Dahmer – Page 8 – F3 South Wake

Pennsylvania Sweat Box at Cobra

May 18, 2021/in Purple Cobra /QIC: Deadbolt
PAX: 187, Axe, Bondo, Breach, Cowboy, Dahmer, Dawgpound, Deadbolt, Emeril, Fancy Feast, Gamecock, Gump, Lipstick, MadDog 2020, Murdoch, Pumpkin Spice, Roger Roger, Yoshi

FNGs: None

Warm Up: Short mosey over to the GNC Parking lot for circle up.

SSH x 20
Good Morning x 10
Standard Merk x 20
Imperial Walker x 20
Fazio 10+10

The Workout:

Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
Get accountability partner
Pax Does the following exercises right in front the butchers market
- Squat x 20
- WW2 x 20
- SSH x 20
- Merkin x 20
- Freddy Merc x 20
- Lunges x 20
After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
Repeat the above until time

Mary:

Mosey back to Teeter lot and then Jailbreak to flag

Low Slow Flutter x 20
Homer to Marge
Homer to Marge alternating legs
times up

Announcements:

Family Cookout – check slack
JoCo CSAUP – check slack

T-Claps (Recognition):

Roger Roger’s family member with brain tumer

Prayer:

YHC took us out in a Ball of Man
Honor to lead men

OG U-turn returns

May 15, 2021/in U Turn /QIC: Banana Seat
PAX: 187, Alpine, Banana Seat, Beer Pressure, Brexit, Cowboy, Cupid, Dahmer, Dauber, Dawgpound, Emeril, Fram, Full House, Hasselhoff, Lipstick, Lipsync, McNugget, Oboe, POTS, Rut, Shredder, Skidmark, Wild Turkey, Yogurt, Yoshi

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!

Crazy Ivan 5/14/21

May 15, 2021/in Crazy Ivan /QIC: Dahmer
PAX: Bobby Boucher, Breach, Cancun, Dahmer, Fancy Feast, Fanny Pack, Full House, Maybelline, Nemo, Pablo, Sprinkler, Straight Cash

FNGs: none
Warm Up: GM, Fozzy Arms, SSH, windmill, Spinal rotation, Imperial Walker
The Workout: 4 rounds, 45 sec work, 15 sec rest. 8 bell exercises. Rows, tricep extension, figure 8, plank row, curls, KB swings, midget cookie, ground pounder.

Mary: popcorn
Announcements: bed build June 12

Prayer: military and first responders

Getting Dirty at The Nut

May 12, 2021/in Nutcracker /QIC: Norm
PAX: 3rd Cousin, Blue Hen, Da Business, Dahmer, Flanigan, Hurts A Little, Labatt, Moby, Pile Driver, Plunger, Seminole

It’s always great to come back to The Nut where YHC once had the honor of being site Q. It was good to see some of the usual suspects including a few new(ish) guys YHC hadn’t met.

Dahmer was the first on the scene and ready to roll for some EC so the two of us headed out and quickly ran into the 12 Oaks crew doing EC. Great work!

Warm Up:

Mosey around the parking lot
SSH x 20 IC
Frankensteins x 10 IC
Good Mornings x 10 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 fwd/ x 10 rev IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:

The Main Event was a “Dirty McDeuce” which consisted of 4 stations with 3 exercises at each: 1 arm exercise, 1 leg exercise, and 1 ab exercise for a total of 12 exercises. Pax counted off into groups of 4 and since there were 12 of us, it worked out perfectly to have 3 HIM per group. Each group went to the station corresponding to their number to begin the workout. Traveling between stations was done by jogging a full lap around the parking lot. Round 1 was 10 reps for each exercise, round 2 was 15 reps, and since time was running short, we went back to 10 reps for round 3. All groups completed all three rounds and then we went straight into…

Mary:

American Hammers x 20 IC
Homer to Marge x 20 IC

YHC went 1 minute over time so next time we will have to end a minute early to compensate.

Announcements:

JOCO CSAUP Sat., May 22nd
Memorial Day Murph
Bed Build in June
5k for HS Police Officer the same day

T-Claps (Recognition):

Great to run with Dahmer during EC and T-Claps to Flanigan, Moby, and the other 12 Oaks crew members for EC as well.

Prayer:

Pax that are injured
Those that are traveling
Family members who are sick

2nd F was at Panera and although no one else came from The Nut, YHC caught up with those returning from The Nest.

Great work out there, HIM. It’s always an honor to lead.

