Warm Up:8Paxâs showed up as the rest of the group got ready for the half and full at Wilmington.
The Workout:standard U-turn
Mary:NA
Announcements:Wilmington Race today
Prayer:The family of crab legs buddy that past away yesterday. Injury free race for the Pax. 1st responders.
Warm Up
A fun jog around Clubworx to circle up in the roundabout for warm up consisting of: SSH, daisy pickers, good mornings, imperial walkers and various stretches
The Workout
Jog to the tennis courts
Bear crawl, merkin suicides (somebody called âGents on the Fenceâ as the waiting on the 6 exercise⊠Iâm sure it was Banana Seat)
Duck walk, LBC suicides (Please note that R22 called âBurpeesâ as our waiting on the 6 exercise this go round)
Jog to the rock pile
Rotating rock exercises consisting of curls for the girls, ruh rows, shoulder press, shoulder taps and triceps extensions) with a jog around the circle as the time keeper
11âs with dips and derkins under the pavilion
Mary
WWII and Have a Nice Days (with meditation, prayer and reflection)
Announcements
Wrightsville this weekend and U-Turn will still be open
7th Annual F3 Raleigh Mule is on Saturday
NC Spring Classic 8K and 16K April 27th. Get 10% off with F3SW2019
Prayer Request
Crab Legs; DD and Shredder and other injured brothers
8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts. Pucks, ropes, hoola-hoops and flags were spread throughout the park. Around 8:50 the PAX and their 2.0’s started to trickle in.  Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix. A great first turn-out.
Warm Up: Quick jog around the tennis courts. Time to get the 2.0’s riled up. First exercise Fortnite’s Hype kicked off by Bluehen. Second exercise Floss led by Q-Bert. Into evolution of Kid: Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks
The Workout:
Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot.  Bin full of hockey pucks in between the groups. 1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle. While the kids raced to grab a puck the PAX did push-ups and squats. Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time.  Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side. Automatic disqualification for his team and 10 SSH as punishment.
Next up bear crawl capture the flag
PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle. 2.0’s quickly won. 10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them. 2.0’s won so 10 burpees to the PAX as punishment.
3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War. Matches started with multiple 2.0’s on one end and Flanigan on the other. 2.0’s won. 5 Merkins for the PAX. Second match pitted Moby, Beater and Bubba vs teh 2.0’s. 2.0’s won. 5 Merkins for the PAX. Third match pitted 6-7 PAX vs the 2.0’s. 2.0’s won again. Everyone does 5 Merkins
Mary:
LBC’s, Boat Canoe’s
Announcements:
See Slack channel for announcements
Prayer:
Dovetail took us out
Great turnout for U-turn this morning as Pax are gearing up for WB and Tobacco Road. 187, LED, Sliderule, Warbucks, Boy George, Skidmark for some extra miles at the beginning.
Warm Up: some quality dynamic stretching
The Workout: standard 5 mile loop and picking up the 6.
Mary: coffee and stretching
Announcements: WB I think is next weekend. 5k Friday night for Crablegs. Wear red. Banana Seat will post details. 2.0 workout.
Prayer: lots of pax with injuries. Buford, shredder, Double D, Crablegs. Recent losses of family and friends. Lipstick’s mother in law. Too many. Enjoy the time with 2.0 today. We are blessed.
16 men got to business on a fine drizzly morning in the Quay.
7-8 got their EC in and apologize gents but I didnât catch the role call for that one before we left out or when we got back in
Warm Up: Broke up the mumble chatter, stayed put and circled up the Pax for the following
20 – SSH, 10 Good Mornings…nice and deep-like, âFonzieâ-arm circles 10 front/10 back, 10 Imperial walkers right into (kinda) 10 Hillbillies, and 10 Windmills
The Workout: Now that the gang was all loose and pleasentries exchanged it was time to get down to why we all left our warm bodied ladies back in the fartsack….
âCircle-Merkâ – Pax partnered up and ran opposite directions around the tennis courts to meet 1/2 way where each would perform a Merkin exercise (from list below) then continue in opposite directions to meet back at original starting point for another Merkin exercise (from list below)…. rinse and repeat
10 – Broke back merks
10 – Japanese Express (partner 1 in squat hold, holds partner 2âs feet at shoulder height (wheelbarrow hold like) while partner 2 does merks)
10 – Patty cake merks
Partners then grabbed a rock and headed to base of hill for a Dora.
