UTI caught the Crazy Time bug from Lipstick and joined us for the last Crazy Time Murph for a while. Beginning in 2019 Crazy Time will morph into a pre-set workout changing monthly. It will be murph-like (set running and exercise counts done OYO) but will change every month. The year of the Murph is over – your weekly Murph needs can still be met through Tea Time on Monday nights.
Warm Up:
1 Mile run The Workout:
100 Pull Ups
200 Merkins
300 Squats Mary:
Pax went off to EC/their own workouts Announcements: N/A Prayer: N/A
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Pikachuhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPikachu2018-12-28 05:15:092019-02-15 10:53:39UTI Joins Crazy Time – The Last Murph
14 months as Disney Site Q came to an end on a perfect late Dec morning with a true baker’s dozen and a strong showing of 8 on EC. It’s been an honor to be on Q and I appreciate all the #HIM who supported me, put in the work, and stepped up top lead. I look forward to guest Q’ing sites around South Wake in 2019.
Warm Up: Regular jog around fields, circle up for variety of standard exercises. On the jog to circle up again beyond the half pipe and we did a burnout of Fazio Arm Circles. The Workout: On the jog to the lower lot we set up on the benches for sets as follows, all on the 15 IC or cadence: tempo dips, plank hold, shoulder taps, low slow flutter, SSH. Set up for Indian Run all the way to The Abyss – keeping it clean and in line, with the exception of a drop out to make a special visit to the woods. Set up in 2 groups for spacing. Stayed with the groups and at the top we did 10 squat star jumps, at the bottom 15 merkins. 5 rounds total. On the jog back to the start. Mary: Quick 3 rounds of LBCs, Homer to Marge and Pickle Pounders Announcements: Lots of new activity in 2019 – Post challenge, breathtaker, Q swap, 3rd F Q Source, new HS race this spring 8k and 16k Prayer: Ausphart (who was named at Disney) in his recovery, Double D and his family, Crablegs, silent 10 count for unspoken and YHC took us out
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Nemohttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngNemo2018-12-28 01:36:592019-03-14 09:15:02Nemo’s Last Stand
EC: YHC woke up early and had enough time to squeeze in 2-miles on the typical EC route from Ting. This EC wasn’t scheduled, announced, or intended but it happened. Since it wasn’t advertised YHC ran alone.
Warm Up: Stretching the appropriate parts related to running for a john – Ankle Grabbers (straight down, R-over-L, L-over-R), Downward Dog, and closed it out with that yoga pose that I dont know the name of but like alot… You know the one where you start in a Downward Dog then bring your leg forward towards the same hand then kick your foot towards the opposite hand. You know… that one 🙂
The Workout: The crew assembled for their exploration of “The Gloom”, we discussed our options checking in on everyone’s goals and paces. The course was charted for a run from Ting to Womble utilizing the well marked and charted “Main Street” vector. Cowboy, as his name implies, went it alone but promised to re-join us by the end of the mission.
As we neared the government offices of this strange and cold universe one of our commanding officers, Lipstick, was drawn into this strange blue box as if by a tractor beam. The crew continued on into semi-uncharted territory for the S.S. R4TJ, passing Womble and heading towards “Bass Lake Road”. Our technical officer, Yogurt, was troubled by the disappearance of Lipstick and circled back to find him. Our mission became more dire as we seemed to be pushed downward by some additional gravitational pull on this new vector. The trek up “Bass Lake” felt as though it was up-hill with no end in site.
We found relief with a new set of coordinates back towards the better known “Main Street” but we had to push forward through “Holly Springs Road”. It was on this route that we came across our comrade Bernie on what appeared to be a solo mission. We bid him good luck as he headed into the uncharted territory that we were just about to escape. In nearly the same instant, Lipstick appeared, he had freed himself from the mysterious blue box. It must not have been a horrible event – he looked quite relieved.
Back onto “Main Street” we were nearly home. Soon enough we were back at Ting. Mission Accomplished.
Mary: Who is this “Mary” you speak of?
Announcements:
Dec 29 – Heartbreak Soulcrusher Challenge – see Boy George. Potential for a modified U-Turn
Jan 1? – Mumblechatter about a New Years Day convergence, I’ll reach out to Peeping Tom to see if we can get some details.
Week of Jan 7 – Q-Source begins, check out the post from Slide Rule aka Corey Winton for details. Slack or Facebook.
Prayer: Stay safe between now and the new year. Keep Posting!!!
https://i0.wp.com/f3southwake.com/wp-content/uploads/2018/12/898480.jpg?fit=746%2C448&ssl=1448746UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2018-12-26 15:18:392018-12-26 15:18:39Space: the final frontier. These are the voyages of the starship R4TJ
Warm Up: Normal Stretching and a few Monkey Humpers The Workout: Groups of 4 for Indian Run/Merkin repeats around Ting Park Loop. Last Person in Indian run drops down for 4 merkins and then sprints to front. Repeat around Ting Loop until Q says to end.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Lipstickhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngLipstick2018-12-26 12:37:292018-12-26 12:37:29Up for something new?
The Q welcomed the two FNG’s (Tailpipe and Homie) to the group, short disclaimer, and then it was time to get moving. After a few up and down running the hill near the basketball court the PAX were lead to the Salmander HSHM Finish line ramp.
Boat Canoe X 20 (Fan Favorite)
Little Baby SSH X 20 (The old Q had some low mumble chatter about winging the Q… c’mon man you know better)
Good mornings X 20
Merkins X 20
The Workout:
From the bottom of the ramp broad jump burpees were called out. An audible was called to stop half way and run up to the top of the ramp. Plank hold for the six and we were off to the wall. People’s chair Indian run for one round and then a group run down to the basketball courts.
Everyone got in groups of three while the Q ran to get a glow soccer ball out from the bush it was hidden in prior to the start of the fun. When Q’ing I enjoy trying out new things. Crab soccer was a success and the PAX has enjoyed Ultimate Frisbee so Glow Basketball made sense to introduce. The PAX dived into three groups. Group one would run around Ting park. Stopping at the bottom of the ramp for 10 burpees, top of the ramp 20 merkins, and top corner 10 more burpees before returning to the courts. The other two faced off on an intense game of Glow Ball. Rules: Double full court (either basket on each side counted), no dribbling or running with the ball, if the ball hit the ground, everyone did a merkin and the other team got the ball, if a team scores, the other team had to do a burpee (there were not many scores).
Observations from Glow Basketball: 1. The Southwake Pax have very limited basketball abilities 2. Dawgpound brings the intesity just like Ultimate 3. The SouthWake Pax can’t jump 4. Playing basketball in the dark makes it very difficult to know what team you are on 5. Emeril should stick to hockey.
After each group did their run around Ting park that was a wrap with 10 minutes for Mary and COT.
Mary:
6 inch leg hold (10 count) right into 33 inch leg hold (10 count) right into 45 inch leg hold right into American Hammers (10 count) right into Freddie Mercury (10 count) right into boat canoe (10 count).
Announcements: Prayer:
It is always an honor to lead this group. Prayers were lifted for CrabLegs, Ausfart, and those unspoken.
The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).
12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit) 11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11) 10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10) 9 years’ probation – 9 prisoner squats – self explanatory (3×9) 8 table dancers – 8 pickle pounders – self explanatory (3×8)
No time for the following 7 day of Christmas: 7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs) 6 cans of Spam – 6 crunches 5 flanel shirts – hand release merkins 4 big mud tires – 4 IC Freddie Mercuries 3 shotgun shells – 3 star jumps 2 huntin’ dawgs – 2 downward dogs And some parts to a Mustang G.T. – 12 merkins just because parts is parts
Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.
Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.
Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.
Redneck 12 Days of Christmas
https://i0.wp.com/f3southwake.com/wp-content/uploads/2018/12/12-Days-o-Christmas.jpg?fit=1000%2C750&ssl=17501000Yogurthttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngYogurt2018-12-14 16:14:312019-03-14 09:21:0412 Days of Christmas, Foxworthy Style
Lipstick became the latest crazy to join YHC for a pre-workout workout on this fateful day. Standard Murph was in play with just a 0.5 mile warmup as some injury recovery was still going on.
Warm Up:
0.5 mile run – one lap of soccer fields The Workout:
100 Pull Ups
200 Merkins
300 Squats Mary:
None – we rushed off to EC running & yoga
Announcements: N/A Prayer: N/A
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Pikachuhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPikachu2018-12-14 05:15:142019-02-15 11:16:26Lipstick Joins Crazy Time
Warm Up: Side Straddle Hops, Frankensteins, Right over left, Reverse, Burpees for the late ones
The Workout: We decided to play it safe and stay on the well lit streets so we could see the ice. Following Main St down to the carwash near townhall and continuing on to Womble. Everyone was told to set the distance to OYO. Some turned at the carwash, others at Hunt, and some folks took a spin around the park before heading back. The Q (YHC) went back for the “six” from the carwash to make sure everyone knew the turning spots for 3 vs 5 miles.
There was a john stop attempted but there was a paper supply issue…
Mary: Nope
Announcements: Check your social media outlet of choice for more detail.
Welcome FNG Anchovy – Thanks LED for bringing him out!
CSAUP on Saturday
XMas party at M4Ls
Suggly Sweater
Pac-Man leading the charge to see more Twitter action from South Wake. Talk to him about what he is posting and get out there
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2018-12-12 16:42:532019-02-15 15:59:03R4TJ: ♪ ♫ I got the – there ain’t no paper in the john – blues ♪ ♫
It was great to see 11 PAX on this sub freezing but dry morning. A few even came up from FV to see what Purple Cobra is all about!
Warm Up: The new usual lap, dodging the Xmas trees, around the AO and up the Cobra Sunrise Strava segment and back to the flag for the following:
Monkey Humpers ICx15
Imperial Walkers ICx15
Hillbillies ICx15
Frankenstein Kicks ICx15
The Workout: We started by moseying over to the Wall behind the Dollar Tree/General/Whatever store. At the wall we partnered up.
Partner 1: BTTW
Partner 2: WWIIs x15
switch and then changed the ab exercise to Boat Canoes followed by LBCs
Mosey to PNC bank lot next door. Since we were at the bank we did ATMs
10 Alternating Shoulder Tap Merkins
10 Tempo Merkins
10 Merkins
followed by a lap around the bank and through the ATM line. Repeat x3
Mosey back over to the front lot of Dollar store where we did Ascending Curb Crawl
BC to otherside 1 Derkin, BC back 2 Derkins, at 4 Derkins we modified to lunges and went up to 13 Derkins with a few PAX going to 15!
Mosey back to the flag. Mary: Pickle Pounders ICx15, Box Cutters ICx15, Turkish Gettups OYOx10
Announcements: CSAUP is THIS Saturday
Prayer: A lot of prayers went out today with several PAX having been injured with long roads to recovery ahead. Lipstick took us out.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Peeping Tomhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPeeping Tom2018-12-11 14:08:422018-12-11 14:08:49ATMs at the Bank
Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman The Workout: 3-5 mile route options Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂
Announcements: Xmas Party Dec. 15 @ M4L Basement Prayer: Lots of unspoken prayers
