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Will the real Pikachu please stand up?

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YHC signed up to Q Ground Pounder for some personal accountability after a few days of travel and promised 0 running. Headed over from U-Turn just in time to deliver on that promise – found a handful of pax in the parking lot awaiting my (barely) on time arrival.

FNGs: N/A
Warm Up:

SSH x10 IC

Daisy Picker x10 IC

Imperial Walker x10 IC

Burpees for the late arrival of Cupid – 5 OYO
The Workout:

Frankenstein walk to the greenway path followed by duck walk over to our favorite place to count wrong – the bathroom building

Preacher’s chair x50 IC – some reeeeeal questionable counting. We might’ve done extra, who knows

Ascending testicles – 5x Merkins flat on the ground, 5x at 15 degrees, 5x at 45 degrees, 5x IC shoulder taps at vertical, 5x merkins at 45 degrees, 5x merkins on flat ground

Then back to the preacher’s chair x50 IC

We then Imperial Marched to the rock pile where pax were instructed to grab a medium rock flat on one side. We John Cusack’d past the speed bumps towards the parking lot for a round of Bearly Curling to the end (the long way). We then John Cusack’d to the playground for the star of the main event – the Lazy Dora (which apparently is a Diego when done with rocks – we have a name for everything). Split with accountability partner:

  • 100 tri-cep extensions while partner does dips
  • 200 curls for the girls while partner holds plank
  • 300 ru-roh’s while partner holds super man

Much to Cupid’s disdain we did not do pull ups. We Cusack’d back to the parking lot where there was a call for Crab Walks, so we Crab Walked the length of the parking lot with the rocks. We then moseyed down and returned the rocks and circled up on the disc golf putting green for a Ground Pounder classic Mary.

Mary:

Circled up around the disc golf basket pax assumed plank position for a Bear Crawl game of Duck Duck Goose. Shenanigans ensued, but all pax made at least one rotation, including Peeping Tom with Breathtaker.

50x Low Slow Flutter IC wrapped us up right on time
Announcements:

South Wake Christmas Party 2nd Saturday in December – location and details TBD

9/11 stair climb next month – awesome event at Carter Finley stadium in Raleigh. Clown cars will be in play, details to follow
T-Claps (Recognition):

Cupid for setting a distance PR this morning, picking up the 6 during U-Turn, AND still going to Ground Pounder. Dude is on fire!
Prayer:

Noah’s Ark’s M

Halarity ensued during CoT as Cupid identified as Pikachu. Poor guy was smoked.

Always an honor and a priviledge to lead men – thank you for the opportunity.

Hey ShamWow, this is a BackBlast

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FNGs: I hope None
Warm Up: I assume y’all ran
The Workout:

Shamwow took off Backblast duty. But since we need them for Meg’s Smile donations, I’m doing it.  On July 13, 16 HIM got together and ran at UTurn.  Who were they, the world may never know (except the 12 Oaks guys, who I accosted personally).

Tea Time Murph July 29

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Pax of 4 doing Murph on a muggy evening.  John Deere making it out even with a fractured foot and taught us a new word.  Twat ?   (not referring to female body part)

No EC, too humid for that tonight.

FNGs:  None

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Paddle board workout at Jordan Lake this Saturday

Prayer:  Silent

Nutcrusher boulder

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FNGs: None, but YHC did name Pikachu’s boulder the nutcrusher.

5 HIMs posted – YHC arrived 2 minutes before the start after having driven to Womble Park (still waking up). PacMan was already in the lot followed by Noah’s Ark.  PAX circled up for an on time start as Pikachu and Cupid rolled in.     

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 15 Windmills, 10 Emperial Walkers, 10 Hillbillies, 20 SSH

The Workout

Mosey to the wall of pain

2 sets of 30 Ct Ascending Testicles and 2 sets of ~50 ct wall sits. We learned Noah’s Ark doesn’t know the number 10 in Spanish and Cupid decided to play Doc in his absence. 

