Pax of 10 joined in the gloom at the nut for some fun
Flanigan (Q), blue hen and skid mark added EC, met up with pikachu, breach, Smithers, fomangu, coal ash, da business & norm
Warm Up:left parking and began jogging towards business park. Q had a stash of 10 beat down cards in his pocket. The Workout:while running to the business park, stopped to perform random card from pocket. Got to park, bear crawled up the ramp, sprinted down and up hill, crawl bear down, repeat the deck in random order back to school
Deck; 15 obl crunches each side IC, 100 lsf IC, 25 monkey humpers IC in front of traffic, 20 Rosalitas IC, 14 Carolina dry docks, 15 hand release merkins, 25 shoulder taps IC, 100 fozzy arm circles IC, 200 m sprints, 75 m backwards lunges
Mary: finished the deck with 100 lsf and 100 arm circles Announcements: q swap week, q source today and tomorrow Prayer:breach took us out, prayed for coal ashes father having surgery today
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Flaniganhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngFlanigan2019-01-15 06:53:432019-02-13 16:47:12Nutcracker found some monkeys
Where does Lipstick really go when he disappears? Has anyone seen Superman and Lipstick in the same place? No. Batman? No. Spiderman? No. Lipstick may be fighting crime instead of dropping a deuce. Does anyone really have to poop that much? I can’t imagine the toilet paper budget in the house.
Regardless, 23 Pax posted on a slightly chilly Monday morning. I’m hoping the SW presence at Carpex was good and we were well represented.
10 for EC: Dawgpound, Full House, Emeril, Chips, Crosby, Double Donk, Cowboy, UTI, Peeping Tom, Skidmark
Breathtaker present
Warm Up: Pax were already circled up some Q let with some SSH. As Pax began a car wondered into the parking lot. The level of urgency was in question so Pax continued SSH until and unknown joined the circle. Pax did SSH x 60 and then 5 burpees OYO for the late Pax. A quick tutorial was given on Indian run that the Pax must reach the front before next Pax goes. Indian run for one loop with stops to do Good Mornings, Sir Fozio Arm Circles, Chinooks, Goofballs, and Moroccan Nightclubs.
The Workout: Big Winners today!! Triple 7’s! 7 burpees at the top of the ramp, 7 burpees at the bottom, and 7 runs up the ramp. Total = 98 burpees. Modify to merkins if needed.
Mosey to bottom parking lot. Partner up. One partner run and other do squats and then change to merkins.
Mary: Q provided a brief tutorial on the correct form for Imperial Walkers and Hillbillies. Engage the core. Did each in cc of 15.
Plank exercises all 10 cc. Regular, Right arm up, regular, left arm up, regular, parker peters, pickle pounders – recover
Announcements: See Pikachu’s announcements on Slack and FB. New announcements: R4TJ needs a Q Wednesday. Contact UTI.
Prayer: Bufird, Ausfart – released from hospital, Double D, Raleigh P.O.
Q took the group out in Prayer.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Skidmarkhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngSkidmark2019-01-14 09:26:522019-02-08 16:27:41Is Lipstick a Super Hero
Warm Up: jogged around parking lot, triangles up for SSH x 20 IC, windmill x 10 IC, Moroccan night club x 20 IC, LBC x 20 IC The Workout:went to rock pile for medium sized rock, John cusack to the track. Since only 3, odd man lunged walked across field while holding rock. Other two partnered up for bull frogs x 15, wheel barrow to bear crawl to lunge walk, ran back. Each did this x 3
next, jack webb variations 1:3 merkins:curls up to six, then down the ladder merkins:triceps with the rocks. Brought rocks to the pile, jogged to front for COT Mary: American hammers x 10 IC, dying cockroaches x 10 IC, homer to marge x 10 IC Announcements:south wake shirt order, Q school, Q source today at star bucks Prayer: prayers for neighbor scott, lost his father unexpectedly on New Year’s Day, Buford for a safe and quick recovery
QIC: Lucky Charms. A dark rainy morning in the Gloom, 13 solid lads out for a lil’ jog.
Warm Up: Oh that’s so sweet, but No Thank You!
The Workout: Indian Run, 50 x parking bump slalom weave, 50 x parking bump mogul jumps, Indian Run, 25 x Sumo Squats, Indian Run, Fozzy Arm Circles 25 F x 25 R, Indian Run, 25 x Dips, Indian Run, Imperial-walker x 24, Hillbillies x 24, Indian Run, Picnic Table Urkins x 30 & Durkins x 30, Indian Run, Bear Crawl together x 25 in cadence, Side Stradle Indian Run, Balls to Wall shoulder taps x 30, Indian Run, Bunny Hops together in cadence x 25, Indian Run to the PIT, Machine Gun run up stairs, Side Straddle-Hop x 100, Quickfeet down the stairs, Uphill Lunge walk together in cadence x 25, Indian Run
Total Indian Run 3.3 miles
Mary: LBC x 50 Announcements: Blue Ridge Relay meeting 1/22; Mason Jar; Q-Source starts next week- 3 times available; remember to wear red on Fridays to recognize all deployed military (honor his friend)
Prayer: Prayer to lead us out: Kid-cracker: (Pikachu) his niece, Evelyn, 14 yrs. old seizures & cancer, ICU @ DUKE PEDS; (Skidmark) Doug Stein, multiple leg injuries while running, wife pregnant; (Roger Roger) his grandfather (97) very ill.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Yogurthttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngYogurt2019-01-05 02:02:362019-02-15 10:45:51Friday Fun Run
Lower than normal attendance this morning at the John, we are factoring in the Fritter Craze. R4TJ may have to do a Bear Claw….
Warm Up: SSH x 20, Right over left and left over right hammy stretches, Phelps, Frankenstein’s x 10, Monkey Humpers x 10
The Workout: 5 Mile route from Ting to Womble and Womble out Bass Lake and back around to Ting
Announcements: Lot’s of things going on in South Wake, Q Swap, Breath-taker Auction, Workout Accountability tracker, Q Source- Shredder made a few nice comments around Q Source and we should all make it part of our routine to attend at least 1 a week or maybe even all 3 planned. My favorite part about what he said this morning “We are really good at the Fitness, pretty good at Fellowship, but not so good at the Faith” Let’s use this opportunity and new year to get together as brothers and discuss our faith and what we truly need help with. Fitness is our main goals but deep down we are all holding something back, that we need brother-ship and faith to help us out with.
Prayer: Doug Stein, Crablegs, Boy George Son, Double D Father, All the unspoken.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Lipstickhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngLipstick2019-01-02 13:31:242019-01-02 13:33:04Who needs a Fritter?
Privilege to lead you fellas out there today. Great to see Crab Legs and all in the gloom and second F…
You’ll want to CRANK UP the link below!
Warm Up: Imperial walkers, hillbillies, good mornings. Revved up our engines with some Red Bull Smurf Jacks (SSH from squat position, 3x speed cadence x20). That will crank your tractor, or whatever you got! Mosey to greenway at Grigsby Avenue. More warmups of Fozzio? arm circles (still don’t know if its Fozie/Fozzio/Fonzie?), Moroccan night clubs, stretches. The Workout: Two Indian run-type workout formations. 1. PAX planks up head to toe with heads uphill. Last PAX runs to front, yells “Down,” entire PAX does one Merkin, repeat until each PAX has run twice. Lots of groaning while holding plank for so long with 28 Merkins mixed in! 2. Good ol’ Guantanimos, again with each PAX running the line twice.
Headed out on the highway (Grigsby Avenue), Lookin’ for adventure. Failed attempt at 2-line Indian run. Lesson: Don’t make PAX THINK in the morning, just let them DO. Found adventure in Park Avenue subdivision–yes Park Avenue. Perfect 1/3 mile block for the Burpee mile: 3 stations of 6 burpees x 3 laps. That’s 54 burpees. Lots of different paces, of course. Thanks to Lucky, Double D, and others for picking up the 6. Mary: Crunchy Frogs x10 Announcements: $50 for HS Half until Jan 1, when price goes up. UTurn Saturday minimum 5 miles. Hill run at Sugg organized by Boy George. Prayer: Our brother Crab Legs, who posted today. Double D’s dad, Moby’s wife who’s expecting a little Moby any day now, Noah’s Ark after shoulder surgery, Ausfart, others I’m sure…
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Yogurthttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngYogurt2018-12-28 22:42:142019-03-14 09:20:56Git your motor runnin'... Head out on the highway...
7 Pax converged at Paradise City for the weekly beatdown. Workout started promptly at 5:45 and ended precisely at 6:30. Not a wasted minute.
EC: Cowboy, Skidmark
Yoga: Sliderule, Wiggly, Crosby
Warm Up: Start mosey around the Ting loop doing some ass kickers and high knees. Periodic stops to do 20 SSH, 10 IW, 10 Hillbillies, 15 cc Mountain Climbers, and 15 cc Good mornings. The Workout:
Stayed in the lower parking lot. Pax did a 3 or 4 man indian run for the workout.
Q Source starting in January. Currently 3 options in South Wake.
Breathtaker challenge starting in January. Pay to play.
