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Expect the unexpected

I thought it was just going to be Full House and I posting this morning because he threw out the only HC on Slack.Ā  Wild Turkey also commented he would try to make it.Ā  With BRR only 2 weeks over, 4PAX showing to U-Turn the day prior, cooler weather this morning, and the fact that it was a Sunday, I didn’t expect more than a couple guys including myself.Ā  Ā Full House and I went out for some EC prior to the ME and when we came rolling in and I saw more than a few PAX it made my morning.

FNGs: none

Warm Up: quick mosey, 10x windmills, 10x daisy pickers, 10x Frankensteins, 25-30x OYO Merkins

The Workout: Exit Womble, L on Stinson, R on Grigsby, L on W Elm, crossover Main St. and stay on Elm, L on Ballentine, R on Saranac Ridge, L on Onondaga Ct., follow the sidewalk on Onondaga to a hidden connector that will put you behind a daycare center on Earnie Lane, head straight on Earnie Lane, R on Holly Springs Rd, L on Tullich Way, L on Stonehedge Ct, L on Oakhall Dr, crossover Main St and stay straight on Crossway Ln, R on Skymont, L on Rhamkatte, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, L on Stinson, and back to Womble for just under 6mi.

Mary: no time

Announcements: Holly Springs Half in November, Fanny Pack 7 Pack of Q’s this week to celebrate his 42nd bday, 2nd F opportunities for 3-Alarm (Yogurt sending out details soon)

T-Claps (Recognition): 8 strong coming out on a Sunday at 6am to get in some miles

Prayer: quick recovery of 3-Alarm, those battling COVID-19, sickness, mental health issues, addiction, quick recovery of Aquaman’s knee, prayers for all the unknown

25 PAX at KUNG POW

YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.

 

FNG: David Welcome TomTomĀ  Ā  Another M4life University Recruit

 

Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.

 

Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.

 

Station

Round 1

20-Seal Claps

Round 2

20-Overhead Claps

Round 3

20-Fazio Arm Circles

 

Station

Round 1

20-Box Cutters

Round 2

20-Hello Dolly

Round 3

20-Dying Cockroach Station

 

Station

Round 1

20-Merkins

Round 2

20-Big Boy Sit Ups

Round 3

20-Side Straddle Hops Station

 

Station

Round 1

20-second plank chill cut

Round 2

20-Low-Slow-Flutter

Round 3

20-Crab Jacks

 

Station

Round 1

20-Prisioner Squats

Round 2

10 Burpees

Round 3

20-Carolina Dry Docks

 

 

 

Station

Round 1

20-Monkey Humpers

Round 2

20-Shoulder Taps

Round 3

20-Crab Humpers

 

All were done IC except Merkins and Burpees

 

Announcements: See Slack and FB

 

Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.

 

Honor to lead!!

The People’s Q

FNGs:nope
Warm Up:
ssh, daisy pickers, good mornings, sir fazio arm circles, merkins
The Workout:
mosey to loading dock.
hold peoples chair for 10 count down and back 60 count total
repeat for BTTW
1 minute plank hold.
We repeated 3x with chill cut plank on round 2.

Mosey to guard rail for 10x irkins, derkins, dips. After each set, we moseyed to Sunset Lake Rd and back. 3 rounds were completed

Mosey to bottom of “the hill”. backward run, bear crawl, and crab walk to top, mosey back. at bottom we did merkins, squats, lbcs. 3 rounds were done.

Mary:
LSF, LBCs, stretching
Announcements: See Slack
T-Claps (Recognition): Lots of prep went into BRR training.
Prayer:
Unspoken, BRR health and travels

3-Alarm 8/24/21 – Fartsack Explained, Gatorade Expired, With Some Dead Animal Stench in Between

Ā 

FNGs: Cole (F3 Snooze)
Warm Up: Count off and pre-run announcements
The Workout: 4 miles in Hilly Glen

Back in June, 3-Alarm (Davis) wanted to share a few words before each workout, so he texted me those words for my delivery at the next run. What I didnā€™t expect was to video myself speaking those words on Davisā€™ behalf and then sending the video to him for review. Since then, Iā€™ve delivered Davisā€™ speech every time we have new runners at SouthWakeā€™s best AO (certainly the most joyful). And Iā€™ve embellished it each time with Davisā€™ approval. Davis also asked us to define F3 terms, so he can participate in the conversation and not be confused by Purple Cobra, Merkin, AO, COT, and of course, Fartsack. Today, @Dumbo entertained allā€”especially @3-Alarm, with his firsthand account of Fartsacking.

