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Lucky 7s – H1N1 1-Yr Anniversary

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19 Pax, including 1 FNG showed up to celebrate with H1N1 his 1 year anniversary with F3.  Resurrected the workout from his first post – Lucky 7s.

Five Pax posted for EC – Messi, Cupid, 16-bit, Overachiever, and H1N1

FNGs: Welcome Fram!
Warm Up: Mosey to the adjacent parking lot for the following exercises – 10 Himalayan Squats, SSH x 15 IC, Imperial Walkers and Hill Billies x 10 IC, Daisy pickers x 10 IC
The Workout: Mosey to Church St but first stopping by First National Bank to salute the flag and recite the Pledge of Allegiance.

Now time for Lucky 7s

-Run to the top of the hill, 7 merkins

-Run to bottom of the hill, 7 WWIIs

-Rinse and repeat for a total of 7 rounds

Mosey back to the bank and performed pickle pounders x 10 IC before returning to the tennis courts.  Hold BTTW while waiting for the six.

Mary: Low Slow Flutter x 20 IC
Announcements: Run for the Quay (wear back shirt) and Triathlon on Saturday. 2.0 workout delayed 1 week.  New AO to start on Tuesdays in Fuquay at Falcon Park by H1N1 and Cupid in late June (more details to follow)
T-Claps (Recognition):
Prayer: 16-bits cousin passed away, Double D’s dad, Midget, Cupid has a statistics test, H1N1 traveling for work, H1N1/Messi traveling for vacation next 2 weeks

Kibbles and Bits, and bits and bits

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FNGs: Nope
Warm Up: SSH x20, Daisy Pickers x15, Sir Faxio F/B x10, Imperial Walkers x15, Hillbilly x15  – An unusually late Lucky Charms treated PAX to 10 Burpees OYO.
The Workout: EC: Warbucks, Maybelline, Dahmer, ShamWow!

PAX were gifted to a Co-Q today of YHC and Dahmer. Dahmer’s advice is “Never lose your hunger to succeed”. Well this played itself out in this beat down, including quenching our hunger for some dog food which was littered all over the back parking lot.

The Thang: PAX counted off by 2’s and formed Indian lines which took us the back way around HT. We found ourselves at the dumpster wall to begin what seemed like an eternity of switches. First up – Line 1 to the Wall, Line 2 t to the ground and all of the following in 20 counts: People’s Chair/Standard Merkin, BTTW/Shoulder Taps, Australian Mountain Climbers/Mountain Climbers, BTTW/WWII’s. Rinse and Repeat 3x through.

Back to our Indian runs over to an old favorite of Purple Cobra, the dead-end hill. YHC  instructed PAX to find an accountability partner.  In cumulative there would be 3 exercises between the partners counting up to 100 count each.

Partner 1 Sprint up the hill, Mosey Back – Partner 2 Standard Merkin – Switch

Partner 1, Sprint/Mosey – Partner 2 WWII – Switch

Partner 1, Backwards up the hill, Mosey Back – Partner 2 Squats (we didn’t get all of these in due to YHC calling return for Mary)

Squat Hold for the 6, mosey back for Mary

Mary: Chill-cut for the 6, Plank Hold and Popcorn Mary (plank hold returns for next exercise call out). 10 rounds were had.
Announcements: Tri-Sprint, The Quay, Ground pounder cancelled for this weekend. U-Turn will remain open for anyone looking for miles but YHC will need a Q as Dahmer and I are running the Super Spartan.
T-Claps (Recognition):
Prayer: Warbucks family friend going through medical issues resulting in a imminent back surgery, Maybelline’s Father who is facing prostate cancer. YHC took us out.

5 Year Anniversary Special

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As always, it is an honor to get out and lead the group.  Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool.  It was one of the best decisions I made to say, sure let’s do it.

To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus.  It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)

The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…

Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus.   Be sure to check these off the list:

  1. Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you.  Mine was to complete a marathon under 4 hours.  It  took me five marathons to make it happen, but each year I got faster and the goal was accomplished.

2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom.  Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.

3. Find someone that you can get behind and support.  Maybe it is helping them reach a goal or supporting challenges they are facing.  You will find that you get so much more by helping someone reach their goal then achieving your own.  Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.

4. Step up and Lead.  If you haven’t led a site Q – Do it.  Move on to leading a 2nd F or 3rd F.  There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.

5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year).  The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs

Now on to the workout….

Warm Up:

Quick mosey over to the grass parking lot for warm ups.

Good Mornings X 10

Jacked UP!

SSH X 50 IC

Seal Jacks X 40 IC

Smurf Jacks X 30 IC

Plank Jacks X 20 IC

Chilly Jacks X 10 IC

The Workout:

Play Ball (two rounds)

PeakWeek brought me out to Cletus for my first F3 workout.  I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.

