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Everything else was spot on…

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After circling up and discussing the routes, I see a few PAX make a quick stop at the shovel flag to tear off a few squares from the standard issue R4TJ tp roll. There was a lot of mumblechatter at CoT about the number of “pitstops” that were made along the various routes. Nothing like a good run to get the body flowing..

EC: Lipstick, Pikachu, Redenbacher, UTI

FNGs: None, probably went to TBD for an easy workout.

Warm Up: YHC totally butchered the first exercise and started counting off SSH without letting PAX know what the exercise was….everything else was spot on.

All exercises in cadence, 15 X SSH, 15 X Daisy Pickers and off we go.

The Workout:

A few weeks ago, UTI suggested we add a 3 mile option at R4TJ. We have had a good turnout and it is great to see some new faces coming out to get some miles in. Keep up the good work men!

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

Mary: I hear they do that at TBD if you are interested…

Announcements: Picnic this weekend, sign up to bring something. Fill up the Q sheet – it was mentioned that the F3 standard is that the number of times you post a week is the number of times you should be the site Q each month. Peer led workouts is one of the core principles of F3.

T-Claps (Recognition): Great to see some more new faces to take advantage of the 3 mile option! Good work and excellent choice raising your standard and challenging yourself with a tough run (and not taking the easy route at Womble this morning).

Prayer:  Bernie and his family, UTI’s co-worker battling cancer, Cape Fear PAX that recently passed, unspoken

YHC took us out.

Not going to take the long way around?

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Ten strong at Downtown Train to get our week started out right.

EC: Warbucks

FNGs: None

Warm Up: DT Lap, 5 burpees (OYO), Daisy pickers, windmills, merkins, fazio arm circles forward and backwards

The Workout:

Mosey’d to library parking lot and paired up for some 7’s. Pax started in middle of parking lot for patty-cake merkins. Partners ran to opposite end of parking lot for burpees and back to the middle for patty cake merkins.

Mosey’d…the long-way…to different area of parking lot. Switched partners for some Dora. Exercises were as follows….

100 squat jumps

200 squats

300 LBCs

One PAX did exercise while partner bear crawled around planter. Switch/repeat until reached totals.

Mosey’d…at the suggestion of Flanigan, the long way…to parking garage. YHC decided to call an audible. He had intended to have PAX do leap frog burpees from one end of the garage to the other.  Instead, stuck with the leg them and PAX grab some wall for peoples chair (10 count each PAX x 2).

Mary: 10 burpees (OYO), dying cockroachs, Warbucks led exercise (name?), Breach led us in penguins, and Flanigan finished with 20 diamond merkins.

Announcements: Picnic this Saturday. See Slack and Facebook for sign up sheet.

T-Claps (Recognition):

Prayer: YHC took us out.

Setting Expectations – Isn’t 25 enough?

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11 PAX for what turned into serious arm work. Long 10 counts between reps, unless 187 was counting. Only hours before, I wasn’t tired, so stayed up past midnight listening to Kenny Chesney on Spotify. Considered staying up until my 4:20 am alarm time, but finally fell out around 12:30 am after settling on the workout. Was thinking about partner carries, because I had threatened to carry UTI around Cletus as an incentive for him and Breathtaker to post at Cletus. Glad that didn’t work out!

EC: 187, Yogurt

FNGs: None
Warm Up: We jumped in immediately with SSH x50. Once past 25 SSH, PAX always wonder when I will stop. Let’s just say it has to do with my 50+ #years experience. Next, bat wings 3x (10 forward, 10 backward, 20 seal claps, 20 overhead claps). Always kept arms out. PAX took turns with 10 counts between, some fast some slow. This was a challenging exercise, especially with 3x rinse and repeat. Monkey humpers 15x to start the legs.
The Workout: Mosey to wooden fencing. Derkins and squats 4x: Started with Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20. Worked on squat form by holding arms out straight, eyes on fingertips, full squat with chin up and chest out. Cha-Ching liked this one. I kept him guessing on how high we were counting. Isn’t 15 enough? Maybe, maybe not. To further set expectations, I told him the workout ended at 8 am.

