Bernie – Page 5 – F3 South Wake

Got any good CDs?

August 10, 2019/in U Turn /QIC: Warbucks
PAX: 187, Alpine, Aquaman, Axe, Bernie, Brexit, Bulls Eye, Cupid, Dahmer, Dawgpound, Deadbolt, Dumbo, Fonzie, Full House, Katniss, LED, Lipstick, Martini, Nemo, Pikachu, Redenbacher, Sassy, Slide Rule, UTI, Warbucks

20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

I Run. It Hurts. And I like it.

August 8, 2019/in Speed Racer /QIC: Snap
PAX: 3rd Cousin, Bernie, Cupid, Slide Rule, Snap

PAX: Snap, Cupid, Third Cousin, Slide Rule, Bernie

1st time BackBlasting, 2nd time Q’ing. Yogurt was begging for a game of Ultimate earlier in the week, but he and the rest of the team didn’t show. Probably too dark this time of the year anyway. The 4 of us hit it hard at the track and stayed out of the wet grass. We’ll be feeling it tomorrow morning…

FNGs: None

Warm Up: Side straddle hops, overhead claps, seal claps, Good Mornings, Windmills

The Workout:

Blimp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats

PEAK 8 on the track: 30 second sprint as fast as you possibly can, recover for 90 seconds (or just puke, whatever feels better), repeat 8 times

Another blimp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats

Announcements: Derek Davis Memorial Run a week from Saturday, run it or volunteer for it.

Prayer: Cupid’s work

Let’s get to it… Slide Rule this one’s for you! ;)

August 3, 2019/in U Turn /QIC: ShamWow
PAX: Alpine, Aquaman, Axe, Banana Seat, Bernie, Blue Hen, Bulls Eye, Cupid, Dawgpound, Deadbolt, Dumbo, Emeril, Gump, H1N1, Katniss, LED, Lipstick, Norm, Oyster, Peeping Tom, Pikachu, Redenbacher, ShamWow!, Slide Rule, Slurpee, Straight Cash, UTI, Yogurt

FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong. Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us out.

Blood, Sweat, and Tears at Cletus

July 12, 2019/in Cletus /QIC: Yogurt
PAX: Abe, Bernie, Da Business, Pigpen, Sea Legs, Snap, Yogurt

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

July 11, 2019/in Speed Racer /QIC: Lipstick
PAX: 187, 3rd Cousin, Abe, Axe, Bernie, Blue Hen, Brony, Da Business, Lipstick, Nemo, Pigpen, Tetanus, UTI

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

Yes, We Do Take Requests

June 17, 2019/in Downtown Train /QIC: Nemo
PAX: 3rd Cousin, Abe, Bernie, Blue Hen, Brexit, Bulls Eye, Coal Ash, Da Business, Flanigan, Nemo, Redenbacher

EC for Bernie and Brexit who ran over from home, and for Cowboy, Abe and Nemo – thanks Cowboy for inspiring us to get in a solid run despite the late start. Bullseye was first on scene as he was so excited tto get his hands on the brand new breathtaker. A couple guys reached out to ask about running today and there were some request to keep he running to a minimum. When you are riding your bike to post, with breathtaker, and going on several days in a row, I will listen to your request. Opened with the news about Warchild, many black shirts to represent and a moment of silence

FNGs: Nope
Warm Up: Regular lap around the big block, circled up for some quick w/u exercises

The Workout: Stayed right in the same spot the whole time. Picked up rocks and circled up. The workout was a build as we did everything ICx10 and added an exercise each round until we had 10 different exercises. Some guys picked up on the patter, others thought it was totally random. Either way, I like to think it was an even, consistent workout with no real breaks. The exercise order went like this: curls, SSH, triceps, Goof Balls, Ground Pounders, Mt. Climbers, Wonder Bras, Merkins, Bus Drivers, Burpees. So that means we did curls ICx100, SSH ICx90…all the way to just the 10 burpees, but we did them slow and in cadence to focus on form. Time was on our side as we wrapped up, returned the rocks and circled back up.
Mary: 2 sets, all ICx10 and without letting the feet touch the ground: LBC, 6 inch hold, low slow flutter, Homer to Marge
Announcements: Mention of new AOs
T-Claps (Recognition): Great to see Coal Ash back out there today as he continues to recover – strong effort
Prayer: We took a silent 10 count for unspoken and YHC took us out

U-Turn

June 15, 2019/in U Turn /QIC: Dahmer
PAX: Alpine, Aquaman, Bernie, Bulls Eye, Cowboy, Dahmer, Dauber, LED, Nemo, Pikachu, Skidmark, UTI, Warbucks

13 PAX came out this morning to enjoy the cool weather and pick up some mileage. Good work men!!

FNGs: Welcome Alpine!

