Big Blue – F3 South Wake

5 Year Anniversary Special

May 24, 2019/in Cletus /QIC: Blue Hen
PAX: 187, Abe, Axe, Banana Seat, Big Blue, Blue Hen, Crab Legs, Da Business, Deadbolt, FedEx, Flanigan, Full House, Gump, Hasselhoff, Kid Cracker, LED, Lipsync, Nemo, New Mexico, Slide Rule, Smalls, The Natural, VanPatton, Yogurt

As always, it is an honor to get out and lead the group. Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool. It was one of the best decisions I made to say, sure let’s do it.

To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus. It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)

The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…

Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus. Be sure to check these off the list:

Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you. Mine was to complete a marathon under 4 hours. It took me five marathons to make it happen, but each year I got faster and the goal was accomplished.

2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom. Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.

3. Find someone that you can get behind and support. Maybe it is helping them reach a goal or supporting challenges they are facing. You will find that you get so much more by helping someone reach their goal then achieving your own. Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.

4. Step up and Lead. If you haven’t led a site Q – Do it. Move on to leading a 2nd F or 3rd F. There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.

5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year). The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs

Now on to the workout….

Warm Up:

Quick mosey over to the grass parking lot for warm ups.

Good Mornings X 10

Jacked UP!

SSH X 50 IC

Seal Jacks X 40 IC

Smurf Jacks X 30 IC

Plank Jacks X 20 IC

Chilly Jacks X 10 IC

The Workout:

Play Ball (two rounds)

PeakWeek brought me out to Cletus for my first F3 workout. I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.

Here is how it went down…

Partner up. Each partner went in opposite directions from home plate jogging the infield baselines. When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins. After the merkins sprints to centerfield meeting up with your partner for 10 brokeback merkins each and continue back to home plate. Everyone completed two rounds and held people’s chair until all were finished.

Next up….

Wall of Pain- concession stand

Australian Mountain Climbers X 20 IC

Recover with 10 squats holding wall IC

Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC

Recover with 10 squats holding wall IC

Balls to the wall X 20 IC

Recover with 10 squats holding wall

Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.

Finally the PeakWeek special…

One round of suicides on each line followed by partner frog jumps. Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.

To drive home the pain of the Frog Jumps we did two rounds.

People’s chair until everyone is finished.

Mary:

5ive inch leg hold X 5 IC
15 Inch leg hold X 5 IC
Americana Hammer X 15 IC
Freddie Mercury X 15 IC
Boat Canoe X 15 IC

Announcements:

Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker. Yogurt will help you get faster – Give it a try!!

I shared 5 F3 Southwake recommendations above.

T-Claps (Recognition):

I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group. Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner. Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!

Prayer:

CrabLegs and all those who have and are serving!

2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!

Indian Run Stackem Up Suicide for Fritters

January 3, 2019/in Disney /QIC: Pablo
PAX: Ball Drop, Big Blue, Breach, Cowboy, Crab Legs, Cruise, Dauber, Dawgpound, Deadbolt, Dumbo, Emeril, Full House, Lipstick, M4L, Natty Ice, Nemo, Pablo, Pikachu, Psi, Ramsey, Slide Rule, Tailpipe, Warbucks

Pax of 12 came out for EC (1 just for EC) and 22 for the main event to help support some #HIM as they continued their journey to become a member of the #fritterfoundation

Warm Up:

2 laps around the parking lot. SSH IC x 20, IW IC x 10, HB IC x 10, Fazio Arm Circles IC x 10 forward x 10 backwards, michael phelps
The Workout:

Pax split in groups of 4 or 5 and began their indian run to the road that runs adjacent to the large parking lot. Pax then began their stackem up suicide in indian run with 5 pain stations at each intersection on the road. Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1. Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning. Exercises were as follows: Station 1: 5 prisoner cell merkin burpees (PCMBs), Station 2: 10 Turkish getups, Station 3: 15 WWIIs, Station 4: 20 merkins, Station 5: 25 Prisoner Squats. Pax then did indian run back to flag for Mary
Mary:

LBC ICx20, Single leg homer to marge x 10 each side.
Announcements:

Fritter foundation continues at Ivan tomorrow with pre-run at 5:05, Please wear a red shirt on Fridays to support those deployed serving our country. Breath Taker challenge final bid at Cletus COT for next week.
Prayer:

Friend of M4L diagnosed with prostate cancer, crab legs, boy george’s son, all those dealing with challenges in their life, unspoken prayers

TS Michael

October 11, 2018/in Disney /QIC: Nemo
PAX: 187, Big Blue, Breach, Brony, Buford, Crab Legs, Dawgpound, Deadbolt, Emeril, Lab Rat, Nemo, Pablo, Peak Week, Warbucks

On this day, we await remnants of Michael. Schools are closed, but for most of us it will be business as usual.

