Tag Archive for: Dumbo

Uncle Rico Meets Paul Bunyan

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It was YHC’s 3rd Q of the week and what better place to wrap up a 5 pack birthday week than back down at my roots in South Wake!  We had one FNG, Galaxy (soccer fan who’s from LA), and a visitor YHC’s coworker from JOCO, Bunyan.

FNGs: Galaxy (Tina if he ever forgets his name)
Warm Up: Circle up immediately on the spot for the following:
SSH ICx53
Frankenstein Kicks ICx15
Turkish Getups 10 OYO
Daisy Pickers ICx15 (I’ve literally never called these but we needed a breather)
Turkish Getups 10 OYO
The Workout: Mosey over the top of the stairs and partner up.
Partner 1 – LBCs
Partner 2 – Run to the bottom of the stairs and then Bear Crawl up the stairs with merkins on the steps
Flapjack, Repeato

Form 2 lines for Indian Runs Das Loop Style (something I picked up in Wilmington on Monday)
Last man does a double weave to the front.  We did this over to the lower parking lot.

At the lower parking lot keep same partners for half laps around the pickle for patty cake merkins.  First lap was 1 each side, then 2, then 3, on up to 5.

Form the 2 Indian Run Das Loop Style lines again and head back to the big soccer field near the flag.

At the soccer field we did back planks on the end line.  When YHC said GO! PAX sprinted to the midpoint and did 2 Turkish Getups and then Moseyed to the other end.  Repeato back each time increasing by 1 Turkish Getup until we got to 8.  At that point we started from Back Plank and sprinted to the end with no pausing for TGs.
Mary:  PAX called out various exercises ICx15:
Diamond Merkins, Low Slow Flutter, American Hammers, and some others that I can’t remember right now.
Announcements: Sasquatch in ENC (talk to Pikachu for more details)
NEW BETA AO – 7/3 at Crowder Park 0530
Night Train (talk to Lipstick or anyone in Carpex other than YHC for more details)
T-Claps (Recognition): EC: Lipstick, Dumbo, Pablo, Galaxy, Mookie, Pikachu
Mookie on his 6th workout of the week with Breathtaker
YHC on his 5th workout of the week for a 2nd straight 5 pack, and 3rd Q of the week
Lipstick for showing up to a workout that Peeping Tom was at
Prayer: Crab Legs Ballpark Tour, those healing, unspoken

 

Guys – as always it’s a very special pleasure coming back down to visit, let alone Q.  I enjoyed it!

A trip to the Five & Dime

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23 HIM’s posted in the gloom at the Trot this morning for a little arm work with a little gray block of cement!

FNGs: None

Warm Up: Led by FedEx – 5 burpee penalties were doled out to all pax who showed up to run EC while remaining pax held squats, SSH, Good Mornings, IW, Hillbillies, Michael Phelps, Fozio AC forward / reverse all in cadence. YHC added an additional 5 burpees in honor of Puddles who had requested on Tuesday that the pax perform burpees on his behalf since he had to return to his new abode in Beaufort, NC. We miss you Puddles!

The Workout: Two year F3 anniversary for FedEx and Double D who co-Q’ed a trip back in time to the days of the local Five & Dime. Cinder blocks were conveniently placed across the parking lot and Pax were instructed to push, pull, drag, or get cinder block anyway they so chose across parking lot to tennis courts without block leaving the asphalt. Once inside all Pax lined up at one end and a series of sets of 5 & dimes were called by YHC across the courts of curls for the girls, overhead presses, uneven merkins, blocks around the waist, rut rows, box jumps and plank jacks on blocks. At each end FedEx called an exercise with or without blocks of balls to the wall, mountain climbers on blocks, LBC’s, American hammers, wonder bra’s, etc, and then the series of 5 & dimes resumed back to the opposite end of courts. After a several trips to the Five and Dime blocks were then carried back out off the courts to be pushed, pulled, dragged back across the lot to YHC’s truck to be loaded up for another day! An audible was called for 10 burpees OYO after loading up the blocks.

Mary: Led by FedEx for a series of LBC’s, American hammers, pickle pounders, Homer to Marge, WWII’s

Announcements: Both FedEx and YHC expressed our thanks for this group of friends who inspire and challenge us here in SouthWake. YHC encouraged the Q’s to mix up their workouts by adding whatever they so choose and to think outside the box like assigning penalties to those who performed EC. Yoga tonight at Snap Fitness, Deadbolt’s & Gump’s 5 year anniversary Q at Womble on 7-19-19 – don’t miss it! The Arena workouts every Friday at 2:30 PM – try to do our best to give back to those men at Healing Transistions

T-Claps (Recognition): Mookie sporting Breath taker this week. Strong work Mookie!

Prayer: Robinson family whose husband/father very recently suddenly passed away, Noah’s Ark’s wife FedEx led us out in prayer.

