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MEGA F3 KICKBALL!!!

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FNGs:  Welcome FNGs!

  • Shortcut – Katniss’s 2.0 William, he’s 14 and “he’s lazy and doesn’t like to do stuff”
  • Flower – Lipstick’s youngest 2.0.  He came prepared with his name and was excited to share.  There was some debate on if this was flour (cooking?) or flower (plant?) but he cleared it up for us.
  • Mickey – Warbuck’s youngest boy (for now), we nearly missed him in the FNG naming ceremony but he kept saying Mickey and so we named him.  Welcome Mickey!

Warm Up:  YHC asked the 2.0s how they wanted to warm up.  The first thing called out was LBCs but we got a quick veto from some of the Dads based on the wet conditions.  We went around the circle and tackled some Hillbillies, Good Mornings, Side Straddle Hops, Frankensteins, Burpees, and whatever else was called out.

The Workout:  Modified kickball!!!  Lipstick helped to get the teams split up with Dads and their 2.0s together on each team splitting our 28 PAX to something of an even number.  Our new FNG (to be named Shortcut) opted to play against his dad (Katniss) and sister (Unicorn) however.

What was modified about the kickball you ask?  The ball was about 4x the size of your regular kickball.  The Dads owed 3 burpees per run scored on the opposing team (soon modified down to 1 burpee per score).  Also, Dads on the field had to complete 3 merkins per fair kick before fielding the ball to make sure there was some time to allow our 2.0s a fair shot at the base – if the ball was airborne, Dads could attempt to catch the ball without merkins.  We also found it useful to let a Dad or older 2.0 kick when the bases were loaded to clear the bases.

Luckily, the rain held off during the workout and the soccer turf was empty so we didn’t have to play on soggy ground.  45 mins proved to be the exact right amount of time to keep the Dads and the kids attention for our game today.  Donuts were already implanted in the minds of many.

Mary:  Kids ran the bases just like at the end of the Durham Bulls games.  We upped the rounds to 2x – cause why not try and empty the tank on these kids.

Announcements:  YHC forgot to run through these – sorry PAX

T-Claps (Recognition):  Great job Dads!  Thanks for coming out and spending time with the collective 2.0s I know it makes a difference for us and for them.

Prayer:  Prayers for 16-bit and his family.  He was set to lead the Dads workout today but a death in the family changed his plans.  He later posted to Slack that he and his kids had done their own workout prompted by the 2.0s – Great work 16-bit, Zookeeper, Linedrive, Catgirl, and FNG!!!

Laps for Days

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22 PAX came out for Purple Cobra beatdown by YHC. 8 PAX showed up for an EC run before what turned out to be a run-centric workout. We had it all, burpees, hills, running, what more could you ask for? Boogie EH’d his 2.0 to come out this morning, so a quick disclaimer for the FNG and we were off.

EC: 187, Axe, Dahmer, Dawgpound, Full House, Plex, ShamWow, Warbucks

FNGs: Iceman – Boogie’s 2.0, training to prepare for Air Force > Top Gun > Iceman.

Warm Up:
Mosey to Goodwill lot and circled up for:
SSH x30 IC
Morrocan night club x10 IC
Sir Fazio arm circles x10 forward/x10 backward
Steve Earle x15 IC
Mountain climbers x10 IC

The Workout:
PAX got into groups of 3 (1 group of 4) and repeated a lap with 4 stops for exercises, starting with 10 reps at each station, decreasing by 1 after each lap.

Station 1. Burpees – bottom of Lassiter Rd (Fun for all)
Station 2. Underdogs (rows) – on guardrail at top of Lassiter Rd (ShamWow wasn’t a fan as the guardrail gave him a boo boo)
* Bootcamp workouts in general consist of a lot of pushing exercises and very little pulling. I add these to try and balance out the workouts. Here is a good article on having a balanced bootcamp workout. The blog has a lot of ideas for those Q’ing and want to do something different. https://bootcampideas.com/balancing-your-bootcamp-training/
Station 3. Monkey humpers – sidewalk at Sunset Lake (did these on the road to give passerby’s a show)
Station 4. Pattycake merkins – Goodwill parking lot (these were interesting with 3)

Groups got in 5-6 rounds before being out of time.

Mosey back to start.