Here is how it went down…

Partner up.  Each partner went in opposite directions from home plate jogging the infield baselines.  When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins.  After the merkins sprints to centerfield  meeting up with your partner for 10 brokeback merkins each and continue back to home plate.  Everyone completed two rounds and held people’s chair until all were finished.

Next up….

Wall of Pain- concession stand

Australian Mountain Climbers X 20 IC

Recover with 10 squats holding wall IC

Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC

Recover with 10 squats holding wall IC

Balls to the wall X 20 IC

Recover with 10 squats holding wall

Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.

Finally the PeakWeek special…

One round of suicides on each line followed by partner frog jumps.  Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.

To drive home the pain of the Frog Jumps we did two rounds.

People’s chair until everyone is finished.

Mary:

  1. 5ive inch leg hold X 5 IC
  2. 15 Inch leg hold X 5 IC
  3. Americana Hammer X 15 IC
  4. Freddie Mercury X 15 IC
  5. Boat Canoe X 15 IC

Announcements:

Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker.   Yogurt will help you get faster – Give it a try!!

I shared 5 F3 Southwake recommendations above.

T-Claps (Recognition):

I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group.  Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner.  Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!

Prayer:

CrabLegs and all those who have and are serving!

2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!

Pumpkin Spice VQ

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EC: Pumpkin Spice, Dumbo, Deadbolt, Dawgpound, Emeril, Nemo, Pikachu, The Natural, Lucky Charms, Maybelline

Red Shirts: 9

FNGs: None
Warm Up:

Pumpkin Spice had us circle up.

Fazio Arm Circles
Hillbillies
Imperil Marches
Merkins
Mountain Climbers

The Workout:

Went to the band shelter for the workout.

Do rounds of:
KB Swings (30, 27, 24, 21, 18, 15, 12, 9, 6, 3)
Pistol Rows (20, 18, 16, 14, 12, 10, 8, 6, 4, 2)
Box Jumps (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

For breaks we did Love Handles

After finishing the rounds we did the following.

Mini Turkish Getups
Around the World
Love Handles

Pablo Special (One rep is Clean right arm, squat, Clean left arm, squat, Lunge each leg)
Did 1, 2, 3, 4 and 5 Reps

Mini Turkish Getups

5 Man O Makers

Mary:

Pumpkin Spice had us circle up.

LBCs
Box Cutters
Each Pax picked an exercise. Lucky was skipped
10 Burpees

Announcements:
T-Claps (Recognition):

Breach for bringing 85 lbs of food for the Holly Springs Food Cupboard.  Awesome job Breach.  You do a great job helping out the community.

Prayer:

Shredder
Moby’s Dad
Bernies Mom
Pilgrams Dad

Field Day at Purple Cobra

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8 PAX got stronger at Purple Cobra with a ring of fire beatdown with 4 for EC.

EC: 187, Dahmer, ShamWow!, Warbucks

Warm Up:
SSH x25 IC
Imperial Walkers x15 IC
Hillbillies x10 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward / x10 backward

The Workout:
Mosey behind Harris Teeter on the way to Goodwill parking lot. YHC had setup 8 pain stations for Ring of Fire and with 8 PAX, so it worked out well. Upon arrival, YHC was informed that it was field day at some schools today, so this was dubbed our version of field day. Ring of Fire consisted of 1 minute AMRAP at each station with a 15 second break between stations, rotating at the sound of the air horn until PAX visited all stations.

Pain Stations:
1. Jump rope
2. Merkins
3. Curls with 2 rocks
4. Squats
5. Build a Bears
6. Lunges
7. WW I’s
8. Burpees

Once all 8 stations were hit, we ran a lap around Lassiter Mill and back to Goodwill. We stopped at the guardrail for 15 rows IC, 10 dips IC, 10 derkins.

Rinse and repeat for round 2.

Mosey back to start. YHC and 187 put back the rocks while Shamwow! led a round of shoulder taps.

Mary:
LSF x20 IC
American Hammer x20 IC
Homer to Marge right leg up x20 IC
Pickle Pounders x20 IC
LBCs x10 IC
Plank hold x10
Freddie Mercury x20 IC

Announcements:
Need Q at Purple Cobra next week. Sign up on the Q sheet!
Memorial Day Murph – see Slack for details.

T-Claps (Recognition):
We had a lot of strong jump rope abilities this morning. Nice moves Deadbolt, Plex, Tube Socks!
Dawgpound for 2 years with F3.

Prayer:
187’s neighbor Tom, Pablo’s mom, Dahmer and M’s test results.

Where’s Dad? and Wear Red Fridays

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Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁

Today’s workout is brought to you by the #7.

