EC: Nemo, UTI, Emeril, M4L
Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂
Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers
^^^ Nick Offerman, the morning after his bourbon by the fire. R4TJ brought it!
Warm Up: 22 degrees outside let’s get warm – Side Straddle Hops, Daisy Pickers, Stretching – Enough standing still… let’s move!
The Workout: Since Crossway was last week and its so dark out we opted for a run down Main. The route stretched into Womble where we took the big loop and came back to Ting. We each came in between 3.1 and 5.5 miles.
Mary: Enough about Mary! We get it, there is just something about Mary…
Announcements: The title of this post is a joke but in all seriousness we had a fall this morning. I believe they are OK but remember to wear your lights (I didnt this morning) and watch your footing. This case was kind of a freak accident (they were wearing their light) but we are approaching the colder months and ice is gonna get real. You can’t always see ice, leaves are down, etc. Be careful!
Prayer: Quiet group this morning, lots of shivering, not much else.
Pax of 11 for some fun with cinderblocks
Flannigan, Peak Week, Norm, Buford, Slide Rule, Da Business, Blue Hen, Crablegs, Banana Seat, Moby
Breach on the Q
Warm Up: Jog around the front parking lot and circle up for 20 counts: Imperial Walkers, Hillbillies, Good Mornings, Frankensteins and Side Straddle Hops.
The Workout: Every man grabs a block, the block cannot touch the ground unless its part of the exercise or the pax drops for 10 merkins
John Cusack over to the side lot and circle back up for 20x Curls for the girls, Tricep extensions and goblet squats
Block on the shoulder and mosey to the loading dock, 20x big boy sits up with feet in the block, 10 counts Blockees, 20 count peoples chair with a block in the lap and 20 count balls to the wall on top of the block.
Block on the shoulder mosey over to the basketball court for some Blocktamano. Pax circles up and holds block out in front of themselves, one man drops his block and runs around the circle hitting each block as he runs by until he gets back to his block. Each pax member runs around the circle, first clockwise, then counter-clockwise. Paused for 20 count derkins called out by Flannigan.
John Cusack to the Stop sign, 20 count irkins called out by Slide Rule on the block and 20 counts LBC’s called out by Buford.
Block on the shoulder, mosey back to the front of the school and circle up for Block Webs to 5.
Mary: 20 counts of LBC’s, Leg Lifts and Hello Dollys
Announcements: CSAUP coming up, check Facebook for details and to sign up, Banana Seat going to look into getting us into the 5k at Wrightsville for free like last year and Crablegs is going to try and run it. Wrightsville 1/2 sign up and looking into shirts.
Prayer: Be thankful and be present, try to help those in need and look in just a small way try to make someone’s day better. There is never too small of a good deed.
25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.
EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.
Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure
The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.
Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.
1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.
Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.
It has been 1 full year for me on the Q at Disney, and no regrets. One thing I really appreciate about F3 is every time you head out to post, no matter what AO, what day, you never know what you will find. Every workout is unique based on the group that shows up that day. Today was great. I showed up to keep the EC streak alive and like clockwork 187 was at the ready. He and I had a great run, nice pace, great conversation. A small group had gathered and then was treated to a 12 Oaks clown car. I announced the official fartsack as the one (actually was HC+EC) contact me 4:39am to let me know his mind was telling him yes, but his body was saying no – needed a day to rest the legs.
Warm Up: Off we went for a rather fast lap of the soccer fields then circle up for some warm up exercises and stretches.
The Workout: On the short jog down the lot we stopped at some posts and lined up for 3 sets of assisted deep squats and merkins. On the jog to the lower lot we hit the bench for 3 sets of the following no recovery between exercises) tempo dips ICx5, 10 count plank hold, shoulder taps ICx15, mt. climbers ICx15, LBCs ICx20 and SSH ICx15. Recovered between sets with jog around lot. Some dude rolled up in a pickup and stared us down for a full set only to find out he parks up on the pad and was just patiently waiting for us to clear out. Went back on the jog to the start and threw down 3 sets of BTTW alternating with fast squat jumps.
Mary: Plank-o
Announcements: HSHM coming up, normal U Turn this Sat
Prayer: 187’s sister, victims of the LA shooting, F3 guys dealing with injuries. YHC took us out.
Warm Up: Typical stretching
The Workout: HSHM out and back 5 Miles round trip. HS Rd and Main St was the turnaround. However, most people chose their own routes. Next week we move to a dictatorship, be prepared. Mileage, route and speed will be based on the Q.
YHC is batting .900 at R4TJ- If you don’t know what this means, then you need to get out to more R4TJ’s
Announcements: Saturday HSHM Preview 0630 at Ting.
Prayer: All the kids stay safe tonight trick or treating
Pax of 10 showed up for some fun in the cold
Blue Hen, Breach, Brony, Buford, Emeril, Forceps, Norm, R22, Da Business, Flanigan, Moby
Warm Up: Run around the front of the school to the side parking lot, circle up for 20 reps of Imperial Walkers, Hillbillies, Good Mornings Merkins and Side Straddle Hops
The Workout: Partner up for stations.
Station 1 Tire drag around the side parking lot, this was the timekeeper. Once the tire dragging group got back it was time to rotate stations.
Station 2 (Cynder block) Partner 1 groundpounders, pass the cinder block after each overhead press.
Station 3 (BattleRope) round 1 double arm waves, round 2 double arm slams, round 3 back to waves. Partner 2 LBC’s
Station 4 (Fire Hose) Round 1 Overhead press, Round 2 Bicep curls, Round 3 Tricep extensions
Station 5 (Big Tire) Round 1 sumo squats with tire, partner 2 does plank hold, round 2 partner squats with the tire, round 3 partner tire flip.
break in the middle for 20 reps of LBC’s Lo SLow Fludder and Freddie Mercurys
Mary: Carry all the gear back to Breach’s truck
Announcements: Midget looking for some runners for a run in downtown on Sun
Prayer: Reinforce the message of being grateful for what we have and not forgetting to say thank you. Try to say thanks to someone for doing something nice for you.
18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.
EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.
Vest: 187
Happy Birthday: Buford
Welcome back Java
Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)
The Workout:
Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.
Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.
Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.
Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.
Prayer: Dawgpound’s family, Wolfie, Crablegs