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Sitting around at TBD

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FNGs: none
Warm Up: SSH x15, Windmills x10, Imperial Walkers x10, Hillbillies x10, Fozio Arm Circles x10 forward & 10 back, Seal Claps x10, Overhead Claps x10
The Workout: Mosied over to the Pit. PAX lined up at the bottom of the grassy hill and were instructed that we would be doing 11s. 1 squat in cadence at the bottom, 10 Durkins at the top. 2 squats in cadence at the bottom, 9 Durkins at the top. Continued until we were at 10 squats in cadence at the bottom, 1 Durkin at the top.
Hopped over the fence and did 10 Urkins and 10 dips. Mosied around to the front of the Hunt Center and held plank in the first parking spaces.
Next up was leapfrog Murkins. The PAX on the end would do 10 Murkins and then jog down to the next open parking space. Meanwhile, other Pax held plank. Continued on until everyone had a couple of rounds of Murkins. Mosied back to the home parking lot, where PAX grabbed a squat. Leapfrog squats at this parking lot. Same thing as before, but with squats in cadence this time. Did a couple of rounds of this and then mosied over to the concession area.
Urkins, Durkins and dips at the concession area, 10 each. YHC encountered a black widow, which was quickly dispatched. Watch those fingers! Mosied over to the rock pile.
PAX were instructed to get medium-sized rocks. We then did Curls for the Girls x20, overhead press x15, triceps x10. Dropped rocks, shook it out, rotated to rock to the right and repeat. YHC realized that my definition of “medium” and others may differ some. Ouch! Performed the same round as before, followed by a rotation. The last round was 10 each because, again, ouch! PAX returned the rocks and mosied to the picnic shelter.
PAX lined up for People’s Chair and did a 10 count each (for a total of 30, math!). Shook it out, resumed position and went for 15 each (45 total). Shook it out and went for 20 each (60 total). Around this time, one of the run clubs ran by and our good friend Brexit hollered out “Looks like you guys are just sitting around!” I think the appropriate return is “U wot mate?!” (Good to see you, Brexit!) PAX mosied back to the tennis courts for Mary.
Mary: YHC likes a good popcorn Mary. It gives the other PAX a chance to take a bit of leadership which, after all, is one of the goals of F3. It also helps YHC not have to think up a bunch of Mary exercises on his own. We did some WWIIs, Box Cutters, LBCs, Homer-to-Marge (with one leg raised), shoulder taps and Low Slow Flutters. YHC finished things off with a little bit of yoga.
Announcements: Half marathons coming up (both F3 and non). Breach’s TedTalk is 11/17 from 8:00-9:00pm. Check Slack for details and a link to the Zoom meeting.
T-Claps (Recognition): Dahmer for EC.
Prayer: Lots of PAX and their families going through health issues. Prayers for healing and peace.

What’s your favorite exercise?

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Itā€™s always interesting to think back about when you first met people that youā€™ve known for a while. For Skidmark and YHC it was running near (or sometimes with) each other at Run Club from Tapline back in the day. Back then we would run 5 miles at 8:30/mile and then sit around at the bar and laugh about how ā€œfastā€ we were. Little did we know at the time that we would end up both joining F3 (YHC via South Wake, Skidmark through CarPex), becoming involved, and slowly becoming better and better friends. Over the years weā€™ve consistently pushed, encouraged, and supported one another.

 

Once Skidmark said he wasnā€™t necessarily going to Q for his big day I decided I would pick up the Q in honor of him. I planned to do many of his favorites including the dreaded ā€œwhatā€™s your favorite exerciseā€ question per the backblast title. Prior to Friday Skid made it clear that he wouldnā€™t be at Cletus, but would be out for a morning run instead. As another participant in the ā€œBad Ideas Challengeā€ of Holly Springs Run Club I had a pretty good idea what he was up to, but we wouldnā€™t know the specifics until we saw the 6+ hour 40 mile activity on Strava mid-day Friday.

 

YHC pulled into the parking lot to find Abe already there. Vehicle evidence could be seen in the far lot showing that Skidmark, Lipstick, and 187 were out for the beginning of Skidā€™s mosey already. Within the next few minutes they made their way over and were joined by Oboe and Doc along with a surprise appearance from some of the Fritter Foundation in Emeril, Dumbo, and Dawgpound. There was some salt quickly expressed about Skidmark not being present for the birthday Q – cā€™est la vie, it was already too late to switch to Crazy Ivan!