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Squatter from Carpex, formerly of Southwake, decided to take his destiny by the horns and control the way in which he earned his fritter.  Keeping with the saying #frittersainteasy, he brought a beat down to Disney that was inspired by Walt Disney’s four C’s and the number 7.

EC: Squatter, Pablo, 187, Emeril, Dumbo, Axe, Dahmer, Deadbolt

FNGs: DynOmite, Lassard, Plex
Warm Up: Good Morning, Windmill, Arm Circles, Seal Clap, Overhead Clap, Steve Earle, Mnt. Climbers
The Workout:

Mosey to SoccerField

Thang One
Starting at one end perform 7 of called exercise, mosey to center of field repeat 7 of exercise, mosey to other end and repeat 7 of exercise, bear crawl to center, backwards run to the start, perform 7 IC count Aussie Mnt. Climber.

Repeato the entire things 7 times adding 7 reps for 3 more rounds then reducing by 7 reps for the last 3 rounds and changing the exercise each round. Aussie Mnt Climber always matched number of reps performed.

1- 7x Mickey Mouse Merkins (Wide, Diamond, Wide)
2 – 14xIC Imperial Walker
3 – 21xIC SSH
4 – 28x LBC
5 – 21x CDD
6 – 14x Squat Jumps
7 – 7x Superman Merkins

Mary: 100’s
Announcements: Fritter Foundation is accepting and matching donations to the Holly Springs Food Pantry, Great seeing Crab Legs out!
T-Claps (Recognition): Praises for Deadbolt and his M. 25 years of marriage.
Prayer: Crablegs, unspoken

YHC took us out with a quote from Walt Disney himself.

“I can’t believe there are any heights that can’t be scaled by a man who knows the secret of making dreams come true. The secret can be summarized in four C’s. Curiosity, Confidence, Courage, and Constancy.”

-Squatter

Thanks for Participating..Here’s your Trophy. 9 PAX Make it Count in the Rain @ AGS

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After consuming a few too many pre and post-Derby adult beverages the night before, which parlayed into a few more during a pivotal Bruin win, YHC woke up a little groggy this morning. A quick check on instant messenger showed a text from Deadbolt, who HC’d the day before. A little rain continued outside as I grabbed my gear. Would we be running, would we be making the most of the shelters at Womble? Picked up Deadbolt and exchanged some good mumblechatter as we clown car’d to Womble. “What are you thinking, DB?  You think the rain will let up long enough to run?” and also “Who do you think will show?” The rain is always an interesting element that can have impact on AO attendance. It takes a very strong commitment to pull one’s self from the fartsack on a Sunday, especially if its raining.  Pulled up to Womble and would have thought the Town of Holly Springs was hosting an early morning soccer tourney with cars lined across the lot. The rain caused a “mogwai” effect this morning, with 9 PAX looking to raise their standard. Lots of gazelles and AGS virgins this morning- Pikachu, Skidmark, Maybelline, ShamWow, Aquaman, Dahmer. Oh yeah, and a Slide Rule, who was looking to raise his standard and join us in the drizzle. Arrived 2 minutes before start and the rain had let up. Planted the flag, exchanged some pleasantries, and then went to work for the following warm-up.

Warm Up: YHC took off and led the 8 PAX to the first picnic shelter for a round of 5 Burpees OYO. Continued the mosey to the Crazy Ivan Lot, squat hold for the six. Once all PAX were accounted for, YHC lead the group with 5 more Burpees in cadence. Continued to the other side of the lot with a series of Carioca L\R-R\L & Butt Kickers. Squat hold for the six, and performed 5 more Burpees in cadence. Light mosey back to the originating lot, with alternating lunge walks. At the last corner around the soccer fields, performed 5 more Burpees, leaving one remaining Burpee. PAX mosey’d back to the originating lot. Performed the last Burpee in cadence. 9 PAX x 21 Burpees= 189 Total (in honor of Riley Howell).

The Workout: The second week in a row putting the Lake out of play. Had to opt for a ‘dry’er’ route. Decided on the opposite route of what was run last week, which led us down Stinson. PAX would then proceed left on Bass Lake Road, with a quick up and back through Rhamkatte, with a left on Holly Springs Road onto a Right on Linksland, Right on Salem Ridge, Right up Bass Lake Road, and then left back onto Stinson to the soccer fields. Before the run, YHC had reiterrated the message from last week about raising the standard. Lots of speed out there this morning, so advised PAX that if they felt up to it, to push a little with the accountability partners we had running this morning. With that, PAX took off from Womble and headed down and up Stinson. Great mumblechatter through out, even with the hills that were served up throughout the route. The Sky Q held the rain off long enough to allow PAX to get their miles before he ordered the rain back on, while YHC (the six) finished along the soccer field fence

Mary: Stretches OYO in the shelter, with great exchanges centered on a lonely ‘participation’ trophy that was left behind from yesterday’s games. We wanted to give it to Bullseye, but had heard he was not able to claim independence from the fartsack this morning. Happy Cinco de Mayo!

