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Deadbolt’s Love Affair

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If you haven’t read or listened to David Goggins’ book “Can’t Hurt Me” then you are missing out on something inspirational. Stories of Navy Seal training, ultramarathons, and overcoming childhood trauma. Listening to his story puts things and life into perspective. Ask Deadbolt or YHC about it and you gonna get an ear full of stories. As YHC journied out for EC at 0500 with the weather a brisk 28 degrees (maybe colder), stories about the book replayed in my head. As YHC mosied back at 0524, no other Pax had arrived. 0526 told a different story as cars rolled into Ting. Short disclaimer, a welcome and we were off.

EC: Skidmark

FNGs: None
Warm Up: Some kind of hip exercise I like to do to warm up, Frankensteins.
The Workout: 3 mile or 5 mile little dipper in reverse. The 6 was picked up the whole time.
Mary: Stretching
Announcements: 2/22 Long Ass Run. Yoga EC at Ivan on Friday (Yes!!!)
T-Claps (Recognition):
Prayer: Crablegs, Our military

Better Get Warm in a Hurry

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EC: 187, Warbucks

A dozen pax converged at the Teeter for a very cold (24 degree game time temp) Purple Cobra led by YHC. It was so cold I was tempted to start the AO about two minutes early to get back to my warm house 2 minutes earlier. We are certainly blessed in this life by our warm homes and families. The goal: Keep moving quickly!

FNGs: Not today, son!
Warm Up: 5:30 hit and we quickly circled up for SSH x 30, GM’s x 10, Overhead Claps x 10, Seal Claps x 10, Mountain Climbers x 20, Daisy Pickers x 10.
The Workout: Not nearly warming up yet so, YHC called Indian Run behind the stores and onto the GCF lot. Time for some DORA.

Runners proceeded right out of the lot on down to the dead end at the bottom of the hill. Partners completed 100 Merkin, 200 BB sit ups, and 300 prisoner squats. This took roughly 26 mins. for future reference. Plank holds for the 6 while Deadbolt led a minute or two of various plank holds.

Now much warmer, we kept it moving. The next Thang was a series of exercises done in the GCF lot in the following order: Pax do 10 Irkins, run to island and perform fast feet around the island ( I’m told this is called a New Mexico special) run to 2nd island, repeat New Mexico special, the complete 5 Sumo squat jumps. Return the same way we came.  Repeato and repeato a 3rd time only now lunge walks between islands.

Pax then did Indian run back to flag for some Mary.
Mary: LBC’s x 13. (Thanks  to the HIM who picked up my count as I was coughing up something nasty during this), Shoulder Taps x 13, Freddie Mercury x 13, and Catalina Wine Mixers (YHC called “ Tasters”, one day I’ll get it right) x 13. Have a nice day!
Announcements: Kosher has put out on Slack a 3rd F opportunity for us all. Take a look.
T-Claps (Recognition): Abe gave YHC a shout out for picking up the Q on the fly yesterday at Downtown Train. This is what we do brother!
Prayer: Continued prayers for Kosher’s cousin dealing with loss, our military and 1st responders, particularly police in Hawaii at this time. YHC took us out.  It was an honor to get stronger alongside you HIM’s this morning.

Half Dozen for 3, 5, and 6 miles @AGS..

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YHC made a return as Q to AGS this morning, having been a participant in a series of strong Q’s offered over the past few weeks by Slide Rule and Pikachu. With Speed Racer Hill repeats offered 2 weeks ago and a crazy labyrinth of hills concocted by Pikachu the week prior, YHC planned a 6 and 3 mile route for PAX that offered several gradual rolling hills.

Rolled out of Wescott and realized at the light at Sunset and Holly Springs Rd. that I was trailing 187, who was on his way to Womble. I laughed at the irony of trailing behind him and what would be the whole morning during the run. Arrived to see  several vehicles parked. Planted the flag and welcomed Cowboy, LED, and Sprinkler, who got headlocked by YHC at Panera yesterday after indicating he had never tried AGS.

