Stone Cold Kung Pow 5/28/21
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
Tag Archive for: Cupid
Runners, ruckers, and terds oh my…
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.
EVENing the ODDs
FNGs: None
Warm Up: Mosey from parking lot to track. Hamstring Stretch, Quad Stretch, Pull knee to chest
The Workout:
PAX were instructed on the ground rules for the ME: ODD numbers must be completed in sequence. EVEN numbers are interchangeable throughout the non-stop 45 min timer. I/C exercises were to be done in proper cadence timing and lap work on EVEN’s were to be held to the spot you stopped on the track. i.e. Don’t start walking on bear crawls if your tired. PAX were politely told to have some self-respect and be honorable in their effort. To quote Pablo “I’ll be checking accountability and I ain’t your Daddy.”
PAX were instructed to pick up the 6 on EVEN numbered exercises. Flip a tire, bear crawl an extra distance, throw an extra rep or cadence rep to the 6’s way. Plenty of help given during lack of “will” moments.
I don’t have every PAX’s completed Events. (Each # is an event) But I can come back and edit as they come through.
Nemo: 6 , Mookie: 5, Breach: 6, 16 Bit: 4, Fanny Pack: 6, Maybeline: 7, Cupid: 6, Pablo: 6, FRAM: 6, Roger Roger: ? , Mad Dog 20/20: ? Floe/Joe: ? , Hardy: ?,
Lots of lesson to be learned from this: Help someone, Ask for help, Get past the surface of fear and pain, True Accountability, Steel sharpens steel.
Mary: Not time
Announcements: None (Too tired)
T-Claps (Recognition): Maybeline, Breach and Fanny Pack for EC. ALL the PAX who committed to the workout. ALL PAX for competing against YOU vs YOU.
Prayer: Pablo’s Family Friend, Roger Roger’s extend families medical issues, Floe/Joe medical issues with family and wife’s getting job opportunities.
First time at Falcon Park
FNGs: Not today, but welcome back Princess Cut
Warm Up: Mosey around
The Workout: Lazy Dora with Cinderblock work and BTW hold for partner. Baseball field suicides
Mary: Plank Hold while each Pax ran the bases once
Announcements:
T-Claps (Recognition):
Prayer:
No EC + 3 miles. Did ya even post bro?
FNGs: Salt Lick
Warm Up: 8 Good Mornings. If you wanted to warm up ya should have run EC.
The Workout: We ran. 3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer. Jeff (Pablos friend who had a heart attack)
Dirty Dozen at Prison Yard Thinking About Stirrups
FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago)
Warm Up: Many PAX got their point and ran for two miles (~20 mins). Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out. Hope Pablo is OK. Circled up for the following exercises: good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps…
The Workout: The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs. An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot. A 20 lb stretchy thing was added, as well as a cinder block and jump rope. See pic for details of exercises. The time keeper was the 50 lb dumbbell. Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells). Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone). PAX had to carry the 50 lb dumbbell around the parking lot. While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon. If no tools were available, PAX were instructed to do core exercises.
Mary: Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area. Lots of mumble chatter about stirrups. It was quite the visual. Cream of Corn may not come back for another four years.
Announcements: JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up…
T-Claps (Recognition): PAX showing great effort today especially with the farmer’s carry
Prayer: Dumbo took us out – thank you! Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
Thanks PAX for helping me load/unload my car this am.
Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess). -Dauber
This was my first time at Needmore Park. The routes were great and we had some quality mumble chatter along the way.
EC: A lot of PAX were there for EC.
FNGs: not today
Warm Up: 10 x Good Mornings, 10 x Spinal Rotations
The Workout: We ran the Yellow route for EC so I suggested we take the yellow route in reverse. After some discussion to coordinate the coffee stop, we decided to take the blue route and then the yellow route. We made a pit stop at Breach’s house for coffee and then headed bag to the flag.
Mary: Short on Time
Announcements:
Picnic note from Dawgpound:
F3 Southwake is hosting a picnic at the Longleaf shelter at Harris Lake. All Pax and their family are invited. The goal is to have a couple of Pax cook hotdogs and hamburgers at the event. The rest of Pax are recommended to bring either a side, paper plates, silverware or dessert. Everyone is welcomed to bring picnic games like Cornhole. There is a playground nearby for kids to play and we are close to the lake.
Date: June 26
Time: Starts at 11 AM. Stay as long as you want
Who: Every Pax and their family
How do I register: Fill out information here: https://docs.google.com/spreadsheets/d/1-nsRCNZUJY2UB43Q6Q9bOX4zG-Nt-JcFFlDd83424wI/edit?usp=sharing
Bed Build Note from LED:
Talking with coordinator and she said she will be posting the signup to the public Monday for the June 12th build day. If your able to help please signup below. They plan to cut and stain 40 beds in fuquay and 7500 across the nation. Come be a part of it and let’s help out the community. It’s amazing how excited these kids are when they get a new bed delivered.
https://m.signupgenius.com/#!/showSignUp/10c0d49aba823a3f4c61-shpncfuquay14/19596328
T-Claps (Recognition): Breach for proving the coffee for all of us.
Prayer: Unspoken
YHC took us out. Always an honor to lead.
OG U-turn returns
25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.
We ended with prayer as always.
Thanks for allowing me to lead.
BS out!
Just Hanging Out
FNGs: Nope
Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
The Workout:
Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
then switch.
After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.
Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.
Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.
This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
1st group was won by 187 hanging for just over a minute.
2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.
So your challenge rankings looked like this.
1. Hardy
T2. Warbucks – 187
4. Pikachu
T5. All other challengers
Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.
Mosey back to the flag.
Mary:
25 Pickle pounders
Announcements:
Check social media
T-Claps (Recognition):
Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.
Prayer:
Florence’s wife job hunt.
Multiple cancer diagnosis
Injured PAX
YHC took us out
Oh Deere, Ultimate at Thunder
FNGs: NO SIR
Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers
The Workout: ULTIMATE! We were down in the pit across from Womble. Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice. Repeated big plays by these PAX. Overall though this was a great game that was very equally matched. Who won!? I don’t remember the specifics but I feel like we all won really.
- Merkins and Squats were utilized to penalize drops of the sacred frisbee
Mary: NO SIR
Announcements:
- Be on the lookout for a plan to be hatched to make Wolfie a more prominent member of F3.
T-Claps (Recognition):
- PAX for Organizing the raffle to benefit Wolfie’s chair. Lot’s of local good done in a short amount of time. Money raised buys Wolfie a new chair and sets Wolfie and his mom up with gift cards for groceries through the end of the year.
- Pikachu on the new gig.
- Pikachu and Dauber for making sure we had all the right gear for ultimate.
- Breach/M4L for finding my key on the field – that could have been bad
Prayer: Unspoken, YHC took us out