Tag Archive for: Dumbo

Rocks and Donkeys

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13 PAX overcame the fartsack and posted at Purple Cobra this AM with 5 for EC. It was a pleasure leading this morning!

EC: Axe, Full House, Redenbacher, Teacher’s Pet, Warbucks

FNGs: Not this time

Warm Up:
5 penalty burpees for a slow circle up. It was extended as New Mexico took his time joining the circle.
SSH x20 IC
Imperial Walker x10 CI
Hillbilly x10 CI
We are not worthy x10 IC
Morrocan night club x10 IC

The Workout:
2 line indian run around Harris Teeter over to loading dock with Pax grabbing 2 rocks along the say. Flair found the biggest rocks in the pile and this led to some grumbling as we were sharing rocks.

Thing 1 – Circle of pain:
Pax circled up and performed exercises x12 IC. After exercise, plank shuffle to next rock and perform merkins, increasing each stop up to 8. Exercises were:
Curls
Dodo bird (no history lesson from 187 this week)
Triceps
Shoulder Press
Ground pounder
Wonder bra
Bus driver
LBCs (just for you Dumbo)

After round 1, a recovery mosey around the Goodwill parking lot and back to our rocks for round 2. Pretty much a rinse and repeat with merkins counting down from 8 this round. New Mexico was overheard asking for a running workout, so over to Lassiter Rd for some leg and hill work.

Thing 2 – Hills and Donkeys
Mosey to bottom of Lassiter Rd hill and partner up. Partner 1 does Donkey Hydrants at bottom while partner 2 runs to guardrail for x3 per leg pistol squats and runs back. Partner switch. Once both partners completed 1 round, both run to guardrail for x10 cliffhanger merkins.
Rinse and repeat for a second round. Mosey back to the flag for Mary.

Mary:
She wasn’t here, but we found Dolly and Marge.

6” hold for the 6
Hello Dolly x20 IC
Homer to Marge x10 IC, x5 Right, x5 Left
LBCs x20 IC
Hello Dolly x10
Homer to Marge x10

Announcements:
Mudgear order – see slack #southwake-gear channel.
Sign up to Q. #QSheet
Go to a Healing Transitions workout. Tuesday 0530 or Friday 1430
187 is collecting F3 testimonies for an article in Suburban Living magazine. If you have something to share about what F3 means to you, send it by this Sunday, 8/4 to 187.
VQ at the Cobra next week!

T-Claps (Recognition):
Full House with Breathtaker.
Full House and Redenbacher for commiting to VQ’s in the near future.

Prayer:
Wallaby’s broken foot, Full House’ co-worker’s Father passed away quickly, Injured Pax

YHC took us out.

Shield Lock Challenge

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23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx 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!

Particle Board’s VQ

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20 PAX (12 for EC) posted at Purple Cobra to experience a VQ from Particle Board.

EC: Banana Seat, Redenbacher, 187, Pikachu, WebEx, Warbucks, UTI, Skidmark, Dahmer, Pablo, Full House, Lucky Charms

FNGs: None
Warm Up: Started with standard warm-up lap, warm up exercises in cadence: SSH x 30, Good Mornings x 10, Imperial Walkers x15, Hillbillies x 15, Sir Fazio arm circles 10F & 10B, 10 burpees OYO
The Workout: PAX moseyed to the Wells Fargo parking lot and found an accountability partner.  PAX were instructed to complete a Dora 1-2-3 (100 Merkins, 200 Freddie Mercury in cadence, and 300 prisoner squats) splitting the exercises between partners.  Partner 1 started the exercises while partner 2 ran out of the lower entrance to the lot and ran up the sidewalk along Holly Springs Rd to the intersection of Sunset Lake Rd and completed 5 star jumps (adding 2 star jumps for each return visit to the intersection) and then back to the lot to rotate with partner 2.  Once all reps were completed, Q had partners complete a “reverse partner’s chair”?  (pax faced their partner and performed a wall-less peoples chair, but held partners hand for balance).  Pax then moseyed to the  other side of the lot behind the building to perform a few BTW exercises.  Exercise 1: Partner 1 was in BTW while Partner 2 did diamond merkins x20, then switch and repeat.  Exercise2:  Partner 1 was in BTW while partner 2 did mickey mouse merkins x 10, then switch and repeat.  Pax then moseyed back to the circle for Mary.
Mary: Homer-to-Marge IC x 2o, pickle pounder IC x 20, side plank crunches (5 IC on each side), 5 burpees OYO.
Announcements: Check slack and FB, Meg Smile charity auction, Amazon Prime Deal on Garmin Watch for those PAX looking
Prayer: Crab legs, Double D’s family, Dumbo’s Aunt

