Tag Archive for: Abe

High Quality H2O

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Aquaman left the dark side and came to the hood to Q R4TJ this week and with him came the rain. 5 HIM showed up to get some wet miles in.

FNGs: I thought we had one when I stepped out of my car, but then I realized it was Travis….you know that guy “Lipsync”

Warm Up: 12 X SSH, 12 X Frankensteins, 12 X Hillbillies all exercises in cadence

The Workout:

The rain was coming down pretty good when we arrived and Aquaman had a great route planned for this morning. The route included a run by kiss to his M (hello to the FIA group for the rest of us) at Womble, mild heckling of the “not so determined boys” (hiding under the picnic shelter) as we ran by and proceeded around the soccer fields. We then moseyed on over to the newly constructed parking deck to exchange some friendly banter with the 5 Onnit group. By this time the rain had let up and everyone picked up the pace and headed back to Ting for CoT.

 

 

 

 

 

 

 

Mary: Still M.I.A.

Announcements: Christmas Party this weekend. Rumor has it they will playing a fun game called…where’s midget?

T-Claps (Recognition): Everyone for picking up the 6 all throughout the route.

Prayer:  Jenn and her recovery from surgery, Wallaby and his family, Unspoken

Aquaman took us out.

Accountability

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FNGs: Mr. Terrific (aka: Quitter)
The Workout:

We worked out, it was hard.  Not a lot of mumble chatter to be heard.  I tried to mix up legs / core / shoulders / chest.  Got a bit more than a mile in, but I know my heart rate was up the whole time.

More importantly, though.  Twice during the workout, instead of a count-hold, I asked the PAX to share.  Why do you do F3?  What makes you keep doing F3?  What do you need from your F3 brothers during the holidays?

A quick sample of popular responses:

  • “Family is my biggest stress during the holidays (and also what I look forward to the most during the holidays)”
  • “I need / look forward to accountability from my F3 brothers.”
  • “I want to pray for a lot of close friends struggling with mental health / family issues (but don’t want to really admit I have the same stuff going on)”

Accountability in Fitness is why we keep coming back.  I hope we take a few moments to think about what Accountability would look like outside of a workout.  I’m glad that I’m 20 pounds lighter, a few minutes faster, a lot of pullups stronger after 3 years of F3.  I’m more thankful that I’ve got a group of guys who are helping me be a better husband / father / son.  In 2020, my goal is to make it easier for the whole of f3SouthWake to find that if they’re looking for it.

Announcements: Christmas Party; Oakwood 24
T-Claps (Recognition): Great to see Shredder back in the Gloom, especially FNG in tow
Prayer: Oakwood 24; Family burdens; Quiver; Mental Health; More Family

Cletus gets a younger Q. The year of Katniss!

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EC:  Katniss, Full House, Maybelline, UTI

PAX:  Katniss, Full House, Maybelline, UTI, Yogurt, Doc, Fanny Pack, Tetanus, Kosher, Dahmer, Abe, Roger Roger, Snap, Florence, Hardy, Oboe, and Poop Eater

FNGs: Nope

So I have to poke fun that Cletus indeed gets a younger Q, unfortunately the previous Q can put most 20 year olds to shame and we will just have to see about the new Q, although I expect him to at least carry on the impeccable cadence and count that you have come to expect!

As a side note, Poop Eater and UTI were in rare form, and brought much comic relief to the workout.  Yes, I do think it’s appropriate to group Poop Eater and UTI antics together.

Warm Up: 10 Fazio arm circles forward and back, 10 overhead claps, 10 seal claps, 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Daisey Pickers
The Workout:

1) A modified 4 corner Stack’em around the soccer field, 10 Squats in cadence, 10 Merkins, 10 LBC’s, and 10 Mountain climbers in Cadence.  Sprint log sections, Mosey short sections.  Subtract exercise on the next lap

2) Mosey to the rock pile, 15 curls for the girls, 15 overhead press, 15 tricep extentions.  Split Indian run around the baseball field, repeat exercises with rock and head back for Mary

Mary: Popcorn from the Pax
Announcements: Frosty (well it’s too late you missed it), Oakwood 24 event for healing transitions, Christmas party next Saturday
T-Claps (Recognition):  Yogurt’s leadership for Cletus for the last year!
Prayer:  Kosher’s cousin’s family, Quiver and family

Preferred Nomenclature

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EC:  Kosher, Nemo, U.T.I.

