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Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)

Midget, your ride is waiting for hill work and EC……..???

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Q-Duel Train Rolls on right through the heart of the Happiest Place on Earth! The House of the Mouse welcomed 23 PAX from all over South Wake – and even as far as CARPEX!  It’s truly an international house of pain.  YHC rolled in about 0445 just because I was up, and noticed a truck in the lot. Flag set, Pablo rolled in and coming up the hill is Banjo (Already out on the golf course trails since 0435) “Midget is supposed to be here at 0500….”  I’ll leave that here for now. Fanny Pack checked in. YHC heard the tell-tale Nemo sounds coming in hot at 0504. We’ll wait and see if Midget still shows too. Ha. Off we go for EC.

PAX gathering and overheard Goldilocks saying he was waiting outside of M4L’s house as his ride… no show… Apparently he was doing “hill work” somewhere?? OK – 10 burpees Midget OYO.

Co-Q’d with the one and only Pablo Escobar!  His triumphant return to Disney as Q was as expected.

FNGs: NONE
Warm Up: YHC lead mosey on to the soccer field which was littered with 45lb plates and corner posts for soccer. Navigating and cutting mosey short we circled up (literally around a circle mid-field). 50 SSH IC, Frankenstein x10, Standard Merkin x20, Daisy Picker x10, Sir Fazio 10F/B  Mosey back to the lot (it was dark and hard to see) for count off. 1’s and 2’s form M4L Run Lines and follow your Q’s.

The Workout:

At the high school we broke into two groups. Group 1 stayed to take 4 rides around the corners, Group 2 went to Hot Dog Hills.

Group 1 – Broke into 2 smaller groups for 4 corners.  5 Burpees OYO, IR to Corner 2 – 15 Plank Jacks IC, IR to Corner 3 – 15 Prisoner Squats IC, IR to Corner 4 Mickey Mouse Merkins. Repeato. Group 1 did a prison break at 1/2 way points into Corner 2 and 4 second time through.

Group 2 – 11’s on Hot Dog Hill. Star Jumps at the top of the hill, Mickey Mouse Merkins at the bottom.

Groups did this for about 12 minutes and switched.

Overheard: “They’re dropping like flies”

Back to the Flag for Mary in our IR Groups 1 & 2.

Mary: Pablo-special – Mix of LSF, Box Cutter, Homer to Marge, Freddie Mercury, Pickle Pounders (Getting ready for Labor Day!), Have a nice day.
Announcements: Last day for Holly Springs Q’s ends at Cletus tomorrow, Fuquay starts Monday at Mutiny. Bring donations for Healing Transitions – Next week’s focus is on Toiletries (Noted that Fuquay doesn’t use mouth wash – so HS PAX focus on non-alcohol based mouth wash).
T-Claps (Recognition): Pablo for Co-Q today and the STRONG showing from the 12 Oaks boys. Thanks for your support this AM!!  Flanigan for stopping off to help Fonzie through his back issues AND still doing Star Jumps while attending to him!!
Prayer: Fonzi – Hope you are recovering well today.  All those in recovery and dealing with mental health issues. YHC took us out.

If You Build It They Will Come (Carrying Rocks)

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24 strong and Determined Pax rolled into Womble park this morning to run some bases and push some rocks. After the warm up, YHC shared a belief statement with everyone and asked Pax to think about it throughout the workout for a brief discussion about its meaning. “If you think you can, or you think you can’t, you’re right.”

FNGs: Nada
Warm Up:

Daisy picker X10, Frankenstien X10, Moracken night club X10, 5 burpees

The Workout:

Counted into 2 groups. Group 1 started with Fanny Pack. Group 2 went with me on a brief indian run around the soccer fields and down to the pit.

Rock Push/Mini Dora: Fanny Pack

Group 1 moseyed to the rock pile for a rock push/mini Dora.

First a round of Balls to the Wall and rock chest presses, then

1 partner rock pushes until the end of a long parking lot, then Wonderbra walks back while partner 2 chips away at:

Groundpounder x 50

Curls for the girlz x 100

Triceps extensions x 150

Round 1 ends with an indian run down to the pit to switch up with Group 2.

