PAX of 14 came out on New Year’s Eve to say “Peace Out 2018” with a “Rocking Good Time”
Warm Up
A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s
The Workout
Rotating rock circle with curls for the girls, shoulder press, rows and triceps extensions
Barley curling across parking lot
Rock kicking crab walk across parking lot
Al Gores with rock against wall
John Cusack rocks back to rock pile
Bear Crawl across parking lot with 2-4-6-4-2 merkin pyramid
Mosey to tennis courts
Your gents on the fence (balls to the wall)
Mary
Around the horn 5 count
Announcements
Changes coming to Mutiny in the New Year (BBs, more flags, more Leaders, etc)
Future work needed at Woolfie’s house
Prayer Request
Crab Legs, Noah’s Ark, DD’s family and Boy George’s son
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00LipSynchttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngLipSync2019-01-02 18:17:452019-07-17 13:20:25Peace Out 2018!!!
17 Pax training for the upcoming marathon season. Welcome FNG Maybelline.
Warm Up: Imperial Walkers, Hillbillies, SSH, Jog in place with high knees and asskickers. The Workout: Standard U-Turn route Mary: Announcements: Q-source, Q Swap, Breathtaker Prayer: Double D,Ausfart, Crablegs
Warm Up: Banana Seat lead us around the tennis courts to the lower area by the concession stands. Dauber took over and warmed up the PAX with the following exercises: 20 SSH, 10 Flower/Cotton pickers, 10 Windmills, 10 Imperial Walkers right into 10 Hillbillies; Left arm and Right arm stretches. It was a nice start to this sub 30 degree clear morning.
The Workout: PAX of 16 (welcome friendly face Natty Ice) broke into two groups, odds began 10 left up/downs followed by 10 right up/downs on the wall while evens held BTTW on the concession stand wall for a 20 count cadence count; swapped positions and completed the previous exercise. Rinse and Repeat. PAX walked to the driveway lining up into two lines. PAX performed Frankensteins, high knees, open doors, and Karaoke (R/L) to the parking lot. Each PAX grabbed a medium-sized rock and circled up in the parking lot. In honor of President George H. W. Bush passing last week, PAX performed a total of 41 reps (10, 10, 10, 11) of the following rock exercises: Rut-Ros, Curls, Tricep Curls, Squats. PAX moved one space to the right before executing next exercise. Once completed, PAX got on their six, knocked out 15 rock presses, 15 skull crushers and 15 Homer to Marge passing the rock to the right again before each exercise. PAX John Cusack back to the rock pile and met up on the tennis courts. Lots of mumble chatter as Q forgot his left and right and pulled a Lipsync with his rep counts). Mary: 12 Days of Christmas (F3 Style): Q passed out 12 index cards to 12 unsuspecting brothers. Each index card had a number (1-12) and a corresponding exercise. We missed R-22 for special 5th day. In the spirit of The Twelve Days of Christmas, F3 gave to me….
1st Day: 1 chill cut plank (turned into a pickle pounder – per Double D)
2nd Day: 2 Plank Jacks
3rd Day: 3 Mountain Climbers
4th Day: 4 Wide Merkins
5th Day: 5 Burpees OYO (missed you R-22)
6th Day: 6 Box-cutters
7th Day: 7 LBCs
8th Day: 8 Freddie Mercury
9th Day: 9 Merkins
10th Day: 10 Squats
11th Day: 11 WW IIs
12th Day: 12 SSH
PAX and Q were spent. Dauber asked Double D for a 10-count hold. PAX knew they were in trouble when Double D went off count a few times. (Must have been that new math) It messed up the Q as he tried holding plank which looked more like a yoga move with his a$$ high in the air. Recovered after a lengthy time.
Announcements: CSAUP (Sat-Womble), U-Turn still on; Q-School in Jan; F3 Christmas Party (Sat); Mutiny on Mon will have a 2.0 as Q (first time in SW history). Check out Yoga deal (one month = $29 Groupon at Burn? In Holly Sporing) – unlimited yoga. And for those early birds, Slide Rule will lead a yoga class for EC on Friday before Cletus…5:15 in pavilion.
Prayer: PAX circled up and held hands. Dauber took us out. PAX looking for employment, PAX having challenges at work; Double D’s Dad medical issues – recent fall, Double D’s wife – back surgery; Ausfart recovery in the hospital from his motorcycle accident (long road ahead)
EC: 2 mile run – Banana Seat, Beater and Dauber
Always an honor leading you men. Dauber – Q
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2018-12-12 16:51:002019-03-14 09:28:0512 Days of Christmas; Respect for 41
Warm Up/Workout: Mosey to the Warehouse lot: 55 SSHops IC; 20 IWalkers IC, 20 Merkins, 15 BB Sit-ups = 55; 20 Mountain Climbers IC, 20 Shoulder Tap IC, 15 WWII = 55; 20 Left Leg Calf Raise, 20 Right Leg Calf Raise, 15 Both Calf Raise = 55; 20 Cotton Picker IC, 20 Other, 15 Burpees = 55; Mosey back to the AO; Merkin, BB Sit-up, Burpees ’11’s’ hill ladders = 55 of each exercise.
Mary: Round the horn with each PAX, 10 repetitions: Burpees, Wide Merkins, Diamond Merkins, Box Cutters, Freddie Mercury, Low Slow Flutter, Plank, SSHops, Heel Taps, whatever Farva’s exercise was, plus 2 more that I forgot… Ended with 55 Squats.
Warm Up: Warm up consisted of: SSHx20, High knees, Butt Kickers, Left over Right toe touches + reverse, Downward Dog. We were ready and Pax of 5 set off for the standard AGS loop.
