PAX of 9 (+ 2 runners who joined us for COT) at Paradise City waited on our Q to show up. Expectations were @LED would be leading us. Apparetnly there was a communication mix-up and @Cupid was actually supposed to run PC. Regardless neither of them showed up so YHC took it upon himself to lead his favorite AO. The PAX knew there would be running involved and they weren’t disappointed as we logged 3 miles doing the Nickel challenge. Snap won with 6 repetitions. Lucky tacked on 5.
FNGs: None
Warm Up: Jog around the soccer fields. SSH, Good Mornings, Windmills
The Workout: Nickels: 5 burpees at bottom of the ramp. Run to corner near tennis courts. x5 deconstructed merkins (5 wide, 5 normal, 5 close). Run back to ramp. Rinse and repeat as many times as you can.
Mary: 5 Burpees for Seabreeze being tardy. Some Core and Stretching work
Announcements: See Slack
T-Claps (Recognition): N/A
Prayer: Dumbo took us out
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Emerilhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngEmeril2019-09-24 15:54:322019-09-24 15:54:32Where's LED? I mean Cupid? Ah hell. I got this Q
This morning 14 Pax gathered for some new and some legacy Purple Cobra site exercises. YHC started this site 1 year ago on 9/25/2018 and for the next 5 months or so led multiple beatdowns. Some of these were revisited today for the 1 year site special. Thanks to all who attended!
FNGs: None Warm Up: The usual warm up lap out and through the Cobra Sunrise Strava Segment and then back down into the parking lot near the apparently new flag location near Warbuck’s truck.
Circle up for:
Good Mornings ICx10 (done South Wake Style, YHC’s misses this way of doing it)
Hillbillies ICx20
The Windmill ICx15
Merkins OMDx20
The Workout:
We formed 1 long line for Railroad Track Indian Runs: The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached. The name derived from the pax looking like Railroad ties as you continuously hop over one another.
There was various mubble chatter about how long we would do said movement. We did it all the way to the hill near Planet Fitness.
At the bottom of the hill we did 7’s starting with 6 WWIIs at the top and 1 Peeping Lipstick at the bottom. This is still technically not a Turkish Gettups (most PAX’s favorite)
Mosey over to the guardrail behind Jiffy Lube and partner up. Partner 1 did Mountain Climbers until Partner 2 finished 10 OYO of D, E, and D. Flapjack and then repeato minus 2 each set.
Mosey over to the loading dock behind the dry cleaners. Parter 1 did Pickle Pounders ICX20 while Partner 2 did BTTW. Flapjack and then Partner 1 did LBCs ICx20 while Partner 2 did People’s Chair.
Form 2 Indian Run lines for a Bataan Death March back to the old flag spot.
We then circled up. YHC pulled out his Bose Speaker to play some Tumbthumping. Every chorus we did what resembled a Turkish Gettup with SSH done during the verses.
Mary: American Hammers, Homer to Marge, Pamela Anderson’s Announcements: Picnic thingy 10/12, Grow Ruck T-Claps (Recognition): EC by Warbucks, Axe, and 187 Prayer: Unspoken
YHC took us out.
It’s truly been an honor to lead and workout with you fine men over the past nearly year and a half. As I relocate again, this time to Raleigh, I will always think back to my roots and all the awesome memories made down in South Wake! SYITG!
PT OUT!
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Peeping Tomhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPeeping Tom2019-09-24 14:32:282019-09-24 14:32:281 Year for Purple Cobra as a Site
FNGs: None Warm Up: SSH x20, High Knees, Wide Knees, High Knees, Butt Kickers, Daisy Pickers x10, Frankenstein x10, Stretching The Workout: The U-Turn. Nothing Fancy, well, except for some conversation into mile 2. Bits and pieces were picked up by YHC from the PAX just ahead but what I picked up was that @Aquaman is a Meat eater… I’ll leave that right there. Little did we know that @Redenbacher was having a DNA retention issue. The pictures explain it all, but maybe @Aquaman smelled blood in the air??
Reminder: Always tape your nips.
