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RESPECT to 50

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Another day in Paradise…City that is. 13 total PAX showed up to get stronger in a drizzling gloom this morning. We lost one about mid-workout due to some health concerns. Flag was planted, speaker was hidden, no FNG’s. Let the party begin!

Fartsack: ShamWow! (late scratch)
Double Fartsack: Crosby (EC + HC)

Warm up:
Run up to top parking area near tennis courts. Carioca, both sides.
Smurf Jacks x20 IC
Windmills x10 IC
Bat Wings x20 IC (4 sets)
Daisy Pickers x10 IC

The Thing:
Partner Up
Miyagi Merkins x20 (Always look eye) – head up for better form

Mosey over to parking spaces near restrooms
Wheelbarrow the parking lines with 5 merkins at each corner facing the same direction, switch partners, Rinse and Repeat

Mosey over to short wall at top of ramp
P1 – Box jumps x15
P2 – Monkey Humpers x15 IC

BTTW Beast Mode – shoulder taps on 1 & 2, vertical shoulder press on 3 & 4 x10 IC

Side step squats down the ramp. Sumo squat then tight squat alternating about 20 yds, lunge about 20 yds, then run to bottom of the ramp.

At the bottom of ramp. Contra burpees (add 1 merkin each rep) x10 (45 total merkins)

Ramp suicides. 4 cones. Run to 1st, run back, run to 2nd, run back, etc… squat hold for 6 when done at bottom

Mosey to lower parking area
Nipplers x10 IC
Right leg up nipplers x10 IC
Left leg up nipplers x10 IC
Hand release merkins x10 IC
All with no break, stay in plank
Mosey back to bball court

MARY: 6 mins 47 secs of Mary (Length of Paradise City song by GnR)

Start at the beat drop
Freddy Mercury x28 IC
Stop at first whistle blow

Start at singing
American hammers x15 IC
Stop at course

Start at guitar riff
Box Cutters x18 IC
End at course

Start at “So Run”
LBC’s x29 IC
End at drum roll

2 min warning, all IC double time, start at fast part
Homer to marge x20
LSF x20
Pickle pounders x20

Talked about RESPECT factor. Men that are over 50 doing in F3 should be an inspiration to the younger guys. For me to even think about doing F3 for another 10+ yrs and reach 50 would be a challenge. Use these men to lean on. They have been around the block a few more times and can share wisdom to all of us. Hats off to you guys!

Name-O-Rama

Announcements:
See FB and Slack today for updates, Fritter Foundation should have big induction this Friday (especially since M4L is paying)

Prayers:
Shredder should get results today, Crab Legs and those battling ALS, all of our marriages (V-Day this Thursday)

Thanks to Skidmark for accepting my Q request at PC. I hope everyone enjoyed the new stuff and the Mary session left you pumped up for the day. It’s great to see so many new PAX there. Blessed that I could lead this morning.

BS Out!

Red Barchetta

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24 at a warmer than usual early Feb edition of Disney as YHC returned as guest Q to bring back a popular workout from last year, and straight out of the F3 exicon, The Red Barchetta.  Named after a classic song by Canadian rock legends Rush, the workout is meant to get he heart rate up and keep moving.  The song, by the way, is based on an excellent short story about a time in the future when we have “motor laws” making it illegal to go joy riding in a classic sports car.  A young man gets his uncles red barchetta out from storage in a barn and heads out on the open road, through the mountains.

5 on EC Nemo, Deadbolt, Warbucks, Lipstick and Pikachu

Warm Up: Quick jog around the field, standard round of w/u exercises in the lot with a built in preview of the sequence of exercises in the main event.
The Workout: Mosey to field, take spot on the line.  100 yard dash, 100 IC SSH, 100 yard jog back.  75 yard dash, 75 IC Mt Climbers, 75 yard jog back.  50 yard dash, 50 IC LBCs, 50 yard jog back.  25 yard dash, 25 Merkins, 25 yard jog back.  10 yard dash, 10 burpees OYO, 10 yard jog back.  Took a lap around the field to cap it off.
Mary: Quick sets of standard mary exercises, keeping the heart rate going (we moved fast)
Announcements: Check your facebook and slack – lots going on
Prayer: Moby’s dad, Crableg’s friend, took a silent 10 count for unspoken and YHC took us out.

