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X Marks the Spot at the Nest

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PAX: , , , , ,

PAX: @Finkle, @Gamecock,  @H1N1, @Particle Board, @K I T T Y L I T T R, @flair

Warm-up: We got the party started with some Hillbillies and Imperial Walkers in cadence, followed by some good morning’s, and downward dog in to chaturanga updogs.

Main Event: We  played a favorite game of X-Marks the spot.  We started off with 20 SSH in cadence at the ends of the X and once we came to our intersection of Ennis St and Raleigh St we stopped and did 10 merkins.  Once all four parts were complete we changed up the exercises to squats on the ends and sumo squats at the intersection.  Got in about 2.5 miles standard.

Mary: Not today, ran out of time.

COT: @K I T T Y L I T T R: shared updates on adoption process, @H1N1: shared parenting woes for his son @Messi needing wisdom for upcoming decisions, @Finkle: prayers for oldest 2.0 who is in Guatemala working with kids and single moms.

Lipstick Delegation Tour Day 5

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EC: Lucky Charms, Skidmark, Pikachu, Banana Seat, Yosemite, YHC, Slide Rule
Warm Up: Lap around lot to loosen up the legs.

SSH x100 I mean what else would we start with?

Imperial Walkers x15

Delegation Tour continued at Crazy Ivan. YHC called out on the slack that we would be doing some Yoga, I believe the message was taken as a joke. At least 15 HIM’s showed up with bells in hand. YHC quickly sidelined Banana Seat and said “This is going to be a real delegation” YHC may have planted the seed on delegation the previous 4 days 🙂
The Workout: PAX split up for a Banana Seat Kettle Bell Beatdown (you had to be there to know what took place) and a Sarah Beth Yoga Session
Mary: Plank hold for final 4 minutes with various plank positions, including Pickle Pounders x25
Announcements: Check the Web
T-Claps (Recognition): Yosemite for completing his first Fritter. Banana Seat for the Lipstick Fritter and truly taking on the delegation Q!
Prayer: Quiver’s Family, Crab Legs, All those running HSHM tomorrow

*Dumbo and Slide Rule went out for a 4.5 mile run, as they didn’t think a real kettle bell workout would happen.

Final week of IPC

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FNGs:None but 3 pax came out to check out the IPC challenge.  A little miscommunication on starting time but we got a full 45 minutes of work out in.
Warm Up:Individual stretch
The Workout:IPC week 4

3 rounds for time

100 reps of either merkins or squats

100 meter run with coupon

100 reps of either Bonnie Blair’s or kettle bell swing

100 meter run with coupon

100 reps of either squat thrust with block or walking lunges

100 meter run with coupon

Mary: a couple leg stretches
Announcements: picnic oct 12th
T-Claps (Recognition):
Prayer: unspoken.

1 Year for Purple Cobra as a Site

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This morning 14 Pax gathered for some new and some legacy Purple Cobra site exercises.  YHC started this site 1 year ago on 9/25/2018 and for the next 5 months or so led multiple beatdowns.  Some of these were revisited today for the 1 year site special.  Thanks to all who attended!

FNGs: None
Warm Up: The usual warm up lap out and through the Cobra Sunrise Strava Segment and then back down into the parking lot near the apparently new flag location near Warbuck’s truck.

Circle up for:
Good Mornings ICx10 (done South Wake Style, YHC’s misses this way of doing it)
Hillbillies ICx20
The Windmill ICx15
Merkins OMDx20

The Workout:
We formed 1 long line for Railroad Track Indian Runs: The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached. The name derived from the pax looking like Railroad ties as you continuously hop over one another.
There was various mubble chatter about how long we would do said movement.  We did it all the way to the hill near Planet Fitness.

At the bottom of the hill we did 7’s starting with 6 WWIIs at the top and 1 Peeping Lipstick at the bottom.  This is still technically not a Turkish Gettups (most PAX’s favorite)

Mosey over to the guardrail behind Jiffy Lube and partner up.  Partner 1 did Mountain Climbers until Partner 2 finished 10 OYO of D, E, and D.  Flapjack and then repeato minus 2 each set.

Mosey over to the loading dock behind the dry cleaners.  Parter 1 did Pickle Pounders ICX20 while Partner 2 did BTTW.  Flapjack and then Partner 1 did LBCs ICx20 while Partner 2 did People’s Chair.

Form 2 Indian Run lines for a Bataan Death March back to the old flag spot.

We then circled up.  YHC pulled out his Bose Speaker to play some Tumbthumping.  Every chorus we did what resembled a Turkish Gettup with SSH done during the verses.

