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Southwake Dads Kickball

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Workout Date: 7/3/21
FNGs: Bolt, Mighty Duck, Knuckle Puck
2.0s:
Middie, Twinkle Toes, Bolt (Bobby Boucher)
Vader (Cancun)
Mighty Duck, Knuckle Puck (Kosher)
Vannelope, Slappy (LED)
Mickey, Mulan (Warbucks)
Golden Glove, Kragle, Home Run (Martini)
Fingerpaint, BOOM! (Pigpen)
Warm Up: Mosey to the field past the amphitheater for warm ups.
Side Straddle Hop x10 In Cadence
Merkins x10 On My Down (led by 2.0 BOOM!)
Sir Fazio Arm Circles x15 IC forward x15 IC reverse (led by 2.0 Fingerpaint)
The Workout: Kickball!
Dads count off in twos. Ones with their 2.0s are one team, Twos are the other team. Only 2.0s kick on offense. Dads and 2.0s both play defense.
Mary: Consume as many popsicles as dad will allow
Announcements: None
T-Claps (Recognition): 2.0s did a great job!
Prayer: Families travelling, great-grandmother who passed away, victims of the condo collapse in Florida

Cheers, Norm

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FNGs: None
Warm Up: Side Straddle Hop x20 In Cadence, Good Morning x5 In (slow) Cadence, Imperial Walker x20 IC, Sir Fazio Arm Circles x10 IC forward x10 IC reverse
The Workout:
1) Rack Em Stack Em: corner 1 burpees x5, corner 2 merkins x10, corner 3 squats x15, corner 4 American hammers x20 IC.
– From starting corner, head to corner 1 for burpees x5 and return to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then corner 4 (starting corner) for American hammers x20 IC, then back to corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
2) Mosey to side of school for raccoon crawl along the three sequential walls. Lunge walk between.
3) Mosey to rear of school playground and partner up for Dora 1-2-3. Half Dora due to time. One partner runs a lap on the loop while other partner does exercises. Flapjack and repeato until combined partner totals reach: 50 4-count plank jacks, 100 4-count Freddie Mercurys, 150 Jump Squats.
4) Mosey back to flag for combat/self-defense training led by Shredder
Mary: Dolly/Homer/Dying Cockroach/Flutter Kicks, all x10 IC
Announcements: Carpex Dads on 7/17 at 9am, led by YHC at full Metal Jacket AO. South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
T-Claps (Recognition): Safe travels and best wishes to Norm on his move to El Paso.
Prayer: Unspoken. Shredder took us out.
PAX (9): Farva, Beer Pressure, FedEx, Kitty Litter, Gump, Martini, Norm, Shredder, Pigpen

We’re Official?

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Came up to a discussion on firework watching strategy. FV Parks, parking spots, arrival times, road closures. Who knew it could be so complicated? A few PAX were undecided on the 3 mi option, but some light persuading and leading by example got all PAX on the 5 mi option during the split.  Great to finish as a full group!

FNGs: None
Warm Up: Dynamic stretching. Quads, Glutes, Calves, Hips
The Workout: Standard 3mi and 5mi option
Mary: Light stretching and heavy breathing
Announcements: Norm’s moving week, 1776 workout
T-Claps (Recognition): All Pax for opting into the 5 mi option!
Prayer: Family safety and all PAX  travelling

Pop the Trunk

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Pre blasted that I has a surprise in the trunk. Finkle guessed a beaver… close? Another thing heavy and not fun to carry around.