YHC arrived at 5:15 to find a few vehicles already parked at Ting, hopped out of my car to plant the flag and was instantly hit with a fresh breath of ripe air from the adjacent dump…I mean “landfill”. (Edit – Had to provide the preferred nomenclature so that PAX was not confused with the periodic dumping around town done by our very own Lipstick et al) Cars start rolling in and a few light vests arrive from the darkness….5:30 hits and we circle up.

FNGs: Not today

Warm Up:  10 x Frankensteins, 10 x SSH  in cadence. Discussed the routes and got after it.

The Workout:

3 mile route:

 

 

 

 

 

 

 

 

5 mile route:

 

 

 

 

 

 

 

 

Mary: She was out Christmas shopping

Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up. Check Slack and FB for details

T-Claps (Recognition): Kosher, Nemo, and UTI for getting in some EC

Prayer:  Diedra and her recovery from surgery, unspoken

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

Cyber Monday Shopping

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FNGs:  None

EC:  Not exactly sure.  But Slide Rule was on his six mumbling about questioning whether or not he had made the right decision this morning and a few other PAX looked shwetty (Abe, Coal Ash, Nemo perhaps).

Warm Up:  PAX of 9 came out for some Cyber Monday shopping with Dauber.  Took a tour of downtown with a nice jog to get the body warmed up.  Headed down to check out the deals happening with Dawgpound and the Pax doing Onnit.   A gaggle of shoppers out early this morning looking for sales in the cozy garage.  Lots of kettlebells, yoga mats, a piece of furniture and electronics.  We continued on our jog window shopping the brick and mortar shops on Main Street.  Pace Yourself Run Company had the best holiday lights in their window.  Headed back to the parking lot for the following warmup exercises:  In cadence – 25 SSH, 10 Don Quixote, 10 Daisy Pickers, 10 Fazio Arm Circles (F/B), 10 O/H claps, 10 Seal Claps, static hamstring stretching (L/R) and some Michael Phelps.

The Workout:  PAX followed Dauber (who removed his bulky sweatshirt hoodie) for a nice jog that included some karaoke (both sides) around the library down library hill.  Doc caught up to Dauber and mentioned the pace.  Pulled into the neighborhood’s clubhouse.  I remembered my first Downtown Train (inaugural) and Nemo brought us down here for some Jack Webb’s.  No fond memories voiced  but I did hear some concern about the wet grass. (I’m doing laundry as I write this BB hoping to Shout out the mud stains on the knees).  Jack Webb’s 1 merkin : 3 air push ups (from your knees).  On your six for 25 ic LBCs and 25 SSH ic.  Mosey / jog back up library hill and waited for the 6 at the top of the hill.  Frankensteins were added.  Dauber made sure all PAX were OK and then called a jail break to a parked trailer.  Coal Ash turned it into high gear beating out all the PAX.  Recalling doing rock exercises with Forceps, Dauber had PAX pick a medium sized rock and then had everyone circle up for the following 10 ic count exercises while rotating rocks:  Rut-Ros, Curls, Tricep Extensions, GroundPounders, Wonder Bras, Toe Taps, Side Turns, Toe-taps, Bus drivers, O/H presses.  PAX got on their 6 with the rock and executed the following 10 count ic exercises (rotating rock afterwards):  H2M, Tricep extension, Straight arm Reverse Curl, Chest press, WW IIs, 6 inch with rock above chest, legs up 45 degrees with rock above chest, rock straight out over your head with legs 6 inches of the ground…return rocks to rock pile.  Mosey to library amphitheater for 25 c BTTW and 25 c People’s Chair.  Rinse and repeat increasing count to 30.  FUN!  Mosey to shovel flag for Mary.

Mary:  Yoga stretches.  Runners, Pigeon, Child’s Pose.   Have a nice a day.

Announcements:  Holiday party.  CSAUP.

T-Claps (Recognition):  PAX who did EC today.

Prayer:  Unspoken.  Dauber took us out.

This is always a privilege leading you me.  When I am not leading Red October, I am trying to get around to other AOs.

Left turn Clyde

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FNGs: Not today

Warm Up: 10 x SSH and 10 x Daisy Pickers in cadence. Discussed the routes and headed out.

The Workout: The 3 mile group ran an out and back from Ting to Main Street. The rest of the group continued past Main Street to finish the Little Dipper route….except Boogie and Iceman. They missed the turn at Stinson and YHC was the 6 but unable to get their attention as they continued down Grisby.  I dropped the ball and am sorry for not keeping you guys on the route.

Mary:   🙁

Announcements: Holly Springs Half Marathon/5k this weekend, CSAUP Dec 7, and Christmas Party Dec 14. Check Slack and FB for details.