Mary: Announcements: T-Claps (Recognition): All PAX, YHC noted that for the first time in awhile that most of the pack was pacing together. It was awesome to watch and so many 6 pick-ups and guys just staying together. Well done. Great morning! Prayer: Bernie, His M and Family. All those running BFC that day (@BoyGeorge), Shredder and his family
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00ShamWowhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngShamWow2019-09-24 06:48:402019-12-30 16:16:37Always Tape Your Nipples...#Meateater
Solid TBD beat down by @Double D this morning. @Doc – still recovering – is pinch hitting on this backblast and will no doubt miss some details, but let’s roll.
First nice cool morning of fall. 13 HIMs gathered, waited patiently until 5:30 for The Natural (HC – must’ve had a flat on the way over), then got busy.
FNGs: Yes! Welcome @Felix, son of @Sprinkler
Warm Up: Smurf jacks (knew he was serious when this was his opener), Moroccan Night Clubs, Imperial Walkers, Fazio Arm Circles, Hillbillies, Burpees, Brokeback Durkins, probably other things.
The Workout: DD kept us moving. To the best of my recollection:
Stage 1: Four corners at the tennis court. Corner 1: 5 burpees, Corner 2: 10 hand-release merkins, Corner 3: 15 star jumps, Corner 4: 20 prisoner squats. Bear crawl between each station.
Stage 2: Mosey to picnic tables beside Hunt Center for Coyote Ugly (wheelbarrow pushups on the ground, on the bench, and on the table, hand-walking up and back down each time). Rinse and repeat.
Stage 3: Mosey to grassy hill of pain. Crawl bear down, bear crawl up stairs. Repeat in reverse direction.
Stage 4: Typewriters on the fence, with multiple sets of merkins
Stage 5: Burpees
Stage 6: BTTW with Australian mountain climbers
Stage 7: People’s chair with wonderbras
Stage 8: Partner wheelbarrow up and down steps
Stage 9: Mosey to shelter for 20 irkins, derkins and dips
Stages 10, 11, 12…..Various and sundry other painful things that I’m forgetting or have intentionally shuffled to my subconscious
Mary: LBCs, pickle pounders, other abdominal exercises
Announcements: See Slack and FB. The Natural continues our theme month at TBD next week
T-Claps (Recognition): Welcome Felix
Prayer: Many spoken and unspoken
https://i0.wp.com/f3southwake.com/wp-content/uploads/2019/09/DoubleD.jpg?fit=225%2C225&ssl=1225225Dochttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDoc2019-09-18 13:47:362019-09-18 13:47:36That's one ugly coyote
For the first fitness test we had 25 Pax. This one 9 Pax. 2 pax for the first time. Nice job setting the benchmark Yogurt and Master Shake. Surprisingly most pax took a small step backwards. The summer test, must have been a nice cool day.
Lipstick was there for EC, which he was out running so was he really there? Then he showed up at CoT. The main is training for a Full Marathon. Great job getting out there and running. I know I wouldn’t want to be doing all that running. I wish Lipstick the best of luck training and running his first full. I imagine there to be many more in his future.
Yoga EC:Dawgpound Dumbo EC: Lipstick, UTI RAMP EC: Yogurt, Katniss, Cowboy, Wiggly, Dawgpound FNGs: None Warm Up:
Circled up for the Following:
Fazio Arm Circles off course forwards and backwards
Good Mornings
Frankenstiens
Hillbillies, but I fooled everyone by doing Imperial Walkers.
Imperial Walkers
Boy I should do this thing the day of. I’m having troubling remembering this stuff. 🙂
The Workout:
Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.
15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap
1 Lap will be around 2 parking medians. We left the basketball court and made a left.
Then down past the cars and made a right. Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.
Mary:
We where too busy adding up scores for Mary. Maybe next time.
Announcements:
Picnic October 12th
T-Claps (Recognition):
Congratulations to all who did the Paradise City Fitness Test. Awesome job Katniss improving the most.