Mosey to the “back stretch” behind Hunt Center. Time for the partner carry. I was odd man out, so did lunge walk initially. 187 graciously gave me his spot. PAX partner carried down and back. But, did one burpee upon switching and added another burpee for every switch. We did at least three or four up-and-backs. No one opted for the wheelbarrow modification. Dodged a Hunt Center employee dumping a large potted plant that got hit by a ping-pong ball.

Mosey to dirt parking lot near horseshoe pits. Circle up for Jack Webbs: 1 Merkin/3 overhead presses to 10 Merkins/30 overhead presses. Everyone was pleased to do more arm work!

Mary: Plank, pickle pounders, chill cut, Catalina wine things, Ranger Merkins, LBCs (with feet above knees), Freddie Mercury, probably more, have a nice day!
Announcements: Check Slack. F3 SW picnic Oct 12
T-Claps (Recognition): Oboe for HC’ing to two Cletus posts; UTI for creatively funding Breathtaker for the week >$700; Breach for signing up for Breathtaker for a SIXTH time this year.
Prayer: Bernie and wife, FedEx wife knee surgery; Pilgrim recovery

 

photo by Albert Harring

Da Bears (Crawl)

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FNGs: none
Warm Up: Standard DT warm up loop. SSH x 20, Imperial Walkers / Hill Billies x 10 each, FAC forward / reverse x 10 each, Seal Claps x 10, Overhead Claps x 10.
Workout: Moseyed over to the rock pile, PAX were instructed to get the largest rock they could find. Circled up at the semi-circle parking lot for the following:
– Curls for the girls x 10
– Farmer carry rock to the other side and back (really need bigger rocks / kettle bells for this in the future)
– Merkins x 10
– Bear crawl to the other side
– Lunge-walk back
Rinse and repeat. YHC heard some grumbling during the bear crawl and decided to modify for the PAX with WWIIs half way during the bear crawls to provide some relief. Additionally, on the last two merkins we went with wide grip and then diamond for a little variety. Returned rocks and moseyed back to start for Mary.
Mary: LBCs x 20, Homer 2 Marge x 15, Pickle Pounders x 15, Plank (10 count regular, 10 count raised right arm, 10 count regular, 10 count raise left arm)
Announcements: F3 South Wake picnic Oct 12
T-Claps (Recognition):
Prayer: Noah’s Arc’s M for healing, Crab Legs

9/11 Stair Climb

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At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

Ice cream was a bad idea…

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FNGs: none
Warm Up: Standard warm up loop around town hall, the church and back.
SSH x 20 (ShamWow and Aquaman stopped by for a couple), Windmills x 10, Imperial Walkers / Hill Billies x 10 each, Daisy Pickers x 10
The Workout: Everyone grabbed a rock and met at the amphitheater for the start of a two-sided (of the library) workout.
Side 1:

  • single leg row x 10 each side
  • ground pounders x 10
  • burpee, with rock, with a curl at the end x 10

jog around to…
Side 2:

  • yoga squat (squat, then pivot at knees and back to squat, then stand up) x 10
  • lunge to other side of the parking lot
  • side lunges x 10

We did this for three rounds. On the last leg, YHC found himself… moved to take care of some business while everyone completed their lunges. Returned rocks and mosied back for Mary.
Mary: Plank for 10 count, raise arm for 10 count, repeat for other side. Pickle pounders x 15, Homer to Marge x 15, LBCs x 15, WWIIs x 15, American Hammers x 15
Announcements: F3 South Wake picnic Oct 12th at Harris Lake. Details and signup sheet on Slack.
Prayer: Noah’s Ark’s wife for continued healing. Gilligan for healing after surgery. Those traveling this month. Remembering those that have put their life on the line protecting everyone, some of whom have lost their lives in past months of September (thank you Chips). Praises for health and fitness by way of F3.

I can see for Miles and Miles and….

