Lucky Charms – Page 15 – F3 South Wake

Sticks and Stones

November 30, 2018/in Cletus /QIC: Yogurt
PAX: 187, Axe, Banana Seat, Buford, Dumbo, Fonzie, LED, Lucky Charms, Moby, Pac-Man, POTS, Ramsey, Slide Rule, The Natural, Warbucks, Yogurt

16 PAX: Overheard during the workout: At STONES, we’re pushing this rock around the whole parking lot? and Wait ’til you get to 30 wonder bras. On INDIAN RUN, I’m confused! At STICKS, Yogurt, you gonna join us on this STICK exercise? And of course, at COT, continued trash talking about Slide Rule and Slack…

EC: 187, Axe, Banana Seat, LED, Warbucks, ChIPs

Warm Up: Mosey to amphitheater

SSH x25, GM x15, triceps stretches 10 sec per side, shoulder stretches 10 sec per side, dips x25

The Workout:

STONES: Mosey to “stone” pile and parking lot

Three laps, arm exercises with counts of 10, 20, 30 at each corners; finish lap with burpees x1, x2, x3

Lap 1: Bear crawl, pushing rock as you go (aka skidmark), arm exercise = 10, 20, 30 curls

Lap 2: Lunge walks with rock, arm exercises = 10, 20, 30 overhead presses

Lap 3: Run/walk with stone overhead, arm exercises = 10, 20, 30 wonder bras

SAND: “Modified Indian run.” Carry 40 lb sand bag as you advance to front of line. I didn’t fully think this on out, so there was lots of confusion. Eventually, I think everyone carried the “baby.” Next time, instead of passing the baby back down the line, the each PAX needs to advance to the front of the line, which pushes the PAX holding the baby to the back of the line. Then, the PAX holding the baby runs to the front. PAX advances one at a time past the baby, PAX with baby runs to front. Rinse and repeat.

STICKS: (firewood logs): Select log from Delilah (Blue Tacoma)

Burpees in “sevens,” carrying stick to top of parking lot, executing burpees, carry back down, execute burpees, rinse and repeat.

Mary: Merkins x20, low slow flutter 20, protractor 45 degrees—hold for 30 count
Announcements: Nemo Ugly Sweater Party Dec. 1, bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble; UTurn, led by Brexit at his 1 year anniversary
Prayer: Crablegs and family, grateful for F3 community and opportunity to lead

Saddle up partner

November 26, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Blue Hen, Breach, Brexit, Brony, Buford, Chips, Cowboy, Crosby, Doc, Dumbo, Java, Lipstick, Lucky Charms, Mookie, Norm, Pablo, Peak Week, Psi, Pumpkin Spice, Sharapova, Skidmark, Straight Cash, The Natural, UTI, Yogurt

25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.

EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.

Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure

Black Friday Cletus

November 23, 2018/in Cletus /QIC: Slide Rule
PAX: Lucky Charms, Puddles, Pumpkin Spice, Slide Rule, The Natural, Yogurt

It was COLD out there this morning. Between the 20 degree temps and a whole lot of turkey hangover, we had 5 guys post for the workout. However, we had 120% attendance for 2nd F as The Natural joined all of us as Dunkin after the workout was over.

Warm Up: Jog to the playground for

SSH x20
Imperial Squat Walkers x20
Fazio Arm Circles x10/x10
Good Morning x20

The Workout:

3 Phases:

11 & 22 at the Playground
Merkins + Pull Ups on the 11 count
Squat Jumps + In & Outs on the 22 count (by 2’s)
Pull Up – Merkin – Squat Jump – In & Out, repeat
Go pick up a small/medium rock for Jack Webbs
1-10 Merkins, 3-30 presses
Head to pavilion for Irkins / Dirkins / Dips
Start with 1 Derkin, 2 Dips, 3 Irkins, 4 Derkins… up to 12 Derkins
Then come all the way back down

Mary:
Vitruvian Man Ladder: 1:3 ratio of LBC : Vitruvian Man (ball up, then spread eagle, repeato) up to 10:30
Announcements:
CSAUP, Christmas Parties, Wrightsville & HSHM signups
Prayer:

Be blessed, keep those in need in prayer.

