Moist Is the Only Way To Describe It
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!
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Cletus: Yogurt 4 yr & 57 yr â Takin’ Care of Business
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 âWhat was your first concert?â question. Answer: BTO, you know, Bachman Turner Overdrive, who sing, Takinâ Care of Business. Dorton Arena, ~1975. Yeah, Yogi chimed in, Takinâ Care of Business – TCoB! Slide Rule heard âTCBâ and immediately thought TCBY â The Countryâs 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) Â 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 Qâing Cletus, I was never known for counting.
The Thang 1: Count off in 1s and 2s. Simple exercise â 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 âgrassyâ lot. Similar to Banana Seatâs and Pikachuâs AC/DC Thunderstruck workout, I used Takinâ Care of Business as the song and we did a burpee with every âTakinâ Care of Business.â Thatâs 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. Itâs 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.
3-Alarm Fun Run â 2021 Year in Review
âHow did these runs with 3-Alarm get started?â âWhat are 3-Alarmâ conditions?â âWhy does it burn when I pee?â Hereâs the answers to your burning questions.
First of all, shout out to everyone who posted in 2021!!! As you know, 3-Alarm wants to meet everyone in F3 SouthWake. Hereâs our start: 16-Bit, Banana Seat, Bobby Bouche, Bobby Dall, Bondo, Cancun, Cash Roll, Cupid, Dawgpound, Dumbo, Emeril, Fanny Pack, Forceps, Full House, Gillette, Go-Gurt, Gump, Lipstick, Martini, Maybelline, Midget, Pikachu, Slide Rule, Snooze, Sprinkler, Swisher Suites, TomTom, U.T.I., Wild Turkey, Woody, Yogurt, Yoshi and 2.0s 3rd Down, 4th Down, Flower, Isabella, Slash, Sketch, Vader. That is an awesome start! Good times are in the attached photos. Who did I miss?
How did all this begin? My daughter (F3 Slow Pitch) and her boyfriend (F3 Go-Gurt) were friends with 3-Alarm from high school. One night in the fall of 2019, they were Facetiming with 3-Alarm and he got wind that I was in F3. I had never met 3-Alarm before. They handed me the phone, introduced me, and 3-Alarm immediately said his classic, âHeeeeeey!â and âLetâs go run!â Thatâs all it took.
Pure Joy – 2019 November 1st Run. I invited Pikachu and Go-Gurt on that first run. It was cold and dark and drizzly and I was definitely overdressed. See photo. I knew nothing about pushing a running chair and barely knew 3-Alarm. But I quickly learned, this kid is excited about running! He would yell out, âWeeeeeeeeee!â and âIâm happy!â What a blast! Pikachu remembers: âMy just overwhelming memory from the first run, and really all the runs, is just pure joy. Every time I run with 3-Alarm it doesn’t matter what kind of day I’ve had or what mood I’m in – he has a contagious joy that has the ability to just completely turn my day around!â Wild Turkey has expressed this same sentiment. He looks forward to leaving the work behind and enjoying 3-Alarmâ enthusiasm for life.
Time Lapse – 2021 Spring. Covid had been around for a year or so. I hadnât seen or heard from 3-Alarm in a looooong time. While dropping off my 2.0 Zumba at Holly Springs School of Dance (HSSOD), I pulled into a parking spot, looked to my left, and lo and behold, thereâs 3-Alarm. âDavis!â I shouted. We were both glad to see each other. I asked Davis is he had been running lately. His joy quickly turned to dejection, as he answered NO. Sensing this urgent need, I said, âLetâs go run!â Thatâs all it took.
2021 Tuesday Runs – Pure Joy. Since early June 2021, F3 has been running with 3-Alarm every Tuesday. Why do we do this? Pure Joy! So much fun. I asked 3-Alarm what he likes most about our Tuesdays together. He says: F3 feels like family. Everyone welcomes me with open arms.
3-Alarm has impressed me in so many ways on these Tuesdays. He has an infectious enthusiasm that resonates with everyone. He literally has fans everywhere. During our runs, weâve had fans stop their cars, shout out from their porches, stop us on their dog walksâjust to say hello. In the summer, this happened over and over. What do you remember about your first meeting with 3-Alarm?