Field of Dreams: Tetanus

Modified baseball diamond was laid out with cones and pax counted off by 4. PAX went to the base associated with their numbers. 4’s went to home plate.

First base (1’s) do Febreeze AMRAP

Second base (2’s) perform Catalina Winemixer AMRAP

Third base (3’s) perform Lt. Dan’s AMRAP

Home plate (4’s) complete 15 burpees

Base movement is contingent upon the PAX at home plate. Once burpees are completed, sprint to first base and all others rotate 1 base to perform the next exercise. Groups #1 and #2 performed Field of Dreams for 10 minutes each in a competition to see who could score more runs.

Final score 7-7

Group 1 headed back to Mary Indian Run style with a modified namorama. Since we had a large group this morning with PAX from the Quay, I thought it would be good for everyone to call out the Indian runners name with some words of encouragement as he races to the front of the line.

Mary:

low slow flutter (x20, x15, x10)

Freddie Mercury   (x20, x15, x10)

Homer to Marge   (x20, x15, x10)

Pickle Pounders   X20

Final Thoughts: “If you think you can, or you think you can’t, you’re right.”

“Fundamental to our work (whatever that may be) is the idea that your personality creates your personal reality, and your personality is made up of how you think, act and feel. So in order for a person to make change happen, create a new life and a new reality, they have to change the way they think, act and feel. To transform from the old self to the new self requires us to become conscious of all our unconscious thoughts, automatic behaviors, routines, and emotional reactions that we’ve been conditioned into. To become conscious of any of these unconscious programs is where we can begin to initiate change. Einstein said “we cannot solve our problems with the same level of thinking that created them.” That means that for us to resolve our problems, we have to go to a greater level of awareness…a higher level of consciousness than the consciousness that created them.”     -Dr. Joe Dispenza

Announcements:

Need volunteers for mulching

This Sunday food ruck hilltop needmore park to mommas house of thrift

Clean out your closets for featured AO workouts this week and hygiene items next week (no alcohol)

Prayer:

Sprinkler brought our attention to the 14 yr old daughter of the Woodard family daughter

Florence  work assignment in Wilmington

 

Co-Q Duel Kickoff at Downtown Train

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F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.

FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.

Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week

Why So Quiet?

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Kung Pow has been putting up consistent numbers week to week on Fridays. We have our regulars like Sprinkler, POTS, and Wallaby, but over the past several weeks we’ve been starting to see new faces come out like Moped and Tetanus.  Haven’t seen LED or Fonzie in a few weeks. Not since the last time we hit all the cul-de-sacs that one week with burpees at each intersection. Hopefully they come back. This morning I thought I saw a ghost when Draper emerged from the shadows riding his bike to the AO from down the street on Optimist Rd. Great to have him back in the gloom. Apparently- he had gotten the word from Deadbolt last week about this AO and decided to check it out. Unfortunately, Deadbolt was on puppy duty this morning and had to miss out on all the fun we were about to have.

Nemo got some early EC and was chasing a ghost. I guess he saw YHC’s car was already parked and thought I was getting EC. Turns out YHC actually arrived early to set up the workout and do some chalk drawings up and down Danagher in preparation for this morning’s festivities.

Pre-blast only yielded 1 HC, so wasn’t sure what to expect, so planned a workout that could be done as a group or split apart if we needed to. By 5:22, we had 12 guys stretching, arriving early to see what all this talk of combo platters and express to go orders was all about. Last one to roll in was Sprinkler to make this morning’s addition of Kung Pow a bakers dozen.

5:30- hit, welcomed PAX, and we were off on the mosey to Sunrise church lot across the street. Circled up in center of the 4 segmented lots for the following warm-up

FNGs: It would be great if there were some this morning
Warm Up: SSH X20, Imperial Walkers X10, Hillibillies X10, Moroccan Night Clubs IC X10, Hold squat position- Fazio Arms 10F\10B, recover, Chinooks X10- mosey to the far corner closest to the entrance

The Workout: Split the entire lot up into 4 corner segments with 3 exercises in each segment. First started with legs

Exaggerated Squats on the Up and on YHC’s down X10, Star Jumps X10, Alternating Lunges X10, mosey to the next corner

Standard Merkins X10, Wide Grip Merkins X10, Hand Release Merkins X10, mosey to the next corner

Grab a rock from the Rock Pile- POTS apparently was very particular as to the rock he wanted to select and was found almost foot deep in the body of water while making his selection. Everyone found one they were comfortable with and performed the following

Curls X20, Tricep Extensions X20, Overhead Presses X20, Cusack to the 4th corner where PAX could see 4 bright cones approximately 15-20 yards apart. PAX would partner up, with one group having 3 PAX due to the odd number.

Partner 1- Suicides across each of the 4 cones

Partner 2- Hold Plank while YHC called for alternating plank exercises until Partner 1 returned…switch

Performed 2 Rounds- On the second round inserted alternating rock exercises- Rut Rows, Ground Pounders, Tricep Extensions

After six was in, returned rocks and formed one single Indian Run line to the entrance. At the entrance, called for PAX to carefully check for traffic and do a fellowship run back to the neighborhood and to the bottom of the tree line fairway on Wescott Ridge. At the bottom of the hill, split lines into 2 lines on each of the curb sides. With 7 trees evenly placed on each side of the street, PAX would single file bear crawl up the hill to each tree and then alternate to lunge walk, and then back to bear crawl. Squat hold at the top and when six was in, stayed in two lines and Indian run taking a left on Danagher all the way to the cul-de-sac past Pablo’s house.

By this time, YHC realized that he barely heard a peep from any of the PAX all morning. Virtually no mumblechatter. The only time YHC heard any of the PAX was when we were at the bottom of Wescott Ridge at the tree line and Nemo asked if we were doing Indian Bear Crawls and heard strong objections from both lines.

Have to admit, YHC is not the most talkative among PAX and when Q’ing I tend to get carried away in the counts and hyper focused on what comes next and how it gets done that I lose sight of the comedy that can be triggered during a workout. Maybe everyone was focused this morning as well or maybe they all just wanted to suffer in silence. Whatever it was, it was one of those mornings where it was all business.

At each of the seven sewer caps along Danagher, PAX would progressively add an exercise and a rep to the count, with dual Indian Runs in between along lower and upper Danagher

Cap 1- 1 Burpee

Cap 2- 1 Burpee, 2 Wide Grip Merkins

Cap 3- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps

Cap 4- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats

Cap 5- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers

Cap 6- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC

Cap 7- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC, 7 Hand Release Merkins

Fellowship down the hill to the intersection. When the 6 was in, PAX checked for cars and YHC ordered a Jail Break back to the flag in the parking lot. Circled up for Mary

Mary: Low slow flutter X10, Homer to Marge X10, Absolution X10, American Hammers X10. Also introduced a new exercise, where PAX in seated position performed a series of alternating leg circles- Left Leg X10\Right Leg X10. Got into plank position and performed alternating calf stretches, driving the left and right heals into the ground. Walked the hands up to downward dog, getting a good stretch into the hamstrings, and then did some Left foot over Right foot stretches, and 3 Good Mornings to close out.

Announcements: Co-Q duels begin next week in Holly Springs and Fuquay the week after. Check slack for all details, but we will be conducting all 3 F’s with a designated AO each morning. Clean those closets out and bring donated clothes and shoes to the workouts next week. AGS turns 2 on Sunday. Come out for some miles. YHC will be handing the keys off after 2 years as site Q to a HIM who will be taking this AO to the next level.

T-Claps (Recognition): Bondo for posting 14 times in 3 weeks. Also for all the headlocking going on in SouthWake- 5 new FNGs within the last week and a half. We are better because they are here and they showed up and keep showing up- Look at Bondo. That HIM is on fire. Goldilocks for putting in a solid week of posting and driving out this morning as well as humoring Midget in trips to Raleigh for workouts. Nemo for getting some early morning EC.

Prayer: Bondo’s friend, Jimmy, battling health issues. Sprinkler’s friend, whose daughter is battling cancer. Please keep the Woodard family in your prayers. Bondo took us out.

Always an honor to lead. Appreciate the opportunity and thank you for making this AO part of your morning today.

Good thing my M knows math or my kids would be screwed.

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Another glorious morning at the greatest place on earth. YHC was excited to see Deadbolt doing some weasel shaking last night on Facebook as a pre-blast so I followed up on Slacks.  I had an FNG coming out and it was great to see all the HC’s coming in. Welcome FNG OJ!

I promised simple and effective. If my math was better, it might have been a little smoother. The whole jack webb thing messes with me.

FNGs: Welcome OJ!
Warm Up: FNG Disclaimer, Lot Mosey, SSH x40 IC, Frankenstein x10, Sir Fazio, Seal Claps, OHC all x10 IC. Daisy Pickers x10, Standard Merkin x15.
The Workout: Mosey to the Abyss. Split into partners.  1 Partner at the top cycle through Standard, Wide and Military Merkins AMRAP until partner 2 returns from down the stairs and 10 Star Jumps at the bottom. Cycle through until each person has done the bottom 3 times.  We all went down and picked up the 6 with 10 Star Jumps.

Mosey back to the fields.

Suicide Lines

1st Set: Halfway, all the way.  At halfway, Mt Climbers IC x15, End WWII x15

2nd Set: Halfway: Chilly Jacks x15 IC, SSH x15 IC

3rd Set: Jack Webb 2-4 finish with 10-20 (or something close to that, this is where my math went off the rails)

Mary: Homer to Marge x10 IC (L/R), Box Cutter x10, LBC’s x20 IC
Announcements: HS/FV Q battle next week. Bring “all the clothes” for healing transitions
T-Claps (Recognition): Goldilocks, Bondo for hitting it hard today and FNG OJ!
Prayer: Those impacted by the storm, Families in Beirut, Small Business owners, YHC took us out.

12 Get a Dirty Dozen

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The Management here at TBD take pride in our AO. As such, when we have an FNG that is new to the state, we like to show off our AO, and so I decided to call an audible and start the workout with a tour of Womble and a dirty dozen.

FNGs: Welcome Nadia

Warm Up:

Windmill x12, Frankenstein X12, SSH X 20, Squat Stretch 10 count

The Workout:

Thing 1: Tour of Womble

Indian run with a dirty dozen (12 exercises with 12 reps per exercise)from the tennis courts and over the bridge toward the softball fields. Make a right to go counter-clockwise around the ball fields. Stop once for tempo merkins x12, squat jumps x12, WWI x12. Back to the Indian run around to the volleyball courts for another stop and burpees, side straddle squats, low slow flutter. Modified to a go at your own pace mosey and instructed the faster pace runners to pick up the six once reaching the pavilion beyond the bridge.  Once everyone reached the pavilion, it was ranger merkins x12, lunges x12, LBC x12, then back to a self-paced run around the soccer fields and a stop at the far end parking lot to finish the dirty dozen with overhead to seal claps x 12, prisoner squats x 12, windshield wipers x12. Then head to the PIT for a lighting round of Dora 123.

Thing 2:

Dora 1-2-3…..dips x100, monkey humpers x200, LBC x300 while the partner runs backwards up the hill and back down frontwards.

Mary:

Not much time for Mary….boxcutters X15

Announcements:

“Featured AO Week” starting next week. Check out Slack for more details

Derek Davis Memorial Run: This Saturday is your last chance to get a guaranteed shirt with registration.

derekdavismemorialrun5k.weebly.com

Mulching continues…check slack for opportunities

T-Claps (Recognition): Nemo hitting up the EC. Oboe, Hardy, Snap and others for picking up the six

Prayer:

Prayers answered for Omaha with some promising job opportunities

Continued prayers for Florence as he embarks on a short-term job opportunity in Wilmington, NC

A Family close to Nemo that is going through a difficult time

Those not living in the present and enjoying what is around them because they are too caught up in what is happening on their phones

 

Just a bit off

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YHC decided to Q this workout with everything just being a little bit off. Seemed fitting given where things sit right now in our country, but more on that later.

