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22

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It was a brisk Monday morning, no school for the kids, and I think lots of Pax stayed in to enjoy some QT with the family. 10 Pax posted.

EC: 187, Cowboy, Deadbolt, Slide Rule, Yogurt, Skidmark

Warm Up: Mosey around the park with some SSH, Dips, IW, Hillbillies, Good Mornings, Fozio Arm Circles

The Workout: 15 minute circuit. Pax paired up for accountability. Pax ran a giant square and did the following: Corner 1 – 10meekins, Corner 2 – 10 squats, Corner 3 – 10 WWII, Corner 4 – 5 burpees.

Moved to the ramp for 11’s with lunges and diamond meekins

Mary: 22 merkins led by Breach

Announcements: No U-turn or Ground Pounder Saturday. We will do COT with Pax doing the Ruck at 6:30 Saturday, Warm-up at 6:50. Deadbolt will Q. If you’re not running come out to support.

Prayer: 187’s sister. Thank you to all the vets for Freedoms and opportunities.

Rainy Day at PC

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EC: Cowboy, Dawgpound, Emeril, Skidmark, Yogurt

Warm Up:

High Knees
Butt Kickers
Karaoke
SSH
Imperial Walkers
Hillbillies
Quick Feet
Good Mornings
Frankenstein
Merkins

The Workout:

Tunnel Dora:
Partner A does and exercise while Partner B run to the short end and back

100 Merkins
150 Cadence Count Balls to the Wall
200 Squats
250 Cadence Count Preacher Chair
300 LBCs — People started but didn’t finish

Ran to the bottom of the ramp to simulate the final push in the HSHM.  Did 10 Star Jumps and sprinted up the ramp.  Came back for the 6th

Mary:

Good Mornings
Right foot over Left
Left foot over Right
Pull Left Leg to Butt
Pull Right Leg to Butt
Groin Stretch Left
Groin Stretch Right
Legs Spread and Stretch

Announcements:

There is some race in 12 days that a few guys are training for.
Uturn will go back to the normal 5 mile loop this Saturday for Tappering

Prayer:

M4L’s Buddy who’s wife and daughter were in an accident.
Crablegs

Lite Legs Heavy Arms

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EC: McStuffins, Cowboy, Deadbolt and 187

Warm Up: Job to east parking lot – SSH x 20IC, Moracin Night Club x 10IC,  Arm stretches, Plank Jacks x 10IC
The Workout: Started with a nice long stroll around the parking lot – Wheel Barrel style that is; it was long.  Then, Deadbolt said that was not enough arms work, so we did Broke Back Derkins with a 10 count at 3 laps.  Lucky thought that was super easy so next we did the Merkin Shuffle.  Now that our arms were loose we did 7’s across the parking lot with Derkins and Dips.  We jogged to the tennis courts to do Jack Webb’s with a 1:3 ratio; thought we had time to do 20; but we only got to 10.
Mary: we can say it was the Jack Webb’s
Announcements: Saturday at Ting – LifeTime run (F3 will start at 6:30 the LifeTime run is later at seven).
Prayer: Our Law Enforcement Officers, CragLegs, Clay, Military, Unspoken

D.R.A.C.U.L.A

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Pax- Butt Wax, Farva, H1N1, Fonzie, Cowboy, R22, Doc, Peeping Tom, Modify, Pots, The Natural, Double D, Banana Seat, Fedex, LED

Warm Up: Mosey to Concession stand. 10 IC Good Mornings, 20 IC SSH, 10 IC 6-12in arm extensions ( for lack of name), 20 IC Moroccan Night clubs, 20 IC t claps, 10 each Fasio arm circles.

The Workout:

D- Deconstructed burpees. 10merkins, 10 in/outs IC, 10 Squats, 10 Star Jumps

Mosey to tennis courts

R -Red Barcheta. Suicide of sorts. Last court 100 SSH, 3rd court 75 Mountain climbers, 2nd court 50 LBCs, last court 25 merkin

A- ATMs. , 10 tempo merkins, 10 normal merkins

C-Caption Thor. 1:4 ratio up to 10. Situp:American hammers IC

U- Up Downs. Run in place and drop to floor on down.

L-Laney Lu”s – 5 rounds of 10 V-ups and then 10 sec plank.

A- Aiken Legs. 20 squats, 20 lunges 10 each side, 20 star jumps, 20 IC Split Jacks.

