Cancun – Page 5 – F3 South Wake

R4TJ, Cat in the Hat Version

June 15, 2022/in Running 4 the John /QIC: Breach
PAX: 187, Abe, Axe, Bobby Boucher, Bobby Dall, Breach, Cancun, Dumbo, Fram, Lipstick, McNugget, Roaming Gnome, Woody

A baker’s dozen showed up for a Cat in the Hat tour around Arbor Creek

2 for EC (Fram and Breach) ME- Fram, Roaming Knome, LipStick, 187, Dumbo, McNugget, AXE, Bobby Dall, Bobby Boucher, Cancun, Abe, Woody and Breach on the Q

Warm Up: 22 counts of Frankensteins and Lunges to get the legs ready to go

The Workout: We took a tour de Arbor Creek in a very suspect-looking Cat in the Hat pattern, my GPS must have gotten off as I had to course correct a few times, but we made it back to ting as a group in just over 45 mins and we all did just about 5 miles.

Announcements: Take a look at the post that Dumbo put out on Slack, we are here to help and accerlerate each other, we may not always agree with each other, but respect needs to stand. We should encourage those around us, not put them down.

Closed in Prayer:

Cletus: Yogurt 4 yr & 57 yr – Takin’ Care of Business

May 16, 2022/in Cletus /QIC: Yogurt
PAX: Abe, Alpine, Banana Seat, Boy George, Cancun, Cupid, Da Business, Dauber, Full House, Go-Gurt, Happy Gilmore, Hasselhoff, Highlighter, Hurts A Little, Lipstick, McNugget, Nemo, Pikachu, Sand Crab, Skidmark, Slide Rule, U.T.I, Wild Turkey, Woody, Yogi, Yogurt

EC: Abe, Alpine, Bleeder, Cupid, Lipstick, Skidmark, Pikachu, UTI. In May 2018, @Skidmark invited me to an F3 workout. Probably the easiest headlock ever. On May 13, 2022, 27 men posted to celebrate my 4 years of F3 and 57 years of life. When we came rolling in from EC at 5:27 am, I was overwhelmed by more than two dozen men, circled up, ready to go.

Special invitation: Yogi, who was at my first workout. When it was time for my F3 name, after fruitless discussion around Raleigh native, environmental worker, and more, I got the “What was your first concert?” question. Answer: BTO, you know, Bachman Turner Overdrive, who sing, Takin’ Care of Business. Dorton Arena, ~1975. Yeah, Yogi chimed in, Takin’ Care of Business – TCoB! Slide Rule heard “TCB” and immediately thought TCBY – The Country’s Best Yogurt. Ok, your name is YOGURT!

Warmup: 1) Run to top of Ivan lot. 2) Circle up for 57 SSHs. Count off: 27! 3) Mosey to amphitheater lawn area. 4) Jack Webbs to 30; 19 pickle pounders, 19 squats, 19 Catalina wine mixers. (19 x 3 = 57) 5) Mosey up to greenway, on your six. Guantanamo. Wide range of pushes from nice and easy to brutal by Pikachu. Long time to circulate 27 PAX. Mosey to truck to pick up gloves. Note: Should have picked up speaker too! Mosey to rock pile. Each PAX grab a rock.

During the workout, I missed several counts and received much-deserved grilling. During my days of Q’ing Cletus, I was never known for counting.

The Thang 1: Count off in 1s and 2s. Simple exercise – 1s bear crawl to top of parking lot and back, while pushing your rock. 2s do AMRAP curls for the girls (Round 1), rut rohs (Round 2), prisoner squats (Round 3).

The Thang 2: Circle up in “grassy” lot. Similar to Banana Seat’s and Pikachu’s AC/DC Thunderstruck workout, I used Takin’ Care of Business as the song and we did a burpee with every “Takin’ Care of Business.” That’s 27 (compared to 31 for Thunderstruck). Volume was way too low, so yes, should have grabbed speaker while at truck. Anyway, everyone grilled me for that.

Mary: Circle up on tennis courts, where it all began. Big boy sit-ups, Pickle pounders, Box cutters, Protractor. Have a nice day.

Announcements: #Junechallenge and more on Slack. Highlighter running for Congress.

Prayer requests: Yogi prepared a list of goals at the suggestion of his pastor. Boy George selling house and moving family. Highlighter pointed out those who need help mentally may not be reaching out. Find them.

Message: Thanks for all the F3 support over the years. It’s a real privilege to be part of this group. Each one of you has been a positive influence in some way. Thanks for keeping the F3 SouthWake standard high. F3 is the real gift.

Did you know that whales eat moose?

May 11, 2022/in AO Post, Tea Time /QIC: Yogurt
PAX: Cancun, Dusty, HazMat, Moose, Udder, Yogurt

Tea Time Murph 5/9/2022

Music Theme: Country that rocks, featuring Jason Aldean; general thumbs up by all PAX
Warm Up: SSH 25x; deep squat to stretch calves, hammies; touch toes, exhale
The Workout: Murph 1 mile run, 300 squats, 200 merkins, 100 pull-ups, 1 mile run

Taking off on the second run, Cancun asks Moose, “Did you know that whales eat moose?” It’s true, seriously. First of all, Cancun said it. Second of all, it was on the Internet: “Orcas occasionally eat moose. While both animals live in different habitats, there is a predator-prey relationship. There’s no evidence that killer whales eat moose regularly, but they do sometimes.”
Mary: None
Announcements: 3-Alarm Tuesday; June Challenge
T-Claps (Recognition): Moose’s M inspired by F3 job/career changes; also became a runner via F3 influence

Prayer: Loss of WebEx’s brother in law–pray for the family

Rollin’ with my PAX

April 6, 2022/in AO Post, Downtown Train /QIC: Abe
PAX: Abe, Alpine, Best In Show, Cancun, Da Business, Hasselhoff, Hurts A Little, Nemo, Pumpkin Spice, Stubs, Wild Turkey

FNGs: none
Warm Up: Quick mosey around the library. Hasselhoff was able to catch up with the group after parking late and taking a wrong turn down Library Hill (penalty burpees were skipped accordingly). SSH, Windmills, Imperial Walkers, Sir Fozio Arm Circles, Seal Claps and Overhead Claps
The Workout: YHC brought the workout die. We moseyed around downtown as we let the die decide our fate. Exercises performed included

frog squats/jumps
People’s Chair
planks
mountain climbers
and 30 burpees.

We got a little over 1.5 miles along the way.
Mary: Popcorn Mary all around including 30 Murkins (thanks Pumpkin Spice).
Announcements: Keep PAX that are training for events in your thoughts and offer some encouragement. Also, donate blood!
T-Claps (Recognition): Hasselhoff for tackling Library Hill solo!
Prayer: Stubs’s upcoming MRI, Best in Show’s neighbors.

Coupon Clipping at Thunder

March 25, 2022/in Thunder /QIC: Dauber
PAX: Bird Flu, Cancun, Crosby, Dauber, Gump, John Deere, Kubota, Lipsync, Motor Boatin', Pikachu, Rams, TomTom

FNGs: None but a Welcome Back Kotter – Lipsync (running) stopped by to add to
Warm Up: So excited to see 10 PAX (Crosby joined later) for the warm-up. SSH, Seal Claps, O/H claps, Sir Fazios (F+B), Frankensteins
The Workout: PAX helped me bring dumbbells and kettlebells to the covered picnic tables. The idea was simple: grab something, do as many reps as possible of an exercise with a coupon until the timer is done. What was our timer? Rather – who? One pax ran to the playground and hung out for 30 seconds or knocked out 5-10 pull-ups and ran back to shelter. ROTATE. Special thanks for John Deere and Cancun for bringing their (wicked heavy) ruck sacks and Gump for setting up a TRX band. Exercises included, curls for the girls, flies, lawnmowers, overhead press, tricep curls, swings, cross arm curls, etc. YHC tried spicing things up with a poorly executed Indian run with a kettlebell around the pitch. Disaster. Got things straightened out after pausing for some plank jacks along the way. Returned to the shelter for some people’s chair and BTTW. YHC led 10c, 15c and 20c rinse and repeats. Finished with more work with the coupons using a 30 cc LBC Pax timer. All 11 pax rotated through.
Mary: Stretching. Mumble chatter. R-rated.
Announcements: Couch to 5K at Cletus.
T-Claps (Recognition):
Prayer: Gump led us out – injured PAX, UNSPOKEN.

2nd F at Tapline. Meatballs and Beer.

Honored to lead. -Dauber

Tea Time Murph 8 of 52: Big Hair 80’s Rock

February 22, 2022/in Tea Time /QIC: John Deere
PAX: Cancun, Dusty, Foul Ball, John Deere, Moose, Yogurt

Tea Time has her regulars….. great to see Moose, Cancun, Yogurt, Dusty & Foul Ball….

Deere & Cancun with some miles for EC….. Big Hair 80’s rock tunes blasting…… mumble chatter about future location as Womble is starting to become a little too busy with kids and Eastern European soccer’s moms.

