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90s Hip Hop was not as good as 80s

The Q went with 90s Hip Hop.  There was a lot of good songs on the Apple Playlist.  Unfortunately, there was also a lot of songs no one knew.

Warm Up:

25 Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
15 Good Mornings
10 Daisy Pickers

The Workout:

Partner up and grab a station.  Tabata base workout with 45 seconds on 15 seconds off

Round 1:
Station 1:
Battle Rope Alternate Wave
Jump Rope
Station 2:
TRX Chest Press
Kettlebell Chest Squeeze
Station 3:
TRX Deep Squat
Kettlebell Goblet Squat
Station 4:
TRX Row
Kettlebell Bent Over Row

Round 2:
Station 1:
Battle Rope Claps
Mountain Climbers
Station 2:
TRX Cable Cross
Kettlebell Chest Press
Station 3:
TRX Bicycle Run
Kettlebell Single Leg Deadlift
Station 4:
TRX T’s to I’s
Kettlebell Upright Row

Round 3:
Station 1:
Battle Rope Circles
Jump Rope
Station 2:
TRX Atomic Pushups
Kettlebell Swings
Station 3:
TRX Sprinter Start
Kettlebell Swings
Station 4:
TRX Superman
Kettlebell Swings

Mountain Climber Burpee Ramo to “The Man” by the Killers

Mary:

Buford led the Mary.  It was excellent seeing him lead.

Announcements:

New AO Tuesday Purple Dragon
Torch Run Saturday Morning

Prayer:

Clay, Crablegs, Pepping Tom’s co workers that where affected by the layoffs

Sunday Super Soaker- 8 PAX ‘Getting it Done’ at AGS

With the continued rain and wind gusts still making their way through South Wake, YHC traveled in ‘Knight Rider’ to scope out an alternative route the day before to avoid Bass Lake, and keep us on the pavement and out of the mud.  As I was traveling down Salem Ridge Rd, I came upon WebEx returning from the Lake, who reaffirmed that the alternate route was the right decision. With that confirmation, the route was completed and word was sent the night before that ‘Any Given Sunday’ was open for business. The post received a few ‘SC’s,’ a contemplating ‘Batman’ gif, and a newer version of an HC- which is a cross between an SC and an HC–“Planning to be there”.. I’m fairly certain there is opportunity for a lexicon on this one, if not one already.

This morning’s run offered the standard run of 6 miles starting at 6am, along with an option for an extra 2-3mi route that would start at 5:30am for those wanting some extra road work. On my way to plant the Shovel Flag, a red F150 rolled up and knew this morning was gonna start with a quick 2-3 miles with a rested Skidmark. True to form, 5:30 hit and we made our way on the standard Cletus EC route down Main Street and then back up Raleigh to Grigsby to Stinson. On the way up Raleigh St, was met first by Banana Seat heading in the opposite direction for miles, along with the duo of Bernie and Brexit.  YHC stopped at 2 mi to stretch, while Skidmark continued for an additional mile around the Womble fields. More PAX started to roll in about 5:50- Dusty, DawgPound, and Norm, and were eventually joined by those getting in the extra 2-3miles. Six o’clock hit and it was go time. Started the warm-up as follows:

Warm Up: Light Jogs- length of the tennis court lot X 2, alternating skips, butt kickers, high knees. Toe Walks\Heel Walks 30 paces. Circle up for hacky sacks, figure 4 leg stretches x10 per leg, Michael Phelps.

The Workout: 6+ Mile Scout Run with periodic circle backs to pick up the six. Route- Up Stinson, Rt on Bass Lake Rd, Lft on Salem Ridge, Lft on Linksland, Lft on Holly Springs Rd, Lft on Raleigh St. Lft on Grigsby, Lft on Stinson to fields to finish with a standard figure 8. Big shout out to all brothers this morning battling the elements of wind and rain and picking up the 6.