Mary:
Announcements: 6:30 practice run at Ting saturday for HSHM. 5:00 am if you want to go early. Virgin Q tomorrow at Kenny Grave
Prayer:Baby Back of Wilmington father with dementia, fedex mother in laws sickness. Safe travels for trick or treat.

Fenway Park Celebrated at Possum Trot

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Warm Up:  Jog around the tennis courts; circle up at lower area.  10 counts of each warm-up exercise including fozzy arm circles 10F, 10B, Windmills, Good AMs, Bill Buckner (in lieu of Cotton Pickers – great suggestion Mookie), and 20 SSH

 

The Workout:  Commemorating the Red Sox beating the Dodgers 8-4 in Game 1 of the 2018 World Series, the PAX knocked out 12 burpees OYO.  Q asked if anyone knew the height of the famed Green Monster:  37 feet.  We found a wall and held B2W for a Dauber 37 count.  Partnered up and headed to the paved road.  Fenway Park dimensions were discussed (see image), converted from feet to meters and rounded up/down based on Dauber’s public university education resulting in the PAX completing the following exercises jointly:  100 merkins (right field) while partner ran to the portapotty; 100 squats (left field) while partner bear crawled to/back to the FV sign and 150 LBCs (center field) while partner leap-frogged to the F-V sign, ran back.  Recovery – 10 counts were called out after completion of each shared exercise.  Green Monster back to the wall for B2W, this time with Gump counting to 37.  Gump was feeling particularly cheeky and could not find the numbers after 35 so Dauber called “recover” to the the PAX delight.  PAX moseyed to the Rock pile and circled up with a Med-large rock.  MN somehow ended up at Action Park and the majority of PAX had a chance to exercise with it.  Each PAX called out various 10-count exercises utilizing the rock.  After each rock exercise was completed, Dauber rotated the PAX position.  Exercises included:  curls for the girls, rutt-rows, chest extension, over the head press, tricep curl, one handed rock merkins, squats, Homer to Marge, American hammers (Amazing effort Banana Seat), a Farva Specialty (exercise name forgotten) and another incredible performance by LipSync.  (Rumor has it, he brought over MN from Mutiny).  PAX were entertained with numerous grunts, bodily function sounds, and one-off remarks (raising each other up) during these exercises.  PAX returned rocks to the pile and headed to the tennis courts.

 

Mary:  Each PAX called out a core exercise performing 10 reps.  Exercises included, Alphabet soup, canoe/boat, pickle pounders, burpees, fireman leg movement (ask Gump), wipers, WW IIs, merkins, low/slow flutters etc.

Announcements:  Added new announcement of “recognition.”  Recognized two brothers for completing Carpex CSAUP- great work R-22 and Farva, way to represent SOWake; also recognized LipSync for completing #8 of 12 half-marathons in 2018.  We are surrounded by “awesomeness “ – incredible men doing incredible things.  Well done!  Call out for better attendance at Kenny’s Grave on Th in F-V, HSHM Training, beer tasting/bottle share – Fall beers (check FB), possible screening of the movie Halloween on Oct 30 in HS (see FB)…

Prayer:  Ephesians 4:2. Be always humble, gentle, and patient. Show your love by being tolerant with one another.  Do your best to preserve the unity which the Spirit gives by means of the peace that binds you together.  Lots of injured men, family, friends; prayers for trooper KIA and his family; prayers for Messi 2.0 trying out for middle school athletics; silent prayers.  Double D prayed us out.

Honored and humbled leading this fine group of men as always.  -Dauber

Amazon Has Compression Pants

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Who knew what to expect on the first brisk 37° morning. Pax complaints changed to “it’s too cold” and “where are my gloves?” Several pax this morning in compression pants, hoodies, and jackets.

Pax at EC getting some literal warm up work included Emeril, UTI, 187, Pablo, Axe, Dawgpound, Nemo, Cowboy, Slide Rule, and Skidmark.

Vests: 187

Welcome back Kotter: Pilgrim

Gloves: everyone

Warm Up: Dawgpound led the group on two laps around the stadium with intermittent stops for 25 and 37 merkins (thanks Slide Rule), good mornings, Frankensteins, Moroccan nightclubs, Hillbillies, Imperial Walkers, Fozio Arm Circles, stretching, and some crazy feet/knees together squats.