 

Each pax was asked for their favorite exercise – Abe chose bear crawls (much to YHCā€™s glee), Oboe chose Low Slow Flutter, while the entirety of the Fritter Foundation seems infatuated with Have A Nice Days.

FNGs: None

Warm Up:

After a mosey over to the far parking lot we circled up for 40x SSH. At this point Katniss and Dumbo moseyed in – something about running, sleeping, Iā€™m not sure. But they were late and there were burpees to be had for it. So we did 5x burpees and then completed warmup:

 

Daisy Pickers x10

Sir Fazio x10 forward & backward

Good Morning x10

The Workout:

One of Skidmarkā€™s many favorites – the merkin clock. We made it through 1 through 10 before calling it for now.

 

For our first act we honored Abeā€™s favorite exercise – we Bear Crawled nearly the length of the parking lot. Conveniently stopping at Skidmarkā€™s truck.

 

We then moseyed to the amphitheater for 40 counts of balls to the wall and peopleā€™s chair – 3 times through each.

 

Mosey towards the far parking lot and passed it to the white fence for one of YHCā€™s favorites – typerwriters. We did 10 reps on each wrung and slid down and back – repeated 5 times total.

 

Mosey back to the parking lot near Skidā€™s truck for Oboeā€™s favorite – 40x low slow flutter. We added 40x squats to allow the timing to work – at this point Skidmark came around ~6 miles into his mosey. We ran with him over to the concession stand. At this point we rewarded the Fritter boys who liked Have a Nice Day along with what Skidmark told us was one of his favorites – Catch me If You Can Indian Runs. We did one lap of the soccer fields with the pax in three groups with 1 quick Have a Nice Day (aka a Turkish Getup) for the pax in the back. Canā€™t speak for the other pax but 187 and YHC had a lot of fun making Lipstick work to catch us šŸ™‚

Mary:

We then circled up on the tennis court for mary. Pax were asked for the mission of F3 South Wake – we planked for a few minutes and we were done.

Announcements:

2nd F is alive and well at Panera. Holly Springs Half run on November 14th.
T-Claps (Recognition):

Skidmark for 40!
Prayer:

187 and his M. Noah’s Ark and his family.

Library Day

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shut itFNGs: none
Warm Up: We started our journey to the library by jogging down Library Hill. At the pool, we circled up for the following: SSH x 25, Hillbillies x 10, Windmills x 10, Fozio Arm Circles x 10 (f/b), Seal Claps x 10, Overhead Claps x 10
The Workout: Jogged back up Library Hill to our destination, the library. We needed to look around for just the right book, so we ran the diamond. A different workout at each corner. Starting with 5 reps, adding 5 more each time around. Last round was 20 at each corner. Exercises were: narrow squat (feet together), mountain climbers, jump lunge squat, merkins.
Having made our way around the library, we found the section we were looking for (the rock pile). We went and checked out a nice big book. Curls for the Girls x 10, Triceps x 10 and Ruh Rohs x 10. 3 rounds of those. Then squats x 10, 3 rounds.
Having read our books, we returned them to the book drop and jogged back home for Mary.
Mary: Started Mary off with 10 merkins. Plank, arm raised, x 10 on each side. On the six for LBCs, WWIIs, box cutters, low slow flutters, Freddie Mercuries, American Hammer. Finished off with some yoga (runner’s pose / pigeon pose).
Announcements: none
T-Claps (Recognition): Coal Ash for joining me in a very cold gloom.
Prayer: 187’s family

