Posts

7 PAX Finding their ‘Why’ at Any Given Sunday

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

Cold and clear was the forecast this morning for 7 PAX, who went looking for some miles and the elusive sunrise that has been absent the past 3 weeks at Any Given Sunday. Rolled into the parking lot at 6:20am and was quickly greeted by Full House and then Forceps. A clown car carrying H1N1 and Messi rolled in and then was followed by Deadbolt. The surprise of the morning was a rare Kid Cracker Sunday post.  Six-thirty hit and we were off with the following warm up.

Warm Up: Light jog to the back of the parking lot, butt kickers back to the start, followed all the way to the other side with carioca R\L, L\R. Frankensteins to the start. Circled up for Imperial Walkers X10, Hillbillies X10, Stationary High Knees X10, Hacky Sacks X10

The Workout: YHC explained today’s route for those new to Any Given Sunday as well as those that had previously run it solo in the dark…. Standard Bass Lake loop, including the greenway, counter clockwise around the lake, and return through the back side of Sugg Farm onto Womble. Before we took off, Deadbolt explained to the PAX that we he had an announcement to make. Reflecting on an earlier post from Kid Cracker this week which read, “Motivation is the drug of choice for the UNCOMMITTED,” Deadbolt explained the difference between motivation and commitment. Motivation will get you out there for a day, but commitment will keep you out there for years. He further challenged PAX to find their ‘Why,’ which will create the commitment. A very fitting dialogue for 7 guys committed to ‘getting after it’ this morning in sub-freezing temps at 6:30 on a Sunday.

With that, PAX were off, including Messi who was setting the pace by bike. He was quickly out paced by Kid Cracker, who appeared as if he was shot out of a cannon and there was no sign of him as we made our way onto Grigsby headed to Sugg. Great mumblechatter along the greenways and around the lake. As PAX made their way up the back hill of Sugg Farm, they were greeted to one of those trademark AGS sunrises. PAX slowed long enough to take a quick snap in front of the sunrise to capture the moment and then proceed to the final leg to Womble to do a few trips around the fields to close out the 6-mile loop.

Mary: Light stretches post run

Announcements: YHC called a 2nd F at DD for coffee and donuts for those interested. Messi and H1N1 have a Christmas New Years Q at Mutiny

Prayer: Crab Legs, DoubleD’s dad, prayers for Shredder’s mom. Additional prayers for families going through difficult times during the holiday season. Deadbolt took us out.

Out In Out In Out Out In Out

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

Read this to the end, there’s a special surprise announcement!

 

Man, Womble Park was LIT this morning.  60 degrees, raining, and the Pax had a host of options.  In order, they were:

Crazy Time (modified Murph) (4:30 AM): Pikachu, Cowboy
Pre-Ivan Yoga (5 AM): Emeril, Slide Rule
Pre-Ivan Run (5 AM): Dawgpound?  (Dunno, go read the Ivan Backblast for more info)
Pre-Cletus Yoga (5:15 AM): Pikachu, Slide Rule, Kid Cracker, Emeril
Pre-Cletus Run (5:15 AM): Yogurt, Cowboy, Warbucks
Crazy Ivan (5:30 AM): Go read theirs, dunno
Cletus (5:45 AM): Tagged pax (16)
2nd F @ Dunkin (6:45 AM): Not me, sadly

Warm Up:

As mentioned, it’s the first day of winter and raining.  But, true to NC form, it was also 60 degrees.  16 Pax started continued their morning with running the lines on the courts, SSH, Imperial Squat Walkers, Good Mornings, and  5 burpees OYO

Given the Pax’s newfound love of Yoga, YHC opted to do a brief demonstration of what “Yoga” has meant for the EC crowd the past two weeks.  We did a quick 5-10 count of Runner’s Pose, Warrior 1 & Warrior 2, with added time to discuss form and for YHC to figure out right leg from left leg.  Once everyone was limbered up, a slow mosey to the rock pile to start:

The Workout:

Part 1:

Pax went shoulder to shoulder in a plank.  End Pax ran to other end, while everyone else did a Merkin.  Rinse, repeat, two trips through.  Somehow we added up to 30 when there were 16 of us.  Math is hard, friends.