After these standard announcements and a count-off of 12, then 13 with Cupidā€™s late arrival, we took off. Very impressive seeing 13 PAX run up the street with Davis rolling and the flag waving.

For the second time this month, Davis brought an FNG. This week, we picked up Cole, a senior at HSHS and avid rugby player and sleeper. It took us a minute to find his house, but Davis came through. Cole joined us on a run wearing sweat pantsā€”the big, heavy cotton type that would be great if you were camping in 20 degree weather. But it was 95 degrees out. I asked if he wanted to change and he said no. Cole hammered through the run in spite of bruises and old injuries (broken femur five years ago). At COT, he earned the name @Snooze because it takes several alarms to wake him up in the morning. When asked what he likes to do for fun, he said he likes to chill and doze off, hence the name @Snooze, penned by @Pikachu. Davis had met Cole and recruited him while on a walk the week before.

We also swung by Charlieā€™s house. Earlier in August, we picked up FNG Charlieā€”an avid BMXā€™er and MTBā€™er, who earned the name @Cash Roll after a BMX trick invented by Daniel Dhers (2021 Olympic Silver medalist, BMX freestyle; and owner/operator of Daniel Dhers Action Sports Complex, right here in little olā€™ Holly Springs). Finally, we got going on rhythm with the run. Down Avent Meadows, up Holly Moor. Here, Cole pushed Davis straight up the hill with an assist from Pikachu. This is not an easy hill!

Several runners rotated in to push Davisā€”Emeril, Dumbo. We stopped at intersections to let cars go by and to keep our PAX together. Pikachu showed us how to climb Holly Thorn Trace, nearly a mile straight uphill, going faster pushing Davis than most of us can run solo. The stop sign at the top is a good spot to rest, catch your breath, and pick up the six. But today, there was the distinct odor of a dead animal. This thing made the landfill smell like roses. After picking up the six, we gladly moved on.

Cupid had the privilege to push Davis back down the hill. On the way back, Cancun found us as he drove his search vehicle through the neighborhood. He and both 2.0s rolled back to the house and set up the splash zone. Maybelline and I bolted back to the houseā€”Maybelline to hop in the car to pick up his son and me to help splash.

Pikachu ran Davis back and forth through the sprinkler. Cancunā€™s 2.0 Oliver freely squirted just about everyone with a squirt gun and exclaimed the my SUV was not a ā€œtruck.ā€ Wild Turkey soaked Davisā€™ hat and placed it on Davisā€™ head. Dumbo and others stuck their head in the sprinkler. COT and one burpee by Pikachu and we were done. Finally, after most had left, Wild Turkey and Snooze were enjoying some Gatorade, when Snooze realized it was expired by 2 years! Uh oh. Davis got a real kick out of that. If Wild Turkey and Snooze return next time, we’ll know they are OK. Another successful 3-Alarm run!

Mary: None
Announcements: Done
T-Claps (Recognition): All who posted for the first time today: @Bobby Dall, @Cupid, @Dumbo, @Emeril, @U.T.I., @Yoshi

 

Serious Business

AO: Paradise City
Workout Date:Ā 08/09/21
The boys at Paradise City are serious about their high tempo. When I started checking out greater Wake County Q sheets back in May, I found Paradise Cityā€™s Q sheet full for THE ENTIRE YEAR. Helpful brothers on Slack sent me Skidmarkā€™s way, and after promising to deliver a high tempo workout (and making a small donation to Healing Transitions for which I am still on the hook), I was allowed to swap in for Katniss on 8/9.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer. PAX ask if my somewhat lengthy disclaimer is the Carpex disclaimer.
Mosey up the back road and around the tennis courts to the top of the Ting Ramp to warm up.
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Elevens on the Ting Ramp. WW1s at the top, Burpees at the bottom.
2) Rack Em Stack Em in the parking lot. Corners and exercises: (1) Merkins x10 (2) Squats x15 (3) American Hammerx x20 IC (4) Burpees x25. We ran out of time before anyone made it to the burpee corner.
3) Squats x10 On My Down (OMD) since Skidmark said we had 30 seconds left when we arrived back at start

Mary:
None.