Mosey to the Rock Pile (Rotate rocks b/w sets). Pikachu decided to pick up a curling nutcrusher of a boulder.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (YHC demonstrated proper technique – it’s a squat, not a dead lift)

Move it up to the parking lot for 4 sets Rock Press; 4 sets of 10 Rock Windshield Wipers

Return the Rocks and mosey to the playground

Aik’n Abs

  • 15 American Hammers
  • 30 ct 6 inches
  • 10 Rockies
  • 30 ct Chilcutt planks

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 10 Derkins
  • 30 Dips

Aik’n Legs (mubble chatter ensued regarding moistness of the ground)

  • 20 3 ct Step ups (alternating legs)
  • 20 3 ct Lunges
  • 15 3 ct High Knees
  • 10 3 ct Split Jacks
  • 20 SSH
  • 10 Plank Jacks

Ended the workout with 4 sets of ~5 ct Boat Canoes which Cupid modified into Boat Stirrups.  

Announcements:  Megan Smiles Charity Event was a huge success, Banana Seat’s Paddle Board Q next Saturday, BRR training ongoing throughout the day and evening.

Prayer Requests:  Prayers for Noah’s and Pikachu’s Ms as they recover,  brothers dealing with injuries (ie John Deere, Shredder),  Double D and his family, Forceps’ move and house closing to go smoothly.

YHC took us out.

Post workout chatter as YHC welcomed Pac-Man to GP incorrectly assuming it was his first visit to GP. Discussion around designating more AOs as limited/no running workouts.  I learned this week on two separate occasions that the designation of bootcamp no matter what city you are in may mean 3+ miles of running.  

Cave Man Workout

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ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.

 

 

A Tale of Two Q’s…

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Here’s what I like about Sunday’s… PAX show up, put in the effort, fellowship all around, and everyone closes the page on the previous week and puts themselves ahead of the curve heading into Monday. On Saturday, Dauber reaches out to YHC and asks for the Q. It’s his birthday week, and what better way to celebrate than with a Ruck at AGS. As we know there will be some PAX looking for running miles, we agree to split the Q, he’ll lead the warm-ups, ruck, and COT, and I’ll put together the run… Done.

Pre-Blast advertises the Ruck along with 3-2mi running routes, complete with a water station. Here’s the other thing I like about Sunday’s, the PAX that show and want to raise the standard. The ones that rise from the fartsack on a weekend, especially the ones bookend’ing their weekend fresh off of U-Turn and finishing with AGS. I am humbled by the efforts today of the 10 HIM who showed and helped celebrate the start of an exciting week long Dauber celebration.

Dauber was first to arrive this morning. Giddiness?  Anxious?  Excitement?   Not sure.  YHC shortly rolled in after, exchanged fist bumps while both making note of the unbelievably difficult time planting the shovel flags in what seems to be concrete covered in mulch.  Usual suspects this morning in the form of DawgPound and Cowboy. Followed by Redenbacher. Anybody see this guy lately? He looks like Redenbacher’s younger brother. Red truck rolled up carrying Skidmark. YHC noted this last week when sharing the impact of DoubleD’s presence in AO’s, but it should be also noted that Skidmark’s posts at AO’s have a similar feel. Not sure what it is, but maybe its that whole Master and Apprentice thing Yoda talks about in those Star Wars flicks. Now the surprise of the morning comes in the form of an SUV carrying Yogurt.  WTH?  He usually runs or unicycle’s into Womble?  Apparently, running late this morning and opted for 4-wheels. Great seeing him. Six o’clock hits and Dauber presses play to start our morning.

Warm Up:

Warm up around the track with karaoke, Frankensteins, Bitt kicks.  Circle up with only one warmup exercise:  51 SSH.  Not sure what the connection was but PAX were griping for sure.  At one point, YHC modified with M4L-styled dirty bird hops and PAX stopped counting, but Dauber was certain he landed on 51.

The Workout:

Ruck:  Dauber borrowed a kettle bell from Sir Dawgpound and added it to his ruck pack.  Two brave PAX (Sir Dawgpound and Forceps).  Great mumble chatter while getting in over 7000 steps in one hour.  We had two sightings of Coal Ash along our trek around Sugg.  Soul crusher was in decent shape and challenged PAX with its precarious footing and arduous climb.  We survived without any misfortunes and helped hydrate a PAX on his run.  Stepped up the pace and cruised into Womble parking lot at 7:05 am.

While the Ruck was in progress, YHC had a run planned that would include 3-2 mi loops beginning and ending from the Womble lot. The first of which would focus on the entire Stinson stretch.