T-Claps (Recognition): Boogie and Iceman for making it back to the gloom.

Prayer: Slide Rule and his family in the last month of pregnancy, Master Shake and his family, Quiver and his family, PAX running this weekend

Solid work this morning men.

YHC took us out. Always an honor to lead.

The Classic U

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FNGs: Nope
Warm Up: SSH, Frankenstein, Imperial Walkers, Let’s go.
The Workout: The Classic U-Turn, 3 and 5 Miles were had.  I think I am missing one PAX….Speak up!!
Mary: Nope
Announcements: Frosty – SIGNUP
T-Claps (Recognition):
Prayer: YHC took us out

Yoga in the Rain

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FNGs: none
Warm Up: Jogged around the soccer fields and back to the small tennis court. Circled up for SSH, Windmills, Imperial Walkers and Fozio Arm Circles
The Workout: YHC planned to use one of the picnic shelter areas, but others had already claimed the spots. Can’t blame them. Indian-run over to the amphitheater for the thang. Yoga strength was today’s theme.

The routine was a bit unstructured, but it went generally like this:
stretch to the sky, stretch to the ground, into downward dog and then plank
yoga plank murkins (hold 5 count on low position, back up) then back to standing.
Burpees OYO
Back down to Downward Dog and Downward Dog pushups (almost like Catalina Wine Mixers in Downward Dog pose, but both arms move simultaneously).
Burpees OYO
People’s chair, sans wall. Boat pose (American hammers, without the hammers). Back up to standing stretch. Back down for People’s chair and boat pose again.
Burpees OYO
YHC realized that he was running out of exercises, so we added on some balls-to-the-wall / proper people’s chair, two rounds. Indian-run back to the big tennis court for Mary.
Mary: Popcorn Mary. Props to Hardy for pushing us through 50(!) low-slow-flutters.
Announcements: Frosty CSAUP (Dec 7), Christmas Party (Dec 14)
T-Claps (Recognition): everyone getting out in this gloomy weather
Prayer: Oboe’s father-in-law, Noah’s Ark’s wife, Quiver’s daughter

Winter is Here..

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EC: Redenbacher, U.T.I.

FNGs: Negative…must have been in the fart sack with Aquaman and Doc while the celebrity Q upped the game at Womble…..difficult is not for everyone.

Warm Up: 12X SSH, 12 X Daisy Pickers, all exercises in cadence. Discussed the route quickly and headed out.

The Workout: We aim to please at R4TJ and welcome PAX of all paces so we had a 3 mile and modified 5 mile route available this morning. The 3 mile route was an out and back from Ting to the Jones Park entrance on Holly Springs Road. The modified 5 mile route continued through Jones Park along the Greenway to Wellspring Drive, left on Anchor Creek Drive, and back to Ting.

 

 

 

 

 

 

 

 

Mary: Have not seen her in a minute

Announcements: Frosty December 7th, check Slack for the sign up link. Dawgpound rolling out a new workout Onnit 6. Check 1st F channel for details.

T-Claps (Recognition): All PAX for dodging the fart sack this morning. Good work men.

Prayer: Brexit for a speedy recovery, PAX running in Richmond Full/Half Marathon this weekend, unspoken

YHC took us out. Always an honor to lead.

Thank God Deer Don’t Eat Meat

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Six 6 Pax for a solid start to the week at Downtown Train.

FNGs: None

EC: Coal Ash, Nemo

Warm Up: Field trip over to Womble. Circled up for 10 burpees OYO, daisy pickers, merkins, good mornings, SSHs

The Workout: Mosey’d over to picnic tables for the following rounds of exercises…

Round 1: Step-ups x 10, SSH x 20, Step-ups x 20, SSH x 40, Step-ups x 30, SSH x 60, LBCs x 50 in cadence

Round 2: irkins x 5, squats x 10, irkins x 10, squats x 20, irkins x 15, squats x 30, irkins x 20, squats x 40, LBCs x 40 in cadence

Round 3: dips x 5, lunges x 10, dips x 10, lunges x 20, dips x 15, lunges x 30, dips x 20, LBCs x 30 in cadence

Round 4: 2 x Peoples chair (10 count each Pax), balls to the wall (10 count each Pax)

Indian run back to home base

Mary: LBCs x 50 in cadence

Announcements: Dec 7 Frosty, Christmas Party,

T-Claps (Recognition):

Prayer: Warbucks family, Coal Ash’s grandfather, those who are serving/have served in military