Foghorn – Page 10 – F3 South Wake

Purple Cobra BackBlast

November 27, 2018/in Purple Cobra /QIC: 187
PAX: 187, Chips, Deadbolt, Dumbo, Foghorn, Mookie, Nemo, Over Easy, Pablo, Pikachu, Shredder, Straight Cash, UTI

Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:

Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins. Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner. 7 laps.

Half Way There: Wheel Barrel with partner halfway around the loop and switch. Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).

Merkin Shuffle @ 5 count

Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling

Any Given (foggy) Sunday

November 25, 2018/in Any Given Sunday /QIC: Deadbolt
PAX: Dawgpound, Deadbolt, Farva, Foghorn, Kid Cracker, Nemo

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

HSHM

November 17, 2018/in AO Post, Convergence /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Boy George, Breach, Brexit, Buford, Cowboy, Crosby, Darby, Dauber, Dawgpound, Deadbolt, DoubleD, Draper, Dusty, Emeril, Foghorn, Forceps, Glamper, Gump, H1N1, Hasselhoff, Java, John Deere, LED, Lipstick, Lipsync, Lipton, M4L, Moby, Mookie, Nemo, Norm, Pablo, Patch, Peeping Tom, Pikachu, Psi, R22, Rams, Roger Roger, Sharapova, Shredder, Skidmark, Slide Rule, Slots, Squatter, The Natural, Wadfather, Warbucks, Wrangler, Yellow Card, Yoda, Yogurt

The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Dress Rehearsal

November 10, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, DoubleD, Foghorn, Glamper, Gump, LED, Moby, Nemo, Norm, Oh Yeah, Pilgrim, Psi, Roger Roger, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.

Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.

Wafers

November 4, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Brexit, Deadbolt, DoubleD, Draper, Dusty, Farva, Foghorn, Forceps, Gump, H1N1, LED, Lipstick, Lipton, M4L, Nemo, Norm, Pablo, Patch, R22, Shredder, Skidmark, Slide Rule, Warbucks, Yellow Card

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:

Threesome

October 29, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Banana Seat, Blue Hen, Breach, Brony, Buford, Chips, Doc, Emeril, Foghorn, Java, Lucky Charms, Peeping Tom, Skidmark, Slide Rule, Slingshot, Warbucks, Yogurt

18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.

EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.

Vest: 187

Happy Birthday: Buford

Welcome back Java

Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)

The Workout:

Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.

Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.

Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.

Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.

Prayer: Dawgpound’s family, Wolfie, Crablegs

U Turn BB

October 27, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, Deadbolt, DoubleD, Emeril, Foghorn, Forceps, Gump, Hotspot, LED, Lipstick, Lipsync, Mookie, Nemo, Norm, Pablo, Patch, Porterhouse, R22, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse

Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:

Singing in the John

September 27, 2018/in Running 4 the John /QIC: UTI
PAX: Chips, Dawgpound, Emeril, Foghorn, Lipstick, Pablo, Skidmark, UTI, WebEx

Warm Up: Butt Kickers, Skipping, High Knees, Carioca

The Workout: The now typical 4.7 mile route was taken

Turning right once we left Ting and went straight down Main/55. We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just with a left after the Car Wash. The bonus Port-o-John seemed to be alive with music. We soon realized it was just Lipstick taking his post in one of the many Johns on the route. Dude likes to sing, so naturally… shaking that off, we followed the return route of the Holly Springs Half Marathon all of the way back to Ting. There were some slight modifications near the end following a reverse of the typical Paradise City EC route. Extra miles, extra hills, extra FUN!!! 4.7+ miles of it!!!

Mary: We just ran 4.7+ miles… on to COT

Announcements: Quiet crew this morning on the announcement front.

Prayer: Lipsticks brothers Mother-in-law has stopped treatment for her cancer. The prognosis is days and he has asked for prayers for her and her family in these final days.

Better late than never

September 24, 2018/in Paradise City /QIC: Emeril
PAX: 187, Axe, Blue Hen, Breach, Brickhouse, Buford, Chips, Cowboy, Crosby, Dawgpound, Deadbolt, Doc, Draper, Emeril, Foghorn, Kid Cracker, Lipstick, Lucky Charms, M4L, Mortar, Pablo, Peak Week, Pikachu, Pumpkin Spice, Ramsey, Skidmark, Slingshot, UTI, Warbucks, WebEx

Warm Up:

Started on the initial ½ mile jog when we saw a Mercedes SUV roll in late. Circled back to pick up Midget for Life. Burpees while we waited for him to get out of his car and tie his shoes.

½ mile jog w/ Good Mornings, Squat Jumps, Karaoke, Merkins, Dips, Balls to the Wall

The Workout:

7’s at the long tennis court – Burpees and Turkish Getups

Tunnel – Partner run, Balls to the Wall and Preacher Chair

Bear Crawl up the hill

Mary:

Boat Canoes

Pickle Pounders

Homer to Marge

Elbow to Knee crunches

Heel Taps

Announcements:

Dawgpound and Skidmark to take over Paradise City

Beer Mile at CBC. Can do teams. Oct 13^th

https://admin.racereach.com/r/south-wake-beer-mile

Down East F3 groups cancelled workouts until January. They’ll be working to restore the communities they live in. If you want to help/contribute see Midget

Holly Spring Half less than 8 weeks out

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Kid Crackers 10-year-old getting x-rays

All those affected by the hurricane

Side Straddle Hops

September 20, 2018/in Disney /QIC: Nemo
PAX: 187, Axe, Breach, Deadbolt, Foghorn, Kid Cracker, Lipstick, Nemo, Peeping Tom, The Natural, UTI, Warbucks

Nemo was back on the Q and looking to get the heart rate up during this traditional boot camp style beat down.

EC was strong for Deadbolt, Nemo, 187, Axe, Peeping Tom, UTI and Lipstick

Warm Up: Jog around soccer fields and circled up for Good Mornings, Fazio Arm Circles forward and reverse, Goofballs, Arm Stretch
The Workout: On the jog to the lower lot where we set up on the benches for 3 sets (1st 2 sets all ICx15, last set ICx20) of Tempo Dips – SSH – Shoulder Taps – LBCs – Nipplers. Recovered on the jog around the lot between sets. On the jog back down the road towards Optimist Farm we stopped at bottom of greenway. Split in 2 groups. Group 1 was on the run up the hill to touch fence at back corner of soccer fields and return. Group 2 was SSH the whole time. Each group made the run 2x. On the jog back to the start.
Mary: Strong round of plank-o-rama
Announcements: Countoff was 12, Name-o-rama, discussed new AO set to start next Tue at Harris Teeter parking lot – great leadership Peeping Tom. Deadbolt assisting family friends in Wallace who are dealing with very bad flood damage and he is rallying to make a trip there to deliver gas/money/supplies and a helping hand.
Prayer: For all dealing with Florence, Clay and Crablegs

Breach still looking for a couple more to add to his Tuna Run Team

Good luck to those running the Police 10k Sat

Keep an eye on facebook for many opportunities we as F3 can do to support Florence recovery

Post-AO chatter included recognition of the effort by Roger Roger stepping up and volunteering his time and skills as a pilot to help deliver supplies down east

Posts