, Paradise City /QIC: Dumbo
PAX: 187, Buford, Cupid, Dumbo, Skidmark, Snap

FNGs: not today
Warm Up: SSH, IW/HB, Windmill, Fazio Arm Circles
The Workout: 3.5 mile loop at a way faster pace than YHC had planned. We went from Ting to Veterans Park and did Irkins, Dirkins, and Dips at the pavilion. Do a lap around the lake and repeat. Head back to Ting and stop at the top of the ramp for the 3rd set of Irkins, Dirkins, and Dips. Finish at the basketball court.
Mary: Good mornings, stretching
Announcements: Finish the mulch will ya already!
T-Claps (Recognition): All those running this weekend.
Prayer: All those running this weekend!

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