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FNGs: None
Warm Up: Short and sweet – Legs moving in position – High Knees, Wide Knees, High Knees. x12 Frankenstein, x12 Imperial Walker, Misc Leg Stretches – Let’s Go.
The Workout: Multiple PAX for EC this am – varying distance Old Loop (5) Old Loop (3)  and the ME The U-Turn 5+. If I missed you in this count let me know, there were some PAX still out past 7.
Mary: N/A
Announcements: Beer/Milk Mile, Torch Run HS Police, See Slack for dates/codes.
T-Claps (Recognition): Picking up the 6 was a regular occurrence about every 1/2 mile.
Prayer:  Full House’s cousin now cancer free, Pablo’s family friend’s Father who is ill, Noah’s Ark and M, unspoken, YHC took us out.

Mind the Elbows

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FNGs: none
Warm Up: SSH x 15, Daisy pickers x 10, Imperial Walkers x 10, Hill Billies x 10, Fozio Arm Circles x 10/10
The Workout: Started out with a little mosey over to some picnic tables in front of the school. There, we gathered for urkins, durkins and dips, 10 each. Next was a light jog (being mindful of post-BRR/stair climb people) around the drop off lane and back to the picnic tables for round two. Rinse and repeat for a total of 5 sets.

Next, we went over to the loading dock where we split into groups of two. One group held balls to the wall while the other did LBCs. 15 count the first set but YHC decided that wasn’t long enough so we increased it to 20 for the remaining four sets.

Mosey over to the back parking lot. There, we did 15 catalina wine mixers. Jog over to the other end for 15 WWIIs. Rinse and repeat. On the second go round, Snap had the brilliant idea to move the wine mixers to the side walk as the parking lot was tearing up our elbows. Tiger Blood earned its namesake, at least in YHC’s case. On the fifth and final round, YHC dropped the count to 10. Mosey back to main parking lot for Mary.
Mary: Merkins x 20, Plank x 10 count, Pike Merkins x 10, Pickle Pounders x 10, Homer to Marge x 10, LBCs x 10, American Hammer x 10, right-over-left/left-over-right stretch. Have a good day!
Announcements: Run with the Police 5K/10K/5K Ruck on Sept 28th – F3 gets 20% discount (see Slack for details).
T-Claps (Recognition): Everyone that was able to make it out to the stair climb yesterday. Over 250 PAX strong!
Prayer: prayed for any unspoken

Labor Day Convergence 7 of Diamonds

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FNGs: Welcome Bunny Hop and Cousin Eddie!
Warm Up: Disclaimer was given. Bootcamp and Frisbee split up.  Convergence crowd mosey down Sugg Farm Rd to big field with Tree.  Flag was planted and we Bear Crawl Burbee to a comfortable spot.  (YHC called out Grizzly as we Bear Crawl and Burpees were performed.  Circle up for: SSH x50, Daisy Pickers x15, FAC x10 Fwd x10 Rev, Overhead Claps x10, Seal Claps x10, Mountain Climber x10, Mountain Goats x10.  Count off and split into 4 groups for accountability.
The Workout: 7 of Diamonds! YHC called out 4 meeting spots in the field that made up the diamond. At each meeting spot we completed the excercise of the round. Round 1 – 7 4×4’s Round 2 – 14 Plank Jacks Round 3 – 21 Diamond Merkins Round 4 –  28 Imperial Walkers Round 5 – 21 Wide Plank Merkins Round 6 – 14 Mountain Climbers with last 4 of each set Mountain Goats Round 7 – 7 Turkish Get Ups
Mary: Circle up around flag for 5 minute plank hold. YHC started off with Bear Crawl Ring of Fire by moving 3 spots to right and swapping out PAX. We continued this for 5 minutes while holding various Plank Positions and Pickle Pounders
Announcements: If you didn’t get enough today, YHC has the Q at Purple Cobra tomorrow. BRR? I believe it’s this week 🙂
T-Claps (Recognition): FNG’s and Sponsors for coming to a 1hr convergence
Prayer: Crab Legs, Noah’s Ark wife Michelle and their Family

40’s?

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YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.

FNGs: None

EC: Yogurt, Fonzie, LED

Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO

The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.

Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.

Mary: Mosey back to tennis courts for mary.

5 burpees OYO

LBCs x 20 in cadence

Dying cockroaches x 20 in cadence

10 burpees OYO

Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken