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GOODWILL all around!

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PAX:

187, Buford, Chips, Dahmer, Dawgpound, Deadbolt, Dumbo, Emeril, FNG “Dumbell”, FNG “Sparty”, Full house, Lipstick, Maybelline, Midget, Mookie, Nemo, Particle Board, Pikachu, Sandlot, ShamWow!, UTI, Warbucks, Yogurt

23 STRONG showed up for what looks like it might be the coldest morning we’ll have in April.  Pre Blast conjured up 9 HC’s to which all 9 were present and accounted for – Dahmer and Dumbo with FNGs in tow.  7 made it out for the EC including FNG “Sparty” while UTI ran from home to Purple Cobra for his own EC.  Day 2 of Virgin Q week and everyone stepped it up with attendance beating out yesterday’s impressive showing at Downtown Train.  Lots of sounds and smells permeating from this group of PAX on this cold morning, but we didn’t lose anyone to the HT John today –   Lipstick did find a new porta John behind HT for future consideration though.  YHC was proud to lead today – thank you to everyone for support, encouragement, camaraderie that I have experienced since joining F3.  (187 – special thanks for introducing me to F3).

EC:

Chips, Dahmer, FNG “Sparty”, Maybelline, Pikachu, ShamWow! & Warbucks.

Warm Up:

Started with a warm-up run around the Harris Teeter building and circled up near the gas station.  Per Dawgpounds Downtown Train request the day earlier we started off with 5 burpees OYO.  Those were followed by Hairy Rockettes (10), Daisy Pickers (12), Imperial Walkers (10), & Hillbillies (10) all in cadence.
The Workout:

We moseyed over to the Goodwill store parking lot where everyone partnered up.  Partner 1 remained at Goodwill and performed People’s Chair while Partner 2 ran around Goodwill toward Planet Fitness and the sidewalk heading back towards Sunset Lake Rd – once on the sidewalk the Pax was greeted with sidewalk chalk instructions to Bear crawl up the sidewalk until they reached the next instruction to start running again making a full loop around and back to Partner 1 they switched places. This was repeated for 4 exercises: People’s Chair, Merkins, Monkey Humpers & Mountain Climbers.  Those that finished early did plank hold to wait for the six. Starting to get close on time we moseyed back over to parking area near gas station and circled up for Mary.
Mary:

LBCs (15), Low Slow Flutter (15), American Hammers(15)
Announcements:

This Saturday (4/6) Southwake F3 Dad & 2.0 workout at 9am.  Starting today at 9am you can sign up for the F3 Dad’s Camp.

Prayer:

Prayers for Crablegs that he gets accepted into the new Drug Trial.  Thoughts and prayers with Shreader.

Buck Furpees

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21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

Somewhere Over the Rainbow…6 PAX Get Stronger with 6 miles and Fellowship

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Clown car carrying Deadbolt and YHC arrived to a 50 degree Womble parking lot this morning. Clear skies with hints of blue and gold in the distance. Next week we’ll have to slide the time back to 6am to accomodate the earlier sunrises for the remainder of spring and summer. If you have posted over the past 2 weeks, you’ve probably noticed a consistent fixture in the form of Maybelline. Right on queue, there he was right where I left him last week, getting some stretching in. That’s 14 straight workouts, fellas. Strong work!.

Speaking of strong work, did anyone see Skidmark’s 5K time on Saturday? And just like that, there he was in the front seat of his red truck looking for an early morning recovery run. Another truck rolled in with Nemo in driver’s seat. Planted flag with 5 minutes left for any last minute takers of today’s edition of AGS… Received a text from Bobby Dall with the heads up that he was on his way.

6:31 hit and we were off for the following warm-up

Warm Up: Light jog to the end of the lot, side step squats on the return and circled up for SSH X15, Imperial Walkers x10. At that point, Bobby Dall joined the circle. No penalty burpees this morning as YHC was still recovering from Pikachu’s Turkish get ups at the Mason Dixon convergence yesterday. Also, for those in attendance at said convergence yesterday, what was up with the wheelbarrow staircase walks as the opening exercise?…Dang, Pikachu.