FNGs: None
Warm Up: SSH, Willie Mays Haze, Imperials Walkers, Hill Billies, Fazio Arm Circles
The Workout: Popped the trunk and PAX chose their paving stone. 1) Four corners stack with the pavers. Squats, Overhead Press, Through Leg Lunges, American Hammers. 2) Merkins at each corner with Lunge walk on the long stretch and bear crawl manmakers with the pavers on the short length.
Mary: Mary on the corners with LBCs, WW2s, Windshield wipers, American Hammers
Announcements: None new
T-Claps (Recognition): Fumunga with the weight vest
Prayer: July 4th Weekend and families

Goofin’ around at the Nest

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FNGs: none

EC: @Finkle, @Martini, @Norm

PAX: @Finkle, @Martini, @Norm, @K I T T Y L I T T R
Warm Up: Mosey around the park circle, then did good mornings, daisy pickers, lots of leg stretches.
The Workout: 11’s with squats at one end of parking lot and goof balls at the other, running the whole length of the parking lot down at the nest.  To be fun we did the goof balls by the ladies workout group that meets there on Tuesday mornings.

Second event was four corners in the parking lot with stacking ab exercises.  We stacked boat canoes, pickle pounders, not so lazy boy chairs can’t remember the 4th one.  All in a ten count cadence.  Mode of transportation: on the long side we did Indian bear crawl nippler taps and short sides we did lunge holds with a lunge walk from the person in back.
Mary: Ran out of time.
Announcements: 6/26 F3 picnic at Harris Lake Park, same day Rugged Maniac.
T-Claps (Recognition):
Prayer: Teresa (pancreatic cancer), Finkle’s shoulder, Martini’s man baby named Spike, and Norm and family in their transition.

3-Alarm – Add ROXANNE to the Playlist

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After last week’s “beta” run, it was time to get serious—or giddy. New front tube—check; playlist—check; more runners—including Go-Gurt, Martini, Pikachu, and Wild Turkey—check!

FNGs: None, but one Kotter: Go-Gurt

Warm Up: 3-Alarm speech: Thank you for coming out today my name is 3-Alarm and if you don’t know already I have some disability’s and it’s hard for me to do some things. But it’s not why we are here for. We are here for going on a run. Come up here Pikachu and Yogurt. These guys brought F3 to me and brought you all out here to run with me. So, I want a moment to say thank you
 now let’s run!

The Workout: Pikachu took off with 3-Alarm in his “sled” first. Five PAX headed up Acorn Falls towards Go-Gurt’s house. He had a basketball game at 5 pm and was just getting home. We picked up Go-Gurt and started our rounds of Holly Glen. Staying on smooth pavement and avoiding bumps is paramount because 3-Alarm feels every bump.

3-Alarm requested a push from all—he wanted to make sure everyone got a good workout. He especially wanted Wild Turkey to push—maybe it was his turkey call. 3-Alarm is also well versed in picking up the six. With Pikachu pushing, he got out ahead and routinely requested to turn around to pick up the six. Everyone learned how to handle the sled. It does not turn easily and gains speed going downhill!

A running chair draped with a flag and 3-Alarm’s smile and laughter draws some fans. We drew smiles and waves from several ladies celebrating 5 o’clock in their garage. Another runner kept following us. Cars slowed down and waved.

We got in our miles and circled back to the house with Pikachu and Go-Gurt in an all-out sprint and 3-Alarm’s hair flying in the wind!

Mary: Nope
Announcements: F3 picnic, Warbuck’s collection
T-Claps (Recognition): All for posting today. Especially Martini, who is in pain from kidney stones.
Prayer: Martini’s aunt, who is recently had heart attack

Backstory: Planted the flag in 3-Alarm’s yard at 5:50 pm. Much better than last week when I planted the flag in the neighbor’s yard accidentally. It had been a while since I had visited and the neighbor’s house looked the same. Oh well. But here, today, I got the right house. Wild Turkey, Pikachu, and Martini rolled in immediately. After brief introductions, I helped get 3-Alarm into his running chair. Last week, his mom lifted him with a big bear hug. No mom today, so I guess it’s my turn. Lots of laughter.

3-Alarm had been texting me for a week, looking forward to the run: You got any runners yet? He also wanted to express his gratitude for F3 runners. He wrote the above speech and I asked if I would deliver it for him. I agreed, but he asked if I would take a video of myself delivering the speech and send it to him beforehand—to make sure he liked it. Thumbs up!

