Warm Up: SSH, sir Fozzy, GM, imperial walker
The Workout: various stops throughout the park. BTW, preachers chair, LBC, Merkin. Erkins Durkin Dips X2, up and around the stairs, lol slow flutter, prisoner squat.
four corners in the big lot, 20 WWII, 15 Merkin, 10 squats, five Burpee OYO.
Mary: Homer to March, box cutter
Announcements: see slack
T-Claps (Recognition): Mookie for being 110%
Prayer: stubs, lipstick, slide rule
13 PAX showed at R4TJ for a changed up event. First day of June challenge is off to a great start.
Divide into two teams
Run a 0.9 route/lap inside Ting
Once 5 laps are completed, you run only the square route.
The flag will be at the top of the ramp with a roll of TP on it. Each time you pass you pull one sheet and add it to your teams pile. The team with the most sheets at the end of 50 mins wins. Timer will be set at the flag.
We ended up with 45 vs 40 sheets of TP. Nice work gents and great push.
BS out!
EC: Abe, Alpine, Bleeder, Cupid, Lipstick, Skidmark, Pikachu, UTI. In May 2018, @Skidmark invited me to an F3 workout. Probably the easiest headlock ever. On May 13, 2022, 27 men posted to celebrate my 4 years of F3 and 57 years of life. When we came rolling in from EC at 5:27 am, I was overwhelmed by more than two dozen men, circled up, ready to go.
Special invitation: Yogi, who was at my first workout. When it was time for my F3 name, after fruitless discussion around Raleigh native, environmental worker, and more, I got the “What was your first concert?” question. Answer: BTO, you know, Bachman Turner Overdrive, who sing, Takin’ Care of Business. Dorton Arena, ~1975. Yeah, Yogi chimed in, Takin’ Care of Business – TCoB! Slide Rule heard “TCB” and immediately thought TCBY – The Country’s Best Yogurt. Ok, your name is YOGURT!
Warmup: 1) Run to top of Ivan lot. 2) Circle up for 57 SSHs. Count off: 27! 3) Mosey to amphitheater lawn area. 4) Jack Webbs to 30; 19 pickle pounders, 19 squats, 19 Catalina wine mixers. (19 x 3 = 57) 5) Mosey up to greenway, on your six. Guantanamo. Wide range of pushes from nice and easy to brutal by Pikachu. Long time to circulate 27 PAX. Mosey to truck to pick up gloves. Note: Should have picked up speaker too! Mosey to rock pile. Each PAX grab a rock.
During the workout, I missed several counts and received much-deserved grilling. During my days of Q’ing Cletus, I was never known for counting.
The Thang 1: Count off in 1s and 2s. Simple exercise – 1s bear crawl to top of parking lot and back, while pushing your rock. 2s do AMRAP curls for the girls (Round 1), rut rohs (Round 2), prisoner squats (Round 3).
The Thang 2: Circle up in “grassy” lot. Similar to Banana Seat’s and Pikachu’s AC/DC Thunderstruck workout, I used Takin’ Care of Business as the song and we did a burpee with every “Takin’ Care of Business.” That’s 27 (compared to 31 for Thunderstruck). Volume was way too low, so yes, should have grabbed speaker while at truck. Anyway, everyone grilled me for that.
Mary: Circle up on tennis courts, where it all began. Big boy sit-ups, Pickle pounders, Box cutters, Protractor. Have a nice day.
Announcements: #Junechallenge and more on Slack. Highlighter running for Congress.
Prayer requests: Yogi prepared a list of goals at the suggestion of his pastor. Boy George selling house and moving family. Highlighter pointed out those who need help mentally may not be reaching out. Find them.
Message: Thanks for all the F3 support over the years. It’s a real privilege to be part of this group. Each one of you has been a positive influence in some way. Thanks for keeping the F3 SouthWake standard high. F3 is the real gift.
FNGs: Not today
Warm Up: Discussed the route and headed out.
The Workout:
We ran 5 miles.
