Tag Archive for: LED

Birthday Bash at Possum Trot

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Warm Up:  13 PAX took Dauber’s 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 “trust but verify”.  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:  10 Star jumps, 10 merkins.  Mosey to grass area with small hill behind ball field for 11’s – SSH on bottom and LBCs on top.  Mumble chatter about counts; More reps is a good thing.  Mosey to the shack for a birthday celebration of balls to the wall.  In honor of Doc’s 47th Birthday, PAX completed a 47 cadence count.  Modify gave a much needed 10 count post BTTW.  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.  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.  With rock in hand, the following exercises were completed with 10 reps:  arm curls, arm o/h presses, triceps extensions, rut-ros, one hand on rock merkins (L/R), Squats.  25 SSH, Rinse and repeat.  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.  25 more SSH (inspired by Nemo – keeping the heart rate up).  Rocks back to the rock pile John Cusack style.  Ran out of time so no hill work was executed.

Mary:  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.  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 🎁🎂🎈🎊🎉 sung to Doc; called out Lucky Charms when he emphatically said he was still 49 – evidently his birthday is May 1st.  Let’s plan for a big celebration.

Prayer:  Thank you Fonzi for taking us out in prayer.  Lots of requests today, spoken and unspoken:  injured/ill PAX including Shredder & Crab Legs; illness/cancer with PAX family members; job interview; HS kids taking ACT today; other prayers…

EC today:  great job Pablo for getting it done.

Always a pleasure/honor leading these fine #HIM men in the gloom.  QIC- Dauber

Q Source “Preparedness”

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“Preparedness” qsource topic last week was key for me this morning.  Encourage everyone to check the source out on F3nation.com if you haven’t 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, 6” 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 Parker’s 20 IC 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.  Switch

Mary: Fedex volunteered to take on Mary

lbcs, pickle pounders, homer to marge, low slow flutter, 6”, 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 don’t 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 don’t want anything but don’t buy that!!!

Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.

A “BREATHTAKING” morning in the Quay

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A “BREATHTAKING” morning with Spring Peeper season right around the corner (see following link): 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

11’s 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 Mercury’s, 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

Strava Stalking

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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:

Coupons Back at Possum Trot (Double D happy)

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Warm Up:  Jog around tennis courts; circle up in parking lot with 20 SSH, 10/10 Fazio Arm, 10 Vegetation Grabbers, 10 Hillbillies, Static Arm Stretches, 10 Windmills, 10 Good am.

The Workout:  3 Firehoses, 40lb dumbbells and a PVC pipe filled with water were used by PAX throughout the work that began at the parking lot.  PAX carried coupons to the lower area near the snack building.  Dropped the coupons and headed over to the hill by the fence for 11’s with merkins at the bottom of the hill and LBCs at the top.  Long 10-count on the last merkin for good measure.  Mosey to the snack building and performed BTTW and Seated Chair 3X each with counts of 10, 15 and 20 by Dauber.  Looking at the glorious coupons, Dauber diced the PAX into 4 groups of three.  The idea was each PAX grabbed one coupon and jogged around the snack building 1-2X while the other PAX member cranked out various exercises called by a PAX/Dauber.  Exercises included Burpees, LBCs, Pickle pounders, Prisoner Squats, low-slow flutters, etc. ranging from 10-30 count.  Modify loved the Pickle-pounder cadence/count – 30?   Lots of happy PAX breaking a sweat for sure in the balmy 50 degrees.  Coupons were dropped as Dauber had PAX conduct 10 L/R leg-ups on the wall.  Double D took over for Dauber as he shedded clothing and cranked out Derkins/Erkins.  PAX mosey to the beginning of the wall and began a crossover hand maneuver along the wall to the end navigating through a set of steps.  Dauber led the PAX back to the start and set up in a derkin position with the intent of having PAX crawl under the tunnel that was formed.  Unfortunately, one PAX decided to not follow directions and threw that idea out the window by placing their hands back on the wall and performing erkins.  Regardless, PAX added to their arm workout.  DoubleD and LED helped roll up the hoses and PAX carried remain7coupons up the road back to the main parking lot near Dauber’s car.  PAX held squat until the 6th joined in.  Thinking we were close to Mary, Dauber decided to take the PAX on a cool-down jog back around the tennis courts.  And then he spotted the big hill:  opportunity to do at least one bear crawl up the hill; 10 dips on the guardrail (OYO) and safely hopped over said guardrail and ran down the sidewalk back to the bottom of the hill.  No time for Rinse/Repeat.  Mosey to tennis courts for Mary.

Mary:  Various core exercises including box-cutters, LBCs, WWIIs and then YOGA.  Dauber needed help remembering the names of the poses:  Warrior I, II, Downward dog, cobra, Pigeon, chaturanga,

Announcements:  ATT on Saturday – See Slack; lots of announcements on FB too.

Prayer:  Double D’s dad, Shredder, Moby’s dad, Brexitt, lots of injuries (PAX, family); LED spoke about a family in need and how men were already stepping up with meals/gift cards.  Dauber took us out in prayer.

NOTE:  no EC Run today although LED was ready to go…sorry no Fritter Foundation

Additionally, During name-o-rama, PAX finished with their hospital names.  Interesting fact:  we have a Junior among us (as in first name Junior).  Getting to know our brothers.

Q-Source:  Catan had 4 PAX including Gump, Double D, Modify and Dauber.  Discussed Preparedness.  Nice discussion on “getting right, living right, leading right and leaving right.”

Huge pleasure leading these men.  Thank you.  Dauber

Gump Again?

