Aquaman – Page 16 – F3 South Wake

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February 7, 2019/in Thunder /QIC: Crosby
PAX: Aquaman, Crosby, Doc, Dusty, Gumby, John Deere, Kubota, Rams, Tofu

Warm Up:Mosey to Ampitheatre Gumby called a few

SSH, Daisy Pickers, L&R arm overhead Stretch, L&R over Chest, L&R Leg over Stretch
The Workout: Jack Webb’s (7) No Rock

M’ERKIN -Box Jump – Over Head Press(Repeat)

Different PAX called the Count

Balls 2 Wall- 20(cadence)

PROTRACTORS-(15/45/90/45/15) 10ish count each(😂)

REPEAT 3X

Mosey to Rock Pile find a friend

PAX called 10 count with Rock

Bear Crawl 10Pushes, Plank Shuffle pushes back, curls, Overhead Press, Tri Extension, Rock press squat(2x), chest extension squat hold, Diamond M’erkin,

John Deere took over for some Lady Luck

Mosey back to Ampitheatre

First roll is Exercise 2nd roll is number of times.

2-Squats

3-WW2

4-Balls

5-2xM Burpees

6-Diamond

7-Spider M’erkin

8-Mountain Climber

9-Superman

10- Boat Canoe

11-Head,Shoulders,Knees,Toes

12-Box Cutter

Mosey to Flag for Mary

Mary: Boat Canoe Holds(Extended & Retracted) Flappy Birds
Announcements: Check FB/ Slack, New AO’s
Prayer: Lots of us are Down with the sickness or injuries, First Responders, Tofus Family Dog is being put down, John Deere’s Family…

Dump or Super Bowl – Both Stunk

February 4, 2019/in Paradise City /QIC: Skidmark
PAX: 187, Aquaman, Blue Hen, Boogie, Bulls Eye, Cowboy, Crosby, Dawgpound, Doc, Foghorn, Full House, Glass Jaw, Kid Cracker, Lucky Charms, Pablo, Particle Board, Pikachu, Pumpkin Spice, Sea Dog, Skidmark, UTI, Wiggly

22 Pax gathered in the smelliest part of Holly Springs for a Monday morning beatdown. Q was a little upset with the result so made sure to take it out on the Pax. Very few Pats fans showed up but I doubt they could handle it anyway.

EC: 187, Cowboy, Crosby, UTI, Full House, Pablo, Pikachu, Dawgpound, Skidmark

Warm Up: Mosey for one loop with stops to do Good Mornings, SSH, and Windmills. Once back at the court Pax paired up by ability and speed. It was only logical that Dawgpound requested to be Lucky’s partner. Somebody needed to make sure we gave Lucky a push. Kudos DP.

The Workout: Catch me if you can partner runs. 1st loop 2 Double Merkin Burpees. 2nd loop around 3 squat jumps. 3rd time around 5 merkins. Once at the end circle back for the 6 doing 5 LBCs.

Mosey to the ramp for some 7’s. Reverse merkins at the bottom and star jumps halfway up the ramp.

Mary: Merkin clock with stops at 12, 10, 8, 6, 5, 4, 3, 2, and 12.

Announcements: See Pikachu’s announcements on FB and Slack. Nothing new.

Prayer: Shredder, Dumbo, Brexit, Emeril

Maybe It’s Maybelline

February 2, 2019/in U Turn /QIC: Skidmark
PAX: 187, Aquaman, Beater, Cowboy, Dauber, Dawgpound, Deadbolt, Doc, Double Doink, Forceps, Full House, Gump, H1N1, Lipsync, Maybelline, Nemo, Norm, Pablo, Pikachu, Pony Boy, R22, Sassy, Short Pole, Skidmark, Slide Rule, Slurpee, Warbucks

24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”

Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)

Gumby Smash!

January 31, 2019/in Thunder /QIC: Crosby
PAX: Aquaman, Bulls Eye, Crosby, Doc, Dusty, Gumby, Kubota, Pikachu

EC- Crosby(3.5 not the full Thunder Approved 4) Pikachu, Aquaman, Bulls Eye..

Warm Up: SSH(20), Daisy Pickers(10), Sir Fazio ⤵️⤴️, arm stretches, Grab a Cinder Block and John Cusack it to BB P.Lot.

The Workout: Bear Crawl Pulls 5 Spaces till the end of Parking Lot then John Cusack Lunges 5 Spaces on the way back.

Each 5 repeating and adding the next exercises.. Pax took turns calling the count.

LBC’s- 20 (CC)(Total 640)

S.Merkins- 10(Doc Made them Count)(Total 140)

Squat- 20 (Total 240)

Am. Hammers -20 (CC) (Total 200)

Curls- 20(Total 160)

Ruh Rohs- 20(Total 120)

Overhead Press- 20(Total 80)

REPEAT!⬆️⬇️

MOSEY

J Cusack

20 Curls

20 Overhead Press

Drop Block near Flags

Tennis courts for Mary

Mary: Pikachu Lead

Homer to Marge 10, L leg up 5, R Leg Up 5

Shoulder Taps 10

On his down & up M’erkins to finish right at 45.