Mary: MIA
Announcements: Blood Drives in the area-check Slack and FB. Volunteer opportunity at Spring Classic Race.
T-Claps (Recognition): All HIM for showing up today.
Prayer: Lipstick and his family, 3 Alarm and his recovery, Ruth M., injured PAX, unspoken, those who are struggling.
YHC took us out. Thank you for the opportunity to lead.
There was a vote yesterday between two routes YHC posted. BUT since I drew the voting maps I got to choose what we did despite Lipstick and UTI’s attempt a voter fraud.
FNGs: None but we need some
Warm Up: Count off. Red messed up the count and has to repeat K math.
The Workout: 5 miles on about the flattest course I could design.
Mary: We stretched, somewhat and counted off again.
Announcements: The sweet smell of trash has made it’s way to Fuquay so there will be a cleanup on Sunday after the ruck. It was promised to be the “most fun trash pickup ever.” See LED or Breach. Lawn Dart has made contact with a swim coach to prepare pax for upcoming tri’s. If you’re interested contact Lawn Dart. Let’s not waste this person’s time.
T-Claps (Recognition):
Prayer: YHC took us out.
Warm up: Bat Wings: Fozio Arm Circles 10x forward/reverse, 10x seal claps, 10x overhead claps; repeat
Mosey to lower corner of parking deck near tower stairs. First trivia question: Which president is on the $100 bill? Fanny Pack knew: None. Benjamin Franklin was never president.
Benjamin Franklins ($100). Partner up. One partner goes to top of stairs and back while other does SSH. Shooting for 100. With required two trips per PAX to the top, most pairs far exceeded 100. Al Gore (Vice President) while we wait for the six.
Mosey around the entire building to the top corner of the upper parking deck. One each corner, I marked a pain station with a cone and printout of four denominations of currency: $5, $10, $20, $50. We kept partners for “accountability” only. We raced station to station, with the first PAX to arrive announcing the exercise that he had found.
I asked trivia question at each station. I planned for the winner to keep the printed “bills.” But, then I lost track of who won what. I was close at the end. Winners: Fanny Pack, Cornholio, Bondo, U.T.I., and Full House (see below).
$5 Lincolns: 5 burpees OYO. Where is our very own @Abe when you need him?
$10 Alexander Hamilton: 10 star jumps. Who is on the $10 bill? Even with the printout, it took a while to get this one? And was Alexander Hamilton ever president? No! Cornholio got this one. How did Hamilton die? Lost to Aaron Burr in a dual. Yes, a dual.
$20 Andrew Jackson. 20 Merkins.
$50 Ulysses S. Grant. 50 Mountain climbers. Was Grant ever president? Yes.
Mary: Bobby Boucher got it started with some low slow flutter while I grabbed my phone. I immediately went to Pickle pounders. An obvious shout out to President Bill Clinton. And you should have heard @Full House’s imitation: “I did not have sexual relations with that woman.” Hilarious!
Announcements: Wilmington Marathon this weekend.
Prayer Requests: Unspoken. YHC took us out.
Happy Presidents Day. Abraham Lincoln and George Washington. Hand drawn vector portraits isolated on white background.
Ya know…everyone is a critic. At Crazy Ivan, it is incumbent on the Q to choose the playlist, so I always choose mine. Today, there were equal numbers of complaints versus kudos for the playlist. “Hell yeah..this is my jam”, “I’m down with Fanny on this one”, “Thowin it back…yeah!”, It’s too loud”, “what the hell are they singing?”, “This makes me wanna go bust stuff up”, “Crazy Ivan…when Fanny’s the Q, you leave angrier then when you got here.” Good stuff right there.
Warm Up: SSH x 25, Good Mornings, Seal Claps, Frankensteins, Spinal Rotation.