Pikachu presented 3-Alarm with a new F3 Pick up the Six t-shirt. He was stoked! He wants to run and race more.

Finally, turns out 3-Alarm requested ROXANNE by Arizona Zerves—not the Police. We played both. Plus plenty of songs with the word “roll.” Next run: Tuesday, June 29

Are you bad listeners or am I a bad leader?

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FNGs: Not today
Warm Up: Mosey to a wall for BTW and a count off of PAX… It took us about 6 times to actually get a count off. The precedence was set for a chatty workout with nobody listening to YHC.  We began to mosey to other side of lot for SSH x15. PAX was surprised by the x15 on SSH, as YHC is known for his x50 or even x100 to begin workouts.  YHC threw a curveball on the SSH, as he called them again, but this time as 21’s.  Q calls out 2 count SSH for the first 1-5 and then 6-21 are silent. If the PAX don’t finish all at the same time in cadence on 21, repeato….Lets just say we repeated quite a few times.  We even had some OYO Peeping Lipsticks when the PAX struck out 3x for not being quiet.   We continued the mosey to another lot and did more warmups.

The Workout: Partner up and suicides across lot with peeping lipsticks.  6 suicide stops- Pax 1 goes to first and back while Pax 2 does peeping lipsticks, rotate partners after each suicide stop, until we got to the end.  Pax had a hard time understanding and also questioned the legitimacy of a peeping lipstick (turkesh getup with a star jump)  It’s in the exicon!   Next we mosey to the bus stop where YHC had coupon pain stations setup.  Partner 1 worked with coupon while partner 2 ran out and back. Switch roles and then switch stations as we rotated through 7 stations.  Stations as followed: Merkin Jack Webb with Cinderblock (2 stations) Weighted jump rope, grave diggers with 20lb mace, death march with 10lb mace, kettlebell swings 35lb, kettlebell tricep extensions 15lb. Closed out with 21s again to test our progress. It only took 3 times to nail it, Pots even turned his back to the Pax!
Mary:  Mary caught the bus and we kept the heartrate up until the end!
Announcements: June 26th Picnic at Harris Lake, Families invited, Emeril is smoking 32 Pork Butts
T-Claps (Recognition): All Pax for showing up during this challenge. The engagement, fellowship, accountability, etc has been awesome. Let’s keep this going through the summer!
Prayer: Heidi, Emeril’s family friend with Cancer

Thunder YOGA w/ 19 PAX

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FNGs:  Welcome Jukebox, future patrolman who loves to sing.  Thanks for bringing this young man out Pumpkin Spice.  Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
Warm Up:  many PAX participated in VC.  Bike ride +10 miles.  PAX moist.
The Workout:  YOGA, much needed.  Look, I will simply attach a pic of the movements we executed.  Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted.  I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage.  I will defer to Cancun for his intimate experiences.  Quite flexible for a 6’4” 260 pound dude.  Awesome.  The much anticipated spread Eagle was executed flawlessly by many.  Only a few PAX let out some flatulence.
Mary:  lots of stretching, balance stuff.  Full 45 mins of pure awesomeness IMO.
Announcements:  CSAUP, Murph, bed build, 5Ks, see Slack/FB
T-Claps (Recognition):  Happy Birthday Cancun!  All PAX killing it during May challenge.  Remember to listen to your body and REST.
Prayer:  Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.

Honored to lead – Dauber.

What the blimp!

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EC: @Fonzi, @Martini, @Finkle

FNGs: none

PAX: @Martini, @Fonzi, @K I T T Y L I T T R, @Finkle

Warm Up: Mosey
The Workout: Descending BLIMPS and between each set of BLIMPS we ran the hill.