Prayer:
Shredder
All Pax with injuries
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dawgpoundhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDawgpound2019-09-17 11:10:242019-09-17 11:10:24Katniss Most Improved
At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.
FNGs: Welcome Side Piece, Smokey, and Swanson!
Warm Up: SSH x20, mountain climbers x20, good mornings x20
The music was fantastic choice this week. I have already been contacted by numerous Pax for the playlist so here it is:
EC: Chips (I think), Mookie, Pablo, Buford, Particle Board, Katniss Yoga EC: Dauber Emeril Dawgpound FNGs: Maybe next time Warm Up:
Side Straddle Hops
Imperial Walkers
Hillbillies
Fazio Arm Circles
Good Mornings
Frankenstien Kicks
High Knee Pull
The Workout:
3 Turkish Getups Each Arm
7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers
At this point a challenge was laid. If all the pax could do two minutes of Low Plank with see saw then we can remove one exercise from the circuit.
Well we all failed. It was then modify for the last 30 seconds. I think we failed again, but I was feeling generous. The pax decided on no Turkish Getups.
7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers
At the end of this round the exercise was Mountain climbers. Like the ones we did in high school where the foot moving forward actually touches the ground. Though looking at this video that isn’t what see is doing. I guess I was taught incorrectly in school.
When doing it the Dawgpound way it makes the exercise a bit harder. Well we failed here too. Couldn’t muster two minutes. I was though feeling generous again. The pax decide on no Mickey Mouse pushups. I don’t know why they didn’t choice Turkish Getups again.
3 Turkish Getups Each Arm
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers
Mary:
Mini Turkish Getups
LBCs
Homer to Marge
Some Yoga stretching
Downward Dog
Hip openers
Pigeon Pose
Runners Poss
Have a nice Day
Announcements:
Paradise City Fitness challenge
October 12th Family Picnic
T-Claps (Recognition): Prayer:
All Pax in recovering from BRR and Stair climb.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dawgpoundhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDawgpound2019-09-15 13:38:452019-09-15 13:38:45What a Playlist!!
Warm Up: Lap around building, 5 burpees OYO, SSHs, daisy pickers, 20 plank jacks on your own, merkins x 15, fazio arm circles forward/backward/forward/backward, 8 burpees OYO.
The Workout: Mosey over to adjacent shopping center, bottom of steep hill. Partnered up for Dora. One partner did AMRAP of exercise while other partner ran up hill.
Exercises: 200 dying cockroaches, 400 American Hammers, 600 LBCs.
Mosey back to start for Mary.
Mary: 5 burpees OYO, plank hold for 10 count from each PAX, following exercises all in cadence: LBCs x 40, Freddie Mercury’s x 40, Dying Cockroaches x 40, Freddie Mercury’s x 40, LBCs x 25, Homer to Marge x 25, LBC’s x 25
Announcements: 9/11 stair climb tomorrow, Convergence lunch this Friday 9/13, South Wake picnic 10/12
T-Claps (Recognition): BRR guys for getting out there and getting the legs moving (UTI, Emeril, Dawgound, Sham Wow, Warbucks, Dumbo)!
Prayer: Injured PAX
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Coal Ashhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngCoal Ash2019-09-10 09:06:422019-09-10 10:52:01I thought we were working our abs?
Warm Up: There was some stretching and some sick burns being batted about between Peeping Tom and Lipstick. These two…
The Workout: AKA 1st F – A 3.5 mile fellowship run that had been piloted by Peeping Tom (or PT as some like to call him). People that live along this route may want to consider their current security and window covering situation as Tom has repeated this path a few times now 🙂 We proceeded along the red line in the image. For the first mile there was some continued back and forth between PT and Lipstick followed by some mumblechatter about how much we were all suffering. All of our food choices were poor leading up to this 7:15pm run. With heavy stomachs and some cautious moments we pressed on.
About a quarter of the way down to Crossway portion of our run Lipstick happened upon a favorite hill of his – Creekvista Dr I believe it’s called. You may remember it from a previous R4TJ that he Q’d. He lead the charge off the red lined path down said hill, Pikachu followed, PT, Cupid, and YHC shrugged and proceeded down the pre-agreed course. There were still 2 Fs to tackle this evening and we have plenty hills awaiting us for BRR. As we neared HomeGrown Pizza, Pikachu caught us and soon after that Lipstick. And now, a word from our sponsor… HomeGrown Pizza, Official Sponsor of the F3 SouthWake BRR 6-man team
Mary: Let’s steal this section for the 2nd F portion of our evening. The runners returned from their 1st F to commence 2nd F which started in the Parking Lot as we discussed the merits of running/not running the week leading up to BRR. As we cooled off and YHC stopped sweating (sort of) we moved the conversation indoors and ordered some drinks. The 2nd F continued on until we transitioned into 3rd F. Which admittedly didn’t happen right at 8pm with the scheduled start of Q-Source. Pablo and our 3rd F Q Dumbo arrived and with the we extended 2nd F as we welcomed them to the table.
At some point we managed to get “serious” and start our 3rd F through Q-Source. The content this week was definitely conversation provoking and the PAX on-hand did a great job of teasing out the nuance of Exhortation. You see exhortation looks and feels alot like any other form of encouragement but there are some specific differences in terms of having experienced a challenge (or something pretty similar) before pushing someone else to overcome it or move through it. Empathy is key and avoiding the role of dictator is a must. Great leadership by Dumbo through the content. This guy is always on point.
If you guys arent Q-Sourcing, give it a shot one of these weeks. Dont worry about being behind or even if you havent read the current weeks content, it doesn’t matter. It’s worth-while just being in the room and thinking through these concepts week on week.
Announcements: Oct 12th Picnic, 9/11 stair climb
T-Claps (Recognition): Dumbo – moving us through QSource every week. Staying on top of the content and always keeping the conversation spirited and collaborative.
Prayer: Those in the path of the hurricane. BRR participants. Noah’s Ark and his wife Michelle
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2019-09-03 11:39:062019-09-03 11:56:31We Gave All The F's
FNGs: Not Today Warm Up: A few jokes were being thrown out as we huddled before the workout. YHC didn’t take them lightly, so we Mosey off for a quick 0.7 Mile loop. YHC wasn’t impressed with the effort on the run and called out 34 Burpees OYO to get things started! Circled up for SSH x34, Moroccan Night Clubs x17, hold squat for seal claps x17, right into Monkey Humpers x17. Mosey to back side of HT The Workout: We continued where we left off yesterday with the shoulder burn and found some wall on the back of HT. People’s Chair until PAX brought it in. BTW hold for 10 seconds, shoulder tap BTW x10, hold BTW for 10 seconds and then shoulder tap BTW x10. We rinsed and repeated! Mosey over by car wash to find some rail. Erkins x17, Derkins x17 Dips x34, Rinse and Repeat. Next we mosey over to the Goodwill lot for some Empty Wheelbarrow Doracides. We got into groups of 3. 2 Pax did Empty Wheelbarrow suicides using 5 parking spots (Think of a crab walk wheelbarrow 🙂 ) While the 3rd pax of the group worked on the Dora 100 Merkins, LBC’s & Squats. Upon completion I told the PAX about YHC and Peeping Tom’s exercise that made the F3 exicon, the Peeping Lipstick. We did 10 Peeping Lipsticks OYO to commemorate the induction into the Exicon (Think Turkish Get up Star Jump) Mary: Mary was given a nice 9 minutes this morning for some Abys work. We did various excercises from our six and plank position. We ended with American Hammers x17 and my favorite Diamond Merkins x17 Announcements: Picnic October 12, 9/11 Stairclimb 0545 T-Claps (Recognition): All Pax for dealing with YHC the last two days! Prayer: Crablegs and his family, Noah’s Ark family and wife Michelle, Pacman, Emeril’s Family
Honor to lead the last two days Men! Looking forward to more
Lipstick
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Lipstickhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngLipstick2019-09-03 06:55:592019-09-03 06:55:59You got Jokes? I got Burpees!
