Full House – Page 29 – F3 South Wake

Indian Run Stackem Up Suicide for Fritters

January 3, 2019/in Disney /QIC: Pablo
PAX: Ball Drop, Big Blue, Breach, Cowboy, Crab Legs, Cruise, Dauber, Dawgpound, Deadbolt, Dumbo, Emeril, Full House, Lipstick, M4L, Natty Ice, Nemo, Pablo, Pikachu, Psi, Ramsey, Slide Rule, Tailpipe, Warbucks

Pax of 12 came out for EC (1 just for EC) and 22 for the main event to help support some #HIM as they continued their journey to become a member of the #fritterfoundation

Warm Up:

2 laps around the parking lot. SSH IC x 20, IW IC x 10, HB IC x 10, Fazio Arm Circles IC x 10 forward x 10 backwards, michael phelps
The Workout:

Pax split in groups of 4 or 5 and began their indian run to the road that runs adjacent to the large parking lot. Pax then began their stackem up suicide in indian run with 5 pain stations at each intersection on the road. Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1. Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning. Exercises were as follows: Station 1: 5 prisoner cell merkin burpees (PCMBs), Station 2: 10 Turkish getups, Station 3: 15 WWIIs, Station 4: 20 merkins, Station 5: 25 Prisoner Squats. Pax then did indian run back to flag for Mary
Mary:

LBC ICx20, Single leg homer to marge x 10 each side.
Announcements:

Fritter foundation continues at Ivan tomorrow with pre-run at 5:05, Please wear a red shirt on Fridays to support those deployed serving our country. Breath Taker challenge final bid at Cletus COT for next week.
Prayer:

Friend of M4L diagnosed with prostate cancer, crab legs, boy george’s son, all those dealing with challenges in their life, unspoken prayers

Git your motor runnin’… Head out on the highway…

December 28, 2018/in Cletus /QIC: Yogurt
PAX: Brickhouse, Crab Legs, Da Business, Deadbolt, DoubleD, Draper, Forceps, Full House, Ironic, Lipstick, Lucky Charms, Slide Rule, UTI, Yogurt

Privilege to lead you fellas out there today. Great to see Crab Legs and all in the gloom and second F…

You’ll want to CRANK UP the link below!

Warm Up: Imperial walkers, hillbillies, good mornings. Revved up our engines with some Red Bull Smurf Jacks (SSH from squat position, 3x speed cadence x20). That will crank your tractor, or whatever you got! Mosey to greenway at Grigsby Avenue. More warmups of Fozzio? arm circles (still don’t know if its Fozie/Fozzio/Fonzie?), Moroccan night clubs, stretches.
The Workout: Two Indian run-type workout formations. 1. PAX planks up head to toe with heads uphill. Last PAX runs to front, yells “Down,” entire PAX does one Merkin, repeat until each PAX has run twice. Lots of groaning while holding plank for so long with 28 Merkins mixed in! 2. Good ol’ Guantanimos, again with each PAX running the line twice.

Headed out on the highway (Grigsby Avenue), Lookin’ for adventure. Failed attempt at 2-line Indian run. Lesson: Don’t make PAX THINK in the morning, just let them DO. Found adventure in Park Avenue subdivision–yes Park Avenue. Perfect 1/3 mile block for the Burpee mile: 3 stations of 6 burpees x 3 laps. That’s 54 burpees. Lots of different paces, of course. Thanks to Lucky, Double D, and others for picking up the 6.
Mary: Crunchy Frogs x10
Announcements: $50 for HS Half until Jan 1, when price goes up. UTurn Saturday minimum 5 miles. Hill run at Sugg organized by Boy George.
Prayer: Our brother Crab Legs, who posted today. Double D’s dad, Moby’s wife who’s expecting a little Moby any day now, Noah’s Ark after shoulder surgery, Ausfart, others I’m sure…

7 PAX Finding their ‘Why’ at Any Given Sunday

December 24, 2018/in Any Given Sunday /QIC: Mookie
PAX: Deadbolt, Forceps, Full House, H1N1, Kid Cracker, Messi, Mookie

Cold and clear was the forecast this morning for 7 PAX, who went looking for some miles and the elusive sunrise that has been absent the past 3 weeks at Any Given Sunday. Rolled into the parking lot at 6:20am and was quickly greeted by Full House and then Forceps. A clown car carrying H1N1 and Messi rolled in and then was followed by Deadbolt. The surprise of the morning was a rare Kid Cracker Sunday post. Six-thirty hit and we were off with the following warm up.

Warm Up: Light jog to the back of the parking lot, butt kickers back to the start, followed all the way to the other side with carioca R\L, L\R. Frankensteins to the start. Circled up for Imperial Walkers X10, Hillbillies X10, Stationary High Knees X10, Hacky Sacks X10

The Workout: YHC explained today’s route for those new to Any Given Sunday as well as those that had previously run it solo in the dark…. Standard Bass Lake loop, including the greenway, counter clockwise around the lake, and return through the back side of Sugg Farm onto Womble. Before we took off, Deadbolt explained to the PAX that we he had an announcement to make. Reflecting on an earlier post from Kid Cracker this week which read, “Motivation is the drug of choice for the UNCOMMITTED,” Deadbolt explained the difference between motivation and commitment. Motivation will get you out there for a day, but commitment will keep you out there for years. He further challenged PAX to find their ‘Why,’ which will create the commitment. A very fitting dialogue for 7 guys committed to ‘getting after it’ this morning in sub-freezing temps at 6:30 on a Sunday.

