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They Like Me! They Really Like Me!

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As you can read on the social medias TBD (or really Aquaman) and R4TJ (really all of the R4TJ site Qs past and present) have had sort of a love/HATE relationship.  As you can also read about on the social medias…  I was double dog dared into Qing at TBD.  Further back story from the social medias…  Aquaman was not attending my glorious Q that he EH’d me into and was now at R4TJ!?!?  Apparently he was happy to be at R4TJ as long as I wasn’t there.  What a baby!

I wake up and quickly sit down, as I do most mornings, and ponder what workout is in store.  This morning, I was reviewing my winky (not that winky) and making sure I was ready to roll.  As I sit in the quiet of a sleeping house, I hear the loudish sound of rain on the roof.  Not surprised, it was forecasted but it does have me rethinking a few things.  In all of my initial planning I was DETERMINED not to do any running so the workout was mostly stationary anyway.  I wasn’t excited about the rain personally but that’s the F3 life.  Eventually, I stood up, got ready, and was out the door.

So… I arrived at TBD.  Determined like they say are “to be” here.  One truck in the lot.  A car arrives, its FIA.  Minutes to spare and two more cars.  The time is upon us and today’s DETERMINED were out of their cars.  Some PAX were in rain gear but I assured them that we were going to take full advantage of this AOs amenities.  We mozy’d to the big shelter where we were surprised to find the lights on.  Fancy!

EC: My excuses include – it was raining, I was tired, and my foot hurts…

FNGs: I hear they don’t like rain…so no

Warm Up:

  • 10x IC Good Mornings
  • 15x IC Daisy Pickers
  • 15x IC Imperial Walkers
  • 15x Hillbillies
  • 20x Windmills
  • 30x Prisoner Squats

A pause in the rain seemed like the right time to go grab some rocks.  We mozy’d over and grabbed one.  On the return we John Cusak’d our rocks overhead.  Then Left Hand only, Then Right Hand only.  We rounded out Warm-up with a staple…

  • 40x SSH

The Workout:

  • DORA in the shelter
    • Partner Up, We went 3 and 2 based on our numbers.
    • Partner 1 completed a circuit of step-ups, step downs around the perimeter of the shelter on the picnic tables
    • Partner 2 worked through 100 Merkins, 200 LBCs, and 300 squats
    • Switch at the completion of the tables circuit

It was during this DORA that I was shown how empty Aquaman’s rhetoric really is.  He missed me sooooo much, he brought R4TJ through the park and past the shelter to say hi!  Even the PAX formerly known as LipSync was there.  Pikachu and Abe and Red.  We got some junk for being in the shelter but I say… when the AO has shelter and it’s raining… its fair game.  Like Aquaman is ever here anyway…  He probably didnt even know TBD had a shelter…

  • Coyote Ugly
    • 2 stations of 2, 1 was doing row-ups from the end of a picnic bench
    • Rotate to row-up station
    • Each person plays the wheelbarrow role 3x to complete
  • Rock Work – Repeato 2x
    • 20x Overhead Press
    • 20x IC Curls for Girls
    • 20x On your 6 – Chest Press
    • 15x On Your 6 – Pull Over
    • 30x IC American Hammers
    • 20x IC Tricep Extentions

Mary: Aquaman’s Core O’ Rama (a show of respect)

Announcements: Xmas Party – Good 2nd F stuff happening there, 24 Hr Run – Good 1st, 2nd, and 3rd F opportunity all balled into one.  See M4L and slack-o-sphere for details.

T-Claps (Recognition): These dudes didnt know if they would get to be in the shelter today but they still showed up and delivered.  Way to be!

Prayer: Kosher’s cousin Nikki, lost her husband to suicide

Accountability

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FNGs: Mr. Terrific (aka: Quitter)
The Workout:

We worked out, it was hard.  Not a lot of mumble chatter to be heard.  I tried to mix up legs / core / shoulders / chest.  Got a bit more than a mile in, but I know my heart rate was up the whole time.

More importantly, though.  Twice during the workout, instead of a count-hold, I asked the PAX to share.  Why do you do F3?  What makes you keep doing F3?  What do you need from your F3 brothers during the holidays?

A quick sample of popular responses:

  • “Family is my biggest stress during the holidays (and also what I look forward to the most during the holidays)”
  • “I need / look forward to accountability from my F3 brothers.”
  • “I want to pray for a lot of close friends struggling with mental health / family issues (but don’t want to really admit I have the same stuff going on)”

Accountability in Fitness is why we keep coming back.  I hope we take a few moments to think about what Accountability would look like outside of a workout.  I’m glad that I’m 20 pounds lighter, a few minutes faster, a lot of pullups stronger after 3 years of F3.  I’m more thankful that I’ve got a group of guys who are helping me be a better husband / father / son.  In 2020, my goal is to make it easier for the whole of f3SouthWake to find that if they’re looking for it.

