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Block Party

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Warm Up: Easy run down to concession stand area for several w/u exercises consisting of SSH, Cotton Pickers, Fozio Arms, Good Mornings, Squatted T-claps all IC.

The Workout: Return to main parking lot, retrieve cinder blocks from truck and make our way to end of tennis courts for line up. Series of exercises advancing blocks John Cusac or cradle carrying across all 4 courts to opposite end but stopping after each court for 1st series of uneven merkins, 2nd series of rut rows, 3rd series of overhead presses, 4th series of curls for the girls all called out by individual paxes for sets of 5/10 or 6/12 or ups. Drop blocks at far end hold plank for the six and then all sprint back to the start. Bear crawl across all 4 courts back to blocks and switch blocks. Rinsed and repeated x4 with duck walk next back to blocks next time. Recovered with BTW count of 20. Brought all 4 exercises together on last trip across all 4 courts back to blocks starting out with spider mans across 1st court followed by bear crawls, followed by duck walks, followed by crab walks. Ended session with 10 burpees OYO. Returned blocks to Double D’s truck.

Mary: 50 LBC’s, then YHC called out 3 pax who had been attending F3 less than 8 weeks to each lead us in an exercise. Cowboy/ 10 box cutters, Dumbo/ 10 low slow flutters, Messi/ 10 WWII’s – special shout out to Messi who’s only 11 years old!

Announcements: Pikachu’s 2 yr. anniversary tomorrow at Disney, Kenny’s Grave tomorrow.

COT: YHC shared scripture from Psalms 118:24 “This is the day the Lord has made; let us rejoice and be glad in it”.  In the midst of the storm, including Hurricane Florence on the way as well as the storms in our lives, can we still rejoice and be glad in it? Yes we can, because the Lord made this day and  tomorrow day and every day hear after for us. Time is our gift back to Him so in the midst of our storm look for ways to rejoice. Name-a-rama.

Prayer: Bubblewraps (Brad George) wife Kelli George in her early 40’s having double mastectomy due to breast cancer, Roger-Roger’s neighbors son Clay, Crablegs, H1N1 friends having marital issues, Banana Seat’s father-in-law waiting on MS test results. YHC took us out in prayer.

9-11 Stair Climb

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Warm Up:

There was none.  I guess the first flight of Stairs

The Workout:

Stairs, Stairs and more Stairs

Mary:

Some abs where done after some Stairs

Announcements:
Prayer:

Midgets Daisy Dukes

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7 Pax at 5:15 for EC.  Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair.   He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout.  Solid work today fella’s.

Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.

Warm Up:

½ mile jog

½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles

The Workout:

Partner up.  One set of partners on one side of the parking lot and the other set of partners on the other side.

Run with hose to someone on other side pass it on.  Do this back and forth with two different hoses.  In between the Pax not running did a variety of exercises

Move to ramp for Lazy Dora.  x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).

Mary:

Freddy Mercury
Good Mornings
Stretches
Yoga

Announcements:
911 Stair Climb tomorrow

Looking for 2 new Q’s to take over Wednesday evenings at Thunder

Prayer:

Blessed are the peacemakers, for they will be called children of God.

Matthew 5:9

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Recount at U-Turn…18 PAX for 5-6 miles, humidity, and strong hill work

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After a travel week out west, YHC was looking forward to a much needed return to the gloom to kick off Labor Day weekend with some quality miles at U-Turn. As the Wescott clown car traveled down Holly Springs Rd, Boy George and WebEx were seen getting some extra EC miles from Womble. As we approached the Starbuck’s parking lot, we were greeted to a large number of PAX loosening up.  Race season is definitely here.

6 o’clock hit and started with some dynamic stretching as follows:

Warm Up:

Light jog around drive-thru side lot.

Circle up for Fazio Arm Circles (10F\10B), Michael Phelps, Air Squats x10, Butt Kickers x10, split group across the lot for carioca to the dumpster R over L and back L over R, High Knees to the dumpster, Butt Kickers back, Toe walks to the dumpster\Heel walks back. PAX circled back up for a 10 count of Figure-4 stretches to open up the hips.

