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Something New

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SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out

Ivan gets competitive

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YHC pre-blasted Crazy Ivan as being something different – a little bit of competition for the pax.

FNGs:

None today – a shame
Warm Up:

Warm up

Warm up lap around the interior of the parking deck – YHC set up some cones on the other end to mark the lap course for the remaining circuits.

SSH x20 IC

Daisy picker x10 IC

Fazio Arm Circles x10 forward/backward

5x burpees OYO for Lipstick being a bit late

 

The Workout:

Pax grab their kettle bell and circle up for circuit 1:

1x Burpee
6x Turkish Getups
10x Squat Thrusters
20x One arm kettlebell swings
Run a lap

After round 1 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 1 with the faster pax from each pair adding 2x burpees each round.

After two rounds of that circuit we circled up for a round with “big bertha” – YHC’s 60lb kettle bell that doesn’t get enough love. We passsed the bell clockwise between pax with each pax doing one overhead press each. Then we passed it back counterclockwise to keep ourselves balanced (with another press.

We then moved on to circuit 2:

1x Turkish Getup
6x Midget Getups
10x Merkin Kettlebell slides
20x Bell Slaps
Run a lap

After round 2 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 2 with the faster pax from each pair adding 2x turkish getups each round.

Mary:

Midget cookie pouch x10
Single leg deadlifts x5 each leg slooooooooow
Homer to marge SW style x10 + x5 each leg – all with kettlebell
Homer to marge exicon style until YHC was tired
Announcements:

2nd F/3rd F – Travis Manion Foundation fundraiser at Bombshell tonight. $5 per pax that show up.

Greenhouse build at Holly Springs food cubbard tomorrow

U-Turn will be different – read pre-blast and expect the differences to continue for the full month

ATT long ass run 22Feb20

New AO Prison Yard – Crooked Creek Park at 0500 on Tuesdays.

June 4th 100 mile backpacking trip – 4 days. See Double D for details.

T-Claps (Recognition):

Lucky Charms for kicking my rear
Prayer:

Wallaby and all pax whose families are dealing with addiction – both those battling and those supporting them. Midget’s friend going into detox.

Rash of cancer scares in local community.

Full House’s client’s wife with brain tumor – successful surgery for lemon sized tumor! Full recovery expected.

UTI’s co-worker Carolyn went from full cancer to remission!

YHC’s wife’s back issues have resurfaced – psychologically tough to have issues that were solved reappear for no good reason.

Better fix your watch…

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EC: Skidmark

FNGs: Not today

YHC arrived with plenty of time to spare, planted the flag and gave out a few fist bumps. I noticed that my Garmin screen was frozen so went ahead and did a “soft” reset on it. After the watch rebooted and appeared to be good to go, I notice the group looking at me like it is time to go. Someone mentions that it is 5:31, check my watch again and I tell the group my watch says 5:26.  All I hear is “You better fix your watch”……circle up and start the with…

Warm Up:  10 x Frankensteins IC, 10 x SSH IC

The Workout:

Reverse Turkey Leg (5 Mile route)

 

 

 

 

 

 

3 Mile Route:

Rut did an out and back to downtown with Skid picking up the six along the way.

Mary: Almost got some yoga in….

Announcements: Check Slack and FB. A lot of 3rd F opportunities coming up in the next few weeks.

T-Claps (Recognition): Everyone for picking up the six (me) today. Much appreciated. Rut for getting a PR today, good work!!

Prayer: Wallaby and his family, injured PAX and PAX who have not been posting….we would love to see you back in the gloom!

YHC took us out. Always an honor to lead.

Picking up the Six

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EC: Shredder and Mr. Terrific

FNGs: Not today

Warm Up:   10 x SSH IC, 10 x Frankensteins IC, 10 x Daisy Pickers IC

The Workout:

3 Mile route: Out and back from Ting to Earp Street.

5 Mile route – The Scooter:

 

 

 

 

 

 

 

 

Mary: Ran out of time

Announcements: Check Slack and Facebook. There are a lot of great 3rd F opportunities this weekend and in the near future. Shredder will be rolling out a survey in the next week or so to determine area of needs for PAX (marriage health, financial, fitness, etc) and look to set up meeting times to work on these areas. F3 is more than a workout and we are all here for each other. The message today was to try to work on these areas before it is too late.