Rise of the Dodo Bird

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20 Pax showed up for a beatdown by YHC after a week of being downrange. It was good to be back in the gloom with these HIMs and this morning was no different. A strong crowd for EC on a hot and muggy morning, the definition of gloom. Breathtaker made an appearance after the reassurance that running was not the focus of the morning. There were chafed nipples, a malfunctioning light vest, and a Skidmark. As 0530 hit, with no FNGs and 1 self proclaimed Kotter, we were off

ECEC: Warbucks, Skidmark, Redenbacher, UTI
EC: Warbucks, Skidmark, Redenbacher, UTI, Axe, 187, Plex, Dahmer
Skins: Skidmark, UTI, Warbucks

Warm Up:
SSH x30 IC
imperial walker – 10 IC
hillbilly 10 IC
squat 10 IC
sir fazio arm circles 10/10 IC
moroccan night clubs 10 IC
seal claps 10 IC
overhead claps 20 IC

The Workout:
Everybody was warm, so we moseyed to the Path to nowhere for:
People’s chair – 5 count by pax. This took a really long time, resulting in mumble chatter about partner leg massages and 187’s strong legs from carrying so much weight around.
Ascending testicles – 1 round
mosey to better wall for round 2

Mosey To loading dock grab 2 rocks
Curls were done while the 6 arrived

Circled up for 2 rounds of:
Overhead press
Triceps extensions
Dodo bird – 187 gave history of the dodo bird
Curls for the girls

This circuit was going pretty smooth, but got way off track when 187 gave Pax a history of the dodo bird. Apparently they are extinct, can’t fly, and ate rocks to digest berries. Pax stopped counting, so many dodo birds where done until we got to a 15 count. This mumble chatter approached Carpex status.

With tired arms, we moseyed to guard rail for 2 rounds of:
Dips
Derkins
Underdogs

Mosey back toward start, stopping at far end of lot. Pax grumbled when YHC told them to partner up based on leg weight. We
Wheelbarrowed back to start with burpees when switch, increasing each time.

Mary:
With Mary awaiting, we moseyed back to the flag where Dahmer led the following while I retrieved my phone:
LBC
LSF
Freddy Mercury
PicklePounder
Homer to Marge

Announcements:
See social networks.
1776 convergence on 7/4
Umstead trail run

T-Claps (Recognition):
Redenbacher with lots of good work lately. Keep it up and you’ll get that sub-2 half in November.

Particle board on his ability to avoid Qing a workout. Hope to see you leading one soon.

Prayer:
Crablegs on his journey to all MLB parks making memories and spreading awareness for ALS.
Follow him here: http://challengelarry.org
Unspoken and injured PAX.

Butt holes and shoe holes but no squat holds

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FNGs: Cobbler

EC: 187, Axe, Chips, Dawgpound, Dumbo, Emeril, Lipsync, Liquid Force, Pablo. 3 other PAX did some form of EC – Sidmark was out when YHC arrived at 5:05. M4L and Pikachu both ran from home to Ting.

Warm Up: 10 x Good Mornings, 30 x SSH, 10 x IW/Hillbillies, Bat Wings (10 arm circles forwards and 10 reverse, 10 seal claps, 10 overhead claps, 10 seal claps).

The Workout: Scout run to the green way across the street (1 mile there). The PAX were unfamiliar with a Scout Run and apparently YHC isn’t good at explaining thing because this was a ball of nonsense running through the neighborhood. The idea is that we form a LINE and the person at the front sprints as far as they like and then returns to the back of the LINE. We will try this again!

Launching from the top of the cul de sac we did Triple Nickle. PAX perform 5 big boy sit ups at the top of the hill and then run to the bottom and do 5 burpees. Rinse and repeat 5 times. A small group of PAX finished early so in lieu of a squat hold they did a 6th round. (1.2ish miles on the hill).

Mosey back to the parking lot to see if the hot chick Mary was going to be there today. It wasn’t in the cards again but my suspicion is that the high humidity had her hair all frizzy and she didn’t want to come out. Perhaps something else came up. Either way, we have a few minutes to kill before we name the FNG.

Mary: 20 x merkins, 30 x homer to marge, 30 x American hammer, 10 x boat canoes, 20 x merkins

Announcements: Take it to the interwebs!

Prayer: Chips has a co-worker that recently had a heart attack. He was sort of in decent shape but not too good. The comparison to Emeril was made.

As we are closing out a couple of PAX revisited elementary health class to remind us that we all have a hole in our butts. #OnlyInTheGloom! The FNG had a rather used pair of shoes on today resulting in the name Cobbler and thereby saving Schnuckles for the next unsuspecting FNG.

It’s always an honor to lead you men. I’ll try to do better next time!

I Only Have One Pace

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Today was all about interval training. Q put the Pax through several interval runs at which he was quickly informed by several that “I only have one pace.” Overall, the group covered about 5 miles.

Two for EC: Redenbacher and Skidmark

FNGs: None
Warm Up: YHC encouraged everyone to warm-up OYO before we got started but if you want to identify a warm-up it would 1 lap around Ting in 4 or 5 man Indian Runs.
The Workout: After the Indian Run mosey Q called out a location and a pace with which to run, once at location they turn back for the six.  At the stop sign below the basketball court Pax ran at half marathon pace to the stoplight.