Mary:
American Hammers, Homer to Marge, Pamela Anderson’s
Announcements: Picnic thingy 10/12, Grow Ruck
T-Claps (Recognition): EC by Warbucks, Axe, and 187
Prayer: Unspoken
YHC took us out.

It’s truly been an honor to lead and workout with you fine men over the past nearly year and a half.  As I relocate again, this time to Raleigh, I will always think back to my roots and all the awesome memories made down in South Wake!  SYITG!

PT OUT!

Rockin’ Good Time – UvU2

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Foggy drive to the Nutcracker this morning. YHC showed up at 0500 and planted the flag. There was a group waiting for an extra push. One guy was already out running like it’s no big deal. We took off at 0505 and passed 2 others coming out of 12 Oaks. Back at the AO, YHC passed out the treats for those that just ran. New faces were in the mix for day 2 of You vs. You. There was a challenging workout ahead.

Warm Up:
Warm up lap over to circle with backwards hill runs otw
Good mornings x10
The pickers x10
Sumo squats x20
Slalom x20
Standard merkin x20

The Workout:
Mosey to playground – 3 rotating groups
Pull ups x10 (group rotates when complete)
BTTW shoulder taps AMRAP
Monkey humpers AMRAP
3 rds
*Note to self – stay away from Breach on BTTW as hot air rises and exits quickly. That was the closet I’ve ever came to a merlot during a workout.*

Mosey to top of steps – partner up same size and speed
Partner carry over to gated rock area, switch when needed
Everyone grab a rock – Cussack to track/field

Field long ways for Devin Hester’s (x2 each)
– Rd 1. P1 holds two rocks, P2 does 2 burpees then tries to catch P1, both partners go (curls on the recovery)
– Rd 2. P1 holds one rock, P2 does 1 burpee then tried to catch P1

Mosey over to short side of field
Wheel barrow across field, Switch and repeat back
Broad jump Rockees across field (this was a challenge as most had to modify)
Crab walk back with rock in lap
Curls and Tri’s while waiting on the 6

Running low on time YHC asked for everyone to hustle back with rock across the parking lot for 3 min abs.

Mary:
Canoes x10 IC
X-men crunch x10
LSF into
Protractor

T-Claps (Recognition):
Pikachu(ECEC), 187, Wiggly, H1N1, Messi, Flanigan, Blue Hen, Axe, Cupid, Emeril, Banana Seat
Lottery Prize Eligible: 187, Axe, Emeril, H1N1

Announcements:
Xmas party 2nd Saturday in Dec., UvU Day 3 tomorrow at Possum Trot

Prayer:
Noah’s Ark M, H1N1 good results

Awesome job today PAX! Very moist out there and socks were soggy fast. Looking forward to Day 3 of UvU tomorrow.

BS Out!

Rocks and Donkeys

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13 PAX overcame the fartsack and posted at Purple Cobra this AM with 5 for EC. It was a pleasure leading this morning!

EC: Axe, Full House, Redenbacher, Teacher’s Pet, Warbucks

FNGs: Not this time

Warm Up:
5 penalty burpees for a slow circle up. It was extended as New Mexico took his time joining the circle.
SSH x20 IC
Imperial Walker x10 CI
Hillbilly x10 CI
We are not worthy x10 IC
Morrocan night club x10 IC

The Workout:
2 line indian run around Harris Teeter over to loading dock with Pax grabbing 2 rocks along the say. Flair found the biggest rocks in the pile and this led to some grumbling as we were sharing rocks.

Thing 1 – Circle of pain:
Pax circled up and performed exercises x12 IC. After exercise, plank shuffle to next rock and perform merkins, increasing each stop up to 8. Exercises were:
Curls
Dodo bird (no history lesson from 187 this week)
Triceps
Shoulder Press
Ground pounder
Wonder bra
Bus driver
LBCs (just for you Dumbo)

After round 1, a recovery mosey around the Goodwill parking lot and back to our rocks for round 2. Pretty much a rinse and repeat with merkins counting down from 8 this round. New Mexico was overheard asking for a running workout, so over to Lassiter Rd for some leg and hill work.

Thing 2 – Hills and Donkeys
Mosey to bottom of Lassiter Rd hill and partner up. Partner 1 does Donkey Hydrants at bottom while partner 2 runs to guardrail for x3 per leg pistol squats and runs back. Partner switch. Once both partners completed 1 round, both run to guardrail for x10 cliffhanger merkins.
Rinse and repeat for a second round. Mosey back to the flag for Mary.

Mary:
She wasn’t here, but we found Dolly and Marge.

