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Bears, Snakes, and Dragons all in a wheelbarrow

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In light of my B-day being tomorrow, I figured that 30 would be a solid number to revolve around.

EC: Dovetail, Norm, Martini, Yosemite

Warm Up: Mosied around the parking lot with butt-kickers and Frankensteins included.  Circled up for SSHx 30 IC, High Knees x 15 IC, Daisy Pickers x 15 IC, Windmills x 15 IC, Thrusters x 10, Annie’s x 10 IC(each hand).

The Workout: PAX lined up in a plank position and then, one by one, bear crawled past the next person in a crisscrossing fashion(Official name is Bear-Snaking). This continued until we made our way to the main road across from the school. From there we partnered up and wheelbarrow merkined up both flights of stairs in front of the school, the number of merkins increasing for each step. After some insight(hidden in a question) from one of the PAX we modified the number of merkins on the second flight. At the top, we did prisoner squats X 30 then bear crawled back down the steps to rinse and repeat with squats X 50 next round.

From there we mosied back over to the heart of The Nest for some Welsh Dragons(up to 10) in some pretty wet grass. After finishing the dragons, we lunge walked back to where we began. Mosied over to a wall for 30 Australian MC’s.

Mary: American Hammers X 15 IC, WW1’s( the right way) X 20, reverse LBC’s X 15 IC, Homer to Marge’s X 15 IC, X & O’s X 15. Dovetail took us out with some solid stretches.
Announcements: 16-Bit’s Super Bowl block, Q-Sheet reminder/Virgin-Q encouragement
Prayer: Martini’s job-related situation/and foot pain

Icy Scarecrow

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IT WAS COLD

EC: Beater, Dovetail, Martini, Yosemite

FNGs: None

Warm Up: Good mornings, arm stretches, SSH, Sir Fazio Arm Circles, Daisy Pickers, Imperial Walkers, warm up lap

The Workout:  YHC brought some icy 5gal buckets for the workout (3gal fill)…Icy Scarecrow – hold buckets out as far as you can for as long as you can (or 1 min +) as the timer…other PAX do exercises:  Lunges, plank jacks, squats, mountain climbers, mickey mouse merkins, bear crawl x 2, duck walk.

 

Icy Curls for the Girls – 10 each arm for one PAX as timer while other PAX alternate between Balls to the Wall and Wall Sits

Icy Laps with partner – Partners take lap with Icy Bucket while other PAX (partnered up) Broke Back Merkins and partner merkins (can’t remember name).  Then rinse but no repeat, alternating to Smurf Jacks and Imperial Walkers

Mary: 1 min plank, box cutters with hold at end, Mary Antoinettes, American Hammers

Announcements: Possible new AO, shhhh….more details coming

T-Claps (Recognition): everyone coming out in the freezing cold

Prayer: Praise – Gamecock’s sister having a baby soon!  Prayers – Yosemite custody situation; more time with daughter.  Beater for cardiologist visit

I Can’t Feel My Arms!

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Great workout this morning men. Way to make the most of the last day of unseasonably warm weather for at least the next few days. Thanks for getting out there and holding each other accountable! It was my honor to lead you this morning (with Dovetail’s help).

FNGs:

None

Warm Up:

(Led by Dovetail)
Line up – everyone did SSH while 2 PAX ran down 2 parking spaces, next 2 PAX ran to the 4th parking space, and so on until we got to the end of the parking lot.

KickBacks x 10 – each leg (not sure of the proper F3 term – if there is one) – just like it sounds – kick your leg back to work those glutes and stretch the hammies.

Sir Fazio Arm Circles – x 10 forward / x 10 reverse

Imperial Walkers/ Hillbillies x 10 each

Good mornings x 10

The Workout:

We broadened our horizons a bit this morning and used the semi-square sidewalk around the flagpole near the entrance of the community center. Nice change of scenery. One we moseyed into position, we commenced with some 4 corners:
Bear crawl to Corner 1 – Standard Merkins X15
Lunge Walk to Corner 2 – WW2’s x15
Bear Crawl to Corner 3 – Carolina Dry Docks x15
Lunge Walk to Corner 4 – LBC’s x15 IC
Mosey around the parking lot, then Rinse and Repeat for 2 more rounds.
At this point we could still (somewhat) feel our arms, so we moseyed over to the pavilion and partnered up for the next bit…
Partner 1 does a lap around the parking lot while partner 2 does exercise – P1 picks up where P2 left off
Irkins x 100
Derkins x 100
Dips x 100
We ran out of time so we had to forego the 300 squats that were planned for the last round, but YHC didn’t hear too many complaints.