Partners completed the following reps (200 curls/tri ext, 200 LBCs/American hammers, 200 overhead press/chest press) at base of hill while other partner climbed Mount QuaRina and completed the following on the guard rail at top (10-irkins, 10-dips, 5/5 one legged squats off rail)
Mary: Pax dropped their rocks off at the pile and mossied to Mary in the courts for the following –
15 – Peter Parkers/15 – Low Slow Flutters/15-WW2/20 – Reverse LBCs/10 each downward dog stretches into right leg then left leg scorpion Merkins
Announcements:
Blue Ridge Relay, Wrightsville 1/2 coming up – the Friday night before is a 5k – come support Crablegs!
Prayer:
Shredderâs healing, Crablegs continued prayers, Coal Ash calf (and ankle?) injury at start of workout today, Mobyâs dad
Warm Up:
Took a lap around the track into our circle up for 20-SSH, 10-Good mornings nice and slow, Arm stretches, 10 ea. – Imperial Walkers/Hillbillies, Butterfly Stretch
The Workout:
Each Pax picked a parking spot and got to business with a âBuild a bear-ishâ start to the day. Bear crawl down the line – 7 Merkins at the curb, bear crawl back out to 1 Burpee. Ascending and defending order until 1 Merkin and 7 Burpees were felt in all their glory. Prize for winning was helping pick up the six.
From the comfort of our parking spots Pax mossied down to the rock pile and partnered up for a Dora where we exploraâd the benefits of reps and cardio together.
Partners swapped between âsprintsâ up the parking lot and back and the following rock work: 100 bicep curls/100 tricep curls, 200 squats, 100 overhead press/100 chest presses from your six. Q audibled our of sprints into LBCâs and WW2âs once we hit the plus one mile mark on âsprintsâ
Pax retuned the rocks and lined up for an Indian run up to tennis courts for Mary
Mary:
Pax circled up to finish off with the following: 15-American Hammers, 15-Freddy Mercuryâs, 15-Side to Side Heel Taps, 15- Low Slow Flutters, Downward Dog stretch into left leg raise for 10-scorpion presses(?) rinse and repeat for with right leg raised, finished with a lovely have a nice day moment of reflection
Announcements: Gump is swimming now and wants you to join him on the tri circuit đ – Wrightsville in the final count down (baaaanaaannnnannnnaaa bana-nantnantna)
Prayer: H1N1 trusting in Godâs plan for next step in career path and news of promotion. Grablegs
Warm Up:  13 PAX took Dauberâs double dare showing up in wet conditions from an overnight rain for a birthday bash arm beat down in 36 deg balmy weather.  Before departing for our warm up jog, Pablo asked for the where-about  of breathtaker.  A Dauber hug was enough evidence for Pablo who pulled a Reagan needing to âtrust but verifyâ.  Dauber had the extra gear under his sweatshirt (did I mention it was above freezing?).  Jog commenced around the tennis courts to the parking lot and began the following exercises in cadence:  20 ssh ; 10 Fazio Arm circles F/B; 10 good mornings; 10 Vegetation grabbers; 10 IW; 10 HB; Michael Phelps; Static arm stretches.  Jogged to the Love Shack for the workout.
The Workout: Â 10 Star jumps, 10 merkins. Â Mosey to grass area with small hill behind ball field for 11âs – SSH on bottom and LBCs on top. Â Mumble chatter about counts; More reps is a good thing. Â Mosey to the shack for a birthday celebration of balls to the wall. Â In honor of Docâs 47th Birthday, PAX completed a 47 cadence count. Â Modify gave a much needed 10 count post BTTW. Â Lined up at the bottom of the incline and began alternating strides, 10 strides in length, until reaching the top of the incline/parking lot. Â Each PAX then grabbed a medium-sized rock from the rock pile and met back up in the parking lot holding plank for the six. Â With rock in hand, the following exercises were completed with 10 reps: Â arm curls, arm o/h presses, triceps extensions, rut-ros, one hand on rock merkins (L/R), Squats. Â 25 SSH, Rinse and repeat. Â 25 SSH, Rinse & Repeat with a slight modification of completing rock exercises from your six; exercises included chest press, skull-crushers and LBCs/WW IIs. Â 25 more SSH (inspired by Nemo – keeping the heart rate up). Â Rocks back to the rock pile John Cusack style. Â Ran out of time so no hill work was executed.