COT:
9 PAX
Announcements and Prayers

Naked Moleskin:
Policeman pulled up as I was scouting the AO, but he ended up settling in to catch lead-footed citizens across from the electronic speed limit sign.
I wish weā€™d finished the Rack and Stack, but running out of time is much better than ending early.
Thank you for the opportunity, Skidmark!
This was my eighty-eighth #F3Q21 #2021Challenge Q (ninety-second overall). Next Q is Tuesday (tomorrow) at Claymore in Carpex.
-Pigpen

QIC:Ā Pigpen
PAX: Skidmark, Pablo, Bondo, Dawgpound, Full House, Cupid, Bobby Dall, 187, Pigpen
Workout Date:Ā 08/09/21

Good Things Take Hard Work

YHC is seriously trying to come back from a variety of injuries that have plagued my body the last 8 weeks or so and…I’m pretty far back on BRR training, so when I Q, the PAX are along the ride with me to make these last 7 weeks count in my training for BRR. No better way to do that than hit the ramp at Ting for some repeats. In addition, YHC is celebrating 19 years of marriage to my wonderful wife today. 16 PAX came to celebrate the value of hard work to strengthen their bodies today on the grounds of Paradise City. Message for the day as well…it takes hard work to build a strong marriage as well. Don’t forget to put the work in with your M’s…and don’t mentally/emotionally fartsack when it counts!

FNG’s:Ā None
Warm Up: A mosey down the long end of the main lot followed by Windmills x 10 IC, Frankensteins x10 IC, and Imperial Walkers x 10 IC. Another mosey down to the other end for Sir Fazio’s x 10 IC F/R and Hillbillies x 10 IC.
The Workout: Counted off by 3’s. 3 Indian Run lines would run the ramp/tennis court loop until 19 “indians” got to the front of the line. All groups stopped generally at the same spot when finished. We proceeded to do 19 Prisoner Squats and 19 Shoulder Taps IC. Same Indian Run lines back the other way, again, waiting to get 19 “indians” to the front of the line before stopping back by the cars. Comments were made to quit the workout there and go grab coffee. We did 19 SSH IC and 19 Mountain Climbers IC before moseying back to the bottom of the ramp.

We would run the ramp for the remainder of time. At the bottom, it would be Merkins starting at 1. At the top, it would be Step-Ups on the wall starting at 2. Going up the ramp, PAX were supposed to go between 80-100%, and a mosey back down the ramp. We went all the way to 19…stacking up odd numbers at the bottom, and even numbers at the top. Those finishing first, did what we do, they found a 6 and finished out with them. With only 4 minutes to go, YHC asked about mileage. God forbid, we don’t get our 3 miles. 2 of 3 PAX shared over 3 mile readings (other idea was 4 mins. of Indian runs), so we headed back for Mary.
Mary: 19 WW2’s and some were pissed that I finished 30 seconds early.
Announcements: Q Swap with Carpex begins next week. They come to us for a featured guest workout at 1 site each day (2 on Wednesday).
T-Claps (Recognition): Thanks to Pikachu, 187, Laettner, and Full House…all faster than me…for help getting me some low times for me on EC.
Prayer: Two kids in our community, battling illness. Our marriages and the strength, patience, and passion to nurture them. It was really nice to be at the helm again today…thanks for being there fellas!

We’re doing this again?

FNGs:

Not today!
Warm Up:

SSH x20

5x Burpees for Boss Hog being late

10x Good Mornings

5x Burpees for Kosher being late

10x Daisy Pickers

Bolt 45s

Sir Fazio Arm Circles, Seal Claps, Overhead claps
The Workout:

Mosey over toĀ that hill

Bear crawl the hill

Mosey to the butcher’s mart parking lot for four corners – 5x star jumps, 10x merkins, 15x squats, 20x pickle pounders in cadence. Bear crawl the short lengths, jog the log ones. Repeato 3x times much to the chagrin of Slide Rule.