50 degrees at go time. 6 o’clock hit and we were off to the back parking lot for the following exercise:

Warm Up: SSH X20. As we finished SSH’s, Redenbacher comes rolling in. 3  Burpees OYO for the late arrival.  Hillbillies X15, Imperial Walkers X15, Good Mornings X20, mosey back to the flag, squat hold for the six. Prison Squats in cadence- on YHC’s up and down.

Squat hold while I explained this morning’s routes…

The Workout: Testing out AGS for the first time, Sprinkler committed to 3 miles with Cowboy, who decided to run with him. The 3 mile and 6 mile route led PAX down and up Stinson to Bass Lake Road past Lowe’s food on the left. At the light at Holly Springs Road, 6 mi PAX headed toward Rhamkatte Village, while the 3 mi PAX took a left onto Holly Springs Road and the long way around the baseball fields to Grigsby back to the flag. LED, 187, Redenbacher proceeded up Rhamkhatte Rd to a right on Skymont. Followed Skymont all the way down to the greenway trail that leads to the neighborhood where we run EC at Paradise City. We got halfway down Skymont before Redenbacher had to “pull a Lipstick” and journey to the Jones Park facilities a little earlier than anticipated. Continued on with 187 and LED ahead in the distance.

Big shout out to 187 and LED for picking up the six frequently this morning. YHC was fatigued and just not feeling it, but they stuck with me making several circle backs. As we exited the greenway, we did a full loop around Arctic Ridge before heading back up the way we came, but this time visiting Veterans and Jones Park back onto Holly Springs Road, before making the final push to Womble.

After everything was said and done, LED and 187 got their 6 miles in. YHC, Redenbacher, and Cowboy got 5mi, and Sprinkler pushing a bit over his 3 target. Solid work for a Sunday morning.

Mary: She bailed on us.
Announcements: 3rd F next weekend. Mama’s House- help painting a ramp, 1 car garage, and touch up some windows. Check Slack this week for updates by LED on times, etc.. YHC challenged PAX this week to seek opportunities to help our community and volunteer time\resources. Great work by the Master’s Shield Lock Team yesterday. A simple gesture no matter how big goes a long way.

T-Claps (Recognition): Sprinkler’s first visit to AGS and getting miles in both yesterday and today. LED and 187 for picking up the six. Cowboy for holding Sprinkler accountable on his run as well as squeezing out extra miles around Womble. Redenbacher for escaping the clutches of the fartsack to join us just in time.

Prayer: Fonzie battling the flu. Those who are battling illness related to the flu and pneumonia. Those with newborns, continued prayers for continued health. YHC took us out.

38 at U-Turn – Record Number?

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Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

January 17 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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EC: Nemo and 187

PAX:  20

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Merkins (10 reps)

Sprint back

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Breach -Feb 7 -Travis Manion foundation 2nd F event

LED – Jan 25  – Mama’s House of Thrift cleanup and repair event

Prayers:

Florence – Friends 12 year old friend upcoming bone marrow transplant

Pickles (CARPEX) – Betty (Mother in law) has pneumonia

Unspoken,

Military

First Responders

I’ve never seen a fart move a workout

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Q-swap week leaves a lot up in the air. How many are going to post at the Q-Swap? How many will post here? Who just wants to run miles. I was a bit uncertain on how many Pax would post at TBD on this foggy, warm, muggy Wednesday, but after the discombobulation that is R4TJ I knew things were going to be looking up in the number of Pax posting. What I didn’t expect was the stench that followed one of our Pax. Literally moved the workout. Unheard of! A southwake first. Congrats Lipstick!