Announcements: Memorial Day Murph in the works..more to come.

T-Claps (Recognition): Dahmer, Aquaman, and Slide Rule making their AGS debut with solid runs. Alot of Iron Sharpens Iron going around at AGS this morning with Pikachu pushing Slide Rule to a 10K PR. Maybelline pulling ShamWow up Bass Lake on his way to a Bass Lake Rd PR. SkidMark, well….being SkidMark in picking up the six along the route and positive encouragement on the hills. Deadbolt for holding me accountable and getting me out of the house this morning and on time.

Prayer: Continued prayers for Shredder, CrabLegs, and marriages. Aquaman took us out.

Saw Lightning

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I finally got to Q Ivan.  Seems like months.  It was a big workout. I was running an experiment, zero running, and we had an honorary ceremony for Lucky. He has been a fantastic teacher to all. Especially this big guy. He pushed me when I first joined and I would always be thankful for that. The other big event was a new song was going to debut at Ivan.

EC: Dawgpound, Deadbolt, Emeril, Shamwow!, Dahmer, Skidmark, Aquaman, Bulls Eye

FNGs: None
Warm Up:
Circle Up by your bell.
50 Side Straddle Hops
15 Good Mornings
15 Fazio Arm Circles Forward and Backwards
50 Mountain Climbers

The Workout:

5 Man O Makers
20 Swings
20 Shoulder Presses
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5

Midget Love Handles
Mini Turkish Getups

50 Mountain Climbers

5 Man O Makers
20 Thrusters
20 Upright Rows
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5

Midget Love Handles
Mini Turkish Getups

There was more but since things didn’t go as planned today I’m drawing a blank.

Saw Lightning By Beck:
Mountain Climbers
Burpee on ‘Saw Lightning’
Wine Maker on ‘Struck Me Down’

Mary:
Yoga stretches:
Downward Dog
Pigeon Pose
Runners Pose
Chair Pose
Warrior I
Warrior III
Warrior I
Reverse Warrior
Tree Pose

Announcements:

Fritter Foundation won Breath Taker so checkout the Fritter Page for more information
Folks from Raleigh are going down to help rebuild along the coast.  South Wake needs to step up and represent.

T-Claps (Recognition):

Lucky for Teaching us all

Prayer:

All injured Pax
Motorboat’s neighbor
All affected in UNCC

All these walls for my balls

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24 Pax came out this morning to get stronger. 10 for an EC run by Midget’s House. For those of you keeping up, today was Lucky Charm’s last workout at 49. #respect

With today being the last day of Testicular Cancer Awareness Month YHC wanted to appropriately theme the workout. If you haven’t yet – CHECK YOURSELF at least monthly. If you have any questions about what you are doing check with Banana Seat. Thanks for his leadership this month and his dedication to get to all of the AOs and spread the message.

EC: Banana Seat, Pablo, Dumbo, Dahmer, Aquaman, ShamWow, Warbucks, Maybelline, 187, Axe
FNGs: Welcome to FNG Cricket.
Warm Up: All ICx10 – Good Morning, Imperial Walkers, Hillbilly’s, Fazio Arm Circles, Seal Claps, Overhead Claps. 5 Bropees (with your partner)
The Workout: Pax took a mosey down the path behind the shopping center to the end. Along the wall we did sets of Balls to the Wall and People’s Chair. Set 1 was done with all 24 Pax making a 10 count and Set 2 was a 5 count.

Pax then mosey to bank parking lot to start the second grouping. Pax start with BALLS – 5 Burpee, 10 American Hammer, 10 LBC, 10 Low Slow Flutter, & 15 SSH. Run to the dumpsters at the other end and repeat BALLS. We did this a total of 2 times at each location running between.

Finishing the previous grouping at the dumpsters, PAX and partner did alternating sets of Balls to the Wall and Squats. Total of 5 sets starting at 25 and decreasing by 5 to 10 (done twice).

Mosey back to the flag for Mary.
Mary: Low Slow Flutter ICx20, Homer 2 Marge ICx10 each leg up and ICx20 regular, Have a Nice Day.
Announcements: 2.0 Workout Saturday, F3 Dad’s Camp Registration
T-Claps (Recognition): Lucky Charm’s
Prayer: CrabLegs, Raleigh PD Office Ainsworth

It was an honor to lead you men this morning. I’ll do better next time.