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Bearly Curling to 777

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Mid-week YHC noticed that Cletus didn’t have a Q signed up so I took it. Always great to take the shot at Qing a no-nonsense bootcamp that doesn’t require any equipment or mileage minimums. Pretty chilly this morning – weather app said feels like of 11. I think we warmed up everything but our finger tips……

In the pre-blast thread there was some conversation about being light on the legs for the sake of long runs on Saturday – YHC put together something that looked light on the legs to me but the post-CoT chatter showed some disagreement. Oh well, I try.

FNGs:

None today – a shame.
Warm Up:

Mosey down to the end of the parking lot and circle up

SSH x20 IC

Good Morning x10 IC

Sir Fazio x10 fowards/backwards IC

Daisy pickers x10 IC

Goofball x10 IC
The Workout:

Mosey to  the middle parking lot/rock pile. Some grumbling when pax were told to pick up a rock – I promised that we wouldn’t hold onto it for very long.

I dropped one cone ~50ft down the parking lot and the other another 50ft down.

Pax dropped their rock at the starting end and did 7 Chillcut Plank Jacks IC. We then bearly curled (bear crawl pushing the rock out in front of you) to the middle cone where we stoped for 7 Merkins. Curl to the end for 7 squats and then we curled our way back to repeato. YHC challenged pax on the name of this setup and sadly no one knew it – Tripls 7s. We repeated with bearly curling for three total rounds and then ditched the rocks and completed the 7 rounds with a mosey in between.

We then moseyed to the center of the baseball fields for Preacher’s Chair – originally attempted a 10 count IC down the line but that seemed like a bit much so we modified to straight counts. Followed by 30xIC balls to the wall, then 30x IC preacher’s chair, then ascending testicals with 10x merkins flat, 10x at 45 degrees, and then 5x (or hold) handstand merkins at the top.

Mosey back to the flag/tennis court avoiding the ice along the way. We circled up with 6 minutes to go for Mary.
Mary:

Freddy Mercury x30 IC

Side plank – hold or crunches, x10 IC each side

Homer to Marge x10IC, x10IC each single leg – the mumble chatter got a bit intense….

Pickle Pounders x30 IC

LBCs x30 IC
Announcements:

Wear red on Friday – YHC gave a recap for why we do what we do at Wrightsville. 7x red shirts + 1x red toboggan (that’s a hat around here for all you transplants) meant 40 burpees. YHC was accompanied by most pax in attendance for these following CoT.
T-Claps (Recognition):

Everyone who posted in the cold this morning – if you can get through winter the rest of the year will be easy! Great #s all around the region this morning + a solid 2nd F at Panera following the beat downs.
Prayer:

Praises for many pax – Lipstick and his family, Katniss’ co-worker, Crab Legs for his inspiration. YHC took us out.

Return to Crossway

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EC: Full House, Nemo, Shamwow!, Skidmark, UTI

FNGs: Not today

Warm Up: Everyone shows up ready to get after it at the John.

The Workout: It had been awhile since we went out and back on Crossway so I decided today was a great day to make our return.

Mary: MIA

Announcements: Wilmington Race has been postponed. Sorry to all PAX who have been training hard. The long ass run has been postponed as well to coincide with the adjusted marathon training. Check slack for details.

T-Claps (Recognition): Everyone for picking up the 6.

Prayer: Lipstick and Full House family, Unspoken, this country

YHC took us out. Always an honor to lead.

I thought that was FedEx

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Chilly, windy Monday mornings always brings out the best in people: great workouts, great mumble chatter, great fellowship. Nice to see a consistent showing at PC as 13 strong ventured out to let FML take the Q. We make this promise, you will get a variety.

