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6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Plenty of Benjamins @ Paradise City

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It was summer of 2019 and after U.T.I hit me with waves of EH’s I finally decided to come see what this F3 thing was all about. It was a hot, muggy July Monday morning at Paradise City as U.T.I and I pulled into the parking lot at around 5:25am. Soon I had a bunch of dudes calling me FNG and wasn’t sure how to take it. I felt a bit more comfortable when I learned that the “F” stood for “friendly”.

What else do I remember? This guy named Midget was running the workout and he seemed a nice enough guy. What ever happened to him, anyway? Legend has it he moved away. I thought I saw his picture on the back of a milk carton but it could have been someone else.

Fast forward 1 year (give or take a couple of days) and it was time to roll for my 1 year anniversary workout. I was humbled this morning to see some of the faces that have over the past year pushed me beyond those fitness limits we often impose on ourselves.

FNGs: Nada

EC: Pikachu, 187, Aquaman

Warm Up:

5 burpees OYO (I wanted to pack as much intensity as possible into morning so not much of a warm up

sorry not sorry)

The Workout:

Thing 1: All About The Benjamins

The goal was to get an upper body, leg and core workout while also putting some mileage on the wheels. We did the classic 4 corners and our mode of transport was via Indian Run.

Round 1 (Triceps/Shoulders, Chest) :

Corner #1 – Diamond merkins x 25, Corner #2 for dips x 25, Corner #3 for Ranger Merkins x25, Corner #4 for Derkins x25

Indian Run back to Corner #1 to start the Leg Workout

Corner #1 for jump squats x 25, Corner #2 for monkey humpers x25, Corner #3 for lunges X25, Corner #4 for Hillbilly squats X25

Indian run back to corner #1 to hit the abs

Corner #1 for Low Slow Flutter X25, Corner #2 for American Hammers x25, Corner #3 for WW2s X25, Corner #4 for LBC’s X25

Indian Run back to Corner #1

Thing #2: Quarter Pounder

Cones set up at 25 yards, 50 yards, 75 yards and 100 yards

Run to first cone (25 yards) – 25 merkins and run back to goal line

Run to 2nd cone (50 yards) and perform 50 LBC’s, then back to goal line

Run to 3rd cone (75 yards) and perform 75 mountain climbers then run back to goal line

Run to 4th cone (100 yards) and perform 100 SSH and then back to goal line

Thing #3: Railroad Trackers

Broke into 2 groups and laid railroad tracks up the hill between baseball field and soccer fields. Then mosey down the hill and over to Mary

Mary:

Mary: YHC thought it fitting to play “Thunderstuck” with the thunderstorms that had rolled through just prior to the workout. PAX could choose between holding plank or chillcut, but had to perform one merkin whenever the word “Thunder” was sung in the song.

Boxcutters X15

Homer to Marge X20

Have a Nice Day

Announcements:Mulch Spread continues – sign up for Saturday mulch spread at bass lake and also new AO tomorrow Captain Caveman (steel mace workout) at Holly Springs parking garage

T-Claps (Recognition): To those PAX that stepped in and led the rep count

Prayer: Jensen family, those struggling with mental health issues, first responders and military

 

Indian Runs and Burpees at Paradise

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EC: Dawgpound, Emeril, Vasoline, McNugget, Dumbo
FNGs: Nope
Warm Up:

Everyone came ready and we started the workout.

The rules of the workout were set. No negative thoughts and if someone asked if you are tired the only response was “I don’t get tired!!”
The Workout:

Started in a one group Indian Run

We came to the first corner. I was so excited I forgot about the 5 Burpees. We made it up at the next corner.

Corner 1:
10 Reverse Merkins

Back into the Indian Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Indian run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Indian Run for the next lap. The first to finish had to come pick the rest of us up.

Corner 1
5 Double Merkin Burpees

Corner 2
5 Double Merkin Burpees
5 Reverse Lunges Each Leg

Corner 3
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins

Corner 4
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins
5 PGUSJ

Back into one large Scout Run for the following stops

Corner 1:
10 Reverse Merkins

Back into the Scout Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Scout run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Scout Run

Corner 1
5 Burpees

Corner 2
5 Burpees
5 Curtsy Squats

Corner 3
5 Burpees
5 Curtsy Squats
5 T Merkins

Corner 4
5 Burpees
5 Curtsy Squats
5 T Merkins
5 Squats

Mary:

Fellowship run to the corners

Corner 1:
LBC

Corner 2:
Homer to Marge

Corner 3:
Supermans

Corner 4:
Have a nice day

Announcements:

I cannot remember. Probably something about mulch and all.

T-Claps (Recognition):
Prayer:

Got what the body needed

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PAX: , , , , , , ,

EC: Dawgpound, Emeril, Red
FNGs: None
Warm Up:

We took a field trip to the top of the deck. The music was playing at an appropriate level. I know cause Buford commented on it. It was nice on the top deck. Nice breeze and a nice view.

We circled up and this is where we stayed the whole time.

Some stretches where done. Oh, you want to know what stretches we did. Well, you should have been there. Okay fine. First, we rang out the shoulders, then some spinal twist. Into some barrel rolls. Followed up with some good mornings. I cannot remember everything today. The Creme Brulee donut is hindering my memory before 7:15 in the morning.

The Workout:

8 sets of 20 seconds on 10 seconds off. 30 seconds between exercises.

Alternating Swings
Boobity to Boobity
Kneeling Clean to Press
Halos
Midget Love Handles. It was supposed to be snatches, but I was whooped. I should have done the snatches. Sorry guys for not doing the snatches.

The Finisher:

2 to 1 Jack Webs. Push-Ups on the Bell to pressing the bell. Started with 10 pushup/20 presses and worked down to 1. This was a good finisher. I’m still holding onto one finisher, but it isn’t RUNE friendly. Guess what we are going to do in July guys. Anyone? Anyone?

Mary:

LBCs
Homer to Marge
Toe Taps

Announcements:

Mulch at Bass Lake

T-Claps (Recognition):
Prayer:

Crab Legs

No case of the Monday’s at Paradise City!

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I don’t know how you started your Monday but 9 HIM set their week up for success by starting at Paradise City. We got our 3 mile minimum in. We got wet (humidity was at 105%). We got stronger. We got through it all without Dawgpound messing up my Q! Lets go…

FNGs: nope

EC: Dawgpound, Dumbo, Emeril, Pablo, Pikachu

Warm Up: SSH, Good Morning, Windmill, Fazio Arm circle F/R, Merkins, Squats

The Workout: Today we took a field trip to the green way across the street. PAX traveled to and from in a scout run. Once through the first section of the green way, PAX started in the cul de sac at the top of the hill with 10 LBC (in cadence). Run to the bottom of the hill and do 5 star jumps on the bridge then back to the top of the hill. Rinse and repeat as many times as you can. Scout run back to the flag for Mary. You could tell the legs were tired…the return pace was considerably slower than the outbound pace.

Mary: Merkin, Big Boy Sit Ups, Homer to Marge, Low Slow Flutter, Box Cutters

Announcements: Mulch Bass Lake (because we lead out front and not from behind)

T-Claps (Recognition): Runners are RUNEing. Stay healthy!!!

Prayer: Skidmark, Natty Ice, Martini

YHC took us out. It is always a pleasure to lead you men. I feel strongest in the middle of that circle surrounded by you HIM! I’ll try to do better next time.

Carpex Surprise!

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FNGs: None

https://youtu.be/ambOzSEYA7Q

Announcements:  Mulch at Bass Lake – limit it to 5 at a time.
T-Claps (Recognition):  Juneteenth.
Prayer:  Families in F3.  BLM.

Wahoo took us out.

Bounds & Strides

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FNGs:

Nope.
Warm Up:

Warm up lap with SSH x20 IC, 5x burpees, 10x Daisy Pickers IC, 10x Merkins, and 10x Frankensteins.

The Workout:

We moseyed over to the large parking lot where YHC lead the group through a lap with some cone markings. Pax did an exercise of their choosing x10 in the far corner from the cones – exercises repeated each lap.

After the first lap the next three laps had pax bounding through the first half of the cone runway. The following three laps were counterclockwise and had pax striding through the entire length of the cone runway.

Pax took a cooldown around the course and then met at the bottom of the road coming off the ramp. After a squat hold it was a jailbreak to the basketball court via the road.

Mary:

We circled up on the courts for a little yoga – runner’s pose and pidgeon pose.