EC: 187, Pikachu, Deadbolt, Mookie, Redenbacher, Full House, Lipstick, Skidmark

FNGs: None
Warm Up:

Mosey around the soccer fields and circle up for the following:

  • 25cc SSH
  • 12cc IW
  • 12cc Hillbillies
  • 10cc Sir Fazio Arm Circles, forward and reverse
  • 10cc Seal claps
  • 10cc Overhead claps
  • 10cc Chinooks
  • 10cc Goofballs

The Workout:

Mosey to the rock pile and gather a decent size rock suitable for your stature and strength. Return to the playset

Partner up for 15 minute AMRAP

  • Partner 1 runs to the restroom facility wall and back
  • Partner 2 doing pull-ups, one legged deadlift with rock, or 1 legged squat with rock – Rotate through exercises

Mosey to tennis courts for Jack Webb Suicides

  • 1:3 merkins:overhead press with rock
  • Run across both courts and back
  • 2:6 so on and so forth all the way to 10:30

Return rock to rock pile

Mary: 10 count core exercise lead by each pax

Announcements: Pikachu and UTI meeting with Parks and Rec to see how we can support each other. Q-Swap at Thunder (1900), Tiger Blood, Crazy Ivan, and Ground Pounder

T-Claps (Recognition): Deadbolt 4 days in a row

Prayer: Wallaby and his family, Earthquake victims and families in Puerto Rico, A client of Full House, Crablegs, prayer for growing F3 within our community with the support of HS Parks and Rec, the growth in the shieldlocks.

This Looks Like Blue Ridge Relay

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FNGs: None today
Warm Up:

SSH x10

Frankenstein x10

Daisy Picker x10

Squat hold while we reviewed the route
The Workout:

Had a bit of a different route for the pax today – something that would highlight some of the hills on this side of town:

https://www.strava.com/routes/23350714

When we were coming up cemetery hill Deadbolt stated “this looks like Blue Ridge relay.” I told him it was never too early to start training and our back blast had its title.

Mary:

Not today
Announcements:

ATT long run February 22nd

Q Swap this week
T-Claps (Recognition):

Oboe and Oyster for getting after the cemetery hill segment.

All pax for picking up the 6 throughout.
Prayer:

Wallaby’s family

One More Round!

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YHC has been commuting all week to CarPex and this would be the final round. No one had signed up to Q Phoenix as of last Sunday so Sliderule and I decided to co-q it. However, he could not make it happen with a new baby not cooperating. YHC knew of a fellow HIM that wanted a piece of the action so we were covered. YHC arrived at 0545 to scope out what Phoenix looked like in the gloom. Quickly set up tokens at community center and went to the gathering spot. After a 2+ mile trail run in the dark (stupid), we arrived to a lot filled with PAX ready to work. 1 FNG was present so the disclaimer was given and we were off.

FNGs:
Lobsta (Boston native, navy guy, water, accent from Boston and a lobster…you had to be there)

Warm Up:
Warm up over to community center parking lot where YHC set up floor agility ladders and cones. Two lines went through 3 times for some feet work with hops at the end.
Circle up
Frankensteins x15IC
Bat Wings x20IC (4 exercises)
Imperial Squat Walkers x20IC
Reverse Carolina Dry Docks x10 on Q’s up/down

The Workout:
Mosey to rock pile and grab a token. Head to large field at bottom of THE HILL.
Prisoner get ups with lunges across with rock. Rinse and repeat back across.
WWI’s with rocks x10
Broad jump brockees back across field (broad jump then burpee with rock) Squat hold for 6. R&R back across.
Mosey back to rock pile to return tokens.

Head to back side of community center for some wall work.
BTTW with half way down holds on Q’s call x5. Recover
BTTW with shoulder taps. x15IC
Wall chair with hallelujah’s x20IC
Pass the torch to Lipstick.

Mosey back over to THE HILL
Blackjacks 21’s on the hill with peeping lipsticks (Turkish roll on back then up with a star jump at the bottom, diamond merkins at the top) made it to 10×11 then Q called 20 PL’s at bottom then to top for 1 diamond. No merlot but faintness feelings were strong. Mosey back to flag.