Mary:

(Also led by Dovetail)
American Hammers x 15 IC
Modified Box Cutters (hourglass shape) x 10 IC
Side Crunches (not aware if there is a different F3 name for these) – crunches while laying on your side – x 10 on each side
X Men Crunches – a worse version of Boat Canoes – x 7

Announcements:

Check Slack & FB

Join us at Sheepdog tomorrow at 5:45 / EC at 5:15

T-Claps (Recognition):

Dovetail for taking warmup and Mary
Props to the ECers > Dovetail / Yosemite/ YHC

Prayer:

Finkle’s jacked-up knuckle – getting an ultrasound and MRI to see how to get it fixed
Martini’s mom – cancer – Doctors have said there isn’t anything more they can do to treat it.
Troops in harm’s way
Those training for races to stay free of injury

Thanks again for the opportunity to lead you HIM’s this morning! See you back out there soon.

21 at U-turn! Be SAFE!

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FNGs:   My car was on auto pilot and almost turned into Target enroute to Starbucks.  Second time this week I went to an old AO site.  Luckily, I remembered we were meeting at Panera Bread.  Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn.  Expected a handful of PAX to show up.  Blown away by the number who PAX who came out to run in this incredible, January weather!  (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.

Warm Up:  I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces.  I grabbed my phone and started recording for name-o-rama after we sounded off.  Made some announcements and prayer requests (see below) and got into the warm-up.  20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.

The Workout:   Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest.  I emphasized safety highlighting the route and the rules of the road for the first-timers.  I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six.  Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run.  Shout out to Dawgpound who alerted me two PAX who took off running before circling up.  I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout.  Thanks Pablo for your help keeping Emeril safe.
PAX:   May I suggest checking in with the Q prior to taking off running in the future.

During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder).  Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.

Mary:  None

Announcements:  Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS.  Invest in a head lamp or light vest – could save your life.

 

T-Claps (Recognition):  Martini – EC and 5/6 mile long run.  (AND GP afterwards). Killed it today

Prayer:  Thank you Shredder for taking us in (out) leading us in prayer.

F2 at Panera Bread with all PAX accounted for.  An honor to lead, thank you Sham Wow for the opportunity. – Dauber

Mutiny/Red October

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7 pax for EC

FNGs:Yeti(Chris Zerkel) Iceman Jester (Malaki Zerkel)
Warm Up:SSH, good mornings, Daisy pickers, arm stretches, 10 merkins
The Workout:split 4 for red October 15 for ultimate.

15 count of following. Single arm bent over rows, hot potato, halo around body, figure 8 between legs, reverse lunges each leg, side lunges, goblet squat with 15 count pulse at end. 10-Snatch and press each arm.

7’s wonder bra and slow merkins

repeat 1st group of exercises adding 30 IC chest press, Russian twists, and side bends.

Mary:none
Announcements: q swap. Hit up cart AO’s to support SW pax.
T-Claps (Recognition):
Prayer: family surgeries this week. Military in Iran, Australia

Throwback Day One – Baby Come Back

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Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.

FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline

  1. Combo exercises included: step-ups and irkins, wide merkins and plank jacks, rinse, repeat
  2. Quarterback / receiver drills while other PAX were in line doing planks, squats, high knees
  3. Two Rock Shakur: Colt 45s and Tricep Extensions
  4. Split in to two groups. Bear Crawl around circle drive holding Baby from the inside and passing to the next PAX to reach the outside circle
  5. Mosey to playground: Split in to 4 groups for pull up, swing planks, and a game of Hot Potato
  6. Two Rock Shakur repeat

Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer

2nd F at Starbucks!

 

Ultimate Hard Mode

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FNGs: None today
Warm Up:

SSH x20 IC

Windmill x10 IC

Frankenstein’s x10 IC
The Workout:

Ultimate frisbee F3 style! When the disc hits the ground do an exercise from a rotating list. For today the list was 10x merkins, 10x squats, 5x burpees. A big up in the number of reps vs what is the norm – that’s why it was hard mode!

When a team scores they call an exercise that everyone does.

Mary:

We played until 42 minutes or so – after a game point call we moseyed back to the parking lot for some Mary.

