Axe – Page 3 – F3 South Wake

Runners, ruckers, and terds oh my…

May 22, 2021/in U Turn /QIC: Full House
PAX: 187, Abe, Alpine, Axe, Beer Pressure, Cancun, Cupid, Dahmer, Finkle, Full House, Huffy, Maybelline, McNugget, Redenbacher, Shredder, Skidmark, Sparky, U.T.I, Yogurt, Yosemite

FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5. McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell. Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details. We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause. Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

No EC + 3 miles. Did ya even post bro?

May 19, 2021/in Running 4 the John /QIC: Emeril
PAX: 187, Aquaman, Axe, Blue Hen, Bobby Boucher, Breach, Colonel Sanders, Cupid, Dawgpound, Dreamland, Dumbo, Emeril, Flanigan, Full House, Lipstick, McNugget, Moby, Pablo, Pikachu, Rut, ShamWow!, Skidmark

FNGs: Salt Lick
Warm Up: 8 Good Mornings. If you wanted to warm up ya should have run EC.
The Workout: We ran. 3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer. Jeff (Pablos friend who had a heart attack)

Pennsylvania Sweat Box at Cobra

May 18, 2021/in Purple Cobra /QIC: Deadbolt
PAX: 187, Axe, Bondo, Breach, Cowboy, Dahmer, Dawgpound, Deadbolt, Emeril, Fancy Feast, Gamecock, Gump, Lipstick, MadDog 2020, Murdoch, Pumpkin Spice, Roger Roger, Yoshi

FNGs: None

Warm Up: Short mosey over to the GNC Parking lot for circle up.

SSH x 20
Good Morning x 10
Standard Merk x 20
Imperial Walker x 20
Fazio 10+10

The Workout:

Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
Get accountability partner
Pax Does the following exercises right in front the butchers market
- Squat x 20
- WW2 x 20
- SSH x 20
- Merkin x 20
- Freddy Merc x 20
- Lunges x 20
After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
Repeat the above until time

Mary:

Mosey back to Teeter lot and then Jailbreak to flag

Low Slow Flutter x 20
Homer to Marge
Homer to Marge alternating legs
times up

Announcements:

Family Cookout – check slack
JoCo CSAUP – check slack

T-Claps (Recognition):

Roger Roger’s family member with brain tumer

Prayer:

YHC took us out in a Ball of Man
Honor to lead men

Simple and affective

May 11, 2021/in Purple Cobra /QIC: Banana Seat
PAX: 187, Axe, Banana Seat, Bobby Boucher, Bobby Dall, Bondo, Deadbolt, Fancy Feast, Fanny Pack, Fram, Kosher, MadDog 2020, Mookie, Nemo, Quiver, Roger Roger, UTI, Wallaby

9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.

Everyone was tired except 187.

The end!
This BB is dedicated to 16 Bit.

BS out!

Reach out and touch someone (old AT&T slogan)

May 9, 2021/in U Turn /QIC: Vasoline
PAX: 187, Alpine, Axe, Cupid, Dahmer, Dawgpound, Dumbo, Emeril, Fanny Pack, Forceps, Friar Tuck, Full House, Katniss, LED, Lipsync, Mario, Maybelline, McNugget, Nemo, Pikachu, Pumpkin Spice, Redenbacher, Sprinkler, Vasoline, Yoshi

During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while. I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to. Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight. It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance). I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post. Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while. Sometimes a little encouragement can go a long way.

FNGs: none today

Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

The Workout: standard U-Turn in reverse (6mi option or 3mi option). By far an easier route than standard U-Turn due to less hills/elevation.

Mary: ran outta time

Announcements: congrats to Sprinkler’s son graduating high-school! Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs. Bed build June 12th. May challenge continues…

T-Claps (Recognition): Picking up the 6 as always

Prayer: 11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX

Team Pokémon @ Purple Cobra

May 4, 2021/in Purple Cobra /QIC: UTI
PAX: 187, Axe, Bobby Dall, Maybelline, UTI, Wallaby

EC: Maybelline, 187, YHC

FNGs: NOPE

Warm Up:

Mozy, Run Backwards, Carioca L/R
Sprint up Cobra Sunrise for your PB
Fazio Arm Circles, Windmills, SSH

The Workout:

Build-a-bears x3

T merkins 10
plank jacks 20
shoulder taps 30
mountain climbers 40

bear crawl ring of fire x2

hammers
squats
monkey humpers
SSH
Mountain Climbers

People’s Chair \ Balls to the Wall x3

Mary:

T Merkins
WW2s
Good Mornings

Announcements: Disney needs you – all of you – Sign-up!
T-Claps (Recognition): Maybelline was already moving before the competition and is celebrating a 9-pack today.
Prayer: YHC took us out

How many Monkey Humpers?