Announcements:

Check FB &/or Slack

2nd F This Saturday My Way Tavern Anniversary Bonfire Crosby Playing 7-10

Prayer: A lot of unspoken/ First Responders , Military, Our PAX!

I’ve never seen lights worn like that

January 28, 2019/in Paradise City /QIC: Skidmark
PAX: 187, Aquaman, Boogie, Bulls Eye, Chips, Cowboy, Crosby, Dawgpound, Deadbolt, Doc, Double Doink, Full House, Glass Jaw, Gumby, Kid Cracker, Lipstick, Lucky Charms, Mookie, Nemo, Pablo, Pac-Man, Particle Board, Peeping Tom, Pumpkin Spice, Sandlot, ShamWow!, Skidmark, Slide Rule, UTI, Wiggly

Wow. I’ve said it before and I’ll say it again, South Wake loves virgins…Q’s that is. 30 Pax posted for a virgin Q this morning by Aquaman.

The amount of Pax that posted at EC was incredible too. I’ll try to get them all: UTI, Pablo, Lipstick, Crosby, Gumby, Dawgpound, Deadbolt, Double Doink, Slide Rule, Cowboy, Nemo, Peeping Tom, Mookie, , Wiggly, Skidmark (again sorry if I forgot anyone)

New light vests should come with instruction on how to put it on. Said pax had the lights somewhere down around his groin area and through his legs. I think there was some concern with it not staying on his shoulders.

Welcome FNG Boogie

Warm Up: Slight mosey to the bottom of the ramp for SSH x 21, IW x 10, Hillbillies x 10, Fozio Arm Circles forward and reverse, Chinooks, seal claps and over head claps at 10 cc
The Workout: 3 groups of 10 for Indian runs. At each corner do 5 merkins, 10 pickle pounders , 15 LBCs, 20 Hillbilly Squats. Try for 3 loops. Also add in 2 double merkin burpees every time the first pax in the line got back to the front.
Mary: Skidmark led Mary for 30 cc Freddy Mercury’s, 15 cc Boxcutters, Protractors, and finish with some plank hold exercise
Announcements: See announcements on Slack and FB. CSAUP long ass run 2/9 start from New Hill on ATT. Valentines Day challenge. Phones and devices away from 6-8.
Prayer: Several prayer requests, Brexit’s MRI, an aunt’s funeral on saturday (sorry can’t remember right now who it was)

The Rise of the Tiger Hawks

January 26, 2019/in U Turn /QIC: UTI
PAX: Aquaman, Beater, Cowboy, Dawgpound, Deadbolt, Dovetail, Full House, Gump, H1N1, LED, Oh Yeah, Psi, Roger Roger, ShamWow!, Short Pole, Slide Rule, UTI, Warbucks

The first AO to see the rise of the Tiger Hawks! The new shirts look awesome, good to see the first ones hitting the streets at U-Turn this morning. Thanks for modeling Warbucks

EC: Deadbolt, Warbucks, LED, PSI, Roger Roger, THE DawgPound, Cowboy, SlideRule, Full House

Cowboy and DawgPound commuted to U-Turn on foot today from hills of 12 Oaks. The rest of us rallied at Starbucks for a 3-mile loop through the business park.

Warm Up: Frankenstein Kicks, Daisy Pickers, High Knees, Butt Kickers, Side Straddle Hops

Welcome FNG ShamWow! – A resident of Holly Springs that enjoys running (who likes running!?) and has a pretty killer pace. He is a resident of Holly Springs and is in sales. Our F3 hivemind this morning went down the infomercial path and gave him a name that is “As Seen on TV

The Workout: Traditional U-Turn 5mi route was mapped and offered and for the masses. Plenty of turning for the 6 going on along the way. A few went “off the map” to hit their personal targets. Great work to all #HIM for braving the below freezing morning.

Mary: Nope! No Girls allowed.

Announcements: Nope! and very sorry to have passed over this. I guess I was getting cold? Excited to run? Still really bad at being a Q? As always keep an eye on your social media platform of choice. Please toss them out on the BackBlast post.

Prayer: Again – BAD UTI, BAD UTI – Skipped over Prayer. It wasnt intentional… Please know I realized my error when we got back to Starbucks and I did pray for those unspoken prayers since I’m absent minded. For those things that we should raise up out in the open, please post them on FB/Slack under the BB post so we can pray for them directly.

Surprise… it’s LipSync!!!

January 24, 2019/in Thunder /QIC: LipSync
PAX: Aquaman, Bulls Eye, Crosby, Dusty, Gumby, Kubota, Lipsync, Pikachu

PAX of 8 came out to Thunder to find out who the Mystery Q was going to be

Warm Up

A fun jog up and over the tables under the pavilion to the field for warm up consisting of: Good Mornings, SSH, arm stretching, arm circles and chinooks.