6” hold for the 6
Hello Dolly x20 IC
Homer to Marge x10 IC, x5 Right, x5 Left
LBCs x20 IC
Hello Dolly x10
Homer to Marge x10

Announcements:
Mudgear order – see slack #southwake-gear channel.
Sign up to Q. #QSheet
Go to a Healing Transitions workout. Tuesday 0530 or Friday 1430
187 is collecting F3 testimonies for an article in Suburban Living magazine. If you have something to share about what F3 means to you, send it by this Sunday, 8/4 to 187.
VQ at the Cobra next week!

T-Claps (Recognition):
Full House with Breathtaker.
Full House and Redenbacher for commiting to VQ’s in the near future.

Prayer:
Wallaby’s broken foot, Full House’ co-worker’s Father passed away quickly, Injured Pax

YHC took us out.

51’s at The Trot

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FNGs: None.

20 PAX enjoyed a wonderful break in the heat & humidity with a pleasant 68 degrees after a heavy downpour the day before in the Quay.  Q promised a lot of fun with Hills and rocks.

Warm Up: Q led the PAX around the tennis courts in a light jog all the way down to the snack shack.  The following exercises were executed in cadence:  25 SSH, 10 Daisy Pickers, 10 HB, 10 IW, 10 Monkey Humpers.  Mumble of 51 reps were heard by the Q.  Static stretching with arms (L/R) and behind the back.

The Workout:  Mosey to the small hill parallel to the ball field fence for 11’s of Squats and WWIIs.  PAX loved the moist grass while on their six.  Mosey to the snack for 26 BTTW and 26 People’s Chair followed by 25 more of each totaling 51 reps of each.  Mosey to the road and line up in 3 columns for an Indian run using 3 coupons (water stick, 2 kettle bells).  PAX executed Indian run up the road, past the parking lot and around the tennis courts and deposited the coupons near the shovel flag.  PAX paired up.  One PAX retrieved a medium sized rock and met their partner at the base of the hill.  Those PAX who did not get rocks, executed an assortment of plank holds.  Dauber, celebrating his birthday week, called for 51’s with the rocks:  51 reps of Curls for the girls, triceps curls, rut-ros, Squats, and bus-drivers.  When not holding a rock, partner PAX bear-crawled up the large hill and executed 5 dips on the guardrail.  PAX carefully backed down the hill and then took over rock reps from their partner.  Return rocks to rock pile.  PAX who did not return rocks, circled up in the tennis courts and began executing planks and merkins.

Mary:  YOGA movements, Superman, Merkins, Have a nice day

Announcements:  CSAUP Greenville; Paddle boarding in August ($15) – See Banana Seat; Yoga tonight in Holly Springs (near Dunkin), free first time, $7 after

T-Claps (Recognition): PAX coming out consistently in the gloom giving 100%

Prayer:  Double D took us out in prayer; prayers for our country (too much decisiveness); Injured PAX; family of an infant who died after a horrible pool accident leaving her in a coma; unemployed PAX looking for new opportunity.

2F Stick Boy.

 

Alwaysan honor leading you men in the gloom.  Thank you for making me better.  -Dauber

Wish It Was Just a Little Hotter…Not

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It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

  • Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
  • Jog to flags for Global Warming, Step-ups, Dips, Irkins
  • Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
  • Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
  • Jog across street and Duck and Weave Indian to the breezeway
  • Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.

Form and Function

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I was excited to Q today.  I recently purchased Onnit Kettble Program and decided that we need to work on form at Ivan.  We don’t always have to have an extremely intense workout and we need to work on form from time to time.  I woke up early and ready to go.

On the way to the workout I saw a Black Bear.  I knew today was going to be a good day.  It was just outside the twelve oaks entrance on Green Oaks.  Close to where Cowboy works.  I hope he is enjoying is time off.

I arrived for EC and what do I see.  Dumbo ready to leave Dawg in the dust.  Lucky driving a non company truck, Dahmer looking ready to get after it.  As always there was Pikachu’s SUV, but no Pikachu.  It must be tough trying to run 5o plus miles a week.  Sleep in not a priority for that man.  Before we left 187 came to show us how it is supposed to go down.  We began the EC trip leaving the Ivan parking lot.  As we approached Cletus parking lot SlideRule and a shirtless, but not vestless, Banana Seat greeted us.  Enough about them they didn’t attend Ivan.  We ran up Stinson and Dumbo and Dawg made a left and everyone else made a right.  As Dawg tried to keep up with Dumbo he started to fall behind.  Then Dumbo probably did one of the shortest pick up the six in F3 history.

We then saw Bullseye and Aquaman on the baseball field looking at the ISS.  As Dumbo slowed down to stay with me we finished the run with a couple of moments to spare.  It was time to work on form and function.  I did not see Axe running but he looked sweaty so he must have been out there.