EC streak alive with Nemo, Deadbolt, 187, Pablo and Warbucks doing the standard loop

Warm Up: Jog around the soccer fields and circle up in starting lot for the usual including Good Mornings, SSH, Mt. Climbers, Fazio Arm Circles, and another set of SSH. Shifted to some leg stretch to close it out.
The Workout: On the jog to back corner of soccer fields we stopped at top of greenway hill. Partnered up for a brutal set. Partner 1 was on the run to bottom of hill and back while Partner 2 was AMRAP select exercise. We did this 5 freaking times. Exercise order was merkins, burpees, squats, SSH and air press – this was all about pushing yourself to a limit. After each Partner completed each of the 5 exercises and 5 laps on the hill, we recovered on the jog back to the parking lot where we found the wall and alternated BTTW and dips on the bench. 5 rounds, again, working up from a 10 count to a 14 count.
Mary: Strong Plank-o-Rama, real strong
Announcements: SAS 5K, Beer Mile, HSHM shirt order
Prayer: Lab Rat house on market and preparing for move and to work with his family business leading sales for Oyster Farm, all those impacted by Michael and still recovering from Florence, all our brothers through unspoken prayer. YHC took us out.

HOSE ON THE RIGHT, PIMPS ON THE LEFT

September 6, 2018/in Disney /QIC: Chips
PAX: Big Blue, Blue Hen, Buttwax, Chips, Crab Legs, Dumbo, Kid Cracker, Moby, Mookie, Pablo, Peak Week, Peeping Tom, Ramsey, Straight Cash, The Natural, Warbucks

16 PAX @Disney. CHiPs took the Q for Nemo so he could rest his fins for the BRR this weekend. Most other BRR participants heeded the pre-blast warning that was issued as well and stayed in the safe warm clutches of the fartsack.

Warm Up:

Lap around the fields

20 SSH

10X10 Imperial Walkers/Hillbillies

10X10 Sir Fazio Arm Circles

10 Slow Good Mornings

The Workout:

Crawl/Walk/Run: Line up on the line, bear crawl to penalty line, Lunge walk to half line, sprint to other end (down and back) REPEAT

To the abyss (w/hoses): Broken DORA with partner and 2 Hoses. Partner 1: down and back up. Partner 2: Merkins/Squats/LBCs (2 ROUNDS)

Mary:

Low Slow Flutter

Freddy Mercury

Pickle Pounders

Announcements:

Crab Legs mentioned a race in Durham on Nov. 11, 2018 benefitting Team DREA a foundation that funds and supports ALS research and treatment.

Info: https://runrdc.com/

911 Stair Climb Tuesday, 11 September 5:30 a.m., Carter-Finley Stadium, Gate 4

Info: https://f3raleigh.com/9-11-stair-climb

Prayer Requests:

Crab Legs, we pray for strength and healing.

Clay, we pray for healing and guidance to his physicians.

BRR Crew, we pray for safe travels and strength.

Unspoken Prayers, we pray for those issues in our lives that only you know Lord.

CHiPs Word of the Day:

He must become greater, I must become less. –John 3:30

I Am Third: God is First, Others are Second, and I am Third.

Happy 50th Crab Legs – RESPECT!

July 19, 2018/in Disney /QIC: Nemo
PAX: Big Blue, Chips, Crab Legs, Deadbolt, Lab Rat, Lipstick, Nemo, OCR, Pablo, Peeping Tom, Slide Rule, Straight Cash, The Natural, UTI, Yogurt

Warm Up: Jog around the soccer field, circle up in lot for Good Mornings, Windmills and upper/lower body stretching
The Workout: Indian Run to baseball lot, lots of Happy Feet, circle up for a couple sets of SSH and Mt Climbers, some more Happy Feet. On the jog to the entrance, circle back for the six or plank hold. A couple sets of Burpees OYO followed by Shoulder Taps. Jog to the snake lot across the street for 3 sets of Bear Crawl on the curves bookend by straightway sprints. Jog back to start and hit the wall for a couple sets of Derkins followed by Nipplers.
Mary: A couple quick rounds of Homer to Marge and Pickle Pounders then LBC ICx50 in honor of Crab Legs turning the Big 5-0.
Announcements: Cletus tomorrow will be Deadbolt 4th anniversary Q
Prayer: Lots of recent posts about family and friends dealing with injury and illness. We shared a few then had a slow 10 count for each to lift up their unspoken prayers. YHC took us out in prayer

EC credit to Deadbolt, Nemo, UTI and LipStick

Weather was awesome, effort was awesome. Can’t say enough how much respect I have for you guys.

Was great to see a few faces out there who I had not posted with in a awhile. Calling out Woodcreek for strong showing.

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