Emeril – Page 7 – F3 South Wake

Tennis at the trot

May 26, 2021/in Possum Trot /QIC: Finkle
PAX: 16-bit, Banana Seat, Dawgpound, DoubleD, Drum Circle, Dumbo, Emeril, Finkle, Gump, Katniss, Laettner, Lipstick, MadDog 2020, Pablo, Redenbacher, Roger Roger, rollback, Scandal, Woody

FNGs: None

Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise. Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:

At the hill 1’s and 2’s partnered up to do circuit exercises. Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls. Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.

After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis. Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty. Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.

First time at Falcon Park

May 20, 2021/in The Nest /QIC: Lipstick
PAX: 16-bit, Breach, Cupid, Dumbo, Emeril, Full House, Gump, Katniss, Lipstick, M4L, Pablo, Particle Board, Pikachu, POTS, Princess Cut, Redenbacher, Sprinkler, Yoshi

FNGs: Not today, but welcome back Princess Cut
Warm Up: Mosey around
The Workout: Lazy Dora with Cinderblock work and BTW hold for partner. Baseball field suicides
Mary: Plank Hold while each Pax ran the bases once
Announcements:
T-Claps (Recognition):
Prayer:

Are you bad listeners or am I a bad leader?

May 20, 2021/in Kennys Grave /QIC: Lipstick
PAX: Beer Pressure, Dauber, Dawgpound, Dumbo, Emeril, Finkle, Lipstick, Lipsync, M4L, Martini, Norm, POTS, Redenbacher, Sprinkler, UTI, Yoshi

FNGs: Not today
Warm Up: Mosey to a wall for BTW and a count off of PAX… It took us about 6 times to actually get a count off. The precedence was set for a chatty workout with nobody listening to YHC. We began to mosey to other side of lot for SSH x15. PAX was surprised by the x15 on SSH, as YHC is known for his x50 or even x100 to begin workouts. YHC threw a curveball on the SSH, as he called them again, but this time as 21’s. Q calls out 2 count SSH for the first 1-5 and then 6-21 are silent. If the PAX don’t finish all at the same time in cadence on 21, repeato….Lets just say we repeated quite a few times. We even had some OYO Peeping Lipsticks when the PAX struck out 3x for not being quiet. We continued the mosey to another lot and did more warmups.

The Workout: Partner up and suicides across lot with peeping lipsticks. 6 suicide stops- Pax 1 goes to first and back while Pax 2 does peeping lipsticks, rotate partners after each suicide stop, until we got to the end. Pax had a hard time understanding and also questioned the legitimacy of a peeping lipstick (turkesh getup with a star jump) It’s in the exicon! Next we mosey to the bus stop where YHC had coupon pain stations setup. Partner 1 worked with coupon while partner 2 ran out and back. Switch roles and then switch stations as we rotated through 7 stations. Stations as followed: Merkin Jack Webb with Cinderblock (2 stations) Weighted jump rope, grave diggers with 20lb mace, death march with 10lb mace, kettlebell swings 35lb, kettlebell tricep extensions 15lb. Closed out with 21s again to test our progress. It only took 3 times to nail it, Pots even turned his back to the Pax!
Mary: Mary caught the bus and we kept the heartrate up until the end!
Announcements: June 26th Picnic at Harris Lake, Families invited, Emeril is smoking 32 Pork Butts
T-Claps (Recognition): All Pax for showing up during this challenge. The engagement, fellowship, accountability, etc has been awesome. Let’s keep this going through the summer!
Prayer: Heidi, Emeril’s family friend with Cancer

No EC + 3 miles. Did ya even post bro?

May 19, 2021/in Running 4 the John /QIC: Emeril
PAX: 187, Aquaman, Axe, Blue Hen, Bobby Boucher, Breach, Colonel Sanders, Cupid, Dawgpound, Dreamland, Dumbo, Emeril, Flanigan, Full House, Lipstick, McNugget, Moby, Pablo, Pikachu, Rut, ShamWow!, Skidmark

FNGs: Salt Lick
Warm Up: 8 Good Mornings. If you wanted to warm up ya should have run EC.
The Workout: We ran. 3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer. Jeff (Pablos friend who had a heart attack)

Pennsylvania Sweat Box at Cobra

May 18, 2021/in Purple Cobra /QIC: Deadbolt
PAX: 187, Axe, Bondo, Breach, Cowboy, Dahmer, Dawgpound, Deadbolt, Emeril, Fancy Feast, Gamecock, Gump, Lipstick, MadDog 2020, Murdoch, Pumpkin Spice, Roger Roger, Yoshi

FNGs: None

Warm Up: Short mosey over to the GNC Parking lot for circle up.