The Workout: 5+ mile Scout Run with PAX picking up the six periodically throughout the route. PAX were seen pushing hard up Library Hill this morning. Strava later revealed that 7 of the Top 10 times for that segment of the route this year are owned by members of F3-SouthWake. Way to push, Men!

Announcements: 9/11 Stair Climb, BRR next week. Kudos to Norm for posting a 5-Pack.

Prayer: Continued prayers for CrabLegs, Prayers for Darby who lost his friend this week and to his friend’s family. Roger Roger’s neighbor’s son, Clay, who is undergoing treatment for a spinal cord tumor.

F3 Dad’s Camp_8_18_2018

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Warm Up:

SSH, Imperial Walkers some other stuff I can’t remember

The Workout:

5 different stations led by 5 different PAX.  Two stations included the PAX’s 2.0

Mary:

Circle up in smaller groups to name the 2.0 FNG’s

Announcements:

N/A

Prayer:

See CHiPS video when he posts it.

Questions Answered

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Pax of 17 came out on a drizzly Monday morning to answer one question – was Pikachu done using his new job as an excuse?

~7 Pax got in EC at 5:15. Wescott grabbed another FNG so disclaimers were read and we were off.

Warm Up:

Run to the top of the ramp:

SSH x20 IC

Daisy Pickers x10 IC

Run to corner by tennis courts doing kareoke, backwards run, and butt kickers on the way.

 

The Workout:

Run back to bathroom trailers to get Midget. Stop at the first island – bear crawl to the 2nd island. Crab walk back.

Now that everyone was accounted for the main event could start. Run to the bottom of the ramp for some shortened 21s:

10 Burpees at the bottom

Run to the top

11 LBCs

Repeated down to 6 burpees and 15 pickle pounders since they’re our favorite. Threw in some backwards running, a bear crawl (that got audibled to 2/3 of the way – that’s a long ramp) and some runs all the way down to the stop sign off the entrance road.

Did one more quality burpee at the bottom and then went to the basketball courts for the grand finale.
Mary:

Given the storms the night before it only seemed appropriate to do Thunderstruck – nearly 5 minutes of SSH with some more burpees mixed in.
Announcements:

5 year anniversary convergence – last Wednesday in August

9/11 stair climb – 5:30AM start, will be finished before 7.
Prayer:

Verse of the day – Psalm 102:25-28. “Never be afraid to trust an unknown future to a known God”

Crab legs.

Doug at Hope who is recovering from a broken neck.

 

Always a privilege men – thank you for the honor.

And yeah Dog Pound – I’m back.

PS – Welcome FNG Sharapova.

U-Turn 8_11_18

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Warm Up: We warmed up
The Workout: We ran.  5-6 miles
Mary: Stretched with some Yoga moves by M4L
Announcements:  Can’t remember
Prayer:  Can’t remember

We need answers

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Pax of 24 @Paradise City looking for answers to Emerils questions and get some BRR training in.

Will Corporate Java Edwin Gonzalez show back up at F3 again?  He didn’t’ show up this morning. Maybe he’ll show up at Nutcracker
Will Jason DeFreitas verbal HC Saturday hold?  Yes.  He also brought most of 12 oaks with him
What has John Collins dreamed up for us on his trip out West? He didn’t dream. He had a nightmare.  We were all in it.
Is Ryan Hooper and Mike Edwards back from vacation and ready to get back to work? Yep.  Buford brought some Blanton’s back with him also. Bonus!  THE Dawgpound was working hard out there.  Trying to burn off all the brownies he ate in Colorado
How long will Chris Adkins use this new job as an excuse to no show? To be determined but Monday appears to have been excuse day for this guy
Will we get Owais Patel to ever HC in the comments? Or is he to afraid?  Still no HC but he did post in Wrightsville so we’ll give him credit here.