Finished off the warm up with a set of Mountain Climbers x15, Michael Phelps, and Left hand\right elbow-Right hand\left elbow stretches. Squat hold while YHC explained this morning’s route.

The Workout: Standard Bass Lake Route. Slight modification from previous week’s in that we would navigate the Lake in a clockwise fashion and enter and exit via greenway. No soul crusher this morning. YHC was just not feeling it, but will not disappoint next week if it is dry. As we ventured around the baseball fields, Skidmark confirmed a 2nd F at Dunkin Donuts after our run, and continued up Grigsby with Maybelline, Nemo, and Bobby Dall.

At the Sugg Farm entrance, Bobby Dall circled back for the six, first YHC, then Deadbolt. Exchanged some quality mumblechatter along the greenway, and about a mile in, Bobby Dall picked up the pace to catch up with Skid, Maybelline, and Nemo. Along the trail, took a few quality snaps of that trademark sunrise just beyond the trees. As we entered the Bass Lake parking lot, YHC and Deadbolt approached the Bass Lake “Killer Hill” with some reluctance, but more determination. Tackled the hill and the final bend around the lake. Halfway on the greenway back to Womble, we noticed a light rain sprinkle, which provided a welcomed cool down as we finished up our last 1.5 miles to the finish. YHC later received a pic from Bobby Dall who was able to capture a rainbow during his run. Strong runs by all PAX posting this morning and good to see some familiar faces return to AGS.

Mary: Stretches OYO

Announcements: Dunkin Donuts 2nd F, Wrightsville and Richmond Half-Full Sign-ups (never too early). NC Spring Classic 8k and 16k-April 27th. Coal Ash VQ tomorrow at Downtown Train. Maybelline VQ at Purple Cobra on Tuesday. PAX love VQ’s….come out and show some support. They will most certainly be beatdowns for sure.

Prayer: Prayers for Shredder, Crosby, and all PAX working through injuries. Additional prayers for a Wescott Neighbor who suffered a heart attack recently. Continued prayers for Lipstick’s mother in law, CrabLegs, DoubleD and his family.

Carry Each Other’s Burdens

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EC: Emeril, Skid Mark, Nemo, Dumbo, Maybelline, Dawg Pound

Warm Up:

Lap around the lot then some standard warm-up exercises: SSH, Imperial Walkers/Hillbillies, Good Mornings, Sir Fazio Arm Circles.  One more lap around the lot.

The Workout:

Grab all of the gear (2- 3″ firehose logs, 2- 3″ firehose bundles, numerous kettlebells).  The journey we set out on included one lap around the soccer field with various pain stations.  The gear was only carried and not used at any station, this will be explained later.  First stop was at the stage, box jumps and B2W.  Second stop playground, pull ups and merkins. Third stop shelter, Urkins/Derkins/dips/squats.  Fourth stop tennis court, suicides/11s (people’s chair/merkins)/suicides.  Fifth stop along the path for some Broke Back merkins.  Walked back to flag and put gear in the middle of the circle to start Mary.

Mary:

Low slow flutter and LBCs

Announcements:

North/South Convergence Saturday, 30 March.

Check the Slackbook

Prayer:

Maggie/Clay/Crab Legs Always/Unspoken/Happy Birthday Roger Roger

Life Tips by CHiPs: All of the gear was carried throughout the workout to demonstrate the many burdens that we carry around daily.  The gear was not used during the exercises, but hauled from location to location on purpose. This was to demonstrate how meaningless it is to carry our burdens around endlessly, and by doing so, it weakens us mentally and physically for the important moments in life that we need all of our strength to tackle. It is a reminder that we are much stronger when we are not carrying our burdens around alone.  We as men are fixers and never want to appear weak, so we try to fix our hurts by ourselves (alcohol/porn/other addictions) and think that appearing like we “have it all together” it makes us look strong.  Well, that’s a lie!  Paul tells us in Galatians 6:2, “Carry each others burdens, and this way you will fulfill the *law of Christ (*Golden Rule).  We must have men in our life that we can talk to about our hurts/struggles/thoughts, and in so doing we “carry each other’s burdens.”  The enemy, Satan, prowls around like a roaring lion seeking someone to devour.  His main objective is to “steal, kill, and destroy” the very thing you hold dear.  We are constantly under attack and need to be ready.  Therefore, I challenge each PAX to find another man in their life that they can talk to and form a shield lock with when the crap hits the fan.

Disney’s very own has the Q

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Did you know that Dumbo was Walt Disney’s favorite movie he made?  Seems like a fitting place for YHC’s virgin Q.  Thanks for the opportunity to lead you 31 Pax.

EC: Aquaman, Bulls Eye, Dahmer, Dawgpound, Maybelline, Nemo, Pikachu, ShamWow!, Warbucks

Warm Up: Quick mosey through the half pipe and back to the parking lot.  PAX circled up for the following: 24 SSH IC, 12 Good Mornings IC, 10 Fozio Arm Circles IC (forwards and backwards), Michael Phelps OYO, 10 Burpees OYO

The Workout: Mosey over to the big parking lot at the high school for 4 Corners with an accountability partner.  Pax did the following at each corner: 5 burpees, 10 plank jacks & 20 WWII.  Round 1 we moved between corners jogging on the long side and sprinting on the ‘short’ side.  For round 2 we replaced the 20 WWII with Al Gore for a 20 count.

Having finished round 2 it was time for a change of scenery so we moseyed back to the soccer fields.  With your accountability partner, one PAX runs to the middle of the soccer field while the other does balls to the wall on the fence.  We did two rounds of this.

Mary: PAX did 15 diamond merkins while YHC retrieved his phone for COT.  We then did the following: 20 Low Slow Flutter, 20 Homer to Marge, 20 Pickle Pounder, 10 Homer to Marge, 10 Pickle Pounders and Have A Nice Day!

Announcements: Check Slack/Facebook.  F3 Dad’s Camp registration opens soon.

Prayer: Moby’s father, Double D and his family.

YHC finished the morning with a few words about Lent.  During this time in the church year we are striving to either remove the things that keep us from being close to God OR to take on new things that would bring us closer to God.  That corresponds with this week QSource topic (The Jester) as well.  We all have things that keep us from being as close to God as we could be.  I challenge all of us to spend some time thinking about what they are for you and committing to work on them.  YHC took us out.

Thanks again for the opportunity to lead you men.  I will do better next time!

R4TJ – Hair of the Dog

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*Image does not indicate a book endorsement.  Never read it but the cover works.

Warm Up: High Knees, Butt Kickers, “togetherness” jog up Sportsmanship way.

The Workout: Following the great Wrightsville race of 2019 there was mumblechatter about soreness and a desire to continue resting.  R4TJ arrived as it always does an a gloomy Wednesday morning and it managed to headlock a few PAX that were on the fence about getting back on their legs.  What better for those weary heads and legs than a good old-fashioned run.  Hair of the Dog… Am I right!?  We returned to the Little Dipper for a 5 mile jaunt with varying goals/paces to suit.  Due to the upcoming Tobacco Road Half and some time constraints some chose to modify, repeating something similar to the last week’s episode of R4TJ (see: https://f3southwake.com/2019/03/06/r4tj-stay-right-4-wrightsville/)  We picked up a Bernie on the way as we passed Town Hall… Surprise!!!

Mary: Um…  was she on the run with us?  Oops…

Announcements:

A Call for Speedwork:  SlideRule is looking to start training for a fast 10k and would like to find/explore opportunities for more speed work.  Yogurt shared that he has been running the ramps on repeats following Paradise City and R4TJ.  R4TJ is also open to guest Qs and/or ideas on how we might incorporate more speedwork.

Triathlon:  If you havent caught it there is a slack channel dedicated to Triathlons.  We discussed the target Sprint Tri at Harris Lake June 1 and the possibility of some non-AO/direct F3 opportunities to do some training in the pool, on the bike, and on the run (speedwork included).  Join Up!  See you in the gloom, pool, and maybe even in the daylight.

Prayer:  Prayers for Shredder, prayers for Bernie as he tackles his Full this weekend, prayers out to the rest of the Tobacco Road Marathoners as well.

R4TJ – Staying Right 4 Wrightsville, Through Science!

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Warm Up: It was a cold morning out at R4TJ and the landfill was emitting a decent level of funk.  We started by moving our legs for 1 mile at jogging pace as a group (2x around the Ting loop)

The Workout: We sped up for 3 miles at race pace going out and back from Ting to Town Hall.  Good mumblechatter this morning about our goals for the race and some thoughts/tips on having a good race.  DawgPound shared a learning he had around keeping your heart rate down by bringing your arms down below your heart as much as possible during the run.  Flanigan and I chatted a bit about the BRR 9 man logistics, it was great to see him out at his first R4TJ.

Mary: On return to Ting, slow back to jogging pace and turn for the 6.  Once we were all back together and safely within the Ting parking lot, we stuck together for another lap around the Ting loop at that jogging pace.  As determined by science, this was a good run that kept us warm and moving as we head into Wrightsville.  It definitely reminded YHC how easy it is to get carried away when you have a goal pace, I ran faster than I should have…  OK in a training run but it could mess me up on race day.

Announcements:

Wrightsville!

Prayer:

  • Continued prayers for the Courtine family.
    • The family has asked that donations be made here in their son’s honor https://donatenow.networkforgood.org/1443146
  • Prayers for Lipstick’s mother-in-law and their whole family as she goes in for surgery this week.
  • For all of our runners this weekend.  That they stay injury-free and stay safe as the celebrate post race.

Embrace the Suck @ Crazy Ivan

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Warm Up:  A dozen PAX embraced the suck this morning in the wet parking lot of Womble in 44 degrees.  Luckily the rain had stopped and the forecast had changed from a 40% to only a 10% chance for showers. PAX were not deterred and showed up strong, tw0 PAX coming out in search of a Fritter.  No new FNGs.  Your QIC started promptly at 530 am with a jog around the tennis courts.  In the distance, we saw our FIA counterparts and a PAX suggested we ought to join them.  Dauber led the PAX up the ramp to the shelter to greet them only to scare them away as they immediately had quick feet and began their run.  With a sad heart, Skidmark suggested Dauber must have been a true lady’s man in high school.  I believe UTI quickly stopped the psychological analysis and increased the pace back to the parking lot leaving Dauber to reminisce about the good ol’ days.  Squat hold for the six.  Circled up for the following exercises:  25 SSH (lots of geese noises coming from Q); 10 vegetation grabbers, 10 Sir Fazio Arm circles (F&B); 10 Good am; L&R Static Arm Stretches.

The Workout:  Lined up and then circled up with kettlebell in hand and began multiple exercises with little rest in between sets/exercises.  The following k-bell exercises were executed in cadence or reps:  25 swings; 15 curls; +10 rut-ros; 10 goblet squats; 10 figure 8s; 10 bus drivers; 10 overhead squats; 10 law mowers (L&R); 10 triceps curls.  PAX grabbed k-bells and found a single parking lot stripe for build-a-bears with a man-o-maker addition.  One extra k-bell was added to make exercise work.  PAX set k-bell down near curb stops and walked back to the start of the right white line.  PAX bear crawled to their K-Bell, performed one merkin with k-bell, side-crawled to the left k-bell for an additional Merlin and back bear crawl to the top left side white line; RINSE & REPEAT.  On next bear crawl, PAX added a k-bell side lift after merkin.  RINSE & REPEAT. On the final bear crawl, PAX added a burpee after merkin, k-bell side lift.  Ten more kettle bell side lifts with feet elevated on curb (5R, 5L) we’re executed.  After a 10 count and some extra clothing removed, PAX were warmed up for additional kettlebell exercises.  These included: 10 goblet Squats; 10 bicep curls, 10 bus drivers, 10 tricep curls, 10 rut-rows, 10 figure 8s, all done in succession without k-bell touching the ground.  After a ten count, PAX performed five man-o-makers OYO.  PAX John Cusack back to the cars.