EC Bells: Dawg and Emeril
EC Running: UTI, Lipstick, Skidmark
Commute: Pikachu

FNGs: One new member to F3 moseyed across the street to join rather than making the commute to Garner. Welcome Brah. Good thing he didn’t tell us he joined slack with a fake name or this could have been ugly. Someone pointed out a slight resemblance to FedEx.
Warm Up: Lipstick ran us up the ramp for some SSH, Imperial Walkers, and Hillbillies. Down the ramp for burpees for sleepy Kat and Frankensteins.
The Workout: Lipstick with the first Q who took us on a 5 minute mosey to the entrance to Oak Hall. The first one. BUT depending on you point of reference that could easily change. Regardless we had to run up there in 5 minutes and back in 3:45. Valiant effort.

Pikachu with part Deux. Suicides on the ramp. 3 star jumps at the bottom and Monkey Humpers at the light post. Add 3 humpers at each light post to get you to 39 humpers of monkees.

Mary: Skidmark at the rear. 3 man indian run to the courts for about 7 minutes of plank hold for varying exercises. Forgot Dumbo hurt his shoulder so he exercised his abs from his back. Lots of guys on their knees at this point. Guess they were all sucking…wind

Announcements: 2nd F leadership, 3rd F looking for more guys to join the committee
T-Claps (Recognition): FNG, Bondo is 60 and getting after it.
Prayer: Fanny’s wife, 187 and Tracey, Holiday goods and bads

TBD Rock Slide Suicides

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FNGs: Welcome Hollywood!
Warm Up: 20 SSH, 20 Seal claps, 20 Imperial Walkers, 20 Hillbillies, 20 Overhead claps, 20 SSH
The Workout:  RSS trial and error

Had been planning this workout for awhile but when YHC tried it on his own. some tweaks were needed.  So today was the day to refine this workout.

Mosey to the rockpile, select a good push rock was suggested by YHC.  John Cusack to the lot behind the fields where there are actually lights.

Push/slide the rock 6 parking spaces

20 Curls for the girls

6 more parking spaces

20 Curls for the girls

15 tricep extentions

6 more parking spaces

repeat + 20 sumo squats

6 more parking spaces

Repeat + 10 overhead presses

push the rock all the way back!

Round 2

Same as above except all excercises became 20 reps and added that you had to run back to starting line and back to rock after you got the rock to each parking spot destination.  Feeling tired and maybe a little Christmas spirit elimenated rock push back to starting line.

John Cusack back to rock pile.  Fellowship run around the soccer field and headed to Mary.

Mary:  20x box cutters and time was up
Announcements:  check slack
T-Claps (Recognition):
Prayer:  praise for Bondo’s son in law recovering nicely, prayers for Fanny Pack and 187 M’s.

Gettin’ it done at U-turn

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EC: Katniss, Vasoline and Full House for the old U-turn route

FNGs: none
Warm Up: SSH, IW, Daisy picker
The Workout: 12 PAX set out on the standard U-turn route, all about the business today and gettin’ it done.  Great work by all picking up the six, group stayed together well this morning.  Mumble chatter all around.  Great to see Banana Seat and Nemo back out!
Announcements: Christmas party, beer ruck
Prayer: 187 and M, ShamWow and M, guidance at work

Too Foggy… I Need Some Light Up in Here!

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Post-Thanksgiving workout brought to you by YHC. Pre-Blast offered almost no miles during the workout. During EC, YHC toured downtown with a few PAX sightings near the Underworld and had a good idea of where we would go during the workout today. However, as YHC was in a hurry back to Womble cutting my planned route short to take care of serious emergency business in the restroom, the fog started thickening. A change of plans was pending…

FNG’s: not today
Warm Up: SSH x 50, Good Mornings x12, Moroccan Night Clubs x13, Frankenstein’s x14,  Daisy Pickers x 15. We also included 5 burpees for late Pax.
The Workout: Moseyed to the tennis courts for what would become some Jack Webb 11’s. Pax completed ascending ladder of 1:3 ratio Jack Webb’s and ran to other end of the court for ascending ladder of squat jumps. With 11 completed at both ends, Pax were instructed to grab some fence for some fence squats.  We did 50. The original plan changed here as we opted not to mosey into the darkness but rather spend some time under the light of the picnic shelter.  All Pax assumed People’s Chair on the Wall while each took a turn doing a picnic table typewriter crawl to the end to start doing AMRAP LSF’s. Then the next Pax would go. Once all Pax were done, we brought it back to the wall in the same fashion one by one. The next series of this was similar except that all Pax would leave and return to the wall after doing an ascending ladder of merkins up to 5 and back down again on each table. All other Pax held People’s Chair. Next, we did a 15 ct. each pax BTTW.