Tuesday Splashes. We were settling in on Tuesdays and more and more PAX kept trickling in. Early supporters included Bobby Bouche, Cancun, Dawgpound, Fanny Pack, Go-Gurt, Martini, Maybelline, Pikachu, Wild Turkey, and more. To sweeten the draw and to make things more fun for 3-Alarm, we added a splash down at the end of the run. By the time we reached August, we had a record turnout in the record heat. See photos.
FNGs. 3-Alarm has a keen ability to make friends and did his own recruiting for the Fun Run. While out walking with Mama Hope, one of his nurses, he met people and got busy. He texted me and was so excited to announce that he had an FNG coming. The following Tuesday, we dropped by Coleâs house. Cole wasnât completely ready, but joined us for his first F3 workout. He was wearing very thick sweatpants in the August heat and I know he was roasting! We named him Snooze because he loves to chill and sleep. 3-Alarm also recruited Charlie, a 7th grader, who lives in Holly Glen and rides BMX and MTBs. We named him Cash Roll after a BMX trick created by BMX champion Daniel Dhers
911. Things were not always peachy on our runs. 3-Alarm has several conditions (Polymicrogyria, Dandy-Walker Syndrome, and seizures). In late September, the seizures were serious enough that Pikachu, Wild Turkey, and I followed our procedures for this situation. We timed the seizures and called Davisâs mom, then 911. Davis spent a few days in the hospital undergoing extensive diagnostic tests. For the next 3-4 weeks, we had second F instead of running. If we ever have to call 911 again, 3-Alarm wanted to request the specific medics who he had befriended on his ride to the hospital đ.
âOut of the Goodness of His Heart?â In October, Bondo organized a special treat for 3-Alarm and all of usâA visit from Mr. and Ms. Wuf. See photos and separate backblast Wuf Sighting on Acorn Falls, October 26, 2021. Davisâ mom asked me this question during the October visit from Mr. and Ms.Wuf. The answer of course, was YES, Bondo did this out of the goodness of his heart. Certainly a highlight for 3-Alarm and all of us. Woody: Donât take that picture without me!
âThatâs a big catâ In October the Halloween lights and yard decorations were in full bloom. Wild Turkey did not wear his glasses on these runs or was hallucinating. A giant Rudolf looked like a cat đ This was followed by many Christmas light runs through Hilly Glen. Again, lots of fun, see photos. Wild Turkey says the neighborhood lights runs were among his favorites of the year. See my favorite in the BONUS FOOTAGE below. What your favorite 3-Alarm memory of 2021? Reply below.
Christmas Party 2021. Mr. Ambitious requested an F3 Christmas party at his house. I explained that it would be a little challenging to organize given the short notice, Covid surge, and busy schedules. But, all the F3 brothers came through. We had a party of at least a dozen PAX and 2.0s. Pikachu brought the magic hot cocoa maker and we showered 3-Alarm with some additional F3 swag and coffee gift cards (like he didnât have enough!). See photos.
Whatâs next? 2022 brings another 52 opportunities to experience the Pure Joy for yourself. Are you ready?
BONUS FOOTAGE
2019 HS Half Midget, Pikachu, Snap. Midget lined up Pikachu and Snap to push 3-Alarm. Pikachu remembers:Â I remember hearing I was recruited with Snap and knew we were gonna have fun flying through the springs! The joy that Davis has on race day is on a whole other level. And at Holly Springs Half that day the grit that he showed was on a whole other level too – the bumpy course definitely didn’t do him any favors but he persevered and definitely gave me one of my best HS Half memories (and there are plenty of great ones over the years!). Note that Pikachu also ran 3-Alarm in The Quay, where many of you met 3-Alarm on his way to the finish line.
2021 HS Half Banana Seat, Wild Turkey, Yogurt, and 3-Alarm plus Midget, Matt, and Wolfie. 3-Alarm called out this event as one of favorites in 2021. Banana Seat helped Matt push Wolfie. Wild Turkey ran 9 miles EC. I was feeling good but did not push 3-Alarm until around mile 7 of the race, which was mile 16 for Wild Turkey! Forceps, Cancun, Wild Turkey, Mama Hopeâs son, YHC, and others joined 3-Alarm and his dad for Second F at 3-Alarmâs favorite coffee shop, Our Moments in Time.
âErin, Erin, Erin!â A chance meeting at the FV Christmas parade. This is probably my favorite outing with Davis in 2021, maybe because it was completely unplanned and unexpected.
