FNGs: Dauber’s daughter
Warm Up: high knees / butt kickers, Frankensteins, Fozio arm circles, Daisy pickers
The Workout: YHC let Pax decide on their own route. Most were going for 6-7 miles (YHC went for 3). Weather was great and everyone returned safe and sound.
Announcements: Frosty CSAUP
Prayer: PAX running Tuna
FNGs: None – but return of cotter Sputnik from Raleigh who had been 2 years since his last post and now resides in the springs. Welcome back!
Warm Up:
Breakdancer x10 IC
Tappy taps x10 IC
Good morning x10 IC
Mosey lap around lot
Frankenstein kicks
But kickers
The Workout:
Circle up for pass the bell – 50lb bell gets passed around a tight circl with pax in squat hold. When the bell gets to you you overhead press it once. We went counter clock wise.
Parnter up based on kettle bell weight and mosey to the end of the parking lot with one bell per pair
Modified beep test
Start at end of lot
Partner 1 does KB swings
Partner 2 sprints to end of lot and back
Swap and repeat
First round – 80% max speed (your partner’s swings should give you a judgement on if you’re speeding up as we keep going)
5x Yurpees – thank Emeril for digging this one out of the exicon. It’s a burpee with a clap merkin at the bottom and two tuck jumps at the top instead of the jump clap
Repeato sprints – second round 90% speed
3x Yurpees
Plank hold IC x20
Third round – 100% speed
Circle up for pass the bell again – this time clock wise
Mosey down to amphitheater with one bell per pair (apparently some confusion here…..)
Drop bells on amphitheater and get into the grass for an experiment
Groups of 3 – barrel rolls while chopping feet. This went very poorly. Emeril almost took Dawgpound out at the knees in our group. Some groups were too chicken to get grass on them. Either way, this one can go away to never come back. As Dawgpound said later “we aren’t coordinated enough for that”.
Back into groups of 2
Partner 1 does bttw
Partner 2 does 10x turkish getups.
Swap and repeat. There was some modifying here to sets of 5 getups at a time. Modify as needed.
People’s chair while waiting for the six.
Repeato turkish getups and bttw going to 6 getups this time
Mosey back to parking lot with instructions to get the heart rate back down
Circle up for pass the bell – 2 loops both directions
Thunderstruck – side straddle hop during the song, burpee every time you hear thunder or thunderstruck
Mary:
All holds 10s
Plank
One arm up plank (once each arm)
One leg up plank (once each leg)
Same side arm and leg up (once each side)
Yoga
Runner’s pose
Pidgeon pose
HAND (Have A Nice Day)
Announcements:
See slack/FB.
New Kettlebell AO starting Monday in Fuquay – same site as Mutiny.
T-Claps (Recognition):
Sputnik for getting back into the gloom!
Prayer:
Scout’s family. Dauber’s daughter and all other HS seniors figuring out their path forward.
13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history). Very little mumblechatter at this one…..
FNGs: None in sight, unless you count Dauber making his TBD debut.
Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.
The Workout:
1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).
2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).
3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).
4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).
5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).
All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.
Squat hold for the six at end of every round.
1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.
2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.
3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.
Mary: Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others. Just when we thought it was over, POTS added more burpees for good measure.
Announcements: Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event. DoubleD took us out.
YHC arrived to a chilly empty parking lot at 0505. I was quickly approached by a guy holding what looked like a crow bar at first. I kept my car running JIC. He explained that he had a flat and his phone was dead. Poor guy needed some help so I gave him a quick charge and he made a call on my phone for assistance. Warbucks and I were ready for a double down of old school vs. new school U-turn routes. Martini pulled in a couple mins before taking off to start his solo run. Feet started moving at 0516 so we could get back in time for 0600 warm ups. We arrived with about 2 mins to spare. Thanks for holding my hand Warbucks since I forgot my gloves.
Warm Up:
0600 Frankensteins, IP Butt kickers, IP, High Knees, DD Calf pulses, Squatted rockers
0604 Quick COT but Q didn’t cover announcements and prayers. My bad.
The Workout:
Running: Anywhere from 3 miles to 11 miles. Picking up the 6 was strong today as the 5 mile group all finished together.
T-Claps (Recognition):
Martini PR’d his distance today. He’s signed up for his first half (HSHM).