Not to be outdone by Dauber’s bathroom performance last week, Skidmark turned to YHC at Linksland and expressed an urgent need to find ‘a John.’ He had a more ‘elaborate’ category of ‘John’ in mind than the woods or a porta-potty, and was seen picking up the pace to Lowe’s Supermarket up Holly Springs Rd.  Remaining PAX made their way up Holly Springs Road back to Womble. As we ventured down Raleigh St., an extra gust of wind raced by us in the form of Skidmark, looking 10lbs lighter and running at a sub 8 pace. He later confirmed negative splits for the last 3 miles. Ain’t gonna lie, there is a lot to be said about a mid-run ‘dump.’ Never experienced one, but based on what I’ve witnessed over the last 3 months by several PAX, I am finding alot of truth in it.

Mary: Stationary Stretches- R over L\L over R x2 for 10 counts, Downward Dog calf stretches R over L\L over R ankle x2 5 counts, Feet walked up another inch still in Downward Dog for alternating calf stretches holding for 5 counts. R and L arm\tricep stretches

Announcements: HS Police 10K next week

Prayer: Continued prayers for those friends, family members, and residents on the coast and neighboring areas impacted by the storm. Prayers for healing as the rebuild as a result of this devastating event.

Recount at U-Turn…18 PAX for 5-6 miles, humidity, and strong hill work

After a travel week out west, YHC was looking forward to a much needed return to the gloom to kick off Labor Day weekend with some quality miles at U-Turn. As the Wescott clown car traveled down Holly Springs Rd, Boy George and WebEx were seen getting some extra EC miles from Womble. As we approached the Starbuck’s parking lot, we were greeted to a large number of PAX loosening up.  Race season is definitely here.

6 o’clock hit and started with some dynamic stretching as follows:

Warm Up:

Light jog around drive-thru side lot.

Circle up for Fazio Arm Circles (10F\10B), Michael Phelps, Air Squats x10, Butt Kickers x10, split group across the lot for carioca to the dumpster R over L and back L over R, High Knees to the dumpster, Butt Kickers back, Toe walks to the dumpster\Heel walks back. PAX circled back up for a 10 count of Figure-4 stretches to open up the hips.

The Workout: 5+ mile Scout Run with PAX picking up the six periodically throughout the route. PAX were seen pushing hard up Library Hill this morning. Strava later revealed that 7 of the Top 10 times for that segment of the route this year are owned by members of F3-SouthWake. Way to push, Men!

Announcements: 9/11 Stair Climb, BRR next week. Kudos to Norm for posting a 5-Pack.

Prayer: Continued prayers for CrabLegs, Prayers for Darby who lost his friend this week and to his friend’s family. Roger Roger’s neighbor’s son, Clay, who is undergoing treatment for a spinal cord tumor.

10 PAX for Any Given Sunday- Headlamps, 6 Miles, and a Sunrise

This weekend we have seen a welcomed transition from 92 degree humid conditions to cooler\less humid desirable running weather. Driving down Raleigh St., Brexit was seen getting some extra miles. As YHC pulled into the parking lot 9 minutes before the Any Given Sunday start, he was greeted by a shirt-wearing, ready-to-go Pikachu, complete with headlamp. Clown cars started to roll in, Wrangler and Slots, followed by LipStick and UTI. Fresh off a U-Turn run from yesterday, The ‘Sir’ DawgPound and Forceps decided they wanted in on the free ‘All-Inclusive’ 6 mile run.

Noticing the need for more light for the first few miles before sunrise, DawgPound grabbed a second headlamp. Six 0’clock hit, and Brexit and Bernie joined to make a perfect 10 for this morning’s work-out that began with some dynamic stretching that started as follows..

Warm Up: Light jog to the back end of the parking lot, carioca back (L\R), Butt kickers to the back end of the lot, Frankensteins back. Circle up for Hacky Sacks x20, Pike Stretches (Rt over Lt heal, Lt over Rt heal x10count)

The Workout: 6 Mile Scenic Scout Run (going counter-clockwise this time around Bass Lake) with periodic trips back to pick up the 6.

Mary: Cool Down stretches. Rt leg over Lt, Lt over Rt x10, Downward Dog- Pike calf stretches R and L x10 count/2x, Michael Phelps, Tricep stretches L\R. Planks with Cobra stretches to stretch out the back

Announcements: Anniversary Q this Wednesday at Possum Trot- EC is in play prior to as well. BRR is coming up (12 days to go).

Prayer: Prayers for Crab Legs, Double D and their family’s. Forceps friend Brandon who is facing significant health issues. YHC shared a message to the PAX to remember to breathe. Often times we are overwhelmed with the challenges of daily work and family life that we forget to breathe and really take time for the moments that matter. A parallel can be drawn with running. We can sometimes get caught up in trying to keep up with others and setting a pace that we can’t maintain over long periods of time as we forget to take those deep breaths. This past week, I had a friend who had texted me a message saying, “Can you call me?” It was a busy week filled with deadlines, travel, and a myriad of family responsibilities, and unfortunately didn’t stop to breathe to make the time to call him back til days later. As it would turn out, he needed my help, and I wasn’t there to help him get through the challenge he was facing that day. Somewhere there is someone who needs our help at any given time and we have to remember breathe to make the right decisions and do what is most important. -Aye!…Have a great week, everyone..

Any Given Sunday- Hill Run Audible

Warm Up: Dynamic Stretching: Light jog to far end of parking lot with butt kickers and high knees mixed in. Karaoke (Left\Right) back toward starting point with Frankenstein kicks and High Knees to the start.

The Workout: Given the storm from the night before, PAX anticipated a very soggy and unpleasant run on the trail. An ‘audible’ was called and PAX were treated to a hill route up and down some local favorite roads- Stinson, Bass Lake, and Salem Ridge. For those that ran the Derek Davis Memorial run the day prior, they got the added bonus of running up Linksland Drive instead of down. PAX made their way back onto Holly Springs Road and headed back to Womble. Shout out to Double D, making several passes during the route to pick up the 6. As the PAX turned and headed down Raleigh St and onto Grigsby paces started to increase as we approached the final leg and loop around the soccer fields of the (5-6 mile) route (Bernie, Brexit, Double D EC 1-3 miles prior).

Mary: Stationary Stretching: Right Leg over Left, Left Leg over Right, Quad Stretches R\L, Downward Dog- Calf Stretches R\L

Announcements: South Wake 5 Year Convergence- Aug 29th 5:30am- 6:15am  (Action Park- Possum Trot- Home of the Original AO of South Wake F3), 9/11 Stair Climb, Brexit’s US Citizenship. Mookie and 187’s 1 year F3 Anniversary this week.

Prayer: Thoughts and prayers to 2 members of Brexit’s church community who have faced recent life threatening accidents. We pray for continued healing and care as they progress through this difficult time. Prayers for Bernie as he starts his new job and the added challenges that come with starting a new venture.

9 PAX for ‘Any Given Sunday’ Inaugural Q and DawgPound’s Birthday

Warm Up: Leg Stretches- R over L, L over R, GM’s x10, DD calf stretches,  Quad Stretches- L\R

The Workout: A beautiful morning at Womble to kick off F3 South Wake’s newest AO- ‘Any Given Sunday.’ PAX of 9 (Bernie and Brexit- EC 3 miles prior)  showed up for a 6 mile scout run at varying paces, while picking up the 6. The run featured shooting stars, a sunrise, and M4L ‘christening’ the bushes and side trees of the greenway. This day was also special as we had come to learn that it was DawgPound’s birthday and he had decided to celebrate by running 6 miles with his F3 brothers. PAX pushed through the humidity and the intermittent matrix of spider webs along the dirt trail around Bass Lake. On the remaining 2 mile stretch, several PAX made a strong push up the hill out of the greenway and surrounding Sugg Farm neighborhood, took a quick commemorative pic, and proceeded back to Womble to finish out the run.

Post run, DD raised awareness to the importance of dynamic stretching vs. static stretching. Dynamic= Quick Jog, Skips, Frankensteins, Karaoke, Butt Kickers before run and Static= stationary stretches after the run. These will be incorporated for next week’s run and also should be considered for the other run centric AO’s like ‘Uturn’ and  ‘Running 4 the John.’ Thank you to DD for calling that out.

Announcements: Happy Birthday to Sir DawgPound and welcome back from vacation. Derek Davis 5K next week. If you haven’t done so already, try to challenge yourself to commit and go out and post for an afternoon Friday workout at Healing Transitions. It is a great experience and fellowship afterwards.

Mookie shared an excerpt from the film ‘Any Given Sunday’ as it seemed fitting given the name of the AO. In one of the last scenes, the coach, Tony D’Amato played by Al Pacino gives an inspirational speech about adversity and what it means to be a Team that sacrifices for one another in life to fight for ‘the inches around them.’ This excerpt also rings true with our F3 brotherhood. In particular there is a line that goes as follows:

“Now I can’t make you do it. You gotta look at the guy next to you. Look into his eyes. Now I think you are going to see a guy who will sacrifice himself for this team because he knows when it comes down to it, you are gonna do the same thing for him”

Every morning at every workout it is inspiring to see the accountability each one of us has to make each other better men and the best versions of ourselves. Let’s continue to fight for those inches together.

Prayer: “God found Gideon in a hole. He found Joseph in a prison. He found Daniel in a lion’s den. He has a curious habit of showing up in the midst of trouble, not the absence. Where the world sees failure, God sees future. Next time you feel unqualified to be used by God remember this. He tends to recruit from the pit, not the pedestal”

Continue to reflect on this this week through our actions.

Very thankful for the beautiful morning God provided us today. Prayers for new beginnings and life changes for many this week. Deadbolt’s daughters are starting their 1st and 3rd years of college. Asked that He continues to watch over them and us and help us be better fathers, husbands, neighbors, and brothers. Many PAX have started new jobs and new responsibilities and continue to hold them in our prayers so that they make right decisions and continue to be successful. We also asked that He continue to watch over our F3 brothers and keep us healthy and motivated to hold each other accountable to continue to make the right decisions.

Thank You

A big thank for everyone posting at u-turn. 18 men posted this morning. Great numbers on Saturday mornings.

Warm Up: IW, Hillbillies, SSH, Good Mornings
The Workout: u-turn in reverse
Mary:
Announcements:
Prayer: foghorn

Lipstick Virgin Q at the Farm

PAX: 187, Lucky Charms, Brony, Webex, Skidmark, Doc, Warbucks, PSI, Peeping Tom, UTI, Forceps, Axe, The Natural, Straight Cash, Cowboy, Pikachu, Yogurt, Lipstick, Crosby, Brexit

Warm Up: Nice 1 mile jog over to Sugg Farm for a change in scenery.  Circle up for SSH x32, Daisy Pickers x16, FAC x8 (Forward and Reverse) Count off 1’s and 2’s
The Workout: Mozy over to Heartbreak Hill and Soul Crusher.  1’s took Heartbreak and 2’s on Soul Crusher. Q called for 3 circuits of hill repeats with 10 burpees at the bottom and 10 diamond merkins at the top.  After 1 time thru, Q called for a modify of x2. (Credit to Pikachu & Lucky Charms for x3 to pick up the 6).   Pax took a nice 1 mile jog back to tennis courts for Mary
Mary: Pickle Pounders x16, Low Slow Flutters x10, Pickle Pounders x10, Low Slow Flutters x10, Diamond Merkins x10
Announcements: CSAUP tomorrow
Prayer: Warbucks family (Lost his son at 6 weeks of age, 2yrs ago today), PAX that are injured, Foghorns family as he lost his father yesterday

Proverbs 27:17  “As iron sharpens iron, so a man sharpens the countenance of his friend”

Men tend to keep things inside and this verse tells us though the power of being there for a friend.  Not only is their bonding that occurs but being there for a brother in Christ can uplift them, keep them accountable and makes them feel better.  Men need each other in the worst way and we tend to bottle things up and that leads to problems.  If you know someone you could reach out to, do so today!

Next Workout: Same Damn thing (only different)

Background:   A buddy recently started working out and told me he did a “fitness test” as a barometer.  I wondered how I’d fare on that test, but I certainly wasn’t going to work out on my own, so figured I’d start Cletus with the test.  Thus, the warmup!

We started with the disclaimer for 2 FNG’s (nice job!), guaranteed we wouldn’t leave them behind, then tore off at a 7 minute pace for the warmup (thanks to the awesome Pax who stayed with the Six)

Warm Up:

As fast as possible, do

  • 1/2 mile
  • 50 SSH
  • 40 Squats
  • 30 WWII
  • 20 Merkins
  • 10 Burpees

Time: 7 min, 6 sec.

Result: YHC was smoked and the rest of the workout was pulling from fumes

Warm Up Part Dos:

20 SSH, 20 Squat Jumps, 20 WWII, 20 Merkins, at a much more reasonable pace

The Workout:

Pt 1:

Indian run to the rocks.  Grab a stationary curling rock and circle up around the volleyball courts.

  • Squat Hold, Overhead Press Rock.  First one in circle throws rock to sand, does a burpee, then runs a lap around the court.  Second man follows after the burpee.  Repeat until all have run a lap
  • Same damn thing, only this time curling the rock
  • SDT, only this time triceps extensions.

Recover with a round of Guantanamo Leg Raises

Followed by Bull Frogs

  • Back to volleyball circle, only this time second man starts after the rock throw (Before burpee)
  • SDT, curling
  • SDT, triceps

Mosey to playground

Pt 2:

Groups of 4 for 3 rounds of:

  • Pullups
  • Merkins
  • WWII
  • Sprint to rock wall (acts as timer for the group)

Mary:

  • 13 Russian American Hammers
  • 13 Box Cutters
  • 13 R-A Hammers
  • 13 Freddy Mercury
  • 13 R-A Hammers

Make it stop, please.  Ended right on time.

Announcements:

CSAUP coming up.  Ask Pikachu, he’ll be on slack

Skid Mark was our Six and shared awesome words of what F3 has meant for him this year.  Invited a half dozen + guys, one today, and several of those guys are still going strong.  Awesome job dude, and great getting to know you.

Welcome aboard FNGs: Vespa, Big Wheel

Prayer:

Brexit’s Michigan friend badly burned, but hanging on; Troops overseas and at home; Crab Legs.

YHC means what?

YHC had the Q but first had to explain what YHC meant (it was in the pre-blast – it means Your Humble Coordinator). Who knows, if the 12 pax knew Pikachu had the Q maybe they wouldn’t have shown up (or maybe more would have??)

 

No FNGs in the 90 degree inferno, so we were off.

 

Warm Up:

SSH x15

Standard Merkin x10

Good mornings x15

Fazio arm circles x10 forward/backward

Arm stretches (across chest and over head)

The Workout:

Mosey past the pond to the hand rails/grassy area

Partner up – 1 Pax does 10 upright rows, other does 10 deep squats. Switch and repeat, then do the entire thing again (so each exercise twice total).

Mosey through grass to start of cement near baseball center.

Wheel barrel with partner back to the greenway path, switching half way

Crab walk back to the middle cement, switching directions half way

Mosey to the other side of the central building – pax lined up on their six with feet pointing the same direction at 45 degrees for Gitmo. First pax ran down the line pushing down feet and then lining up at the end, we went through twice each.

Mosey back to the middle building for people’s chair/balls to the wall in a 1:3 ratio, starting at 5:15 IC and going down to 2:6, finishing with 10IC:30 counted straight.

Mosey over to the tennis courts for bear crawl/crawl bear suicides, stopping at one court width and then at the end.

Mary:

We got some grass for Mary around the horn and we were spent.

Announcements:

CSAUP in Greenville end of this month, lodging Friday night is available

Prayer:

Forceps Mother-in-law

Rams for upcoming surgery

Crab legs

 

Praises:

Pikachu’s new job offer

Earl Grey’s uncle moving down here – he has beaten cancer three times and has done significant ministry work that he hopes to continue in NC

 

YHC took us out – as always, thank you all for the privilege to lead.