The Workout: Standard loop around Bass Lake. 2 Pax went Counterclockwise 3 Pax went clockwise. Doggpound and YHC met Farva about midway around the lake. He was solo Rucking 6 miles (respect). Great conversations as we all shook off the Thanksgiving turkey and officially got back to the grind. Mary: Just some stretching at the finish Announcements: We did COT at the beginning – no announcements Prayer: YHC led us in a pre-run prayer for for health, a safe run and thankful for the ability to be out here
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Deadbolthttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDeadbolt2018-11-25 13:50:532019-02-18 15:11:22Any Given (foggy) Sunday
26 pax showed up in slightly above freezing temp to give thanks for ability to workout
Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle. The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC, 20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps IC, 20 mountain climbers In Cadenc Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.
There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.
M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing. Prayer: Noah’s Ark and crab legs health.
Safe travels for all over the holiday.
Be thankful for everything we have the ability to exercise our minds and bodies and
Knowing that most of F3 SouthWake is in taper mode for HSHM and that yesterday’s U-Turn produced a high number of PAX completing the last of their long run training, YHC decided to switch things up this Sunday and offer a ‘Ruck’ at AGS. For those who wanted or needed extra running miles and were not able to join in the fun yesterday, a running option was also offered. Start time was set for 6am.
A solo clown car left Wescott with PacMan in tow at 5:45am. Arrived to Womble with a single parked car occupied by Farva, who was ready to try out his new Ruck Sack. Early HC posts on Social Media had R-22, Forceps, and Psi. Psi and Forceps informed the Q via FB and also Messenger that they would not be able to join this morning, but no sign of R-22 (later determined R-22 slept through the alarm).
6am hit and was go time. Started with the following warm up equipped with Ruck Sacks
Warm Up: Walk to the far end of the parking lot with toe and heel walks on the return. Also coupled in hip\leg extensions. Circled up for sets of Hillbilly’s and Imperial Walkers X10, Fazio Arm Circles-10F/10B.
The Workout: 6 mi Ruck on the standard AGS loop. A first time for PacMan, who recently moved to the area from California. Set out from Womble headed toward the Sugg Farm entry. As we approached the neighborhood to access the greenway, a quick look at the Garmin had us at 6:19 am and thought by the time we make it to the lake, we should start to see the sun just peeking out. Great fellowship and mumble chatter along the way. Also commented about how just a few weeks ago, H1N1 ran and navigated this course solo, while setting some personal records as a result of darkness and odd sounds in the woods. Have to admit it was much different today doing this course in slow motion with a ruck sack. You are more sensitive to the sounds and see things you normally don’t have the time to see now that you are on a Ruck vs. running. You also have the added benefit of circling the lake with more daylight. Stopped a few times for some pretty amazing snaps of lake and made our way to up Heart Break Hill into Sugg Farm. YHC was pleased to find the row of picnic tables from the prior week still sitting in the open field and called on the PAX to perform 13 step ups, erkins, and dips with a 6 count hold with an additional 1 rep in honor of the 13.1 mi for next week’s HSHM and a 6 count to remember to pick up the six.
Final mosey to Womble from Sugg had us at about 5.50mi. Did a quick circle of the soccer fields, which featured a lacrosse tournament, and the rock pile lot. PAX noted some very intense lacrosse coaching from behind the fence. Note to self, “you ain’t playing in the final minutes of the game, if you ain’t paying attention in practice.” Owen- if you are listening..stop looking at the playground. DawgPound ain’t there swinging kettlebells and your coach needs you to pay attention. Lesson learned…we think..
Completed the 6mi Ruck and ended with COT
Announcements: HSHM, CSAUP in December, Paradise City tomorrow
Prayer: Prayers for Crab Legs and DoubleD. Additional prayers for PacMan’s sister who is recovering from a C-Section. Congratulations on a new baby boy in the family. Prayers for our active duty soldiers, those who have returned from service, and all Veterans, who have served our country. They have made great sacrifices and we appreciate their service. YHC took us out in final prayer.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Mookiehttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngMookie2018-11-11 22:48:202018-11-11 22:48:203 PAX, some Packs, and Pac-Man @Any Given Sunday
Warm Up: One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills
The Workout: Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch. In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps. PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout: 100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot). Time constraints got in the way of honoring our 100 Senators. However, nine additional burpees were perforformed OYO in honor of our Judicial branch (although one PAX suggested there were only five). PAX held plank until each set was completed.
Mary: PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks. Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.
Announcements: Bottle share this weekend, see FB for location. HSHM preparation and call for support.
Prayer: Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…”. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).
2nd F at StickBoys post beat down.
Tremendous honor leading 18 #HIM. Faithfully submitted, your Q – Dauber
Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.
Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you. Mary: Announcements: Prayer:
R22 lost his virginity at Kenny’s Grave this morning. 10 PAX got to witness how it unfolded. Wouldn’t say it was glorious but there was a lot of sweat. The refrigerant couldn’t keep things cooled off for long. Here’s how things got heated quickly.
Warmup: Mosey around baseball field and around community center to the basketball court. SSH-20 IC, GM-10 IC, Fazio arm circles forward and reverse 10- IC, Cotton pickers with back clap 20-IC.
Workout: Mosey to start and finish line.
5 Burpees, 10 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 20 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 30 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 40 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 50 SSH, Sumo Squats, Merkins then sprints and then 10 Burpees when you get back to finish line.
Pickup the 6.
That was a total of 35 burpees, 150 SSH, Sumos and merkins each.
Mosey to flag for Mary.
Low slow flutters-20, Reverse LBC-20 WW2s 30, around the circle call out ad exercise.
Announcements: runs, csaup, wear reflective gear
Prayers: DD dad, storm victims, H1N1 friend lost his job, others unspoken