UTI’s Paradise City Dress Rehearsal – ***Eeeaarkkk*** Is this thing on?

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EC:  Buford (2mi), Aquaman (2mi), Yogurt (3mi+Ramps after), Lipstick(3mi), YHC (2mi)

FNGs: Uh Uh… not a one

Warm Up: The nose told the PAX that the garbage was already pretty warmed over from the day before and we were reaping the benefits.  Minus the HIM that had made it out for EC, the rest of the group needed a warming so we got started.  Burpees 3x per car (3 cars) that pulled into the lot right on time but delayed the workout start just enough, Windmills x10, Merkins x20, Side Straddle Hops x20, Fozio Arm Circles (10 forward/ 10 back).

The Workout: 12 PAX counted, broken into 2 lines of 6 for an Indian Run.  The PAX moved quickly without much need for coaching to “keep it tight”, we had some elites on-hand this morning and they were influencing the tempo.  The route was set by YHC to go around the Ting loop moving from the BBall Court, up the ramp, around and past the tennis courts, and back around to the base of the ramp.  Lots of mumblechatter this morning and some dissent in the ranks about the long Indian Run.  YHC extended the Indian run my continuing past the BBall courts and added that little loop onto the main drag and back to the base of the ramp.  A Jail Break broke out after the final turn towards the ramp.

YHC handed out the instructions for what came next.  PAX were asked to use the blue foul ball signs as markers for a modified B.O.M.B.S.  (Burpees, Overhead Claps, Merkins, Big Boy Sit-ups, SSH).  Breaking out into partners for support and accountability, PAX were told to bear crawl up the ramp to each blue sign.  At each sign, do the assigned workout to spell out B.O.M.B.S. staying with your partner along the way.  Once at the top, repeat in reverse down the hill.  Swap out the bear crawl with a crab walk down to the bottom.  Plank at the end for the 6.

A very quick count-off from Aquaman and we were headed up the ramp again.  This time it was a mozy to the back lot near the dumpsters.  Quickfeet down the curb until we reached a natural stop as the curb curved.  Mozy to the next corner.  On the Mozy, more dissent from a troublesome Lipstick.  Handed him 5 Merkins for the trouble.  (I hate to discipline him but otherwise, he’ll never learn…) He answered back with Diamond Merkins.  30x Squats at the corner followed by a mozy down to the tunnel.

Now that we were tired and hot, YHC gave everyone the opportunity to pop-a-squat.  We engaged in a little contest to see who could sit in the People’s Chair the longest.  It became a bit of a spectator sport as we wound down to Aquaman and Yogurt in their respective chairs.  Ultimately, Yogurt won!  Another competition followed.  Balls-to-the-Wall FTW.  Down to two, we had Pablo and Lipstick trying their hardest not to pass out.  Lipstick took the win!

Mozy to COT for Mary.  She never shows up to Run 4 The John but Paradise City is her thang.

Mary:  EC runners were put on the spot to help round out our morning.  Aquaman delivered with Boat Canoe’s (something he picked up in the mountains over the weekend I guess).  Lipstick brought the Pickle Pounders (So predictable :-P).  Buford brought us some Homer 2 Marge (there was some happiness in the mumblechatter for that one).  Yogurt finished it off with some American Hammers.

One last competition… YHC took the win on the biggest sweat puddle.  Aquaman thought he might be a contender but admittedly he might have been a little dehydrated after the weekend.

