Posts

Round Robin

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FNGs: Nope

Guest drivers (Snap, ShamWow and Quiver) borrowed the TBD car the last few weeks and returned it each time in better shape than when it left.  Felt good to have the keys back again this week and glad to have a PAX of 7 along for the ride.

YHC pulled into the Womble lot at 0522 to find UTI and Yogurt limbering up and looking serious.  Did some quick re-figuring and added reps to my internal playbook before coralling the rest of the troops for a mosey over to the Ivan lot.  Cool breeze suggested we might have a nice morning queued up; no dice.  Sweat pool commenced by the end of warm up and UTI was in full swim mode by the end.

Warm Up: Mosey to Ivan lot for smurf jacks, daisy pickers, Nancy Kerrigans (good twist on Fazio arm circles, look it up), flappy birds, seal claps.  Mosey (with reverse, carioca, and ray-gu-LAR) the long way around to the playground for Thang 1.

The Workout:
Thang 1: Round Robin.
Round 1: One PAX does 10 pull-ups and assigns an exercise for the remaining PAX to do while pull-ups are happening.  Rotate through all PAX.
Round 2: ditto, but 15 merkins instead of 10 pull-ups
Round 3: ditto, with 20 squats
During these rounds PAX did every exercise you’ve heard of, plus some you haven’t (e.g., Quadruple Merkin Burpees).

Thang 2: Mosey to min-Heartbreak Hill beside Hunt Center for 7’s.  Merkins at the bottom, star jumps at the top.

Q was gassed, PAX was quiet, headed back to tennis courts for Mary

Mary: Plank-o-rama including plank jacks, mountain climbers, plank holds, pickle pounders, Homer-to-Marge (reverse plank) and others.  Wrapped up with low slow flutters and a marathon session of boat canoes courtesy of Aquaman.

Announcements: BRR coming soon; stay tuned for Theme Month at TBD in September; fill out the Q sheet.

Prayer: Daily wisdom, this morning brought to you by Confucius: When you find that your goals cannot be met, don’t adjust your goals – adjust your actions.  Variety of prayers and praises expressed.

TBD needs a driver next week, August 28 – find the Q sheet or let me know.  Aye!

17 Smiling Faces in the Humidity at Mutiny

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EC:  H1N1, Overachiever, and Messi

FNGs:  None

Warm Up:  Jog around track.  Circle up.  5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot.  He executed the following exercises in cadence:  SSH, Imperial walkers, Fabio Arm Circles F/B.  Great job Potts!

The Workout:  Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air.  Escalating to 10 merkins and 30 push airs.  On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary.  Mosey to bleachers for 10 reps of erkins, derkins and dips.  MANDATORY water break.  Squat hold for 6.  Mosey to snack shack.  15 count BTTW and 15 count people’s chair; rinse and repeat.  Jog to rock pile.  PAX grabbed medium size rock.  Executed the following 10 count cadence exercises:  toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge.  One hand on rock merkins – 5 each arm.  Return rocks to pile.  Line up for Indian run to tennis courts for Mary.  PAX drenched.

Mary:  Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary.  Always be ready to be called upon.  R-22 called 10 burpees OYO.  Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day!  PAX, including Q, wiped out.

Announcements:  9/11 stair climb; see FB and Slack

T-Claps (Recognition):  16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!

Prayer:  Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey.  UNSPOKEN.  Thank you Norm for leading us out.

SAFETY REQUEST:  all PAX buy and wear an ID tag/bracelet.  See Cupid for a $10 off code; it could save your life!

It’s an honor and privilege leading you men.  Thank you Potts, R-22 and Norm for your help this morning.  Always be ready to lead.  Don’t rely on the same guys stepping up weekly.  If you have been to a few workouts, you are ready!nnn

HOLD IT!

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FNGs: none
Warm Up: A quick run to get the blood flowing in an atypical route. Circled up for Good Mornings, Windmills, Fozio Arm Circles, Imperial walkers and then Hillbillies. All in cadence for a 10 count.

The Workout: Pax headed to the soccer field after warm up for partner suicides. 100 count exercises were performed to include Merkins, Freddie Mercury’s, Shoulder taps, and Squats.  This evolution was followed with partner wheel barrow.

Pax then headed over to the playground for 100 count dips ( 4 sets of 25).

Final evolution was partner step ups for 100 count.   Each would complete a total of 50 step ups ( 3 rounds of 20,20,10) while other partner holds Balls to the Wall then Peoples Chair then back to Balls to the Wall.

 

Mary: Pax heading back to the soccer field for alternating sides of superman with a hold at the last 15 repetition. This was followed by regular superman 15 reps followed by a hold . Pax flipped on over to do Homer to Marge 15 reps with hold on final repetition.  Then 15 more each side with one leg up with hold. Finally, low slow flutter 15 count cadence followed by hold on final count.

Announcements: Derek Davis 5k this Saturday 7am. 9-11 stair climb. Middle Creek Elementary school beautification 8/24 7:00am more details to follow.  Hope you got a good workout  and good job!

T-Claps (Recognition): EC: Mookie, Deadbolt, ShamWow, and LED

Prayer: NC State Trooper, Noahs Ark, and unspoken.

Will the real Pikachu please stand up?

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YHC signed up to Q Ground Pounder for some personal accountability after a few days of travel and promised 0 running. Headed over from U-Turn just in time to deliver on that promise – found a handful of pax in the parking lot awaiting my (barely) on time arrival.

FNGs: N/A
Warm Up:

SSH x10 IC

Daisy Picker x10 IC

Imperial Walker x10 IC

Burpees for the late arrival of Cupid – 5 OYO
The Workout:

Frankenstein walk to the greenway path followed by duck walk over to our favorite place to count wrong – the bathroom building

Preacher’s chair x50 IC – some reeeeeal questionable counting. We might’ve done extra, who knows

Ascending testicles – 5x Merkins flat on the ground, 5x at 15 degrees, 5x at 45 degrees, 5x IC shoulder taps at vertical, 5x merkins at 45 degrees, 5x merkins on flat ground

Then back to the preacher’s chair x50 IC

We then Imperial Marched to the rock pile where pax were instructed to grab a medium rock flat on one side. We John Cusack’d past the speed bumps towards the parking lot for a round of Bearly Curling to the end (the long way). We then John Cusack’d to the playground for the star of the main event – the Lazy Dora (which apparently is a Diego when done with rocks – we have a name for everything). Split with accountability partner:

  • 100 tri-cep extensions while partner does dips
  • 200 curls for the girls while partner holds plank
  • 300 ru-roh’s while partner holds super man

Much to Cupid’s disdain we did not do pull ups. We Cusack’d back to the parking lot where there was a call for Crab Walks, so we Crab Walked the length of the parking lot with the rocks. We then moseyed down and returned the rocks and circled up on the disc golf putting green for a Ground Pounder classic Mary.

Mary:

Circled up around the disc golf basket pax assumed plank position for a Bear Crawl game of Duck Duck Goose. Shenanigans ensued, but all pax made at least one rotation, including Peeping Tom with Breathtaker.

50x Low Slow Flutter IC wrapped us up right on time
Announcements:

South Wake Christmas Party 2nd Saturday in December – location and details TBD

9/11 stair climb next month – awesome event at Carter Finley stadium in Raleigh. Clown cars will be in play, details to follow
T-Claps (Recognition):

Cupid for setting a distance PR this morning, picking up the 6 during U-Turn, AND still going to Ground Pounder. Dude is on fire!
Prayer:

Noah’s Ark’s M

Halarity ensued during CoT as Cupid identified as Pikachu. Poor guy was smoked.

Always an honor and a priviledge to lead men – thank you for the opportunity.

Don’t Stop Believing

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25 PAX came out for the conclusion of You vs. You. 14 HIM started out with a run to get the juices going. UTI looked like he just got out the pool. YHC was feeling anxious to get this thing going. A quick “push yourself” speech and we were off.

EC:
Yogurt, Go-gurt, UTI, Emeril, Axe, 187, Mookie, Katniss, Messi, Fonzi, LED, H1N1, Lucky Charms, Banana Seat

Warm Up:
Jog down to amphitheater lawn
Smurf Jacks x30
Bat wings x20 IC each
Jump Squats x20
Absolutions x10 on 8 cadence count

The Workout:
Mosey over to the white fences for typewriters
Lower rung x10 then 3 slides
Middle rung x10 then 3 slides
Top rung x10 then 3 slides

Long mosey over to Grigsby side parking lot for 11’s
Pickle Pounders and Bobby Hurley’s all done together
– saw a lot of sporadic bursts of speed out of guys during this one and I liked it

Mosey over to concession stand
BTTW Shoulder taps x10 IC
Preacher’s chair with hallelujah’s x10 IC
Rinse and Repeat

Mosey over to parking lot near rock pile
Wheelbarrow merkin suicides (partner up)
– using the parking spaces for distance, wheelbarrow to the next line, 1 merkin, then reverse wheelbarrow back to start. Go to 2nd line for 2 merkins, reverse back. Continue until the 5th line for 5 merkins then reverse back. Modify with bear crawl instead of merkins. Not sure if anyone successfully did all these without rest.

YHC looked at his Garmin and knew that we would not have time for planned Mary which was “Thunderstruck”. I’m sure everyone was happy though.

Mary:
6 inch hold into hello dollys x15 IC
LSF x15 IC
Windshield Wipers x15 IC
Heels to Heaven x15 IC
American Hammers x20 IC

Announcements:
Aug. 24 @ Middle Creek Elementary voluntary work day, Christmas Party 2nd Saturday in Dec., 911 shirt order and event, Fry Daddy run charity event

T-Claps (Recognition):
Hats off to 187, Messi, H1N1, Emeril, Axe for completing the You vs. You challenge of 5 EC + 5 BS AO’s

Prayer:
Noah’s Ark and family, IR PAX, unspoken

Wow, what a week! If you really want a challenge, try doing something crazy like UvU challenge. Continue to develop fresh ideas to keep the PAX engaged. Don’t stop believing in yourself and know you can push harder in everything you do in life. Now, it’s time for a couple days of fartsacking. SYITG when I return.

BS Out!

New Town, New Group, First Q

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Last time First time

So I saw the Q spot was opened for To Be Determined late wendesday, so I decided I would make that my first Q in South Wake.  It started off grand, I woke up 8 mins late, apparently, the alarm was going off for 8 mins before I heard it and it did not wake the M (luckily).   Made it to womble with about 5 mins to spare.

FNGs: none

With no FNG’s we mosey over to the other parking lot for warm-ups.

Warm Up: 15 SSH, 10 Merkins, 10 Sir Fazio Forward, 10 Sir Fazio Backward, Good Mornings

Stay in the Parking lot for Thang 1
The Workout:

  • Thang 1: Classic Dora, 100 Merkins, 200 lbc, 300 Squats

Mosey over to the playground for Thang 2

  • Thang 2: 11’s from the playground to the path, Star Jumps on the path Monkey Humpers at the playground

Was a little gasses, so got a quick 10 count from Doc and seeing we hade more time mosey’d over to the shelter

  • Thang 3: 15 Erkins, 10 Left/right step-ups, 15 Dips Repeato 3x

Mary: Went round the circle for mary, which included, Freddy Mercury’s. Pickel Pounders, Homer to Marge, American Hammers, Wide grip Merkins and few others

COT
Count-a-rama:  6
Name-a-rama: 6 mehs
Announcements: 9/11 Stair climb coming up, South Wake shirt order, Carpex Hells Bells kettlebell workout moving to Downtown Apex at Soviern Grace Church. Still on Mondays at 5:30am
T-Claps (Recognition): You guys for raising ~7000 for Megs Smile last month
Prayer: Carpex Pax Frisco with some home struggles.

NMS:  As always it was a pleasure to led the Pax today. I encourage anyone who has not Q’d before to do it. I told the Pax at this workout that my 4th ever Q was when I went out to F3 Denver as part of the planting mission and lead a workout. I will be grabbing more Q’s as I get more familiar with the area, it keeps me sharp and engaged. I always remember that F3 says if you can’t Q it don’t do it. So if you are not a long runner like me, don’t do a long run, do what you are good at.  We covered 2 miles today betweens dora’s 11’s and mosey’ing in between locations. The pax will always help and be willing, that is what makes F3 great, as well as the mumble chatter and good-natured ribbing.

Strava Link

Ultimate at Mutiny – Blind as a Bat Edition

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EC: Cupid, LED

FNGs: None

Warm Up: Breach led warmups since YHC rolled back in at 0529 and still had to grab the disc and cones.  Thanks Breach!

The Workout: Ultimate Frisbee!

Mary: Nah, we played right up until 0615.

Announcements: Check Slack and Facebook. Banana Seat’s UvU workout. Q sheet reminder! If you’ve been here a week or a year, you’re as qualified as the rest of us! Come lead the fun. And reach out to those you haven’t seen in a while, you never know what they are going through.

T-Claps: Fram! That guy was killing it today. Great catch to end the game.

Prayer: Noah’s Ark’s wife, victims and families of recent mass shooting, PAX on IR.

Side Notes: An actual glow in the dark frisbee (read: with lights) has been purchased since most of us had a really hard time seeing my current disk. Look for Ultimate continuing even as it gets gloomier, first Monday of every month.

BackBlast, BackBlast…TBD BackBlast

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FNGs: Nope
Warm Up: SSH x30, Standard Merkin x20, Daisy Picker x15, Sir Fazio 10F/B, Michael Phelps, 5 Burpees OYO
The Workout: First Q at TBD for YHC. After our first set of Burpees, we were off to form 2 indian run lines. Started off around the field path. At the Ivan lot, we circled up for some Run and Drops. YHC called the drops – roughly 10 or so. Back to Indian lines to the PL. Another set of Run and Drops, ending with 5 Burpees OYO. Mosey to Concession stand where we found some space and some wall. Group 1 BTTW, Group 2 10 count Burpees. Switch. Group 1 Peter Parkers, Group 2 BTTW. Switch. Speedy Mosey to ball fields. Group 1 5 Burpees, Group 2 sprint to center and shoulder taps for the 6 of Group 1. Switch. YHC had to modify here as I couldn’t figure out how to play catch up. When we all returned, 10 Burpees OYO. What I could figure out was another indian run. Back around the long way past Ivan again. Return to the tennis courts to find Mary.


Mary: There she was for a round of popcorn. 12 exercises (13 with my added triangle merkins). Arguable winner to Brony for the Thor’s Hammer.
Announcements: Q-Sheet awareness continues. If you are hesitant ask a Site Q, they would be happy to co-Q to get your feet wet.

Thank you Doc and Aquaman for letting me jump in. It’s an honor and a privilege to lead you #HIM.

T-Claps (Recognition):
Prayer: Noah’s Ark wife. Unspoken, YHC took us out.

Still hard a year later…

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PAX of 18 to celebrate YHC 1 year anniversary by revisiting his first F3 workout. One year ago today, Stark made his triumphant return to South Wake with an epic beatdown at Paradise City. YHC was an innocent victim merloting not once, but twice during the workout. An honor Midget likes to remind me of at least weekly, if not more often.

Thanks to all who came out to support me today. More importantly, thanks to the men of South Wake for the support, encouragement and accountability over the last year. Just showing up was one of the best things I’ve ever done. My life has changed because of and continues to be enriched by you HIM. Thanks to you all, especially 187 and Pablo for the headlock.

FNGs: None – its probably for the best.

EC: Cowboy, Lucky Charms, Dawgpound, Warbucks, Maybelline, Aquaman, Axe, Dahmer, Dumbo, WebEx (EC only)

Warm Up:Quick warmup jog
SSH x20, Windmills x10, Imperials Walkers x10, Hillbillies x10
½ mile jog with warmps – Good Mornings x10, Windmills x10, Fazio Arm Circles x10, Stretches

The Workout: 6 Cones were set up about 10 yards apart.  YHC instructed the PAX to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3) and partner wheelbarrow (round 4) to each cone and perform the exercise associated with that cone.

B.L.I.M.P.S
B- Burpees – Cone 1 x5 – Total = 20
L – Lunges – Cone 2 x10 – Total = 40
I – Imperial Walkers– Cone 3 x15 – Total = 60
M – Merkins– Cone 4 x20 – Total = 80
P – Plank Jacks– Cone 5 x25 – Total = 100
S – Squats– Cone 6 x30 – Total = 120

Mary: LBC’s x15, Low slow flutter x15, Homer to Marge x30

Prayer: Child injured in Fuquay this weekend. Coal Ash grandmother.

Original workout – https://f3southwake.com/2018/07/23/return-of-stark/
Thanks for the opportunity to lead you HIM. I’ll do better next time!

Audible at Mutiny

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FNGs:  none BUT welcome back Snip!

Warm Up:  Run around the pitch.  Circle up for Michael Phelps, 25 SSH, 10 daisy Pickers, fozzio Arm Circles (F/B), HB, IW, Static Arm stretches.

The Workout:  Q showed up on time with a game plan but was not feeling it; shared his concern with Gump.  Immediately called an audible from a boot camp workout with rocks to a game of Ultimate Frisbee!  Dropped Frisbees and Frisbees out of bounds resulted in 3 rep exercises (various).  Scores resulted in 10 count exercises.

Mary:  Each PAX called out a core exercise ranging from Pickle-pounders to American Hammers.

Announcements:  CSAUP (Greenville), Salamander game, BRR Training…See Slack/FB

T-Claps (Recognition):  Norm – two weeks of Army training completed.

Prayer: Horrible murder-suicide tragedy in Norm’s Unit; Injured PAX; Silent prayers; Family members with cancer.

EC:  The Natural

Always an honor leading such a fine group of HIM!