Tag Archive for: Dumbo

RESPECT to 50

/in /by

Another day in Paradise…City that is. 13 total PAX showed up to get stronger in a drizzling gloom this morning. We lost one about mid-workout due to some health concerns. Flag was planted, speaker was hidden, no FNG’s. Let the party begin!

Fartsack: ShamWow! (late scratch)
Double Fartsack: Crosby (EC + HC)

Warm up:
Run up to top parking area near tennis courts. Carioca, both sides.
Smurf Jacks x20 IC
Windmills x10 IC
Bat Wings x20 IC (4 sets)
Daisy Pickers x10 IC

The Thing:
Partner Up
Miyagi Merkins x20 (Always look eye) – head up for better form

Mosey over to parking spaces near restrooms
Wheelbarrow the parking lines with 5 merkins at each corner facing the same direction, switch partners, Rinse and Repeat

Mosey over to short wall at top of ramp
P1 – Box jumps x15
P2 – Monkey Humpers x15 IC

BTTW Beast Mode – shoulder taps on 1 & 2, vertical shoulder press on 3 & 4 x10 IC

Side step squats down the ramp. Sumo squat then tight squat alternating about 20 yds, lunge about 20 yds, then run to bottom of the ramp.

At the bottom of ramp. Contra burpees (add 1 merkin each rep) x10 (45 total merkins)

Ramp suicides. 4 cones. Run to 1st, run back, run to 2nd, run back, etc… squat hold for 6 when done at bottom

Mosey to lower parking area
Nipplers x10 IC
Right leg up nipplers x10 IC
Left leg up nipplers x10 IC
Hand release merkins x10 IC
All with no break, stay in plank
Mosey back to bball court

MARY: 6 mins 47 secs of Mary (Length of Paradise City song by GnR)

Start at the beat drop
Freddy Mercury x28 IC
Stop at first whistle blow

Start at singing
American hammers x15 IC
Stop at course

Start at guitar riff
Box Cutters x18 IC
End at course

Start at “So Run”
LBC’s x29 IC
End at drum roll

2 min warning, all IC double time, start at fast part
Homer to marge x20
LSF x20
Pickle pounders x20

Talked about RESPECT factor. Men that are over 50 doing in F3 should be an inspiration to the younger guys. For me to even think about doing F3 for another 10+ yrs and reach 50 would be a challenge. Use these men to lean on. They have been around the block a few more times and can share wisdom to all of us. Hats off to you guys!

Name-O-Rama

Announcements:
See FB and Slack today for updates, Fritter Foundation should have big induction this Friday (especially since M4L is paying)

Prayers:
Shredder should get results today, Crab Legs and those battling ALS, all of our marriages (V-Day this Thursday)

Thanks to Skidmark for accepting my Q request at PC. I hope everyone enjoyed the new stuff and the Mary session left you pumped up for the day. It’s great to see so many new PAX there. Blessed that I could lead this morning.

BS Out!

Record Attendance at Ivan

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It was a big day.  Record attendance at Ivan, Clydesdale duel and Fritter shirts are in.

Warm Up:

Quick lap around the parking lot and then circled up for the following:
Side Straddle Hop
Mo Rocking Night Club
BatWing
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Seal Claps
10 Overhead Claps

The Workout:

Well there was a lot more people than, the workout the Q had planned, could handle.  Audible to the following Dora to get things started.

Partner Up.  Each Pax in the group did 100 Swings, 60 Pistol Rows and 60 Bench Presses.  While one pax was doing the exercises the other pax John Cusack, Tricep Extension or Bicep Curled themselves around the parking lot.

We then circled up to the following.  I’m going to miss something so I apologize ahead of time.

10 Man O Makers.  Boy I love this exercise.
Midget Love Handles
Seated Shoulder Presses
Flat on your back Kettlebell raise with crunch
Mini Turkish Getups.  This is a fantastic Ab exercise.
LBCs
Low Slow Flutter Kicks
Low Slow Pickle Pounders
Midget Love Handles

Mary:

Yoga stretches to prepare ourselves for the duel to follow Cletus.