Moving over to the tables again we did 3 rounds of 10 Bulgarian single leg squats each leg and 30 dips. For our final move we held high plank while doing 20 IC Mule Kicks to get the glutes firing some more. We took a recovery. We then repeated but brought our count down to 10 IC.
Mary: To the tennis court for 30 IC LBC, 15 Box Cutters, 30 Homer2Marge, and 15 Pickle Pounders.
Announcements: CSAUPS coming up. Check Slack. Christmas gathering 2ndF on Dec. 17th.
T-Claps (Recognition): Abe has been stepping up to Q various sites frequently. Good work brother!
Prayer: FloJoe and family hitting the road in the 5Th Wheel in January to do contract work/travel. Those hurting during COVID and quarantining etc. My M having surgery Dec. 21st.

What’s your favorite exercise?

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It’s always interesting to think back about when you first met people that you’ve known for a while. For Skidmark and YHC it was running near (or sometimes with) each other at Run Club from Tapline back in the day. Back then we would run 5 miles at 8:30/mile and then sit around at the bar and laugh about how “fast” we were. Little did we know at the time that we would end up both joining F3 (YHC via South Wake, Skidmark through CarPex), becoming involved, and slowly becoming better and better friends. Over the years we’ve consistently pushed, encouraged, and supported one another.

 

Once Skidmark said he wasn’t necessarily going to Q for his big day I decided I would pick up the Q in honor of him. I planned to do many of his favorites including the dreaded “what’s your favorite exercise” question per the backblast title. Prior to Friday Skid made it clear that he wouldn’t be at Cletus, but would be out for a morning run instead. As another participant in the “Bad Ideas Challenge” of Holly Springs Run Club I had a pretty good idea what he was up to, but we wouldn’t know the specifics until we saw the 6+ hour 40 mile activity on Strava mid-day Friday.

 

YHC pulled into the parking lot to find Abe already there. Vehicle evidence could be seen in the far lot showing that Skidmark, Lipstick, and 187 were out for the beginning of Skid’s mosey already. Within the next few minutes they made their way over and were joined by Oboe and Doc along with a surprise appearance from some of the Fritter Foundation in Emeril, Dumbo, and Dawgpound. There was some salt quickly expressed about Skidmark not being present for the birthday Q – c’est la vie, it was already too late to switch to Crazy Ivan!

 

Each pax was asked for their favorite exercise – Abe chose bear crawls (much to YHC’s glee), Oboe chose Low Slow Flutter, while the entirety of the Fritter Foundation seems infatuated with Have A Nice Days.

FNGs: None

Warm Up:

After a mosey over to the far parking lot we circled up for 40x SSH. At this point Katniss and Dumbo moseyed in – something about running, sleeping, I’m not sure. But they were late and there were burpees to be had for it. So we did 5x burpees and then completed warmup:

 

Daisy Pickers x10

Sir Fazio x10 forward & backward

Good Morning x10

The Workout:

One of Skidmark’s many favorites – the merkin clock. We made it through 1 through 10 before calling it for now.

 

For our first act we honored Abe’s favorite exercise – we Bear Crawled nearly the length of the parking lot. Conveniently stopping at Skidmark’s truck.

 

We then moseyed to the amphitheater for 40 counts of balls to the wall and people’s chair – 3 times through each.

 

Mosey towards the far parking lot and passed it to the white fence for one of YHC’s favorites – typerwriters. We did 10 reps on each wrung and slid down and back – repeated 5 times total.