Chasing a Deer at TBD

May 12, 2021/in To Be Determined /QIC: Snap
PAX: Cancun, Cowboy, Dahmer, Fancy Feast, Nemo, Snap

PAX: Snap, Dahmer, Dauber, Nemo, Cancun, Fancy Feast, Cowboy
Warm Up: Moseyed to the far parking lost for some butt kickers, high knees, karaoke, Good Mornings, windmills, Frankensteins, Imperial Walkers, hillbillies, side straddle hops, and Sir Fazio arm circles.
The Workout:

1st Thing: Moseyed over to the rock pile for a smorgasbord of exercises including but not limited to curls for the girls, triceps extensions, wonderbras, boobity-boobity, WWIIs, ground pounders, sumo squats, chest presses, arm raises, etc.

2nd Thing: Moseyed over to the Pit for 7s: merkins on one end and squats on the other. At one point a deer decided to meander across the field and we tried but failed to keep up.

Mary: Moseyed back to the tennis courts for a round of planks, mountain climbers, shoulder taps, 6-in hold, Freddy Mercury, WW1s, LBCs, box cutters, American hammers, Homer to Marge, and Pickle Pounders
Announcements: Check Slack and Facebook
T-Claps (Recognition): Hard work that went into getting a chair for Brandon
Prayer: injured PAX, M getting vaccine #2, God bless America

Reach out and touch someone (old AT&T slogan)

May 9, 2021/in U Turn /QIC: Vasoline
PAX: 187, Alpine, Axe, Cupid, Dahmer, Dawgpound, Dumbo, Emeril, Fanny Pack, Forceps, Friar Tuck, Full House, Katniss, LED, Lipsync, Mario, Maybelline, McNugget, Nemo, Pikachu, Pumpkin Spice, Redenbacher, Sprinkler, Vasoline, Yoshi

During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while. I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to. Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight. It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance). I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post. Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while. Sometimes a little encouragement can go a long way.

FNGs: none today

Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

The Workout: standard U-Turn in reverse (6mi option or 3mi option). By far an easier route than standard U-Turn due to less hills/elevation.

Mary: ran outta time

Announcements: congrats to Sprinkler’s son graduating high-school! Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs. Bed build June 12th. May challenge continues…

T-Claps (Recognition): Picking up the 6 as always

Prayer: 11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX

Gloves were a good idea

May 7, 2021/in Cletus /QIC: Dahmer
PAX: 187, Breach, Cowboy, Dahmer, Fanny Pack, Fram, Laettner, PB&J, Pumpkin Spice, Sprinkler, Tetanus, Warbucks

FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair. Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.

Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.

Always take the stairs at “The Happiest Place on Earth”

May 6, 2021/in Disney /QIC: Pablo
PAX: 187, Bobby Dall, Countdown, Cupid, Dahmer, Deadbolt, Laettner, Lipton, M4L, Nemo, New Mexico, Pablo, Quiver, UTI, Warbucks

PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”. Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…

EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips. PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers, then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps. Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop. Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag. On the way to the flag, Q stopped at the back of the school for some additional exercises. Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat. Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers PAX regrouped into an Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!

Announcements: None

T-Claps (Recognition): All the PAX posting, bringing out new and old faces

Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work

Dads and 2.0s Back in Action

May 1, 2021/in AO Post, Fellowship, Southwake Dads /QIC: UTI
PAX: 16-bit, 187, Aurora, BatBelly, Batman, Bobby Boucher, Bronto, Cancun, Candyland, Cat Girl, Cowboy, Craggle, Dahmer, Dark Wing, Dawgpound, Double E, Emeril, Fanny Pack, Flower, Fonzie, Gingerhog, Golden Glove, Heatwave, Homerun, Joystick, LacesOut!, Linedrive, Lipstick, Martini, Mater, Midi, Norm, Pastel, Pikachu, Pumpkin Spice, Q*Bert, Rebel, Redenbacher, Scarecrow, Shimmer, Sketch, Slash, Swish, Tetanus, Twinkle Toes, Vader, Vumonth, Yoshi, Zookeeper

The elusive albino deer

May 1, 2021/in U Turn /QIC: Full House
PAX: 187, Alpine, Aquaman, Bobby Boucher, Cancun, Dahmer, Dawgpound, Dumbo, Emeril, Fanny Pack, Full House, Katniss, Lipstick, Lipsync, M4L, Maybelline, McNugget, Nemo, Oboe, Pikachu, Pumpkin Spice, Redenbacher, Sassy, U.T.I, Vasoline, Yogurt, Yoshi

FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers + a 2.0 took off for a 3 mile route and some weight based walking. 23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson. A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer. Now the real question must be answered…what’s Vasoline searching for now? An albino racoon, possum, beaver? Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter. Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today

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