Posts

When do we get to do some running?

/in , /QIC:
PAX: , , , , , , , , , , , , ,

FNGs: none
Warm Up: Mosey out to Raleigh St and back. Side Straddle Hops, Good Mornings, Imperial Walkers / Hillbillies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs.
The Workout: Moseyed down to the Block on Main and circled up in the underground lot. YHC called out 7s with Australian Pull Ups down under (get it?) and Lunges up top. Next were 11s in the amphitheater. Merkins at the bottom, LBCs at the top. Wrapped things up with a mosey past Pace Yourself back to start.
Mary: 25 WWIIs, 25 Shoulder Taps, 25 Mountain Climbers, 10 American Hammers. Ended with some quick yoga.
Announcements: none today
T-Claps (Recognition): All of the Respect PAX out this morning!
Prayer: Slide Rule’s family, Stubs, 3 Alarm, FedEx’s M’s friend

Toilet paper Team Tear

/in /QIC:
PAX: , , , , , , , , , , , ,

13 PAX showed at R4TJ for a changed up event. First day of June challenge is off to a great start.

Divide into two teams
Run a 0.9 route/lap inside Ting
Once 5 laps are completed, you run only the square route.

The flag will be at the top of the ramp with a roll of TP on it. Each time you pass you pull one sheet and add it to your teams pile. The team with the most sheets at the end of 50 mins wins. Timer will be set at the flag.

We ended up with 45 vs 40 sheets of TP. Nice work gents and great push.

BS out!

Cletus: Yogurt 4 yr & 57 yr – Takin’ Care of Business

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , ,

EC: Abe, Alpine, Bleeder, Cupid, Lipstick, Skidmark, Pikachu, UTI. In May 2018, @Skidmark invited me to an F3 workout. Probably the easiest headlock ever. On May 13, 2022, 27 men posted to celebrate my 4 years of F3 and 57 years of life. When we came rolling in from EC at 5:27 am, I was overwhelmed by more than two dozen men, circled up, ready to go.

Special invitation: Yogi, who was at my first workout. When it was time for my F3 name, after fruitless discussion around Raleigh native, environmental worker, and more, I got the “What was your first concert?” question. Answer: BTO, you know, Bachman Turner Overdrive, who sing, Takin’ Care of Business. Dorton Arena, ~1975. Yeah, Yogi chimed in, Takin’ Care of Business – TCoB! Slide Rule heard “TCB” and immediately thought TCBY – The Country’s Best Yogurt. Ok, your name is YOGURT!

Warmup: 1) Run to top of Ivan lot. 2) Circle up for 57 SSHs. Count off: 27! 3) Mosey to amphitheater lawn area. 4) Jack Webbs to 30; 19 pickle pounders, 19 squats, 19 Catalina wine mixers. (19 x 3 = 57) 5)  Mosey up to greenway, on your six. Guantanamo. Wide range of pushes from nice and easy to brutal by Pikachu. Long time to circulate 27 PAX. Mosey to truck to pick up gloves. Note: Should have picked up speaker too! Mosey to rock pile. Each PAX grab a rock.

During the workout, I missed several counts and received much-deserved grilling. During my days of Q’ing Cletus, I was never known for counting.

The Thang 1: Count off in 1s and 2s. Simple exercise – 1s bear crawl to top of parking lot and back, while pushing your rock. 2s do AMRAP curls for the girls (Round 1), rut rohs (Round 2), prisoner squats (Round 3).

The Thang 2: Circle up in “grassy” lot. Similar to Banana Seat’s and Pikachu’s AC/DC Thunderstruck workout, I used Takin’ Care of Business as the song and we did a burpee with every “Takin’ Care of Business.” That’s 27 (compared to 31 for Thunderstruck). Volume was way too low, so yes, should have grabbed speaker while at truck. Anyway, everyone grilled me for that.