 

Mosey back to the parking lot near Skid’s truck for Oboe’s favorite – 40x low slow flutter. We added 40x squats to allow the timing to work – at this point Skidmark came around ~6 miles into his mosey. We ran with him over to the concession stand. At this point we rewarded the Fritter boys who liked Have a Nice Day along with what Skidmark told us was one of his favorites – Catch me If You Can Indian Runs. We did one lap of the soccer fields with the pax in three groups with 1 quick Have a Nice Day (aka a Turkish Getup) for the pax in the back. Can’t speak for the other pax but 187 and YHC had a lot of fun making Lipstick work to catch us 🙂

Mary:

We then circled up on the tennis court for mary. Pax were asked for the mission of F3 South Wake – we planked for a few minutes and we were done.

Announcements:

2nd F is alive and well at Panera. Holly Springs Half run on November 14th.
T-Claps (Recognition):

Skidmark for 40!
Prayer:

187 and his M. Noah’s Ark and his family.

Stacks on Stacks

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Q decided to go for a short warm-up jog around the soccer fields while waiting for people to show up. Saw a truck pull in while I was on the far side, baaarely made it back on time. Katniss was patiently waiting at the concession stand. A quick exchange of pleasantries and we were off.
FNGs: none
Warm Up: SSH x 15, Good Mornings x10, Windmills x10, Imperial Walkers x10
pancakesThe Workout: The plan was to start with an exercise at the first corner, mosey to the next corner and add an exercise, rinse/repeat, then take an exercise off on the next go ’round. It went like this:
– Corner 1: 10 Murkins
– Corner 2: 10 Murkins, 15 mountain climbers
– Corner 3: 10 Murkins, 15 mountain climbers, 20 reverse lunges
– Corner 1: 15 mountain climbers, 20 reverse lunges, 25 sumo squats
– Corner 2: 20 reverse lunges, 25 sumo squats
– Corner 3: 25 sumo squats
Since we ran out of exercises by the fourth corner, we ducked into the picnic area for the following:
– Balls to the Wall x40 count
– People’s Chair x40 count
– Urkins/Durkins/Dips x10 x2
We ran through all of Q’s preplanned exercises pretty quickly, so we mosied over to the rock pile. Can’t remember the exact count, but high reps of the following:
– Curls for the Girls
– Triceps
– Ruh Rohs
– Squats (with rock)
– Overhead press
Returned rock and mosied back for Mary.
Mary: Murkins x10, American Hammer x10, Hello Dollys x10, LBCs x15, Rosalita (a new one for me) x10
Finished with some yoga (runner’s pose, pigeon pose).
Announcements: pretty quiet in South Wake recently
T-Claps (Recognition): Katniss for accountability.
Prayer: A lot of people are going through stuff right now. Prayers for peace and healing.

Bowling @ R4TJ

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EC: LED, Fonzie, Deuce, Full House, WebEx, Skidmark, Vasoline, YHC

FNGs: Nope

Warm Up: Started the run with a nice steady pace towards the stop light as we turned onto Main Street.  Picked up the 6 and continued on.

The Workout:  A new route was designed by YHC the night before.  It wasn’t intentional but some trial and error with plotaroute.com yielded a shape that was sorta familiar…

I suggest holding the center of the printed image right up to your nose. It should be blurry. Focus as though you are looking through the image into the distance. Very slowly move the image away from your face.  Do you see it?  “The Bowler”

5.436 miles were charted to create the familiar shape.  Keeping the namesake alive – Fonzie was witnessed running off course fairly early into the run.  As we wrapped up the run, McNugget took a shortcut to the facilities available at Ting.  We circled up and did some stretching.  Mid stretching session, Pablo excused himself to seek some relief.  Running 4 the John indeed!

