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Increase the banter ^^^ Turn down the Controversy v v v

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PAX: , , , , , , , ,

EC: Cupid, Redenbacher, Pikachu

FNGs: Not a friendly guy in sight…
Warm Up: 20 SSH, 10 Windmills, 10 Frankensteins, 5 Burpess (SOMEONE… WAS… LATE!)
The Workout:  We were celebrating so we brought out The Turkey!  5ish wonderful miles that bring you down our beloved Crossway.  A good time was had by all.  Especially our R4TJ first timers Cupid and LipSync.  This was also Cupid’s first time on Crossway (Gasp!)

Image result for gasp

Mary: I’m gonna miss her the most at R4TJ (Is this Mary? ^^^)

Announcements:

  • It was previously announced (I believe) but it was re-iterated that R4TJ has been extended to 1 hour to accommodate a min. 5 mile workout option.
  • COT has been brought to the beginning of the workout to silence the controversy.
    • Bonus – we arent sweaty and tired for announcements and prayers
    • Bonus – we get a headcount first for safety purposes
    • Bonus – we get to hear about planned modifications or the need to leave early
    • Bonus – If YHC takes us out you could actually touch him (not bonus?)
    • Bonus – I got to say Bonus like 7 times in this back blast (Annoying BackBlast Achievement!)
  • CELEBRATE!!! R4TJ has completed one full trip around the sun.
    • Although we know you all really want Lipstick and I to be R4TJ site Qs forever – with our witty banter and cunning ability to find new places to SH!T – we have decided to step down (The track plays: Awwwww)
    • Stepping up as R4TJ Site Q is our very own Redenbacher.  This guy has been accelerating all over the place and has become a fixture at R4TJ.  Lipstick and I said his name in unison as we thought about who should take over.  Welcome aboard big RED, we’ve got your desk all setup!!!

Image result for new management toilet office

  • Announcement, Announcements…
    • Carpex has a BRR run on Saturday.  If you can find your way to Kitty you might get some details
    • Banana Seat has a pop-up AO that involves paddle baords for Saturday as well

T-Claps (Recognition): Redenbacher!!!  Obvious reasons
Prayer:  Moment of Silence

He Came Out Of The Darkness

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I arrive to the AO about 5 minutes before start time as I turn back to my car to get my gloves a figure comes out of the darkness on the playground side of The Nest, startled I quickly realized it was R-22 coming for a beat down after sometime away. 9 showed up for a beat down with 3 doing EC.

PAX: H1N1, Overachiever, Messi, FedEx, Dauber, R-22, Cupid, Yosemite, 16-Bit

 

EC:  H1N1, Overachiever, Messi

 

FNGs: None

Warm Up: Took a jog around the parking lot and then circled up for some Good Mornings, Imperial Walkers, Hillbillies, Fozie Arm Circles, Cherry Pickers and stretches. We then got on our 6 for some Febreezes, which are big boy sit-ups followed by air presses with your feet six inches off the ground.

The Workout: Moysed over to the wall where we partnered up, to Dauber and R-22 disappointment we did not do BTW. P1 did “Bobby Hurley’s” while P2 ran to the first island, did 1 burpee and ran back, then ran to the light pole and did 2 burpees, then ran back for the switch. We did this 2x.

 

Moysed to the top parking lot – side road for some partner Merkins x 10,  then as P1 ran down the side road while P2 did SSH, Plank Jacks, and Mountain Climbers x 10. Switch. After P2 returns, both pax ran down together and did partner jump squats. Both ran back up to rinse and repeat.

Mary: LBC, American Hammers, Low Slow Flutter, Protacter, Pickle Pounders, Heel Taps

Announcements: If you haven’t yet, take a moment to checkout Crablegs “ Journey of 30 Baseball parks” on social media. Very inspiring. Check Facebook and slack for other announcements

T-Claps (Recognition):

Prayer: Noah’s Ark wife, Crablegs, Unspoken

Tea Time Murph July 29

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Pax of 4 doing Murph on a muggy evening.  John Deere making it out even with a fractured foot and taught us a new word.  Twat ?   (not referring to female body part)

No EC, too humid for that tonight.

