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New leaders being born

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Kenny’s Grave is starting to pull some guys out of the shell. R22 stepped up this week to co-Q. Pikachu made the drive down to see how South Park does it on Thursday mornings and some talk of 5 AO’s in 24 hours. The humidity is back in full effect so let the sweat flow.

Warm Up:
Jog around track
Stretches
SSH
Squatted moroccan night club
Slaloms
Goofballs

The Workout:
Merkins on the floor ladders (2 ladders, 5 PAX each line)
Walking hands down inside boxes and feet out to the side. Two hands in one box do a merkin, each hand in a box merkin, going down the row closer merkins then wider merkins (roughly 40 total)
Box hops down
Double In and out boxes down
In, In, Out, Out box crawl down

Curb hops- use the 16 cement space curbs. Form two lines – hop sideways to left over curb and back (x4 each curb) then forward to the next one. Go down line grass area to next grass area.
Bear crawl the curb line using curbs between the legs.

R22 Steps In
The Hill 7’s
Increasing from 1 at top and bottom to 7 top and bottom

Hand release merkins and LBCs (bear crawl up hill, jog down)
WWII’s and diamond merkins (crawl bear down and jog up)
Burpees and squats (bear crawl down and jog up)

Mary:
LSF
Freddy Mercury’s
Reverse LBC’s
6 inch hold (count in R22’s head)

Announcements: Runs and events coming up

Prayer: Yosef’s family departing foster kids, Banana Seats daughter healing, Crab Legs, Wranglers kids HFM sickness, unspoken

Great job stepping up R22! Next time he’ll be running the show.

Hot hot hot

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Pax of 6 gathered for a very hot Thunder session.

EC: YHC with an easy mile.

Warm Up:

Jog over to grass near amphitheater.

SSH x15 IC

Good afternoon x10 IC

Mountain Climber x20 variable cadence

Arm stretches
The Workout:

Since some of us were sore from the 5 year anniversary beatdown we decided to get all our Merkins out of the way.

Mosey to the nearby hill (directly next to running track) for clockwork Merkins, starting with 12 o’clock pointing towards the track.

12x at 12 o’clock, and then proceeding accordingly clockwise all the way around – 78 merkins

Mosey to playground – ab work to let the heart rate recover:

Low slow flutter x10 IC

LBC x10 IC

To counterbalance all that chest we needed some back, so to the monkey bars we went. 3 pax hold chill cut plank, other 3 each do 10x Pull Ups. Each group went once, then went again with 5x Pull Ups.

Mosey to the rock pile where pax were instructed to get a “medium, non-traveling rock to share”

Circled up for various rock exercises rotating rocks throughout:

7x Deadlifts, 14x cleans, 21x overhead press, 14x putting it all together for the ground pounder

Curls – 7x bottom half range of motion, 7x top half, 14x full range

Tri-ceps – 7x bottom half, 7x top half, 14x full range

Return the rocks and mosey to the metal bars along the walkway near the baseball fields

All pax on bars for upright bodyweight rows – x10

Switch to grass for 10x squats

Repeat rows x10, prisoner squats x10, rows x5, lunges x5 each leg

Mosey back to tennis courts for Mary

Mary:

Mary around the horn – 15 count each (except for the Burpees called by our FNG Urban, only 8x of those. Maybe that’s why the Big Blue fan got that name).

Announcements:

9/11 stair climb
Prayer:

Crab legs. Unspoken.

 

Great work men – hot one out there. An honor and privilege as always to lead.

U-Turn for 9…Serving Perfect Weather and Quality Miles

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PAX of 9 met in the Starbucks parking lot finding comfort in knowing that this morning’s run would be void of the humidity and warm temperatures from weeks prior. If there was a morning to get some miles, this was it. YHC started at 6am with a light jog with alternating high knees around the side lot next to the Starbucks drive-thru. and circled up for the following exercises..

Warm Up: Dynamic Stretches: Imperial Walkers x15, Hacky Sacks x15, Butt Kickers x20, Squat Jacks x20, Pike Stretches R over L; L over R

The Workout: 5+ Mile Scout Run, conquering several hills (including the signature U-Turn favorite Library Hill). Kudos to Boy George for several miles of EC prior to the run and all PAX for picking up the 6 throughout the course. Great mumble chatter this morning and genuine concern for several PAX Down Range on a Bourbon Tour this weekend as we had not seen any recent posts from Day 1 of the adventure. It was later confirmed that all are accounted for and have begun the second installment of said adventure.