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PAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.

Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.

The Workout:

  • Mosey’d over to the downtown flag with Big Boy Step Ups, Dip, Irkins and Wall lunges
  • Mosey’d to the Furniture store wall for some ridiculous-looking Danielsons, High Jumps on the wall, Wall Merkins and Claps, Wall Crunches
  • Mosey’d to the Aviator Bottle Shop for BTTW, BTTW Mountain Climbers, Homer to Marge right and left on the wall, Windshield Wipers
  • Mosey’d to Aviator Taproom for Bridges with Duck Walks back, Plank Jacks and Crab Jacks
  • Mosey’d to the Breezeway for some Dirkins, Crucible Merkins, Wall Lunges, and Irkins

Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.

Take Care of My Baby! says R22

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Warm Up: Dauber warmed us up with every thing from a run around the track, Windmills, SSH, some good stretches
The Workout: Don’t drop R22’s baby or you will have to do 5 Burpees each time….we did a lot of burpees.

  • Got in line for Duck and Weave. Last person in line had to duck walk and meander through the pax. Baby was dropped a few times.
  • Bear crawl and crawl-bear back while one PAX carried and shared Baby
  • Quick feet half way around the island curb, Baby was dropped. Irkins and ____ rounded the circle.
  • Rock pick up with around-the-horn exercise call outs (Freddie Mercury, Alphabet Soup, biceps, triceps, rows, shoulder presses, lap around the field, more burpees) from the PAX who were carrying Baby.
  • Indian run carry baby back to the tennis courts

Mary: Around the horn while tossing Baby. More burpees.
Announcements: Respect to POTS! Follow FB and Slack for announcement reminders
Prayer: Gump to us out. Buford, Randy and his family, struggling marriages,

The Rise of the Tiger Hawks

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The first AO to see the rise of the Tiger Hawks!  The new shirts look awesome, good to see the first ones hitting the streets at U-Turn this morning.  Thanks for modeling Warbucks

EC: Deadbolt, Warbucks, LED, PSI, Roger Roger, THE DawgPound, Cowboy, SlideRule, Full House

Cowboy and DawgPound commuted to U-Turn on foot today from hills of 12 Oaks.  The rest of us rallied at Starbucks for a 3-mile loop through the business park.

Warm Up:  Frankenstein Kicks, Daisy Pickers, High Knees, Butt Kickers, Side Straddle Hops

Image result for shamwow   

Welcome FNG ShamWow! – A resident of Holly Springs that enjoys running (who likes running!?) and has a pretty killer pace.  He is a resident of Holly Springs and is in sales.  Our F3 hivemind this morning went down the infomercial path and gave him a name that is “As Seen on TV

The Workout:  Traditional U-Turn 5mi route was mapped and offered and for the masses.  Plenty of turning for the 6 going on along the way.  A few went “off the map” to hit their personal targets.  Great work to all #HIM for braving the below freezing morning.

Mary:  Nope! No Girls allowed.

Announcements:  Nope! and very sorry to have passed over this.  I guess I was getting cold?  Excited to run?  Still really bad at being a Q?  As always keep an eye on your social media platform of choice.  Please toss them out on the BackBlast post.

Prayer:  Again – BAD UTI, BAD UTI – Skipped over Prayer.  It wasnt intentional…  Please know I realized my error when we got back to Starbucks and I did pray for those unspoken prayers since I’m absent minded.  For those things that we should raise up out in the open, please post them on FB/Slack under the BB post so we can pray for them directly.

She Thinks my Shoulders are Sexy

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Great Job today guys!  25 pax including 2.0 Sandlot

9 pax for EC- Fonzie,  Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED

 

Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s

burpee break down

1st round

1- balls to wall shoulder taps while

2- jog to 1st line, 2nd line…3rd and 4th doing following respectively

4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run

Switch and repeat

2nd round

1-WWII

2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively

4 burpees, 8 squats, 12 in/outs, 16 merkins

Switch and repeat

4 corners modified

bear crawl to 1st line

10 star jumps

bear crawl to 2nd line

10 star jumps, 20 plank jacks

bear crawl to 3rd line

10 star jumps, 20 plank jacks, 30 SSH

bear crawl to 4th line

10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges

Mary: circles up and took turns through the pax calling set of 10 exercise including the following

alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins

Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after

Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment.  Dumbos knee and quick healing

Baby it’s cold outside and Biff is back

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January 21, 2019 / Mutiny / QIC: Fedex

PAX: LED, Fonzie, Norm, H1N1, Messi, Farva, Stovepipe, Gump, Biff, FedEx, R-22

 

11 men came out in 19 degree weather with a wind chill that made it feel like zero degrees. Great to see

Biff back in the gloom!!

 

Warm Up: Started with a lap around the track then circled up for:

– SSH x 25

– Fazio Arm Circles 10 Forward  10 Reverse

– Imperial Walkers

– Hillbillies

– Stretches

The Workout: Mosey over to the parking lot and lined up to do one of my new favorites, the lunge into a squat into a burpee all the way to the next island.  The Pax then moved over to the field where we ran to every corner and at every corner preformed an exercise called out by yout QIC.

– Standard Merkin

– Squats

– Mountain Climbers

– Diamond Merkins

– Wide Merkins

– Burpees

– Freddy Mercury

– Leg Raises

– LBC

– Military Merkins

– Dips

Mary: Indian Run back to parking circle where we finished with regular burpees and double merkin burpees
Announcements: Facebook and Slack
Prayer: LED’s friends, Double D, Buford, Crab Legs