FNGs:  None

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Paddle board workout at Jordan Lake this Saturday

Prayer:  Silent

Indian Run 11’s

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12 PAX, 7 for EC, decided to start their week off right by posting at Paradise City to admire the green grass and pretty girls.  In the few minutes before the workout started, all PAX seemed eerily quite and having a difficult time shaking off the weekend.   As the clock was counting down to the start time, we noticed that Cupid had not made it back from EC.  The Q had gone to back to pick up the six at the end, but the problem was, he was not the six.  He was in the front and decided to take an alternate route solo, which the Q was not aware, and got lost.  [Side note: if you are planning on breaking off from the group to get more miles, please take a partner or at least let the Q know!].  As the start time was quickly counting down, we saw his NOX vest rapidly approaching Ting in an effort to make it in time.  He was late, 5 penalty burpees OYO!

EC: Cupid, Yogurt, Lucky Charms, Pablo, Axe, Katniss, Dawgpound

FNGs: None

Notable Absences: Pretty Girls, Site Leadership (Dumbo and Skidmark), Emeril, Rainmaker, Deadbolt, Flair, Wood Creek clown car, 12 Oaks clown car…

Warm Up: mosey to the top of the ramp, in cadence: SSH x20, Imperial Walkers x10, Hillbillies x10, mosey to the back corner, in cadence: fazio arm circles 10 forward, 10 back, good mornings x10, mosey to the bottom of the hill by the entrance to the basketball courts.

The Workout: PAX counted off by 1’s and 2’s, which seemed really difficult for some to grasp, to split into 2 groups for indian-runs to complete 11’s.  The workout started at the bottom of the hill by the basketball court entrance running counter-clockwise around the loop to the dumpsters.  Exercises started with 10 star jumps at the top and 1 prisoner squat at the bottom.  Exercise reps decreased by 1 at the top and increased by 1 at the bottom after each completed trip up and down the road.  Q also added that every time we hit the 90° turn at the halfway point (up and down), 5 merkins.  We were only able to complete 6 full trips up and down to save enough time for “six minute abs”.

Mary: All exercises in cadence:  Low slow flutter x20, homer-to-marge x10, box cutters x10, Freddie Mercuries x20, pickle pounders x20, have-a-nice-day

Announcements: Check Slack and Facebook

T-Claps (Recognition): Full House with Breathtaker

Prayer: Unspoken

Yogurt’s Post Workout Sprints: Cupid, Full House, Katniss, Pablo, Particle Board, Steamboat, Yogurt

Nutcrusher boulder

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FNGs: None, but YHC did name Pikachu’s boulder the nutcrusher.

5 HIMs posted – YHC arrived 2 minutes before the start after having driven to Womble Park (still waking up). PacMan was already in the lot followed by Noah’s Ark.  PAX circled up for an on time start as Pikachu and Cupid rolled in.     

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 15 Windmills, 10 Emperial Walkers, 10 Hillbillies, 20 SSH

The Workout

Mosey to the wall of pain

2 sets of 30 Ct Ascending Testicles and 2 sets of ~50 ct wall sits. We learned Noah’s Ark doesn’t know the number 10 in Spanish and Cupid decided to play Doc in his absence. 

Mosey to the Rock Pile (Rotate rocks b/w sets). Pikachu decided to pick up a curling nutcrusher of a boulder.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (YHC demonstrated proper technique – it’s a squat, not a dead lift)

Move it up to the parking lot for 4 sets Rock Press; 4 sets of 10 Rock Windshield Wipers

Return the Rocks and mosey to the playground

Aik’n Abs

  • 15 American Hammers
  • 30 ct 6 inches
  • 10 Rockies
  • 30 ct Chilcutt planks

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 10 Derkins
  • 30 Dips

Aik’n Legs (mubble chatter ensued regarding moistness of the ground)

  • 20 3 ct Step ups (alternating legs)
  • 20 3 ct Lunges
  • 15 3 ct High Knees
  • 10 3 ct Split Jacks
  • 20 SSH
  • 10 Plank Jacks

Ended the workout with 4 sets of ~5 ct Boat Canoes which Cupid modified into Boat Stirrups.  

Announcements:  Megan Smiles Charity Event was a huge success, Banana Seat’s Paddle Board Q next Saturday, BRR training ongoing throughout the day and evening.

Prayer Requests:  Prayers for Noah’s and Pikachu’s Ms as they recover,  brothers dealing with injuries (ie John Deere, Shredder),  Double D and his family, Forceps’ move and house closing to go smoothly.