Stinson Segment (2.0mi)

YHC lead PAX to the top of Stinson by taking a left out of the lot to the stop sign at the top of the hill. From the stop sign, PAX let it fly down the hill and then back up to the stop sign at the intersection of Bass Lake Rd., while periodically picking up the six throughout the segment. As we made our way back to the Womble lot, YHC noted that we were about 0.25 short of 2mi, so extended the run to the playground and then back. PAX hydrated at the water station and then proceeded to segment 2- Main and Raleigh

Main and Raleigh Segment (2.0 mi)

YHC lead PAX back up Stinson and onto Raleigh. Took a left on E. Ballentine to Main and carried the remainder of Main to Holly Springs Road. Right on Holly Springs Rd. and then back onto Raleigh on our way back to the lot. Strong pushes from all PAX on this segment and T-Claps to Yogurt, Skidmark, and Nemo for picking up the six. As we approached the Womble lot, YHC took a quick look at the Garmin as PAX rehydrated and confirmed we had 10min to complete the last segment.

Fields (1.0)

With only 10 min to 7am, YHC called for a 1 mi scout run, with the PAX at the front setting the standard by running his 5K\10K pace ahead of the remaining PAX. The route took us the long way around the ball fields as we veered to the right, around the fields. As we came to the intersection toward the lot, we went right and then headed to the Ivan lot and then back around the soccer fields still holding strong in scout run formation.As we reached the last 0.15, Skidmark called for a jailbreak back to the lot. This was the strongest segment of the run, with pace hovering at 9:04-9:10. Solid work by all PAX. Later check of Strava had Cowboy pacing 42 secs faster than U-Turm the day before #Strong.

For the 4 time in a row, YHC had PAX back by 7:00am on the dot as planned. Were later joined by rucking PAX and Bernie, fresh off of 9 miles and change. Great work!

Mary: Stretches OYO
Announcements: BRR planned training runs next Saturday led by Skidmark. 2nd F at Dunkin Donuts
T-Claps (Recognition): All PAX. Strong efforts by all in attendance.
Prayer: PAX with injuries and life challenges. Bernie’s stepmom who is battling a health issue.

Great message from Dauber drawing an analogy between his ruck sack and life. Drop the bag of stuff (grudges, people who have been hurtful to you or harmed you in your past, misfortunes, etc.). Get the weight you are carrying off your back.  Go forward on your journey with a clean slate.

Dauber took us out.

Young Grasshopper

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FNGs: Adam is a 21 year old Ohio State Buckeyes fan who works in the field of oncology and enjoys martial arts and long walks on the beach – Welcome “Grasshopper”

9 HIMs showed up this morning at GP.  Pikachu posted barefoot having doubled down.  

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Moroccan Night Clubs

The Workout

Mosey to the wall of pain

3 sets of 45 ct wall sits (Al Gore, Moroccan and Prisoner style). Pikachu forgot how to count to 5 again and Doc was up to his antics with his unconventional methods as well. 

2 sets of 30ct Ascending Testicles

Mosey to the Rock Pile (Rotate rocks b/w sets). YHC suggested large but not XL rocks however 90% of the PAX chose not to listen and selected boulders.  YHC had to ask the PAX what XL rocks look like if these are just large.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (they don’t count if the rock doesn’t touch the ground)

Move it up to the parking lot for 4 sets Rock Press; 3 sets of 10 Extended Rock Windshield Wipers

Partner up for 4 sets Rock Planks & Rock Crab Planks.  One partner planks while the other lunge walks/Frankensteins to the speed bump and back.

Return the Rocks and circle up at flag

Aik’n Abs

  • 20 LBCs
  • 10 3 ct Pickle Pounder
  • 10 WWIs
  • 20 H2Ms (10 standard, 5 single leg)

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 15 Plank Jacks

Aik’n Legs

  • 10 – 3 ct High Knees
  • 10 – 3 ct Split Jacks

Split Jacks pushed young Grasshopper over the edge and he had to take some time to recover during COT. 