Announcements: Christmas Party; Oakwood 24
T-Claps (Recognition): Great to see Shredder back in the Gloom, especially FNG in tow
Prayer: Oakwood 24; Family burdens; Quiver; Mental Health; More Family

Cletus gets a younger Q. The year of Katniss!

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EC:  Katniss, Full House, Maybelline, UTI

PAX:  Katniss, Full House, Maybelline, UTI, Yogurt, Doc, Fanny Pack, Tetanus, Kosher, Dahmer, Abe, Roger Roger, Snap, Florence, Hardy, Oboe, and Poop Eater

FNGs: Nope

So I have to poke fun that Cletus indeed gets a younger Q, unfortunately the previous Q can put most 20 year olds to shame and we will just have to see about the new Q, although I expect him to at least carry on the impeccable cadence and count that you have come to expect!

As a side note, Poop Eater and UTI were in rare form, and brought much comic relief to the workout.  Yes, I do think it’s appropriate to group Poop Eater and UTI antics together.

Warm Up: 10 Fazio arm circles forward and back, 10 overhead claps, 10 seal claps, 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Daisey Pickers
The Workout:

1) A modified 4 corner Stack’em around the soccer field, 10 Squats in cadence, 10 Merkins, 10 LBC’s, and 10 Mountain climbers in Cadence.  Sprint log sections, Mosey short sections.  Subtract exercise on the next lap

2) Mosey to the rock pile, 15 curls for the girls, 15 overhead press, 15 tricep extentions.  Split Indian run around the baseball field, repeat exercises with rock and head back for Mary

Mary: Popcorn from the Pax
Announcements: Frosty (well it’s too late you missed it), Oakwood 24 event for healing transitions, Christmas party next Saturday
T-Claps (Recognition):  Yogurt’s leadership for Cletus for the last year!
Prayer:  Kosher’s cousin’s family, Quiver and family

Preferred Nomenclature

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EC:  Kosher, Nemo, U.T.I.

YHC arrived at 5:15 to find a few vehicles already parked at Ting, hopped out of my car to plant the flag and was instantly hit with a fresh breath of ripe air from the adjacent dump…I mean “landfill”. (Edit – Had to provide the preferred nomenclature so that PAX was not confused with the periodic dumping around town done by our very own Lipstick et al) Cars start rolling in and a few light vests arrive from the darkness….5:30 hits and we circle up.

FNGs: Not today

Warm Up:  10 x Frankensteins, 10 x SSH  in cadence. Discussed the routes and got after it.

The Workout:

3 mile route:

 

 

 

 

 

 

 

 

5 mile route:

 

 

 

 

 

 

 

 

Mary: She was out Christmas shopping

Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up. Check Slack and FB for details

T-Claps (Recognition): Kosher, Nemo, and UTI for getting in some EC

Prayer:  Diedra and her recovery from surgery, unspoken

YHC took us out. Thank you for the opportunity to lead

Nutcracker Rock,Rock,Rock

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FNGs: none
Warm Up: Mosey, high knees, butkickers, karaoke

tulip pickers x10 sir fascio arm circles 10 forward 10 back, overhead arm circles 5 forward 5 back, SSH x 20
The Workout: Grabbed Rocks and mossied to workout location

Tulip pickers w/rock x10   curls x10   tricep ext x10 3Sets–sprint to 3 light poles in ascending order and mosey back

Bridge press x20  halo x10 lion king x10  3Sets—sprint to 3 light poles in ascending order and mosey back

bridge press x10 curls x10     tricep ext x10    3Sets–sprint to first light pole and mosey back

Mary:  windshield wipers x10   homer to marge x15
Announcements:   Christmas party sign up, Shield lock challenge
T-Claps (Recognition):
Prayer:

R4TJ – Gorging on Turkey with the Family

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This Thanksgiving story is a true one.  The names have been changed to protect the innocent…

It’s that time of year again.  Time to be thankful, sit down with your family, make a side-dish, share a feast, and pass out on a couch to football.  You expect that Cousin Red has hosting responsibilities.  He always hosts… Out of nowhere he texts (doesn’t call) and asks me to host just the night before the big day.  I don’t have a plan, what will I make?  I realize Red has no idea who is coming or how many people I have to serve.

Frantically, I send out invitations and ask for RSVPs.  I get a few actual RSVPs – my brother Corey (big help when planning out the meal budget) and cousin Mark (you should see this guy clean-up after dinner).  Otherwise, lots of questions and comments from the peanut gallery. Stephen (always the match-maker at our get togethers) liked this picture I sent in the invitation but he’s not coming, Jaron (the cousin that think’s he’s some sort of comic book character) says he’ll send some of his high quality H2O but he isn’t coming, and my boy Olson says he has a Full House of his own to deal with…

I hope I make enough! … What if I make too much? … Do I have enough chairs? …  Who am I kidding we don’t sit at R4TJ.  Family! Am I Right?