Mary: Cool Down Stretches: Good Mornings x10, Hamstring Stretches R over L, L over R (10 count), Quad Stretches (L\R), Downward Dog Calf Stretches (L\R-2 sets\5 count per), Michael Phelps, Tricep Stretches (L\R)

Announcements: SouthWake Anniversary Q- Wednesday, Aug 29th @ Possum Trot, Any Given Sunday tomorrow at Womble-6am for those looking for extra miles…BRR is just around the corner.

Prayer: Prayers for Crab Legs, DoubleD and his family, Forcep’s friend Brandon who is facing significant health issues. YHC also shared a quote by Winston Churchill to reflect upon “Continuous effort- not strength nor intelligence- is the  key to unlocking potential”, and challenged PAX to not only carry continuous efforts to showing up and participating in workouts, but beyond that in our relationships to continue to become better fathers, better spouses, better sons, and better neighbors. Continuous effort in all things to continue to become better versions of ourselves. – Aye!

Ultimate Wet Thunder

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Pax of 5 gathered on a very stormy evening. The rain mostly cleared up in time for our 7am start and we were off – we crossed the street and setup the lower grass field for some 2 v 2 (with a full time offense player) ultimate.

Warm Up:

SSH x15 IC

Good evening x15 IC

Daisy Picker x15 IC

The Workout:

Ultimate frisbee – every time the disc is dropped and/or swatted or thrown out of bounds the pax alternate between 3x merkins and 5x LBCs.

Scoring team chooses an exercise to do 10 of, and then the full time offense player switches.
Mary:

Mosied back to the tennis courts for

10x Low Slow Flutter IC

Mary around the horn
Announcements:

5 year SouthWake convergence upcoming
Prayer:

Crab legs

Mutiny – True Grit

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Warm Up:  Nine men showed their True Grit this morning at Mutiny.  Pax included Farva, LED, FedEx, Modify, Gump, R-22, Noah’s Ark, Natty Ice, and your Q, Dauber.  Got things started before the rains came with a steady jog around the soccer field.  Circled up for SSH, GM, CP, FAC, HB and IW.
The Workout:  PAX partnered up (Q-solo) and performed a DORA consisting of 100 merkins, 200 LBCs, and 300 squats.  One partner performed the exercise while the other partner ran hill repeats to the light pole near the parking lot; most PAX kept running an extra 15 yards to the end of the parking lot.   PAX helped the six finish squats or held plank.  PAX followed Q up/down the curb to the end of the parking lot.  PAX grabbed the curb and cranked out 10 erkins and 10  Derkins.  PAX bear-crawled up the parking lot, performed 10 American hammers, bear-crawled back down the parking lot, rinse and repeat with merkins and derkins.  Frankensteins and lunges back up the parking lot, Al Gores until all PAX came in.  Ten burpees OYO.  Moseyed to the wall for B2W.  PAX crawled under each member on the wall.  PAX cranked out more LBCs on the wall and concluded with a 30 second count of B2W.
Mary:  Headed over to the shelter for core work.  Each PAX called out their favorite exercise for a 10 count.  Exercises included: pickle pounders, American hammers, Box-cutters, low-slow flutters, 6-inch counts, diamond merkins, Freddie Mercury, reverse LBCs, …  finished with stretching.
Announcements:  Recognized some great runs put in by our F3 brothers at the DD 5K on Saturday.  Loved hearing “go F3” by many folks throughout the run; really excited helping bring in Dumbo with our flags – wicked cool moment.  5Yr Anniversary reminder.  Congratulations to Mr & Mrs Natty Ice celebrating 10 years of marriage.
Prayer:  Lots of kids heading back to school; prayers for Dauber and his kid heading back to college today; prayers for Reconciliation; prayers for health recovery for our injured brothers; Message focused on raising successful kids.  Dauber shared a podcast he listened to learning that many successful kids share a bunch of things:  discipline, goal-setting, perseverance, failure – yes failure (they learn from it) and GRIT.  Grit is hard to define.  I saw 9 PAX show true Grit today, showing up with storms brewing in the distance, giving 100%, over-coming both physical and mental challenges.  As parents, our kids are always watching us.  Set the example, set some goals, give 100%; when you fail, learn from it and move on.  Grit is good.

