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.
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.
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:
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:
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!
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.
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.
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!
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.
EC: LED, Fonzie, Cupid
FNGs: None
Warm Up: None, YHC totally forgot to do warmup, my bad.
The Workout:
Ultimate Frisbee, Shirts v Skins!
For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.
Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.
Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints
High Lights: The glare from the lights, the glare from the Skins
Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt
Mary: None
Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid
Announcements: Try some new AOs out, spread the PAX around!
YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.
T-Claps (Recognition): Happy birthday Yogurt!
Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work
PAx of 5 showed up at the RTP Frontier for the Travis Manion Workout of the Day (WOD)
Slide Rule, UTI, LED and Leuintent Dan from Raleigh
Breach on the Q
Warm Up: Jog around the parking lot and circle up for some SSH, Imperial WAlkers and Good Mornings
The Workout: 7 Stations Tires, Fire Hoses, Cynderblocks, Weight Plates, Pain Sticks, 2 x 4’s and Burpees
The workout consisted of 7 rounds of 29 squats with the various equipment and then 400-meter runs. Rinse and repeat.
Mary: Circle up for a moment of reflection, for the military which volunteers to protect our way of life. Freedom is not free and some pay the ultimate price in defense of things they feel are more important than they are.
Prayer: Closed in prayer
FNGs: N/A
Warm Up:
SSH x15 IC
Good morning x15 IC
Daisy pickers x15 IC
YHC asked for any other warm up request – Fazio Arm Circles were requested so we did:
Sir Fazio x15 IC forward, x15 IC backward
Keeping arms up, we moved into the squatter overhead clap x15 IC
Followed by seal claps x15 IC
Follow by chanooks x15 IC forwards and backwards
The Workout:
Mosey to a small wall:
Single leg get ups from sitting position – x10 each leg
Step ups x10 IC each leg
Box jumps x10
Step ups alternating x20
The dip x20 IC
Irkins x15 IC
Dirkins x15 IC
Pull ups (on the playground) x10
Mosey to the parking lot for build a bears:
From the end of a parking lot line bear crawl to the end of the line, 1 merkin, side bear crawl, another merkin, and then crawl bear back. Repeat with 2 merkins and 3 merkins at the corners for each subsequent iteration.
We then switched to the build a crab – same setup with crab walk and crab cakes at the corners. Done for 1 and 2 reps.
Mosey to the rock pile – get rocks and rotate based on questionable math tactics from YHC:
Groundpounder x15 IC
Curls x15 IC
Overhead press x15 IC
Tricep extension x15 IC
Ru’roh x15 IC
Groundpounder x15 IC
Mary:
Mosey to the parking lot to observe/heckle the Run the Springs racers coming through any minute and to give them a show……
Pickle Pounder x10 IC
Captain thors (1:4 WW1 to American Hammer) up to 5
Side planks x10IC each side
Announcements:
See interwebs
T-Claps (Recognition):
Peak Week getting the jump on breathtaker today
LED & YHC doubling down
Prayer:
Shredder & Crab Legs
Forceps home situation
Always and honor and privilege men – thank you