Mary:
LSF x20IC
LBC x20IC
Boat Canoes aka Crunchy Frog x15IC
LSF with hands raised to sky x20IC
Pickle pounders x20IC

Announcements:
Qswap week continues next week in SouthWake

T-Claps (Recognition):
Joker with a vest, 3 SW crazies running 8 miles to commute to A, All who posted on a Saturday, 4 Ruckers

Prayer:
Skipper’s ruck bday, HowHow mother passed and PAX support for that event, New baby coming soon, Unspoken

YHC thought on the commute this morning about how fast time goes by. The Bible tell’s us that no one knows when the lord will return but he will come quickly. Let’s live in the now and not for what the future holds. Love those around you. Give a hug to those you care about each day. It’s such a blessing to have loved ones in our lives.

Thanks CarPex for hosting such an awesome week with 7 AO’s we all could come together to get stronger. We look forward to having the favor returned next week. And don’t worry about UTI’s comment during the pray Friday. I know you’ll bring it.

BS Out!

QSWAP DAY 5: UTI ….. FOREVER MORE….

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A pre-blast was sent to Carpex and South Wake looking for support for the to-be Q at Dazed and Confused.  With the numbers that these two regions have the potential to bring, YHC thought this was an appropriate time to swallow his pride and make the request for a name change.  I know… I know… I’m Good Enough, I’m Smart Enough, and Doggone It, People Like Me!  But if there was ever a time to get the votes I needed, it would be today.  And hey, I’ve heard some of the mumblechatter about South Wake naming.  Peeping Tom’s name got shortened to PT when he moved to Carpex – Carpex will be sympathetic to my plight…. right?

1000 HCs were requested, the votes came in…

Carpex –

  • 10 HCs
  • 4 Laughed with me (I think)
  • 1 SC
  • 2 “Peeing” emoji – inappropriate!!!  EXACTLY THE SORT OF THING I’M TRYING TO GET AWAY FROM!!!  Calm…  Calm…
  • 1 “No Entry” emoji – I assume this just means no, I’m not trying to enter anything…  Minds in the gutter in this region…

SouthWake

  • 8-ish HCs
  • A whole bunch of protests –  “We Love You UTI… Never change..” stuff like that
  • A threat that I would be “Getting an English Ripping” – Australians… Am I right?

As 187 commented on the pre-blast, “UTI ….. FOREVER MORE….”

***I had no intention of changing my name.  Do we even have 1000 PAX between our 2 regions?  If 1000 had HC’d or shown up I might have had to change my name… I mean that would be some vote!  This exercise was for fun and a mockery of those posts you often see out on the social medias.  I scouted the FB pages of some of my elderly relatives for research and treaded lightly around the ones that focus on serious illnesses.  This was my inspiration 😀

 

EC: Warbucks, Full House, The Joker, 187, Skidmark, Lipstick, Pikachu

FNGs: Too Scared…

Warm Up: Mozy under the parking deck

Circle Up

1 Burpee

Daisy Pickers

2 Burpees

Windmills

3 Burpees

Imperial Walkers\Hillbillies

4 Burpees

SSH

5 Burpees

The Workout:

Thang 1

Count off 1,2,3

  • Group 1 Top of the Deck, Star Jumps until relieved
  • Group 2 Stairs, run to the top to relieve Group 1
  • Group 3 Bottom of the Deck, WWIIs until relieved

Groups 1, 2, and 3 cycled through this rotation until all 3 groups completed 10 climbs up the stairs

*Flaw in the structure of this, should have created groups of 3 and had them split up into 3 stations, continuing the rotation as a team of 3.  T-claps to Shut-In and other PAX that started calling out group numbers as they got to their new stations to help keep everyone moving.  Lesson learned for next time 😀

Thang 2

All PAX to the top of the parking deck, line up on the half wall

Bear Crawl the long way down the lot stopping at each light pole for 5 Merkins OYO

T-Claps to Theismann for calling out Chill Cut moves (and not Have A Nice Day) while we brought in the 6.  Lucky Charms and Pikachu – you guys are fast on those Bear Crawls!!!