The Workout

Run to the rock pile through and over the playground (including going down the slide) and grab a rock

Rock toss through the sand volleyball court

John Cusack to baseball field for some Jack Webs

Curls for the girls and overhead extensions while walking to next sand volleyball court for more rock tosses

Barely Curling up the parking lot with Crab Walk Rock Kicks back down

John Cusack, Curls for the Girls and Overhead Extensions back to rock pile

Ruh Roh’s and Shoulder press before tossing rocks back to the pile

Partner up and 10 count Double Merkin Burpees while hopping over partner in a Plank… than switch

Mary

LBCs, WWII, Low Slow Flutters, American Hammers and Have a Nice Days (with meditation, prayer, reflection and a car alarm)

Announcements

BRR reminders

We need to all become “Slackers”

Prayer Request

Crab Legs; wounded Police officers and their families; Kubota’s parents, aunts and uncles as they possibly start the process of moving their mother to an assisted living facility; Beaufort’s recovery from hip surgery and any others that I forgot.

What was that last thing we did?

January 21, 2019/in Paradise City /QIC: Dawgpound
PAX: Aquaman, Bigalow, Bulls Eye, Cowboy, Crosby, Da Business, Dawgpound, Deadbolt, Double Doink, Glass Jaw, M4L, Pablo, Particle Board, Pikachu, Roger Roger, Skidmark, Slide Rule, Wiggly

EC: Cowboy, SlideRule, Dawgpound, Pikachu, Skidmark, Crosby, Roger Roger, Double Donk

Welcome FNG Bigalo!!! 21 degrees with an FNG that’s pretty cool. Pun intended.

Warm Up:

Run around the tennis courts and soccer field.
Stop at the bottom of the ramp – Side Straddle Hops
Stop at the ticket office – Frankenstein Kicks and Good Mornings
Stop at the corner – Bat Wing (10 Fazio Forward, 10 Fazio Backwards, 10 Seal claps and 10 overhead claps
Run to the Tunnel

The Workout:

Split up into two groups.

Group 1 did an indian run down the long path. When they reached the end they did 5 Burpees.
Group 2 did 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 10 Cadence Count Balls to the wall and Preacher chair until group 1 came back.

The groups then switched.
Repeated 5 times

Mosey to the bottom of the ramp for something that was way too complicated, but we had 3 minutes to burn.

Run up four light poles. Turn and run backwards up two light poles. Don’t turn around and run forward two light poles. Then turn around and repeat till you reached the top of the hill. Then mosey back to the circle for Mary.

Mary:

10 Imperial Walkers
10 Hillbilies
10 Low Slow Flutters
20 Pickle Pounders
Have a Nice Day

Announcements:

BBR meetup Wednesday
2nd F at Starbucks

Prayer:

Crablegs
Buford
First Responders

We start at what time?

January 19, 2019/in U Turn /QIC: Pikachu
PAX: 187, Aquaman, Banana Seat, Beater, Bernie, Brexit, Bulls Eye, Cowboy, Dauber, Doc, Double Doink, Dovetail, Lipstick, Maybelline, Pikachu, Pilgrim, R22, Shredder, Skidmark, Straight Cash, UTI

Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.

Warm Up:

SSH x10 IC

Frankenstein walk halfway down parking lot

Butt kickers back

High knees back down

Mosey back to start – hillbillies x10 IC

Announcements:

Happy birthday Aquaman!

Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.

See Slack/Facebook for other announcements.
Prayer:

UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:

3 to 15 miles. Great work put in across the board.

ThunderStock

January 16, 2019/in Thunder /QIC: Crosby
PAX: Aquaman, Bulls Eye, Buttjoint, Crosby, Doogie, Dusty, Emeril, Gumby, John Deere, Kubota, Lipsync, M4L, Pikachu, Pony Boy, Quiver, R22, Short Pole, Tofu

4+ mile EC- John Deere, Crosby

EC- (add as others let me know)

Warm Up:SSH , Moroccan Night Clubs, Daisy Pickers
The Workout:

Roxanne– 3:11(26)
M’erkins (during Roxanne)

Rebel Yell– 4:48
Pickle Pounders(Chorus)
Homer to Marge (Verse)
Low Slow Flutter (Bridge)

Thunder– 3:07(78)
Dips Hold in down position and raise up on “Thunder”

Optional Mosey-

Flower– 3:26(30)
Squat up & Down squat hold

Safety Dance– 2:45(47)
Reverse M’erkins On “dance” You come up

Give it away– 4:42
Protractors during verse
15/45/90 start back at 15
LBC’s during the chorus

BRIEF STRETCH

Thunder Struck– 4:52(34)
Double M’erkin burpee on thunderstruck/Thunder

Mary: OYO

American Hammers
Freddie Mercury
Shoulder Taps
Box cutter
Balls to The Wall (With Shoulder Taps x1)

X2

Cobra Stretch

PROTRACTORS 15/45/15/90

LBC

M’erkins x10

Diamond M’erkins x10

Announcements: on the F3 page & Slack, Crosby @Bombshell Saturday Night, Long Ass Run Feb 9(?)
Prayer: Pikachu took is out… Lots of PAX hurting, Raleigh Police officers, moment of silence.

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