Announcements:

RUNE

T-Claps (Recognition):
Prayer:

Pyramids and Animal Suicides

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EC EC:Dawgpound Emeril Vasoline
EC: Dahmer, This is when Emeril and Vasoline defected to Cletus
Yoga EC: Dawgpound
FNGs: Not today

Warm Up:

A quick lap around the parking lot and circled up for the original South Wake Warmup

20 Side Straddle hops
10 Good Mornings
10 Forward/Backward Fazio Arm Circles
10 Hillbillies
10 Imperial Walkers

The Workout:

It was an ambitious workout. This thing evolved throughout the week. I removed Turkish Getups and replaced them with Thrusters. I was going to have sprints and then I thought when was the last time we did a good bit of bear crawls. With RUNE going on we need to make sure we work on strength and not just running. I was hoping more guys would have been here instead of just running.

We worked on our duck walk form.  We want to look more like this:

I thought I started out good but lost form as I went. It is a lot harder then I’m used to.

Each of the suicides was an out and back. We went to two spots, then four, then 6, then 8, and finally 10 spots.

3 Thrusters Each Arm
Crab Walk 2 spots
3 Thrusters Each Arm
5 Man O Makers
Crab Walk 2 spots
Bear Crawl 4 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
30 Cleans
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
Bunny Hop 10 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
3 Thrusters Each Arm

We ran out of time to finish the whole thing. It is a bummer. I will revisit this again and maybe we will get through the whole thing.

Mary:

One Set of Midget Love Handles

Announcements:

Check your local slack channel.

T-Claps (Recognition):

Prayer:

The McKeon Boys
Martini

10 seconds to spare

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YHC was pretty excited to be returning to the gloom with his fellow brothers after 3 months of quarantine.  I wasn’t looking forward to the early wake-up call, hence I showed up at 5:29 and 50 seconds.  However, we started on time!

FNGs: I would have been in trouble if we did, considering there was no time for a pre-claimer.
Warm Up: Couple Loops around Ting with stopping points for SSH x25, IW/HB x10, Mountain Climbers x15
The Workout: Coach wasn’t happy with the performance over the last 3 months and called for 30 minutes of Suicides.  We started on Court 1 and did our first set of suicides with 5 merkins at the start line each time. Coach was displeased with the lack of hands touching the white lines and called for a second set of suicides with 5 merkins.  Coach was happy with that round and took us out of Court 1. On the way out a friendly Pokemon noticed our direction was towards Court 2 and said “It would be cruel if we go to the next court and do the same thing”.  Pokemon must have known the Coach to well and called it out! Court 2 we switched it up and did the suicides with 5 burpees. Coach wasn’t happy with the amount of time it took and called for a second set with Turkish Get Ups. Still not happy with the time, he called for a fast round of only suicides.  We left Court 2 and headed for Court 3, cause why not?  Court 3 only had 2 tennis courts, so we had to step it up a notch. Suicides had to be completed in less than 90 seconds. The first one was so close, at 92 seconds. The next one was an all out by the Pax. Coach was so proud of his men, he told them we could do a cool down lap around ting at an 8:30 pace
Mary: Yoga
Announcements: F3 Dad’s Camp is happening, Rune
T-Claps (Recognition): PAX putting in some serious miles last week! We had a lot of weekly distance PR’s!
Prayer: Draper’s Father, Wallaby, Pablo/Particle Board/Rainmaker & Martini’s Families who lost their Mother’s this past week

“Careful What You Ask For” or “EC + LC = WTF”

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FNGs: None
Warm Up:
Aww that’s cute

The Workout:
Constant “real” Indian Run. No “tighten it ups allowed”. Ran from parking deck to cemetery to Bombshell to Walgreens to cemetery, to parking deck. 3 miles total running. Every time LC got to the front of the PAX, we immediately stopped, no rest, did a(1 exercise) x 25 in cadence of the following at every stop:

SSH
HillyBillys
Sumo Squats
WW2
Boat/Canoe
Durkin
PlankJacks
BTW(shouldertaps)
LBC
Good Morning
Sir Fozey Arm Circles(50)
Russian American Hammer
Squats
Burpees

The finisher:
Did not go as planned. The plan was to do burpees (5) each time LC ran to the front. Flanigan took one for the team and easily out sprinted YHC all the way to only allow for 10 OYO burpees total.

Cool down:
Dawgpound actually started his cool down at around 5:38am. He then led us all through a series of bro’ga exercises to finish off the morning.

Mary:
Who Dat?

Announcements:
Rune.  Happy Birthday @Pikachu

T-Claps (Recognition):

Prayer:
Pablo, Particle Board and Rainmaker.  Dawgpound brother-in-law marriage. Where is Crablegs? Word is he got a sweet new lesbian sled(Subaru).  Martini.

Was a pleasure to put these great men through a little pain and a lot of fun. Thank you