FNGs: none
Warm Up: arm circles, daisy pickers, high knees

The Workout: MURPH

Mary: None
Announcements: GUMP has the Thunder Q this week
T-Claps (Recognition): Pax at the murph
Prayer: Pax at Wrightsville, unspoken

If we do anymore double Merkin burpee’s I’m gonna punch you in the dick

February 9, 2022/in AO Post, Thunder /QIC: John Deere
PAX: Cancun, HazMat, John Deere, Kubota, Motor Boatin', Pikachu

FNGs: NONE
Warm Up: Arm Circles Fwd/Rev, SSH, high knees, quad stretches, upper body stretches.
The Workout: mosey to Stinson, tactically the 6th lamp post.

Lamp post 1: 10 merkins, 10 cadence SSH, 5 Double Merkins Burpee’s, 10 6in hold knee to chest, 10 cadence mountain climbers, 10 squat jumps. Rinse and repeat for 6 lamp posts to car park.

3 sets of : 10 Diamond merkins, 10 cadence SSH, 5 Double Merkins Burpee’s, 10 cadence 6inch, 10 cadence 45°, 10 cadence 90°, 10 cadence 45°, 10 6in knee to chest, 10 cadence mountain climbers, 10 jump squats.

mosey to amphitheater:10 cadence balls, 15 cadence preacher chair, 5 cadence balls shoulder taps, 15 cadence preacher chair.

Mary:15 cadence LBC, 15 cadence crab high heel taps, 10 fwd/rev box cutters, 15 cadence American hammers. Next, 15 cadence LBC, 15 cadence high heel taps, 10 cadence 6inch, 10 cadence 45°, 10 cadence 90°, 10 cadence 45°, 10 6in knee to chest, 5 fwd/Rev box cutters.

2ndF: at Tapline…

Announcements: long ass run….
Prayer: @gump, PAX finishing final training for Wrightsville.

Cancun was late – but luckily not pregnant….

January 29, 2022/in AO Post, Ground Pounder /QIC: John Deere
PAX: Cancun, John Deere, Pumpkin Spice

3 Pax for a chilly Ground Pounder……..

FNGs: None
Warm Up: Seal Claps, Arm Circles, Knee 2 Chest, SSH
The Workout: Mosey down the creep path toward Veteran Park Shelter, stopping for some Merking, Burpee’s & Hill Billie’s on the way. At the Shelter, Dice Workout: 2 = Diamond Merkin (5), 3 = SSH (10), 4 = Hill Bills (10), 5 = High Knees (10), 6 = BALLS with shoulder taps (6), 7 = Squats (10), 8 = Wall Sit (10), 9 = Mountain Climbers (10), 10 = Heel Crab Touches (10), 11 = Merkins (10), 12 = Burpees (5)

Completed a few rounds then mosey to the playground bars – 1 PAX preformed 5 pull-up, the rest doing dips and inclined merkins, rinse repeat a few times. (spoke with two guys who work out together on a Saturday morning at the park and told them about F3 etc etc….)

Back to shelter for a little more dice then 5 mins YOGA (thanks Cancun) – Mosey back up the creepy path to Jones park (stopping for some regular, diamond & wide grip merkins)

Mary: American Hammers (20), Wall sit (20), Homer to Marge 10, Right leg up 10, left leg up 10, Wall Sit over head claps (20)

Announcements: nothings particular… a lot of marathons going on.

T-Claps (Recognition): We are awesome for turning up
Prayer: for our kids & John Deere international travel next week to Brazil, Paraguay and Uruguay.

Where did you say you got that dice from?

January 27, 2022/in Disney /QIC: Abe
PAX: Abe, Bondo, Breach, Cancun, Full House, Kosher, UTI

FNGs: none
Warm Up: SSH, Good Mornings, Wind Mills, Imperial Walkers, Fozio Arm Circles
The Workout: YHC got a workout dice a while back on a whim. Some PAX were unsure what kind of dice YHC brought (with some suggesting that it belonged in the bedroom and not a workout).

The workout was simple; run, roll the dice, do exercise, continue. We did merkins, lunges, LBCs, squat jumps, monkey humpers, mountain climbers, burpees and “In Air People’s Chair” (People’s Chair with no wall). Got about 1.5 miles in as well doing a loop around the high school.
Mary: Popcorn Mary followed up by some quick yoga.
Announcements: Donate blood (freed to bleed)!
T-Claps (Recognition): Sounds like a bunch of guys got out for EC this morning. Way to get after it in the cold cold gloom!
Prayer: PAX dealing with illness and injury.

Cancun is acting like a Fa…. You can not say that word

January 25, 2022/in Tea Time /QIC: John Deere
PAX: Cancun, Dusty, John Deere, Moose, Yogurt

Warm Up: Arm Circles Fwd/Rev x 10, Knee to Chests x 10, SSH x 10
The Workout: MURPH (Pikachu joined for the first mile during his evening run 👌)
Mary: n/a
Announcements: Nothing Really
T-Claps (Recognition):
Prayer: Yogurt Brother, Deere work colleague.

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