Burpees -5 OYO, Lunges 10 each leg, Imperial Walkers – 15 in cadence, Merkins – 20, Plankjacks – 25 in cadence, and Squats – 30
Mary: Not-so-lazy-boys, boxcutters, boat canoes, Homer-to-Marge, Picklepounders.
Announcements: June 12 – SIHP and run that same day, JOCO CSAUP this Saturday.
T-Claps (Recognition):
Prayer: @Fonzi’s uncle health concerns and Mother-in-law diagnosed with cancer, @Finkle’s mother-in-law having tests done for diabetes and nausea possibly from her medication.

Sheepdog VS Kung Pow

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YHC hasn’t been to Sheepdog in a while and as I thought through my pre-blast I landed on my typical adversarial AO messaging to stoke some fires and get a little attention.  In my mind, it was only natural to pit Sheepdog (a martial arts founded AO) against the oriental-sounding Kung Pow AO.  I fired off a spicy pre-blast, got the side-eye from Deadbolt and a shot from POTS (the scheduled Q of the one-day/UTI nominated nemesis of Sheepdog.)  SUCCESS!!! Now, POTS fired back/commented/assumed if there was to be a martial arts Q by YHC, Shredder would need to be on hand to lead the PAX.  An often forgotten (by me) and seldom shared fact about YHC is that I am a 3rd Degree Brown Belt in Tae Kwon Do.  Granted, my last practice of this craft would have been 25 years ago.  Oh well, this will be fun – let’s see what I can shake out of my head from the past\movies\tv.

FNGs: ani

Warm Up:

PAX circled up in the parking lot at the front of the school

  • The Bow aka Good Mornings
  • On / Wax Off aka Fazio Arm Circles (Forward and Back)
  • The “Crain” aka Balance on one leg (Left and Right)
  • Kicking Practice aka Frankensteins
  • Stacking Zen Stones aka Potato Pickers
  • Carioca (Left and Right)
  • High Knees
  • Run in Reverse
  • Fast Feet (one curb then the other alternating sides)

The Workout:

East (literally and figuratively)

  • Overhead Blocks (left and right arm)
  • Punching from Ready Position (left and right arm)
  • Front Facing Kick aka Lunge Walk with a kick from one parking lot island to the next
  • Front Facing Punch aka Lunge Walk with a punch from one parking lot island to the next
  • Front Facing Combo aka Lunge Walk with a kick followed by a punch from one parking lot island to the next
  • Front Facing Combo aka Lunge Walk with a kick followed by a punch from one parking lot island to the next
  • Kick from Side Stance – kick and rotate around into side stance moving from one island to the next
  • Cobra Run aka Indian Run to the back of the school – West
    • Awesome move by BeerPressure over the gate

West (literally and figuratively)

  • Cobra Run continued around the loop behind the school and finished at the brick half walls
  • PAX partnered up, One PAX ran while the other one did an exercise below.  On return they switched off.  This continued until YHC said stop
    • Box Jumps
    • Erkins
    • Derkins
    • Dips
  • PAX gathered together to do Box Jumps together.  We got to 25, YHC was keeping count but no one was counting out loud so we just kept going until someone gave me a number.
  • Cobra Run back to the EAST – not to be outdone, LED showed his skills as he cleared the gate on the way back.

Mary:

  • Flutter Kicks aka Low Slow Flutters
  • Bruce Lee Abs – LBCs
  • Shredder helped us take the moves from the “EAST” portion of our workout and apply some practical execution around actually using those moves against an opponent. We practiced a kick to the abdomen followed by a punch to the nose.

Announcements:  Tequila Sunrise is open tomorrow.  No Q points but points for showing up, EC and a new AO if you haven’t been yet

T-Claps (Recognition):

  • Martini for pushing through and coming out today.  If you have an excuse for not being out here, it’s probably not as good as Martini’s and he showed up!
  • Thanks to Shredder for putting some instruction and some labels on my workout today

Prayer:

  • Shredder for his upcoming belt exam
  • Deuce for his recovery
  • Martini for his recovery