Announcements:

  • Meg’s Smile Auction.  Check-in on the volunteer opportunities but otherwise make an effort to show up.  It’s a good time with a good cause.
  • Margarita 5k event was mentioned – https://www.eventbrite.com/e/raleigh-margarita-madness-5k-run-tickets-54114664418/amp
  • Chat about form over reps.  It should be cool to have someone point out an issue with form to you, you cant always see these things yourself and its better if you can work to correct it rather than risk injury.  Plus, if you do it right – the workout should be better and better for you too.
  • Some folks are thinking of heading to Atlanta following BRR to meet-up with Crablegs at his final game on the tour.  Hit Slack to dig up more details and to confirm who is going.
  • PAX in attendance – if there was something more that I missed please let me know and I will update the post.

T-Claps (Recognition):  Nothing was put out there today per se…  I’ll send T-Claps to Abe who was getting it done out on the road today.  Great work Abe!

Prayer:  Crablegs on his Baseball tour for ALS, DoubleD – think of him today as he delivers his father’s eulogy

They let Midget Q Ivan

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YHC knew he had a lot left in the tank but his son’s and 6 others commitment to get a 5 pack w/ EC and 2 for fritter drive him out of bed-
Love a little chit talking amongst others- kept my distance this morning-
Picked up yellow card- damn it is a 33 minute commitment was running few minutes late dropped him right behind Buford and told him to #getafterit- turned around to check the facilities at hunt center for lucky charms- since he was out of town – asked if would do him a favor- they were slacking – doors to bathrooms were propped open- unreal.
17 pax were already gathered- took few kettle bells out ‘tomater’ and planted the F-3 flag and glad site Q has a F-3 flag after being a site Q for over a year. Thanks Pablo.

EC: Dawgpound, Pikachu, Emeril, Shamwow!, Buford, Dahmer, Pablo, Dumbo, Yellow Card
FNGs: None
Warm Up:

530- and Emeril warms us up with 5 exercises and YHC takes over- little jog around the lot-
Stretches-
Left/ right 10 count
Shoulder stretch – kid cracker fav
Michael Phelps
Towel ringer

The Workout:

Main event-
1st set-15/10/5
Squat
Squat/ curls 4 girls
Squat/ curls 4 girls thruster
Over head
Triceps extensions
Suitcases right n left

Sun was coming out so we jogged and moved the kettle bell for better view- YHC instructed all to look enjoy the sun so may be they will not feel the pain-

Next round 15/10/5
Ww1
Low slow flutter
Turkish get ups
Curls right left

Pax were really loving the Turkish get ups. Ran a lap and half way thru ran back wards to view the sun- good call

Soccer drill- quick feet on kettle bell
My favorite ABSOLUTION
Asked BS to help out w/ cadence for last 7 (15 total)
All the time we had

Mary:
Announcements:

Sasquatch 7/27
Bourbon bourbon/ meg smile

T-Claps (Recognition):

SlideRule

Prayer:

Crablegs
John Deere
Emeril’s dad
Dumbo to find energy and do a good workout and not be soo sad about vacation is over

Midget’s Words of Wisdom:
It has been a fun week and 4 more Q’s to go – thanks for putting up with my chaos.

Aye.
M4L

5th Q of the Week

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Thx for a late text from Lipton that alarm was set n syitg.. I always cherish my time conversation with this guy, man is regimented and buttoned up- texted Emeril if he can grab yellow card- of course he complained bitched n moan about getting no sleep but like always he did pick yellow car. Thanks
Pre blast n got some folks fired up/ scared but full disclosure- we were mostly using our feet- and YHC always loves Disney-
Pre Murph- with my man Lipton- he was waiting we chatted a bit and ask if South Wake was bringing beverages as part of workout?😉
Started the run and 1/2 way thru the great conversation YHC had to pull lipstick n go behind the bush-
Carried on with the Murph and some deep life conversation- very impressive to do pull ups while bar is swinging.
Ec runners start showing up-

EC: Warbucks, Yellow Card, Emeril, Dawgpound, Buford, Katniss, Pablo, Dumbo ( oh never mind) he needed a EC rest 🙂  Dawg thinks Pikachu was there, but not sure.