YHC took us out.

Post workout chatter as YHC welcomed Pac-Man to GP incorrectly assuming it was his first visit to GP. Discussion around designating more AOs as limited/no running workouts.  I learned this week on two separate occasions that the designation of bootcamp no matter what city you are in may mean 3+ miles of running.  

Cave Man Workout

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PAX: , , , , , , , , , , , , , , , , ,

ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.

 

 

A quiet day at the park

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Today was YHC’s last day as site Q for Kenny’s Grave. The year flew by and now it’s in another HIM’s leadership, Modify. PAX of 10 showed up with what seemed like muzzels on there mouths. Not much chatter at all as we took care of business. The weather was pleasantly cooler and the grass was full of dew. EC finished up at 0527 so Q had about 2 mins to spare. Here is what we did.

EC:
Cupid and Banana Seat

Warm Up:
Laps with butt kickers and high knees then down to the ladders and snake the hill backwards
Smurf jacks x25 (increasing speed)
Windmills x15
Reverse prisoner squats x20
Squatted marocan night clubs into pretzel x20

The Workout:
Wheel of animal walk – curb to curb (frog, bear, duck, crab) with 4 types of merkins

Laps and ladders with backwards snake hill work

Mosey down to field
Welsh Dragons- 4 bear crawls, 1 merkin, 1 plank jack, tap back of each shoulder. 4 bears, 2 merkins, 2 plank jacks, back shoulder taps x2 each, increased reps by 1 up to 10 total.

Laps and ladders with backwards snake hill work

Mosey to court – BTTW for the 6
Burpee suicides – add 2 reps after each trip (2,4,6,8,10) total 30 burpees and 5 suicides

Mary:
Windshield wipers
Exaggerated LSF
Protractor
Figure 8’s
Chillcut into pickle pounders
HAND

Announcements:
See FB/Slack

T-Claps (Recognition):
Modify for stepping up as new site Q at Kenny’s Grave.

Prayer:
Swim family, their 2 yr old was found face down in pool. Currently on life support and brain dead. Decision coming today on what to do about his life. H1N1’s wife and Messi’s mom is sick. Relationship struggles. Noah’s Ark family. Shredder. Crab Legs.

51’s at The Trot

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FNGs: None.

20 PAX enjoyed a wonderful break in the heat & humidity with a pleasant 68 degrees after a heavy downpour the day before in the Quay.  Q promised a lot of fun with Hills and rocks.

Warm Up: Q led the PAX around the tennis courts in a light jog all the way down to the snack shack.  The following exercises were executed in cadence:  25 SSH, 10 Daisy Pickers, 10 HB, 10 IW, 10 Monkey Humpers.  Mumble of 51 reps were heard by the Q.  Static stretching with arms (L/R) and behind the back.

The Workout:  Mosey to the small hill parallel to the ball field fence for 11’s of Squats and WWIIs.  PAX loved the moist grass while on their six.  Mosey to the snack for 26 BTTW and 26 People’s Chair followed by 25 more of each totaling 51 reps of each.  Mosey to the road and line up in 3 columns for an Indian run using 3 coupons (water stick, 2 kettle bells).  PAX executed Indian run up the road, past the parking lot and around the tennis courts and deposited the coupons near the shovel flag.  PAX paired up.  One PAX retrieved a medium sized rock and met their partner at the base of the hill.  Those PAX who did not get rocks, executed an assortment of plank holds.  Dauber, celebrating his birthday week, called for 51’s with the rocks:  51 reps of Curls for the girls, triceps curls, rut-ros, Squats, and bus-drivers.  When not holding a rock, partner PAX bear-crawled up the large hill and executed 5 dips on the guardrail.  PAX carefully backed down the hill and then took over rock reps from their partner.  Return rocks to rock pile.  PAX who did not return rocks, circled up in the tennis courts and began executing planks and merkins.

Mary:  YOGA movements, Superman, Merkins, Have a nice day

Announcements:  CSAUP Greenville; Paddle boarding in August ($15) – See Banana Seat; Yoga tonight in Holly Springs (near Dunkin), free first time, $7 after

T-Claps (Recognition): PAX coming out consistently in the gloom giving 100%

Prayer:  Double D took us out in prayer; prayers for our country (too much decisiveness); Injured PAX; family of an infant who died after a horrible pool accident leaving her in a coma; unemployed PAX looking for new opportunity.