With that, PAX were off, including Messi who was setting the pace by bike. He was quickly out paced by Kid Cracker, who appeared as if he was shot out of a cannon and there was no sign of him as we made our way onto Grigsby headed to Sugg. Great mumblechatter along the greenways and around the lake. As PAX made their way up the back hill of Sugg Farm, they were greeted to one of those trademark AGS sunrises. PAX slowed long enough to take a quick snap in front of the sunrise to capture the moment and then proceed to the final leg to Womble to do a few trips around the fields to close out the 6-mile loop.

Mary: Light stretches post run

Announcements: YHC called a 2nd F at DD for coffee and donuts for those interested. Messi and H1N1 have a Christmas New Years Q at Mutiny

Prayer: Crab Legs, DoubleD’s dad, prayers for Shredder’s mom. Additional prayers for families going through difficult times during the holiday season. Deadbolt took us out.

Accountability

December 22, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Boy George, Brexit, Cowboy, Dauber, Dawgpound, Deadbolt, DoubleD, Dumbo, Full House, Hasselhoff, Nemo, Oh Yeah, Pac-Man, Pikachu, Pilgrim, Psi, Roger Roger, Sassy, Shredder, Skidmark, Slide Rule, Slurpee, UTI

Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

U-turn

December 15, 2018/in U Turn /QIC: Skidmark
PAX: Doc, Full House, Psi, Warbucks, Wiggly

Warm Up:SSH, IW, Hillbillies, Frankenstein kicks
The Workout: Standard 5 mile loop
Mary: coffee
Announcements: its raining
Prayer: Full House ran 5 miles. Warbucks took it out.

Shootin’ starz

December 13, 2018/in Disney /QIC: Midget4Life
PAX: 187, Chips, Doc, DoubleD, Dumbo, Emeril, Full House, M4L, Motor Boatin', Pac-Man, Peeping Tom, Sharapova, Trickle, Warbucks, Wiggly

Warm Up:17 gathered for brisk 32 n they were ready 4 ‘my friends’ Q.. I had few things on my ‘winkie’, adjusted according to pax
The Workout: We ran @ 457 yards- few cars were coming to bus entrance for SSH, and 5 burpee oyo- enough warning- groups of 3, YHC had counted 15 but we had 2 more oops.. I was excited for hill the yhc had ran few times with yellow card and it was nice n steady 1.2 mile- we stopped at ‘off Disney ‘ property and bottom of the hill and knocked out 50 merkins aka (mucho Cheeto) and planked while waiting on the 6th-

start w/ 2 man Indian run and stopping every 463 meters for low slow/lbc- more merkins- jump squats/star jumps- passed a lonely runner and was asked 2 joined the brothers of gloom, but he could not handle the sauce we were cooking..

indian run failed since our Indian ‘motor boatin’ Got left but we did not know until we reached the beautiful manicured spa n Pool. Feel like Indian run is better accountability tool- pushes you- instead of just running-

jump squats while waited n called 11’s – squat on one side and Turkish get ups- again the parking lot was about 257 meters- saw bunch of accountability amongst the pax- proud of few new ones and believing and trusting F-3.

557 we realized we were missing ‘motorboatin’.. chips takes off since he was winded/ tired in order 2 find him and rest of us start our Indian run back to flag- yhc follows the tennis star n Brazilian meat lover- while rest get back 2 make sure all pax were accounted for and emeril had called out burpees- thx

naked mole skin- we push each other and yhc really enjoys how all the guys do not think they can but all of a sudden they do things just a tad bit more during workout-work/ family life.. we learn from our mistakes and share so others do not fail-

Mary: homer 2 merge/ Superman / Carolina dry docks/ boat canoe in hone of my boy blue
Announcements: CSAUP/ slack/ Christmas party/ wrightsville
Prayer: crab legs/ DD’s M and dad/ sausage party/ selling house –

yhc/ emeril has Q at ambassador on 12/15- should be fun- always fun

make it A gr8 day-

chips/emeril/ peeping Tom/ M4L/ dumbo/ 187/ Pac man/ sharipova/ motorboatin/ DD/ warbucks/ doc/ full house/ wiggly/ trickle (when did he trickle in)/ lab rat.. saw shootin starz n birds chirping n the cold gloom only at Disney.. honor and always fun to lead- we covered over 3.1 miles

Baby it’s cold outside

December 10, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Crosby, Dawgpound, Forceps, Full House, Pikachu, Skidmark, Yogurt

8 Pax got stronger at Paradise City on a cold, wet Monday morning. #nevermissamonday. No need for temporary AOs, no fartsacks, no bitchin, just rise and grind. All F3 workouts are held outdoors, rain or shine. All F3 workouts begin and end on time. 45 minutes of solid beatdown work followed by COT.