Davisâs sister and my 2.0 F3 Zumba were among the hundreds of dancers from the Holly Springs School of Dance performing in the parade. We had both dropped off our dancers early and by chance walked up the hill together to select a prime spot to watch. Davisâ dad (Dan), Davis, and I joined a woman who was sitting on one of the built-in benches in front of town hall, poised to see her kids and grandkids pass by in their 4-WD Jeeps and such. âKathyâ shared her bench with Dan and I while Davis positioned himself front and center on the curb to wait. I must admit, sitting on that bench had a real Forrest Gump feel to it. I had a blast just sitting there hanging with Dan, who I had only met once or twice. Kathy watched and listened to our interactions with Davis and was intrigued. By the time it was over, our new friend Kathy was a big fan.
Watching Davis interact with the parade was amazing. For once, I grabbed his phone and took photos from there. Everyone was friends with Davis.
âIâll email you!â About halfway through the parade, a convertible rolls up among the elected officials waving to the crowd. Suddenly, 3-Alarm sounds the alarm. He starts bobbing up and down and yelling, âErin, Erin, Erin!â over and over again. Dan and I looked at each other like, What? Davis kept yelling. Finally, the legislature representative Erin turned our way and saw Davis. She was so excited! Davis, how are you? Great to see you! And as she is rolling away, sheâs pointing at Davis, twiddles her thumbs like sheâs texting, and exclaims, âIâll email you!â It was the craziest thing I had ever seen. Dan and I were flabbergasted. And I was so impressed. This just showed the range of Davisâ influence. All the way to the Legislature in downtown Raleigh!
3-Alarm – Add ROXANNE to the Playlist
After last weekâs âbetaâ run, it was time to get seriousâor giddy. New front tubeâcheck; playlistâcheck; more runnersâincluding Go-Gurt, Martini, Pikachu, and Wild Turkeyâcheck!
FNGs: None, but one Kotter: Go-Gurt
Warm Up: 3-Alarm speech: Thank you for coming out today my name is 3-Alarm and if you donât know already I have some disabilityâs and itâs hard for me to do some things. But itâs not why we are here for. We are here for going on a run. Come up here Pikachu and Yogurt. These guys brought F3 to me and brought you all out here to run with me. So, I want a moment to say thank you⊠now letâs run!
The Workout: Pikachu took off with 3-Alarm in his “sled” first. Five PAX headed up Acorn Falls towards Go-Gurtâs house. He had a basketball game at 5 pm and was just getting home. We picked up Go-Gurt and started our rounds of Holly Glen. Staying on smooth pavement and avoiding bumps is paramount because 3-Alarm feels every bump.
3-Alarm requested a push from allâhe wanted to make sure everyone got a good workout. He especially wanted Wild Turkey to pushâmaybe it was his turkey call. 3-Alarm is also well versed in picking up the six. With Pikachu pushing, he got out ahead and routinely requested to turn around to pick up the six. Everyone learned how to handle the sled. It does not turn easily and gains speed going downhill!
A running chair draped with a flag and 3-Alarmâs smile and laughter draws some fans. We drew smiles and waves from several ladies celebrating 5 oâclock in their garage. Another runner kept following us. Cars slowed down and waved.
We got in our miles and circled back to the house with Pikachu and Go-Gurt in an all-out sprint and 3-Alarmâs hair flying in the wind!
Mary: Nope
Announcements: F3 picnic, Warbuckâs collection
T-Claps (Recognition): All for posting today. Especially Martini, who is in pain from kidney stones.
Prayer: Martiniâs aunt, who is recently had heart attack
Backstory: Planted the flag in 3-Alarmâs yard at 5:50 pm. Much better than last week when I planted the flag in the neighborâs yard accidentally. It had been a while since I had visited and the neighborâs house looked the same. Oh well. But here, today, I got the right house. Wild Turkey, Pikachu, and Martini rolled in immediately. After brief introductions, I helped get 3-Alarm into his running chair. Last week, his mom lifted him with a big bear hug. No mom today, so I guess itâs my turn. Lots of laughter.
3-Alarm had been texting me for a week, looking forward to the run: You got any runners yet? He also wanted to express his gratitude for F3 runners. He wrote the above speech and I asked if I would deliver it for him. I agreed, but he asked if I would take a video of myself delivering the speech and send it to him beforehandâto make sure he liked it. Thumbs up!
Pikachu presented 3-Alarm with a new F3 Pick up the Six t-shirt. He was stoked! He wants to run and race more.