Announcements:  Megan Smiles Charity Event still needs volunteers (July 20th & 22nd).  Greenville’s Sasquatch CSAUP end of July

Prayer Requests:  Pumpkin and his family of 7 are flying to the land of weed (Coloroado) for a 2 week workcation.  3rd Cousin’s Father-in-law passed away at the young age of 63. Prayers for Double D and his family as his father passed away this week. Forceps house is back on the market as contract fell through.

YHC took us out.

Moroccan Skull Crushers

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FNGs: Not today

4 HIMs showed up this morning at GP post CSAUP.  Pikachu of course doubled down posting UTurn before the beat down. 

WarmUp:

20 Fozzie Arm Circles, 10 slow noisy Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 boat canoes

The Workout

Mosey to the wall of pain

3 sets of 20 ct wall sits (Al Gore, Moroccan and Prisoner style). YHC suggested the possibility of a Moroccan BTW but PAX wisely decided we didn’t have the insurance coverage for Moroccan skull crushers. 

2 sets of 30ct Ascending Testicles

Mosey to the Rock Pile (Rotate rocks b/w sets)

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Swap rocks out for something beafier

4 sets Rock Press; 3 sets of 10 Windshield Wipers; 10 Rockies

Mosey to playground

Aik’n Abs

  • 20 LBCs
  • 10 Pickle Pounder
  • 10 WIIs
  • 20 H2Ms (10 standard, 5 single leg)
  • 15 American Hammers
  • 20ct 6 inches
  • 30 ct Chicutt Planks

Aik’n Legs

  • 20 Squats
  • 20 Lunges
  • 10 High Knees
  • 10 Split Jacks
  • 15 MNT Climbers

Aik’n Arms

  • 15 Dips
  • 10 Shoulder Tap Planks
  • 3 sets of 5 hand release Merkin + 3×5 ct Supermans

Pumpkin suggested Pull-ups but YHC shared there are probably plenty of Pull-Ups in the playground trash cans already (Took Pikachu a while to get my stupid joke)

Announcements:  Megan Smiles Charity Event (July 20th & 22nd.  Greenville CSAUP end of July,

Prayer Requests:  187’s friend Tom passed away leaving 8 kids behind. Prayers for healing: 3rd Cousin’s wife’s skin cancer surgery and Pikachu’s wife’s back pain.

YHC took us out.

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

All My Favorites

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It was a warm night at Thunder with what may have been the hottest day of the year. At the 1900 mark Q made everyone squat hold while he gave a disclaimer and made sure all medical paperwork and life insurance were up to speed. There was a reminder to modify as needed and make sure we keep an eye on the 6.

EC: Pikachu, Skidmark. Crosby and John Deere did a pre-workout run but the heat was a little too much and decided to modify.

FNGs: None
Warm Up: 10 burpees OYO. Mosey to 1st corner at soccer field and 5 cc SSH. Mosey to Second corner and do 5 cc SSH & 10 merkins. Mosey to third corner for 5 cc SSH, 10 merkins, 15 cc plank jacks, Mosey to amphitheater and do 5 cc SSH, 10 merkins, 15 cc plank jacks, and 10 cc Imperial walkers and 10 cc hillbillies

The Workout: Box jumps x 10, dips x 10, box jumps x 15, dips x 15, box jumps x 10, dips x 10.

Mosey to playset for 7’s with pullups and merkins

Mosey to area near the flag for burpee bullring. One pax goes in the middle and selects someone to race to 5 burpees. Pax on the outside do side strattlehops. Loser runs to a bench and returns while winner joins the circle. All Pax went two times.

Mosey to the hill on the bottom side of the soccer field. Bear crawl races up the hill. Winner does 3 merkins. All others do 5. Rinse and repeat x 5.

Mary: Hold plank for 5 minutes. During 5 minutes did each arm up 1x, peter parkers, pickle pounders, side crunches. When Q noticed most pax were on their knees we took a quick break.

Back to plank for 5 more minutes. This time is was a straight hold with Q asking pax the F3 mission, core principals, and motto. Sets of 5 merkins at various times. One set of clock merkins with stops at 12, 9, 6, and 3. Ended when most Pax on their knees.

Announcements: Beta AO Wednesday joint Q with Carpex. Will run a couple more times. Convergence tomorrow 0704 at Womble

T-Claps (Recognition): Hot

Prayer: Tom’s family from 187’s neighborhood, Crablegs, Shredder.