Part 2:

Split into 5 groups of 3 with 1 rock each 4 groups of 4 with 2 rocks each and head to the play ground.
Each Pax does one of:
– Wonderbra, Deadlift-overhead press, Merkin, pullup x5.  Pullups act as timer.
Rotate through 5 times for 25 pullups.

Part 3:

Head to the pavilion for everyone’s favorite Irkins, Derkins, and Dips (+ Bear Crawl).  Crawler acts as timer and everyone rotates through 3x

Part 4:

Reverse burpee indian run (front Pax goes to rear, everyone does a burpee when he gets to back of line) 1/2 around fields.  Regular Indian run back to courts

Mary:

Ain’t got no time for that.

Announcements:

Lots.  Draper announced 8/12K races?  Something something Holly Springs festival.  Something something heartbreak hill.  Something something.  Hit him up on Slack for details 🙂

Slack is, you know it, back.  Guys have been using it more and more.  2nd F lunch today, lots of chatter about the game, 3rd F postings.  Please, if you haven’t checked it out (or you checked it out last year and stopped), give it a try.

QSOURCE
This is a biggy.  We are going to make an intentional effort to do better at 2/3F in 2019.  To that end, we’ll be joining with the rest of F3Nation in a weekly study of the “QSource”, a leadership / human development program.   The 4 broad categories are Get Right, Live Right, Lead Right, and Leave Right.

Pikachu will be leading a group Tuesday mornings, 6:30 AM @ Starbucks (U-Turn location)
Breach will be leading Wednesday evenings, 8 PM @ CBC

Details will be, you guessed it, on slack.  (and facebook too, but it’s the worst)

Prayer:

Many guys were lifted up during prayer.  Focus on building our Shield Lock, the group of 1-3 other men who can hold you accountable because they actually know you.  We’ll be talking about this more in 2019.

Exciting new thingarama:

You made it!  Ok, exciting news.  In 2019, we’re going to revive an old challenge and make it more awesomer.  You remember breathtaker, right?  That 25 pound lump of suck that some poor Pax picked up at Cletus COT and wore to 5 workouts the following week?  Well, it’s baaaackkkkkkk.

But, this time, there’s a t-shirt.  Pax who successfully wear Breathtaker to 5 F3 workouts (EC are not a workout, but other region AO’s still count if you can’t stay in SW) in a week (Sun-Sat, including Ground Pounder!) will get a shirt with their name (and all the other successful HIM names) at the end of the year.  Names will be in order of completion of the challenge, so first week = first name.  If you complete the challenge more than once, your name gets bigger (think word cloud).

“but wait” you might be thinking, “isn’t there going to be a mob trying to get their name on the shirt?  How will we decide who gets to go next/first?”

Have I got great news for you.  We will be auctioning off the next spot in the challenge every week.  All money will go to charity (charities will be chosen throughout the year as part of broader 3F efforts).  Bids start at $50.  Bids will close at Cletus COT.  Might have to call Shredder at Sheepdog to let those guys join in the live auction fun.  There will be a spreadsheet posted online (ahem, slack) to bid ahead of time (even weeks in advance if you want to plan ahead).  But, Cletus COT will always have a live option to bid more.

As a super added bonus/penalty: the pax who donates the most over the course of the year gets to keep Breathtaker.  Put it on the grill of your truck, mount it on your shovel flag, or wear it to bed proudly every night (please don’t wear it to bed, or, like, ever again).  Heck, burn it for all we care, but you earned the right to do what you want with that thing.

So, who’s going to step up to the challenge?  Who’s got the most breathtaker 5 packs in them this year?  Who’s going to wear it FIRST (and who’s going to wear it LAST)?  And, most importantly, what kind of impact can SouthWake have with a $50+ donation every week?

It’s an honor and a joy to be part of this crew.  Let’s go past the magnet (1F)  in 2019, get even past the glue (2F), and start building some dynamite (3F).