After the intersection Pax ran half marathon pace up the hill in Bridgewater. Repeated 2x but on the second once Pax crested the hill they ran at 10K pace to the first road on the right.

Two runs at 10K pace up the hill within Bridgewater to the stop sign. Second one crested the hill 5K pace to the bottom by the Red warning flags. Pax ran three times back up the hill at 5k pace and ran recovery pace to the bottom. Last one up we picked up the six. From the peak of the hill in Bridgwater we did a progression of 1/2 marathon pace to the bottom at the hard right of the EC route, 10K pace to the powerline road, and 5k pace across that road to the end. Circle back for the six.

From this location two group indian run back to Ting with a jailbreak call at the intersection of Main St.

Mary: Some light stretching.

Announcements: Bring water if you need it.

T-Claps (Recognition):

Prayer: Be safe when running. More likely to die running a 5k than a half marathon. Know your limits and modify when you need to.

Dumbo took us out.

 

Purple Cobra VQ

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19 PAX made their way to Purple Cobra for Axe’s VQ!

 

EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet

FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC

SSH 30X

Daisy Pickers 10X

Emperial Walkers 10X

Hillbillies 10X

Jog  little further down parking lot and circle up again

Good mornings 10X

Seal Claps 10X

 

The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.

100 Merkins

200 LBC

300 Squats

400 Jump rope

With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.

Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.

Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs

Paradise City 6/17 Backblast (I Hate Dice)

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Pax of 7 

Beuford, Dumbo, Lucky Charms, DawgPound, Catniss, Full House, Popinski and Breach on the Q

Warm Up: Run up the ramp and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings Daisy Pickers and Frankensteins.

The Workout: The hated dice made their appearance for a run around ting with some stops along the way to roll the dice.

Stop 1  Frog Jumps, squats, SSH’s

Stop 2 Burpees, Jump Ropes and Plank hold

Stop3 in the tunnel for some Balls to the Wall,  peoples chair, Austrailin Mnt climbers and seal clap peoples chair

Stop4 Burpees, jump squats, merkins

Stop 5 Mountain Climbers, Box Cutters, Pickle Pounders

Stop 6 Homer to Marge, Crabwalk down the parking lot, Merkins

Stop 7 Squats, High Knees LBC’s Follows by a pax race to the midway point of the ramp and back x2 in under a minute.

Mary: 5-minute ab burnout 22 counts of the following (LBC’s, Hello Dolly’s, Reverse LBC’s Homer to Marge and Freddie Mercuries)

Announcements: None

Prayer: Pray for the family of Warchild

All those rides and we only rode one

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FNGs: None
EC: Aquaman, Dahmer

On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.

Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.

Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.

The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.

The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)

When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.

BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.

We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.

As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.

Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!

Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!

Announcements: Put them on the interwebs!!!

T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.

YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.

Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.

Prayer: YHC took us out remembering those praises and concerns shared during our COT.

It is a honor to lead you men. I’ll try to do better next time!

I am sorry Mom?

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EC: Skidmark, Redenbacher, Abbreviated for YHC…after all we do call this R4TJ
Warm Up: It was a beautiful morning to run, crisp, low humidity, and boy did it show on the runs.  Warmup started off our run a little rocky….Typical pre-run stretching was going on as Dumbo rolled in late…5 Burpees OYO.  Which then led to YHC’s favorite Monkey Humpers.  Dumbo made a quiet comment about performing monkey humpers abut 6 hours earlier….  (Strong commitment from Dumbo on a pop up AO 6 hours earlier)  Which led YHC to finish early on count 4….and quickly YHC was apologizing to his Mom???? It got weird quick, so we took off for the little dipper route.
The Workout: We took aim for the little dipper route, after much debate as YHC was feeling pressure to run crossway.  Quickly Dawgpound  or maybe Cowboy reminded me that I was the Q, and I call the shots! We headed out in hopes to see the “New AO” over at womble, but from what we could see they were converging with the FIA group on YOGA mats.  Now we know why they chose this location……  On the return from Lowes Foods back to Ting, PAX kicked it into high gear and many PR’s were had! Great finish this morning men.
Mary: Nada
Announcements: YHC is Q of Kryptonite 6/17 in Carpex. High intensity bootcamp at Koko Booth 0530, come support!
T-Claps (Recognition): All PAX as many PR’s were had this morning!
Prayer: Dumbo’s cousin Allison who is battling cancer.  Marriages, as we pray for commitment to each other and working thru issues.  Divorce should not be taken lightly.  When we take our vows, we commit to forever.  If you or someone you know is struggling, don’t be afraid to reach out for support or lend your support.

Pablo’s Anniversary Q

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25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary.  I want to thank everyone who came out to show their support in celebrating this milestone.  I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout.  I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun.  1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs:  Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness.  Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places.  After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises.  Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch.  Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch.  Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch.  Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers