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Fitness Test 9/21/2020

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Wow!!! What a day! A couple of misses at the Fitness test. I went to bed and there was one more HC then when I woke up. Red must have taken a mental health day and went scuba diving somewhere. Dumbo was fighting the jambalaya early in the morning. Pablo overslept. Emeril kept Midgets bottle and we all got to drink it at Panera Bread.

Congratulation Katniss and Snap for posting at all four fitness tests. The following improvements were made.

Skidmark increased his score from 3.47 to 4.5. I believe though he had breathtaker on the first time.
Snap went up from his last time. 3.79 to 4.16
Dawgpound went up from 3.05 to 3.37

Great first time scores for the following:
Goldilocks: 3.26
Hardy: 3.68
Emeril: 3.89
Pikachu: 4.79

Pikachu set a new record at the fitness test.
Emeril has the record for the Fritter Goobers. If only Pablo posted.

Next Fitness test 12/14/2020

EC: Emeril, Pikachu, Skidmark, Cowboy
FNGs: Nope. It would have been a good one for an FNG
Warm Up:

Quick lap to show the guys what the lap for the test would be.
Circle Up:
30 Side Straddle Hops
10 Hillbillies
10 Imperial Marches
10 Spinal Twist

The Workout:

30 Minutes of Fitness Test

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.
Then down past the cars and made a right.  Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Results: https://docs.google.com/spreadsheets/d/1KoJ6tCaTCUZzADBkf3LInmA1C1272m2kgDKYTh2CCTM/edit?usp=sharing

Mary:

Several stretches were done

Announcements:

Mulch is done!!!!!!!!

T-Claps (Recognition):

All men completing the fitness challenge
Pikachu for hitting 2,000 miles for the year. A goal for Emeril next year.

Prayer:

Can we just stretch?

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12 Pax graced Ting with their presence this morning at the beginning of the taper for BRR. YHC promised a must for all marathons and BRRers. The workout was pretty straight forward and simple and hopefully just difficult enough to keep the Pax coming back.

EC: Emeril, Pablo, Dawgpound, Redenbacher, Skidmark

FNGs: None
Warm Up: 1 lap of warmup introducing the workouts at each station
1. 15 Hillbillies
2. 10 alternating reverse lunges
3. 5 Parker Peters
4. 10 Burpee Box jumps
5. 15 Rocky Balboa Situps

The Workout: Partner up off a random count for a two man weave/Indian Run.  Pax would start by the dumpsters at the top of Ting. Run to the short wall for 10 Burpee Box jumps and the return to dumpsters for 5 Parker Peters. Then run down to the turn by the tennis court for 10 alternating reveres lunges. Back to dumpsters for 5 PP. Down to the corner below the ramp for 15 Rocky Balboa Situps. Back to Dumpsters for 5 Peter Parkers. Down to the guard rail for 15 hillbillies and back for 5 PP. Then do it in reverse.

Group met for the 6 and did the last two exercises as a complete unit and return home.

Mary: Some stretching
Announcements: I’m sure there is more mulch to be put down
T-Claps (Recognition): Cowboy and his first 100 mile month
Prayer: Guys stay healthy through BRR and marathon training

FML takes over Paradise City

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Warm Up: 187 took us through some warmups at the top of the ramp
The Workout: Pikachu started with 4 corner indian runs with 3 burpees and 5 merkins.  YHC then took us to the ramp for 7’s with burpees and merkins. Finished with Suicides on the ramp.
Mary: Skidmark took us out with Yoga

Bat Flippin the Bat Flippers

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YHC pre-blasted that dice would be in place to determine the route. There was some pushback to the possibility of 5 miles in loops around Ting, but remember mental toughness is a thing too. Anyone up for a backyard Ultra this fall?

YHC arrived to an empty parking lot at 0450 to run EC. Pikachu arrived shortly after already 6.5 in and joined YHC for a few miles. Sure glad I didn’t slow him down because he was cruising. Returned back to Ting to see a group of Pax running into Bridgewater. No idea who was there except for Emeril, causes everyone knows that gait. At the flag Martini was warming up. Pablo shortly after, and Dumbo was early rolling in at 5:28. Dumbo had the honors for the dice roll…4…which meant big dipper.

4 of started out on a mosey with no communication from the other 5 except that they would not be starting out with us. Thanks for filling us in martini. I’ll assume they’re scared of the dice. Shieldlocks are tight right? Wrong. Dumbo and Pablo had no idea of the early start by the fritters, or bat flippers, or cookie pouch munchers, or whatever they call themselves now. After Dumbo’s effort this week he may be joining FML.

FNGs: None
Warm Up: OYO
The Workout: Big Dipper. Pickin up the 6. Nice job Pablo and Dumbo
Mary: Minimal as we arrived back right at 6:30.
Announcements: Mulch
T-Claps (Recognition): Pablo and Dumbo getting the 6 and Martini crushing it today.
Prayer: Skidmark’s friend’s daughter who got bit by a copperhead Monday evening. Dumbo took us out.

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!)

Cletus August 7th BTTW forever count!!!

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FNGs: Nope
Warm Up: 10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 15X Seal Claps, 15X Imperial Walkers, 15X Hillbillies, 15X SSH
The Workout: These guys came to play and added difficulty through out the workout.  This Q needs to up his game!

Mosey to side of Rec Center

Thing 1:

10 Count BTTW by all Pax except Vasoline which was somewhere around 3-5 minutes of discussion before counting, 20X Derkins on fence first rung, 20X Derkins on second fence rung

10 Count BTTW by all Pax, 20X Erkins fence first rung, 20X Erkins on second fence rung

Thing 2

Rock work – 3 sets – 20X of everything in cadence – Overhead press, Ruck Rows, Curls for the girls, Tricep Press (added by AquaMan), Sumo Squats

Quick arrow sign creation to confuse Aquaman who pulled a lipstick on us.  Then a fast 3 man Indian run around the baseball fields and back to check on Mary

Mary:  20 Pickle Pounders, Omnit Abs – 30 sec. Rocky Balboa’s, spoon hold, Russian Hammers repeat, Have a nice day!
Announcements: check Slack
T-Claps (Recognition):  Vasoline for his slow BTTW count, Aquaman for adding in exercises, Oboe for getting a bigger rock in the middle of rock work!
Prayer: Unspoken and Spoken

Just a little backwards yogging

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19 PAX in total out to celebrate National Backwards Day (which is really January 31st, who knew!) and a reverse U-turn track.  Multiple PAX grabbed extra miles for EC this morning prepping for BRR.

The warm up – SSH, IW, daisy pickers, windmills, good mornings, 10 burpees OYO.  19 PAX set off for a leisurely stroll, reverse u-turn heading up through by Target first and then down the hill on Irving, up Green Oaks and into 12 Oaks before returning back to Panera.  Post run circled up for Skidmark’s version of some stretching by watching some chick on a video…some yelled out porn, but couldn’t be confirmed.  YHC determined best to just wrap this thing up.

Announcements, mulch sign up, volunteers are still needed, repeat offenders are welcomed.  FV/HS convergence this week, make sure to check as not all AO’s will be open this week or next.  Great job by the entire group today picking up the six.  No spoken prayer requests, but honor those unspoken and for our first responders, military and for our nation.

Don’t you guys want to workout at 1pm?

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10 PAX at the start of Captain Caveman which is a bit more than typical.  Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time.  Thanks to Chaps for bringing him out.   His second FNG in 2 weeks.  Josh was curious why we worked out so early instead of 1pm.  @Pikachu gave him the details.   As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout.  10 Burpees for everyone for his tardiness.

 

FNGs: Josh Powell AKA Kool Aid.  More on that to come in the announcements

Warm Up:  Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back

The Workout:

20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

10 clap merkins or normal merkins

2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back

 


Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches

8 minutes of stretching exercises


Announcements:

As we made our way around COT and got to our FNG he said his name, age and then said Green Tea.  We asked why he said Green Tea and he said he thought we were all naming our favorite drink.  Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout.   We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name.   @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid.  So welcome Kool Aid to F3.   I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.

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):

Prayer:

Kevin and Saddiq and for Josh’s family as the welcome a new baby

Lots of training, lots of miles

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Lots of HIM this morning putting in lots of work.  There were a lot of guys getting in various lengths of EC.  All three of South Wake’s BRR teams were represented as training is intensifying as the start was 41 days away.  We were also briefly joined by Aquaman and Bernie as they were casually running around Holly Springs.

EC: 

Pikachu, Cupid, Skidmark, Katniss, Redenbacher, Dawgpound, Emeril, Vasoline, Boy George, McNugget, Cupid

FNGs:

None

Warm Up:

SSH x15 IC

Butt Kickers x10 IC

High Knees x10 IC

Frankensteins x10 IC

Daisy Pickers x10 IC

The Workout:

Standard loops with lots of picking up of the six.

Mary:

Nothing formal but some dudes did some yoga after CoT

Announcements:

Mulch is still going on.  Fill up the Qsheet.  Be aware of your HCs, too many AOs this week were solo or only had two.  If you’re planning on going give an HC so the Q can get an idea of who is going to be there.  If you HC, actually go.

Qswap week coming up soon.  More details will be coming.

T-Claps (Recognition):

Cupid finished his masters!

Prayer:

Praise for Cupid and also for Boy George who got an offer on his house.  Pray for everyone out there that is sick, or dealing with a sick family member, or just dealing with the stress of life right now.

 

010000

R4TJ – TBD: Convergence or Crossway

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FNGs: None
Warm Up: None. We went right out and ran.
The Workout: Run run run. 9 for convergence, 5 for Crossway. They both sucked, in different ways. For convergence, we split up and had a race/WWI/math competition, followed by a BTTW until failure. The score was 2-2…until next time guys.
Mary: Nah.
Announcements: Scramble week! Go try something new.
T-Claps (Recognition): McNugget for forgetting where Crossway is and coming to converge. He ran Nemo’s sizable head start down for the victory.
Prayer: Boy George’s house to sell quickly and easily. Our nation.