Stacks on Stacks

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Q decided to go for a short warm-up jog around the soccer fields while waiting for people to show up. Saw a truck pull in while I was on the far side, baaarely made it back on time. Katniss was patiently waiting at the concession stand. A quick exchange of pleasantries and we were off.
FNGs: none
Warm Up: SSH x 15, Good Mornings x10, Windmills x10, Imperial Walkers x10
pancakesThe Workout: The plan was to start with an exercise at the first corner, mosey to the next corner and add an exercise, rinse/repeat, then take an exercise off on the next go ’round. It went like this:
– Corner 1: 10 Murkins
– Corner 2: 10 Murkins, 15 mountain climbers
– Corner 3: 10 Murkins, 15 mountain climbers, 20 reverse lunges
– Corner 1: 15 mountain climbers, 20 reverse lunges, 25 sumo squats
– Corner 2: 20 reverse lunges, 25 sumo squats
– Corner 3: 25 sumo squats
Since we ran out of exercises by the fourth corner, we ducked into the picnic area for the following:
– Balls to the Wall x40 count
– People’s Chair x40 count
– Urkins/Durkins/Dips x10 x2
We ran through all of Q’s preplanned exercises pretty quickly, so we mosied over to the rock pile. Can’t remember the exact count, but high reps of the following:
– Curls for the Girls
– Triceps
– Ruh Rohs
– Squats (with rock)
– Overhead press
Returned rock and mosied back for Mary.
Mary: Murkins x10, American Hammer x10, Hello Dollys x10, LBCs x15, Rosalita (a new one for me) x10
Finished with some yoga (runner’s pose, pigeon pose).
Announcements: pretty quiet in South Wake recently
T-Claps (Recognition): Katniss for accountability.
Prayer: A lot of people are going through stuff right now. Prayers for peace and healing.

Womble 400s

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5 for some 400s and upper body work at Cletus Friday 10/2/2020.

FNGs: None

Warm Up: Mosey to rock pile for rock, then over to the concession stand at the baseball fields.

5 burpess (OYO), SSHs, merkins, windmills, daisy pickers, fazio arm circles forward > backwards > seal claps > arm circles forward > backward

The Workout:

Partner up.

Round 1: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 Curls for the Girls until partner returns. Swap.

Round 2: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 tri ceps until partner returns. Swap.

Round 3: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 overhead press until partner returns. Swap.

Round 4: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 chest press until partner returns. Swap.

Mary: No time.
Announcements:
T-Claps (Recognition):
Prayer:

Running for the TP

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FNGs: none
Warm Up: Good mornings, windmills, SSH, IW
The Workout: 10 PAX out for some miles this morning in the gloom.Ā  Q had plans for a new route, a slight variation and a little Wednesday spice – as if spice is needed for AO that already gets the bowels moving naturally.Ā  Ā Just a hair under 5.5 miles for most, nice work men!
Mary: About 5 minutes of stretching to loosen up the hips – according to Skidmark
Announcements: Reach out to Dumbo to help volunteer at the HS food pantry this Saturday
Prayers:Ā Hightower from F3 Grand Strand in Myrtle Beach, prayers for his family and PAX.Ā  Prayers for CrabLegs and ongoing treatments.

7 PAX Get a Variety of Stations at Downtown Train

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Empty spot on the Q sheet for Downtown Train had YHC looking at an opportunity to break the Monday morning fartsack. This past month I really haven’t hit F3 mornings until Thursday. Might be the weather or maybe enjoying the weekends too much. Now with Vasoline firmly in place as site Q at AGS (doing a phenominal job btw), its taking a bit longer to get warmed up heading into the week…so here we are Monday morning at DTT and ready to rip the band aid off.

Arrived to a parking lot of several tax payer vehicles and one truck belonging to Nemo. He got the memo about EC and peeled off a few miles before the main event. Planted the flag and screeching around the corner comes Abe. Alright that’s 3. Yogurt sent YHC a message earlier in the morning on the way in saying he wouldn’t make it, but there was another HC coming from Coal Ash (still no sign of him). Deadbolt got the memo for this morning and he pulled in along with a very rare Kid Cracker appearance at this AO. Pumpkin Spice and then coming in hot on two wheels was Snap. 7 total on the morning- a good showing for a Monday. No POTS…not sure where he was this morning. And I guess Chaps decided that the gym was gonna inspire him more than Downtown Train. Would of had double digits otherwise.

Truth be told, YHC had no idea until the huddle (socially distanced huddle) what we were going to do, but I preblasted that the Q would be organized and challenging on the lungs. Sometimes those off script Q’s can be effective, especially when you have a great group of HIM like we had this morning. True to that promise we kept it moving with periodic episodes of pain and a 9 min Mary session DawgPound would be proud of. 5:30 hit and we were off with the following warm up.

Warm Up: Led PAX from the lot to the upper parking deck. Lots of cars parked up there. Wasn’t expecting that and with all these cars, it caused YHC to change his first thought on the run up there that we’d have to change up the first part of the Main Event and only do the warm ups for now.

Good Mornings IC X10, Fazios 10F\10B, Seal Claps X10, Overhead Claps X10, Imperial Walkers X10, Hillbillies X10, Squats X10 IC. Lead PAX from the upper deck back to the flag and just beyond to the 40 yard strip of street between the lot and the church.