Thanksgiving Convergence

November 22, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, 187, Banana Seat, Beater, Buford, Deadbolt, DoubleD, Gold digger, H1N1, Lipstick, Lucky Charms, M4L, Messi, Mookie, Nemo, Pablo, Pac-Man, Pikachu, Puddles, R22, Slots, Yogurt, Yosef

Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.

A few men got in some EC. Great job!

Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.

Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC

Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.

Mary:
V-ups
Protractor into LSF into Freddy Mercury

Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
‭‭Psalms‬ ‭107:8-9‬ ‭NKJV‬‬

Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L

Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays

During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.

BS out!

Possum Trot BB

November 21, 2018/in Possum Trot /QIC: LED
PAX: 16-bit, Accordian, Banana Seat, Beater, Buford, Dauber, Dawgpound, Deadbolt, Doc, DoubleD, Farva, FedEx, Fonzie, Gump, H1N1, LED, Lipsync, Lucky Charms, M4L, Messi, Modify, Nemo, Pikachu, Puddles, R22, Slots

26 pax showed up in slightly above freezing temp to give thanks for ability to workout

Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC, 20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.

There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.

M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.

Safe travels for all over the holiday.

Be thankful for everything we have the ability to exercise our minds and bodies and

Over Easy

November 19, 2018/in Paradise City /QIC: Dawgpound
PAX: 187, Buford, Chips, Cowboy, Dawgpound, Doc, Emeril, Lucky Charms, Over Easy, Pablo, Pac-Man, Peeping Tom, Skidmark, Slide Rule, The Natural, Yogurt

Welcome Over Easy to the Pax. It was the first Paradise City post HSHM. I heard no one cursing the Finish line. I’m surprised. Who puts a half marathon finish line up a ramp. 16 Members came out to enjoy an at their own pace workout. The idea was to allow the Pax members that were not as soar to do more laps then the others.

EC: Chips, Dawgpound, Cowboy, 187, Skidmark (4 miles)

Warm Up:

Jog around the Soccer Fields
Good Mornings
Fazio Arm Circles
Arm Stretches
Daisy Pickers
Mo-rocking Night Clubs

The Workout:

Partner up with an accountability partner. Start at the Guardrail run from there to the ticket office and back. Do the following exercises at each stations.

Gaurdrail: 10 Irkins, 10 Derkins, 10 Dips
Corner: 5 Double Merkin Burpee
Wall: 10 Australian Mountain Climbers, 10 Big Boy Sit-Ups
Ticket Office: 10 Squats, 10 Merkins

Mary:

20 LBCs
20 Homer to Marge
20 Pickle Pounders

Announcements:

Pikachu is planning the South Wake CSAUP. Date December 15th; 10 – 11 Miles, 4 20 minute workouts
Turkey Run (HSRC) Donate money instead of paying for a race. Derrick Davis 5k route
Convergence Thursday at Kenny Grave. Disney is a no go.
Wolfie’s Mom is looking for a corner hutch for displaying china

Prayer:

Soft travels this week for everyone leaving town for Thanksgiving
Crab Legs
Pax recover from Holly Springs Half Marathon.

Cletus BackBlast HSHM Prep

November 16, 2018/in Cletus /QIC: 187
PAX: 187, Da Business, Deadbolt, Doc, DoubleD, Flanigan, Lucky Charms, M4L, Mookie, Pablo, Pac-Man, Pikachu, Skidmark, Slide Rule, The Natural, Yogurt

EC: Yogurt and 187 (Slide Rule started late and was almost ran over)

Warm Up: Jog to east parking lot – SSH IC x 30, Moracin Night Club IC x 20, Mountain Climbers IC x 20, Stretching arms/legs.
The Workout: Broke Back Derkins @ 3 laps with 5 Merkins. Jack Web’s 1:3 to 10. Plank Chatter w/ Merkins.
Mary: Double D – few minutes giving pointers on HSHM Lucky Charms – pointers and course overview
Announcements: Yogurt is the new Alternating Q for Cletus – 187 has stepped aside so Yogurt has the opportunity to lead!