Regroup at the start and get introduced to the Devil Burpee by Slide Rule. Four corners with 5x devil burpees, 10x LBCs IC, 15x Homer to Marge, 20x Low Slow Flutter IC. Crab walk short lengths, jog long ones. Repeato 2x times.

Mosey back to the flag with a stop along the way for some Imperial Walkers.

At the flag we were treated to Roxanne – merkins on Roxanne, Plank Jacks on Red. Apparently the pax weren’t a fan of this song.
Mary:

Various mary exercises x20 IC, including an introduction to the Crab Cake and Breakdancer. A very questionable release of gas got the pax’s attention too.
Announcements:

Q Swap w/Carpex coming up
T-Claps (Recognition):

Boss Hog and Ricoh Suave for getting after it again
Prayer:

Unspoken

We’re not doing Irkins are we?

FNGs: Nope
Warm Up:
Mosey to dumpster area for: GM, SSH, Imperial Walkers, Sir Fazio arm circles, merkins
The Workout:
Mosey to goodwill parking lot circuit
PAX chose an exercise (1 jump rope, 2 sets of rocks, and rest were bodyweight) for their spot and did that while runner goes to light pole for 10 monkey humpers and PAX rotated through all stations. Round 2 PAX chose new exercises and did pickle pounders by light pole.

Mosey to dumpsters
1 PAX held peoples chair while holding partnerā€™s legs. Partner did 2 derkins and switch. Then all PAX held peoples chair for a 10 count by everyone. Repeated 2nd time with 20 count peoples chair for a nice burn.
There was some mumblechatter about partner irkins, but not on my watch.

mosey across the street for suicides. Stops were end of 6 islands on teeter side of lot – at stop alternate between 10 count of LBCs and LSF.

Mary:
Boat canoes, american hammers, 6 inch hold

Announcements:
Picnic, UNC donations

T-Claps (Recognition):
Woody for his strong F3 start. Almost a month now of nearly posting everyday.

Prayer:
Hasselhoff’s mom, injured PAX

Bondo took us out.

A little drizzle this am but still sticky!

Driving down Optimist Farm Road this morning. Several PAX ECing and I blew the horn. Fanny Pack said I scared the crap out of them. M4life rolled in with maybe 1 second to spare barefooted. He said he did not need shoes for this easy workout.

FNG: Nope

Warm Up: We moseyed over to the baseball PVA. We did Good Mornings, Imperial Walkers, Hillbillies, Frankensteinā€™s, Side straddle hops, merkins, Burpees to 10 all IC.

The Workout: Moseyed behind school and broke off into 2 groups. 1st group BTW while second group did monkey humpers, switched-then we moseyed back down stretch of school for some burpees. Moseyed back to the wall for wall sets with seal claps, group 2 was doing Turkish get up. Moseyed back behind school where we rinsed and repeated. I left a little earlier and got called out. So when we moseyed around the back of the school for another BTW while group 1 did Turkish get ups. Went into the circle where some steps were for step up, Urkins, Derkins and dips. Left there and took the scenic route to the Abyss behind the ball field. While enroute we used steps, ramps wherever they were in sight. Once we arrived at the we split up in our groups for 2 rounds of LBCā€™s at the top while the other group ran the steps. Moseyed back for Mary.

Mary: Circled Up and squatted down low. The circle shuffled to the right and left. I called on several PAX for their favorite exercises. FRAMā€™s were the least liked. Peter Parker with a hold on the way up and down. (Sucked)

T-Claps: 2 visitors from NE Wake region-Thing-a-ma-bob and Tube Top Several PAXā€™s out getting EC this morning. M4life did workout barefooted! (I bet he is hurting)

Announcements: Bed Build Kohls PVA Saturday morning. %K race this weekend. Check slack for details.

Prayers: Lipstickā€™s M, Hastelhoff Prayers as well. YHC took us out!

It was an Honor to lead fellas!

Ultimate Mutiny Pre-Summer Edition

19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!

Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.