SSH x 20
Good Morning x 10
Standard Merk x 20
Imperial Walker x 20
Fazio 10+10

The Workout:

Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
Get accountability partner
Pax Does the following exercises right in front the butchers market
- Squat x 20
- WW2 x 20
- SSH x 20
- Merkin x 20
- Freddy Merc x 20
- Lunges x 20
After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
Repeat the above until time

Mary:

Mosey back to Teeter lot and then Jailbreak to flag

Low Slow Flutter x 20
Homer to Marge
Homer to Marge alternating legs
times up

Announcements:

Family Cookout – check slack
JoCo CSAUP – check slack

T-Claps (Recognition):

Roger Roger’s family member with brain tumer

Prayer:

YHC took us out in a Ball of Man
Honor to lead men

Red October 5/17/2021

May 17, 2021/in Red October /QIC: Breach
PAX: Breach, Dawgpound, Dumbo, Emeril, Farva, Felix, Fram, Lipstick, Murdoch, Norm, POTS, Sprinkler, Yoshi

14 Pax took to the pavilion at Red October for a Tabata style kettlebells and then some workout.

Sprinker, Felix, Fram, Pots, Dawgpound, Dumbo, Emeril, Farva, Norm, Lipstick, Yoshi, welcome FNG Murdoch and Breach on the Q

Warm Up: Circled up in the traffic circle for some 22 counts reps of SSH, Daisey Pickers, Windmills, Fazio Arm Circles, and Imperial Walkers/Hillbillies

The Workout: 7 Stations of fun: Partner up with one partner using the tools partner 2 is on a dealer’s choice kettlebell exercise, at the 2 mins mark partners switch.

Station 1 Sandbag- Brupess with a snatch

Station 2 Pain Stick- Overhead press in the front and back

Station 3 Barbell- Rut Rohs

Station 4 Weight Plate- Squat and press

Station 5 Tire- Farmers Carry around the circle

Station 6 Kettlebell squat to upright row

Station 7 Kettlebell sandbags- Squats and shoulder shrugs

Mary: Combined effort with Mutiny- Pickle Pounders and Lo-Slo Flutter.

Announcements: JOCO CSAUP this weekend, sign up on Slack, South Wake picnic on June 26th, details in Slack. Bed build on June 12th
T-Claps (Recognition): All pax for the effort during the May challenge.

Prayer: Emerils family friend who is recovering from thyroid cancer, and always for our first responders and military that are out there on the front lines.

May 16, 2021/in NeedMore Ruck /QIC: Redenbacher
PAX: 16-bit, Breach, Cowboy, Cupid, Dawgpound, Emeril, Fonzie, Fram, Grimmace, Java, LED, Lipstick, Nemo, POTS, Redenbacher, Sprinkler, Yoshi

This was my first time at Needmore Park. The routes were great and we had some quality mumble chatter along the way.

EC: A lot of PAX were there for EC.

FNGs: not today

Warm Up: 10 x Good Mornings, 10 x Spinal Rotations

The Workout: We ran the Yellow route for EC so I suggested we take the yellow route in reverse. After some discussion to coordinate the coffee stop, we decided to take the blue route and then the yellow route. We made a pit stop at Breach’s house for coffee and then headed bag to the flag.

Mary: Short on Time

Announcements:

Picnic note from Dawgpound:

F3 Southwake is hosting a picnic at the Longleaf shelter at Harris Lake. All Pax and their family are invited. The goal is to have a couple of Pax cook hotdogs and hamburgers at the event. The rest of Pax are recommended to bring either a side, paper plates, silverware or dessert. Everyone is welcomed to bring picnic games like Cornhole. There is a playground nearby for kids to play and we are close to the lake.

Date: June 26
Time: Starts at 11 AM. Stay as long as you want
Who: Every Pax and their family

How do I register: Fill out information here: https://docs.google.com/spreadsheets/d/1-nsRCNZUJY2UB43Q6Q9bOX4zG-Nt-JcFFlDd83424wI/edit?usp=sharing

Bed Build Note from LED:

Talking with coordinator and she said she will be posting the signup to the public Monday for the June 12th build day. If your able to help please signup below. They plan to cut and stain 40 beds in fuquay and 7500 across the nation. Come be a part of it and let’s help out the community. It’s amazing how excited these kids are when they get a new bed delivered.

https://m.signupgenius.com/#!/showSignUp/10c0d49aba823a3f4c61-shpncfuquay14/19596328

T-Claps (Recognition): Breach for proving the coffee for all of us.

Prayer: Unspoken

YHC took us out. Always an honor to lead.

OG U-turn returns

May 15, 2021/in U Turn /QIC: Banana Seat
PAX: 187, Alpine, Banana Seat, Beer Pressure, Brexit, Cowboy, Cupid, Dahmer, Dauber, Dawgpound, Emeril, Fram, Full House, Hasselhoff, Lipstick, Lipsync, McNugget, Oboe, POTS, Rut, Shredder, Skidmark, Wild Turkey, Yogurt, Yoshi

25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.

We ended with prayer as always.

Thanks for allowing me to lead.

BS out!

Just Hanging Out

May 14, 2021/in Cletus /QIC: Warbucks
PAX: 187, Brexit, Cupid, Dawgpound, Emeril, Florence, Hardy, Kosher, Lipstick, Lipsync, Norm, Pikachu, Poop Eater, Redenbacher, Warbucks

FNGs: Nope
Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
The Workout:
Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
then switch.
After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.

Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.

Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.

This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
1st group was won by 187 hanging for just over a minute.
2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.

So your challenge rankings looked like this.
1. Hardy
T2. Warbucks – 187
4. Pikachu
T5. All other challengers

Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.

Mosey back to the flag.

Mary:
25 Pickle pounders

Announcements:
Check social media

T-Claps (Recognition):
Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.

Prayer:
Florence’s wife job hunt.
Multiple cancer diagnosis
Injured PAX

YHC took us out

Baker’s Dozen at a Respectful Downtown Train

May 10, 2021/in Downtown Train /QIC: Dauber
PAX: Abe, Breach, Dauber, Dawgpound, Dumbo, Emeril, Kosher, Lipsync, Norm, Quiver, Shredder, Yogurt, Yoshi

FNGs: None. welcome back kotter – KOSHER! Great to have you back in the gloom
Warm Up: Circled up after a bunch of PAX ran 2 miles EC in the rain. Thanks for picking up the six men. Began with 20 SSH, daisy pickers, sir fazio (F/R), seal claps, overhead claps, Don Quixote, and Imperial Walkers. Gave PAX an overview of the workout and we were off to library hill, not the parking garage.
The Workout: Ran down library hill. SAFETY Point: only one PAX had a head lamp. Completely poor leadership on YHC. Thank you Lipsync for lighting the way. Stopped at the stop sign/fire hydrant and cranked out 10 squats. Proceeded down the road until we reached the cross walk. 5 burpees OYO. Mumble chatter had continued from the warm-up….something about would this be a running boot camp? From Dauber? PPPLEASE! Back to the fire hydrant for 10 merkins. What goes down must come up? Heading back up library hill. At the top, conducted 10 star jumps. Off to the rock pile. Asked PAX to get a medium rock. Size does matter. 11/13 rocks were fine. Other two…I think they were replaced for bigger ones. Lined up near sidewalk until a car was spotted and we moved again on to the sidewalk. Once again, better leadership was needed by me. We did A LOT of exercises with the rocks in cadence mostly. Exercises included, curls for the girls, tricep extensions, slap rock, toe taps, rut-rows, wonder bras, upright rows, squats, overhead press, ground pounders, bus drivers, etc. From our six, more rock exercises including nipplers, straight arm curl, 6 inches with rock above chest, box cutters, etc. Returned the rocks. Thanks again to Lipsync for lighting our way. Off to the amphitheater wall by library. All PAX participated in 10 count BTTW or people’s chair rotating between the two exercises. Running out of time head to flag for Mary.
Mary: American hammers, box cutters, protractors (some trouble with math due to Dauber’s public education), H2M, six inches, etc. Finished with some yoga including DD, chair, pigeon…
Announcements: Build a bed; Run for HSPD/officer in need; see Slack/FB.
T-Claps (Recognition): Fundraising for Brandon Rizzuti (and his mom) for the purchase of a new chair and local company gift cards! T-claps to those who organized (Lipsync) and everyone who donated bottles and all PAX who purchased raffle tickets. Good luck everyone.
Prayer: Thank you Norm for leading us out in prayer today. Prayers for India, injured PAX – including PAX who was in a bike accident, Deuce’s surgery, first responders, for our country, Unspoken….

Finished with the Pledge of Allegiance to the flag. I saw this at AGS by Full House. I love this idea. Encourage other Qs to incorporate in their workouts.

Honored to lead!

Thank you to Quiver for asking PAX with RESPECT to lead DT in the month of May.

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