EC:  Emeril, CHiPS, Dawgpound, Nemo, UTI, 187, Lipstick, Mookie, Axe, Pablo, Skidmark

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings courtesy of The Dawgpound.  Guy loves these for some reason.  Fazio Arm Circles, Imperial Walkers, Hillbillies, Tricep Dips

The Workout:

24 Pax all in one line in the parking lot

On your 6

Flip, jump and sprint to other end.  Merkins until your told to stop.

Back on your 6.

Flip, jump and sprint to the other end.   Squats until your told to stop

Rinse, Repeat,….never ending.  CHiPS “We aren’t stopping until one of you throws up”

No one threw up but a couple came close.

To the ramp.   Suicides until an exercise was called out.  (WWII’s, Pickle Pounders)

To the courts for Mary.

Mary:

Good Mornings, again courtesy of The Dawgpound
LBC’s – I don’t remember
American Hammers – Patch
Pickle Pounders – 187
Merkins – UTI

Announcements:

Derek Davis run Saturday
F3 Dad’s camp this weekend.  Still openings
Two new options for running.  Weds at Ting – Running for the Johns and Sunday at Womble – Any Given Sunday

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis.

Psalm 55:22

22 Cast your cares on the Lord
    and he will sustain you;
he will never let
    the righteous be shaken.

9 PAX for ‘Any Given Sunday’ Inaugural Q and DawgPound’s Birthday

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Warm Up: Leg Stretches- R over L, L over R, GM’s x10, DD calf stretches,  Quad Stretches- L\R

The Workout: A beautiful morning at Womble to kick off F3 South Wake’s newest AO- ‘Any Given Sunday.’ PAX of 9 (Bernie and Brexit- EC 3 miles prior)  showed up for a 6 mile scout run at varying paces, while picking up the 6. The run featured shooting stars, a sunrise, and M4L ‘christening’ the bushes and side trees of the greenway. This day was also special as we had come to learn that it was DawgPound’s birthday and he had decided to celebrate by running 6 miles with his F3 brothers. PAX pushed through the humidity and the intermittent matrix of spider webs along the dirt trail around Bass Lake. On the remaining 2 mile stretch, several PAX made a strong push up the hill out of the greenway and surrounding Sugg Farm neighborhood, took a quick commemorative pic, and proceeded back to Womble to finish out the run.

Post run, DD raised awareness to the importance of dynamic stretching vs. static stretching. Dynamic= Quick Jog, Skips, Frankensteins, Karaoke, Butt Kickers before run and Static= stationary stretches after the run. These will be incorporated for next week’s run and also should be considered for the other run centric AO’s like ‘Uturn’ and  ‘Running 4 the John.’ Thank you to DD for calling that out.

Announcements: Happy Birthday to Sir DawgPound and welcome back from vacation. Derek Davis 5K next week. If you haven’t done so already, try to challenge yourself to commit and go out and post for an afternoon Friday workout at Healing Transitions. It is a great experience and fellowship afterwards.

Mookie shared an excerpt from the film ‘Any Given Sunday’ as it seemed fitting given the name of the AO. In one of the last scenes, the coach, Tony D’Amato played by Al Pacino gives an inspirational speech about adversity and what it means to be a Team that sacrifices for one another in life to fight for ‘the inches around them.’ This excerpt also rings true with our F3 brotherhood. In particular there is a line that goes as follows:

“Now I can’t make you do it. You gotta look at the guy next to you. Look into his eyes. Now I think you are going to see a guy who will sacrifice himself for this team because he knows when it comes down to it, you are gonna do the same thing for him”

Every morning at every workout it is inspiring to see the accountability each one of us has to make each other better men and the best versions of ourselves. Let’s continue to fight for those inches together.

Prayer: “God found Gideon in a hole. He found Joseph in a prison. He found Daniel in a lion’s den. He has a curious habit of showing up in the midst of trouble, not the absence. Where the world sees failure, God sees future. Next time you feel unqualified to be used by God remember this. He tends to recruit from the pit, not the pedestal”

Continue to reflect on this this week through our actions.

