Tag Archive for: Abe

Done in time for the funeral.

/in , /by

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.

Rain or Shine

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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.

Mondays, the sooner you start Mondays, the quicker its over.

/in , /by

 

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.

Everything else was spot on…

/in , /by

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?

/in , /by

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?

/in /by

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)

/in , /by

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…

/in , /by

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….

/in /by

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.