Cupid – Page 11 – F3 South Wake

The Ultimate Dodge Job

June 9, 2021/in AO Post, Thunder /QIC: LipSync
PAX: Cancun, Cupid, Forceps, Gump, John Deere, Kubota, Lipsync, Pikachu, SwisherSweet

FNGs: None
Warm Up: Mosey to the “PIT”
The Workout: Ultimate Frisbee with a Dodge Ball twist. A nice 3 on 4 game of Ultimate was interrupted by the occasional Dodge Ball thrown by two injured Sad Clowns (LipSync and John Deere). Don’t worry, we participated in the scoring and change of possession exercises.
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father (Walter) that is going into Hospice Care, Cancun’s second Dad (Buster) who is in the hospital and Kubota’s friend’s (John) wife who is in the hospital

Ultimate Mutiny Pre-Summer Edition

June 7, 2021/in Mutiny /QIC: Gump
PAX: 16-bit, Banana Seat, Bobby Dall, Cupid, Dauber, Florence, Fram, Gump, Hardy, Katniss, Kubota, Maybelline, Norm, Redenbacher, Sprinkler, UTI, Warbucks, Yogurt

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.

Birthday Q 6/10

June 4, 2021/in Speed Racer /QIC: Pikachu
PAX: Bernie, Cupid, Dawgpound, Dumbo, Emeril, Lipstick, Maybelline, Pablo, Pikachu

FNGs:

Nope – coming out to 90 minute Tiger Blood would be impressive though.
Warm Up:

SSH x20, Good Morning x10

3 man indian run down to Linksland

Staggered Hinge x10 Sir Fazio x10

3 man indian run to Salem Ridge

Daisy pickers x10 Prisoner Squat x10

3 man indian run to Bass Lake parking lot
The Workout:

Total route: https://www.strava.com/activities/5405396695

Introduce the standard – 15x merkins, 15x squats, 15x low slow flutter IC

3 man indian run up the greenway, at the new hill up to Pecan grove we did the standard at the top and 10x burpees at the bottom
Mary:

3 man indian run back to the school via Parks at Bass Lake, Blooming Meadows, Stinson, and Sunset Ridge. Stops along the way for LBCs, Dying Cockaroach, and Low Slow Flutters
Announcements:

Picnic signup

Grasshopper 5k for Sgt. Leach June 12th
T-Claps (Recognition):

Dawg and Emeril for continuing the Pikachu 5 pack
Prayer:

Skidmark and his family

Officer, I Can Explain

June 2, 2021/in Running 4 the John /QIC: Warbucks
PAX: Abe, Axe, Beer Pressure, Blue Hen, Coal Ash, Colonel Sanders, Cupid, Flanigan, Katniss, Maybelline, McNugget, UTI, Warbucks, Yoshi

As YHC was pulling into the Ting lot, an HSPD truck turned around and followed in behind me. YHC played it cool and planted the flag and gathered up my headlamp and vest. Officer Clarke explained Bacon asked him to drop off some sweet blinky lights for running. Thanks Bacon! We chatted with the officer while the last few PAX rolled in and everyone got a light. YHC has a few extras if anyone reads this and wants one, hit me up. We told officer Clarke to head over to Womble at about 6:15 to look for some suspicious Pokemon character who was running a workout that may be named later (TBD) and he headed out with a little confusion. A quick count off and explanation of the route and we were off.

FNGs: None

Warm Up: Chat with officer Clarke

The Workout:
There was a 3.5 and a 5+ mile route. We took a moment of silence as we passed by Veterans Park in memory of fallen soldiers. The 6 was picked up and all PAX made it back. Well, Coal Ash’s ankle might say otherwise.
This is the route we ran :D

Mary: Not today

Announcements:
Picnic 6/26, Dauber collecting money for HSPD first aid kits

T-Claps (Recognition):
Bacon and HSPD for the blinky lights.

Prayer:
UTI’s grandmother, unspoken, injured PAX, fallen soldiers.

YHC took us out.

Ultimate at Thunder

May 31, 2021/in Thunder /QIC: Redenbacher
PAX: Breach, Cancun, Cupid, Dauber, Dawgpound, Defib, Duece, Emeril, Fanny Pack, Finkle, Gump, Hertz, John Deere, Kabota, Katniss, LED, M4L, Maybelline, Pikachu, Redenbacher, Snoopy, Yogurt

FNGs: Welcome Snoopy and Hertz!

Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.

The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.

Mary: Not today

Announcements: Check slack and FB.

T-Claps (Recognition):

Prayer: Unspoken.

YHC took us out.

Fun and Games

May 31, 2021/in Kennys Grave /QIC: Pikachu
PAX: Beer Pressure, Cupid, Dahmer, Norm, Pikachu, POTS, Wrangler, Yogurt

FNGs:

None today
Warm Up:

SSH x20 IC

Daisy Pickers, Sir Fazio forward/backward, Good Mornings x10 IC
The Workout:

Mosey over to the baseball field and partner up for a game of Wasps. 2 pax start out “it” and do 2x burpees at home base. They then tag other pax who then become “it” after returning to base for 2x burpees. Entire baseball field was in play – even the fence apparently for Pots.

Unfortunately Wrangler had an injury when performing a burpee towards the end of the game. Prayers for a speedy recovery bro.

After Wasps we moved on to some animal races – from the infield/outfield line to the fence we raced in the form of Bear Crawls, Duck Walks, Wheel Barrels, and Sprints.
Mary:

Moseyed back to the flag and circled up for LBCs, low slow flutters, and Freddie Mercury’s.
Announcements:

Upcoming 5ks – Grasshopper and Derek Davis. Sleep in Heavenly Peace bed build on June 12th.
Prayer:

Wrangler for injury recovery

Memorial Day Murph Challenge- 2021

May 31, 2021/in AO Post /QIC: Shredder
PAX: 187, Abe, Axel, Big Ditch, Breach, Cancun, Cupid, Cyclops, Dauber, Dusty, Fanny Pack, FedEx, Flower, Forceps, Fumunga, Gump, Java, Lipstick, Lipton, M4L, Maybelline, Norm, Oboe, Pikachu, Quiver, ShamWow!, Shredder, Slash, Sprinkler, Warbucks, Yogurt, Yoshi

32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.

Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.

Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.

The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run. Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.

The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.

As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.

T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.

: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸

A Good Artist Copies, A Great Artist Steals

May 26, 2021/in Red October /QIC: Pikachu
PAX: 16-bit, Cupid, Fanny Pack, FedEx, Gamecock, Gump, Lipsync, Maybelline, Nemo, Pikachu, Warbucks, Woody

FNGs:

None today
Warm Up:

Warmed up w/Mutiny – SSH, Good Morning, Daisy Pickers, Sir Fazios courtesy of Martini
The Workout:

Shamelessly borrowed from a Skidmark Q at Ivan. For each set of exercises YHC went through a quick progression going over form. Pax then went through the set and ran a loop around the nearest parking lot island, noting what order they finished in. They then competed with their nearest partner with the “winner” adding 1x burpee or 1x turkish getup to try and even the field.

Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings

Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Press (two hands)
20 Squats

We went through each grouping 3 total times

Mary:
Moseyed to the tennis courts for 20x Low Slow Flutter and LBCs

Mutiny pax joined us and we also stole M4Life’s Q from the recent JocoGa CSAUP – we played B-Sides (aka Bring Sally Up) with pax in plank hold going from chill cut to regular and back as told to bring sally up/down.
Announcements:
Breach offering up $10 per pax wearing red on Friday, doubled if >75% participate. Funds go to Travis Manion foundation.
T-Claps (Recognition):
Woody – brand new to F3 and is on a roll!
Prayer:
YHC took us out

Stone Cold Kung Pow 5/28/21

May 24, 2021/in KungPOW /QIC: Breach
PAX: 16-bit, Bandit, Bobby Boucher, Bobby Dall, Bondo, Breach, Cancun, Cupid, Deadbolt, Fumunga, HazMat, M4L, MadDog 2020, Mookie, Roger Roger, Woody, Wrangler

17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody

FNG: Welcome Bandit

Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.

The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows

Station 1: Weight plate chest presses (25 reps)

Station 2: Water bottle or Sandbag Farmers Carry

Station 3: Roll the 3 dice, perform those exercises

Station 4: Battle Rope Figure 8’s (25 reps)

Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner

Station 6: Fire Hose Run

Station 7: Catalina Winemakers around the clock with tires

Station 8: Traveling Merkins with an overhead press.

Mary: Mosey back to the parking lot

Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.

Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines

Runners, ruckers, and terds oh my…

May 22, 2021/in U Turn /QIC: Full House
PAX: 187, Abe, Alpine, Axe, Beer Pressure, Cancun, Cupid, Dahmer, Finkle, Full House, Huffy, Maybelline, McNugget, Redenbacher, Shredder, Skidmark, Sparky, U.T.I, Yogurt, Yosemite

FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5. McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell. Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details. We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause. Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

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