Announcements:

ATT Run tomorrow.

Prayer:

Jimmer who had eye surgery.
Moby’s dad
Crab legs
Burford and his recovery
Shredder
Everyone to have a healthy run tomorrow.

Which Harris Teeter is it?

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YHC was stilled filled with energy after the big Super Bowl win – that and missing Paradise City from staying up late to watch Brady hoist his 6th Lombardi trophy was the reason for this more of a limited run and intense leg and arm beat down.  We had a 2.0 and an FNG to start out.

Warm Up: The usual jog around the parking lot and through the Cobra Sunrise Strava segment.  Circled up at the flag for:

The Windmill ICx15

Hillbillies ICx15

Imperial Walkers ICx15

Good Mornings ICx15

The Workout:

In the back lot near the flag, we lined up on one end and did the following exercises.  First exercise to the next piece of curb sticking out followed by the second exercise and then the first exercise again to the next piece of curb sticking out.

10 reps each of 2nd exercise and mosey back to the beginning for 5 OYO burpees.

Bear crawls and squats

Lunge walks and merkins

Bear crawls and LBCs

Crab walks and WWIIs

The PAX reminded YHC that the Patriots had just won the Superbowl.

One of the PAX showed up a tad late because apparently there are 2 Harris Teeters in Holly Springs and the link to Purple Cobra’s location doesn’t work.  Need to get Gump to fix that…

 

Mosey around the back of the building in a clockwise manner stopping by the loading dock.

BTTW w/a 15 count down the line

15 count rest

People’s chair w/a 15 count down the line

15 count rest

BTTW w/a 10 count down the line

People’s chair w/a 10 count down the line

 

Mosey to Dry Cleaners Lot

Dan Taylor towards the flag

1 squat : 4 lunges

2 squat : 8 lunges

3 squat : 12 lunges

4 squat : 16 lunges

5 squat : 20 lunges

continuing to add on until we reached the flag

Mary:

YHC pulled out a Bose speaker and played Tubthumping for the PAX.  Every time we heard “I get knocked down…” PAX did a Burpish Gettup.  SSH were done otherwise.
Announcements:

Welcome FNG – Shooter (thanks to Rut for bringing him out)
Prayer:

Shredder, Rut’s friend Ken

She Thinks my Shoulders are Sexy

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Great Job today guys!  25 pax including 2.0 Sandlot

9 pax for EC- Fonzie,  Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED

 

Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s

burpee break down

1st round

1- balls to wall shoulder taps while

2- jog to 1st line, 2nd line…3rd and 4th doing following respectively

4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run

Switch and repeat

2nd round

1-WWII

2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively

4 burpees, 8 squats, 12 in/outs, 16 merkins

Switch and repeat

4 corners modified

bear crawl to 1st line

10 star jumps

bear crawl to 2nd line

10 star jumps, 20 plank jacks

bear crawl to 3rd line

10 star jumps, 20 plank jacks, 30 SSH

bear crawl to 4th line

10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges

Mary: circles up and took turns through the pax calling set of 10 exercise including the following

alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins

Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after

Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment.  Dumbos knee and quick healing

Fritter

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The final workout of the Inaugural Class of the Fritter Foundation had a large crowd.

EC: Pikachu, Nemo, Cowboy, Emeril, Dawgpound, Slide Rule, M4L, Deadbolt, Pablo, Dumbo, Dauber, Natty Ice, Chips

Warm Up:

Good Mornings
Frankensteins
Hillbillies
Imperial March
Fazio Arms
The Workout:

3 Rounds of:

5 Man O Makers
10 Each Arm Gunslinger
10 Each Side Midget Love Handles
10 Each Arm Thrusters
20 Deadlift Complex
10 Each Way Figure 8s
20 Swings
Half Pax Ran to playground to do 5 Pull-ups the other half jumped roped.  Then switch.

