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Baker’s Dozen at NeedMore Ruck!

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FNGs:  TWO FNGs compliments of M4L!  Welcome Allen Duncan (50 Floors) and Ken Almonds (Nail Pouch). Sprinkler loved the leadership of Dauber bringing out so many PAX to this forgotten gem in FV!
Warm Up:  After F3 story and introductions and EC (nice work Nemo, Fanny Pack, Breach and Dauber) headed out.
The Workout:  Played the back nine this morning starting off on 9 and 8.  Headed to 1-7 remembering great shots from a long time ago including shots over the pond or a layup by the tree.  I had a tee time at 8:-4 at the Neuse and definitely had golf on my mind. Great mumble-chatter with all the PAX.  Got some grilling tips from Fonzie and shared some parenting advice with Cancun (I hope it was well-received). Stopped at Breach’s for coffee-teria. Thanks brother!  Just a beautiful morning with great fellowship.
Mary:  OYO
Announcements:  See Slack/FB. Get out to HS Food Cupboard on Th.  Ultimate frisbee on Mon at Ting.
T-Claps (Recognition):  All the PAX getting it done in the month of May – great numbers.  Keep raising each other up!  Also Cancun for bringing his adorable 2.0 baby boy out.  Loved hearing his cooing during the trek!
Prayer:  Sprinkler led us out – thank you sir!  Honored to lead! -Dauber

 

1st Monday Ultimate x2

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33 Pax showed up for Ultimate under the Ting lights.  2 FNGs and several Kotters.

FNGs:

Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)

MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).

Warm Up:

Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.

The Workout:

Pax counted off by 4 and split into two teams.  1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee.  Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps.  The scoring team called out the penalty exercise, which both teams partook.

Mary:

A couple more Good Mornings to stretch us out.

Announcements: 2nd F Panera, May Challange, Bed Builds.

T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).

Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!

Brand New AO > Tequila Sunrise (F U-Turn)

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We are pumped to introduce the newest AO in SouthWake: Tequila Sunrise! Martini and YHC have been talking for a few months about the need for a Fuquay run/ruck AO on Saturdays as an alternative to driving to Holly Springs for U-Turn. So it’s basically and Fuquay U-Turn – hence the title of this BB. Where you thinking it meant something else?? If so, I’ll try not to be offended that you would think so little of us.
The AO name was inspired by an impressive sunrise we had the privilege to witness as we came out of Fleming Loop and made our way to South Park. T-Claps to Dauber for bringing it to everyone’s attention.
Starting at Fleming Loop, the standard route takes us by South Park (Shout out to Kenny’s Grave), left on Main Street through downtown Fuquay (right past Stick Boy), stay left on Wake Chapel (shout out to Possum Trot), left on Broad Street, left on Wilbon/Judd Parkway, and stay on the new section of Judd which takes you back to Fleming Loop Park. For the 3-mile option, turn left on West Academy St. right after passing Stick Boy which takes you back to Fleming Loop.
This route has a couple of benefits: first, it’s pretty simple which makes it hard to get lost on the route. Second, it front-loads the hills in the first half of the run. No one likes running hills at the end of a run.
There are lots of possibilities for different routes (and 2nd F locations) so we will likely switch it up from time to time.
3 PAX came over to Stick Boy for 2nd F: Martini, Finkle, and YHC.
Big T-Claps for the 9 PAX helped initiate this new AO. Come out and join us next week!

FNGs: None

Warm Up:

SSH x20 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:

5+ miles (Great job picking up the 6!)

Announcements:

May Challenge

T-Claps (Recognition):

See above

Prayer:

Fumunga is a dad! Prayers for his wife and new baby and for rest.

Gump – recovering from Covid

Getting Some Miles In @ VC

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FNGs: none – welcome back- Pigeon.  yogurt brought his neighbor by for some two-wheeling fun.  Yogurt nursing an arm injury-hoping to be back out soon.
Warm Up: None
The Workout:  Lipsync led most of the route with occasional boosts from Kubota crushing all the hills we encountered today.  See route that included Bass Lake.  Nice and hot out there….summer quickly approaching.
Mary:  Never saw her as we put our bikes away and got ready for Thunder.
Announcements:
T-Claps (Recognition):
Prayer:  Gump’s recovery.  Yogurt’s recovery.  Any other PAX healing.  Unspoken.

 

 

 

 

Single PAX at Red October for Kettlebells

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PAX:

FNGs: none
Warm Up:  Fonzie led Mutiny PAX around the gym stopping to do SSH, Good AM, Daisy Pickers, HB, IW….
The Workout:  Turned on Pandora, rolled out the yoga mat and grabbed my kettlebell.  Conducted three rotations and the rinsed and repeated.  Exercises included 25 swings, 20 nipplers, 10 halos (L/R), midget love handles, upright rows, step ups, lawn mowers, straight arm curls, box cutters/6 inches with bell above chest, bus drivers…  Cooled down with yoga stretches including DD, Cobra, Chair, Pigeon
Mary:  Joined Mutiny PAX for H2M. PP, LBC
Announcements:  Mutiny next week;
T-Claps (Recognition):
Prayer:  Gump, UNSPOKEN, neighbor killed in motorcycle accident.  Fonzie took us out.  Honored to lead.

TRX at Red October (4/19/21)

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FNGs: None
Warm Up:  Warmed up with Mutiny PAX
The Workout:  Gump and Dauber hung the TRX straps at the shelter and went to work on triceps, biceps, shoulders, legs, hips, etc.  Multiple exercises in 10 reps repeated 4X.  Exercises included single leg squats, tricep extensions, side extensions, curls….
Mary:  Joined Mutiny for some core.
Announcements:  Vicious Cycle on Wednesday.
T-Claps (Recognition):
Prayer:  For our country, first responders, students  Honored to do-lead.  Dauber

Funny – day after both of us felt wicked sore working different parts/muscles with the bands.

The Dawgpound has the Fastest Feet in South Wake

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Crazy Ivan Backblast

FNGs: none
Warm Up: SSH x 20, Hillbillies x 10, Imperial walkers x10, Daisy Pickers x 10, sir fascio arm circles x10
The Workout:  Group Exercise while 2 pax run a lap around the parking deck and then run the agility ladder. The Dawgpound showed us how fast the ladder can be done.
Mary: no time
Announcements:  Sleep in Heavenly Peace Event 4-24   8-11 am
T-Claps (Recognition):
Prayer: Prayers to be better fathers, husbands & sons. Prayers for our children as they start to return to normal

Ultimate Frisbee: 20 PAX Under the Lights at Ting

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FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

4.3.21 Ground Pounder – You should have been there

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FNGs: None 

5 HIMs posted to GP for some fun, games, and mumblechatter.  YHC brought the music box, discs and basketballs.  

Warm Up: 10x3cts of: Good Mornings, Willy Maze Hays, Windmills, Fazio Arm Circles (both directions), 20x3ct SSH.

The Workout

Circle of Rock: Mosey to the rock pile pick a MLarge rock.

3 sets of 10x3ct: Curls for the girls (or whatever your partner’s gender neutral pronoun might be), Overhead Tricep Press, Rut Rows, and Ground Pounders.

Mosey to the putting green

6 shots at the green, bear crawl to your disc and lunge walk back. (if you happen to make it,  no exercises are required crawls required).

6 shots to make it a dozen but add in exercises in-between throws (10×3 ct Squats, SSH, Emperial Walkers, LBCs, Freddie Mercuries, and Box Cutters)

Mosey to the B-ball court for 3 rounds of knock out

2 balls in play, line up and try to knock out the HIM shooting in front of you. Once you are knocked out, PAX exercise till last man is standing.  Moroccan Night Clubs, SSH, and Prisoner Squats

Mosey to half wall

3 sets of 10×3 ct Single Leg Step Ups, Dips and Derkins

5 minutes of Mary:

10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.

Announcements: 3rdF at Umbrella Thrift, Wilmington Marathon/Half April 16th, Ultimate at Mutiny on Monday.

T-Claps:  Bobby Boucher, Forceps and Dauber doubled down w/ posting U-Turn

Prayer Requests: For YHC’s friend Todd who is recovering from a heart attack and was on life support for a week (respirator removed on Friday).  For Fumunga’s M who is very close to delivering their first child. Praise for Gump’s new job. For the safety of all those traveling for Easter weekend.

 

Easter Egg Hunting at U-turn

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Warm Up: Quick jog around parking lot.  Circled up for SSH, Good morning, Moroccan Night Clubs, Daisy Pickers, Static Leg Stretches

The Workout:  Pre, pre blast tempted PAX with an Easter egg hunt with lots of prizes.  Secured a wingman (Fanny Pack) to plan out the morning and help with execution.  We met at 0515 and set off with a basket of 75 eggs.  As I drove with my hazards on, Fanny Pack gentle threw eggs out the open window on the grass by the sidewalk (trying to find well lit areas).  But there were more goodies in store.  One of our best runners (Vasoline) is notorious for searching for 4 things during his early morning runs:  sport balls (e.g. tennis, golf, lacrosse), money, tools, and the elusive albino deer.  YHC had 6 special balls and 2 pics of the elusive albino deer.  Would Vasoline or any of the PAX find these beauties?  Time would tell.
Before runners started reverse U-turn standard 5-plus mile route or 3.5 mile route, YHC highlighted the following rules:  only PAX who began U-turn were eligible; based on 19 PAX, three egg minimum (no more than 4); must return eggs to YHC at Mary.  Prizes awarded post COT.

Dauber ran with Mookie, Bobbie Boucher and Forceps.  Headlocks work fellas.  I promised Mookie I would come out to Kung POW if he returned the favor; a man is as good as his word.  Same thing with Forceps:  he HC’d after I committed to Ground pounder.  Always great catching up with Mookie.  He reminded me of a certain t-shirt when I announced I had to divert to the woods.  Thanks for picking up the 6 too Mookie.  We caught up with Bobbie Boucher and Forceps and continued mumble chatter.  With first ones in, we slowly saw additional PAX come into the parking lot.  I think Emeril took a short cut to and came in hot needing to adjust gross weight at Panera’s. Within 15 mins, all PAX were accounted for.


Mary:  The thought was there but then we began collecting the eggs for my M and may have forgot.  PAX grabbed their tickets and were eager for the numbers to be called.  Vasoline was very excited about his discoveries:  two golf balls, a penny, and a tennis ball.  I pleaded ignorance.  Emeril founded a golf ball too.  Fanny Pack found an albino deer.

I pulled out my phone and showed pax my dubious pic of the “Dauber” sport balls.  See pic.

YHC drew the first ticket and called the lucky number:  Winner – Bobbie Boucher.  He then drew the next winner:  Forceps who then drew the final winner, Alpine.  Each Winner chose an envelope.  Gift cards from local merchants in each envelope.  PAX happy.  See pic.

Announcements:  Willow Springs 3rdF today – See Gump; see Slack/FB for more announcements.

T-Claps (Recognition):  All the PAX who shared their extra eggs making sure each PAX had at least three eggs.  Nice.

Prayer:  Forceps’s friend Todd who had a heart attack; Praise for Doc’s kid and her successful surgery; Banana Seat gave us a PSA:  testicular awareness month; Unspoken.
YHC took us out.  Happy Easter to you all.
This was a lot of fun.  Thank you again Fanny Pack for your help this morning.
Honored to lead. -Dauber