Runners at Ting and ATT for putting in strong work.
Great work! The cooler temps are definitely welcomed. Let’s keep up the good work on getting miles in on Saturday. Thanks for letting me pick up the Q.
BS Out!
FNGs: None
Warm Up: Three seasoned PAX (one PAX close to Respect) came out for a last minute Dauber Q beat down at Ground Pounder on this lovely, 45 degree, fall morning. Before U-turn started, Dauber told Forceps he had signed up to Q GP at 11pm the night before. Q-sheet works! Take a look at it and jump on it brothers. Feeling guilty for not being in the gloom for over 10 days (damn Catholicism), Dauber felt the need to step up. Forceps arrived immediately after I set the shovel flag in the ground. After comparing notes about our fondness of running, Sprinkler rolled in just in time to get started. Good mornings, Fazio Arm Circles, Daisy pickers, and static stretches got us us warmed up as we headed for coffee, I mean, headed to the wall for some wall work.
The Workout: Lunges and Frankensteins along the way to the wall. Three sets of BTTW and People’s chair for 15, 20 and 25 counts. Mosey to the rock pile. Lots of great mumble chatter while doing the following exercises with rotating medium-sized rocks: curls, tricep curls, O/H presses, rut-ros, GPs, trunk twists, Bus drivers, goblet squats, from our six, protractors, H2M, skull crushers, straight arm curls, chest presses. Return rocks, lunges to picnic table area for dips, erkins, derkins with up and over picnic tables thrown in. Leg work on the small wall, up/downs with L/R leg, star jumps. Got the arms involved with diamond merkins, wide merkins, with Dead bug, LBCs and WWIIs thrown into the mix.
Mary: Superman, leg lifts, bent leg lifts, and yoga stretches/poses.
Announcements: None
T-Claps (Recognition): These three senior PAX (two of whom did U-turn) for coming out on this glorious morning.
Prayer: Forceps has a group of kids he works with participating in some outdoor activities today. Helping them make good decisions in a safe environment. F-V and HS has seen a rise in drug overdoses; prayers for these people in pain, looking to get high and dying. Prayers to the first responders (fire, EMT, police) who are there to help these folks out and other members of our community in need. Prayers for our injured F3 brothers and their families/friends who are suffering physically or mentally. Dauber took us out.
F2 at new Coffee joint near Lowe’s post GP.
An honor I do not take lightly being able to lead you men. -Dauber
Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever… Sorry PAX, UTIs head is a little spinny this week. (more than usual even)
EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu
FNGs: 0
Warm Up: Overhead Arm Stretch, SSH, 1 lap around the Ivan lot
On the warm-up Flanigan commented on the lack of Burt Reynolds. No F3 guy named Burt, no Q with a stash, or with a cowboy hat. He was promised Burt F-ing Reynolds!!! I told him… dude fartsacked…. it happens…
The Workout: 15x for each single hand move 30x for each 2 handed move
This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form. Thank you guys for your leadership. Lots of post workout praise for my time in the hot seat. Thanks for the encouragement HIM. Appreciate all of you!
Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:
Reminder. Oct. 12th is the picnic. Signup sheet is posted. Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing
10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after
T-Claps (Recognition): Those in attendance at Ivan. Thanks for the support.
Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps
Prayer: That 187, Bernie, Sassy’s beer mile team loses graciously
For serious… YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.
An elderly family friend of YHCs has been hospitalized. Praying for the best and for her family as she recovers.
FNG’s: None
PAX: Gump, Warbucks, Yogurt, Cupid, Redenbacher, AxE, Alpine, Slide Rule, Dauber, Banjo, Sassy, H1N1, Oyster, Tonka, Peeping Tom, Brexit, Double D, Emeril, Blue Hen, Bulls Eye, Dahmer
Warm Up: Side Straddle Hops, Butt Kickers, Some Stretching
Lots of options going on, several for 3, 5, and 6. Sightings of Lipstick, SkidMark, and 187 as they were getting 3 hours or 16 miles or something (heard UTI was out there but never saw him so no credit given).
Big Turn-out and tested my abilities on remembering names as there was no count off, no nameorama, no Mary, and No Cot. I should be banned for life from the Q list!
So sorry if I missed anyone, let me know and I will add you to the list, and if I gave someone credit that wasn’t there…well…you probably earned it anyway. And as always there was a great 2nd F afterwards!