Great effort by all who posted,  That’s a deceptively challenging workout and everyone just kept moving.  Honor to lead, as always.

Surf’s Up – Cletus 2-8-19

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Fresh off a week in Costa Rica, I (Yogurt) mimicked surfing in this arm-intensive workout.

Warm Up: Mosey around Hunt Center to front parking lot; SSH 25x; Arm circles 10f/10b; 5 burpees OYO

Mosey to tennis courts. Local surfers would stretch before hopping in the water. Leg stretches: Flat on back, knees up to 45 degrees, left ankle to right knee, gently pull left knee toward right shoulder, feel in the buttocks. Opposite side too.

Star stretch: flat on back, arms extended overhead, left knee up to 45 degrees, drop left knee over right, extend. Simultaneously, reach left arm out to left. From above, you are forming a plus sign. Opposite side too.

The Workout: Mosey to softball field, right field foul line. Got our bearings in the darkness with a quick wheelbarrow out to hula hoops. Switch partners and back.

Workout mimicked paddling out and surfing in. When paddling out, often you have to sprint. You must hammer to make it past the breakers and into the lineup.

Workout: Elevens with squats and Catalina wine chillers. On shore side, squats. Sprint to paddle out. While in the lineup, Catalina wine chillers. Catch a wave and ride it in! Rinse and repeat with Elevens as count.

Mosey to dirt parking lot to ride the tides. How many tides are in a day? Typically four–high, low, high, low

From greenway (low tide side), run to paved driveway (high tide side): 12 Merkins to represent high tide at 12 o’clock; run back down to greenway (low tide side), 6 Merkins to represent low tide at 6 o’clock. Rinse and repeat until we did a couple of days’ worth of tides.

Mary: Mosey to tennis courts. Ab work: Hammock without the hammock 20x; Superman arms to side 15x, arms overhead 15x. Pickle pounders 20x. Low slow flutter 20x. Box cutters 15x.
Announcements: Long a** run Saturday, see FB or Blue Hen for details

January Breathtaker: Over $1,000, tons of clothes, and workout participation for Healing Transitions

February Breathtaker: ALS. 2/9/19 Bid goes to “Men from Fuquay,” bidding $500 goes to Gump
Prayer: Shredder knee injury, Moby’s dad

Welcome FNG Edgar, who is now F3 E squared!

Mt. Kiliman Springs

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Warm Up: 5 Burpees OYO because we needed to get the blood flowing.  SSH x 25; calf and arm stretching, Monkey Humpers x10
The Workout: YHC gave no clear direction on what was about to happen and just asked the PAX to follow him.  Began Mosey to leave Ting Park. Stopped at Red light for Diamond Merkins x10, then continued with 65% up hill to Dominos. 10 Burpees OYO at Dominos while PAX came in.  Half Marathon Pace down Crossway to neighborhood Pool, Pickle Pounders x15.  Continued down Crossway with a 10k pace to next stop sign and prison yard squats x10.  First hill of crossway was spotted and YHC went over a few fundamentals of running up hills.  60% up first hill and squat hold for the six.  YHC then discussed technique for running down hills and we moseyed 70% downhill and then 50% up next hill and met at the top of creekvista.  Pax was then introduced to Mt. Kiliman Springs.  YHC gave direction to 60% downhill and 70% backup hill using the fundamentals we just discussed around running hills.  10 burpees OYO at the top.  Rinse and Repeat with 60%/70% flip flopped and pickle pounders x15 at top.  PAX then started a recovery run back towards Main St. with stopping points at the stop signs.  Pax was soon to discover we lost Nemo and a search party was released to “Find Nemo” Thanks Banana Seat, 187 and UTI for heading back.  Rest of PAX continued down Crossway back to Dominos and Squat hold for the six.  YHC then told PAX to 1K Pace down his favorite stretch in Holly Springs back to Ting Park.  Once at Ting we did a quick uphill to the Stadium and back to the lot for COT.

 

Was a pleasure leading you Strong Men this morning and I hope you all had as much fun as I did! Let’s go concur the day!

Announcements: Long ASS ATT run this Saturday
Prayer: Shredder (were pulling for you brother and hoping for no surgery), Our Brother Crablegs and all those battling ALS

One More Hill to Climb..

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Here it is, Super Bowl Sunday. 5 PAX arrived to Womble parking lot, but only one showing support for one of the teams playing today. YHC took PAX for a loop around the soccer fields with intermittent exercises to begin a Super Bowl inspired warm-up that went a little like this…

Warm Up: Mosey’d to the picnic shelter and circled up for SSH x 9. On the jog to the second corner Lipstick inquired with YHC as to who wears #9 on the Patriots, knowing that last week was a #12 count in honor of the GOAT. Informed him that it was not a jersey number, but the 9 count was in honor of the GOAT’s participation in an astounding 9 Super Bowls. Arrived at the second station and performed Squats x9. This was then met with Brady-bashing mumblechatter amongst both Nemo and Lipstick. Something about prison squats in honor of Brady who should be in jail for all of the illegal things he has done in his career-ie: SpyGate, DeflateGate, etc.. (The struggle is ‘real’ for Bills fans). Proceeded to the third corner for Imperial Walkers x9. Final jog to the 4th corner for a set of 12 Hillbillies (just for Lipstick). Butt Kickers to the base of the main picnic shelter with alternating lunge walks to the main parking lot. Squat hold for instruction on the morning route

The Workout: YHC instructed the PAX on a paved hill route that would take them down Stinson, right on Bass Lake Road. They would then head toward Bass Lake, but take a left onto Salem Ridge and then left onto Linksland. Once through Linksland, they would then proceed left onto Holly Springs Road with a left at the Lowe’s back onto Bass Lake. From there, they would have one more hill to climb as they would proceed up Earp Street and then a left onto Raleigh as they head back to Womble. Noted that this may leave them 3/4 mi short, so if they don’t pick up the extra mileage in picking up the 6, they can proceed in doing a figure 8 around the fields while waiting for the extra PAX to finish.

PAX proceed along the route with Forceps on bike, which was key this morning as YHC cramped up at mile 2 and helped with communication between the lead PAX and YHC who was the 6 this morning. Shout out to Lipstick and Bobby Dall who performed 2 circle backs for the six- 1. Up Bass Lake before Salem Ridge and 2. Another at Salem Ridge before Linksland. On Linksland, Forceps circled back for YHC and help push me up Holly Springs Rd. back onto a modified route to Stinson to cut the mileage and allow time to meet up with PAX to conduct COT. Great mumblechatter along the way and appreciated the fellowship. As YHC approached Womble, Lipstick, Bobby Dall, and Nemo had finshed\finishing up their figure 8 loop. As we completed our loops, Darby and Farva were finishing up a 6 mi Ruck. Nice work, fellas!

Then made it back to the shelter and connected with Brexit and Bernie, who had just completed a dozen miles before 8. Lots of solid posts this morning, however, nothing solid about Brexit’s short-ripper gas cloud as PAX exchanged mumblechatter and performed cool down stretches OYO.

Mary: Various cool down stretches oyo.

Announcements: Run Ranger Run this month, Long Ass Run next week

Prayer: Brexit who has been battling headaches. Those playing in tonight’s Super Bowl game to keep everyone safe and injury free. Those participating in Super Bowl parties this evening, that they make the right decisions and drink responsibly and ensure everyone is safe on the roads.

R4TJ: Running on the Little Dipper

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9 PAX arrived at Ting this morning for a below freezing run in the gloom.  2 of 9 (Peeping Tom and Straight Cash) went for EC early and caught an extra mile for their efforts.

Warm Up: Frankenstein Kicks, Windmills, High Knees, It’s cold – let’s roll

The Workout: Pre-blast mumblechatter led to the reveal of the route which was dubbed “The Little Dipper” by Crosby.  Crosby had HC’d but late last night reported he would likely be a no-show.  Luckily for him Dawgpound took a liking to the name and insisted that we adopt it despite the fact that it was given by a #fartsacker.  (Crosby I kid man – I know you would have been there if you could).  So…  We ran the Little Dipper which is fitting as I believe this route was introduced last month and the backblast followed a space exploration theme.  (It all comes together in the end I suppose).  Reread that awesomeness here – https://f3southwake.com/2018/12/26/space-the-final-frontier-these-are-the-voyages-of-the-starship-r4tj/

Lipstick apparently found a very clean and well outfitted John to meet his needs.  Unfortunately, he tells us he did not leave it as he found it…

The Little Dipper is a 5 mile route that starts at Ting, heads down Main past City Hall, cuts through to Stinson past Womble, Left onto Bass Lake, Left on Holly Springs Rd, and right back onto Main.  The run ends where it started at Ting.