Return to the other side of the lot – this time Lunge Walks, 10 LBCs at each light pole.

Thang 3

Mozy to the opposite stair case and descend.  People’s Chair while we wait for the 6.

Partner-up, Balls 2 the Wall / Sprints Out and Back on the short length of the deck.  AND SWITCH

5x per partner

Mary:  Runners Pose each side, Pigeon Pose each side, Have A Nice Day!

Announcements:

  • Q-Swap Week Continues Saturday – Banana Seat has your Q at Pheonix (Bond Park)
  • 2f2f lunch today at noon, Societa in RTP
  • Yahoo is back and safe
  • M4L, Shout out to the regular HIM that are making the trip to Bergdaw (sp?) – Encourage more of that from all PAX.

T-Claps (Recognition):  Thanks all for the great week in Carpex.  YHC completed a 5 pack in your beautiful region.  Terrific Hosts, putting 5-stars in Yelp, I’ve LIKED your FB page

Prayer:

  • Disco Duck is moving mom into a retirement home.  Prayers for a smooth transition.
  • Meatloaf’s 2.0 is heading back to college
  • Prayers for Chicken Little’s brother or friend.  No details but he needs your prayers.
  • Service men/women
  • South Wake’s own, Walaby
  • UTI prayed that Carpex might actually “bring it” next week… I guess we’ll see… 😀

Q-Swap Week – Disturbing the Peace

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YHC hasn’t Q’d in a while and was eager to knock the dust off for Q-Swap. A workout was planned to handle a large crowd and to minimize the mumblechatter. Carpex is a difficult group to slow down. 13 for EC (of course SW PAX went for a run), 38 for the main event.

FNGs: Nope

ECP: Wahoo, Hamm, The Joker

EC: 2 milers: Warbucks, UTI, Slide Rule, Full House, Kosher, Redenbacher, Lipstick, 187

7.5 miles: Revere, Hanson

Warm Up:
YHC decided to start off on a high note with the slaughter starter (20 burpees OYO) to kill the mumblechatter before it really started. It slowed them for a bit before they were begging for a pledge and some good mornings.

A quick pledge of allegiance at the shovel flag and we were off on a mosey for carioca, side shuffles, butt kickers, etc. Circled up in the lot beside CC Jones park for:

Good mornings (SW style of course)
Goofball
Windmill
Sir fazio arm circles
Seal claps

Mosey back to shovel flag.

The Workout:
Thang 1:
Partnered up with PAX from rival territory for Flat tires across long parking lot with each partner working from 4:1 to 40:10 (wheelbarrow steps:merkins). When form broke down, YHC called recover and we mosey’d around to the other side of the church.

Thang 2:
Circled up for Howling Monkeys. 2 rounds were performed with each PAX doing 10 monkey humpers while other PAX held monkey humper starting position. Big circle, so we spawned off 2 active PAX. Slide Rule had enough and tried to stop the howling, but we continued for round 2. PAX then tried to mosey around to the other side of the building. It was at this point that Burt admired YHC’s pants and suggested I went shopping with M4L.

Thang 3:
Evolution of man (crawl, walk, run) x2 rounds

Line up on end of parking lot
Bear crawl to first island
15 merkins
Lunge walk to light pole
15 squats
Sprint to other side of lot
15 shoulder taps
15 WWIIs
*Repeato*

Mary:
Alphabet soup (CAPITAL LETTERS)
LBCs
American hammers
Hundreds

Mosey back to shovel flag for COT.

Announcements:
Q swap continues at Rush Hour tonight at 1800 (6pm).
New Carpex AO launches tomorrow at Waverly with 3rd F to follow

T-Claps (Recognition):
Carpex PAX for maintaining such a strong level of mumblechatter and living up their reputation.

Prayer:
No prayer requests, YHC took us out.

Thanks for the hospitality Carpex! It was an honor (and a challenge) to lead such a large and chatty group.