Also I noticed ShamWow!!! was back in action which is nice to see.

EC: Dawgpound, Dumbo, Pikachu, Lucky Charms, 187, Dahmer, Bullseye, Axe

FNGs: Nope

Warm Up:

Bounce
Hinge
Torso Twist
BackStroke
Midget Hugs
Mid Back Stretch
Leg Swings

The Workout:

20 Second Hold Horn Split Squat Each Leg
10 Reps Horn Split Squat Each Leg
20 Second Hold Split Leg Row Each Arm
10 Reps Split Leg Row Each Arm
20 Second Hold Quarter Squat
10 Reps Quarter Squat
20 Second Hold Assisted Waiter Press Each Arm
10 Reps Assisted Waiter Press Each Arm

10 Reps Horn Reverse Lunge Each Leg
10 Reps Row Each Arm
10 Reps Half Squat
10 Reps Strict Press Each Arm

10 Reps Horn Planted foot Lunge Each Leg
10 Reps Across Row Each Arm
10 Reps Full Squat
10 Reps Bottoms Up Press Each Arm

20 Second Hold Horn Split Squat
10 Reps of Pax choice in the Lunge Series
20 Second Hold Split Leg Row Each Arm
10 Reps of Pax choice in the Row Series Each Arm
20 Second Hold Quarter Squat
10 Reps of Pax choice in the Squat Series
20 Second Hold Assisted Waiter Press
10 Reps of Pax choice in the Press Series

20 Kettlebell Swings

Mary:

Mini Turkish Getups
Reverse LBCs Bell over head
Homer to Marge Bell over head
Cat/Cow
Downward Dog
Pigeon Pose

Announcements:

Fourth of July convergence.  Sounds easy.

T-Claps (Recognition):

New Fritter leader!!! Pikachu has now surpassed Dawgpound, Pablo and Dumbo in the most Fritters

Prayer:

All unspoken
Those injured

Rise of the Dodo Bird

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20 Pax showed up for a beatdown by YHC after a week of being downrange. It was good to be back in the gloom with these HIMs and this morning was no different. A strong crowd for EC on a hot and muggy morning, the definition of gloom. Breathtaker made an appearance after the reassurance that running was not the focus of the morning. There were chafed nipples, a malfunctioning light vest, and a Skidmark. As 0530 hit, with no FNGs and 1 self proclaimed Kotter, we were off

ECEC: Warbucks, Skidmark, Redenbacher, UTI
EC: Warbucks, Skidmark, Redenbacher, UTI, Axe, 187, Plex, Dahmer
Skins: Skidmark, UTI, Warbucks

Warm Up:
SSH x30 IC
imperial walker – 10 IC
hillbilly 10 IC
squat 10 IC
sir fazio arm circles 10/10 IC
moroccan night clubs 10 IC
seal claps 10 IC
overhead claps 20 IC

The Workout:
Everybody was warm, so we moseyed to the Path to nowhere for:
People’s chair – 5 count by pax. This took a really long time, resulting in mumble chatter about partner leg massages and 187’s strong legs from carrying so much weight around.
Ascending testicles – 1 round
mosey to better wall for round 2

Mosey To loading dock grab 2 rocks
Curls were done while the 6 arrived

Circled up for 2 rounds of:
Overhead press
Triceps extensions
Dodo bird – 187 gave history of the dodo bird
Curls for the girls

This circuit was going pretty smooth, but got way off track when 187 gave Pax a history of the dodo bird. Apparently they are extinct, can’t fly, and ate rocks to digest berries. Pax stopped counting, so many dodo birds where done until we got to a 15 count. This mumble chatter approached Carpex status.

With tired arms, we moseyed to guard rail for 2 rounds of:
Dips
Derkins
Underdogs

Mosey back toward start, stopping at far end of lot. Pax grumbled when YHC told them to partner up based on leg weight. We
Wheelbarrowed back to start with burpees when switch, increasing each time.

Mary:
With Mary awaiting, we moseyed back to the flag where Dahmer led the following while I retrieved my phone:
LBC
LSF
Freddy Mercury
PicklePounder
Homer to Marge

Announcements:
See social networks.
1776 convergence on 7/4
Umstead trail run

T-Claps (Recognition):
Redenbacher with lots of good work lately. Keep it up and you’ll get that sub-2 half in November.

Particle board on his ability to avoid Qing a workout. Hope to see you leading one soon.

Prayer:
Crablegs on his journey to all MLB parks making memories and spreading awareness for ALS.
Follow him here: http://challengelarry.org
Unspoken and injured PAX.