Mary:
ShamWow led some plank holds and shoulder taps until all were back.
Absolution: Groiners (legs out and back for 1,2), down to chill cut (3,4), chill plank jack (5,6), back up to plank (7,8)
Gas pump – Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.
LSF x20 IC
Homer to marge x10 IC
right leg up x7 IC
left leg up x7 IC
LBCs x30 IC

Announcements:
Special Co-Q at Disney on Thursday.

T-Claps (Recognition):
8 for EC, good work fellas.
Good work put in by all today!

Prayer:
Warbucks dad with back issues, injured PAX.

YHC took us out.

June Ultimate

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EC: Cupid, Fonzie, LED

FNGs: None

Warm Up: None

The Workout: Ultimate Frisbee, with exercise penalties for drops and goals.

Mary: None, we played right up until the end.

Announcements: New HS AO Wednesday mornings 530 at Womble, starting next week (12Jun). 2nd F Wednesday morning will be moved from  Stickboy to Bagels Plus starting next week as well to make it in between Possum Trot and the new AO.  New Fuquay AO Tuesday mornings 530 at Falcon park, starting 18Jun.

We will be playing Ultimate the first Monday of every month during the summer at Mutiny. Come join the fun! Next one is 01Jul.

T-Claps (Recognition): Yogurt for some serious movement out there today, including a full layout dive. Breach and LED for some barely in end zone catches.

Prayer: Lipsync’s calf, Shredder, Crablegs. Trojan, H1N1, and Messi travelling.

Sprints: Banana Seat, Cupid, Yogurt

A very late backblast for Ultimate at Mutiny

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FNGs: None
Warm Up: None
The Workout: About an hour of ultimate frisbee (except for YHC, who showed up 30 minutes late to his own Q…)
Mary: None
Announcements: Check Slack, Facebook
T-Claps (Recognition): Pikachu for having an extra disc and Banana Seat for having cones, due to see above.

U-Turn race weekend

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6 PAX weren’t racing this weekend and got some mileage in. 2 for EC, 1 for 3 (2 if you count breathtaker), and 4 for 5. Lots of good effort out this morning.

Warm Up:
Mosey around the parking lot doing butt kickers, high knees, skipping, carioca, lunge walk, and Frankenstein kicks. Circled up for SSH, Windmills, mountain climbers, and calf stretches. PAX said farewell to Slide Rule and we were on our way.

The Workout:
Standard 3 and 5 mile routes.

Mary:
Who?

Announcements:
See social media.
T-Claps (Recognition):
Katniss for taking on breathtaker.
Slide Rule for not letting me do EC solo and heading back early so the M can get miles.

Prayer:
Injuries and racers today.

YHC took us out.

5 Year Anniversary Special

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As always, it is an honor to get out and lead the group.  Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool.  It was one of the best decisions I made to say, sure let’s do it.

To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus.  It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)

The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…

Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus.   Be sure to check these off the list:

  1. Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you.  Mine was to complete a marathon under 4 hours.  It  took me five marathons to make it happen, but each year I got faster and the goal was accomplished.

2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom.  Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.

3. Find someone that you can get behind and support.  Maybe it is helping them reach a goal or supporting challenges they are facing.  You will find that you get so much more by helping someone reach their goal then achieving your own.  Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.

4. Step up and Lead.  If you haven’t led a site Q – Do it.  Move on to leading a 2nd F or 3rd F.  There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.

5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year).  The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs

Now on to the workout….

Warm Up:

Quick mosey over to the grass parking lot for warm ups.

Good Mornings X 10

Jacked UP!

SSH X 50 IC

Seal Jacks X 40 IC

Smurf Jacks X 30 IC

Plank Jacks X 20 IC

Chilly Jacks X 10 IC

The Workout:

Play Ball (two rounds)

PeakWeek brought me out to Cletus for my first F3 workout.  I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.

Here is how it went down…

Partner up.  Each partner went in opposite directions from home plate jogging the infield baselines.  When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins.  After the merkins sprints to centerfield  meeting up with your partner for 10 brokeback merkins each and continue back to home plate.  Everyone completed two rounds and held people’s chair until all were finished.

Next up….

Wall of Pain- concession stand

Australian Mountain Climbers X 20 IC

Recover with 10 squats holding wall IC

Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC

Recover with 10 squats holding wall IC

Balls to the wall X 20 IC

Recover with 10 squats holding wall

Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.

Finally the PeakWeek special…

One round of suicides on each line followed by partner frog jumps.  Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.

To drive home the pain of the Frog Jumps we did two rounds.

People’s chair until everyone is finished.

