Tag Archive for: Cupid

Recovery Burpees

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YHC hadn’t posted in over a week and was dreading his own Q. But there is nothing like getting a Q in when your in a drought. Really appreciated 8 PAX who came out to celebrate my 3 years in F3. Boy George even skipped the gym to come out to the ME.

FNGs: None
Warm Up: Mosey to bottom of Red Trail, between the two hills.  Circle up for arm stretches, SSH and Frankenstein.
The Workout: Lucky 7’s.  Run up steepest hills on red trail. Stop at stairs on right side and knock out 7 merkins.  Run to the bottom and do  burpees. Run to flat spot where red trail symbol is posted on tree on the left side hill and do 7 squats.  Run to bottom and do 6 Burpees. Repeat until zero burpees.  Pick up 6 on completion.  We moseyed to bottom of old #18 and PAX had to run from bottom back to cars parked at top of hill.
Mary: Heel taps, Butterfly Crunch, Freddie Mercuries, Yoga poses.
Announcements: June Challenge

T-Claps:  Breach speaking at Memorial Day Service in Garner.  All that F3 has done in YHC’s life.
Prayer: Unspoken.

RFTJ 5/25/2022

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FNGs: None
Warm Up: None
The Workout: Run
Mary: None
Announcements: Paradise City shirt order, June competition
T-Claps (Recognition): None
Prayer: Lipstick, Jan, Kevin, Families in Texas

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

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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.

AGS Mother’s Day “I have no idea where we are”

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I was pleased to see @Coal Ash when I jogged up. HCs @Cupid and @U.T.I and @Bird Flu were there. Nice!
Warm Up: No EC’ers today, so at 6 am we took a quick jog around the parking lot and circled up. SSH’s x25 to continue jumpstarting the heart rate. Breathed through some GMs. Stretching OYO to hit whatever spots you need to hit before a run. You know where those are. Finally, a shout out to @Vasoline with 25-30 Merkins, OYO.

The Workout: Knowing that AGS was founded on sunrises around Bass Lake, I try to honor that tradition when I’m Q’ing (@Deadbolt @Mookie). Today was no exception. I explained the route: Across Womble, down Bass Lake Outfall Greenway, along this edge of lake, over to Salem Ridge, around the driving range, connect back to Stinson, on to Womble.

We took the fast route down the greenway. I knew we had no chance of a spectacular sunrise, only gloom, but we’re used to that, right? Maybe a little unexpected the first week of May though. Going down the greenway is super fast. I’ve always said, run fast where you can, and this is one of those places.

Along the way, we made connections. Cupid the flu vaccine plant employee caught with Bird Flu, the bird flu expert who is working to contain the bird flu itself. Coal Ash, UTI, and myself caught up with work and employment.

We dialed back the pace after reaching Bass Lake, because that early fast pace wasn’t paying off for all of us. We headed up Salem Ridge towards Linksland. Someone suggested that we do something in @Pikachu’s yard, but we declined. I would love to work in some of the loops in SSL, but from Womble that would put us over 6 miles and there’s just not time. On the back half of the run, we caught up on mothers and Mother’s Day plans.

We took Gable Ridge back towards Bass Lake Road. Over to Norwalk. “I have no idea where we are,” declared @Coal Ash. Bam, we arrived at Bass Lake Road and the lights came on! From there, it was an easy jog on Stinson back to Womble. Perfect, 5.45 miles and 7 am. COT, photo op with YHC and @Coal Ash stylin’ the same colors. I even turned my hat backwards.

Mary: None

Announcements and T-Claps (Recognition): Appreciation to everyone who contributed the very successful 3-Alarm Root Beer Float Mile. @Bird Flu really led the way, buying root beer and ice cream early on. Then, posting the pre-blast. @Wild Turkey was solid too, as usual. He set up the root beer and awards table and mapped up and set up the root beer course as well. Thanks to all who posted. Plus, we had enough money from our collection to make a significant contribution to the iPad 3-Alarm received for his birthday.