Slide Rule OUT

Any Given (foggy) Sunday

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

Warm Up:  Warm up consisted of: SSHx20, High knees, Butt Kickers, Left over Right toe touches + reverse, Downward Dog.  We were ready and Pax of 5 set off for the standard AGS loop.

The Workout:  Standard loop around Bass Lake.  2 Pax went Counterclockwise 3 Pax went clockwise.  Doggpound and YHC met Farva about midway around the lake.  He was solo Rucking 6 miles (respect).  Great conversations as we all shook off the Thanksgiving turkey and officially got back to the grind.
Mary:  Just some stretching at the finish
Announcements:  We did COT at the beginning – no announcements
Prayer:  YHC led us in a pre-run prayer for for health, a safe run and thankful for the ability to be out here

It was wet

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

It was 38 degrees, raining, windy and just about T-48 hours to HSHM.  Would anyone show?  Could this make for the most desirable and legitimate fartsack of the year?  YHC was followed into the parking lot around 4:59, arriving a few mins early for EC, by Warbucks, who was at the ready to to keep the EC streak alive and well.  As we ran we talked about a reasonable over/under for number of PAX to post.  We settled in on 6 and in typical F3 South Wake fashion, the safe bet would have been the over.  We had 7 strong and the rain actually let up, only for a few minutes, for us to get in another solid workout at Disney.

Warm Up: Standard jog around the soccer fields with some puddle dodging then circled up for a quick round of standard w/u motions – SSH, Good Mornings, Fazio Arms.  Did not take long as conditions were going downhill and we wanted to be moving.
The Workout: After some confusion from me as I tried to remember the very simple workout I had planned, we realized why I wanted us to be over on the playground wall (I was struggling to remember my plans to work dips into the DORA).  We split up and the goal was half on the run down to the entrance and back up the hill into the headwind with other half working on 100 merkins, 200 dips, 300 LBCs.  We made this more of a hybrid OYO/AMRAP and just kept moving through the work and the run.  Pretty sure each did 8 runs, and pretty sure combined we all did more than our share of the work.
Mary: Ended early so we could have bonus time as Kid Cracker took us through an extended session of yoga and stretch with focus on HSHM prep.  Again, in the driving rain.  We huddled under the playground shelter and the actual shelter is still closed for fire repair, but it made no difference.
Announcements: HSHM, collections for Brnadon and his family
Prayer: Crablegs, those working through injuries, LabRat working to get his house sold, victims of the fires in CA.  YHC took us out in prayer and we headed for high ground.

1 Year on the Q

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

It has been 1 full year for me on the Q at Disney, and no regrets.  One thing I really appreciate about F3 is every time you head out to post, no matter what AO, what day, you never know what you will find.  Every workout is unique based on the group that shows up that day.  Today was great.  I showed up to keep the EC streak alive and like clockwork 187 was at the ready.  He and I had a great run, nice pace, great conversation.  A small group had gathered and then was treated to a 12 Oaks clown car.  I announced the official fartsack as the one (actually was HC+EC) contact me 4:39am to let me know his mind was telling him yes, but his body was saying no – needed a day to rest the legs.

Warm Up:  Off we went for a rather fast lap of the soccer fields then circle up for some warm up exercises and stretches.
The Workout:  On the short jog down the lot we stopped at some posts and lined up for 3 sets of assisted deep squats and merkins.  On the jog to the lower lot we hit the bench for 3 sets of the following no recovery between exercises) tempo dips ICx5, 10 count plank hold, shoulder taps ICx15, mt. climbers ICx15, LBCs ICx20 and SSH ICx15.  Recovered between sets with jog around lot.  Some dude rolled up in a pickup and stared us down for a full set only to find out he parks up on the pad and was just patiently waiting for us to clear out.  Went back on the jog to the start and threw down 3 sets of BTTW alternating with fast squat jumps.
Mary:  Plank-o
Announcements:  HSHM coming up, normal U Turn this Sat
Prayer:  187’s sister, victims of the LA shooting, F3 guys dealing with injuries.  YHC took us out.

Cletus BB

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

15 Got Stronger

Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot.  Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat.  Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end.  We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD,  Clay, Crab Legs, Unspoken

SSDD

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

21 Pax posted on this beautiful 60 degree morning. Not only was the temp nice but the there wasn’t a stench coming from the dump. New site Q’s took over this morning and hopefully they weren’t going to disappoint. 2 FNG’s this morning. Welcome Béla and Wide Right. Disclaimer given we got to work. M4L was on time and held true to his commit from yesterday.

Lots of EC: Emeril, Chips, Crosby, Lip Stick, Pablo, Peeping Tom, Dawgpound, Skidmark, 187, Slide Rule, Cowboy, Yogurt. Hope I didn’t miss anyone.

Warm Up: Mosey around Ting Stadium. Stops at random corners to do some Good Mornings, Fozio Arm Circles, Hillbillies, Frankensteins, and finish off with some Mucho Chesto (10 reps each of merkin, wide merkin, close merkin, right hand forward, and left hand forward). 5 bonus burpees for a late arrival.

The Workout: Burpee Mile. Run ¼ mile and do 12 burpees together. After the last set M4L gave a quick 20 count so 2 additional burpees were added to bring the total to 50 for the burpee mile.

Mosey to the hill by the tunnel. Pax completed a Jacob’s ladder. Running up and down the hill with an increasing number of merkins each time up the hill. Finished at 7 merkins.

Mary: Dawgpound led Low Slow Flutter, Homer to Marge, Box cutters, and some right arm to left leg and left arm to right leg situps.

Finish about 2.3 miles total.

Announcements: CSAUP in Carpex at Bond Park 10/20 at 6:00AM. 7 weeks until the HSHM. Time to start running.

Prayer: Crablegs, Brandon from Hope, Roger Roger’s neighbor, Slide Rule’s friend that had an medical episode. We are getting older. Get those wills in place and don’t do stupid things. Like CSAUPs?

10 PAX got Stronger at Any Given Sunday- No Headlamps, No Problem…Let Elevation Be Your Guide

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

The countdown is on…8 weeks to HSHM and 10 #HIM put in some quality miles at AGS. YHC and Midget arrived at 5:30am and were quickly joined by Slide Rule for an EC run to the Library. Having missed ASG last week and U-Turn due to the HS Police 10K, YHC was in need of some speed up Library Hill. As we approached the midway point to the Stop sign summit, Slide Rule unaware of the need for speed, inquired if we were in a hurry this morning. The reply was “No, but sometimes you have to let this Hill know who is boss.” At which point, 3 PAX were seen making an aggressive pace back to the top and onto Main Street. PAX continued to Womble where Slide Rule and Midget broke off toward the baseball fields en route to an additional mile, while YHC proceeded for an extra half around the soccer fields. Three quarters around the soccer fields, YHC was met by the trio of Pikachu, Dusty, and Farva on a warm up run heading in the opposite direction, and decided to join them back around to the parking lot.

Several additional PAX made their way in for some main event miles, including Forceps, Deadbolt, Kid Cracker, and Yogurt

Warm Up: Quick jog to end of parking lot, with butt kickers back to the point of origin. Skips half way down to the end of the parking lot, followed by Frankstein’s to slow down Pikachu, who looked like he was attached to a pogo stick on the skips. Carioca back L\R to the point of origin. Circled up for Imperial Walkers x10\Hillbillies x10\Hacky Sacks x10 IC, Figure Four Leg stretches x10, Fazio Arm Circles 10F\10B,  Michael Phelps.

The Workout: 6 mi Scout Run to the greenway and counter clockwise around Bass Lake. YHC flirted with the idea of coming out the back way of Sugg Farm instead of back through the greenway, but given that the ground is still drying out, decided to keep on the pavement. PAX exited Bass Lake via the green way and back onto Teal Lake. We’ll save that route for another run.

From start to finish of the run, PAX were treated to some really cool phenomena in the sky. As we made our way out of Womble on the initial mile, Slide Rule pointed out that the moon was surrounded by a white visible circle. Something I haven’t seen before.  As we progressed on the run, each PAX that had circled back to pick up the six, noted the need to dust off the headlamps as darkness was extending later on these 6am runs. As we got onto the Bass Lake Trail and half way around, YHC and Deadbolt had the faint glow of Midget’s sneakers to keep us on the path. As we proceeded, we were starting to lose our way and Deadbolt prophetically stated that “if we are elevating, we are on the right path.” So true it was as Midget stopped for a period of time toward the top of the Hill, long enough to see his magic shoes and then were quickly met by Yogurt and Pikachu, who were on point picking up the six. As we ascended down and then proceeded back around to the canoes, YHC took a few pictures to commemorate what was one of the coolest pre-sunrise snaps in quite a few weeks. The water was like glass and perfectly transposed a mirror image of what was happening in the sky onto Bass Lake. As we made way out of the greenway, PAX were met again by Pikachu and Yogurt, who pulled the six onto Eno Drive and invoked a strong sprint amongst several PAX up Teal Lake Dr. PAX finished up the final leg back to Womble and circled up for COT.

Mary: Varying Downward Dog Stretches\Calf Stretches

Announcements: CSAUP Odyssey October 20th 0600-1000

Prayer: Continued prayers for Brandon at Hope Church who is battling significant injuries. We also continue to hold CrabLegs in our our prayers as well as those impacted by the Hurricane as they rebuild.

Merkin Count w/ Back Planks

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

EC streak credit to Nemo, 187, Warbucks, Lipstick, Dumbo

Welcome FNG (or as he said, PNG) Fancy Feast.  Another Woodcreeker in the mix – we might need multiple clown cars one of these morning.  We are glad to welcome you!

Warm Up: Jogged around the starting lot and circled up on the other side of the half pipe.  SSH, Fazio Arm Circles, Moroccan Night Clubs, Good Mornings.  Jogged over to next lot for SSH and arm stretches.  YHC was so tired from a really long day and late night that one count somehow only went to 9, but we kept moving.
The Workout:  On the jog to the big lot where we lined up and set a target about halfway across the lot.  On my go, sprint to the other side.  Drop to plank hold for the 6, then merkins x10 on my down, followed by a set of LBCs then  everyone’s favorite, turned over for back planks.  On my go, up and sprint back to start, plank for 6, merkins x8, back plank and repeat.  Went down to 4 and back up to 10.  8 sprints.  Recover on the jog back to start lot, lined up bottom of hill.  Bear crawl up, plank hold for the 6, then merkins x10 and crawl bear back down.  8 merkins at bottom, back up for 6.  You get the point. “Broken” Jack Webs on a 1:3 up to 10:30 merkins:air press. Sprints between sets for 6 more sprints.  Jog to midfield and back to slow things down then circled up for Mary.
Mary: Quick set with some Homer to Marge, Low Slow Flutters, Pickle #ers.
Announcements: Breach still looking to fill 2 spots on Tuna Run team
Prayer: Crablegs, neighbors down east recovering from Florence, with praise for all the work F3 has been doing.  YHC took us out in prayer

Better late than never

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

Warm Up:

Started on the initial ½ mile jog when we saw a Mercedes SUV roll in late. Circled back to pick up Midget for Life.  Burpees while we waited for him to get out of his car and tie his shoes.

½ mile jog w/ Good Mornings, Squat Jumps, Karaoke, Merkins, Dips, Balls to the Wall

The Workout:

7’s at the long tennis court  – Burpees and Turkish Getups

Tunnel – Partner run, Balls to the Wall and Preacher Chair

Bear Crawl up the hill

Mary:

Boat Canoes

Pickle Pounders

Homer to Marge

Elbow to Knee crunches

Heel Taps

Announcements:

Dawgpound and Skidmark to take over Paradise City

Beer Mile at CBC.  Can do teams.  Oct 13th

https://admin.racereach.com/r/south-wake-beer-mile

Down East F3 groups cancelled workouts until January.  They’ll be working to restore the communities they live in.  If you want to help/contribute see Midget

Holly Spring Half less than 8 weeks out

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Kid Crackers 10-year-old getting x-rays

All those affected by the hurricane