Tag Archive for: Abe

Don’t Stop Believing

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25 PAX came out for the conclusion of You vs. You. 14 HIM started out with a run to get the juices going. UTI looked like he just got out the pool. YHC was feeling anxious to get this thing going. A quick “push yourself” speech and we were off.

EC:
Yogurt, Go-gurt, UTI, Emeril, Axe, 187, Mookie, Katniss, Messi, Fonzi, LED, H1N1, Lucky Charms, Banana Seat

Warm Up:
Jog down to amphitheater lawn
Smurf Jacks x30
Bat wings x20 IC each
Jump Squats x20
Absolutions x10 on 8 cadence count

The Workout:
Mosey over to the white fences for typewriters
Lower rung x10 then 3 slides
Middle rung x10 then 3 slides
Top rung x10 then 3 slides

Long mosey over to Grigsby side parking lot for 11’s
Pickle Pounders and Bobby Hurley’s all done together
– saw a lot of sporadic bursts of speed out of guys during this one and I liked it

Mosey over to concession stand
BTTW Shoulder taps x10 IC
Preacher’s chair with hallelujah’s x10 IC
Rinse and Repeat

Mosey over to parking lot near rock pile
Wheelbarrow merkin suicides (partner up)
– using the parking spaces for distance, wheelbarrow to the next line, 1 merkin, then reverse wheelbarrow back to start. Go to 2nd line for 2 merkins, reverse back. Continue until the 5th line for 5 merkins then reverse back. Modify with bear crawl instead of merkins. Not sure if anyone successfully did all these without rest.

YHC looked at his Garmin and knew that we would not have time for planned Mary which was “Thunderstruck”. I’m sure everyone was happy though.

Mary:
6 inch hold into hello dollys x15 IC
LSF x15 IC
Windshield Wipers x15 IC
Heels to Heaven x15 IC
American Hammers x20 IC

Announcements:
Aug. 24 @ Middle Creek Elementary voluntary work day, Christmas Party 2nd Saturday in Dec., 911 shirt order and event, Fry Daddy run charity event

T-Claps (Recognition):
Hats off to 187, Messi, H1N1, Emeril, Axe for completing the You vs. You challenge of 5 EC + 5 BS AO’s

Prayer:
Noah’s Ark and family, IR PAX, unspoken

Wow, what a week! If you really want a challenge, try doing something crazy like UvU challenge. Continue to develop fresh ideas to keep the PAX engaged. Don’t stop believing in yourself and know you can push harder in everything you do in life. Now, it’s time for a couple days of fartsacking. SYITG when I return.

BS Out!

New Town, New Group, First Q

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Last time First time

So I saw the Q spot was opened for To Be Determined late wendesday, so I decided I would make that my first Q in South Wake.  It started off grand, I woke up 8 mins late, apparently, the alarm was going off for 8 mins before I heard it and it did not wake the M (luckily).   Made it to womble with about 5 mins to spare.

FNGs: none

With no FNG’s we mosey over to the other parking lot for warm-ups.

Warm Up: 15 SSH, 10 Merkins, 10 Sir Fazio Forward, 10 Sir Fazio Backward, Good Mornings

Stay in the Parking lot for Thang 1
The Workout:

  • Thang 1: Classic Dora, 100 Merkins, 200 lbc, 300 Squats

Mosey over to the playground for Thang 2

  • Thang 2: 11’s from the playground to the path, Star Jumps on the path Monkey Humpers at the playground

Was a little gasses, so got a quick 10 count from Doc and seeing we hade more time mosey’d over to the shelter

  • Thang 3: 15 Erkins, 10 Left/right step-ups, 15 Dips Repeato 3x

Mary: Went round the circle for mary, which included, Freddy Mercury’s. Pickel Pounders, Homer to Marge, American Hammers, Wide grip Merkins and few others

COT
Count-a-rama:  6
Name-a-rama: 6 mehs
Announcements: 9/11 Stair climb coming up, South Wake shirt order, Carpex Hells Bells kettlebell workout moving to Downtown Apex at Soviern Grace Church. Still on Mondays at 5:30am
T-Claps (Recognition): You guys for raising ~7000 for Megs Smile last month
Prayer: Carpex Pax Frisco with some home struggles.

NMS:  As always it was a pleasure to led the Pax today. I encourage anyone who has not Q’d before to do it. I told the Pax at this workout that my 4th ever Q was when I went out to F3 Denver as part of the planting mission and lead a workout. I will be grabbing more Q’s as I get more familiar with the area, it keeps me sharp and engaged. I always remember that F3 says if you can’t Q it don’t do it. So if you are not a long runner like me, don’t do a long run, do what you are good at.  We covered 2 miles today betweens dora’s 11’s and mosey’ing in between locations. The pax will always help and be willing, that is what makes F3 great, as well as the mumble chatter and good-natured ribbing.

Strava Link

Land mine at Downtown Train

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FNGs:none
Warm Up: DT standard run loop, followed by Good-mornings, Windmills, Fozio Arm Circles, Imperial Walkers and Hillbillies all in 10 count. Finally 20 count of side straddle hops.
The Workout: Headed over to the parking deck where eventually we encountered a feces landmine. Good news, nobody stepped in it.

1st station: PAX all partnered up to do suicides while other was doing 4 exercises. Pax changed out when each completed the evolution of suicides. The  4 different exercises were shoulder taps (each time you hit your left shoulder was 1), low slow flutter ( each time left leg came up was 1), merkins, and WWII’s. All exercises were 100 reps in total.

2nd station: This is were we encountered the turd. PAX all grabbed some wall for Peoples Chair followed by Balls To The wall in an indian run type fashion around large pillar.

3rd station: Partners Wheelbarrowed to a pillar approximately 15-20 feet, PAX then did a 10 count of squats, partners switched out to next pillar (same distance) did 20 squats, partners changed out Wheelbarrowed to next pillar for 30 count squats and then the final Wheelbarrow was followed with 40 squats.

4th station: PAX walked over for some rest to just outside the parking deck and grabbed a retaining wall for 3 sets of 25 dips.

 

Mary: Each PAX did a 20 count of abdominal wall exercises.
Announcements: Watch out for human poop in the parking deck. If you poop in the parking deck please throw it out.
T-Claps (Recognition): Nemo EC for a couple of miles prior
Prayer: Pumpkin Spices son going off to college, mass shooting victims and unspoken.

 

Good work men!

BackBlast, BackBlast…TBD BackBlast

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FNGs: Nope
Warm Up: SSH x30, Standard Merkin x20, Daisy Picker x15, Sir Fazio 10F/B, Michael Phelps, 5 Burpees OYO
The Workout: First Q at TBD for YHC. After our first set of Burpees, we were off to form 2 indian run lines. Started off around the field path. At the Ivan lot, we circled up for some Run and Drops. YHC called the drops – roughly 10 or so. Back to Indian lines to the PL. Another set of Run and Drops, ending with 5 Burpees OYO. Mosey to Concession stand where we found some space and some wall. Group 1 BTTW, Group 2 10 count Burpees. Switch. Group 1 Peter Parkers, Group 2 BTTW. Switch. Speedy Mosey to ball fields. Group 1 5 Burpees, Group 2 sprint to center and shoulder taps for the 6 of Group 1. Switch. YHC had to modify here as I couldn’t figure out how to play catch up. When we all returned, 10 Burpees OYO. What I could figure out was another indian run. Back around the long way past Ivan again. Return to the tennis courts to find Mary.


Mary: There she was for a round of popcorn. 12 exercises (13 with my added triangle merkins). Arguable winner to Brony for the Thor’s Hammer.
Announcements: Q-Sheet awareness continues. If you are hesitant ask a Site Q, they would be happy to co-Q to get your feet wet.

Thank you Doc and Aquaman for letting me jump in. It’s an honor and a privilege to lead you #HIM.

T-Claps (Recognition):
Prayer: Noah’s Ark wife. Unspoken, YHC took us out.

Cave Man Workout

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ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.