For this morning’s edition of AGS, YHC sent a pre-blast full of options, which included a 5mi EC at 5am, a 6mi Main Event (complete with a Rucking Option) starting at 6am. On Sunday’s its usually a rest day for most PAX, but in late September, it becomes a redemption opportunity for those that missed U-Turn or for some, it’s an opportunity to catch up on mileage. I like to think its an opportunity to start the week off right, exchange some quality mumble, and provide some accountability. The best part about this AO is the PAX that show up. You just never know who is gonna roll in that parking lot every week. The lineup has its usual suspects with some becoming regulars, but for the most part, there are always a few surprises.
For the 5am installment, as planned both LED and Fonzie are parked and ready for their 5 (onto 7 miles). Planted the flag and as I walk back to the car for a last swig of Gatorade, headlights hit my backside. Turn around to find Maybelline, who is gonna keep me honest this morning. As I greet him, I ask, “are you getting 10-11mi today?” He replies with, “We’ll see how I feel.”
Confirmed with LED, Fonzie, and Maybelline my planned 5.0 mi route. We’d go down and up Stinson, right on Bass Lake, left on Salem Ridge, left on Linksland, left on Holly Springs Rd. Follow HS Road all the way to Raleigh St. and then back onto Stinson to the Womble tennis lot. Hills- yes, but not as many had we gone in the opposite direction. YHC and PAX proceed on the route until about a mile in. YHC is now finding it more difficult to just get up and run, now finding the importance of the need to stretch to be a necessity. For that reason, YHC held up at mile 1 feeling the back starting to stiffen up and proceeded back to the lot for some much needed stretching. Maybelline has seen the route several times and had taken the lead with LED and Fonzie to ensure they were following the route as it was drawn up.
As I walked back and proceeded to the soccer fields, a faint glow was seen in the distance. A light up vest in the pitch dark, cruising a a steady speed. Maybe Pikachu, maybe not..As 5:45am approached, Maybelline, LED, and Fonzie returned soaked. The humidity was thick this morning and was suffocating at times. LED and Fonzie proceeded forward for there final 2 miles, with Maybelline circling around the lot to get his even 5mi’s.
At that point, the 6am crew was starting to roll in. Dauber- with ruck sack, Boy George- with a breathtaker. For the 3rd week straight, a Master Shake appearance, followed by Forceps. Nemo rolling in early and then another surprise of the morning….Double D? Yep- he was there. H1N1 pulled in and then a sweaty Pikachu looking to get some extra miles with PAX. And then from the shadows emerges Yogurt for a solid 13 PAX.
6am hits and started off with the following warm-up
Warm Up: light mosey around the lot. Circle up for Imperial Walkers X12, Hillbillies X12, Good Mornings X12….”wait, why is he giving us 12 counts?” Yogurt knew why and offered that he may merlot if the Brady 12 count continued.. broke the circle and continued a light jog to the other side of the lot, with Frankensteins on the return, alternating lunge walks and butt kickers, which then morphed into a set of carioca. Circled back up for Fazio Arm Circles 10F\10B, but continued with a final set of Prison Squats X12. Squat hold while explaining the running route. Dauber and Boy George already had their rucking route solidified. Later learned it was 3.25mi filled with 4 dozen frogs and quality mumblechatter.
As YHC explained the route, LED and Fonzie had just finished up their 7 mi run and would proceed with COT following the running route description.
The Workout:
For this morning’s Main Event, we’d peel out of the lot heading left onto Stinson and then a right on Raleigh all the way to Earp St. At Earp, we’d proceed right to Bass Lake and then all the way down to the lake. When we reached the lake, we’d proceed straight up the Bass Lake killer hill and do a semi-circle around the lake and back onto the greenway until we emerge adjacent to the baseball fields. From there, PAX would proceed down Grigsby and then a right on Stinson back to the lot.
Strong paces by the lead PAX, H1N1, Maybelline (who apparently was feeling good 10mi run today!), Yogurt, Pikachu, Nemo, and Double D. Later discovered that there was a slight misinterpretation of the route and were short changed by missing the Bass Lake Killer hill. No worries though as all PAX got their 5-6mi monies worth this morning. It is also important to note another improved run by Master Shake and Forceps, who decided 5-6 miles wasn’t enough. He wanted 7 and that’s what he got. Also big shout out to Nemo, who reached 100mi mark for the 3rd consecutive month. Great work by all this morning!
