SSH, spinal rotation, daisy pickers, staggered hinge , sir fazio forward/backward- all 10x IC The Workout:
Mosey over to the middle parking lot
Grab a rock – bearly curling across the entire parking lot
10x IC curls for the girls, rurow, overhead press at end. Plus some bonus 5x burpees amidst the rock rotation.
Bearly curling back, repeato rock exercises plus burpees.
Mosey to the playground – 2x10x pull up sets with LBCs and low slow flutters after each x10 IC
Mosey to the amphitheater – 10x preachers chair and BTTW down the line
Mosey to the white fence for typewriters – 3x derkins, shuffle, 3x derkins, go up a wrung, 4x derkins, shuffle, 4x derkins, up a wrung 5x derkins, shuffle 5x derkins
Mosey to the tennis court – crab walk suicides Mary:
FNGs:  Welcome Jukebox, future patrolman who loves to sing.  Thanks for bringing this young man out Pumpkin Spice.  Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too. Warm Up:  many PAX participated in VC.  Bike ride +10 miles.  PAX moist. The Workout:  YOGA, much needed.  Look, I will simply attach a pic of the movements we executed.  Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted.  I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage.  I will defer to Cancun for his intimate experiences.  Quite flexible for a 6’4” 260 pound dude.  Awesome.  The much anticipated spread Eagle was executed flawlessly by many.  Only a few PAX let out some flatulence. Mary:  lots of stretching, balance stuff.  Full 45 mins of pure awesomeness IMO. Announcements:  CSAUP, Murph, bed build, 5Ks, see Slack/FB T-Claps (Recognition):  Happy Birthday Cancun!  All PAX killing it during May challenge.  Remember to listen to your body and REST. Prayer:  Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.
FNGs: none, but lots of new riders to VC.  Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed. Warm Up:  oyo The Workout:  see pic.  Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going. Mary:  on tennis courts, good evenings, static stretches, Frankensteins Announcements:  see FB, Slack; 5K runs, bed build T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck.  Nice job Captain.  And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring.  Luckily her house was on the route and she was at home. Prayer:  Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.
Pledge of Allegiance
Honored to lead. Â -Dauber
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2021-05-13 18:52:192021-05-13 18:52:19Oh, the Places You’ll Go!
The Workout: ULTIMATE! We were down in the pit across from Womble. Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice. Repeated big plays by these PAX. Overall though this was a great game that was very equally matched. Who won!? I don’t remember the specifics but I feel like we all won really.
Merkins and Squats were utilized to penalize drops of the sacred frisbee
Mary: NO SIR
Announcements:
Be on the lookout for a plan to be hatched to make Wolfie a more prominent member of F3.
T-Claps (Recognition):
PAX for Organizing the raffle to benefit Wolfie’s chair. Lot’s of local good done in a short amount of time. Money raised buys Wolfie a new chair and sets Wolfie and his mom up with gift cards for groceries through the end of the year.
Pikachu on the new gig.
Pikachu and Dauber for making sure we had all the right gear for ultimate.
Breach/M4L for finding my key on the field – that could have been bad
Prayer:Â Unspoken, YHC took us out
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/05/Deere-1.png?fit=513%2C204&ssl=1204513UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2021-05-12 08:34:182021-05-19 07:30:07Oh Deere, Ultimate at Thunder
Mary: PAX choice stretching Announcements: JOCO Iliad, 2nd F bed build and HSPD 5K check slack/FB T-Claps (Recognition): all Pax for adding some running to Thunder Prayer: all injured Pax- Wiggly and ShamWow. Praise to Gump’s recovery
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Katnisshttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngKatniss2021-05-05 11:14:422021-05-19 07:50:02Thunder Cinco de Mayo Mini Murph
This is a backblasts that YHC is writing a month or so late as I got caught up in Snowbird’s March Madness Challenge in Raleigh and Backblasts got put on the Back-burner.
Workout Date:Â 03/31/21
For those of you who have been following Raleigh’s March Madness Challenge, the biggest competition was in the second week between Boitano and Spit Valve. These men went head to head: posting, pre-running, doubling down, even tripling down. When the dust settled, Boitano was victorious by a point! I asked Spit Valve what happened, and that’s when I found out about Thunder in South Wake. I immediately signed up to Q for 3/31.
The Heart of March Madness
Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
It’s been a month, and my FNG showed up in the middle so I really don’t remember. I hope I repeated the disclaimer.
Main Event 1)Â L-R step ups, Irkins, Dips, LBCs, Derkins under the picnic shelter 2)Â Rock work at the rock pile 3)Â Wall work at the amphitheater 4)Â Dora 1-2-3 to finish us out
Mary:
Various Mary exercises. I don’t remember which ones.
COT:
9 PAX
Prayers for babies on the way, couples struggling to conceive, a friend in a coma, a parent about to have heart surgery.
Rams took us out.
Naked Moleskin:
Boitano did not show. As late as this morning, he was still in the competition, trying to throw me off after The Blitz. He sent me congratulations earlier in the day, but I couldn’t decide if it was another head fake until halfway through Thunder. I still expected him to roll up with two FNGs.
Speaking of FNGs, Gizmo is my first FNG! Thank you, Boitano for pushing me. There’s no way I would’ve reached out to him it weren’t for you. He even texted me to bail out about 45 minutes before the workout. So I told him about the competition and that he could very well be the difference. It worked!
And my month-long CSAUP comes to a close. Well done, Boitano. You’re a hell of a competitor! (and pretty sneaky)
My next #F3Q21 #2021Challenge Q is Excalibur on 4/1 (tomorrow) as I make up some of the Qs I shuffled for March Madness.
-Pigpen
33 Pax showed up for Ultimate under the Ting lights. 2 FNGs and several Kotters.
FNGs:
Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)
MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).
Warm Up:
Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.
The Workout:
Pax counted off by 4 and split into two teams. 1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee. Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps. The scoring team called out the penalty exercise, which both teams partook.
Mary:
A couple more Good Mornings to stretch us out.
Announcements: 2nd F Panera, May Challange, Bed Builds.
T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).
Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!
FNGs: none – welcome back- Pigeon.  yogurt brought his neighbor by for some two-wheeling fun.  Yogurt nursing an arm injury-hoping to be back out soon. Warm Up: None The Workout:  Lipsync led most of the route with occasional boosts from Kubota crushing all the hills we encountered today.  See route that included Bass Lake.  Nice and hot out there….summer quickly approaching. Mary:  Never saw her as we put our bikes away and got ready for Thunder. Announcements: T-Claps (Recognition): Prayer:  Gump’s recovery.  Yogurt’s recovery.  Any other PAX healing.  Unspoken.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2021-04-29 08:16:082021-04-29 08:16:08Getting Some Miles In @ VC
FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.
Warm Up: Â Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches. Â Gump divided up the teams and we were off!
The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense! Â Exercises were called out after each score. Â Lots of burpees and merkins. Â Very physical today with a lot of hustle and finesse.
Mary: Â Static stretching, Frankensteins
Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera
T-Claps (Recognition):
Prayer: UNSPOKEN; Â Go Bears. Â YHC took us out. Â Honored to lead. Â Thanks Gump for washing the pinnies!
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2021-04-06 09:33:112021-04-06 09:33:11Ultimate Frisbee: 20 PAX Under the Lights at Ting