The Workout: This was a “recover on your time workout”, so the timer just kept going. It was a 1:15/:45 Tabata/AMRAP with the Kettlebells. During the 1:15, YHC would call an exercise. During the :45 PAX had a choice of Boobity-Boobitys, Plank Hold, Swings, or Snatches. Rest was entirely up to the PAX. Some PAX took it upon themselves to stretch, run, etc. during the :45. OK. Exercises that YHC called during the 1:15 segments were: Bell Merkins, Bridge Pullover, Bobbity Boobity, Squats, Suitcase Lift, 1 leg Deadlift, Lawnmower, Halo, Figure 8, Curls for the Girls, 1 Arm Shoulder Press, Ground Pounders, Plank Pull Through, Midget Cookie Pouch, Midget Love Handle, Swings.
Mary: Bad form plank and downward dog, with some runner’s stretches. Awful Q examplehood!
Announcements: Long Ass Run, 2/12…details on Slack.
T-Claps (Recognition): Ponzi…cotter…back out in the Gloom!
Prayer: Lots of relatives sick or injured. Emeril daughter/family with just being a teenager! YHC took us out and ended this debacle!
AGS forecast called for clear and cold. Abe with the early HC, followed by some headlocking, followed by Woody HC, Moose HC, and finally Full House on the EC/HC. All five of us showed up at 0558, right on time. Granted Full House a bathroom pass and we started our warmup. At 18 degrees, this was probably one of the coldest workouts of the year. We kept moving and everybody stayed warm.
Warm Up: 25 SSH, 10 GMs, 20 high knees, 1 minute stretching OYO for whatever YOU need before running
The Workout: With it freezing cold, I knew that the Bass Lake trails would not be muddy, but would be hard packed frozen instead. I was right. Wanted to take advantage of the connection to Sunset Bluffs. Instead of the purely traditional route of running down the Bass Lake Outfall Greenway from Womble, I decided to do a “reverse” route. From Womble, we took Stinson to Bass Lake Road and headed down to Bass Lake. Abe arrived at the parking lot first and led us down the mulch and over the bridge. Then to picnic shelter and DOWN the hill. We connected to Sunset Bluffs and ran about a mile total up the hill and back down. Finally, we took the Bass Lake Outfall Greenway all the way back to Womble.
Mumble chatter. Wolfpack stunk on Saturday. Football NFC and AFC championship games later today. Woody heading to the opera for some culture.
Mary: None
Announcements: F3 continues to run with 3-Alarm on Tuesdays. Many of you have seen the joy. I know it’s a challenging time of day, but it’s totally worth it.
Prayer: Full House’s M in pain from old root canal, surgery coming up. Prayers for all those brothers and families with Covid.
FNGs: none
Warm Up: SSH, Good Mornings, Wind Mills, Imperial Walkers, Fozio Arm Circles
The Workout: YHC got a workout dice a while back on a whim. Some PAX were unsure what kind of dice YHC brought (with some suggesting that it belonged in the bedroom and not a workout).
The workout was simple; run, roll the dice, do exercise, continue. We did merkins, lunges, LBCs, squat jumps, monkey humpers, mountain climbers, burpees and “In Air People’s Chair” (People’s Chair with no wall). Got about 1.5 miles in as well doing a loop around the high school.
Mary: Popcorn Mary followed up by some quick yoga.
Announcements: Donate blood (freed to bleed)!
T-Claps (Recognition): Sounds like a bunch of guys got out for EC this morning. Way to get after it in the cold cold gloom!
Prayer: PAX dealing with illness and injury.
It is with great excitement that I share your 2022 F3 South Wake Shared Leadership Team!
I want to stress that all of these men are not in place to be gatekeepers, but rather enablers. No one wants to play mother may I with new ideas, just make sure we don’t launch 3 AOs on the same day 1 mile from each other. Ultimately these pax all have significant vision and passion for their respective positions and I’m very eager to see what they accomplish over the coming year!
I’d also like to thank Dawgpound, UTI, and Mookie for their service as 2nd F Q, 3rd F Q, and Weasel Shaker over the past year! When you see these guys in the gloom give them a fist bump and a thanks!
As always, it is an honor to lead,
Pikachu.