Mary:  PAX embraced the suck with core exercises on their six, side and chest.  Dauber called out 10 count cadences of the following exercises:  Low slow flutters,  followed by Box-cutters, Homer-to Marge, Left side leg lifts, Superman, Right side leg lifts and back on the six for 25 LBCs (more geese noises coming from PAX) and Capital Alphabet with 26 letters (not 28….Rocky Mt. Public education?).  Some yoga stretches (DDawg, Pigeon) thrown in for good measure.  Five merkins with last merkin hovering just above the ground for a fast 10 count.  Time up.

Announcements:  BRR, WB, 2.0 workout at 9 am tomorrow at Womble; U-Turn and Ground Pounder too.  Congratulations to the two newest members of the Fritter Foundation:  187 and UTI.  Special shout out to UTI who embraced the suck with Breathtaker -well done brother.  Stay hydrated this week; nothing new on race day.

Prayer:  Friend of LED – their family lost their 9 year boy due to illness; Warbuck’s wife surgery; Moby’s Dad, injuries/sick F3 brothers and their families; UNSPOKEN; prayers for injury-free week prior to our big events coming up.  Other prayer requests I had forgotten. (apologies)

A true honor leading you men.  Thank you for the opportunity.  -Dauber

(EC:  187, Skidmark, UTI)

What the Fog?

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Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx. 

EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187

Warm Up:

Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings. 

The Workout:

PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.

Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins. 

Mary:

Each pax perfomed 10 second count of abdominal exercise of choice.

Announcements:

See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.

Prayer:

Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for  fitness and fellowship.

R4TJ Intervals – Turn Around at the Dead Possum

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Intervals as promised. Mumble chatter revealed that the rain about 5 a.m. introduced thoughts of fart-sacking. Hope that no PAX turned around! If you missed it, I have a standing invitation to join me for sprints after every Paradise City workout.

Warm Up: Jog to top of ramp, reach for stars (but keep your feet on the ground), GMs, windmills, lunges, figure fours keeping back flat, classic reach for toes while sitting. Indian run around the usual loop at Ting.
The Workout: Intervals in this order: medium, short, long. Medium intervals consisted of a second lap around the usual loop, but this time, picking targets ahead–estimated 100 yards. Completed sprints to three or four targets (poles, corner, medians, stop sign). Jog in between. No Indian. Next: Short intervals.

Short intervals: Ramp it up! Divided ramp into five segments 1, 2, 3, 4, and 5. While YHC was picking out finish lines, Pablo noticed that the blue “watch for foul balls” signs made nice markers. Cool! I’ll use these from now on. Starting with segment 1, the shortest, YHC Q’d the start. Heavy breathing already, maybe that was just me! Walk back down, we don’t stop moving. Segment 2, Pablo Q’s start, man these guys are fast. Segment 3, Deadbolt Q’s the start. We hammer through segment 3. Segment 4, Moby Q’s the start, now we’re feeling it, much longer segment, but the good thing is, the walk back down is longer! OK, Segment 5, YHC Q’s the start. Remember, it’s a long way to the top if you want to rock and roll–Careful not to spend all of your energy too early! Wait, I don’t have much energy left! Nonetheless, all four of us really hammered to the top. Next: long intervals.

Using the remaining time, I decided to run to whatever point enabled us to get back and end on time. Our first long segment was uphill. Trust me, we were feeling it. The chosen streetlight was a loooooong ways away. I walked across this finish line. Navigating the increasing traffic, we crossed for another sprint. Sometime overnight, a possum had volunteered to mark the turnaround spot in the northbound lane. Trust me, this POSSUM WAS DEAD–a fact that was reinforced by oncoming traffic. We ran fast down the hill OYO. PAX choice for the final, flat sprint to the finish. Again, this last segment was loooooong, but all emptied the tank!

Totally impressed by everyone’s efforts. Each of us boosted our baseline level of fitness, no doubt!
Mary: Mary consisted of Pablo killing the final LONG sprint to the stop sign, with the rest trailing. Strong finish!
Announcements: 2.0 Workout at “Wimble” Saturday morning 9 am
Prayer: Diagnosis and treatment for Moby’s father’s medical issues. Also, Moby’s 2.0 was sick this week. Prayers for Deadbolt’s checkup today.