FNGs: Dauber’s daughter
Warm Up: high knees / butt kickers, Frankensteins, Fozio arm circles, Daisy pickers
The Workout: YHC let Pax decide on their own route. Most were going for 6-7 miles (YHC went for 3). Weather was great and everyone returned safe and sound.
Announcements: Frosty CSAUP
Prayer: PAX running Tuna
The day prior to Cletus, YHC announced the theme would be the number 21. Warbucks and Coal Ash chimed in on Slack, but didnt show this morning. So I posed the question once more before warmup…crickets. The reason for the 21 is in recognition of, my alma mater, Appalachian State University’s #21 national ranking in the AP poll. highest ever in school and Sunbelt Conference history.
FNGs: None
Warm Up: SSH x 21, Hillbillies X 21, Cottonpickers X 21
The Workout: Took off from the normal warmup area on an Indian run counter clockwise on the track. YHC instructed all PAX to head to the pit behind the Hunt center. Unfortunately the asphalt monster was up this morning too and got him some SlideRule. PAX made sure he was good to get where he needed to be under his own power and we were resumed.
We commenced ta exercis’n, each one with a hill sprint sandwiched in the middle.
Merkins x 21
Prison Squats x21
LBC x 21
Updowns x 21
Imperial Walkers x 21; On the way down from the hill on this one, Yogurt voiced his opinion that he thinks App should be ranked 7th. Can I get down with that? Damn right.
Additional Exercise that I cant remember x 21 and back up the hill to stay thanks to Yogurt
YHC instructed PAX to grab some fence for 21 Durkins
From there, quasi Indian Run to the pavilion adjacent to the playground. (quasi because I called Indian Run and no one Indian Ran :))
Claimed our picnic tables for merkins, durkins and dips. 21 of each with the exception of the durkins. Growing up the son of an Army Officer, I was always told to never ask your reports to do something you wouldn’t do yourself. At this particular point in the Q, that was the durkin.
Another Indian run around the track counterclockwise and then stopping at the playground
Merkins x 21
PicklePounders x 21
WWII x 21
One More Indian around the track counterclockwise and then stopping at the playground. Cha Ching posited that Indian Run heavy Qs are a mumblechatter killer. Damn right.
One last round:
Mountain Climbers x 21
Freddie Mercuries x 21
Mosey Back to the tennis courts for Mary
Mary: Dealers choice: Snap started us off with Shoulder Taps then we went around the world with various exercises (mostly core), everyone doing a 21 count. Almost made is all the way back around when Yogurt called time.
Announcements: CSAUP coming up in December, Christmas Party coming up as well
T-Claps (Recognition): All PAX hanging in there and humoring me for my first boot camp Q.
Prayer: YHC took us out. Crab Legs as he continues on his journey, SlideRule to mend up quick and get back out there.
FNGs: none
Warm Up: We were greeted before the workout by a lady who was closing the parking lot for a funeral that would be occurring later in the morning. We assured her we would be done and gone well before the funeral and she kindly let us stay.
Regular warm up jog followed by SSH (15), Imperial Walkers (15), Hill Billies (15) and Sir Fazio Arm Circles (10 forward, hold 10, 10 backward).
The Workout: Pax were instructed to get a medium-sized rock and meet at the amphitheater. Curls for the girls (15), triceps (15), Bus Drivers (15) and Ground Pounders (15). Jog around the library and back for Urkins (15), Durkins (15) and Dips (15). Rinse and repeat through both one more time and returned rocks. Back for Mary.
Mary: Quiver inspired me (in one of his Qs) to do a bit of yoga. So we ran through some reaches for the sky, reaches for the ground, downward dog, cobra pose and runner’s stretch.
On to more traditional Mary with Homer 2 Marge (15), LBCs (15), Pickle Pounders (15), American Hammers (15).
Announcements: F3 Christmas Party Dec 14th. Winter CSAUP is coming up as well. Deadbolt shared that Hope Community Church recently had a good message on parenting. Check out their website for more (I think they’ll have a video up soon).
T-Claps (Recognition): Breach for circling back for the six throughout.
Prayer: Crab Legs’ continued journey, safe travels for Pax headed to the Tuna Relay as well as other places this week.
EC: Nemo, Redenbacher, UTI
FNGs: Not today.
Warm Up: All exercises in cadence. 10 X SSH, 10 X Frankensteins, 10 X Daisy Pickers. Discussed the routes and off we go.
The Workout:
We got a few minutes into the run and the rain starting falling. Made for a nice refreshing run this morning. About a mile into the run, YHC realized he forgot to secure the R4TJ standard issue shovel flag TP roll prior to departure. Don’t worry men, a fresh roll will be available next week in case you are in need.
3 Mile Route:
5 Mile Route:
Mary: Still MIA.
Announcements: Check Slack and Facebook.
T-Claps (Recognition): All PAX for showing up in the rain to get some miles in. Good work men.
Prayer: Rut and his family with all of the traveling they will be doing in the next few weeks, unspoken.
YHC took us out. Always an honor to lead.
Ahh another Monday, Got even earlier so I rolled into Downtown Train at 5:08, did not post about EC because it’s not something I have been doing so I was as not sure if I could make it. Was the only car in the lot that was not a town holly springs car, so I grabbed the shiny new nox vest and took off for a slow jog to womble and back. Saw a few more cars when I arrived, (Abe and 3rd Cousin) and Oboe pulled in shortly after.
FNGs: None
EC: YHC (Still hate running UTI)
Warm Up: Mosey to Libray and back, 15 SSH, 15 Imperial Walkers, 15 Hillbillys, 10 Sir Fazio forward and backward, 10 Good Mornings
The Workout: Mosey’d to the lower level of the parking deck.
Thang 1:
50 lBc’s
100 Overhead Claps
150 Merkins
200 Big Boy Situps
250 Squats
If I do this again, will probably switch the sit-ups and lBc’s… my abs still hurt. With that done decided we should do some Erkins and Dips
Thang 2: 10 Erkins, 15 Dips Repoato Twice, we then mosey back to the flag for some quick broga, Sun Salutation, to Warrior and back.
Mary: Various exercises were called by the pax and YHC including American Hammers, Freddy Mercuries, Pickle Pounders, Homer to Marge
Announcements: None
Prayer: Oboe and YHC as our company transitions to new ownership, F3 Cape Fear on the Loss of a Pax, and Continued recovery for the people down east still recovering from Florence.
COT:
Count-a-rama: 4
Name-a-rama: 3 Meh 1 Respect
TClaps: Oboe for gutting it out with Breathtaker
NMS: As always a pleasure to lead, small groups or large, it is great to be amount all of you.
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.
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.
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
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
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.