It is main event time – got 21 dudes waiting to #getafterit
We go for a mosey around the circle and we do count off and by that time we saw this dude and of course said hello and said come on join us and 1st he hesitated but just jumped in- well now we have 22- time to circle up and disclaimer.
Promised him- #neverleaveyouwherewefoundhim

We were running stoping to pick up the 6th n making our way to #turkishgetuphill- just named that hill n Jamison
Exersice in the way-

FNGs: Yellow Submarine
61 yr young about to get married- lost his wife if 35 yrs – dog of 20 yrs- writer- May be he can help midget ( got his work cut out)- worked for beetles for 15 years #submarine

Warm Up:

Side Straddle Hops
Quick Feet
Merkins

While doing merkins created 4 groups of 5 runners for our Indian run and also reminded all pax to have inside voice
And wait for further #wawd at the stop sign.

As we are running towards tukishgetuphill- another ‘emil’ runner
Told him 2 join n he said sure.. well 2 dudes just by leaving the compound.

Bottom of the hill- Pablo read him disclaimer- every time we stopped 10 front jumps – Pikachu called them

The Workout:

4 groups of 5+
2 groups go left when you meet the group coming from other direction perform
10 frog jumps and #turkishgtup
Make a left on Wesley ( emeril) not that hard no chaos-
Do not leave 6th behind push ur self on Indian run – very simple but effective

We did 2.5 laps – pax were gassed/ oxygen was low/ mask were ordered/ used/ pax were using fng n cotters as excuses to slow down but guess what ?? We all got what we put in- just like life.
T claps to fng submarine and dead bolt to keep his dbshuffle going.
Gathered back at stop sign I hear few guys/ think they were tired-
Midget 11 mnts let’s head back
Carpex mumble chatter
Yellow card- 1 Indian run-
No guys- we have time and we are using every darn minute-
4 mail boxes 3629- Indian run as hard as u can and 10 Turkish get ups-
Emeril n pickachu team only did 3 mail boxes- oh well
Back at the bottom-
Indian run back to the flag- few stops to pick up the 6th ( squats/ frog jumps)
Come to the very bottom- face each other 10-11 on each side and perform squats-
Jail break to the flag-

Mary:

Coffee was for pickachu
We lost Emil ( lime) he had to head back but warbucks stalked him and posted we should nag him back to f-3

22 were there and 2.75 miles were covered and some went home and napped-

Announcements:
T-Claps (Recognition):
Prayer:
Crablegs
John Deere
Emeril’s Dad

Quote: Life is hard but it is harder when u r stupid and around stupid ppl- Yellow Submarine

Peeling the layers of the onion

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Skidmark was scared so he did the right thing by not posting in the gloom- Midget has been at this f-3 thing for almost 4 yrs now and 1st time been consistent with exercise. Thanks for this great group of guys that keep me motivated, engaged and accountable.

Pax of 20 showed up and Flanagan was looking for an easy Q by Dumbo but was told by UTI that Midget had the Q.
Disclaimer was read.

FNGs: Welcome Tetanus!

EC: M4L, Yellow Card, Emeril, Pikachu, Dawgpound, Cowboy, Pablo and Dumbo (rolled in hot at 0517 due to too much bourbon)

Warm Up: There was none.

The Workout: We took off right on time and carried on where we left on Saturday(Whiplash). Stopped at the first turn off at Ting and divided into groups of 4 for Indian Runs. 9 burpees were performed while PAX got in the 4 man Indian group. The goal today was to get to know the small group and what kind of impact f-3 was making in their everyday life. Each time we stopped, until we came to main event ‘Arctic cooler’, we did 10/10/5 (squats/hand release merkins/ burpees). There were 5 stops along the way.

We lost Dumbo and t-claps to Lipstick for staying with dumbo (too much vacation bourbon).

Main event was a 0.41 loop where 2 guys go in opposite directions and perform patty cake merkins when they meet. We did this until 6:17. Chips / Yellow card/ Banaseat/ Poponski called a few Ab exercises while we waited on the 6th.
Indian run with your group back to the flag-

Mary: 45 low slow flutter/ 10 absolution

Announcements:
Sprint next Saturday –
Sasquatch- clown car- Emeril is doing it 7/28
Meg smiles- need more dudes for 22nd and wear f-3 gear
Bourbon raffle till 20th- why not- so far $200

T-Claps (Recognition): Lipstick for waiting with Dumbo.