Prayer: praying for all the fathers out their this weekend.

Appetite for Destruction Track 1

June 10, 2019/in Paradise City /QIC: Dawgpound
PAX: Bernie, Breach, Brexit, Buford, Cowboy, Cricket, Dawgpound, Dumbell, Dumbo, Flair, Katniss, Lucky Charms, M4L, Mookie, Pablo, Pac-Man, Particle Board, Popinski, Pumpkin Spice, Skidmark, Snap, Steamboat, UTI, Wallaby, Wiggly

Welcome to the first fitness test. The results are being kept in Southwake Challenge Spreadsheet.

FNGs: Wallaby
Warm Up:

Circled up for the following:
Side Straddle Hops
Fazio Arm Circles
Good Mornings
Daisy Pickers
Lap around the test lap

The Workout:

Results

The workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians. We left the basketball court and made a left. Then down past the cars and made a right. Ran past one aisle then the next aisle turned right up past the median then right and ran back to the basketball court.

Mary: No Time
Announcements:

New AO Wednesday Aquaman and Doc are Qs

T-Claps (Recognition):

All for completing the first Fitness Test

Prayer:

Unspoken
Pax Parents going through health issues
Shredder

Memorial Day Murph

May 27, 2019/in Tea Time /QIC: John Deere
PAX: 187, Aquaman, Bacon, Banana Seat, Bernie, Bulls Eye, Chopstick, Crab Legs, Cupid, Dauber, Doc, Dovetail, Dusty, Emeril, Fiddler, Forceps, H1N1, John Deere, Katniss, Knob, Lipstick, Lipton, Lobster, Lucky Charms, Messi, Norm, Patch, Pikachu, Pumpkin Spice, Sketch, Slide Rule, Snap, UTI

What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..

Prays encompassed some respectful silence….

Thank You Men, it was my true honor to lead such a special AO.

(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))

AMRAP Indian Runs!

May 23, 2019/in AO Post, Disney /QIC: Pablo
PAX: 187, Abe, Axe, Bernie, Crosby, Dahmer, Dawgpound, Emeril, Katniss, M4L, Mookie, Motor Boatin', Nemo, Pablo, Pac-Man, Pilgrim, Plex, Pumpkin Spice, Rut, ShamWow!, Sweep

PAX of 21 posted at Disney, “Where Dreams Come True” (dreams can be nightmares too) for a BRR friendly workout. The definition of friendly was debated by Nemo after the workout. Q was happy to see a large group of #HIM swallowed the DRP and decided to show up for EC (15 in total). Upon further inspection, he was even more pleased to see that there were no Fritter Quitters.

FNGs: None

EC: Pablo, M4L. Dawgpound, Emeril, ShamWow!, Crosby, Dahmer, 187, Axe, Plex, Pilgrim, Bernie, Pumkin Spice, Nemo, Katniss

Fritter: New Fritters: Bernie, Pilgrim, Crosby, Katniss Repeat Fritters: Dawgpound, Emeril, M4L, ShamWow!, Pumpkin Spice Fritter Quitters: None

Warm Up: All exercises in cadence: SSH x 20, Imperial Walkers x 20, Hillbillies x 20, Fazio arm circles 10 forward 10 back

The Workout: PAX split into small groups (3 groups of 5 and 1 group of 6) based on speed for Indian runs. In there groups, PAX moseyed to the drop-off circle at the front of MCHS where they found benches to complete 10 erkins, 10 derkins, 10 dips, and 10 more erkins while we waited for the six. Once we regrouped, we moved to the gate that separates the faculty lot from the road for the main entrance. In their Indian run groups, PAX were instructed to run up the long road to West Lake Rd and do 5 burpess, run back and bear crawl under the gate, run up the short road to Middle Creek Park Ave and do 5 star jumps, run back to the gate, and wash-rinse-repeat until Q called time. After 30+ minutes, Q called PAX back do the gate to regroup. While waiting for the six, we completed LBC ICx25, 25 Merkins, SSH ICx25. Once we all regrouped at the gate, all groups combined for a large group Indian run back to the flag for Mary.

Mary: All exercises in cadence: Low Slow Flutter x 20, Homer to Marge x 20, Freddie Mercury 20 regular and 20 reverse, Pickle Pounders x 20, Have a nice day!

Announcements: Blue Hen 5 year anniversary Q @ cletus with a 5 mile EC that starts at 4:30, Breath Taker charity is the Holly Springs Food Cupboard: Accepting donations of cash (Fritter Foundation is matching all cash donations), food, or time at the cupboard to help in garden or general repairs (meeting there this Saturday)

Prayer: Drew (victim in UNC Charlotte shooting), Crablegs, Bernie’s stepmom, Pilgrim’s father, spoken and unspoken. Thank you to Pumpkin Spice for taking us out in prayer!

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