Buford – Page 18 – F3 South Wake

Sticks and Stones

November 30, 2018/in Cletus /QIC: Yogurt
PAX: 187, Axe, Banana Seat, Buford, Dumbo, Fonzie, LED, Lucky Charms, Moby, Pac-Man, POTS, Ramsey, Slide Rule, The Natural, Warbucks, Yogurt

16 PAX: Overheard during the workout: At STONES, we’re pushing this rock around the whole parking lot? and Wait ’til you get to 30 wonder bras. On INDIAN RUN, I’m confused! At STICKS, Yogurt, you gonna join us on this STICK exercise? And of course, at COT, continued trash talking about Slide Rule and Slack…

EC: 187, Axe, Banana Seat, LED, Warbucks, ChIPs

Warm Up: Mosey to amphitheater

SSH x25, GM x15, triceps stretches 10 sec per side, shoulder stretches 10 sec per side, dips x25

The Workout:

STONES: Mosey to “stone” pile and parking lot

Three laps, arm exercises with counts of 10, 20, 30 at each corners; finish lap with burpees x1, x2, x3

Lap 1: Bear crawl, pushing rock as you go (aka skidmark), arm exercise = 10, 20, 30 curls

Lap 2: Lunge walks with rock, arm exercises = 10, 20, 30 overhead presses

Lap 3: Run/walk with stone overhead, arm exercises = 10, 20, 30 wonder bras

SAND: “Modified Indian run.” Carry 40 lb sand bag as you advance to front of line. I didn’t fully think this on out, so there was lots of confusion. Eventually, I think everyone carried the “baby.” Next time, instead of passing the baby back down the line, the each PAX needs to advance to the front of the line, which pushes the PAX holding the baby to the back of the line. Then, the PAX holding the baby runs to the front. PAX advances one at a time past the baby, PAX with baby runs to front. Rinse and repeat.

STICKS: (firewood logs): Select log from Delilah (Blue Tacoma)

Burpees in “sevens,” carrying stick to top of parking lot, executing burpees, carry back down, execute burpees, rinse and repeat.

Mary: Merkins x20, low slow flutter 20, protractor 45 degrees—hold for 30 count
Announcements: Nemo Ugly Sweater Party Dec. 1, bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble; UTurn, led by Brexit at his 1 year anniversary
Prayer: Crablegs and family, grateful for F3 community and opportunity to lead

Blockness Monster (Nutcracker 11/27) Backblast

November 28, 2018/in Nutcracker /QIC: Breach
PAX: Banana Seat, Blue Hen, Breach, Buford, Crab Legs, Da Business, Flanigan, Moby, Norm, Peak Week, Slide Rule

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.

Saddle up partner

November 26, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Blue Hen, Breach, Brexit, Brony, Buford, Chips, Cowboy, Crosby, Doc, Dumbo, Java, Lipstick, Lucky Charms, Mookie, Norm, Pablo, Peak Week, Psi, Pumpkin Spice, Sharapova, Skidmark, Straight Cash, The Natural, UTI, Yogurt

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

Nutcracker Backblast 11/20

November 23, 2018/in Nutcracker /QIC: Breach
PAX: Breach, Buford, Chips, Cowboy, Dawgpound, Flanigan, Norm, The Natural

Pax of 8 Tuesday nutcracker

Q led by Flanigan

Pax; breach, natural, chips, cowboy, norm, dawg pound, Buford

Warm Up:Ran out of school to green oaks parkway. Stopped at ends of guard rails for ssd x 20, plank jacks x 20, prisoner squats x 20, made way to Rovysks

The Workout:

Russian typewriter up the ramp

Top of hill, ran down suicide style, sprinting to top. Did this from top and bottom. Back at top, Russian typewriter to bottom.

Head back to school, ends of rails did lbc x 20, dips x 20, Freddy Mercury x 20, derkins x 20. Crossed new hill, big boy sit ups x 20 at the naturals request

Mary:

Back at school, lsf x 20, dead cockroach x 20

Prayer:

Crab legs and a lot to be thankful for

COT

Thanksgiving Convergence

November 22, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, 187, Banana Seat, Beater, Buford, Deadbolt, DoubleD, Gold digger, H1N1, Lipstick, Lucky Charms, M4L, Messi, Mookie, Nemo, Pablo, Pac-Man, Pikachu, Puddles, R22, Slots, Yogurt, Yosef

Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.

A few men got in some EC. Great job!

Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.

Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC

Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.

Mary:
V-ups
Protractor into LSF into Freddy Mercury

Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
‭‭Psalms‬ ‭107:8-9‬ ‭NKJV‬‬

Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L

Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays

During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.

BS out!

Possum Trot BB

November 21, 2018/in Possum Trot /QIC: LED
PAX: 16-bit, Accordian, Banana Seat, Beater, Buford, Dauber, Dawgpound, Deadbolt, Doc, DoubleD, Farva, FedEx, Fonzie, Gump, H1N1, LED, Lipsync, Lucky Charms, M4L, Messi, Modify, Nemo, Pikachu, Puddles, R22, Slots

26 pax showed up in slightly above freezing temp to give thanks for ability to workout

Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC, 20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.

There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.

M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.

Safe travels for all over the holiday.