2F Stick Boy.

 

Alwaysan honor leading you men in the gloom.  Thank you for making me better.  -Dauber

Don’t Drop the Baby!

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PAX: , , , , ,

EC: H1N1, LED

FNGs: None

Warm Up: Moseyed around the lot, then 25 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Sir Fozio Arm Circles F + R, Michael Phelps

The Workout: Don’t drop the baby! YHC arrived with a 10 lb medicine ball. Each drop, we all stopped and did 3 burpees.

~1 mile indian run with the medicine ball. PAX at the back runs to the front carrying the ball, tosses it behind him. Once it gets to the back of the line, the next PAX runs to the front.

Next, we all got on our six in a line. PAX tossed the ball to the person next to them, then ran to the front of the line. With 6 PAX we were moving pretty fast, as soon as you got on the ground you got the ball thrown to you.

After that was a Dora. Partnered up, exercises were overhead claps x 100, seal claps x 200, squats x 300. Partner running. Ball could be passed at any time to the PAX doing exercises. During squats, ball was passed between runners.

Final portion of the workout was BTTW relay. PAX holding the ball held a people’s chair for a 5 count, passed the ball to the next in line. Repeated until everyone went.

Mary: 10 minutes left so we hit abs hard during Mary. Went through the circle twice, each PAX picking an exercise each time. I was sweaty during the workout but I was drenched after Mary, solid work HIM!

Announcements: Check Slack, FB. Stay safe out there while running. Wear lights, stay aware. Lots of non-road areas to run around here as well.

Prayer: Pray for the family of the runner who got killed on Sunday. H1N1 had serious gut pain on Saturday, pray that doctors find issue. Continued prayers for DoubleD’s family. Banana Seat’s neighbor passed away young, prayers for that family. Praise for good results of Darby’s child support case, continued prayers for good further resolution.

So… I borrowed this recipe from Emeril…

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ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC.  It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away.  I can report that these vest contraptions really, really work.  As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage).  Shovel Flag planted, Nemo out ahead of me by a few minutes.  It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post.  They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say.  If you are a Facebook’er – Here is link to the BackBlast.

  • I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration.  27!!!  Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning.  He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point.  Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card.  These guys were there with me on day 1 and showed up again today.  Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years.  Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!!  WHAT WAS THE WORKOUT!?!?  ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense),  YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early.  There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts.  Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill.  We rounded the corner and Mozy’d once again for a bit.  At the next tree, we met the sidewalk for Fast Feet until the next tree.  Back to a Mozy as we headed down the Ting Ramp for “The Workout”.  Squat Hold for the 6

Image result for verklempt

The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S  (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed.  The time allowed is driven by partner 2 who is on the run from one side of the lot to the other.  Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S.  If this were a video I would be playing this section in timelapse cause it took a while to complete.  PAX picked up the 6 on these and helped the remaining groups finish out their work.  This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too.  Good feedback on this one.  Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp.  The rest of the time I diverged from Emeril’s recipe a bit.  His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today).  So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees.  Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp.  The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.>  You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)…  Emeril knows what I’m talking about.  BAM!

Audible called to form 4 lines for Indian Runs.  From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough…  Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company.  PT is still on the mend but they both made a point to be here on my anniversary with a modified workout.  Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake.  It’s been a great 2 years and I’m happy to have stuck with it.  1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in.  So happy to have gotten more involved in the 2nd and 3rd Fs.  Feeling alot of growth through F3 and very happy to continue that growth in the years to come.  If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there.  It’s worth the wait.

Announcements:

  • Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
  • F3 Dads Camp has some open spots – See M4L
  • Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

  • See above – Thanks again everyone.  Great time out there this morning.
  • Shredder doing good in the world on a mission trip.

Prayer:

  • Hit and run victim in Fuquay over the weekend.  Not a member of F3 but a reminder to wear your reflective gear on your runs.
  • Crablegs on his MLB journey
  • Quiver’s daughter starting school soon shortly after their move to South Wake.  YHC extended the prayer to all kids returning to school.  Being a kid is hard and guiding your kids through life is hard too.  Prayers to oversee the kids and the parents through these changes.