Martini – Page 5 – F3 South Wake

Kill the rabbit, kill the rabbit

May 13, 2021/in Kennys Grave /QIC: LED
PAX: 16-bit, Breach, Dawgpound, Farva, FedEx, Finkle, Fonzie, Fram, LED, Martini, Norm, Pablo, Particle Board, POTS, Pumpkin Spice, Sprinkler

FNGs:None 9 pax for EC 16 pax’s joined the beat down.
Warm Up:SSH, good mornings, imperial walkers with squat, fazio arm circles
The Workout:

With rock in hand, we lined up along parking lot.
Murdered bunnies two parking spots did 4 merkins cusack back to start.

Murder bunnies 4 parking spots, 4 squats cusack back.

Murder bunnies 6 parking spots 4 ground pounders, cusack back.

repeat this for 2 more iterations upping reps to 8 and 12 reps

Made way to hill at ball fields where we did 8’s of 1-leg squat at bottom and Turkish getups at top, while running backwards up hill.

At shelter we did 3 sets of wrk in seeking and dips increasing reps from 5-10-15.
Mary: LBCs, side kicks, pickle pounders, Peter parkers, heel taps, 6in – hello dollies, to 45 deg hello dollies and then windshield wipers. Last exercise captain Thor’s 1-2 up to 8-16 reps
Announcements: Derek Davis race June 12. SHP June 12th. Joco csaup May 22nd

Prayer:FedEx mother, injured pax’s.

Jail Break at the Prison Yard

May 4, 2021/in Prison Yard /QIC: 16-bit
PAX: 16-bit, Martini, Norm, Pikachu

All of the usual staff were absent this morning, giving free reign to the prisoners who really had no idea how to run a prison. Luckily coupons were left for use and YHC showed up a little early to assess the situation and arrange the pain stations. ECers started rolling in so we got started.

FNGs: None

Warm Up:

SSH x20 IC

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

There were 5 pain stations set up and one timing station. The pain stations were

Pain stick – Squats and lunges

Battle Rope

Medicine Ball – Slams

Pain stick – Chest press, shoulder press, curls

Medicine Ball – Balboas

There was a tire with a belt attached to it that served as our timer. One PAX would strap it on and run from the bushes to the sidewalk and back while the rest of us worked at a station. When they finished we rotated.

After 4 rounds we took a break and went up to the club house for some people’s chair with seal claps and overhead claps and then BTTW. We did another round of the people’s chair and then headed back down (Pikachu was not happy we didn’t do BTTW again but I was the Q and I wasn’t.)

Another round of the pain stations was all we had time for.

Mary:

LBC x10 IC

Reverse LBC x10 IC

Knees to the left LBC x10 IC

Knees to the right LBC x10 IC

Homer to Marge x10 IC

Hello Dolly x10 IC

Announcements:

HSPD race on 6/12

Sleep in Heavenly Peace bed build on 6/12

Prayer:

Gump recovering from COVID

Pikachu and his M trying to conceive.

I really enjoyed this. I don’t know why it’s taken me so long to get out here but I plan on coming back to see how the regular crew runs it.

010000

1st Monday Ultimate x2

May 3, 2021/in Convergence, Mutiny, Red October /QIC: Shredder
PAX: Banana Seat, Beer Pressure, Blue Hen, Bobby Boucher, Bobby Dall, Breach, Cowboy, Cupid, Dauber, Dumbo, Emeril, Frenchie, Humpty-Dumpty, Katniss, Kubota, Lipsync, Macho Nacho, Martini, Maybelline, Norm, Olaf, Pablo, Particle Board, Pumpkin Spice, Redenbacher, Short Cut, Shredder, Sketch, Snap, Wadfather, Wallaby, Warbucks, Yoshi

33 Pax showed up for Ultimate under the Ting lights. 2 FNGs and several Kotters.

FNGs:

Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)

MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).

Warm Up:

Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.

The Workout:

Pax counted off by 4 and split into two teams. 1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee. Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps. The scoring team called out the penalty exercise, which both teams partook.

Mary:

A couple more Good Mornings to stretch us out.

Announcements: 2nd F Panera, May Challange, Bed Builds.

T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).

Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!