Mary: Circle up on tennis courts, where it all began. Big boy sit-ups, Pickle pounders, Box cutters, Protractor. Have a nice day.

Announcements: #Junechallenge and more on Slack. Highlighter running for Congress.

Prayer requests: Yogi prepared a list of goals at the suggestion of his pastor. Boy George selling house and moving family. Highlighter pointed out those who need help mentally may not be reaching out. Find them.

Message: Thanks for all the F3 support over the years. It’s a real privilege to be part of this group. Each one of you has been a positive influence in some way. Thanks for keeping the F3 SouthWake standard high. F3 is the real gift.

Did you hear that?

/in /QIC:
PAX: , , , , , , , , , , , , , , ,

EC: Emeril, Yoshi, et al

FNGs: none

Warm Up: Circled up and discussed the route.

The Workout:

16 PAX showed up for the scooter route.

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition):  PAX picking up the 6.

Prayer: Lipstick and his family, Boy George and Bernie traveling this week for their race, Davis and his family, unspoken.

YHC took us out. Thank you for the opportunity to lead.

Trails? Sure, why not.

/in , /QIC:
PAX: , , ,

FNGs: none
Warm Up: SSH, Imperial Walkers, Merkins
The Workout:

https://www.plotaroute.com/route/1884470

Good mumble chatter along the route today. Bobby Dall had inquired about some trail running. I was already looking at a Bass Lake trip, so I was happy to oblige.

Started out with a quick sweep through Main Street Square (behind Dunkin / Tapline) before connecting in with the greenway. Followed the greenway out to Bass Lake and took a right. Not too many people on the trail. Good effort on the climb up the back side of the park to Bass Lake Rd (YHC had to slow it down towards the top, everyone else was kind enough to wait). PAX recovered on the down hill, especially Bobby Dall who zoomed out of site. At the parking lot, it was back up hill on the long stretch on Bass Lake Rd. Finally, left on Stinson for a quick down and up hill before meeting back in the parking lot.

Everyone was moving pretty quick today. YHC had a 9:29 pace and I was bringing up the six. Much sweat was poured and just over 5 miles were completed. I think we’re officially done with winter now.

Violet Snake

/in , /QIC:
PAX: , , , , , ,

FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hill Billies, Sir Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: PAX moseyed over to “That Hill™” and held squat at the bottom while YHC laid out the plan. PAX would run to the first intersection, perform an exercise, run to the top of the hill, perform another exercise, run back to the first intersection, perform and exercise and then run back to the bottom and squat hold.
• Round 1: merkins, squats, big boy sit ups
• Round 2: mountain climbers, side lunges, LBCs
• Round 3: shoulder taps, forward lunges, low slow flutter
• Round 4: merkins, merkins, merkins
• Round 5: squats, squats, squats
• Round 6: big boy sit ups, big boy sit ups, big boy sit ups

After this, we moseyed over to Good Will and held People’s Chair with a 10 count down the line for a total of 70. Rinse and repeat for a total of 3 rounds. Then back for Mary.
Mary: Popcorn Mary and a little yoga to finish things up.
Announcements: 3 Alarm is back home. Send some encouragement his way.
T-Claps (Recognition): All of those that got up before the butt crack of dawn this morning to get it done. Keep the momentum going!
Prayer: Bobby Boucher’s wife’s job, Nemo and his son traveling.
Moleskin: I’ve yo-yoed a bit over the past few months, gaining momentum and losing momentum. If I’ve learned anything, it’s that it’s much easier to get up at 5am and go work out if you’ve built up that consistency. That means it takes a good week or two of dedicated fart sack avoidance to get in the groove. If you’re already in that groove, awesome! Keep it up! If you’ve fallen off the wagon (as I have), dedicate yourself to getting up and getting out there. Stick with it and you’ll be back in the groove before you know it.

