Emeril – F3 South Wake

6 years is a long time but not that long

July 23, 2024/in Purple Cobra /QIC: Dumbo
PAX: @carnival, @skittles, 187, Abe, Batboy, Best In Show, Choppa, Cornholio, DownRange, Dumbo, Emeril, Full House, Gillette, Hasslehoff, Jellybeans, M4Life, Maddog, McNugget, Mr. Terrific, Pikachu, Pumpkin Spice, Pumps, Skidmark, Sprinkler, TomTom, U.T.I, Vasoline, Wild Turkey, Yogurt

So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed

Toughest Mile Challenge

July 22, 2024/in Sheepdog /QIC: Banana Seat
PAX: Banana Seat, Dumbo, Emeril, Fram, Gizmo, H1N1, M4Life, Moose, Mr. Terrific, Pikachu, Popeye, Rico, Rubiks, Stovepipe, TomTom, Tumbleweed, Winnebago, Wonder Kid, X-ray

15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.

We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.

Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run

Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!

COT then prayer.

Awesome job guys. Thanks for joining me in another stupid idea.

BS Out!

A Roll of the Dice

April 19, 2024/in Cletus /QIC: Abe
PAX: BnB, Emeril, Fanny Pack, Moose, Nemo, Pikachu, Psi, Slide Rule, Wide Right, Wiggly, Yogurt

FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes

The Workout: Today we followed the dice. Always a fun time (in my opinion at least) because you get to go on a field trip and you never know what you’ll get. Somehow, bear crawls, balls to the wall and absolutions showed up on the dice as well. Weird. About 1.75 miles and a bunch of merkins, side stradle hops and lunges in between.

Mary: LBCs, WWIIs, Homer-to-Marge, Poop Eaters, a bit of stretching

Announcements: Beer ruck on Saturday starting at 12, Spring Classic on Saturday (if you’re not running, help at an aid station)

T-Claps: Slide Rule and Wiggly coming back out to the gloom. Missed ya fellas.

Prayer: Unspoken, Banana Seat’s family

Sally start to finish

January 26, 2024/in Sheepdog /QIC: Banana Seat
PAX: Banana Seat, Bobby Boucher, Emeril, FlipPhone, Fram, H1N1, Rico, Rubiks

8 PAX out for a moist 65 degree gloomy morning. Couple of missed HC’s but still a couple new faces. We started with a Sally song and ended with a Sally song.

Mosey down to circle for warm up while listening to Long Tall Sally
GM
Air squared
Imperial squat walkers
Mtn climbers
Merkins

Track – Indian run w/ exercises every 200M
1. Ranger Merkin toe tap – go down for a push up then come up and touch opposite foot x10 IC
2. Deep Squats x20
3. Merkin and up like a burpee but keep hands down and the back out x10 IC
4. Shoulder taps x20
2 laps

Ramp
Crawl bear up ramp
At top grab some short wall
Irkins, box jumps, dirkens x15 each
Mosey to stairs
Calf raises on each step x5 (16 sets)
Grab tall wall
Wall sits 10 count each PAX
BTTW 10 ct each

Mosey to bball court
Broad jump burpee across bball court
10x Turkish getups
Broad jump burpee back
Indian run back to flag

Mary
Sally (Moby)
Side dips
Stretching

Grateful Miles 12-16-23 U-Turn

December 17, 2023/in AO Post /QIC: Yogurt
PAX: @Sunshine (Tyler Mosko), Bernie, bingo, Dawgpound, Dumbo, Emeril, Gator, Lipstick, McNugget, Pablo, TomTom, UTI, Yogurt

Warmup: SSH x15, Willie Mays Hayes x10, stretching OYO while reviewing the route

Route: Original U-Turn route plus Elm for Christmas lights

Launched 6:02 am. Immediately found treasure in front of Target. Brand new black T-shirt: “Born to Game – Forced to Work.” Laid it across the bushes for pickup on the return. Over to Irving Parkway and a nice long downhill run on Thomas Mill Road, past CBC. Caught up with everyone along the way and picked up the six. Green Oaks, across bypass–lots of traffic, Elm, Avent Ferry. TomTom hammered up cemetery hill. Back to Target for T-shirt pickup. Circle up about 7 am.

Message: If you are standing here in this COT, you are among the “BLESSED”! Remember to count your blessings everyday.

Announcements: 3-Alarm – Sign up on the Q sheet. You don’t have to Q, there’s columns for “HCs.” Also, 3-Alarm Christmas Party on Tuesday, 12/19/23. Potluck

Prayers: Unspoken

T-Claps: Thanks to Pablo for hosting the F3 Christmas Party 2023. Fantastic digs and he made hosting look so easy. Great food by the PAX.