Brand New AO > Tequila Sunrise (F U-Turn)

May 2, 2021/in Tequila Sunrise /QIC: Norm
PAX: 16-bit, Abe, Cowboy, Dauber, Finkle, Martini, Pablo, Venkman

We are pumped to introduce the newest AO in SouthWake: Tequila Sunrise! Martini and YHC have been talking for a few months about the need for a Fuquay run/ruck AO on Saturdays as an alternative to driving to Holly Springs for U-Turn. So it’s basically and Fuquay U-Turn – hence the title of this BB. Where you thinking it meant something else?? If so, I’ll try not to be offended that you would think so little of us.

The AO name was inspired by an impressive sunrise we had the privilege to witness as we came out of Fleming Loop and made our way to South Park. T-Claps to Dauber for bringing it to everyone’s attention.

Starting at Fleming Loop, the standard route takes us by South Park (Shout out to Kenny’s Grave), left on Main Street through downtown Fuquay (right past Stick Boy), stay left on Wake Chapel (shout out to Possum Trot), left on Broad Street, left on Wilbon/Judd Parkway, and stay on the new section of Judd which takes you back to Fleming Loop Park. For the 3-mile option, turn left on West Academy St. right after passing Stick Boy which takes you back to Fleming Loop.

This route has a couple of benefits: first, it’s pretty simple which makes it hard to get lost on the route. Second, it front-loads the hills in the first half of the run. No one likes running hills at the end of a run.

There are lots of possibilities for different routes (and 2nd F locations) so we will likely switch it up from time to time.

3 PAX came over to Stick Boy for 2nd F: Martini, Finkle, and YHC.

Big T-Claps for the 9 PAX helped initiate this new AO. Come out and join us next week!

FNGs: None

Warm Up:

SSH x20 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:

5+ miles (Great job picking up the 6!)

Announcements:

May Challenge

T-Claps (Recognition):

See above

Prayer:

Fumunga is a dad! Prayers for his wife and new baby and for rest.

Gump – recovering from Covid

Dads and 2.0s Back in Action

May 1, 2021/in AO Post, Fellowship, Southwake Dads /QIC: UTI
PAX: 16-bit, 187, Aurora, BatBelly, Batman, Bobby Boucher, Bronto, Cancun, Candyland, Cat Girl, Cowboy, Craggle, Dahmer, Dark Wing, Dawgpound, Double E, Emeril, Fanny Pack, Flower, Fonzie, Gingerhog, Golden Glove, Heatwave, Homerun, Joystick, LacesOut!, Linedrive, Lipstick, Martini, Mater, Midi, Norm, Pastel, Pikachu, Pumpkin Spice, Q*Bert, Rebel, Redenbacher, Scarecrow, Shimmer, Sketch, Slash, Swish, Tetanus, Twinkle Toes, Vader, Vumonth, Yoshi, Zookeeper

Single, Double, Triple

April 27, 2021/in The Nest /QIC: Finkle
PAX: Finkle, Kitty Litter, Martini, Norm

FNGs: none

PAX: @Martini, @Norm, @Finkle, @K I T T Y L I T T R
Warm Up: Mosey around the park track, in cadence SSH, Good Mornings, Daisy Pickers, Imperial Walkers, Hillbillies, tricep/shoulder stretches
The Workout: We went down to the ball park and did 5 rounds of singles, doubles, and triples. Each Pax took turns being the batter and calling out single, double, or triple then pulled randomly that amount of exercises out of the hat. If they called a double and drew diamond merkins and squats, then the batter would run, crab walked, bear crawled or lunge walked around the bases twice and the other players were left at home plate doing diamond merkins for the first lap around the bases and then squats for the second time around. We did 5 rounds of this and that took us to the end of Mary.
Mary: incorporated into the Main Event
Announcements: Saturday morning AO for running at Flemming Loop Park, SIHP June 12th
T-Claps (Recognition):
Prayer: @Martini’s shoulders, @Finkle’s friend of the family Ashton, @Fumunga and 2.0, @Norm’s wife going out of town for funeral.

Simple Yet Effective

April 20, 2021/in The Nest /QIC: Martini
PAX: Kitty Litter, Martini, Norm, Warbucks

PAX: Warucks, Kitty Litter, Norm, Martini (Warbucks, Norm & Martini for EC)

FNGs: Nope

Warm Up: Quick lap around the lot followed by SSH, Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers, Frankensteins

The Workout: DORA – Split into groups of 2. 100 Standard Merkins, 200 Squats, 300 LBC’s with a lap around the lot for the PAX not performing the exercise.