The Workout: PAX performed a series of 7’s with merkins at the bottom, star jumps at the top with the 40 yrd sprints in between. Once those were finished up we moseyed to the church lot for some Build-A-Bears, with PAX performing SSH’s while they waited their turn to start their parking space. Lead PAX performed SSH’s as they finished and waiting for the six to finish. From the church lot, we mosey’d to the traffic circle in front of the library. PAX performed lunge walks all the way around the complete circle to get the legs primed.

At that time, Nemo asked YHC, “Hey Mookie-Why are we getting our legs primed?” Rhetorical question. From the lunge walks, we mosey’d to the rock pile. A bit darker out at this hour than what we see during the summer, but all PAX were able to pull a rock of their liking without snake bite or injury. Cusack’d the rocks to the back library lot.

PAX performed a series of 20 Curls and did a Suicide rinse to the midway point of the lot and back and then the back of the lot and back. PAX continued this format with 20 Tricep extensions and 20 Rock Presses each with suicides in between.

Cusack’d the rocks to the top of the traffic circle above Library Hill. Partner Up. Partner 1 held plank, while partner 2 ran down Library Hill to the West Elm intersection before coming back up. Switch out\Repeat.

Cusack’d the rocks back to the pile. Formed 1 line with an Indian run back to the flag for Mary

Mary: 9 Minute Mary because us old guys need the stretching. Start out with Clockwork Merkins (only the odd hours), Shoulder Taps X20, Nipplers X20, LBC X20, Dying Cockroaches X20, American Hammers x15, Downward Dog, Right over Left\Left over Right, 10 more Good Mornings to end it.
Announcements: Look for 3rd F opportunities- Dumbo needs volunteers for Food Cupboard
T-Claps (Recognition): Nemo on the EC. All PAX posting on a Monday to start their week off right.
Prayer: Health and healing for those impacted by illness. YHC took us out.

No snakes this time!

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FNGs: none
Warm Up: nah
Needmore RuckThe Workout: Ran the route backward. Good conversation about BRR, 50k in the mountains, etc. Kept at a good clip all the way around. The only wildlife seen this time around was a dead mole.
Mary: Calf stretches because geeeeeeez.

All stairs, no tacos

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FNGs: none
Warm Up: Started with the usual jog around downtown. Circled up in the parking deck for SSH x15, Hillbillies x10, Imperial Walkers x10, Daisy Pickers x10.
I work out so I can eat tacos.The Workout: No tacos this morning. Instead, PAX got a set of 11s in the parking deck. Squats on the bottom, Murkins on the top. We started out with a bear crawl on the way up but dropped that in favor of a sprint halfway through. After that was completed, we lined up in the bottom parking spaces to leapfrog people’s chair down to the end and leap front balls-to-the-wall at the turn. Back to the parking lot for Mary.
Mary: Mary today was a mix of core and some yoga. Started with 10 more Murkins, 15 LBCs, 15 WWIIs. Pots called out 5 burpees, Nemo had six-inch hold to box cutters and back to six-inch hold. A quick round of yoga with runners and pigeon poses. A few more Mary exercises and we called it a day.
Announcements: Dahmer’s TED talk on combating depression. 9/29 at 8 pm. Also, possible Virtual Holly Springs Half in the future, so keep an ear out for that.
T-Claps (Recognition):
Prayer: Nemo’s sister

Holy Crap, I almost stepped on a snake.

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I rolled in to the parking lot with 10 minutes to spare. Two vehicles already in the parking lot. I was greeted by Boo Boo and Fanta. Got everything ready and a sighting by M4life. He was going to run with Lipton. Abe rolled in next. We hit the red trail first.Ā  Midway through Boo Boo said something…and the way he did, I just broke camp and ran along with the rest of the PAX. He almost stepped on a snake that was trying to soak up a little heat off of the asphalt. We went back to investigate a little closer and it was a rat snake. This brought on a whole new meaning of being alert the rest of the way.

 

FNG: None

Warm Up: The RUCK

The Workout: We hit all trails, blue, red, and yellow for 5 miles. Great mumblechatter this cool crisp morning.

Mary: None

Announcements:

T-Claps Ā Boo Boo for his 3rd post with F3.

Prayer: Our Nation! Unspoken.