April 27, 2021/in Purple Cobra /QIC: 187
PAX: 187, Axe, Bobby Dall, Bondo, Cupid, Full House, Halfway House, Maybelline, Tetanus, UTI, Warbucks

FNGs:none
Warm Up:SSHx20
The Workout:Round 1 at Goodwill: Dora with suicides – 100 Merkins, 200 Star Jumps, 300 Monkey Humpers IC. Round 2 on the hill: 3 sets of crunches with partners doing bear crawl up, crawl bear down, backward crab walk up, forward crab walk down, bull frog up and down hill. Round 3 in the court: shoulder tapsx20IC with partner doing preachers chair, mountain climbersx20IC with partner doing BTTW.

Mary: Ab blast
Announcements:none
T-Claps (Recognition):Halfway House – great to see you out!
Prayer: Wallaby’s wife, Sham-Wow, Brexit surgery, 16Bit recovery

The Pendulum

April 15, 2021/in Running 4 the John /QIC: Coal Ash
PAX: 187, Abe, Axe, Bobby Boucher, Coal Ash, Cowboy, Cupid, Dawgpound, Dumbo, Full House, Laettner, Lipstick, Pablo, Pikachu, Skidmark, U.T.I

16 Pax for a variety of options at RFTJ. Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill.

FNGs: none
Warm Up:
The Workout: Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill. Ran to the top of Earp and then 5 trips up cemetery hill and back.
Mary:
Announcements: Wilmington, Volunteers needed (see Slack and Facebook)
T-Claps (Recognition):All marathoners running this weekend for keeping the legs loose. All those that ran that ran the hill repeats (Pablo was cruising!). And those working through injuries still getting their miles in.
Prayer: 1 minute of silence for unspoken prayers and reflection.

The Kneeler is Born…

March 24, 2021/in Running 4 the John /QIC: Full House
PAX: 187, Abe, Axe, Bobby Boucher, Coal Ash, Cupid, Dauber, Dawgpound, Dumbo, Full House, Laettner, Lipstick, Luigi, maybeline, McNugget, Pikachu, Redenbacher, Skidmark, Snap, Warbucks, Yoshi

21 Strong rolled out at 5:30 for 5+ miles. The route took us up and out of Jones Park, turning left, we made a hard right on Johnson (which seemed to get Lipstick excited), then Right on Earp, up Cemetery Hill, back to HS road and then Main St. all the way back to Ting. Numerous PAX out this am for early morning miles and EC. Follow the mumble chatter on Slack for where the name of the route, “kneeler” is derived from.

Announcements: Long ass run this weekend, be there or be square
Prayers: Doc and Vasoline’s kids both with upcoming surgeries

The Mario Cart Lineup Continues

March 23, 2021/in U Turn /QIC: Vasoline
PAX: Axe, B-I-N-G-O, Bobby Boucher, Cancun, Cupid, Dawgpound, Dumbo, Emeril, Fanny Pack, Full House, Gamecock, Gillette, Laettner, Lawn Dart, Lipstick, Luigi, Mario, Martini, McNugget, Norm, Peach Beach, Pikachu, U.T.I, Vasoline, Yoshi

Saturday March 20th, 2020

FNGs: Welcome ‘Peach Beach’

Another recruit brought out by Emeril that knew Mario, Luigi, and Yoshi. YHC was having a tough time on deciding between Koopa Troopa or Peach Beach so I put it to a vote amongst the other PAX. Peach Beach won by a landslide (I don’t believe there were any votes for Koopa Troopa…ha).

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Good Mornings, 10x Frankensteins, 25-30 Merkins OYO.

The Workout: 3mi and 6mi option

Mary: no time today

Announcements: Long Ass Run Saturday 3/27 on the ATT – plenty more details to be posted on Slack

T-Claps (Recognition): 25 PAX at U-Turn on the first day of spring! Emeril recruiting a 4th FNG in just as many weeks

Prayer: all the unspoken, teachers/students/state workers back in schools getting readjusted

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