T-Claps (Recognition): Everyone for picking up the 6 the entire route. Good work men.

Prayer: Sprinkler and his family, unspoken, injured PAX.

YHC took us out. Thank you for the opportunity to lead.

That’s what she said

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When YHC saw a last minute opportunity to step up and Q the AO with South Wake’s best mumble chatter he jumped at it. Rolling in at 7:20 to a few cars from runners who had started much earlier I was happy to see Dauber and Sprinkler around. Other pax rolled in and Banana Seat ran in with ~-30 seconds to spare. But since YHC can’t do high impact burpees for punishment were out of the question.

FNGs: None today
Warm Up:

Imperial squat walkers x10 IC
Frankenstein walk to the rock pile
The Workout:

Grab a rock
Cusac to the facilities
Dirty Hookup x10 IC (plank to wall plank and back)
Mike Tyson x10 IC (squatted plank to merkin and back)
Air Squared x10 IC (people’s chair with overhead claps)

Rock work x20 – curls, triceps, overhead press, rut row. Do one each “break”

Repeat wall work and rock work 3 times each

Balls to the wall x20 IC
People’s chair x10 IC per pax

Cusac to playground

As we made our way to the playground with saw Mr. Terrific come running through – like a guy with too much energy he immediately jumped in and joined us for last portion of the workout after a 2+ hour run this morning!

Pull ups x10
Derkins x10
Irkins x10
Dips x10 IC
Repeato

Cusac rocks back to pile and return

Mosey back to soft grand under the dripping canopy
Mary:

V ups x10 IC
WW2 x10 IC
Pickle Pounder x10 IC
Side plank crunches x10 IC

V ups x20 IC
WW2 x20 IC
Pickle Pounder x20 IC
Side plank crunches x10 IC
Side plank needle threads x5
Announcements:

Long run 22Feb20. Upcoming 2nd F at Bombshell for Travis Manion foundation. Lots of 3rd F going on today during the day. Q School at Mutiny on Monday.
T-Claps (Recognition):

Banana Seat for the 10 mile run + Ground Pounder. Mr. Terrific for jumping right in after 2+ hours of running prior to.
Prayer:

Aquaman’s foot injury. YHC’s leg injury. Families growing. Mr. Terrific’s dad’s surgery this week.

38 at U-Turn – Record Number?

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Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

I’ve never seen a fart move a workout

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Q-swap week leaves a lot up in the air. How many are going to post at the Q-Swap? How many will post here? Who just wants to run miles. I was a bit uncertain on how many Pax would post at TBD on this foggy, warm, muggy Wednesday, but after the discombobulation that is R4TJ I knew things were going to be looking up in the number of Pax posting. What I didn’t expect was the stench that followed one of our Pax. Literally moved the workout. Unheard of! A southwake first. Congrats Lipstick!

EC: 187, Pikachu, Deadbolt, Mookie, Redenbacher, Full House, Lipstick, Skidmark

FNGs: None
Warm Up:

Mosey around the soccer fields and circle up for the following:

  • 25cc SSH
  • 12cc IW
  • 12cc Hillbillies
  • 10cc Sir Fazio Arm Circles, forward and reverse
  • 10cc Seal claps
  • 10cc Overhead claps
  • 10cc Chinooks
  • 10cc Goofballs

The Workout:

Mosey to the rock pile and gather a decent size rock suitable for your stature and strength. Return to the playset

Partner up for 15 minute AMRAP

  • Partner 1 runs to the restroom facility wall and back
  • Partner 2 doing pull-ups, one legged deadlift with rock, or 1 legged squat with rock – Rotate through exercises

Mosey to tennis courts for Jack Webb Suicides

  • 1:3 merkins:overhead press with rock
  • Run across both courts and back
  • 2:6 so on and so forth all the way to 10:30

Return rock to rock pile

Mary: 10 count core exercise lead by each pax

Announcements: Pikachu and UTI meeting with Parks and Rec to see how we can support each other. Q-Swap at Thunder (1900), Tiger Blood, Crazy Ivan, and Ground Pounder

T-Claps (Recognition): Deadbolt 4 days in a row

Prayer: Wallaby and his family, Earthquake victims and families in Puerto Rico, A client of Full House, Crablegs, prayer for growing F3 within our community with the support of HS Parks and Rec, the growth in the shieldlocks.