Boy George doing the heartbreak/soulcrusher challenge on Saturday. Will have him post more details.
Prayer:
Ausfart
Wiggly’s son suffered a concussions
Brexit’s friend and family
Cowboys’s friend
Hasselhoff’s co-worker
Those that continue to suffer with loss this time of year
Many more unspoken
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Skidmarkhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngSkidmark2018-12-24 12:20:402019-02-15 11:04:38Paradise City
Flannigan, Da Business, Norm, Blue Hen, Slide Rule, Dovetail and Moby
Breach on the Q
Warmup-Jog around the front of the school to the side lot, circle up for 22 reps of SSH, Imperial Walkers/Hillbillies, Good Mornings, Windmills and Merkins
Main Event– Off to the rock pile to choose a workout partner, John Cusack back to the parking lot. Circle up for around the rock world. Set of 22 reps Curls for the girls, Groundpounders, rotate 2 rocks to the right, Triceps extensions and Overhead press. Rotate 2 rocks to the right Traveling Merkins and Lo-Slow flutter with the rock over your head. Rotate 2 rocks to the right Sumo Squats and Trunk twisters. Rotate 2 rocks to the right, Curls for the girls and Wunderbras.
Mosey back to the rock pile to return the rocks and off to the loading dock. 22 rep count of V-ins with feet off the dock, Australian Mountain Climbers, Big Boy Sit ups and Australian Mountain Climbers
Mosey back to the front of the school for some Pig on a Stick. Split into 2 groups of 4, 2 men carry the while one man is dangling from it. The 4 th member is performing walking lunges alongside as we travel around the circle in the front of the school. Each group performed 2 laps while rotating the walker, the pig and the lunge.
Mary– Circle up for 22 reps of Daisey pickers and Homer to Marge, 11 with right leg up, 11 with left leg up
Announcements-Midget 4 Life has a buddy that is running 100 miles around downtown Raleigh if you want to run with or donate to his cause, details are out on Slack
No Nutcracker on Christmas day 12/25
Sun Dec 23 rd (Breach) is hosting an Open House “Bottle” share at his house. All are welcome, tapping some of the high octane stuff and some special reserves. Bring a bottle of your favorite to share with others. Starts at 2:00pm, come and go as you please.
Slide Rule is working on some things for the 3 rd F in 2019, the plan being let’s get our stuff together. More to follow.
Prayers– Ausfart is recovering but has a long way to go, Double D prayer for his wife’s speedy recovery.
Message: Be intentional, reach out to friends and family let them know how you feel as time is not infinite. No one is guaranteed tomorrow so life in the moments of today. This is the time of year we should be connecting with those that we haven’t seen in a while.
The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).
12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit) 11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11) 10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10) 9 years’ probation – 9 prisoner squats – self explanatory (3×9) 8 table dancers – 8 pickle pounders – self explanatory (3×8)
No time for the following 7 day of Christmas: 7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs) 6 cans of Spam – 6 crunches 5 flanel shirts – hand release merkins 4 big mud tires – 4 IC Freddie Mercuries 3 shotgun shells – 3 star jumps 2 huntin’ dawgs – 2 downward dogs And some parts to a Mustang G.T. – 12 merkins just because parts is parts
Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.
Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.
Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.
Redneck 12 Days of Christmas
https://i0.wp.com/f3southwake.com/wp-content/uploads/2018/12/12-Days-o-Christmas.jpg?fit=1000%2C750&ssl=17501000Yogurthttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngYogurt2018-12-14 16:14:312019-03-14 09:21:0412 Days of Christmas, Foxworthy Style
The Workout: Mosey to the four-square courts/hill for 11’s of Merkins, BB Sit-ups with a Burpees ladder at the top of the hill included (totalling 55 of each exercise); Mosey to pick up CMUs (blocks) and on to the parking lot – partner 1 run a block to the end of the parking lot while partner 2 AMRAP exercises with a block. When partner 1 returns, switch and partner 2 runs to the end of the parking lot and retrieves the block while partner 1 AMRAPS – rounds of exercises included Curls (2X), Block Squats, Overhead Press, Block Swing, Bent Row, Shoulder-to-Shoulder, Tricep Extension, and block Monkey Humpers. Stopped in the middle to ‘rest’ with 55 Low Slow Flutter IC. Mosey back and return blocks.
Mary: Around the horn exercises 10 reps each – Burpees, Homer to Marge (2x), Merkins, Pickle Pounders, Mountain Climbers, and 2 others….
Announcements: CSAUP Dec. 15th – see your favorite social media for details.
Warm Up: Oh that’s so sweet, but No Thank You!