Mary:

LBCs
Homer To Marge
Have a nice Day

Announcements:

Healing Transition auction for Breath Taker at Cletus COT

Prayer:

Pikachu’s Niece
Chip’s Friend Marriage issue

Message:
Serenity Prayer:
God, grant me the serenity to accept the things I cannot change
The courage to change the things I can,
And the wisdom to know the difference

Indian Run Stackem Up Suicide for Fritters

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Pax of 12 came out for EC (1 just for EC) and 22 for the main event to help support some #HIM as they continued their journey to become a member of the #fritterfoundation

Warm Up:

2 laps around the parking lot. SSH IC x 20, IW IC x 10, HB IC x 10, Fazio Arm Circles IC x 10 forward x 10 backwards, michael phelps
The Workout:

Pax split in groups of 4 or 5 and began their indian run to the road that runs adjacent to the large parking lot.  Pax then began their stackem up suicide in indian run with 5 pain stations at each intersection on the road.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 prisoner cell merkin burpees (PCMBs), Station 2: 10 Turkish getups, Station 3: 15 WWIIs, Station 4: 20 merkins, Station 5: 25 Prisoner Squats.  Pax then did indian run back to flag for Mary
Mary:

LBC ICx20, Single leg homer to marge x 10 each side.
Announcements:

Fritter foundation continues at Ivan tomorrow with pre-run at 5:05, Please wear a red shirt on Fridays to support those deployed serving our country.  Breath Taker challenge final bid at Cletus COT for next week.
Prayer:

Friend of M4L diagnosed with prostate cancer, crab legs, boy george’s son, all those dealing with challenges in their life, unspoken prayers

Fritter excitement

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33 Pax’s 4-2.0s with 17 getting in some EC.  start to new year!!

Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.

Group 1

Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot

1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other

Group 2

Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.

mosey to concession

bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC

mosey back for mary

Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.

Up for something new?

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Warm Up: Normal Stretching and a few Monkey Humpers
The Workout: Groups of 4 for Indian Run/Merkin repeats around Ting Park Loop.  Last Person in Indian run drops down for 4 merkins and then sprints to front.  Repeat around Ting Loop until Q says to end.

Accountability

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Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Out In Out In Out Out In Out

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Read this to the end, there’s a special surprise announcement!

 

Man, Womble Park was LIT this morning.  60 degrees, raining, and the Pax had a host of options.  In order, they were:

Crazy Time (modified Murph) (4:30 AM): Pikachu, Cowboy
Pre-Ivan Yoga (5 AM): Emeril, Slide Rule
Pre-Ivan Run (5 AM): Dawgpound?  (Dunno, go read the Ivan Backblast for more info)
Pre-Cletus Yoga (5:15 AM): Pikachu, Slide Rule, Kid Cracker, Emeril
Pre-Cletus Run (5:15 AM): Yogurt, Cowboy, Warbucks
Crazy Ivan (5:30 AM): Go read theirs, dunno
Cletus (5:45 AM): Tagged pax (16)
2nd F @ Dunkin (6:45 AM): Not me, sadly

Warm Up:

As mentioned, it’s the first day of winter and raining.  But, true to NC form, it was also 60 degrees.  16 Pax started continued their morning with running the lines on the courts, SSH, Imperial Squat Walkers, Good Mornings, and  5 burpees OYO

Given the Pax’s newfound love of Yoga, YHC opted to do a brief demonstration of what “Yoga” has meant for the EC crowd the past two weeks.  We did a quick 5-10 count of Runner’s Pose, Warrior 1 & Warrior 2, with added time to discuss form and for YHC to figure out right leg from left leg.  Once everyone was limbered up, a slow mosey to the rock pile to start:

The Workout:

Part 1:

Pax went shoulder to shoulder in a plank.  End Pax ran to other end, while everyone else did a Merkin.  Rinse, repeat, two trips through.  Somehow we added up to 30 when there were 16 of us.  Math is hard, friends.

