Tag Archive for: Lipsync

It’s Hot. Damn Hot.

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May 29, 2019 / Thunder / QIC: Doc

PAX:  Lipsync, Kubota, Dusty [Expected but missing: Dauber due to concern over large pre-Thunder meal and potential Merlot, Crosby as an HC no-show and John Deere who got waylaid at work]

Three brave souls showed up for Doc’s one year anniversary, 99 degree heat index Q at Thunder.  It was hot.  How hot?  It was so hot that….
Chickens were laying omelettes
Squirrels were fanning their nuts
Trees were whistling for the dogs
Dick Cheney waterboarded himself
(I could go on all day men – Google has pages of this stuff….)

FNGs: None

EC: Lipsync (2 mi), Dusty (1 mi)

Warm Up: 21 (SSH cadence count to 2, then silently to 21.  All PAX must end at the same time exactly or count starts again); the daisy picker; shoulder burn: Annie’s (merkin followed by plank with right hand scrubbing the floor, then merkin into plank with left hand scrubbing the floor X 5 each side), straight into arm circles, flapping bird, seal claps X 10 IC each.  Grab some water and mosey to amphitheater.

The Workout: Grab a medium rock and head to amphiteater for ALARMs (Arm, Leg, Abs, R-exercise, M-exercise).  Shoulder press with rock, lunge with rock, big boy situp with rock, rut-rohs with rock, merkins (one hand on rock) X 10 each exercise, repeat at 9, 8, 7…..1.  Recover on the curls-for-the-girls at 7 and 3 and a sip of water at 5 and 1.

Headed to the parking lot for Apple Turnovers/Hot Apple Turnovers: Bear crawl three spaces, then flip to crab walk for three spaces; rinse and repeat (and rinse and repeat).  At the end go back but crawl bear three spaces then reverse crab walk three spaces.

It was about this point that YHC was so overjoyed to have other PAX with him (confused? see “The Lonely Virgin” Ground Pounder Q) that he noticed hearts floating up from Kubota’s head and a unicorn-covered rainbow connecting Lipsync and Dusty!! Every color imaginable swirling around the PAX until……no….no, actually this could just be the edge of heat stroke.  Time for a quick water break.

After rehydrating PAX circled up for some curls for the girls and tricep presses X 10 each, changing rocks as we moved around the circle.  Returned the rocks and headed back for Mary.

Mary:  Hurricane Hoedown (in honor of the Canes and their unceremonious and premature exit from the SC Playoffs) on the edge of the cement at the amphitheater.  Flutter kick IC as follows: 7 seated with arms raised, 7 seated with hands behind back, 7 laying high, 7 laying low.  No break in between.  Completed 7,5,3,1.  Then plank-o-rama including WWIIs (x10), picklepounders (x10), homer-to-marge (x1o) and some stretching.

Announcements:  Lipsync made an extremely important and highly relevant announcement, which the sun promptly baked directly out of YHC’s short-term memory (sorry Lipsync)

Square of Trust: ‘Grace and Gratitude’: Doc read some words of wisdom then gathered for a moment of silence.  PAX invited to express requests for grace or expressions of gratitude as they desired.  Gratitude for service members, family, friends, F3 brotherhood.  Amen.

This has been a great year for me.  Man hug to this F3 brotherhood that has become a huge part of my life.  Aye!

Two Year Anniversary at the Nut: Co-Qs Dauber and Flanigan

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FNGs. none

Warm Up:  Dauber led PAX for a quick jog circling up in the parking lot for the following warm-up exercises:  25 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Imperial Walkers; 10 T-claps; 10 Seal-claps;  Static Arm stretching (L/R, behind the back).  PAX without kettle bells Mosey to the rock pile for medium sized rock (overachiever Breach picked up an XL one).  PAX held plank, rotating R arm and L arm up, until all PAX circled up for the main event led by co-Q, Flanigan.

The Workout:  Flanigan reminisced about one of his early Qs, researching F3 lexicon and coming across a routine called “blackjack”.  PAX lined up at the start of the parking lot with their rock/kettlebell.  Executed one wonder bra.  Lunged to the next bumpout in the parking lot and began the second portion of blackjack with 20 merkins (1+20=21).  Lunged back to the start.  Increased wonderbra rep to two.  Lunged back to the bumpout for 19 merkins.  Get the idea?  Lunges, (a.k.a. Rest period) was changed to a quick jog after about 8-9 rotations in fear of not completing the full blackjack by 6:15 am.  Lots of sweating and mumble chatter (merkins done for the week after this workout).  In all, 210 merkins and 210 wonder-bras were completed.  (20!). Shoulders on fire!    Flanigan was not done.  He grabbed a parachute (BRR Training – new in Box) from his SUV and had PAX taking turns jogging to the end of the parking up the hill and then deploying the chute while sprinting back to line of PAX.  PAX executed curls while watching running man with chute.  Due to time constraints, not all PAX got a chance to try the chute.  (some brave souls stayed post AO trying out the attached chute).  Lots of drag for sure.