EC was popular with YHC, Emeril, Skidmark, 187, Pablo, Cupid, and Dawgpound out for 2+ miles.

FNGs: None today
Warm Up:

0530 hit and we were off. Head towards the ramp and circle up at the first foul ball marker for SSH x10 IC. Continue around the park stopping at various spots we don’t usually stop at for Frankenstein’s x8 IC, Merkins x11, and Good Mornings x7 on Emeril’s count. We stopped at the top of the ramp for the main thing to kick off.
The Workout:

Starting from the top, run to the first foul ball marker, do 4x Merkins, then back to the top. Repeat for each foul ball marker and then all the way to the bottom (6 stops total). Pax picked up the six and then regrouped at the bottom.

YHC talked about some things seeming impossible at first (like running a marathon) and then told the pax our next exercise was to bear crawl the length of the ramp. Pax did a good job of pushing through and made it to the top – really made the legs sore!

We took a recovery mosey around the park stopping at the guard rail for Russian Dips x7 IC.

We moseyed back to the top of the ramp for round two on the foul ball marker hills, this time with 2x Squats.

This time when we regrouped at the bottom of the ramp we crab walked the entirety of the ramp, with the option for pax to switch forwards/backwards as they wished.

At the top we moseyed around clockwise one more time – YHC instructed the pax that we were going to practice our downhill finish now that we had sufficiently tired legs. Pax were told to keep good form and to roll through the entire downhill back to the basketball courts where we circled up for Mary.

Mary:

LBC x10, Low Slow Flutter x10, Freddie Mercury s l o w x20
Announcements:

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details.
T-Claps (Recognition):

Snap for setting the pace on the ramp repeats. Dude is fast!
Prayer:

YHC talked about this workout being inspired by how things in our society right now just feel a little off. We certainly aren’t back to normal, but we still have to step up and be leaders in our communities, families, and workplaces. On that note YHC took us out.

Crossing the Aisle

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Bringing people together is important.  We each have the power to unite or divide. Men, in particular, have an opportunity to bring people together. Our families, our co-workers, neighbors, and friends. Sadly, a lot of guys go it alone and don’t engage. I’ve been there.

One way men get together is through competition (usually proceeded by smack talk, then usually followed by the smack down) and cooperation. Well, we had all that and more going on today. You see, there has been a lot of smack talk between R4TJ and TBD here lately. These co-site Q’s apparently inherited a beef that goes back.  Well, YHC decided to cross the aisle, plan a small convergence of sorts, and plan a competitive Thang for us to come together, workout, and have some fun before the smack talk re-ensues.  With both site Q’s negotiating the plan and timing, we were ready to roll.  14 pax from TBD rolled up on 8 pax from R4TJ on the parking deck to get squared away. There was an additional, 5-6 R4TJ pax that had “other hills to climb”.

EC: YHC solo.
Warm Up: Told the fellas I wasn’t wearing gloves cuz I didn’t want to hear R4TJ complain about it for the limited ground work we’d do. Circle up for SSH, Good Mornings, Windmills, Squatted Seal And Overhead Claps, Moroccan Night Clubs, Annie’s, and Frankenstein’s. Mosey the .6 mile over to the parking deck. Picking up the six before crossing Main.
The Workout: Thang 1 was meant to be for my crowd only. SSH in circle, then a Guantanamo style 45 degree side shuffle down the line and a plank hold hop down the line.  Alternated position every 3 or so pax.  Just happened to finish as R4TJ arrived.  After a quick count off, rules of engagement, etc. YHC decided to partner up mixed teams of R4TJ and TBD pax. YHC planned beforehand that if we couldn’t match numbers to compete… we would cooperate and compete. 2 teams… 3 points to be won. All pax in a parking space on their six.