Mary: Stretches OYO
Announcements: F3 Family Cookout.
T-Claps (Recognition): Nemo 100mi mark reached for 3rd consecutive month. Maybelline and Pikachu getting 10 and 15 miles within the stale fart humidity this morning. All PAX making this morning count despite the unfavorable running conditions.
Prayer: Pikachu’s friend Josh, who’s grandmother is challenged with health issues. YHC took us out.
FNGs: None
Warm Up: Wicked excited for cooler temps (60’s)! PAX of 7 came out to the Trot for a Dauber beatdown. Lots of great AOs happening in South Wake today. Honored to lead these HIM in the Quay. The Garmin glowed 5:30 and we were off for a jog around the tennis courts to the snack shack by the lower diamond. Good mornings, SSHs, Daisy Pickers, Sir Fazios and static arm stretching got us warmed up.
The Workout: Asked the PAX what time it was. I said it was 12 o’clock and began clock work merkins. Got through rounds of positions at 12, 10 and 8 with a variety of regular, wide and hand-release merkins. Intent was to go through the remainder of the clock but it simply did not come to fruition. Adapt and overcome. Q had something “fun” planned in the big parking lot for the Main Event. Headed to the wall for up/downs, 10 on each leg OYO. Grabbed the wall for 10 count derkins, merkins and dips. Needed some wall time so headed to the shack. BTTW and People’s Chair 15 cadence count each (3X) back-to-back-to-back. Mosey to the road for Frankensteins, Open doors, bear crawl. Ran backwards and sideways. PAX held plank once reaching the parking lot with the streetlight that went on and off every two minutes. Dauber went to his car and grabbed his treasure he purchased the night before from Walmart: a big yellow bouncy ball! Batter up! The idea was the following: pitcher called out exercise. PAX executed a 10 rep/count. PAX continued with reps except for pitcher and batter. Pitcher rolled ball to batter, batter kicked ball and then ran after it. Once batter reached ball, PAX recovered. Did I say mention this was a big ball? Ever try kicking one of these? The amount of spin and curve was cool. Regardless, I think PAX had fun, or at least pretended to. Lots of various exercises called by rotating pitchers including: goblet squats, prisoner squats, lunges, jumping lunges, star jumps, burpees, diamond merkins, LBCs, Heel tappers, monkey humpers, and a few I simply forgot. Time was running short and headed to tennis courts for Mary.
Mary: Dauber had PAX circle up and called the following 10 count exercises with no stopping: windshield wipers, protractors, H2M, pickle ponders, Box cutters, Supermans, leg lifts, bent leg lifts, WWIIs, cockroaches, plank jacks, mountain climbers…Last few minutes were spent doing yoga with DD, Cobra, Child’s pose and Pigeon.
Announcements: F3 picnic – see google doc. Only 4 people signed up so far to bring something. Sign up.
Introduction of new AOs coming to FV (names, type of workouts, days of the week, Qs etc.)
F2 at Stickboy. (Met up with Farva and Banana Seat) nice surprise. And Norm’s prayer group was rather loud this am; did they miss him already?
T-Claps (Recognition): H1N1 for EC today – solo.
Prayer: Unspoken and spoken; PAX with injuries; family members with illness/cancer; uneasiness at work/heavy schedule coming; marriages (ups/downs). When called upon by others for strength, be that go-to guy. Let them lean on you; be an active listener, be compassionate, show empathy, raise someone up…Dauber took us out.
My time is running out as a co-Q at Possum Trot. I can not tell you how much of an honor it is having you trust in me to lead you at this venue. Thank you brothers. -Dauber
8 pax showed up for IPC week 3 1 for EC
FNGs: none
Warm Up:OYO
The Workout:
10 pullups
15 burpees over coupon
20 coupon curls
25 coupon squat thrusts
30 reverse crunches
rinse and repeat for as many rounds as possible for 43 min.
Mary:none
Announcements: oct 12 F3 outing. New AO coming soon in Fuquay
T-Claps (Recognition):
Prayer: Fumunga and his wife. Norm and his travels. Fedex wife’s knee issues