EC: Nemo, Pikachu, UTI

My brother Andrew showed up unexpectedly.  I figured he might turn up on his way out of town but I just wasn’t sure.  As I stepped out to greet him, Chris shot by the door.  (I swear that guys moves like lightning).  The time I had set in the invitation for appetizers arrived so we got started, figured no one else would be coming.  2ish miles of EC was on the menu.  It was something I’d discovered long ago on a visit to Paradise City.  By the time we were done other guests had started to trickle in.

FNGs: Zilch – It would be nice if some of these guys had more friends to bring along to dinner.  The more the merrier I always say…

Warm Up:  Daisy Pickers, Frankensteins, Burpees (Thanks Katniss), Butt Kickers, High Knees

We got started with some light stretching.  Meals at R4TJ are no joke and you really need to stretch things out to make room.  Right as we got started, Brian tore into the driveway.  He said he’d planned on going to Jeff’s get together but put in the wrong address.  Since he was so close to my house… he just made himself at home… Oy!  We added a card table, threw a table cloth on it and let him join us.  It’s Thanksgiving after all and he brought a few cans for sides…

The Workout:

For those of us that came with an empty stomach and a hefty appetite.  YHC served a beautiful whole bird.  If you had to equate the amount of meat to a distance – I’d say it was about 5 miles of Turkey.  If you went back for more (like Chris did – More than a few times I might add – that guy can really dig in) you might get more like 10 miles out of that bird.  Truly a feast!

Guests seeking something on the lighter side opted for the neck and the dark meat.  Chad (we call him Rut – hunters like the gross stuff) was happy to deliver.  Such a long neck on this thing.  3 miles of meat (I know its strange but my family has always measured their meat in miles.)

Mary:  We didn’t invite her.  Always brings up politics at the table.  Gets Corey all bent out of shape.  She winds up drunk and things really get strange after that…  Not worth the hassle.

Announcements: Convergence tomorrow at Tiger Blood, 6AM.  Friendsgiving at M4Ls on Thursday, Frosty, Christmas Party, Oakwood 24, BRR registration opens soon, there was more and I hope its all on Slack.  With all the tryptophan and you just start getting sick of your family… It’s like Blah Blah Blah….

T-Claps (Recognition): These go to Josh and Brian – This was Kosher’s 3rd post in South Wake and he came out for 3 miles at R4TJ.  I’d say its a bit rare for our newcomers to show at R4TJ especially when running hasn’t been their thing recently.  Great work Kosher and welcome to the family.  Katniss delivered the goods, the canned goods that is!

Prayer: Mark lead us in prayer (again, strange family, prayers after the meal).  Great message from Corey about being mindful/grateful for what we have in our families.  Bring all 3Fs to your table this year.  Be great fathers, brothers, husbands, etc. as we always talk about.  Keep Quiver and family in your prayers.  Consider those

2nd F:  Once all the crazies left… Brian, Corey, Chris, Josh, and I (Jon) went over to Panera for some after-dinner coffee.

11 for 41

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FNGs:None

Warm Up: The smell of Christmas trees filled the air around Purple Cobra’s meet up.  Pax headed over to in front of the Butcher’s Market (Boars head turkey much cheaper than any local grocery store and not to mention those steak tips are infused with some addictive marinade) to get the juice flowing with SSH, Fozio arm circles, Windmills, Imperial walkers, and Hillbillies,

The Workout: Pax then lined up in front of the Butchers Market parking lot and did sets of running ~41yards coming back to starting point and perform various exercises  for 41 reps rinsing and repeating to include Merkins, Squats, Shoulder taps, Pulse squats,  Plank with left arm up and then right arm up (held for 41 seconds) and then finally calf raises.

Pax then moseyed over to the area behind HT to do People’s Chair and BTTW holding for 41 seconds. 2 cycles of those.

Pax then played with stones doing Curls for the Girls 41 times and then an isometric hold of 41 seconds. We then put our stones back and moseyed in front of HT for some Dips….41 oyo.

Mary: We circled up in an open area of the parking lot not near the usual  location, trying to be considerate of possibly guy sleeping in the Christmas tree shed and did 41 reps IN CADENCE low slow flutter, Freddy mercury’s, American Hammers, LBC’s.
Announcements: Convergence on Thursday at TB, Possum Trot collecting canned goods tomorrow, Frosty and Holiday party.
T-Claps (Recognition): EC: Deadbolt, 187, Lipstick, UTI, Full house,
Prayer: Unspoken and Quiver’s family.

 

See you next week at Purple Cobra.