Finally, turns out 3-Alarm requested ROXANNE by Arizona Zervesânot the Police. We played both. Plus plenty of songs with the word âroll.â Next run: Tuesday, June 29
These Stones are Different!
YHC had pre-blasted the possibility of a field trip plus with RUNE going on, I knew this would play well into the pax need for miles as well. YHC ran into Emeril and Vasoline during EC and they made an audible to go ahead and head over to Cletus. Emeril said he needed only 1.6 miles during the workout and he would stop there. Â Thank God his watch died out, otherwise Emeril would still be standing in the middle of Grigsby Ave. but YHC recorded 2.07 miles for the workout. Â Mission accomplished! We even had an FNG along for the ride. Â Welcome FNG Elton!
FNGâs:Â Welcome Elton! Respect.
Warm Up: SSH x 30, Good Mornings and Frankensteinâs.
The Workout: It was all about the mosey field trip today. Â We stopped along the way down to the Bass Lake trail several times. Stop 1: 5 burpees, 10 merkins, 20 squats. Stop 2: Repeato but add also Sir Fazio Arm Circles (F/R). Â Stop 3: Half the group does Peopleâs Chair on the dugout while other half does 20 Mountain Climbers in cadence. Â Switch. Â Stop 4: 5 burpees, 10 merkins, 20 squats. Â Continue mosey to a new and different rock pile. Itâs about .8 miles from the flag to this rock pile for any future Q curiosity. Â These rocks…are NOT Womble rocks! Â Somehow they are all bigger and more dense, therefore heavier! YHC initially grabbed a bit smaller rock until Doc questioned the move and so I upgraded. Â Accountability (or rock shaming) this is what F3 is all about… we make each other stronger!
Rocks were used in a descending ladder of 15,10, and 5 counts of the following exercises: Curls for the girls, shoulder press, rock spanks, toe taps, Tricep presses. Â Each series was interrupted by 5 burpees OYO. Â Finished all exercises with 30 ct. Rut Rows. Â Return of rocks and mosey back up the hill toward Womble again.
Stop 5: 5 burpees, 10 merkins, 20 squats. Stop 6: two groups again. 1 group holds BTTWâs while other group did a dozen hand-release merkins. Â We then moseyed back to the tennis court.
We then did a series of 1:4 ratio Jack Webb sprints across the court. Â We went up to a five count and circled up for Mary.
Mary: Box Cutters And Pickle Pounders closed us out.
Announcements: Sign up genius is live for 3rd F Town of HS mulch project. Our community needs our help.
T-Claps (Recognition): FNG Elton putting in a solid first F3 appearance. Good amount of EC from Emeril, Vasoline, Yogurt, Abe, YHC, and Go-Gurt. Great to see Crablegs out there today!
Prayer: Pablo and Martini and their families in this time of grief. Â Our Nation, those that are exhausted by lifeâs going onâs right now. Whether we know it or not, thereâs a lot hanging over all our heads these days. Donât be afraid to tell your fellow pax how you really feel or what you really need. Â Just because a pax keeps posting doesnât always mean everythingâs ok. Â Itâs great to post, but there are more facets to life than just the first F. Â Be a 2nd or 3rd F to a fellow pax. Â Always an honor to lead men!
Promises and Threats
12 men and âmans best friendâ posted up on a misty morning at Womble, DETERMINED to get stronger. Â Beautiful sky with eerie clouds as YHC finished up the lone EC and the sun came up today. We…are so small! Throughout the workout, several quiet but notable moments took place as we made our way through this AO site that has so many options.
FNGâs:Â nope
Warm Up: Itâs official… some pax think YHCâs voice is too loud for the neighbors. Iâve heard the mumbling gents… and might…lower the volume. SSH, GMâs, Sir Fazios F/R, Seal Claps, Overhead Claps. Â All IC. Mosey to the other lot for Frankensteinâs.
The Workout: Think this May be some variation of âcurb appealâ as Deadbolt mentioned that term twice during the Thang. Pax line up in parking spots. Wide Grip Merkins followed by bear crawl across, on to Irkins on the curb, into WW2âs, on to a lunge walk back. Â Started with 5 count of exercises. Repeato each time going up to 10,15, 20 reps each exercise. Â This was done with 25 LSFâs IC as an audible.
Indian Run- 2 Squads.
Groups Indian run opposite ways on the track til impact. At each impact point, YHC called some exercises. 30 squats, 20 merkins, 10 squat jumps, 5 burpees. So we did 4 rounds of this.