Mary:  Her again!?  I thought I gave her a fake number…

Announcements:

  • Krispy Kreme is on.  Raleigh and Carpex are recruiting for an even bigger dumber challenge so look that up if you are interested 🙂
  • Big Ass Run and other re-occurring topics for announcements can be found on your social media platform of choice.

Prayer:  Silent prayers this morning.

I’ve never seen lights worn like that

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Wow. I’ve said it before and I’ll say it again, South Wake loves virgins…Q’s that is. 30 Pax posted for a virgin Q this morning by Aquaman.

The amount of Pax that posted at EC was incredible too. I’ll try to get them all: UTI, Pablo, Lipstick, Crosby, Gumby, Dawgpound, Deadbolt, Double Doink, Slide Rule, Cowboy, Nemo, Peeping Tom, Mookie, , Wiggly, Skidmark (again sorry if I forgot anyone)

New light vests should come with instruction on how to put it on. Said pax had the lights somewhere down around his groin area and through his legs. I think there was some concern with it not staying on his shoulders.

Welcome FNG Boogie

Warm Up: Slight mosey to the bottom of the ramp for SSH x 21, IW x 10, Hillbillies x 10, Fozio Arm Circles forward and reverse, Chinooks, seal claps and over head claps at 10 cc
The Workout: 3 groups of 10 for Indian runs. At each corner do 5 merkins, 10 pickle pounders , 15 LBCs, 20 Hillbilly Squats. Try for 3 loops. Also add in 2 double merkin burpees every time the first pax in the line got back to the front.
Mary: Skidmark led Mary for 30 cc Freddy Mercury’s, 15 cc Boxcutters, Protractors, and finish with some plank hold exercise
Announcements: See announcements on Slack and FB. CSAUP long ass run 2/9 start from New Hill on ATT. Valentines Day challenge. Phones and devices away from 6-8.
Prayer: Several prayer requests, Brexit’s MRI, an aunt’s funeral on saturday (sorry can’t remember right now who it was)

5 PAX for GOAT warm-up, 6 Miles of ‘Yo Momma’, and a 2nd F

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Rolled into Womble 10 minutes before start. Skies were clear and the air was a brisk 27 degrees. Shovel flag planted. Perfect ingredients to start YHC’s favorite day of the week. Four additional PAX rolled in determined to hold me accountable and ensure we’d get our 6 miles and a sunrise together.

Warm Up: YHC decided to augment the warm up this morning due to the dip in temperature and to rule out any additional layers that would be needed prior to the run. Did a full loop around the soccer fields with GOAT (12-Count) cadenced exercises at the 4 corners of the loop. First corner-Side Straddle Hops, Second corner-Imperial Walkers, Third corner- Hillbillies, Forth corner-Squats.  PAX then performed butt kickers and Frankensteins back to the parking lot. While in squat hold, YHC explained the morning route-Standard route, counterclockwise around Bass Lake with the back door Sugg Farm trail exit back to Womble.

The Workout: Finally, a Sunday morning void of rain, snow, and muddy trails. Nothing but hard pavement and frozen trails this morning. PAX made their way down the greenway with Lipstick and Bobby Dall leading the way and picking up the six at periodic points along the trail. Dauber, Forceps, and YHC  paced shortly behind while exchanging some quality mumblechatter. YHC shared a proud parental moment of the week by relaying that my youngest has an uncanny ability to deliver quality on-point ‘Yo Momma’ jokes. This was brought to light earlier this week when her coaches explained to my M that she had them rolling all week with her hidden talent. Still not sure whether to be embarrassed or to laugh, but leaning towards the latter. This conversation then triggered several additional ‘Yo Momma’ classics along the trail. As we rounded the first bend along the trail, Forceps felt some pain (or maybe it was the jokes) and decided against the hills, so he and Dauber proceeded back to the greenway and would meet them back for COT.  YHC proceeded forward and caught back up with Lipstick and Bobby Dall, who had ventured back to pick up the six. PAX moved to the Sugg Trail, where Lipstick gave Bobby Dall and I a preview of BRR and a lesson on ‘handling’ a hill. Sprinting up the hill, Lipstick continued a strong pace beyond a glow of yellow ahead. The silhouette was familiar in the distance and as the yellow approached closer, we discovered it was Brexit, who was fresh off 11-miles of his own (great work!). Had a quick chat and ventured down the home stretch..