Part 2:

Split into 5 groups of 3 with 1 rock each 4 groups of 4 with 2 rocks each and head to the play ground.
Each Pax does one of:
– Wonderbra, Deadlift-overhead press, Merkin, pullup x5.  Pullups act as timer.
Rotate through 5 times for 25 pullups.

Part 3:

Head to the pavilion for everyone’s favorite Irkins, Derkins, and Dips (+ Bear Crawl).  Crawler acts as timer and everyone rotates through 3x

Part 4:

Reverse burpee indian run (front Pax goes to rear, everyone does a burpee when he gets to back of line) 1/2 around fields.  Regular Indian run back to courts

Mary:

Ain’t got no time for that.

Announcements:

Lots.  Draper announced 8/12K races?  Something something Holly Springs festival.  Something something heartbreak hill.  Something something.  Hit him up on Slack for details 🙂

Slack is, you know it, back.  Guys have been using it more and more.  2nd F lunch today, lots of chatter about the game, 3rd F postings.  Please, if you haven’t checked it out (or you checked it out last year and stopped), give it a try.

QSOURCE
This is a biggy.  We are going to make an intentional effort to do better at 2/3F in 2019.  To that end, we’ll be joining with the rest of F3Nation in a weekly study of the “QSource”, a leadership / human development program.   The 4 broad categories are Get Right, Live Right, Lead Right, and Leave Right.

Pikachu will be leading a group Tuesday mornings, 6:30 AM @ Starbucks (U-Turn location)
Breach will be leading Wednesday evenings, 8 PM @ CBC

Details will be, you guessed it, on slack.  (and facebook too, but it’s the worst)

Prayer:

Many guys were lifted up during prayer.  Focus on building our Shield Lock, the group of 1-3 other men who can hold you accountable because they actually know you.  We’ll be talking about this more in 2019.

Exciting new thingarama:

You made it!  Ok, exciting news.  In 2019, we’re going to revive an old challenge and make it more awesomer.  You remember breathtaker, right?  That 25 pound lump of suck that some poor Pax picked up at Cletus COT and wore to 5 workouts the following week?  Well, it’s baaaackkkkkkk.

But, this time, there’s a t-shirt.  Pax who successfully wear Breathtaker to 5 F3 workouts (EC are not a workout, but other region AO’s still count if you can’t stay in SW) in a week (Sun-Sat, including Ground Pounder!) will get a shirt with their name (and all the other successful HIM names) at the end of the year.  Names will be in order of completion of the challenge, so first week = first name.  If you complete the challenge more than once, your name gets bigger (think word cloud).

“but wait” you might be thinking, “isn’t there going to be a mob trying to get their name on the shirt?  How will we decide who gets to go next/first?”

Have I got great news for you.  We will be auctioning off the next spot in the challenge every week.  All money will go to charity (charities will be chosen throughout the year as part of broader 3F efforts).  Bids start at $50.  Bids will close at Cletus COT.  Might have to call Shredder at Sheepdog to let those guys join in the live auction fun.  There will be a spreadsheet posted online (ahem, slack) to bid ahead of time (even weeks in advance if you want to plan ahead).  But, Cletus COT will always have a live option to bid more.

As a super added bonus/penalty: the pax who donates the most over the course of the year gets to keep Breathtaker.  Put it on the grill of your truck, mount it on your shovel flag, or wear it to bed proudly every night (please don’t wear it to bed, or, like, ever again).  Heck, burn it for all we care, but you earned the right to do what you want with that thing.

So, who’s going to step up to the challenge?  Who’s got the most breathtaker 5 packs in them this year?  Who’s going to wear it FIRST (and who’s going to wear it LAST)?  And, most importantly, what kind of impact can SouthWake have with a $50+ donation every week?

It’s an honor and a joy to be part of this crew.  Let’s go past the magnet (1F)  in 2019, get even past the glue (2F), and start building some dynamite (3F).

Slide Rule OUT