Be thankful for everything we have the ability to exercise our minds and bodies and

Over Easy

November 19, 2018/in Paradise City /QIC: Dawgpound
PAX: 187, Buford, Chips, Cowboy, Dawgpound, Doc, Emeril, Lucky Charms, Over Easy, Pablo, Pac-Man, Peeping Tom, Skidmark, Slide Rule, The Natural, Yogurt

Welcome Over Easy to the Pax. It was the first Paradise City post HSHM. I heard no one cursing the Finish line. I’m surprised. Who puts a half marathon finish line up a ramp. 16 Members came out to enjoy an at their own pace workout. The idea was to allow the Pax members that were not as soar to do more laps then the others.

EC: Chips, Dawgpound, Cowboy, 187, Skidmark (4 miles)

Warm Up:

Jog around the Soccer Fields
Good Mornings
Fazio Arm Circles
Arm Stretches
Daisy Pickers
Mo-rocking Night Clubs

The Workout:

Partner up with an accountability partner. Start at the Guardrail run from there to the ticket office and back. Do the following exercises at each stations.

Gaurdrail: 10 Irkins, 10 Derkins, 10 Dips
Corner: 5 Double Merkin Burpee
Wall: 10 Australian Mountain Climbers, 10 Big Boy Sit-Ups
Ticket Office: 10 Squats, 10 Merkins

Mary:

20 LBCs
20 Homer to Marge
20 Pickle Pounders

Announcements:

Pikachu is planning the South Wake CSAUP. Date December 15th; 10 – 11 Miles, 4 20 minute workouts
Turkey Run (HSRC) Donate money instead of paying for a race. Derrick Davis 5k route
Convergence Thursday at Kenny Grave. Disney is a no go.
Wolfie’s Mom is looking for a corner hutch for displaying china

Prayer:

Soft travels this week for everyone leaving town for Thanksgiving
Crab Legs
Pax recover from Holly Springs Half Marathon.

It was wet

November 18, 2018/in Disney /QIC: Nemo
PAX: Buford, Dawgpound, Kid Cracker, Lab Rat, Nemo, Skidmark, Warbucks

It was 38 degrees, raining, windy and just about T-48 hours to HSHM. Would anyone show? Could this make for the most desirable and legitimate fartsack of the year? YHC was followed into the parking lot around 4:59, arriving a few mins early for EC, by Warbucks, who was at the ready to to keep the EC streak alive and well. As we ran we talked about a reasonable over/under for number of PAX to post. We settled in on 6 and in typical F3 South Wake fashion, the safe bet would have been the over. We had 7 strong and the rain actually let up, only for a few minutes, for us to get in another solid workout at Disney.

Warm Up: Standard jog around the soccer fields with some puddle dodging then circled up for a quick round of standard w/u motions – SSH, Good Mornings, Fazio Arms. Did not take long as conditions were going downhill and we wanted to be moving.
The Workout: After some confusion from me as I tried to remember the very simple workout I had planned, we realized why I wanted us to be over on the playground wall (I was struggling to remember my plans to work dips into the DORA). We split up and the goal was half on the run down to the entrance and back up the hill into the headwind with other half working on 100 merkins, 200 dips, 300 LBCs. We made this more of a hybrid OYO/AMRAP and just kept moving through the work and the run. Pretty sure each did 8 runs, and pretty sure combined we all did more than our share of the work.
Mary: Ended early so we could have bonus time as Kid Cracker took us through an extended session of yoga and stretch with focus on HSHM prep. Again, in the driving rain. We huddled under the playground shelter and the actual shelter is still closed for fire repair, but it made no difference.
Announcements: HSHM, collections for Brnadon and his family
Prayer: Crablegs, those working through injuries, LabRat working to get his house sold, victims of the fires in CA. YHC took us out in prayer and we headed for high ground.

HSHM

November 17, 2018/in AO Post, Convergence /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Boy George, Breach, Brexit, Buford, Cowboy, Crosby, Darby, Dauber, Dawgpound, Deadbolt, DoubleD, Draper, Dusty, Emeril, Foghorn, Forceps, Glamper, Gump, H1N1, Hasselhoff, Java, John Deere, LED, Lipstick, Lipsync, Lipton, M4L, Moby, Mookie, Nemo, Norm, Pablo, Patch, Peeping Tom, Pikachu, Psi, R22, Rams, Roger Roger, Sharapova, Shredder, Skidmark, Slide Rule, Slots, Squatter, The Natural, Wadfather, Warbucks, Wrangler, Yellow Card, Yoda, Yogurt

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.

Nutcracker 11/13

November 16, 2018/in Nutcracker /QIC: Breach
PAX: Breach, Buford, Dawgpound

3 brave souls came out for a chilly workout

Breach, Dawhpound, and Buford

Warm Up: Mosey around the school parking lot to the side lot for 20 count reps of Imperial walkers, Hillbillies and Good Mornings

The Workout: 3 & 1/2 rounds of pain with rocks

15 Thrusters

10 Goblets Squats

10 staggered Merkins on the rock (5 Each arm)

15 Rock Swings

20 Rut Roohs

10 Rock deadlifts with a full clean and press

15 Big Boy situps

20 Knee to opposite elbow mountain climbers

Run around the side parking lot between rounds.

added 100 Side straddle hops for fun

Mary: Throw rocks back a mosy back to the front parking lot
Announcements: Holly Springs 1/2 on Sat

Prayer: Continue to be thankful and to reach out and support each other.

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