 

Mary:  She’s not into bowlers – yeah, they are athletes but they aren’t really “athletes”

We did move at a fast clip this morning and we took the extra time left on the clock (about 7 minutes) to stretch things out.  When YHC ran out of yoga moves, Skidmark served up some additional options to eat the rest of our time together.  Kinda like when you pay for an hour of bowling and finish early.  You might not have time for another game but you might as well stick around and throw some extras.  Trickshots, practice, goof off.  Great mumblechatter as we finished up a few more frames.

Announcements:

T-Claps (Recognition):

  • Amazing work by all today picking up the 6 – special shout out to LED and Fonzie, I felt like I saw them picking up more often than most.

Prayer:

A Fire Hose, 2 Snot Rockets, and an Anniversary

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What a great year! The great men of F3 have pushed me everyday to be a better version of myself. A year ago, like many fellas out there, I was dead in my tracks and had no sense of acceleration anywhere in my life. Then, Katniss made one choice to EH me into a workout and I made one choice to go. Never underestimate the power of 1 choice, 1 invitation, or 1 time of “showing up” and the influence it may have on another’s life.  40 lbs. lighter, ran a relay (BRR) in the middle of nowhere, stronger, faster, smarter, connected…and…I hate running much less! All things that a year ago seemed out of reach and the workouts we do seemed crazy. I literally “hung up my gloves” 5-6 years ago, lost my wolfpack and accountability, was beat down and injured, and without a physical pursuit. So I took the path of least resistance and settled for mediocrity. F3 has helped me take all of it back! Plus, I wear expensive running shoes now. Thanks men! The workout below incorporates many of the blurry elements of the first workout I posted at 1 year ago.

EC: YHC, Dahmer, Nemo, Katniss, Cupid, Shamwow!

FNGs:none
Warm Up: SSH x 30, 12 IC counts of Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Overhead Claps, and Daisy Pickers.
The Workout: Group split in two. Group 1 does Indian run around the Underworld garage with fire hose wrap. Indian runner carries hose to front of line, pax exchanges until last man gets it. All pax in group carry the hose twice.  Other group performed series of BTTW, People’s Chair, and alternating single leg deadlifts.  Groups switched and repeated.  We all the Cusacked our kettlebell to the far end wall.  Pax did 20 Goblet Squat, 20 Merkins, and an all pax 20 count of People’s Chair.  This…was…challenging! YHC dispatched himself very quickly following this as group was held in suspense before see it was only YHC’s snot rocket fire 1! Back to work.  20 Goblet Squats, 20 merkins, 10 each single leg deadlifts, and an each pax 20 count of BTTW.  Many grunts and choice words during this time! Group recovered for YHC to fire snot rocket #2 away from the group to a few cheers.

Group moved over to the low wall for a series of Irkins, Dips, and Dirkins. Counts were 15 and then 10.  Back to the kettlebells for a series of OYO exercises for 20 counts. Exercises were: Swings, Figure 8, and Halos.  Pax were instructed to do bell merkins until the whole group was finished. Repeato except lower rep count to 15.

Next, 2 rounds of pax performing about a 20 yard bear crawl, doing 7 lawn mowers each side with kettlebell, lunge walk back, then hold BTTW until the six was in.  Cusack the bells back for Mary.
Mary: 10 counts of Midget Cookie Pouches, LSF with bell, and Pickle Pounders.  Also did plank hold with 25 IC Mountain Climbers.
Announcements: Work at HS Food Cupboard tomorrow. Check 3rd F Slack. Tetanus will bring us the next Ted Talk at end of October. Details and teasers will be on 3rd F Slack as well.
T-Claps (Recognition): All the pax who’ve pushed me and posted with me at workouts. Especially, my 3rd Watch ShieldLock brothers, my 12 man BRR Boxcars team, Deadbolt for Q ing the workout that got me hooked, and Katniss, for that EH that has highly impacted my life.
Prayer: Bondo’ granddaughter Piper is home! Prayers for F3 Grandstrand and a lost brother and police officer.  Katniss took us out.  Honor to lead. Here’s to the next year of getting faster, stronger, and probably crazier!