Low slow flutter x20 IC

LBC x20 IC
Announcements:

CSAUP, Christmas Party, Oakwood 24.
T-Claps (Recognition):

16-bit for playing with breathtaker. He’s committed to the 5 pack and I’m sure this wasn’t easy with the extra 20 lbs.
Prayer:

Finkle’s daughter is in post op recovery. Duwan at Banana Seat’s church needs lifting up. Continue to pray for Wallaby and his family – a meal train is in the works by Pablo. Fumunga’s hot water heater is busted. Beater’s son is having some behavioral issues.

Ultimate at Mutiny!

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FNGs: None
Warm Up: Quick lap, 30 SSH, 10 good mornings, light stretching
The Workout: Ultimate!
Mary: She was not found, we played til the last second.
Announcements: Frosty! Get your CSAUP on. One month away.
T-Claps (Recognition): Fram for a very awesome catch!
Prayer: 16-bit’s daughter, travel

Rockin’ n Blockin’ a Mutiny

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FNGs: None

Warm Up: As the half past the hour drew near 16 Pax stood wondering in the gloom with mumble chatter of where oh’ where might the Q for the inaugural Red October Kettlebell workout be. Low & behold Dauber comes in near sideways at 29 past the hour. As today was “The Day” to christen the new AO alongside Mutiny we were to warm up and embrace Mary all together in good fashion. YHC called out to said Q across the way and then instructed the Pax to a 5 Burpee OYO in keeping with SouthWake’s tardy policy.

Sprinkler was on edge chomping at the bit for the signal to take warm up from there. Off to a quick lap around the field then back to parking lot for a sprinkling of SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers, & Fozio AC forwards and reverses. Here is where the group splits and Dauber drags his prey off to the tennis courts for an inaugural can of kettle bell whoop arss!

The Workout: Sprinkler & YHC co-Q’d the block work laid today. A few rounds of around the waist, curls for the girls, high knee step ups, overhead presses, rut rows, quick feet, elbow planks w/opposite leg lifts, uneven merkins, reclined chest presses, tricep extensions, wonder bra’s, parking lot block bear crawlin’ Indian run, single parking space block pushin’ burpees increasing by 1 at each line by 5 spaces, a final round the horn 10 count of  block exercises called by the remaining 8 Pax.

Mary: Merged back with the weary kettle beller’s for a date with Mary. Led by YHC started with a round of 1:4 Jack Webbs up 10/40, box cutters x 20, low slow flutters x 50.

Announcements: Christmas party coming up likely at Pablo’s place.

T-Claps (Recognition): To Sprinkler for being volunteered by YHC to co-Q his first workout last week and stepping up and doing a magnificent job in the gloom this morning.

Prayer: 16-bit dealing with some possible blood clots in one of legs, Quiver’s job situation, unspoken. YHC took us out in prayer.

Just Back For The Weekend

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PAX: LED, Fonzie, Doc, Finkle, Norm, Modify, H1N1, FedEx, Yosemite, Sprinkler

EC: Norm

FNGs: None

It was great to see Norm back in the gloom, even though he was just back for the weekend and heading back to training after Mutiny.

Warm Up: We did some SSH, Good Mornings, Imperial Walkers, Hillbillies, Arm Circles, and Overhead Claps all in cadence

The Workout: We started at the short wall under the parking lot shelter for step ups and squats. After that we went to the concession stand wall for some BTW and Shoulder Taps.  Then we headed to the parking lot behind Club Works for walking lunges into burpee to the rock pile where I told the Pax to get a medium size rock and John Cusack to the parking lot on the side of Club Works where we started with some Merkins, on each “up” we slid the rock under us to the left or right, then we bear crawled across the lot with the rock.  On this side we did Rut Rows into overhead alternating lunges and then bear crawled back with the rock to do some more sliding rock Merkins. After we bear crawled back to the other side, with the rock, we did some alternating around the world to squat to curl for the girls. Told the Pax to John Cusack back for some rinse and repeat. Before we returned the rocks we partnered up so P1 can do Merkins with a rock on his back as P2 did squats. We returned the rocks and I told the Pax that we would be heading back the way we came in so we did walking lunges into burpee back to the the parking circle.

Mary: Ran out of time

Announcements: Check Facebook and Slack

T-Claps (Recognition):  Norm and his family as he heads back to training

Prayer: FedEx’s son and co worker, who was bitten by a dog, and Norm’s friend who’s about to have a baby

 

 

Always an honor to lead you fine gentlemen!!!!  SYITG!!