UTI previewed the June challenge. Largely modeled off the 2021 May challenge, but with improvements. Not to be confused with previous “Rune” run challenges in June.

Prayer: Remember your mother and be grateful. Strength to those who may not be having children. Keep all PAX healthy and strong.

Did you hear that?

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EC: Emeril, Yoshi, et al

FNGs: none

Warm Up: Circled up and discussed the route.

The Workout:

16 PAX showed up for the scooter route.

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition):  PAX picking up the 6.

Prayer: Lipstick and his family, Boy George and Bernie traveling this week for their race, Davis and his family, unspoken.

YHC took us out. Thank you for the opportunity to lead.

Trails? Sure, why not.

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FNGs: none
Warm Up: SSH, Imperial Walkers, Merkins
The Workout:

https://www.plotaroute.com/route/1884470

Good mumble chatter along the route today. Bobby Dall had inquired about some trail running. I was already looking at a Bass Lake trip, so I was happy to oblige.

Started out with a quick sweep through Main Street Square (behind Dunkin / Tapline) before connecting in with the greenway. Followed the greenway out to Bass Lake and took a right. Not too many people on the trail. Good effort on the climb up the back side of the park to Bass Lake Rd (YHC had to slow it down towards the top, everyone else was kind enough to wait). PAX recovered on the down hill, especially Bobby Dall who zoomed out of site. At the parking lot, it was back up hill on the long stretch on Bass Lake Rd. Finally, left on Stinson for a quick down and up hill before meeting back in the parking lot.

Everyone was moving pretty quick today. YHC had a 9:29 pace and I was bringing up the six. Much sweat was poured and just over 5 miles were completed. I think we’re officially done with winter now.

April Ultimate

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18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Can’t wait until next month to do it again.

BS Out!

20’s on the ramp

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EC:  Skidmark, Dawgpound, Emeril, Pikachu, Woody

Warm Up:  1/2 mile jog loop, 1/2 mile loop Indian Run with stops for Fozzy Arm Circles, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each.  1 PAX from each team runs to top of the ramp to perform 1st exercise .  Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise.  Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.

MERKINS – X20
LBC’s – CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS – CADENCE 10 COUNT
WWII’S – X15
SQUATS – X30
SHOULDER TAPS – X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg.  Repeat x5
OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Stretching

Announcements: Shirt order complete. Paradise City order coming soon.  Need aid/water station helpers for the Spring Classic.

Prayer:   Jessica and Melanie

Was I Missed?

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After the callout from Dumbo last week, I realized I hadn’t been to Paradise City in a bit. Well, YHC decided to throw down a “no secrets here” workout, where everyone looped the entire park more than several times. I think around 3.2-3.5 miles, depending on watches, etc. All Pax stepped up to take several turns in calling 10 count exercises at our stops along the way.

FNG’s: none.
Warm Up: Warm up lap around the entire parking/soccer field L loop. Stopped at bottom of ramp, Top of Stairs, Corner of Sportsmanship, Guardrail, top of hill by tennis courts, over by dumpsters, knee wall at top of ramp. Exercises along the way were: SSH, Imperial Walkers, Frankensteins, Irkins, Good Mornings, Sir Fazio’s, Shoulder Taps…all x10.

The Workout: Split in two groups, that ran opposite directions, all stopping at the same spots, to do a PAX choice of a 10 ct. exercise. Two rounds were Indian runs, two rounds were Mosey. We finished a last round together until reaching the basketball courts…literally as time expired.
Mary: built in
Announcements: Long Ass Run Sat. Feb 12th on the ATT…details from Skidmark.
T-Claps (Recognition): Good to see Tetanus back out at Paradise City! Thanks Dumbo for the push!
Prayer: Spoken/Unspoken. Thanks fellas for the opportunity to lead!

RFTJ 17 strong

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FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.