At some point, FloJoe disappeared to lose a little weight in newly opened facilities at the parks. Yogurt, like the Master he is, kept track and got FloJoe back to the rocks.
At the rocks, all pax chose carefully. Each pax calls an exercise for the group to do AMRAP whilst he runs a parking lot loop. Notably, POTS being the first to call burpees…leading the youngsters of the group to follow suit at some point. Â POTS… way to be an example to them! Call out burpees=nobody likes you. Â But weâre not here to be liked! Snap called bus drivers, but heâs fast… thank God! Â FloJoe having lost 2 pounds during the facility trip found newfound creativity and called for Sweat Angels with Rock. Â Just before finishing, Mookie turned to YHC and said, â if you call burpees this last round Iâm punching you in the faceâ. YHC obliged, called burpees, accepted the âpoke the bearâ challenge, and mentioned in departure for the loop, âI guess were fighting when I get back!â
Rocks finished, we moseyed back to the flag for Mary. Â I mean, the rest of the pax moseyed…Mookie….ran….hard! He caught up with Sprinkler and two of them were in pretty full stride pushing each other to the end! Â Way to challenge, poke, and push people to get better today Mookie!
Mary: Doc led Mary with some LSFâs, Boat/Canoes, and some LBCâs IC. Solid work all around. And in the words of Tetanus, â that was a little bit of everything.â
Announcements: Sign up for the Rune. Doc is looking to some usual suspect pax at TBD to step up and join YHC as the new site Qâs.
T-Claps (Recognition): Mookie for challenging others to be better, stronger, faster.
Prayer: Keep yourself safe as you return to the new normal. Â My daughter Julia. Â Our Nation, our leaders, people who are sick or afraid. Â God commands us not to be afraid, but we need His strength and others when itâs tough.
Yogurt Celebrates BDay With 55 Burpees; Fanny Pack Leads TBD
Yogurt led eight PAX for a non-stop workout centered around 55 burpees. Fanny Pack led seven PAX for some 11’s and more…
Warmup: Mosey to amphitheater, spread out for 11/55 burpees. I asked Go-Gurt to help me account for our five sets of 11 burpees.
Stop 1: Amphitheater
- Ledge for dips, greenway downslope for derkins
- 55 dips and 55 derkins, completed in five sets of 11
Stop 2: Picnic shelter area: 11 burpees to make it 22/55
- Mosey to tennis court area: Needed a break from burpees, so we did ab work in sets of 55
Stop 3: Top of Ivan lot: 11 burpees to make it 33/55
Stop 4: Bottom of Ivan lot: modified Red Barchetta
- Sets of 55 SSH, 45 Mtn climbers, 35 something else at the top
- 55 curb step-ups at varying paces at bottom
Stop 5: Top of Ivan lot for 55 more burpees to make it 44/55
Stop 6: Tennis courts for 11 more burpees to make it 55/55!
TBD Led by Fanny Pack
Round 1: Ivan lot: Sevens with burpees and alternating lunges
Round 2: Amphitheater: Step ups, squats, irkins, dirkins, dips, several rounds of BTTW and Peopleâs Chair
Round 3: Tennis courts: Ascending ladder to 11 of Jack Squats (squat replaces air press) with sprints in between
Mary: Combined Masters and TBD. Lots of ab and core work in sets of 55 or 28. We did not stop until 0615.
Prayer requests: Fanny Packâs daughter, who is overcoming stomach-bug-type illness, but seems to be slow recovery.
Announcements: Yogurt turns 55, nothing major
Loud and Proud (QIC Yogi)
FNGs: David cross country runner who is ready to slay opponents. Yogi inspired “David” to look opponents in the eye and consider cutting off their head with their own sword. Ok, this would not be PC today, so maybe just remember where David got his strength.