The Workout: Skidmark led Hindenburg BLIMPS around the lower parking lot. Use 4 corners and do an exercise at each corner. The same exercise is done for 1 complete circuit. Pax took turns leading the counts.

B – Burpees 4 sets of 10

L – Lunges 4 sets of 20

I – Imperial Walkers 4 sets of 30

M – 1 set of 40 merkins, 1 20 CC Freddy Mercury, 1 20 CC of Monkey Humpers, 1 40 set Merkins

P – Plank Jacks 1 set 25 CC

S – Squats 1 set of 60

Brony led 1 more set of 10 Burpees due to late arrival.

Mary: Much warmer at this time. Some nice relaxing right arm and leg stretching.

Announcements: Lifetime run 11/3. U-Turn will be moved on 11/3 to Ting so run the HSHM course. Possibly 6:30 start. Shirt order for HSHM is due 10/23. There is an ALS 5k in Durham the week before HSHM.

Prayer: All those affected by the hurricanes

SSDD

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21 Pax posted on this beautiful 60 degree morning. Not only was the temp nice but the there wasn’t a stench coming from the dump. New site Q’s took over this morning and hopefully they weren’t going to disappoint. 2 FNG’s this morning. Welcome Béla and Wide Right. Disclaimer given we got to work. M4L was on time and held true to his commit from yesterday.

Lots of EC: Emeril, Chips, Crosby, Lip Stick, Pablo, Peeping Tom, Dawgpound, Skidmark, 187, Slide Rule, Cowboy, Yogurt. Hope I didn’t miss anyone.

Warm Up: Mosey around Ting Stadium. Stops at random corners to do some Good Mornings, Fozio Arm Circles, Hillbillies, Frankensteins, and finish off with some Mucho Chesto (10 reps each of merkin, wide merkin, close merkin, right hand forward, and left hand forward). 5 bonus burpees for a late arrival.

The Workout: Burpee Mile. Run ¼ mile and do 12 burpees together. After the last set M4L gave a quick 20 count so 2 additional burpees were added to bring the total to 50 for the burpee mile.

Mosey to the hill by the tunnel. Pax completed a Jacob’s ladder. Running up and down the hill with an increasing number of merkins each time up the hill. Finished at 7 merkins.

Mary: Dawgpound led Low Slow Flutter, Homer to Marge, Box cutters, and some right arm to left leg and left arm to right leg situps.

Finish about 2.3 miles total.

Announcements: CSAUP in Carpex at Bond Park 10/20 at 6:00AM. 7 weeks until the HSHM. Time to start running.

Prayer: Crablegs, Brandon from Hope, Roger Roger’s neighbor, Slide Rule’s friend that had an medical episode. We are getting older. Get those wills in place and don’t do stupid things. Like CSAUPs?

Passing on Possum Trot’s torch

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With life comes constant change and this day was no different in that it was one in which YHC knew his time had came to pass on the torch on his last day as Possum Trot’s site Q. What an incredible journey and privilege it’s been over the last year. Always excited on my arrival to see a handful of HIM standing around in a circle of mumble chatter. Planted the shovel flag, fist bumped, and before we knew it we were off on the mosey!

Warm Up: Ran out of the park across the road to the front lit side of the storage facility for a round of Good Mornings, Cotton Pickers, squatted Moroccan Night Clubs, squatted T-claps, IW, Hillbillies, and Merkins. IC x 10 each

The Workout: Mosey over to the guard rails and split pax with 6 on one side and 7 on the other for 3 descending rounds of Irkins, Derkins, & Reverse Dips x 15, 10, 5 with each side bear crawling / crab walking over to opposite guard rail for next set of the above. 5 Burpees OYO then mosey out of parking lot toward Old Varina. Stopped off at one of the short brick retaining walls for who knows how many step ups and downs until YHC was tired of the same! Mosey across the street for a BTW hold for each Pax to bear crawl under the line. Mosey over to the old Stevens Hardware entrance for a few rounds of partnered up Typewriters while partner completed squatted star jumps, merkins, LBC’s. Back out to parking lot for 11’s with bear crawls across lot of Burpees / Merkins. This quickly turned into 7’s, then 3’s due to time constraints and the time Dauber would need to make a presentation. YHC suggested since it was my last day leading as site Q that we all bear crawl back to Action Park!