#75Hard & Krispy Kreme influenced workout

/in /QIC:
PAX: , , , , , , , , ,

FNGs: None
Warm Up: Short jog, 10 burpees, 10x good morning, windmill, imperial walkers, hillbillies, arm circles. 10 burpees
The Workout: Five sets 25,20,15,10,5 SSH, Merkin, Low Slow Flutter – total 75; 10 burpees; Rock work: 10 burpees, 3x curls/triceps 75 sec on, 15 off; 10 burpees; 3x press/rows 75on/15 off ; 10 burpees; 2x balls to wall/people’s chair 75on/15off; 10 burpees; 2x squat/ground pounder 75 on/15 off;

Mary:15 burpees
Announcements: Q source each Wednesday, 6:45AM at Panera
T-Claps (Recognition): None
Prayer: Stub’s son potential medical concerns; Stub’s MRI this Friday, Davis recovery from surgery, Pumpkin Spice role/possible job change, Wild Turkey mother in law surgery for cancer.  Read James 5:13-18

Finished off with Krispy Kreme.  My first donut in 75 days after completing #75Hard

Rollin’ with my PAX

/in , /QIC:
PAX: , , , , , , , , , ,

FNGs: none
Warm Up: Quick mosey around the library. Hasselhoff was able to catch up with the group after parking late and taking a wrong turn down Library Hill (penalty burpees were skipped accordingly). SSH, Windmills, Imperial Walkers, Sir Fozio Arm Circles, Seal Claps and Overhead Claps
The Workout: YHC brought the workout die. We moseyed around downtown as we let the die decide our fate. Exercises performed included

  • frog squats/jumps
  • People’s Chair
  • planks
  • mountain climbers
  • and 30 burpees.

We got a little over 1.5 miles along the way.
Mary: Popcorn Mary all around including 30 Murkins (thanks Pumpkin Spice).
Announcements: Keep PAX that are training for events in your thoughts and offer some encouragement. Also, donate blood!
T-Claps (Recognition): Hasselhoff for tackling Library Hill solo!
Prayer: Stubs’s upcoming MRI, Best in Show’s neighbors.

R4TJ 3.30.2022

/in /QIC:
PAX: , , , , , , , , ,

FNGs: Not today

Warm Up: Discussed the route and headed out.

The Workout:

We ran 5 miles.

 

 

 

 

 

 

 

 

Mary: MIA

Announcements: Blood Drives in the area-check Slack and FB. Volunteer opportunity at Spring Classic Race.

T-Claps (Recognition): All HIM for showing up today.

Prayer: Lipstick and his family, 3 Alarm and his recovery, Ruth M., injured PAX, unspoken, those who are struggling.

YHC took us out. Thank you for the opportunity to lead.

F3 Welcomes Baseball Season ’22

/in , /QIC:
PAX: , , , , , , ,

FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Windmills, Sir Fazio Arm Circles (front/back), Seal Claps, Overhead Claps
The Workout: My daughter had her first baseball practice of the season last night, so that gave me a good idea.

Thing 1: Diamonds on the ball field.
PAX gathered at home plate. Bear crawl to first base where we did squats. Bear crawl to second base where we did squats and merkins. Bear crawl to third base for squats, merkins and WWIIs. Finally, bear crawl home for squats, merkins, WWIIs and side lunges. One more round as we start taking exercises off.

Thing 2: PAX split into two groups. Group 1 holds squat while group 2 sprints to the fence and moseys back. Switch. Then group 1 holds plank while group 2 sprints out and back. Switch.

Thing 3: People’s Chair, 10 count down the line x8. Balls to the Wall, 10 count down the line x8.

Moseyed back to the parking lot for Mary (both tennis courts were taken!).
Mary: A couple of Mary exercises (can’t remember, sorry) and group stretches before closing out.
Prayer: Lots of guys dealing with sickness or injury, either personally or in their inner circle. Three Alarm’s upcoming surgery. Reach out to your fellow PAX that you haven’t heard from in a while.