Sheepdog – “Improv”

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Pax of 5; Breadsticks, Gump, LipSync, Noah’s Ark, Dovetail

Circle the building
Wheel-o-warmup (Each HIM picks an exercise)
– Imperial Walkers
– Hillbillies
– Good Mornings
– Michael Phelps
– Fozzy arm circles

The thang
20-minute EMOM (4 rounds, each exercise starts on the minute. Any leftover time in the minute is rest time)
15 Sumo squats with leg lift
10 burpees
15 v-ups
20 derkins
Once around the track

Martial arts – pressure points with stick (only had 7 mins left at this point)

Thought of the day: the existence of God is often questioned because of the existence of evil, but if everything was always perfect for us, we would be like spoiled children who could never help anyone else. Therefore rather than having a pity party or asking only that tough things be removed, ask what can be learned, ask God to mold you, so that we can be an encouragement to others. Perfect is promised later, perseverance is needed today.

Prayers: Joel, Noah’s Ark’s son

Quiet Morning at Possum Trot

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Warm Up: Started with a quick jog around the parking lot.  Circled up for 10 forward and 10 reverse Fozzio arm circles, followed by 10 cotton pickers. Then headed on the courts to finish up the warmup with an intro to the thang.

The Workout: a combination of 11s and suicides

Start against the fence for an explanation and demo.  Do 11s in a progression moving down the courts and ALWAYS pick up the 6! As soon as everyone is done with the set of 11s we immediately start the next set. This resulted in the quietest workout I think that I’ve been too.  Next to no mumble chatter was to be heard today.

Sets of 11s

1st – side straddle hops and imperial walkers both in cadence to the first line

2nd – criss cross jumps and diamond merkins to the second line

3rd – plank jacks and Bobby Hurley’s to the third line

4th squats and standard merkins to the 4th line

5th mountain climbers and American hammers to the 3rd line

Everyone hold BTTW on the fence for a 5 count down the line.

Mary: Alphabet soup in capital letters
Announcements: 5k this weekend, the Odyssey coming up in October
Prayer:  a few requests mentioned followed by COT and ball of man.

U-Turn 8_11_18

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Warm Up: We warmed up
The Workout: We ran.  5-6 miles
Mary: Stretched with some Yoga moves by M4L
Announcements:  Can’t remember
Prayer:  Can’t remember

Better Late Than Never

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A 10 PAX showed up for a Gump 3 year anniversary, albeit, 3 weeks too late because I can never remember when it is.

Warm Up: SSH, IW, HB, Good Mornings, Cotton Pickers, Ankle Rolls

The Workout:

4 Corners of the field:

  1. Merkins x10, Sidestep to next corner, Diamond Merkins, Sprint to next corner, Twisting Merkins, sidestep to next corner, wide merkins, run backwards to next corner
  2. Squats x10, sidestep to corner, Closed leg squats, run to corner, sumo squats, sidestep to corner, skiers, backwards to corner
  3. Lunges x10, Karaoke to corner, corner lunges, run to corner, backwards lunges, karaoke to corner,

Bleachers: Irkins, Dips and Dirkins – Rinse and repeat

Two Rock Shakur: Several rounds of Curls for the Gurls, tricep extension, rows with a plyometric exercise between each

Mary: Around the Horn to one round of Mary: 10x Burpees, LSF, WWIIs with Knees Up, Pickle Pounders, SSH,  Box Cutters.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Noah’s Ark son, Ryan, Kevin C.

It was an honor to lead this 3 years later. I tried to share how important F3 is to me and the friendships that were made that help me get through many dark times #DontDoLifeAlone.

 

Rip rap a throwin’

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Shovel flag planted and mumble chatter ensued awaiting the start.

 

Warm Up:  Quick couple laps around tennis courts then down to the concession stand area for round of exercises consisting of GM’s, hamstring stretches, downward dogs, SSH’s & Michael Phelps

The Workout: Round of Dips & Diamond Irkins IC on the wall between fields. Mosey over to the bleachers for a round of steps up to warm up the legs. Mosey on over to the hill between the two fields for elevens of star jumps at the top and burpees at the bottom. Bear crawl the hill in between. A quick balls to the wall along the fence while PAX on end bears crawls back to the opposite end. Recover on the mosey up to the rip rap rock ditch and choosing the largest rocks available. Cusac over the wood line and form one long line across. YHC demonstrated an exercise earlier experienced at an F3Grandstrand AO on the beach. Each PAX would squat then stand and thrust their rock as far forward as possible then lunge walk to it and rinse and repeat. Returned rocks for another day and moseyed on over to tennis courts.

Mary:  YHC called on several PAX to lead Mary for rounds of American Hammers, Pickle Pounders, Fireman pole climbs, LSF’s, WWII’s, Merkins, and Superman stretches. Count-o-rama then name-o-rama.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Fedex’s M seeking work, YHC father and family. YHC took us out in prayer.