Mary: Circled up for quick count off and YHC called for Pax numbers 1, 3, 5, 7, 9 to lead us in a 10 count standing exercise for Mary. The Natural led us in Goofballs, followed by LED w/Prisoner squats, Modify w/SSH, Messi w/standing WWII’s, Fedex w/Windmills. YHC then shared that he did this for a specific reason to show future Q’s that Mary doesn’t have to be on your six or even ab exercise if he so chooses. Mix it up and lead as you are led to.

COT: YHC called out Doc to share about what F3 means to him, how he got involved, etc. and then turned over the reigns to the next site Q Dauber to make his presentation. What an incredible idea he presented to pay it forward with a gift to all upcoming RESPECT pax when they turn 50 yrs. old. Gump was presented with a gift from Dauber of a Road ID bracelet along with how much Gump means to all of us as he’s such an encouragement. His 50th will be on Monday 9-30-18 and we all sang Happy Birthday to him. Name-a-rama.

Announcements: Upcoming CSAUP event 10-20 The Odyssey at CarPex. Hurricane Florence fund raising pig pickin plates being sold at the Mill this evening. Reach out to the Pax we haven’t seen post in a while to check on them. 2nd F following today at Stickboys.

Prayer: Crablegs health, H1N1’s father coming in for the weekend from FL. Vespa’s father-in-law just passed away. YHC took us out in prayer.

Better late than never

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Warm Up:

Started on the initial ½ mile jog when we saw a Mercedes SUV roll in late. Circled back to pick up Midget for Life.  Burpees while we waited for him to get out of his car and tie his shoes.

½ mile jog w/ Good Mornings, Squat Jumps, Karaoke, Merkins, Dips, Balls to the Wall

The Workout:

7’s at the long tennis court  – Burpees and Turkish Getups

Tunnel – Partner run, Balls to the Wall and Preacher Chair

Bear Crawl up the hill

Mary:

Boat Canoes

Pickle Pounders

Homer to Marge

Elbow to Knee crunches

Heel Taps

Announcements:

Dawgpound and Skidmark to take over Paradise City

Beer Mile at CBC.  Can do teams.  Oct 13th

https://admin.racereach.com/r/south-wake-beer-mile

Down East F3 groups cancelled workouts until January.  They’ll be working to restore the communities they live in.  If you want to help/contribute see Midget

Holly Spring Half less than 8 weeks out

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Kid Crackers 10-year-old getting x-rays

All those affected by the hurricane

You Can’t Handle the Truth

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The fartsack was strong this morning. Only 13 men emerged from the fartsack for a New Mexico style beatdown. Never miss a Friday.

EC: Deadbolt – respect. Only man out there killing two miles through Holly Springs. Light vest flashing. Let him be an inspiration to us all.

Fartsacks: Crosby (almost), Slide Rule – one can only assume a birthday hangover

Warm Up: It started out with a brief mosey when 12 pax were joined by Crosby. 5 burpees in Crosby’s honor. Then 5 more burpees in Slide Rule’s honor. Continue mosey to the lawn in front of the amphitheater. 20 CC SSH, 15 CC IW, 15 CC Hillbillies, 10 CC Good mornings.

The Workout: Skidmark: Into the amphitheater for 3 sets of alternating 20 cc Balls to the Wall and Step-ups. Mosey to the play set next to Crazy Ivan when they were jamming to the classic duet of Biggie and Siri. I used to read word up magazine. Two pax at a time would do pull-ups no more than 10 while remaining pax completed merkins. 10 count rest. Two pax at a time completed no more than 10 pull-ups while remaining pax did LBC.

187: mosey past the rock pile to the parking lot. Partner up. 1 partner mountain climbers other partner run to end of playground and back. Next set with squats and third set with star jumps. Rinse and repeat the three sets.

Merkin shuffle. 4 count slide and 4 count patty cake merkin with you partner. Mosey to tennis court.

Mary: Run in place and burpees when 187 said down. Around the circle pax called out 10 count exercises which included pickle pounders, merkins, box cutters, freddy mercury, and american hammers.

Announcements: Torch run tomorrow. Warm up at 7:40. Location TBD. Deadbolt taking supplies to friends in Wallace (see FB post)

Prayer: Clay – Roger Roger’s neighbor. people out east in NC and SC. Bubblewrap’s wife, Crablegs, Spending quality time with family. Deadbolt took us out.

 

Found him:
https://f3southwake.slack.com/archives/C8X3D5RRV/p1536681639000100