Thang 2: 1 pax sprints wall to wall and back to their spot. All other pax await their turn to run by doing WW1. In the end, 1 point was awarded to team that finished sprints first. 1 point for most cumulative WW1’s. 1 point for team who could calculate their WW1 total the fastest. This fella named McNugget is crazy fast and closed the distance. Halftime result- 2-1 for team 1.

Thang 3: Down below to the underworld for last man standing BTTW. Turns out, 4 minutes and 8 seconds declared a winner. Team 2 awarded the point, but crazy cheers, coaching, and valiant effort put in by all. We finished in a 2-2 tie.
Mary: Mosey back to the TBD flag. Laughs were had, encouragement happened, we got loud downtown in the early morning, men worked out. It’s really all that YHC hoped would happen this morning. F3 can be fun too. #morethanaworkout
Announcements: Mulch continues, Sign up. Mookie will be reaching out to site-Q’s with info about Q swap in the coming weeks. As per Banana Seat, try to get out in the coming weeks to AO’s you usually don’t frequent.
T-Claps (Recognition): Cupid for being agreeable to arrange this idea of mine. Goldilocks apparently made a return to the gloom?
Prayer: Unspoken, those in recovery.  We are thankful.  YHC took is out.

Hanging By a Moment…7 PAX Make Some Memories @ AGS.

/in /QIC:
PAX: , , , , , ,

YHC drew some inspiration from a conversation during yesterday’s 2nd F at Panera. Deadbolt and Shredder were exchanging on childhood memories of boating and things that were passed onto them by their dads. Subsequently, these very things were being passed onto their 2.0’s and the things that helped shaped them as men.  I was fortunate enough to be present for this exchange and was not lost on YHC that the lesson to take away from this conversation is that we are all on stage for our 2.0’s at all times, and it is through these special moments that we leave an impact on their lives long after we are gone. Time is passing fast and the need to make the best of these moments is crucial. How do we want to be remembered?  For YHC, this was a needed reminder and one all PAX should keep in focus.

Like every Sunday, YHC rolled into Womble looking to hit the reset button. I’ve said this before about AGS, you just never know who may show up. This morning did not disappoint. We had a solid group of HIM, which included Abe, Full House, Bobby Dall, Redenbacher, Aquaman, and an FNG we later named Goldilocks

FNGs: Goldilocks- Is the proud father of 3 little girls.. When he said it, Full House I guess was reminded of 3 little bears, and said “Goldilocks.”  YHC asked if they were all blonde, and there it was…Goldilocks.

Warm Up: Light jog to end of the lot from the flag. Mosey back to the flag and switched to carioca (with switch), Butt Kickers and Frankensteins on the return. Mosey to the back lot, where Ivan used to meet. Circled up for Imperial Walkers, Hillbillies, Good Mornings, Morocan Nightclubs X10 IC. Prisoner Squats. Squat Hold while YHC explained the route.

The Workout: Nice and easy 5 miler- Down and Up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Holly Springs Road, Left On Bass Lake, Right on Earp, Left on Raleigh Street and then onto Womble via Stinson. Great push by all PAX. There were several pick up the six moments, but the group was fairly close together for the whole run that those picking up the six did not have to travel far. As we approached Womble, there were a few significant moments worth noting… YHC turned to Aquaman and motioned to the skyline where the sun was just starting to appear. Yet another great sunrise at AGS. These never get old on Sunday’s. Just then, we witnessed a crazy partner carry between a bald eagle and a squirrel. Gave new meaning to the term picking up the six.

Mary: Planks and a series stretches, while conducting name o’rama
Announcements: Check Slack for community opportunities. Great work from Dumbo and the crew yesterday in building a greenhouse. 2nd F at the new Dunkin Donuts on Sunset Lake.
T-Claps (Recognition): Great accountability and push from all PAX throughout the run. Redenbacher for what should be a speed record on Stinson. In the final jailbreak to the flag, that guy took off like he stole something. Goldilocks for his F3 debut of a solid 5mi run.

Prayer: Continued prayers for Wallaby. Aquaman took us out.