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Dauber “The Magician”

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After a week hiatus due to the weather last week, Any Given Sunday re-opened for business to 8 PAX looking to get stronger. Some fresh off a great evening and aggressive headlock at the F3 holiday party and others looking to post at AGS for the first time. This morning also yielded Any Given Sunday’s first FNG. Welcome to F3, Redenbacher.

Arrived at 6:20 and was immediately greeted by Forceps and Beater. In the distance beyond the parking lot was the faint glow of a light-up vest, which YHC thought was Skidmark getting his HC’d EC before the run, but quickly found that it was Wiggly. Planted flag and greeted both Double D, Roger Roger, and Dauber. FNG-Redenbacher rolled in with just enough time to provide the F3 disclaimer. 6:30 hit and we were off with the warm up which went as follows. 

Warm Up: Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count (just because….). Michael Phelps to close out the warm up.

The Workout: A few PAX expressed an interest in 3 mi versus a full 6mi route. Here at AGS, we aim to please. Knowing that it would be soggy and muddy from the recent rain, the trails around Bass Lake were out of bounds this morning, so had to change course to the streets of Holly Springs, offering 2-5K loops for those wanting 3 and 6 miles. PAX took off from Womble heading up Stinson toward Grigsby, then proceeded to Raleigh St and then onto Main St. PAX crossed Main St. so that the traffic was coming toward and not from behind. As we headed down Main St. and then right onto Holly Springs Rd., we noticed that a few PAX were unaccounted for as we circled back to pick up the six. Quickly determined that Dauber and Beater were missing from the course. Double D circled back all the way to the light pole at the 4-way intersection at Main St\Holly Springs Rd., with YHC shortly behind. We later discovered that Dauber pulled a ‘Houdini’ to exercise some digestion issues from the night before. This is not the first time this has happened at Any Given Sunday as Dauber had a similar episode on the way to Bass Lake several months back. After this morning’s run, YHC will now refer to him as the Dauber ‘The Magician’ on Sunday. Proceeded back to Womble where PAX ran the figure 8 around the fields starting on the Stinson side of the soccer fields and proceeded to the right around the base ball fields, back to the parking lot. Reunited with Dauber and Beater on the return loop as they proceeded in the opposite direction to complete their 3mi, while the rest progressed forward to the parking lot and then picked up the 6 on their return run, with all PAX finishing together. Circled up for a ‘halftime’ COT, where we also had the unique opportunity to name a new FNG on a Sunday morning.

YHC, DoubleD, and Redenbacher continued on for 3 more miles. Kudos to DoubleD for picking up the six throughout the workout

Mary: Halftime and post-game stretches OYO

Announcements: Wrightsville Half, A big shout out to those participating in the cold and rainy Frosty-CSAUP. Thank you to M4L for hosting another great F3 Holiday party with #HIM and their M’s. 

Prayer: DoubleD’s wife who is recovering from surgery, CrabLegs, Roger Roger’s grandfather, and additional prayers for continued health throughout the upcoming holiday season.

Shootin’ starz

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Warm Up:17 gathered for brisk 32 n they were ready 4 ‘my friends’ Q.. I had few things on my ‘winkie’, adjusted according to pax
The Workout: We ran @ 457 yards- few cars were coming to bus entrance for SSH, and 5 burpee oyo- enough warning- groups of 3, YHC had counted 15 but we had 2 more oops..  I was excited for hill the yhc had ran few times with yellow card and it was nice n steady 1.2 mile- we stopped at ‘off Disney ‘ property and bottom of the hill and knocked out 50 merkins aka (mucho Cheeto) and planked while waiting on the 6th-

start w/ 2 man Indian run and stopping every 463 meters for low slow/lbc- more merkins- jump squats/star jumps- passed a lonely runner and was asked 2 joined the brothers of gloom, but he could not handle the sauce we were cooking..

indian run failed since our Indian ‘motor boatin’ Got left but we did not know until we reached the beautiful manicured spa n Pool. Feel like Indian run is better accountability tool- pushes you- instead of just running-

jump squats while waited n called 11’s – squat on one side and Turkish get ups- again the parking lot was about 257 meters- saw bunch of accountability amongst the pax- proud of few new ones and believing and trusting F-3.

557 we realized we were missing ‘motorboatin’..  chips takes off since he was winded/ tired in order 2 find him and rest of us start our Indian run back to flag-  yhc follows the tennis star n Brazilian meat lover- while rest get back 2 make sure all pax were accounted for and emeril had called out burpees- thx

naked mole skin-  we push each other and yhc really enjoys how all the guys do not think they can but all of a sudden they do things just a tad bit more during workout-work/ family life.. we learn from our mistakes and share so others do not fail-

Mary: homer 2 merge/ Superman / Carolina dry docks/ boat canoe in hone of my boy blue
Announcements: CSAUP/ slack/ Christmas party/ wrightsville
Prayer: crab legs/ DD’s M and dad/ sausage party/ selling house –

yhc/ emeril has Q at ambassador on 12/15- should be fun- always fun

make it A gr8 day-

chips/emeril/ peeping Tom/ M4L/ dumbo/ 187/ Pac man/ sharipova/ motorboatin/ DD/ warbucks/ doc/ full house/ wiggly/ trickle (when did he trickle in)/ lab rat..  saw shootin starz n birds chirping n the cold gloom only at Disney.. honor and always fun to lead- we covered over 3.1 miles

12 Days of Christmas; Respect for 41

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Warm Up: Banana Seat lead us around the tennis courts to the lower area by the concession stands.  Dauber took over and warmed up the PAX with the following exercises:  20 SSH, 10 Flower/Cotton pickers, 10 Windmills, 10 Imperial Walkers right into 10 Hillbillies; Left arm and Right arm stretches. It was a nice start to this sub 30 degree clear morning.


The Workout:  PAX of 16 (welcome friendly face Natty Ice) broke into two groups, odds began 10 left up/downs followed by 10 right up/downs on the wall while evens held BTTW on the concession stand wall for a 20 count cadence count; swapped positions and completed the previous exercise.  Rinse and Repeat.   PAX walked to the driveway lining up into two lines.  PAX performed Frankensteins, high knees, open doors, and Karaoke (R/L) to the parking lot.  Each PAX grabbed a medium-sized rock and circled up in the parking lot.  In honor of President George H. W. Bush passing last week, PAX performed a total of 41 reps (10, 10, 10, 11) of the following rock exercises:  Rut-Ros, Curls, Tricep Curls, Squats.  PAX moved one space to the right before executing next exercise.  Once completed, PAX got on their six, knocked out 15 rock presses, 15 skull crushers and 15 Homer to Marge passing the rock to the right again before each exercise.  PAX John Cusack back to the rock pile and met up on the tennis courts. Lots of mumble chatter as Q forgot his left and right and pulled a Lipsync with his rep counts).
Mary: 12 Days of Christmas (F3 Style):  Q passed out 12 index cards to 12 unsuspecting brothers.  Each index card had a number (1-12) and a corresponding exercise.  We missed R-22 for special 5th day.  In the spirit of The Twelve Days of Christmas, F3 gave to me….

1st Day: 1 chill cut plank (turned into a pickle pounder – per Double D)

2nd Day: 2 Plank Jacks

3rd Day:  3 Mountain Climbers

4th Day:  4 Wide Merkins

5th Day:  5 Burpees OYO (missed you R-22)

6th Day: 6 Box-cutters

7th Day:  7 LBCs

8th Day: 8 Freddie Mercury 

9th Day:  9 Merkins

10th Day:  10 Squats

11th Day:  11 WW IIs

12th Day:  12 SSH

PAX and Q were spent.  Dauber asked Double D for a 10-count hold.  PAX knew they were in trouble when Double D went off count a few times.  (Must have been that new math)  It messed up the Q as he tried holding plank which looked more like a yoga move with his a$$ high in the air.  Recovered after a lengthy time.

Announcements:  CSAUP (Sat-Womble), U-Turn still on; Q-School in Jan; F3 Christmas Party (Sat); Mutiny on Mon will have a 2.0 as Q (first time in SW history).  Check out Yoga deal (one month = $29 Groupon at Burn? In Holly Sporing) – unlimited yoga.  And for those early birds, Slide Rule will lead a yoga class for EC on Friday before Cletus…5:15 in pavilion.


Prayer:  PAX circled up and held hands.  Dauber took us out.  PAX looking for employment, PAX having challenges at work; Double D’s Dad medical issues – recent fall, Double D’s wife – back surgery; Ausfart recovery in the hospital from his motorcycle accident (long road ahead)

EC:  2 mile run – Banana Seat, Beater and Dauber

Always an honor leading you men.  
Dauber – Q

Disney ’55’

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In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.

QIC: The Natural

PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.

Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.

Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…

Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.

COT: Dead Bolt took us out with prayers for healing and struggles.

“This Carwash?”

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EC: Nemo, UTI, Emeril, M4L

Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options  Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂

Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers

An Early Christmas Miracle!

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Thanks to all who posted to help set a new attendance record at Purple Cobra!  Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda).  There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)

Warm Up:

YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH.  Then we did the following:

Imperial Walkers ICx15

Hillbillies ICx15

Frankenstein Kicks ICx15

The Workout:

Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.

 

Partner up to do the following:

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

 

Mosey to the Goodwill Lot

Wilt Chamberlains

 

Mosey to Dollar Tree Lot

Burpish Getups 10 OYO

 

Mosey to Wells Fargo Lot

The same damn thing again

 

Mosey to the Flag

Wave of Merkins to 10

Mary:

Homer to Marge IC x20

Back Plank

Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services

Prayer: Pablo’s mom, unspoken, YHC took us out.

Back to Basics- 4 PAX for 5K and 10K routes at AGS.

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A very mild 61 degree foggy morning in the gloom at Any Given Sunday. No magnificent sunrise this morning, but will take these temps as long as we can as we head into some frigid December\January temps in the upcoming weeks. 4 PAX got stronger this morning. One fresh off of string of Raleigh beat downs (Kudos DoubleD), and 3 additional PAX looking to get some training miles in as eyes are set to March with Wrightsville and Tobacco Rd just around the corner. With the rain coming in from the night before, we decided to stay clear of the soggy trails around Bass Lake and Sugg and hit the pavement, with the streets and hills of Holly Springs providing an effective run for this morning’s edition of AGS.

Warm Up: Light jog from mid-parking lot to the back end, butt kickers back to the start, Carioca back down to the far end with a switch in between, Frankensteins back, and circled up for Imperial Walkers X10, Hillbillies x10, Stationary high knees x10, Michael Phelps, Shoulder stretches left arm across body for a 10 count hold, right arm across for 10 count hold.

The Workout: YHC had 2 routes planned- a 5K and a 10K option, with the Womble parking lot as the center point. PAX proceeded on the normal EC Cletus route, with a left on E.Elm to Main Street, right onto Holly Springs Road, then back down Raleigh to Grigsby en route to Womble for a figure 8 around the soccer and baseball fields, with periodic circle backs to pick up the 6. Shout out to Pac-Man for completing his first 5K in 6 years. With a 5K in the books, PAX took a quick photo op,  and YHC and DoubleD continued for additional 3+ miles to complete the 10K.  Remaining route led us down and up the rolling hill of Stinson, then left up Bass Lake. We then took the left onto Earp and continued all the way down to the street behind My Way Tavern. Followed the route to the Barber Shop and proceeded left to come back on to Main Street and then back to Womble.

Mary: Light stretching and mumblechatter

Announcements: CSAUP Dec 15th, great work amongst the SouthWake PAX who participated in the “Ocho” in Raleigh this week- M4L, Pablo, Emeril, DoubleD, and DawgPound.

Prayer: Continued prayers for DoubleD’s family and his dad.  Additional prayers for Pablo’s mom and the families of all PAX.

Thanksgiving Convergence

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Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.

A few men got in some EC. Great job!

Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.

Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC

Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.

Mary:
V-ups
Protractor into LSF into Freddy Mercury

Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
‭‭Psalms‬ ‭107:8-9‬ ‭NKJV‬‬

Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L

Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays

During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.

BS out!

Possum Trot BB

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26 pax showed up in slightly above freezing temp to give thanks for ability to workout

 

Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC,  20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps  IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.

There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.

M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.

Safe travels for all over the holiday.

Be thankful for everything we have the ability to exercise our minds and bodies and

A Half Dozen for Post Half Recovery @ Any Given Sunday

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The day after an incredible Holly Springs Half Marathon showing for F3 Southwake, 6 PAX decided to get up and begin the recovery process with a modified version of Any Given Sunday, while getting 2-3 miles with a side order of quality mumble chatter and much needed stretching. Arrived 7 minutes early and was quickly met by Double D, Skidmark, and Forceps. With a few minutes left before 6, Slide Rule and Cowboy rolled into Womble to make it an even 6 PAX for this morning.

Warm Up: Began with some lunge walks for 20 steps, then YHC wanted to get a head check to see if PAX were awake and called for high knees, which lasted for 1 high knee, and then transitioned back to lunge walks. Circled up for Imperial Walkers x12, Hillbillies x12, Air Squats x10 (IC), Fazio Arm Circles 10F/10B, Hacky Sacks x10, Plank Calve Stretches w\10 sec holds on each heel.

The Workout: Light jog on standard Cletus EC route for 2-3 miles, followed by Stretching and coffee\donut curls at Dunkin Donuts (2nd F)-where there was also a Blue Hen sighting.

Mary: Stretch-O-Rama: CP’s x10, Good Mornings x10, Windmills x10, Stationary High Knees x10, Frankensteins x10, Right Leg over Left\Left over Right for 10 counts

Announcements: CSAUP planning is underway for December (15th), Wrightsville Half Marathon Training starts this week- many PAX planning to participate-some doing Half, some doing Full Marathon, and some currently coordinating Relay Teams.

Prayer: Prayers for our brother Bufford. Continued prayers for Double D and his family. YHC took us out in prayer.