 

 

Three’s Company

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FNGs: none
Warm Up: Standard DT loop, SSH (10), Fozzio Arm Circles (10 forward, 10 back), Imperial Walkers (15), Hillbillies(10), Windmills (10)
The Workout: Reps with rocks was the name of the game this morning. YHC requested medium rocks and then circle up in front of the stage. Reps were as follows:

  • Curls for the girls x 10
  • Overhead triceps x 10
  • Schoolbus x 10
  • Groundpounder x 10

Drop the rocks and go for a jog around the library. Get back to circle, rinse and repeat. On the second trip around the library, YHC decided to switch it up. Third set of reps were:

  • Chest press x 10
  • Squats x 15
  • Wonderbras x 15

Fourth set of reps was the same as third. Fifth set was back to the first round. The sixth set the same as the third (are you keeping up?). All in all, 3 rounds of set A and 3 rounds of set B. Time’s running out, so we returned our rocks and Indian ran back around the library and back to start for Mary.
Mary: LBC (10), H2M (10), Pickle Pounders (10), Plank hold (10 count), Merkins (10), Freddie Mercuries (10), 6″ hold (10 count), have a nice day!
Announcements: Sasquatch CSAUP on July 27th, possible ruck CSAUP on the horizon…
T-Claps (Recognition):
Prayer: Crablegs and his trip, Double D and his injury.

Nothing Has Changed in 4 Years…

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22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

  1. Jump shot 15x
  2. Double Airborne Heisman
  3. Run Stance Squats (switch feet-looking forward, touch toe)
  4. Swing Kicks
  5. Twist Combo, tip-toe twist
  6. Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

  1. Biceps – In –  15x
  2. Triceps – Bent over curls
  3. Shoulders – Arnolds
  4. Biceps – Front
  5. Triceps – Overhead extensions
  6. Shoulders – Overhead
  7. Biceps – Outer
  8. Triceps – Tricep press on your back 40x
  9. Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

Field Trip Bring your Permission Slips

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I signed up to Q last week, but the Week of Chaos went through Nutcracker. I then took this week. I have been itching to go to Rovisys and hit up the ramp for some time. So I planned to hit up Rovisys and the ramp. The EC run to Oakview was tough this morning. I was wavering on if I really did want to go on a field trip. The excitement I got from thinking about the ramp was just too much. Sorta like the abyss at Disney. How do you turn something like that down?

EC: Dawgpound, Buford, Pigpen, Moby, Flanigan, Blue Hen

FNGs: Brownie
Warm Up:

Formed an Indian Run with 16 folks.  Made our way to Rovisys for a field trip.
Indian Run to Green Oaks Road.
Bat Wing:
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Overhead Claps
Seal Claps
Indian Run to Thomas Mills Road
Good Mornings
Pickers
Indian Run to Rovisys
Good From Merkins

The Workout:

We gathered at the railing.  What a beautiful railing.  The turns the straight away.  So nice.

Plank Hold until your turn.  Bear Crawl up the ramp.  The whole ramp.  Nothing but the ramp.  Plank hold up top for the final Pax
Once all the Pax made it to the top we did 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next we had to get back down the ramp.  What goes up you must come down.  This time we plank hold until your turn and Crawl Bear down the ramp.  Plank hold until the last Pax made it.  Then once again 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next was lunge walk up the ramp.  Squat hold for all Pax to finish.
Next was Russian Typewriter down the ramp.  10 to the left 10 to the right.

There was still time so we did a bit of runs up the entrance to Rovisys.  Run to the third street lamp on the left.  10 Merkins.  Run back down the hill.  Run to the second street lamp on the left.  10 Squats.  Run back down the hill.  Run up to the first street lamp.  10 LBCs

It was then decided to head back to Oakview.  I gave the choice of A and B on the method to get back.  A was Indian Run, B was Fellowship Run.  They Pax selected C… There was no C option so Scout Run.

Mary:

Scout Run back to Oakview.  It turned into a Fellowship run at the end.  We made it back in time with a couple minutes to spare.

Circled up for the following
Downward Dog into Pigeon Pose (Both Legs)
Downward Dog into Runner’s Pose (Both Legs)
Have a nice day

Announcements:

Meg’s Smile.  Still need volunteers for Saturday

T-Claps (Recognition):

Prayer:
Double D and his family
John Deere
Crablegs

Blood, Sweat, and Tears at Cletus

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FNGs: Welcome “Sea Legs” – OBX’r who moved inland. Scraped knee on BTW today.
Warm Up: Mosey to “Rock” parking lot. SSH x 30, GMs, tricep stretches, arm circles 15/15
The Workout: Part 1. Four corners. Partner up, wheelbarrow to first corner, 5 burpees OYO; wheelbarrow to second corner 5 burpees OYO; wheelbarrow to third corner, 5 burpees OYO; and finally–see a pattern here? wheelbarrow to fourth corner 5  burpees OYO. Da Business says wheelbarrows are his favorite!