Prayer: Pickachu’s wife, Crab Legs, Liquid Force doing better after being stung on Friday

It has been fun ride and thanks for all the help/ ear/ accountability and many laughs over the last few years. This truly is more than A workout.
M4L

My dog ate my homework… 6/29 U-Turn

/in /by

FNGs: Nope
Warm Up: Reg-U-Lar
The Workout: Well, this is so late 6/29 Credit is due…..I really just wanted to make sure that everyone got credit for their efforts!
Mary: Nope.
Announcements:
T-Claps (Recognition):
Prayer:

Form and Function

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I was excited to Q today.  I recently purchased Onnit Kettble Program and decided that we need to work on form at Ivan.  We don’t always have to have an extremely intense workout and we need to work on form from time to time.  I woke up early and ready to go.

On the way to the workout I saw a Black Bear.  I knew today was going to be a good day.  It was just outside the twelve oaks entrance on Green Oaks.  Close to where Cowboy works.  I hope he is enjoying is time off.

I arrived for EC and what do I see.  Dumbo ready to leave Dawg in the dust.  Lucky driving a non company truck, Dahmer looking ready to get after it.  As always there was Pikachu’s SUV, but no Pikachu.  It must be tough trying to run 5o plus miles a week.  Sleep in not a priority for that man.  Before we left 187 came to show us how it is supposed to go down.  We began the EC trip leaving the Ivan parking lot.  As we approached Cletus parking lot SlideRule and a shirtless, but not vestless, Banana Seat greeted us.  Enough about them they didn’t attend Ivan.  We ran up Stinson and Dumbo and Dawg made a left and everyone else made a right.  As Dawg tried to keep up with Dumbo he started to fall behind.  Then Dumbo probably did one of the shortest pick up the six in F3 history.

We then saw Bullseye and Aquaman on the baseball field looking at the ISS.  As Dumbo slowed down to stay with me we finished the run with a couple of moments to spare.  It was time to work on form and function.  I did not see Axe running but he looked sweaty so he must have been out there.

Also I noticed ShamWow!!! was back in action which is nice to see.

EC: Dawgpound, Dumbo, Pikachu, Lucky Charms, 187, Dahmer, Bullseye, Axe

FNGs: Nope

Warm Up:

Bounce
Hinge
Torso Twist
BackStroke
Midget Hugs
Mid Back Stretch
Leg Swings

The Workout:

20 Second Hold Horn Split Squat Each Leg
10 Reps Horn Split Squat Each Leg
20 Second Hold Split Leg Row Each Arm
10 Reps Split Leg Row Each Arm
20 Second Hold Quarter Squat
10 Reps Quarter Squat
20 Second Hold Assisted Waiter Press Each Arm
10 Reps Assisted Waiter Press Each Arm

10 Reps Horn Reverse Lunge Each Leg
10 Reps Row Each Arm
10 Reps Half Squat
10 Reps Strict Press Each Arm

10 Reps Horn Planted foot Lunge Each Leg
10 Reps Across Row Each Arm
10 Reps Full Squat
10 Reps Bottoms Up Press Each Arm

20 Second Hold Horn Split Squat
10 Reps of Pax choice in the Lunge Series
20 Second Hold Split Leg Row Each Arm
10 Reps of Pax choice in the Row Series Each Arm
20 Second Hold Quarter Squat
10 Reps of Pax choice in the Squat Series
20 Second Hold Assisted Waiter Press
10 Reps of Pax choice in the Press Series

20 Kettlebell Swings

Mary:

Mini Turkish Getups
Reverse LBCs Bell over head
Homer to Marge Bell over head
Cat/Cow
Downward Dog
Pigeon Pose

Announcements:

Fourth of July convergence.  Sounds easy.

T-Claps (Recognition):

New Fritter leader!!! Pikachu has now surpassed Dawgpound, Pablo and Dumbo in the most Fritters

Prayer:

All unspoken
Those injured