HSHM info: COT will be at 06:30 so we can encourage the Pax that are rucking. Warm up is at 06:50 for Pax doing the 1/2 and 5k. Meet at the start line – Deadbolt will Q warmup. Bring shovel flags and post them at the bottom of the ramp; and pick up the SIX.
Prayer:Double D’s dad, LipSync’s brother, Crablegs, those Injured (Banana Seat we’re hoping you get better quick).

Lite Legs Heavy Arms

November 2, 2018/in Cletus /QIC: 187
PAX: 187, Cowboy, Deadbolt, Doc, Draper, Lucky Charms, McStuffins, Pac-Man, POTS, Slide Rule, The Natural, Yogurt

EC: McStuffins, Cowboy, Deadbolt and 187

Warm Up: Job to east parking lot – SSH x 20IC, Moracin Night Club x 10IC, Arm stretches, Plank Jacks x 10IC
The Workout: Started with a nice long stroll around the parking lot – Wheel Barrel style that is; it was long. Then, Deadbolt said that was not enough arms work, so we did Broke Back Derkins with a 10 count at 3 laps. Lucky thought that was super easy so next we did the Merkin Shuffle. Now that our arms were loose we did 7’s across the parking lot with Derkins and Dips. We jogged to the tennis courts to do Jack Webb’s with a 1:3 ratio; thought we had time to do 20; but we only got to 10.
Mary: we can say it was the Jack Webb’s
Announcements: Saturday at Ting – LifeTime run (F3 will start at 6:30 the LifeTime run is later at seven).
Prayer: Our Law Enforcement Officers, CragLegs, Clay, Military, Unspoken

Threesome

October 29, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Banana Seat, Blue Hen, Breach, Brony, Buford, Chips, Doc, Emeril, Foghorn, Java, Lucky Charms, Peeping Tom, Skidmark, Slide Rule, Slingshot, Warbucks, Yogurt

18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.

EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.

Vest: 187

Happy Birthday: Buford

Welcome back Java

Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)

The Workout:

Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.

Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.

Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.

Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.

Prayer: Dawgpound’s family, Wolfie, Crablegs

Amazon Has Compression Pants

October 22, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Axe, Brony, Buford, Cowboy, Dawgpound, Doc, Emeril, Lucky Charms, Nemo, Pablo, Pac-Man, Pikachu, Pilgrim, Skidmark, Slide Rule, UTI

Who knew what to expect on the first brisk 37° morning. Pax complaints changed to “it’s too cold” and “where are my gloves?” Several pax this morning in compression pants, hoodies, and jackets.

Pax at EC getting some literal warm up work included Emeril, UTI, 187, Pablo, Axe, Dawgpound, Nemo, Cowboy, Slide Rule, and Skidmark.

Vests: 187

Welcome back Kotter: Pilgrim

Gloves: everyone

Warm Up: Dawgpound led the group on two laps around the stadium with intermittent stops for 25 and 37 merkins (thanks Slide Rule), good mornings, Frankensteins, Moroccan nightclubs, Hillbillies, Imperial Walkers, Fozio Arm Circles, stretching, and some crazy feet/knees together squats.

The Workout: Skidmark led Hindenburg BLIMPS around the lower parking lot. Use 4 corners and do an exercise at each corner. The same exercise is done for 1 complete circuit. Pax took turns leading the counts.

B – Burpees 4 sets of 10

L – Lunges 4 sets of 20

I – Imperial Walkers 4 sets of 30

M – 1 set of 40 merkins, 1 20 CC Freddy Mercury, 1 20 CC of Monkey Humpers, 1 40 set Merkins

P – Plank Jacks 1 set 25 CC

S – Squats 1 set of 60

Brony led 1 more set of 10 Burpees due to late arrival.

Mary: Much warmer at this time. Some nice relaxing right arm and leg stretching.

Announcements: Lifetime run 11/3. U-Turn will be moved on 11/3 to Ting so run the HSHM course. Possibly 6:30 start. Shirt order for HSHM is due 10/23. There is an ALS 5k in Durham the week before HSHM.

Prayer: All those affected by the hurricanes

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