Mosey to scoring tower Indian style. PAX plank up in a line. FNG Sea Legs started us off with 5 Merkins, hopped over each PAX to front of line. PAX continued for 3 full rotations.

Part 2. Circle up at scoring tower for Squats/BTW. YHC demonstrated good form for squats: Chin up, chest out, alternate hands touching ground between feet. Squats 15 count. Next, BTW 15 count. YHC shared good form–better balance and easier if your hands are as close to wall as possible. YHC spotted our FNG on these. Nonetheless, FNG scraped knee while coming out of BTW. Dang! Hence, BTW once again draws blood–just like @Slide Rule at Tiger Blood. Finished three rounds of squats/BTW here today, with blood spilled!

Mosey to spectator platform Indian style. This time, Guantanamo until all PAX rotated 3x. PAX was feeling it by now.

Part 3. What’s Cletus without Erkins/Derkins/Dips? Kept this one to only two rounds because the PAX showed signs of fatigue, plus I wanted to have time for a good Mary with Shredder’s standing squat. Mosey back to tennis courts for Mary.

Mary: Da Business launched Mary while I circled back for Bernie and FNG Sea Legs. Homer to Marge, Pickle Pounders, American Hammer, Australian Snow Angels. Popcorn Mary: Shoulder taps, nipplers, mountain climbers, Freddie Mercuries, more.

Finally: Brought back Shredder’s “Embrace the Suck” 2-minute squat hold. YHC demonstrated proper form. Slight squat with knees over feet. Chin up,  chest  out, arms relaxed hanging. Start clock. Pray, think about puppies, puppies on the beach, whatever works for you. PAX was grimacing at 1-minute mark. Hung strong for final minute and final 10-second count down. Ended workout right on time!
Announcements: Check Slack, FB. Breathtaker belongs to Slide Rule, earned through online bid.
T-Claps (Recognition): Bernie for bringing Sea Legs; Sea Legs for finishing solid
Prayers: Crablegs on the road. Check out his posts.

EC: YHC joined Crazy Ivan ECs: Dahmer, Pablo, Dumbo

Rinse and Repeat

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EC: Axe, Nemo, 187, Lipstick, Bernie (+PC back home!)
Warm Up: Mosey over to Elementary parking lot and circle up. SSH x51, Daisy Pickers x15, Monkey Humpers x15, Fazio Arm Cirlces x8 fwd and x8 rev, overhead claps x15, seal claps x15, Dropped to plank for Merkins x10, Wide Plank Merkins x10, Diamond Merkins x10.  Paired up based on speed but it took to long to pair up and YHC called for 5 Burpees OYO.
The Workout: Mosey over to playground around back. In our pairs, partner 1 did Turkish Get Up Star Jumps, while Partner 2 did 10 pullups. Rinse and repeated this x3. Next we Mosied over to the track where the gates were open like the red sea, for us to take action.  In our pairs, partner 1 held plank, while partner 2 did 400M loop in < 1:45/lap (roughly 7:30/mile pace or less) We rinsed and repeated this………6 times  🙂
Mary: LBC x20, Low Slow Flutter x15, Downward Dog and Runners Pose Yoga moves.
Announcements: UTI has a 2yr workout on July 22nd – Can we get at least 1 HC so he doesn’t workout alone?
T-Claps (Recognition): Abe was at R4TJ yesterday and then put up with me again at Tiger Blood.  Based on my reputation, he had a good feeling it would be running intensive.  T-Claps to Abe for the work he is putting in to get stronger at running! Tetanus for posting for the 3rd time in 4 days of his first week at F3!
Prayer: Bernie’s Father’s Sister and Wife are both battling cancer.  187 neighbor Tom who passed away. UTI Co-Workers son who is experiencing dry drowning and is in a coma.

 

Thanks for opportunity to lead this morning

Lipstick