Mary:  Dauber took over the reigns from Flanigan and had PAX get on their six for some core and began performing H2M.  More PAX joined in after returning their rocks.  PAX performed 10 additional H2M (right leg, left leg up); 10 Box cutters, 10 low-slow flutters.  Have a nice day!

Announcements:  Support PAX running Quay or completing local Tri this Saturday if you are not participating in these two events; (good luck to those brothers running, swimming, biking); Dads/2.0 workout delayed one week; H1N1 one year anniversary at PT tomorrow; see other announcements on social media.  Nice job Abe wearing Breathtaker.

T-Claps (Recognition):  These two studs:  Dauber and Flanigan. Congratulations on two years with F3!


Prayer:  Dauber took us out.  Prayers for injured PAX.  Silent/unspoken.

 

Thank you for the opportunity to lead you men.  An honor.   -Flanigan and Dauber.

Peeping Tom’s 1 Year Anniversary

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YHC rolled up to the AO only to see a Carpex flag planted in the ground.  A few SW PAX rolled in after a double down at U Turn.  At 0730 YHCs anny Q was underway!

FNGs: 0
Warm Up: Jog to “color wheel area” behind HS Elem for the following:

Good Mornings (SW Style) ICx10

The Windmill ICx15

Imperial Walkers ICx20

Merkins x30

Mountain Climbers ICx20

The Workout: Mosey to a one way circle nearby.  Bear crawls around then 20 squats, repeato.

Mosey over to the front of Lowes Foods parking lot.  Island suicides with 5 Turkish getups at each island.

Mosey around behind Lowes Foods stopping at the side wall for BTTW 10 count down the line, PC 10 count down the line, Australian MC ICx10.

Mosey past the hot garbage around back down HS Rd pausing for pickle pounders and Catalina wine makers.

Stop at rock pile.  Rotating rocks between ICx10 exercises of Curls, extensions, overhead presses, and rut rows.

Mosey to flag.

Mary: Each PAX called a 15 IC exercise
Announcements: Ultimate Frisbee at Mutiny, Paradise City is open as usual, Murph at Womble starting at 0700

Carpex Crazy Train 6/8, Carpex 6 yr anny on 5/31 – looking for 100 guys at all AOs in Carpex

T-Claps (Recognition): Carpex guys making the trip down to celebrate and show their support.
Prayer: Thankfulness for what F3 has given me and impact its had on my life over the past year. Unspoken, those healing that can’t make it out on a regular basis

5 Year Anniversary Special

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As always, it is an honor to get out and lead the group.  Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool.  It was one of the best decisions I made to say, sure let’s do it.

To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus.  It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)

The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…

Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus.   Be sure to check these off the list:

  1. Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you.  Mine was to complete a marathon under 4 hours.  It  took me five marathons to make it happen, but each year I got faster and the goal was accomplished.

2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom.  Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.

3. Find someone that you can get behind and support.  Maybe it is helping them reach a goal or supporting challenges they are facing.  You will find that you get so much more by helping someone reach their goal then achieving your own.  Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.

4. Step up and Lead.  If you haven’t led a site Q – Do it.  Move on to leading a 2nd F or 3rd F.  There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.

5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year).  The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs

Now on to the workout….

Warm Up:

Quick mosey over to the grass parking lot for warm ups.

Good Mornings X 10

Jacked UP!

SSH X 50 IC

Seal Jacks X 40 IC

Smurf Jacks X 30 IC

Plank Jacks X 20 IC

Chilly Jacks X 10 IC

The Workout:

Play Ball (two rounds)

PeakWeek brought me out to Cletus for my first F3 workout.  I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.

Here is how it went down…

Partner up.  Each partner went in opposite directions from home plate jogging the infield baselines.  When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins.  After the merkins sprints to centerfield  meeting up with your partner for 10 brokeback merkins each and continue back to home plate.  Everyone completed two rounds and held people’s chair until all were finished.

Next up….

Wall of Pain- concession stand

Australian Mountain Climbers X 20 IC

Recover with 10 squats holding wall IC

Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC

Recover with 10 squats holding wall IC

Balls to the wall X 20 IC

Recover with 10 squats holding wall

Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.

Finally the PeakWeek special…

One round of suicides on each line followed by partner frog jumps.  Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.

To drive home the pain of the Frog Jumps we did two rounds.

People’s chair until everyone is finished.

Mary:

  1. 5ive inch leg hold X 5 IC
  2. 15 Inch leg hold X 5 IC
  3. Americana Hammer X 15 IC
  4. Freddie Mercury X 15 IC
  5. Boat Canoe X 15 IC

Announcements:

Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker.   Yogurt will help you get faster – Give it a try!!

I shared 5 F3 Southwake recommendations above.

T-Claps (Recognition):

I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group.  Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner.  Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!

Prayer:

CrabLegs and all those who have and are serving!

2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!

Ultimate at Mutiny

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EC: LED, Fonzie, Cupid

FNGs: None

Warm Up: None, YHC totally forgot to do warmup, my bad.

The Workout:

Ultimate Frisbee, Shirts v Skins!

For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.

Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.

Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints

High Lights: The glare from the lights, the glare from the Skins

Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt

Mary: None

Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid

Announcements: Try some new AOs out, spread the PAX around!

YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.

T-Claps (Recognition): Happy birthday Yogurt!

Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work

Muggy May 1st Beat-Down

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FNGs: None

Warm Up:  Jog to grass near pond:  Side Straddle Hops, Daisy Pickers, Fazio arm circles

The Workout:

Jog to road on sidewalk, stopping at 10 light-posts doing Double Merkin Burpies at each pole, increasing count from 1 to 10 (55 total)

Jog to rock pile for 3 sets of 15:  Curls, Triceps press, shoulder press, bent over rows and squats.  Lunges and bear crawl to horseshoe pits in between.

Jog to pavilion for two sets of 15:  Dips, Diamond Merkins and balls to wall.

Jog back to tennis courts, each PAX picking an exercise for 10 reps.

Mary:  Shoulder taps, plank, LBC’s, WWII

Announcements:  F3 Dads this Saturday

Prayer:  Crab Legs, Family of Students at UNC Charlotte, life struggles

VolunTold to run a Paradise City workout

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Sunday evening @Emeril  sent a text out to determine if he should go to Paradise City or Downtown Train Monday morning.

Text went like this:

Emeril-  Who has the Q at PC tomorrow?
Spreadsheet pic comes thru.  4/29/19 Emeril/Midget
Dawgpound: “Well lookie here”
Midget:  “Nice…Emeril…Let’s kill them”
Emeril: “Bullshit”
Dawgpound:  “I’m getting excited, I’ll go ahead and save it. Would love to have a Midget and Emeril Q”

FNGs: GrubHub

Warm Up: On the jog.  Good Mornings, Fire Hydrant, SSH, Imperial Walkers, Burpees

The Workout: 11’s on the hill by b-ball courts

Start with 10 hand release merkins
Indian run two groups to top of the hill
1 Squat
Keep going
Continued with occasional breaks for Burpees, Wide Grip Merkins, Homer to Marge,

Mary: Pigeon, Runners Pose, LBC’s, Clam Shells

Announcements: Southwake Dad’s workout Saturday. @Bernie and @Brony have the Q

@Yogurt continues sprint workouts after PC

T-Claps (Recognition): Cowboy for setting up the CPR class.  Gumby for completing 8k

Prayer: Crablegs, can’t recall if there were others.

A 2.0’s Easter

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Warm Up: 1-lap Side Strattle Hop, Good Mornings, Fozzie Arm Circles
The Workout:  Partner Dora- 100 merkins, 200 LBCs, and 300 squats/ Rocks-
Mary: call out random name pick 10- count workout
Announcements: SLACK; Dirty Pipes invites all who can make it to a 10-mile run in Erwin at 4:45pm
T-Claps (Recognition): Messi stepping up to Q
Prayer: families of the people who died on Easter Sunday

CarPex’s 777s at Thunder

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Pax of 8 came out for a last minute announced Q of CarPex’s finest transplant (Peeping Tom) & YHC.

FNGs: N/A
Warm Up:

Mosey to field near Volleyball court
Circle up for:
20 SSH IC
15 Windmills IC
15 Standard Merkins IC
The Workout:

Mosey to horseshoe things
At each line do 2 double merkin burpee
At the end do 30 prisoner squats OYO
Going back do WWM at each line
Plank hold for the 6
20 Homer to Marge IC

Mosey to the rock pile
Every grab a non travelling rock
20 IC curls, rows, shoulder presses, triceps while randomly switching rocks each time

Replace rocks and mosey to the lone picnic table
At the table do 20 Derkin, Earkins, and Dips IC

At this point we transitioned to YHC for the 777s portion of the workout.

First 7:

Mosey to posts with metal bars for rails (go clockwise around the baseball fields to get there). 7 upright rows on the bars & 7 squats in the field – repeato each 3 times.

Second 7:

Mosey to the horeshoe pit. 7 shoulder taps, bear crawl to other end, 7 merkins, crawl bear back. Repeat both ends 3 times.

Third 7:

Mosey to the lower shelter. 7 IC balls to the wall, 7 IC wall sit. Repeato both 3 times.

Fourth 7:

Mosey to the tennis courts, line up on long end. 7 crab cakes, crab walk to other end, 7 LBCs IC, walk crab (backwards) back to start. Repeato each end 3 times.
Mary:

Have a nice day
Announcements:

See announcements post. Upcoming first responder training.
T-Claps (Recognition):

Bulls eye – being at Thunder solo + signing on to co-Q Crazy Ivan.
Prayer:

Crab legs, shredder, silent.

Merry Go Round at Cletus

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Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings,  Imperial Walker’s, and last with Hillbillies (which I messed up on)

The Workout:  PAX gathered around a large circle with various exercise stations.  PAX performed as many repetitions as possible in 90 seconds of each exercise  and recorded the results in front of the station with a piece of caulk.  The goal was to do the most repetitions and record your results for others to beat.   After the 90 seconds,  PAX  ran around counterclockwise and went to the next station for a different exercise.  Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted  Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.

Mary: Due to time running out, I  got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction.  Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.