Mary: Â Dauber made up Yoga names for some much-needed stretching – – – inspired by a yoga class fresh on his mind from last night with Doc and Double D (missed you DD this morning – perhaps too much stretching or just a clear colon?). PAX were overjoyed performing these stretches on the Action Park parking lot asphalt. Knees, forearms and elbows were so comfortable. Â Perhaps the puddles on the tennis courts should have been utilized?
Announcements:  BRR, WB half and full, sprint tri registration.  Q-Source post PT at Stick Boy.  Namerama ended with birth name (junior, junior, junior?).  Happy birthday đđđđđ sung to Doc; called out Lucky Charms when he emphatically said he was still 49 – evidently his birthday is May 1st.  Letâs plan for a big celebration.
Prayer: Â Thank you Fonzi for taking us out in prayer. Â Lots of requests today, spoken and unspoken: Â injured/ill PAX including Shredder & Crab Legs; illness/cancer with PAX family members; job interview; HS kids taking ACT today; other prayers…
EC today: Â great job Pablo for getting it done.
Always a pleasure/honor leading these fine #HIM men in the gloom. Â QIC- Dauber
âPreparednessâ qsource topic last week was key for me this morning. Â Encourage everyone to check the source out on F3nation.com if you havenât yet. It was great to lead you guys and welcome 28 men including 2- FNGs. Randy(China Grove) and Jeff Toke (Centerfold)
Warm Up:Jog around courts
20 ic SSH, 15 ic good morning, 10 each ic hillbilly  and imperial walkers, 10 gazing arm circle forward and reverse ic, 6â extended arm pulses ic
The Workout:count off and partner up. Each group grabbed a medium rock and met at end of lot
Alarms was the exercise of choice
A(arms) p1-curls/triceps p2 -bear crawl50yds Switch
L(legs) p1-goblet squats p2 -alternating lunges 50 yds Switch
A(abs) p1-wwII w/rock p2-peter Parkerâs 20 ICÂ Switch
R(run) p1- run around courts p2-sprint to end of lot and backward run to start. Switch
M(merkins) 20- paddy cake merkins, p1-20 diamond merkins p2- 20 wide merkins Switch
S(squats) p1-squats, p2- 5 shuffles , burpee 50 USA and back. Â Switch
Mary: Fedex volunteered to take on Mary
lbcs, pickle pounders, homer to marge, low slow flutter, 6â, 45degree hold, 90 degree hold, American hammers, windmills, and 5 burpees oyo.
Announcements: new slack channels for triathlon s, rugged maniac(price increase Friday) run/bike/run event next week(Matt, Randy mentioned this but I donât recall how to sign up, more details would be great if you talk to him)
take me care of the women in your life this Thursday. They may say they donât want anything but donât buy that!!!
Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.
A âBREATHTAKINGâ morning with Spring Peeper season right around the corner (see following link):Â Frog
Warm Up
A fun jog around the track and up the small hill to the soccer field for warm up consisting of: Good mornings, daisy pickers, SSH and Frankensteins
The Workout
Jog to the rock pile and John Cusack to the parking lot
Rock suicides with curls for the girls and overhead press
11âs with Wonder Bras > jog around bathrooms to pavilion > Derkins
John Cusack rocks back to rock pile
Jog to tennis courts for partner jumping burpees
Mary
WWII, Freddy Mercuryâs, Homer to Marge and Have a Nice Days (with meditation, prayer and reflection)
Announcements
NC Spring Classic 8K and 16K April 27th. Get 10% off with F3SW2019
7th Annual F3 Raleigh Mule is the same day as the Wrightsville Half/Full Marathon
Prayer Request
Crab Legs; Shredder and the many sick people out there
13 men got stronger at U-Turn on Saturday morning. Aquaman couldn’t remember all the names so I did my best strava stalking to capture the Pax.
Warm Up: The usual I suppose
The Workout: Standard 5 mile loop with some modification
Mary:
Announcements:
Prayer: