DoubleD – Page 14 – F3 South Wake

HSHM

November 17, 2018/in AO Post, Convergence /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Boy George, Breach, Brexit, Buford, Cowboy, Crosby, Darby, Dauber, Dawgpound, Deadbolt, DoubleD, Draper, Dusty, Emeril, Foghorn, Forceps, Glamper, Gump, H1N1, Hasselhoff, Java, John Deere, LED, Lipstick, Lipsync, Lipton, M4L, Moby, Mookie, Nemo, Norm, Pablo, Patch, Peeping Tom, Pikachu, Psi, R22, Rams, Roger Roger, Sharapova, Shredder, Skidmark, Slide Rule, Slots, Squatter, The Natural, Wadfather, Warbucks, Wrangler, Yellow Card, Yoda, Yogurt

The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Cletus BackBlast HSHM Prep

November 16, 2018/in Cletus /QIC: 187
PAX: 187, Da Business, Deadbolt, Doc, DoubleD, Flanigan, Lucky Charms, M4L, Mookie, Pablo, Pac-Man, Pikachu, Skidmark, Slide Rule, The Natural, Yogurt

EC: Yogurt and 187 (Slide Rule started late and was almost ran over)

Warm Up: Jog to east parking lot – SSH IC x 30, Moracin Night Club IC x 20, Mountain Climbers IC x 20, Stretching arms/legs.
The Workout: Broke Back Derkins @ 3 laps with 5 Merkins. Jack Web’s 1:3 to 10. Plank Chatter w/ Merkins.
Mary: Double D – few minutes giving pointers on HSHM Lucky Charms – pointers and course overview
Announcements: Yogurt is the new Alternating Q for Cletus – 187 has stepped aside so Yogurt has the opportunity to lead!

HSHM info: COT will be at 06:30 so we can encourage the Pax that are rucking. Warm up is at 06:50 for Pax doing the 1/2 and 5k. Meet at the start line – Deadbolt will Q warmup. Bring shovel flags and post them at the bottom of the ramp; and pick up the SIX.
Prayer:Double D’s dad, LipSync’s brother, Crablegs, those Injured (Banana Seat we’re hoping you get better quick).

Dress Rehearsal

November 10, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, DoubleD, Foghorn, Glamper, Gump, LED, Moby, Nemo, Norm, Oh Yeah, Pilgrim, Psi, Roger Roger, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.

Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.

1 Year on the Q

November 9, 2018/in Disney /QIC: Nemo
PAX: 187, Blue Hen, Brony, DoubleD, Kid Cracker, Moby, Nemo, Peak Week, The Natural

It has been 1 full year for me on the Q at Disney, and no regrets. One thing I really appreciate about F3 is every time you head out to post, no matter what AO, what day, you never know what you will find. Every workout is unique based on the group that shows up that day. Today was great. I showed up to keep the EC streak alive and like clockwork 187 was at the ready. He and I had a great run, nice pace, great conversation. A small group had gathered and then was treated to a 12 Oaks clown car. I announced the official fartsack as the one (actually was HC+EC) contact me 4:39am to let me know his mind was telling him yes, but his body was saying no – needed a day to rest the legs.

Warm Up: Off we went for a rather fast lap of the soccer fields then circle up for some warm up exercises and stretches.
The Workout: On the short jog down the lot we stopped at some posts and lined up for 3 sets of assisted deep squats and merkins. On the jog to the lower lot we hit the bench for 3 sets of the following no recovery between exercises) tempo dips ICx5, 10 count plank hold, shoulder taps ICx15, mt. climbers ICx15, LBCs ICx20 and SSH ICx15. Recovered between sets with jog around lot. Some dude rolled up in a pickup and stared us down for a full set only to find out he parks up on the pad and was just patiently waiting for us to clear out. Went back on the jog to the start and threw down 3 sets of BTTW alternating with fast squat jumps.
Mary: Plank-o
Announcements: HSHM coming up, normal U Turn this Sat
Prayer: 187’s sister, victims of the LA shooting, F3 guys dealing with injuries. YHC took us out.

Civics 101: 535 @ Possum Trot

November 8, 2018/in Possum Trot /QIC: Dauber
PAX: 16-bit, Dauber, Doc, DoubleD, Dumbo, Farva, FedEx, Gump, H1N1, LED, Messi, Modify, Pac-Man, Pikachu, POTS, R22, Slots, The Natural

Warm Up: One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills

The Workout: Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch. In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps. PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout: 100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot). Time constraints got in the way of honoring our 100 Senators. However, nine additional burpees were perforformed OYO in honor of our Judicial branch (although one PAX suggested there were only five). PAX held plank until each set was completed.

Mary: PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks. Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.

Announcements: Bottle share this weekend, see FB for location. HSHM preparation and call for support.

Prayer: Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…”. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).

2nd F at StickBoys post beat down.

Tremendous honor leading 18 #HIM. Faithfully submitted, your Q – Dauber

Time Change, Recovery Runs, Extra Miles, and Picnic Tables..7 PAX got Stronger at AGS.

November 4, 2018/in Any Given Sunday /QIC: Mookie
PAX: Brexit, Dauber, Dawgpound, DoubleD, Forceps, Mookie, Skidmark

Lots of inspiring and incredible Strava updates from yesterday’s HSHM training run. If the times yesterday were any indication, there will be alot of PR bell ringing come race day. YHC was looking forward to a return to the gloom to grab some miles after a 4 week hiatus from AGS due to a nagging calf injury. Pulled up at Womble to a chilly 44 degrees to begin with some stretches. Quickly joined by Double D and Forceps, with Skidmark and the Sir Dawgpound close behind. Six 0’clock hit and began with the warm up.

Warm Up: Quick jog to the far end of the parking lot, with butt kickers and high knees to the other side. Toe walks with alternating heel walks to the midway point of the parking lot. Circled up for Imperial Walkers x10, Hillbillies x10

The Workout: 6 mi Scout Run- standard loop counter clockwise around Bass Lake and then up the trail to Sugg Farm. PAX took off from Womble at 6:05 and headed counter clock wise around the baseball fields. Made our way up Grigsby and met up with Brexit, fresh off of strong 13.1 yesterday. YHC informed the PAX earlier that he was limited to 2-3 miles (Dr’s orders) today and would go about 1.5mi out and back. PAX continued forward to the Bass Lake trail, while YHC climbed out of the greenway to meet them at the top of the Sugg Farm trail. The sun was just barely starting to rise at that point and to my surprise, a line of picnic tables occupied the open Sugg Farm field with the trail close in the distance. Ever since I started F3, I have never looked at a parking lot or picnic tables the same way. Instinctively, proceeded to the picnic tables to perform the following while waiting for PAX…

100 (10 sets of 10)Step Ups, Table Merkins X50, Dips x33

As I finished my last set of 10, Skid Mark and Double D passed by at a steady pace and made their way back to Womble up the long road out of Sugg Farm. At that point, just above the tree line, the sun began to make its way and delivered another outstanding view at AGS. Remaining PAX made their way back to Womble. Forceps proceeded forward to grab more miles en route to 10mi for the day. Great work! Also, was surprised to learn that Dauber got an earlier start this morning and helped clear the webs along the trail for PAX this morning. Thank you, Dauber.

Mary: Stretches oyo

Announcements: HSHM less than 2 weeks. U-turn next week-Standard 5 miles from Starbucks and circle backs for those looking for a few extra. Remember for the week prior to the race to hydrate…

Prayer: Dauber took us out in prayer.

Wafers

November 4, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Brexit, Deadbolt, DoubleD, Draper, Dusty, Farva, Foghorn, Forceps, Gump, H1N1, LED, Lipstick, Lipton, M4L, Nemo, Norm, Pablo, Patch, R22, Shredder, Skidmark, Slide Rule, Warbucks, Yellow Card

Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.

Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:

R22 Virgin Q

November 1, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, Banana Seat, DoubleD, Farva, H1N1, Martini, Norm, R22, Slots

R22 lost his virginity at Kenny’s Grave this morning. 10 PAX got to witness how it unfolded. Wouldn’t say it was glorious but there was a lot of sweat. The refrigerant couldn’t keep things cooled off for long. Here’s how things got heated quickly.

Warmup: Mosey around baseball field and around community center to the basketball court. SSH-20 IC, GM-10 IC, Fazio arm circles forward and reverse 10- IC, Cotton pickers with back clap 20-IC.

Workout: Mosey to start and finish line.
5 Burpees, 10 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 20 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 30 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 40 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 50 SSH, Sumo Squats, Merkins then sprints and then 10 Burpees when you get back to finish line.
Pickup the 6.
That was a total of 35 burpees, 150 SSH, Sumos and merkins each.

Mosey to flag for Mary.
Low slow flutters-20, Reverse LBC-20 WW2s 30, around the circle call out ad exercise.

Announcements: runs, csaup, wear reflective gear

Prayers: DD dad, storm victims, H1N1 friend lost his job, others unspoken

D.R.A.C.U.L.A

October 31, 2018/in Possum Trot /QIC: LED
PAX: Banana Seat, Buttwax, Cowboy, Doc, DoubleD, Farva, FedEx, Fonzie, H1N1, LED, Modify, Peeping Tom, POTS, R22, The Natural

Pax- Butt Wax, Farva, H1N1, Fonzie, Cowboy, R22, Doc, Peeping Tom, Modify, Pots, The Natural, Double D, Banana Seat, Fedex, LED

Warm Up: Mosey to Concession stand. 10 IC Good Mornings, 20 IC SSH, 10 IC 6-12in arm extensions ( for lack of name), 20 IC Moroccan Night clubs, 20 IC t claps, 10 each Fasio arm circles.

The Workout:

D- Deconstructed burpees. 10merkins, 10 in/outs IC, 10 Squats, 10 Star Jumps

Mosey to tennis courts

R -Red Barcheta. Suicide of sorts. Last court 100 SSH, 3rd court 75 Mountain climbers, 2nd court 50 LBCs, last court 25 merkin

A- ATMs. , 10 tempo merkins, 10 normal merkins

C-Caption Thor. 1:4 ratio up to 10. Situp:American hammers IC

U- Up Downs. Run in place and drop to floor on down.

L-Laney Lu”s – 5 rounds of 10 V-ups and then 10 sec plank.

A- Aiken Legs. 20 squats, 20 lunges 10 each side, 20 star jumps, 20 IC Split Jacks.

Mary:
Announcements: 6:30 practice run at Ting saturday for HSHM. 5:00 am if you want to go early. Virgin Q tomorrow at Kenny Grave
Prayer:Baby Back of Wilmington father with dementia, fedex mother in laws sickness. Safe travels for trick or treat.

U Turn BB

October 27, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, Deadbolt, DoubleD, Emeril, Foghorn, Forceps, Gump, Hotspot, LED, Lipstick, Lipsync, Mookie, Nemo, Norm, Pablo, Patch, Porterhouse, R22, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse

Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:

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