Field Trip – mosey across the street to the school. Bear Crawl up the ramp. Dips on the knee wall. Bear Crawl up the ramp. Dips + Erkins. Bear Crawl up the ramp. Dips + Erkins + Box Jumps (repeated twice).

Mosey back to the lot.

Mary: Round of abdominal exercised called by each PAX. Home to Marge, American Hammers, Dying Cockroach, LBC’s, Freddie Mercurys.

Stretching

Announcements: Ted Talk tonight, Spring Classis Saturday, SHP Bed Build Saturday

Prayer: Amry Chaplain Norm knows lost his 17 year old son last week.

Where’s Martini’s Cell Phone?

April 10, 2021/in U Turn /QIC: Full House
PAX: 187, Abe, Alpine, Cowboy, Dawgpound, Emeril, Fonzie, Full House, Gamecock, Katniss, LED, Martini, Maybelline, McNugget, Oboe, Skidmark, Yogurt

FNGs: None
Warm Up: PAX circled up for some SSH, daisy pickers and IWs
The Workout: 2 routes available this morning, 4 miles and 5.5 miles. 17 set out on a short journey in search of some pre-marathon miles, taking it easy, or running with a ruck sack if you’re @Yogurt. The 5 milers took old U-turn, with a trip up cemetery hill in anticipation of BRR in a few months. The run wouldn’t have been complete without a search for Martini’s phone on the route, t-claps to @Skidmark for finding it in the grass and @Yogurt for going back for the six.
Announcements: Opportunity to help build bunk beds for Sleep in Heavenly Peace on Saturday 4/24 from 8-11. See slack and/or LED for details. F3 Foundation is supporting the initiative and events will take place in the Kohl’s parking lot in Fuquay.
Prayer: Good health and safety for all those running in Wilmington.

Rocking the Wall on 3/25/21

April 5, 2021/in Kennys Grave /QIC: Fram
PAX: Bondo, Breach, Finkle, Gamecock, Martini, Norm, Sprinkler

FNGs: None
Warm Up: Mosey to bus stop parking lot. SSH, Frankenstein’s, Daisey Pickers, Good mornings, Imperial Walkers, Hillbillies, Shoulder stretch all I/C
The Workout: PAX grabbed all sizes of Rocks. Breach decided to grab a small boulder. Mosey to the RR next to splash pad. We did a wall sit and passed each of the rocks waist high to the man next and piled them up at the end, then sent the rocks back to the start. 3 rounds waist, chest and overhead. Two sets of SLT abs I/C. Back to the wall and passed the rocks underneath the legs, Overhead with press and chest press. Two sets of SLT abs. Back to the wall and bicep curl, front raise then two sets of abs. (Martini and Norm ran more miles and joined the group for a final wall sit and COT.

Mary:
Announcements: 2nd F at Panera
T-Claps (Recognition): Sprinkler and Breach for posting with Fram’s 4 day Q streak.
Prayer: Breach Traveling and unspoken

I’ve Been Duped

March 26, 2021/in Sheepdog /QIC: Gump
PAX: Gump, Martini, Norm, Shredder

Scheduled Q said he was unable to make it so I reluctantly accepted the Q with the hopes that no one would show. However, the Q conveniently showed up anyways, along with two other PAX .

Warm Up: High knees, Butt kickers, Fazio Arm Circles, Hillbillies
The Workout: We hit some old school Plyometrics with

Jump Squats, Run stance squat, Airborne Heisman and Swing Kick, repeat
Irkins/ Wall Jumps, Step Up Kicks, Dips, repeat
Monster Truck Tires, Double Airborne Heisman, Twist Combo, repeat
Front Kicks, Side Kicks, Back Kicks, repeat

By this time, the Q was gassed.

Mary: Around the horn for one rounds and had a Good Day
Announcements: 3rd F opportunities this weekend and next. Check slack. Vicious Cycle is starting back up next Wednesday.
Prayer: Travel for the holidays, PAX and community that might be struggling.

It is always an honor.

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