PAX: Yogi, David, GoGurt, Yogurt, DaBuisness, Florence, Katniss, Double D
Warm Up: Like clockwork, Flo Jo rolled in right on time at 5:30 sharp. Yogi, relying on DD’s watch insisted Flo Jo was Late (I believe both Yogi and DD have old school wrist sun dials which are not accurate at this time of the day). Hello 10 burpees. Yogi then looked around the circle, pondering the mission of F3. He called on SloJO. Stumped Flo Jo took credit for an addition 20 burpees. Yogi’s pursuit of the F3 mission and its core principals, along with mis-naming Flo Jo (SloJo, MoJo, GoJo, backhoe, etc.) significantly delayed our start of the actual workout. Note that we are not here to save the whales or hug the trees (pay attention DD and DaBusiness). This discussion was our warm up. All kidding aside, Yogi was making a point and it’s an important one. You should know the true mission and purpose of F3, we are all apart of it
The Workout: Yogi had walked off 50 yards in the parking lot. Then he pulls out a deck of cards and demonstrates his shuffling ability with gloves on (granted they were fingerless gloves). Yogurt was certain it would end at a game of 52 pick-up. But no, Yogi divided the deck and placed a stack at each end of the 50 yards. At each end, one PAX flipped a card. We did reps based on the face value and exercises as follows:
Hearts = burpees
Diamonds = diamond Merkins
Clubs = WWII’s
Spades = Squats
For the next 35 minutes we ran back and forth. Many threw down the glove, challenging others to sprint. Let me tell you, “David” and Go-Gurt are fast!
DaBusiness, who loves burpees, flipped only high hearts from the deck. No two’s or three’s from him; all business!
Mary: She didn’t show up. Pretty sure she was calling the cops about all the noise coming from Womble.
Announcements:Â Forceps’ family service Saturday
T-Claps (Recognition): Yogurt for sending me “notes” It was the entire backblast!
Prayer: Forceps and family, Yogi’s kids to come to know God in their life, 12 yr old Alex (bone marrow), Hardy (Bible competition – like Jeopardy)
Small Wall & Pancakes
YHC pulled in at 0522 to a parking lot already packed with cars along with tons of election signs. HIM started filing in from EC runs as well. Two from home and others from a 2 mile run. Cotters Boy George was back and happy to be in the gloom. 15 PAX gathered with 2 mins to go. FNG was given the disclosure and we were off.
FNGs:
Spinal Tap (#11 for HSHS Football)
Warm Up:
Run down to corner parking lot
Air squared x20 IC
Windmills x10 IC
Slalom x20 IC
Werkins x20
Mtn Climbers x20 IC
The Workout:
Mosey to short wall across the street in front of school
Box jumps
Seated squats leg lifts
DDâs – diamond dirkens
3sets x 15reps
Mosey over to gradual hill for stackâems (did somebody really just say like pancakes?)
5 burpees
10 monkey humpers
15 pickle pounders
20 merkins
25 star jumps
Broad jump to 2nd sign (about 20 yards) then run to top, new exercise only at top, run back down, stackâem at the bottom
Bear crawl / Crawl bear suicides
2 parking spots forward then back to start, 4 spots then back, 6 then back
Mary:
Xâs and Oâs x10
100âs
Australian snow angels x20 IC
Windshield wipers x10 IC
T-Claps (Recognition):
Vistors that typically don’t post. Boy George for making his comeback to the gloom.
Announcements:
ATT run this Saturday, The Mule 3/14
Prayer:
Forceps family, Wallaby and family, Lipsticks sister, Finkles hand from surgery, Fromunga personal stuff, Yosefâs son broken femur, Praise for Gamecocks daughter turning 2
Awesome job today guys! Great to see so many HIM at The Nest. This site has a lot to offer. Thanks for allowing me to lead this morning.
BS Out!
Sprints, Ramps, Accountability…and another guy named Todd
Always great to Q outside of Any Given Sunday every now and then. Monday was my second time Q’ing Paradise City and have always loved the options at this AO. You have the ramp, rock piles, a tunnel, plenty of parking spaces, and a long line of guard rails, which are almost as long as the line of excuses Midget gives YHC when he HC’s, but never shows to the next day’s workouts.
This morning, YHC rolled in about 15min early. Several cars were parked already to get some EC. One I recognized was Full House, fresh of a solid Torch Run on Saturday. Particle Board was already in the lot with an FNG he had headlocked for this morning’s workout.  FNG introduced himself with Hospital Name-Todd…..Yes, men another guy named Todd. Now he was provided a quality F3 at the conclusion of the workout, but have to say F3- SouthWake is a breeding ground for HIM that regularly post with the hospital name of Todd- Maybelline, Norm, Coal Ash, Pablo, Wiggly, YHC, and now the newest member of our group who is now commonly referred to as F3-Utah.
Thank goodness for F3 names as you can imagine the confusion that this creates at the Wescott pool when the Wescott clowns Pablo, Maybelline, and YHC are present at the same time and one of our M’s shouts, “hey Todd” to the pool from the lounge chair.