Very thankful for the beautiful morning God provided us today. Prayers for new beginnings and life changes for many this week. Deadbolt’s daughters are starting their 1st and 3rd years of college. Asked that He continues to watch over them and us and help us be better fathers, husbands, neighbors, and brothers. Many PAX have started new jobs and new responsibilities and continue to hold them in our prayers so that they make right decisions and continue to be successful. We also asked that He continue to watch over our F3 brothers and keep us healthy and motivated to hold each other accountable to continue to make the right decisions.

7 PAX for Crazy Ivan- Cardio Playground

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Warm Up: Jog around the back lot, SSH x15, Imperial Walkers x10, Hillbillies x10, Morocan Nightclubs x10, Fazio Arm Circles 10F/10B, Tricep stretch R\L, Leg Stretch R over L\L over R, Michael Phelps

The Workout:

The Parking Lot

Fresh off of Crazy Time and some head locking by a skirted Midget, Crosby made a debut appearance to Crazy Ivan to join our ‘intimate group.’ He was quickly joined by 4 additional PAX and by 5:30, Mookie pushed ‘Play’ on a playlist that would set the tone for a high-intensity HIIT\Tabata beatdown, complete with Kettlebells, Battle Ropes, and TRX straps.

PAX circled up for a series of 3 sets of Kettlebell Swings for 11 reps each (this was a tribute to Pats #11-Julian Edelman).

Since today’s playlist featured old school 90’s rap tunes from Public Enemy, it only seemed fitting that after the 3rd set of swings, PAX were instructed to perform Clockwork Merkins in honor of Flava Flav and his trademark clock necklace.

Clockwork Merkins  x12, x3, x6, x9, x12

PAX took a quick 10 count and picked up the bells for the next series of Kettlebell exercises- 3 sets of Goblet Squats for 11 reps each. After the 3rd set of Squats, PAX assumed plank position and performed a series of Clockwork Shoulder Taps

Clockwork Shoulder Taps x12, x3, x6, x9, x12

PAX took another quick 10 count and picked up the bells for the next series- 3 sets of Curl presses for 5 reps per arm. After the 3rd set, PAX assumed plank position and performed another series of Clockwork Merkins

Clockwork Merkins x12, x3, x6, x9, x12

Kettlebells were gathered and PAX mosey’d from the parking lot to the Playground with the ‘F3 Boom Box’ (Red Solo Cup + iPhone) varying Kettlebell carries between John Cusacks and Farmer Carries.

The Playground

The Playground was equipped with 7 pain stations, complete with 3 hanging TRX straps, 1 Battle Rope, and various weighted kettlebells. Upon entry to the playground, Eminem’s ‘Til I Collapse’ kicked in at just the right time.

Tabata Style Workout- 20 secs on\10 sec off

Station 1- TRX In\Out Merkins

Station 2- TRX Chest Press

Station 3- TRX Back Rows

Station 4- Battle Rope

Station 5- Kettlebell Shoulder Raises (18lbs)

Station 6- Kettlebell Double Tricep Extensions (2 Kettlebells 25lbs/per)

Station 7- LBC’s

PAX completed 4 Rounds of 7 pain stations. This provided just enough time for 1 more round of Kettlebells\Clockwork in the parking lot. Mosey’d back to the parking lot. A series of 2 Upright Kettlebell Rows x 11 and 1 set of Shoulder presses x 5 R\L were performed…(actually x9 R\L as the Q lost count and did extra).

PAX performed lunge walks, alternating to Frankensteins to first backlot speed bump and then back to Kettlebells for Mary.

Mary:

Plank-O-Rama: Kettlebell Plank Cross-Overs, Offset Kettlebell Merkins, WWII’s, LBC’s, Freddy Mercury’s, Shoulder Taps, Pickle Pounders

Announcements:

Friday Post at Healing Transitions. Midget and DD planning to head out there this afternoon to post. Derek Davis 5K next week. 9/11 Stair Climb is coming up. Fantasy Football- if interested, see Peeping Tom for details.

Prayer: Hosselhoff’s mom who is having a procedure, holding her in our prayers. FedEx’s wife who is currently job hunting