A few pax got some EC by doing a few laps around Ting to get warmed up. 187 and Full House for 2. Skidmark and Crosby for 1. Pikachu ran from home.

7 Pax converged at Dunkin for some quality 2nd F.

Warm Up: I loop with SSH, IW, Hillbillies, Frankensteins, Good mornings, Fozio Arm Circles. Close out warm ups with 5 burpees for Forceps who was late, but he HC’ed so he made sure to show up.

The Workout:

Pax ran Catch me if you can Indian Run with 3 burpees.

Corner 1: 5 Star jumps

Corner 2: 5 Star jumps, 10 Squats

Corner 3: 5 Star jumps, 10 squats, 15 merkins

Corner 4: 5 Star jumps, 10 squats, 15 merkins, 20 plank jacks.

Pax completed 3 full laps. Final lap was done in reverse without the indian run. Corner 4, 3, 2, 1.

Mary: Good mornings and 3 more burpees OYO.

Announcements: CSAUP 12/15 at 6:00. Start at Womble. If you don’t want to run drive between AOs or bike. U-Turn will still happen on Saturday so there will need to be a Q to lead. Christmas party 6:00pm Saturday at M4L. No 2.0s

Prayer: Ausfart – long road to recovery. Double D, Puddles, Crablegs (great to see him at Starbucks saturday.)

Disney ’55’

December 6, 2018/in Disney /QIC: The Natural
PAX: 187, Axe, Blue Hen, Buford, Chips, Dawgpound, Deadbolt, Doc, DoubleD, Dumbo, Emeril, Foghorn, Full House, Lipton, M4L, Moby, Mookie, Nemo, Over Easy, Pac-Man, Sharapova, Skidmark, Slide Rule, Squatter, The Natural, Warbucks, WebEx, Wiggly

In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.

QIC: The Natural

PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.

Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.

Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…

Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.

COT: Dead Bolt took us out with prayers for healing and struggles.

An Early Christmas Miracle!

December 4, 2018/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Banana Seat, Bob Ross, Buddy The Elf, Chips, Deadbolt, DoubleD, Drysdale, Dumbo, Emeril, Full House, La Fleur, Lipstick, M4L, Mookie, Motor Boatin', Nemo, Pac-Man, Peeping Tom, Pikachu, Puddles, Sharapova, Straight Cash, Warbucks, Yoda, Yogurt

Thanks to all who posted to help set a new attendance record at Purple Cobra! Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda). There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)

Warm Up:

YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH. Then we did the following:

Imperial Walkers ICx15

Hillbillies ICx15

Frankenstein Kicks ICx15

The Workout:

Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.

Partner up to do the following:

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

Mosey to the Goodwill Lot

Wilt Chamberlains

Mosey to Dollar Tree Lot

Burpish Getups 10 OYO

Mosey to Wells Fargo Lot

The same damn thing again

Mosey to the Flag

Wave of Merkins to 10

Mary:

Homer to Marge IC x20

Back Plank

Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services

Prayer: Pablo’s mom, unspoken, YHC took us out.

Welcome Ironic and Full House

December 3, 2018/in Paradise City /QIC: Dawgpound
PAX: 187, Axe, Brexit, Buford, Chips, Crosby, Dawgpound, Dumbo, Emeril, Foghorn, Full House, Ironic, Lipstick, Lucky Charms, M4L, Moby, Mookie, Pac-Man, Peeping Tom, Pikachu, UTI, Warbucks, WebEx, Yogurt

Welcome Ironic and Full House.

Thunder claps for Foghorn for wearing a vest.

EC EC: Dawgpound, Emeril, Midget, Lipstick, UTI

EC: Dawgpound, Emeril, Midget, Lipstick, UTI, Axe, 187, Warbucks, Yogurt, Brexit, Chips

Excuse Lexicon: IT Band Flare Up, No Alarm

Warm Up:

Circle Up
Fazio arm circle
10 Imperial Walkers
10 Hillbillies
Good morning
10 Reverse Pushup
15 Squatter Pyramid

The Workout:

Workout
Find Groups of 4 Similar Speed
Indian Run around the 1/2 Mile Loop

Corner:
5 Burpee

Ticket Office
5 Burpee
10 Merkins

Bottom of Ramp
5 Burpee
10 Merkins
15 Squats

Basketball Court:
5 Burpee
10 Merkins
15 Squats
20 LBCs

Lead group came back for the six after they finished their last set.

Total of three laps

Run to ticket office
20 Squat Pyramids

Run to courts for Mary

Mary:

5 Burpee Countdown
LBC
Have a Nice Day

Announcements:

December 15th CSAUP
Some Second F is coming our way in the future

Prayer:

Pablo’s Mom
Crablegs
Double D’s Dad
Dave Bexit’s Buddy from Michigan. Currently battling burns and infections.

Thanks for letting me lead you guys today.

Challenge Points:

Burpees: 75 => 225
Merkins: 100 => 200
Squats: 170 => 170

Total Points: 595

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