Anyway…7 Todd’s… I digress. As Particle Board, FNG, and I were wrapping up our conversation the sweet sound of a diesel engine in the distance cut the humidity… Could it be?…..Heck yeah it was.. Roger Roger has returned from hunting wolverines in Alaska and has come to re-engage with this F3 thing we have in South Wake.. Welcome back, Bro. We missed you and glad you are here. Next to roll in was Deadbolt, then Bufford, and Pablo. Just in time as Full House came rolling in from EC, along with Yogurt and Go-Gurt who had already worked up a lather on the way in.
Disclaimer provided the FNG. A quick 2 minutes to go for last minute stretches and we were off at 5:45am.
FNGs: Welcome FNG-Utah (named after Johnny Utah from Point Break. Hobbies included surfing and is also a Michigan fan- Go Blue! Name was fitting considering in Point Break , Utah was a former Ohio State quarterback turned FBI agent). Kudos to Pablo on the solid name and reference.
Warm Up: Light jog weaving through the parking lot around the medians, with alternating shuffles and butt kickers. Circled up for SSH X20, Imperial Walkers IC X12, Hillbillies X12, Mountain Climbers X12. Recovered on the jog to the guard rails adjacent to the basketball courts. Time to warm up the upper body with a Slide Rule special of Erkins, Derkins, and Dips X20 each. Recover on the jog up the hill beyond the tennis courts for a set of Jack Webbs in a 1 merkin to 3 air press ratio, incrementally increasing to 10 merkins and 30 air presses. Recover on the jog to the lot before the concession stand. Time to warm up the legs. YHC called for a set of 20 prison squats with a squat hold at 15 and 20 where we held for a 10 count in cadence of Morocan Night Clubs.
The Workout: Accountability sprints up the ramp. YHC called for a partner up by speed. Challenged PAX to partner with another HIM that was going to push them on the ramp for a set of 7’s. With 10 PAX we had 5 groups of HIM that were equally matched in speed except for YHC, who was paired with Pablo… we’ll get to that in a minute.
Pairings: Yogurt and Go-Gurt, Full House and Bufford, Roger Roger and Deadbolt, Particle Board and FNG-Utah, Pablo and YHC
Started at the bottom of the ramp and sprint all the way up to the concessions. At the top of Partner 1 performs 6 broke back merkins with Partner 2 in plank position. At the bottom of the hill Partner 2 performs 1 merkin all the way to 6 with Partner 1 in plank, until both partners share equal numbers of broke back merkins at both sides of the ramp. Strong pushes by all PAX with solid efforts up and down the ramp. For YHC it was more like Pablo pulling his partner up the hill, in what I can only imagine looked like a speed boat pulling a tug boat up stream. Just didn’t have the legs this morning.
PAX finishing early picked up the six and upon completion of the final set at the bottom of the hill, YHC led PAX to the middle parking lot area for a set of Build-A-Bears. PAX would bear crawl each parking space performing a merkin incrementally in the middle of each space, skipping a space in between before bear crawling the next space and performing 2 merkins in the middle and so on until we had a total of 10 spaces and 10 merkins.
Mary: Cardio Abs…. In the same lot, each PAX occupied a parking space with their backs to the far end of the lot. YHC called WWII’s IC X10. After performing this first set, PAX would remain on their six with their backs turned. On the word “GO” PAX would sprint to the other side of the lot. At the far end, PAX performed Homer to Marge X10… “GO”- turn around and sprint to the opposite end..LBC X15…”GO-turn around and sprint to the other end..Freddy Mercury X15..”GO- turn around and sprint to the opposite end… Circled up one final time for a set of planked Shoulder Taps X15..Ended with Have a Nice Day.
Announcements: F3 Family Cookout. YHC is looking for PAX to donate pasta and sauce as part of a non-profit charity Grow Our Kids for under privileged family’s. YHC’s PT-Erin Blankenship of Thrive Physical Therapy is running the Richmond Half and is targeting a goal of 680 items of pasta and or jars of sauce in support of this charity through Nov 1st. YHC will be at AO’s and collecting any donations that PAX may have.
T-Claps (Recognition): All PAX coming out and pushing each other and getting some EC in before workout.
Prayer: Continued prayers for Shredder and Bernie and their families. Prayers for those on IR and prayers for continued health for all PAX training for upcoming races. YHC took us out. Always an honor to lead.