PAX proceeded back to Womble the long way around the baseball fields and circled up for some stretches.

Mary: Good Mornings X12, Right over Left X10 (2 additional for former Patriot\Bills player- Doug Flutie), Left over Right x10 (2 additional for Flutie). *Discovered on the run Lipstick is a Bills fan. Pigeon Stretches Right X12\Left X12, Cobra Stretch x12, Downward Dog x12, Michael Phelps to close it out.

Announcements: LAR (Long Ass Run) in a few weeks (2/9), can bike or run, 2nd F after. Shout out to Dauber’s daughter who made State- running healthy and shaving time off her current runs. 2nd-F at Dunkin Donuts for all 5 PAX- where we were later met by Slide Rule and his 2.0-Julius.

Prayer: Continued health for PAX, those experiencing marital issues, and additional prayers for family members with illness.

Does anyone know a good Gastroenterologist?

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Warm Up: Stretching, Frankensteins, Monkey Humpers, Quick loop around Ting
The Workout:  2x Hill Repeats up big hill on Bridgewater @ 70% up and cool down on downhill; Pick up the Six and head to back of Bridgewater to Powerline Sprint.  1x Powerline Sprint @ 85%; cool down jog back to Ting 4.5 Miles total

Announcements: See Announcements on FB or Slack
Prayer: Crablegs, Beufort, Construction accident in North Raleigh

10 Rounds with Tyson at Purple Cobra

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12 #HIM took the Red Pill on this 18 degree morning in January.  YHC had seen the calling for a site Q – so I figured it was about time to dust off the old Wenky and lead a workout.  I wanted to bring back an “old school” workout that I remember well.  I also wanted to stick to one of my Q goals and always strive for “accountability partners”

Today’s workout would also try to integrate the sales trailer at Planet Fitness and the aroma of Bacon from the newly Opened “Eggs up” restaurant.  Both we successful.  Also – M4l showed up in his Maverick Costume and Banana Seat showed up as a pink bunny.  I love you guys!

Warm Up:  5:30 on the dot.  No FNGs.  No Shovel Flag (my fault) and we were off.  Short mosey over to the freshly paved parking anchored by the Sad Clown haven of Planet Fitness.  They have a trailer on site filled to the brim with $1 bills from sad clowns looking for a quick and easy remedy to the POGO 40 (look it up).  We circled up for some warmups – we need it

  • SSH x 20
  • Good Mornings x 15
  • Lipstick showed up late
  • Burpees x 5 OYO
  • Fazio Arm Circles 10F + 10R

The Workout:  This morning we would do “10 Rounds with Tyson”.  Five cones were set up in the corners and mid point of a 0.25 mile loop around the parking lot.  The asphalt still smelled like a combination of wet paint, butchers market signature tips and the bacon cooking at Eggs Up.  The workout would include stops at each pain station in the loop.  At each stop, the Pax would perform the exercise (15 reps) and move on.  Pax broke in to groups of 2 with accountability partners.  The exercises included:

  • Lap 1:   Merkins x 15       (75 total)
  • Lap 2:  Prisoner Squats x 15      (75 total)
  • Lap 3: Wide Grip Merkins x15      (75 total)
  • Lap 4:  LBC x 15    (75 total)
  • Lap 5:  Diamons Merkins x 15    (75 total)
  • Lap 6:  Star Jumps x 15     (75 total)
  • Lap 7:  WW2 Situps x 15     (75 total)
  • Lap 8:  Hand Release Merkins x 15   (75 total)
  • Lap 9:  Freddy Mercury x15   (75 total)
  • Lap 10:  Burpees x 15     (75 total)

I don’t think that any accountability partner group made it all ten rounds – which is normally the case for this workout over a span of 45 minutes.  With 5 minutes to spare – we picked up the cones and headed back to COT.

Mary:  Not much time but we did

  • Low slow flutter x 20
  • Times up!

Announcements:  Announcements on Slack and Facebook.
Prayer:  Unspoken, Crablegs, Police officers and first responders, those suffering from Cancer

YHC took us out in prayer

It is always an honor to lead you men.  You all continue to inspire me and I am honored to know you all!

DB