Mary:

  1. 5ive inch leg hold X 5 IC
  2. 15 Inch leg hold X 5 IC
  3. Americana Hammer X 15 IC
  4. Freddie Mercury X 15 IC
  5. Boat Canoe X 15 IC

Announcements:

Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker.   Yogurt will help you get faster – Give it a try!!

I shared 5 F3 Southwake recommendations above.

T-Claps (Recognition):

I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group.  Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner.  Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!

Prayer:

CrabLegs and all those who have and are serving!

2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!

Rocks at the Trot

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It was great to be back at the Trot in front of 27 high impact men eager for a “Rock” beat down promised on social media.

FNGs:  None

Warm Up:  Jog around tennis courts.  Circle up in parking lot.  25 SSH, 10 IW, 10 HB, 10 Daisy Pickers, 10 Good Mornings, 10 Seal Claps, 10 Thunder Claps (all in cadence).

The Workout:  Jog to the snack shack.  Lined up in front of hill adjacent to ballpark fence.  Sevens of Merkins and LBCs.  Line up against outfield fence for 25 count people’s chair, 25 count BTTW.  Lots of chatter/commotion as the chain link fence may not have been as sturdy as Q anticipated for said exercises.  Adapt and overcome – headed to the snack shack for 25 count Australian Mountain Climbers and People’s Chair.  Chatter continued as PAX lined up on road in two lines.  Not sure what PAX anticipated but Q began Frankenstein’s, Gate openings and Lunges up the hill.  Mosey to rock pile for medium size rock.  PAX lined up with their rock in two opposing lines.  Q was at one end in the middle leading the following rock exercises with a couple of 10 count breaks in between:  10 count cadence – Curls for the girls, OH press, Tricep extension, Side twists, goblet Squats, Rut-rows.  PAX continued with their rock performing the following exercises on their six:  Homer to Marge, chest press with feet 6 inches off, skull crushers, LSF with rock extended above chest and LSF with rock extended behind head (that was a fun one).  Chatter was minimal.  Hmmm.  PAX finally put their rock down and began 25 count of toe taps, side to side jumps (over rock), front and backward jumps (over rock).  With rock at feet, PAX completed a square circuit beginning 10 R and then 10 L.  PAX switched rocks.  Some Mosey and curls.  Felt like I was back at ROTC Field Training on the parade grounds.  10 Burpees together.  Closed out with 10 cadence counts bicep curls, tricep curls and OH curls.  Return rocks to pile.

Mary:  Various Yoga positions for cool down.

Announcements:  Bottle exchange at LipSync home (whether or not he is home) this Friday; Torch Run; Food Cupboard (need more PAX turnout – See Emeril); Lots of PAX celebrating F3 Anniversaries – Guest Qs coming:  Memorial Day workouts and Murph at 0730 (Womble).  Check Social Media.

T-Claps (Recognition):  Highlighted Rainmaker (Pete McKeon) today as 6th man.  Originally from NY/CT, LEO (20 years); Great F3 naming – during an interview with a person in custody, threw his keys to another LEO and inadvertently hit a sprinkler causing the sprinkler system to go off!  LOL!  Mets fan.  LOL! Active 5-6 months in F3.

Prayer:  Messi has schoolmates involved in a 4 wheeler accident – doing OK; wear helmets!  Injured PAX; Silent / Unspoken prayers.  Thank you Fonzie for leading PAX out today in prayer.

EC:  Messi (bike), Fonzi, Pumkin Spice, H1N1, Katniss, Pilgrim, Bernie, Crosby, LED, Cupid, ShamWow!, Emeril, Dawgpound, Pikachu, M4L, Skidmark (ruck) and The Natural.

 

An honor leading you brothers – Dauber.

Better late than never, I say…

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FNGs: Lizzard Lick (Steve who works at a car auction, EH’d by Dahmer – Two Z’s…)
Warm Up: Traditional Butt Kickers, High Knees, Wide Knees, SSH x15, Daisy Picker x10, The windmill x10, Stretching.
The Workout: U-Turn favorites! 3 went out of the 3 mile route – Fonzie was head locked into pushing past picking up the 6 as Katniss roared by and inspired him to get 5 in that morning. Nice job Katniss! Editors Note: Fonzie broke off ahead of the industrial park and headed back to Starbucks.  A lot of great effort out there Men!
Mary: N/A
Announcements: Holly Springs Food Pantry.
T-Claps (Recognition): Dahmer, Lizzard Lick, Pikachu for going the 5 and a sprint to Ground Pounder for the double down!!
Prayer: YHC took us out.