Running 4 the John: Desination WoodCreek

December 6, 2023/in Running 4 the John /QIC: UTI
PAX: 187, Batboy, Bobby Boucher, Dumbo, Emeril, Full House, Pablo, Sputnik, U.T.I, Yoshi

FNGs: None

Warm Up: None

The Workout: It was more of a run

https://connect.garmin.com/modern/course/240558537

Mary: None

Announcements: Xmas Party

T-Claps (Recognition):

A reminder to tell someone important to you how important they are.

Prayer: We prayed for recent stroke victims and their recoveries.

Chocolate Cheerio

May 25, 2023/in Disney /QIC: Banana Seat
PAX: Banana Seat, Dumbo, Emeril, Woody

Disney had 4 x 40 something yr olds come out for a bat flipping workout.

Warm up around baseball fields with stops
Good mornings
SSHs
Imperial squat walkers
Standard merkins

The Abyss
Bear crawl down
10 monkey humpers IC at bottom
Squat on each step back up (Dumbo counted 77)

Indian run long way back around fields to the half pipe
7’s – star jumps and diamond merkins
Burpee at the bottom on each pass
Mosey to turf field

Attempted to play knockout soccer but only had one ball. (Story of my life since I only have one nut due to cancer)

Mini Dora
50 – ranger merkins
100 – shoulder taps
150 – LBCs

Mary on the declined turf
WWIs x15
American hammers x15 IC
Pretzels x15 each side
Dying cockroaches x15 IC

Announcements on slack
Prayers for Dumbos floors and Emerils chocolate cheerio

Nice job today fellas. Love you guys.
BS Out

Did he just say 50 burpees?

May 22, 2023/in Paradise City /QIC: Dumbo
PAX: 187, Batboy, Best In Show, BnB, Dawgpound, Dumbo, Emeril, Full House, Lipstick, Moose, Skidmark, U.T.I

FNGs: Not really the place for all that…

Warm Up: Good Mornings, Imperial Walkers, Windmill, Overhead Claps

The Workout:

Thing 1 – Mini Dora on the tennis courts. Partner does suicides while other partner exercises, Switch, rinse, repeat. Exercises were 50 burpees, 100 Mtn Climbers IC, 150 Star Jumps.
Thing 2 – Laps around Ting with stops at the ticket booth for step ups and split leg squats and a stop at the guard rail for Irkins, Dirkins, and Dips.

Mary: Stretching and a couple of laps around COT because we were real close on the promised 3 mile minimum.

Announcements: Picnic

T-Claps (Recognition): All the PAX showing up and showing out on a Monday. Great work out there men!

Prayer: Best In Show’s MIL battling cancer. PAX training for various races. YHC took us out.

It’s always an honor to lead in the gloom. I’ll try to do better next time!

Greatest Show on Turf at PC

May 15, 2023/in Paradise City /QIC: Banana Seat
PAX: 187, Abe, Banana Seat, Emeril, Lipstick, McNugget, Pablo, Woody

YHC arrived early to set up a challenging agility course under the lights at Ting. But we had a couple things to do first. 8 total PAX we’re ready at 0530. A disclaimer that we may not get the 3 mile minimum. Did we make it? Read to find out.

Warm up lap around Ting
Exercises in corners
Good mornings x10 IC
Windmills x10 IC
Air squared x10 IC
Frankensteins x10 IC

7’s on the ramp
Star jumps and monkey humpers IC

Field work on turf
Agility course
Ladder work with slides, back peddles, cuts, and sprint to finish
Exercises after each run through on both sides: merkins, squats, WWI’s

Belly sprints 100 yds – 50, 75, 90, 100%
Cool down lap around the turf field to check on the UFO men.

At this point my watch showed 2.8 so we took one mosey pass through the agility course to the other side of the field to get our 3+ miles.

Mary
American Hammers
In and Outs
Windshield Wipers

That concluded our workout.
All announcements are on slack.
Prayers for YHC daughter with broken wrist and unspoken ones.

Thanks Dumbo for the reminder on the Q and for not coming out. Hopefully you had a valid excuse. Appreciate the opportunity to Q at this ever popular AO.

BS Out!

The Hunt for the Next R4TJ Site Q

May 3, 2023/in Running 4 the John /QIC: UTI
PAX: Batboy, Dawgpound, Emeril, McNugget, Roaming Gnome, UTI, Yoshi

FNGs: Nada

Warm Up: Also No

The Workout:

https://connect.garmin.com/modern/course/158351375

Mary: Still No

Announcements: R4TJ site Q WANTED

T-Claps (Recognition): Happy Birthday 3 ALARM!

Prayer: Yoshi’s friend Christian, had a medical issue while out of the country. Made it back but still getting checked out.

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