One More Round!

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YHC has been commuting all week to CarPex and this would be the final round. No one had signed up to Q Phoenix as of last Sunday so Sliderule and I decided to co-q it. However, he could not make it happen with a new baby not cooperating. YHC knew of a fellow HIM that wanted a piece of the action so we were covered. YHC arrived at 0545 to scope out what Phoenix looked like in the gloom. Quickly set up tokens at community center and went to the gathering spot. After a 2+ mile trail run in the dark (stupid), we arrived to a lot filled with PAX ready to work. 1 FNG was present so the disclaimer was given and we were off.

FNGs:
Lobsta (Boston native, navy guy, water, accent from Boston and a lobster…you had to be there)

Warm Up:
Warm up over to community center parking lot where YHC set up floor agility ladders and cones. Two lines went through 3 times for some feet work with hops at the end.
Circle up
Frankensteins x15IC
Bat Wings x20IC (4 exercises)
Imperial Squat Walkers x20IC
Reverse Carolina Dry Docks x10 on Q’s up/down

The Workout:
Mosey to rock pile and grab a token. Head to large field at bottom of THE HILL.
Prisoner get ups with lunges across with rock. Rinse and repeat back across.
WWI’s with rocks x10
Broad jump brockees back across field (broad jump then burpee with rock) Squat hold for 6. R&R back across.
Mosey back to rock pile to return tokens.

Head to back side of community center for some wall work.
BTTW with half way down holds on Q’s call x5. Recover
BTTW with shoulder taps. x15IC
Wall chair with hallelujah’s x20IC
Pass the torch to Lipstick.

Mosey back over to THE HILL
Blackjacks 21’s on the hill with peeping lipsticks (Turkish roll on back then up with a star jump at the bottom, diamond merkins at the top) made it to 10×11 then Q called 20 PL’s at bottom then to top for 1 diamond. No merlot but faintness feelings were strong. Mosey back to flag.

Mary:
LSF x20IC
LBC x20IC
Boat Canoes aka Crunchy Frog x15IC
LSF with hands raised to sky x20IC
Pickle pounders x20IC

Announcements:
Qswap week continues next week in SouthWake

T-Claps (Recognition):
Joker with a vest, 3 SW crazies running 8 miles to commute to A, All who posted on a Saturday, 4 Ruckers

Prayer:
Skipper’s ruck bday, HowHow mother passed and PAX support for that event, New baby coming soon, Unspoken

YHC thought on the commute this morning about how fast time goes by. The Bible tell’s us that no one knows when the lord will return but he will come quickly. Let’s live in the now and not for what the future holds. Love those around you. Give a hug to those you care about each day. It’s such a blessing to have loved ones in our lives.

Thanks CarPex for hosting such an awesome week with 7 AO’s we all could come together to get stronger. We look forward to having the favor returned next week. And don’t worry about UTI’s comment during the pray Friday. I know you’ll bring it.

BS Out!

QSWAP DAY 5: UTI ….. FOREVER MORE….

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A pre-blast was sent to Carpex and South Wake looking for support for the to-be Q at Dazed and Confused.  With the numbers that these two regions have the potential to bring, YHC thought this was an appropriate time to swallow his pride and make the request for a name change.  I know… I know… I’m Good Enough, I’m Smart Enough, and Doggone It, People Like Me!  But if there was ever a time to get the votes I needed, it would be today.  And hey, I’ve heard some of the mumblechatter about South Wake naming.  Peeping Tom’s name got shortened to PT when he moved to Carpex – Carpex will be sympathetic to my plight…. right?

1000 HCs were requested, the votes came in…

Carpex –

  • 10 HCs
  • 4 Laughed with me (I think)
  • 1 SC
  • 2 “Peeing” emoji – inappropriate!!!  EXACTLY THE SORT OF THING I’M TRYING TO GET AWAY FROM!!!  Calm…  Calm…
  • 1 “No Entry” emoji – I assume this just means no, I’m not trying to enter anything…  Minds in the gutter in this region…

SouthWake

  • 8-ish HCs
  • A whole bunch of protests –  “We Love You UTI… Never change..” stuff like that
  • A threat that I would be “Getting an English Ripping” – Australians… Am I right?

As 187 commented on the pre-blast, “UTI ….. FOREVER MORE….”

***I had no intention of changing my name.  Do we even have 1000 PAX between our 2 regions?  If 1000 had HC’d or shown up I might have had to change my name… I mean that would be some vote!  This exercise was for fun and a mockery of those posts you often see out on the social medias.  I scouted the FB pages of some of my elderly relatives for research and treaded lightly around the ones that focus on serious illnesses.  This was my inspiration 😀

 

EC: Warbucks, Full House, The Joker, 187, Skidmark, Lipstick, Pikachu

FNGs: Too Scared…

Warm Up: Mozy under the parking deck

Circle Up

1 Burpee

Daisy Pickers

2 Burpees

Windmills

3 Burpees

Imperial Walkers\Hillbillies

4 Burpees

SSH

5 Burpees

The Workout:

Thang 1

Count off 1,2,3

  • Group 1 Top of the Deck, Star Jumps until relieved
  • Group 2 Stairs, run to the top to relieve Group 1
  • Group 3 Bottom of the Deck, WWIIs until relieved

Groups 1, 2, and 3 cycled through this rotation until all 3 groups completed 10 climbs up the stairs

*Flaw in the structure of this, should have created groups of 3 and had them split up into 3 stations, continuing the rotation as a team of 3.  T-claps to Shut-In and other PAX that started calling out group numbers as they got to their new stations to help keep everyone moving.  Lesson learned for next time 😀

Thang 2

All PAX to the top of the parking deck, line up on the half wall

Bear Crawl the long way down the lot stopping at each light pole for 5 Merkins OYO

T-Claps to Theismann for calling out Chill Cut moves (and not Have A Nice Day) while we brought in the 6.  Lucky Charms and Pikachu – you guys are fast on those Bear Crawls!!!

Return to the other side of the lot – this time Lunge Walks, 10 LBCs at each light pole.

Thang 3

Mozy to the opposite stair case and descend.  People’s Chair while we wait for the 6.

Partner-up, Balls 2 the Wall / Sprints Out and Back on the short length of the deck.  AND SWITCH

5x per partner

Mary:  Runners Pose each side, Pigeon Pose each side, Have A Nice Day!

Announcements:

  • Q-Swap Week Continues Saturday – Banana Seat has your Q at Pheonix (Bond Park)
  • 2f2f lunch today at noon, Societa in RTP
  • Yahoo is back and safe
  • M4L, Shout out to the regular HIM that are making the trip to Bergdaw (sp?) – Encourage more of that from all PAX.

T-Claps (Recognition):  Thanks all for the great week in Carpex.  YHC completed a 5 pack in your beautiful region.  Terrific Hosts, putting 5-stars in Yelp, I’ve LIKED your FB page

Prayer:

  • Disco Duck is moving mom into a retirement home.  Prayers for a smooth transition.
  • Meatloaf’s 2.0 is heading back to college
  • Prayers for Chicken Little’s brother or friend.  No details but he needs your prayers.
  • Service men/women
  • South Wake’s own, Walaby
  • UTI prayed that Carpex might actually “bring it” next week… I guess we’ll see… 😀

How could I forget?!!

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FNGs: 1 But Shredder asked we save his naming until Groupounder – Colt45
Warm Up: Standard ShamWow! U-Turn: SSH, Frankenstein, Imperial, Hillbilly, Daisy Picker
The Workout: The U!
Mary: Nope
Announcements:
T-Claps (Recognition): Nemo, Maybelline, Skidmark – 4 Mile EC in the rain and cold!
Prayer: YHC took us out