Today’s Workout Is Brought To You By The #11

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So during the pre-blast mumble chatter for this workout YHC learned that Squatter had already brought the Mickey Mouse Merkin to Disney the week before. Having been encouraged to read over Squatter’s backblast, YHC became inspired to work with the number 11 since Squatter had claimed 7’s the week before.

EC: Quite a few Pax came out for EC – possibly more than half of the workout. YHC, Warbucks, Dahmer, The Natural, and Shamwow started at 0500, with YHC and Warbucks running the 1.5 mile loop as a warm up once and then hard the 2nd time to get after that Strava segment.

Chips, Nemo, 187, Fonzie, LED and Axe also did EC.

For those keeping count, that’s 12 out of 13 that did EC. Very impressive.


FNGs: None (but it was Plex’s one week anniversary – way to stay after it)
Warm Up:

Lap around the parking lot. Last half incorporated butkickers and high knees.

Circle up for 10 burpees as Abe arrived during our warmup lap.

Note: This was second after YHC promised Fonzie there would be no Burpees after LED put us through 50+ yesterday at the Trot. Oh well, some traditions have to stand.

10x SSH IC and we seemed warm enough.
The Workout:

Mosey to the half pipe and partner up along the way for the first round of 11’s. 1 pax goes to one hill for 10x Star Jumps, other goes the other way for 1x Monkey Humper. Bonus Turkish Getup in the middle every time you pass (but just 1 each time – turned out to be enough to kill the momentum and make things harder for no reason. My style). Switch hills and count down/up so it always adds up to 11.

After we finished that fun time for our legs we went back to the meetup parking lot to trash our shoulders with the Mickey Mouse Merkin Mile. Partners run opposite directions and when they meet they perform 11 Mickey Mouse Merkins (Wide Merkin, Diamond Merkin, Wide Merkin – WDW aka Walt Disney World).

Original plan was the pax would continue this dropping by 1 every time (YHC learned from Hello Kitty in Chicago that this should be a descending thing, not an ascending one). However after round 1 it was clear that this was unreasonable, so YHC audibled to dropping the count by 2 every time.

Once finished we went to the highlight of the AO – the abyss. (I guess you could argue about the turf fields, but today it was all about the abyss).

Pax go to the bottom for another round of 11s – 1x LBC In Cadence (IC) at the bottom. Pax bunny hopped up the stairs (yeah, that sucked) for 10x Low Slow Flutters IC at the top. Standard 11s – drop the LBCs, increase the flutters. We stayed together as a group for these, holding 6 inch holds for the 6.

2nd time up the abyss we bunny hopped again, times 3 and 4 we wheel burrowed with our partners. Sadly after time 4 we were approaching our time limit, so we headed back to the meetup parking lot for some Mary.

Mary:

Pickle Pounders x20 IC (impressive form by ShamWow!)

Homer to Marge x10 IC, x5 IC each leg

Shoulder taps x10 IC

Yoga – runners pose on each side x10 seconds, pidgeon pose on each side x10 seconds and we were done right at 45 minutes.
Announcements:

Work day at the food bank this Saturday. 9am – noon, bring gloves, they have tools.

Push for those that haven’t Q’d to sign up. Sheet is pretty empty for next week 🙁

T-Claps (Recognition):

Warbucks for pushing himself to run fast on EC and getting on the segment leader board. Sometimes you have to push yourself!
Prayer:

187’s neighbor Tom – prognosis is better but continued prayers.

Shredder – praises for progress.

Skidmark for the annoying calf injury

Crab legs as always

YHC took us out. Always an honor and a privilege to lead!

Millennial

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FNGs:None.

EC : 5 for EC with 1 biker. Fonzie, Cupid, Pikachu,H1N1,LED, Messi
Warm Up:Fabio arm circles. IW, Hillbillies, Good mornings
The Workout:100 count of each with ~100yd run in between.

partner up and complete exercises. First partner to 100 starts run.

SSH, LSF,merkins, curls for girls,boat canoes,rut rows, squats,triceps extensions, plank jacks,  50 burpees per pax

Mary:none
Announcements: Vote for 2nd f salamander game on slack.  See slack and FB for other announcements
T-Claps (Recognition):
Prayer: Physical health among pax’s, Soldiers abroad and at home and their family’s at home.