187 – Page 8 – F3 South Wake

Runners, ruckers, and terds oh my…

May 22, 2021/in U Turn /QIC: Full House
PAX: 187, Abe, Alpine, Axe, Beer Pressure, Cancun, Cupid, Dahmer, Finkle, Full House, Huffy, Maybelline, McNugget, Redenbacher, Shredder, Skidmark, Sparky, U.T.I, Yogurt, Yosemite

FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5. McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell. Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details. We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause. Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

It looked good on paper

May 21, 2021/in AO Post, Cletus /QIC: Dahmer
PAX: 187, Da Business, Dahmer, Dauber, Flanigan, Fonzie, Full House, LED, Pikachu, Wild Turkey

Warm Up: good morning, SSH, windmill, imperial walkers, hill Billy’s, daisy pickers
The Workout: teams of 3- 100 burpee pull-ups, 200 LBC, 300 squats.

rocks- curls, triceps, wonder bra x3

Mary: side crunch, low slow flutters, homers left and right, Have a nice day

Announcements: Bad build, Iliad

Prayer: Wild Turkey’s friend who passed. Prayers for his family for healing and peace.

Does this count as 1?

May 20, 2021/in Disney /QIC: Warbucks
PAX: 187, Abe, Bobby Boucher, Bondo, Dahmer, Fancy Feast, Fonzie, Gamecock, Pikachu, Warbucks, Woody

FNGs: Welcome Woody!
EC: Pikachu, Dahmer, Fonzie, Gamecock, Warbucks

Warm Up:
Warmu p lap around soccer fields.
Quick disclaimer, then SSH, Windmill, Sir Fazio arm circles, Imperial Walkers.

The Workout:
Mosey to the Abyss and partnered up.

PAX completed a Dora 1-2-3. YHC struggled to explain counts, so PAX mileage may have varied…
Partner 1 ran down stairs and back up, YHC instructed to touch each step
Partner 2 did exercise and swap when runner returned.
100 Single leg Homer to marge (1 each leg = 1)
200 Low slow flutter IC
300 Side crunch (1 each side = 1)

Mosey to soccer fields for an evolution of man.
Inch worm (crawl) a quarter of the soccer field and held chill cut plank.
10 pickle pounders IC
Crab Walk to half field.
10 monkey humpers IC
Sprint the remainder of the field
10 Scorpion dry docks

Repeat above back across field.

Mary:
With 20 seconds remaining YHC called for 20 sec of have a nice day!

Announcements:
Workout and cornhole tourney on Sunday to raise money for Sgt Leach
Social media.

T-Claps (Recognition):
Nice work by FNG Woody and the rest of these dudes.

Prayer:
Unspoken. Bondo took us out.

No EC + 3 miles. Did ya even post bro?

May 19, 2021/in Running 4 the John /QIC: Emeril
PAX: 187, Aquaman, Axe, Blue Hen, Bobby Boucher, Breach, Colonel Sanders, Cupid, Dawgpound, Dreamland, Dumbo, Emeril, Flanigan, Full House, Lipstick, McNugget, Moby, Pablo, Pikachu, Rut, ShamWow!, Skidmark

FNGs: Salt Lick
Warm Up: 8 Good Mornings. If you wanted to warm up ya should have run EC.
The Workout: We ran. 3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer. Jeff (Pablos friend who had a heart attack)

Pennsylvania Sweat Box at Cobra

May 18, 2021/in Purple Cobra /QIC: Deadbolt
PAX: 187, Axe, Bondo, Breach, Cowboy, Dahmer, Dawgpound, Deadbolt, Emeril, Fancy Feast, Gamecock, Gump, Lipstick, MadDog 2020, Murdoch, Pumpkin Spice, Roger Roger, Yoshi

FNGs: None

Warm Up: Short mosey over to the GNC Parking lot for circle up.

SSH x 20
Good Morning x 10
Standard Merk x 20
Imperial Walker x 20
Fazio 10+10

The Workout:

Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
Get accountability partner
Pax Does the following exercises right in front the butchers market
- Squat x 20
- WW2 x 20
- SSH x 20
- Merkin x 20
- Freddy Merc x 20
- Lunges x 20
After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
Repeat the above until time

Mary:

Mosey back to Teeter lot and then Jailbreak to flag

Low Slow Flutter x 20
Homer to Marge
Homer to Marge alternating legs
times up

Announcements:

Family Cookout – check slack
JoCo CSAUP – check slack

T-Claps (Recognition):

Roger Roger’s family member with brain tumer

Prayer:

YHC took us out in a Ball of Man
Honor to lead men

Spartan 500 at Paradise City

May 17, 2021/in Paradise City /QIC: Deadbolt
PAX: 16-bit, 187, Bobby Boucher, Brexit, Buford, Cancun, Dauber, Deadbolt, Full House, Greyhound, Hasselhoff, karaoke, LED, Lipsync, MadDog 2020, Mookie, Pikachu, Skidmark, Tetanus, Wild Turkey

YHC made my triumphant return as the Q at Paradise City this 55 degree comfortable morning. About 7-8 showed for Extra Credit with Pikachu and Skidmark leaving early to get in the extra mile (nice work). great pick ups on the EC run of this 6. Returned after EC to see a large gathering in the parking lot which looked great! We had a visitor from F3 Chartlotte in town – more on that at the COT

FNGs: None

Warm Up: A quick lap around the parking lot and then circled up

Windmills x 10 🙂
Wide Grip Merkins x 10
Side Strattle Hops x 20
Fazio 10F and 10R
Seal Claps x 10
Right over left and left over right stretches
Pax instructed to find an accountability partner of equal speed to put him

The Workout:

We did the Spartan 500 with running a 0.25 mile in between each sets. Partner up with a man of similar speed but that can push you. Do the set of 50 exercises at opposite corners with your partner. See image below for details.

Goal was to do this 10 times or 5 laps. T claps to (at least) Pikachu, Skidmark and 187 for finishing all 10! I think most of the rest got 8 so a spartan 400!

Mary:

The lead pair got back to the Basketball courts a little early and led group in ab exercises. YHC arrived and closed out mary with a 5 count around the horn holding 6 inch leg lifts.

Announcements:

JoCo CSAUP
Sleep in Heavenly Peace (check slack)
Cookout (check slack)

T-Claps (Recognition):

Mookie for running a 2:08 half marathon yesterday and still posting
Visitor from Charlotte (Greyhound) – his step daughter is having a baby today

Prayer:

Greyhounds Daughter and doctors
unspoken

OG U-turn returns

May 15, 2021/in U Turn /QIC: Banana Seat
PAX: 187, Alpine, Banana Seat, Beer Pressure, Brexit, Cowboy, Cupid, Dahmer, Dauber, Dawgpound, Emeril, Fram, Full House, Hasselhoff, Lipstick, Lipsync, McNugget, Oboe, POTS, Rut, Shredder, Skidmark, Wild Turkey, Yogurt, Yoshi

25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.

We ended with prayer as always.

Thanks for allowing me to lead.

BS out!

No Frills, Just Thrills at Disney

May 14, 2021/in Disney /QIC: Yogurt
PAX: 187, Banana Seat, Bobby Boucher, Bobby Dall, Bondo, Fancy Feast, Fanny Pack, Kosher, Lipstick, Lipsync, Maybelline, Mookie, Nemo, Roger Roger, UTI, Warbucks, Yogurt

19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.

EC: UTI, Maybelline, Nemo, Fanny Pack, YHC

ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC

Today’s theme: 56 in recognition of my 56th bday.

Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings

Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.

In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56

Round 1: 1 burpee, run to opposite, 56 SSHs (1×56)
Round 2: 2 burpees, run, to opposite, 28 squats (2×28)
Round 3: 4 burpees, run to opposite, 14 Turkish getups (4×14)
Round 4: 8 burpees, run to opposite, 7 mtn climbers (8×7)

Indian run to carpool drop-off circle.

Divide into groups of 4/5.
Sevens (7s) with WWIIs at bottom, star jumps at top, GO!

Indian run, split into two groups, back to turf center circle.

Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.

I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!

Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.

Prayer: unspoken

TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!

Just Hanging Out

May 14, 2021/in Cletus /QIC: Warbucks
PAX: 187, Brexit, Cupid, Dawgpound, Emeril, Florence, Hardy, Kosher, Lipstick, Lipsync, Norm, Pikachu, Poop Eater, Redenbacher, Warbucks

FNGs: Nope
Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
The Workout:
Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
then switch.
After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.

Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.

Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.

This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
1st group was won by 187 hanging for just over a minute.
2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.

So your challenge rankings looked like this.
1. Hardy
T2. Warbucks – 187
4. Pikachu
T5. All other challengers

Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.

Mosey back to the flag.

Mary:
25 Pickle pounders

Announcements:
Check social media

T-Claps (Recognition):
Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.

Prayer:
Florence’s wife job hunt.
Multiple cancer diagnosis
Injured PAX

YHC took us out

Simple and affective

May 11, 2021/in Purple Cobra /QIC: Banana Seat
PAX: 187, Axe, Banana Seat, Bobby Boucher, Bobby Dall, Bondo, Deadbolt, Fancy Feast, Fanny Pack, Fram, Kosher, MadDog 2020, Mookie, Nemo, Quiver, Roger Roger, UTI, Wallaby

9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.

Everyone was tired except 187.

The end!
This BB is dedicated to 16 Bit.

BS out!

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